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No, not"},{"speaker":"Unknown","startTime":497.34,"endTime":501.69,"body":"really quick google search of"},{"speaker":"Unknown","startTime":497.34,"endTime":501.69,"body":"just the phrase challenge in"},{"speaker":"Unknown","startTime":501.69,"endTime":507.12,"body":"change, take a guess, good in"},{"speaker":"Unknown","startTime":501.69,"endTime":507.12,"body":"your mind real quick, 1.6"},{"speaker":"Unknown","startTime":507.24,"endTime":513.06,"body":"million results. When you Google"},{"speaker":"Unknown","startTime":507.24,"endTime":513.06,"body":"the words challenge of change or"},{"speaker":"Unknown","startTime":513.06,"endTime":517.68,"body":"challenge in change. There is an"},{"speaker":"Unknown","startTime":513.06,"endTime":517.68,"body":"even an entire site dedicated to"},{"speaker":"Unknown","startTime":517.68,"endTime":520.8,"body":"it and over in the United"},{"speaker":"Unknown","startTime":517.68,"endTime":520.8,"body":"Kingdom, called the challenge of"},{"speaker":"Unknown","startTime":520.8,"endTime":525.39,"body":"change, neuroscience in action"},{"speaker":"Unknown","startTime":520.8,"endTime":525.39,"body":"and empowering performance. And"},{"speaker":"Unknown","startTime":525.39,"endTime":528.69,"body":"on their website. I really love"},{"speaker":"Unknown","startTime":525.39,"endTime":528.69,"body":"it. They have this quote that"},{"speaker":"Unknown","startTime":528.69,"endTime":534.48,"body":"says people tend to think that"},{"speaker":"Unknown","startTime":528.69,"endTime":534.48,"body":"coping is managing to keep your"},{"speaker":"Unknown","startTime":534.48,"endTime":538.92,"body":"head above water. resilient"},{"speaker":"Unknown","startTime":534.48,"endTime":538.92,"body":"people are presumably those who"},{"speaker":"Unknown","startTime":538.92,"endTime":542.58,"body":"can hold their breath longer"},{"speaker":"Unknown","startTime":538.92,"endTime":542.58,"body":"when the flood rises. But that"},{"speaker":"Unknown","startTime":542.61,"endTime":548.34,"body":"is just surviving. Real"},{"speaker":"Unknown","startTime":542.61,"endTime":548.34,"body":"resilience is knowing there's no"},{"speaker":"Unknown","startTime":548.37,"endTime":553.56,"body":"water to keep your head above."},{"speaker":"Unknown","startTime":548.37,"endTime":553.56,"body":"And Dr. Derek Roger was right in"},{"speaker":"Unknown","startTime":553.56,"endTime":558.15,"body":"that quote. And the reason that"},{"speaker":"Unknown","startTime":553.56,"endTime":558.15,"body":"he was right, is that if you"},{"speaker":"Unknown","startTime":558.18,"endTime":562.68,"body":"really want to be a resilient"},{"speaker":"Unknown","startTime":558.18,"endTime":562.68,"body":"person, you need to know that"},{"speaker":"Unknown","startTime":562.68,"endTime":566.91,"body":"the floodwaters going to come"},{"speaker":"Unknown","startTime":562.68,"endTime":566.91,"body":"and that there is really no way"},{"speaker":"Unknown","startTime":567.24,"endTime":570.69,"body":"to keep your head above water."},{"speaker":"Unknown","startTime":567.24,"endTime":570.69,"body":"Now you just have to manage"},{"speaker":"Unknown","startTime":570.69,"endTime":574.23,"body":"through the change. Now you're"},{"speaker":"Unknown","startTime":570.69,"endTime":574.23,"body":"probably saying yourself, Jay,"},{"speaker":"Unknown","startTime":574.71,"endTime":578.76,"body":"come on. Are there really steps"},{"speaker":"Unknown","startTime":574.71,"endTime":578.76,"body":"that I can take to manage big"},{"speaker":"Unknown","startTime":578.76,"endTime":581.61,"body":"changes whether I see them"},{"speaker":"Unknown","startTime":578.76,"endTime":581.61,"body":"coming or not? Absolutely, you"},{"speaker":"Unknown","startTime":581.61,"endTime":584.67,"body":"know, me, I'm gonna, I'm gonna"},{"speaker":"Unknown","startTime":581.61,"endTime":584.67,"body":"reference an article. And this"},{"speaker":"Unknown","startTime":584.67,"endTime":588.45,"body":"was a really good one from"},{"speaker":"Unknown","startTime":584.67,"endTime":588.45,"body":"psychology. today.com this"},{"speaker":"Unknown","startTime":588.45,"endTime":592.95,"body":"article was by Dr. Stephanie"},{"speaker":"Unknown","startTime":588.45,"endTime":592.95,"body":"circus 10 ways to cope with big"},{"speaker":"Unknown","startTime":592.95,"endTime":596.64,"body":"changes. And I love the little"},{"speaker":"Unknown","startTime":592.95,"endTime":596.64,"body":"slogan, the subtitle changes in"},{"speaker":"Unknown","startTime":596.64,"endTime":600.63,"body":"that bubble. Here's how to come"},{"speaker":"Unknown","startTime":596.64,"endTime":600.63,"body":"out of it a better person. Okay,"},{"speaker":"Unknown","startTime":600.63,"endTime":604.05,"body":"here we go. Tip number one,"},{"speaker":"Unknown","startTime":600.63,"endTime":604.05,"body":"acknowledge that things are"},{"speaker":"Unknown","startTime":604.05,"endTime":607.44,"body":"changing. Now, once you"},{"speaker":"Unknown","startTime":604.05,"endTime":607.44,"body":"acknowledge that things are"},{"speaker":"Unknown","startTime":607.44,"endTime":610.65,"body":"changing, it makes it a little"},{"speaker":"Unknown","startTime":607.44,"endTime":610.65,"body":"bit easier to cope with the"},{"speaker":"Unknown","startTime":610.65,"endTime":614.22,"body":"change itself if you go for the"},{"speaker":"Unknown","startTime":610.65,"endTime":614.22,"body":"denial path, and we know that"},{"speaker":"Unknown","startTime":614.22,"endTime":618.24,"body":"denial is extremely powerful,"},{"speaker":"Unknown","startTime":614.22,"endTime":618.24,"body":"and it helps protect us in lots"},{"speaker":"Unknown","startTime":618.24,"endTime":621.0,"body":"of lots of ways. But don't do"},{"speaker":"Unknown","startTime":618.24,"endTime":621.0,"body":"that here when you got a change"},{"speaker":"Unknown","startTime":621.0,"endTime":625.59,"body":"coming up. Number two, and I"},{"speaker":"Unknown","startTime":621.0,"endTime":625.59,"body":"appreciate this one, realize"},{"speaker":"Unknown","startTime":625.59,"endTime":630.06,"body":"that even good changes can cause"},{"speaker":"Unknown","startTime":625.59,"endTime":630.06,"body":"stress. And you go back to me"},{"speaker":"Unknown","startTime":630.06,"endTime":633.66,"body":"and my big move my wife, and I'm"},{"speaker":"Unknown","startTime":630.06,"endTime":633.66,"body":"empty nest in it and moving to"},{"speaker":"Unknown","startTime":633.66,"endTime":638.55,"body":"Massachusetts, that's a good"},{"speaker":"Unknown","startTime":633.66,"endTime":638.55,"body":"change. She has an amazing new"},{"speaker":"Unknown","startTime":638.55,"endTime":641.19,"body":"job, I get to pivot and do"},{"speaker":"Unknown","startTime":638.55,"endTime":641.19,"body":"something different with my"},{"speaker":"Unknown","startTime":641.19,"endTime":644.19,"body":"life. It doesn't mean that along"},{"speaker":"Unknown","startTime":641.19,"endTime":644.19,"body":"the way over the next six"},{"speaker":"Unknown","startTime":644.19,"endTime":646.8,"body":"months, as we're preparing for"},{"speaker":"Unknown","startTime":644.19,"endTime":646.8,"body":"that move, that there's not"},{"speaker":"Unknown","startTime":646.8,"endTime":649.08,"body":"going to be stress along the"},{"speaker":"Unknown","startTime":646.8,"endTime":649.08,"body":"way. The truth is, whether it's"},{"speaker":"Unknown","startTime":649.08,"endTime":652.47,"body":"a good change, or bad change,"},{"speaker":"Unknown","startTime":649.08,"endTime":652.47,"body":"stress is just how your body"},{"speaker":"Unknown","startTime":652.59,"endTime":657.09,"body":"reacts to that change. And guess"},{"speaker":"Unknown","startTime":652.59,"endTime":657.09,"body":"what, it's okay. It really is"},{"speaker":"Unknown","startTime":657.09,"endTime":660.33,"body":"okay, to be stressed, everybody"},{"speaker":"Unknown","startTime":657.09,"endTime":660.33,"body":"goes through phases where"},{"speaker":"Unknown","startTime":660.33,"endTime":663.72,"body":"they're stressed in life."},{"speaker":"Unknown","startTime":660.33,"endTime":663.72,"body":"Alright, tip number three, keep"},{"speaker":"Unknown","startTime":663.72,"endTime":667.77,"body":"your regular schedule as much as"},{"speaker":"Unknown","startTime":663.72,"endTime":667.77,"body":"possible. And what the tip means"},{"speaker":"Unknown","startTime":667.77,"endTime":671.04,"body":"by that is like, try to have"},{"speaker":"Unknown","startTime":667.77,"endTime":671.04,"body":"something that you can anchor"},{"speaker":"Unknown","startTime":671.1,"endTime":673.38,"body":"your day around, have something"},{"speaker":"Unknown","startTime":671.1,"endTime":673.38,"body":"that is going to anchor your"},{"speaker":"Unknown","startTime":673.38,"endTime":675.45,"body":"morning, something is going to"},{"speaker":"Unknown","startTime":673.38,"endTime":675.45,"body":"anchor your afternoon, something"},{"speaker":"Unknown","startTime":675.45,"endTime":678.75,"body":"is going to anchor your evening,"},{"speaker":"Unknown","startTime":675.45,"endTime":678.75,"body":"whether you're getting ready to"},{"speaker":"Unknown","startTime":678.75,"endTime":682.05,"body":"have a baby or you're ready to"},{"speaker":"Unknown","startTime":678.75,"endTime":682.05,"body":"have a new job or you're getting"},{"speaker":"Unknown","startTime":682.05,"endTime":685.59,"body":"married, do something every day"},{"speaker":"Unknown","startTime":682.05,"endTime":685.59,"body":"that kind of anchors your"},{"speaker":"Unknown","startTime":685.59,"endTime":689.97,"body":"routine. So if you walk the dog"},{"speaker":"Unknown","startTime":685.59,"endTime":689.97,"body":"every morning at 6am continue to"},{"speaker":"Unknown","startTime":689.97,"endTime":694.77,"body":"do that. If you always go and"},{"speaker":"Unknown","startTime":689.97,"endTime":694.77,"body":"have a meal at like your"},{"speaker":"Unknown","startTime":694.77,"endTime":698.52,"body":"favorite place a couple times a"},{"speaker":"Unknown","startTime":694.77,"endTime":698.52,"body":"week continue to do that. If you"},{"speaker":"Unknown","startTime":698.52,"endTime":702.84,"body":"always call a family member, or"},{"speaker":"Unknown","startTime":698.52,"endTime":702.84,"body":"you have a specific meal that"},{"speaker":"Unknown","startTime":702.84,"endTime":706.86,"body":"you'd like to do. My wife and I"},{"speaker":"Unknown","startTime":702.84,"endTime":706.86,"body":"before kids used to like do date"},{"speaker":"Unknown","startTime":706.86,"endTime":710.13,"body":"night for pizza, in the movie on"},{"speaker":"Unknown","startTime":706.86,"endTime":710.13,"body":"Tuesdays, continue to do that,"},{"speaker":"Unknown","startTime":710.13,"endTime":713.43,"body":"find a way to do that. Keep"},{"speaker":"Unknown","startTime":710.13,"endTime":713.43,"body":"something anchored in your"},{"speaker":"Unknown","startTime":713.43,"endTime":716.04,"body":"regular schedule as much as"},{"speaker":"Unknown","startTime":713.43,"endTime":716.04,"body":"possible to help reduce the"},{"speaker":"Unknown","startTime":716.04,"endTime":719.82,"body":"stress around the change. Tip"},{"speaker":"Unknown","startTime":716.04,"endTime":719.82,"body":"number four, try to eat as"},{"speaker":"Unknown","startTime":719.82,"endTime":722.82,"body":"healthy as possible. And Lord"},{"speaker":"Unknown","startTime":719.82,"endTime":722.82,"body":"knows I need to get back on"},{"speaker":"Unknown","startTime":722.82,"endTime":726.81,"body":"track with doing that. Because"},{"speaker":"Unknown","startTime":722.82,"endTime":726.81,"body":"what happens when we have stress"},{"speaker":"Unknown","startTime":726.81,"endTime":729.81,"body":"in our lives? Where do we turn"},{"speaker":"Unknown","startTime":726.81,"endTime":729.81,"body":"to? I can hear you saying to"},{"speaker":"Unknown","startTime":729.81,"endTime":733.53,"body":"yourself right now, carbs,"},{"speaker":"Unknown","startTime":729.81,"endTime":733.53,"body":"bread, muffins, cakes, cookies,"},{"speaker":"Unknown","startTime":733.98,"endTime":739.59,"body":"anything that wants to give us"},{"speaker":"Unknown","startTime":733.98,"endTime":739.59,"body":"joy, from a consumption point of"},{"speaker":"Unknown","startTime":739.59,"endTime":743.94,"body":"view. And you know why we want"},{"speaker":"Unknown","startTime":739.59,"endTime":743.94,"body":"carbs, guess what? It boosts"},{"speaker":"Unknown","startTime":743.97,"endTime":747.93,"body":"serotonin. You know what,"},{"speaker":"Unknown","startTime":743.97,"endTime":747.93,"body":"deplete serotonin, you got it."},{"speaker":"Unknown","startTime":748.26,"endTime":752.37,"body":"stress. So comfort foods, we all"},{"speaker":"Unknown","startTime":748.26,"endTime":752.37,"body":"wonder why we do it. It's"},{"speaker":"Unknown","startTime":752.37,"endTime":757.5,"body":"because it's our body's natural"},{"speaker":"Unknown","startTime":752.37,"endTime":757.5,"body":"reaction to stress. We want to"},{"speaker":"Unknown","startTime":757.5,"endTime":760.68,"body":"release a chemical in our brain"},{"speaker":"Unknown","startTime":757.5,"endTime":760.68,"body":"to calm us down to make us feel"},{"speaker":"Unknown","startTime":760.68,"endTime":765.15,"body":"better. And carbs make that"},{"speaker":"Unknown","startTime":760.68,"endTime":765.15,"body":"happen. People are probably"},{"speaker":"Unknown","startTime":765.15,"endTime":768.66,"body":"still not eating well, and"},{"speaker":"Unknown","startTime":765.15,"endTime":768.66,"body":"probably doing other things to"},{"speaker":"Unknown","startTime":768.78,"endTime":771.81,"body":"release that serotonin in the"},{"speaker":"Unknown","startTime":768.78,"endTime":771.81,"body":"brain. That's what happened with"},{"speaker":"Unknown","startTime":771.81,"endTime":774.45,"body":"stress. So that was Tip number"},{"speaker":"Unknown","startTime":771.81,"endTime":774.45,"body":"four, try to eat as healthy as"},{"speaker":"Unknown","startTime":774.45,"endTime":777.99,"body":"possible. Tip number five,"},{"speaker":"Unknown","startTime":774.45,"endTime":777.99,"body":"exercise. And I'm not talking"},{"speaker":"Unknown","startTime":777.99,"endTime":782.79,"body":"about running like marathons or"},{"speaker":"Unknown","startTime":777.99,"endTime":782.79,"body":"long distances, just get up and"},{"speaker":"Unknown","startTime":782.79,"endTime":786.33,"body":"move. Even if you take a walk"},{"speaker":"Unknown","startTime":782.79,"endTime":786.33,"body":"around the block or walk around"},{"speaker":"Unknown","startTime":786.33,"endTime":791.7,"body":"your house. Get up and move. The"},{"speaker":"Unknown","startTime":786.33,"endTime":791.7,"body":"more that you're active, the"},{"speaker":"Unknown","startTime":791.7,"endTime":795.15,"body":"more the motivation will kick in"},{"speaker":"Unknown","startTime":791.7,"endTime":795.15,"body":"while you're active. Think about"},{"speaker":"Unknown","startTime":795.15,"endTime":797.79,"body":"if you ever get on a kick of"},{"speaker":"Unknown","startTime":795.15,"endTime":797.79,"body":"cleaning your house, for"},{"speaker":"Unknown","startTime":797.79,"endTime":800.7,"body":"example, you get go and go and"},{"speaker":"Unknown","startTime":797.79,"endTime":800.7,"body":"go. And like all of a sudden"},{"speaker":"Unknown","startTime":800.7,"endTime":803.1,"body":"you're cleaning out this closet"},{"speaker":"Unknown","startTime":800.7,"endTime":803.1,"body":"and cleaning out that closet,"},{"speaker":"Unknown","startTime":803.1,"endTime":806.4,"body":"you're cleaning up the kitchen,"},{"speaker":"Unknown","startTime":803.1,"endTime":806.4,"body":"the activity of your body"},{"speaker":"Unknown","startTime":806.55,"endTime":810.06,"body":"actually motivates you to"},{"speaker":"Unknown","startTime":806.55,"endTime":810.06,"body":"continue doing what you're"},{"speaker":"Unknown","startTime":810.06,"endTime":814.29,"body":"doing. Number six, and this is"},{"speaker":"Unknown","startTime":810.06,"endTime":814.29,"body":"huge. Number six, seek support."},{"speaker":"Unknown","startTime":815.01,"endTime":818.43,"body":"For me, this should be number"},{"speaker":"Unknown","startTime":815.01,"endTime":818.43,"body":"one, because no one gets through"},{"speaker":"Unknown","startTime":818.43,"endTime":823.26,"body":"life alone. Seriously. Ask a"},{"speaker":"Unknown","startTime":818.43,"endTime":823.26,"body":"neighbor, ask a friend. And if"},{"speaker":"Unknown","startTime":823.26,"endTime":825.6,"body":"you think you know what, there's"},{"speaker":"Unknown","startTime":823.26,"endTime":825.6,"body":"no one out there to help me"},{"speaker":"Unknown","startTime":825.78,"endTime":830.58,"body":"there is you'd be surprised how"},{"speaker":"Unknown","startTime":825.78,"endTime":830.58,"body":"likely somebody is to help you"},{"speaker":"Unknown","startTime":830.79,"endTime":834.66,"body":"if you ask for the help. So go"},{"speaker":"Unknown","startTime":830.79,"endTime":834.66,"body":"ahead and seek that support."},{"speaker":"Unknown","startTime":834.81,"endTime":838.77,"body":"Number six, seek support. All"},{"speaker":"Unknown","startTime":834.81,"endTime":838.77,"body":"right, number seven, write down"},{"speaker":"Unknown","startTime":838.77,"endTime":841.95,"body":"the positives that have come"},{"speaker":"Unknown","startTime":838.77,"endTime":841.95,"body":"from this change. Have you met"},{"speaker":"Unknown","startTime":841.95,"endTime":845.55,"body":"someone new? Do you have a new"},{"speaker":"Unknown","startTime":841.95,"endTime":845.55,"body":"job Have you decided to change"},{"speaker":"Unknown","startTime":845.55,"endTime":849.0,"body":"the way that you eat or your"},{"speaker":"Unknown","startTime":845.55,"endTime":849.0,"body":"workout habits, make a list?"},{"speaker":"Unknown","startTime":849.27,"endTime":854.31,"body":"Write down what it is that makes"},{"speaker":"Unknown","startTime":849.27,"endTime":854.31,"body":"you feel good about this change."},{"speaker":"Unknown","startTime":854.73,"endTime":856.89,"body":"Change is all about"},{"speaker":"Unknown","startTime":854.73,"endTime":856.89,"body":"opportunities to grow, whether"},{"speaker":"Unknown","startTime":856.89,"endTime":859.65,"body":"it's a good change or bad"},{"speaker":"Unknown","startTime":856.89,"endTime":859.65,"body":"change, it really is about the"},{"speaker":"Unknown","startTime":859.65,"endTime":863.76,"body":"opportunity to grow and"},{"speaker":"Unknown","startTime":859.65,"endTime":863.76,"body":"acknowledge how things are"},{"speaker":"Unknown","startTime":863.76,"endTime":866.85,"body":"becoming better as a result of"},{"speaker":"Unknown","startTime":863.76,"endTime":866.85,"body":"the change. And again, whether"},{"speaker":"Unknown","startTime":866.85,"endTime":870.3,"body":"it's good change or bad change,"},{"speaker":"Unknown","startTime":866.85,"endTime":870.3,"body":"acknowledge it, write it down,"},{"speaker":"Unknown","startTime":870.66,"endTime":875.58,"body":"figure out what is the positive"},{"speaker":"Unknown","startTime":870.66,"endTime":875.58,"body":"side of the change. Number"},{"speaker":"Unknown","startTime":875.58,"endTime":879.99,"body":"eight, get proactive. That means"},{"speaker":"Unknown","startTime":875.58,"endTime":879.99,"body":"if you see the change coming,"},{"speaker":"Unknown","startTime":880.05,"endTime":884.34,"body":"you know take charge work"},{"speaker":"Unknown","startTime":880.05,"endTime":884.34,"body":"preventatively to overcome what"},{"speaker":"Unknown","startTime":884.34,"endTime":887.25,"body":"may be coming or what may be"},{"speaker":"Unknown","startTime":884.34,"endTime":887.25,"body":"stressing you out about it. In"},{"speaker":"Unknown","startTime":887.25,"endTime":889.41,"body":"the case of my family, we've"},{"speaker":"Unknown","startTime":887.25,"endTime":889.41,"body":"already started cleaning out"},{"speaker":"Unknown","startTime":889.41,"endTime":892.44,"body":"closets. We've cleaned out the"},{"speaker":"Unknown","startTime":889.41,"endTime":892.44,"body":"attic, the garage, we've started"},{"speaker":"Unknown","startTime":892.44,"endTime":895.53,"body":"to have the house painted. Now"},{"speaker":"Unknown","startTime":892.44,"endTime":895.53,"body":"we've got the big things done,"},{"speaker":"Unknown","startTime":895.74,"endTime":898.32,"body":"and so we can start to focus on"},{"speaker":"Unknown","startTime":895.74,"endTime":898.32,"body":"the little things that we need"},{"speaker":"Unknown","startTime":898.32,"endTime":902.07,"body":"to tweak around the house in"},{"speaker":"Unknown","startTime":898.32,"endTime":902.07,"body":"prepper. For our big move, and"},{"speaker":"Unknown","startTime":902.07,"endTime":906.84,"body":"whatever you do, don't be"},{"speaker":"Unknown","startTime":902.07,"endTime":906.84,"body":"reactive. If you see change"},{"speaker":"Unknown","startTime":906.84,"endTime":909.48,"body":"coming, or you know that you"},{"speaker":"Unknown","startTime":906.84,"endTime":909.48,"body":"have to have change in your"},{"speaker":"Unknown","startTime":909.48,"endTime":914.31,"body":"life, whether it's a new job, or"},{"speaker":"Unknown","startTime":909.48,"endTime":914.31,"body":"a family change, don't be"},{"speaker":"Unknown","startTime":914.31,"endTime":918.9,"body":"reactive, be proactive and"},{"speaker":"Unknown","startTime":914.31,"endTime":918.9,"body":"taking action around the change,"},{"speaker":"Unknown","startTime":918.93,"endTime":922.5,"body":"don't wait. And if the change in"},{"speaker":"Unknown","startTime":918.93,"endTime":922.5,"body":"your life is something that's"},{"speaker":"Unknown","startTime":922.5,"endTime":928.08,"body":"not going well, then tip nine is"},{"speaker":"Unknown","startTime":922.5,"endTime":928.08,"body":"for you vent. But to a point,"},{"speaker":"Unknown","startTime":928.47,"endTime":930.93,"body":"again, this goes back to having"},{"speaker":"Unknown","startTime":928.47,"endTime":930.93,"body":"support group, we talked about"},{"speaker":"Unknown","startTime":930.93,"endTime":935.85,"body":"it in Episode Two about New"},{"speaker":"Unknown","startTime":930.93,"endTime":935.85,"body":"Year's resolutions. Again, no"},{"speaker":"Unknown","startTime":935.85,"endTime":938.04,"body":"one goes through things alone,"},{"speaker":"Unknown","startTime":935.85,"endTime":938.04,"body":"you may feel like you're going"},{"speaker":"Unknown","startTime":938.04,"endTime":941.34,"body":"through things alone. But you're"},{"speaker":"Unknown","startTime":938.04,"endTime":941.34,"body":"better off if you have a support"},{"speaker":"Unknown","startTime":941.34,"endTime":946.65,"body":"group and people to talk to you."},{"speaker":"Unknown","startTime":941.34,"endTime":946.65,"body":"But don't over talk. Okay, don't"},{"speaker":"Unknown","startTime":946.65,"endTime":951.27,"body":"vent so much that it becomes"},{"speaker":"Unknown","startTime":946.65,"endTime":951.27,"body":"your mindset. Because once you"},{"speaker":"Unknown","startTime":951.27,"endTime":954.51,"body":"do that, then that mindset goes"},{"speaker":"Unknown","startTime":951.27,"endTime":954.51,"body":"into your subconscious, it"},{"speaker":"Unknown","startTime":954.51,"endTime":957.57,"body":"becomes part of your thinking"},{"speaker":"Unknown","startTime":954.51,"endTime":957.57,"body":"when you're not awake, and it"},{"speaker":"Unknown","startTime":957.57,"endTime":960.99,"body":"continues to make you be"},{"speaker":"Unknown","startTime":957.57,"endTime":960.99,"body":"reactive to the change. And"},{"speaker":"Unknown","startTime":960.99,"endTime":965.43,"body":"finally, number 10. And this is"},{"speaker":"Unknown","startTime":960.99,"endTime":965.43,"body":"a good one. It's a hard one,"},{"speaker":"Unknown","startTime":965.91,"endTime":969.69,"body":"back away from social media, not"},{"speaker":"Unknown","startTime":965.91,"endTime":969.69,"body":"this podcast, though, back away"},{"speaker":"Unknown","startTime":969.69,"endTime":973.56,"body":"from social media. And what I"},{"speaker":"Unknown","startTime":969.69,"endTime":973.56,"body":"mean by that is when we have a"},{"speaker":"Unknown","startTime":973.56,"endTime":976.86,"body":"challenging time in our life, or"},{"speaker":"Unknown","startTime":973.56,"endTime":976.86,"body":"some change that's coming up, we"},{"speaker":"Unknown","startTime":976.86,"endTime":980.01,"body":"gravitate to social media,"},{"speaker":"Unknown","startTime":976.86,"endTime":980.01,"body":"especially now when a lot of us"},{"speaker":"Unknown","startTime":980.01,"endTime":982.56,"body":"are being at home, we can't be"},{"speaker":"Unknown","startTime":980.01,"endTime":982.56,"body":"with our friends or family"},{"speaker":"Unknown","startTime":982.56,"endTime":987.72,"body":"members. We gravitate there,"},{"speaker":"Unknown","startTime":982.56,"endTime":987.72,"body":"because we're looking for some"},{"speaker":"Unknown","startTime":987.72,"endTime":990.51,"body":"sort of feedback on the chain."},{"speaker":"Unknown","startTime":987.72,"endTime":990.51,"body":"So if I go ahead and post"},{"speaker":"Unknown","startTime":990.51,"endTime":993.21,"body":"something that's happening in my"},{"speaker":"Unknown","startTime":990.51,"endTime":993.21,"body":"life, and people respond to it"},{"speaker":"Unknown","startTime":993.21,"endTime":996.66,"body":"in a positive way, it makes me"},{"speaker":"Unknown","startTime":993.21,"endTime":996.66,"body":"feel better. But what also"},{"speaker":"Unknown","startTime":996.66,"endTime":999.54,"body":"happens on social media, if"},{"speaker":"Unknown","startTime":996.66,"endTime":999.54,"body":"you're going through a difficult"},{"speaker":"Unknown","startTime":999.54,"endTime":1003.5,"body":"time, and you see the highlight"},{"speaker":"Unknown","startTime":999.54,"endTime":1003.5,"body":"reel of everybody's lives on"},{"speaker":"Unknown","startTime":1003.5,"endTime":1007.55,"body":"Facebook, or Instagram or"},{"speaker":"Unknown","startTime":1003.5,"endTime":1007.55,"body":"elsewhere, you start to feel bad"},{"speaker":"Unknown","startTime":1007.55,"endTime":1009.8,"body":"about yourself. So if you're"},{"speaker":"Unknown","startTime":1007.55,"endTime":1009.8,"body":"going through a stressful"},{"speaker":"Unknown","startTime":1009.8,"endTime":1013.43,"body":"moment, and you've got a lot of"},{"speaker":"Unknown","startTime":1009.8,"endTime":1013.43,"body":"things going on in your life, do"},{"speaker":"Unknown","startTime":1013.43,"endTime":1016.19,"body":"me a favor, back away from the"},{"speaker":"Unknown","startTime":1013.43,"endTime":1016.19,"body":"social media, put the phone"},{"speaker":"Unknown","startTime":1016.19,"endTime":1019.31,"body":"down. And think about going for"},{"speaker":"Unknown","startTime":1016.19,"endTime":1019.31,"body":"that walk that we mentioned,"},{"speaker":"Unknown","startTime":1019.31,"endTime":1022.97,"body":"think about doing some exercise."},{"speaker":"Unknown","startTime":1019.31,"endTime":1022.97,"body":"Think about meditating, I"},{"speaker":"Unknown","startTime":1022.97,"endTime":1026.42,"body":"mentioned the calm app before,"},{"speaker":"Unknown","startTime":1022.97,"endTime":1026.42,"body":"I'm a big proponent of that"},{"speaker":"Unknown","startTime":1026.69,"endTime":1030.17,"body":"really helps clear the cobwebs"},{"speaker":"Unknown","startTime":1026.69,"endTime":1030.17,"body":"out of your brain. So just do"},{"speaker":"Unknown","startTime":1030.17,"endTime":1034.55,"body":"something different step away."},{"speaker":"Unknown","startTime":1030.17,"endTime":1034.55,"body":"And finally, a little bonus tip,"},{"speaker":"Unknown","startTime":1034.91,"endTime":1039.86,"body":"we'll call it. Tip 11. And I"},{"speaker":"Unknown","startTime":1034.91,"endTime":1039.86,"body":"said this before, I'll say it"},{"speaker":"Unknown","startTime":1039.86,"endTime":1046.76,"body":"again, give yourself a break."},{"speaker":"Unknown","startTime":1039.86,"endTime":1046.76,"body":"Don't beat yourself up. There's"},{"speaker":"Unknown","startTime":1046.76,"endTime":1050.63,"body":"nothing in the handbook of human"},{"speaker":"Unknown","startTime":1046.76,"endTime":1050.63,"body":"beings that says you have to"},{"speaker":"Unknown","startTime":1050.63,"endTime":1057.44,"body":"function at 100% all of the"},{"speaker":"Unknown","startTime":1050.63,"endTime":1057.44,"body":"time. You don't. I make"},{"speaker":"Unknown","startTime":1057.44,"endTime":1060.41,"body":"mistakes. I'm not perfect,"},{"speaker":"Unknown","startTime":1057.44,"endTime":1060.41,"body":"you're not perfect. Everybody in"},{"speaker":"Unknown","startTime":1060.41,"endTime":1063.92,"body":"the world is not perfect. And"},{"speaker":"Unknown","startTime":1060.41,"endTime":1063.92,"body":"one way that I like to cope with"},{"speaker":"Unknown","startTime":1063.92,"endTime":1067.85,"body":"this. If you know me,"},{"speaker":"Unknown","startTime":1063.92,"endTime":1067.85,"body":"personally, I love to laugh, I"},{"speaker":"Unknown","startTime":1067.85,"endTime":1071.0,"body":"love to cut up. So the more"},{"speaker":"Unknown","startTime":1067.85,"endTime":1071.0,"body":"laughter that's in your life,"},{"speaker":"Unknown","startTime":1071.03,"endTime":1074.84,"body":"the better off you'll be. As"},{"speaker":"Unknown","startTime":1071.03,"endTime":1074.84,"body":"everybody knows, laughing"},{"speaker":"Unknown","startTime":1074.84,"endTime":1077.18,"body":"increases dopamine in your"},{"speaker":"Unknown","startTime":1074.84,"endTime":1077.18,"body":"brain, guess what, it also"},{"speaker":"Unknown","startTime":1077.18,"endTime":1081.41,"body":"increases serotonin. So you can"},{"speaker":"Unknown","startTime":1077.18,"endTime":1081.41,"body":"step away from the carbs. If you"},{"speaker":"Unknown","startTime":1081.41,"endTime":1083.78,"body":"laugh more. And if you get out"},{"speaker":"Unknown","startTime":1081.41,"endTime":1083.78,"body":"to exercise, then you're"},{"speaker":"Unknown","startTime":1083.78,"endTime":1086.54,"body":"releasing endorphins. The point"},{"speaker":"Unknown","startTime":1083.78,"endTime":1086.54,"body":"I'm trying to make here is that"},{"speaker":"Unknown","startTime":1086.54,"endTime":1089.81,"body":"everybody goes through change."},{"speaker":"Unknown","startTime":1086.54,"endTime":1089.81,"body":"Change is hard. There's no"},{"speaker":"Unknown","startTime":1089.81,"endTime":1094.55,"body":"denying it. But there are steps"},{"speaker":"Unknown","startTime":1089.81,"endTime":1094.55,"body":"you can take to help overcome"},{"speaker":"Unknown","startTime":1094.73,"endTime":1100.04,"body":"the challenge of change, and"},{"speaker":"Unknown","startTime":1094.73,"endTime":1100.04,"body":"just let life evolved. You can"},{"speaker":"Unknown","startTime":1100.04,"endTime":1103.1,"body":"do it, I believe in you. The"},{"speaker":"Unknown","startTime":1100.04,"endTime":1103.1,"body":"next time you have a big"},{"speaker":"Unknown","startTime":1103.1,"endTime":1107.09,"body":"challenge, just remember those"},{"speaker":"Unknown","startTime":1103.1,"endTime":1107.09,"body":"three letters let life evolve."},{"speaker":"Unknown","startTime":1107.48,"endTime":1110.03,"body":"But then also go back to the"},{"speaker":"Unknown","startTime":1107.48,"endTime":1110.03,"body":"points of this show three main"},{"speaker":"Unknown","startTime":1110.03,"endTime":1114.05,"body":"points I want you to take away."},{"speaker":"Unknown","startTime":1110.03,"endTime":1114.05,"body":"Acknowledge the change or the"},{"speaker":"Unknown","startTime":1114.05,"endTime":1118.49,"body":"stress in your life. Try to keep"},{"speaker":"Unknown","startTime":1114.05,"endTime":1118.49,"body":"a regular schedule. And whatever"},{"speaker":"Unknown","startTime":1118.49,"endTime":1122.39,"body":"you do, please, please take care"},{"speaker":"Unknown","startTime":1118.49,"endTime":1122.39,"body":"of yourself. It's the only way"},{"speaker":"Unknown","startTime":1122.39,"endTime":1125.57,"body":"that you will overcome whatever"},{"speaker":"Unknown","startTime":1122.39,"endTime":1125.57,"body":"it is in your life that's"},{"speaker":"Unknown","startTime":1125.57,"endTime":1128.0,"body":"causing the stress whenever the"},{"speaker":"Unknown","startTime":1125.57,"endTime":1128.0,"body":"challenges or whatever the"},{"speaker":"Unknown","startTime":1128.0,"endTime":1132.77,"body":"change is in your life. take"},{"speaker":"Unknown","startTime":1128.0,"endTime":1132.77,"body":"time for yourself. Now if you"},{"speaker":"Unknown","startTime":1132.77,"endTime":1136.28,"body":"would like to continue the"},{"speaker":"Unknown","startTime":1132.77,"endTime":1136.28,"body":"dialogue of the 180 degree"},{"speaker":"Unknown","startTime":1136.28,"endTime":1139.79,"body":"pivot, and the challenge of"},{"speaker":"Unknown","startTime":1136.28,"endTime":1139.79,"body":"change will then connect with"},{"speaker":"Unknown","startTime":1139.79,"endTime":1146.06,"body":"me. You can find this podcasts"},{"speaker":"Unknown","startTime":1139.79,"endTime":1146.06,"body":"page on Facebook, Twitter, and"},{"speaker":"Unknown","startTime":1146.06,"endTime":1149.75,"body":"LinkedIn, you just need to"},{"speaker":"Unknown","startTime":1146.06,"endTime":1149.75,"body":"search positivity on fire. Also,"},{"speaker":"Unknown","startTime":1149.78,"endTime":1153.2,"body":"make sure to include the link to"},{"speaker":"Unknown","startTime":1149.78,"endTime":1153.2,"body":"all three sites of the show. in"},{"speaker":"Unknown","startTime":1153.2,"endTime":1156.38,"body":"the show notes you have access"},{"speaker":"Unknown","startTime":1153.2,"endTime":1156.38,"body":"to them. But hit me up. Be happy"},{"speaker":"Unknown","startTime":1156.38,"endTime":1159.35,"body":"to have a conversation. Be happy"},{"speaker":"Unknown","startTime":1156.38,"endTime":1159.35,"body":"to pump you up. Be happy to be"},{"speaker":"Unknown","startTime":1159.35,"endTime":1162.38,"body":"in your corner. Everybody needs"},{"speaker":"Unknown","startTime":1159.35,"endTime":1162.38,"body":"somebody in their corner and I'm"},{"speaker":"Unknown","startTime":1162.38,"endTime":1166.28,"body":"happy to do that for you. And in"},{"speaker":"Unknown","startTime":1162.38,"endTime":1166.28,"body":"closing, thank you for being"},{"speaker":"Unknown","startTime":1166.28,"endTime":1170.03,"body":"here today. Your gift of time"},{"speaker":"Unknown","startTime":1166.28,"endTime":1170.03,"body":"listening to me means the world"},{"speaker":"Unknown","startTime":1170.03,"endTime":1175.52,"body":"to me. And as always remember be"},{"speaker":"Unknown","startTime":1170.03,"endTime":1175.52,"body":"well be happy, be you and until"},{"speaker":"Unknown","startTime":1175.52,"endTime":1179.09,"body":"next time, may your quest for"},{"speaker":"Unknown","startTime":1175.52,"endTime":1179.09,"body":"positivity begin today."},{"speaker":"Unknown","startTime":1181.88,"endTime":1184.52,"body":"If you like today's episode,"},{"speaker":"Unknown","startTime":1181.88,"endTime":1184.52,"body":"please give us a five star"},{"speaker":"Unknown","startTime":1184.52,"endTime":1188.39,"body":"rating and subscribe today. For"},{"speaker":"Unknown","startTime":1184.52,"endTime":1188.39,"body":"more on my positivity quest."},{"speaker":"Unknown","startTime":1188.51,"endTime":1192.2,"body":"Follow me at positively"},{"speaker":"Unknown","startTime":1188.51,"endTime":1192.2,"body":"underscore j on Instagram and"},{"speaker":"Unknown","startTime":1193.04,"endTime":1193.82,"body":"have an amazing"}]}