The Science of Caffeine: The World’s Most Popular Drug

https://www.youtube.com/watch?v=YuJOhpNS0IY

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Millions of Americans use caffeinated beverages every day as a pick me up.
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It is after all the world’s most popular drug and with new caffeine infused products like energy drinks, gum and even beef jerky hitting the shelves, our love affair with caffeine shows absolutely no signs of slowing down. Caffeine is an interesting drug because when enters the body it breaks up into three different yet very similar molecules. When metabolized in the liver, enzymes chisel off one of three methyl groups to form these three metabolites with three different effects on your body: Theobromine. Paraxanthine. Theopylline.
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While in the brain, this caffeine party crashes adenosine receptors blocking the normal guest, adenosine from doing its job. Adenosine is responsible for slowing down your back giving our brains giving us the cue to calm down and take a nap. Also adenosine is responsible for regulating neurotransmitters in the brain such as dopamine. As you can see, adenosine is also quite similar to caffeine in structure, which is why caffeine binds so easily to the adenosine protein receptors. Once connected, caffeine increases the activity in neurotransmitters like dopamine ultimately leading to heightened brain activity.
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Then the three metabolites perform their own specific functions.
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Theobromine increases oxygen and nutrient flow to the brain. Paraxanthine enhances your body’s athletic performance by increasing the rate a fat breakdown to fuel muscle activity. Theopylline increase your heart rate and reinforces your ability to concentrate. And although these effects come together to produce a state of wakefulness, too much caffeine can turn sour pretty quick. At higher doses caffeine is known to cause jitters, anxiety and just general all-around discomfort. For this reason scientists have found four hundred milligrams is the safest average dose of caffeine for adults. To put that into perspective, that’ll be around three eight-ounce cups of coffee, five eight-ounce Red Bulls or a whopping eight cups black tea.
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And on a side note site it’s also found that caffeine becomes toxic around 10 grams, which works out to be about seventy five cups of coffee, or 180 cups black tea. However in the lethal limit does vary widely from person to person. Hey thanks for watching folks.
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Stay tune next week, we’ve got more science coming your way that can only make you smarter. And if you haven’t already make sure to subscribe, so that you don’t miss anything.
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Oh and if you have any chemistry themed questions, make sure to post them in the comments, they might be in upcoming videos.
Source : Youtube

Caffeine and Adenosine Receptors

https://www.youtube.com/watch?v=jOfquPE1cnU
What do tea, energy drinks, chocolate, cola, and coffee have in common? They all contain caffeine, the most popular psychoactive drug in the world. Almost everyone knows firsthand how effective caffeine is at keeping you awake, but how does it do it? Listen in to this episode of Medicurio to explore the history, mechanism, and surprising medical uses of caffeine.
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Humans and caffeine have had a long history together.
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The drinking of tea began almost 5000 years ago in ancient China while the drinking of coffee began around 1000 years ago in Arabia.
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In both civilizations, caffeine became an integral part of their cultures.
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Tea and coffee arrived in Europe around the same time in the 16th century and likely caused a revolution of knowledge and technology in Western civilization.
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This was because before caffeine was introduced, due to the unsanitary water conditions, Europeans often drank weak beer and wine throughout the day instead of water.
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The alcohol sterilized any germs, but also made people tipsy.
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You can imagine how that would have affected productivity of workers in Europe. When coffee became popular, not only did it allow people to work energetically, it also popularized coffeehouses, where people had serious discussions about current events over a cup of coffee, resulting in philosophy, science, and politics all advancing in leaps and bounds.
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Without caffeine, Western civilization may very well be a lot less developed than it is now.
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It was in the 1800’s when caffeine was finally isolated from coffee, leading to extensive research on the drug.
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Finally, in the 1960’s, scientists discovered how caffeine prevents sleepiness. But to understand its mechanism, first we need to figure out what is going on inside our brain to make us fall asleep.
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Cells in our body such as neurons break down a molecule called adenosine triphosphate for energy.
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One of its breakdown products is adenosine.
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Therefore, as the brain uses up energy throughout the day, adenosine levels steadily increase inside the neurons, leading to some adenosine exiting the neurons which can bind to adenosine receptors to cause sleepiness.
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This is a very useful mechanism: high adenosine levels in the brain indicate that the brain has been very active and needs to rest, so adenosine will make you fall asleep.
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Specifically, adenosine has two effects, depending on what type of adenosine receptor it activates. If adenosine activates an A1 receptor, which are found on neurons that keep the brain awake, those neurons become less active.
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If adenosine activates an A2A receptor, which are found on neurons that initiate sleep, those neurons become more active.
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The combined activation of these two receptors, a weaker wake signal and a stronger sleep signal, as well as a variety of other hormones, are responsible for making you fall asleep. During sleep, the brain can replenish its energy reserves and begins to eliminate adenosine. Eventually, not enough adenosine is left in the brain to activate adenosine receptors, so you wake up feeling refreshed.
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The structures of caffeine and adenosine are very similar, which means that caffeine can also bind to adenosine receptors.
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However, since adenosine and caffeine are not exactly the same, caffeine cannot activate those receptors.
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All it does is compete with adenosine for the receptors, making it more difficult for adenosine to activate those receptors to cause sleepiness.
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This is how caffeine makes you feel more alert, essentially by decreasing the sensitivity of your neurons to adenosine.
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Caffeine’s effect only lasts for two to four hours though, depending on how fast your body breaks down caffeine, which is mainly determined by genetics.
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Once your body breaks down the caffeine, adenosine can once again bind easily to its receptors to cause sleepiness.
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If you ingest caffeine on a daily basis, you may have started with drinking one cup of coffee a day and eventually moved on to three or four a day to have the the same feeling of alertness.
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This is known as caffeine tolerance and often happens to people who are chronic coffee drinkers. This may be due to your neurons synthesizing more adenosine receptors to compensate for the receptors blocked by caffeine.
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Therefore, more caffeine is needed to block those additional receptors. If a chronic caffeine user suddenly stops taking caffeine, since there are now so many adenosine receptors, the sleep-inducing effects of adenosine may intensify.
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Therefore, some users may experience withdrawal symptoms such as fatigue, drowsiness, difficulty concentrating, and irritability, the opposite of caffeine’s effects.
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To avoid these unpleasant feelings, these people will continue to take caffeine. This results in a mild physical dependence on the drug, but not severe enough to be classified as a true “addiction”.
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Caffeine is nowhere near as addictive and life-ruining as other stimulants like cocaine and methamphetamines.
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These withdrawal symptoms can last up to a week until the number of adenosine receptors returns to normal, and you can minimize these symptoms by slowly weaning yourself off of caffeine rather than stopping abruptly.
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Adenosine receptors are also found outside the brain, particularly in the heart and kidneys.
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Just like how activating A1 receptors in wake-stimulating neurons decreases their activity, activating A1 receptors in the heart and kidneys also decreases their activity: the heart slows down while less blood is filtered through the kidneys, leading to less urine production.
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Just like in the brain, activating A1 receptors is a way to give these organs a rest as well, as both heart beating and urine production consume energy.
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When these A1 receptors are blocked by caffeine, the opposite occurs: heart rate increases and more urine is produced, symptoms you may experience after a few cups of coffee. For people who have ingested a large amount of caffeine, they may experience uncomfortable symptoms such as headache, dizziness, and insomnia from over-alertness, jitteriness from higher heart rate, and dehydration from increased urine production.
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However, caffeine is generally a safe drug. It is very difficult to overdose on caffeine. Here are the caffeine levels in common caffeine-containing substances.
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For caffeine to be lethal to an average adult, 10 grams of it must be ingested within a few hours, which is the equivalent of around 100 cups of coffee.
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A few words of caution though: children should avoid caffeine, as it is still unknown what kind of effects caffeine has on a developing brain.
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And if you are constantly using caffeine to avoid sleep, STOP. Adequate sleep and rest are important for healthy brain function.
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Aside from its stimulatory effects, caffeine also has some medicinal effects, though its mechanism there is not well understood.
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Caffeine is commonly found mixed with NSAIDs such as acetaminophen and aspirin because caffeine can enhance their painkilling properties.
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This is particularly useful in treating pain from migraines.
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Even more interesting is that recent research has found that moderate daily caffeine intake seems to prevent various neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
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It is truly exciting that such a common drug like caffeine may be the key to preventing the devastating neurodegenerative diseases that are affecting so many people right now. So the next time you drink a cup of coffee or tea, realize that you are taking in a drug that not only played a huge role in human civilization in the past, but may be an important medical drug in the future.
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Thanks for watching, and see you next time on Medicurio.
Source : Youtube

How to Be as Productive as Elon Musk – 5 Essential Practices

https://www.youtube.com/watch?v=q4cjNYGUaoA
For quite a while now I have been fascinated by Elon Musk’s ability to accomplish incredibly difficult things and often at a ridiculously fast pace. Love him or hate him, you can’t deny that Elon Musk is a pretty productive guy. And, as someone who loves digging in to see what makes successful people tick, I recently started to wonder what are the habits and practices and mindsets that drive Elon Musk’s ability to get things done.
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After reading Ashlee Vance’s biography on Musk as well as digging into some of his Reddit AMAs and past online interviews, I came up with five lessons that answer this question. And, these five lessons are things that anybody can put into practice in their own lives.
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And, we’re gonna start with one that is deceptively simple. At an AMA he did on Reddit in 2015, one of the most updot, updoted, updooted. One of the most updooted (laughs). I should just say updooted.
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One of the most updooted questions was what daily habit do you believe has the largest positive impact on your life? To which Musk simply replied, “Showering.” Now, I’ll admit that min initial reaction to this question was that Elon was basically trolling this person. And, hey, it’s possible that he was.
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But, it’s also possible that he was serious about it. And, reading his answer made me think about a broader, but still related lesson that I’ve learned myself. When I take my personal appearance seriously, I take my work more seriously as well. If I wake up in the morning and I shower immediately and I wear clothes that make me feel confident, I’m likely to have a really productive day even if I’m working here at home where nobody can see me. And, this is something that many entrepreneurs learn really early on when they start working for themselves. And, it’s a lesson that many students learn when they go to college and they get out of their parents’ houses.
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And, the fewer external structures you have in your life, you know, managers, parents, incredibly tough fairies named Jorgen Von Strangle, the more you have to rely on your own self-discipline and willpower to get things done.
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And, those two traits are surprisingly influenced by your hygiene, by your personal appearance, and by the organization and cleanliness of your environment. So, if you wanna be more productive in your work on a daily basis, take these things seriously. Shower every day, or at least often enough that you don’t smell like a beta tester for a cologne made by Oscar the Grouch. And, dress well.
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And, by that I don’t mean you have to wear a suit and tie to class, but wear clothes that make you feel confident and that make it look like you’re taking yourself seriously. Another thing that I noticed about Musk, which forms the basis of our second lesson, is that he sets an example for his team.
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Musk is a famously demanding CEO, expecting his employees to work long hours, outwork the competition at every point, and basically give up any semblance of a work-life balance.
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And, this can make him seem abrasive and uncaring. Here’s one thing that he said to one of his employees at Tesla.
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“I want you to think ahead and think so hard every day “that your head hurts.
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“I want your head to hurt every night when you go to bed.” Now, despite this abrasive nature, most of Musk’s current and former employees have a lot of respect for him. And, they’re willing to sacrifice a balanced life in order to meet his demands. Why is this? Well, one reason is that Musk doesn’t expect anyone on his teams to work any harder than he does. In other words, he sets the example.
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Musk puts in anywhere between 85 to 100 hours per week, often working the full seven days.
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And, he also has an intense system of bashing his tasks in order to wring every minute for all that it’s worth. So, while Musk’s employees are working hard, he’s working harder.
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Of course, an integral part of setting an example, is making sure that example is visible to the people whose morale will benefit from it.
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And, that’s why Musk chose to put his desk at Tesla on the factory floor in the middle of all the other engineers’ desks. Steve Jurvetson, who’s one of the board members at Tesla explained Musk’s reasoning for selecting this location. “He picks the most visible place on purpose.
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“He’s at Teslas just about every Saturday and Sunday “and wants people to see him and know they can find him.” Now, here’s how this relates to your personal productivity. Deliberately choosing to set a good example for those around you, will further motivate you to consistently improve. When you know other people are watching, especially people that you’ve put demands on, you’re not gonna rest on your laurels. Plus, when you’re working on a group project, or if you eventually get into a situation where you’re managing other people, setting an example is gonna help to make your team a more cohesive and effective unit.
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And, for Elon Musk, having his teams be cohesive and effective is crucial because he is constantly setting stretch goals, which is the basis for our third lesson.
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One of Musk’s most notorious character traits, is a tendency to set incredibly ambitious deadlines for his companies’ various projects.
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And, this can sometimes be unrealistic. If you’re familiar with Tesla’s early history, you might remember that they initially promised to ship the first Roadster back in 2006, a date that was further pushed back and back and back until the Roadster finally released in late 2008. On the flip side, these seemingly impossible deadlines have a powerful effect on his teams. Here’s how one former executive at SpaceX put it. “It’s like he has everyone working on this car “that is meant to get from Los Angeles to New York “on one tank of gas. “They’ll work on the car for a year and test “all of its parts.
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“Then, when they set off for New York after that year, “all the vice presidents think privately “that the car will be lucky to get to Las Vegas. “What ends up happening is that the car gets “to New Mexico, twice as far as they ever expected, “and Elon is still mad.
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“He gets twice as much as anyone else out of people.” And, I wanna put special emphasis on that last sentence there because it perfectly illustrates the power of stretch goals. Essentially, a stretch goal is a goal that’s beyond your current capabilities or sometimes your current perception of your capabilities. If you think that you can do five pull-ups and you have a coach who tells you to jump up on the bar and do 10, he’s just set a pretty challenging stretch goal for you.
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And, what’s gonna happen is you’re probably not gonna get 10 pull-ups, but you are gonna get seven. Often the seemingly impossible stretch goal is exactly what’s needed to push us past our previous conceived limits.
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You have to have the guts to go for something that you don’t think you can currently achieve because in pursuit of it, you’re gonna bring your skills up to the level that they need to be at to actually get it done. This kind of growth doesn’t happen when you keep aiming for things that are just as doable as what you’ve done before. And, Elon Musk knows this well.
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Another thing that Musk knows well is the value of developing a wide knowledge base. Among the CEOs of all the tech companies out there, Musk stands out as one of the few who actually understands a lot of the science behind the cars and rockets that his companies create.
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And, this wide understanding of physics and math and engineering allows Musk to actually follow along when his engineers explain problems to him.
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And, he can often suggest solutions that do end up working. Additionally, this wide breadth of knowledge allows him to push past mental roadblocks and to motivate his team to innovate and do things that others thought were impossible.
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The idea of reusing rockets is a great example here. In his book, Ashlee Vance notes that, “There’s a camp of space experts who think Musk “is flat-out wasting his time, and that engineering “calculations already prove the reusable rockets “to be a fool’s errand.” And, yet in March of this year, SpaceX launched the same Falcon 9 rocket into space for the second time. Reusable rockets are here. Now, Musk’s knowledge of science and engineering isn’t solely a product of his pre-CEO years. Even as he worked to run his companies, he also strove to learn the fundamentals of what his engineers were building.
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Here’s a great passage from Vance’s book on this. He would trap an engineer in the SpaceX factory and set to work grilling him about a type of valve or specialized material.
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“I though at first that he was challenging me “to see if I knew my stuff,” said Kevin Brogan, one of the early engineers.
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“Then I realized he was trying to learn things.
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“He would quiz you until he learned 90% of what you know.” Musk’s insistence on learning about every aspect of the engineering that goes into his companies’ products makes him a T-shaped person, somebody with a deep knowledge and skills in one particular area, but also a shallower, yet still fairly substantial amount of knowledge in a broad array of other topics and disciplines. By contrast, an I-shaped person, a specialist, has a deep knowledge in one particular area, but that’s about it. They basically stay in their lane. And, there’s also what you could call a dash-shaped archetype. These are your jack of all trades, master of none type people. Out of these three archetypes, you should be striving to become a T-shaped person, because doing so gives you the best of both world.
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You develop expertise in one particular area to a degree where you can make a truly meaningful contribution to it, but having broad knowledge in a lot of other areas allows you to be more creative, and allows you to look at problems from a new perspective and solve things in a different way. And, that brings us to our final and most important lesson from Musk. Always assume that you can improve. I wanna start this section off with what is hands-down my favorite quote from Elon Musk.
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“I think it’s very important to have a feedback loop, “where you’re constantly thinking about what you’ve done “and how you could be doing it better.
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“I think that’s the single best piece of advice: “constantly think about how you could be doing things better “and questioning yourself.” Elon Musk is never satisfied with where he is now. He may be proud of his accomplishments and what his companies have been able to achieve, but he knows that in every single area there’s always something that could be done better. There’s always a better, faster, cooler, or cheaper way to do it.
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One of my favorite examples of this mindset in action is when he got a $120,000 quote from a supplier for an electromechanical actuator, which is a part that needs to go into a rocket.
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Now, most aerospace companies probably would’ve accepted the quote price, shoved the part into their rocket, and passed the expense on to their clients.
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But, Elon Musk, instead, laughed at the supplier and told an employee to go build the exact same part from scratch with a budget of $5,000. And, that employee, whose name was Steve Davis, ended up building the part for $3,900, which was even under the budget that Musk set and that part ended up going to space in the Falcon 1 rocket.
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So, again, there is always a better, or in this case, cheaper way to do it.
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Now, there’s a name for this method of thinking.
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It’s called the growth mindset and it’s potentially the single most important factor that separates successful people from their less successful counterparts. A growth-minded person thinks that they can learn anything as long as they’re willing to put enough effort into it. If they fail, they’re gonna get back up and they’re gonna try again, this time with new knowledge about what not to do. And, at the end of the day, they realize that their potential is only limited by their willingness to work hard and keep trying new approaches until something works.
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People who don’t think this way, have a fixed mindset. They tend to see the world as something that is the way it is, it’s not really gonna change.
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And, that they themselves are not really the kind of people that get better.
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They may also believe that the way they currently do things is the best way to do it. These are the kind of people that think if it ain’t broke don’t fix it. But, the thing is, this type of thinking is what gets people stuck in ruts. It causes stagnation.
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Meanwhile, those who live a growth-oriented life are going to make progress.
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And, even if the progress they make is small, even if it’s just 1% per day, over time, well, that adds up.
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Now, earlier on we talked about how Elon Musk is a T-shaped person, how he has that deep level of expertise that’s augmented by a broad knowledge base of many different topics.
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And, this is something that you should be striving to become, especially as more and more companies are leaning on algorithms and automation to solve the really straightforward problems. If, say you’re an engineering student, you definitely wanna spend most of your time focusing on the main things like fluid dynamics and algorithms. But, if you spent some of your independent time also dabbling in things like marketing or graphic design or maybe even a tech area that you’re not familiar with like machine learning AI, you’re gonna be able to use your main skill set more creatively and you might find that you actually find a job at the intersection of two fields that you didn’t even know existed in the first place.
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And, if you wanna start building some initial competence in these outside areas, you should aim to do it actively. And, one of the best places that you can do that is Skillshare.
00:10:39
Skillshare has over 17,000 courses and a ton on different topics including all the ones I just mentioned above: graphic design, AI and machine learning, marketing.
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In fact, they have a fantastic marketing course from Seth Godin who is one of my favorite authors that you should definitely check out.
00:10:53
And, the best thing about all their courses is that they have hands-on, practical components. So, instead of just watching videos, you’re gonna be able to sink your teeth into some challenges that will really stretch your capabilities and accelerate your learning. Now, while they do have thousands of courses for you to choose from, I do wanna recommend one course in particular this week.
00:11:09
And that’s Keith Yamashita’s course on storytelling. Human beings are wired to love stories. So if you can learn the elements of good storytelling and how to craft one yourself, you’re gonna have an easier time connecting with people and getting them onboard with your ideas, whether you’re giving a presentation or interviewing for a job. So, if you wanna go through that course or dig into any other area that you’re interested in, give Skillshare a try.
00:11:28
And, the first 500 people who click the link in the description down below and sign up, will get a two-month free trial of unlimited learning. After that, a premium subscription starts at less than 10 bucks a month and you can cancel at any time. So, go check ’em out and I wanna give a huge thanks to Skillshare for sponsoring this video and continually supporting this channel. Also a huge thanks to you guys for watching. And, if you like this video, definitely give it a thumbs up to support this channel.
00:11:48
And, hey, maybe consider sharing it with a friend as well. If you’re not subscribed yet, you can subscribe right there and maybe click that bell icon if you wanna get notifications right when I upload.
00:11:56
Otherwise, click right there to get a free copy of my book on how to earn better grades. You can also click right there to check out our latest podcast episode which you might wanna do if you’re looking for a job any time soon.
00:12:05
Otherwise, I will have one more video from this channel right there that you can click on and watch.
00:12:09
Thanks for watching and as always I will see you in the next video.
Source : Youtube

How to Rewire your Brain to Optimize Productivity – Be More Productive

https://www.youtube.com/watch?v=THRYUfwGp6s
What do you think about when you see the word productivity maybe you think about focusing on a single task maybe you visualize a full list of tasks that have already been crossed off or maybe getting into a flow at work where
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time seems to pass you by and you hustle through all of your assignments whatever productivity means to you it’s something that you can achieve see productivity isn’t just a course of action productivity is a state of mind and I’m
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gonna give it to you hard a lot of recent research says that productivity is correlated with the trait called conscientiousness it’s a personality trait that you can’t really change but there’s also research that contradicts
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this and says that you can push your boundaries if you work on it you can change your brain and I’ve seen it happen I’ve seen lazy people change their efficiency but that’s because you’re literally changing your brain now
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we can mimic some conscientiousness habits and through those habits we can start to rewire our brain to become more productive and I’m going to show you those habits if you can rewire your brain to be more productive you will
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start writing to-do lists and crossing everything off of them before you even know it tip number one is to start in the morning some light tells our brains when to get up and when it’s time to wind
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down so I suggest setting your alarm clock as the Sun rises and specifically if you can a little bit earlier to give yourself time to get things done earlier have you ever experienced a morning when you wake up feeling refreshed and you’re
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ready to take on the day only the next day you feel groggy and irritable well when we sleep our bodies move through different cycles if we wake up at the wrong time in those cycles we might feel tired and lethargic throughout the
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entire morning well a simple way to combat this is by downloading an app something like sleep cycle at night you give the app a range of time when you’d like to get up and you place the phone near your bed based
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on your sleep cycle the app will get you up at a time when you should feel refreshed and ready to take on the day and trust me I’ve tried this before and it usually works tip number two is a segmented schedule so you’re up and
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you’re awake and you’re ready for the day now what well you need to rewire your brain to think by the hours of the clock from 9:00 to 10:00 you will focus on project a from 10:00 to 11:00 you will focus on project B from 11:00 to
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noon you will focus on project C I recommend setting your schedule ahead of time to fit in all of the tasks that you’d like to get done for the day a lot of people nag and they say I can’t work by a schedule I feel constrained well
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then you’re setting up your schedule wrong you should set it up with stuff that you want to do – you should reward yourself treat yourself like a worker that you’ve hired and if you don’t reward or
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pay that worker and you just give them a whole bunch of stuff to do you’d hate that schedule to a schedule should be a helpful tool not a confining jail also don’t forget to add breaks to your schedules leave your distractions or
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miscellaneous tasks to these designated break times something like an email a Facebook message or a daydream can completely derail your entire focus and if your brain knows that it has a break coming up in a few minutes it’s more
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likely to put that distracting thought aside until that break something I highly recommend looking into is the Pomodoro Technique the Pomodoro Technique is a way to schedule two hours of work with small breaks and long
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breaks in between it’s one of the most effective and proven ways to focus on a task at hand for just the right amount of time tip number three is productive awareness now it can be hard to stop yourself from getting carried away with
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distracting thoughts this lack of awareness is like the number one killer of all productivity luckily it’s easy to take control of your awareness and use it to your advantage awareness requires recognizing where you
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are and what you are doing in the present moment kind of like meditation take some time to be aware of your surroundings right now what’s happening in the room where you’re sitting what parts of your body are making contact
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with the chair to the table or computer or the articles of clothing that you’re wearing what do you see what do you hear even weirder what do you smell have you been reading and digesting the words in front of you or have you been
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distracted by other thoughts if you know that you get distracted easily and have trouble staying aware of the present moment I highly recommend meditating or taking a workshop based on mindfulness these activities can help you stay aware
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of your surroundings and thoughts all day long and on the same note you need to control your environment as much as possible trying to find a place where distractions won’t creep up on you people won’t come up to you and you
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won’t be daydreaming out the window as you learn to be more aware of all of your thoughts you will see distractions coming from a mile away and hopefully you’ll be able to shut them down tip number four is to hold yourself
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accountable schedules work because they give you an idea of what’s coming up and they also give you a goal to pursue when you see that it’s 2:30 and you know you have another half hour left to complete an assignment you know that you can ramp
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up your focus or maybe give yourself a little bit of slack everyone works at different paces and if you want to be truly productive you have to find the pace that works for you as you create your schedule give yourself some time to
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make notes throughout the day when did you feel tired what helped you focus maybe what distracted you you probably start to notice patterns after a couple days maybe you always feel tired at 2:30 in the afternoon or maybe
00:04:33
you’ll feel better on the days that you do yoga in the morning I give a more in-depth guide to tracking your natural productivity states in my full psychology a Productivity course but I’ll talk a little bit more about it at
00:04:42
the end of this video once you start to recognize the times when you feel most productive of the tools that help you you can start to create a schedule that works for you and makes you more productive tip number five is positive
00:04:52
validation did you accomplish your first task of the day in a timely manner well congrats that’s great that you did that make sure you take a moment to cross that task off your list and pat yourself on the back metaphorically positive
00:05:02
validation can train you and your brain to chase anything including productive habits and a laser beam focus just use basic conditioning to reward yourself see our brains naturally seek rewards and they try to retreat from pain if you
00:05:16
can rewire your brain to frame productivity as a truly rewarding way to live your brain will start to crave productivity and it will look for a day full of accomplishments affirmations and positive validations show your brain
00:05:27
that you truly want to cross tasks off your list you want to stay healthy that you want to make money or do whatever it is that you actually want to do for example when I’ve had a really productive day when
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I’ve gotten a lot of stuff done I’ll take some friends to a movie or I’ll go out to eat at a nice restaurant I want to rewire my brain so that productive day equals fun evening and it’s working too because when I start thinking about
00:05:46
what I want to do in the evening for fun my brain automatically looks for things to work on I know it’s kind of weird and it’s kind of a difficult feeling to explain but you should definitely try it number six is to manifest your
00:05:56
productivity do you really see yourself as a productive person maybe you don’t today is the day to rewire your brain and change your own attitude you need to throw out any doubts or memories of lazy days because today you are a productive
00:06:08
person that’s just who you are get it you need to continue to manifest positive thoughts and visualize yourself as a productive person that you want to be to give you some insight into this I created a full to our course on the
00:06:18
psychology of belief and within the research process I learned that the best way to be motivated towards something is to think of that trait as part of your identity you might think I’m a productive person who gets loads of
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meaningful work done and you should tell yourself that that would be an affirmation and you need to tell yourself that until you start to believe it because the sooner you start to believe that you’re productive the
00:06:38
easier it will be to sit down scheduled your task for the day and actually get them all done I suggest creating a mantra or an affirmation for yourself that says something along the lines of I’m
00:06:47
productive keep this mantra in your back pocket and repeat it every morning whenever you feel like you’re not being productive and your brain starts to pick up on this mantra it will rewire itself and you will believe that you can get
00:06:57
everything done on your list see our minds are fascinating subjects to study human minds have similar habits and certain habits can trick anyone’s mind into becoming more productive this is the idea behind the psychology of
00:07:07
productivity it’s an online course that I created that will help make you a more productive person if you want to learn more about the specific tactics and mechanisms that make someone a super productive industrious person the
00:07:18
psychology of productivity is a proven system to accomplish more helped you defeat procrastination and take control of your day using tactics backed by psychology you can check out more about the full course and some of the results
00:07:28
that past students have had by checking out the link in the description also there’s a 30-day money-back guarantee so it’s completely risk-free and I also want to let you know I’m thinking of raising the price because of how popular
Source : Youtube

How to Stop Overthinking

https://www.youtube.com/watch?v=CVFbUTjATGc
Overthinking is easy to slip into.
00:00:03
Think about a time you distinctly remember overthinking.
00:00:06
You feel your heartbeat rise and your eyes dart.
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Thoughts fire at unprecedented speeds as you struggle to pick up the pieces.
00:00:14
You work yourself up, imagining all kinds of scenarios in your head, overloading it with stress.
00:00:20
Now ask yourself this, how many times have you felt silly or a strange wash of relief because the overthinking led to nothing? More often than not, situations aren’t as complex as you may think.
00:00:33
Overthinking can lead to procrastination, and a lack of self-confidence, and destroys the time you have with yourself while potentially affecting those around you. Of course, this isn’t a blanket statement.
00:00:45
Neglecting certain aspects in fear of overthinking will cause avoidable issues. Still, it’s worth noting the damage overthinking can cause.
00:00:54
More significantly, however, there are plenty of solutions to overthinking.
00:00:59
These aren’t instant fixes – undoing a thought process in your head is often a daunting task, so before watching the rest of this video, take some time to forgive yourself. Self-improvement is all about understanding why you do things a certain way and moving forward.
00:01:16
This is no different.
00:01:19
Accept you can’t control external events For anyone, overthinker or otherwise, control is critical for feeling in charge of our lives.
00:01:28
It’s represented in all kinds of ways, from your morning routine to planning a wedding. For overthinkers, however, the desire for control can extend further. It can extend to external events way beyond an overthinker’s grasp.
00:01:44
The more they take on in their mind, the heavier that responsibility weighs, even if there is no responsibility in the first place.
00:01:51
Let’s say you’re an overthinker and you’ve just completed a job interview.
00:01:55
You’ve done everything you can – asked the right questions, composed yourself throughout and gave as good a version of yourself as possible.
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The interview ends and all you can do is wait.
00:02:08
For some, that’s that chapter closed until you find out more.
00:02:11
For those who struggle with overthinking, the brain goes into overdrive. Thoughts about your performance, how you ended the call and what emails you can send after the fact all play on the mind when in reality, you’ve done all you can. Accepting that you can’t always control external events helps put your mind at ease. Think of it like a roadblock for intrusive thoughts.
00:02:34
A helpful way to bring this to life might be by writing down the things out of your control and sticking them somewhere prominent as a continued reminder of what not to think about.
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Taking action (no matter how imperfect) One of the biggest causes of procrastination is an overhanging sense of imperfection.
00:02:54
While it is simple to write any number of tasks on your to-do list, actually completing them is another thing entirely.
00:03:00
How many times have you done everything you set out to do in one day? One of the most difficult challenges facing overthinkers is getting started.
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Before beginning, overthinking can lead to performance anxiety and subsequent procrastination.
00:03:14
It may sound too easy to simply ‘take action’, but the more you break it down, the easier it becomes.
00:03:21
Again, let’s use the job interview example from earlier.
00:03:25
You’ve been tasked with creating a presentation for the potential role.
00:03:29
It’s due in just a few days but you haven’t started; the task itself seems daunting as all manner of questions and scenarios run through your head: ‘What if the technology lets me down?’, ‘What if they hate the presentation?’, ‘Where do I even begin?’ These questions and scenarios bounce around in an overthinker’s head until the task itself has grown from a small hurdle into an unsurmountable climb. The solution, as we’ve touched on, is quite simple. Break it down.
00:03:59
Find the smallest, most achievable part of your task and run with it.
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Pick something that doesn’t require perfection and secure that coveted feeling of achievement.
00:04:08
In this example, simply opening, titling, and saving a presentation document would be a solid, achievable start.
00:04:17
Stop following through on all your thoughts You may occasionally see videos captioned ‘when you let the intrusive thoughts win’ doing the rounds on TikTok and YouTube. Intrusive thoughts are the Alfred to an overthinker’s Batman.
00:04:30
The thing is, most people get them and they can be completely random. For example, have you ever stepped in a lift and been tempted to push all of the buttons at once and run? Perhaps your intrusive thoughts are more innocent, such as wondering what would happen if you got on a random train instead of the usual.
00:04:48
I don’t know, but whatever way these thoughts materialise, they’re there.
00:04:53
A problem arises when these thoughts aren’t left in the void your brain leaves for such a thing.
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Giving intrusive thoughts credence is a surefire way to overload your predominant line of thinking and overwhelm your mental energy resources.
00:05:07
A tip if this is you? Stop following through on all of your thoughts. Not all of them need to be listened to.
00:05:15
It’s as simple as recognising that not every thought is a good one. Our minds are not immaculate – human error is prevalent.
00:05:23
You’d be forgiven for conflating this with self-doubt, as reminding yourself that not every thought needs listening to could cause you to doubt the authority of your voice. If you’re worried that’s the case, work on tracing the severity of your thoughts down. Ask yourself, “will this matter in five days?” If the answer is no, chances are it’s not worth your time.
00:05:44
Live in the present moment instead I know what you’re probably thinking.
00:05:49
Living in the moment is advice flung around in a far too carefree nature amongst the self-improvement community.
00:05:56
But, as with a lot of seemingly tired cliches, its positive effects ring true. Overthinking is a challenge we face when we dedicate too much of our present-day energy on our future selves.
00:06:08
Going through life with your future self in mind is a very healthy trait to have, but if taken too far, your present-day is at risk.
00:06:16
Overthinking about details out of your control in fear of the potential for damage negates any effort you put into enjoying your life as you’ll never get to enjoy the moment you’re in.
00:06:26
Living in the present moment helps to refocus and recalibrate wasted energy into a force of good.
00:06:32
It can come in the form of simple exercises such as this.
00:06:35
Look around you and notice: • 5 things you can see • 4 things you can touch • 3 things you can hear • 2 things you can smell • 1 thing you can taste Tasks like these and journaling help highlight a sense of self in the present moment, freeing up time for self-reflection and limiting overthinking space. Understand motivation differently While at the outset motivation is merely the energy required to carry out a task or activity, if you look deeper, you’ll find a critical cog in your well-being and your relationship with yourself.
00:07:09
Firstly, let’s view motivation from a typical standpoint. When the deadline for something like sending a bunch of emails or completing some tedious coursework comes along, you may find yourself searching for inspiration other than the consequences of not completing the task at hand.
00:07:26
That search is often left wanting.
00:07:30
Motivation doesn’t work like that – you can’t spend your day waiting for it to float into your lap.
00:07:35
Instead, you must simply begin, whatever that looks like.
00:07:39
Think back to earlier in this video when we spoke about taking action, no matter how imperfect. That applies here.
00:07:47
When you’re up and running, the motivation will follow – that human need to finish something we’ve started.
00:07:52
That snowball effect is motivation.
00:07:55
To solve the issue of overthinking, understanding how motivation works can be a vital tool in your arsenal.
00:08:02
When you know about the snowball effect, it becomes easier to let go of the intrusive thoughts and unrealistic ‘what ifs.’ Overthinking ends when you begin While some of these steps may make it seem simple to stop overthinking, the reality is different.
00:08:18
For many, it’s how their brain works, so challenging that authority may seem daunting. If that’s you, then fear not, you’re not alone.
00:08:27
In summary, throughout the solutions featured in this video, two key themes stand out: acceptance and action.
00:08:35
When you forgive yourself for not being able to control everything, you can put your best and most important foot forward.
00:08:42
Overthinking can cripple the sharpest of minds, so it’s important to remember that it doesn’t make you any less of a person.
00:08:49
It simply means putting your present self in the driver’s seat and putting faith in your decision-making.
00:08:56
Would you like the full illustration from this video? Click here and I’ll send it right over! If you are already subscribed to my free Art of Improvement email newsletter, then there’s a copy of it already waiting in your inbox. Thank you for watching and have an awesome week!
Source : Youtube

This Happens in the Unseen World When We Fast and Pray

https://www.youtube.com/watch?v=cmpRBETOuRI

00:00:14
What happens in the unseen world When you fast and when you pray It’s the story of Moses and the Amalekites
00:00:27
Moses and the children of Israel fighting the Amalekites and God told him to go up on the mountain and lift his hands Toward heaven
00:00:37
He said in Exodus 17 and verse 8 verse 11 lift your hands Moses God commanded him to and as long as he had his hands and a physical Posture raised toward heaven and obedience to what God told him to do
00:00:53
with a physical command and place a posture the way what he did with his body as long as as
00:01:03
He had physical obedience. He was winning the battle in the unseen world because of his physical obedience
00:01:14
This story ‘m is important because it reinforces the fact that physical obedience listen bring spiritual release You can say well if god’s gonna win the battle he’ll just win the battle
00:01:27
But in this story god said what you do with your physical body Moses? Determines whether or not this particular battle is going to be one because
00:01:40
physical obedience brings spiritual release that’s why this story is so important that somehow there is a connection between what we do physically and What happens spiritually what we do here with our physical bodies?
00:02:01
Makes a difference of what happens in the unseen world Angels were released into that battle when he raised his hands physically if his hands started coming down Because God told him to do it and if his hands started coming down
00:02:17
Then the angels with withdrawal and the enemy would begin to defeat Hebrews chapter one says that angels are sent out to render services on behalf of those who inherit salvation it says the angels of
00:02:35
God are spirits that are set as as flames of fire It says that in that same chapter later in that same chapter there. He’ll make his ministers flames of fire. His he Mentions that there is breath there is wind this wind and fire
00:02:53
that’s what angels are like and he said I’ll release those angels and they will be dispatched into the Situation so get it. Now. Here’s the point hands are raised and as long as Moses obeys what God tells him to do
00:03:10
with a physical act The battle is won because of what he’s doing
00:03:18
physically with his body If his hands go down then he begins to lose the battle You see the Bible said lift up your hands without wrath
00:03:29
Or doubting the word wrath means don’t get mad about the instruction God’s giving you to do something physically Do it without wrath and then do it without doubting doubting means don’t question What good does it do?
00:03:46
Don’t question when God tells you to do something Physically, he said lift your hands don’t stand there arguing with God saying I don’t have to do that No, the truth is
00:03:58
physical obedience brings spiritual release every time In the modern church, we have reduced everything down to feelings and intellect and not to any physical actions I
00:04:14
Feel like I’m humble, so I never have to get on my knees and bow before the Lord. I Feel like I love the Lord and I worship him on the inside and I don’t have to clap my hands I don’t have to raise my hands. I don’t have to stand to my feet and worship God
00:04:32
Physically with my body God knows my heart. I Feel faith so I don’t have to risk anything I have faith in my heart Everything gets reduced down in the modern day Church to internal stuff and there is no outward manifestation
00:04:52
But if you tell your wife or your husband, I love you on the inside, but you never show it on the outside they’re gonna question you and God says sometimes I demand of my people a physical act of obedience
00:05:08
before I release spiritual reward and Fasting is one of those acts of obedience
00:05:17
there are times when God requires of all of us a physical action a physical action why because there’s a connection between
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The physical action here and the spiritual power that is released there Moses with his hands up as long as his hands are up Israel wins
00:05:43
physical obedience releases spiritual power favor help
00:05:50
protection healing miracles blessing and When you begin to fast and pray you release God’s supernatural Power and forces of heaven. I’m going to show you this right out of the Bible, you know
00:06:05
I hear this little saying higher levels higher devils, and that’s a good saying and I get it you know that the higher you go up in God the more the devil fights you but it’s almost that’s statement almost glorifies the devil to me higher
00:06:20
Levels higher – it’s almost says I don’t want to I don’t want to I don’t want to go too high cause then the devil And know who I am and really attack me. He already knows who you are and Who is protected more on a battlefield a
00:06:37
private a new enlisted soldier or a Five-star general who has more soldiers around him protecting him the private or the general the truth is listen to this
00:06:49
higher level Higher angelic protection higher angelic
00:06:56
Participation in the assignment. God has given you the greater. God trusts you with greater assignments the greater He’s like Elijah when he when his servant went out said oh my god, the Assyrians are surrounding us What are we gonna do prophet?
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He said just relax Lord opened his eyes and he looked out and when he looked again He saw chariots of horses and fire Surrounding them because the higher the call on your life and assignment the higher the divine protection
00:07:25
of God around you and Your family don’t be afraid to dream big to ask big to believe could be I’m not gonna back down Cuz I’m scared the devil will fight me more if we keep doing more
00:07:38
We’ve just begun and we’re going to higher levels and we’re gonna have more angelic protection clap your hands and praise God if you believe Chapter 10, I’ll begin reading with verse 2 in those days. I
00:07:56
Daniel was mourning three full weeks. I Ain’t no Pleasant bread no meat no wine Came in my mouth
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Nor did I anoint myself at all till three whole weeks were fulfilled verse 10 Suddenly while I was fasting while I was eating vegetables
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While I was seeking God while I was praying I made a vow I told God if you read Daniel chapter one, he goes into detail of what he ate He said I ate vegetables and water and I abstained from pleasant food
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He said while I was in this three-week time an angel came verse 10 suddenly a hand touched me that made me tremble on my knees and on the palm of my hands and he
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Said Oh Daniel man greatly beloved Understand the words I speak to you. This is an angel talking to him and notice
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He said I come and this is how God feels about you Daniel greatly beloved Understand the words I speak to you stand upright for I have been sent to you
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while he was speaking the word to me I Started to trim it Verse three. He said I ate no Pleasant bread
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Listen carefully the word pleasant there is desirable. I ate no Pleasant or desirable bread
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What’s interesting is when when Daniel 11 said our Daniel 10 and verse 11 says old Daniel man greatly beloved the word greatly beloved is the same word described
00:10:02
desirable old Daniel Greatly desired. I ate no desirable bread
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God’s response was Oh Daniel You are greatly desired by me I Ate no desirable food. I became a man greatly desired by God during this 21 days
00:10:28
There’s a difference folks between God’s love and God’s favor God’s love is 100% full-on seven days a week It 24 hours a day. There’s nothing you can do that can make him love you more
00:10:43
There’s nothing you can do that can make him love you less. You don’t earn it. You can never deserve it His love is full. His love is free and God loves you There is a difference between God’s love and God’s favor
00:10:58
Favor is different because it is initially given to us as a gift and It’s increase in our life is dependent upon our stewardship of what we do to gain God’s favor
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The love of God is it is absolutely full and free It’s perfect love and it’s full and it’s yours, but the favor of God does not come In its fullness on your life
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Until you do certain things that gets God’s attention You can’t by God’s favor, but you do not get more of God’s favor without sacrifice
00:11:43
The increase of favor comes from obedience and sacrifice Daniels story is a story of favor It’s a picture of unusual increase of favor
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God says when you win my favor when you do things there’s something about you doing a physical act of obedience that brings spiritual release a favour and blessing Look out
00:12:14
Miracles will come favor will come Blessing will come God will raise you up It’s less of you and more of him and you know when you get there to God be the glory
00:12:27
he said Daniel man greatly beloved understands the words that I speak to you stand upright For I’ve been sent to you. Do not fear Daniel. Listen
00:12:39
from the first day you set your heart to understand and Humble yourself before God your words were heard. I Have come because of your words
00:12:54
Listen now the Angels talking but the prince of the kingdom of Persia withstood me twenty-one days There was a principality over Persia witches Iran, and this strong demon power Withstood me the angel said for 21 days
00:13:14
But because you kept fasting and praying Michael one of the chief Prince’s Michael came to help me There are three major angels Gabriel Michael and Lucifer Lucifer failed Gabriel brings messages
00:13:28
but Michael is the warring angel and he was sent as reinforcements to break through the enemy’s resistance Now let me explain something to you
00:13:40
There is no battle between God and Satan God God’s not warring with the devil God said if I by the finger of God cast Satan out, all God’s got to do is flip his finger He gave the devil the finger and and cast him out of heaven
00:13:55
There’s not like this speak about there is no war between God and Satan but listen, everything was created for purpose there is a war between the Angelic forces and demonic forces and you and I get to vote who wins
00:14:12
That’s what this story teaches that there are angels and demons that are battling and Angels have the answer to prayer and they’re battling and you and I what we do
00:14:25
physically can release spiritual power to those angels We vote in the Battle of the heavenlies
00:14:34
Let me close with this thought in that story In mark chapter 17 when the disciples said why could we not cast this devil out? Jesus gave two reasons
00:14:46
he said you have unbelief and You are a perverse generation In other words, he was saying to his own disciples because that’s who asked him
00:14:56
number one if you have unbelief you have you have disconnected from God you Have disconnected from the word You have disconnected from praise and worship you have disconnected from church you have disconnected from my presence you have
00:15:15
disconnected from hunger in for me and When you disconnect from God unbelief begins to take over your not faith filled Unbelief begins to take over your life fear anxiety
00:15:28
hopelessness despair And he said first of all your unbelief you’re disconnected from God and watch this and your perverse comes from the word pervert In other words, he’s saying you you’re not connected to God and on top of that you’re too connected to the world
00:15:46
But let me tell you how you fix that this kind comes by fasting and prayer What is prayer prayer is connecting to God? Connecting back to God fasting is disconnecting from the world
00:16:05
Disconnecting from the lust of the flesh the lust of the eyes the pride of life. I don’t care who you are Constantly. I am your pastor. I am your preacher I do this full-time and I constantly have to go back and align myself and say God help me
00:16:20
Because I’m disconnecting from you and I’m connecting to the world and that’s why I love This season when we get real when we get honest when we get to this place where we feel like we’re disconnected from God We’re too connected to the world in comes fasting and it disconnects us from the world and in comes prayer it
00:16:40
reconnects us to God and suddenly We have Dominion and power over the enemy and a fresh anointing and we obtain the favor of God again on our lives
00:16:50
Somebody give him a great shout of praise Don’t you want that? Say this if I give up desirable food
00:17:11
I’ll become very desirable to God the next 21 days That’s not a boastful statement that’s not an arrogant statement but the fact that God can say over me all he did was
00:17:27
gave up meat and bread and sugar and Ate vegetables and God said Oh Daniel
00:17:38
You are greatly desirable, too Because you’ve doing something physical that brings
Source : Youtube

5-Minute Breathing Exercise / Meditation for Improving HRV | Rick Rubin & Dr. Andrew Huberman

https://www.youtube.com/watch?v=Vi0_7idqcFI

00:00:02
When we were out in the lobby you mentioned that you have a breathing exercise, a coherence breathing exercise, that you thought might be useful for us to do now and perhaps for some of the listeners to join in. Yeah, let’s do it.
00:00:14
And then if you want to talk about it after, we can. Sounds good.
00:00:17
The reason I started doing this is I have relatively low heart rate variability and you want to have a higher one. So I looked at all the things that can raise your heart rate variability, and I started doing this breathing technique specifically for heart rate variability, and it went up. Awesome. So it’s… Great. tested.
00:00:35
Great. Let’s do it together.
00:00:36
Here, I’ll play it.
00:00:37
It’ll say, “Take a deep breath,” and then you’ll hear the sound of a, if you follow me for the first inhale and exhale, you’ll know what sound means what.
00:00:47
And you do this eyes closed, typically? I do it eyes closed.
00:00:50
Okay, we’ll close our eyes.
00:00:52
[chime rings] [guide inhales] [Rick inhales] [guide exhales] [men exhale] [slow breathing] [chimes ring] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] [slow breathing continues] [chimes ringing continues] That was five minutes. I like that.
00:06:38
Feels nice, doesn’t it? Yeah.
00:06:40
I noticed I don’t spontaneously breathe at that cadence. I breathe quite a bit faster.
00:06:47
Mhm. So especially on the exhale. Mhm.
00:06:53
So once I got into a rhythm of it, yeah, the mind just goes pseudo random for me. What about for you? Does your mind tend to go one place? I do, now I count. So the reason I knew it was five minutes is because it’s six breaths per minute, and I counted 5, 1, 1, 1, 2, 1, 3, 1, 4, 1, 5, 1, 6, 2, 1. So I was occupied with a task. How often do you do that? At least once and sometimes twice a day. I aim for 10 minutes a day, but if I get to 20 minutes a day, it’s noticeable in my heart rate variability results. Do you do the coherence breathing at a particular times of day, or just whenever it occurs to you? I think it depends on where I am and what else is going on in my life.
00:07:46
So it, there was, I had a window of a very specific thing that I was doing. I would do coherent breathing and I would do squats, just air squats.
00:07:55
And in one location where I didn’t have any other equipment. And then I found a way, like, where I was doing treading water, which you got to experience with me. I would tread water, and then after treading water I would get out of the pool, sit in the sun and do the coherent breathing.
00:08:13
[Music Playing]
Source : Youtube

How Your Gut Bacteria Controls Your Mood

https://www.youtube.com/watch?v=4h9OUtPy_CU

00:00:01
95% of Serotonin is produced and stored in the gut  not the brain. Research has uncovered a connection   between your gut bacteria and depression. In  your lower intestine and colon there is a   garden of microscopic bacteria, fungi and viruses,  this collection of organisms is called the gut   microbiome. Now individually they are minuscule  but collectively they weigh about the same as   your brain, and when fed the right food they  become an incredible pharmacy, they produce   vital chemicals that are key to your immune  system and they produce neurotransmitters   such as Gaba and serotonin. Gaba has a calming  effect on the body and mind and serotonin plays   a crucial role in regulating mood, sleep, appetite  and pain sensitivity. Let’s look at Emily, she has   always been known for her cheerful and outgoing  nature but after a long course of antibiotics   she found herself plagued by persistent feeling  of sadness, Emily was eventually diagnosed with   depression. Now what is really interesting here  is that she had a happy childhood, no traumas, a   good relationship and supportive friends, so the  depression made no sense to her, but one day she   stumbled upon a fascinating article about the  connection between the gut and mental health.   She learned that antibiotics actually kill off the  good gut bacteria and this can cause depression.   So doing some further research Emily decided  to take charge of her gut health and started   to incorporate probiotic rich foods such as live  natural yogurt, sauerkraut and kimchi into her diet.   These foods contain live bacteria that helped  populate her gut with beneficial microbes and   to further support her gut health she minimized  processed foods and refined sugars which are   known to kill off the good bacteria. So as time  passed Emily noticed little changes she began to   experience improved digestion, increased energy  levels and a more stable mood. Her depression   started to lift and she felt more resilient  and better equipped to handle life’s challenges.   Now as a psychotherapist I’m more than aware  that treating depression isn’t always as simple   as changing your diet, depression is a complex and  chronic mood disorder that’s influenced by many   factors including genetics, environment and your  history but what I’m trying to illustrate is that   a vast amount of research has shown a definite  link between your gut microbiome and your mental   health. For example scientists transplanted poo  from depressed mice into sterile mice, now the   sterile mice had no gut microbes but once the poo  transplant had taken place the previously sterile   mice demonstrated behavioural and physiological  features characteristic of depression.   Researchers are now experimenting with faecal  microbiota transplants in humans and this has   shown improvements in bipolar disorder, depression,  insulin sensitivity, Crohn’s disease as well as   reductions in anxiety and ADHD symptoms. So you  can see that researchers are moving towards the   development of microbiota based interventions  in the treatment of depression. For example   there are now a lot of studies that illustrate how  probiotics reduce depression and anxiety symptoms,   now researchers are calling these probiotic  psychobiotics and the main constituent of   these psychobiotics is the bifidobacterium and  lactobacillus families. Fermented food containing lactic   acid such as cultured milk and yogurt products,  sauerkraut and sourdough bread have been   found to increase levels of the bifidobacteria  and lactobacillus families. I think it’s really   empowering that you can increase serotonin by  the food you eat and this really conflicts with   the notion that you need antidepressants  because you have a chemical imbalance in   your brain, remember 95% of serotonin is actually  produced and stored in the gut not the brain.   The Council for Evidence-Based Psychiatry says, “Although scientists have been testing the chemical   imbalance theories validity for over 40 years, and  despite literally thousands of studies, there is   still not one piece of direct evidence proving  the theory correct”. The chemical imbalance theory   originally came from pharmaceutical companies  as a way of marketing their antidepressants   and if you think about it there is not, and never  has been, a test to measure your brain chemicals.   You cannot measure neurotransmitters  from a blood test, MRI scan or a CT scan.   I’m not saying don’t use antidepressants but I  do believe that rather than relying so heavily   on antidepressants we do need to address the root  cause of depression from a psychological therapy   and increase the growth and diversity of your gut  microbiota. So you’ve gut talks to your brain and   your brain talks to your gut, the communication is  bi-directional. Your gut and brain send messages   via your vagus nerve, so the vagus nerve connects the  gut and brain through what is called the gut brain   axis, all of which play a vital role in sleep, pain,  mood, hunger and stress. It communicates information   from the gut to your brain using neurotransmitters  such as serotonin and glutamate and gut hormones.  Suddenly the idea of having a gut instinct  makes sense, so if you ever notice how language   is rich we’ve gut based expressions? Have you ever  had a gut-wrenching experience or butterflies   in your stomach? Your emotions, brain and gut  are intricately connected, in fact your gut is   frequently called your second brain, it even has  its own nervous system, the enteric nervous system.   The enteric nervous system is embedded in the lining  of your gastrointestinal tract beginning in your   oesophagus and extending down to your anus,  it consists of more than 500 million neurons.  So scientists are now recognising the  importance of a healthy and diverse   gut microbiome in the role of good mental health.
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So are you going to make some changes to your diet to improve  the growth and diversity of your   microbiome? Let me know in the comments  and if you’ve enjoyed this video you may   be interested in the video on the screen  now and I look forward to seeing you soon.
Source : Youtube

Stuck In Freeze: Trauma And Your Nervous System

https://www.youtube.com/watch?v=9G2QUpHExjk

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It’s not the event that causes trauma it’s your  physiological reaction. For example David and   John witnessed a violent pub fight in which two  people died, David froze in absolute terror, he felt   disconnected from his body, he couldn’t move and  he couldn’t respond. He was actually immobilized   for more than three hours and he was eventually  taken home by a kindly police officer. Once at home   he sat alone staring at the wall until the early  hours of the morning. Now John also witnessed the   violent attack but his nervous system reacted  in a very different way, he felt a sudden surge   of adrenaline and his muscles tensed primed for  action. He ran to the back of the pub and managed   to escape via the fire exit, when at home he spent  the evening talking to his wife about the event.   David and John witnessed exactly the same  event but their nervous systems reacted very   differently, David developed PTSD and John didn’t.  But why? There are constant movements within your   inner landscape, salivation, breathing, heart  rate, muscle tension, perspiration and so forth. Now they are a product of the harmony between the  two branches of your autonomic nervous system the  sympathetic which acts as a body’s accelerator  and the parasympathetic which is your body’s brake.   The sympathetic branch of your nervous  system is responsible for the fight or   flight response, it’s like the accelerator of  a car. So when John ran out of the pub it was   his fight or flight response that had primed  him for action. His amygdala, his brain’s alarm   bell, sent a distress signal to his hypothalamus  which activated his sympathetic nervous system.   His adrenal glands responded by pumping  adrenaline into his bloodstream which   caused his heart to beat faster pushing  blood to his muscles and other vital organs.   The parasympathetic branch of the autonomic  nervous system is responsible for rest and   digest, and social engagement, think of it like  the brake pedal of a car. It puts a brake on   arousal by slowing down your heart rate, relaxing  muscles and returning your breathing to normal.   There’s actually a very simple way you can  experience these two systems for yourself,  if you take a deep breath in you activate the  sympathetic nervous system, when you exhale you   activate your parasympathetic nervous system. Now  John’s sympathetic nervous system enabled him to   get away from the dangerous situation but it was  the kind face, soothing tones and physical contact   from his wife that brought him to a sense  of calm and safety. John received the message   ‘you’re safe with me’ which reset his physiology  by activating his parasympathetic nervous system.   Basically John’s a parasympathetic system opened  and then stayed open because he felt safe in his   wife’s presence, so the social engagement with  his wife helped John’s nervous system reset   after the trauma. Now David responded in a very  different way, he froze, his nervous system shut   down and expended as little energy as possible.  This is called the freeze response and it’s the   ultimate emergency system. Now during the freeze  response the parasympathetic system comes in so   strongly that it overwhelms a sympathetic arousal  and sends a person into a state of freeze. This   can be a full collapse, dissociation or partial  freeze such as an inability to think clearly.   The freeze response may be momentary such as a  deer in the headlights but in humans the freeze   response can continue indefinitely. Peter Levine  trauma expert and the creator of somatic experiencing   maintains that when in the freeze state your energy  is tightly activated and doesn’t discharge so   your nervous system concludes that you’re still  in danger and the symptoms of trauma are born.   Unfortunately unless you release the trauma from  your body and nervous system you remain stuck in   a traumatised state now. Peter Levine often uses  a prop to demonstrate what’s going on in the body   during trauma, this prop is a slinky, I have one  with me today. So the slinky represents your energy   and arousal level, if you’re walking around day to  day this would demonstrate your energy and arousal   level. If you’re running it’s more like this and if  you’re in fight or flight mode then your energy is   really aroused but when you’re overwhelmed your  energy can become locked down in your nervous   system and we have the freeze response. Now when  this energy doesn’t get released it leads to a   whole host of trauma symptoms such as flashbacks,  nightmares, feelings of being unsafe, pain and PTSD.   So by using this slinky we can see that  John mobilised his energy by running away   and this was then soothed by talking to  his wife, the social engagement system.   But David’s energy was locked down, stuck  and frozen in time hence his PTSD diagnosis.   According to Levine David experienced PTSD  due to an incomplete biological process that   got locked in his body and nervous system so  when completing trauma work with David we need   to discharge this energy gradually by the process  of titration. So the key is to get a little bit of   discharge at a time so a little bit of energy  is released and again and again and so forth.   So little by little his nervous system resets.  How do you release trauma from the body?   Levine suggests the bottom-up approach to trauma  work which refers to the type of therapy which   starts its work at the base of the brain the  limbic system this is the part of the brain   that’s responsible for the fight flight or freeze  response. So the therapist would first facilitate   a sense of safety and then use body-based  interventions with the aim of releasing   trauma’s impact on the body. Now to activate  this bottom up process you can use a range   of activities such as exercise, rhythmic movement,  diaphragmatic breathing, yoga, EMDR and much more.   Bottom-up approach is focus on body sensations,  movement impulses and emotions, basically these   interventions allow you to release the traumatic  event from your body and nervous system so you can   then relearn how to inhabit your body. By contrast  the most prevalent approaches to psychotherapy   today are top down approaches such as CBT, a  top-down approach involves a therapist working   directly with the thinking part of the brain, the  prefrontal cortex, the aim of a top-down approach   is to change thinking so interventions such as  challenging thoughts, socratic questioning and   thought records are all top-down interventions. But  when someone is stuck in the freeze response they   can’t process verbal communication well that’s  because they’re prefrontal cortex, the logical,  analytical, thinking part of the brain, is offline.  Bessel Van Der Kolk the author of The Body Keeps   The Score, says: “You cannot do Psychotherapy or  psycho-education when people are frozen because   when you’re frozen nothing can come into your  brain until the frozenness is stopped”. This is   why when helping someone come out of the freeze  response relying on words alone often fall short. You better off treating freeze  with somatic or bottom-up approaches.
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Now I’ve already given examples of bottom-up  approaches such as diaphragmatic breathing and   yoga but equally important is the activation  of the social engagement system. According to   Polyvagal Theory we all communicate with each  other via our social engagement system, facial   expression, tone of voice and body language, so by  communicating cues of safety we can enable someone   to stabilise in our presence and eventually thaw.  Remember talking to his wife was one of the key   things that helped John move out of the fight or  flight response. Sadly David had nobody to talk   to which only served to embed the freeze response.  Now to find out how the social engagement system   can help regulate your nervous system and  move you out of the freeze response please   view my video on polyvagal Theory which is on the  screen now and I look forward to seeing you soon.
Source : Youtube

The Hidden Weapon Against Depression: Behavioral Activation Explained

https://www.youtube.com/watch?v=SApOxZ7BMwE
Depression is a complex mental health condition that can affect multiple aspects of your life, including your thoughts, feelings, behaviors, and physical wellbeing. When you’re depressed, you tend to disengage from your usual routines and withdraw from your environment.
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When you do this, you don’t get the psychological reward from pleasurable activities, and this creates a feedback loop that perpetuates more depression.
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A very effective intervention that is often underutilized is behavioral activation. That’s what I’m talking about today.
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I’m Dr. Tracey Marks, a psychiatrist, and I make mental health education videos. First, let me explain a little more about the cycle of depression and how it leads to the inactivity that makes your depression worse.
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A single depressive episode can be triggered by many different factors: loss, trauma, prolonged stress, or a genetic predisposition and no identifiable trigger. Once depression sets in, you can experience persistent negative thoughts, like, “I’m worthless,” “No one cares about me,” and feelings of sadness, hopelessness, and a lack of pleasure in things that you previously enjoyed.
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Also, another thing that can happen when you get depressed is even the smallest things feel really hard and you have no motivation to exert the energy that you don’t have to do these hard things.
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Then because of these negative thoughts and feelings, you withdraw from social situations, avoid responsibilities, and neglect hobbies and interests. This leads to less involvement in activities that once brought joy or a sense of accomplishment. As things progress, you become more and more inactive mentally and physically. You may sleep more or stay in bed more even if you’re not asleep. You can feel sluggish all the time and even feel mentally foggy and slowed.
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Feeling like this makes you continue to not do very much because you don’t feel well, and then the loop just keeps circling on itself and you feel more and more lonely and hopeless.
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You may even blame yourself for being inadequate. Research shows that participating in constructive activities, even in minor amounts, can have a positive reinforcement effect. And we’re not talking about exercise here, although exercise also improves depression because it increases brain derived neurotropic factor, called BDNF.
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BDNF is a brain chemical that promotes nerve growth. I talk more about the science of how exercise impacts your mood and rewires your brain in another video that you can watch after this one. The activities of behavioral activation can be anything that you normally do that you’re now not doing much of.
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You’re reengaging with these activities, even if you don’t feel like it, and over time, repeated exposure to these activities produces a sense of accomplishment and productivity that is positively reinforcing and offsets the negative thoughts you have about yourself and the world when you’re depressed. Behavioral activation is a form of cognitive behavioral therapy and it is purely behavioral.
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You’re looking into modify what you’re doing instead of what you’re thinking, but what you do affects how you think about yourself and your environment, so we’re indirectly addressing your negative thoughts by changing your behavior. How do you do it? The first thing you want to do is monitor your activity. It’s easy when you’re depressed to slip into this low activity state and not be aware of just how much you’re no longer doing. You may know that you’re not doing a lot, but you’ve lost perspective and can’t appreciate the change as much. Keep track of your activities for a week.
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Break down each day into morning, afternoon, and evening. For each segment of the day, write down what you did and how you felt about it on a scale from 1 to 10 with 10 being awesome and 1 being awful. You don’t have to write down every single thing, like “I brushed my teeth and used the bathroom.” In fact, you can probably eliminate going to the bathroom from the list because that’s not really an activity.
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That’s a body function that’s going to happen whether you’re lying in bed or not.
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The activities on this tracker are intentional things that you do that you don’t have to do to live. To help you identify these things, you can answer the W questions. What were you doing? Who were you with? Where were you? You want to make sure you write down things soon after you do them.
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It’s much harder to remember things hours later.
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I have a handy activity tracker that you can use for this, or you can keep track on your phone.
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But you want to keep the tracker or your phone nearby so you can immediately write down what you did. You’re only tracking for a week, and you want to record activities even if they seem trivial like doing laundry. After you’ve monitored your activities for the week, next thing you want to do is review your activities and how you felt with each of these activities. What were you doing when you felt your best? What were you doing when your mood was the lowest? Also, think about these questions.
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What activities made you feel the most connected to people? What activities made you feel the most accomplished? Can you see a relationship between your mood and activity level? In general, we get more satisfaction out of life when we are doing things that align with our core values, or doing things that are important to us.
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When we get depressed, we tend to lose sight of our values and things that are meaningful, so step three would be to reflect on your core values. There are different ways to think about your values. You can find articles online about common values that people have.
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You can also use this values assessment that is part of this Life in Action workbook that I created. Look at the chart and circle the values that most resonate with you. The next step is to plan your activities. You’re going to create a list of activities from a few sources: your activity monitoring sheet, your values assessment, and you’ll need to include essential activities of daily living like preparing meals, laundry, paying bills. I mentioned earlier you don’t have to list every single thing like brushing your teeth.
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You could group all of your grooming as just a grooming activity because you don’t want the list to be too long you can’t fit it in the space.
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Then you can also use the activity menu that’s included in the workbook to help brainstorm some other activities.
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The last step is to schedule and plan the activities. You can use the same activity tracker that you used from the activity monitoring in the first step.
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You are going to need to be patient with this process. Getting active won’t make you feel better immediately. It takes time.
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But the more you do it, the easier it gets. You become more motivated and more energized and feel better about yourself. If you really struggle to do this, you can ask a friend or a family member to help you brainstorm some activity ideas, help you realize your values, or hold you accountable for sticking to the things that you scheduled.
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Connecting with people you care about in and of itself is extremely valuable and can be one of your activities. If you don’t have much support, a therapist can also help you create a behavioral activation plan. To get started with this, you can download the activity tracker free from my new Mental Wellness Store.
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Or if you’re on my email list, it was sent to you, and you can get the Complete Life Action Workbook from the Mental Wellness Space Store.
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It includes the activity tracker, values assessment, activity menu, and activity planner. If you are part of my Mental Wellness Space community, the workbook is included in your membership. Watch this video for more on how exercise helps rewire your brain. Thanks for watching. See you next time.
Source : Youtube