{"version":"1.0.0","segments":[{"speaker":"Unknown","startTime":2.04,"endTime":5.19,"body":"Hi, I'm Jason Ramsden,"},{"speaker":"Unknown","startTime":2.04,"endTime":5.19,"body":"a personal and executive coach"},{"speaker":"Unknown","startTime":5.25,"endTime":8.55,"body":"and I'm on a positivity quest,"},{"speaker":"Unknown","startTime":5.25,"endTime":8.55,"body":"we often work on leaving a more"},{"speaker":"Unknown","startTime":8.55,"endTime":12.66,"body":"positive and intentional life."},{"speaker":"Unknown","startTime":8.55,"endTime":12.66,"body":"This show details my journey as"},{"speaker":"Unknown","startTime":12.66,"endTime":15.12,"body":"I explore the intersection of"},{"speaker":"Unknown","startTime":12.66,"endTime":15.12,"body":"ordinary people and"},{"speaker":"Unknown","startTime":15.12,"endTime":18.72,"body":"extraordinary positivity. By"},{"speaker":"Unknown","startTime":15.12,"endTime":18.72,"body":"sharing my learning stories and"},{"speaker":"Unknown","startTime":18.72,"endTime":22.53,"body":"conversations with guests, I"},{"speaker":"Unknown","startTime":18.72,"endTime":22.53,"body":"want to help you and me lead a"},{"speaker":"Unknown","startTime":22.53,"endTime":26.82,"body":"more intentional life focused on"},{"speaker":"Unknown","startTime":22.53,"endTime":26.82,"body":"being the best as possible. Make"},{"speaker":"Unknown","startTime":26.82,"endTime":29.34,"body":"sure to subscribe today to"},{"speaker":"Unknown","startTime":26.82,"endTime":29.34,"body":"follow along and to start your"},{"speaker":"Unknown","startTime":29.34,"endTime":33.06,"body":"own positivity quest. Before we"},{"speaker":"Unknown","startTime":29.34,"endTime":33.06,"body":"get into the meat of today's"},{"speaker":"Unknown","startTime":33.06,"endTime":35.49,"body":"show, I'd like to share"},{"speaker":"Unknown","startTime":33.06,"endTime":35.49,"body":"something with you which I have"},{"speaker":"Unknown","startTime":35.49,"endTime":40.35,"body":"found both cool and fascinating."},{"speaker":"Unknown","startTime":35.49,"endTime":40.35,"body":"We are only on episode seven."},{"speaker":"Unknown","startTime":40.38,"endTime":43.65,"body":"That's today's show, there is a"},{"speaker":"Unknown","startTime":40.38,"endTime":43.65,"body":"fan base that's starting to be"},{"speaker":"Unknown","startTime":43.65,"endTime":47.22,"body":"created around this positivity"},{"speaker":"Unknown","startTime":43.65,"endTime":47.22,"body":"quest, which I think is amazing."},{"speaker":"Unknown","startTime":47.76,"endTime":51.99,"body":"But what I have found, awesome,"},{"speaker":"Unknown","startTime":47.76,"endTime":51.99,"body":"fantastic. Whatever descriptor"},{"speaker":"Unknown","startTime":51.99,"endTime":55.14,"body":"you want to slide in there is"},{"speaker":"Unknown","startTime":51.99,"endTime":55.14,"body":"that listeners of the show have"},{"speaker":"Unknown","startTime":55.14,"endTime":59.4,"body":"started to reach out with"},{"speaker":"Unknown","startTime":55.14,"endTime":59.4,"body":"YouTube videos, Ted Talks,"},{"speaker":"Unknown","startTime":59.52,"endTime":63.66,"body":"magazine articles, newspaper"},{"speaker":"Unknown","startTime":59.52,"endTime":63.66,"body":"articles that they have found"},{"speaker":"Unknown","startTime":63.78,"endTime":67.44,"body":"that have helped them on their"},{"speaker":"Unknown","startTime":63.78,"endTime":67.44,"body":"own journey. So one, I'm glad to"},{"speaker":"Unknown","startTime":67.44,"endTime":70.71,"body":"know I'm not on this positivity"},{"speaker":"Unknown","startTime":67.44,"endTime":70.71,"body":"quest by myself, which is"},{"speaker":"Unknown","startTime":70.77,"endTime":72.99,"body":"awesome. It means the more"},{"speaker":"Unknown","startTime":70.77,"endTime":72.99,"body":"people who are looking for that"},{"speaker":"Unknown","startTime":72.99,"endTime":75.93,"body":"in their lives, the better this"},{"speaker":"Unknown","startTime":72.99,"endTime":75.93,"body":"planet will be. But more"},{"speaker":"Unknown","startTime":75.93,"endTime":78.51,"body":"importantly, that they're open"},{"speaker":"Unknown","startTime":75.93,"endTime":78.51,"body":"and transparent about wanting to"},{"speaker":"Unknown","startTime":78.51,"endTime":82.17,"body":"share. So what I want to do"},{"speaker":"Unknown","startTime":78.51,"endTime":82.17,"body":"moving forward is if other"},{"speaker":"Unknown","startTime":82.17,"endTime":85.56,"body":"listeners of the show have"},{"speaker":"Unknown","startTime":82.17,"endTime":85.56,"body":"content that they are interested"},{"speaker":"Unknown","startTime":85.56,"endTime":89.85,"body":"in, please share it. You can"},{"speaker":"Unknown","startTime":85.56,"endTime":89.85,"body":"send that to me at info at"},{"speaker":"Unknown","startTime":89.85,"endTime":97.14,"body":"positivity on fire.com. Or you"},{"speaker":"Unknown","startTime":89.85,"endTime":97.14,"body":"can head to direct.me slash"},{"speaker":"Unknown","startTime":97.17,"endTime":101.64,"body":"Jason Ramsden. And you'll see a"},{"speaker":"Unknown","startTime":97.17,"endTime":101.64,"body":"link to a Google form there in"},{"speaker":"Unknown","startTime":101.64,"endTime":106.14,"body":"which you can submit topics for"},{"speaker":"Unknown","startTime":101.64,"endTime":106.14,"body":"potential future episodes of the"},{"speaker":"Unknown","startTime":106.14,"endTime":109.26,"body":"show. Before we get today's show"},{"speaker":"Unknown","startTime":106.14,"endTime":109.26,"body":"started, I just really wanted to"},{"speaker":"Unknown","startTime":109.26,"endTime":113.82,"body":"say thank you to Sarah be in"},{"speaker":"Unknown","startTime":109.26,"endTime":113.82,"body":"Raleigh, North Carolina, for"},{"speaker":"Unknown","startTime":113.82,"endTime":118.14,"body":"today's topic about stress and"},{"speaker":"Unknown","startTime":113.82,"endTime":118.14,"body":"mindset. She shared with me a"},{"speaker":"Unknown","startTime":118.14,"endTime":123.54,"body":"TED talk from Kelly McGonigal,"},{"speaker":"Unknown","startTime":118.14,"endTime":123.54,"body":"who is a professor at Stanford."},{"speaker":"Unknown","startTime":123.6,"endTime":126.27,"body":"And the basis of the"},{"speaker":"Unknown","startTime":123.6,"endTime":126.27,"body":"conversation of the basis of the"},{"speaker":"Unknown","startTime":126.27,"endTime":129.36,"body":"talk that she shared was called"},{"speaker":"Unknown","startTime":126.27,"endTime":129.36,"body":"How to make stress your friend."},{"speaker":"Unknown","startTime":129.78,"endTime":135.21,"body":"And we're going to get into that"},{"speaker":"Unknown","startTime":129.78,"endTime":135.21,"body":"right now. So what do we know"},{"speaker":"Unknown","startTime":135.21,"endTime":139.77,"body":"about stress? So stress is"},{"speaker":"Unknown","startTime":135.21,"endTime":139.77,"body":"defined as a feeling of emotion"},{"speaker":"Unknown","startTime":139.86,"endTime":144.72,"body":"or physical tension. Clearly,"},{"speaker":"Unknown","startTime":139.86,"endTime":144.72,"body":"stress can come from any event,"},{"speaker":"Unknown","startTime":144.72,"endTime":148.44,"body":"any thought anything that makes"},{"speaker":"Unknown","startTime":144.72,"endTime":148.44,"body":"you feel frustrated, angry,"},{"speaker":"Unknown","startTime":148.53,"endTime":153.81,"body":"nervous, scared, and stress is"},{"speaker":"Unknown","startTime":148.53,"endTime":153.81,"body":"just purely your body's reaction"},{"speaker":"Unknown","startTime":153.81,"endTime":157.32,"body":"to any sort of challenge or"},{"speaker":"Unknown","startTime":153.81,"endTime":157.32,"body":"demand that you may be facing."},{"speaker":"Unknown","startTime":158.4,"endTime":161.43,"body":"Now, in short, bursts, stress"},{"speaker":"Unknown","startTime":158.4,"endTime":161.43,"body":"can be positive. And that's"},{"speaker":"Unknown","startTime":161.43,"endTime":164.73,"body":"where we're going to head with"},{"speaker":"Unknown","startTime":161.43,"endTime":164.73,"body":"today's show. But do you realize"},{"speaker":"Unknown","startTime":164.73,"endTime":169.2,"body":"exactly what stress can do to"},{"speaker":"Unknown","startTime":164.73,"endTime":169.2,"body":"your body? Here's just a short"},{"speaker":"Unknown","startTime":169.2,"endTime":172.14,"body":"list. I was kind of blown away."},{"speaker":"Unknown","startTime":169.2,"endTime":172.14,"body":"I didn't realize it did all of"},{"speaker":"Unknown","startTime":172.14,"endTime":176.97,"body":"this. But I think guys obviously"},{"speaker":"Unknown","startTime":172.14,"endTime":176.97,"body":"headaches, heartburn, increased"},{"speaker":"Unknown","startTime":177.0,"endTime":180.81,"body":"depression, insomnia, weakened"},{"speaker":"Unknown","startTime":177.0,"endTime":180.81,"body":"immune system, rapid breathing"},{"speaker":"Unknown","startTime":180.81,"endTime":183.75,"body":"risk of a heart attack, high"},{"speaker":"Unknown","startTime":180.81,"endTime":183.75,"body":"blood sugar, high blood"},{"speaker":"Unknown","startTime":183.75,"endTime":188.88,"body":"pressure, pounding hearts, low"},{"speaker":"Unknown","startTime":183.75,"endTime":188.88,"body":"sex drive, tense muscles, and"},{"speaker":"Unknown","startTime":188.88,"endTime":193.53,"body":"fertility problems. And that's"},{"speaker":"Unknown","startTime":188.88,"endTime":193.53,"body":"just part of the list. Stress is"},{"speaker":"Unknown","startTime":193.53,"endTime":198.0,"body":"born out of the fight or flight"},{"speaker":"Unknown","startTime":193.53,"endTime":198.0,"body":"response. And that was useful."},{"speaker":"Unknown","startTime":198.66,"endTime":202.44,"body":"Back in the day when we possibly"},{"speaker":"Unknown","startTime":198.66,"endTime":202.44,"body":"could have been eaten by a"},{"speaker":"Unknown","startTime":202.44,"endTime":205.8,"body":"predator. That's not the case"},{"speaker":"Unknown","startTime":202.44,"endTime":205.8,"body":"anymore. Stress still exists,"},{"speaker":"Unknown","startTime":205.95,"endTime":209.52,"body":"but that's where it began. So"},{"speaker":"Unknown","startTime":205.95,"endTime":209.52,"body":"when stressful situations kick"},{"speaker":"Unknown","startTime":209.52,"endTime":213.57,"body":"up in our lives are having that"},{"speaker":"Unknown","startTime":209.52,"endTime":213.57,"body":"same initial reaction, we either"},{"speaker":"Unknown","startTime":213.57,"endTime":217.53,"body":"want to fight or we want to fly,"},{"speaker":"Unknown","startTime":213.57,"endTime":217.53,"body":"we want to head out the door."},{"speaker":"Unknown","startTime":218.1,"endTime":221.22,"body":"And that basically comes from,"},{"speaker":"Unknown","startTime":218.1,"endTime":221.22,"body":"we get adrenaline pumping, we"},{"speaker":"Unknown","startTime":221.22,"endTime":224.7,"body":"get cortisol going through our"},{"speaker":"Unknown","startTime":221.22,"endTime":224.7,"body":"bodies, things get revved up,"},{"speaker":"Unknown","startTime":224.7,"endTime":228.81,"body":"our heart rate goes faster, we"},{"speaker":"Unknown","startTime":224.7,"endTime":228.81,"body":"have blood rushing everywhere,"},{"speaker":"Unknown","startTime":229.23,"endTime":232.89,"body":"to our muscles, to our heart to"},{"speaker":"Unknown","startTime":229.23,"endTime":232.89,"body":"other important organs, we start"},{"speaker":"Unknown","startTime":232.89,"endTime":236.13,"body":"to breathe quicker. And all of a"},{"speaker":"Unknown","startTime":232.89,"endTime":236.13,"body":"sudden, we have this like"},{"speaker":"Unknown","startTime":236.16,"endTime":240.78,"body":"heightened sense of awareness of"},{"speaker":"Unknown","startTime":236.16,"endTime":240.78,"body":"what's happening. Now, what"},{"speaker":"Unknown","startTime":240.78,"endTime":246.18,"body":"we've always been told about"},{"speaker":"Unknown","startTime":240.78,"endTime":246.18,"body":"stress is that stress is"},{"speaker":"Unknown","startTime":246.18,"endTime":250.29,"body":"harmful. As we know, it affects"},{"speaker":"Unknown","startTime":246.18,"endTime":250.29,"body":"everybody. There's nobody who is"},{"speaker":"Unknown","startTime":250.29,"endTime":253.32,"body":"not affected by stress in some"},{"speaker":"Unknown","startTime":250.29,"endTime":253.32,"body":"form or fashion. It's just part"},{"speaker":"Unknown","startTime":253.32,"endTime":256.98,"body":"of life. Another thing you need"},{"speaker":"Unknown","startTime":253.32,"endTime":256.98,"body":"to understand is that stress,"},{"speaker":"Unknown","startTime":257.25,"endTime":260.64,"body":"not all of it is bad. There's"},{"speaker":"Unknown","startTime":257.25,"endTime":260.64,"body":"some good stress. If you're a"},{"speaker":"Unknown","startTime":260.64,"endTime":263.52,"body":"procrastinator, you know what"},{"speaker":"Unknown","startTime":260.64,"endTime":263.52,"body":"I'm talking about that deadlines"},{"speaker":"Unknown","startTime":263.52,"endTime":265.89,"body":"coming up and you want to meet"},{"speaker":"Unknown","startTime":263.52,"endTime":265.89,"body":"it, stress kicks in and you get"},{"speaker":"Unknown","startTime":265.89,"endTime":270.81,"body":"the job done. We also know that"},{"speaker":"Unknown","startTime":265.89,"endTime":270.81,"body":"long term stress can harm our"},{"speaker":"Unknown","startTime":270.81,"endTime":277.2,"body":"health can even cause chronic"},{"speaker":"Unknown","startTime":270.81,"endTime":277.2,"body":"illness. But what happens if we"},{"speaker":"Unknown","startTime":277.26,"endTime":283.68,"body":"reframe our thoughts about"},{"speaker":"Unknown","startTime":277.26,"endTime":283.68,"body":"stress? Is it possible that we"},{"speaker":"Unknown","startTime":283.68,"endTime":288.15,"body":"can actually make stress our"},{"speaker":"Unknown","startTime":283.68,"endTime":288.15,"body":"friend that we can actually"},{"speaker":"Unknown","startTime":288.15,"endTime":292.8,"body":"welcome it into our lives under"},{"speaker":"Unknown","startTime":288.15,"endTime":292.8,"body":"certain conditions? That's what"},{"speaker":"Unknown","startTime":292.8,"endTime":296.43,"body":"Kelly McGonigal says in her TED"},{"speaker":"Unknown","startTime":292.8,"endTime":296.43,"body":"talk, and we'll get into that in"},{"speaker":"Unknown","startTime":296.43,"endTime":298.65,"body":"just a second. So stick around"},{"speaker":"Unknown","startTime":301.74,"endTime":304.32,"body":"Now that is exactly what"},{"speaker":"Unknown","startTime":301.74,"endTime":304.32,"body":"participants were told in a"},{"speaker":"Unknown","startTime":304.32,"endTime":308.19,"body":"study conducted at Harvard"},{"speaker":"Unknown","startTime":304.32,"endTime":308.19,"body":"University. Before they went"},{"speaker":"Unknown","startTime":308.19,"endTime":311.19,"body":"through the social stress test,"},{"speaker":"Unknown","startTime":308.19,"endTime":311.19,"body":"they were taught to rethink"},{"speaker":"Unknown","startTime":311.19,"endTime":315.03,"body":"their stress response is"},{"speaker":"Unknown","startTime":311.19,"endTime":315.03,"body":"helpful. That pounding heart is"},{"speaker":"Unknown","startTime":315.03,"endTime":318.69,"body":"preparing you for action. If"},{"speaker":"Unknown","startTime":315.03,"endTime":318.69,"body":"you're breathing faster, it's no"},{"speaker":"Unknown","startTime":318.69,"endTime":322.65,"body":"problem. It's getting more"},{"speaker":"Unknown","startTime":318.69,"endTime":322.65,"body":"oxygen to your brain. And"},{"speaker":"Unknown","startTime":322.65,"endTime":326.01,"body":"participants who learned to view"},{"speaker":"Unknown","startTime":322.65,"endTime":326.01,"body":"the stress response as helpful"},{"speaker":"Unknown","startTime":326.04,"endTime":329.07,"body":"for their performance, while"},{"speaker":"Unknown","startTime":326.04,"endTime":329.07,"body":"they were less stressed out less"},{"speaker":"Unknown","startTime":329.07,"endTime":333.15,"body":"anxious, more confident, but the"},{"speaker":"Unknown","startTime":329.07,"endTime":333.15,"body":"most fascinating finding to me"},{"speaker":"Unknown","startTime":333.27,"endTime":337.05,"body":"was how their physical stress"},{"speaker":"Unknown","startTime":333.27,"endTime":337.05,"body":"response changed. Now in a"},{"speaker":"Unknown","startTime":337.05,"endTime":340.68,"body":"typical stress response, your"},{"speaker":"Unknown","startTime":337.05,"endTime":340.68,"body":"heart rate goes up, and your"},{"speaker":"Unknown","startTime":340.68,"endTime":344.16,"body":"blood vessels constrict. And"},{"speaker":"Unknown","startTime":340.68,"endTime":344.16,"body":"this is one of the reasons that"},{"speaker":"Unknown","startTime":344.16,"endTime":346.92,"body":"chronic stress is sometimes"},{"speaker":"Unknown","startTime":344.16,"endTime":346.92,"body":"associated with cardiovascular"},{"speaker":"Unknown","startTime":346.92,"endTime":349.62,"body":"disease, it's not really healthy"},{"speaker":"Unknown","startTime":346.92,"endTime":349.62,"body":"to be in this state all the"},{"speaker":"Unknown","startTime":349.62,"endTime":353.73,"body":"time. But in the study, when"},{"speaker":"Unknown","startTime":349.62,"endTime":353.73,"body":"participants view their stress"},{"speaker":"Unknown","startTime":353.73,"endTime":357.66,"body":"response is helpful. Their blood"},{"speaker":"Unknown","startTime":353.73,"endTime":357.66,"body":"vessel stayed relax,"},{"speaker":"Unknown","startTime":357.899,"endTime":363.059,"body":"when I conducted a Google search"},{"speaker":"Unknown","startTime":357.899,"endTime":363.059,"body":"of the word stress, over a"},{"speaker":"Unknown","startTime":363.059,"endTime":367.499,"body":"billion results. And as I thumb"},{"speaker":"Unknown","startTime":363.059,"endTime":367.499,"body":"through them, I had a hard time"},{"speaker":"Unknown","startTime":367.499,"endTime":371.129,"body":"finding anything that was"},{"speaker":"Unknown","startTime":367.499,"endTime":371.129,"body":"relevant to what Kelly McGonigal"},{"speaker":"Unknown","startTime":371.129,"endTime":374.549,"body":"was talking about, in her TED"},{"speaker":"Unknown","startTime":371.129,"endTime":374.549,"body":"Talk, most of the articles that"},{"speaker":"Unknown","startTime":374.549,"endTime":377.759,"body":"I clicked through, and these are"},{"speaker":"Unknown","startTime":374.549,"endTime":377.759,"body":"from sites like the National"},{"speaker":"Unknown","startTime":377.759,"endTime":381.929,"body":"Institute of Mental Health, or"},{"speaker":"Unknown","startTime":377.759,"endTime":381.929,"body":"the Mental Health Foundation, or"},{"speaker":"Unknown","startTime":381.929,"endTime":385.499,"body":"health line, all places where we"},{"speaker":"Unknown","startTime":381.929,"endTime":385.499,"body":"would normally turn to you for"},{"speaker":"Unknown","startTime":385.499,"endTime":388.379,"body":"looking for information about"},{"speaker":"Unknown","startTime":385.499,"endTime":388.379,"body":"stress. And what I found"},{"speaker":"Unknown","startTime":388.379,"endTime":390.989,"body":"fascinating was that the"},{"speaker":"Unknown","startTime":388.379,"endTime":390.989,"body":"majority of them we're talking"},{"speaker":"Unknown","startTime":390.989,"endTime":394.469,"body":"about stress is bad for you long"},{"speaker":"Unknown","startTime":390.989,"endTime":394.469,"body":"term stress is really bad for"},{"speaker":"Unknown","startTime":394.469,"endTime":397.829,"body":"you, here's how to identify it,"},{"speaker":"Unknown","startTime":394.469,"endTime":397.829,"body":"here's how to cope with it."},{"speaker":"Unknown","startTime":397.949,"endTime":400.979,"body":"Here's the things that you can"},{"speaker":"Unknown","startTime":397.949,"endTime":400.979,"body":"do, review your lifestyle, have"},{"speaker":"Unknown","startTime":400.979,"endTime":404.759,"body":"supportive relationships, eat"},{"speaker":"Unknown","startTime":400.979,"endTime":404.759,"body":"better, cut out drinking, cut"},{"speaker":"Unknown","startTime":404.759,"endTime":408.959,"body":"out smoking, make sure you"},{"speaker":"Unknown","startTime":404.759,"endTime":408.959,"body":"exercise, be mindful, take time"},{"speaker":"Unknown","startTime":408.959,"endTime":414.479,"body":"for yourself. And of course, get"},{"speaker":"Unknown","startTime":408.959,"endTime":414.479,"body":"sleep restful sleep, minimum"},{"speaker":"Unknown","startTime":414.479,"endTime":417.719,"body":"amounts that you need for your"},{"speaker":"Unknown","startTime":414.479,"endTime":417.719,"body":"body to do well. And where"},{"speaker":"Unknown","startTime":417.719,"endTime":422.459,"body":"mechanicals study differed from"},{"speaker":"Unknown","startTime":417.719,"endTime":422.459,"body":"these articles that I had read"},{"speaker":"Unknown","startTime":422.849,"endTime":428.249,"body":"is that she pointed to mindset"},{"speaker":"Unknown","startTime":422.849,"endTime":428.249,"body":"as a way to make stress your"},{"speaker":"Unknown","startTime":428.249,"endTime":433.049,"body":"friend. And she goes about"},{"speaker":"Unknown","startTime":428.249,"endTime":433.049,"body":"telling us this, because in her"},{"speaker":"Unknown","startTime":433.079,"endTime":437.009,"body":"study, in the initial part of"},{"speaker":"Unknown","startTime":433.079,"endTime":437.009,"body":"her study, focus on stress was"},{"speaker":"Unknown","startTime":437.009,"endTime":443.339,"body":"that they had data points that"},{"speaker":"Unknown","startTime":437.009,"endTime":443.339,"body":"said, just the belief of stress"},{"speaker":"Unknown","startTime":443.339,"endTime":449.549,"body":"being bad for you killed more"},{"speaker":"Unknown","startTime":443.339,"endTime":449.549,"body":"people over 20,000 people, then"},{"speaker":"Unknown","startTime":449.609,"endTime":453.239,"body":"and this is supposedly from our"},{"speaker":"Unknown","startTime":449.609,"endTime":453.239,"body":"study, then people who were"},{"speaker":"Unknown","startTime":453.239,"endTime":460.079,"body":"murdered people who died of HIV"},{"speaker":"Unknown","startTime":453.239,"endTime":460.079,"body":"and wait for it skin cancer."},{"speaker":"Unknown","startTime":461.129,"endTime":466.679,"body":"That's mind blowing to me, that"},{"speaker":"Unknown","startTime":461.129,"endTime":466.679,"body":"just a belief alone, a mindset"},{"speaker":"Unknown","startTime":467.189,"endTime":472.889,"body":"about something being bad for us"},{"speaker":"Unknown","startTime":467.189,"endTime":472.889,"body":"could cause death itself. And I"},{"speaker":"Unknown","startTime":472.889,"endTime":475.529,"body":"know what you're gonna say you"},{"speaker":"Unknown","startTime":472.889,"endTime":475.529,"body":"say, Jay, I can't not worry"},{"speaker":"Unknown","startTime":475.529,"endTime":479.309,"body":"about things. I can't not be"},{"speaker":"Unknown","startTime":475.529,"endTime":479.309,"body":"focused on how things in my life"},{"speaker":"Unknown","startTime":479.309,"endTime":482.729,"body":"may or may not go, it's just who"},{"speaker":"Unknown","startTime":479.309,"endTime":482.729,"body":"I am. It's a part of how I live"},{"speaker":"Unknown","startTime":482.729,"endTime":486.719,"body":"my life. I stress about"},{"speaker":"Unknown","startTime":482.729,"endTime":486.719,"body":"everything. But I'm going to"},{"speaker":"Unknown","startTime":486.719,"endTime":490.679,"body":"tell you right now, free"},{"speaker":"Unknown","startTime":486.719,"endTime":490.679,"body":"yourself of that mindset, you"},{"speaker":"Unknown","startTime":490.679,"endTime":494.069,"body":"can do it free yourself of the"},{"speaker":"Unknown","startTime":490.679,"endTime":494.069,"body":"mindset of I have to worry about"},{"speaker":"Unknown","startTime":494.069,"endTime":498.119,"body":"things. Remember, you can't"},{"speaker":"Unknown","startTime":494.069,"endTime":498.119,"body":"control that, which is out of"},{"speaker":"Unknown","startTime":498.119,"endTime":503.699,"body":"your control. Gamma said again,"},{"speaker":"Unknown","startTime":498.119,"endTime":503.699,"body":"you cannot control that, which"},{"speaker":"Unknown","startTime":503.699,"endTime":509.309,"body":"is out of your control. If you"},{"speaker":"Unknown","startTime":503.699,"endTime":509.309,"body":"could fix it, you would. So what"},{"speaker":"Unknown","startTime":509.339,"endTime":512.819,"body":"is it about the worry that you"},{"speaker":"Unknown","startTime":509.339,"endTime":512.819,"body":"need to do if you can't fix a"},{"speaker":"Unknown","startTime":512.819,"endTime":515.789,"body":"problem, if you can fix it, the"},{"speaker":"Unknown","startTime":512.819,"endTime":515.789,"body":"worry would go away. So let's"},{"speaker":"Unknown","startTime":515.789,"endTime":520.349,"body":"take that back out. If you take"},{"speaker":"Unknown","startTime":515.789,"endTime":520.349,"body":"the worry off the table, because"},{"speaker":"Unknown","startTime":520.349,"endTime":523.229,"body":"you can't control the outcome,"},{"speaker":"Unknown","startTime":520.349,"endTime":523.229,"body":"because if you did, you could"},{"speaker":"Unknown","startTime":523.229,"endTime":529.229,"body":"fix it. And we start to focus on"},{"speaker":"Unknown","startTime":523.229,"endTime":529.229,"body":"the good parts of stress, the"},{"speaker":"Unknown","startTime":529.229,"endTime":533.219,"body":"short term where it gets us"},{"speaker":"Unknown","startTime":529.229,"endTime":533.219,"body":"going, which gets us hyper"},{"speaker":"Unknown","startTime":533.219,"endTime":536.819,"body":"focused, which allows us to"},{"speaker":"Unknown","startTime":533.219,"endTime":536.819,"body":"perform at a higher level on a"},{"speaker":"Unknown","startTime":536.819,"endTime":540.839,"body":"shorter deadline. And if you"},{"speaker":"Unknown","startTime":536.819,"endTime":540.839,"body":"absolutely, positively can't"},{"speaker":"Unknown","startTime":540.929,"endTime":542.819,"body":"make that happen in your life"},{"speaker":"Unknown","startTime":540.929,"endTime":542.819,"body":"where you say, you know what,"},{"speaker":"Unknown","startTime":542.819,"endTime":545.069,"body":"I'm still going to worry. And"},{"speaker":"Unknown","startTime":542.819,"endTime":545.069,"body":"I'm still going to stress about"},{"speaker":"Unknown","startTime":545.069,"endTime":548.279,"body":"things. Don't bottle it up."},{"speaker":"Unknown","startTime":545.069,"endTime":548.279,"body":"Don't repress it, don't put it"},{"speaker":"Unknown","startTime":548.279,"endTime":551.519,"body":"down. Don't let your mind spin"},{"speaker":"Unknown","startTime":548.279,"endTime":551.519,"body":"around it. Share it with"},{"speaker":"Unknown","startTime":551.519,"endTime":556.319,"body":"somebody, tell somebody because"},{"speaker":"Unknown","startTime":551.519,"endTime":556.319,"body":"the support structure there."},{"speaker":"Unknown","startTime":556.409,"endTime":559.829,"body":"When you when you're faced with"},{"speaker":"Unknown","startTime":556.409,"endTime":559.829,"body":"stress, when we're you know that"},{"speaker":"Unknown","startTime":559.829,"endTime":563.699,"body":"the the phrase, we're all in"},{"speaker":"Unknown","startTime":559.829,"endTime":563.699,"body":"this together? Well, if you"},{"speaker":"Unknown","startTime":563.699,"endTime":566.489,"body":"don't tell anybody, you're not"},{"speaker":"Unknown","startTime":563.699,"endTime":566.489,"body":"in it together with anybody, but"},{"speaker":"Unknown","startTime":566.489,"endTime":569.399,"body":"if you do, you've got a support"},{"speaker":"Unknown","startTime":566.489,"endTime":569.399,"body":"structure that will then allow"},{"speaker":"Unknown","startTime":569.399,"endTime":573.389,"body":"you to start to minimize the"},{"speaker":"Unknown","startTime":569.399,"endTime":573.389,"body":"effects of that stress on your"},{"speaker":"Unknown","startTime":573.389,"endTime":577.619,"body":"life. And here's what mechanical"},{"speaker":"Unknown","startTime":573.389,"endTime":577.619,"body":"says about that specifically in"},{"speaker":"Unknown","startTime":577.619,"endTime":582.239,"body":"our talk, which I found"},{"speaker":"Unknown","startTime":577.619,"endTime":582.239,"body":"amazingly positive about how we"},{"speaker":"Unknown","startTime":582.239,"endTime":586.049,"body":"can use stress or how we can"},{"speaker":"Unknown","startTime":582.239,"endTime":586.049,"body":"make stress a friend in our"},{"speaker":"Unknown","startTime":586.049,"endTime":586.469,"body":"lives."},{"speaker":"Unknown","startTime":587.4,"endTime":590.31,"body":"Make sure you notice when"},{"speaker":"Unknown","startTime":587.4,"endTime":590.31,"body":"someone else in your life is"},{"speaker":"Unknown","startTime":590.31,"endTime":594.78,"body":"struggling so that you can"},{"speaker":"Unknown","startTime":590.31,"endTime":594.78,"body":"support each other. When life is"},{"speaker":"Unknown","startTime":594.78,"endTime":599.73,"body":"difficult, your stress response"},{"speaker":"Unknown","startTime":594.78,"endTime":599.73,"body":"wants you to be surrounded by"},{"speaker":"Unknown","startTime":599.73,"endTime":604.77,"body":"people who care about you? Okay,"},{"speaker":"Unknown","startTime":599.73,"endTime":604.77,"body":"so how is knowing this side of"},{"speaker":"Unknown","startTime":604.77,"endTime":608.01,"body":"stress going to make you"},{"speaker":"Unknown","startTime":604.77,"endTime":608.01,"body":"healthier? Well, oxytocin"},{"speaker":"Unknown","startTime":608.01,"endTime":612.39,"body":"doesn't only act on your brain,"},{"speaker":"Unknown","startTime":608.01,"endTime":612.39,"body":"it also acts on your body. And"},{"speaker":"Unknown","startTime":612.39,"endTime":615.45,"body":"one of its main roles in your"},{"speaker":"Unknown","startTime":612.39,"endTime":615.45,"body":"body is to protect your"},{"speaker":"Unknown","startTime":615.45,"endTime":619.89,"body":"cardiovascular system from the"},{"speaker":"Unknown","startTime":615.45,"endTime":619.89,"body":"effects of stress. It's a"},{"speaker":"Unknown","startTime":619.89,"endTime":623.76,"body":"natural anti inflammatory, it"},{"speaker":"Unknown","startTime":619.89,"endTime":623.76,"body":"also helps your blood vessels"},{"speaker":"Unknown","startTime":623.76,"endTime":627.18,"body":"stay relaxed during stress. But"},{"speaker":"Unknown","startTime":623.76,"endTime":627.18,"body":"my favorite effect on the body"},{"speaker":"Unknown","startTime":627.18,"endTime":631.41,"body":"is actually on the heart. Your"},{"speaker":"Unknown","startTime":627.18,"endTime":631.41,"body":"heart has receptors for this"},{"speaker":"Unknown","startTime":631.41,"endTime":637.41,"body":"hormone. And oxytocin helps"},{"speaker":"Unknown","startTime":631.41,"endTime":637.41,"body":"heart cells regenerate and heal"},{"speaker":"Unknown","startTime":637.41,"endTime":639.57,"body":"from any stress induced damage."},{"speaker":"Unknown","startTime":641.37,"endTime":644.94,"body":"So at this point in the talk, my"},{"speaker":"Unknown","startTime":641.37,"endTime":644.94,"body":"mind is absolutely blown."},{"speaker":"Unknown","startTime":645.45,"endTime":652.47,"body":"Basically, our bodies are built"},{"speaker":"Unknown","startTime":645.45,"endTime":652.47,"body":"to protect ourselves. So my"},{"speaker":"Unknown","startTime":652.47,"endTime":659.82,"body":"takeaway here is that our bodies"},{"speaker":"Unknown","startTime":652.47,"endTime":659.82,"body":"are built to protect us, if we"},{"speaker":"Unknown","startTime":659.82,"endTime":661.53,"body":"only listen to them,"},{"speaker":"Unknown","startTime":662.85,"endTime":666.42,"body":"if we only listen to them, and"},{"speaker":"Unknown","startTime":662.85,"endTime":666.42,"body":"how often do we ignore it, we"},{"speaker":"Unknown","startTime":666.42,"endTime":669.9,"body":"have that cough, that headache"},{"speaker":"Unknown","startTime":666.42,"endTime":669.9,"body":"that ache that pain and won't go"},{"speaker":"Unknown","startTime":669.9,"endTime":673.68,"body":"away. And we just assume that"},{"speaker":"Unknown","startTime":669.9,"endTime":673.68,"body":"it's a normal part or a normal"},{"speaker":"Unknown","startTime":673.68,"endTime":678.45,"body":"course of life. And if we let it"},{"speaker":"Unknown","startTime":673.68,"endTime":678.45,"body":"go long enough, we end up with a"},{"speaker":"Unknown","startTime":678.45,"endTime":682.44,"body":"bigger health problem. So how do"},{"speaker":"Unknown","startTime":678.45,"endTime":682.44,"body":"we do a better job of listening"},{"speaker":"Unknown","startTime":682.44,"endTime":685.53,"body":"to our bodies and what's going"},{"speaker":"Unknown","startTime":682.44,"endTime":685.53,"body":"on around us? Okay, we've"},{"speaker":"Unknown","startTime":685.53,"endTime":689.85,"body":"already established that stress"},{"speaker":"Unknown","startTime":685.53,"endTime":689.85,"body":"happens to everybody. And here's"},{"speaker":"Unknown","startTime":690.0,"endTime":694.14,"body":"just a few few signs that stress"},{"speaker":"Unknown","startTime":690.0,"endTime":694.14,"body":"is happening, okay, we're"},{"speaker":"Unknown","startTime":694.14,"endTime":698.58,"body":"depressed, we get anxious, we"},{"speaker":"Unknown","startTime":694.14,"endTime":698.58,"body":"may get angry or irritable with"},{"speaker":"Unknown","startTime":698.58,"endTime":703.71,"body":"people in our lives, we will be"},{"speaker":"Unknown","startTime":698.58,"endTime":703.71,"body":"fidgety restless. For some"},{"speaker":"Unknown","startTime":703.71,"endTime":707.04,"body":"people stress manifests itself"},{"speaker":"Unknown","startTime":703.71,"endTime":707.04,"body":"as sleeping too little, and for"},{"speaker":"Unknown","startTime":707.04,"endTime":711.66,"body":"others way too much. There can"},{"speaker":"Unknown","startTime":707.04,"endTime":711.66,"body":"be this racing through our"},{"speaker":"Unknown","startTime":711.66,"endTime":715.89,"body":"brains of thoughts constantly"},{"speaker":"Unknown","startTime":711.66,"endTime":715.89,"body":"and like a constant worry, we"},{"speaker":"Unknown","startTime":715.89,"endTime":719.28,"body":"may have trouble remembering"},{"speaker":"Unknown","startTime":715.89,"endTime":719.28,"body":"things or may have times when we"},{"speaker":"Unknown","startTime":719.28,"endTime":723.78,"body":"have difficulty concentrating on"},{"speaker":"Unknown","startTime":719.28,"endTime":723.78,"body":"tasks, or projects at work."},{"speaker":"Unknown","startTime":724.47,"endTime":729.78,"body":"Stress can also manifest itself"},{"speaker":"Unknown","startTime":724.47,"endTime":729.78,"body":"as bad habits. And obviously,"},{"speaker":"Unknown","startTime":730.05,"endTime":734.43,"body":"stress can feel overwhelming,"},{"speaker":"Unknown","startTime":730.05,"endTime":734.43,"body":"can make us unmotivated. And at"},{"speaker":"Unknown","startTime":734.43,"endTime":738.42,"body":"times unfocused. And I share"},{"speaker":"Unknown","startTime":734.43,"endTime":738.42,"body":"those not just for yourself to"},{"speaker":"Unknown","startTime":738.42,"endTime":741.33,"body":"recognize what's happening to"},{"speaker":"Unknown","startTime":738.42,"endTime":741.33,"body":"you. Because sometimes we don't"},{"speaker":"Unknown","startTime":741.33,"endTime":744.72,"body":"recognize it. Sometimes we push"},{"speaker":"Unknown","startTime":741.33,"endTime":744.72,"body":"it off as it's something else. I"},{"speaker":"Unknown","startTime":744.72,"endTime":747.93,"body":"also share them so that you can"},{"speaker":"Unknown","startTime":744.72,"endTime":747.93,"body":"recognize these signs in other"},{"speaker":"Unknown","startTime":747.93,"endTime":752.31,"body":"people. So that those close to"},{"speaker":"Unknown","startTime":747.93,"endTime":752.31,"body":"you especially we were all"},{"speaker":"Unknown","startTime":752.31,"endTime":756.78,"body":"inside now we're COVID has kept"},{"speaker":"Unknown","startTime":752.31,"endTime":756.78,"body":"us close together in close"},{"speaker":"Unknown","startTime":756.78,"endTime":760.35,"body":"contact with a cure signs that"},{"speaker":"Unknown","startTime":756.78,"endTime":760.35,"body":"you can recognize and other"},{"speaker":"Unknown","startTime":760.35,"endTime":763.83,"body":"people in your household that"},{"speaker":"Unknown","startTime":760.35,"endTime":763.83,"body":"may be experiencing stress of"},{"speaker":"Unknown","startTime":763.83,"endTime":768.36,"body":"some kind or some fashion. So"},{"speaker":"Unknown","startTime":763.83,"endTime":768.36,"body":"what steps can we do? Or also,"},{"speaker":"Unknown","startTime":768.69,"endTime":772.77,"body":"if appropriate, suggest to"},{"speaker":"Unknown","startTime":768.69,"endTime":772.77,"body":"others that may be experiencing"},{"speaker":"Unknown","startTime":772.77,"endTime":776.7,"body":"stress? How do we how do we"},{"speaker":"Unknown","startTime":772.77,"endTime":776.7,"body":"bring our stress levels down?"},{"speaker":"Unknown","startTime":777.42,"endTime":781.92,"body":"Number one, breathe. Breathing"},{"speaker":"Unknown","startTime":777.42,"endTime":781.92,"body":"is the most effective, say to"},{"speaker":"Unknown","startTime":781.92,"endTime":784.56,"body":"yourself, breathe in, we're"},{"speaker":"Unknown","startTime":781.92,"endTime":784.56,"body":"going to do it three times you"},{"speaker":"Unknown","startTime":784.56,"endTime":787.59,"body":"breathe in. So on the inhale,"},{"speaker":"Unknown","startTime":784.56,"endTime":787.59,"body":"what you're going to do is"},{"speaker":"Unknown","startTime":787.59,"endTime":792.27,"body":"you're going to say to yourself,"},{"speaker":"Unknown","startTime":787.59,"endTime":792.27,"body":"not today stress. And on the"},{"speaker":"Unknown","startTime":792.27,"endTime":799.32,"body":"exhale, I've got this, okay, not"},{"speaker":"Unknown","startTime":792.27,"endTime":799.32,"body":"today stress. I've got this. Not"},{"speaker":"Unknown","startTime":799.32,"endTime":803.7,"body":"today stress. I've got this."},{"speaker":"Unknown","startTime":799.32,"endTime":803.7,"body":"Because that's number one"},{"speaker":"Unknown","startTime":803.7,"endTime":808.41,"body":"breathing, deep breathing. By"},{"speaker":"Unknown","startTime":803.7,"endTime":808.41,"body":"verbalizing that you are feeling"},{"speaker":"Unknown","startTime":808.41,"endTime":811.5,"body":"stress, you're admitting to"},{"speaker":"Unknown","startTime":808.41,"endTime":811.5,"body":"yourself, that you're either"},{"speaker":"Unknown","startTime":811.5,"endTime":815.22,"body":"anxious or angry or worried. And"},{"speaker":"Unknown","startTime":811.5,"endTime":815.22,"body":"it's okay. Once you once you"},{"speaker":"Unknown","startTime":815.22,"endTime":818.52,"body":"tell yourself that that's"},{"speaker":"Unknown","startTime":815.22,"endTime":818.52,"body":"happening, that starts to help"},{"speaker":"Unknown","startTime":818.52,"endTime":822.3,"body":"reduce the stress. And one thing"},{"speaker":"Unknown","startTime":818.52,"endTime":822.3,"body":"I like to do when I'm starting"},{"speaker":"Unknown","startTime":822.3,"endTime":825.03,"body":"to stress or I'm starting to"},{"speaker":"Unknown","startTime":822.3,"endTime":825.03,"body":"worry about something is to"},{"speaker":"Unknown","startTime":825.03,"endTime":831.06,"body":"think about the absolute worst"},{"speaker":"Unknown","startTime":825.03,"endTime":831.06,"body":"case possible. And if you think"},{"speaker":"Unknown","startTime":831.12,"endTime":834.99,"body":"of the absolute worst case"},{"speaker":"Unknown","startTime":831.12,"endTime":834.99,"body":"possible, than anything else"},{"speaker":"Unknown","startTime":834.99,"endTime":840.18,"body":"that happens that's less than"},{"speaker":"Unknown","startTime":834.99,"endTime":840.18,"body":"that appeases you, it makes you"},{"speaker":"Unknown","startTime":840.18,"endTime":842.73,"body":"feel better, because you've"},{"speaker":"Unknown","startTime":840.18,"endTime":842.73,"body":"imagined the worst case"},{"speaker":"Unknown","startTime":842.73,"endTime":846.84,"body":"possible. This came up for me,"},{"speaker":"Unknown","startTime":842.73,"endTime":846.84,"body":"I'm on a nonprofit board, and we"},{"speaker":"Unknown","startTime":846.84,"endTime":850.29,"body":"had a change in leadership. And"},{"speaker":"Unknown","startTime":846.84,"endTime":850.29,"body":"I at the time, I was as"},{"speaker":"Unknown","startTime":850.29,"endTime":852.51,"body":"president of that board and I"},{"speaker":"Unknown","startTime":850.29,"endTime":852.51,"body":"and I said to the folks around"},{"speaker":"Unknown","startTime":852.51,"endTime":855.78,"body":"the table, just imagine this."},{"speaker":"Unknown","startTime":852.51,"endTime":855.78,"body":"Okay, we've got a change in"},{"speaker":"Unknown","startTime":855.78,"endTime":860.64,"body":"leadership coming up. Imagine if"},{"speaker":"Unknown","startTime":855.78,"endTime":860.64,"body":"we lost half our members because"},{"speaker":"Unknown","startTime":860.64,"endTime":863.7,"body":"of that change in leadership."},{"speaker":"Unknown","startTime":860.64,"endTime":863.7,"body":"Once you put that mindset into"},{"speaker":"Unknown","startTime":863.7,"endTime":867.69,"body":"it, and say that's the worst"},{"speaker":"Unknown","startTime":863.7,"endTime":867.69,"body":"case scenario, anything less"},{"speaker":"Unknown","startTime":867.69,"endTime":870.87,"body":"than that is a win, and your"},{"speaker":"Unknown","startTime":867.69,"endTime":870.87,"body":"mind thinks of it that way."},{"speaker":"Unknown","startTime":871.62,"endTime":874.02,"body":"Other tips in this"},{"speaker":"Unknown","startTime":871.62,"endTime":874.02,"body":"healthline.com article,"},{"speaker":"Unknown","startTime":874.41,"endTime":878.64,"body":"visualize yourself calm. If you"},{"speaker":"Unknown","startTime":874.41,"endTime":878.64,"body":"hear people say all the time, go"},{"speaker":"Unknown","startTime":878.64,"endTime":881.34,"body":"to your happy place. Think about"},{"speaker":"Unknown","startTime":878.64,"endTime":881.34,"body":"that. You know, for me, it's"},{"speaker":"Unknown","startTime":881.34,"endTime":883.38,"body":"sitting on the beach early in"},{"speaker":"Unknown","startTime":881.34,"endTime":883.38,"body":"the morning watching the"},{"speaker":"Unknown","startTime":883.38,"endTime":886.92,"body":"sunrise. you visualize that"},{"speaker":"Unknown","startTime":883.38,"endTime":886.92,"body":"enough, the worry and the stress"},{"speaker":"Unknown","startTime":886.92,"endTime":889.8,"body":"will repeat itself. Another"},{"speaker":"Unknown","startTime":886.92,"endTime":889.8,"body":"tactic that works for some"},{"speaker":"Unknown","startTime":889.8,"endTime":893.73,"body":"people, listen to music, whether"},{"speaker":"Unknown","startTime":889.8,"endTime":893.73,"body":"that's you know, getting music"},{"speaker":"Unknown","startTime":893.73,"endTime":896.37,"body":"that gets you pumped up or"},{"speaker":"Unknown","startTime":893.73,"endTime":896.37,"body":"excited or whether that's music,"},{"speaker":"Unknown","startTime":896.52,"endTime":899.97,"body":"classical music or or smooth"},{"speaker":"Unknown","startTime":896.52,"endTime":899.97,"body":"jazz, that calms you down."},{"speaker":"Unknown","startTime":900.24,"endTime":904.35,"body":"brings your levels down."},{"speaker":"Unknown","startTime":900.24,"endTime":904.35,"body":"Listening to music is always a"},{"speaker":"Unknown","startTime":904.35,"endTime":909.48,"body":"great way to help reduce stress."},{"speaker":"Unknown","startTime":904.35,"endTime":909.48,"body":"Change your focus, it's easy"},{"speaker":"Unknown","startTime":909.48,"endTime":912.18,"body":"enough to change your focus, get"},{"speaker":"Unknown","startTime":909.48,"endTime":912.18,"body":"up from where you are, go to a"},{"speaker":"Unknown","startTime":912.18,"endTime":915.42,"body":"different room in the house, go"},{"speaker":"Unknown","startTime":912.18,"endTime":915.42,"body":"outside, go for a walk, go for a"},{"speaker":"Unknown","startTime":915.42,"endTime":919.32,"body":"drive, go for a drive and listen"},{"speaker":"Unknown","startTime":915.42,"endTime":919.32,"body":"to music. That's a great way to"},{"speaker":"Unknown","startTime":919.32,"endTime":923.61,"body":"reduce stress in my opinion."},{"speaker":"Unknown","startTime":919.32,"endTime":923.61,"body":"also considering write it down,"},{"speaker":"Unknown","startTime":923.64,"endTime":926.01,"body":"what's making you worried what's"},{"speaker":"Unknown","startTime":923.64,"endTime":926.01,"body":"stressing, you put it on a piece"},{"speaker":"Unknown","startTime":926.01,"endTime":929.91,"body":"of paper, let it go from your"},{"speaker":"Unknown","startTime":926.01,"endTime":929.91,"body":"subconscious. If it's on a piece"},{"speaker":"Unknown","startTime":929.91,"endTime":933.51,"body":"of paper, it's written down,"},{"speaker":"Unknown","startTime":929.91,"endTime":933.51,"body":"you're less likely to hold it in"},{"speaker":"Unknown","startTime":933.51,"endTime":937.59,"body":"your mind. And there are other"},{"speaker":"Unknown","startTime":933.51,"endTime":937.59,"body":"tactics in this 15 ways to calm"},{"speaker":"Unknown","startTime":937.59,"endTime":941.07,"body":"yourself down on healthline.com"},{"speaker":"Unknown","startTime":937.59,"endTime":941.07,"body":"as well. And I won't go into"},{"speaker":"Unknown","startTime":941.07,"endTime":944.19,"body":"them detail but there's you got"},{"speaker":"Unknown","startTime":941.07,"endTime":944.19,"body":"to pick what works best for you."},{"speaker":"Unknown","startTime":944.79,"endTime":949.44,"body":"And for me, the way that I kind"},{"speaker":"Unknown","startTime":944.79,"endTime":949.44,"body":"of approach stress in my life is"},{"speaker":"Unknown","startTime":949.44,"endTime":953.94,"body":"by book ending. And what I mean"},{"speaker":"Unknown","startTime":949.44,"endTime":953.94,"body":"by book ending is book ending"},{"speaker":"Unknown","startTime":953.97,"endTime":959.46,"body":"morning and bookending at night,"},{"speaker":"Unknown","startTime":953.97,"endTime":959.46,"body":"okay? two sets of routines that"},{"speaker":"Unknown","startTime":959.76,"endTime":965.25,"body":"allow me to get the day started."},{"speaker":"Unknown","startTime":959.76,"endTime":965.25,"body":"And finish the day with a good"},{"speaker":"Unknown","startTime":965.25,"endTime":968.61,"body":"mindset and be focused on what"},{"speaker":"Unknown","startTime":965.25,"endTime":968.61,"body":"I'm going to accomplish. But"},{"speaker":"Unknown","startTime":968.61,"endTime":971.31,"body":"also do it so that I can"},{"speaker":"Unknown","startTime":968.61,"endTime":971.31,"body":"minimize stress in my life. So"},{"speaker":"Unknown","startTime":971.31,"endTime":974.61,"body":"what does that look like for me"},{"speaker":"Unknown","startTime":971.31,"endTime":974.61,"body":"personally, it could be totally"},{"speaker":"Unknown","startTime":974.61,"endTime":978.39,"body":"different for you. But for me,"},{"speaker":"Unknown","startTime":974.61,"endTime":978.39,"body":"most days, the alarm goes off at"},{"speaker":"Unknown","startTime":978.39,"endTime":983.82,"body":"5am I rise, I get out of bed, I"},{"speaker":"Unknown","startTime":978.39,"endTime":983.82,"body":"take the dog for a short walk,"},{"speaker":"Unknown","startTime":984.18,"endTime":989.1,"body":"I'm back inside by about 515 or"},{"speaker":"Unknown","startTime":984.18,"endTime":989.1,"body":"520. I do about a 10 minute"},{"speaker":"Unknown","startTime":989.1,"endTime":992.1,"body":"meditation. And I've mentioned"},{"speaker":"Unknown","startTime":989.1,"endTime":992.1,"body":"this before I use the calm app"},{"speaker":"Unknown","startTime":992.1,"endTime":996.99,"body":"to meditate. I do that 10 minute"},{"speaker":"Unknown","startTime":992.1,"endTime":996.99,"body":"meditation, clear my mind, I"},{"speaker":"Unknown","startTime":996.99,"endTime":1000.74,"body":"take the day's topic, and I do"},{"speaker":"Unknown","startTime":996.99,"endTime":1000.74,"body":"self reflection and do an"},{"speaker":"Unknown","startTime":1000.74,"endTime":1005.27,"body":"Instagram post. post that up on"},{"speaker":"Unknown","startTime":1000.74,"endTime":1005.27,"body":"positivity underscore j then I"},{"speaker":"Unknown","startTime":1005.27,"endTime":1009.08,"body":"get ready and I go upstairs and"},{"speaker":"Unknown","startTime":1005.27,"endTime":1009.08,"body":"I work out. Now I'm just getting"},{"speaker":"Unknown","startTime":1009.08,"endTime":1012.68,"body":"back into working out. It hasn't"},{"speaker":"Unknown","startTime":1009.08,"endTime":1012.68,"body":"been probably but two, three"},{"speaker":"Unknown","startTime":1012.68,"endTime":1016.58,"body":"weeks. And I'm taking it slow."},{"speaker":"Unknown","startTime":1012.68,"endTime":1016.58,"body":"I'm doing some mornings I'm just"},{"speaker":"Unknown","startTime":1016.58,"endTime":1019.46,"body":"stretching some mornings, I'm"},{"speaker":"Unknown","startTime":1016.58,"endTime":1019.46,"body":"just trying some yoga, the"},{"speaker":"Unknown","startTime":1019.46,"endTime":1023.63,"body":"mornings it's using body"},{"speaker":"Unknown","startTime":1019.46,"endTime":1023.63,"body":"strength exercises, and it's not"},{"speaker":"Unknown","startTime":1023.63,"endTime":1027.29,"body":"long. Right now I'm just getting"},{"speaker":"Unknown","startTime":1023.63,"endTime":1027.29,"body":"back into the habit. So it's 10"},{"speaker":"Unknown","startTime":1027.29,"endTime":1032.75,"body":"minutes, 15 minutes, sometimes"},{"speaker":"Unknown","startTime":1027.29,"endTime":1032.75,"body":"20 minutes, but it's building up"},{"speaker":"Unknown","startTime":1032.96,"endTime":1037.7,"body":"to get my day started by about"},{"speaker":"Unknown","startTime":1032.96,"endTime":1037.7,"body":"630 I'm back downstairs, I make"},{"speaker":"Unknown","startTime":1037.7,"endTime":1041.0,"body":"breakfast I have basically the"},{"speaker":"Unknown","startTime":1037.7,"endTime":1041.0,"body":"same breakfast every single day."},{"speaker":"Unknown","startTime":1041.48,"endTime":1045.59,"body":"I have black coffee to eggs, a"},{"speaker":"Unknown","startTime":1041.48,"endTime":1045.59,"body":"couple strips of bacon, toast"},{"speaker":"Unknown","startTime":1045.59,"endTime":1049.76,"body":"for the eggs and also toast with"},{"speaker":"Unknown","startTime":1045.59,"endTime":1049.76,"body":"some amazing blueberry jam. And"},{"speaker":"Unknown","startTime":1049.76,"endTime":1051.8,"body":"then it's time to hit the shower"},{"speaker":"Unknown","startTime":1049.76,"endTime":1051.8,"body":"and I hit the shower a little"},{"speaker":"Unknown","startTime":1051.8,"endTime":1055.94,"body":"after seven shower change get to"},{"speaker":"Unknown","startTime":1051.8,"endTime":1055.94,"body":"work between 730 and eight"},{"speaker":"Unknown","startTime":1055.94,"endTime":1059.6,"body":"o'clock, depending on how the"},{"speaker":"Unknown","startTime":1055.94,"endTime":1059.6,"body":"rest of my morning has gone."},{"speaker":"Unknown","startTime":1059.75,"endTime":1062.9,"body":"That's my book ended in the"},{"speaker":"Unknown","startTime":1059.75,"endTime":1062.9,"body":"morning. Now that may or may not"},{"speaker":"Unknown","startTime":1062.9,"endTime":1065.84,"body":"work for you, your your life may"},{"speaker":"Unknown","startTime":1062.9,"endTime":1065.84,"body":"be different than mine."},{"speaker":"Unknown","startTime":1065.84,"endTime":1070.04,"body":"Obviously, I've got an empty"},{"speaker":"Unknown","startTime":1065.84,"endTime":1070.04,"body":"nest, my kids are older. I don't"},{"speaker":"Unknown","startTime":1070.04,"endTime":1072.17,"body":"have to worry about getting"},{"speaker":"Unknown","startTime":1070.04,"endTime":1072.17,"body":"anybody else out the door in the"},{"speaker":"Unknown","startTime":1072.17,"endTime":1075.92,"body":"morning. I do make breakfast for"},{"speaker":"Unknown","startTime":1072.17,"endTime":1075.92,"body":"my wife because she deserves to"},{"speaker":"Unknown","startTime":1075.92,"endTime":1078.26,"body":"have breakfast made for her"},{"speaker":"Unknown","startTime":1075.92,"endTime":1078.26,"body":"every day. She's amazing. And"},{"speaker":"Unknown","startTime":1078.26,"endTime":1081.14,"body":"she takes it to go with her. But"},{"speaker":"Unknown","startTime":1078.26,"endTime":1081.14,"body":"you have to say the point is you"},{"speaker":"Unknown","startTime":1081.14,"endTime":1084.11,"body":"have to figure out what works"},{"speaker":"Unknown","startTime":1081.14,"endTime":1084.11,"body":"best for you in a morning"},{"speaker":"Unknown","startTime":1084.11,"endTime":1087.08,"body":"routine. But make sure you have"},{"speaker":"Unknown","startTime":1084.11,"endTime":1087.08,"body":"a morning routine. It's"},{"speaker":"Unknown","startTime":1087.08,"endTime":1090.38,"body":"important that you want to"},{"speaker":"Unknown","startTime":1087.08,"endTime":1090.38,"body":"bookend that in the evening What"},{"speaker":"Unknown","startTime":1090.38,"endTime":1092.36,"body":"is your routine look like when"},{"speaker":"Unknown","startTime":1090.38,"endTime":1092.36,"body":"you get home at night."},{"speaker":"Unknown","startTime":1093.65,"endTime":1097.37,"body":"Now for me my morning routine is"},{"speaker":"Unknown","startTime":1093.65,"endTime":1097.37,"body":"sacred that I do that every"},{"speaker":"Unknown","startTime":1097.37,"endTime":1101.36,"body":"single day. I'm working on my"},{"speaker":"Unknown","startTime":1097.37,"endTime":1101.36,"body":"nighttime routine, my nighttime"},{"speaker":"Unknown","startTime":1101.36,"endTime":1104.69,"body":"book and when I get home, but"},{"speaker":"Unknown","startTime":1101.36,"endTime":1104.69,"body":"typically this is what I aim"},{"speaker":"Unknown","startTime":1104.69,"endTime":1109.28,"body":"for. So I tried to leave work by"},{"speaker":"Unknown","startTime":1104.69,"endTime":1109.28,"body":"about five 530 at the latest."},{"speaker":"Unknown","startTime":1109.73,"endTime":1112.34,"body":"Then I stopped at the grocery"},{"speaker":"Unknown","startTime":1109.73,"endTime":1112.34,"body":"store. I love to stop at the"},{"speaker":"Unknown","startTime":1112.34,"endTime":1115.4,"body":"grocery store every day on the"},{"speaker":"Unknown","startTime":1112.34,"endTime":1115.4,"body":"way home because I like to buy"},{"speaker":"Unknown","startTime":1115.4,"endTime":1120.41,"body":"fresh for when I'm preparing"},{"speaker":"Unknown","startTime":1115.4,"endTime":1120.41,"body":"meals. Get home take the dog for"},{"speaker":"Unknown","startTime":1120.41,"endTime":1123.2,"body":"another walk. So that's some"},{"speaker":"Unknown","startTime":1120.41,"endTime":1123.2,"body":"decompression there. I don't"},{"speaker":"Unknown","startTime":1123.2,"endTime":1126.08,"body":"live far from where I work. So I"},{"speaker":"Unknown","startTime":1123.2,"endTime":1126.08,"body":"need a little bit of downtime,"},{"speaker":"Unknown","startTime":1126.26,"endTime":1130.79,"body":"extra downtime when I get home."},{"speaker":"Unknown","startTime":1126.26,"endTime":1130.79,"body":"Then it's falls into changing"},{"speaker":"Unknown","startTime":1130.79,"endTime":1133.7,"body":"getting in comfy clothes. And"},{"speaker":"Unknown","startTime":1130.79,"endTime":1133.7,"body":"for me that's always especially"},{"speaker":"Unknown","startTime":1133.7,"endTime":1138.14,"body":"in the wintertime, jeans and a"},{"speaker":"Unknown","startTime":1133.7,"endTime":1138.14,"body":"sweatshirt is my go to. Then I"},{"speaker":"Unknown","startTime":1138.14,"endTime":1141.77,"body":"proceed to start to make dinner"},{"speaker":"Unknown","startTime":1138.14,"endTime":1141.77,"body":"for the family. I cook I've got"},{"speaker":"Unknown","startTime":1141.77,"endTime":1145.55,"body":"music on usually sometimes a"},{"speaker":"Unknown","startTime":1141.77,"endTime":1145.55,"body":"glass of wine. Then we sit down"},{"speaker":"Unknown","startTime":1145.55,"endTime":1149.54,"body":"as a family. We eat we discuss"},{"speaker":"Unknown","startTime":1145.55,"endTime":1149.54,"body":"what's going on on the day, we"},{"speaker":"Unknown","startTime":1149.54,"endTime":1151.67,"body":"check in with each other, we"},{"speaker":"Unknown","startTime":1149.54,"endTime":1151.67,"body":"talk about what's coming up for"},{"speaker":"Unknown","startTime":1151.67,"endTime":1155.09,"body":"the next day. The best part of"},{"speaker":"Unknown","startTime":1151.67,"endTime":1155.09,"body":"being the chef, I don't have to"},{"speaker":"Unknown","startTime":1155.09,"endTime":1158.63,"body":"do dishes that falls on other"},{"speaker":"Unknown","startTime":1155.09,"endTime":1158.63,"body":"family members. That's the rule"},{"speaker":"Unknown","startTime":1158.63,"endTime":1162.26,"body":"in our house. So that takes that"},{"speaker":"Unknown","startTime":1158.63,"endTime":1162.26,"body":"off my plate. No pun intended."},{"speaker":"Unknown","startTime":1162.62,"endTime":1165.44,"body":"From the time that we start"},{"speaker":"Unknown","startTime":1162.62,"endTime":1165.44,"body":"dinner, the time that I go to"},{"speaker":"Unknown","startTime":1165.44,"endTime":1169.43,"body":"bed, I typically try and leave"},{"speaker":"Unknown","startTime":1165.44,"endTime":1169.43,"body":"my phone someplace else. I try"},{"speaker":"Unknown","startTime":1169.43,"endTime":1172.04,"body":"not to use it. So I'm trying to"},{"speaker":"Unknown","startTime":1169.43,"endTime":1172.04,"body":"limit my screen time at night."},{"speaker":"Unknown","startTime":1172.25,"endTime":1175.58,"body":"That helps with not getting"},{"speaker":"Unknown","startTime":1172.25,"endTime":1175.58,"body":"wound up with emails from work"},{"speaker":"Unknown","startTime":1175.61,"endTime":1180.53,"body":"or text alerts from the news. I"},{"speaker":"Unknown","startTime":1175.61,"endTime":1180.53,"body":"try to do some learning or some"},{"speaker":"Unknown","startTime":1180.56,"endTime":1184.04,"body":"reading or I often like to watch"},{"speaker":"Unknown","startTime":1180.56,"endTime":1184.04,"body":"shows my wife, my wife and I"},{"speaker":"Unknown","startTime":1184.25,"endTime":1187.22,"body":"find that as our downtime"},{"speaker":"Unknown","startTime":1184.25,"endTime":1187.22,"body":"together. And because I always"},{"speaker":"Unknown","startTime":1187.22,"endTime":1189.8,"body":"want to commit to having between"},{"speaker":"Unknown","startTime":1187.22,"endTime":1189.8,"body":"seven and a half and eight hours"},{"speaker":"Unknown","startTime":1189.8,"endTime":1193.82,"body":"of sleep. I'm always trying to"},{"speaker":"Unknown","startTime":1189.8,"endTime":1193.82,"body":"be in bed by nine o'clock at the"},{"speaker":"Unknown","startTime":1193.82,"endTime":1196.88,"body":"latest. And when you think about"},{"speaker":"Unknown","startTime":1193.82,"endTime":1196.88,"body":"bookending your day like that"},{"speaker":"Unknown","startTime":1196.88,"endTime":1200.39,"body":"where you've got a really good"},{"speaker":"Unknown","startTime":1196.88,"endTime":1200.39,"body":"strong morning routine. And a"},{"speaker":"Unknown","startTime":1200.39,"endTime":1204.29,"body":"really good strong evening"},{"speaker":"Unknown","startTime":1200.39,"endTime":1204.29,"body":"routine that can ground you in"},{"speaker":"Unknown","startTime":1204.29,"endTime":1207.56,"body":"your day. And you have a great"},{"speaker":"Unknown","startTime":1204.29,"endTime":1207.56,"body":"way to start your day. And you"},{"speaker":"Unknown","startTime":1207.56,"endTime":1210.17,"body":"know, no matter what happens"},{"speaker":"Unknown","startTime":1207.56,"endTime":1210.17,"body":"during the day, you have a great"},{"speaker":"Unknown","startTime":1210.17,"endTime":1215.03,"body":"way to unwind and bring downtime"},{"speaker":"Unknown","startTime":1210.17,"endTime":1215.03,"body":"at the end of the day. And"},{"speaker":"Unknown","startTime":1215.03,"endTime":1216.95,"body":"you've got to figure out what"},{"speaker":"Unknown","startTime":1215.03,"endTime":1216.95,"body":"that looks like for you in your"},{"speaker":"Unknown","startTime":1216.95,"endTime":1219.65,"body":"life, it's going to be totally"},{"speaker":"Unknown","startTime":1216.95,"endTime":1219.65,"body":"different than it is for me. And"},{"speaker":"Unknown","startTime":1219.65,"endTime":1223.97,"body":"I understand that. The important"},{"speaker":"Unknown","startTime":1219.65,"endTime":1223.97,"body":"point is, take time to figure"},{"speaker":"Unknown","startTime":1223.97,"endTime":1228.35,"body":"out what works for you. And once"},{"speaker":"Unknown","startTime":1223.97,"endTime":1228.35,"body":"you figure that out, share it,"},{"speaker":"Unknown","startTime":1228.41,"endTime":1231.8,"body":"share it with somebody in your"},{"speaker":"Unknown","startTime":1228.41,"endTime":1231.8,"body":"family, share it with a friend,"},{"speaker":"Unknown","startTime":1232.19,"endTime":1237.29,"body":"come and share with me share it"},{"speaker":"Unknown","startTime":1232.19,"endTime":1237.29,"body":"on LinkedIn or Facebook, come to"},{"speaker":"Unknown","startTime":1237.32,"endTime":1241.79,"body":"Instagram post and drop a line"},{"speaker":"Unknown","startTime":1237.32,"endTime":1241.79,"body":"there. Let me know what you're"},{"speaker":"Unknown","startTime":1241.79,"endTime":1245.96,"body":"doing to bookend your days and"},{"speaker":"Unknown","startTime":1241.79,"endTime":1245.96,"body":"how that's making your life feel"},{"speaker":"Unknown","startTime":1245.96,"endTime":1248.84,"body":"a little bit more manageable and"},{"speaker":"Unknown","startTime":1245.96,"endTime":1248.84,"body":"it's helping you reduce stress"},{"speaker":"Unknown","startTime":1248.84,"endTime":1252.23,"body":"in your life. But start today,"},{"speaker":"Unknown","startTime":1248.84,"endTime":1252.23,"body":"do it start tomorrow, Think it"},{"speaker":"Unknown","startTime":1252.23,"endTime":1255.29,"body":"through, take some advice. think"},{"speaker":"Unknown","startTime":1252.23,"endTime":1255.29,"body":"through how you may want to"},{"speaker":"Unknown","startTime":1255.29,"endTime":1260.06,"body":"begin and end your day and make"},{"speaker":"Unknown","startTime":1255.29,"endTime":1260.06,"body":"it part of your routine. Routine"},{"speaker":"Unknown","startTime":1260.06,"endTime":1264.56,"body":"has a really important place in"},{"speaker":"Unknown","startTime":1260.06,"endTime":1264.56,"body":"our lives. Because it sets the"},{"speaker":"Unknown","startTime":1264.56,"endTime":1268.04,"body":"table for everything else that"},{"speaker":"Unknown","startTime":1264.56,"endTime":1268.04,"body":"we do. I believe in you I"},{"speaker":"Unknown","startTime":1268.04,"endTime":1270.5,"body":"believe you can get this going"},{"speaker":"Unknown","startTime":1268.04,"endTime":1270.5,"body":"if you don't have bookends to"},{"speaker":"Unknown","startTime":1270.5,"endTime":1274.04,"body":"your day. get it started."},{"speaker":"Unknown","startTime":1270.5,"endTime":1274.04,"body":"reached out let me know how it's"},{"speaker":"Unknown","startTime":1274.04,"endTime":1277.94,"body":"going. And in closing, as"},{"speaker":"Unknown","startTime":1274.04,"endTime":1277.94,"body":"always, just thank you for being"},{"speaker":"Unknown","startTime":1277.94,"endTime":1281.84,"body":"here today. I say it at the end"},{"speaker":"Unknown","startTime":1277.94,"endTime":1281.84,"body":"of every show your gift of time."},{"speaker":"Unknown","startTime":1282.05,"endTime":1286.79,"body":"listening to this show really"},{"speaker":"Unknown","startTime":1282.05,"endTime":1286.79,"body":"does truly mean the world to me."},{"speaker":"Unknown","startTime":1287.48,"endTime":1294.29,"body":"And as always, remember be well"},{"speaker":"Unknown","startTime":1287.48,"endTime":1294.29,"body":"be happy, be you and until the"},{"speaker":"Unknown","startTime":1294.29,"endTime":1301.79,"body":"next time. May your quest for"},{"speaker":"Unknown","startTime":1294.29,"endTime":1301.79,"body":"positivity begin today. If you"},{"speaker":"Unknown","startTime":1301.79,"endTime":1305.69,"body":"liked today's episode, please go"},{"speaker":"Unknown","startTime":1301.79,"endTime":1305.69,"body":"to pod chaser com search for the"},{"speaker":"Unknown","startTime":1305.69,"endTime":1309.26,"body":"show and leave a five star"},{"speaker":"Unknown","startTime":1305.69,"endTime":1309.26,"body":"rating and review. For more on"},{"speaker":"Unknown","startTime":1309.26,"endTime":1313.04,"body":"my positivity quest. Follow me"},{"speaker":"Unknown","startTime":1309.26,"endTime":1313.04,"body":"at positively underscore Jay on"},{"speaker":"Unknown","startTime":1313.04,"endTime":1316.49,"body":"Instagram and Tiktok or engage"},{"speaker":"Unknown","startTime":1313.04,"endTime":1316.49,"body":"with the show on Facebook,"},{"speaker":"Unknown","startTime":1316.67,"endTime":1319.61,"body":"Twitter and LinkedIn. Have an"},{"speaker":"Unknown","startTime":1316.67,"endTime":1319.61,"body":"amazing day."}]}