1 00:00:00,560 --> 00:00:02,520 Speaker 1: You know what happened to me this morning? What I 2 00:00:02,520 --> 00:00:04,400 Speaker 1: looked at my calendar. This is what I do at 3 00:00:04,440 --> 00:00:06,720 Speaker 1: the beginning of each day. I wake up, look at 4 00:00:06,760 --> 00:00:09,039 Speaker 1: my calendar and make sure, like I know when all 5 00:00:09,039 --> 00:00:12,039 Speaker 1: of my Zoom meetings are. And I didn't see anything 6 00:00:12,119 --> 00:00:14,080 Speaker 1: until ten thirty. It was something I had with you, 7 00:00:14,160 --> 00:00:16,120 Speaker 1: So I was like, Okay, I get to see my friend. 8 00:00:16,320 --> 00:00:18,840 Speaker 1: So I'm just walking around the house in my pjs 9 00:00:18,960 --> 00:00:21,799 Speaker 1: and then I get an email from somebody saying, here's 10 00:00:21,840 --> 00:00:25,840 Speaker 1: the Zoom link, see you soon, and I panicked. I 11 00:00:25,960 --> 00:00:28,120 Speaker 1: was like, what is this for? What am I doing? 12 00:00:28,360 --> 00:00:30,480 Speaker 1: What's going on? This has to be wrong. So I'm 13 00:00:30,520 --> 00:00:32,280 Speaker 1: looking up every calendar I had. I look at the 14 00:00:32,280 --> 00:00:34,320 Speaker 1: calendar that I write down in the calendar on my phone, 15 00:00:34,360 --> 00:00:36,280 Speaker 1: the calendar on my computer. I'm just trying to figure 16 00:00:36,280 --> 00:00:38,720 Speaker 1: out what's going on. And then I finally figured it out. 17 00:00:38,800 --> 00:00:42,640 Speaker 1: I had forgotten that I had a meeting, and I, well, 18 00:00:42,680 --> 00:00:44,519 Speaker 1: did you have time to prepare for it? No, there 19 00:00:44,560 --> 00:00:46,760 Speaker 1: was no time. There was no time at all. I 20 00:00:46,800 --> 00:00:50,800 Speaker 1: only had time to run upstairs, throw a turtleneck on 21 00:00:51,240 --> 00:00:54,400 Speaker 1: over my pajamas and get in front of the camera. 22 00:00:54,600 --> 00:00:57,160 Speaker 1: And they were like good morning TZ and I was like, 23 00:00:57,200 --> 00:00:59,360 Speaker 1: good morning, Hoddy, It's so great to see you. I 24 00:00:59,400 --> 00:01:01,760 Speaker 1: didn't even know what I was supposed to be doing. 25 00:01:01,880 --> 00:01:03,480 Speaker 1: I was like, I'm just gonna have to wing this. 26 00:01:03,520 --> 00:01:04,680 Speaker 1: Do you know how stressful that is? 27 00:01:05,200 --> 00:01:07,880 Speaker 2: Listen, that's stressful for anybody, but I know it's stressful 28 00:01:07,880 --> 00:01:10,920 Speaker 2: for my friend because you like to plan. The only 29 00:01:11,080 --> 00:01:12,479 Speaker 2: good part of that story is that you were able 30 00:01:12,520 --> 00:01:14,640 Speaker 2: to throw on a turtleneck right. Yes, we love turtlenecks. 31 00:01:14,640 --> 00:01:17,720 Speaker 1: I have an emergency turtleneck that is right next to 32 00:01:17,760 --> 00:01:18,520 Speaker 1: my bed, just in. 33 00:01:18,480 --> 00:01:24,479 Speaker 2: Case you just turned writing to Steve Jobs. Man, I 34 00:01:24,520 --> 00:01:26,640 Speaker 2: know you were stressed out. That would be tough evil 35 00:01:26,680 --> 00:01:28,759 Speaker 2: for me. You know, I'm okay with being last minute, but. 36 00:01:28,880 --> 00:01:29,959 Speaker 1: I don't know how you do it. 37 00:01:30,040 --> 00:01:32,319 Speaker 2: You don't know what's going on. You just clicking into 38 00:01:32,360 --> 00:01:33,680 Speaker 2: the zoom. You don't know what you're gonna get. 39 00:01:33,680 --> 00:01:35,520 Speaker 1: I don't know who's going to be there. I didn't 40 00:01:35,560 --> 00:01:38,000 Speaker 1: know what they're about to ask me. I just knew 41 00:01:38,000 --> 00:01:39,680 Speaker 1: that I had to be there and that I had 42 00:01:39,720 --> 00:01:40,880 Speaker 1: two minutes to get there. 43 00:01:40,920 --> 00:01:42,120 Speaker 2: And I would have had to say I'm sorry, I 44 00:01:42,120 --> 00:01:43,200 Speaker 2: thought this was spam. 45 00:01:45,360 --> 00:01:46,120 Speaker 1: Link only. 46 00:01:47,400 --> 00:01:49,120 Speaker 2: I thought you were hacked. I saw your link, but 47 00:01:49,160 --> 00:02:07,120 Speaker 2: I also saw an email from you about gift cards. 48 00:02:11,200 --> 00:02:15,040 Speaker 1: Welcome to Doe Labs, a weekly podcast that mixes hardcore science, 49 00:02:15,160 --> 00:02:17,520 Speaker 1: pop culture, and a healthy dose of friendship. You know, 50 00:02:17,560 --> 00:02:19,920 Speaker 1: we're basically at the holidays, and for a lot of 51 00:02:19,919 --> 00:02:23,040 Speaker 1: people that means a lot of anxiety. Yes, whether you're 52 00:02:23,160 --> 00:02:25,960 Speaker 1: cooking for a big group of folks or reconnecting with 53 00:02:26,000 --> 00:02:28,880 Speaker 1: your family members after a very long time, the holidays 54 00:02:29,080 --> 00:02:32,240 Speaker 1: just have a way of feeling so challenging, and they 55 00:02:32,240 --> 00:02:34,359 Speaker 1: can really be filled with all kinds of anxieties from 56 00:02:34,400 --> 00:02:36,400 Speaker 1: day to day. I always think about you when the 57 00:02:36,400 --> 00:02:42,079 Speaker 1: holiday season comes around, because you are the hostess with emostess, 58 00:02:42,320 --> 00:02:45,840 Speaker 1: and I always felt like it's rare that Zakida is 59 00:02:45,880 --> 00:02:48,320 Speaker 1: not going to be cooking something, even if it's something 60 00:02:48,360 --> 00:02:50,600 Speaker 1: small like Okay, we're not doing a whole turkey. I'm 61 00:02:50,600 --> 00:02:53,280 Speaker 1: just gonna do like a turkey breast for me and 62 00:02:53,320 --> 00:02:56,800 Speaker 1: a couple of people. But it's always to me a 63 00:02:56,960 --> 00:03:00,480 Speaker 1: lot of stuff, So I know I'm over here feeling 64 00:03:00,480 --> 00:03:03,600 Speaker 1: anxious for you. For you, it's probably not always a 65 00:03:03,639 --> 00:03:10,680 Speaker 1: lot of fun. So one man's anxiety is another men's party. 66 00:03:13,080 --> 00:03:16,680 Speaker 1: So this week we're talking all about anxiety, and specifically, 67 00:03:16,680 --> 00:03:18,880 Speaker 1: we really wanted to know more about whether or not 68 00:03:19,000 --> 00:03:22,840 Speaker 1: we can actually take our everyday anxiety and spin it 69 00:03:22,880 --> 00:03:24,320 Speaker 1: into something that can help us. 70 00:03:29,360 --> 00:03:30,480 Speaker 2: Let's get into the recitation. 71 00:03:30,840 --> 00:03:36,040 Speaker 1: What do we know? Well, I think that anxiety is 72 00:03:36,080 --> 00:03:39,040 Speaker 1: something that a lot of people deal with, Like, some 73 00:03:39,080 --> 00:03:41,240 Speaker 1: people don't like to use the term anxiety, but I 74 00:03:41,240 --> 00:03:46,400 Speaker 1: think everybody at some point in their lives have felt anxious. Yes, 75 00:03:46,560 --> 00:03:48,920 Speaker 1: it also feels like it's being talked about way more 76 00:03:49,000 --> 00:03:51,000 Speaker 1: than it used to be. I feel like I see 77 00:03:51,040 --> 00:03:54,160 Speaker 1: it everywhere, people talking about it, social media sharing about 78 00:03:54,200 --> 00:03:57,200 Speaker 1: anxiety and tips and tools and tricks. So I do 79 00:03:57,360 --> 00:03:59,720 Speaker 1: like the openness around anxiety. Yeah, there have been a 80 00:03:59,720 --> 00:04:02,560 Speaker 1: lot of people who have said I struggle with anxiety. 81 00:04:02,640 --> 00:04:04,400 Speaker 1: These are the things that you know, I don't like. 82 00:04:04,480 --> 00:04:07,360 Speaker 1: Do people that you would, I guess assume like the 83 00:04:07,400 --> 00:04:10,800 Speaker 1: type of industry there in, whether they're actors or influencers 84 00:04:11,040 --> 00:04:14,000 Speaker 1: or YouTubers, and you're just really surprised that this is 85 00:04:14,040 --> 00:04:16,000 Speaker 1: something that they deal with. But it also, you know, 86 00:04:16,279 --> 00:04:19,159 Speaker 1: makes a lot of people feel seen because it's like, Okay, 87 00:04:19,160 --> 00:04:22,279 Speaker 1: it's not just me, it's also these other people that stereotypically, 88 00:04:22,320 --> 00:04:24,640 Speaker 1: I guess people would think wouldn't deal with anxiety. I 89 00:04:24,640 --> 00:04:28,599 Speaker 1: think another thing that we know is that anxiety is 90 00:04:28,640 --> 00:04:30,800 Speaker 1: not binary, like you're anxious or you're not. There's a 91 00:04:30,880 --> 00:04:34,320 Speaker 1: spectrum of anxieties that you can feel, and how it 92 00:04:34,440 --> 00:04:36,719 Speaker 1: manifest is different from person to person. 93 00:04:36,920 --> 00:04:39,560 Speaker 2: And I think we also know that manifestation does have 94 00:04:39,600 --> 00:04:42,720 Speaker 2: some biological underpinnings. I don't know what they are, but 95 00:04:42,800 --> 00:04:45,279 Speaker 2: I do know that there is something that can happen 96 00:04:45,320 --> 00:04:47,640 Speaker 2: to your body after a lot of anxiety over and 97 00:04:47,680 --> 00:04:48,560 Speaker 2: over and over again. 98 00:04:48,600 --> 00:04:52,560 Speaker 1: That's a really good point. So what do we want 99 00:04:52,560 --> 00:04:52,760 Speaker 1: to know? 100 00:04:53,080 --> 00:04:54,599 Speaker 2: Has anxiety always been around? 101 00:04:54,880 --> 00:04:54,960 Speaker 3: Like? 102 00:04:55,160 --> 00:04:57,200 Speaker 1: Is it new? You think the cavemen were anxious? 103 00:04:58,520 --> 00:05:00,640 Speaker 2: I mean, I don't know, but it seems like there 104 00:05:00,680 --> 00:05:03,480 Speaker 2: was plenty to be uncertain about during those times. 105 00:05:03,640 --> 00:05:06,159 Speaker 1: Yeah. I just think about Fred Flinstone and I'm like, yeah, 106 00:05:06,200 --> 00:05:09,760 Speaker 1: he was definitely had an anxiety problem. Another thing I 107 00:05:09,800 --> 00:05:12,880 Speaker 1: want to know is what parts of our anxiety are healthy? 108 00:05:13,080 --> 00:05:15,520 Speaker 1: Is there a such thing as healthy anxiety? Is there 109 00:05:15,560 --> 00:05:19,000 Speaker 1: like little bits of like anxiousness that might help us? 110 00:05:19,160 --> 00:05:20,559 Speaker 1: Or is it just all bad? 111 00:05:20,880 --> 00:05:23,200 Speaker 2: Yeah that's a really good point. And then if it 112 00:05:23,279 --> 00:05:26,560 Speaker 2: is all bad, what can we do? Yes, help throw 113 00:05:26,600 --> 00:05:29,520 Speaker 2: me a life jacket, a rope something. How do I 114 00:05:29,640 --> 00:05:34,360 Speaker 2: exit this program? That's what I want to do. Let's 115 00:05:34,480 --> 00:05:42,000 Speaker 2: jump into the dissection. Our guest for today's lab is 116 00:05:42,040 --> 00:05:43,479 Speaker 2: doctor Wendy Suzuki. 117 00:05:43,640 --> 00:05:43,839 Speaker 1: Hi. 118 00:05:44,080 --> 00:05:47,760 Speaker 3: I'm doctor Wendy Suzuki. I am a professor of neuroscience 119 00:05:47,760 --> 00:05:51,120 Speaker 3: and psychology. I've been at New York University for twenty 120 00:05:51,200 --> 00:05:54,719 Speaker 3: three years. So I am an author, a teacher, and 121 00:05:54,920 --> 00:05:55,760 Speaker 3: a neuroscientist. 122 00:05:56,000 --> 00:05:59,440 Speaker 1: Doctor Suzuki's new book is called Good Anxiety, Harnessing the 123 00:05:59,520 --> 00:06:02,919 Speaker 1: Power of the most Misunderstood Emotion. It's not like a 124 00:06:03,000 --> 00:06:05,880 Speaker 1: lot of other books out there that provide tips for 125 00:06:06,040 --> 00:06:09,240 Speaker 1: managing anxiety. With this book, doctor Suzuki goes back to 126 00:06:09,279 --> 00:06:12,479 Speaker 1: the origins of anxiety, how it's evolved, and why it's 127 00:06:12,480 --> 00:06:15,240 Speaker 1: such a big problem today. With that groundwork as the 128 00:06:15,279 --> 00:06:18,040 Speaker 1: basis for our understanding, she introduces a new way to 129 00:06:18,120 --> 00:06:20,480 Speaker 1: really think about our anxiety, and that way will kind 130 00:06:20,480 --> 00:06:22,640 Speaker 1: of help us harness its power so that we can 131 00:06:22,720 --> 00:06:25,520 Speaker 1: lead healthy, happy lives. Let me tell y'all, we need 132 00:06:25,560 --> 00:06:29,880 Speaker 1: this yet. So I think we're all pretty familiar with anxiety, 133 00:06:30,120 --> 00:06:32,919 Speaker 1: what it is and how it feels, especially after the 134 00:06:33,000 --> 00:06:33,960 Speaker 1: last few years. 135 00:06:34,160 --> 00:06:38,880 Speaker 3: Anxiety is that fear or worry that typically comes with 136 00:06:39,360 --> 00:06:43,360 Speaker 3: uncertain situations, And so with that definition, you could understand 137 00:06:43,400 --> 00:06:48,440 Speaker 3: why these days, in our uncertain times, anxiety is really. 138 00:06:48,240 --> 00:06:49,240 Speaker 1: Going through the roof. 139 00:06:49,400 --> 00:06:50,960 Speaker 2: And I think now's a good time to kind of 140 00:06:50,960 --> 00:06:54,320 Speaker 2: pause and differentiate between a couple different types of anxiety, because, 141 00:06:54,440 --> 00:06:57,400 Speaker 2: like you said earlier, TT, anxiety really is a spectrum. 142 00:06:57,440 --> 00:06:59,719 Speaker 2: So today we're talking about anxiety on the lower end 143 00:06:59,760 --> 00:07:03,080 Speaker 2: of that spectrum, which not the Suzuki calls every day anxiety, 144 00:07:03,160 --> 00:07:06,400 Speaker 2: but that's very different from clinical anxiety, which is at 145 00:07:06,440 --> 00:07:09,400 Speaker 2: the opposite end of the spectrum. Clinical anxiety is a 146 00:07:09,440 --> 00:07:14,440 Speaker 2: medical disorder characterized by intense, excessive, and persistent worry and fear. 147 00:07:14,560 --> 00:07:17,960 Speaker 2: Clinical anxiety is debilitating. It gets in the way of 148 00:07:18,000 --> 00:07:20,360 Speaker 2: your ability to live your life day to day, and 149 00:07:20,400 --> 00:07:23,960 Speaker 2: it should be diagnosed and treated by medical professionals. While 150 00:07:23,960 --> 00:07:26,880 Speaker 2: every day anxiety might not be all consuming, is definitely 151 00:07:26,920 --> 00:07:30,240 Speaker 2: annoying and exhausting, and it's way more common than you 152 00:07:30,360 --> 00:07:30,880 Speaker 2: might think. 153 00:07:31,080 --> 00:07:32,800 Speaker 3: It feels like a weight around your neck, it feels 154 00:07:32,840 --> 00:07:35,880 Speaker 3: like a weight on your chest, and even before the pandemic, 155 00:07:36,040 --> 00:07:39,120 Speaker 3: the stat that blew me away is that ninety percent 156 00:07:39,200 --> 00:07:42,840 Speaker 3: of Americans before the pandemic raised their hands and said, 157 00:07:42,960 --> 00:07:47,119 Speaker 3: I experience anxiety ninety percent, So imagine what that number 158 00:07:47,200 --> 00:07:49,920 Speaker 3: is today. So basically all of us have anxiety, is 159 00:07:51,040 --> 00:07:51,920 Speaker 3: the bottom line. 160 00:07:52,000 --> 00:07:54,200 Speaker 1: Ninety percent is a really high number, and that's before 161 00:07:54,280 --> 00:07:56,200 Speaker 1: one of the most stressful things that any of us 162 00:07:56,280 --> 00:07:59,120 Speaker 1: have been through in our lifetime, right, so I can 163 00:07:59,160 --> 00:08:01,040 Speaker 1: only imagine what the number is now. 164 00:08:00,920 --> 00:08:03,880 Speaker 2: One hundred percent. You know, this makes me think back 165 00:08:03,920 --> 00:08:06,800 Speaker 2: to LAP thirty two with an Helen Peterson where we 166 00:08:06,880 --> 00:08:10,200 Speaker 2: talked about burnout and all these other things that can 167 00:08:10,280 --> 00:08:14,360 Speaker 2: kind of trigger or layer multiple different types of anxieties 168 00:08:14,400 --> 00:08:18,240 Speaker 2: and manifest in different ways. Absolutely, and what this also. 169 00:08:18,000 --> 00:08:20,480 Speaker 1: Says to me is that if you're feeling anxious, you 170 00:08:20,520 --> 00:08:22,800 Speaker 1: are not alone. Look to left and to the right. 171 00:08:22,840 --> 00:08:23,640 Speaker 1: It's all of us. 172 00:08:23,680 --> 00:08:29,480 Speaker 2: Turn to your neighbor alone and say, neighbor, do you 173 00:08:29,600 --> 00:08:33,320 Speaker 2: have any kind of types of low grade or everyday anxiety? 174 00:08:33,360 --> 00:08:34,480 Speaker 2: Like how does it show up for you? 175 00:08:34,760 --> 00:08:37,760 Speaker 1: Yeah? I think for me, I've always thought of myself 176 00:08:37,800 --> 00:08:40,640 Speaker 1: as just the overall anxious person, Like I try and 177 00:08:40,920 --> 00:08:44,480 Speaker 1: not expose people to my anxieties and just try and 178 00:08:44,600 --> 00:08:49,120 Speaker 1: counterbalance it with like just extreme like positivity as often 179 00:08:49,160 --> 00:08:51,920 Speaker 1: as I can, but that also makes me even more 180 00:08:51,920 --> 00:08:54,920 Speaker 1: anxious because it doesn't address the real problem. Like I think, 181 00:08:54,920 --> 00:08:58,240 Speaker 1: I'm always worrying about every little thing, like, oh my gosh, 182 00:08:58,320 --> 00:09:00,760 Speaker 1: is this the right decision? Is this the right next step? 183 00:09:00,960 --> 00:09:03,079 Speaker 1: Is just the right thing for me to do? And 184 00:09:03,679 --> 00:09:07,080 Speaker 1: I think that usually it manifests me getting at some 185 00:09:07,200 --> 00:09:10,680 Speaker 1: point really really exhausted and tired from just like my 186 00:09:10,760 --> 00:09:14,400 Speaker 1: brain doing all of these calculations and trying to predict 187 00:09:14,440 --> 00:09:16,120 Speaker 1: the future. Yeah, what about you. 188 00:09:16,320 --> 00:09:18,840 Speaker 2: I think you know, over the past couple of years, 189 00:09:18,920 --> 00:09:24,160 Speaker 2: I've either developed more anxiousness or anxiety or just become 190 00:09:24,320 --> 00:09:28,280 Speaker 2: more aware of it. Right. I think now the things 191 00:09:28,280 --> 00:09:32,400 Speaker 2: that kind of trigger anxiety for me are big uncertainties. 192 00:09:32,520 --> 00:09:34,920 Speaker 2: I mean, you know me, I'm generally like, huh, we'll 193 00:09:34,920 --> 00:09:36,400 Speaker 2: figure it out. Oh this will happen. 194 00:09:36,679 --> 00:09:36,920 Speaker 3: You know. 195 00:09:37,520 --> 00:09:40,720 Speaker 2: My friend is cool as a cucumber, But big level 196 00:09:40,720 --> 00:09:43,079 Speaker 2: stuff that could have major rippling effects. I like to 197 00:09:43,160 --> 00:09:45,560 Speaker 2: kind of know. I like to have those general, large 198 00:09:45,679 --> 00:09:47,320 Speaker 2: what do you call those like place markets. I like 199 00:09:47,320 --> 00:09:49,520 Speaker 2: to have those things set in stone, and when I'm 200 00:09:49,520 --> 00:09:53,480 Speaker 2: not sure, it feels like the scientific mind gone haywire, right, 201 00:09:53,520 --> 00:09:58,400 Speaker 2: it's just a lot of hypotheses, no conclusions, no conclusions. 202 00:09:59,280 --> 00:10:06,840 Speaker 1: I feel that. I feel that. So we all have 203 00:10:07,080 --> 00:10:09,880 Speaker 1: everyday anxiety, and we've all got our own ways of 204 00:10:09,920 --> 00:10:12,480 Speaker 1: dealing with it. Then why are we talking about it today? 205 00:10:12,559 --> 00:10:14,959 Speaker 2: Well, doctor Suzuki says that even if you and your 206 00:10:15,000 --> 00:10:18,720 Speaker 2: anxiety have quote unquote an understanding with each other and 207 00:10:18,800 --> 00:10:21,520 Speaker 2: it's something you've just learned to live with over time, 208 00:10:21,720 --> 00:10:25,000 Speaker 2: it can still have very real and potentially serious effects 209 00:10:25,040 --> 00:10:26,319 Speaker 2: on your overall health. 210 00:10:26,120 --> 00:10:33,120 Speaker 3: Because anxiety and the underlined stress response, if left unchocked, 211 00:10:33,520 --> 00:10:36,960 Speaker 3: leads to high levels of chronic stress, high levels of 212 00:10:37,000 --> 00:10:40,599 Speaker 3: chronic cortisol, that stress hormone. 213 00:10:40,679 --> 00:10:43,679 Speaker 2: Cortisol is like your body's built in alarm system, and 214 00:10:43,800 --> 00:10:46,840 Speaker 2: it does all kinds of important stuff like regulating blood pressure. 215 00:10:46,960 --> 00:10:49,440 Speaker 2: It can increase blood sugar, keep your inflammation in check. 216 00:10:49,600 --> 00:10:52,000 Speaker 2: It even can control the sleep wake cycle. So you 217 00:10:52,000 --> 00:10:54,800 Speaker 2: can imagine if the cortisol levels in your blood are 218 00:10:54,840 --> 00:10:56,400 Speaker 2: out of whack, it can do a lot of scary 219 00:10:56,440 --> 00:10:57,160 Speaker 2: things in the body. 220 00:10:57,280 --> 00:11:00,880 Speaker 1: I have not heard of cortisol, but I've heard of cortizone. 221 00:11:01,000 --> 00:11:03,160 Speaker 2: Are they related closely related? Like if you get a 222 00:11:03,240 --> 00:11:06,640 Speaker 2: cortizone shot or a hydrocortisone shot. It's converted in the 223 00:11:06,640 --> 00:11:09,400 Speaker 2: body by an enzyme into cortisol, Okay, And so it 224 00:11:09,440 --> 00:11:11,560 Speaker 2: can also be used like when you say treating inflammation. 225 00:11:11,600 --> 00:11:13,200 Speaker 2: If you know somebody got a courtizone shot in their 226 00:11:13,240 --> 00:11:15,400 Speaker 2: knee or something like that. Yeah, there you have it. 227 00:11:15,440 --> 00:11:17,480 Speaker 1: That makes sense. That makes a lot of sense. 228 00:11:17,600 --> 00:11:19,880 Speaker 2: And so you can imagine that abnormal levels lead to 229 00:11:19,960 --> 00:11:22,960 Speaker 2: all kinds of health issues, not just in the digestive system, 230 00:11:23,160 --> 00:11:25,720 Speaker 2: the heart, or the reproductive system. You can also affect 231 00:11:25,720 --> 00:11:26,120 Speaker 2: the brain. 232 00:11:26,400 --> 00:11:31,120 Speaker 3: Finally, in the brain, it leads to first damage and 233 00:11:31,200 --> 00:11:36,360 Speaker 3: then death of two key brain areas that I've studied 234 00:11:36,559 --> 00:11:39,360 Speaker 3: for a long time in my career. The hippocampus, critical 235 00:11:39,360 --> 00:11:43,560 Speaker 3: for memory, and the prefuntal cortex are executive control function 236 00:11:43,760 --> 00:11:48,000 Speaker 3: of the brain, helping you make good decisions. Imagine brain 237 00:11:48,240 --> 00:11:51,120 Speaker 3: cells in those areas being damaged, and particularly in the 238 00:11:51,200 --> 00:11:55,679 Speaker 3: hippa campus, dying because of high levels of long term 239 00:11:55,720 --> 00:12:00,760 Speaker 3: stress and anxiety. That is why we want to talk anxiety, 240 00:12:00,840 --> 00:12:02,840 Speaker 3: find a different way to channel it so that you 241 00:12:02,880 --> 00:12:04,079 Speaker 3: don't go down that route. 242 00:12:04,200 --> 00:12:08,000 Speaker 1: That's scary. But doctor Suzuki's book isn't all doom and gloom. 243 00:12:08,080 --> 00:12:12,160 Speaker 1: She argues that by really understanding our anxiety, it can 244 00:12:12,200 --> 00:12:13,640 Speaker 1: actually be a really good thing. 245 00:12:13,960 --> 00:12:18,720 Speaker 3: Anxiety is one of our core emotions. It serves something 246 00:12:18,800 --> 00:12:22,080 Speaker 3: really important. Once we find that thing and we understand 247 00:12:22,080 --> 00:12:24,319 Speaker 3: that thing that it serves, we can kind of try 248 00:12:24,360 --> 00:12:29,360 Speaker 3: and focus the energy and the level of that emotion 249 00:12:29,800 --> 00:12:31,360 Speaker 3: so that it could help us. We're still going to 250 00:12:31,400 --> 00:12:34,280 Speaker 3: feel those uncomfortable emotions, but we're going to make it 251 00:12:34,400 --> 00:12:36,600 Speaker 3: work for us in a brand new way. 252 00:12:36,840 --> 00:12:39,559 Speaker 2: That's exactly what I'm looking for. Help me figure out 253 00:12:39,600 --> 00:12:43,560 Speaker 2: how to make anxiety work work for me. Yes, put 254 00:12:43,559 --> 00:12:46,960 Speaker 2: these nerves to work right. And so I think the 255 00:12:47,000 --> 00:12:49,959 Speaker 2: starting place is for us to understand why we're having 256 00:12:50,120 --> 00:12:51,960 Speaker 2: anxiety at all. What's the point. 257 00:12:52,160 --> 00:12:57,040 Speaker 3: Anxiety at its core is protective for us. It's actually 258 00:12:57,200 --> 00:13:01,480 Speaker 3: essential for our survival. And the best way to understand 259 00:13:01,520 --> 00:13:03,720 Speaker 3: this is to kind of travel back in your mind 260 00:13:03,800 --> 00:13:06,640 Speaker 3: two point five million years ago and imagine there's a 261 00:13:06,640 --> 00:13:08,920 Speaker 3: woman two point five million years ago. She just has 262 00:13:08,960 --> 00:13:11,839 Speaker 3: a little baby, and she's gathering berries at the edge 263 00:13:11,840 --> 00:13:14,559 Speaker 3: of a lake, and suddenly she hears a twig crack, 264 00:13:14,720 --> 00:13:16,960 Speaker 3: and that could be danger. That could be a lion, 265 00:13:17,040 --> 00:13:19,360 Speaker 3: that could be a tiger, that could be something that 266 00:13:19,679 --> 00:13:22,320 Speaker 3: could kill her and her baby. And so that is 267 00:13:22,360 --> 00:13:27,320 Speaker 3: when anxiety is immediately deployed and the stress response. 268 00:13:27,000 --> 00:13:29,160 Speaker 1: And the stress response is what many of us know 269 00:13:29,400 --> 00:13:33,000 Speaker 1: as fight or flight mechanism. Through a series of really 270 00:13:33,040 --> 00:13:35,760 Speaker 1: complex interactions in our brain and body, it enables us 271 00:13:35,800 --> 00:13:39,520 Speaker 1: to respond almost instantly to a perceived threat of danger. 272 00:13:39,760 --> 00:13:43,040 Speaker 3: And what I illustrate in the book is that in fact, 273 00:13:43,240 --> 00:13:47,160 Speaker 3: we use that same exact system in a similar way. 274 00:13:47,200 --> 00:13:49,760 Speaker 3: If there is a noise by the window, then you 275 00:13:49,920 --> 00:13:52,520 Speaker 3: have that stress response, that anxiety response what is is 276 00:13:52,559 --> 00:13:55,600 Speaker 3: it a robber and works in the same way. But 277 00:13:55,720 --> 00:13:58,800 Speaker 3: the problem is that in this day and age, it's 278 00:13:58,960 --> 00:14:04,200 Speaker 3: the equivalent of hearing those twigs crack five times a second. 279 00:14:04,440 --> 00:14:06,839 Speaker 2: So what doctor Suzuki is saying is that we're all 280 00:14:06,880 --> 00:14:11,640 Speaker 2: in the forest picking berries and we're constantly surrounded by lions. 281 00:14:11,679 --> 00:14:14,040 Speaker 2: Everything that's happening is making this think is that a lion? 282 00:14:14,080 --> 00:14:15,400 Speaker 2: Is that a lion? Is that a lion? Over and 283 00:14:15,440 --> 00:14:16,240 Speaker 2: over and over again. 284 00:14:16,280 --> 00:14:17,360 Speaker 1: What kind of life is this? 285 00:14:17,559 --> 00:14:19,320 Speaker 2: Okay, I might be exaggering a little bit, so maybe 286 00:14:19,320 --> 00:14:22,320 Speaker 2: it's not as immediately threatening as a lion, But that's 287 00:14:22,080 --> 00:14:24,160 Speaker 2: what so many things that are. 288 00:14:24,120 --> 00:14:26,640 Speaker 1: Stressing us out. Do youar At the very beginning of 289 00:14:26,680 --> 00:14:29,360 Speaker 1: the pandemic, That's what it felt like. I felt like 290 00:14:29,520 --> 00:14:32,720 Speaker 1: every single person was a lion with coronavirus and they 291 00:14:32,720 --> 00:14:36,120 Speaker 1: were just ah in my face, and I was going 292 00:14:36,160 --> 00:14:38,920 Speaker 1: to get sick or pass it on to somebody else. 293 00:14:39,000 --> 00:14:42,600 Speaker 1: Everything felt that anxious. Going to the grocery store, Oh, 294 00:14:42,640 --> 00:14:44,640 Speaker 1: that was the most I would be in the grocery store, 295 00:14:45,040 --> 00:14:49,640 Speaker 1: sweating through my clothes because I was so nervous about everything, 296 00:14:49,640 --> 00:14:52,560 Speaker 1: and then disinfecting all the groceries. Everything was a lion, 297 00:14:52,720 --> 00:14:53,840 Speaker 1: including that bag of chips. 298 00:14:54,440 --> 00:14:56,680 Speaker 2: And so when you think about something like that collectively 299 00:14:56,760 --> 00:14:58,960 Speaker 2: that we're all going through. But then people can have 300 00:14:59,000 --> 00:15:01,240 Speaker 2: their own personal issue, so like the everyday stress of 301 00:15:01,280 --> 00:15:04,880 Speaker 2: their job or relationships, and then there's the bigger global 302 00:15:04,880 --> 00:15:08,280 Speaker 2: issues like climate change or political insurrection. That's a lot 303 00:15:08,320 --> 00:15:10,760 Speaker 2: of twigs. Those are some of those are branches. So 304 00:15:10,840 --> 00:15:14,240 Speaker 2: those are trees falling tree a tree. 305 00:15:13,880 --> 00:15:16,720 Speaker 1: Okay, it ain't no branch, it's a tree falling on 306 00:15:16,760 --> 00:15:17,720 Speaker 1: your neck. Yeah. 307 00:15:17,800 --> 00:15:20,720 Speaker 2: And then even if you're in your home insulated from 308 00:15:20,760 --> 00:15:23,920 Speaker 2: all those things, it's coming right through your cell phone, 309 00:15:24,120 --> 00:15:26,800 Speaker 2: it's coming right up on your TV alerts. At the bottom. 310 00:15:27,360 --> 00:15:30,200 Speaker 2: You know, information about what's happening in the world is 311 00:15:30,280 --> 00:15:33,480 Speaker 2: constantly going right to your eyeballs no matter where you look. 312 00:15:33,560 --> 00:15:36,680 Speaker 1: I have never thought about that, how the information age 313 00:15:36,920 --> 00:15:41,760 Speaker 1: has introduced levels of stress into our lives that weren't 314 00:15:41,760 --> 00:15:45,080 Speaker 1: there previously. Yeah, that's such a good point, Zee, but 315 00:15:45,200 --> 00:15:47,960 Speaker 1: I don't want to live in this professional anxious state 316 00:15:48,320 --> 00:15:52,200 Speaker 1: that's not actually helping protect against any of the threats, 317 00:15:52,280 --> 00:15:55,800 Speaker 1: and as doctor Suzuki explained earlier, it can actually be 318 00:15:55,880 --> 00:15:58,680 Speaker 1: really unhealthy in the long term. It's not making us 319 00:15:58,720 --> 00:16:01,640 Speaker 1: feel protected at all. System it feels like it's kind 320 00:16:01,640 --> 00:16:02,040 Speaker 1: of broken. 321 00:16:02,200 --> 00:16:05,440 Speaker 3: And my answer is it's not broken. The volume is 322 00:16:05,560 --> 00:16:09,200 Speaker 3: just turned way too high and we've lost that protective 323 00:16:09,320 --> 00:16:11,160 Speaker 3: aspect of this emotion. 324 00:16:11,400 --> 00:16:13,720 Speaker 2: First things first, I never thought of anxiety as an 325 00:16:13,720 --> 00:16:16,440 Speaker 2: emotion before. I don't think I really have either. I've 326 00:16:16,640 --> 00:16:18,800 Speaker 2: just looked at it as a deficiency. Yeah, I mean, 327 00:16:18,800 --> 00:16:20,600 Speaker 2: it makes total sense, and it actually helps put it 328 00:16:20,640 --> 00:16:24,640 Speaker 2: in perspective because emotions pass. Anxiety is not forever. And 329 00:16:24,760 --> 00:16:26,880 Speaker 2: if we think of it, like she said, as something 330 00:16:26,880 --> 00:16:29,240 Speaker 2: that's turned up too high, maybe we can be aware 331 00:16:29,240 --> 00:16:30,520 Speaker 2: of these things when we just need to turn the 332 00:16:30,560 --> 00:16:31,120 Speaker 2: volume down. 333 00:16:31,240 --> 00:16:32,000 Speaker 1: A little bit more. 334 00:16:32,200 --> 00:16:35,920 Speaker 3: The first step of that is turning the volume down 335 00:16:36,320 --> 00:16:39,560 Speaker 3: so that we don't have so many twigs cracking all 336 00:16:39,600 --> 00:16:43,240 Speaker 3: the time and just launching us into this stress and 337 00:16:43,280 --> 00:16:47,400 Speaker 3: anxiety cycle. The best first way is my favorite way, 338 00:16:47,440 --> 00:16:50,200 Speaker 3: because it is deep breathing. You might say, oh, I've 339 00:16:50,200 --> 00:16:53,400 Speaker 3: heard that before, but did you know that deep breathing 340 00:16:53,680 --> 00:17:00,320 Speaker 3: is actually activating a natural stress reduction center of our 341 00:17:00,360 --> 00:17:01,040 Speaker 3: nervous system. 342 00:17:01,160 --> 00:17:04,159 Speaker 1: Okay, so we gotta pause right there. I did not 343 00:17:04,760 --> 00:17:09,240 Speaker 1: know that we had a stress reduction center in our 344 00:17:09,320 --> 00:17:10,160 Speaker 1: nervous system. 345 00:17:10,320 --> 00:17:11,239 Speaker 2: Nobody taught me that. 346 00:17:11,359 --> 00:17:14,280 Speaker 1: I thought I had to purchase that on Amazon sage. 347 00:17:14,960 --> 00:17:17,240 Speaker 1: What is it? Lavender? They put lavender at everything to 348 00:17:17,359 --> 00:17:19,800 Speaker 1: tell you relax. I didn't know that I had built 349 00:17:19,840 --> 00:17:20,639 Speaker 1: in lavender. 350 00:17:20,880 --> 00:17:24,080 Speaker 3: How come everybody knows about fight or flight and nobody 351 00:17:24,119 --> 00:17:25,680 Speaker 3: knows about rest and digest? 352 00:17:26,000 --> 00:17:28,360 Speaker 2: Rest and digests? We need that on the T shirt. 353 00:17:28,200 --> 00:17:29,400 Speaker 1: Ste preach. 354 00:17:30,840 --> 00:17:33,960 Speaker 2: Yes, the neuroscientists among us also know this as the 355 00:17:34,000 --> 00:17:35,720 Speaker 2: parasympathetic nervous system. 356 00:17:35,800 --> 00:17:36,760 Speaker 1: That sounds very fond. 357 00:17:36,800 --> 00:17:39,760 Speaker 2: See, I like rest and digest better, and. 358 00:17:39,720 --> 00:17:42,800 Speaker 3: So the best way we have conscious control of kind 359 00:17:42,800 --> 00:17:46,359 Speaker 3: of getting that process going is deep breathing. I can't 360 00:17:46,440 --> 00:17:50,119 Speaker 3: consciously decrease my heart rate, but I can slow my 361 00:17:50,280 --> 00:17:51,320 Speaker 3: breathing down. 362 00:17:51,600 --> 00:17:53,720 Speaker 2: And another way to turn down the volume on our 363 00:17:53,760 --> 00:17:58,119 Speaker 2: anxiety is through exercise, even just ten minutes of walking. Oh, 364 00:17:58,240 --> 00:17:59,719 Speaker 2: I know, I know you don't like it. 365 00:17:59,800 --> 00:18:04,280 Speaker 1: I know you don't like it. Can we give this part? 366 00:18:05,280 --> 00:18:05,880 Speaker 1: But tit? 367 00:18:06,160 --> 00:18:09,520 Speaker 2: I'm telling you. Doctor Suzuki talks about doing this experiment 368 00:18:09,640 --> 00:18:12,119 Speaker 2: and having people just walk at the end, and people 369 00:18:12,200 --> 00:18:15,240 Speaker 2: report it, you know, feeling less stress. Now, whether it's 370 00:18:15,520 --> 00:18:17,520 Speaker 2: just in the mind or not. I want to feel 371 00:18:17,600 --> 00:18:19,320 Speaker 2: less stressed, and so I will be taking a ten 372 00:18:19,320 --> 00:18:21,439 Speaker 2: minute walk because I need that positive effect. 373 00:18:21,520 --> 00:18:24,040 Speaker 1: My friend b bike in thirty miles. A ten minute 374 00:18:24,040 --> 00:18:27,879 Speaker 1: walk ain't nothing, but for me, that is a hike. 375 00:18:28,200 --> 00:18:29,000 Speaker 2: Listen, I need it. 376 00:18:29,560 --> 00:18:32,360 Speaker 3: Every single time you move your body, you are stimulating 377 00:18:32,400 --> 00:18:36,280 Speaker 3: a whole wide range of neurochemicals to be released in 378 00:18:36,359 --> 00:18:39,080 Speaker 3: your brain. I like to give the image of a 379 00:18:39,160 --> 00:18:42,639 Speaker 3: neurochemical bubble back that you're giving yourself every time you 380 00:18:42,680 --> 00:18:45,479 Speaker 3: move your body. And what is in this bubble bass 381 00:18:45,560 --> 00:18:49,560 Speaker 3: things that you have heard of, dopamine, serotonin, neu adrenaline, 382 00:18:49,720 --> 00:18:53,720 Speaker 3: and growth factors. It is clear that long term exercise 383 00:18:53,840 --> 00:18:57,840 Speaker 3: can help protect the brain from aging and neurodegeneral disease states. 384 00:18:57,960 --> 00:19:00,439 Speaker 1: Once we turn the volume down on our anxiety, we 385 00:19:00,520 --> 00:19:03,159 Speaker 1: can then take the next important step, which is to 386 00:19:03,359 --> 00:19:06,879 Speaker 1: interpret it. Focus in on those uncomfortable feelings of anxiety 387 00:19:06,960 --> 00:19:10,640 Speaker 1: and ask ourselves, what's making me so anxious and why 388 00:19:10,640 --> 00:19:14,000 Speaker 1: am I feeling so anxious? This introspection can tell you 389 00:19:14,119 --> 00:19:16,480 Speaker 1: a lot about yourself and what's important to you. 390 00:19:16,760 --> 00:19:18,960 Speaker 2: I know, for me, my dad used to always say, 391 00:19:19,080 --> 00:19:20,840 Speaker 2: if you're not nervous, it just means you're not taking 392 00:19:20,880 --> 00:19:24,879 Speaker 2: it serious enough. I don't know if I still agree 393 00:19:24,920 --> 00:19:29,840 Speaker 2: with this, it means you care school thought. But I 394 00:19:29,880 --> 00:19:32,720 Speaker 2: think wanting to do well, wanting to show up, those 395 00:19:32,800 --> 00:19:35,720 Speaker 2: are the things that can make me anxious because I 396 00:19:35,760 --> 00:19:38,520 Speaker 2: don't want to not do those things. Yeah. 397 00:19:38,600 --> 00:19:41,159 Speaker 1: Yeah, I think that there are lots of groups of 398 00:19:41,200 --> 00:19:43,520 Speaker 1: people that feel like they have to do that all 399 00:19:43,600 --> 00:19:46,800 Speaker 1: the time and that can be exhausted. Show up and 400 00:19:46,840 --> 00:19:47,920 Speaker 1: be perfect. 401 00:19:48,040 --> 00:19:49,880 Speaker 2: I had to give up perfectly a long time ago, girl, 402 00:19:51,840 --> 00:19:56,639 Speaker 2: I mean, just show up a little bit. But I 403 00:19:56,680 --> 00:19:59,440 Speaker 2: think once we start asking ourselves those questions TT it 404 00:19:59,560 --> 00:20:03,040 Speaker 2: really is is kind of harnessing that power. And I 405 00:20:03,119 --> 00:20:05,600 Speaker 2: want to get to the part where not Thissuszuki can't 406 00:20:05,600 --> 00:20:08,560 Speaker 2: help me make it work for me in a positive way. 407 00:20:08,720 --> 00:20:11,440 Speaker 3: Actually, one of the things that I learned that was 408 00:20:11,520 --> 00:20:14,439 Speaker 3: most surprising that I learned from writing the book is 409 00:20:14,480 --> 00:20:18,520 Speaker 3: I found myself making friends with my own anxiety. Why 410 00:20:18,600 --> 00:20:24,080 Speaker 3: because I started to appreciate how valuable these uncomfortable emotions were. 411 00:20:24,240 --> 00:20:27,600 Speaker 3: They're there to say, hey, this is important. It's a 412 00:20:27,640 --> 00:20:31,760 Speaker 3: threat detection system. This is important that you do well here. 413 00:20:32,040 --> 00:20:33,080 Speaker 3: It means a lot to you. 414 00:20:33,320 --> 00:20:38,240 Speaker 1: So it sounds like your dad wasn't wrong. Okay, oh 415 00:20:38,320 --> 00:20:38,680 Speaker 1: I know. 416 00:20:39,160 --> 00:20:40,520 Speaker 2: I hope he doesn't hold the curtains. 417 00:20:40,720 --> 00:20:42,720 Speaker 1: You weren't wrong. I'm here to say it. I'll send 418 00:20:42,760 --> 00:20:46,280 Speaker 1: you a text message later. Being stressed out can me 419 00:20:46,400 --> 00:20:49,240 Speaker 1: you care about something because you really want to do well, 420 00:20:49,720 --> 00:20:52,240 Speaker 1: and this is really helpful. I feel like quieting the 421 00:20:52,280 --> 00:20:55,240 Speaker 1: noise with a deep breath and then asking important questions. 422 00:20:55,280 --> 00:20:59,000 Speaker 1: Making observations about our anxiety are already so helpful. 423 00:20:59,200 --> 00:21:02,000 Speaker 2: Yeah, I think it's it's so important to first acknowledge 424 00:21:02,200 --> 00:21:04,960 Speaker 2: and then slow the pace down a little bit and 425 00:21:05,119 --> 00:21:07,720 Speaker 2: say it's not a lion. It's not a lion. That's 426 00:21:07,920 --> 00:21:10,239 Speaker 2: way better already than just I'm gonna power through this 427 00:21:10,359 --> 00:21:11,920 Speaker 2: or I'm gonna shove these feelings down. 428 00:21:12,640 --> 00:21:15,879 Speaker 1: Doctor Suzuki says, we can even take it one step further. 429 00:21:16,160 --> 00:21:19,399 Speaker 1: Once we understand and observe our anxiety, we can actually 430 00:21:19,440 --> 00:21:21,520 Speaker 1: see it for the gift that it is, and we'll 431 00:21:21,520 --> 00:21:44,199 Speaker 1: talk about that right after the break. We're back and 432 00:21:44,240 --> 00:21:46,600 Speaker 1: we want to tell you all about next week's lab. 433 00:21:46,760 --> 00:21:49,680 Speaker 1: One thing I'm really stressed out about is thinking about 434 00:21:49,800 --> 00:21:50,600 Speaker 1: Christmas shopping. 435 00:21:50,760 --> 00:21:53,640 Speaker 2: Oh that makes me excited for next week's lab though. 436 00:21:53,720 --> 00:21:57,639 Speaker 1: Yes, because we're talking all about the shipping issues that 437 00:21:57,680 --> 00:22:00,280 Speaker 1: have been going on since the pandemic started in this 438 00:22:00,320 --> 00:22:03,680 Speaker 1: whole trucker shortage that the kid knew about that no 439 00:22:03,800 --> 00:22:05,000 Speaker 1: clue what's going on, and. 440 00:22:04,960 --> 00:22:07,080 Speaker 2: We're talking about it just in time for Black Friday. 441 00:22:07,160 --> 00:22:09,520 Speaker 1: M hm. Okay, so let's get back into the dissection. 442 00:22:09,760 --> 00:22:12,760 Speaker 1: We're talking to doctor Wendy Suzuki about her new book 443 00:22:12,840 --> 00:22:14,359 Speaker 1: Good Anxiety, and before. 444 00:22:14,080 --> 00:22:16,560 Speaker 2: We dig any deeper, we just want to level set 445 00:22:16,640 --> 00:22:19,600 Speaker 2: and remind everybody that we're talking about day to day anxiety. 446 00:22:19,720 --> 00:22:23,280 Speaker 2: If you're experiencing severe anxiety that interferes with your ability 447 00:22:23,320 --> 00:22:25,800 Speaker 2: to do day to day activities, we really encourage you 448 00:22:25,840 --> 00:22:28,040 Speaker 2: to seek help from a medical professional, and we've also 449 00:22:28,080 --> 00:22:31,080 Speaker 2: included some resources on our show notes at dope lavspodcast 450 00:22:31,119 --> 00:22:31,639 Speaker 2: dot com. 451 00:22:31,640 --> 00:22:34,679 Speaker 1: We've already talked about how to turn down the volume 452 00:22:34,720 --> 00:22:37,320 Speaker 1: on our anxiety and observe it, and just doing that 453 00:22:37,359 --> 00:22:38,080 Speaker 1: can be helpful. 454 00:22:38,200 --> 00:22:39,680 Speaker 2: But doctor Suzuki. 455 00:22:39,200 --> 00:22:41,359 Speaker 1: Says that once we're able to quiet the noise and 456 00:22:41,480 --> 00:22:44,000 Speaker 1: listen to our anxiety, we can actually use it to 457 00:22:44,040 --> 00:22:44,760 Speaker 1: our advantage. 458 00:22:44,840 --> 00:22:46,840 Speaker 2: So let's take an example. What's one of the most 459 00:22:46,840 --> 00:22:49,520 Speaker 2: common things that you do as a result of your anxiety, 460 00:22:49,560 --> 00:22:51,600 Speaker 2: and how can you make it work for you. Doctor 461 00:22:51,600 --> 00:22:53,440 Speaker 2: Suzuki mentions the what if list. 462 00:22:53,760 --> 00:22:56,240 Speaker 3: My what if list hits right before I'm going to 463 00:22:56,320 --> 00:22:58,359 Speaker 3: go to sleep, and you know sleep is coming, is 464 00:22:58,400 --> 00:23:01,240 Speaker 3: going to feel so good, and then sudden, what if 465 00:23:01,240 --> 00:23:03,360 Speaker 3: I didn't send that email? Or what if I did 466 00:23:03,440 --> 00:23:05,680 Speaker 3: send the email and you know my wording was wrong. 467 00:23:05,760 --> 00:23:08,480 Speaker 1: I think we've all been there. I will wake up 468 00:23:08,640 --> 00:23:11,840 Speaker 1: in the middle of the night and mean, like, oh man, 469 00:23:12,000 --> 00:23:14,240 Speaker 1: what if I didn't turn off the stove, or did 470 00:23:14,240 --> 00:23:17,040 Speaker 1: I lock the front door, or oh my goodness, I 471 00:23:17,040 --> 00:23:20,040 Speaker 1: forgot to update that document from my boss, and so 472 00:23:20,480 --> 00:23:21,400 Speaker 1: now I'm scrambling. 473 00:23:21,440 --> 00:23:23,400 Speaker 2: Honey, at least you are waking up when I tell 474 00:23:23,400 --> 00:23:25,959 Speaker 2: you I cannot go to sleep if I am anxious 475 00:23:25,960 --> 00:23:28,119 Speaker 2: about things, or if I am what if this and this? 476 00:23:28,200 --> 00:23:29,680 Speaker 2: What does that mean? Why did they say that? I 477 00:23:29,680 --> 00:23:33,159 Speaker 2: should have said this? It's just ongoing. And then I 478 00:23:33,200 --> 00:23:34,960 Speaker 2: look at my Apple Watch and it's like four fifty 479 00:23:35,000 --> 00:23:35,520 Speaker 2: seven am. 480 00:23:35,760 --> 00:23:40,200 Speaker 1: No oh, no, friend, that sounds awful. 481 00:23:40,320 --> 00:23:42,720 Speaker 2: So how do we turn that into a gift? What's 482 00:23:42,760 --> 00:23:43,560 Speaker 2: the magic spell? 483 00:23:43,880 --> 00:23:47,359 Speaker 3: The gift that comes. It's a gift of productivity, and 484 00:23:47,480 --> 00:23:52,560 Speaker 3: that gift is switching your what if list into a 485 00:23:52,840 --> 00:23:53,680 Speaker 3: to do list. 486 00:23:53,840 --> 00:23:55,199 Speaker 1: I said, okay, that's okay. 487 00:23:55,359 --> 00:23:57,760 Speaker 3: I'm going to note all those things down and I'm 488 00:23:57,760 --> 00:24:00,840 Speaker 3: going to take action on them tomorrow. And why does 489 00:24:00,880 --> 00:24:04,560 Speaker 3: that help? It helps because anxiety and the threat response 490 00:24:04,800 --> 00:24:07,600 Speaker 3: evolved for us to take action in terms of the 491 00:24:07,680 --> 00:24:10,800 Speaker 3: fighting or running away. That is a physical action, and 492 00:24:10,840 --> 00:24:14,119 Speaker 3: so you can relieve some of that pressure by taking 493 00:24:14,160 --> 00:24:17,520 Speaker 3: a cognitive action sending an email, which is kind of 494 00:24:17,520 --> 00:24:19,439 Speaker 3: an action. You know, your fingers are moving. It's a 495 00:24:19,480 --> 00:24:22,959 Speaker 3: cognitive action, but it is one that will help you 496 00:24:23,200 --> 00:24:28,200 Speaker 3: turn your anxiety what if list into a productive. 497 00:24:27,680 --> 00:24:28,320 Speaker 1: To do list. 498 00:24:28,560 --> 00:24:31,080 Speaker 2: You know what, I really like this and I hadn't 499 00:24:31,080 --> 00:24:33,520 Speaker 2: thought about it, but I use this journaling app, and 500 00:24:33,600 --> 00:24:36,000 Speaker 2: so if I'm up late and I'm feeling like that, 501 00:24:36,119 --> 00:24:38,320 Speaker 2: I write all those feelings down and I can make 502 00:24:38,400 --> 00:24:40,880 Speaker 2: little bullet point lists in there about things I should 503 00:24:40,880 --> 00:24:43,399 Speaker 2: do blah blah blah blah blah, and sometimes that helps. 504 00:24:43,600 --> 00:24:45,280 Speaker 2: Is this the same thing that makes. 505 00:24:45,119 --> 00:24:47,879 Speaker 1: A lot of sense. It's kind of like redirecting your energy. 506 00:24:48,160 --> 00:24:50,600 Speaker 1: Like instead of just letting those things roll around in 507 00:24:50,640 --> 00:24:53,240 Speaker 1: your head and so you're tossing and turned into the bed, 508 00:24:53,400 --> 00:24:57,080 Speaker 1: you push that energy into that journal and be done 509 00:24:57,119 --> 00:24:59,399 Speaker 1: with it and you don't have to worry about like 510 00:24:59,400 --> 00:25:02,359 Speaker 1: what if I forget right? And it's great because you're 511 00:25:02,400 --> 00:25:05,919 Speaker 1: not surrendering to your anxiety and giving up the sleep 512 00:25:05,960 --> 00:25:08,399 Speaker 1: that you need to be able to be productive the 513 00:25:08,400 --> 00:25:08,840 Speaker 1: next day. 514 00:25:08,960 --> 00:25:11,280 Speaker 2: Yeah, so you kind of get to prioritize rest and 515 00:25:11,320 --> 00:25:14,200 Speaker 2: you get to say, Okay, anxiety and all the stuff 516 00:25:14,280 --> 00:25:17,320 Speaker 2: is tied to I'll deal with y'all tomorrow, rest and digest. 517 00:25:18,240 --> 00:25:19,800 Speaker 2: But I think all of this really lives in this 518 00:25:19,880 --> 00:25:22,399 Speaker 2: like delicate balance though tt If you give too little 519 00:25:22,440 --> 00:25:24,480 Speaker 2: attention to your anxiety, you're going to drop a bunch 520 00:25:24,520 --> 00:25:26,480 Speaker 2: of balls or things that you need to get done 521 00:25:26,520 --> 00:25:28,280 Speaker 2: and then You're gonna be anxious about that. If you 522 00:25:28,280 --> 00:25:30,600 Speaker 2: give it too much attention, you're gonna spiral into you know, 523 00:25:30,640 --> 00:25:34,240 Speaker 2: anxiety tornado. And so I'm really curious about the sweet 524 00:25:34,240 --> 00:25:36,640 Speaker 2: spot and I hope it's broad, and I hope it's big. 525 00:25:36,960 --> 00:25:40,240 Speaker 2: You right, If it's as thin as a hair, we're 526 00:25:40,240 --> 00:25:40,879 Speaker 2: not gonna hit it. 527 00:25:41,920 --> 00:25:46,640 Speaker 3: Yes, activation energy comes from focus, it comes from attention. 528 00:25:47,240 --> 00:25:51,320 Speaker 3: It comes from that nervous energy that is really equivalent 529 00:25:51,400 --> 00:25:55,239 Speaker 3: to anxiety. As that goes up, your performance goes up. 530 00:25:55,280 --> 00:25:58,720 Speaker 3: As your focus productivity, and in fact anxiety goes up, 531 00:25:58,760 --> 00:26:01,399 Speaker 3: your performance goes up up to a peak. 532 00:26:01,480 --> 00:26:04,000 Speaker 2: You know what this makes me think about what procrastination? 533 00:26:05,160 --> 00:26:06,560 Speaker 2: I work best under some pressure? 534 00:26:06,640 --> 00:26:09,280 Speaker 1: Can you say this all the time? I am the opposite. 535 00:26:09,320 --> 00:26:12,399 Speaker 1: When the pressure is on, my nerves get so bad 536 00:26:12,480 --> 00:26:16,080 Speaker 1: that I feel like I am going to mess this up. 537 00:26:16,200 --> 00:26:18,280 Speaker 1: I mean, it usually turns out okay if I like 538 00:26:18,359 --> 00:26:21,720 Speaker 1: accidentally procrastinate, but oh my gosh, I feel like a 539 00:26:21,760 --> 00:26:23,840 Speaker 1: lot of people feel this way. Where putting it off 540 00:26:23,880 --> 00:26:26,000 Speaker 1: the last minute and all of those juices are flowing 541 00:26:26,000 --> 00:26:28,440 Speaker 1: and your anxieties hitting the right spot, all the good 542 00:26:28,440 --> 00:26:29,160 Speaker 1: things come together. 543 00:26:29,320 --> 00:26:31,520 Speaker 2: Yeah, it's like putting fuel and answer in the gas 544 00:26:31,560 --> 00:26:35,320 Speaker 2: than you know, because I'm the exact opposite. I don't 545 00:26:35,320 --> 00:26:37,119 Speaker 2: want to be stressed out about something that's not coming 546 00:26:37,480 --> 00:26:40,120 Speaker 2: right away right because I'm like, please move that out 547 00:26:40,119 --> 00:26:42,320 Speaker 2: of my view. You're blocking the picture. But it also 548 00:26:42,359 --> 00:26:45,200 Speaker 2: feels like I'm just idling. It's just burning gas for 549 00:26:45,560 --> 00:26:48,159 Speaker 2: something that's not really a go. And because of the 550 00:26:48,160 --> 00:26:49,760 Speaker 2: type of person I am, I can give it as 551 00:26:49,880 --> 00:26:53,199 Speaker 2: much time as is available. So I prefer if we 552 00:26:53,280 --> 00:26:55,359 Speaker 2: keep that time short. I can just be efficient in 553 00:26:55,400 --> 00:26:55,919 Speaker 2: that window. 554 00:26:56,000 --> 00:26:57,919 Speaker 1: I remember when I was packing for a trip, and 555 00:26:58,000 --> 00:26:59,800 Speaker 1: if it's a big trip where I'm going to be 556 00:27:00,080 --> 00:27:02,920 Speaker 1: even the country, I like to start packing like three 557 00:27:02,960 --> 00:27:05,560 Speaker 1: weeks prior to take off. I feel like I need 558 00:27:05,560 --> 00:27:08,000 Speaker 1: that time to be able to say, okay, let me 559 00:27:08,000 --> 00:27:10,080 Speaker 1: make sure I have these things. I make a list 560 00:27:10,119 --> 00:27:12,719 Speaker 1: of all the things that I want to take my friend. 561 00:27:13,400 --> 00:27:16,560 Speaker 1: It never fails. The night before one am like, what 562 00:27:16,600 --> 00:27:19,040 Speaker 1: are you doing? Oh? Packing for my international trip tomorrow 563 00:27:19,359 --> 00:27:21,840 Speaker 1: for today in a few hours, And I'm like, oh 564 00:27:21,960 --> 00:27:24,680 Speaker 1: my god, what if you forget something? She's like, it'll 565 00:27:24,720 --> 00:27:25,440 Speaker 1: be fine. 566 00:27:25,280 --> 00:27:28,359 Speaker 2: They'll sell me another one. And our last trip together, 567 00:27:28,720 --> 00:27:32,040 Speaker 2: you didn't have toothpaste and I had it, got my toothpaste, 568 00:27:32,480 --> 00:27:34,879 Speaker 2: you see how that works. And she had it, and 569 00:27:34,920 --> 00:27:36,040 Speaker 2: she gave me the whole tube. 570 00:27:36,040 --> 00:27:37,439 Speaker 1: She said, just take it. I had to. 571 00:27:37,840 --> 00:27:40,760 Speaker 2: I just feel like, you know, that's also what happens 572 00:27:40,760 --> 00:27:42,600 Speaker 2: when you packed last minute. Just I don't know if 573 00:27:42,600 --> 00:27:52,040 Speaker 2: I put that in there. Another one. I think we 574 00:27:52,119 --> 00:27:56,000 Speaker 2: need to rebrand procrastination because maybe it's a life hack, 575 00:27:56,600 --> 00:27:58,400 Speaker 2: you know, maybe it's my best self. 576 00:27:58,440 --> 00:28:00,520 Speaker 1: I think depending on who you are, it can be. 577 00:28:00,680 --> 00:28:02,200 Speaker 2: But you also got to tell the truth because sometimes 578 00:28:02,200 --> 00:28:05,199 Speaker 2: I don't hit the mark, but we won't get into that. 579 00:28:06,440 --> 00:28:10,000 Speaker 3: But then it can go over so too much activation, 580 00:28:10,160 --> 00:28:14,320 Speaker 3: too much nervous energy, too much anxiety, and decreasing performance 581 00:28:14,359 --> 00:28:15,560 Speaker 3: if it goes too high. 582 00:28:15,680 --> 00:28:17,680 Speaker 2: Is that how you feel like it gets too high 583 00:28:17,720 --> 00:28:18,320 Speaker 2: too close. 584 00:28:18,119 --> 00:28:21,200 Speaker 1: To the end. Yeah, but the runway for it being 585 00:28:21,200 --> 00:28:23,639 Speaker 1: too high is big for me, Like if it's a 586 00:28:23,680 --> 00:28:26,880 Speaker 1: week before that's when I'm like, okay, I'm in trouble, 587 00:28:27,119 --> 00:28:29,640 Speaker 1: even though I'm not it's totally fine. That's the place 588 00:28:29,640 --> 00:28:31,640 Speaker 1: where I'm trying to get into and trying to use 589 00:28:31,680 --> 00:28:33,920 Speaker 1: some of these things that doctor Suzuki is talking about, 590 00:28:33,960 --> 00:28:36,199 Speaker 1: where it's like, okay, write down these things so that 591 00:28:36,320 --> 00:28:38,040 Speaker 1: you feel like, Okay, this time, I'm gonna tackle it, 592 00:28:38,080 --> 00:28:40,440 Speaker 1: so it doesn't have to be so much nervous energy, right, 593 00:28:40,600 --> 00:28:43,920 Speaker 1: But like, as things get closer and closer, oh my gosh, 594 00:28:43,920 --> 00:28:46,120 Speaker 1: I feel like I'm staring down a freight train. 595 00:28:46,720 --> 00:28:49,360 Speaker 2: Well, hopefully you can find that window of when you're 596 00:28:49,480 --> 00:28:52,240 Speaker 2: just like really focused, really productive, and just on it, 597 00:28:52,280 --> 00:28:54,520 Speaker 2: because I know I miss mine sometimes. Yeah, And I 598 00:28:54,560 --> 00:28:56,120 Speaker 2: think it's about too close to the mark. 599 00:28:56,680 --> 00:28:59,560 Speaker 1: I think it's about also being patient with yourself so 600 00:28:59,560 --> 00:29:01,400 Speaker 1: you can figure out what your sweet spot is. Like 601 00:29:01,520 --> 00:29:02,800 Speaker 1: I don't think I'm going to be able to figure 602 00:29:02,800 --> 00:29:05,440 Speaker 1: it out today, but maybe over the next you know, 603 00:29:05,480 --> 00:29:08,200 Speaker 1: a few weeks or months, I can try some things 604 00:29:08,240 --> 00:29:10,000 Speaker 1: out and see what feels good. Yeah. 605 00:29:10,040 --> 00:29:12,479 Speaker 2: Doctor Suzuki says that with more practice, people can learn 606 00:29:12,560 --> 00:29:15,200 Speaker 2: how to get in the zone more consistently and use 607 00:29:15,240 --> 00:29:17,840 Speaker 2: the energy from their anxiety to propel them forward. 608 00:29:18,040 --> 00:29:22,400 Speaker 3: It is really valuable to appreciate that there is an 609 00:29:22,480 --> 00:29:27,280 Speaker 3: optimum level of focus and anxiety, so that focus can 610 00:29:27,320 --> 00:29:31,000 Speaker 3: increase with anxiety, but too high and you start decreasing 611 00:29:31,040 --> 00:29:34,920 Speaker 3: your performance level. And part of the kind of the 612 00:29:34,960 --> 00:29:38,520 Speaker 3: goal of the book is to make people aware that 613 00:29:39,200 --> 00:29:43,520 Speaker 3: they've already experienced this, and can they get their kind 614 00:29:43,560 --> 00:29:48,000 Speaker 3: of use their own awareness of this to kind of 615 00:29:48,080 --> 00:29:53,040 Speaker 3: push their own focus and anxiety to that optimum. 616 00:29:52,560 --> 00:29:56,080 Speaker 1: Level so we can leverage our anxiety and unlock our 617 00:29:56,160 --> 00:29:59,040 Speaker 1: inner superhero. And that sounds so much better than just 618 00:29:59,200 --> 00:30:02,520 Speaker 1: you know, stuff and down. Yes, my superhero power is 619 00:30:02,800 --> 00:30:05,960 Speaker 1: last minute Larry. Okay, you need something done at the 620 00:30:06,000 --> 00:30:07,520 Speaker 1: last minute, You're like, I only have fifteen minutes. 621 00:30:07,560 --> 00:30:08,520 Speaker 2: Can you review these slots? 622 00:30:08,760 --> 00:30:16,960 Speaker 1: Absolutely? Okay. My superhero is planned Patty. Okay, she has lists, 623 00:30:17,480 --> 00:30:20,840 Speaker 1: she's got everything organized, and she's gonna make sure that 624 00:30:20,960 --> 00:30:28,160 Speaker 1: in advance, you know what's expected, all right, So we 625 00:30:28,280 --> 00:30:31,240 Speaker 1: really want to know what you identify as. Are you 626 00:30:31,280 --> 00:30:33,920 Speaker 1: a plan Patty or a last minute Larry? Look in 627 00:30:33,960 --> 00:30:36,160 Speaker 1: your Spotify app right now. There should be a poll 628 00:30:36,200 --> 00:30:38,560 Speaker 1: that pops up and let us know who you identify 629 00:30:38,640 --> 00:30:48,560 Speaker 1: with me Planned Patty. Where's the key a last minute Larry? 630 00:30:50,560 --> 00:30:52,920 Speaker 2: All right, it's time for one thing t t what's 631 00:30:52,960 --> 00:30:55,320 Speaker 2: one thing you've been enjoying this week? Okay, the one 632 00:30:55,320 --> 00:30:57,720 Speaker 2: thing I've been enjoying this week is that my dad 633 00:30:57,760 --> 00:31:01,160 Speaker 2: he actually gave me a bunch of old videos from 634 00:31:01,440 --> 00:31:04,680 Speaker 2: the late eighties early nineties, and I was able to 635 00:31:04,800 --> 00:31:07,880 Speaker 2: use this company called eye Memories, and I sent all 636 00:31:07,880 --> 00:31:09,479 Speaker 2: of the videos to them, and they were able to 637 00:31:09,640 --> 00:31:12,920 Speaker 2: digitize all those videos so that we can actually watch 638 00:31:12,920 --> 00:31:15,800 Speaker 2: them because they're all old VHS's and I could tell 639 00:31:15,800 --> 00:31:17,480 Speaker 2: some of them were starting to degrade and my dad. 640 00:31:17,520 --> 00:31:19,720 Speaker 1: I knew my dad really wanted those videos. So I 641 00:31:19,800 --> 00:31:22,440 Speaker 1: used eye Memories and we got all those videos back 642 00:31:22,560 --> 00:31:25,800 Speaker 1: and it was amazing to watch with my family and 643 00:31:25,880 --> 00:31:28,640 Speaker 1: see what we were like in the early nineties. It 644 00:31:28,720 --> 00:31:31,000 Speaker 1: felt like it was yesterday and a million years ago. 645 00:31:31,120 --> 00:31:31,800 Speaker 1: It was a lot of fun. 646 00:31:31,840 --> 00:31:33,040 Speaker 2: So you can just watch them on your phone. 647 00:31:33,040 --> 00:31:35,120 Speaker 1: You can watch them on your phone. You can download 648 00:31:35,120 --> 00:31:37,360 Speaker 1: them and put them onto your computer. So I was 649 00:31:37,400 --> 00:31:39,200 Speaker 1: able to download all of them and put them into 650 00:31:39,200 --> 00:31:41,520 Speaker 1: the cloud so that all of my family can see it. 651 00:31:41,640 --> 00:31:44,800 Speaker 1: I've been texting like my uncles and my cousins different 652 00:31:44,800 --> 00:31:46,320 Speaker 1: clips and stuff like that. 653 00:31:46,320 --> 00:31:49,720 Speaker 2: That's wow, because I didn't receive any Oh you said 654 00:31:49,720 --> 00:31:52,800 Speaker 2: you shared them with Wow. You said all your family though, right, Oh. 655 00:31:52,600 --> 00:31:55,960 Speaker 1: Yes, you're let me you know what some of these things, 656 00:31:56,000 --> 00:31:57,239 Speaker 1: you know, my phone be acting up. 657 00:31:57,400 --> 00:31:58,880 Speaker 2: I would hope that's what it is. Yeah, that's what 658 00:31:58,920 --> 00:32:02,640 Speaker 2: it is. Okay, okay, what's your one thing? My one 659 00:32:02,680 --> 00:32:06,920 Speaker 2: thing has been on television this week. I have really 660 00:32:07,400 --> 00:32:11,400 Speaker 2: jumped into BMF, which is a TV show about the 661 00:32:11,440 --> 00:32:14,960 Speaker 2: Flinnery Brothers from Detroit. Now, I know we just talked 662 00:32:14,960 --> 00:32:17,200 Speaker 2: about anxiety. Let me tell you what they were doing, 663 00:32:17,280 --> 00:32:20,760 Speaker 2: which is illegally hustling. That would cause a lot of anxiety. 664 00:32:23,280 --> 00:32:25,840 Speaker 2: But it's really interesting to see the origins of BMF. 665 00:32:25,920 --> 00:32:29,240 Speaker 2: I know of BMF from a really different perspective, which 666 00:32:29,280 --> 00:32:34,120 Speaker 2: is from hip hop, So fabulous and Young Jeezy. We're 667 00:32:34,320 --> 00:32:36,240 Speaker 2: represented and promoted by BMF. 668 00:32:36,280 --> 00:32:37,640 Speaker 1: When I what does a BMF stand for? 669 00:32:37,880 --> 00:32:38,959 Speaker 2: Black Mafia Family? 670 00:32:39,120 --> 00:32:42,000 Speaker 1: Okay, so say that out loud. Did something happen to us? 671 00:32:42,080 --> 00:32:45,080 Speaker 2: Do we not know? That only happens if you say 672 00:32:45,280 --> 00:32:49,200 Speaker 2: jabrin in the you have to say it three times. 673 00:32:49,240 --> 00:32:51,440 Speaker 2: We're to be, you know, an issue. But yeah, So 674 00:32:51,480 --> 00:32:53,479 Speaker 2: that's what I've been watching and I just caught up. 675 00:32:53,480 --> 00:32:55,400 Speaker 2: I'm on episode six. It is so good. 676 00:32:55,880 --> 00:32:56,960 Speaker 1: I'm gonna have to check that out. 677 00:32:57,120 --> 00:33:02,080 Speaker 2: Yes, that's it for Lab thirty eight. We want to 678 00:33:02,080 --> 00:33:05,000 Speaker 2: know your thoughts. Do you have any secrets to making anxiety. 679 00:33:04,520 --> 00:33:05,000 Speaker 1: Work for you? 680 00:33:05,080 --> 00:33:07,760 Speaker 2: Please tell us? Call us at two o two five 681 00:33:07,880 --> 00:33:10,160 Speaker 2: six seven seven zero two eight and leave a message, 682 00:33:10,360 --> 00:33:11,960 Speaker 2: or you can give us an idea for a lab 683 00:33:11,960 --> 00:33:14,520 Speaker 2: we should do this semester we want to hear from you. 684 00:33:14,680 --> 00:33:17,560 Speaker 2: That's two zero two five six seven seven zero two eight. 685 00:33:17,680 --> 00:33:20,320 Speaker 2: And don't forget, Semester four is going to be exclusive 686 00:33:20,440 --> 00:33:24,040 Speaker 2: to Spotify for free starting December sixteenth, So if you 687 00:33:24,080 --> 00:33:26,640 Speaker 2: already listen to us on Spotify, keep doing what you're doing, 688 00:33:26,760 --> 00:33:28,760 Speaker 2: and don't forget to follow Dope Labs and tap the 689 00:33:28,760 --> 00:33:32,040 Speaker 2: bill icon so you never missed when an episode drops. Now, 690 00:33:32,080 --> 00:33:34,479 Speaker 2: after December sixteenth, you won't be able to hear new 691 00:33:34,480 --> 00:33:37,240 Speaker 2: episodes of Dope Labs anywhere else, So if you don't 692 00:33:37,280 --> 00:33:39,600 Speaker 2: listen to us on Spotify, be sure to follow us 693 00:33:39,640 --> 00:33:41,520 Speaker 2: on over here, where you can listen to Dope Labs 694 00:33:41,560 --> 00:33:44,000 Speaker 2: plus all of your other favorite shows for free. 695 00:33:44,280 --> 00:33:46,680 Speaker 1: And don't forget there's so much more to dig into 696 00:33:46,720 --> 00:33:49,440 Speaker 1: on our website. There'll be a cheap cheat for today's lab, 697 00:33:49,600 --> 00:33:52,840 Speaker 1: additional links and resources in the show notes. Plus you 698 00:33:52,840 --> 00:33:54,880 Speaker 1: can sign up for our newsletter, so check it out 699 00:33:54,960 --> 00:33:58,800 Speaker 1: at Dope Labs podcast dot com. Special thanks today's guest expert, 700 00:33:58,840 --> 00:34:02,960 Speaker 1: Doctor Wendseysuzu. Her book Good Anxiety, Harnessing the Power of 701 00:34:03,040 --> 00:34:06,680 Speaker 1: the Most misunderstoody Motion is out now from Atria Books. 702 00:34:06,800 --> 00:34:09,760 Speaker 2: You can find more about Doctor Suzuki at Wendy Suzuki 703 00:34:09,920 --> 00:34:10,520 Speaker 2: dot com. 704 00:34:10,680 --> 00:34:13,839 Speaker 1: Dope Labs is a Spotify original production from Mega Owned 705 00:34:13,840 --> 00:34:14,440 Speaker 1: Media Group. 706 00:34:14,560 --> 00:34:18,839 Speaker 2: Our producers are Jenny Ratleitmast and Lydia Smith of WaveRunner Studios. 707 00:34:18,960 --> 00:34:22,280 Speaker 1: Editing and sound designed by Rob Smerciak. 708 00:34:21,800 --> 00:34:23,400 Speaker 2: Mixing by Hannes Brown. 709 00:34:23,520 --> 00:34:27,360 Speaker 1: Original music composed and produced by Taka Yasuzawa and Alex 710 00:34:27,440 --> 00:34:28,840 Speaker 1: Sugier from Spotify. 711 00:34:28,920 --> 00:34:32,120 Speaker 2: Our executive producer is Gina Delvack, and creative producers are 712 00:34:32,120 --> 00:34:34,600 Speaker 2: Baron Farmer and Candace Manriquez Wrinn. 713 00:34:34,760 --> 00:34:38,960 Speaker 1: Special thanks to Shirley Ramos Yasmin of Fifi, Camu Elolia, 714 00:34:39,160 --> 00:34:42,600 Speaker 1: Till krat Key and Brian Marquis. Executive producers from Mega 715 00:34:42,640 --> 00:34:45,880 Speaker 1: Ownmedia Group are us T t Show Dia and Zakiah Wattley.