{"version":"1.0.0","segments":[{"startTime":88.58,"endTime":91.504,"body":"Today we're talking about stress. What it is, is"},{"startTime":91.542,"endTime":94.51599999999999,"body":"not, and how it manifests, fests. Stress"},{"startTime":94.548,"endTime":97.332,"body":"is a pervasive thing that floats into our minds,"},{"startTime":97.396,"endTime":100.152,"body":"bodies, and lives. There are so many"},{"startTime":100.206,"endTime":102.884,"body":"things that create stress that we, as humans,"},{"startTime":103.012,"endTime":105.964,"body":"are unaware of until symptoms start showing up"},{"startTime":106.002,"endTime":108.124,"body":"in our bodies and our lives and our"},{"startTime":108.162,"endTime":110.792,"body":"minds. By then, our, bodies have"},{"startTime":110.83,"endTime":113.658,"body":"carried that stress for far too long."},{"startTime":114.908,"endTime":117.852,"body":"Stress, to me, is anything that does not"},{"startTime":117.89,"endTime":120.568,"body":"feel good to you, mentally,"},{"startTime":120.648,"endTime":123.44800000000001,"body":"emotionally, physically, spiritually,"},{"startTime":123.52799999999999,"endTime":126.364,"body":"and physiologically. The"},{"startTime":126.386,"endTime":128.924,"body":"Cambridge Dictionary defines stress as"},{"startTime":129.026,"endTime":131.298,"body":"worry caused by a difficult situation"},{"startTime":131.90800000000002,"endTime":134.608,"body":"or something that causes that condition."},{"startTime":135.588,"endTime":138.352,"body":"It's also defined as a force that tends to"},{"startTime":138.39,"endTime":140.978,"body":"change the shape or strength of an object"},{"startTime":141.50799999999998,"endTime":144.452,"body":"or special importance or emphasis that"},{"startTime":144.49,"endTime":147.204,"body":"is given to something. The"},{"startTime":147.226,"endTime":149.668,"body":"Oxford Dictionary defines stress"},{"startTime":150.328,"endTime":153.028,"body":"in these ways. A state"},{"startTime":153.098,"endTime":155.832,"body":"of mental or emotional strain or"},{"startTime":155.87,"endTime":158.612,"body":"tension resulting from adverse or demanding"},{"startTime":158.66,"endTime":161.56,"body":"circumstances. Something"},{"startTime":161.614,"endTime":163.91199999999998,"body":"that causes a state of strain or"},{"startTime":163.95,"endTime":166.66,"body":"tension physiological"},{"startTime":166.724,"endTime":169.39999999999998,"body":"disturbance or damage caused to an organism"},{"startTime":169.464,"endTime":171.628,"body":"by adverse circumstances"},{"startTime":172.288,"endTime":174.668,"body":"subject to pressure or tension."},{"startTime":175.808,"endTime":178.41199999999998,"body":"Cause of mental or emotional strain or"},{"startTime":178.45,"endTime":181.344,"body":"tension in or to become tense or"},{"startTime":181.36599999999999,"endTime":184.03199999999998,"body":"anxious or worry. When you are"},{"startTime":184.07,"endTime":187.01999999999998,"body":"stressed, your body launches a physical response,"},{"startTime":187.084,"endTime":189.538,"body":"and this is from webmd.com."},{"startTime":189.988,"endTime":192.892,"body":"Your nervous system releases hormones that result"},{"startTime":192.95,"endTime":195.812,"body":"in a fight or flight response. Your"},{"startTime":195.85,"endTime":198.74,"body":"heartbeat may speed up. Your breathing may get"},{"startTime":198.79399999999998,"endTime":201.47199999999998,"body":"faster. You may even hold your breath or breathe"},{"startTime":201.51999999999998,"endTime":204.372,"body":"shallowly, like I do. Your"},{"startTime":204.41,"endTime":207.192,"body":"muscles tense for me. It's in my neck and"},{"startTime":207.23000000000002,"endTime":209.832,"body":"shoulders, and you may even get cold or"},{"startTime":209.87,"endTime":212.36,"body":"sweat. These are some"},{"startTime":212.414,"endTime":215.192,"body":"examples of physiological symptoms. There"},{"startTime":215.23000000000002,"endTime":218.14,"body":"are many, and in many"},{"startTime":218.19400000000002,"endTime":221.132,"body":"cases, they're unique in combination or how they"},{"startTime":221.17000000000002,"endTime":223.964,"body":"show up for you. This kind of"},{"startTime":223.986,"endTime":226.39600000000002,"body":"stress, however, is short term, and our"},{"startTime":226.48199999999997,"endTime":229.18,"body":"amazing bodies really do"},{"startTime":229.23399999999998,"endTime":231.40800000000002,"body":"recover from that kind of stress quickly."},{"startTime":231.558,"endTime":234.224,"body":"However, if the"},{"startTime":234.24599999999998,"endTime":237.084,"body":"stress system remains activated"},{"startTime":237.276,"endTime":240.144,"body":"or the stress is present for a longer period of"},{"startTime":240.166,"endTime":242.54000000000002,"body":"time, it can result in deeper things like"},{"startTime":242.61399999999998,"endTime":245.454,"body":"depression, frequent, headaches,"},{"startTime":245.56599999999997,"endTime":248.19,"body":"high blood pressure, an abnormal heartbeat,"},{"startTime":248.25400000000002,"endTime":250.93,"body":"hardening of the arteries, heart"},{"startTime":250.98399999999998,"endTime":253.822,"body":"disease, and other diseases like asthma. Getting sick"},{"startTime":253.87,"endTime":256.678,"body":"more often. And these are just some"},{"startTime":256.748,"endTime":259.542,"body":"examples. There are many, many"},{"startTime":259.74,"endTime":262.614,"body":"examples. I'm not a"},{"startTime":262.636,"endTime":265.41,"body":"believer in managing our stress or in stress"},{"startTime":265.474,"endTime":267.928,"body":"management, as many advocate for,"},{"startTime":268.638,"endTime":271.514,"body":"because those provide. While they're helpful, don't get"},{"startTime":271.536,"endTime":274.218,"body":"me wrong, they're very helpful. They provide you"},{"startTime":274.288,"endTime":277.228,"body":"and me with coping skills on"},{"startTime":278.158,"endTime":281.114,"body":"how to live with stress in our lives if we"},{"startTime":281.136,"endTime":283.822,"body":"can't change it or shift it. I am,"},{"startTime":283.86,"endTime":286.622,"body":"however, a believer in handling and removing the things and"},{"startTime":286.66,"endTime":289.358,"body":"situations that create stress in our lives. In"},{"startTime":289.428,"endTime":291.422,"body":"talking about it. In having"},{"startTime":291.62,"endTime":294.418,"body":"consistent, constant support to feel better"},{"startTime":294.488,"endTime":297.108,"body":"in the moment. And also"},{"startTime":297.558,"endTime":300.418,"body":"making choices that honor, respect, love"},{"startTime":300.488,"endTime":303.138,"body":"and feel good to and for ourselves."},{"startTime":303.878,"endTime":306.454,"body":"This takes self awareness and a"},{"startTime":306.636,"endTime":309.398,"body":"willingness to acknowledge the choices we made"},{"startTime":309.548,"endTime":312.098,"body":"contributed to that stress creation"},{"startTime":312.258,"endTime":314.902,"body":"or presence. And also what"},{"startTime":314.94,"endTime":317.848,"body":"contributes to it is the choices that we're not making."},{"startTime":319.178,"endTime":321.95,"body":"In, my life, it's often the choices that I'm not"},{"startTime":322.004,"endTime":324.814,"body":"making that's creating this stress, not the choices that I"},{"startTime":324.836,"endTime":327.46999999999997,"body":"am making. And sometimes it's both"},{"startTime":327.524,"endTime":330.394,"body":"together. I believe that stress can truly"},{"startTime":330.426,"endTime":333.378,"body":"be a gift. If we pay attention very early on"},{"startTime":333.528,"endTime":336.398,"body":"and take action by making different choices,"},{"startTime":336.478,"endTime":338.548,"body":"if you can and are able."},{"startTime":339.398,"endTime":342.274,"body":"And I also believe that these choices don't have to"},{"startTime":342.296,"endTime":345.142,"body":"be extreme. I feel like in our"},{"startTime":345.18,"endTime":348.13,"body":"world today, everything's got to be about achievement"},{"startTime":348.19399999999996,"endTime":351.094,"body":"or overachievement. Or going from a to"},{"startTime":351.116,"endTime":354.022,"body":"z instead of a small step from a"},{"startTime":354.06,"endTime":356.858,"body":"to b. As we navigate, feel and"},{"startTime":356.928,"endTime":359.498,"body":"process that change and different"},{"startTime":359.568,"endTime":362.44399999999996,"body":"choices in baby steps. so that we"},{"startTime":362.466,"endTime":365.41999999999996,"body":"can see if it's alleviating, resolving or"},{"startTime":365.474,"endTime":367.952,"body":"creating a space for us to feel good or"},{"startTime":367.99,"endTime":370.96,"body":"not. But what we do is we go from a"},{"startTime":371.014,"endTime":372.89599999999996,"body":"to z, quickly,"},{"startTime":373.062,"endTime":375.728,"body":"rapidly, and then create"},{"startTime":375.798,"endTime":378.74,"body":"another cycle of stress and, discontent and"},{"startTime":378.77799999999996,"endTime":381.56,"body":"unhappiness or whatever. Because we"},{"startTime":381.59799999999996,"endTime":384.328,"body":"leaped or made a leap so quickly and so"},{"startTime":384.382,"endTime":387.352,"body":"fast. That we didn't give ourselves time to process"},{"startTime":387.454,"endTime":389.928,"body":"it, to navigate it step by"},{"startTime":389.98199999999997,"endTime":392.906,"body":"step, and be able to make"},{"startTime":392.976,"endTime":395.662,"body":"shifts in the process from a to b to"},{"startTime":395.68399999999997,"endTime":398.01599999999996,"body":"z on the way to z."},{"startTime":398.466,"endTime":401.31,"body":"That align with who we are and what works for us"},{"startTime":401.34799999999996,"endTime":404.318,"body":"and what feels good to us. I also"},{"startTime":404.37199999999996,"endTime":406.93399999999997,"body":"think that, stress is something that"},{"startTime":407.02,"endTime":409.574,"body":"sometimes we don't see a different choice or a"},{"startTime":409.58,"endTime":412.37399999999997,"body":"path or want to make a"},{"startTime":412.38,"endTime":415.238,"body":"change. Because we've invested so much time in"},{"startTime":415.292,"endTime":418.07,"body":"something or someone or a place."},{"startTime":418.268,"endTime":421.21,"body":"That making a different choice is something we're unwilling to do"},{"startTime":421.248,"endTime":424.01,"body":"in that moment. So we stay in it, continuing to try"},{"startTime":424.048,"endTime":426.81,"body":"and change it. Or we just accept it and"},{"startTime":426.84799999999996,"endTime":429.78999999999996,"body":"continue to be stressed, denying it's present or not even"},{"startTime":429.828,"endTime":432.82599999999996,"body":"being aware that it's present. And our bodies"},{"startTime":432.906,"endTime":435.74199999999996,"body":"will let us know at some point that something"},{"startTime":435.844,"endTime":438.668,"body":"is going on. for me, I've had"},{"startTime":438.722,"endTime":441.64,"body":"two near death experiences. And"},{"startTime":441.77799999999996,"endTime":444.14,"body":"I am now learning and have learned"},{"startTime":444.188,"endTime":447.132,"body":"to, see that the asthma I live"},{"startTime":447.154,"endTime":449.74,"body":"with, the allergies I live with are"},{"startTime":449.938,"endTime":452.892,"body":"gifts. They are gifts to me to let"},{"startTime":452.914,"endTime":455.906,"body":"me know when stress is present,"},{"startTime":456.596,"endTime":459.26599999999996,"body":"when things aren't feeling good. To me,"},{"startTime":459.796,"endTime":462.71999999999997,"body":"it's an early warning detection system for me or"},{"startTime":462.758,"endTime":465.562,"body":"my radar. And, I've learned how to"},{"startTime":465.584,"endTime":468.43,"body":"use it and leverage it and channel it. So that"},{"startTime":468.46799999999996,"endTime":471.41999999999996,"body":"I can, use it as a gift, as a guidepost for"},{"startTime":471.45799999999997,"endTime":474.06,"body":"me in moment to moment in my life."},{"startTime":474.258,"endTime":476.902,"body":"Stress management, by definition, in the"},{"startTime":476.924,"endTime":479.318,"body":"Oxford Dictionary, is a method of limiting"},{"startTime":479.382,"endTime":482.33,"body":"stress and its effects by"},{"startTime":482.368,"endTime":485.05,"body":"learning ways of behaving and thinking that"},{"startTime":485.08799999999997,"endTime":487.642,"body":"reduces it. As I was looking through the"},{"startTime":487.664,"endTime":490.31399999999996,"body":"definitions of stress management, I do see that they're"},{"startTime":490.33,"endTime":493.118,"body":"coping skills when we are stressed. But I'm not seeing"},{"startTime":493.17199999999997,"endTime":496.142,"body":"a whole lot of information about"},{"startTime":496.24399999999997,"endTime":499.198,"body":"directly handling the stress and making"},{"startTime":499.252,"endTime":502.162,"body":"different choices and letting you know and"},{"startTime":502.18399999999997,"endTime":503.986,"body":"informing you that, oh my gosh,"},{"startTime":505.046,"endTime":507.96999999999997,"body":"you have this wonderful superpower called"},{"startTime":508.008,"endTime":510.65799999999996,"body":"your free will and choice, and that there are"},{"startTime":510.712,"endTime":513.5500000000001,"body":"five things that are either motivating"},{"startTime":513.598,"endTime":516.5740000000001,"body":"you to make choices that you're making or triggering"},{"startTime":516.59,"endTime":519.558,"body":"you to make the choices that you're making. And if you want to know more"},{"startTime":519.612,"endTime":522.5020000000001,"body":"about what those are, please do go to my"},{"startTime":522.524,"endTime":524.79,"body":"website, drdar.com, and take the"},{"startTime":524.828,"endTime":527.782,"body":"quiz, and you'll receive some emails that"},{"startTime":527.804,"endTime":530.79,"body":"will share more about your superpower unique"},{"startTime":530.838,"endTime":533.69,"body":"to you based on the scores in the quiz that you"},{"startTime":533.7280000000001,"endTime":536.41,"body":"take. I also believe that"},{"startTime":536.528,"endTime":539.226,"body":"if each person had less stress in their lives,"},{"startTime":539.296,"endTime":542.214,"body":"our world would be more harmonious. To"},{"startTime":542.24,"endTime":545.07,"body":"me, stress is the source of all that is wrong, does"},{"startTime":545.1080000000001,"endTime":547.87,"body":"not feel good, and causes people to be mean to"},{"startTime":547.908,"endTime":550.494,"body":"each other or m mistreat each other."},{"startTime":550.66,"endTime":553.15,"body":"I know when I'm stressed, my emotions are off"},{"startTime":553.188,"endTime":556.03,"body":"kilter. I don't communicate well. I don't"},{"startTime":556.078,"endTime":559.07,"body":"make the best choices or even act or respond"},{"startTime":559.198,"endTime":561.8100000000001,"body":"in the way that produces the results I seek or"},{"startTime":561.848,"endTime":564.63,"body":"want, and it makes others around me not"},{"startTime":564.668,"endTime":567.462,"body":"feel good. My invitation to you for"},{"startTime":567.484,"endTime":569.99,"body":"today's episode is to take this step in your"},{"startTime":570.028,"endTime":572.946,"body":"life. When you feel unwell"},{"startTime":573.0260000000001,"endTime":575.67,"body":"or unbalanced in any way,"},{"startTime":575.788,"endTime":578.53,"body":"ask yourself, where am I feeling stress,"},{"startTime":578.578,"endTime":581.5740000000001,"body":"anxiety, or worry? You may not be aware"},{"startTime":581.59,"endTime":584.49,"body":"of it, or you may not be able to see or feel it, and your"},{"startTime":584.528,"endTime":587.29,"body":"body's compensating for it and taking it on"},{"startTime":587.328,"endTime":590.106,"body":"so you can function. So ask yourself"},{"startTime":590.176,"endTime":593.134,"body":"the question and then just be quiet. Allow"},{"startTime":593.22,"endTime":595.998,"body":"time. You might want to go through your day. Just keep doing"},{"startTime":596.052,"endTime":599.022,"body":"whatever you've got planned, or choose something that you"},{"startTime":599.044,"endTime":602.0020000000001,"body":"want to do next. And at some point, as you"},{"startTime":602.024,"endTime":604.61,"body":"keep asking yourself the question, you will get an"},{"startTime":604.648,"endTime":607.236,"body":"answer. It will show up."},{"startTime":608.0060000000001,"endTime":610.878,"body":"Secondly, when you feel pain, emotionally,"},{"startTime":610.942,"endTime":613.374,"body":"mentally, physically, or spiritually,"},{"startTime":613.5500000000001,"endTime":616.3100000000001,"body":"ask yourself, what is the source or my"},{"startTime":616.3480000000001,"endTime":619.0300000000001,"body":"favorite, what is the root cause for this"},{"startTime":619.0680000000001,"endTime":621.83,"body":"pain? Then ask yourself, what"},{"startTime":621.868,"endTime":624.85,"body":"choices can I make now, tiny"},{"startTime":624.898,"endTime":627.866,"body":"or larger, that can relieve this stress? Now"},{"startTime":627.936,"endTime":630.8960000000001,"body":"and with time going forward, I,"},{"startTime":630.846,"endTime":633.6080000000001,"body":"then invite you to take small actions to"},{"startTime":633.6460000000001,"endTime":636.5160000000001,"body":"alleviate the root cause of this stress"},{"startTime":636.58,"endTime":639.1940000000001,"body":"or pain whenever you can."},{"startTime":640.604,"endTime":643.596,"body":"Sometimes we take the leap, and the leap is, for me,"},{"startTime":643.6500000000001,"endTime":646.268,"body":"when I'm feeling pain, I will go through this process,"},{"startTime":646.3860000000001,"endTime":649.0680000000001,"body":"and then the headache is just what it is. It"},{"startTime":649.106,"endTime":652.066,"body":"hurts. And I, then make a conscious and self"},{"startTime":652.104,"endTime":654.3720000000001,"body":"aware choice to go take a"},{"startTime":655.062,"endTime":657.8580000000001,"body":"Tylenol or an advil. But I"},{"startTime":657.88,"endTime":660.6080000000001,"body":"am noticing that since I've, implemented these"},{"startTime":660.63,"endTime":663.5120000000001,"body":"steps that I'm sharing with you, I know I'm"},{"startTime":663.532,"endTime":666.452,"body":"calling them one step, but it's a series of things to do"},{"startTime":666.522,"endTime":669.33,"body":"in a moment. since I've"},{"startTime":669.346,"endTime":672.2900000000001,"body":"been using this model, I'm noticing"},{"startTime":672.3860000000001,"endTime":675.186,"body":"a shift, and that is a separation from"},{"startTime":675.244,"endTime":677.7860000000001,"body":"medication. I am not taking it as"},{"startTime":677.8240000000001,"endTime":680.586,"body":"frequently. I'm not needing it as"},{"startTime":680.624,"endTime":683.018,"body":"frequently. I'm able to process"},{"startTime":683.12,"endTime":685.9580000000001,"body":"mentally, physically, spiritually, and emotionally what's"},{"startTime":685.99,"endTime":688.672,"body":"going on that my body's trying to tell me"},{"startTime":689.282,"endTime":691.9340000000001,"body":"and what the root cause is. And"},{"startTime":692.0680000000001,"endTime":694.3820000000001,"body":"using my superpower of choice,"},{"startTime":694.802,"endTime":696.9580000000001,"body":"which you're going to learn more if you choose to take the"},{"startTime":696.98,"endTime":699.2320000000001,"body":"quiz@drdar.com."},{"startTime":699.682,"endTime":702.5260000000001,"body":"I can then use those tools"},{"startTime":702.654,"endTime":705.412,"body":"to navigate what's going on as well."},{"startTime":705.8620000000001,"endTime":708.6260000000001,"body":"Stress, pain, worry, and anxiety are all"},{"startTime":708.664,"endTime":711.426,"body":"gifts for us to look within. Instead, I"},{"startTime":711.464,"endTime":714.354,"body":"feel like we shut it out or drown it with an intense"},{"startTime":714.418,"endTime":717.2860000000001,"body":"need to feel good as fast as we can, not"},{"startTime":717.3240000000001,"endTime":719.638,"body":"realizing that ultimately that doesn't remove the"},{"startTime":719.6600000000001,"endTime":721.99,"body":"stress. Now, I'm not talking"},{"startTime":722.076,"endTime":724.956,"body":"about, the extreme or"},{"startTime":724.994,"endTime":727.474,"body":"exaggerated versions of stress, worry,"},{"startTime":727.538,"endTime":730.0160000000001,"body":"anxiety, and depression, or any"},{"startTime":730.0540000000001,"endTime":732.866,"body":"of, those things that require medical"},{"startTime":732.994,"endTime":735.946,"body":"attention. What I'm sharing here is not"},{"startTime":735.984,"endTime":738.518,"body":"a replacement for licensed professionals."},{"startTime":738.71,"endTime":741.6220000000001,"body":"As an intuitive life and business coach,"},{"startTime":741.782,"endTime":744.586,"body":"I am not providing healthcare, medical or"},{"startTime":744.624,"endTime":747.486,"body":"nutritional therapy services or even"},{"startTime":747.524,"endTime":750.234,"body":"attempting to diagnose, treat, prevent, or cure"},{"startTime":750.298,"endTime":752.878,"body":"any physical, mental, or emotional issue,"},{"startTime":753.0600000000001,"endTime":755.726,"body":"disease or condition. The"},{"startTime":755.764,"endTime":758.634,"body":"information that I'm providing in my podcast pertains"},{"startTime":758.6980000000001,"endTime":761.618,"body":"to really any aspect of your life and"},{"startTime":761.64,"endTime":764.446,"body":"is not intended to be a substitute for the professional"},{"startTime":764.5740000000001,"endTime":767.2180000000001,"body":"medical advice, diagnosis, or"},{"startTime":767.24,"endTime":770.2220000000001,"body":"treatment provided by your own trusted"},{"startTime":770.3820000000001,"endTime":772.902,"body":"medical provider, clergy, or mental health"},{"startTime":772.9720000000001,"endTime":775.5740000000001,"body":"provider. I'm here to help you"},{"startTime":775.628,"endTime":778.152,"body":"understand what stress is,"},{"startTime":778.642,"endTime":781.5440000000001,"body":"and how to leverage it,"},{"startTime":781.5980000000001,"endTime":784.1360000000001,"body":"how to use it as a tool and how"},{"startTime":784.1740000000001,"endTime":786.9680000000001,"body":"to recognize when it's"},{"startTime":787.0,"endTime":789.868,"body":"happening for you and whether it's good, negative, or"},{"startTime":789.89,"endTime":792.716,"body":"neutral, and then what to do about it,"},{"startTime":792.754,"endTime":795.5160000000001,"body":"if anything, before it starts manifesting in your"},{"startTime":795.5540000000001,"endTime":796.142,"body":"body."}]}