Hey guys, it's Nate, aka The Foot Accountant. Welcome back to the channel. This last week of Rule Breakers has left us wanting more, as the content has just been okay for the most part. The cards and packs, the SBCs, it's just been average. But we have some leaks now for the second week of Rule Breakers, and it seems like EA might be trying to change the landscape of this promo from the leaks that we have seen. I want to take a look at those leaks, take a look at those players. And of course, as we head into a really big Thursday on FIFA 23, talk about and cover everything you need to know related to content. The market, including a player the month messy, the division rivals rewards. How's the market going to react to that today? SBC fodder is on its way down. After we had a tradable pack supply, SBC released yesterday. Fodder prices have gone down in value. And the icon SBC Max86 is going away today on Thursday. Could fodder prices be dropping a little bit this weekend? I want to take a look at that. And of course, what to expect today on Thursday, more leaks, a loading screen potentially, and maybe a last Rule Breakers player SBC. We're going to look at all that and more in today's video. So if you're excited for it, hit the thumbs up. Subscribe if you're new. Let's start from the top with the leaks, because there's only a few. But the few leaks that we have have me very interested, and it maybe points to which direction EA could be going in this second week of Rule Breakers. Here's the first one. Tiago. I mean, that's a really good-looking card. And that right away makes me think, okay, EA Sports is up in the ante in this week, too, of Rule Breakers. I know, of course, we've had the rivalry that is leaked. We had this Tiago. We have a couple other Premier League cards that makes it seem like EA maybe is shifting the focus towards the Premier League a little bit more this next week. We'll have to see, of course, but a Tiago with those kind of stats would be so very popular in this game. I'm not going to say it's the most expensive card in the world, but that card looks pretty awesome. And again, just one of those cards that you wouldn't be able to use a ton in FIFA with this base stat, so a big pace upgrade like that would be an incredible, credible card to use in this game. A lot of people would have fun using a card like that. Here's another one of the most recent leaks, Kai Havertz, 88 pace, 89 dribble, 86 shooting. He already has an inform on this game. If his card looks anything like this, that's going to be another Premier League card that a lot of people would want to use in their teams. Now, some of these leaks, the first two right here that we're looking at, it's all Premier League, right? Which we've been on a tear in the last couple of days, in the last week, honestly, on this game. EA has been pushing the La Liga content. David Alaba, Ramadal Falcao, Alex Tellez, a lot of La Liga has been pushed. Now, with all of these leaks coming out for a lot of Premier League cards, could this be the start of EA switching the hype from La Liga to the Premier League? We noticed that a lot last year, where they would push a league or push a nationality in terms of the hype of the SBCs and objectives for a week or so, or for a few days, and then they would completely switch directions and go another way, focusing on another league and getting people to change their teams in and out. It almost is helpful in a sense, too, because now, especially with the new chemistry system, you need multiple players from the same league and even from the same club or nation to fit together to get chemistry in your team. So maybe with these leaks that we have right now, we are seeing the beginning of a bit of a switch to the Premier League. Again, early thoughts for that, but there's a lot of Premier League hype with these leaks, especially with Havertz and Thiago being two pretty big-name players.   Yes, I'm still wearing this first kit. Yes, I'm sad that we lost, but you know, Leon Bailey, Ben Godfrey, not, you know, huge names, decent FIFA cards, but I feel like Thiago and Havertz are definitely a step up. So all the leaks that we have, we'll talk about Insignia in a second. We got this Miquel Merino leak yesterday, and look at the stats on that card. You guys might be wondering why the Robert Tone card is down so much. Robert Tone is down a lot. It goes hand in hand with the leak of that Miquel Merino. You can see right when Merino was leaked, this guy went from like 60K and just started dropping down, down, down. If those are the actual stats on this card, that man's going to be incredible to try out. It's going to be pretty cheap, but a lot of people are going to want to try this guy out. Of course, it is a green link to Sorloff because he plays for Real Sociedad, where Sorloff plays as well. So that is very, very exciting for the already established links and the hype with La Liga with this Miquel Merino card. So of course, you throw on top of that the Zaha that is already leaked, and bang, we add a Sasoko to the mix. We talked about Sasoko at the very end of yesterday's video. Another great center defense in midfielder. Maybe center back in game if you can move them there inside of your squad. So as of right now, the cards that they are leaking that look to be in this Rule Breakers Team 2 promo look pretty sick. And that bodes well for the second half of this promo, which we would hope to see a bit of an uptake in terms of content, because so far, yeah, it's been decent, but it just hasn't been as good as what we had last week with Road to the Knockouts or even ones to watch. It feels like this promo is a little bit of a lull. So watch out for more leaks today. I think that's one of the sure pieces of content you could say that we are going to see today on Thursday are more leaks and a potential loading screen, right? I know we're in the same promo, so it's not like we get a Wednesday loading screen telling us about a brand new promo. It's more like, hey, today I would expect to see a loading screen and they would tell us a little bit about what players could be in. Maybe they'll try to leak some players or something like that on the loading screen for today on Thursday. So absolutely watch out for that. Now, since today is such a big day on Thursday, what else is going to be happening? You might ask. Well, I skipped over that Insignier leak for a second, because I think there's potential that this card could be today. Sheriff leaked that this Insignier was going to be a rulebreakers SBC card. And what we've known over the past couple of weeks is that Thursdays on the Thursday of once to watch, we got Raheem Sterling. Thursday last week, I forget who we got, but it was somebody we got a player SBC for Road to the Knockouts. Oh, yeah, that's Savio guy. That's who we got and Joe Mario in a Wednesday and Thursday of last week. Thursdays have been like the last player SBC of that current promo that's going on before the new promo starts on Friday. So I'm almost thinking that this Insignier could be today on Thursday. And if those are the stats, that's a pretty good looking Insignier card. 90 pays 86 dribble, 85 shooting, 87 passing, definitely not lengthy by any means. This is very short, very agile dribbler. Kind of reminds me, if you remember back in the day FIFA 21, I believe it was ultimate scream Insignier, definitely not as good of a card here as it was back then. But this card right here was kind of funny. We were on stream yesterday, and Foot Sheriff was like teasing this leak. And we started looking at the market and noticing that Landon Donovan was going up a lot in price in a very short time span. And we put two and two together right away. If you want to check out the clips channel, the video is there, link in the description. We noticed that Landon Donovan was spiking in price. We're like, why would Landon Donovan be going up? Well, they told us it was going to be an Italian leak and Italian player SBC. So we were like, what Italian is in the MLS that would people be buying in Donovan for? And of course it was Insignier. We had a couple options because there's a couple Italians in the MLS now, but Landon Donovan, some of your other MLS cards are up in price because of this Insignier leak. And Insignier is the type of card that if he has those stats that are on that leaked card, and if his SBC is a decent value, that might be a good enough card to get some people to go out and change their teams and get a guy like Landon Donovan in to get some chemistry for an Insignier card like that. So, you know, we'll see if that SBC drops today, but I think there is potential of that. Be careful if you have a Donovan card or a Dempsey or maybe a Chicha or a Acto da Hereta, because there of course is a part of rule breakers as well in the MLS. Those cards are definitely invested in right now. It's going to be tough to Lincoln Insignier. So hopefully EA make him cheap if he is today. I don't expect that to be an SBC that would drop on a Friday. That does not seem like as a hype enough SBC for EA to drop on a Friday as a part of the new promo. But hey, we did have Romain Favre last week, so maybe that will be the SBC we got on Friday. We don't exactly know yet, but that's something to watch out for. Now, the real hype for an SBC is the messy player of the month. And I honestly guys have no news as of right now. I keep checking the UNFP Twitter account because this is really the Twitter account that we need to watch out for. Now, since we haven't had any tweets from them, sometimes last year I remembered they would tweet the player of the month like a day beforehand so we would know when it was going to come out. But they haven't tweeted it yet. So that makes me think that EA's got it lined up with them that they might tweet out today at some point before the 6pm content drop. And that's when they would drop player of the month messy. I think there is a slight chance today on Thursday that player of the month messy could actually be on the game before the 6pm content drop. So that's just something to keep an eye out for and to watch out for. Of course, if you're trying to flip this messy road to the knockouts card, this card's price today is going to directly move and be affected by whatever player of the month messy's SBC cost is. I know we did a lot of analysis on that on yesterday's video, but once again, a 92 messy player of the month SBC would be massive for the game because messy is a card that so many people will try to grind and get. And it's such an early time to get a player of the month messy that people will feel okay going out. And let's say the messy SBC is like 700k, they will feel okay going out and grinding that because then they have that messy for a long time in their team. If they want to grind for messy and do his SBC with the tradeables and stuff like that. And it comes at a very interesting time because fodder at the moment is actually down a little bit, right? Last night 85s were like 13k. They're now 11k. 86s are down a little bit. 88s last night were at 28. Now they're about 26. So just a bit of a drop off on fodder. Nothing super crazy. But I think fodder could go lower today. Like I said, maybe a small spike after rewards because people get the coins from rewards, maybe sell some players to go and do that icon SBC last minute before it goes away. But specifically after 6pm today on Thursday with marquee matchups expected it to be dropped like it does every single day every single Thursday. I would expect to see some drop offs like again we saw yesterday like Bernardo Silva 27k drop down to 25 right now back up a little bit to about 26. I would expect to see some more drop offs like this with the marquee matchups SBC being released and that's going to supply some fodder onto the market. And again with that icon SBC going away as well that demand is no longer there as much demand at least for some of these higher rated SBC cards. You still have some demand for 85s because of the team of the week upgrade. Of course being able to do that 10 times is pretty crazy. And I doubt people got that done right away. Super duper fast. So keep an eye out for that. I mean I'm even interested. I'm trying to finish the Alex Tellez SBC. I would be interested in buying one or two of these players that I might need to get the SBC done today at a decreased value with the supplies coming out there. Now would you want to invest in fodder today with the Messi coming out. I would be a bit skeptical with that.  He was 260 yesterday and we were talking about selling him then if you were going to do the player the month you know I don't think there's going to be a ton of panic on the market for that today unless it's super duper duper cheap just because Messi's card this year is not as desirable unless they go out and do something crazy with the player the month like change a work rate or you know I don't know change the positions that his card can be or give him some sort of skill move a week foot upgrade which seems probably very impossible to happen but who knows just watch out for the hype of that messy SBC today because I you know I think it's going to end up being a little more in medium to higher budget it's not going to be one that everybody wants to go out and do right away in terms of how many coins people have on this game so again like I said that marquee matchups SBC though should be a good way to make coins today if you're on a low budget trying to make some coins before the weekend I would expect to see some of the bronzes silvers golds go up a little bit because that's how it that's how it works every week with marquee matchups now last week we didn't have very good packs the Real Madrid and Barcelona pack for all classical was the really the only good one but these two SBCs are what made prices move because they had high chemistry and they were some of the bigger teams and they gave out the best packs in marquee matchups watch out this week with mms to see what kind of packs that we get because that will determine how high player prices will go for the requirements of those but people will be able to make coins a lot with those today now also one thing i'll recommend is if you're in a low budget trying to trade right now just dropping this tidbit in here right now everybody is going and doing the bronze and silver um SBC requirements of the icon SBCs for SCN and Trezeguet I believe all bronze rares right now are selling for like 605 to 600 coins on the market bronze pack method is a very very viable way to get some coins right now in this game if you search bronze rares let me check this actually really fast bronze rares have been selling for increased prices right now they're down a little bit and of course the demand is going to taper off for this as people get it done and then can't do it again until we get some more icon player SBCs but you know with bronze rares selling for a little bit extra it makes BPM a lot easier to make profit off of so that's something to kind of watch out for today on the lower tier side of things now let's talk about rivals rewards because we haven't talked about that yet uh you know today it's what is it the fourth week of division rivals rewards last week we saw a massive rise like i'm talking some really crazy rises on some lower tier cards like Renato Sanchez yes last week though we had a bunch of panic selling in the week that you know created about a bunch of people selling cards selling selling selling and then after rewards came they went out and they started buying now this week am i going to get this the market's being very glitchy and the whole game is being very slow for me right now i don't know if you guys are having the same issue as well but for me it's been absolutely terrible anyways um i don't think there's as much there wasn't as much panic selling earlier in the week this week so i don't know if we're going to see as crazy of a market rise today on thursday as we did last week but i still think there's going to be some prices that move up i'm trying to focus on some gold cards that are just very meta um maybe you could look at some out of pack stuff but i just think a small market rise today on a thursday after division rivals rewards people go out and maybe buy some cards for their team i'm just trying to focus on some player prices that have dropped a lot remembering that La Liga is very hyped at the moment that a lot of people are maybe using the foul cow card in there their team or just working and doing on sbcs they're in La Liga and that's how people are building teams at the moment so i've picked up some gold cards uh you know just from mid to to low budget kind of stuff uh a couple benzema's a cante some Llorente even bought a luiz Diaz uh Usman Dembele so just kind of looking around the market if you're on the market today for that rewards time frame absolutely be looking at some of these meta gold cards look at the team of the week and look at rule breakers cards because rule breakers cards are down a good amount as well and they will get back today during rewards that and it could create a really good opportunity to buy some of these cards watch them rise up uh into the daytime and then sell them before they get supplied again with marquee matchups like Calvin Phillips is down a lot right now i believe he was just like 83 or 84 000 coins he's 85 at the moment but like look through the rule breakers um especially like Robert Tone um you know pk Jesus Navas Godfrey is under 50 000 coins where he just was and i mean yesterday you take a look at his price he went from like 55 k all the way down to the low 50s and under that where he is right now Leon Bailey is 88 k that's really really low for him i mean i'm pretty sure he was 10 k up yesterday at 6 p.m he was dropping all morning but he was still like 94 k now down to 87 so Jekko was low and Barela's in team of the week Zaha is the lowest i believe that he has been so keep an eye on some of these cards you might be able to flip them today also with the brand new team of the week uh these cards are going to take a hit but also some of them could bounce back i'd watch Barela who just broke under 100 k that's very interesting Sonny's got some hype Barela has some hype Gomez of course Neymar those are like the four cards that i would focus on maybe Vlahovic as well a little bit but this team of the week was looking really really bad yesterday when we looked at like the predictions EA of course threw in that Neymar to make this team of the week a lot more interesting and to make people want to go out and maybe play some week in the games this weekend when before it might have seemed like a good week to take in order to skip just with the way that the team of the week and the rewards were looking but definitely keep an eye on team week cards today because they will be tradable like you kind of buy them during that supply of division rivals rewards because a lot of people still take tradable and then you can usually sell a couple hours later before 6 p.m content when they get supplied again but you can usually sell a couple hours later of course as people go on and buy some teams after rewards does drop so that's something to watch out for today on the market again small market rise not a huge crazy one but we'll see what else comes out today probably the timing of that messy will change things too let's talk about some ones to watch upgrades because as expected we got the first ones of the year and a lot of prices did go down some of them have rebounded back during the games yesterday gabriel Jesus basically he got upgraded and then he ended up going down to like 250k and now he's back up to about 278 as people were buying this card back maybe to try it out and that's kind of what happened with the other cards we got upgraded yesterday the bala was like 120 went down to 110 and is now back up a little bit so those two cards got upgraded of course i'm sure you guys have seen the desk card this serginio desk looks really really nice really massive upgrade plus five shooting five defense five physical five passing so his card looks a lot more usable now than it did before so that's a w there also the raheem sterling card if he did his sbc looks very nice too after the upgrade he got plus two shooting and uh plus two passing i believe so very nice upgrade there now another ones to watch card to keep an eye on is darwin nunyes and this one to me is really intriguing because i believe if i'm not mistaken i think liverpool is on two wins um just to double check liverpool is on two wins they're not even on three wins yet and this guy's price he did score the only goal in their one nil win yesterday i don't think it's gonna warrant him an inform though i feel like right now this card is being invested in because people expect him to get an inform and because he's two wins out of three with the insane price rise that we saw yesterday on this card i think a very safe uh thing to do is to take the coins i mean i guess he has risen up a lot in the past two days he went from about 70 000 coins on the weekend to 100 k where he is right now yes of course if liverpool can win their game on the weekend against nottingham forest which you would expect him to do he would be getting a plus two upgrade to an 84 rated card on this next wednesday so six days for now there's a lot of time in between now and then though so i just be a little bit careful with his nunez of course if you bought him at like 60 k or 70 k flat when he was at his lowest then i understand wanting to hold and just see where the hype plays out here of course he is a very high card in fifa very good in game because he is lengthy all that good stuff um i would just say i like the careful route here and i like the safe route so if you're selling and taking the coins i think it's a w um now for there are other ones that are out there you've got a lot of ones to watch cards playing again this weekend chow many and rudiger clinched their three win upgrades they're going to get upgraded next week uh i misspoke in yesterday's video actually barcelona played today so watch out for uh levin doski and of course if you did the kessie sbc these guys are going to be in action today and have the potential to get upgraded um next wednesday so again it's going to be a bit of time before we see those upgrades happen again also on a reason that i don't think nunez would get a team of the week is um ea usually doesn't give team of the week cards for like wednesday or thursday midweek games unless they are a part of the international break because we also have games happening this weekend which i think those would carry more weight for the next team of the week more than what these past couple of games you know today yesterday and on tuesday have actually done now also a quick note for today is we have a rescheduled europa league game with psv and arsenal i believe we just want to double check because i believe that is today on thursday and this game technically the first upgrade for a live road to the knockout card hangs in the balance and it will get upgraded tomorrow we'll talk about it very shortly again tomorrow after of course the game is over but if arsenal beat psv today this odegaard will go up to an but if somehow psv beat arsenal themselves i believe that the savio sbc would end up getting an upgrade because i think that they won their europa league game they did they won their europa league game last week which would be the first win and then the second win could be today so depending on who wins either odegaard or savio will get upgraded tomorrow on friday and that will be the only road to knockout upgrade that we will have had so a lot of upgrade stuff it's kind of hard to keep track of but of course ea at least is now listing that on their website now the dates when stuff is going to get upgraded so that is very nice to see but that's going to be the video for today of course rewards today watch out for that messy potm and maybe some market fluctuations because we were able to make some coins yesterday off of a slow day buying pre six p.m as people sold cards um you know i made like 27k on this reberto carlos made about 10 15k a card on these cordial buzz times two a couple good other flips in there it was a solid day of profits yesterday we're going to hope for the same today on thursday so if you enjoyed the video smash thumbs up comment down below if you have any questions and subscribe if you do it's been natifold count i'll catch you guys later peace out


Welcome to Happiness Isn't Brain Surgery with Doc Snipes. This podcast was created to provide you the information and tools Doc Snipes gives her clients so that you too can start living happier. Our website, docsknipes.com, has even more resources, videos, and handouts, and even interactive sessions with Doc Snipes to help you apply what you learn. Go to docsknipes.com to learn more. We're going to continue talking about symptoms. In this section, we're going to talk about the causes, function, and interventions for lack of energy, as well as feeling agitated. We're going to kind of combine both of them together. And when you feel a lack of energy, you know, it's the, I just really don't have the energy to get up and make food, or take a shower, or even get out of bed some days. And it can feel like you're carrying a hundred pound knapsack on your back.  Agitation is, doesn't necessarily, a lot of people think of it as meaning irritability and, you know, crankiness, which it can, but agitation, we're really talking about your movements. So if you are bouncing your leg incessantly, or you can't seem to sit still, that could be another symptom of anxiety or depression. It's usually more prominent in anxiety, and lack of energy is usually more prominent in depression. But you can see the two of them co-occur. So don't just assume one or the other. So what causes this insufficient or excessive sleep? If you're not getting enough sleep, you may just move and be agitated, sort of, in order to stay awake. Now, that doesn't necessarily mean you're depressed or anxious. It may mean you're just trying to stay awake. If you're sleeping too much, you may not have a lot of energy and a lot of get up and go. Doesn't necessarily mean you're clinically depressed. It could mean that your body is not getting the quality sleep it needs. So you're sleeping a lot, but you're not feeling rested. Lack of motivation and reward can also cause a lack of energy and fatigue. If you are doing things and you just don't see a benefit, you're going to work every single day and you just can't seem to get ahead. You're going to the gym every day and you're not seeming to see any progress. You do stuff around the house for your family and they don't seem to appreciate it. Whatever it is that you find is a reward for the stuff that you do. If you're not getting the rewards, if you're not getting some positives out of it, you're probably not going to have the energy or motivation to do it, so it's going to be more rewarding to sit on the couch and watch TV, for example. So you want to look at, is my lack of energy due to sort of a lack of motivation because just nothing seems to be rewarding right now? And you want to look back at that first symptom that we talked about and the lack of pleasure in things and that can be a cause of lack of motivation. But sometimes, like I said, it's situational. You're doing stuff right now and you just don't seem to be getting ahead or making the progress you want, so you're getting frustrated. And that's a sort of a social behavioral cause. It's not necessarily meaning that you are experiencing, quote, depression. A lack of movement can also cause a lack of energy or fatigue. They say a body in motion tends to stay in motion and a body at rest tends to stay at rest. Well, if you've ever been on bed rest or been sick for a week or so and you get up and you start trying to get back into your routine, you may realize it seems like it's a lot harder. You get fatigued and exhausted a lot easier, especially if you've been on bed rest or whatever for a couple of weeks. So look at your movement levels. Have you suddenly changed and gone from, you know, when I have a project or we're getting ready to launch a new product? Sometimes I'll work for, you know, two, three weeks and I won't go to the gym. I just come in, I sit at my desk, I work all day long, I get up, I go home, you know, do what I need to do around the house and with the kids and then repeat the next day. Not recommended. Just saying it's what I do. I can speak from experience and at the end of that period, when I go back to the gym and I start, you know, gardening again and doing some of those other things that take a lot of physical energy. Wow, I get tired really easy and mental energy is still energy.   So it's important to remember that if you've been out of the rhythm for a while, your body's probably down, downshifted and it's not used to using that much energy right now. So you will feel fatigued more easily, whether it's because you're not moving as much or because you're not thinking as much, you're going to need to build back up into it. Be compassionate with yourself, you know, if you're getting back, you've been on, you know, maybe had open heart surgery or something and you're getting back to work and, you know, maybe work for a couple of hours and then give yourself permission to take a break, take a rest and then start again and you may have to do that a few times a day until you get through the whole day. As you get your wind back, so to speak, you'll be able to eliminate some of those breaks and work straight through a lot easier. But be compassionate with yourself. Fear of failure or rejection can also cause a lack of energy. If you're always worried about what other people are going to think or if you're going to fail or succeed, then it's important to pay attention to that because that underlying anxiety is exhausting. It is totally draining to constantly worry about others' opinions or how things are going to turn out. Poor nutrition can also cause lack of energy. Your body needs the right building blocks to make the neurotransmitters you need for motivation to fuel your muscles and everything. So if you're not eating well, you may find that you feel fatigued. Thyroid or hormone imbalances, yep, it keeps coming up, doesn't it? Can also cause a lack of energy or fatigue, especially low levels of estrogen and testosterone and thyroid hormones. What is the function of low energy? Well, your body is devoting scarce resources to rebuilding and functioning. It ain't got enough gas to do all this other stuff. It's saying, all right, I only have a certain amount of energy right now. So I am going to focus it on what is most necessary to survive and going to the gym or going to the grocery store. That's not making the list today. Be compassionate with yourself.  Life is a marathon, not a sprint. So how do you cope? Ask yourself, again, instead of reinventing the wheel, think of what you already do, what besides caffeine helps you get energy. Deep breathing can help. When you oxygenate your blood, it can help you get energy. For some people, being outside, getting some sunlight will help sort of recharge their batteries. A vitamin D deficiency is also linked with depression as well as low energy. So make sure that you're getting enough vitamin D, which is our sun vitamin. What drains your energy? So we've already looked at what helps you get energy, what you've done in the past, make a list of those things and try them out when you're feeling kind of sluggish. For me, if I get outside, especially if I get outside and get my heart rate up, I generally feel a lot better. If I just sit inside all day, I tend to feel even more sluggish. What drains your energy? Once you know how to build it up, you also want to figure out how to keep it from getting drained. You know, how can you put the stopper in so you're not losing energy in the process of trying to gain it? You don't want to be working against yourself. Emotionally, what drains your energy? If social networking, if getting on Facebook or whatever, or Instagram or whatever it is, drains your energy. It causes you stress or anxiety or irritability. Consider removing that when you already feel like you have low energy or limiting the time you spend on it, even when your energy is not low. So it doesn't drain your energy. I found it's better for me to limit my social networking time to no more than an hour a day. Mentally, what drains your energy? What thoughts do you have that cause you stress and anxiety and angst? Whether it's a negative internal critic constantly telling you that you're not good enough or stuff that's going on in the world and politics and finances and relationship issues and other things you think about. So what thoughts do you have that drain your energy? Because you want to take those thoughts and kind of harness them and say, all right, I have this thought. Now, what can I do about it to improve the next moment? If I am concerned that, you know, politically we're in a bad place and that a nuclear war could start, you know, then I'm going to say, what do I do to address that thought? Do I start stockpiling in case there is some sort of international crisis? So I have enough food and water to get me through six months or whatever, you know, sort of the prepper mentality.  Well, then I want to look at what things have I done that have succeeded? What are the reasons I'm good enough and work on self-esteem issues? Because holding that thought and just continually telling myself I'm not good enough is just going to kind of beat me into the ground.  So I need to figure out how to get rid of that thought or what to do so I can let that thought go and feel like, OK, I've got that issue resolved. Physically, what drains your energy? You know, when I was sick, I wasn't working out as much, I wasn't out in the garden as much. And when I started feeling better, you know, I wanted to go back to the gym and just jump right back into my old life and that that didn't happen. I found that I had to choose. I could either do gardening or go to the gym, but I couldn't. I didn't have the energy. I didn't have the ability at that point because I had been down, downshifted. I didn't have the ability at that point to go running and work in the garden without causing myself a relapse into my illness. So it's important to look at physically. What are you doing that's draining your energy? Housework can be draining. Shopping can be draining. You know, what are you doing? Socially, what drains your energy or who drains your energy? My husband's an introvert and my daughter actually is, too. So the two of them going into somewhere where there's a lot of people where it's crowded, especially if they're expected to be social, is exhausting. It's not that they don't like other people, but that many people in a small space drains their energy. It's exhausting for them. They prefer, you know, small groups, two or three people at a time. They're cool.  So there I limit my contact with them sometimes, especially if I'm already having a low energy day, but I also, you know, set boundaries on our relationship. So when we get on the phone, I don't end up on the phone for three and a half hours. It's like 30 minutes and off and that helps me still engage with them because they're important to me, but set a healthy boundary. So I don't end up just completely depleted for the rest of the day. And environmentally, what drains your energy? For me, it's clutter and dirty floors. I am a fanatic about floors, but when I look around and I see clutter everywhere, it's just, I feel exhausted. I feel oppressed. And I prefer, in our house, we call it flat surfaceitis, which is an inflammation of all the flat surfaces. And I've got teenagers who are homeschooled. It happens, things build up on every flat surface and that has to be, that has to go away by the end of the school day because it bugs me to have piles of stuff on every flat surface. And that, since it quote, bugs me, that's going to be something that is not a huge stressor, but it's one of those slow drains on my energy. It's kind of like if you have a garden hose and you put a, a nail hole in it. It's not going to be a huge leak, but it's going to slowly drain, drain the energy. When you felt lethargic or low energy in the past, how did you help yourself feel better? What else can you do? So make a list of those things. Other simple-ish interventions, get up and move around. Try doing 15, which is, and I say this for a lot of different things, try 15. It means do something for 15 minutes and generally you'll find once you start moving around, you feel a lot better and you keep going.  Dehydration is implicated in low energy and confusion and difficulty making decisions and other things because you're not thinking as clearly, but it is implicated in low energy. So make sure you're hydrated. Increase motivating chemicals by having some successes. If you're feeling unmotivated, if you're feeling like things just aren't painting out for you, whatever you do, set yourself up for some successes, look at your goals and see if maybe you can make some smaller goals that you can achieve and focus on successes you've had in the past.  My husband will do that sometimes if I'm, have particularly low energy. He'll be like, why don't you, why don't we go out and walk around outside and, you know, thankfully I don't experience that a whole lot anymore, but there was one job I had. I would come home and I would basically just sit there and all but drool on myself for the rest of the evening. I was so exhausted, but if he helped me get out and, you know, we walked around on the farm or I started pulling weeds or something. I kind of get my second wind and it would help a lot. Identify any fear or depressive thoughts that may be dampening your motivation and your energy and try to think the opposite. It's not always easy, but sometimes fake it till you make it. So if you have an internal critic that keeps telling you, you're not good enough. Talk back to him and tell him, tell, tell yourself, yes, I am good enough. Thank you very much. And here's why. Think about how you get motivation to do something when you don't have any. And sometimes things you have low energy already or you'd rather spend your energy on something else, but things like laundry or going to work need to be done. So how do you make that? Inviting, how do you increase your motivation? You might set a reward. If you get all your tasks accomplished for the morning, then you can go to your favorite restaurant for lunch or whatever it is. I work for myself. So once I get my tasks accomplished, I get to go home, which keeps me from dilly-dallying and helps me be a little bit more motivated. And how do you get started on a task when you don't want to? I would say try doing 15 is always an intervention. But sometimes I'll bribe myself. I'll be like, okay, let me make a cup of coffee and then I'll get started on this task because everything goes better with decaf. But it's going to be different for different people. You might have something else that you do that helps you get in that mindset to get started on a task. Um, when I do laundry, I'm bad about putting laundry away. You know, I'll, I'll work, I'll do housework and I'll get kind of tired. And by the end of the day, when the laundry is ready to be put away, I'm just like, you know what, I just don't feel like it. But I found that if I dump the laundry onto my bed, I have to clean it off before I can go to sleep. And I avoid putting it back in the basket. I know that some of you are going, we'll just put it back in the basket. No, that kind of defeats the purpose. If it's on my bed, I clean it off and it gets put away and everybody's happy. So the reason I get started is because I have to, in order to do the next task that I want to do agitation means being sped up during the day. And it can be caused by high levels of anxiety. A lot of people when they get anxious, um, will, you know, click ink pens or I have a worry stone that I rub. Um, I'm also really bad. If I've got a thumb drive, I'll click it in and out and in and out and in and out drives people crazy. Um, but I digress high levels of anxiety can cause you to do a lot of things, um, physically, um, that seem repetitive or that are communicate anxiety, like shaking your foot constantly. Stimulants can also cause you to feel agitated. Even if you don't have anxiety thought, anxious thoughts about things, having enough stimulants like caffeine and nicotine can actually increase your anxiety neurochemicals.  So if you're eating too much sugar, drinking too much caffeine or not eating frequently enough, your spikes and crashes in blood sugar may make you a little bit more agitated. Um, they also, you know, as your blood sugar crashes, you may start to feel tired. So you start kind of jumping around a little bit more to try to wake up. When you're sped up, your body is likely detecting a threat, whether it's real, you know, there's a lion chasing you or chemically induced cause you drank six cups of coffee this morning. The key is number one, figuring out why you feel sped up. What's that telling you that you're kind of jumping around? Are you happy? Are you stressed out?  What's going on with you? When you feel driven or anxious, how do you get it under control? When you feel like that. Um, and you know, a lot of people before they go out and do a speech, for example, feel really anxious and agitated and they'll pace the floor and all kinds of stuff. How do you rein that in so you can go do your speech? How do you rein that stuff in? Um, and what can you do to be kind to yourself? Sometimes the agitation, the, you know, jumpiness is because of something that, that you're worried about. So what can you do to be kind to yourself instead of telling yourself you shouldn't be jumping around like this. You need to calm down. Well, what you're doing is what you're doing. So how can you improve the next moment? How can you help yourself see whatever's coming up as a challenge instead of a threat? So if you're going to do public speaking, or if you're going to interview for a job or go to your in-laws or whatever it is that's causing you to be a little bit agitated, uh, how can you be kind to yourself, view it as a challenge, envision yourself successfully completing it. And sometimes you just need to get up and move around because your body has that energy and it's kind of flowing. So move some of those big muscles and that'll help you kind of restabilize. You can also, uh, practice deep breathing, breathe in for four and breathe out for four.  Other simple-ish interventions reduce anxiety or worry by addressing unhelpful thoughts that are stressing you out. If you're having stressful thoughts, identify it and say, okay, what can I do about that? How can I change the situation or change how I feel about the situation in a way that helps me use my energy to work, move towards my goals instead of just being stuck worrying about this thing. Use distress tolerance skills to feel the anxiety and let it pass. Anxiety and anger and agitation, whatever you want to call it, are normal emotions. It's your body's way of saying there might be a threat. So tell yourself, thank you for identifying that. Let me check it out. It doesn't mean you have to hold on to that anxiety. It's a normal feeling. It tells you that you might need to do something to protect yourself. So the first thing to do is say, okay, and then check out the situation, figure out if there is a problem and let the anxiety pass. If you check it out and you realize there's really no big deal, there's nothing to be anxious about, then that feeling is going to pass. If you feed it, if you keep dwelling on the what ifs, you're going to hold on to that feeling and be stuck kind of like in quicksand. Practice good time management so you don't feel pressured. A lot of times people have anxiety because they're over committed and they just, they're overwhelmed and don't even know where to start. So if that's you, stop, figure out the have tos. Those are the things that have to get done or there's going to be major negative consequences. Prioritize those. You know, everything else can go by the wayside. We're worried about the have tos. If you don't pay your light bill, power's going to get cut off. So prioritize those. Delegate any that you can.  If your neighbor down the street can help. Okay, cool. So then what's left? You've got to figure out how to make it happen. You know, maybe you're the one who does all the cooking for the family. Well, let's simplify that. You know, maybe you order takeout tonight or maybe even for the whole week. If you've got a lot of stuff going on at work. Is it something you want to do all the time? Probably not, but is it a way to simplify and help you reduce your stress and anxiety right now? Might be. Pay attention to and reduce how many stimulants you're taking, including caffeine, nicotine, diet pills and decongestants. All of these can cause you to feel revved up. And remember that unstable blood sugar and poor nutrition can make you feel jittery. So try to eat healthfully and regularly. Being fatigued or slowed down, feeling like you're out of gas can be caused by too much or too little sleep, lack of motivation and reward, plain lack of movement, fear of failure or rejection, keeping you revved up all the time and sort of anxious all the time, poor nutrition and thyroid or hormone imbalances. Being sped up on the other hand indicates that your body may be perceiving a threat and it's trying to tell you you need to pay attention and get ready to fight or flee.  So as with all symptoms, ask yourself, when in the past did I not have this symptom and what was different? What has changed that might be causing me to feel this symptom and how can I address it? If you like this podcast, subscribe on your favorite podcast player, or you can join our community at docsnipes.com and access additional resources.