1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:18,680 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Talk 3 00:00:18,800 --> 00:00:26,440 Speaker 1: a lot on this podcast about topics including stress and control. 4 00:00:27,760 --> 00:00:30,440 Speaker 1: I'm gonna talk more about it today and I finished 5 00:00:30,440 --> 00:00:34,559 Speaker 1: every podcast talking about just that, focusing on what we 6 00:00:34,680 --> 00:00:42,640 Speaker 1: can control and how the mechanisms the processes of health 7 00:00:42,720 --> 00:00:49,440 Speaker 1: and wellness are simple yet complicated, and they're made simple 8 00:00:49,560 --> 00:00:54,280 Speaker 1: when they are complicated and complicated when they're simple. That's exactly, 9 00:00:55,800 --> 00:00:58,760 Speaker 1: in a nutshell, what is so often done when it 10 00:00:58,760 --> 00:01:02,520 Speaker 1: comes to exercise and new atrition. Complicated is made simple 11 00:01:02,760 --> 00:01:06,920 Speaker 1: and the simple is made complicated. But they're connected. And 12 00:01:07,160 --> 00:01:11,319 Speaker 1: I focus on what I can control, and that is 13 00:01:11,360 --> 00:01:17,800 Speaker 1: a big part of today's podcast. Stress and coping two 14 00:01:17,800 --> 00:01:23,400 Speaker 1: of my favorite topics. I absolutely love the psychology of exercise. 15 00:01:23,480 --> 00:01:25,960 Speaker 1: That's why I studied it and continue to study it. 16 00:01:26,400 --> 00:01:32,240 Speaker 1: Will never stop, always learning psychophysiology, how the body and 17 00:01:32,280 --> 00:01:35,039 Speaker 1: the mind are connected. A lot of people talk about it, 18 00:01:36,120 --> 00:01:37,920 Speaker 1: but do they really understand it? Have they put it 19 00:01:37,959 --> 00:01:43,360 Speaker 1: into practice? And that's what today shows about stress and coping. 20 00:01:44,120 --> 00:01:48,520 Speaker 1: And as I record this episode, it's the holiday season 21 00:01:49,200 --> 00:01:50,560 Speaker 1: and as I like to sing in the car. I 22 00:01:50,720 --> 00:01:55,800 Speaker 1: like to change words to songs, much to the chagrin 23 00:01:56,040 --> 00:01:59,560 Speaker 1: of my kids and their friends. And when I did 24 00:01:59,560 --> 00:02:03,240 Speaker 1: do stand up comedy many years ago, that was the 25 00:02:03,280 --> 00:02:07,880 Speaker 1: focus of my stand up was parodies, and I often 26 00:02:08,000 --> 00:02:11,079 Speaker 1: change It's the most wonderful time of the year, Christmas song. 27 00:02:12,040 --> 00:02:15,519 Speaker 1: It's the most stressful for many people, which is sad, 28 00:02:16,840 --> 00:02:18,880 Speaker 1: but it's already started the craziness. You go out and 29 00:02:18,919 --> 00:02:22,000 Speaker 1: start driving, and there's a certain level of just insanity 30 00:02:22,800 --> 00:02:25,920 Speaker 1: that is unique, I would argue to this time of year. 31 00:02:28,560 --> 00:02:33,720 Speaker 1: And I've talked about stress numerous podcasts, including a specific one, 32 00:02:33,840 --> 00:02:39,160 Speaker 1: the Stress Response. I was gonna call this one the 33 00:02:39,240 --> 00:02:42,680 Speaker 1: Stress Response two point oh, but it's not. It's more 34 00:02:42,680 --> 00:02:46,360 Speaker 1: than that. We're gonna revisit just again quickly stress what 35 00:02:46,440 --> 00:02:50,360 Speaker 1: it's all about, because it's so important. It's so important, 36 00:02:51,840 --> 00:02:55,480 Speaker 1: and we're gonna talk more specifically about coping, what do 37 00:02:55,520 --> 00:03:03,359 Speaker 1: you do, and how stress is a process us it's controllable. 38 00:03:05,320 --> 00:03:09,400 Speaker 1: There's other factors involved, of course, but it's a response 39 00:03:09,400 --> 00:03:17,560 Speaker 1: which means what that's somewhat controllable, oftentimes very controllable. And 40 00:03:17,919 --> 00:03:20,760 Speaker 1: I'm going to finish up and tie it all into 41 00:03:21,160 --> 00:03:25,520 Speaker 1: how this is connected to our health and well being. 42 00:03:27,880 --> 00:03:31,080 Speaker 1: And that goes back to evolution and the stress response, 43 00:03:31,320 --> 00:03:34,880 Speaker 1: the fight or flight and the mind body connection and 44 00:03:34,920 --> 00:03:38,360 Speaker 1: how what we consider stress today or what many people 45 00:03:38,400 --> 00:03:45,520 Speaker 1: interpret in negative ways literally killing killing them, heart attacks, strokes, 46 00:03:46,400 --> 00:03:52,000 Speaker 1: myriad of negative health outcomes. That's how connected the body 47 00:03:52,080 --> 00:03:56,440 Speaker 1: is to the mind. And what's incredible, although the more 48 00:03:56,480 --> 00:04:00,400 Speaker 1: I study, the research, look into the re search and 49 00:04:00,520 --> 00:04:05,200 Speaker 1: studies into topics such as this, it's amazing to me, 50 00:04:05,440 --> 00:04:10,320 Speaker 1: you know how researchers will say, there's not really a 51 00:04:10,320 --> 00:04:13,720 Speaker 1: lot of evidence supporting, you know, the fact that stress 52 00:04:14,520 --> 00:04:19,080 Speaker 1: basically is super negative physiologically. Now, many of those studies 53 00:04:19,080 --> 00:04:23,640 Speaker 1: are older, and that's the whole point of research, right 54 00:04:23,760 --> 00:04:28,160 Speaker 1: is to prove things. But anyway, I'm not gonna get 55 00:04:28,200 --> 00:04:30,400 Speaker 1: into that. All right, let's take a quick break. When 56 00:04:30,400 --> 00:04:34,680 Speaker 1: we come back, stress and coping really important show. We'll 57 00:04:34,680 --> 00:04:47,719 Speaker 1: be right back and we are back talking about stress 58 00:04:47,760 --> 00:04:52,520 Speaker 1: and coping such important topics, especially at this time of year, 59 00:04:52,560 --> 00:04:57,400 Speaker 1: but all throughout the year. And as I said at 60 00:04:57,400 --> 00:05:01,560 Speaker 1: the start, I'm all about what we can control, what 61 00:05:01,680 --> 00:05:04,800 Speaker 1: we can do right now, right now. And you may 62 00:05:04,800 --> 00:05:06,440 Speaker 1: be listening to this in your car. You may be 63 00:05:06,520 --> 00:05:11,279 Speaker 1: out for a walk. You may be exercising and you 64 00:05:11,320 --> 00:05:14,960 Speaker 1: may be stressed. You may have those feelings of stress. 65 00:05:16,200 --> 00:05:19,279 Speaker 1: And what I'd like to say, because it's really important 66 00:05:19,320 --> 00:05:24,760 Speaker 1: in this. You know, fitness expert, fitness guru Instagram, you know, 67 00:05:25,000 --> 00:05:29,039 Speaker 1: multiple thousands of followers. Now I'm a fitness expert. World. 68 00:05:29,200 --> 00:05:33,800 Speaker 1: You can't see stress on Instagram. Stress. Uh, you know 69 00:05:34,080 --> 00:05:39,920 Speaker 1: some of the skinniest are the most stressed. Gotta be honest, 70 00:05:40,279 --> 00:05:47,200 Speaker 1: My experience can't see it, but it's there. And let 71 00:05:47,240 --> 00:05:53,120 Speaker 1: me just say also that huge part of my competitions 72 00:05:53,600 --> 00:05:58,360 Speaker 1: iron Man, Ultra marathons, marathons, you know, adventure races, all 73 00:05:58,400 --> 00:06:00,520 Speaker 1: these things I've done, running across the Grain Canyon back 74 00:06:00,560 --> 00:06:03,800 Speaker 1: which I'm gonna talk about. My friend is talking me 75 00:06:03,800 --> 00:06:05,520 Speaker 1: into doing it again, which I said I would never 76 00:06:05,560 --> 00:06:09,560 Speaker 1: do for numerous reasons. But a huge part of why 77 00:06:09,680 --> 00:06:15,720 Speaker 1: I do that is chosen stress. You know what, why 78 00:06:16,040 --> 00:06:20,800 Speaker 1: makes no sense? It does. It builds that self efficacy, 79 00:06:20,839 --> 00:06:23,960 Speaker 1: It builds the confidence. It goes to the coping that 80 00:06:24,000 --> 00:06:25,920 Speaker 1: we're going to talk about. I'm gonna talk about here, 81 00:06:28,000 --> 00:06:33,520 Speaker 1: all right, And I love, as crazy as it sounds, 82 00:06:33,560 --> 00:06:38,200 Speaker 1: I love the one to three minutes prior to the 83 00:06:38,240 --> 00:06:40,760 Speaker 1: gun going off in a race like an iron Man, 84 00:06:41,880 --> 00:06:47,880 Speaker 1: because that stress, it's palpable. You've got a couple of 85 00:06:47,880 --> 00:06:51,719 Speaker 1: thousand people standing well, it's changed over the years, you 86 00:06:51,720 --> 00:06:54,960 Speaker 1: know now it's standing on the shore. Certain races and 87 00:06:54,960 --> 00:06:56,800 Speaker 1: the only one I believe that still exists like this 88 00:06:56,920 --> 00:06:59,640 Speaker 1: done at four times iron Man, New Zealand deep Water 89 00:06:59,760 --> 00:07:03,560 Speaker 1: Star art. So well, give you that deep water start picture. 90 00:07:04,520 --> 00:07:09,840 Speaker 1: You're in Lake Taupo in New Zealand, treading water. It's 91 00:07:10,240 --> 00:07:15,200 Speaker 1: the sun is just coming up. There's helicopters overhead, and 92 00:07:15,200 --> 00:07:17,760 Speaker 1: there's a couple of thousand people in the water getting 93 00:07:17,800 --> 00:07:19,440 Speaker 1: ready to beat the heck out of each other for 94 00:07:19,480 --> 00:07:22,640 Speaker 1: the next hour or so and then bike hun twelve 95 00:07:22,680 --> 00:07:25,520 Speaker 1: miles and run a marathon and try to do it well. 96 00:07:27,400 --> 00:07:33,840 Speaker 1: And so there's stress. There's stress, but some people control 97 00:07:33,920 --> 00:07:39,200 Speaker 1: it really well and others do not. And that goes 98 00:07:39,240 --> 00:07:41,440 Speaker 1: to the coping strategies i'm gonna talk about. All right, 99 00:07:42,120 --> 00:07:44,559 Speaker 1: so let's get right into it. And this is rare, 100 00:07:44,720 --> 00:07:47,120 Speaker 1: but I'm gonna I'm gonna bring up a study right 101 00:07:47,120 --> 00:07:48,240 Speaker 1: at the start just to give you kind of a 102 00:07:48,320 --> 00:07:51,080 Speaker 1: definition of something to get us started. Just all of 103 00:07:51,080 --> 00:07:55,320 Speaker 1: these terms and topics and concepts and constructs. Alow stasis. 104 00:07:55,440 --> 00:07:58,000 Speaker 1: What is that, Well, many of you may have heard 105 00:07:58,120 --> 00:08:03,040 Speaker 1: of homeo stasis. Allostasis is the process by which the 106 00:08:03,040 --> 00:08:08,520 Speaker 1: body responds to stressors in order to regain homo stasis. Homeostasis, 107 00:08:08,600 --> 00:08:13,480 Speaker 1: I should say, so it's trying to get back to normal, 108 00:08:14,760 --> 00:08:18,880 Speaker 1: and it refers to the process of adaptation to acute stress. 109 00:08:18,960 --> 00:08:25,560 Speaker 1: To stress, the body adapts, it learns, it's like a muscle. 110 00:08:26,440 --> 00:08:32,240 Speaker 1: This this building of this confidence, self efficacy, coping strategies, 111 00:08:32,280 --> 00:08:36,720 Speaker 1: all of those things. All right, So here's just a 112 00:08:36,800 --> 00:08:40,439 Speaker 1: quick further definition kind of put it all into context. 113 00:08:41,000 --> 00:08:45,800 Speaker 1: And this is an abstract from neuropsycho Pharmacology in two 114 00:08:45,840 --> 00:08:51,400 Speaker 1: thousand two titled allo stasis and allostatic load Implications for 115 00:08:51,640 --> 00:08:57,960 Speaker 1: neuropsycho Pharmacology. The primary hormonal mediators of the stress response, 116 00:08:58,320 --> 00:09:02,880 Speaker 1: gluco corticoids and catacola means, have both protective and damaging 117 00:09:02,880 --> 00:09:05,400 Speaker 1: effects on the body. In the short run, they are 118 00:09:05,480 --> 00:09:12,520 Speaker 1: essential for adaptation, maintenance of homeostasis, and survival alostasis. Yet 119 00:09:12,679 --> 00:09:16,760 Speaker 1: over longer time intervals they exact a cost, which is 120 00:09:16,800 --> 00:09:22,120 Speaker 1: known as allostatic load, that can accelerate disease processes. The 121 00:09:22,200 --> 00:09:27,000 Speaker 1: concepts of alostasis and allostatic load center around the brain 122 00:09:27,480 --> 00:09:32,760 Speaker 1: as interpreter and responder to environmental challenges and as a 123 00:09:32,800 --> 00:09:35,440 Speaker 1: target of those challenges. So this goes This is just 124 00:09:35,480 --> 00:09:38,480 Speaker 1: a really complicated way of saying what I said earlier 125 00:09:39,440 --> 00:09:42,360 Speaker 1: that the stress response is really good. As it says 126 00:09:42,400 --> 00:09:46,480 Speaker 1: here for survival in the short run, you know, the 127 00:09:46,520 --> 00:09:48,640 Speaker 1: shortest run. As you're walking across the street and all 128 00:09:48,640 --> 00:09:50,480 Speaker 1: of a sudden a car comes flying out of nowhere, 129 00:09:50,840 --> 00:09:53,440 Speaker 1: think of how amazing the body is in a split second. 130 00:09:53,480 --> 00:09:56,320 Speaker 1: In less than a split second, all of these things 131 00:09:56,360 --> 00:10:03,960 Speaker 1: happen instantaneously. The reaction to that that survival, fight or flight. 132 00:10:04,440 --> 00:10:10,920 Speaker 1: At it in its simplest form, But we're experiencing those 133 00:10:11,240 --> 00:10:18,920 Speaker 1: very physiological feelings, processes, changes sitting behind a desk, sitting 134 00:10:18,960 --> 00:10:24,000 Speaker 1: behind the wheel, sitting at home. That's crazy and that's 135 00:10:24,040 --> 00:10:27,760 Speaker 1: not good. So I read you that to put this 136 00:10:27,880 --> 00:10:30,560 Speaker 1: all into context, kind of starting at the end and 137 00:10:30,600 --> 00:10:35,760 Speaker 1: working backwards starts can kill you, and we need to 138 00:10:35,760 --> 00:10:39,120 Speaker 1: control that. And that's why when I go nuts about 139 00:10:40,040 --> 00:10:45,240 Speaker 1: these insane, inane fitness influencers, people who go, oh, I 140 00:10:45,280 --> 00:10:48,000 Speaker 1: don't do any cardio. Oh you know, you don't have 141 00:10:48,040 --> 00:10:52,520 Speaker 1: to do this or that. Yeah, to look good, have 142 00:10:52,640 --> 00:10:55,840 Speaker 1: a feeling good. How about living longer? How about preventing disease? 143 00:10:56,440 --> 00:11:00,760 Speaker 1: How about getting that hit of feel good mormons from 144 00:11:00,880 --> 00:11:08,480 Speaker 1: cardiovascular exercise, from strength training. Because one of the best 145 00:11:08,559 --> 00:11:12,240 Speaker 1: ways jumping ahead as I often do, one of the 146 00:11:12,280 --> 00:11:17,880 Speaker 1: best ways to deal with stress, cope with stress exercise 147 00:11:19,559 --> 00:11:21,640 Speaker 1: and also controlling other things like what we eat. As 148 00:11:21,640 --> 00:11:24,480 Speaker 1: crazy as that may sound, all right, so let's jump 149 00:11:24,559 --> 00:11:27,439 Speaker 1: right into stress. Going back if you listen to that 150 00:11:28,160 --> 00:11:33,120 Speaker 1: first podcast on stress, repeating some stuff, but much added 151 00:11:33,120 --> 00:11:35,679 Speaker 1: in as well. All right, So stress, what is it? 152 00:11:35,679 --> 00:11:40,000 Speaker 1: It's an intrinsically interactive and dynamic concepts A little complicated, right. 153 00:11:40,520 --> 00:11:44,440 Speaker 1: It can be looked at though, as external challenges that 154 00:11:44,600 --> 00:11:49,360 Speaker 1: disrupt or impair our homeo stasis. Okay, what I talked 155 00:11:49,360 --> 00:11:57,000 Speaker 1: about earlier. It involves psychological processes, right, that intervened between 156 00:11:57,080 --> 00:12:01,320 Speaker 1: the environmental event and the person's resp ONTs. You have 157 00:12:01,400 --> 00:12:05,160 Speaker 1: a stressor a stressor, and then you have your response 158 00:12:05,240 --> 00:12:14,120 Speaker 1: to it. That's the process. Okay. It activates cortisol production. 159 00:12:14,200 --> 00:12:16,200 Speaker 1: So now we're getting into the physiology the fight or 160 00:12:16,200 --> 00:12:21,199 Speaker 1: flight response and things like that, which controls numerous physiological processes, 161 00:12:21,520 --> 00:12:27,040 Speaker 1: including metabolism. It also activates catecholamine production. That's your fron, 162 00:12:27,120 --> 00:12:32,079 Speaker 1: your adrenaline, your nora ephron, your nor adrenaline, your dopamine, 163 00:12:32,520 --> 00:12:36,479 Speaker 1: to name you know, the main ones impacting your cardiovascular 164 00:12:36,520 --> 00:12:41,240 Speaker 1: and pulmonary function. Your heart rate increases, you get that adrenaline, 165 00:12:41,240 --> 00:12:42,679 Speaker 1: you jump out of the way of the car. Again, 166 00:12:43,040 --> 00:12:48,120 Speaker 1: the most extreme example of how fast that fight or flight, 167 00:12:48,240 --> 00:12:50,640 Speaker 1: that stress response can be to keep you alive the 168 00:12:50,640 --> 00:12:54,720 Speaker 1: tigers coming. There's no tigers anymore, well there are, but 169 00:12:55,760 --> 00:13:01,000 Speaker 1: we don't come into contact with them frequently, and so 170 00:13:01,080 --> 00:13:05,360 Speaker 1: we need to learn to deal with it. It's one 171 00:13:05,360 --> 00:13:08,160 Speaker 1: of my favorite things. As I said, oh, I forgot 172 00:13:08,160 --> 00:13:11,200 Speaker 1: about this podcast I did way back when. Did that 173 00:13:11,280 --> 00:13:15,760 Speaker 1: podcast about how I go around my day to day, 174 00:13:16,160 --> 00:13:18,840 Speaker 1: perfect one for you to listen to after I think 175 00:13:18,840 --> 00:13:23,520 Speaker 1: it was a fit tip memory serves hundreds episodes. I 176 00:13:23,600 --> 00:13:25,880 Speaker 1: keep saying we, but you know it's the me and you. 177 00:13:26,240 --> 00:13:29,800 Speaker 1: That's what the WI is. And to stop correcting myself 178 00:13:29,800 --> 00:13:32,800 Speaker 1: because that's what I mean. I did the show about 179 00:13:32,880 --> 00:13:35,360 Speaker 1: how I with my wife like I'm wearing a heart 180 00:13:35,400 --> 00:13:37,319 Speaker 1: rate monitor and I like the chest strap because it's 181 00:13:37,320 --> 00:13:41,760 Speaker 1: more accurate. H And no matter what happens you cut 182 00:13:41,760 --> 00:13:47,959 Speaker 1: me off in traffic, bad interaction, bad experience, whatever it is, 183 00:13:48,520 --> 00:13:51,640 Speaker 1: you're not raising my heart rate, not more than a 184 00:13:51,640 --> 00:13:54,760 Speaker 1: couple of beats. And I'm gonna bring it back down. 185 00:13:56,440 --> 00:13:58,199 Speaker 1: And I've done a bunch of podcasts and we'll talk 186 00:13:58,240 --> 00:14:02,920 Speaker 1: today about the coping strategy mentally and physically to do 187 00:14:03,040 --> 00:14:06,920 Speaker 1: just that, to control the stress, to cope with the stress, 188 00:14:07,800 --> 00:14:09,880 Speaker 1: because it's your reaction. It's how a reaction to it. 189 00:14:11,240 --> 00:14:13,560 Speaker 1: The event in and of itself is not stressful, it 190 00:14:13,600 --> 00:14:17,000 Speaker 1: is our reaction to it. All right, you know what, 191 00:14:17,080 --> 00:14:20,320 Speaker 1: Let's take one more quick break, and when we come 192 00:14:20,360 --> 00:14:24,840 Speaker 1: back and we get into the historical perspective stress about exposure, 193 00:14:24,920 --> 00:14:28,000 Speaker 1: three different kinds. Back to that process, a bunch of 194 00:14:28,080 --> 00:14:34,240 Speaker 1: questions you ask yourself subconsciously when something stressful is imposed 195 00:14:34,320 --> 00:14:37,680 Speaker 1: upon you. And then to the styles, the strategies how 196 00:14:37,720 --> 00:14:39,800 Speaker 1: we deal with it. All right, quick break, we'll be 197 00:14:39,920 --> 00:14:55,720 Speaker 1: right back, and we are back. So much here. There's 198 00:14:55,760 --> 00:15:01,560 Speaker 1: so much going on here, the mind body connection, psychology, physiology. 199 00:15:01,960 --> 00:15:05,680 Speaker 1: This is why when I many decades ago, said I'm 200 00:15:05,680 --> 00:15:10,440 Speaker 1: gonna make this my career I couldn't just study physiology, 201 00:15:11,600 --> 00:15:16,280 Speaker 1: and I couldn't just study psychology sports psychology. I should say, 202 00:15:16,800 --> 00:15:21,360 Speaker 1: it's human motivation and it's nutrition. I needed all three 203 00:15:21,360 --> 00:15:25,800 Speaker 1: of those buckets to be able to truly live my 204 00:15:25,840 --> 00:15:30,240 Speaker 1: best life and help you live yours. Alright, So historical perspective, 205 00:15:31,080 --> 00:15:34,960 Speaker 1: you've got the stimulus perspective. Again, you've got the stresser. 206 00:15:35,600 --> 00:15:38,760 Speaker 1: That's the stimulus. You've got your response perspective, that's how 207 00:15:38,800 --> 00:15:42,480 Speaker 1: you react to it. And then you've got your stimulus 208 00:15:42,480 --> 00:15:48,520 Speaker 1: response perspective, which is the interactions between that external stimuli 209 00:15:49,000 --> 00:15:54,280 Speaker 1: and your response to them. So you've got a stimulus, 210 00:15:54,440 --> 00:15:59,360 Speaker 1: you've got your response. So let's talk about three basic 211 00:15:59,520 --> 00:16:06,280 Speaker 1: type of stress exposure and this may surprise you. First, 212 00:16:06,360 --> 00:16:10,400 Speaker 1: one to your daily hassles as they call them, your 213 00:16:10,480 --> 00:16:14,600 Speaker 1: daily hassles. This is your traffic on the way to work. 214 00:16:15,480 --> 00:16:19,600 Speaker 1: This is that coworker who just drives you nuts at work. 215 00:16:21,160 --> 00:16:24,600 Speaker 1: And I am going to add in here social media 216 00:16:25,080 --> 00:16:30,280 Speaker 1: daily exposure. Two, as we all are learning, and one 217 00:16:30,320 --> 00:16:35,560 Speaker 1: reason I limited really you know severely and use it 218 00:16:35,800 --> 00:16:39,800 Speaker 1: just basically for business purposes, but there's a lot of 219 00:16:39,840 --> 00:16:43,760 Speaker 1: stress there for people, and that's daily. Here's the really 220 00:16:43,880 --> 00:16:46,040 Speaker 1: interesting thing that you need to know about those type 221 00:16:46,040 --> 00:16:53,120 Speaker 1: of hassles, as insignificant as they may seem, you're not 222 00:16:53,200 --> 00:16:57,680 Speaker 1: really aware of them. They're under the radar. And what 223 00:16:57,800 --> 00:17:00,000 Speaker 1: happens when they're under the radar and you're not really 224 00:17:00,040 --> 00:17:01,640 Speaker 1: conscious of them even though you kind of are, but 225 00:17:01,680 --> 00:17:05,080 Speaker 1: you're really not. You're not really aware of the effect 226 00:17:05,160 --> 00:17:09,920 Speaker 1: that's having on you. You therefore will miss a tribute 227 00:17:10,840 --> 00:17:15,240 Speaker 1: the stress. You can blame it on something else, You 228 00:17:15,240 --> 00:17:17,560 Speaker 1: may take it out on someone else. I'm gonna get 229 00:17:17,600 --> 00:17:20,520 Speaker 1: too deep into that, which just know that those type 230 00:17:20,520 --> 00:17:24,600 Speaker 1: of daily hassles, that stress and your response to it 231 00:17:25,280 --> 00:17:29,600 Speaker 1: oftentimes outside of your awareness, and you miss a tribute 232 00:17:30,040 --> 00:17:33,200 Speaker 1: how you feel to something different. So that's really important. 233 00:17:33,920 --> 00:17:36,000 Speaker 1: Then you've got kind of the middle ground. You're acute 234 00:17:36,000 --> 00:17:43,720 Speaker 1: stressor these are more pronounced, more significant, discreet events. Okay, 235 00:17:43,760 --> 00:17:46,959 Speaker 1: they don't happen is frequently, but they have bigger impact 236 00:17:47,000 --> 00:17:53,400 Speaker 1: on you. You know, getting fired it's a pretty big one, right, 237 00:17:53,400 --> 00:17:57,760 Speaker 1: So they can be medium to big generally speaking. You know, 238 00:17:57,920 --> 00:18:00,840 Speaker 1: you get in a car accident, you know, not severely hurt, 239 00:18:00,880 --> 00:18:06,560 Speaker 1: but you know, wow, just happened to make driving a 240 00:18:06,600 --> 00:18:11,280 Speaker 1: hockey So I Uh, yeah, you get hit, so hassle 241 00:18:11,560 --> 00:18:14,399 Speaker 1: the stressor more than a hassle. This is your acute 242 00:18:14,400 --> 00:18:18,840 Speaker 1: stressor alright, so less frequently, bigger impact. And then you've 243 00:18:18,880 --> 00:18:24,200 Speaker 1: got your chronic stressor. Right, these are ongoing. These are 244 00:18:24,280 --> 00:18:29,199 Speaker 1: your repeated discrete events. So the medium to severe. And 245 00:18:29,359 --> 00:18:32,959 Speaker 1: one simple, easy example of that would be some kind 246 00:18:33,000 --> 00:18:37,880 Speaker 1: of illness or pain. It's always, it's there. Frequently, it's 247 00:18:37,880 --> 00:18:41,320 Speaker 1: not there. We can be there every day, but it's chronic, 248 00:18:41,320 --> 00:18:44,760 Speaker 1: it's ongoing. And so those are three types of stressors 249 00:18:44,760 --> 00:18:49,120 Speaker 1: that we all deal with on well, not necessarily daily basis, 250 00:18:49,119 --> 00:18:52,080 Speaker 1: depending on the stressor, but we're going to deal with 251 00:18:53,840 --> 00:18:57,919 Speaker 1: So what is the process? And as I said in 252 00:18:57,920 --> 00:19:01,639 Speaker 1: the first podcast I did on this topic, he staph 253 00:19:01,720 --> 00:19:04,840 Speaker 1: clients get really annoyed with me when I would talk 254 00:19:04,880 --> 00:19:07,679 Speaker 1: about the fact that it was a process, because what 255 00:19:07,680 --> 00:19:09,239 Speaker 1: what do we talk about so frequent when I talk 256 00:19:09,280 --> 00:19:12,600 Speaker 1: about control? People don't want to have control. What I 257 00:19:12,720 --> 00:19:16,840 Speaker 1: tell them or explain to them this whole concept that 258 00:19:16,960 --> 00:19:19,040 Speaker 1: it's their reaction to you go no, no, no, no, 259 00:19:19,119 --> 00:19:22,879 Speaker 1: I'm stressed. I have a really stressful X you know 260 00:19:23,080 --> 00:19:27,600 Speaker 1: fill in the blank. Yeah, but it's your reaction to 261 00:19:27,680 --> 00:19:35,679 Speaker 1: it their challenges, as I say, what's your reaction to it? 262 00:19:37,359 --> 00:19:40,640 Speaker 1: And not to say there aren't obstacles and crazy stuff 263 00:19:40,680 --> 00:19:43,959 Speaker 1: that happens. Of course that's life, but it's our reaction 264 00:19:44,000 --> 00:19:49,960 Speaker 1: to it, okay. And so that process here's basically what 265 00:19:50,240 --> 00:19:55,840 Speaker 1: your brain, your mind does, often subconsciously. Most often subconsciously, 266 00:19:55,880 --> 00:19:59,359 Speaker 1: I would argue, for most you start by appraising the 267 00:19:59,359 --> 00:20:03,040 Speaker 1: stressor okay, and you ask yourself the following questions. So 268 00:20:03,119 --> 00:20:06,880 Speaker 1: something happens, right, so your brains do you think how 269 00:20:06,920 --> 00:20:10,080 Speaker 1: threatening is it? You praise it right away? You know, 270 00:20:10,320 --> 00:20:14,280 Speaker 1: is it a tiger that's gonna kill me? Or you know, 271 00:20:14,440 --> 00:20:17,800 Speaker 1: did you just have like a bad argument with a friend? 272 00:20:19,640 --> 00:20:25,120 Speaker 1: And then you think have I experienced this before? Says 273 00:20:25,160 --> 00:20:26,840 Speaker 1: have I? Have I experienced this? Have I had to 274 00:20:26,880 --> 00:20:31,200 Speaker 1: deal with this? And then it goes into two different directions. 275 00:20:31,280 --> 00:20:36,320 Speaker 1: If yes, like the flow chart, but I have dealt 276 00:20:36,320 --> 00:20:42,760 Speaker 1: with it before. Have I been successful? If no, but 277 00:20:42,760 --> 00:20:47,040 Speaker 1: I haven't experienced it yet. Do I have the tools 278 00:20:47,119 --> 00:20:52,119 Speaker 1: necessary to be successful? That's really important. That's why building 279 00:20:52,200 --> 00:20:55,840 Speaker 1: up that confidence, that situational confidence, that self efficacy, going 280 00:20:55,840 --> 00:20:59,879 Speaker 1: outside your comfort zone, not too far, but building up 281 00:20:59,880 --> 00:21:03,160 Speaker 1: the confidence having those experiences. This is what we're talking about, 282 00:21:03,920 --> 00:21:07,360 Speaker 1: then you are going to deal with it better even 283 00:21:07,400 --> 00:21:10,080 Speaker 1: if you haven't dealt with it before. Do you have 284 00:21:10,160 --> 00:21:16,960 Speaker 1: the tools necessary to deal with it, to cope? Can 285 00:21:17,240 --> 00:21:21,800 Speaker 1: you handle it? Can I handle it? And that's why 286 00:21:21,840 --> 00:21:25,640 Speaker 1: I use myself as an example frequently of all these 287 00:21:25,680 --> 00:21:27,959 Speaker 1: events and all the things that have gone wrong if 288 00:21:27,960 --> 00:21:30,199 Speaker 1: you want to call it that, around the world in 289 00:21:30,280 --> 00:21:32,600 Speaker 1: my events, and that's not just during the event itself. 290 00:21:32,640 --> 00:21:37,520 Speaker 1: It's most often traveling to the event, to China, to 291 00:21:37,600 --> 00:21:40,120 Speaker 1: South Korea. Two things going wrong? How do I deal 292 00:21:40,160 --> 00:21:46,280 Speaker 1: with it? And the more you face those obstacles again, 293 00:21:46,359 --> 00:21:51,720 Speaker 1: not too big, just big enough, right just outside that 294 00:21:51,760 --> 00:21:54,240 Speaker 1: comfort zone now you go pretty far out. And I'm 295 00:21:54,240 --> 00:21:56,600 Speaker 1: gonna talk about extreme optimism to close out this show, 296 00:21:56,640 --> 00:21:59,359 Speaker 1: because that's such an interesting concept. When I first started, 297 00:21:59,400 --> 00:22:01,680 Speaker 1: you know, learn about that, I go, I think that's 298 00:22:01,720 --> 00:22:07,359 Speaker 1: kind of me in a bad way maybe, but yeah, 299 00:22:07,640 --> 00:22:12,919 Speaker 1: that's the process. How threatening is the stressor have I 300 00:22:12,960 --> 00:22:16,520 Speaker 1: experienced it before? If I have experienced it, was I okay? 301 00:22:17,280 --> 00:22:19,399 Speaker 1: And if I haven't experienced it, do I have what 302 00:22:19,480 --> 00:22:22,560 Speaker 1: I need to get through it? And the more you 303 00:22:22,600 --> 00:22:25,359 Speaker 1: get through it in other ways, the more you believe 304 00:22:25,400 --> 00:22:28,600 Speaker 1: you can. That's the believing yourself, I say at the 305 00:22:28,680 --> 00:22:32,440 Speaker 1: end of every episode. Alright, so I talked about this 306 00:22:32,600 --> 00:22:38,040 Speaker 1: in the first stress Process episode. You know, there's two 307 00:22:38,040 --> 00:22:40,800 Speaker 1: basic coping styles. I want to talk more about the 308 00:22:40,840 --> 00:22:44,520 Speaker 1: coping strategies, but they are related obviously. Coping style approach 309 00:22:44,600 --> 00:22:48,440 Speaker 1: and avoidance. You know, you either address the stressful situation 310 00:22:48,440 --> 00:22:52,919 Speaker 1: directly approach it, or you avoid it. You repress it, 311 00:22:52,960 --> 00:22:54,920 Speaker 1: you avoid it. Now here's the thing. There's a time 312 00:22:54,920 --> 00:22:59,040 Speaker 1: and a place for both. You know, this is the 313 00:22:59,080 --> 00:23:02,560 Speaker 1: fight or flight. If there's a tiger, might not want 314 00:23:02,560 --> 00:23:06,720 Speaker 1: to approach it. Total oversimplication, but explains it pretty well. 315 00:23:07,840 --> 00:23:12,040 Speaker 1: If you're in a fight and there's you know, six 316 00:23:12,080 --> 00:23:14,919 Speaker 1: guys and just you, you might want to avoid it. 317 00:23:15,640 --> 00:23:18,879 Speaker 1: You avoid all fights if possible. But you get my point. 318 00:23:19,760 --> 00:23:21,520 Speaker 1: But far too often we avoid things when we should 319 00:23:21,560 --> 00:23:24,560 Speaker 1: approach them, and that's not good. I love the line 320 00:23:24,600 --> 00:23:28,879 Speaker 1: that you know, you avoid something now you pay the 321 00:23:28,920 --> 00:23:32,959 Speaker 1: debt much greater. The debt is much greater in the future. 322 00:23:33,440 --> 00:23:37,879 Speaker 1: Better to approach the things that we should when we should, 323 00:23:38,520 --> 00:23:41,000 Speaker 1: but they're in wise The challenge is knowing when to 324 00:23:41,040 --> 00:23:43,800 Speaker 1: approach it and when to avoid it all right, So 325 00:23:44,880 --> 00:23:47,800 Speaker 1: let's kind of put it all together here with coping 326 00:23:47,840 --> 00:23:52,560 Speaker 1: strategies tied into that approach avoidance. So there's problem focused 327 00:23:52,560 --> 00:23:57,720 Speaker 1: and there's emotion focused, right, problem focused coping, you change 328 00:23:57,760 --> 00:24:01,199 Speaker 1: this situation emotion focused just what it sounds like, but 329 00:24:01,280 --> 00:24:05,000 Speaker 1: you change your reaction, and just like approach and avoidance, 330 00:24:05,320 --> 00:24:08,720 Speaker 1: this time and place for both. Problem solving works when 331 00:24:09,160 --> 00:24:13,880 Speaker 1: you can control the situation. You know, this is goal 332 00:24:13,960 --> 00:24:19,719 Speaker 1: setting when the problem is controllable. Sometimes it is, sometimes 333 00:24:19,760 --> 00:24:24,399 Speaker 1: it isn't you know I've talked about you know, I'm 334 00:24:24,400 --> 00:24:29,240 Speaker 1: gonna constantly use these exercise and event metaphors and or examples. 335 00:24:31,320 --> 00:24:33,760 Speaker 1: Hot day, you're doing a marathon. That client I had 336 00:24:33,800 --> 00:24:36,520 Speaker 1: many years ago getting ready to do the Boston Marathon. 337 00:24:36,520 --> 00:24:40,400 Speaker 1: He qualified in his fifties. Incredible, wasn't a runner find 338 00:24:40,400 --> 00:24:42,280 Speaker 1: out the you know, night before it's going to be 339 00:24:42,440 --> 00:24:47,600 Speaker 1: in the high eighties, low nineties. The problem focus coping strategies, 340 00:24:47,640 --> 00:24:53,840 Speaker 1: we change our goals, don't freak out, change our goals. 341 00:24:54,720 --> 00:24:59,399 Speaker 1: That's one coping strategy in that situation. So many races 342 00:25:00,200 --> 00:25:05,800 Speaker 1: South Africa, one of my worst, suffered horrifically for many reasons, 343 00:25:06,440 --> 00:25:09,240 Speaker 1: was going slowly suffer fest beyond belief. It's one of 344 00:25:09,320 --> 00:25:12,040 Speaker 1: my favorite pictures to share on Instagram or social media. 345 00:25:12,160 --> 00:25:15,120 Speaker 1: The photographer got me with my head down. I was suffering. 346 00:25:15,400 --> 00:25:18,520 Speaker 1: Equipment was wrong, shoes were wrong, so so much went wrong. 347 00:25:19,119 --> 00:25:22,639 Speaker 1: But you control what you can. And at one point 348 00:25:22,680 --> 00:25:24,160 Speaker 1: there was a person on the side of the road 349 00:25:24,400 --> 00:25:28,119 Speaker 1: who was yelling out for a flat a CEO two. 350 00:25:28,359 --> 00:25:31,280 Speaker 1: They needed help changing a flat tire, so they were 351 00:25:31,400 --> 00:25:34,320 Speaker 1: dealing with the problem. You weren't freaking out running around 352 00:25:34,320 --> 00:25:39,000 Speaker 1: there saying can you help me? Try to control the problem. Now, 353 00:25:39,280 --> 00:25:41,959 Speaker 1: a little bit of a weird example, but I stopped 354 00:25:41,960 --> 00:25:45,040 Speaker 1: to help because I wasn't going to hit my time 355 00:25:45,080 --> 00:25:47,440 Speaker 1: goals and I could have, you know, used the brake 356 00:25:47,520 --> 00:25:53,120 Speaker 1: at that point. But that person was problem focused approach, Okay, 357 00:25:53,119 --> 00:25:57,560 Speaker 1: not throwing their bike, running around screaming why me quitting? 358 00:25:58,560 --> 00:25:59,680 Speaker 1: What do I need to do? I need to fix 359 00:25:59,720 --> 00:26:01,919 Speaker 1: his tie, I don't have what I need. Let me 360 00:26:01,920 --> 00:26:04,680 Speaker 1: ask someone for help. And quite often during the race, 361 00:26:04,760 --> 00:26:07,600 Speaker 1: and I've thrown CEO twos to people, and you know, 362 00:26:07,640 --> 00:26:11,920 Speaker 1: generally you bring a couple but try to solve the problem, 363 00:26:12,080 --> 00:26:16,480 Speaker 1: extricate yourself from a bad situation. Again, that's problem focused, 364 00:26:17,240 --> 00:26:20,879 Speaker 1: when to avoid the situation and then emotion focus is 365 00:26:20,960 --> 00:26:24,440 Speaker 1: absolutely one of my most favorite coping strategies because it's 366 00:26:24,480 --> 00:26:28,440 Speaker 1: so often we can't change the situation. Swim start of 367 00:26:28,480 --> 00:26:32,000 Speaker 1: an iron Man, You're in it, that gun goes off. Ironman, 368 00:26:32,080 --> 00:26:36,560 Speaker 1: New Zealand deep water swim start. It's a whirlpool, a 369 00:26:36,680 --> 00:26:40,320 Speaker 1: washing machine of kicking and punching. And this is how 370 00:26:40,359 --> 00:26:44,000 Speaker 1: you're starting your day. Is how you're starting. Yeah, you 371 00:26:44,040 --> 00:26:46,560 Speaker 1: can't change the situation. You gotta finish. So what do 372 00:26:46,600 --> 00:26:49,639 Speaker 1: you do? You control your emotions. These are all the 373 00:26:49,640 --> 00:26:51,480 Speaker 1: podcasts I have done and will continue to do on 374 00:26:51,560 --> 00:27:00,440 Speaker 1: self talk, on mantras, on disassociation versus association, reframing, where 375 00:27:00,480 --> 00:27:02,600 Speaker 1: you appraisal literally thinking things in your head like this 376 00:27:02,640 --> 00:27:05,960 Speaker 1: is the greatest thing I've ever done, as chaos is 377 00:27:06,040 --> 00:27:12,320 Speaker 1: erupting around you what you're mind believes or perceives your 378 00:27:12,359 --> 00:27:18,640 Speaker 1: body beliefs. And I often think in situations like that, 379 00:27:18,920 --> 00:27:20,760 Speaker 1: this is what I thought in my very first few 380 00:27:20,760 --> 00:27:23,359 Speaker 1: iron Man races. There's a couple of thousand other people 381 00:27:23,400 --> 00:27:29,280 Speaker 1: doing this, So can I? So can I? So you 382 00:27:29,359 --> 00:27:34,240 Speaker 1: reframe it, you reappraise it, you change your emotion, You 383 00:27:34,280 --> 00:27:37,959 Speaker 1: control these emotions because they are intricately connected to what 384 00:27:38,000 --> 00:27:41,359 Speaker 1: did I say at the start? The catechola means all 385 00:27:41,400 --> 00:27:49,280 Speaker 1: of these physiological responses, cardiovascular, pulmonary, adrenaline. That's why so 386 00:27:49,359 --> 00:27:52,280 Speaker 1: many people have a problem. And you know there are 387 00:27:52,680 --> 00:27:56,560 Speaker 1: medical issues. People die. Let's be honest. During the swim 388 00:27:56,560 --> 00:28:00,359 Speaker 1: start of an iron Man or a triathlon, because got 389 00:28:00,400 --> 00:28:06,240 Speaker 1: this confluence of factors coming together. That's stressful. The water 390 00:28:06,320 --> 00:28:10,960 Speaker 1: is cold, You're suddenly swimming with thousands of people, the 391 00:28:11,000 --> 00:28:16,560 Speaker 1: wet suit is tight, You're already breathing heavy or quickly 392 00:28:17,880 --> 00:28:21,280 Speaker 1: because of your reaction to stress. All of those things. 393 00:28:21,320 --> 00:28:25,360 Speaker 1: So this is that mind body connection. And by controlling 394 00:28:26,000 --> 00:28:34,879 Speaker 1: our response, we control our physiological response as well. All right, 395 00:28:36,080 --> 00:28:40,080 Speaker 1: final thoughts here started with a study. I want to 396 00:28:40,160 --> 00:28:42,640 Speaker 1: end with a study just to get to that connection 397 00:28:42,680 --> 00:28:44,320 Speaker 1: and how important it is. Because this show is all 398 00:28:44,360 --> 00:28:47,320 Speaker 1: about living your best life, controlling what you can doing 399 00:28:47,320 --> 00:28:49,520 Speaker 1: the little things, the actionable things, And what I love 400 00:28:49,520 --> 00:28:54,040 Speaker 1: about the psychology is whatever you're doing right now, you 401 00:28:54,080 --> 00:28:59,360 Speaker 1: can start implementing these techniques. You don't need equipment, you 402 00:28:59,360 --> 00:29:01,000 Speaker 1: don't have to go to the jim you have to 403 00:29:01,040 --> 00:29:06,400 Speaker 1: buy something. You need to change your thoughts. That's why 404 00:29:06,400 --> 00:29:12,040 Speaker 1: I love endurance raising. All right, here's the study Psychological 405 00:29:12,160 --> 00:29:14,960 Speaker 1: stress and disease that kind of summarizes it pretty well, right, 406 00:29:15,440 --> 00:29:20,480 Speaker 1: little old, not too old, Journal of American Medical Association, 407 00:29:20,760 --> 00:29:25,479 Speaker 1: two thousand seven. The abstract is as such, despite widespread Oh, 408 00:29:25,480 --> 00:29:26,760 Speaker 1: this is great, this is what I was talking about 409 00:29:26,800 --> 00:29:28,640 Speaker 1: at the start. I wasn't sure if I had included this. 410 00:29:28,680 --> 00:29:31,080 Speaker 1: I thought I had here. It is despite wide spread 411 00:29:31,120 --> 00:29:35,320 Speaker 1: public belief that psychological stress leads to disease, the biomedical 412 00:29:35,360 --> 00:29:39,040 Speaker 1: community remains skeptical of this conclusion. This is just two 413 00:29:39,080 --> 00:29:41,480 Speaker 1: thousand seven, a couple of years back, not too far though. 414 00:29:42,280 --> 00:29:45,800 Speaker 1: Despite widespread public belief that psychological stress leads to disease, 415 00:29:46,280 --> 00:29:49,600 Speaker 1: the biomedical community remains skeptical. Of course. That's well, that's 416 00:29:49,600 --> 00:29:54,240 Speaker 1: the biomedical That's okay enough. In this commentary, we discussed 417 00:29:54,240 --> 00:29:57,120 Speaker 1: the plausibility of the belief that stress contributes to a 418 00:29:57,200 --> 00:30:00,440 Speaker 1: variety of disease processes and summarize the role of stress 419 00:30:00,480 --> 00:30:03,600 Speaker 1: in four major diseases. What they looked at here were 420 00:30:03,760 --> 00:30:10,440 Speaker 1: clinical depression, cardiovascular disease, human immuno deficiency virus so that's HIV, AIDS, 421 00:30:10,520 --> 00:30:14,200 Speaker 1: and cancer. What were their conclusions. I'm gonna read you 422 00:30:14,240 --> 00:30:18,400 Speaker 1: the whole thing, not very it's just a paragraph. Associations 423 00:30:18,440 --> 00:30:24,640 Speaker 1: between psychological stress and disease have been established, particularly for depression, CVD, 424 00:30:24,880 --> 00:30:28,560 Speaker 1: and HIV AIDS cardiovascular disease. By the way, other areas 425 00:30:28,560 --> 00:30:31,200 Speaker 1: in which evidence for the role of stress is beginning 426 00:30:31,200 --> 00:30:34,160 Speaker 1: to emerge include this is pretty should be surprising to 427 00:30:34,240 --> 00:30:40,080 Speaker 1: many of you. Stress is connected to upper respiratory tract infections, asthma, 428 00:30:40,360 --> 00:30:47,560 Speaker 1: herpes viral infections, autoimmune diseases, and wound healing. Evidence derived 429 00:30:47,560 --> 00:30:51,959 Speaker 1: from perspective observational studies provide support for stress as an 430 00:30:52,000 --> 00:30:56,880 Speaker 1: important factor in certain diseases, but cannot establish a causal relationship. 431 00:30:56,920 --> 00:31:02,200 Speaker 1: All right, there we go correlational causation at all. However, 432 00:31:03,280 --> 00:31:06,160 Speaker 1: the results of these studies are consistent with those of 433 00:31:06,280 --> 00:31:09,760 Speaker 1: natural experiments regarding the effects of real life stressor exposure 434 00:31:10,240 --> 00:31:14,240 Speaker 1: on disease risk, with those of laboratory experiments showing that 435 00:31:14,920 --> 00:31:21,560 Speaker 1: stress modifies disease relevant biological processes in humans, and with 436 00:31:21,600 --> 00:31:25,760 Speaker 1: those of animal studies investigating stress as a causative factor 437 00:31:25,800 --> 00:31:30,400 Speaker 1: in disease onset and progression. This consistency of research finding 438 00:31:30,560 --> 00:31:36,560 Speaker 1: strongly supports the hypothesis of a causal link. The development 439 00:31:36,560 --> 00:31:40,479 Speaker 1: of interventions that can reduce the behavioral and biological sequel 440 00:31:40,560 --> 00:31:44,400 Speaker 1: eye of psychological stress, and the demonstrated efficacy of such 441 00:31:44,440 --> 00:31:48,560 Speaker 1: interventions in randomized clinical trials would provide critical data on 442 00:31:48,600 --> 00:31:56,280 Speaker 1: the clinical importance of this work. There's a connection. There's 443 00:31:56,280 --> 00:31:59,000 Speaker 1: a connection. And here's here's what I love to say 444 00:31:59,000 --> 00:32:03,240 Speaker 1: about topics such is this. Let's say there isn't. That's 445 00:32:03,240 --> 00:32:07,200 Speaker 1: just for argument's sake, as crazy and goofy as that sounds, 446 00:32:07,240 --> 00:32:11,320 Speaker 1: Let's say there isn't. Uh. What do you think the 447 00:32:11,480 --> 00:32:14,920 Speaker 1: downside would be to doing everything I just talked about 448 00:32:15,440 --> 00:32:21,040 Speaker 1: utilizing those coping strategies. At the very least, it's gonna 449 00:32:21,040 --> 00:32:24,880 Speaker 1: make you feel better in the short term, and if 450 00:32:24,920 --> 00:32:31,960 Speaker 1: the research still emerging is right, it may make you 451 00:32:32,160 --> 00:32:36,720 Speaker 1: avoid all of those things and more stress is not good. 452 00:32:37,680 --> 00:32:40,160 Speaker 1: This is where it's all connected. How many times do 453 00:32:40,200 --> 00:32:45,640 Speaker 1: I bring it back to topics like the blue zones stress? 454 00:32:48,000 --> 00:32:51,320 Speaker 1: People who live really long lives have certain things in common, purpose, 455 00:32:52,360 --> 00:33:01,960 Speaker 1: social connections, movement, not exercise. But it's all connected. And 456 00:33:02,040 --> 00:33:06,960 Speaker 1: at the very least, I'm exercising now for my sanity 457 00:33:07,160 --> 00:33:12,520 Speaker 1: more than my vanity. To feel good, to reduce stress, 458 00:33:13,200 --> 00:33:18,560 Speaker 1: because that's the quickest way I know well and take 459 00:33:18,600 --> 00:33:22,320 Speaker 1: it back. Quickest way is to control your thoughts right away. 460 00:33:22,440 --> 00:33:24,360 Speaker 1: Right you're in the car. You can't suddenly go out 461 00:33:24,360 --> 00:33:27,760 Speaker 1: and start running. Well you could, um, but you know 462 00:33:27,760 --> 00:33:32,160 Speaker 1: where I'm getting at. I want a way to go 463 00:33:32,280 --> 00:33:36,120 Speaker 1: spend a half hour and hour. My coping strategy is 464 00:33:36,120 --> 00:33:38,680 Speaker 1: going to be positive. Let me leave you with that. 465 00:33:39,000 --> 00:33:41,040 Speaker 1: Here's a quote, final one. I want to leave you with. 466 00:33:41,680 --> 00:33:47,400 Speaker 1: Stress makes us engage in negative behaviors while avoiding positive ones. 467 00:33:48,360 --> 00:33:50,880 Speaker 1: So think about that for a second. You're not only 468 00:33:51,080 --> 00:33:56,360 Speaker 1: engaging in the negative, you're avoiding the positive instead of 469 00:33:56,400 --> 00:34:01,000 Speaker 1: going for that walk, You're eating, you're sitting, you're smoking, 470 00:34:01,040 --> 00:34:03,880 Speaker 1: you're drinking. Time and a place for all those things 471 00:34:04,720 --> 00:34:11,400 Speaker 1: except for smoking. So start working on those coping strategies. 472 00:34:12,640 --> 00:34:19,600 Speaker 1: Be aware of those stressors, especially those daily hassles. It's 473 00:34:19,640 --> 00:34:21,680 Speaker 1: the little ones that build up over time, the ones 474 00:34:21,719 --> 00:34:27,640 Speaker 1: you're not cognizant of. And he talked about can't forget 475 00:34:27,680 --> 00:34:32,600 Speaker 1: this excessive optimism topic for another day, but really quickly 476 00:34:33,320 --> 00:34:37,719 Speaker 1: you could be too optimistic. That inverted you theory I've 477 00:34:37,719 --> 00:34:41,880 Speaker 1: talked about arousal. You can be too pumped up for 478 00:34:41,920 --> 00:34:45,879 Speaker 1: an event. It's individualized. You can be too optimistic. Why 479 00:34:45,920 --> 00:34:48,399 Speaker 1: could you you know what could be the negative? Well, 480 00:34:50,239 --> 00:34:51,880 Speaker 1: and this is where I kind of feel like I 481 00:34:52,320 --> 00:34:58,319 Speaker 1: have it. You can be unprepared for an event and 482 00:34:58,480 --> 00:35:04,000 Speaker 1: you can underestimate the challenge. Now I'm going to continue 483 00:35:04,000 --> 00:35:07,200 Speaker 1: to be if you want to call me excessively optimistic, 484 00:35:07,800 --> 00:35:11,320 Speaker 1: but I believe I can because I have been successful, 485 00:35:11,320 --> 00:35:13,319 Speaker 1: because I have challenged myself, because I have gotten through 486 00:35:13,360 --> 00:35:18,480 Speaker 1: all those obstacles you're challenging at the time. But that 487 00:35:18,600 --> 00:35:20,920 Speaker 1: was one reason. If you haven't listened to my episode 488 00:35:20,920 --> 00:35:24,120 Speaker 1: about running across the Grand Canyon back one of my favorites, 489 00:35:24,120 --> 00:35:30,360 Speaker 1: and I know you'll enjoy that huge challenge. And I 490 00:35:30,360 --> 00:35:34,680 Speaker 1: would argue I went into it excessively optimistic. It came 491 00:35:34,680 --> 00:35:38,160 Speaker 1: out even more optimistic. So that's is that a problem? 492 00:35:38,200 --> 00:35:43,000 Speaker 1: I'm not sure anyway, I hope you enjoyed that stress 493 00:35:43,040 --> 00:35:46,960 Speaker 1: and coping. Control what we can people. If your best life, 494 00:35:47,200 --> 00:35:51,799 Speaker 1: don't let people tell you can't do something, especially when 495 00:35:51,840 --> 00:35:55,880 Speaker 1: it comes to what you're thinking. That's why. And I 496 00:35:55,920 --> 00:35:58,640 Speaker 1: will finish it like this as I always do. We 497 00:35:58,719 --> 00:36:01,520 Speaker 1: control three things, how much we move, what we put 498 00:36:01,520 --> 00:36:03,920 Speaker 1: into our mouth and our attitudes and our attitudes is 499 00:36:04,960 --> 00:36:13,280 Speaker 1: all of this stress coping optimism. That's you. That's your choice. 500 00:36:14,440 --> 00:36:19,120 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 501 00:36:23,000 --> 00:36:26,360 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 502 00:36:26,440 --> 00:36:29,279 Speaker 1: more podcasts from my heart Radio, visit the i heart 503 00:36:29,360 --> 00:36:32,759 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 504 00:36:32,760 --> 00:36:33,600 Speaker 1: favorite shows.