1 00:00:09,920 --> 00:00:14,640 Speaker 1: Hello, good morning, good afternoon, good evening, Good Wednesday, good Friday, 2 00:00:14,640 --> 00:00:17,880 Speaker 1: good Saturday. However, whenever you're listening to this, hello, I 3 00:00:17,920 --> 00:00:20,840 Speaker 1: hope you're doing wonderful. My name is Cat and I 4 00:00:20,920 --> 00:00:24,680 Speaker 1: am here for another episode of Couch Talks, which is 5 00:00:24,960 --> 00:00:27,880 Speaker 1: the bonus Wednesday episode of You Need Therapy, where I 6 00:00:27,960 --> 00:00:31,560 Speaker 1: answer questions that you send me directly at Catherine at 7 00:00:31,640 --> 00:00:34,720 Speaker 1: You Need Therapy podcast dot com. I wanted to just 8 00:00:34,760 --> 00:00:37,360 Speaker 1: say it's Wednesday, and some of us are traveling, some 9 00:00:37,440 --> 00:00:39,159 Speaker 1: of us are with our family, and some of us 10 00:00:39,400 --> 00:00:41,720 Speaker 1: cannot go where we want to go and where we 11 00:00:41,760 --> 00:00:44,360 Speaker 1: wish we were, and I just wanted to send some 12 00:00:44,640 --> 00:00:47,280 Speaker 1: extra love to the people that are struggling this week. 13 00:00:47,320 --> 00:00:50,239 Speaker 1: However you may be struggling, it doesn't even matter. The 14 00:00:50,280 --> 00:00:52,520 Speaker 1: point is some of us are having a hard time, 15 00:00:52,840 --> 00:00:54,880 Speaker 1: and I want to be able to feel that with you, 16 00:00:54,960 --> 00:00:57,360 Speaker 1: but I can't, So I'm just going to send you 17 00:00:57,400 --> 00:01:00,120 Speaker 1: some love through the podcast and say that you're not 18 00:01:00,200 --> 00:01:02,880 Speaker 1: alone in that. I know I have some friends as 19 00:01:02,880 --> 00:01:06,240 Speaker 1: I'm recording this who have had to change their plans 20 00:01:06,480 --> 00:01:11,759 Speaker 1: and cancel their plans in quarantine during Thanksgiving, completely by themselves, 21 00:01:12,040 --> 00:01:15,040 Speaker 1: and um, it's hard there's not much you can say 22 00:01:15,080 --> 00:01:17,319 Speaker 1: to make it better, and we just really hope that 23 00:01:17,360 --> 00:01:20,720 Speaker 1: this at some point find some resolve and and next year, 24 00:01:20,800 --> 00:01:23,600 Speaker 1: hopefully we are able to have the holidays that we 25 00:01:24,080 --> 00:01:27,240 Speaker 1: long for. So all not to say I feel you, guys, 26 00:01:27,280 --> 00:01:30,240 Speaker 1: this is a hard, tough season. Now let's get to 27 00:01:30,240 --> 00:01:33,319 Speaker 1: the questions. So we got to this week. One is 28 00:01:33,360 --> 00:01:35,440 Speaker 1: straight from a single listener. I'm going to read it 29 00:01:35,440 --> 00:01:37,319 Speaker 1: and then we're going to go through it. So I 30 00:01:37,360 --> 00:01:40,800 Speaker 1: started therapy in September after a lot has happened in 31 00:01:40,840 --> 00:01:44,240 Speaker 1: my life as a result of COVID slash. The ship 32 00:01:44,400 --> 00:01:47,760 Speaker 1: show of that kind of pulled the rug out from 33 00:01:47,840 --> 00:01:49,880 Speaker 1: under a lot of things that have been going on 34 00:01:50,000 --> 00:01:52,400 Speaker 1: in my life. I've just now realized that I've suppressed 35 00:01:52,440 --> 00:01:54,240 Speaker 1: a lot because I've never had a reason to not 36 00:01:54,280 --> 00:01:57,640 Speaker 1: be okay throughout living at home during high school. I've 37 00:01:57,720 --> 00:02:02,120 Speaker 1: since been diagnosed with anxiety and depression and have panic 38 00:02:02,160 --> 00:02:04,440 Speaker 1: attacks here and there, and I start medication for that 39 00:02:04,560 --> 00:02:06,840 Speaker 1: very soon. I'm in college and have a hard time 40 00:02:06,920 --> 00:02:11,240 Speaker 1: keeping my parents informed. Parentheses. They don't know basically anything 41 00:02:11,320 --> 00:02:13,440 Speaker 1: other than what I need to tell them in order 42 00:02:13,480 --> 00:02:16,160 Speaker 1: to get me a therapist. Closed parentheses I'm technically an 43 00:02:16,200 --> 00:02:18,920 Speaker 1: adult now, but it's been a hard transition, as this 44 00:02:18,960 --> 00:02:21,320 Speaker 1: has been my first adult thing that I wanted to 45 00:02:21,360 --> 00:02:24,239 Speaker 1: deal with on my own solely because I don't want 46 00:02:24,240 --> 00:02:26,520 Speaker 1: them to freak out and I don't want them to 47 00:02:26,600 --> 00:02:29,280 Speaker 1: make me move home from Nashville and make a bigger 48 00:02:29,320 --> 00:02:31,680 Speaker 1: deal than this really is. Can you speak a little 49 00:02:31,720 --> 00:02:33,800 Speaker 1: bit on the topic of that and give some advice. 50 00:02:34,000 --> 00:02:35,519 Speaker 1: They don't know that I'm about to start in it 51 00:02:35,639 --> 00:02:38,760 Speaker 1: a presence, much less that I have panic attacks. I 52 00:02:38,800 --> 00:02:41,040 Speaker 1: feel like I need to tell them, but I just 53 00:02:41,440 --> 00:02:44,040 Speaker 1: know this isn't a good time because I'm the only 54 00:02:44,080 --> 00:02:46,600 Speaker 1: person who knows what's best for me. Is this something 55 00:02:46,600 --> 00:02:48,920 Speaker 1: I should keep private until I get over the hump 56 00:02:48,960 --> 00:02:51,160 Speaker 1: and feel a bit more stable again. I have a 57 00:02:51,160 --> 00:02:53,639 Speaker 1: good support system throughout this, but I just feel alone 58 00:02:53,680 --> 00:02:56,360 Speaker 1: trying to navigate this and would like some input aside 59 00:02:56,360 --> 00:02:59,120 Speaker 1: from my own therapist. That was a long one, but 60 00:02:59,200 --> 00:03:00,800 Speaker 1: I feel like you guys need did all the context. 61 00:03:00,880 --> 00:03:03,200 Speaker 1: We're gonna go through a couple of things. One before 62 00:03:03,480 --> 00:03:06,280 Speaker 1: huge disclaimer. This is really hard for me to just 63 00:03:06,320 --> 00:03:09,040 Speaker 1: like answer, and there's not a way from me to 64 00:03:09,160 --> 00:03:11,760 Speaker 1: just easily answer this question. But I'm going to offer 65 00:03:11,840 --> 00:03:14,560 Speaker 1: things to consider. Let's start with the part where you 66 00:03:14,680 --> 00:03:17,320 Speaker 1: said I know what's best for me totally. That could 67 00:03:17,720 --> 00:03:20,240 Speaker 1: percent be true. And I don't know you and your 68 00:03:20,280 --> 00:03:23,040 Speaker 1: circumstances that much, well really at all, And I don't 69 00:03:23,040 --> 00:03:26,600 Speaker 1: know your relationship with your family. Sometimes though, especially when 70 00:03:26,639 --> 00:03:29,280 Speaker 1: we're struggling with mental health, we don't know what's best 71 00:03:29,320 --> 00:03:32,079 Speaker 1: for us. Now. That isn't to say that your parents 72 00:03:32,120 --> 00:03:35,080 Speaker 1: know the right answers and that you don't. But sometimes 73 00:03:35,320 --> 00:03:38,960 Speaker 1: what we think is wrong maybe right, and vice versa. 74 00:03:39,160 --> 00:03:41,800 Speaker 1: So it's helpful to be open to people that we trust. 75 00:03:42,040 --> 00:03:44,920 Speaker 1: So I always use the example of like boys and 76 00:03:45,000 --> 00:03:47,480 Speaker 1: guys and dating and girls and all that stuff. And 77 00:03:47,680 --> 00:03:51,720 Speaker 1: if I am hiding something from a friend or somebody 78 00:03:51,720 --> 00:03:54,560 Speaker 1: that I normally would trust because I don't want their advice, 79 00:03:54,840 --> 00:03:58,680 Speaker 1: but their trustworthy people, usually it's because I know that 80 00:03:58,840 --> 00:04:00,680 Speaker 1: something's up and I just want to hear it. So 81 00:04:00,720 --> 00:04:03,200 Speaker 1: I'm not saying that's what's going on. But whenever I 82 00:04:03,280 --> 00:04:06,080 Speaker 1: hear people in a defensive state, and again I don't 83 00:04:06,080 --> 00:04:08,240 Speaker 1: know if you're saying this defensively, I know it's best 84 00:04:08,240 --> 00:04:10,840 Speaker 1: for me, it's important to question, well, how do I 85 00:04:10,920 --> 00:04:12,960 Speaker 1: know that is that valid, So I'd want you to 86 00:04:13,000 --> 00:04:15,560 Speaker 1: do some thinking about that part. Also, again, don't know 87 00:04:15,600 --> 00:04:18,600 Speaker 1: the relationship with your parents, and so I can't really 88 00:04:18,640 --> 00:04:22,000 Speaker 1: say specifically really what to do. But I think the 89 00:04:22,080 --> 00:04:25,680 Speaker 1: larger topic here in question is the feelings, judgment, and 90 00:04:25,720 --> 00:04:28,320 Speaker 1: stuff that comes up when mental health comes into play. So, 91 00:04:28,360 --> 00:04:30,920 Speaker 1: all of a sudden, because you're struggling with depression, anxiety, 92 00:04:30,920 --> 00:04:33,120 Speaker 1: panic attacks, you feel like you no longer are going 93 00:04:33,120 --> 00:04:35,440 Speaker 1: to have some grip or handle on your life if 94 00:04:35,440 --> 00:04:38,560 Speaker 1: people know about it. There's a stigma that circulates around medication, 95 00:04:38,880 --> 00:04:42,960 Speaker 1: specifically mental health medication. No one really blinks when someone 96 00:04:43,000 --> 00:04:46,440 Speaker 1: says they're on an antibiotic or um blood pressure medication, 97 00:04:46,600 --> 00:04:48,680 Speaker 1: but when someone's on an antipressant, all of a sudden, 98 00:04:48,880 --> 00:04:51,360 Speaker 1: some kinds people like, oh my god, you're dying, or 99 00:04:51,400 --> 00:04:54,520 Speaker 1: you're weak, or you're too fragile, or are like and 100 00:04:54,520 --> 00:04:57,240 Speaker 1: they almost handle us with with kid gloves. I find 101 00:04:57,279 --> 00:04:59,880 Speaker 1: a lot of power in sharing this stuff because shame 102 00:05:00,320 --> 00:05:03,400 Speaker 1: feeds off of that silence, and shame feeds off of secrets, 103 00:05:03,560 --> 00:05:06,440 Speaker 1: and that leads me to the next thing. Secrets keep 104 00:05:06,520 --> 00:05:09,920 Speaker 1: us sick. This can be explained in about seven different ways. 105 00:05:09,920 --> 00:05:12,440 Speaker 1: And scenarios. But the more I have secrets in my 106 00:05:12,480 --> 00:05:15,039 Speaker 1: life from people I trust and I know care for 107 00:05:15,080 --> 00:05:17,080 Speaker 1: me in the best way, the more I get tangled 108 00:05:17,080 --> 00:05:19,640 Speaker 1: in a mess. Now again, I'm not saying your family 109 00:05:19,680 --> 00:05:21,720 Speaker 1: needs to know all of your stuff, because I don't 110 00:05:21,720 --> 00:05:24,160 Speaker 1: know the dynamics of your family system. But I know 111 00:05:24,200 --> 00:05:26,520 Speaker 1: that when I am keeping something from people who I 112 00:05:26,560 --> 00:05:29,080 Speaker 1: trust and who I know have the best intentions for me, 113 00:05:29,240 --> 00:05:32,799 Speaker 1: that's a marker for something to be going haywires somewhere. 114 00:05:33,080 --> 00:05:36,000 Speaker 1: So think about that and how keeping this a secret 115 00:05:36,160 --> 00:05:39,160 Speaker 1: would be helping you versus hurting you. The next thing 116 00:05:39,320 --> 00:05:41,120 Speaker 1: is sharing your struggle on your plan to take care 117 00:05:41,160 --> 00:05:44,000 Speaker 1: of yourself can be super empowering. It sounds like you're 118 00:05:44,000 --> 00:05:47,200 Speaker 1: assuming the worst here, and hey, maybe that's valid. Again, 119 00:05:47,400 --> 00:05:51,360 Speaker 1: I don't know the dynamics, but also sharing your struggle 120 00:05:51,440 --> 00:05:53,000 Speaker 1: and the fact that you feel like you've made a 121 00:05:53,000 --> 00:05:55,560 Speaker 1: plan that worked for you could be super empowering and 122 00:05:55,600 --> 00:05:58,800 Speaker 1: create some trust between you and your parents. And lastly, 123 00:05:59,120 --> 00:06:01,480 Speaker 1: it's really okay to need more help than you want. 124 00:06:01,520 --> 00:06:03,240 Speaker 1: A lot of times we want things to be okay, 125 00:06:03,279 --> 00:06:04,720 Speaker 1: and we want things to be fine, and we want 126 00:06:04,720 --> 00:06:06,280 Speaker 1: to be able to handle it the way we want 127 00:06:06,279 --> 00:06:08,360 Speaker 1: to handle it, and often there comes a point where 128 00:06:08,440 --> 00:06:10,800 Speaker 1: we may need to admit that things are worse than 129 00:06:10,800 --> 00:06:12,320 Speaker 1: we want them to be, and we may need a 130 00:06:12,400 --> 00:06:15,800 Speaker 1: shift in support or level of support, and shift in 131 00:06:15,839 --> 00:06:18,960 Speaker 1: our environment. So there's something to be said of. There's 132 00:06:18,960 --> 00:06:21,440 Speaker 1: a lot of fear and you having to leave or 133 00:06:21,480 --> 00:06:24,080 Speaker 1: do something different or drastic if you tell your family, 134 00:06:24,200 --> 00:06:26,920 Speaker 1: and are you afraid of that because an overreaction? Are 135 00:06:26,920 --> 00:06:29,000 Speaker 1: you afraid of that because you think that might be 136 00:06:29,040 --> 00:06:31,760 Speaker 1: the best thing for you? All things to consider. This 137 00:06:31,839 --> 00:06:34,240 Speaker 1: is a tough spot to be in, and I want 138 00:06:34,240 --> 00:06:38,080 Speaker 1: to commend you for even considering all the options here. 139 00:06:38,279 --> 00:06:41,080 Speaker 1: So good luck and your stuff. I'm really glad that 140 00:06:41,120 --> 00:06:44,640 Speaker 1: you're seeing a therapist and trying medication and reaching out 141 00:06:44,680 --> 00:06:47,039 Speaker 1: for help. That's awesome. So it sounds like you're on 142 00:06:47,080 --> 00:06:49,599 Speaker 1: the right track, and I hope that it continues to 143 00:06:49,640 --> 00:06:53,200 Speaker 1: go positively for you. Now, the second part isn't really 144 00:06:53,240 --> 00:06:56,120 Speaker 1: so much a question. It's a kind of a compilation 145 00:06:56,320 --> 00:06:58,520 Speaker 1: of things that I have heard from you guys, and 146 00:06:58,600 --> 00:07:01,080 Speaker 1: I just think it's important for today us to take 147 00:07:01,080 --> 00:07:05,120 Speaker 1: a little moment to talk about what is seasonal depression 148 00:07:05,360 --> 00:07:07,680 Speaker 1: and how can we move through it. So there's a 149 00:07:07,720 --> 00:07:11,960 Speaker 1: thing called seasonal effective disorder, and it's here, we are, 150 00:07:12,040 --> 00:07:13,880 Speaker 1: in the midst of it. I want to address it 151 00:07:14,040 --> 00:07:16,440 Speaker 1: because of that reason. A lot of us are feeling 152 00:07:16,440 --> 00:07:19,400 Speaker 1: the effects of the season in multiple ways. Some of 153 00:07:19,480 --> 00:07:23,120 Speaker 1: us have full blown major depressive disorder with seasonal patterns, 154 00:07:23,160 --> 00:07:26,840 Speaker 1: which is what seasonal effective disorder is. That's a diagnosable 155 00:07:26,880 --> 00:07:28,960 Speaker 1: mental health disorder. It's in the d S M five. 156 00:07:29,320 --> 00:07:31,600 Speaker 1: Some of us just struggle with the season and have 157 00:07:31,800 --> 00:07:34,680 Speaker 1: mild mood changes in different feelings that we aren't used 158 00:07:34,720 --> 00:07:37,000 Speaker 1: to having. This is a hunter sent me. I wouldn't 159 00:07:37,000 --> 00:07:38,880 Speaker 1: say that I'm in a depression, but I feel a 160 00:07:38,920 --> 00:07:41,480 Speaker 1: little bit differently, and it's harder for me to get 161 00:07:41,520 --> 00:07:44,880 Speaker 1: through things that usually are no big deal, like waking up, 162 00:07:45,000 --> 00:07:47,680 Speaker 1: finding motivation to hang out with my friends, getting through 163 00:07:47,760 --> 00:07:50,560 Speaker 1: work days, sleeping, all of that stuff. I want to 164 00:07:50,560 --> 00:07:52,520 Speaker 1: say that both of these things are valid. Both of 165 00:07:52,560 --> 00:07:56,520 Speaker 1: them need attention now. Seasonal effective disorder is more than 166 00:07:56,840 --> 00:08:00,559 Speaker 1: like your typical winter blues. It's clinical depression that hypes 167 00:08:00,680 --> 00:08:02,960 Speaker 1: up typically in the winter months. UM. Some of the 168 00:08:03,000 --> 00:08:06,000 Speaker 1: reasons that comes a thing is because there can be 169 00:08:06,040 --> 00:08:09,200 Speaker 1: a biochemical imbalance in the brain created by shorter daylight 170 00:08:09,200 --> 00:08:12,600 Speaker 1: hours and less sunlight. And also as seasons change, people 171 00:08:12,640 --> 00:08:15,200 Speaker 1: can have a shift in their circadian rhythm and that 172 00:08:15,320 --> 00:08:18,440 Speaker 1: jumbles up their schedule and affects how they rest, process 173 00:08:18,520 --> 00:08:20,160 Speaker 1: and move throughout their day. I'm not going to go 174 00:08:20,240 --> 00:08:23,040 Speaker 1: through what categorizes each today. I'm not going to give 175 00:08:23,080 --> 00:08:26,040 Speaker 1: you like what you need to be diagnosed with each 176 00:08:26,040 --> 00:08:28,280 Speaker 1: of these things, because if you feel like it's huge issue, 177 00:08:28,320 --> 00:08:30,120 Speaker 1: I want you to go out and get real support 178 00:08:30,200 --> 00:08:32,400 Speaker 1: from an in person therapist or doctor. But I'm going 179 00:08:32,440 --> 00:08:34,360 Speaker 1: to go ahead and talk about things that can help 180 00:08:34,360 --> 00:08:37,160 Speaker 1: with both. Now, the caveat is that if you have 181 00:08:37,520 --> 00:08:41,160 Speaker 1: major depressive disorder, if you really are struggling with clinical depression, 182 00:08:41,440 --> 00:08:43,559 Speaker 1: this may be more heavy for you and you may 183 00:08:43,600 --> 00:08:45,920 Speaker 1: need more support than just some tips and tricks to 184 00:08:45,960 --> 00:08:48,880 Speaker 1: get through the changing season. That's okay, so please please 185 00:08:48,880 --> 00:08:52,360 Speaker 1: please lean on your health professionals in this time. So 186 00:08:52,520 --> 00:08:56,160 Speaker 1: what's going on right now? We have less sunlight, shorter days, 187 00:08:56,320 --> 00:09:01,280 Speaker 1: colder weather, holidays which bring up a million things, and anxiety, sadness, fear, 188 00:09:01,480 --> 00:09:04,720 Speaker 1: all the things, and we're in a pandemic. So I 189 00:09:04,720 --> 00:09:06,720 Speaker 1: would go out on a limb here and say, if 190 00:09:06,760 --> 00:09:08,760 Speaker 1: you're somebody who struggles with this, it's going to be 191 00:09:08,760 --> 00:09:11,960 Speaker 1: a little heavier this year. So I asked you guys 192 00:09:12,000 --> 00:09:15,240 Speaker 1: on Instagram last week to give me some ways that 193 00:09:15,320 --> 00:09:18,480 Speaker 1: you are fighting this and helping you move through it, 194 00:09:18,559 --> 00:09:20,839 Speaker 1: because I just see a lot of like funny memes 195 00:09:20,840 --> 00:09:23,120 Speaker 1: that are making fun of it, which is fine. I'm 196 00:09:23,160 --> 00:09:25,720 Speaker 1: totally okay with sometimes lightning the mood. We can't be 197 00:09:25,760 --> 00:09:28,840 Speaker 1: serious all the time. I'm somebody who appreciates a sense 198 00:09:28,880 --> 00:09:31,240 Speaker 1: of humor, and if we're going to have that, we 199 00:09:31,280 --> 00:09:33,760 Speaker 1: also need to have just as much stuff that's helping 200 00:09:33,840 --> 00:09:35,959 Speaker 1: us move through it. So I'm going to read and 201 00:09:36,280 --> 00:09:38,040 Speaker 1: talk about some of the things that you gave us, 202 00:09:38,080 --> 00:09:39,920 Speaker 1: and then I'll throw in some things that I like 203 00:09:40,040 --> 00:09:42,520 Speaker 1: to do. So some things that might help you guys 204 00:09:42,679 --> 00:09:47,079 Speaker 1: with depression in the winter season. One, wake up with 205 00:09:47,120 --> 00:09:49,960 Speaker 1: the sun, so then you can have some longer days. Right, 206 00:09:50,000 --> 00:09:52,600 Speaker 1: so the sun is now rising earlier, maybe we wake 207 00:09:52,679 --> 00:09:55,240 Speaker 1: up earlier, and then our day ends earlier, so then 208 00:09:55,240 --> 00:09:57,679 Speaker 1: it helps mitigate that shortening of the day, and then 209 00:09:57,720 --> 00:10:01,080 Speaker 1: you're having more access to more true sunlights. Somebody said 210 00:10:01,120 --> 00:10:03,720 Speaker 1: that they use a salt lamp and to be honest, 211 00:10:03,760 --> 00:10:06,280 Speaker 1: the research on salt lamps and if they actually help 212 00:10:06,320 --> 00:10:09,160 Speaker 1: with anxiety and all of the ions science, it's very 213 00:10:09,200 --> 00:10:12,600 Speaker 1: iffy at best in my opinion. However, I love the 214 00:10:12,679 --> 00:10:15,360 Speaker 1: idea of a different kind of light and energy in 215 00:10:15,400 --> 00:10:18,240 Speaker 1: your space. And the other thing is the policy boat 216 00:10:18,280 --> 00:10:21,520 Speaker 1: effect is a real thing. So if you need to 217 00:10:21,600 --> 00:10:24,840 Speaker 1: use that, use that. I'm all for anything that offers 218 00:10:24,880 --> 00:10:27,480 Speaker 1: some brightness to your day. So salt lamps, they're cool, 219 00:10:27,480 --> 00:10:30,520 Speaker 1: they're fun, they're a great decoration as well. Then somebody 220 00:10:30,559 --> 00:10:32,559 Speaker 1: said a lamp timer, so you don't walk into a 221 00:10:32,640 --> 00:10:35,520 Speaker 1: dark room. So putting a lamp on a timer, so 222 00:10:35,840 --> 00:10:38,920 Speaker 1: when you walk into your office or you're living room 223 00:10:38,960 --> 00:10:41,080 Speaker 1: or your kitchen, there's already light and you don't have 224 00:10:41,200 --> 00:10:43,640 Speaker 1: to go through that process of like oh gosh, readjusting 225 00:10:43,640 --> 00:10:47,400 Speaker 1: your eyes, eating lunch outside, just in general being outside 226 00:10:47,400 --> 00:10:49,679 Speaker 1: as often as you can be. So I know it's 227 00:10:49,720 --> 00:10:51,640 Speaker 1: cold in some areas and so you can't. But if 228 00:10:51,679 --> 00:10:53,800 Speaker 1: you have the ability to do that, or even just 229 00:10:53,880 --> 00:10:57,480 Speaker 1: like open the window in your office during any time 230 00:10:57,480 --> 00:11:00,640 Speaker 1: and specifically rest time that you have, go on more walks, 231 00:11:00,920 --> 00:11:03,600 Speaker 1: specifically in the morning, and get your day started that way. 232 00:11:03,640 --> 00:11:05,280 Speaker 1: A lot of people said they like to wake up 233 00:11:05,280 --> 00:11:07,880 Speaker 1: and have coffee and walk their pet, or just going 234 00:11:07,920 --> 00:11:10,400 Speaker 1: to walk with themselves and listen to their favorite podcast 235 00:11:10,480 --> 00:11:13,720 Speaker 1: or something and making that like almost a discipline. So 236 00:11:13,760 --> 00:11:15,800 Speaker 1: I'm going to get up and get moving and and 237 00:11:16,040 --> 00:11:18,880 Speaker 1: do something for me first and foremost in the day 238 00:11:18,920 --> 00:11:22,199 Speaker 1: that helps bring some endorphins and some some dopamine and 239 00:11:22,240 --> 00:11:24,280 Speaker 1: all of that. Kind of creating a ritual. It's like 240 00:11:24,480 --> 00:11:27,280 Speaker 1: a little date for yourself in the morning. Gratitude lists. 241 00:11:27,720 --> 00:11:30,240 Speaker 1: I'm all for this, and I mean, if you haven't 242 00:11:30,320 --> 00:11:34,160 Speaker 1: gotten a gratitude journal, Amy has one on shop is 243 00:11:34,200 --> 00:11:37,520 Speaker 1: Spua and it is a whole journal dedicated to gratitude. 244 00:11:37,760 --> 00:11:40,200 Speaker 1: It's also very cute. It's also a very good gift 245 00:11:40,440 --> 00:11:44,800 Speaker 1: hashtag Christmas, Hanukkah, all of the things, so gratitude lists. 246 00:11:44,960 --> 00:11:48,120 Speaker 1: The truth is the people that count the things that 247 00:11:48,160 --> 00:11:50,120 Speaker 1: they have good in their life are the people that 248 00:11:50,200 --> 00:11:52,040 Speaker 1: feel like they have the most good in their life. 249 00:11:52,280 --> 00:11:54,720 Speaker 1: So I want you, guys to count the things that 250 00:11:54,760 --> 00:11:57,000 Speaker 1: are good in your life. The other thing with gratitude 251 00:11:57,120 --> 00:12:00,160 Speaker 1: is you got to have about five positives for every 252 00:12:00,200 --> 00:12:02,360 Speaker 1: one negative in your life to make it feel even 253 00:12:02,400 --> 00:12:05,120 Speaker 1: because we take negatives so much heavier. We need to 254 00:12:05,120 --> 00:12:07,559 Speaker 1: work on that gratitude list because we'll take every ounce 255 00:12:07,559 --> 00:12:09,760 Speaker 1: of every negative thing in our life. But a lot 256 00:12:09,800 --> 00:12:13,480 Speaker 1: of times we're moving through positives without noticing them. So 257 00:12:13,600 --> 00:12:16,319 Speaker 1: just noticing them will make a difference. Picking up that 258 00:12:16,440 --> 00:12:18,520 Speaker 1: I like this one. So one person on Instagram said 259 00:12:18,559 --> 00:12:20,400 Speaker 1: she picked up a part time job to help her 260 00:12:20,480 --> 00:12:23,319 Speaker 1: be more social and interact more. So that's awesome. If 261 00:12:23,320 --> 00:12:25,160 Speaker 1: you have the time to do that, that would be awesome. 262 00:12:25,400 --> 00:12:29,079 Speaker 1: Big fan of this one. Essential oil, specifically citrusy ones, 263 00:12:29,320 --> 00:12:32,920 Speaker 1: so I know, I have an orange essential oil that 264 00:12:32,960 --> 00:12:35,040 Speaker 1: I like to put in my office on days where 265 00:12:35,080 --> 00:12:37,600 Speaker 1: I'm like blash. And then I also have this like 266 00:12:37,720 --> 00:12:40,400 Speaker 1: lemon peppermint one that I really like too. So anything 267 00:12:40,440 --> 00:12:43,360 Speaker 1: that's like sunshiny kind of or just a candle if 268 00:12:43,360 --> 00:12:44,960 Speaker 1: you don't want to do a diffuse are a candle. 269 00:12:45,600 --> 00:12:49,160 Speaker 1: And then full spectrum lightbulbs. Somebody said that she got 270 00:12:49,160 --> 00:12:52,000 Speaker 1: some of those and those helped. Honestly, The biggest ones 271 00:12:52,040 --> 00:12:54,160 Speaker 1: that I'm seeing here and then I really want to 272 00:12:54,160 --> 00:12:57,080 Speaker 1: hold onto are the waking up earlier, creating a routine 273 00:12:57,080 --> 00:12:59,360 Speaker 1: in the morning, getting as much light as you can, 274 00:12:59,480 --> 00:13:02,120 Speaker 1: soaking up what you can, and if you can't soak up, 275 00:13:02,200 --> 00:13:04,840 Speaker 1: like create some One of my favorite things that you 276 00:13:04,840 --> 00:13:08,640 Speaker 1: guys sent in was somebody said Christmas treats, Christmas essential oils, 277 00:13:08,760 --> 00:13:11,400 Speaker 1: baking shows and how miss. So what I hear in 278 00:13:11,440 --> 00:13:14,680 Speaker 1: that is just like create things and bring things into 279 00:13:14,679 --> 00:13:16,320 Speaker 1: your life that you like. So do more of the 280 00:13:16,360 --> 00:13:18,200 Speaker 1: things you like. It's going to take more effort, and 281 00:13:18,240 --> 00:13:21,120 Speaker 1: I promise you it's one of those behavioral activation things. 282 00:13:21,240 --> 00:13:24,200 Speaker 1: It takes energy to do it, and if you do it, 283 00:13:24,320 --> 00:13:26,880 Speaker 1: you're gonna feel better and eventually you're gonna want to 284 00:13:26,880 --> 00:13:28,520 Speaker 1: do it because you know what makes you feel better. 285 00:13:28,600 --> 00:13:30,959 Speaker 1: So there are just some things that was about ten 286 00:13:31,000 --> 00:13:33,000 Speaker 1: eleven twelve. I don't know how many I gave you, 287 00:13:33,080 --> 00:13:35,000 Speaker 1: but I want you, guys just to have some ideas 288 00:13:35,000 --> 00:13:36,760 Speaker 1: and things that might help you guys move through this 289 00:13:36,800 --> 00:13:39,839 Speaker 1: season that is really hard. So on top of all 290 00:13:39,840 --> 00:13:41,760 Speaker 1: of this, I just want to say, do the best 291 00:13:41,760 --> 00:13:44,439 Speaker 1: you can, because that's all we can really ask of ourselves. 292 00:13:44,520 --> 00:13:46,760 Speaker 1: You can't do more than our best. There is no 293 00:13:46,880 --> 00:13:48,880 Speaker 1: such thing as a dred and ten percent. It does 294 00:13:48,920 --> 00:13:51,520 Speaker 1: not exist. So if you've got to do ninety, that 295 00:13:51,600 --> 00:13:54,120 Speaker 1: might be your best. If you've got to do that 296 00:13:54,200 --> 00:13:56,840 Speaker 1: might be your best. And all that to say, I'm 297 00:13:56,880 --> 00:13:59,280 Speaker 1: with you with the stuff going on right now. It's 298 00:13:59,280 --> 00:14:02,400 Speaker 1: a little bit hard or it's tough, and there are 299 00:14:02,440 --> 00:14:05,440 Speaker 1: some things that can help mitigate the toughness. So all 300 00:14:05,480 --> 00:14:08,200 Speaker 1: the love to you guys. Um. I hope you enjoyed 301 00:14:08,280 --> 00:14:11,560 Speaker 1: both episodes this week, and I hope you have the 302 00:14:11,679 --> 00:14:14,760 Speaker 1: best holiday you can tomorrow, knowing that it's not going 303 00:14:14,760 --> 00:14:17,560 Speaker 1: to be probably the one that you would have envisioned 304 00:14:17,559 --> 00:14:20,320 Speaker 1: for yourself, and it's not the ideal one, but again, 305 00:14:20,360 --> 00:14:22,400 Speaker 1: we do the best we can with what we have. Yeah, 306 00:14:22,640 --> 00:14:26,000 Speaker 1: So happy Wednesday, Happy Thanksgiving, and I will see you 307 00:14:26,040 --> 00:14:27,040 Speaker 1: guys on Monday.