{"id":146758,"date":"2021-08-26T21:32:18","date_gmt":"2021-08-26T21:32:18","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/146758"},"modified":"2021-08-26T21:32:18","modified_gmt":"2021-08-26T21:32:18","slug":"%e2%9c%88ep-09-dont-let-anxiety-or-depression-ground-you-stayfit2fly-podcast-pilot-health-fitness%f0%9f%9b%ab","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/146758","title":{"rendered":"✈Ep 09- Don’t let anxiety or depression ground you || Stayfit2fly Podcast -Pilot Health & Fitness🛫"},"content":{"rendered":"Welcome to the Stayfit2fly Podcast with Coach,\nTracy Smith. The Marines have a saying, \u201cEveryone wants\nto go to heaven but no one wants to die.\u201d Flight crews are exceptional people who live\nexceptional lives. The way we eat, train and show up in the world\ntakes more strategy and precision than the average person. We can\u2019t afford to whine, complain or make\nexcuses when our goal is to optimize our career, health and happiness. We are the Top Guns of our generation, the\none percent who have made it. We are the best of the best and we intend\non keeping it that way.

Hello and a big welcome! I am so glad that you are here with me today. There are so many good things going on right\nnow. I love that summer is here. I love that my kids are playing sports, baseball\nand football. And my other son is in marching band, which\nisn\u2019t really a sport but it definitely takes a lot of his time and teaches him to be part\nof a team. I grew up competing in gymnastics and I think\nit\u2019s so important that kids do sports when they are young. I think it really helps their development\nphysically and socially and mentally.

My teammates were some of my best friends\ngrowing up. You work hard and care about having a healthy\nbody. I know a lot of people blame things like dance\nand gymnastics for body complexes and eating disorders but I had awesome coaches that were\nconstantly praising how strong I was instead of how I looked. They encouraged me to love my body and be\nproud because of what it could do. It wasn\u2019t about how skinny I was, it was\nabout if I had the strength and speed to be dynamic on vault or the guts to really swing\nand fly on bars.

Also, I really like that when you\u2019re young\nin sports\u2026. you are going to fail \ud83d\ude42 \u2026. A lot! You are going to lose games and miss passes\nand run the wrong direction. And I love that kids learn that that is okay. It\u2019s so important to learn how to lose and\nhow to take failure as fuel to get better. My husband has a saying, \u201cIf you never fall\nthen you aren\u2019t pushing hard enough.\u201d Anyway, I\u2019m a huge advocate for sports. They were such a big part of my childhood\nand I am lucky to still be seeing results from that now as an adult.

Let\u2019s get going on today\u2019s topic. It was kind of interesting, I had a darling\nteenager in my gym last week, let\u2019s call her\u2026. Alice. And she was working out with her mom and her\ncute mama was teaching her Kettlebell swings. And Alice kept trying to avoid the mirror\nand her cheeks were a bit flushed and she finally said. \u201cDon\u2019t you ever feel stupid doing exercise?\u201d I know Alice and her Mom quite well and so\nI know that Alice struggles with some heavy anxiety and depression.

And while I have never struggled with either\nof those things, it does run in my family and I work with many many youth who I am noticing\nare showing signs and symptoms at an alarming rate. The thought about how I look when exercising,\nhad literally never crossed my mind. What I am thinking about is something like…\n\u201cis this exercise is effective?\u201d I actively FOCUS on every element of my form. I am paying close attention to my body for\nany indication that I am doing something wrong and may cause an injury. Now to be completely honest, there is always\nthe awkward barbell hip thruster or inner thigh machine at the gym that will give me\na slight moment of hesitation to see who is around and may be watching, but swinging a\nkettlebell? Nope.

You would think that maybe a new movement\npattern like when I learned snatches or clean and jerks? Also Nope, I\u2019ve never felt self conscious\nabout how I look when I exercise because who cares? Who do you think is watching you instead of\nthem self? I chose to believe that no one is watching\nme. I also had a dad that has been sneaking me\ninto the gym since I was 10 years old.

(Back in the day almost any Globo Gym, like\n24 hour fitness or Gold\u2019s required you to be 16 to enter) So maybe I started exercising\nyoung enough that I never thought to feel awkward about movements? I just found it really interesting that when\nAlice was learning a new skill with literally only her mom and I in the room. That she was so embarrassed and aware of possible\njudgement.

The lesson that is important to consider and\npossibly learn here, for everyone, is that thinking that way is a choice. Creating anxiety in that situation was a choice. Judging yourself constantly and trying to\nguess or change or control what other people think about you is a choice. When you become anxious in everyday situations\nlike this, you expend precious energy and brain power that would be much better used\non other situations throughout the day such as interacting with people, having difficult\nconversations with a spouse, children or maybe a co-worker. It\u2019s important to conserve willpower for\nmore important things such as goals that you are pursuing. If you exhaust this precious daily supply\nof mental energy then you will often find yourself shutting yourself up in a dark room,\nunwilling or unable to be around people and needing time to decompress alone. I\u2019ve seen it time and time again as a few\nseemingly harmless mental decisions lead to almost hourly crippling anxiety.

Our upcoming generation worries a lot! They worry that everyone hates the shoes they\nare wearing or that no one likes their hair. That they have the wrong backpack at school\nor that they shouldn\u2019t have a backpack at all. They worry that they don\u2019t have enough followers\nand likes on social media. They worry that their friends are doing fun\nthings without them and that means that their friends don\u2019t like them anymore. They worry that their life is too boring,\ntoo average and that they need to be exciting and spectacular and the best at everything. Anxiety and depression is a mental illness\nso finding ways to lessen or completely remove it from your own life is an important step\non your path to optimal health. And that is my overarching goal with this\npodcast. To help EVERYONE who wants to improve their\nlife through achieving and enjoying optimal, lifelong, sustainable health. Because anxiety and depression is so prevalent\nin the teenagers that I work with, I have put a lot of time and energy into researching\nwhat is going on in their bodies and their minds to create this.

Now if you are one of those people thinking,\nthis doesn\u2019t apply to me. I don\u2019t struggle with anxiety or depression. Don\u2019t turn off this episode quite yet. Because with 40 Million Americans effected,\nodds are that someone you know and love dearly or maybe your own kids or grand kids could\nuse your help and support. Long gone are the days of sticking up your\nnose and telling someone to \u201cget over it.\u201d That they just need to be more positive and\nmy personal NON-FAVORITE- that things could be worse and that you should be grateful for\nwhat you have. Yes, that is a true statement. No, that is not what you should say to someone\nwho is struggling. None of these glib phrases are helpful and\noften that attitude is quite harmful as it minimizes an issue that needs immediate attention.

Death from anxiety and depression in America\nis on the raise. We had four teenagers take their own life,\njust in my small area, just this year. This is something that you may think will\nnever come your way, and I hope you\u2019re right, but learning a little bit more about what\nthe disease is, and what you can do to make it better could literally save a life. We all need to pay attention. I know that was a little heavy but this is\nalso a really invigorating subject for me because I do believe that it is possible to\ncreate such change in your life and in the life of your innermost circle of family and\nfriends when it comes to mental health. First, I think it\u2019s important to make a\ndistinction between being depressed and having clinical depression. I wish that those were different words. Just like fat on your body and fat in your\nfood are two completely different things, so it goes with depression. Medical News Today defines the two different\ntypes this way. \u201cThe first is Situational depression also\nknown medically as \u201cadjustment disorder with depressed mood.\u201d It often resolves in time, and talking about\nthe problem can ease the recovery process.

The second type is Clinical depression, also\nknown medically as \u201cmajor depressive disorder,\u201d It can develop if the individual does not\nrecover. This is a more severe mental health condition. Medical treatment and counseling can often\nhelp relieve symptoms, but I believe that it\u2019s lifestyle remedies, such as a nutrient\ndense diet and less time on social media that can really start to heal the true problem\nat its core. So the solutions I want to discuss and focus\non today are lifestyle changes as opposed to medical treatment including taking medication. I know that medication may be necessary but\nI believe it should be a last resort. I want parents and teens and especially all\nprospective pilots, to consider and research which medications could possibly prevent you\nfrom holding a first class medical.

It is also important to stay up to date on\nwhat conditions could disqualify you from a career in aviation. I\u2019m not going to read through the current\nlist of approved and not approved vitamins, herbal preparations, and medications from\nthe FAA because it does change and update but I will put it in the transcript if you\nare interested. Anti-Depressants \/ Anxiety \u2013 Single-use\nAnti-Depressants such as: Celexa (Citalopram Hydrobromide), Lexapro (Escitalopram Oxalate),\nProzac (Fluoxetine Hydrochloride), Wellbutrin (Bupropion) or Zoloft (Sertraline Hydrochloride)\nmay be approved by the FAA for depression on a case by case basis only. Approval is very strict and does not permit\napplicants to be approved by an AME or even the FAA office in Oklahoma City.

These cases are decided by the FAA office\nin Washington, D.C.. All other psychiatric medications, including\nother SSRI\u2019s such as Effexor XR (Venlafaxine HCl), Xanax (Alprazolam), Klonopin (Clonazepam),\nAtivan (Lorazepam), Luvox (Fluvoxamine, Nortiriptyline, Norpramin (desipramine), Paxil (Paroxetine),\nViibryd (Vilazodone), Silenor, Zonalon, Valium (Diazepam) and Prudoxin (Doxepin) are not\nacceptable to the FAA. Some vitamins and herbal preparations such\nas Deplin (Levomefolic acid) or Saint Johns Wort may be utilized provided the condition\nbeing treated is not disqualifying. I do however, want to mention that diagnosis\nof certain medical conditions involving your mental health as well as taking supplements\nand medications when you are a teeanger can destroy the possibility of a flight career. As it should. Being in charge of an aircraft of several\nhundred people is a heavy responsibility that requires you to be very healthy mentally. Do your research and be sure that you are\nconsulting with your doctor about any and all medications you are taking and if there\nare other alternatives.

I believe that anxiety and clinical depression\nare frequently caused by many lifestyle choices that are very prevalent in our western society\ntoday. Some of the main culprits that I want to talk\nabout, and I believe that there are no surprises here, are exercise, nutrition, screen time,\ncomparison and over stimulation. DON\u2019T FEED YOUR ANXIETY THE NEWS\nI feel like with the Corona Virus Pandemic that we are all experiencing, people in general\nare struggling more with anxiety and having a harder time controlling it. Some of my friends have gone so far as to\nlock themselves in the house, turn on the news 24\/7 and flee to places like Facebook\nand Twitter for their minute by minute information. There is an old Indian Parable where a Grandfather\ntells his Grandson about these great, hungry wolves that live inside of him.

They are always battling and fighting and\ntrying to get his attention. Some say the wolves stand for good and evil. Or pride and hatred along with love and virtue. The little boy asked his Grandfather, \u201cWhich\nwolf will win?\u201d The Grandfather answered simply, \u201cThe wolf\nwho wins, is the one I feed.\u201d If we feed into anxiety, and fear, and uncertainty\nthen that will rule our life. Little by little we will become that person. However, if we are constantly trying to find\nways to love and get along with other people then we will become the embodiment of love\nand that will feel a whole lot better than constant fear. One of my very favorite speakers that I have\nlearned so much about depression and anxiety from is doctor Stephen Ilardi.

He is the author of the book, The Depression\nCure: The 6-Step Program to Beat Depression without Drugs. I highly recommend this book. It is excellent in every way and very helpful\nwith actionable steps to take. If you have listened to this podcast for very\nlong then you know that, I don\u2019t like to just learn things, I want ways to really take\naction and improve my situation and life and that is what his book is all about. Anyway, he speaks a lot about our ancestors\nall of the way back 11-12 thousand years ago when humanity was hunter gatherers. Life was very different then. The only current events you would know about\nwas what happened directly to your small group, and maybe a few details of other groups that\nreside within a few days' journey. Perhaps you would get a small update when\nscouts or travelers wandered past you but you would have no idea about what is or has\nhappened to 99% of the people also living on the same planet as you. We have not only local, but statewide, national,\nand worldwide news.

We hear about women and children being kidnapped\nand sold into other countries, or about horrific traffic accidents that kill a dozen people\nor tsunamis that wipe out entire cities and our brains can\u2019t help but respond. It dumps hormones into our system that sends\nus into fight or flight mode and we immediately are very aware that there is danger and that\nwe need to do something about it. This is a response meant to save our life. Back in the primitive times we may have been\nchased by a wild animal or fallen into rushing water. This burst of adrenaline is designed to help\nus get to safety. But it takes an incredible toll on the body. It leaves behind a lot of inflammation that\ntakes several hours to dissipate. It is hard on our nervous system and produces\nwaste products that add stress on the body to clear out. We are not meant to live in fight or flight.

Hunter Gatherers would experience 30 seconds\nup to…maybe 30 minutes of fight or flight if they were really caught in a very dangerous\nsituation. Whereas we tend to have so many fight or flight\nexperiences in a row that some days we don\u2019t get a chance to turn off or dissipate enough\nof the hormones out of the parasympathetic nervous system so that we can get back down\nto the rest and digests system. There are just so many triggers, from being\ncut off in traffic, to taxes, to bills, lost or broken cell phones or even phobias such\nas heights.

Our bodies are still trying to regulate and\nwe\u2019ve already jumped into the next emergency. Reading the news keeps us in a high anxiety\nstate. And then when we do finally pull ourself away\nwe can\u2019t stop thinking about it. Have you ever gotten so involved in something\nin the news, political or social or whatever and not been able to disconnect? You keep checking all of the updates and new\nheadlines. By the end of the day you are exhausted and\nI guarantee that you don\u2019t feel like that was a productive, awesome day. Dr. Stephen Ilardi made this very astute observation. He said, \u201cThe problem is for many people\nthroughout the Western world, the stress response goes on for weeks, months and even years at\na time, and when it does that, it\u2019s incredibly toxic.\u201d While I\u2019m not saying to stick your head\nin the sand when it comes to news and current events, I do think that reading about every\nhorrific scene that happens to all of humanity is not good for you.

I recommend checking the news once per day. You decide on a set time, maybe 5-10 minutes\nin the morning or at lunch time to catch up on your local city. You could also do a quick scan of a few things\nthat interest you but it\u2019s not healthy to drag yourself through every frantic headline\nthat was especially crafted to shock, horrify and repulse you so that columnists can prey\non your attention. STOP COMPARING YOURSELF TO OTHER PEOPLE\nIf you were on this planet 12 thousand years ago, you would have grown up in a very small\ncommunal tribe of maybe 100. That would put approximately 20 individuals\nnear your own age and half would be female with the other half male so about 10 people\nthat would be your contemporaries. Inevitably that means that you would have\nsomething important to contribute to the group. Maybe you are an amazing hunter, or fire maker,\nmaybe you are really good at directions. Perhaps you have the precious skill of being\nable to find water or maybe you are strong enough to drag trees and big rocks. This would make you very valuable to your\ngroup. With the world the way it is now, and Google\nright at your fingertips to provide you information about all 7.8 Billion people on the planet.

You will never be the best at anything. You will never be the fastest runner, or the\nmost beautiful, or the strongest. And even worse, we tend to compare our weaknesses\nto other people\u2019s strengths. We have the primal instinct that we need to\nfit in and also that we need to be valued among our peers. That served us very well as hunter gatherers. That made the tribes better. That increased chances of survival. It does not serve us at all in the world today. Instead we can let it make us feel defeated\nand worthless and unimportant all of which are triggers for depression.

From Dr. Ilardi, \u201cIn a study of 2000 Kaluli\naborigines from Papua New Guinea, only one marginal case of clinical depression was found. Why? Because the Kaluli lifestyle is very similar\nto our hunter-gatherer ancestors\u2019 lifestyle that lasted for nearly 2 million years before\nagriculture,\u201d I don\u2019t think that hunter-gatherers had\nan easy life and that\u2019s why they were immune to anxiety and depression. I think that they were in constant danger\nfrom starvation, wild animals and even the elements. There was also great violence and war between\ntribes.

Children died young and often and even adults\nusually only lived to be about 45 years old. This shows that despite intense sorrow and\nhardship, these people knew how to grieve, how to process their emotions, and then how\nto get back to life. We can learn so many lessons from the past\nabout how even though certain things may be acceptable in American culture, we are not\nliving as healthy and fulfilling a life as we could. WHAT EXERCISE CAN IMPROVE MENTAL HEALTH\nMy mom grew up on a farm in Cardston, Canada.

Her brothers worked out in the fields making\nhale bales, mending fences and tending animals. The girls were busy in the kitchen, washing\nclothes, cooking meals and tending to the younger children. It would have been absolutely laughable for\nthem to see a gym. People running on treadmills, lifting dumbbells\nand doing sit-ups!? It would have been even more crazy and possibly\nrepugnant for hunters and gatherers to see such a waste of physical energy that got you,\nwhat would appear to them, as no reward.

Oh how times have changed. We know that exercise is super important in\nour modern world. The sad reality is that It would be completely\npossible for me to literally sit in a chair all day. I could order in food and communicate as much\nas I wanted through a screen. I literally do not have to leave my chair\nif I don\u2019t want to and I can survive just fine. In fact, It\u2019s not only easy, it\u2019s too\neasy to become sedentary all day long. And therefore, even though running on a treadmill\ndefies everything in our very nature, we do it. Our body and brain want to conserve energy\nand keep us alive; that is it\u2019s number one job and it is very good at it, but we are\ndetermined to lose weight. Our body perceives fat as precious and possibly\nlife saving. And before processed food it usually was. We have learned that fat can also make us\nvery sick, that obesity, diabetes and heart disease are much more likely to take our life\nthan starvation.

So we try to force ourself into unnatural\nexercise that isn\u2019t for a purpose or goal but simply to move our bodies around. It\u2019s no wonder that the obesity epidemic\nis out of control in American and many other countries around the world as well. In 2019 a study found 30% of the world population\nto be obese or overweight. My suggestion is that it is going to be very\nimportant to make exercise more natural. You need to find ways to get on the same page\nwith your body and brain and to use your instincts to work with you instead of against you. One thing that I have seen work time and time\nagain is to train with a purpose. Maybe it would excite and motivate you to\nenter a 5k race or other small competition that highlights your fitness. My husband is planning on doing a century\nbike ride this year. You could make a goal to walk your dog every\nday. Do something with a purpose other than lose\nweight or gain muscle. That is not a driving enough force when it\ncomes to the long game.

In my Stayfit2fly Program we encourage data\ndriven purpose by everyone posting their workout score on a daily leaderboard. When you know that everyone can see your results\nfrom the workout your instinct will be to try and keep up with the other members of\nyour tribe.You can\u2019t help it. I guarantee a leaderboard will make you work\nharder. I would say it is the easiest way to improve\nintensity and everyone should be tracking their scores and tracking their workouts and\ncomparing how they did the last time and what they would like to set as a goal for this\ntime.

I have a sister who says she doesn't like\ncompetition and that she doesn't like when I make her track her workout. But paying attention to that kind of information\nis how you keep yourself healthy. It\u2019s not about winning. It\u2019s not about being the best. It\u2019s about knowing that you did YOUR best. One of my friends from CrossFit is built just\nlike me. We are both 5 foot 2 and a half. We very consistently get within seconds or\nreps of each other on workouts. When we are being super competitive such as\nin the CrossFit open (A worldwide CrossFit competition that lasts six weeks, where you\nhave a judge keep your score and there is a worldwide leaderboard) Then our scores are\npretty much identical down to the same amount of double unders or finishing a workout at\nthe exact same second.

It\u2019s pretty incredible. It\u2019s also very helpful in that I know when\nI have an off day and my score is really different from Chantille\u2019s, that I didn\u2019t push as\nhard as I could. When she is running without breathing hard\nand I can barely keep up then I know that my cardio is slipping and needs some attention. When she blows me away and squat cleans 20\nmore pounds then me, then I know that there is a breakdown somewhere in my technique and\nthat I need to fix it and get back on par.

Keeping workout logs, using data and measuring\nyour workouts is a great tool. If you aren\u2019t doing it, Start! I highly recommend that you know, using data,\nthat your workouts are effective because you can see that your fitness is improving. Ben Bergeron, a renowned CrossFit Coach of\nworld champions, really nailed it on his podcast a few weeks ago when he said, \u201cThe one thing\nthat is missed all the time, is it has to be observable.

Which means, post times to comments. I\u2019m going to say it again. Post time to comments. No drill sergeant, motivational speaker, or\nno amount of willpower, will get the same level of hard work and intensity that a stopwatch\nand a whiteboard will. What\u2019s your time? Post it to comments.\u201d What he is referring to is how important it\nis to get on a social platform. Greg Glassman, the creator of CrossFit, has\nsaid forever that, \u201cintensity is the shortcut to results.\u201d Don\u2019t just do the workout and put a check\nmark in your brain. Yay that was fun. No, do the workout knowing that you are going\nto be showing everyone else who also did that workout how hard you worked. If you really think that it won\u2019t help you\nthen prove me wrong by posting scores for a week just to see what happens\u2026 If school didn\u2019t give out grades how hard\nwould you work? Barely at all! You may not even continue to show up to class.

The same is true with workouts. You need to be writing down a time or a weight\nor how many reps and it needs to be in a public place so that it is very obvious what your\nresult from that workout was. It needs to be repeatable so that if you do\nthe workout again you can see if you were able to improve and you will quickly find\nthat you can\u2019t help but add intensity.

It\u2019s natural and instinctual to want to\nknow where you rank and just knowing that you will be posting a score on a leaderboard\nis powerful. Crossfit has done it from day one. I have always found it to be a very powerful\ntool and so when I decided to create the Stayfit2fly workout program, I knew that in order to make\nexercise sustainable for my clients, we had to have a whiteboard. Non negotiable. We had to have a place that scores would be\nposted. We had to help people to be accountable and\nit would produce longevity, proper workout intensity, and results. For our ancestors movement was life. They would spend hours every day hunting for\nfood. They would walk and track and swim several\nmiles very regularly. It was just a part of life. We have lost that and it has had a catastrophic\neffect not just on our bodies but also on our mental state.

Be sure that whatever exercise you choose\nit is something that can be consistent at and something that enhances your life. If you have a family and a flying career and\ncommute to work then being in the gym for 2-3 hours daily when you are home instead\nof living your life and being with your family is unhealthy. It is also unnecessary. However if you are stuck in a random city\nfor 12 hours or 24 hours then perhaps a 2 hour bike ride or a long, unhurried, weightlifting\nsession is just right for you.

Just be sure to choose activities that you\nenjoy. If you hate biking then don\u2019t try and force\nyourself to ride a hundred mile race. If you hate running then choose something\nelse. If you love skiing then work on a consistent\nski schedule. Maybe you have limited time and want to be\nwith your family so you decide to coach your son\u2019s soccer or football team.

Use that time to run around the field with\nthe kids. You get to spend time with your child, help\nother kids learn really cool skills and you get some of your own fitness as well. This has turned into a lot of information\nand so I am going to stop here for this week. and I will post PART II next week. I still want to talk about:\nWhy you should be Eating to Live not Living to Eat\nIf social media and screen time make anxiety and depression worse? How better sleep can change your life\nThanks so much for listening and we will talk with you again real soon. Hey if you enjoyed this podcast you have to\ncome check out the stayfit2fly website.

We have personal training, an online fitness\nprogram and everything you need to optimize your health, happiness and life. Come check out at Stayfit2fly.com That\u2019s\nStay fit, the number 2, fly, dot com. I look forward to getting to know you better\nthrough the stayfit2fly program. Talk to you soon!.","protected":false},"excerpt":{"rendered":"

Welcome to the Stayfit2fly Podcast with Coach, Tracy Smith. The Marines have a saying, \u201cEveryone wants to go to heaven but no one wants to die.\u201d Flight crews are exceptional people who live exceptional lives. The way we eat, train and show up in the world takes more strategy and precision than the average person. … Continue reading ✈Ep 09- Don’t let anxiety or depression ground you || Stayfit2fly Podcast -Pilot Health & Fitness🛫<\/span><\/a><\/p>\n","protected":false},"author":0,"featured_media":146762,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1],"tags":[59170,59166,59182,59171,59176,59183,59173,59167,59180,59178,59168],"class_list":["post-146758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety","tag-anxiety-and-depression-hurt-my-chances-of-getting-a-high-paying-job","tag-does-anxiety-disqualify-you-from-being-an-airline-pilot","tag-dont-let-anxiety-or-depression-ground-you","tag-dr-stephen-ilardi","tag-health-and-fitness-podcast-for-aviation","tag-how-to-help-future-pilots-struggling-with-anxiety-and-depression","tag-how-to-treat-depression-without-medication","tag-pilot-mental-health-and-depression-podcast","tag-pilot-mental-health-podcast","tag-stayfit2fly","tag-will-anxiety-or-depression-make-it-so-that-i-cant-be-a-pilot"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2021\/08\/146758_maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/146758"}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=146758"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/146758\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/146762"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=146758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=146758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=146758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}