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1:00

tune in Ten Bytes of Health.

1:02

Streaming. Now. Welcome

1:11

back! To are mind moment I

1:13

hope everyone's doing. Well how are

1:15

you Melissa? Okay,

1:17

how are you a. I

1:20

know you've been in a lot of training this

1:22

week. The Stat: a lot. Well

1:25

I thought today because may his

1:27

Mental Health Awareness Month. that. May.

1:29

Be mental health is a good topic for us

1:31

to discuss today. And. Especially.

1:34

In. Thinking about how mindfulness can

1:36

help with mental illness and

1:38

what mindfulness can not do?

1:41

Because it's not a cure. All right, kick

1:43

your mental illness, but it's very

1:45

effective. Of from a couple

1:47

of perspectives: preventative. And. In

1:50

reducing symptoms and in sort

1:52

of partnership. With. Professional.

1:55

Therapies that a person may be getting so

1:57

that we could just kind of touch on

1:59

that today. Before. We get into this.

2:01

Have to give a disclaimer: we are not

2:03

doctors. Said no. So this is

2:05

not medical advice. This is really

2:07

coming from an educational perspective about

2:09

mindfulness And so you know if

2:11

you've ever have any concerns about

2:14

your health. Or your mental health You

2:16

should of course contacted professional. Service

2:18

provider for your health so that you die If

2:20

the help that you need. Mental

2:22

illness is a health issue. And.

2:25

Mental Health Awareness Month. I didn't know this,

2:28

but it started in Nineteen Forty Nine.

2:30

I didn't think they ever talked about. Mental

2:32

Health? You know before. Ten. Years ago

2:34

he said yeah I read that when I was sad

2:36

research and for a blog and writing about mental health

2:38

I I read that as on I was trying to

2:40

pass. You ye not one

2:42

of the original motivations for declaring

2:44

it. Mental Health Month is not

2:46

just awareness, but. Because. There's

2:49

such a stigma around mental

2:51

illness. And I think it's

2:53

got a lot better, but I still think

2:55

there is stigma around it and. I

2:57

think maybe even more so for men they don't

2:59

wanna. Say. That they have a

3:02

mental illness. And women are more

3:04

open to it as were just more

3:06

open about sharing personal vulnerable to get.

3:08

Fill of but. I think there is still

3:10

some stigma and the problem with that is that

3:12

it prevents people from getting help. I

3:15

think Interestingly, Even know

3:17

maybe where we live in California.

3:20

There. Is not as much of a sick man, but.

3:22

I think it really depends on

3:24

where you live. Some

3:26

of the research I was doing was talking about

3:28

how. The states with the

3:31

highest rates of untreated mental

3:33

health issues. A. Lot of them

3:35

are in the Midwest, in the South. I

3:37

don't know the reasons for that, right? There

3:39

may be a little bit more of a

3:41

stigma around mental health in those. Areas I

3:43

do think that it's getting. Better bet

3:46

there are a lot of places where it really

3:48

has not changed match. I

3:50

would agree with that and I would. Also, I don't

3:52

want to say. People may be in denial, but

3:54

people may not be aware that they are

3:56

suffering from a mental illness. So

3:59

it's not even about. Neither just not aware

4:01

which is force one place. Mindfulness can sense.

4:03

But. Over fifteen million

4:05

Americans suffer from a diagnosed

4:07

the ball mental disorder. In

4:09

any given year, Nuts about

4:11

one in four adults, so that's

4:14

really prominent is a lot of

4:16

people suffering. And. I found

4:18

it really interesting that over half

4:20

don't ever get treatment. And

4:23

that's made me sad because it's just means people

4:25

are suffering and they don't even realize they could

4:27

feel better. Why do you think

4:29

that is? Do think it's cultural Z

4:31

think it's not understanding that actually has.

4:34

A house is. Not

4:36

an a negative way The not as being

4:38

educated about mental health issues period. I

4:41

think it's probably a combination, but I think.

4:44

Another big factor in his insurance. Because

4:47

a lot of insurance doesn't cover. Or

4:49

the cover. Five five therapy sessions or

4:51

something, right? So. This is like

4:54

dental. Can I know? drives me

4:56

crazy? Tests are chief are part of

4:58

our bodies and right they may be

5:00

just as covers. And I have some.

5:02

Our bodies are brain. Drives our

5:04

body but I guess I know

5:06

me will be covered. Yeah.

5:09

It's it's ludicrous. But

5:11

then again, you know we talked. About trying to remove the stigma

5:13

but part of the stigma comes from the fact

5:15

that I was not fully covered by insurance or

5:17

so it must not be of and important deal

5:19

so I think the fact that also contribute to

5:22

it. I. Also found it

5:24

interesting that the delay. Between.

5:27

Symptom onset and the first

5:29

treatments for mental illness is

5:31

approximately. Eleven years. So.

5:34

Again, a person realizes they don't feel good,

5:36

but they don't do anything about it for

5:38

a decade. So. That's

5:40

what today's about is like just becoming

5:43

more aware that. First of all, many

5:45

many people suffer from mental illnesses. Some.

5:48

Our brief a like as little as two weeks.

5:50

And. Others could last a lifetime. But.

5:53

There's a lot of different options I was gonna

5:55

say to I think another reason people. May not

5:57

seek. Out like therapy or

5:59

council? The. Is because for

6:01

so long. Anti depressants

6:03

or so over prescribed. If.

6:05

You went into a doctor in you said i'm really

6:07

feeling sad or whatever they say here. Take this, you'll

6:10

feel better. There's. So many people now who

6:12

don't want to take prescription medication. That

6:14

I think maybe some of them just rule it out again. Others gonna

6:16

try to give me a pill and I don't want to pill. Yeah.

6:19

I think it's also am I just

6:21

sad. Or. And my depressed you

6:23

know weren't not being able to identify.

6:26

Self diagnose right where it's like your.

6:28

Mind just sad right now my going to get through

6:30

this. And. Then. It

6:32

starts to just snowball into. Five.

6:35

Years later, I'm still feeling the same way and

6:37

I haven't gotten any hot. Beyond

6:39

Blue a our mental health providers

6:41

in Australia but I found this

6:43

may be a useful we can

6:45

talk. To about symptoms to watch for but.

6:48

They. Created a mental health continuum. Which.

6:51

Is a very simple. Five phase continue

6:53

on selling. Healthy. As

6:55

where you start by your your. In the healthy

6:58

phase and then the second phase is

7:00

being unsettled. So. If

7:02

you feel unsettled a kid, that doesn't

7:04

mean you have a diagnosable mental illness.

7:06

It means it's the onset of something.

7:09

That. You want to be mindful about? pay attention to

7:11

it. So. Being unsettled would

7:13

be when besides. I just don't the like myself.

7:16

It's. A change. Something happened. Even.

7:19

Though there may be no external reason for

7:21

it's with happens see, you might be irritable.

7:23

Like I have been lately, I'm irritable.

7:25

Are having trouble concentrating? Are not knowing

7:28

why you're feeling that way? Those. Are

7:30

some hints for you if you pay attention

7:32

than like oh, what's going on you might

7:34

feel worried. More than usual or

7:36

restless frustrated you might have

7:38

mood fluctuations. And this is

7:41

one of the challenges with mental illness that

7:43

the also describe. Someone starting their

7:45

menstrual cycle or family being really.

7:47

Tired so doesn't mean necessarily courses always up

7:49

to you. but it doesn't mean you necessarily.

7:51

Need to pick up the phone. Calling it a therapist like

7:54

them, it means. Start. Paying attention

7:56

to these feelings if you're having

7:58

any thoughts like negative thoughts. That you

8:00

can't seem to get them. To stop kind of swirling in

8:02

your head. Things like that. Didn't.

8:04

You want to step in and say, okay, what do

8:06

I need to do. What? Action Can I

8:08

take the see? It makes a difference. And. We'll

8:10

talk more and few minutes about mindful practices

8:12

that you can do that would help with

8:14

like in this exact same situation. but another

8:16

thing, maybe just. Talk. To a friend about

8:19

it. Really? Killing blow. Off all

8:21

the same. Or maybe that's the time

8:23

to check out online therapy like you're

8:25

not committing. To a long term relationship with a

8:27

therapist. But you know, maybe I'll have a session

8:29

and see if. If. That makes a

8:31

difference. If. You have a minister or a

8:34

priest, or a rabbi or someone like that. You know

8:36

you might talk. To them. But it's just

8:38

where you're aware something has shifted. In.

8:40

Your emotional. And mental

8:42

state and you don't wanna let it

8:45

spiral. You want to make sure? Okay, maybe

8:47

I need to do something. And then again of

8:49

course. If there's external things going

8:51

on you know I always call for myself.

8:53

it's an event based issue, Something has happened

8:55

which is like an irritable right now of

8:58

funny cause I was doing this and oh

9:00

gosh I have the symptoms from us. If

9:02

it's because I've had a very irritating week

9:04

and I'm now tired and as you know

9:06

I'm going to pick up with a soft

9:08

because I can feel it coming and so

9:11

that's another out of really important just tip

9:13

is self care is critical in this. The

9:15

I could push myself and keep. Going and be

9:17

really cranky by Saturday. I'm not

9:19

going to do that. I'm wanna take a little breather and

9:22

see of Fat Wreck. the. Problem of I suspect

9:24

it will. So. It's a

9:26

wide range of complex issues

9:28

that cause mental illness, and

9:30

no one knows exactly. Why? To

9:32

be genetic? It could be environmental. It could be

9:35

past experience. I mean to so many layers to

9:37

us. But it's likewise with the symptoms, it's

9:39

not like a clear bell goes off to say.

9:41

Hey, you're starting to suffer from depression. yeah,

9:43

doesn't like You get a runny nose and

9:45

new know your second for as yeah exactly.

9:48

So. Then on the of beyond

9:50

Blue continuum. The third phase is

9:52

struggling. Struggling. Slash crisis so

9:54

it's kind of to in one, but struggling

9:56

is just what it sounds like. Are you?

9:58

Are you suddenly having trouble. During.

10:01

Your normal daily activities Are you

10:03

having. Trouble sleeping, struggling structure. I was like

10:05

you can It starts to get like life

10:07

is getting hard. And that's another

10:09

sign. And again, Depending. On how

10:12

you feel and in this is why mindfulness

10:14

is so important. It's about. Being very

10:16

aware of your emotions, your

10:18

feelings, Feeling. It in your

10:21

body. you can probably tell if didn't

10:23

at that point that it's time to

10:25

call for help. It may not be.

10:27

We. All go through periods of struggle,

10:29

so few know why you're struggling. Then.

10:32

You can probably practice the more self

10:35

care mindfulness. Try to help yourself work

10:37

out of it if you don't know

10:39

why you're struggling. To me, that would

10:41

be my indicator. If everything's

10:43

fine and I'm struggling. It's

10:45

internal. And is my my. Opinion. But

10:47

that's really what I think, and certainly

10:49

what I've experienced myself is what the

10:51

heck You know than? I do use

10:53

mindfulness meditation to. Explore what's going on,

10:56

but. If you're at that point, keep

10:58

in mind that the next. Part. Of

11:00

that phase is crisis and

11:02

that's like back. So. That's

11:05

where you're really having like a continuous

11:07

negative thoughts that you can't control. You

11:09

can not perform. A lot

11:11

of your daily activities you don't

11:13

enjoy things in life that you

11:15

typically have enjoyed. In the past. Year.

11:18

Lethargic. Maybe you don't sleep well, or

11:20

maybe you want to sleep all the

11:22

time. Your. Diet may change,

11:24

so it's really where there are

11:27

physiological and mental behaviors and processes

11:29

that have changed. Pretty. Dramatically

11:31

from your nor quote normal cells

11:33

you know for how are you typically

11:36

arc. And. That is really when. It's

11:39

highly recommend that you reach out for

11:41

support because. Again, one

11:43

in four Americans. Are

11:45

gonna have a mental illness in. Any. Given

11:47

year and it. Doesn't mean that it's going to

11:49

be something terrific to deal with, it just means

11:51

that it take the to start changing it and

11:54

of kind of. Hard because if you think about,

11:56

I think like you said, if if you're paying

11:58

attention to external events, Unrelated because

12:00

he to be going to Greece You.

12:03

Could be going through some of these

12:05

stages where. Those. Things are probably

12:07

going to happen. And that

12:09

can be temporary. may not be.

12:11

but I think the and so

12:13

trying to like delineate. Is

12:15

this an illness? Is this event related

12:18

the super important? I think because

12:20

we are really experiencing a global mental

12:22

health crisis at this point, that. Just.

12:25

Paying really acute attention to how

12:27

you're feeling, The. Way I think of it

12:29

is in terms of. I. Could feel great. So

12:31

what's preventing me from feeling great? Yeah, and if

12:33

it's something that I can't identify or do something

12:35

about, than I'm going to pick up the phone

12:38

and call to make an appointment. And maybe you

12:40

don't call a therapist right where? Maybe you call.

12:42

You know you're just general doctor. your g

12:44

p are your internist or something says. Does.

12:47

The cool ailments can also create. Mood

12:49

disorders. And so because

12:51

it's so complex, I mean,

12:54

I wouldn't rely on myself if I. Really couldn't

12:56

figure it out fairly quickly. I wouldn't.

12:58

Think. I'll I'll just google it and figure this out.

13:00

I think I would call a professional because. I

13:03

don't want to suffer know there's you know I

13:05

want to feel good. And so am I think

13:07

that that is a. Large part of the

13:09

goal. The other thing though

13:11

is there are things we can do

13:13

with mindfulness meditation that there are preventative.

13:16

What popped into my head of top of the list

13:18

with mindful eating? Because we're image

13:20

conscious a lot of the times,

13:23

we always associate diet and nutrition

13:25

and exercise with. Looking good and maybe

13:27

feeling good. but a lot of people are very

13:29

focused on looking. That would you does that

13:31

does help said. I. Don't know

13:33

if many people correlate. What

13:36

we put in our mouth is the fuel for our

13:38

brain, not just our body. I was gonna say that

13:40

when you. Brought. Up the fact that you

13:42

know maybe you're. Eating more or less

13:44

than he used to. Paying. Attention

13:47

to what you're putting in your body. The

13:49

effect that food has on your brain is.

13:52

Just as much as it has on your the

13:54

of your body is more. Than

13:56

I can greatly affect how you

13:58

think, how you. The on how much

14:01

you can focus so many things. That's

14:03

pretty incredible popped into my head years and

14:05

years. Ago I wrote a blog

14:07

about comparing so much better we

14:09

take care of our cars. Than

14:12

our bodies. And. So

14:14

you know, like. Put. Them with premium gas

14:16

in and we make sure the tires or prefer to

14:18

me make sure. The lights serve clean. Yeah, we do

14:20

all these things with a car and the reason it

14:22

popped into my head is because I think the image

14:25

I use. Or the an analogy I use

14:27

was you wouldn't poor a cup of sugar

14:29

into your gas tank. Why?

14:31

Because you know it's going to destroy

14:33

something in your car. I'd only when

14:35

I know it's best for what it

14:38

does. Spite sugar is one of the

14:40

biggest problems for our brains when we

14:42

consume a diet high in refined sugar.

14:45

It directly impacts the brain because

14:47

it affects our insulin levels. A

14:49

creates this scenario in the brain

14:51

where our body and brain can't.

14:54

Or get rid of the excess. The.

14:57

Acted as a since I would be can't

14:59

clean it out and that that's free radicals.

15:01

So silver prevents. Our. System

15:03

that works so well to. Get rid of free

15:06

radicals which of course can cause cancer. It

15:08

start that process. Can't they

15:10

can't do with it? So it's like boring sugar in

15:13

your gas tank and I want to point out to.

15:15

See. Those listeners out there they're like oh

15:17

I don't have sugar I everything I eat

15:19

a diet. That's

15:21

almost worse because aspartame and

15:24

sucralose have massive effects on

15:26

your nervous system. Yeah, so

15:28

this is when people will

15:31

start to. Get tremors and things

15:33

like that like it's just as bad,

15:35

like ranged, maybe disassociate are wonderful relationship.

15:38

With success. Or yeah

15:40

in all refined foods I'm eating. So

15:42

basically our our brains need vitamins, minerals

15:44

and appeal every healthy nutritional thing you

15:47

can think of. And Westerns I

15:49

it's are full of processed foods, high

15:51

fat, High sugar, high salt, So.

15:54

You're. Not just increasing your. Blood pressure or

15:56

risking kidney disease or something like that,

15:58

or or diabetes. Your. Damaging the

16:00

brain. I mean, that's a harsh way to say,

16:02

but it's really true. It damages the brain. Whereas.

16:05

If you look at the Mediterranean

16:07

diet, the Japanese die at the

16:10

dass die at all. Of. Those are

16:12

designed to give you the highest

16:14

impact in nutrition while minimizing those

16:16

things. That. Cause damage

16:18

and. They did a study,

16:20

or they've done several studies to sell that

16:22

those diets. And. Mentioning those three, I'm sure

16:24

there are others with other. Names that are the

16:26

same philosophy of like. You were

16:28

reduced red meat. More. Fish more

16:31

vegetables, more fruit good oil. But.

16:34

They've shown that I'm just eating

16:36

one of those. Healthy

16:38

diet's can reduce your risk of

16:41

depression by up. To thirty five percent.

16:43

On food. So. I

16:45

think mindful eating is one of the areas that could

16:47

have a big impact. On. Your emotional

16:49

well being. And on your

16:52

mental health because. You're giving

16:54

the brain the nutrition. That it means

16:56

I'm Nina. Speaking of food, we

16:58

are as a society, very focused.

17:00

On heart health were focus on

17:02

you know physical structure house as

17:04

far as our bones and muscles.

17:07

And sat. Ah, but. A

17:10

lot of those areas of our

17:12

bodies are repairable. The brain. Is.

17:14

Not as repairable as the rest of the body. I.

17:16

Mean mindfulness obviously is amazing to

17:18

me because if can it can

17:20

boost our. Health Overall

17:23

health by so much and it

17:25

can add years to our lives

17:27

Just practicing mindfulness meditation. But.

17:29

Again, one more time. What it can't do

17:31

is cure a mental illness. Now there

17:33

is a big benefit to practicing mindfulness

17:35

which again is awareness is just paying

17:37

attention to what you're doing. But he

17:39

does help us become more. Aware of our

17:42

thoughts and feelings, We. Tend to ignore lot

17:44

of those. Thoughts and feelings in our day to day

17:46

business. So the more mindful you are, the more

17:48

alert you are to any kind of. Shift

17:50

in thoughts or feelings. It's

17:52

also been shown to. Reduce

17:55

or to help with negative

17:57

feelings related to loneliness or

17:59

isolation. Which many people. Are now.

18:01

Ah, that's another big problem in society

18:03

and again, this is global, but especially

18:05

in the in the West. A. Lot

18:07

of us because of social media. People are

18:10

just they're standing alone and they are interacting

18:12

only with. A. Device and so that

18:14

causes depression over. Meditations,

18:17

Been shown to. Improve overall. Mental

18:19

Health. There are specific meditations for specific

18:21

ailments, but basically my Billie meditation can

18:23

help us cope with rejection which is

18:26

another area that were so sensitive. Now

18:28

it's like the don't want to be

18:30

rejected by anyone It's so that can

18:32

help us expand that out And then

18:34

it's been effective for people with health

18:37

conditions like hypertension, chronic pain and heart

18:39

failure and typically when you have any

18:41

of those conditions like you were just

18:43

discussing because they're serious weekend to get

18:46

depressed and we say depressed too long

18:48

it becomes. A mental illness, not

18:50

just a temporary kind of sadness. So.

18:52

Just practicing mindfulness meditation and

18:55

mindful. Eating Maple walking? I mean,

18:57

there's so. Many things that you can do have

18:59

you feel great right now. Why not do those. Things

19:01

that he sucked up resiliency or

19:04

or a barrier to slow down.

19:06

Some of the destruction that we do to our

19:09

bodies through our other behaviors. And

19:12

and like you said, the tools that

19:14

we're talking about are obviously. If if

19:16

you're suffering from. A more

19:18

severe mental illness. They're.

19:20

Not going to be something that's going to cure

19:22

you at all. Even. If you weren't

19:25

sure if you need to see a doctor. And

19:27

feeling. They're. Not gonna laugh at you. They're

19:29

not gonna say oh please, they're not going into that. But

19:32

there's nothing wrong with going to see a doctor if you're

19:34

not share and if it's if it turns out to be

19:36

something that serious matter for. Work. But

19:38

it returns as be something serious and Lucky Went

19:40

unused. took advantage of it and. Now

19:42

you're getting help. I. Was getting close

19:44

to feeling like I needed. To call a

19:46

therapist. Toward the end of the South Downs, I

19:49

could feel myself getting more and more depressed. And

19:51

I bring this up because. I

19:53

said earlier. you know if this, if there's an external

19:55

event going on in you know what's causing it than

19:57

you know you're probably safe. But. That

20:00

pop into my head while you're talking. You're.

20:02

Are exceptions to that. so. In

20:04

that case I am just not built

20:07

for sitting still being isolated being you

20:09

know I am a room run around

20:11

do things on a person's and that

20:13

that massive feeling. Of restriction.

20:16

Just. Impacted my mental health and I knew

20:18

it and it was an external events. I kept saying

20:20

okay soon as this is over I'll be fine but

20:22

it went on too long and I was really at

20:25

the point of thinking okay I think I need to

20:27

call. A therapist because my depressants getting worse and worse

20:29

just about the time things opened up. And. Ensure

20:31

enough, I started feeling I didn't bounce

20:33

right back, though I probably so could.

20:35

Have benefited from therapy, but maybe.

20:38

There is an external phallic. He brought up grief. If

20:40

the grief is going on long enough that you. Feel

20:42

like you can't function and it's just

20:44

getting to the point that years miserable

20:46

are so uncomfortable over time. In why

20:48

not? Get. Some help and how to

20:50

process things. I had that situation. When I

20:52

was younger, I was passing against nineteen

20:54

or twenty. Whole they thought.

20:57

I could knock it out of the depression

20:59

and. He. Ended up seeing

21:02

a doctor and they prescribed me

21:04

this and anti depressant. And

21:06

I'll have to fashion that runs in my

21:08

family, so you just don't know. You.

21:10

Know can like rules us going to be. Something that's

21:12

long term. And is this just the beginning

21:14

of it? or is this just temporary? Because

21:17

of the breakup I didn't know I took

21:19

the medication. I absolutely hated it. It

21:22

just wasn't for me, wasn't for my

21:24

body and after about a man I

21:26

felt better an effect taking it and

21:28

at the same. Yeah. But

21:30

had I not gone to go see

21:32

a doctor, I could have been in

21:35

that you know misery for a lot

21:37

longer and. Even

21:39

know what for me. I'm glad I went and got

21:41

that said. You know they figured it out and helped

21:43

me get through it. I. Did the same.

21:45

When I went through a divorce I realized I wasn't

21:47

handle aol. Segment. Saw therapists and

21:49

against. I think one of the reasons people

21:51

don't seek out therapy is because they hear

21:53

the myths of. All it takes Ten years

21:55

will solve a problem he of stuff not

21:58

really true. I'm in my case I. My

22:00

employer assistance program. So.

22:02

In a a piece of you work for

22:04

any sizable. Company they probably have and

22:06

eap. I started there and then I

22:08

was referred. To a psychiatrist

22:11

to prescribe. Amen!

22:13

It was anti anxiety medication and same thing

22:15

as it is about a month. And.

22:17

I'm not. I know that's where you get from. I'm not

22:19

good with. Medication episode like know this is

22:21

this is not helping me but what did

22:23

help me. Was. Talking to somebody

22:26

about it kind of. It's not a thing

22:28

normalized it, but he gave me that perspective.

22:30

Of you know lot of people go through this and it's not the

22:32

end of the world and I am going to be able to figure

22:34

out what my life would say now. They're just that

22:36

boost. so I mentioned on that continuum,

22:38

you know, in the early stages, sometimes

22:41

just talking to a friend. in my

22:43

case, If there were so many like

22:45

just, I don't know stressful things happening at

22:47

once, I had a hard time even talking

22:49

to her friends. I really needed a professional.

22:52

Aren't. But a lot of times you can talk to

22:54

a friend or. You know, talk to get

22:56

a huge significant other or somebody. That you trust.

22:58

And and that's just the start because a lot of times

23:00

just talking about it does help. I

23:03

will say all of these suggestions

23:05

are that next phase of. The

23:07

Continuum which is healing. If

23:09

you don't take steps to heal, it's probably

23:11

not. Going go away on its own. So whether

23:14

that means you calling professional or you're doing something

23:16

for yourself, Keep. In mind that. Once

23:18

stuff starts gotten I'm a I think of it. I

23:20

could move things are get a little haywire, a wacko

23:23

dollars a month. It's funny, it's not gonna fix itself.

23:25

So. One way or the other you need to take

23:27

some kind of apps and and if. You if you

23:29

move on through the continuum. Into healing

23:31

you end up in the fifth phase which

23:33

is healthy again. And so that's

23:36

very much like what you were talking about.

23:38

And he said something else. The anti depressants.

23:40

So I think a lot of people are.

23:43

Are. Under the assumption. That once you

23:45

start taking antidepressants, it's like you're gonna be

23:47

on your whole life. And. From

23:49

what I know about some, they're not intended

23:51

for you to be on them your whole life.

23:53

They are intended to help you through. Like.

23:56

The roughest patch. While you're

23:58

getting some kind of therapy or count. Going

24:00

to start addressing the underlying issue and then

24:02

you wean off of them and you're fine

24:04

again. So you're not being sentenced to a

24:07

lifetime. Of taking antidepressants just because

24:09

you may have depression right now.

24:12

Yeah. And I would also encourage do that

24:14

if you unfortunately there are some doctor about

24:16

their about my over prescribed. And if you

24:18

find yourself in that situation or you just don't

24:21

feel like he needed anymore, But it's kind of

24:23

being. Presented. To

24:25

us, something that's necessary than have that

24:27

discussion. You. Know or seek a new

24:29

doctor. You don't always have to listen to just

24:31

one doctor few not sure that they're giving you

24:33

the right information. And a second opinion. I

24:36

think it's just you know. Overall, And

24:39

a lot of mindfulness is being aware

24:41

of how to be healthy because. You're.

24:43

Aware of every little thing that's not

24:45

feeling good several your kind of drawn

24:48

to that whole sphere of care. What

24:50

can I do you to better? How

24:52

can I be healthier? But for mental

24:54

illness and. Is. And that

24:56

includes mood disorders, anxiety, conclude,

24:58

depressing. Obviously, that can also

25:00

include Schizophrenia and Bipolar. You

25:02

have to. There's just a

25:04

wide array of mental illnesses

25:07

that can impact our lives.

25:09

So. If you already have one and

25:11

then of course hopefully you're getting help. And if not,

25:13

I hope this helps prompt you to retire for some

25:16

help. But. If you just

25:18

start practicing a mindful way of

25:20

living. Driven automatically. Start

25:22

recognizing you do need or

25:24

perhaps reach out. Eating healthy.

25:27

Getting. Exercise making sure.

25:29

You have social connections that they are

25:31

more and more. Finding that that is

25:33

one of our biggest health problems is.

25:36

Not. Having a community or a group or

25:38

or try or whatever you wanna call. It

25:40

that makes one of the biggest

25:43

differences imaginable in your overall health,

25:45

including your mental. If. You're

25:47

aging. Can we? Just talked about eight

25:49

two weeks ago. And I cannot

25:51

stress enough that, especially now that

25:54

we. Live longer. We don't know what

25:56

our life specific really can. Be. Don't

25:58

assume just because you're. In your fifties

26:00

or sixties. That having. Like

26:03

a mental decline or a

26:05

foggy nurse or memory problem

26:08

is just h. Them

26:10

to it just. To have a check

26:12

up because there are so many things that

26:15

impact the brain. and of course, our brains

26:17

decline over time. And so there are things

26:19

that could be like middle say for instance,

26:21

to Mensa it can't. Be cured but

26:23

it can be slow. Down, But it can't

26:25

be if you don't find out that that's the problem,

26:27

that it's not. Just one aging normal

26:30

wear and tear. Sadistic. Everything's

26:32

included in preventative care would

26:34

be being optimistic. Like

26:36

to try being optimistic. So when you hear

26:38

yourself, Looking. At the negative side,

26:41

see if you can slip it to

26:43

something more optimistic because again, you're affecting

26:45

your brain neuropathy. Like let's not constantly

26:47

look at the negative. We. Need to

26:49

reduce our stress. All of us to. And

26:52

then another thing that helps is to have

26:54

a strong sense of identity. And that's gonna

26:56

mean. Probably something different for everyone but

26:58

for me. My identity is

27:00

tied around understanding my purpose

27:02

in life. And. Making meaning

27:04

of what I'm doing in life. That's like.

27:06

A corporate of to me of who I

27:08

am. So. You can decide. What's.

27:11

Important to you about that. But when you have

27:13

a strong sense of identity not only does it

27:15

was, just have confidence that it helps you be.

27:17

More aware member I said, when you

27:19

start feeling like you like myself. You're.

27:21

Going to notice like of that's not within

27:24

my. Normal realm of my identity

27:26

and that will help you any

27:28

good whatsoever. Me: I. Think to if you

27:30

have. May. Be it you

27:32

could have a genetic mental issue

27:34

or you could have something officer

27:36

aren't far. I would either medication

27:38

or therapist. There's nothing wrong

27:40

with also using mindful tools in conjunction

27:42

with that. It's only going to make

27:44

it better. It's not going to make

27:46

it worse. And and me, I

27:49

think I ever since I did have. That

27:51

issue way back when I was younger. I'm.

27:53

Keenly aware. Because

27:55

depression does run in my family

27:58

and there are some other. The

28:00

health issues in our family and

28:02

and keenly aware of my own

28:05

mind and because. Of mindfulness.

28:08

I. Can stop? it's or treat it or

28:10

you know, try to work on it

28:12

much quicker I think than I would

28:14

be able to if I wasn't my

28:16

fault. Because. I am very

28:18

aware of my body. I'm very aware

28:21

of my mental health and. It's

28:23

important to me because. I. Do

28:25

want to live a long time? I do and

28:27

I life to its fullest. I think that prioritizing

28:30

mental health just as much as you would prioritize

28:32

all of the other health aspects of your body.

28:35

Is crucial. I do want to

28:37

say. So. There is

28:39

absolutely no downside to mindfulness. For

28:41

anyone, there's nothing harmful about mindfulness.

28:44

Meditation. Is slightly difference isn't

28:46

so there are. There are very specific

28:48

meditations that help with. With your

28:50

mental wellness which include like the body

28:53

scan. Deep. Breathing exercises,

28:55

Things like that that a reducing stress

28:57

but about twelve percent twelve and a

28:59

half percent of the population. Do.

29:02

Not respond well to meditation If

29:04

you have a mental illness, a

29:06

diagnosed mental illness, Talk

29:08

to your. Whoever. Is providing you

29:10

professional care. To. Make sure that

29:13

it's safe for you. So the

29:15

reason for that is in meditation

29:17

you can often go really inward.

29:20

And if you, for instance, let's say not in I'm

29:22

not. I. Don't know medically about this.

29:25

Plan to use this as an example. Let's

29:27

say it's with if you have Schizophrenia. And.

29:29

You meditate, And you're

29:31

already hearing voices or noises or

29:33

it can make you more a

29:36

hyper aware of those conditions and

29:38

that could cause you. So.

29:41

On if I'm happy that like trauma

29:43

you know if if if your mental

29:45

health is. Trauma related.

29:48

He really should seek trauma. informed care and

29:50

meditation may not be a part of that

29:52

because that is only. Trigger. It

29:54

to for exacerbated. Yeah. And

29:57

the last thing you wanted to be traumatized or subtract.

29:59

amateur. For yeah for

30:01

there are definitely some questions they are

30:03

with with meditations in general and especially

30:05

mindfulness meditation. You know there are very

30:07

simple meditations where you're really just breathing.

30:10

You're not. Going deep into like us are

30:12

of sort of trance area with but I

30:14

think of it as I'm but don't don't

30:16

miss it If you're not sure I could

30:18

not want to make yourself worse but we

30:20

want we want everyone to feel great are

30:22

mindfulness which is different than death. Related

30:25

to meditation but defense. That's

30:27

not gonna do that said. No. I've

30:29

never heard of anyone who eating healthy cause them

30:31

a problem. Talk to

30:34

my husband. Twelve

30:38

Enough Mental exam. The cats are reaching

30:40

out in some way, whether it's to

30:43

your own network or you know whether

30:45

it's outside of that with groups that

30:47

other people are experiences that experiencing the

30:50

same things. That can make a

30:52

huge difference. Any can also perhaps help you decide.

30:54

Or do I need more? Or. Is this

30:56

actually I already feel some relief? So let me try

30:58

this for a while. Yeah, I mean with the numbers

31:00

of one in four adults? Having

31:02

a diagnosed the ball. Mental.

31:04

Illness. Obviously you are not. Ah, So.

31:08

There's a lot of people that are suffering,

31:10

even if it's minor. It's only

31:12

going to help you. To. Sit out that

31:14

care. And I eat. The

31:17

last thing I will say on this is is that.

31:19

Depression and anxiety. have become

31:22

such commonplace words. Leno.

31:24

So you know and I've done it.

31:26

Also, I'm feeling depressed, but I don't

31:28

mean true like major depression like. And

31:30

mental illness? I'm I'm basically saying I'm

31:33

either. Souter. Upset

31:35

about something, right? And anxiety is

31:37

almost like everybody's anxious. That, in

31:39

fact, Major. Depression

31:42

and anxiety are both considered

31:44

mental illnesses. And. So I

31:46

think it's some almost twenty percent

31:49

of the population. Suffers from anxiety

31:51

now. And I don't mean anxious like

31:53

momentarily. I mean where you're anxious all the time.

31:55

I'm. That's a lot. Twenty percent

31:58

the population and it's were like it. Nine

32:00

percent or something now. That from major

32:02

depressive. That is

32:04

millions and millions and millions

32:06

of people. So. Again,

32:10

being mindful. When you when

32:12

you catch yourself using those words whether it's

32:14

to yourself, Or to somebody else does

32:16

take a pause and think through. Is

32:18

that really what I'm feeling? Because

32:21

if it is then you probably need

32:23

to see a professional I really don't

32:25

know. See any question on the he

32:27

can identify see one? Yeah oh yeah,

32:29

just check in a hurry mindfully and

32:31

without judgment and with a lot of

32:34

self compassion because when you don't feel

32:36

good it's he can be scary. And

32:39

seat am and again that's part of why people

32:41

don't reach out as another reason is they don't

32:43

want to hear. The news if

32:45

it's something bad so they just figure all to

32:47

deal with, it'll go away. So avoid, avoid, avoid.

32:49

Yeah, Yeah, so self care, self

32:52

compassion and mindfulness. All

32:54

right Well I hope you found something. Interesting.

32:57

Or useful in today's podcast. I

33:00

hope you join us again next week

33:02

and I hope you really take care

33:04

of your mental health. And

33:07

stay aware. Thank you thank you

33:09

and I hope to that. Is.

33:12

You. Are suffering are if

33:14

you know someone who is suffering. He.

33:17

Know offer a helping hand and

33:19

it's. In. A You can

33:22

always just gifts and resources to somebody

33:24

you think they might be something. And

33:26

yeah, I hope you guys have a

33:28

wonderful week and pretend to our website

33:30

if you need more resources without. A lot

33:32

there and mental health south. Of a

33:34

wonderful, wonderful week. Think.

33:36

You think you. Are.

34:14

My All. Due

34:23

for him.