In this episode 15 protocols
▶ 1:30:31 Use More Precise Emotional Labels Behaviors “The more words you know, the more words are just useful for pointing to a set of features that are similar to each other... You can train yourself to experience your heart pounding in your chest as determination.” ▷ 1:53:14 Ibuprofen Supplements “If you take ibuprofen or Tylenol, it will reduce... studies show it reduces negative feeling... I fed her a meal. I gave her four ibuprofen and I put her back to sleep.” ▷ 1:53:14 Tylenol Supplements “If you take ibuprofen or Tylenol, it will reduce... I mean, studies show it reduces negative feeling.” ▷ 1:53:25 Shift Attention to the Outside World Behaviors “If you go for a run, if you go for a walk, if you shift your attention to the outside world, then the features of experience that are derived from the inside world diminish.” ▷ 1:55:55 Reframe Arousal as Readiness or Determination Behaviors “And he said, yeah, there's a lot of uncertainty. And I said, I know.” ▷ 2:03:03 Interoceptive Attention Practice Behaviors “You can do that with your own sensory condition of your body. In emotion, you can deliberately focus on what your heart is doing to the best of your ability that you can sense it, right?” ▷ 2:09:13 Morning Sunlight Exposure Behaviors “I make it a point to get sunlight in my eyes in the morning to try and wake up my brain and body because indeed it does that... view morning sunlight for an average of 10 minutes to set your circadian rhythm.” ▷ 2:14:27 Eat After Exercise or When Depleted Diet “That just means that you're working really hard and you have to push through it. And then, you know, when you drink water and, you know, you eat afterwards and replenish and then you're fine, right?” ▷ 2:14:27 Hydration Diet “That just means that you're working really hard and you have to push through it. And then, you know, when you drink water and, you know, you eat afterwards and replenish and then you're fine, right?” ▷ 2:25:14 Address Negative Affect Through Physical State First Behaviors “Sometimes it's good not to turn, it's productive not to turn that negative affect into an emotion... Sometimes you just need to deal with the affective problem by dealing with the physical, your physical state.” ▷ 2:25:39 Consistent Good Sleep Behaviors “I think everything to me at least starts with a good night's sleep on a consistent basis... if there's only one thing that you could pick, I would say get a good night's sleep on a regular basis.” ▷ 2:26:13 Eat Healthfully Diet “If you could pick two more, I would say eat healthfully. Like stop eating pseudo food... But eat healthfully, like eat real food and get exercise.” ▷ 2:26:13 Exercise Behaviors “If you could pick two more, I would say eat healthfully... and get exercise. And if you do those three things... before you start with all the mentalizing Jedi tricks, you could just start with this and that would actually take you pretty far.” ▷ 2:26:49 Social Connection Behaviors “The basics of sleep, exercise, food, sunlight and social connection are the ones that we just anchor. Those five are the ones that that we just keep returning to over and over again.” ▷ 2:33:01 Practice Kindness Behaviors “There's also research to show that in your personal life, when you do random acts of kindness for people or when you're kind in general, you derive also a body budgeting benefit from that.”