Get Up Get Up Don 39;t Let Nobody Tell You That You Can 39;t Mp3 Download [HOT]

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Ellis Ruan

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Jan 21, 2024, 8:16:40 AM1/21/24

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One of the things that really stood out to me from the first chapter (and perhaps also irritated me ?) was the timely explanation and reminder on how our physical bodies affect our mood. That sometimes, when we believe we are doomed and that nothing can ever be good again, that there are actually very good, logical explanations for those feelings and also logical things I can do to help ourselves feel better.

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Relationship with the person who has died
When we lose a loved one, our relationship and love for that person does not end. Adapting to the loss involves finding new ways to feel close to the loved one.

Structure
It makes sense to offer a degree of flexibility that allows for grieving, while also maintaining some level of structure that helps prevent deterioration from the absence of healthy behaviours such as exercise and social contact.

If you are looking for more specific thinking re-training techniques to overcome fear and anxiety, there is an entire sub-chapter that was far too in depth to feature here in the newsletter which covered techniques including: how to get distance from your thoughts, identifying biased thoughts, catastrophizing, persolalizing, using a mental filter, overgeneralizing, labelling and fact checking.

The communication between brain and body goes both ways. This means that when your body is under stress for extended periods, the persistent messages about this make changes to your very adaptable brain that is trying to regulate your body. This is why stress is so very damaging to both physical and mental health. It affects all aspects and every part of you.

Research shows that how we think about our stress affects how we perform under pressure. A shift from perceiving the stress response as a problem to viewing it as an asset that will help frees up those individuals to focus on meeting whatever demands they face.

Firstly, an enormous THANK YOU to everyone who responded to last week\u2019s edition and call out for opinions! I read each and every single one of them and I\u2019m delighted to share with you that people do indeed seem keen for books on broader topics, just like The Art of Gathering by Priya Parker from last week. \uD83D\uDE4F

She is a viral TikTok star with 3.4 million followers, so it\u2019s safe to say that Dr Julie knows what the people want - and her book delivered just how the label described. With the vast majority of her online content being delivered in 60 second chunks, this is the chance to go deeeeeep and really explore these concepts, all while keeping true to her entertaining and palatable style.

\u201CWhen we experience low mood, it may have been influenced by several factors from our internal and external world, but when we understand what those influences are, we can use that knowledge to shift it in the direction we want it to go.\u201D - page 10

One of the things that really stood out to me from the first chapter (and perhaps also irritated me \uD83D\uDE43) was the timely explanation and reminder on how our physical bodies affect our mood. That sometimes, when we believe we are doomed and that nothing can ever be good again, that there are actually very good, logical explanations for those feelings and also logical things I can do to help ourselves feel better.

\u201CSleep is bliss. Then my alarm offends my ears. It\u2019s too loud and I hate that tune. It sends a shockwave through my body that I am not ready for. I press snooze and lie back down. My head is aching and I feel irritated. I press snooze again. If we don\u2019t get up soon the kids will be late for school. I need to get ready for my meeting. I close my eyes and see the to-do list lying on my desk in the office. Dread. Irritation. Exhaustion. I don\u2019t want to do today.

Last night I stayed up late working. By the time I got into bed I was too tired to go back downstairs to grab a glass of water. Then my baby woke up twice in the night. I haven\u2019t slept enough and I\u2019m dehydrated. The loud alarm woke me from a deep sleep, sending stress hormones shooting through my body as I woke up. My heart started pounding and that felt something like stress.

Not all low mood is unidentified dehydration, but when dealing with mood it is essential to remember that it\u2019s not all in your head. It\u2019s also in your body state, your relationships, your past and present, your living conditions and lifestyle. It\u2019s in everything you do and don\u2019t do, in your diet and your thoughts, your movements and memories. How you feel is not simply a product of your brain.

Your brain is constantly working to make sense of what is going on. But it only has a certain number of clues to work from. It takes information from your body (e.g. heart rate, breathing, blood pressure, hormones). It takes information from each of your senses \u2013 what you can see, hear, touch, taste and smell. It takes information from your actions and thoughts. It pieces all these clues together with memories of when you have felt similar in the past and makes a suggestion, a best guess about what is happening and what you do about it. That guess can sometimes be felt as an emotion or a mood. The meaning we make of that emotion and how we respond to it, in turn, sends information back to the body and the mind about what to do next (Feldman Barrett, 2017). So when it comes to changing your mood, the ingredients that go in will determine what comes out.\u201D - page 11-13

Maybe you feel frustrated like I did when reading this list and hearing the recommendations (all expanded on in the book of course), but it all comes back to the fact that these are the building blocks of our ability to feel happy and safe. When we feel like things are falling apart, it\u2019s worth returning to the basics.

\u201CAs we build up the psychological toolkit with skills that help us manage through life, it\u2019s easy to imagine that motivation is one of those tools. But motivation is not a skill.\u201D - page 67

Imagine you are at the beach. You walk into the sea up to your chest. The waves need to pass over you to get to the shore. If you try to hold the waves back and prevent them reaching the shore, you learn how powerful those waves are. They push you back and you quickly get engulfed and overwhelmed. But you don\u2019t have to tumble and struggle against the waves. Those waves are coming no matter what. When you accept that, you can focus on keeping your head above the water as it passes. You still feel the effects. Might even get lifted off your feet for a moment. But you move with the water and brace yourself ready to land back on your feet.

Emotions are real and valid, but they are not facts. They are a guess. A perspective that we try on for size. An emotion is the brain\u2019s attempt to make sense of the world so that you can meet your needs and survive. Given that what you feel is not a factual statement, neither are thoughts. That is partly why therapies like CBT (Cognitive Behavioural Therapy) can be so helpful to many people. It gives us practice at being able to step back from thoughts and feelings and see them for what they are \u2013 just one possible perspective.\u201D - page 101-102

Focusing
When there are not enough words to describe the sensations that we feel, focusing our attention to simply observing our internal world and visualizing those sensations can help to build our awareness of our own shifts in emotional and physical state.\u201D - page 146-148

Take some time to imagine in detail how that perfect nurturer or coach might respond, and write it down. This sets the tone for the words you can start using to respond to yourself as you work on building your own confidence and inevitably face vulnerability along the way.\u201D - page 171

\u201CYou\u2019re asked to speak in a meeting and your heart starts pounding. Your heart may be getting your body ready to be alert and perform. But if you interpret that as fear and make your excuses to leave the room, then avoid those meetings in the future, you never get to experience talking in meetings and having it go well.

The things that give us immediate relief from our fear tend to feed that fear in the long term. Every time we say no to something because of fear, we reconfirm our belief that it wasn\u2019t safe or that we couldn\u2019t handle it. Every time we cut something out of our lives because of fear, life shrinks a little. So our efforts to get rid of fear today mean that fear gets to take over our life choices in the long term.\u201D - page 192-193

\u201CWhen anxiety is triggered, you start breathing more quickly. This is your body\u2019s way of getting in extra oxygen to fuel the survival response. You feel as though you cannot catch your breath. So you breathe faster with rapid, shallow breaths, then you have an excess of oxygen in your system. But if you can extend the outbreath so that it is longer or more vigorous than the inbreath, this helps to slow your heart rate down. When the pounding heart comes down, so does the anxiety response.