0
SPEAKER_01
 Thanks to advances in science, we actually have more tools than ever before to help us better manage the difficulties that we're facing.
0
SPEAKER_01
Make sure you get out a piece of paper and a pen because this is going to be backed with a lot of great insights to help you overcome this.
0
SPEAKER_01
 Welcome to the School of Greatness.
0
SPEAKER_01
My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur.
0
SPEAKER_01
And each week, we bring you an inspiring person or message to help you discover how to unlock your inner greatness.
0
SPEAKER_01
Thanks for spending some time with me today.
0
SPEAKER_01
Now let the class begin.
0
SPEAKER_01
 Today, nearly 20% of adults in the U.S.
0
SPEAKER_01
alone experience some form of struggle of illness related to their mental health.
0
SPEAKER_01
That might be a result of the pressure that we feel to look or act a certain way from social media, the loneliness that we've been feeling during the pandemic, the shifting of the economy, or something else entirely.
0
SPEAKER_01
But here's the good news.
0
SPEAKER_01
 Thanks to advances in science, technology, and the progress we've made to begin erasing the stigma around mental health, we actually have more tools than ever before to help us better manage the difficulties that we're facing.
0
SPEAKER_01
And during this episode, I'm going to share nine science-backed techniques that you can use to keep your mind healthy every day.
0
SPEAKER_01
 Now, without a healthy mind, you'll only get so far in life.
0
SPEAKER_01
Chasing after your dreams and showing up for your loved ones is already challenging enough for so many of us.
0
SPEAKER_01
And doing so while struggling to get out of your own head will make it even more difficult.
0
SPEAKER_01
And that's why I hope you gained valuable insights during this special solo episode.
0
SPEAKER_01
 And now make sure you get out a piece of paper and a pen because this is going to be backed with a lot of great insights to help you overcome this.
0
SPEAKER_01
So let's dive in.
0
SPEAKER_01
The number one thing is you want to seek out moments of awe on a regular basis.
0
SPEAKER_01
Now when we're going through challenges or hardships, one of the toughest things to do is to actually step back
0
SPEAKER_01
 and be objective about the situation.
0
SPEAKER_01
And something that can help us more easily become objective is experiencing moments of awe or wonder on a regular basis in our lives.
0
SPEAKER_01
Now, moments of awe can be going out in nature, doing a meditation practice, checking out awe-inspiring architecture, watching a masterpiece movie, or experiencing something for the very first time.
0
SPEAKER_01
And the science supports the importance of seeking out those moments as well.
0
SPEAKER_01
 There's a growing number of studies that link consistent exposure to nature with lowering levels of stress, increased focus, and better overall mental health.
0
SPEAKER_01
It's extremely powerful.
0
SPEAKER_01
Now, what these moments do is jumpstart what's called the shrinking of self.
0
SPEAKER_01
Now, this is the feeling of amazement that happens when we look out into the ocean, or we stand on the side of a mountain, or we look up at the trees during a hike.
0
SPEAKER_01
 By reminding ourselves how immense life is and how much more there is out there, we're able to better put our problems into perspective.
0
SPEAKER_01
Even if it's just for a few moments in the day, we're able to block out the noise and see the beauty through all the different suffering and pain that we might experience.
0
SPEAKER_01
 This is one of the best parts about traveling to new places.
0
SPEAKER_01
But even if you can't afford to travel far away from your own home, there are moments of awe everywhere around you.
0
SPEAKER_01
You just have to be curious enough to seek them out.
0
SPEAKER_01
So that's the first thing.
0
SPEAKER_01
Number two is to find your ritual recipe.
0
SPEAKER_01
 Now, you probably hear a lot about morning routines or success habits and other daily rituals.
0
SPEAKER_01
There's a good reason for that, though, because rituals help us organize the external world with the internal one.
0
SPEAKER_01
They give us a feeling of peace and order no matter how chaotic the outside world gets for us.
0
SPEAKER_01
And my thoughts on developing rituals are pretty simple.
0
SPEAKER_01
 bare minimum, I think we should all strive to have a routine that we do in the morning and one we do at night right before bed.
0
SPEAKER_01
These can be as elaborate or as basic as you'd like.
0
SPEAKER_01
For example, I'm a big fan of making my bed before I start the day.
0
SPEAKER_01
This might seem like a small win, but it sends my mind a signal that I'm in full control of my life and it tells my brain that I'm going to be the ruler of my day rather than letting the day rule me.
0
SPEAKER_01
And by having a morning ritual, you're letting your mind know that you're going to be
0
SPEAKER_01
 proactive today instead of reactive, which so many people are in the world.
0
SPEAKER_01
Now I can sit here and tell you to do this or that, but the truth is that not everything works for everyone.
0
SPEAKER_01
And there's not a cure-all solution when it comes to finding the perfect routine for you.
0
SPEAKER_01
That's why I encourage you to consistently explore and experiment with a wide variety of different rituals to find out what works for you.
0
SPEAKER_01
Keep a journal and write down your state of mind after trying each of them.
0
SPEAKER_01
 And how did the routine make you feel compared to the ones you tried a previous week or month?
0
SPEAKER_01
Explore.
0
SPEAKER_01
Try new things.
0
SPEAKER_01
Now, the important thing here isn't necessarily how it gets done.
0
SPEAKER_01
It's whether or not it gets done at all.
0
SPEAKER_01
And once you've found the recipe of rituals that puts you in the best possible state, you'll be one step closer to a healthier mind.
0
SPEAKER_01
And that's the key.
0
SPEAKER_01
 Number three, this is a big one.
0
SPEAKER_01
Monitor your self-talk closely.
0
SPEAKER_01
This is a huge one.
0
SPEAKER_01
The way we speak to ourselves is one of the most important ways we can keep our minds healthy.
0
SPEAKER_01
And it makes sense why that's the case.
0
SPEAKER_01
In our everyday lives, we expect good things to happen to us.
0
SPEAKER_01
We expect to get respect.
0
SPEAKER_01
We expect for other people to love us.
0
SPEAKER_01
 But ask yourself this, why do we expect something from others that we can't even give to ourselves?
0
SPEAKER_01
So many people aren't giving that to themselves, but they want it from other people.
0
SPEAKER_01
If you're always putting yourself down internally, then how do you expect to develop the level of self-love that's necessary to reach your full potential?
0
SPEAKER_01
If you're always saying you aren't good enough or you aren't smart enough, something I did as a kid a lot growing up,
0
SPEAKER_01
 then how would that negative self-talk not start to become a part of your main identity?
0
SPEAKER_01
And if your identity is rooted in a negative place and you don't invest time in healing or shifting that, then you might even begin to self-sabotage whenever life is going well and everything is clicking.
0
SPEAKER_01
Does this sound familiar to anyone?
0
SPEAKER_01
On top of that, studies have shown that having negative thoughts consistently over long periods of time leads to an increased chance of disease,
0
SPEAKER_01
 poor focus, and poor relationships.
0
SPEAKER_01
So ask yourself, am I thinking and saying negative things to myself consistently?
0
SPEAKER_01
If so, how are things showing up in my life?
0
SPEAKER_01
Do I have quality relationships and friendships?
0
SPEAKER_01
Do I get good opportunities?
0
SPEAKER_01
Do I feel healthy?
0
SPEAKER_01
 Your thoughts are linked to these things around you.
0
SPEAKER_01
So make sure you're paying close attention and start shifting these things So how do we turn things around when it comes to overcoming negative self-talk?
0
SPEAKER_01
When I had him on the show award-winning psychologist, Dr. Ethan Cross gave us a couple simple yet effective ways to make this happen.
0
SPEAKER_01
The first is called
0
SPEAKER_01
 mental time travel or temporal distancing.
0
SPEAKER_01
And I love this strategy.
0
SPEAKER_01
To do it, next time you have a negative thought, ask yourself, how many times has this happened before?
0
SPEAKER_01
Ask yourself what specific evidence you have that supports that thought.
0
SPEAKER_01
 For example, let's say you have a work project that's due soon and you're beginning to get nervous about it.
0
SPEAKER_01
You're worried about what your co-workers and your boss will start to doubt your abilities and your whole reputation will fall apart if you don't deliver what's expected.
0
SPEAKER_01
Now in that moment, take a step back and ask yourself what evidence
0
SPEAKER_01
 you have that proves or disproves something about this thought.
0
SPEAKER_01
And have you ever turned in a project that your boss hated it and immediately began to doubt your abilities?
0
SPEAKER_01
Have you ever turned in a project where you were fired on the spot?
0
SPEAKER_01
Probably not because your company hired you for a reason and your abilities are what got you employed there in the first place.
0
SPEAKER_01
 Now, the other tactic Dr. Cross mentioned is called distant self-talk.
0
SPEAKER_01
This is really cool.
0
SPEAKER_01
Next time you find yourself engaging in negative self-talk or in a stressful situation, begin to talk to yourself in the third person.
0
SPEAKER_01
Now, this may sound a little weird, but I think it's cool.
0
SPEAKER_01
You can say this, Lewis, let's relax and figure this out.
0
SPEAKER_01
Lewis, you've been here before and it always went well.
0
SPEAKER_01
You're going to be okay.
0
SPEAKER_01
 The reason for this is pretty simple.
0
SPEAKER_01
We're naturally better at giving other people advice and giving them grace than we are at giving it to ourselves.
0
SPEAKER_01
So by calling ourselves by our name, we'll be able to more closely mirror that pattern of behavior.
0
SPEAKER_01
So try it for yourself.
0
SPEAKER_01
And to wrap this section up, I want you to remember this.
0
SPEAKER_01
Dr. Ethan Cross also told me that a thought doesn't become destructive.
0
SPEAKER_01
 until it becomes chronic.
0
SPEAKER_01
So keep in mind that we all experience moments of self-doubt.
0
SPEAKER_01
It's unavoidable and out of our control for most of the part.
0
SPEAKER_01
But what we can control though is how we engage with that thought and for how long we engage with it.
0
SPEAKER_01
So be sure to monitor, be sure to manage, and minimize negative self-talk when you can.
0
SPEAKER_01
It's really cool strategies and I hope you enjoyed that one.
0
SPEAKER_01
 The fourth thing that you really want to learn how to master is to create a mission for your life.
0
SPEAKER_01
Now something I've learned time and time again is that having a mission or a vision for your life is one of the best things you can do for your mental wellness.
0
SPEAKER_01
I did this in sports.
0
SPEAKER_01
I would have goals and a vision for each season and it really helped me have focus during that season of life.
0
SPEAKER_01
Now having a purpose bigger than yourself can make the down times in life a lot easier.
0
SPEAKER_01
 Now, as human beings, we're wired to ask these questions, why?
0
SPEAKER_01
What is our meaning here on Earth?
0
SPEAKER_01
So why not create one and help put your mind at ease while you're on this human being journey?
0
SPEAKER_01
This isn't some woo-woo idea either.
0
SPEAKER_01
Multiple studies have shown that people with a strong sense of purpose and meaning in their life tend to experience better mental health.
0
SPEAKER_01
 overall well-being and cognitive performance compared to those that don't have a meaningful purpose.
0
SPEAKER_01
Now, having a meaning in life has been linked to also lowering chances of dementia, heart attacks, and strokes.
0
SPEAKER_01
So there's many health benefits to this as well.
0
SPEAKER_01
And my personal mission is to impact 100 million lives on a weekly basis through inspiring content, action-driven programs, and life-changing events.
0
SPEAKER_01
 And to get started on your own mission, remember to be as specific as possible and focus on the why behind what you do.
0
SPEAKER_01
Why do you want this mission?
0
SPEAKER_01
Why is it meaningful to you?
0
SPEAKER_01
For instance, let's say you're a documentary filmmaker and you want to start by asking yourself, what is the meaning
0
SPEAKER_01
 behind your documentaries?
0
SPEAKER_01
What aspect of the job lights you up the most?
0
SPEAKER_01
Is it making people who watch your movies rethink their beliefs?
0
SPEAKER_01
Is it inspiring people to change their lives for the better?
0
SPEAKER_01
Really think about it and dig deep here.
0
SPEAKER_01
Then once you have that question answered, get even more specific.
0
SPEAKER_01
A good example of a vision for this person could be, my mission is to challenge people to question the status quo through the creation of one documentary film every two years.
0
SPEAKER_01
 There you go.
0
SPEAKER_01
It's specific, it's actionable, and it gives purpose to all the hard work that goes into making these documentaries.
0
SPEAKER_01
Of course, there are countless other ways to lead a life of service as well.
0
SPEAKER_01
And you can get involved in volunteering, local charities, your church, if you're a religious person, and the list goes on and on.
0
SPEAKER_01
The most important thing to remember and get clear on is finding a purpose that gets you excited that you want to jump out of bed in the morning, not just roll out of bed and drag yourself out.
0
SPEAKER_01
 Number five, get involved in therapy.
0
SPEAKER_01
I've always been a huge proponent of having coaches in the areas of my life that I find important.
0
SPEAKER_01
For example, my physical health is very important for me, so I hire trainers and instructors who walk me through workouts and help me track my performance over time.
0
SPEAKER_01
For my business, it's important for me.
0
SPEAKER_01
I check in with my circle of influence on a regular basis, and I continually lean on them and get coaching from them.
0
SPEAKER_01
 And in recent years, I've really applied the same principle to my mental health by getting involved in therapy and mastering emotional regulation.
0
SPEAKER_01
And it's been an absolute game changer.
0
SPEAKER_01
Every couple of weeks, I talk with my therapist.
0
SPEAKER_01
It's been so valuable to have someone who's professionally trained, who's able to give me coaching and feedback and guidance to keep my mental health
0
SPEAKER_01
 in order.
0
SPEAKER_01
And I also like that this person doesn't really have a close tie or vested interest in me, so I can count on them to give me advice that's objective, not subjective, or biased.
0
SPEAKER_01
And over the past couple years, getting access to therapy has become even more important as struggles with mental health continue to increase in the world.
0
SPEAKER_01
 In fact, the American Psychological Association reported that 8 out of 10 psychologists in the U.S.
0
SPEAKER_01
have reported an increase in demand for anxiety treatment since the start of the pandemic.
0
SPEAKER_01
That's crazy.
0
SPEAKER_01
There's so much stress and anxiety in the world.
0
SPEAKER_01
 And while we still have a lot of work to do to completely erase the stigma around mental health, the good news is things appear to be trending in a good direction.
0
SPEAKER_01
And in the past, one of the hurdles standing in the way of people getting therapy was the cost, how expensive it was.
0
SPEAKER_01
 And unless you were in a good place financially, consistently investing in therapy was a bill that so many people just simply couldn't afford.
0
SPEAKER_01
But today's sponsor, BetterHelp, is one of the leading forces in helping make professional therapy more affordable and accessible to everyone.
0
SPEAKER_01
 And I recently jumped on a call with certified BetterHelp therapist, Melissa, to dive deeper into why we should erase the stigma around supporting therapy, the role therapy has played in my life personally, the impact it's had for me, and why it should still be a necessity in your life as well.
0
SPEAKER_01
And I want you to check it out to hear what this discussion was all about.
0
SPEAKER_01
It's really powerful.
0
SPEAKER_01
 How important is it for everyone to be thinking about exploring therapy and using therapy?
0
SPEAKER_01
Even if they feel like everything is okay, do you think it's important for everyone to be exploring it more?
0
SPEAKER_00
Over 50% of people who are struggling with a mental health challenge never actually receive any treatment for it.
0
SPEAKER_00
And one reason I really love working for BetterHelp is knowing and seeing just how many people
0
SPEAKER_00
 are coming here for the very first time because we're making it easier for people to get that help that they need.
0
SPEAKER_00
So if it's your first time considering therapy, you're in good hands and in good company and depending on what you're struggling with, not getting help can lead to worsening symptoms.
0
SPEAKER_00
So for instance, untreated anxiety could lead to panic attacks or untreated depression can make it really difficult to do what we call activities of daily living.
0
SPEAKER_00
So getting dressed, getting out of bed, taking care of your hygiene, taking care of household chores.
0
SPEAKER_00
Um, these things are,
0
SPEAKER_00
 a big deal and can become really challenging when someone's experiencing depression.
0
SPEAKER_00
Mental health, self-care, therapy, they're all important because no matter what, we're going to continue facing stressors and challenges and therapy can help us learn more about ourselves and our patterns and our strengths.
0
SPEAKER_00
So it's really something we can all benefit from.
0
SPEAKER_01
 I'm curious, for people that maybe think it's a weakness, or think that you should only go to therapy when there's something wrong with you, or that you have a problem, how do people overcome that stigma?
0
SPEAKER_01
Specifically for me, growing up as an athlete in the Midwest, it was never looked at as something that was okay or healthy to go to therapy.
0
SPEAKER_01
How do people overcome that potential idea of looking weak by working with a therapist?
0
SPEAKER_00
 Therapy is not necessarily about fixing something that is broken.
0
SPEAKER_00
Instead, I like to think of it as an opportunity to learn about our strengths, an opportunity to challenge ourselves to grow, a way to learn and embrace and be grateful for what we have, all with the goal of reaching our full potential and feeling our best.
0
SPEAKER_00
So I think it's really about reframing what therapy is, who goes to therapy, what it's for, and tending to our mental health and taking care of ourselves should really be a daily practice and not something we
0
SPEAKER_00
 not something we only focus on when things are really rough or when we've reached some sort of breaking point.
0
SPEAKER_01
Some people don't find the best coaches right away, or maybe they try therapy and they're like, I didn't have the best experience or that person didn't really resonate with me.
0
SPEAKER_01
How can people use better help and make sure they find someone who really makes them feel comfortable and works for them with their current life situation.
0
SPEAKER_00
In therapy and psychology, there's an abundance of research that suggests that
0
SPEAKER_00
 The very most important factor in good therapy outcomes in helping people feel better through therapy is what we call the therapeutic alliance or the working alliance.
0
SPEAKER_00
 And a big component of that is just the bond or the vibe that is felt and created between the client and the therapist.
0
SPEAKER_00
So.
0
SPEAKER_01
Cause it's very intimate.
0
SPEAKER_01
It's very vulnerable to open up and share these things that you probably haven't shared with your friends or your family members.
0
SPEAKER_01
It's very, you might feel judged or shameful about certain things that you're thinking or feeling.
0
SPEAKER_01
So it's really important to find the right person that you can trust and feel comfortable with.
0
SPEAKER_01
Right.
0
SPEAKER_00
Absolutely.
0
SPEAKER_00
You want to feel like they.
0
SPEAKER_00
 They get you, you can be yourself, that they understand you, that you're working towards goals together and that they're in your corner.
0
SPEAKER_00
And a big part of developing that solid trusting relationship is taking your preferences into account.
0
SPEAKER_00
So for some people, it's really important that they're talking to a woman therapist.
0
SPEAKER_00
For some, it's critical that they speak with a man.
0
SPEAKER_00
We have many people that want a therapist of color.
0
SPEAKER_00
So all of these preferences are really important to us and finding you the best match is really important to us because we know how critical it is when it comes to effective and quality care.
0
SPEAKER_01
 I'm curious if someone is watching and listening to this right now and they feel, and they have insurance or then maybe they don't have insurance, how can they get started?
0
SPEAKER_01
What's the process for getting started and trying it out?
0
SPEAKER_00
Yeah.
0
SPEAKER_00
So the process is pretty easy.
0
SPEAKER_00
We have a short questionnaire that you fill out and we ask you some of those preferences that you might have.
0
SPEAKER_00
And we, we take what you input and we have this matching algorithm and
0
SPEAKER_00
 At the very end, we spit that algorithm to our network of therapists, and a match usually happens within 24 to 48 hours.
0
SPEAKER_00
I love this.
0
SPEAKER_01
Melissa, I'm so excited about this.
0
SPEAKER_01
Again, I've been a big fan and proponent of therapy for myself.
0
SPEAKER_01
I do it every two weeks for the last year and a half, and it has helped me in my business grow.
0
SPEAKER_01
It's helped me in my personal relationships grow.
0
SPEAKER_01
It's helped me in managing my team better, and just managing conflict in general in my life.
0
SPEAKER_01
 and having more peace on a daily basis.
0
SPEAKER_01
So I cannot recommend therapy and BetterHelp enough.
0
SPEAKER_01
But if people want to get signed up today and try it out, where can they go?
0
SPEAKER_01
How can they get signed up?
0
SPEAKER_00
Yeah, you can visit betterhelp.com slash greatness to get started today and all your listeners will receive 10% off their first month of therapy.
0
SPEAKER_01
Melissa, thank you so much for your time today.
0
SPEAKER_01
We appreciate it.
0
SPEAKER_00
Thanks for having me.
0
SPEAKER_01
 If you want more, make sure to go to betterhelp.com slash greatness for the three big reasons why online therapy has been so helpful for me.
0
SPEAKER_01
This is number six, conduct a digital detox.
0
SPEAKER_01
For all the amazing things the internet has given us, like anything else, there are always ways it can become harmful if we aren't careful with how we use it.
0
SPEAKER_01
 There are even a handful of recent studies that have linked social media overload with mental health issues.
0
SPEAKER_01
And one of them is conducted by the University of Pennsylvania.
0
SPEAKER_01
And it found that there was a connection between using social media apps like Facebook and Instagram and Snapchat and a lower sense of overall well-being.
0
SPEAKER_01
Now the study also found that decreasing the usage of these apps led to a lower likelihood for symptoms of depression and loneliness.
0
SPEAKER_01
That's crazy.
0
SPEAKER_01
Just using them less will decrease those things.
0
SPEAKER_01
 Now there are different theories explaining why this is the case, but most of the research suggests that it has something to do with the consistent comparisons of feeling FOMO.
0
SPEAKER_01
Now there are different theories explaining why this is the case, but most of the research suggests that it has something to do with the consistent
0
SPEAKER_01
 constant comparisons and feelings of FOMO that we get when we are associated with excessive social media use.
0
SPEAKER_01
Now, I'm not saying you need to go and delete all your social media accounts or toss your smartphone out of the window.
0
SPEAKER_01
Like I said, there are a lot of incredible benefits and opportunities that the internet has given to us.
0
SPEAKER_01
But what I am saying is if you're struggling with mental chatter or constantly feeling stressed,
0
SPEAKER_01
 then keeping a close pulse on your social media usage is one way that can help you overcome those emotions.
0
SPEAKER_01
It's so key.
0
SPEAKER_01
And one great way to get to that point without giving up social media altogether is called a digital detox.
0
SPEAKER_01
This is where you limit or you eliminate your connection to electronic devices for a set amount of time.
0
SPEAKER_01
 Now a big advocate of digital detoxes who's been on the show before is best-selling author and professor Cal Newport.
0
SPEAKER_01
Now Cal explained to me that taking part in digital detoxes is an effective way to improve our cognitive fitness, which he defines as the ability to be okay with being bored.
0
SPEAKER_01
This is huge.
0
SPEAKER_01
No one is bored anymore.
0
SPEAKER_01
 He went on to say that today we've largely lost the ability because our brains are now programmed to get a reward every time we're bored.
0
SPEAKER_01
Now, every time we have nothing to do, we open up our smartphone and we watch a funny TikTok video or YouTube clip or something else that gives our brains that instant reward.
0
SPEAKER_01
 And there are a number of different ways to do a digital detox.
0
SPEAKER_01
One is defining exactly what you're going to eliminate and for how long the period is.
0
SPEAKER_01
This could be a specific social media app or website you feel isn't serving your mental health at the highest level.
0
SPEAKER_01
And if you want to take a bit slower, you can also do what's called a digital fast, where you set boundaries with your phone or your laptop.
0
SPEAKER_01
 Maybe you promised yourself that you'll only use your phone between noon and 8pm for one week out of the month and try that out.
0
SPEAKER_01
 By becoming more intentional with our smartphones and social media usage, we'll be more in control of the actions we take because of them instead of them being in control of us.
0
SPEAKER_01
And to wrap up on that point, I spent a week where I went on a flight to Hawaii by myself a few years ago and I left my laptop and my phone at home.
0
SPEAKER_01
I had no electronics.
0
SPEAKER_01
 I was there for a week and the first day it felt like I was getting off of a sugar addiction or something.
0
SPEAKER_01
It was really hard to not try to find something that I wanted to go and check.
0
SPEAKER_01
But then after a day and a half, my nervous system calmed down.
0
SPEAKER_01
I was relaxed.
0
SPEAKER_01
I was so present.
0
SPEAKER_01
I was able to go back to one of those first points of being in awe.
0
SPEAKER_01
I just looked at a tree and I was in awe.
0
SPEAKER_01
I looked at the ocean, the mountains, I was in nature and I was just in awe.
0
SPEAKER_01
 And it made me feel so much more peace.
0
SPEAKER_01
It made me feel so much more connected to the earth, connected to myself, as opposed to disconnected on my phone consistently.
0
SPEAKER_01
So this is a powerful thing you can try.
0
SPEAKER_01
Try it for a day.
0
SPEAKER_01
Try it for an hour.
0
SPEAKER_01
See how it feels.
0
SPEAKER_01
It could change your life.
0
SPEAKER_01
 Number seven is to get involved in a community that shares your similar values.
0
SPEAKER_01
Now this might seem pretty obvious, but human beings are wired to connect.
0
SPEAKER_01
And whether you're an introvert, extrovert, or something in between, we're all meant to experience life with other people who care about our well-being.
0
SPEAKER_01
And in fact, one study
0
SPEAKER_01
 has found that neighborhoods with higher levels of social connection experience lower rates of mental health issues when compared to those with lower levels of social connection.
0
SPEAKER_01
And this was independent of how wealthy or non-wealthy that neighborhood was.
0
SPEAKER_01
It was all about the connection.
0
SPEAKER_01
 And as people, we need to feel a part of something larger than ourselves.
0
SPEAKER_01
We need to feel loved and supported.
0
SPEAKER_01
And with all that's happened over the past couple of years, I know how easy it can be to feel isolated, to feel alone, and to feel left behind.
0
SPEAKER_01
It's not a fun feeling.
0
SPEAKER_01
And if you're already involved and active in a welcoming community of people who share your values, then that's incredible.
0
SPEAKER_01
Keep those relationships alive by planning events,
0
SPEAKER_01
 monthly meetups, grabbing dinner with people, or any other way you can connect.
0
SPEAKER_01
Just jump on the phone call and say hi to a friend.
0
SPEAKER_01
And if you don't already have a community, there are a lot of tools available today that can help you find one.
0
SPEAKER_01
Online resources like meetup.com, there's Facebook groups, LinkedIn groups, Eventbrite that let you browse local events and connect with others who share your similar values and interests.
0
SPEAKER_01
 And similar to what I already mentioned, when talking about finding your purpose, you can also get involved in local charities and other organizations.
0
SPEAKER_01
And I also want to share with you this, when it comes to finding your community, if you resonate with the message and the mission that we are on here at the School of Greatness, then I encourage you to consider attending the Summit of Greatness.
0
SPEAKER_01
It's a live three-day experience that happens every fall in Columbus, Ohio, and it brings together all the members of this greatness community.
0
SPEAKER_01
 It's an incredible experience.
0
SPEAKER_01
It's truly transformational weekend.
0
SPEAKER_01
And every single year people message me saying how they found lifelong bonds and connections at the event.
0
SPEAKER_01
People have gotten engaged and are getting married who met at the Summit of Greatness.
0
SPEAKER_01
It's incredible.
0
SPEAKER_01
If it sounds like something you'd be interested in, make sure to go to summitofgreatness.com.
0
SPEAKER_01
Get yourself a ticket or two before they sell out.
0
SPEAKER_01
 Learn more information about this event again Go to summit of greatness calm to sign up and I hope to see you in Columbus, Ohio this fall number eight keep tabs on your nutrition I Can't emphasize this point
0
SPEAKER_01
 Enough.
0
SPEAKER_01
We all know how important healthy food and nutrition is for our overall function of our bodies.
0
SPEAKER_01
But recent studies are showing that the connection between nutrition and our brains is stronger than we might have ever thought as well.
0
SPEAKER_01
 Now, this is mostly a result of what's called the brain-gut connection.
0
SPEAKER_01
The brain-gut connection is possible because we know that nutrition-rich foods helps produce good bacteria, which promotes the production of neurotransmitters in our brains.
0
SPEAKER_01
 Now, with better production of neurotransmitters comes clearer signals to our brains, which has a big impact in controlling our overall mood.
0
SPEAKER_01
This is massive.
0
SPEAKER_01
And when we eat junk food, this whole process is negatively effective, which leads to inflammation and other side effects.
0
SPEAKER_01
 Now in short, what we eat has a massive impact on how we feel and over time could also be the factor when it comes to our mental health.
0
SPEAKER_01
So what foods should we be avoiding and which foods should we be eating on a regular basis?
0
SPEAKER_01
Well, I had the privilege of interviewing Dr. Emeryn Mayer, one of the pioneers who helped discover the brain-gut connection.
0
SPEAKER_01
 And he said we should focus on eating whole, natural, plant-based foods like vegetables whenever we can, in addition to healthy fats like nuts and seeds.
0
SPEAKER_01
But also avoiding foods that are high in fat and high in sugar will keep our brain-gut connection healthy, which can help regulate our minds and keep tabs on our mental health.
0
SPEAKER_01
Nutrition is the key, guys.
0
SPEAKER_01
Make sure you focus on this and keep track of it.
0
SPEAKER_01
 And last but not least, number nine is a big one.
0
SPEAKER_01
It's all about mastering your breathing.
0
SPEAKER_01
One of the most powerful tools for keeping our minds in a calm state is something we too often take for granted, our breath.
0
SPEAKER_01
If you're able to control your breath and connect with it during times of stress or anxiety, you'll be tapping into a super effective strategy for emotional regulation.
0
SPEAKER_01
 There are a thousand different breathing techniques out there.
0
SPEAKER_01
So I encourage you to explore them and see what works for you.
0
SPEAKER_01
But today I'm going to dive into three specific breathing practices