Afleveringen
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I’m not a fan of motivational gurus giving people the answer of “No Excuses” or just “Try Harder” because it completely dismisses the very real physiological mental health issues someone may have that go beyond the conscious mind’s control.
Listen to this episode to learn more on how to get truly motivated!
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Stress is an everyday part of life.
Stress is like filling your cup with water. You need to drink water daily; however, you don’t want an overflowing cup that makes you feel drowning.
There isn’t a one-size-fits-all option. The good news is we can learn how to change our minds to adapt to stress more sustainably. Dealing with stress at work or in the family doesn’t have to be an isolating lonely, painful road that leads to depression and desperation.
Here are 6 of the best stress management techniques you can use today to change your relationship with stress!
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Zijn er afleveringen die ontbreken?
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It’s never been a more important time to prioritize emotional wellness.
The National Center For Emotional Wellness defines emotional wellness as "an awareness, understanding, and acceptance of our feelings, and our ability to manage effectively through challenges and change."
Learning more about emotional wellness is crucial as many misconceptions currently fog our judgment around emotions. Many of us believe the goal is about “not having feelings” but rather learning what to do with them.
Emotions are one of the fastest forms of communication between our body and mind. When something happens, or someone says something, we often immediately feel our body communicating via emotion.
The best leaders and communicators understand the importance of upgrading emotional wellness to improve any situation and stress levels.
Master emotional wellness with these five key steps...
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Sometimes, the best mental health habits aren't black & white, like meditation and exercise.
Sometimes, the best habits are the ones that uniquely speak to your mind, soul, and heart.
Sometimes, it takes years and decades for you to discover what that looks like for you.
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We are all aware to some degree of how our clothes impact our confidence. What we choose to wear is the most outer layer of how we are perceived by the world.
If we’re going to a formal event, dress formally, or else you will stick out negatively.
Whereas others of us who grew up in certain cultural or family beliefs might think someone who dresses in particular clothes is a particular kind of person, etc.
What you wear matters…
But not for the reason you would think.
We probably don’t think twice about what we are going to wear and how it may impact ourselves and our anxiety. Today we will discuss the role of our clothes and social anxiety.
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Do you trust yourself? I hope so because you should trust yourself.
But, let me ask you a question…
Do you think you know the most about yourself compared to others?
Probably yes.
But, do you know yourself more than your brain knows you? Maybe not.
Your brain knows everything about you and more.
In this episode, we will talk about the subtle art of not trusting your brain…
Podcast Episode is proudly sponsored by Magic Spoon, Go to magicspoon.com/MARK to grab a variety pack and try it today! And be sure to use our promo code MARK at checkout to save five dollars off your order! Magic Spoon is so confident in their product, it’s backed with a 100% happiness guarantee — so if you don’t like it for any reason, they'll refund your money, no questions asked.
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What do you do if social anxiety strikes at the moment?
Listen to today's episode to find a powerful acronym and device to reduce social anxiety at the moment and bring your brain and present mind back from the clutches of doom.
Remember.....
BRB!
Read the rest of the show notes: coming soon
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Want to reduce social anxiety? Check out this realistic method that might be a bit difficult at first, but it “works” well.
I remember years ago when I was first unwinding the layers of social anxiety I was trying everything and anything I could experiment with to help me out.
I would go to the mall or another crowded area and I would basically experiment and talk with strangers. Now, I know depending on who you are, that might sound out of this world.
But, bear with me.
Disclaimer: If this is your first time taking action on your social anxiety or do not have an actionable recovery plan. I highly DO NOT RECOMMEND starting off with this as your first step. Why? Doing this is difficult. I recommend trying out the other practices to reduce and recover from social anxiety before you start doing this for the best results.
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Facing depression & anxiety is correlated with being unable to remember and loss of memory.
Often it's a coping mechanism to disassociate, mentally daydream, escape & blast off 🚀
Luckily, this is partly reversible and you can color in your experiences & life events!
I don't know about you but when I look at my past struggle to remember many parts of my childhood.
Through deep work, I've been able to uncover more of my memories and even at times change the past.
Huh?
How do I change my memories?
You can’t go back in time and change the past, but you can change how you think past.
Listen to this episode to find how :)
PS. Check out Michael Stein's Podcast here - https://longshotleaders.com/
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Dr. Ellen Hendriksen is a clinical psychologist who helps millions calm their anxiety and be their authentic selves. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety.
During Ellen’s tenure as founding host of the award-winning podcast, Savvy Psychologist, the podcast was downloaded 15 million times, rose as high as #3 on the overall iTunes charts, and was picked as a Best New Podcast on iTunes.
Ellen’s scientifically-based, zero-judgment approach has been featured in Harvard Business Review, The Observer, New York Magazine, O: The Oprah Magazine, goop, Scientific American, Psychology Today, and many other media outlets.
PS. Check out Michael Stein's Podcast here - https://longshotleaders.com/
Read the rest of the show notes:
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Anxiety often goes hand and hand with poor sleep.
The worse your anxiety, the worse your sleep, and the worse your sleep the worse your anxiety becomes the next day. It’s a brutal toxic cycle.
I know the breaking point of a human is not being able to sleep.
As a result, many of us have picked up bad sleeping habits or drug ourselves into an unconscious state to just wake up the next day not feeling rested.
If you’re anything like me, and most people in America I’ve suffered from sleeping issues my entire life. As a kid, I hardly experienced a good night’s rest and often didn’t sleep more than an hour or two, if at all.
We’ve covered before in-depth how Deep Sleep is the Antidote to Anxiety.
In today’s case, I wanted to show you 3 very simple things you can do to easily fall asleep as fast as possible…
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On my journey recovering from social anxiety I accidentally created what some would call an ‘alter ego’ to help myself in difficult situations and to grow long-term.
One of the biggest problems with growth, in general, is your ego. It stops you from truly developing and growing into the person you know you could be.
In this method, what we’re doing is fighting the ego with an alter-ego.
By creating a concept which many call the alternate-ego.
The most well-known case of this is Batman & Bruce Wayne. Believe it or not, they’ve even done studies to measure how effective an alter-ego is and have shown increased concentration, decreased stress, and improvement of executive function.
We will cover how you can create your own version of this and begin to utilize this method to start to become and act in accordance with who you really are…
PS. Check out Michael Stein's Podcast here - https://longshotleaders.com/
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Not being able to focus is often the gateway drug to anxiety. If you’re anything like me, and many others who face anxiety you might’ve suffered from severe problems with focus…
Each day at school or work would be a mental dance in my head where I would try my best to genuinely care and pay attention, but without me even knowing or realizing it all of a sudden I would drift off!
As I would lose my focus, I would get even more nervous because I wasn’t aware of what was happening in the conversation or the social situation. I would try to focus but by then it would be too late. So I’d rather not say anything, which perpetuates the cycle of social anxiety even more.
The next day, the same thing would happen again and again.
I justified this by self-diagnosing myself with ADHD and thinking oh this is just who I am. Wow I guess I just can’t focus as good as everyone else for some reason.
What I learned is that your attention and ability to focus is not an innate ability.
It’s a programmable muscle that must be built.
It’s important to work on this muscle because if you can’t harness your attention in interactions with people your focus will go all over the place and usually default to paying attention about the signs of anxiety and what you DON’T want to happen.
So, how do you program your attention muscle?
In this episode I will lay out three different ways to build this muscle!
PS. I’m running another group cohort for anxiety coaching group over the course of 9 weeks. Spots are limited and early bird pricing ends next week: https://www.markmetry.com/group-coaching
Read the rest of the show notes: https://markmetry.substack.com/p/how-to-improve-focus-and-concentration
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Join us on today's episode as we speak with Dr. Daniel Amen on social anxiety. Dr. Amen is a physician, double board-certified psychiatrist, the founder of Amen Clinics, a 10-time New York Times bestselling author. Dr. Amen has written, produced, and hosted 14 popular public television shows about the brain that have aired more than 110,000 times across North America. He has spoken for the National Security Agency, and his work has been featured in outlets including Newsweek, Time magazine, HuffPost, the New York Times, the Washington Post, the Los Angeles Times, and Men’s Health.
PS. Check out Michael Stein's Podcast here - https://longshotleaders.com/
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Take the inspiration or nudge in the right direction, to just do one thing from this list!
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Growing up I was riddled with social anxiety and never confident or sure of myself.
But, unknowingly I had a huge ego. Maybe I still do, and answering that question honestly for yourself is very telling of how big or small your ego might be…
We often think having a big ego means you’re loud or overly confident or arrogant.
Not true. This can actually be completely false.
Having a big ego means you think you're always right.
Having a big ego means you think the world is to blame.
Having a big ego means you think everything else has to change, but not you.
Having a big ego means you’re always thinking about yourself, yourself, and yourself again, positive or negative.
I’m not writing this article to insult you or even call you out. That’s your job.
Personally, I realized I had an ego and separated myself from it in 2015 when I was actually suicidal, depressed, and saw how terrible life can get if you listen to your ego.
All I can do is share some information, insights, research and get you to think outside of your bubble and more into the real world; where our potential lies.
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Check out my step by step, day by day, 45-day 9-week affordable online course to rewire your mind and transform social anxiety - markmetry.com/program 🔥🧠💪
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Tactics alone won't cut it on the tough days..
On the road to managing your mind & rewiring anxiety?
Welcome. While certainly not easy, it’s possible and you must believe it is possible.
By far, one of the most foundational elements in my recovery was finding a purpose, a reason to get out of bed in the morning more powerful than my anxiety.
Anxiety hijacks your brain’s biochemistry. Making it go from just an idea or thought in your head to control your emotions, mood, neurotransmitters, and even changing behavior at a biochemical level.
If you want to change your biochemistry, you must change your lifestyle.
Going outside for walks, changing your diet, exercising regularly, sleeping like a boss, learning how to mindfully meditate, practice breathwork, and much more.
However, these simple tasks might seem impossible for you to do daily. Why?
Because you haven’t experienced the result yet.
Why work hard and do things differently, which is very hard especially for your brain when you don’t know the reward?
I bet a part of you even thinks what you’re doing isn’t even possible and is just a waste of time or someone else is going to sell you a program that won’t work for you.
You need a purpose to push you forward.
We will lay out how to begin to find your purpose for anxiety recovery…
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*************************
Check out my step by step, day by day, 45-day 9-week affordable online course to rewire your mind and transform social anxiety - markmetry.com/program 🔥🧠💪
*************************
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Drew Ramsey, M.D. is a psychiatrist, author, and farmer. He is a clear voice in the mental health conversation and one of psychiatry’s leading proponents of using nutritional interventions. He is an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons.
He founded the Brain Food Clinic in New York City, offering treatment and consultation for depression, anxiety and emotional wellness concerns. The clinic incorporates evidence-based nutrition and integrative psychiatry treatments with psychotherapy, coaching, and responsible medication management. Using the latest in brain science, nutrition and mental health research, and an array of delicious food, the clinic helps people live joyful, fulfilled lives. His recently launched ecourse Eat To Beat Depression helps patients and families boost mood and their brains nutrition.
Dr. Ramsey is a compelling keynote speaker and conducts workshops nationally. His media work includes three recent TEDx talks, a video series with Big Think, and the BBC documentary Food on the Brain. His work and writing have been featured by The New York Times, The Wall Street Journal, The Huffington Post, Atlantic.com, Prevention, Lancet Psychiatry, and NPR, which named him a “kale evangelist.” He is a member of the Well+Good Wellness Council, the editorial board of Medscape Psychiatry, the advisory board of Men’s Health, and the co-founder of National Kale Day.
He is the author of three books, most recently the award-winning cookbook Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss and Transform Your Health (HarperWave 2016). His recent bestseller 50 Shades of Kale (HarperWave 2013) made this superfood accessible to thousands. The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood and Lean, Energized Body (Rodale 2011) explores the impact of modern diets on brain health.
Dr. Ramsey is a diplomate of the American Board of Psychiatry and Neurology. He completed his specialty training in adult psychiatry at Columbia University and the New York State Psychiatric Institute, received an M.D. from Indiana University School of Medicine and is a Phi Beta Kappa graduate of Earlham College. He lives with his wife and two children in New York City and on their 127 acre organic farm in rural Indiana.
Grab the Book - https://amzn.to/3aL98DH
*************************
Check out my step by step, day by day, 45-day 9-week affordable online course to rewire your mind and transform social anxiety - markmetry.com/program 🔥🧠💪
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Do you worry you have no social skills or people think you’re socially awkward?
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Some of us feel like we don’t know what to talk about with others because deep down we think we’re stupid or not funny. A common tendency is either rambling on and on nervously or not saying anything at all.
Personally, when I was on my journey of dealing with social anxiety I discovered I must learn how to improve my social skills. Some with social anxiety don’t have a problem with social skills, whereas many others do face an issue or confusion around how to socialize.
Social anxiety has many layers and one of those is in fact your social skills.
We feel like we don’t really know how to introduce ourselves to others or what to talk about with people we may have never met or are unfamiliar around. It’s a very common story and we will address how to navigate this problem into a solution.
Read the rest of the show notes: https://markmetry.substack.com/p/10-ways-to-improve-social-skills
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“Just do it”
“Just be confident”
“Just talk to them”
“Just be yourself”
By far the biggest mistake people make is going 1 v 1 against social anxiety without any tools or reinforcements other than just forcing it with the phrases above.
When I was in college, I was in the same situation…
I would try to walk up to someone sitting alone in the cafeteria or library and force myself to try and talk to them. Almost every single time I would muster up the courage… I felt a part of my brain, my nervous system would hold me back no matter what I tried to do.
No matter what I did I couldn’t be myself in front of someone else. I had mostly avoided these feelings my whole life by staying small, shy, and quiet, but no more. I had gotten sick and tired of being sick and tired.
But now, I had finally taken a shot to get out of my comfort zone but I still failed :/
This led me down the thought pattern of no matter what I do I’m screwed.
No matter how much effort I put in, there’s nothing I can do to change how I act and my lack of confidence and I’m going to be stuck like this forever!
Ladies and gentlemen, this mindset and worldview creates the exact environment needed for depression, hopelessness, social isolation, and more :(
Listen to this episode to learn more on how to avoid the biggest mistake people make with anxiety.
Final Call on Group Coaching - Learn More: www.markmetry.com/group-coaching
Read the rest of the show notes: https://markmetry.substack.com/p/dont-make-this-mistake-w-social-anxiety?justPublished=true
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