WEBVTT Kind: captions Language: en 00:00:00.060 --> 00:00:05.860 align:start position:0% foreign [Music] welcome to Fearless heart and mind I am your host Nora Oliver and owner of 10 times Nora Allwood LLC let's talk about how our thoughts and emotions affect our health emotions that are freely experienced and expressed without judgment or attachment to ten that tend to fly fluidly without impacting our health on the other hand repress emotions especially fearful or negative ones can zap mental energy negatively affect the body and lead to health problems it's important to recognize our thoughts and emotions and be aware of the effect they have not only on each other but also on our bodies behavior and relationships poorly managed negative emotions are not good for your health negative attitudes and feelings of helplessness and hopelessness can create chronic stress which upsets the body's hormone balance depletes the brain chemicals required for happiness and damages the immune system chronic stress can actually decrease our lifespans science have now identified that stress shortens our thalometers the end caps of our DNA strands which causes us to Aid more quickly now Barbara Frederickson is an American professor in the department of psychology at the University of North Carolina at Chaplet Hill where she is the Keenan District distinguished professor of psychology she's also the principal investigator of the positive emotions and psychophysiology lab at the University of North Carolina at Chapel Hill Dr Frederickson has spent years researching and Publishing the physical and emotional benefits of positivity including pastors faster recovery from cardiovascular stress better sleep fewer colds and a greater sense of overall happiness the good news is not only that positive attitude such as playfulness gratitude awe love interest Serenity and feeling connected to others have a direct impact on health health and well-being but that we can develop them ourselves with practice because we are wired to defend against thread threat and loss in life we tend to prioritize bad over good while this is a survival mechanism for someone who needs to stay hyper Vigilant in a dangerous environment the truth is that for most of us this negativity negativity bias is counterproductive in order to offset this negativity bias and experience in harmonious emotional state frederickson's proposes that we need to experience three positive emotions for every negative one this she claims can be done intentionally for those of us less wired to positivity these positive emotions literally reverse the physical effects of negativity and build up Psychological Resources that contribute to a flourishing life now forgiveness means fully accepting that a negative event has occurred and relinquishing our negative feelings surrounding this circumstance research has shown that forgiveness helps us experience better mental emotional and physical health the practice of forgiveness has also been linked to better immune function and a longer lifespan other Studies have shown that forgiveness has more than just a metaphorical effect on the heart it can also lower our blood pressure and improve cardiovascular health as well so I am excited to introduce you to a special guest Alex whisk he's a peak Human Performance executive flow coach and mental health Advocate who has come here to talk about our thoughts and our depression so welcome Alex so Alex tell me a little bit about your background yeah so I am a peking performance and executive flow coach like you mentioned and basically I work with individuals I'm a holistic perspective seeing as a person as a whole both on a mindset going into flow which flow is when a person is fully immersed into an activity some people get it when they're doing sports you get doing work but they're fully immersed time kind of just melts away and they're at like Optimal Performance of productivity and I work with a lot of people on the mindset component of that and then I mix in other parts that are really important like Physical Fitness Nutrition exercise is who you surround yourself with communication a couple other essential pieces so you based I'm close to you come closer he touched some major parts of that makes us as human beings right rounds us like a well human being so basically it it sounds like there's a lot of work that you do and with your clients when it comes to our thoughts yes and how it affects them so what could you tell me a little bit about could you tell me an example or something that you work with your clients when you finish with their thoughts so and when I talk about clients I mean when I talk about working with mindset and thoughts it's been a variety so I mean like anywhere from I've worked with professional athletes um like recently worked with uh American Ninja Warrior like Josh Levin and helped him mentally get through stage two of finals to get to the final stage as Ninja Warrior where he was stuck multiple times because of his mindset and how he was visualizing himself going through the course all the way to working with professionals getting into getting ready for a board meeting or a business meeting or make a big deal or you know like I have another gentleman I'm working with right now who's going through a divorce really challenging times you know and his mind she has really shifted more negatively but now we have to transition get them back to a more positive mindset that where he feels like he has more control in his life so he's more motivated in getting back towards his goals absolutely I mean it especially when you have negative events like a divorce or you have a large meeting I don't want to say that a a big meeting coming up is a negative event but that can cause anxiety and why does anxiety happen well it you know everything starts with our thought so how can you as a person whoever's watching this how can they work on their thoughts so that they don't have these negative outcomes um so something I want to mention really quickly is some basic emotions that we go through right we have happiness we have fear sadness disgust and anger this actually reminds me of the movie um there's a kids movie that came out in 2015. a little little controlled things in the mind yes there's a main character the happiness yeah and from the beginning she goes through all these different emotions there is an anger and they show different parts how anger affects you and and then there is the disgust which I think the characters was a little short and you know Green so there's different you know you can look at that movie um I forgot the name of it honestly I think it was called something the I know exactly the emotions or I don't know but I think if you search up 2015 movies it'll pop up but I think that's a very well done realistic uh movie because it focuses on everything that we face and how they affect us so if you have uh you know it could take a second to have a negative thought and it could really be bring you down and you can also control that thought and flip it from negative to for example um you could have a thought that somebody walked past you and you've known them for a while and they just didn't say hello to you you're probably going to have a negative thought and that a negative thought could cause so many different emotions and that could lead into negative actions and so to begin with how do you control those thoughts a lot of people don't think about that that the thoughts have so much that control of control us um so looking back I know you've dealt with some depression in your life and there's some you know you've obviously overcome it which is great but if we were to go back a little bit and discuss about your depression what would you say most of your thoughts were sure and something I want to clarify is um you know in my past I went through like severe major depression for multiple years it was really debilitated me and a big part of that was not feeling like I really was in control my mindset was this whole external locus of control meaning I thought other things were a control of my situation not myself um and that really shifted when I had more of an internal locus of control um and then now like what I tell people is you know I still deal with some depression but I've overcome a lot of the challenges of depression and you know that's I'd like to clarify that just because I know the people out there are kind of dealing with a lot of things um and sometimes things are ongoing process absolutely absolutely and and obviously when you're going through depression there's a lot of sadness involved and um in order to get to that phase where you you have a lot of sentence into your world it takes a lot to get there it doesn't just happen overnight people don't just get depressed overnight there's a lot of serious events that can that happen to lead to depression so um obviously there's been a lot of studies into this topic sure and we've come to realize that if you're not taken care of what's going on in your life meaning if you have too many negative events if you catch yourself having a lot of negative thoughts which is causing you to be upset and sad then you know that's what you need to take control of so while you were dealing with depression obviously it sounds like at some point did you start to maybe flip your thoughts from being negative thinking negative to R8 you know what I'm healthy I've got my entire you know arms my legs I've got family I've I can do anything in the world when did you start flipping your thoughts I mean what kicked in yeah so for me you know it went back to just understanding that I was in control of my reality and my destiny you know I know a lot of times um you know people there are external factors but at the end of the day it's it's really you're you're the biggest factor and you know you are in control of your future and a lot of that has to do with your mindset so on the mindset piece um when did it kick in is a great question it definitely the way I like to describe it is it wasn't overnight so over many years of having you know this negative mindset I like to think of it as think of it as like a race car there's a car driving around a dirt track now as that car keeps dropping on the dirt track what happens is those tires keep even deeper and deeper marks right and that's kind of our thinking pattern and where our thinking pattern goes and how our brain gets wired now eventually if you want to change that negative thinking you have to practice a more positive mindset and reteach yourself and you have to teach that car how to get out of those deep tracks and it's a process it's not just easy you can't just take a left it's not done overnight no it's not not at all and um and so you know a lot of the times during this process just kind of set up a clear understanding I mean it can be difficult it can be challenging to get out of this negative mindset but it's a hundred percent worth it and when I switch to a positive mindset or really transition my mindset I mean it completely just changed my life um but it's it and it wasn't just one thing either it was a whole toolkits of things that I used to help change anywhere from incorporating gratitude or doing gratitude journal in the evening to kind of you know telling myself positive affirmations that like you got this you can do this um so looking at and writing down you know experiences I went through and like you were mentioning before about when you walk by someone and thinking about what they're thinking about just like writing that situation down and then putting myself in their perspective and realizing all the different reasons why that person might have acted or said that way and just kind of really expand my own mind um but yeah it's a it's a very multifaceted approach and uh you know there's a lot of different ways to tackle it for different people but it's it's life-changing absolutely yes like you said it really it's not an overnight fix you know you've it's taken you a while to get into that negative place and it is going to take some work to get back into a positive healthy place but again so some ways that one can change and create positive thoughts or identifying areas to change check yourself be open to humor humor is huge I mean it you know there's been studies done that if you smile for a minute it actually changes the way your brain function it doesn't know if it's a real smile or not it Just changes your attitude um follow a healthy lifestyle make sure you're eating healthy make sure you're surrounding yourself towards happy positive people and and of course practice positive self-talk those are all important um and and one has to remind themselves that we have all the tools possible to overcome fear to overcome negative thoughts to overcome anxiety panic attacks depression it all starts with ourselves we create all these different emotions and events and we also can reverse them we just have to be willing to do the work yeah you know in instead of like here's some example of examples of negative self-talk I've never done it before a negative way to think about it what you could do is in a positive thinking you could say it's an opportunity to learn something new it automatically shifts your thoughts into more positive instead of I've never done it before Oh I probably shouldn't do it but now you're giving yourself an opportunity that it's okay to try it something good can come out of it and you can learn something new or it's complicated is another way to think negatively whereas in positive way to think about it is I can tackle it from a difficult I mean from a different different angle so instead of oh it's too difficult I can't do this I have negative thoughts I can't do it well you could say maybe when I'm having the negative thought I'm going to tell myself it's a thought that I created myself and let's say this person walked in past me and didn't say hello well now we're thinking negatively what did I do you're self-blaming like as if you did something wrong but you're not thinking positively saying well maybe this person is going through some difficult times maybe this person didn't see me maybe I um maybe they're having some sort of difficulties in their lives that they just weren't comfortable to say hello and stop and and talk because they weren't in a happy place there could be number of instances what that person that didn't say hello might have been going through so it's important to take care of ourselves and not allow those negative thoughts to come into us because that person not saying hello to you could literally ruin your whole day so do you see that connection there um so um of course we have to look back why do we even deal with these emotions why do we deal with these thoughts where does it start right where does it start is it a specific age group specific time when does it start and I'm going to say here that studies show it starts from growing up in the childhood many people go through live you know experience in life learning from parents school peers family members and of course others they go through different events and each person goes through different events in their lives and they're obviously have some sort of pattern depending on their family members depending on how they're reacting towards them how they're being educated so if let's say a child has a parent who has depression you are more likely to POS you know to get depression because now you're learning those behaviors of being sad not getting involved in um fun exciting activities not trying new things not having friends I mean God knows right it all depends on um again the experience of what that parent is dealing with and now it's being passed on to the child as well or it also could be that this person was being bullied growing up and that's created a lot of negative thinking and again you don't you're not born with negative or positive thinking you're born and we're taught so if you're not changing those negative thinking those thoughts as a child over time the more negative thoughts you have the less happiness you will have so going back it's important to flip those thoughts so again if you could tell me what do you do now when you get a negative thought what comes to your mind like how do you view it what do you do to flip it that's that's really good question um so I would say I know it's something you brought up a lot earlier too was stress and you know right now my life's kind of very stressful because I do my coaching and I do also do stuff as an athlete and I have a big competition coming up um and for me it's and there's a lot of things that come my mind can be like you know self-doubt you know could there be a failure can something go wrong um but it's it's shifting that perspective and you know understand that there is a level of stress but it's shifting that perspective to more of a positive narrative so it's really changing your inner narrative to being like a you know if to telling yourself you know what like you know I'm gonna do this event and you know I want to be successful and if it kind of Alters off that path it's also a really good learning opportunity like I have a quote I use which is I don't lose either I win or I learn good yes I love that I love that and it eliminates the thought of facing failures I kind of really just remove that from my vocabulary and have like stages of success um so it's telling myself I'm going to a situation and regardless I'm gonna have some degree of success right so it's not a polar situation it's not like this is going to be great this is going to be horrible it's kind of adding those Shades of Gray and knowing that there's multiple outcomes um and a lot of things and you know when you're interacting with other people the reality is is the world does not revolve around us we like to think it does we like to think we're the center of the universe but you know just like you have your own worries and thoughts most people around you have their own worries and thoughts and they're actually consumed in their own minds absolutely and dealing with their own challenges um you know when people come up to you I had a client in the business World um you know having a really challenging meeting with a CEO and they're an executive in a company and I told them you know not to take this personal you know they're actually probably a lot of personal things going on their life and challenges and there's like those emotions are just coming out in their professional life right so it's it's being open to all the scenarios it's looking at you know not looking at things that success or failure but seeing things as those different stages of success seeing things as the growth mindset learning opportunity um and then also like during the day you know if I have to go in working with a client do like a business deal something athletic it's kind of talking myself up in some ways you know it's kind of like being your own you're being your own biggest cheerleader kind of in my mind absolutely no 100 and in my mind I'm literally telling myself okay Alex you got this you can tackle this you've been through harder things you've been more through more challenging things um and it's just kind of repeating those words in your head you know prior to going to that event or sometime when I'm doing something so yeah there's a couple different ways how I tackle the whole mindset good well I like that um also it's important to do something that you love if you find yourself that you're more negative than positive I find that you know that is the best time to really find something you absolutely love it doesn't matter what it is as long as you love it and as soon as you realize that just go do it do not wait for life to get less busy your kids to go up because by that point if you're waiting for something to happen it's too late you've already gone too deep into possibly depression or other issues and why do that to yourself so you need to find something maybe on the weekly basis that you absolutely love you enjoy and another thing that I recommend is spend time with the nature be outdoors go for walks runs biking hiking rock climbing any of those areas it's really good to really feel that cold or a nice breeze whatever you end up going just enjoying the actual nature you're you're there just be in the quiet be with yourself um and remember it's it's important to connect with others the more you connect with others the more you you gain positive thoughts so find different Avenues find different activities networking events or maybe take a class a neighbor a friend family members find ways to connect with others at least once twice a week that really starts to shift your thoughts because now you're learning from others whoever you're hanging out with you're learning obviously you must have had to be friends with or or talk to a counselor or had new friends or family members that you went to while you were struggling and you learned how to gain more positive thinking there's a great thing you brought up as you were talking about who you surround yourself with and this is something I'm a huge advocate about is you know the people those media people you surround yourself with they really can affect your mindset and they can affect your success in life they can pull you back launch you forward and I tell people to be very selective who you're around and it can be friends it could be family it could be professionals because the people you're around and their mindset that they have and if they have that mindset of you know they're going to go tackle this you know there's more positivity that becomes contagious you know and people also have a tendency like to be around people who are more positive if the people around you are more negative and they have more of a negative perspective or they think that everything's gonna be a failure I mean just like with our childhood with our parents if that's what they do like those are the thoughts we start adopting so you know who we surround ourselves with uh with is is so important in our life absolutely absolutely um most people don't like being around somebody who's always negative I know I've had friends that were always you know would tell me stories every time you met this person died oh did you see the accident or did you see the news and it would just make me feel very anxious and uncomfortable so I would start avoiding seeing that person I started being distant and talking less and less less and to the point where we barely talk because they're still the same person and it was causing me more negativity so then I I learned to maybe be around people that are a lot more positive they see life as exciting they have hobbies they have friends that are doing well in life and they're just so excited to travel explore and they're they're doing different activities with their kids and that's where I gravitate towards because I get so excited oh well they're doing so well they're loving life maybe I get to learn something from them plus it makes me feel happier seeing somebody else that's Happy um of course we need to think about gratitude as well you have to be thankful for what you have what you've done what you've accomplished people that are in your life you have to remind yourself oh I you know I'm thankful that I'm alive I'm thankful that I woke up this morning I'm thankful that I get to go to work instead of I have to go to work you know it's some of those little things that if you make the shift it makes a huge difference in your life um so it all depends on what you bring into your life yes so I'm glad that I know you're these days you're very busy you're doing what rock climbing please tell us a little bit about that sure so um so you know outside of my coaching uh one of my big goals in life is to inspire people going through adversity and destigmatize mental health and because it was a point in my life where literally through my major depression I had no money was on disability and I was the lowest of my entire lows and I really rebuilt myself I had such a focus on there has to be some special pill out there some special medications gonna fix me and this is not to discredit the place of medication that can be helpful but I put such an emphasis on it that I just really locked I took that control away from myself or what how I can improve my situation um and then when I switched that mindset I really started improving it and part of that was also incorporating Fitness into my life and you know when it comes to mindset there's a couple pieces I'll mention as I shift into telling this Fitness feat is you know building off things that are that are positive you know regardless of where you are mentally you can always do something Physically Active during a day whether it's body weight squats going to the gym you know and gradually you can see progress so I I always use Fitness as something to kind of see progress in a direction and build my confidence while I was getting better from from my depression um and so Fitness I went into rock climbing which was very mental and physical and it was way for again for me to rehabilitate myself and there's a great Community around it those people can really be inspiring and they're all about Wellness and so each year I do a fitness feat to raise money for mental health and raise awareness around mental health and this year well actually it's going to be end of January I'm going to be doing a rock climbing feat where I'm attempting a world record that's amazing uh I believe it's up the world record to rock climb most vertical feet in 24 hours wow I saw some of your videos and it's insane I mean you barely even touched some of the Rocks like you literally one hand and you're like somehow you know five feet up and I'm like why is he doing that it's amazing honestly I think that's a really cool thing that you're doing and I mean obviously it's helping you it's helping others motivating others and not only that but you're raising money for you know others that could potentially you know need the help I think that's amazing I I'm a rockline member but I am nowhere nowhere As Good As You Are but I'm okay with that you know that's just not my thing and that's your thing and everybody has their things but what I do want to say is that the moment you feel like oh I really should go to the gym I really don't want to I feel tired and you make excuses for yourself what you really want to do is do it go to the gym if you feel like I don't want to call a friend but you know I should because they need me or I need to talk to them do it if you feel like I just don't want to do anything at all that is the best time to really go for it and and change it that's the time that you get to change your life so if you're negative most of the times if you have more negative thoughts than positives that means that it is time for you to change what it is that you're doing because what you're doing is not working well for you so take a look at your life and see what needs changed do you need to surround yourself with more positive people do you need to pick up a hobby are you maybe in a job a career that you absolutely don't enjoy it's draining you or is it a co-worker a friend or somebody that's absolutely bringing so much negativity into your life that maybe you need to start distancing yourself or is it just you that you're just not happy with everything overall in your life you don't have any goals you're not focused on what do you want out of your life what do you want to experience what do you want to accomplish who do you want to meet what career do you really want to have what hobbies you want to have what do you want to teach your kids and there's a lot more but the point I'm trying to make is that you are the only person that needs to wake up and tell yourself what needs what you need to do that will make it work for you and I promise you that moment you decide to do that work that's when your life is going to change for the better that's when you're going to have more positive thoughts and the more positive you bring into your life the more positive of a person you're going to become so obviously it sounds like you know every person faces some sort of negative event yeah that is you know something that we can't avoid but what we do with it is what matters 100 so you know it yes you face some difficulties in your life some very difficult times but look at you you figured out what works for you and you overcome it yes you may deal with depression here and there but it's a process and you know you're not stuck at home not living your life you're out there making a difference not just your life but others your coaching others how to be happier how to be successful and that's all you can do you know one step at a time I always tell my clients that you know you have to tell yourself you want to improve one percent every day don't push yourself too hard just just do that one percent every day and you will get to that 100 overtime and you know that way you're not over stressed you're not working too hard and you're actually getting the results you you see the results um so Alex anything you want to share with us um that could possibly help our viewers I would say really one thing is regardless of what you're going through um Anything is Possible things may never be perfect but they can always 100 percent get better and I am myself a living testimony I've seen that in a lot of situations um and you know as much as we kind of look for external reasons and solutions it comes back to ourselves and when we get stuck like you're mentioning you know finding a coach or someone to work with to help you get unstuck is a great way to go absolutely all right and and it's it's a process it's a life journey I would say you know myself am I a master at mindset I think there's a lot of things to do great at there's a lot of things I'm still working on and um and it's a daily practice you know for me every morning I wake up and there are mornings I wake up and I don't feel great and like you were mentioning earlier that kind of action sometimes precedes that motivation and you got to do the action you got to wake up make your bed you know make those first steps and then you might feel a little motivated but all those habits that we do on a daily weekly monthly basis those habits build our identity and they build our mindset yes and and mindset is you know it's more of a I think mindset's more of a lifestyle like it combines there's the Sleep there's the exercises all those little pieces who you surround yourself with and a little bit from each can really put you in a really solid place absolutely but yes I love what you mentioned as well it all starts with you 100 if you don't feel well physically go see a doctor make that decision yourself find out what you need to do to better yourself if you don't feel well mentally there's help out there find a psychologist find a a coach fine go talk to your doctor get recommendations or find a different you know there's so many different kinds of therapists but you know you have to help yourself nobody knows you better than yourself so go ahead and make that change don't get stuck live in the moment today and tomorrow you don't want to just give up on life yet because you have a lot of dreams and I want you know everybody to get those dreams that they always wish for um so Alex I really appreciate you being here this has been great thank you for answering a lot of my questions and sharing your experiences and for those of you watching out there I appreciate you being here if um you need any further direction or you want someone to talk to you please visit www.noraolver.com and schedule a free session uh with me and we can go further as to how can you better yourself and what you may need to work on so thank you for watching Fearless heart and mind I will see you next time thank you foreign 00:00:05.860 --> 00:00:05.870 align:start position:0% 00:00:05.870 --> 00:00:20.570 align:start position:0% 00:00:20.570 --> 00:00:23.029 align:start position:0% 00:00:23.029 --> 00:00:25.490 align:start position:0% 00:00:25.490 --> 00:00:28.910 align:start position:0% 00:00:28.910 --> 00:00:31.910 align:start position:0% 00:00:31.910 --> 00:00:34.250 align:start position:0% 00:00:34.250 --> 00:00:36.290 align:start position:0% 00:00:36.290 --> 00:00:39.410 align:start position:0% 00:00:39.410 --> 00:00:41.510 align:start position:0% 00:00:41.510 --> 00:00:41.520 align:start position:0% 00:00:41.520 --> 00:00:42.410 align:start position:0% 00:00:42.410 --> 00:00:44.810 align:start position:0% 00:00:44.810 --> 00:00:47.630 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