1 00:00:04,440 --> 00:00:09,280 Speaker 1: Hello everybody, and welcome back to the Psychology of Your Twenties, 2 00:00:09,920 --> 00:00:12,280 Speaker 1: the podcast where we talk through some of the big 3 00:00:12,520 --> 00:00:16,880 Speaker 1: life changes and transitions of our twenties and what they 4 00:00:16,960 --> 00:00:26,800 Speaker 1: mean for our psychology. Hello everybody, Welcome back to the show. 5 00:00:26,920 --> 00:00:31,080 Speaker 1: Welcome back to the podcast. New listeners, old listeners. Wherever 6 00:00:31,120 --> 00:00:33,879 Speaker 1: you are in the world, it is so great to 7 00:00:33,960 --> 00:00:37,440 Speaker 1: have you here. Back for another episode. As we, of 8 00:00:37,600 --> 00:00:41,479 Speaker 1: course break down the Psychology of your twenties today, we 9 00:00:41,560 --> 00:00:46,440 Speaker 1: are going to be talking about a pretty significant emotion, 10 00:00:46,840 --> 00:00:50,720 Speaker 1: a very core emotion and experience both in our twenties 11 00:00:50,720 --> 00:00:54,720 Speaker 1: and I think beyond, and that is the experience of panic, 12 00:00:55,000 --> 00:01:00,000 Speaker 1: of fear, intense alarm, terror, whatever you want to call it. 13 00:01:00,120 --> 00:01:05,040 Speaker 1: But specifically, we are going to be addressing panic attacks, 14 00:01:05,080 --> 00:01:11,000 Speaker 1: that sudden onset of extreme dread and anxiety that engulfs 15 00:01:11,080 --> 00:01:14,759 Speaker 1: us normally in response to some threat in the environment, 16 00:01:14,800 --> 00:01:19,560 Speaker 1: whether that is real or perceived. Panic attacks are a 17 00:01:19,680 --> 00:01:22,920 Speaker 1: terrible sensation, really, and I'm saying that as of course 18 00:01:22,959 --> 00:01:27,319 Speaker 1: someone who has had for years experienced thesis kind of 19 00:01:27,319 --> 00:01:33,680 Speaker 1: part of my daily, weekly, monthly life, often in response 20 00:01:33,720 --> 00:01:37,240 Speaker 1: to things that I couldn't even identify or which was 21 00:01:37,319 --> 00:01:42,720 Speaker 1: so ambiguous and non worrisome in hindsight that I felt 22 00:01:42,800 --> 00:01:45,679 Speaker 1: like I didn't even know why these panic attacks were 23 00:01:45,680 --> 00:01:49,560 Speaker 1: occurring in the first place. They were just coming out 24 00:01:49,560 --> 00:01:53,040 Speaker 1: of the bloot. Really in that sense of confusion, and 25 00:01:53,120 --> 00:01:58,960 Speaker 1: more specifically, I think a lack of control felt equally scary. 26 00:01:59,240 --> 00:02:03,120 Speaker 1: And I think this idea or this sensation that I 27 00:02:03,240 --> 00:02:07,520 Speaker 1: couldn't control what my mind or my body was choosing 28 00:02:07,600 --> 00:02:11,720 Speaker 1: to do kind of kept that cycle continuing because I 29 00:02:11,800 --> 00:02:16,680 Speaker 1: began to fear the sensation, and fear the fear of 30 00:02:16,720 --> 00:02:20,480 Speaker 1: a panic attack rather than anything in particular. And the 31 00:02:20,520 --> 00:02:23,799 Speaker 1: more I think I began to actually learn about why 32 00:02:23,840 --> 00:02:27,040 Speaker 1: that was, how that happened, what a panic attack is, 33 00:02:27,680 --> 00:02:30,920 Speaker 1: the more I really felt that sense of control I needed, 34 00:02:31,480 --> 00:02:35,519 Speaker 1: not just a control over the bodily sensations that accompany 35 00:02:35,560 --> 00:02:39,880 Speaker 1: this experience, the racing heartbeat, the shortness of breath, the tingles, 36 00:02:40,320 --> 00:02:45,000 Speaker 1: the mental spiral, but I also just increased this feeling 37 00:02:45,480 --> 00:02:48,799 Speaker 1: of capability. I felt like I had a new found 38 00:02:48,800 --> 00:02:52,960 Speaker 1: ability to cope and to see panic as no more 39 00:02:53,000 --> 00:02:57,960 Speaker 1: than just an emotion, an evolutionary response to my environment, 40 00:02:58,000 --> 00:03:01,120 Speaker 1: an alarm system that was unfortunately broken for me. And 41 00:03:01,160 --> 00:03:04,000 Speaker 1: although it was quite debilitating. For a while, I used 42 00:03:04,040 --> 00:03:07,000 Speaker 1: to get these like really intense week or month long 43 00:03:07,040 --> 00:03:10,160 Speaker 1: periods where I was having them twice a day consistently. 44 00:03:10,760 --> 00:03:13,639 Speaker 1: I do now feel like I'm at this point where 45 00:03:13,680 --> 00:03:18,359 Speaker 1: I understand why that happened, and I learnt from it, 46 00:03:18,400 --> 00:03:21,760 Speaker 1: and I learned the best ways I think of dealing 47 00:03:22,320 --> 00:03:27,000 Speaker 1: with this very weird sensation, with this very unique type 48 00:03:27,000 --> 00:03:29,320 Speaker 1: of fear, and we're going to talk about it today. 49 00:03:29,360 --> 00:03:33,600 Speaker 1: I want to talk you through my best tips for coping, 50 00:03:33,800 --> 00:03:36,640 Speaker 1: tell you about what I've learned, and kind of provide 51 00:03:36,680 --> 00:03:39,480 Speaker 1: you with the ultimate guide to panic attacks. We're going 52 00:03:39,520 --> 00:03:42,880 Speaker 1: to discuss the true causes, some of the misconceptions, the 53 00:03:42,960 --> 00:03:46,360 Speaker 1: distinction between panic and anxiety, and why it is that 54 00:03:46,440 --> 00:03:52,040 Speaker 1: some people, perhaps like you and I, have this weird, misguided, 55 00:03:52,800 --> 00:03:58,800 Speaker 1: malfunctioning alarm system. I always think that psycho education talking 56 00:03:58,920 --> 00:04:02,560 Speaker 1: about the problem is such a valuable tool to begin 57 00:04:02,640 --> 00:04:05,360 Speaker 1: with when it comes to anything, really, because how can 58 00:04:05,360 --> 00:04:08,240 Speaker 1: we feel in control of our panic if we don't 59 00:04:08,240 --> 00:04:11,640 Speaker 1: even know where it's coming from, if we don't even 60 00:04:11,760 --> 00:04:19,040 Speaker 1: understand its emotional, biological, psychological origin. When we understand that psychology, 61 00:04:19,560 --> 00:04:22,800 Speaker 1: we no longer feel like panic attacks are some big 62 00:04:23,279 --> 00:04:25,520 Speaker 1: scary visitor that we can't get rid of. They're just 63 00:04:25,520 --> 00:04:29,160 Speaker 1: something a lot more simple and tame. They are a 64 00:04:29,240 --> 00:04:32,799 Speaker 1: series of bodily and mental reactions that have just gotten 65 00:04:32,839 --> 00:04:36,919 Speaker 1: their wires crossed. It's this combination of sensations that is 66 00:04:37,000 --> 00:04:40,400 Speaker 1: meant to be helpful, but right now it's not. And 67 00:04:40,440 --> 00:04:43,880 Speaker 1: that is all that it is. It is not some 68 00:04:44,440 --> 00:04:47,200 Speaker 1: big physical thing that is going to come in and 69 00:04:47,320 --> 00:04:50,279 Speaker 1: ruin your life. You are not going to pass away, 70 00:04:50,360 --> 00:04:53,560 Speaker 1: you are not going to die, you are not going 71 00:04:53,600 --> 00:04:57,479 Speaker 1: to feel like this forever. You will exhaust yourself. You 72 00:04:57,520 --> 00:05:00,960 Speaker 1: will get through this. So let's talk about it before 73 00:05:01,000 --> 00:05:04,960 Speaker 1: we start. A little persa that the final five six 74 00:05:05,000 --> 00:05:11,200 Speaker 1: minutes of this episode are a short relaxation audio if 75 00:05:11,240 --> 00:05:14,040 Speaker 1: you are having a panic attack right now, So if 76 00:05:14,040 --> 00:05:17,080 Speaker 1: you want to listen to that, please see the timestamp 77 00:05:17,120 --> 00:05:19,640 Speaker 1: in the description. And if you are returning to this 78 00:05:19,760 --> 00:05:23,520 Speaker 1: episode here as you're a reminder to feel free to 79 00:05:23,560 --> 00:05:25,680 Speaker 1: skip ahead if that is what you're here for. But 80 00:05:25,800 --> 00:05:29,839 Speaker 1: let's get started. Learning to deal with overwhelming and intense 81 00:05:29,920 --> 00:05:33,280 Speaker 1: emotions is kind of part of our journey as humans, 82 00:05:33,560 --> 00:05:36,360 Speaker 1: for some more than others. But I also don't think 83 00:05:36,400 --> 00:05:38,840 Speaker 1: that the end goal when we're talking about panic attacks 84 00:05:38,920 --> 00:05:41,440 Speaker 1: or any emotion that is scary. I don't think that 85 00:05:41,520 --> 00:05:46,880 Speaker 1: the end goal should be complete emotional regulation, to never 86 00:05:47,040 --> 00:05:51,880 Speaker 1: feel any negative emotions, constant peace and tranquility, because I 87 00:05:51,880 --> 00:05:55,120 Speaker 1: think that's depriving ourselves of some of the useful things 88 00:05:55,160 --> 00:05:58,839 Speaker 1: that any emotion does for us, some of the useful 89 00:05:58,880 --> 00:06:01,680 Speaker 1: things that panic does for us. I know that that 90 00:06:01,760 --> 00:06:05,200 Speaker 1: sounds a little bit ridiculous. As uncomfortable as panic attacks are, 91 00:06:05,800 --> 00:06:07,800 Speaker 1: I actually think that the worst thing we can do 92 00:06:07,839 --> 00:06:12,800 Speaker 1: for ourselves, either before, during, or after is try and 93 00:06:13,360 --> 00:06:18,320 Speaker 1: ignore it, to avoid or suppress the sensations of anxiety 94 00:06:18,760 --> 00:06:23,680 Speaker 1: and fear by rushing through, by distracting, by pushing them aside, 95 00:06:24,080 --> 00:06:27,040 Speaker 1: because eventually it will make them stronger. I think that 96 00:06:27,200 --> 00:06:31,640 Speaker 1: seems really counterintuitive, especially if you're someone who has a 97 00:06:31,640 --> 00:06:35,440 Speaker 1: panic disorder and you experience these very regularly. It is 98 00:06:35,600 --> 00:06:39,960 Speaker 1: natural to have a lot of fear towards the incidence 99 00:06:40,279 --> 00:06:42,960 Speaker 1: and the prevalence of your panic attacks, right Like, no 100 00:06:43,040 --> 00:06:45,880 Speaker 1: one wants to be in a place where they're feeling 101 00:06:46,480 --> 00:06:51,200 Speaker 1: this uncomfortable, and so naturally we want to push them away. 102 00:06:51,240 --> 00:06:53,960 Speaker 1: We want to run away, We want to put our panic, 103 00:06:54,640 --> 00:06:58,920 Speaker 1: our panic attacks our anxiety in this box and hide 104 00:06:58,960 --> 00:07:01,600 Speaker 1: it and hope to never hear from it again. When 105 00:07:01,680 --> 00:07:05,880 Speaker 1: we rely too heavily though on avoidance, especially when it 106 00:07:05,880 --> 00:07:09,400 Speaker 1: comes to feelings of panic, this only causes us to 107 00:07:09,440 --> 00:07:12,840 Speaker 1: focus on them more intensely. It also gives them more 108 00:07:13,240 --> 00:07:16,800 Speaker 1: power because the act of fearing fear, which is essentially 109 00:07:16,880 --> 00:07:20,840 Speaker 1: what you're doing by avoiding something, increases that fear. Now, 110 00:07:20,880 --> 00:07:24,040 Speaker 1: I know that sounds very convoluted, but when we refuse 111 00:07:24,080 --> 00:07:28,000 Speaker 1: to experience intense emotions like panic, we don't actually learn 112 00:07:28,040 --> 00:07:31,440 Speaker 1: the skills to deal with them in the long run 113 00:07:31,520 --> 00:07:35,160 Speaker 1: because we never have any practice. It also just causes 114 00:07:35,200 --> 00:07:38,080 Speaker 1: them to return. I would say the best way is 115 00:07:38,120 --> 00:07:42,200 Speaker 1: like to return stronger, because every time we avoid thinking 116 00:07:42,360 --> 00:07:45,320 Speaker 1: or feeling about our anxiety, it in many ways kind 117 00:07:45,320 --> 00:07:47,920 Speaker 1: of returns with the vengeance because we never provide it 118 00:07:48,240 --> 00:07:51,840 Speaker 1: with an outlet. And secondly, we never allow ourselves to 119 00:07:51,840 --> 00:07:55,640 Speaker 1: truly acknowledge what might be triggering our fear, whether it's 120 00:07:55,680 --> 00:07:59,280 Speaker 1: internal or external, because we are so scared of looking 121 00:07:59,560 --> 00:08:04,560 Speaker 1: at our directly, we are so scared of examining it. Now, 122 00:08:04,720 --> 00:08:09,160 Speaker 1: what is it that triggers a panic attack? Panic is 123 00:08:09,200 --> 00:08:12,400 Speaker 1: what we call a survival emotion. It is a reaction 124 00:08:13,120 --> 00:08:17,320 Speaker 1: that serves the function of preparing us to fight off 125 00:08:17,480 --> 00:08:22,120 Speaker 1: or escape danger by creating and triggering a fear that 126 00:08:22,280 --> 00:08:26,120 Speaker 1: is so strong that it prevents all rational and logical 127 00:08:26,160 --> 00:08:29,000 Speaker 1: thinking and it causes us to only really focus on 128 00:08:29,080 --> 00:08:32,200 Speaker 1: that one thing in our environment or in our mind 129 00:08:32,800 --> 00:08:36,440 Speaker 1: that we see as dangerous or threatening. So in this way, 130 00:08:36,640 --> 00:08:40,120 Speaker 1: panic is the result of our fight or flight response. 131 00:08:40,760 --> 00:08:46,120 Speaker 1: This response is very evolutionary. It also now includes freeze, 132 00:08:46,160 --> 00:08:50,400 Speaker 1: and it's essentially the automatic urge. We have to address 133 00:08:50,559 --> 00:08:55,520 Speaker 1: danger and ensure our survival by either fighting back against 134 00:08:55,520 --> 00:08:58,960 Speaker 1: this force, whatever it may be, running away, or in 135 00:08:59,000 --> 00:09:03,680 Speaker 1: some cases becoming paralyzed and being unable to really do anything. 136 00:09:04,480 --> 00:09:08,199 Speaker 1: This is triggered by something that we see as dangerous. 137 00:09:08,800 --> 00:09:12,199 Speaker 1: I think most people know this obviously. This automatic response 138 00:09:12,280 --> 00:09:15,319 Speaker 1: is for our survival. It came it has developed for 139 00:09:15,559 --> 00:09:20,200 Speaker 1: many many many generations, and in the past, the purpose 140 00:09:20,240 --> 00:09:23,400 Speaker 1: that it served for our ancestors was that if there 141 00:09:23,480 --> 00:09:26,480 Speaker 1: was a very real physical threat like a big hungry lion, 142 00:09:27,000 --> 00:09:31,080 Speaker 1: or an upcoming flood, or a sinister neighboring tribe approaching 143 00:09:31,120 --> 00:09:34,880 Speaker 1: us with weapons, we needed this panic to basically indicate 144 00:09:34,880 --> 00:09:37,959 Speaker 1: to us to get away or to do something about it. 145 00:09:38,440 --> 00:09:41,839 Speaker 1: Those were the threats that we've faced when this automatic 146 00:09:41,880 --> 00:09:48,200 Speaker 1: function and process first evolved and came about. Nowadays, these 147 00:09:48,240 --> 00:09:51,280 Speaker 1: same triggers are still kind of present. Maybe not a lion, 148 00:09:51,800 --> 00:09:55,319 Speaker 1: I don't know where you're living, though, But more commonly, 149 00:09:56,360 --> 00:10:01,240 Speaker 1: these triggers can be anything that we perceive as dangerous, stressful, 150 00:10:01,400 --> 00:10:05,920 Speaker 1: or acute events, but also a number of internal triggers phobias, 151 00:10:06,400 --> 00:10:11,640 Speaker 1: really bad dark thoughts, certain stimulants like caffeine, ongoing stress, 152 00:10:11,679 --> 00:10:15,640 Speaker 1: many other things. Anything that evokes fear will as a 153 00:10:15,679 --> 00:10:19,080 Speaker 1: result activate our fight or flight response. Because the part 154 00:10:19,160 --> 00:10:23,880 Speaker 1: of us that is activating that response is not very intelligent, 155 00:10:24,280 --> 00:10:29,280 Speaker 1: It is not rational, does not really have critical thinking skills. 156 00:10:29,840 --> 00:10:32,319 Speaker 1: It is just meant to be there, almost like an 157 00:10:32,360 --> 00:10:36,640 Speaker 1: instantaneous alarm system. It is meant to be responding rapidly, 158 00:10:36,760 --> 00:10:40,760 Speaker 1: and when something responds rapidly, as in this system, it 159 00:10:40,800 --> 00:10:44,160 Speaker 1: doesn't have the time to really process what this thing 160 00:10:44,160 --> 00:10:48,720 Speaker 1: that's scaring us really means, whether it actually is truly dangerous. 161 00:10:49,160 --> 00:10:52,320 Speaker 1: So when this automatic response is activated, a particular part 162 00:10:52,360 --> 00:10:56,600 Speaker 1: of our nervous system, known as our sympathetic nervous system, 163 00:10:57,280 --> 00:11:00,160 Speaker 1: goes to work switching on all the bodily functions we 164 00:11:00,200 --> 00:11:03,559 Speaker 1: will need the most for immediate survival, and switching off 165 00:11:03,559 --> 00:11:05,680 Speaker 1: all of those that we don't need. So things like 166 00:11:05,760 --> 00:11:10,080 Speaker 1: our digestive system, our sexual organs as a way to 167 00:11:10,160 --> 00:11:14,360 Speaker 1: divert energy away from one thing, from one part of 168 00:11:14,400 --> 00:11:16,960 Speaker 1: our body and put all of that energy to the 169 00:11:17,000 --> 00:11:19,440 Speaker 1: systems that are going to help us with the threat 170 00:11:19,920 --> 00:11:24,400 Speaker 1: in front of us. It floods us with neuropinephrine, with adrenaline, 171 00:11:24,600 --> 00:11:28,840 Speaker 1: cortisol to get the body ready to fight, flee, or freeze, 172 00:11:29,240 --> 00:11:33,960 Speaker 1: and this subsequently triggers the symptoms that we associate with 173 00:11:34,000 --> 00:11:40,520 Speaker 1: a panic attack, all of those bodily reactions, erasing heart, sweating, dizziness, trembling, 174 00:11:40,559 --> 00:11:43,920 Speaker 1: hot flushes, maybe that tingling in your arm, that tightness 175 00:11:43,920 --> 00:11:47,520 Speaker 1: in your chest, a sense of imminent danger, spiraling thoughts. 176 00:11:48,080 --> 00:11:51,079 Speaker 1: These sensations are caused by our body. They're caused by 177 00:11:51,360 --> 00:11:57,040 Speaker 1: our involuntary response to danger. For example, that tingling sensation 178 00:11:57,160 --> 00:12:00,000 Speaker 1: we were just talking about, that's actually caused by blood 179 00:12:00,120 --> 00:12:03,600 Speaker 1: vessels constricting and increasing blood to the heart so that 180 00:12:03,640 --> 00:12:06,480 Speaker 1: we can run faster, fight harder, But it also leaves 181 00:12:06,559 --> 00:12:09,640 Speaker 1: less blood flow to the rest of the body, causing 182 00:12:09,679 --> 00:12:12,840 Speaker 1: that strange feeling in our limbs. Those hot flushes that 183 00:12:12,880 --> 00:12:16,240 Speaker 1: we often experience, that's just caused by an increase in 184 00:12:16,280 --> 00:12:20,520 Speaker 1: body temperature because of the effect of those crucial stress hormones. 185 00:12:21,320 --> 00:12:24,960 Speaker 1: All of those sensations that we fear, that we associate 186 00:12:25,000 --> 00:12:28,280 Speaker 1: with a panic attack are nothing more than our body 187 00:12:28,800 --> 00:12:31,600 Speaker 1: doing what it evolved to do best, which is to 188 00:12:31,720 --> 00:12:36,120 Speaker 1: help us survive. But sometimes we actually misinterpret those sensations 189 00:12:36,120 --> 00:12:39,440 Speaker 1: and we begin to think it means something more. It 190 00:12:39,480 --> 00:12:42,120 Speaker 1: means something in our body has gone wrong, and that 191 00:12:42,240 --> 00:12:46,240 Speaker 1: just causes our panic and our fear to accelerate. The 192 00:12:46,280 --> 00:12:49,200 Speaker 1: biggest one for me is when my heart starts racing 193 00:12:49,240 --> 00:12:51,320 Speaker 1: and I think for sure I'm going to have a 194 00:12:51,320 --> 00:12:54,199 Speaker 1: heart attack, I'm going to die. I can't slay my 195 00:12:54,240 --> 00:12:57,679 Speaker 1: heart rate down. This big, essential life giving organ is 196 00:12:57,720 --> 00:13:00,840 Speaker 1: going to burst in my chest. And what I know 197 00:13:01,040 --> 00:13:04,120 Speaker 1: now is that that is the beginning of fearing the fear. 198 00:13:04,600 --> 00:13:07,840 Speaker 1: Because I'm fearing the sensations, I'm not actually fearing the 199 00:13:07,880 --> 00:13:11,360 Speaker 1: thing that cause those sensations in the first place. We 200 00:13:11,480 --> 00:13:14,160 Speaker 1: get more worried about that than the actual danger, about 201 00:13:14,160 --> 00:13:18,120 Speaker 1: our perception of danger. If you are someone who has 202 00:13:18,120 --> 00:13:23,079 Speaker 1: a panic disorder, meaning you experience more frequent panic attacks 203 00:13:23,080 --> 00:13:26,240 Speaker 1: of an increased severity. You also begin to fear having 204 00:13:26,280 --> 00:13:29,320 Speaker 1: an attack at the wrong time, maybe during a lecture 205 00:13:29,920 --> 00:13:33,360 Speaker 1: at work, during a date, and this begins to become 206 00:13:33,480 --> 00:13:36,840 Speaker 1: quite debilitating because you kind of have to fight back 207 00:13:36,880 --> 00:13:41,600 Speaker 1: against that very instinctual, natural, normal urge to avoid those 208 00:13:41,600 --> 00:13:46,560 Speaker 1: situations where you're going to feel exposed. You don't want 209 00:13:46,600 --> 00:13:49,080 Speaker 1: to be in a public place or in front of 210 00:13:49,080 --> 00:13:53,200 Speaker 1: other people and having this sense of fear, and that 211 00:13:53,240 --> 00:13:57,640 Speaker 1: can actually lead to anticipatory anxiety, and that is that 212 00:13:57,760 --> 00:14:01,560 Speaker 1: kind of constant panic that you will have a panic attack, 213 00:14:01,920 --> 00:14:04,920 Speaker 1: that you will experience a panic attack when it's inconvenient, 214 00:14:05,520 --> 00:14:09,120 Speaker 1: when you are unprepared. And the thing about panic attacks, 215 00:14:09,200 --> 00:14:13,240 Speaker 1: specifically those caused by a panic disorder or even a phobia, 216 00:14:13,520 --> 00:14:17,320 Speaker 1: is that they are often directed towards things that don't 217 00:14:17,440 --> 00:14:21,200 Speaker 1: pose an immediate threat, that are not going to kill us. 218 00:14:22,040 --> 00:14:27,080 Speaker 1: But that natural and instinctive alarm system has become broken 219 00:14:27,680 --> 00:14:30,520 Speaker 1: so that it starts firing off warning signs and getting 220 00:14:30,520 --> 00:14:34,280 Speaker 1: the body prepared for survival in response to a whole 221 00:14:35,080 --> 00:14:40,840 Speaker 1: array of triggers. Everybody has an internal alarm system that 222 00:14:41,000 --> 00:14:43,960 Speaker 1: warns them of when they are in danger. You need that, 223 00:14:44,240 --> 00:14:49,160 Speaker 1: it's important. But with anxiety or a panic disorder, our 224 00:14:49,200 --> 00:14:52,680 Speaker 1: alarm system has kind of become a bit miscalibrated, a 225 00:14:52,680 --> 00:14:57,800 Speaker 1: bit faulty, way too sensitive, meaning that our threshold for 226 00:14:57,880 --> 00:15:02,440 Speaker 1: what we should panic about is much lower than other people's. 227 00:15:03,160 --> 00:15:06,000 Speaker 1: The analogy I think we talk about a lot is 228 00:15:06,680 --> 00:15:09,520 Speaker 1: having a faulty car alarm. For example, you know, the 229 00:15:09,560 --> 00:15:11,800 Speaker 1: normal car alarm should really only go off when someone 230 00:15:11,880 --> 00:15:14,360 Speaker 1: is like out the side of your window with a 231 00:15:14,360 --> 00:15:17,360 Speaker 1: baseball bat trying to steal your sad's like it should 232 00:15:17,360 --> 00:15:19,720 Speaker 1: be triggered by things that are actually going to, like 233 00:15:19,960 --> 00:15:21,800 Speaker 1: cause the car to break down or be broken into. 234 00:15:22,800 --> 00:15:25,520 Speaker 1: But in the brain of someone with anxiety or a 235 00:15:25,520 --> 00:15:29,480 Speaker 1: panic disorder, that alarm is a lot more sensitive. So 236 00:15:29,600 --> 00:15:32,200 Speaker 1: using that car analogy, it could be triggered by a 237 00:15:32,280 --> 00:15:35,160 Speaker 1: leaf falling on the roof and that is enough to 238 00:15:35,200 --> 00:15:39,200 Speaker 1: set everything off to get everything going. I think knowing 239 00:15:39,480 --> 00:15:42,240 Speaker 1: that that is what causes some people to panic more 240 00:15:42,280 --> 00:15:45,920 Speaker 1: than others was really comforting to me. And there are 241 00:15:45,960 --> 00:15:50,280 Speaker 1: a number of reasons that might cause this lowered threshold 242 00:15:50,360 --> 00:15:55,320 Speaker 1: for emotional and physiological arousal. These include things like a 243 00:15:55,360 --> 00:15:59,240 Speaker 1: family history of panic attacks. We know that genetics and 244 00:15:59,360 --> 00:16:02,840 Speaker 1: DNA plays such a huge role in a lot of 245 00:16:02,880 --> 00:16:06,640 Speaker 1: mental health conditions, but also a past traumatic event that 246 00:16:06,680 --> 00:16:10,600 Speaker 1: has caused you to become hyper vigilant to your surroundings 247 00:16:11,160 --> 00:16:15,360 Speaker 1: and to your own internal state as almost a survival 248 00:16:15,400 --> 00:16:21,120 Speaker 1: skill to avoid that event happening again, to avoid future trauma. 249 00:16:21,920 --> 00:16:26,880 Speaker 1: Another example is really major life changes or shifts that 250 00:16:27,280 --> 00:16:30,480 Speaker 1: are taking so much energy from you already that there 251 00:16:30,480 --> 00:16:35,080 Speaker 1: are very few mental resources leftover to cope with small things. 252 00:16:35,680 --> 00:16:38,400 Speaker 1: That's why we often see someone who has maybe going 253 00:16:38,480 --> 00:16:41,800 Speaker 1: through like a big breakup, they've left their job, they've moved, 254 00:16:42,520 --> 00:16:45,840 Speaker 1: and then suddenly they're having a panic attack about something 255 00:16:45,840 --> 00:16:48,880 Speaker 1: that everyone else would think is super super minor, like 256 00:16:48,960 --> 00:16:51,880 Speaker 1: not being able to find their car keys or some 257 00:16:51,920 --> 00:16:54,400 Speaker 1: small comment that someone has said to them, because they 258 00:16:54,440 --> 00:16:58,360 Speaker 1: don't have the sufficient mental resources to deal with this 259 00:16:58,760 --> 00:17:05,159 Speaker 1: added stress. Remember, in those moments, though, all this alarm 260 00:17:05,240 --> 00:17:08,280 Speaker 1: system is trying to do is help you, not harm you. 261 00:17:08,760 --> 00:17:11,359 Speaker 1: It's just your job in that moment to consciously interpret it, 262 00:17:12,200 --> 00:17:16,520 Speaker 1: whether the system is getting it wrong, and correct that perception. 263 00:17:17,680 --> 00:17:21,320 Speaker 1: The important thing I want to remind you is that 264 00:17:21,840 --> 00:17:26,760 Speaker 1: panic attacks just cannot last forever. It is not physically possible. 265 00:17:27,440 --> 00:17:30,480 Speaker 1: We will reach a point of exhaustion. Right it's taking 266 00:17:30,720 --> 00:17:34,120 Speaker 1: so much out of you. Most therapists or psychologists will 267 00:17:34,119 --> 00:17:36,720 Speaker 1: tell you that a panic attack is probably going to 268 00:17:36,800 --> 00:17:42,040 Speaker 1: peak around ten minutes. It will most likely most certainly 269 00:17:42,080 --> 00:17:46,440 Speaker 1: subside within an hour, and within half an hour most 270 00:17:46,480 --> 00:17:50,520 Speaker 1: of the time. Sometimes, obviously, we can have multiple panic 271 00:17:50,560 --> 00:17:53,879 Speaker 1: attacks in a row, so there'll be a small period 272 00:17:53,880 --> 00:17:57,760 Speaker 1: where you're not panicking. Sometimes we can misinterpret that and 273 00:17:58,680 --> 00:18:00,399 Speaker 1: feel like we've had a panic attack for like a 274 00:18:00,440 --> 00:18:03,520 Speaker 1: whole day. But people will tell you this is not 275 00:18:03,680 --> 00:18:07,880 Speaker 1: one long continuous panic attacks, but when long sorry, continuous 276 00:18:07,880 --> 00:18:12,480 Speaker 1: panic attack, but multiple smaller panic attacks. Panic just takes 277 00:18:12,520 --> 00:18:15,679 Speaker 1: so much out of you. Though we genuinely do not 278 00:18:15,880 --> 00:18:21,000 Speaker 1: have the resources to sustain such a feeling. This system 279 00:18:21,040 --> 00:18:24,159 Speaker 1: that alarms you and sets you off and creates all 280 00:18:24,200 --> 00:18:27,359 Speaker 1: of these changes in your body, it is meant for small, 281 00:18:27,680 --> 00:18:32,399 Speaker 1: concentrated bursts of energy, so over time all that it 282 00:18:32,440 --> 00:18:34,080 Speaker 1: takes so much of your energy that you're going to 283 00:18:34,200 --> 00:18:37,240 Speaker 1: run out. And I actually think that that's really nice 284 00:18:37,240 --> 00:18:40,080 Speaker 1: to know you will get through this. You have to 285 00:18:40,119 --> 00:18:44,800 Speaker 1: reach an exhaustion point or a breaking point. Now, the 286 00:18:44,880 --> 00:18:47,879 Speaker 1: reason you might be experiencing a greater number of repetitive 287 00:18:47,880 --> 00:18:50,399 Speaker 1: panic attacks, it might have to do with something in 288 00:18:50,440 --> 00:18:54,119 Speaker 1: your environment or within your internal state that is causing 289 00:18:54,160 --> 00:18:58,040 Speaker 1: you to feel unsafe. It doesn't necessarily need to be 290 00:18:58,240 --> 00:19:04,200 Speaker 1: some big crazy it's eccentric, you know, very obvious threat 291 00:19:04,200 --> 00:19:08,600 Speaker 1: in your environment. For example, there was a time maybe 292 00:19:08,920 --> 00:19:12,320 Speaker 1: two or three years ago, where my panic attacks were terrible. 293 00:19:12,359 --> 00:19:16,480 Speaker 1: They were awful. They were so so frustrating. They happened 294 00:19:16,520 --> 00:19:21,960 Speaker 1: all the time, without control, and also without seemingly a trigger. 295 00:19:22,440 --> 00:19:24,160 Speaker 1: You know, I would be in bed and I would 296 00:19:24,200 --> 00:19:27,320 Speaker 1: be panicking. What I began to realize was that actually 297 00:19:27,600 --> 00:19:29,320 Speaker 1: the last few months when I looked back at them, 298 00:19:29,320 --> 00:19:32,800 Speaker 1: had been really really rough, really really hard. I don't 299 00:19:32,800 --> 00:19:34,159 Speaker 1: know if I want to go into it. And this 300 00:19:34,280 --> 00:19:36,240 Speaker 1: was in the past, so maybe I will give you 301 00:19:36,280 --> 00:19:38,920 Speaker 1: some datail. Like, there had been a lot of conflict 302 00:19:39,040 --> 00:19:43,280 Speaker 1: going on in my life with friends. I was moving 303 00:19:43,320 --> 00:19:47,320 Speaker 1: to a new city, I was graduating from university, I 304 00:19:47,560 --> 00:19:50,080 Speaker 1: was saying goodbye to people, I was going through a breakup. 305 00:19:50,200 --> 00:19:53,159 Speaker 1: There was I was just slowly being worn down. I 306 00:19:53,200 --> 00:19:55,680 Speaker 1: was taking a lot of my friends' problems on as well, 307 00:19:56,320 --> 00:19:58,920 Speaker 1: And I realized when I started, actually at the tail 308 00:19:59,000 --> 00:20:02,760 Speaker 1: end of this period, that this had been coming up 309 00:20:02,800 --> 00:20:05,399 Speaker 1: for a while, like this had been in the works, 310 00:20:05,480 --> 00:20:09,920 Speaker 1: this had been slowly brewing. But I kept suppressing it 311 00:20:10,000 --> 00:20:13,119 Speaker 1: because I just was like, I don't have time to 312 00:20:13,200 --> 00:20:14,639 Speaker 1: deal with this right now. I don't have time for 313 00:20:14,680 --> 00:20:18,160 Speaker 1: a panic attack. I don't have time. And the longer 314 00:20:18,200 --> 00:20:20,879 Speaker 1: I held back that wave, the stronger it eventually was 315 00:20:20,920 --> 00:20:24,439 Speaker 1: when it bursts through. The thing though about panic and 316 00:20:24,480 --> 00:20:27,959 Speaker 1: fear is that although they definitely are villainized because they 317 00:20:28,000 --> 00:20:31,879 Speaker 1: are uncomfortable, sometimes you actually just have to feel it 318 00:20:31,920 --> 00:20:35,960 Speaker 1: to get through it. Putting it off is going to 319 00:20:36,280 --> 00:20:38,919 Speaker 1: make it worse in the long run. It's almost like 320 00:20:38,920 --> 00:20:41,480 Speaker 1: playing whack a mole, right Like, every time you see 321 00:20:41,720 --> 00:20:44,520 Speaker 1: like the nose of the panic attack popping out, you 322 00:20:44,640 --> 00:20:46,679 Speaker 1: try and hit it down and hit it down. But 323 00:20:46,720 --> 00:20:48,840 Speaker 1: if you just let them pop up, they'll eventually go 324 00:20:48,920 --> 00:20:53,159 Speaker 1: away and you'll exert less energy trying to control everything 325 00:20:53,160 --> 00:20:55,560 Speaker 1: in your environment to ensure that you don't feel fear 326 00:20:55,600 --> 00:21:00,119 Speaker 1: when fear is actually a really natural response. Anxiety and 327 00:21:00,200 --> 00:21:03,800 Speaker 1: panic actually serves a purpose. It might indicate that something 328 00:21:03,840 --> 00:21:07,160 Speaker 1: is wrong and that you're unable to reach a state 329 00:21:07,240 --> 00:21:10,240 Speaker 1: or a balance of homeostasis. It might show you that 330 00:21:10,280 --> 00:21:12,760 Speaker 1: there is an ongoing stressor that you need to deal with. 331 00:21:13,280 --> 00:21:15,360 Speaker 1: And when we see people who don't have that fear 332 00:21:15,359 --> 00:21:19,159 Speaker 1: of response at all, I always think about Alex Hannell, 333 00:21:19,280 --> 00:21:21,880 Speaker 1: the very famous free selling rock climber. He's one of them. 334 00:21:22,520 --> 00:21:25,679 Speaker 1: These individuals obviously have like a smaller Amich Dealer, smaller 335 00:21:25,720 --> 00:21:28,840 Speaker 1: fear center of the brain, and they can't always identify danger. 336 00:21:28,920 --> 00:21:32,840 Speaker 1: They often do risky things. They can't always as well 337 00:21:32,960 --> 00:21:35,679 Speaker 1: identify other people's emotions. It's often the people who are 338 00:21:35,720 --> 00:21:39,199 Speaker 1: most anxious that are also the most empathetic, and in 339 00:21:39,200 --> 00:21:42,240 Speaker 1: some ways, maybe this is a very big claim, but 340 00:21:42,280 --> 00:21:44,360 Speaker 1: also the most intelligent, because they are the ones who 341 00:21:44,400 --> 00:21:47,520 Speaker 1: are sitting there thinking everything through, thinking how everyone else 342 00:21:47,560 --> 00:21:50,199 Speaker 1: is feeling, thinking how everything can go wrong, all of 343 00:21:50,200 --> 00:21:54,720 Speaker 1: that catastrophizing. That's a lot of big brain exercises right there. 344 00:21:55,480 --> 00:21:59,720 Speaker 1: Regardless though of how quote unquote functional panic and anxiety 345 00:22:00,280 --> 00:22:02,399 Speaker 1: might be might be to us as humans from a 346 00:22:02,440 --> 00:22:05,600 Speaker 1: scientific point of view, I'm sure that if you are 347 00:22:05,640 --> 00:22:09,200 Speaker 1: someone who has panic attacks, you have had a few 348 00:22:09,280 --> 00:22:13,320 Speaker 1: moments where you would have given anything to live a 349 00:22:13,440 --> 00:22:18,840 Speaker 1: life without them. They're scary, theility, it's so debilitating, they're inconvenient. 350 00:22:19,520 --> 00:22:22,919 Speaker 1: We don't like feeling disrupted by an emotion that we 351 00:22:23,000 --> 00:22:26,560 Speaker 1: can't control. And I get that, I really really get that, 352 00:22:26,760 --> 00:22:29,440 Speaker 1: and I want to talk about how we can bring 353 00:22:29,480 --> 00:22:33,280 Speaker 1: that fear back into the realm of what is conscious, 354 00:22:33,840 --> 00:22:37,600 Speaker 1: what is actionable, something that we can do something about. 355 00:22:38,200 --> 00:22:41,320 Speaker 1: How can we manage our panic attacks so they don't 356 00:22:41,359 --> 00:22:44,320 Speaker 1: feel like this separate entity that is going to storm 357 00:22:44,400 --> 00:22:46,919 Speaker 1: in and ruin everything for us. I want to provide 358 00:22:46,960 --> 00:22:49,480 Speaker 1: you with some of my tride and tested tips for 359 00:22:49,520 --> 00:22:52,240 Speaker 1: bringing you back down to earth and into your rational 360 00:22:52,280 --> 00:22:55,280 Speaker 1: thinking self during these times. Maybe you are in a 361 00:22:55,280 --> 00:22:57,280 Speaker 1: period of panic right now, in the depths of a 362 00:22:57,280 --> 00:23:00,960 Speaker 1: panic attack. Maybe you can save this for related time. Regardless, 363 00:23:01,200 --> 00:23:03,520 Speaker 1: we're going to talk through five of my best evidence 364 00:23:03,560 --> 00:23:13,439 Speaker 1: based tips for managing panic attacks after this shortbreak. Often 365 00:23:13,480 --> 00:23:16,119 Speaker 1: when we are having a panic attack, our first instinct 366 00:23:16,280 --> 00:23:19,400 Speaker 1: is to fight back, because that is our natural reaction 367 00:23:19,920 --> 00:23:23,800 Speaker 1: to fear is to fight back or to avoid to 368 00:23:23,920 --> 00:23:27,720 Speaker 1: distract ourselves. I always find that I immediately as soon 369 00:23:27,720 --> 00:23:30,520 Speaker 1: as I feel that like wave of panic coming on, 370 00:23:31,480 --> 00:23:35,200 Speaker 1: I immediately feel this weird judtery, urge to move about, 371 00:23:35,520 --> 00:23:38,399 Speaker 1: to get up from where I'm sitting, to move to 372 00:23:38,440 --> 00:23:41,320 Speaker 1: a new space, to run around, escape telling myself to 373 00:23:41,359 --> 00:23:43,840 Speaker 1: stop stop thinking about it, stop thinking about it, stop 374 00:23:43,880 --> 00:23:47,600 Speaker 1: thinking about it. But when you're telling yourself to stop 375 00:23:47,600 --> 00:23:52,199 Speaker 1: thinking about it, to stop thinking about anything, normally, that 376 00:23:52,359 --> 00:23:55,320 Speaker 1: just puts more of a spotlight on that thing because 377 00:23:55,320 --> 00:24:00,640 Speaker 1: it still remains the subject. Right, stop thinking about this. This, 378 00:24:01,160 --> 00:24:05,000 Speaker 1: whether that's anxiety, whatever it is, is still the main 379 00:24:05,040 --> 00:24:08,520 Speaker 1: attraction of that thought. It just makes us a lot 380 00:24:08,560 --> 00:24:11,120 Speaker 1: more aware of the feeling that we are trying to escape, 381 00:24:11,600 --> 00:24:16,720 Speaker 1: and over time, trying to flee our fear, trying to 382 00:24:16,760 --> 00:24:22,119 Speaker 1: fight back against it, trying to escape it becomes really ineffective. 383 00:24:22,920 --> 00:24:26,840 Speaker 1: Panic attacks are a lot like quicksand the more you struggle, 384 00:24:27,480 --> 00:24:31,359 Speaker 1: the further entrenched and in trouble you become. So you 385 00:24:31,440 --> 00:24:34,440 Speaker 1: have to kind of force yourself to do the opposite 386 00:24:34,440 --> 00:24:37,000 Speaker 1: of what your body is telling you to do, to 387 00:24:37,080 --> 00:24:42,000 Speaker 1: do what is highly counterintuitive in these circumstances and relax 388 00:24:42,040 --> 00:24:45,919 Speaker 1: into it. It is just a feeling, it is just 389 00:24:45,960 --> 00:24:50,560 Speaker 1: a sensation. It's just fear, and fear does not have 390 00:24:50,640 --> 00:24:53,640 Speaker 1: a physical form. It is not going to break through 391 00:24:53,680 --> 00:24:56,080 Speaker 1: your door and grab you. It is not going to 392 00:24:56,119 --> 00:24:57,919 Speaker 1: come into your body and shut your heart down and 393 00:24:57,960 --> 00:25:01,080 Speaker 1: rip your limbs off, like it's simply a messenger for 394 00:25:01,160 --> 00:25:03,160 Speaker 1: something that is going wrong or something that you need 395 00:25:03,200 --> 00:25:07,280 Speaker 1: to address in your environment. I always like to give 396 00:25:07,320 --> 00:25:11,440 Speaker 1: my anxiety thirty seconds to do whatever it wants to do. 397 00:25:11,600 --> 00:25:14,760 Speaker 1: When I'm about to have a panic attack, thirty seconds 398 00:25:14,800 --> 00:25:19,560 Speaker 1: to ruin my life, to scream out loud, to cause 399 00:25:19,600 --> 00:25:23,719 Speaker 1: my heart to stop. But when that's done, I'm going 400 00:25:23,760 --> 00:25:27,119 Speaker 1: to move on. I'm giving my anxiety. I'm giving my 401 00:25:27,200 --> 00:25:30,440 Speaker 1: panic attack the reins. I'm giving it full control. I'm 402 00:25:30,480 --> 00:25:32,399 Speaker 1: not trying to hide from it. I'm not trying to 403 00:25:32,440 --> 00:25:34,480 Speaker 1: give it more power than it deserves. I'm saying, you 404 00:25:34,520 --> 00:25:37,359 Speaker 1: can do your worst, you can try your hardest, whatever 405 00:25:37,359 --> 00:25:40,199 Speaker 1: you have, throw it at me. And I often find 406 00:25:40,480 --> 00:25:43,760 Speaker 1: that in those moments, it never lives up to what 407 00:25:43,840 --> 00:25:47,199 Speaker 1: I thought it was going to do. It is like 408 00:25:47,240 --> 00:25:51,199 Speaker 1: a small, little yuppy dog. It has a bark that 409 00:25:51,320 --> 00:25:54,000 Speaker 1: is bigger than its bite because it is just an emotion, 410 00:25:54,160 --> 00:25:58,919 Speaker 1: and emotions cannot hurt you. The other thing I like 411 00:25:59,000 --> 00:26:01,880 Speaker 1: to do is to notice the fear and then visualize 412 00:26:01,920 --> 00:26:08,720 Speaker 1: it moving away visualize the feeling slowly dissolving, whether that's 413 00:26:08,800 --> 00:26:12,240 Speaker 1: being washed away by a tide or the other. One 414 00:26:12,240 --> 00:26:15,640 Speaker 1: I like to think of is I'm holding my anxiety. 415 00:26:15,720 --> 00:26:19,320 Speaker 1: I'm holding this trigger. I'm holding my fear in my hand. 416 00:26:19,359 --> 00:26:22,240 Speaker 1: It's a ball, it's a big baseball, it's a cricket ball. 417 00:26:23,040 --> 00:26:26,040 Speaker 1: And I'm going to throw that ball as far away 418 00:26:26,080 --> 00:26:27,800 Speaker 1: as I can, and then I'm going to walk off, 419 00:26:28,640 --> 00:26:31,560 Speaker 1: and all my fear is left with that object. All 420 00:26:31,560 --> 00:26:35,240 Speaker 1: my fear is no longer mine to hold. It is 421 00:26:35,280 --> 00:26:37,879 Speaker 1: in this tangible thing that is left that's left my body. 422 00:26:38,800 --> 00:26:41,600 Speaker 1: When you notice the feeling and you give it a 423 00:26:41,600 --> 00:26:45,560 Speaker 1: physical form that is not threatening, it's easy to see 424 00:26:45,560 --> 00:26:49,199 Speaker 1: how it's in your control. I also find that focusing 425 00:26:49,240 --> 00:26:53,840 Speaker 1: on those sensations that are very much aligned with a 426 00:26:53,880 --> 00:26:57,280 Speaker 1: panic attack, very indicative of a panic attack, and choosing 427 00:26:57,320 --> 00:27:00,600 Speaker 1: to just address one to begin with, is really helpful 428 00:27:00,640 --> 00:27:04,000 Speaker 1: because it takes it actually lets me focus on one 429 00:27:04,040 --> 00:27:06,440 Speaker 1: thing rather than feeling like there are a million things 430 00:27:06,480 --> 00:27:08,800 Speaker 1: I need to do in order to calm down. When 431 00:27:08,840 --> 00:27:12,480 Speaker 1: I just focus on one, Firstly, once that's under control, 432 00:27:12,520 --> 00:27:16,480 Speaker 1: the others will probably follow. And secondly, it almost distracts 433 00:27:16,520 --> 00:27:19,439 Speaker 1: me from what I'm worrying about because I'm focusing on 434 00:27:19,560 --> 00:27:22,720 Speaker 1: just fixing this one thing. Whether that is you're breathing 435 00:27:22,840 --> 00:27:25,920 Speaker 1: and you need to do a really quick breathing exercise, 436 00:27:27,080 --> 00:27:30,480 Speaker 1: a four in four hold four out, five in five, 437 00:27:30,560 --> 00:27:34,840 Speaker 1: hold five out, whatever it is, whether it is addressing 438 00:27:34,880 --> 00:27:38,719 Speaker 1: that tingling sensation that desired to run that is basically 439 00:27:38,760 --> 00:27:42,679 Speaker 1: just pent up energy coming from those stress hormones and 440 00:27:42,760 --> 00:27:45,919 Speaker 1: from restricted blood flow that is in your body. You 441 00:27:45,960 --> 00:27:49,320 Speaker 1: can find like a somatic and a physical outlet, give 442 00:27:49,400 --> 00:27:52,520 Speaker 1: all of that nervous energy a place to go, whether 443 00:27:52,560 --> 00:27:56,359 Speaker 1: that is going for a run, going boxing, doing twenty 444 00:27:56,400 --> 00:27:59,239 Speaker 1: star jumps right now, ten push ups. I can't do 445 00:27:59,320 --> 00:28:01,359 Speaker 1: ten push ups, but there you go. At least you 446 00:28:01,359 --> 00:28:04,080 Speaker 1: can try it. It just also shows your body that 447 00:28:04,160 --> 00:28:06,879 Speaker 1: like you're like, yeah, okay, you want me to do 448 00:28:06,920 --> 00:28:09,000 Speaker 1: something about this. You're telling me that I'm in danger. 449 00:28:09,040 --> 00:28:11,840 Speaker 1: I'll do something about it. I will move around, I 450 00:28:11,880 --> 00:28:14,600 Speaker 1: would be physical. I will make sure that all of 451 00:28:14,600 --> 00:28:18,040 Speaker 1: those extra hormones and all those stress hormones or neurotransmitters 452 00:28:18,040 --> 00:28:21,000 Speaker 1: that you've got flooding through my body, they are serving 453 00:28:21,000 --> 00:28:23,800 Speaker 1: a purpose. I'm going to do something about this trigger 454 00:28:23,960 --> 00:28:27,320 Speaker 1: and it tricks the brain into calming you down. I 455 00:28:27,400 --> 00:28:30,160 Speaker 1: also like to adopt the five five five rule. There 456 00:28:30,160 --> 00:28:32,960 Speaker 1: are different iterations of this. Sometimes it's the five four 457 00:28:33,040 --> 00:28:36,159 Speaker 1: three to one rule, the four four four rule. But 458 00:28:36,359 --> 00:28:39,000 Speaker 1: I always like to do the breathing acxis of breathing 459 00:28:39,080 --> 00:28:42,960 Speaker 1: for five, hold for five, breathe out for five. Identify 460 00:28:43,040 --> 00:28:45,600 Speaker 1: five things that you can say that are a particular color, 461 00:28:46,400 --> 00:28:49,480 Speaker 1: and five things that you can touch and feel exactly 462 00:28:49,560 --> 00:28:52,560 Speaker 1: how that fabric of that thing, that texture of that 463 00:28:52,640 --> 00:28:57,000 Speaker 1: thing feels on your finger, feels on your body. Focus 464 00:28:57,080 --> 00:29:00,360 Speaker 1: on something that is outside of you rather than the 465 00:29:00,520 --> 00:29:04,520 Speaker 1: chaos and the hurricane of emotions that is within you. 466 00:29:05,480 --> 00:29:08,640 Speaker 1: What this does is move you away from focusing on 467 00:29:08,680 --> 00:29:12,280 Speaker 1: the fear and panic sensation, a feeling that is automatic 468 00:29:12,320 --> 00:29:14,920 Speaker 1: and involuntary, and it gets you to focus on a 469 00:29:14,960 --> 00:29:18,960 Speaker 1: sensation that you can control, something that you can bring 470 00:29:19,040 --> 00:29:22,280 Speaker 1: into your orbit and do something about. It's also why 471 00:29:22,360 --> 00:29:26,600 Speaker 1: things like ice on your wrists or immediately putting something 472 00:29:26,680 --> 00:29:29,440 Speaker 1: sour in your mouth. I always have wart heads with me. 473 00:29:30,280 --> 00:29:33,120 Speaker 1: Is really useful because your brain is like, wait a second, 474 00:29:33,400 --> 00:29:36,360 Speaker 1: what is this weird feeling that is suddenly happening, Like 475 00:29:36,400 --> 00:29:38,320 Speaker 1: we need to focus on that because it's so shocking 476 00:29:38,320 --> 00:29:40,800 Speaker 1: and out of the blue, like that intense cold or 477 00:29:40,800 --> 00:29:44,800 Speaker 1: that intense sour taste. Really like your brain cannot juggle 478 00:29:45,160 --> 00:29:49,640 Speaker 1: too many stimulus or stimuli in the environment, too much 479 00:29:49,640 --> 00:29:51,640 Speaker 1: information at once, or it needs to choose what to 480 00:29:51,680 --> 00:29:53,640 Speaker 1: focus on. It it's going to focus on the thing that 481 00:29:53,720 --> 00:29:56,680 Speaker 1: just feels most immediate, and that might not be your 482 00:29:56,720 --> 00:30:00,640 Speaker 1: panic if there is something else more pressing in your environment, 483 00:30:01,080 --> 00:30:04,360 Speaker 1: like a really intense sensation, that is going to drag 484 00:30:04,400 --> 00:30:09,560 Speaker 1: you away from focusing on your fear. I also find 485 00:30:10,160 --> 00:30:16,160 Speaker 1: that grounding exercises are incredibly useful, particularly ones that allow 486 00:30:16,200 --> 00:30:20,440 Speaker 1: you to feel connected with nature. So going outside, taking 487 00:30:20,480 --> 00:30:22,600 Speaker 1: your shoes off and putting your feet on the dirt, 488 00:30:22,600 --> 00:30:26,800 Speaker 1: putting your feet in the grass, feeling how squishy it feels, 489 00:30:27,240 --> 00:30:30,480 Speaker 1: how kind of dirty it feels, the tingling, the tickling 490 00:30:30,800 --> 00:30:34,960 Speaker 1: sensation of the grass, feeling connected with nature. And we've 491 00:30:34,960 --> 00:30:37,920 Speaker 1: seen study after study that has indicated that this naturally 492 00:30:38,520 --> 00:30:42,080 Speaker 1: calms down our brain. Whether it's because of the wide 493 00:30:42,080 --> 00:30:44,840 Speaker 1: open spaces give us a sense of like a place 494 00:30:44,880 --> 00:30:49,280 Speaker 1: to escape to, whether the fresh air does something to 495 00:30:49,360 --> 00:30:52,920 Speaker 1: bring us back to a state of like homeostasis into 496 00:30:52,960 --> 00:30:57,160 Speaker 1: a feeling a place of calm. One particular study that 497 00:30:57,200 --> 00:31:00,200 Speaker 1: focuses on this says that the reason nature is an 498 00:31:00,240 --> 00:31:03,600 Speaker 1: important tool for integrative health but also for anxiety is 499 00:31:03,640 --> 00:31:08,600 Speaker 1: that grounding and earthing in particular utilizes the electric charge 500 00:31:08,640 --> 00:31:13,640 Speaker 1: from the earth and utilizes our nerve cells on the 501 00:31:13,640 --> 00:31:16,320 Speaker 1: surfaces of our body to bring us into contact with 502 00:31:16,320 --> 00:31:20,479 Speaker 1: the natural material. And this, as a result, stabilizes a 503 00:31:20,520 --> 00:31:24,240 Speaker 1: lot of that stress. It improves blood flow, It generates 504 00:31:24,360 --> 00:31:26,920 Speaker 1: just the greatest sense of calm because we're focusing on 505 00:31:27,400 --> 00:31:30,400 Speaker 1: what these things feel like for us, and it's bringing 506 00:31:30,960 --> 00:31:33,800 Speaker 1: all that blood black back into the nerves that are 507 00:31:33,880 --> 00:31:37,880 Speaker 1: on our extremities, rather than all concentrating on the heart 508 00:31:37,920 --> 00:31:41,120 Speaker 1: and the lungs and the brain that's creating all that panic, 509 00:31:41,200 --> 00:31:45,479 Speaker 1: that hot flush sensation, that tingling. I feel like this 510 00:31:45,560 --> 00:31:47,440 Speaker 1: goes without saying, but if you are someone who is 511 00:31:47,480 --> 00:31:49,760 Speaker 1: having a lot of panic attacks, I don't know what 512 00:31:49,800 --> 00:31:55,479 Speaker 1: you're doing drinking caffeine or drinking alcohol excessively. Maybe that 513 00:31:55,560 --> 00:31:57,640 Speaker 1: is all I need to say. But like caffeine is 514 00:31:57,640 --> 00:32:00,960 Speaker 1: a natural stimulant, and we don't often think about this. 515 00:32:01,120 --> 00:32:05,440 Speaker 1: Alcohol as well has an anxious effect. The morning after. 516 00:32:06,080 --> 00:32:10,160 Speaker 1: Alcohol is a depressant. It does slow everything down. It 517 00:32:10,240 --> 00:32:13,640 Speaker 1: might make you feel calm when you're drinking it, but 518 00:32:13,720 --> 00:32:17,640 Speaker 1: the next morning you're going to experience this huge spike 519 00:32:18,560 --> 00:32:21,240 Speaker 1: in hormones and neurotransmitters that want to bring you back 520 00:32:21,280 --> 00:32:24,520 Speaker 1: to that stable level in the moment when you're drinking. 521 00:32:24,600 --> 00:32:28,160 Speaker 1: It slows everything down, It releases these neurotransmitters and these 522 00:32:28,160 --> 00:32:32,800 Speaker 1: hormones that really bring like almost a sense of calm. Really, 523 00:32:32,840 --> 00:32:36,720 Speaker 1: it's just ethanol being processed by the body. The next morning, 524 00:32:37,120 --> 00:32:39,640 Speaker 1: the next day, your body needs to bring back a 525 00:32:39,680 --> 00:32:42,800 Speaker 1: sense of alertness. But because the sense of calm has 526 00:32:42,840 --> 00:32:45,480 Speaker 1: been so intense, it kind of swings too far in 527 00:32:45,480 --> 00:32:51,240 Speaker 1: the opposite direction, creating anxiety, contributing to panic attacks. Now, 528 00:32:51,600 --> 00:32:54,200 Speaker 1: not everything is going to be entirely effective for you 529 00:32:54,240 --> 00:32:57,959 Speaker 1: in managing this. Don't keep forcing habits or practices on 530 00:32:58,000 --> 00:33:01,640 Speaker 1: yourself that don't work, because you're just going to feel 531 00:33:01,640 --> 00:33:06,160 Speaker 1: more frustrated and less in control because you're trying and 532 00:33:06,240 --> 00:33:10,840 Speaker 1: not succeeding. I have a checklist in my phone of 533 00:33:10,880 --> 00:33:13,800 Speaker 1: everything that I know works for me, and there are about, 534 00:33:14,920 --> 00:33:18,320 Speaker 1: I think at this stage, over thirty things that I 535 00:33:18,360 --> 00:33:20,280 Speaker 1: know I can do that are going to calm me down. 536 00:33:20,760 --> 00:33:22,640 Speaker 1: So if the first one doesn't work, all the second 537 00:33:22,640 --> 00:33:24,720 Speaker 1: one probably will. And if that one doesn't work, I've 538 00:33:24,720 --> 00:33:27,160 Speaker 1: got the third fifth, all the way to thirty of 539 00:33:27,280 --> 00:33:30,920 Speaker 1: options for me. And even the understanding and even like 540 00:33:31,000 --> 00:33:33,760 Speaker 1: the fact that I know I have that list makes 541 00:33:33,840 --> 00:33:35,880 Speaker 1: me feel so much better because I know that I 542 00:33:35,920 --> 00:33:39,160 Speaker 1: have resources and options available that I'm not going to 543 00:33:39,200 --> 00:33:42,560 Speaker 1: be stuck in that panicked moment because I've done that before. 544 00:33:43,240 --> 00:33:46,120 Speaker 1: The biggest ones for me are meditations. I love going 545 00:33:46,120 --> 00:33:49,960 Speaker 1: through my photo albums as a distraction, cleaning out all 546 00:33:50,040 --> 00:33:53,480 Speaker 1: my photos, and I have my affirmations, my little reminders 547 00:33:53,520 --> 00:33:57,400 Speaker 1: that I have survived this before, I will survive this now. 548 00:33:58,120 --> 00:34:01,120 Speaker 1: I am safe. I'm going to hell the good thoughts, 549 00:34:01,680 --> 00:34:04,280 Speaker 1: exhale the bad ones, and I'm just gonna sit with 550 00:34:04,280 --> 00:34:07,360 Speaker 1: that feeling for a little bit and give it, give 551 00:34:07,360 --> 00:34:09,759 Speaker 1: it a chance to hurt me, And after a while 552 00:34:09,800 --> 00:34:14,080 Speaker 1: I realized that it won't. It won't hurt me. The 553 00:34:14,160 --> 00:34:17,319 Speaker 1: final thing that really helps me, that I return to 554 00:34:17,560 --> 00:34:21,080 Speaker 1: again and again in my own life are these short 555 00:34:21,160 --> 00:34:25,200 Speaker 1: five minute visualization exercises that I can put on listen 556 00:34:25,239 --> 00:34:27,719 Speaker 1: to and I find it really calms me down. I 557 00:34:27,719 --> 00:34:30,200 Speaker 1: even imagine them when I don't have immediate access to 558 00:34:30,239 --> 00:34:33,319 Speaker 1: that audio, like on a plane or somewhere without Wi 559 00:34:33,360 --> 00:34:37,160 Speaker 1: Fi or an internet. So I want you to pause 560 00:34:37,200 --> 00:34:39,919 Speaker 1: with me for a second, and we're gonna go through 561 00:34:39,920 --> 00:34:49,080 Speaker 1: one together right now. I know that right now it 562 00:34:49,120 --> 00:34:53,800 Speaker 1: feels like your panic is taking over. That's okay. Remember 563 00:34:54,160 --> 00:34:58,080 Speaker 1: it is just a feeling, no different to feeling joyful 564 00:34:58,560 --> 00:35:04,600 Speaker 1: or frustrated, or happy or angry. These emotions exist only 565 00:35:04,640 --> 00:35:08,279 Speaker 1: within you, and your panic is not going to hurt you. 566 00:35:09,000 --> 00:35:12,520 Speaker 1: It is not physical. It has come from you, and 567 00:35:12,560 --> 00:35:16,759 Speaker 1: therefore you can control it. I am here with you 568 00:35:16,840 --> 00:35:20,040 Speaker 1: now in this moment, and you and I like partners. 569 00:35:20,600 --> 00:35:22,560 Speaker 1: I'm going to watch out for you whilst you take 570 00:35:22,640 --> 00:35:27,560 Speaker 1: some time to realign all of your senses, make sense 571 00:35:27,600 --> 00:35:30,759 Speaker 1: of this feeling, and in only a few minutes you're 572 00:35:30,760 --> 00:35:33,960 Speaker 1: going to be able to return to whatever it is 573 00:35:34,080 --> 00:35:37,880 Speaker 1: you're just doing. Don't worry about what's going on around you. 574 00:35:38,440 --> 00:35:41,400 Speaker 1: I can do that for you. All I need you 575 00:35:41,480 --> 00:35:45,239 Speaker 1: to focus on right now is your body and what 576 00:35:45,280 --> 00:35:48,760 Speaker 1: you're feeling. I want you to focus on your breathing 577 00:35:48,840 --> 00:35:52,360 Speaker 1: with me. We're going to breathe in for five seconds. 578 00:35:52,400 --> 00:36:02,600 Speaker 1: Now five four three two one. Now hold for five 579 00:36:03,480 --> 00:36:11,920 Speaker 1: four three two one and breathe out for five seconds. 580 00:36:13,040 --> 00:36:16,080 Speaker 1: Good job. I knew that wouldn't be too hard. I 581 00:36:16,120 --> 00:36:19,200 Speaker 1: want you to pause for a second and repeat that 582 00:36:19,320 --> 00:36:23,759 Speaker 1: three more times. I'm sure you're feeling better now. I 583 00:36:23,760 --> 00:36:27,600 Speaker 1: can see that. Good job. I'm proud of you. Now, 584 00:36:27,640 --> 00:36:29,480 Speaker 1: I want you to focus on your heartbeat for a 585 00:36:29,480 --> 00:36:33,279 Speaker 1: few seconds and you take a few more deep breaths. 586 00:36:34,160 --> 00:36:38,920 Speaker 1: Just notice how it begins to slow down. You're doing 587 00:36:38,960 --> 00:36:43,759 Speaker 1: that because you're in control. Your anxiety doesn't have as 588 00:36:43,840 --> 00:36:46,520 Speaker 1: much control as it would like. You are the one 589 00:36:46,560 --> 00:36:50,400 Speaker 1: in charge. You're a bit like a scientist in this moment. 590 00:36:51,080 --> 00:36:53,440 Speaker 1: I want you to think of this panic you're feeling 591 00:36:54,040 --> 00:36:58,520 Speaker 1: as an interesting specimen you want to understand better. It's 592 00:36:58,520 --> 00:37:02,120 Speaker 1: sitting right in front of you behind a nice reinforced 593 00:37:02,120 --> 00:37:06,279 Speaker 1: pane of glass. It can't hurt you, it can't touch you, 594 00:37:07,160 --> 00:37:11,520 Speaker 1: but you can observe it and notice what it's responding to. 595 00:37:12,400 --> 00:37:15,520 Speaker 1: As you relax, it will too. And if you can't, 596 00:37:16,239 --> 00:37:18,600 Speaker 1: that is okay. You can always walk out of the 597 00:37:18,680 --> 00:37:22,439 Speaker 1: room and leave your anxiety behind. It is not going 598 00:37:22,480 --> 00:37:26,400 Speaker 1: to escape, it's not going to hurt you because you 599 00:37:26,440 --> 00:37:30,160 Speaker 1: are in control. You have the key and you alone. 600 00:37:31,160 --> 00:37:34,279 Speaker 1: To test this. I want you to give your anxiety 601 00:37:34,920 --> 00:37:40,320 Speaker 1: thirty seconds to break free, thirty seconds to try and escape, 602 00:37:40,960 --> 00:37:45,200 Speaker 1: to take over, to do its worst. You're being really 603 00:37:45,280 --> 00:37:48,040 Speaker 1: generous with your anxiety. You don't have to do this 604 00:37:48,160 --> 00:37:51,960 Speaker 1: for it, but you are deciding to be kind today. 605 00:37:52,040 --> 00:37:57,000 Speaker 1: You're going to look at your anxiety right now and say, Okay, 606 00:37:57,160 --> 00:38:00,279 Speaker 1: it's your turn. Do whatever you would like, just draw 607 00:38:00,320 --> 00:38:04,560 Speaker 1: the room, jump around, whatever you want to do. But 608 00:38:04,680 --> 00:38:08,719 Speaker 1: after thirty seconds, you have had your chance, and now 609 00:38:08,760 --> 00:38:14,240 Speaker 1: it's my turn. So let's count down together, okay. Thirty 610 00:38:15,200 --> 00:38:23,600 Speaker 1: twenty nine, twenty eight, twenty seven, twenty six, twenty five, 611 00:38:24,800 --> 00:38:28,920 Speaker 1: twenty four. You might feel like your anxiety is fighting 612 00:38:29,440 --> 00:38:32,080 Speaker 1: very hard right now to get out of that room, 613 00:38:32,719 --> 00:38:35,560 Speaker 1: but it's still trapped behind that glass while you're sitting 614 00:38:35,600 --> 00:38:41,120 Speaker 1: calmly in that nice, comfortable chair, watching each of its moves, 615 00:38:41,400 --> 00:38:48,839 Speaker 1: not needing to react. Twenty three, twenty two, twenty one, 616 00:38:49,360 --> 00:38:57,560 Speaker 1: twenty nineteen eighteen. Your anxiety is getting tired now. You 617 00:38:57,600 --> 00:39:00,960 Speaker 1: can see it losing its steam, knows it's not going 618 00:39:00,960 --> 00:39:06,880 Speaker 1: to win this time or the next. It's slowly losing 619 00:39:07,000 --> 00:39:24,000 Speaker 1: its energy seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven ten. 620 00:39:25,160 --> 00:39:29,400 Speaker 1: Your anxiety has run out of energy. It's not screaming 621 00:39:29,880 --> 00:39:35,000 Speaker 1: or yelling anymore. It is slowing down. Its eyes are 622 00:39:35,040 --> 00:39:48,240 Speaker 1: closing nine eight seven six five. There's your anxiety sitting 623 00:39:48,239 --> 00:39:59,520 Speaker 1: calmly in the corner. Four three two one. Now it's 624 00:39:59,560 --> 00:40:04,560 Speaker 1: your time. Focus on your breath again for me. Breathe 625 00:40:04,560 --> 00:40:13,040 Speaker 1: in again for five four three two one. Now we're 626 00:40:13,080 --> 00:40:18,400 Speaker 1: going to hold and finally breathe out with me five 627 00:40:19,440 --> 00:40:25,880 Speaker 1: four three two one. If you need to, you can 628 00:40:25,920 --> 00:40:29,080 Speaker 1: do that a few more times. It's always going to 629 00:40:29,120 --> 00:40:32,360 Speaker 1: be up to you. As you continue to breathe deeply. 630 00:40:33,160 --> 00:40:36,480 Speaker 1: I want to remind you that you are safe and 631 00:40:36,560 --> 00:40:41,160 Speaker 1: supported in this moment. Panic attacks can be overwhelming, but 632 00:40:41,320 --> 00:40:46,120 Speaker 1: you have the strength within you to overcome them, like 633 00:40:46,200 --> 00:40:50,560 Speaker 1: you just did. Remember to be gentle with yourself and 634 00:40:50,640 --> 00:40:55,800 Speaker 1: to acknowledge those feelings. You are so capable and brave 635 00:40:56,680 --> 00:41:00,560 Speaker 1: and strong, and I am so proud of you. I 636 00:41:00,600 --> 00:41:03,120 Speaker 1: want you to talk to your panic. Now, talk to 637 00:41:03,120 --> 00:41:07,680 Speaker 1: your anxiety. You can see really that it's just this 638 00:41:07,800 --> 00:41:11,120 Speaker 1: weak little creature sitting in the corner of the room. 639 00:41:11,920 --> 00:41:14,960 Speaker 1: You feel slightly sorry for it, and you're going to 640 00:41:15,000 --> 00:41:19,279 Speaker 1: speak to it with compassion. I know you're scared, anxiety, 641 00:41:19,640 --> 00:41:22,520 Speaker 1: and that's okay. I'm going to be gentle with you. 642 00:41:23,520 --> 00:41:27,719 Speaker 1: You can be at peace here. Nothing is wrong. We 643 00:41:27,800 --> 00:41:33,319 Speaker 1: are alive, we are breathing, we are loved, and you 644 00:41:33,880 --> 00:41:37,440 Speaker 1: are welcome here. I know that you have been misunderstood 645 00:41:37,440 --> 00:41:40,080 Speaker 1: in the past. I know I've been scared of you, 646 00:41:40,960 --> 00:41:44,799 Speaker 1: but it can see that under that scary exterior, you 647 00:41:44,880 --> 00:41:48,440 Speaker 1: are just an emotion trying to be seen. I see you, 648 00:41:49,480 --> 00:41:52,480 Speaker 1: I acknowledge you. You can stay here for a while, 649 00:41:52,640 --> 00:41:55,719 Speaker 1: but in exchange, you don't get to be in control. 650 00:41:56,880 --> 00:42:01,440 Speaker 1: I'm in control, So feel free to get comfort, to rest, 651 00:42:02,160 --> 00:42:05,120 Speaker 1: let me know. If you need anything, we can talk again, 652 00:42:05,760 --> 00:42:09,279 Speaker 1: but for now, I'm going to leave this room and 653 00:42:09,320 --> 00:42:13,000 Speaker 1: get on with my day. I'm going to leave in 654 00:42:13,080 --> 00:42:21,759 Speaker 1: three two one. Goodbye, anxiety. Are you feeling better? I 655 00:42:21,800 --> 00:42:24,759 Speaker 1: really hope so, And if not, please feel free to 656 00:42:24,840 --> 00:42:28,440 Speaker 1: listen again. When we visualize our anxiety is something that 657 00:42:28,560 --> 00:42:31,719 Speaker 1: is harmless, something that we can see, we can hold, 658 00:42:31,760 --> 00:42:34,360 Speaker 1: that we can approach. We release a lot of that 659 00:42:34,400 --> 00:42:38,480 Speaker 1: additional additional fear we have around what it can do. 660 00:42:38,560 --> 00:42:40,480 Speaker 1: To us the harm it can cause, because at the 661 00:42:40,560 --> 00:42:43,080 Speaker 1: end of the day, something that we forget is that 662 00:42:43,160 --> 00:42:46,040 Speaker 1: it is just another emotion, and you are the house, 663 00:42:46,440 --> 00:42:49,840 Speaker 1: the home of all of these emotions. They are you. 664 00:42:49,840 --> 00:42:52,600 Speaker 1: You have the final say. I really hope that this 665 00:42:52,719 --> 00:42:56,319 Speaker 1: episode helped you, just giving you more information about what 666 00:42:56,400 --> 00:42:59,600 Speaker 1: panic attacks actually are, guiding you through what to do 667 00:42:59,600 --> 00:43:03,440 Speaker 1: about some of my tactics, and my tips, providing you 668 00:43:03,480 --> 00:43:06,359 Speaker 1: with that psycho education. I hope you're just feeling better. 669 00:43:06,400 --> 00:43:07,960 Speaker 1: I hope that if you need to return to this 670 00:43:08,040 --> 00:43:10,879 Speaker 1: episode that you do, it will always be here. Feel 671 00:43:10,920 --> 00:43:13,759 Speaker 1: free to come back. I will still be here eternally 672 00:43:14,000 --> 00:43:18,000 Speaker 1: in this little voice in this little episode clip. But 673 00:43:18,440 --> 00:43:20,520 Speaker 1: if there is someone you know who might need to 674 00:43:20,520 --> 00:43:23,000 Speaker 1: hear this, please feel free to share it with them. 675 00:43:23,400 --> 00:43:26,359 Speaker 1: As always, if you enjoyed this episode, please feel free 676 00:43:26,360 --> 00:43:29,680 Speaker 1: to leave a five star review wherever you're listening right now. 677 00:43:30,239 --> 00:43:32,520 Speaker 1: If you liked this episode, I know it's a bit 678 00:43:32,560 --> 00:43:35,719 Speaker 1: different to what I usually do, Please let me know 679 00:43:36,000 --> 00:43:37,759 Speaker 1: if it was of any help. If you would like 680 00:43:37,800 --> 00:43:40,840 Speaker 1: me to do more episodes like this, you can DM 681 00:43:40,840 --> 00:43:43,879 Speaker 1: me over on Instagram at that psychology podcast. I would 682 00:43:43,880 --> 00:43:46,440 Speaker 1: love to hear from you. I'm sending you love, I'm 683 00:43:46,480 --> 00:43:49,560 Speaker 1: sending you strength, I'm proud of you. Good job you 684 00:43:49,640 --> 00:43:52,560 Speaker 1: got through it, and we will be back next week 685 00:43:52,760 --> 00:43:54,359 Speaker 1: with another episode.