Category: Transportation

Unlimited CEUs are available for $59 at AllCEUs.com/Anxiety-CEU hey there everybody and welcome to this  presentation on nine tips to rewire your   anxious brain i’m your host dr dawn elise snipes  in this presentation we’re going to start by  
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understanding a little bit more about what  anxiety is then we’ll talk about the influence   of experience and the stress response and we’ll  finish up by identifying those rewiring strategies anxiety is an emotional label we apply  to a particular set of physical reactions  
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like rapid breathing and increased heart rate  that can be triggered by a variety of things   phys physical stress like exercise can trigger  the hpa axis which is our stress response system   threat can also trigger the hpa axis  our cognitions or our thoughts can also  
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trigger this physiological reaction if we  tell ourselves there’s a impending danger   then it’s going to trigger that fight-or-flight  reaction relationship dynamics are another example   of something that can trigger a stress response  if someone starts interacting with you in a way  
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that reminds you of an unpleasant interaction in  the past it’ll trigger that memory and your brain   may respond with activating that stress response  system anxiety is an emotion it is there to help   protect us the fight-or-flight system the anger  and anxiety are designed to give us energy to  
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tell us that there might be a threat not that  there is a threat so this fight or flight system   is designed to help us survive it’s designed like  a fire alarm to alert us to the fact that there   might be a problem and i know i already said that  but it bears repeating anxiety is a feeling which  
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may or may not be based on accurate facts feelings  are not facts feelings tell us to check the facts when you experience something that causes anxiety  your brain encodes it as a threat so think about   if you are walking down the street and an  aggressive dog just runs up to the fence and  
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starts barking like crazy well if that’s your  first experience with a dog or if you felt too   threatened then your brain is going to encode  that and it’s going to make it really prominent   high winds are another example that i’ll use  throughout this presentation we live on a farm  
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and we’ve had occasions where the winds have  gotten so high that is not that it has knocked   down significant portions of our fence which not  only is inconvenient but it means the animals can   escape and it is not a cheap endeavor in order to  repair the fence so whenever we have high winds  
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there’s a part of me that may get a  little bit anxious that oh my gosh   i hope it doesn’t blow down the fence so we’ll  talk about how i’ve dealt with that over the years   it’s important to remember that in order to  protect us your brain gives more weight or  
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more prominently displays information about  threats so instead of remembering the 15   nice dogs that you’ve met in your life it’s  going to remind you of that one aggressive dog   or instead of remembering the 50 times that we had  a storm come through that there was no damage my  
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brain as soon as the wind starts picking up goes  to that one time well actually three times but   whatever those few times that the fence blew down  so probability is that nothing bad is going to   happen but my brain focuses on those distressful  events because it’s trying to keep me safe
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when your brain perceives a threat based on  prior experience or lack of experience so if   you’ve never encountered a situation  many times that’s going to trigger a   feeling of anxiety in you because your brain’s  like i’ve got no data i don’t know what to expect  
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so it could be bad it could be good but let’s just  err on the side of caution and be a little anxious   so it triggers the hpa axis which causes your  body to drop dump adrenaline we know that that’s   stimulating norepinephrine and glutamate those are  also stimulating and all of those things um work  
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together as well as uh your thyroid causing  blood sugar to be dumped into the system to   create that feeling of anxiety when we are anxious  when our fight-or-flight system has kicked off   i mentioned earlier our heart rate increases our  breathing increases our gi tract says you know  
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it’s not the time to rest and digest so let’s  clear out the system so a lot of times we get   stomach cramps or an uncomfortable feeling in  our belly all of that is just a normal reaction   to our body getting prepared in case we need  to fight or flee but we assume that since we’re  
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feeling that way then there must be a problem and  we’ll talk about emotional reasoning in a minute   when we have this physical  reaction we start feeling   anxious thoughts about our ability to keep  ourselves safe and to cope with the situation  
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can really affect whether it spirals and gets  worse into a panic attack or we’re able to cope   with it so if we start feeling anxious and we  believe that oh my gosh i’m feeling anxious this   is going to be out of control i’m going to feel  overwhelmed i’m powerless over these feelings  
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then we’re going to have increased anxiety which  is going to cause more adrenaline more glutamate   more blood sugar to be dumped because our our  body’s going ooh there must be a big problem   if our feel thoughts on the other hand are  that of safety curiosity and empowerment  
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i’m looking around i recognize that i’m pretty  safe and i think i can handle whatever life   throws at me okay so let me get curious i wonder  why i’m feeling pinky right now i wonder why i’m   feeling anxious right now so let me explore it  so i can figure out how to handle it that’s the  
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empowerment part well when we approach a situation  like that then it promotes functional responding   we can assess the situation accurately and  decide is this something i need to address   or can i turn on that rest and digest  and down regulate my stress response
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all right easier said than done so  when we talk about rewiring the brain   it’s important to start out with mindfulness and  i know we talk about mindfulness a lot but it’s so   important when you’re on autopilot then your brain  is just pulling from data that it already has  
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and not taking into account anything in the  present mindfulness encourages us to become   aware of things we become mindful of what  i call our pacer triggers for anxiety that   means our physical triggers for anxiety when  i feel a particular way for example if you’ve  
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got health anxiety then maybe if you have start  having pain that triggers anxiety in you okay   write it down what other physical sensations may  trigger anxiety in you maybe when your blood sugar   starts to get low you start to get really shaky  and you can’t necessarily differentiate that from  
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a panic attack so you assume that if you’re shaky  it must mean a panic attack so write down shaky   that’s a trigger for anxiety um some people  tend to be more anxious in certain situations   when they have certain feelings if they feel  angry that also may trigger their anxiety in other  
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videos we’ve talked about that as dirty discomfort  because we rarely have one isolated feeling   so if we get angry we may feel anxious that people  are going to get angry with us because we got   angry or if we feel depressed it may trigger our  anxiety that we’re never going to feel any better  
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so what feelings what affects trigger your anxiety  and then cognitive what thoughts trigger your   anxiety when you’re having an anxious moment  what are you telling yourself and sometimes   you may not be aware of these right now so the  first part of rewiring your brain is starting  
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to become mindful and become aware when i’m  feeling anxious what am i telling myself   when i’m feeling anxious what in the  environment might be triggering my anxiety   in the book the body keeps the score but um vessel  vander kulk talks about how a lot of times when  
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we’ve experienced trauma we may re-experience  it not as a thought so much as a reaction   so if there are stimuli in the environment  sites smart smells sounds in the environment   that remind you of a past trauma it may trigger  your anxiety and you may have that anxious  
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reaction and you don’t know where it’s coming from  it’s like oh i really don’t like how i’m feeling   and i don’t know why i’m feeling anxiety i’m  looking around and objectively everything’s fine   so it’ll be important to be aware of triggers  in your environment and start becoming aware of  
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things that trigger reactions from the past so you  can process that and recognize in the present are   you safe and and not even necessarily related to  trauma i remember one of the places i worked was   the walls were kind of this pukey blue green color  and it felt very institutional and it felt very  
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depressing and overly rigid and it  felt uncomfortable to be in there and   i couldn’t exactly tell you why and  to this day i can’t exactly tell you   why that color paint and the um environment  in that particular building triggered that  
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feeling but it did and i recognized that  when i started when i see that color   it triggers a emotional reaction in me it’s  not anxiety but people may have similar   reactions when they see particular colors  or environments and relationally what people  
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or interpersonal behaviors trigger anxiety in you  maybe particular people that you’ve interacted   with may trigger anxiety but also people that  look like those people can trigger anxiety in   you and it’s important to note that it could  be that they look physically like that person  
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or it could be that they are in a similar  role so maybe all doctors trigger your anxiety it’s important as you become more aware of  your triggers to also encourage yourself   to open your mind and become aware of  facts in context in the present moment  
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so i notice that when i’m in  this environment i feel icky facts in context in the present moment is  there something going on that is distressful   or is it triggering a reaction from the past you  know there are two completely different things
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another important step is what i call reducing  stress sensitivity if your body machine   is hyperactive hyper vigilant then you may tend to  respond with anxiety more easily or more strongly   than if it’s not so what can we do in order  to create a sense of safety and empowerment  
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well part of it is sleep when you are sleep  deprived your hpa axis becomes more active   which means and remember your hpa  axis is your stress response system   when that system is more active then you  are more likely to respond with more anxiety  
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think about it when you’re sleep deprived is  it just as easy to deal with life on life’s   terms or do things stress you out more easily  i mean i think most of us have the answer there   good quality sleep is important also with that  recognize some of your natural rhythms in the  
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morning there is the cortisol awakening response  and that is when your cortisol your stress hormone   and other uh hormones as well as your blood sugar  tend to be high your body is saying hey wake up   get ready for the day that is your body’s  um awakening response it’s not anxiety it’s  
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not designed to make you feel stressed out it’s  designed theoretically to make you feel excited   but sometimes we label it  differently sometimes our system is overly eager and it secretes too much cortisol  and it’s important to to take a look at that  
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so if you wake up in the morning and the first  thing is you feel anxious get curious examine   what thoughts am i having that  are contributing to this anxiety   what physical sensations did i not sleep well you  know what might be contributing to this besides  
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something that’s actually threatening so sleep  is important pain management is important when   we’re in pain that triggers that stress response  system to stay more active the primitive parts   of our brain say hey if we’re in pain that means  we’re vulnerable which means we are in more danger  
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from that hungry lion that might be chasing us  manage pain you may not be able to eliminate   it completely but be aware that pain may increase  your anxiety just because it triggers the hpa axis   pain may also trigger your anxiety because of  health anxiety and that’s a different video  
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but being aware of that and  managing your pain can be helpful   nutrition is important if you’re eating a  lot of simple sugars then your blood sugar   is doing this and that can contribute to feelings  of anxiety and jitteriness same thing with if  
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you drink a lot of coffee you can have surges  and crashes that can feel uh very anxiety like   getting enough protein throughout the  day to keep your blood sugar stable   can be really really helpful and paying attention  to insulin resistance is also important uh  
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when we become more insulin resistant  than our body has more difficulty   managing our blood sugar to grossly  oversimplify it some people have found that dietary changes can help with their anxiety  additionally making sure that you’re getting  
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a relatively healthy diet so your body can make  the neuro chemicals it needs to like gaba in order   to moderate your anxiety can be important and  then reducing minimizing eliminating if possible   stimulants if you’re already anxious then adding  stimulants is just turning up the volume of that  
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stress response system it’s giving it more energy  environmentally create safety in your environment   in your house in your car in your workspace so  you’re not hyper vigilant so you’re not on edge   a lot of the time turn down any unnecessary  sources of distress and develop a safety plan to  
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identify aspects within your control to respond to  common threats if x happens then i will so going   back to the aggressive dog if the aggressive dog  charges me i will respond with pepper spray you   know maybe i have pepper spray that keeps me  safe when i’m on my when when i’m on my runs  
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or if we get a bad storm and it does blow the  fence down then i will call my neighbor and i have   t posts that i can use in order to put the fence  back up so i have a plan that helps me feel   safer so i know that if this bad thing happens  i’m not saying that it will but if it happens  
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i can cope with it it’s not going  to have catastrophic consequences many people with anxiety get caught  in the emotional reasoning trap   i feel anxious therefore something bad must  be getting ready to happen emotional reasoning  
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causes you to seek out and focus on information  that confirms your feelings it’s not necessarily   confirming the facts it confirms your feelings  and it dismisses contradictory information if you   wake up and you’re having feeling anxious and you  say oh something bad’s going to happen today it’s  
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it’s going to be an awful day then you’re going  to pay attention and you’re going to notice the   bad things that happen and you’re not going to pay  attention or notice as as much of the good things another example i feel anxious about this test  therefore i am going to fail so the person starts  
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looking for confirmatory information they’re  taking the test and every time they get to a   question they don’t know they’re just like see  i knew i was going to fail and they can actually   create a confirmation bias they tell themselves  enough that they’re going to fail that they  
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actually do fail or i feel vulnerable and  anxious in this relationship therefore this   person must intend to abandon me so i feel anxious  maybe based on prior abandonment experiences therefore i’m going to look for any clue anything  this person may do that may indicate that they’re  
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getting ready to abandon me now i don’t know  for certain whether that’s what their behavior   actually means but i’m assuming based on other  people’s behaviors that that that’s what’s   going on here so there’s we’re not talking  about facts we’re talking about assumptions
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examine your relationship with anxiety  and i know that sounds really weird   but anxiety is there to protect you think  about how it has protected you in the past   and in what ways is this current anxiety maybe  
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dysfunctional but trying to protect you in  in the present you know it’s sort of that um   hyperactive or overprotective uh friend  that wants to make sure that you stay safe   how are you different now than you were in  the past what was dangerous or overwhelming or  
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whatever in the past uh things that caused you  anxiety in the past how are you different how can   you handle them differently how are you safer and  more empowered or how is the situation different   now in the past than in the past maybe in past  situations people that you dealt with were unkind  
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or caused you distress in some way how are these  people in the present different than those people sometimes that people find it helpful to treat  anxiety like a nervous friend think of piglet   from winnie the pooh and set good boundaries if  your nervous friend tells you that there might  
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be a problem and they’re really anxious about  something okay thank you for alerting me i’ll   check it out just because they feel anxious  doesn’t mean you need to take the information   thank them for letting you know and  then figure out for yourself what you  
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think and what your perception of the situation  is then be willing to explain to them why they   don’t need to be anxious in your perception or  why you don’t feel like you need to be anxious   so thank you for letting me know however these are  the actual facts in the situation as i see them  
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how are you safe and empowered if they persist if  your your anxious friend persists in saying no you   need to be anxious you need to be anxious you can  also set boundaries and tell them to go home you   know and that’s where those cognitive boundaries  come in if you treat anxiety as something separate  
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from you as a person or an entity separate from  you then you can more easily set boundaries it’s   hard to set boundaries with yourself sometimes  consider what are you afraid will happen   if you don’t dwell on anxiety all the time  if you’re not constantly scanning for the  
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next shoe to drop what are you afraid will happen  think back to times when you haven’t been anxious   moments hours even not necessarily days or weeks  but moments or hours when you haven’t been anxious   has something bad happened a lot of people  are afraid if they let go of their anxiety  
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then they’re going to be caught unawares by  something bad but think about it times when   you haven’t been hyper vigilant over anxious  when you’ve actually felt calm for a moment   did something bad happen and catch you unawares  a lot of times you’re going to be able to say no
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so rewiring the brain develop distress  tolerance tools for emotional regulation   when you are in your fight-or-flight  mode your cognition is impaired you’re   not going to be able to effectively  evaluate the situation and alter  
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your your brain’s shortcuts alter your brain’s  understanding of the situation when you’re in   fight or flight your brain is focused on just that  fight or flee not let’s check it out in order to   get into the place where you can effectively  evaluate what’s going on and potentially  
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rewire what’s going on you need to be able to  get into what linehan called your wise mind   using distress tolerance tools like  distress tolerant thoughts telling yourself   that you won’t be consumed by anxiety or  that you are able to handle this situation  
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activities like slow breathing breathe in for  four hold for four exhale for four hold for four   so that’s what we call square breathing or  engaging in relaxation activities or even exercise   i know that’s the opposite but sometimes when  your fight or flight system is revved and dumping  
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energy some people find that the best way to  manage that is to actually start moving their body   in sync with their heart so if their heart is  beating fast then they start moving and then when   they stop moving their heart naturally decreases  they kind of get it recalibrated or re-synced  
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between their their physiological  reaction and what their body is doing   guided imagery can be helpful as well as  sensations like sounds and smells and even   things that you feel like splashing cold water on  your face and i have lots of videos on distress  
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tolerance tools on the youtube channel so  i’m not going to go into that a lot here   but it’s important to find tools that work  for you so you can get into your wise mind   and engage in using some of the following tools
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when you’re confronted with a stressful  situation and you manually override your   stress response you use those distress  tolerance schools tools then your brain   actually says hmm wonder what’s going on here  i guess maybe i might not need to be nervous  
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about this i’m not sure you manually  override it you get into your wise mind   you can start adjusting the beliefs and  your brain also associates that anxiety   formerly anxiety provoking situation with  low amounts of physiological distress
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fcp is another technique that i really like   once you’re into your wise mind examine the  facts in the present context i feel anxious   okay that’s a fact i’m mindfully aware that i  feel anxious what thoughts are contributing to my  
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feeling of anxiety what are the facts for  and against those thoughts in this context   at this time not when i was eight not last  week not three weeks from now but right now   in this context at this time what are the facts  for and against my belief that there is a threat  
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what else might be contributing to my feeling  of anxiety did i have a little too much coffee   in the past few hours is my blood sugar  low am i under chronic stress so you know   i already was like that pressure cooker that  was at max capacity and this one thing that  
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came at me normally wouldn’t bother me but  it’s just i don’t know how to deal with it   i don’t know that i have any more energy to deal  with it so i feel overwhelmed and i feel anxious   or as i mentioned earlier are there sensory  triggers around me right now that might be  
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contributing to my feeling of anxiety there’s  no actual facts there’s no actual threat in the   environment but there’s sensory stimuli that are  triggering reactions based on prior experiences c stands for what’s within your control  we’ve already evaluated the facts we’ve  
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identified what may be contributing to  what’s going on and if there’s a threat   what’s within your control what  can you do to address the situation   and if you do what’s within your control if  you do what you’re empowered to do what is the  
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probability of the worst case scenario what is the  probability that catastrophe is going to happen   i have teenagers older children now and one  example can be letting them go out and drive   by themselves when they go out in the car by  themselves i feel anxious yes i do what thoughts  
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are contributing to it they could get into a wreck  what are the facts for and against those thoughts   they have a license they are in a safe  vehicle so even if they do get into a wreck   it’s probably not going to be catastrophic  my daughter is a very good driver and
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she’s been driving for years and never had an  accident so therefore um what are the facts   supporting my feeling my anxiety you know it do i  have information that says yeah it’s pretty likely   that she’s going to get into into an accident no  i don’t have that information so what is within  
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my control with her driving with the exception  of taking away her keys not a lot therefore uh   i have to rely on her being smart and i cannot  control other drivers and i cannot control her   when she is out driving i did my best leading up  to this to make sure that she was a safe driver  
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and and again what is the probability of  the worst case scenario the probability   of her getting into a catastrophic  car accident probably pretty small   she doesn’t drive on the interstates uh we  live in a very small town so there’s not a  
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whole lot of traffic you know probability  of the worst case scenario is pretty slim another technique that can help in rewiring  is rewriting cognitions or your thoughts in   your core beliefs and i emphasize re-write and  rethinking about it is one thing but if you  
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actually hand write it not type it hand write it  it solidifies the new memory or the restructured   memory in a different way than if you just  think it or even if you type it or talk about it when you start feeling anxious  write down what you’re thinking  
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and then write down a restructured version or  a more accurate version of what you’re thinking   um all or nothing thinking this happens every time  every time there’s a storm the fence blows down   every time i get into a relationship i get  abandoned those are all or nothing thoughts  
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so what are the exceptions write down the  exceptions to the rule um mental filtering   and that is when you focus only on the negative  so again you want to look for the positives   i’m always getting in trouble at work or at school  or my child is always getting in trouble at school  
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look for the exceptions okay maybe they’ve  gotten in trouble a lot but not always so what’s   different during the times when they’re  not getting in trouble personalization   you know people don’t like me because i’m a  bad person or people are going to abandon me  
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because i’m not lovable what are some alternate  explanations you know maybe it’s because they’ve   got stuff going on now that doesn’t necessarily  mean you’re not going to get abandoned   by a person but if you personalize it if you think  it’s about you then you expect that henceforth  
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and forevermore everybody’s going to abandon  you because you’re the one that’s not lovable   if you look at the big picture find alternate  explanations why something may have happened   yes it’s unfortunate and you’ve got to  grieve that loss but you can also recognize
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that that doesn’t always have to happen  magnification of the negative or minimization of   the positive look at the facts assuming or jumping  to conclusions without all of the information   or mind reading get the facts you don’t know  what somebody’s thinking if you’re anxious if  
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you feel anxious that somebody’s angry with you  instead of assuming that you’re interpreting their   nonverbals correctly or their mood correctly  and it’s about you ask them get the facts   and availability is another thing that  contributes to anxiety we tend to remember and  
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react based on the things that are either  most recent or most emotionally charged so   plane crashes for example we hear about plane  crashes on the news and those are devastating   those are very emotionally charged when we hear  about it we feel awful for those people and we  
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may empathize and think how awful it would be to  be in that plane crash we don’t think about the   20 000 flights that took off that day that landed  successfully so it’s important to get the facts   if you start thinking flying is dangerous what  are the facts how many planes actually crash um  
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driving you know how many cars actually crash how  many people you know actually have problems it’s   important to if there’s something that’s making  you anxious if there’s something you’re afraid of   get all of the facts about it snakes for example  you know when i was growing up a lot of people  
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talked about how snakes were dangerous  and in my mind that’s all i heard   snakes are dangerous therefore all snakes  must be dangerous and that’s a false premise   when i started doing the research i learned  that yes there are six snakes in tennessee  
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that are dangerous but there are literally  hundreds of other species that are not   so looking at the availability of  information i needed to broaden   my awareness of the whole picture not just  the sliver of information that i was presented
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rewiring and retraining can also be done through  experience the first step is to be willing to   be open to the experience and challenge our  inaccurate beliefs which means i’ve got to be   able to look at the snake or whatever it is that’s  causing me anxiety use my distress tolerance  
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skills to get into my wise mind and then examine  the accuracy of my facts in the current context   data collection can also be helpful write  it down again handwrite whenever possible   how often does this actually  happen how likely is it to happen  
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does it happen literally every single  time so start keeping notes for the   storms i started keeping notes how frequently do  we have storms and how frequently during those   storms does my fence get blown down and the  preponderance of the time it didn’t happen uh  
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so it’s important to get data to understand  how often does this happen versus how often   does it feel like it happens what are other  possible outcomes and how often do they happen   so let’s take relationships and abandonment  for example move away from the fence
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how what are other possible  outcomes i get into a relationship   and it works out how often does that happen when how often does it happen that people get into  not necessarily just me that other people get into  
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relationships that they get abandoned that other  people get into relationships and it works out   it’s important to recognize that how frequently you could expect something to  happen and how accurate are your expectations  
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do you expect a gale-force wind and it’s only  a gentle breeze do you expect to fail a test   and okay you get a b minus what  were your expectations going into it   rewiring can also be done through guided imagery  envision yourself successfully navigating  
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a concern that that you’re having going to  the doctor or asking somebody out on a date or   your kid going out driving and coming home safely  envision the positive scenario envision the   positive solution envision prior times when you’ve  experienced something similar and it’s gone okay  
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remind yourself of other times when it’s gone  okay see that happening and repetition repeating   to yourself the distress tolerant thoughts  and those more accurate cognitions are really   helpful at reducing anxiety so instead of saying  everybody is dangerous or nobody is trustworthy  
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repeating to yourself that some people are  untrustworthy and some people are trustworthy repetition repeating it to yourself over  and over again and stopping using the um   extreme or thoughts or the thoughts with the  cognitive distortions that trigger your anxiety  
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can help you approach a situation and  feel more in control and empowered your brain learns from experience and uses  those experiences to help you predict the future   information from past experiences often only  provides part of the picture that is what happened  
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in the past it doesn’t take into consideration  what’s going on right now when in fight or flight   cognition is impaired and prior information is  often unable to be modified to include new data   so if you expect something to be distressful and  you maintain your anxiety even if the situation  
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ended up being no big deal your brain isn’t going  to process that because you were in that anxiety   haze if you will rewiring the brain requires  learning tools to calm the stress response   then identifying new information that may help  you feel safer more empowered that’s based in  
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facts in the present context integrating that  new information training the brain to have new   expectations i’ve mentioned in other videos that  when i was very very little i had a bad experience   with a nurse giving me a shot and from then on  i was terrified of needles and i talked about  
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it with my doctor one time when i was much much  older and she said i’m gonna give you the shot   trust me it’s not going to hurt and every  fiber of my being said oh she’s lying   but i did trust her and i was willing to be open  to a new experience and sure enough she gave  
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me the shot and it didn’t hurt so now i go into  the doctor’s office different doctor now um and   i don’t automatically expect it to be painful  or distressful because i know that it i can get   shots without having it be be awful so i’ve  trained my brain to have new expectations  
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now there are certain phlebotomists for  example that you may go to and you may   know from experience that they have difficulty  finding a vein so your anxiety may go up when you   see that particular phlebotomist whereas if you  see a different one who gets the vein every time  
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you may not have any anxiety at all and in that  way you’ve trained your brain to be more selective   and not expect that every time you get your  blood drawn it’s going to be a painful situation   the brain’s desire for survival may cause  it to cling to the distressful expectations  
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until it is proven wrong multiple  times you can’t just have this fear   and then have an experience that contradicts that  fear and your brain goes oh i was wrong never mind   your brain’s automatic response is to say maybe  that was just an exception let’s see if it happens  
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again and so it may take several repetitions of  something several times experiencing something   or doing something like get public speaking  or asking somebody out on a date before it   doesn’t trigger the extreme anxiety response  so it takes practice what you want to look for  
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is a reduction in the intensity of the anxiety  each time you repeat it now see if you feel   it feels a little bit easier each time i hope this  has given you a few tools to consider exploring in   rewiring your brain basically what you’re trying  to do is reprogram your brain by providing it