In this episode 27 protocols
▶ 11:11 Communicate About Trauma by Putting It Into Words Behaviors “But with the trauma epidemic, we need, we need to communicate with other people. We need to communicate and put words to what's gone on inside of us.” ▷ 18:36 Limit News Consumption Behaviors “I mean, how many times have I written a prescription for someone that says no more news, right? You've actually written those prescriptions? Yes. So glance at the news, like look at the news for news, anything going on, I need to know, right? But, but what are people doing is they're looking at it and they're clicking and they're clicking.” ▷ 32:25 Thought Redirect Behaviors “If we're saying, okay, at the moment, if I need to fall asleep, right? I might say, okay, let me try and put that out of my mind. Let me try and thought redirect.” ▷ 32:36 Talk About the Trauma Directly Behaviors “But the answer is to go look directly at that thing, right? Look at that trauma, explore that trauma.” ▷ 36:18 Cry When Processing Trauma Behaviors “And if the person cries about it, that's great. Right? I mean, crying is one of the best coping mechanisms we have. It doesn't hurt us.” ▷ 40:33 Practice Real Introspection With Curiosity Behaviors “I think it starts with real introspection. You know, when things are bouncing around in our minds, often it's very non-productive, right?” ▷ 53:15 Journal About Trauma and Read It Back Behaviors “And then the question you had asked about, say, journaling or what can we do that's outside of a professional, I think the hallmark of it has to be bringing new eyes to it, right? Like thinking about self with a curiosity instead of just a simple automaticity or repetition.” ▷ 1:03:48 Prioritize Rapport When Choosing a Therapist Behaviors “If you look at what are the top 10 important factors to find in a therapist, just repeat rapport 10 times, right? I mean, that's the key.” ▷ 1:05:42 Try a Few Therapists to Assess Fit Behaviors “So people should perhaps try a few therapists and maybe have a session or two or three to see if the rapport feels like it's taking root.” ▷ 1:05:49 Find a Therapist Through Word of Mouth Behaviors “And I think that's why word of mouth is important, right? If someone you trust tells you, hey, this is a good person, that says a lot, right?” ▷ 1:06:22 Do Not Choose a Therapist Just Because They Make It Easy Behaviors “I want someone who has rapport with me. I don't want someone who's going to make it easy, right? Who's like, well, it's gosh, it's kind of pleasant because then that means they're not talking about the difficult things, right?” ▷ 1:08:37 Prepare for Therapy in Whatever Way Makes You Fully Present Behaviors “How do you show up to therapy, right? And I think the answer would be, whatever lets you be fully present when you're in therapy.” ▷ 1:09:08 Process Therapy Afterward in the Way That Serves You Best Behaviors “Now, there are people who are really well served by, you know, going for a walk if they can, or sitting quietly after therapy, kind of putting that in order, right?” ▷ 1:11:07 Do Therapy at Least Once Per Week for Meaningful Progress Behaviors “if it's less than once a week, then it's hard for us to retain really. You know, we spend a lot of time kind of catching up.” ▷ 1:12:25 Increase Therapy Frequency or Intensity During Periods of Distress Behaviors “There's something now, it's like, whoa, it's really, something is really distressing me. And it's linking into prior trauma. And I can see what's going on in me. Now I start to have ruminative thoughts, you know, with negativity. I'm like, I got to go more, right?” ▷ 1:14:57 Take Ownership of Your Therapy Behaviors “But I think the person also needs to, you know, take ownership, right, of their own therapy and say, if I don't feel helped enough, well, I have to think about that, right? And talk to the therapist about that.” ▷ 1:18:15 Take Trauma Work in Small Pieces Behaviors “we need to kind of take that in pieces. So there's some risk to trying to do the intensive thing, you know, on one's own.” ▷ 1:18:27 Seek Help Rather Than Processing Severe Trauma Alone if You Have Suicidal or Scary Thoughts Behaviors “If a person's having suicidal thoughts or even thoughts of death, of not wanting to be alive, I don't deserve to be alive. I mean, these are warning signs for really getting help. So there are some signs that say, hey, don't try and do that on your own, right? Go try and find a resource.” ▷ 1:24:03 Use Medication as a Tool to Support Therapy and Distress Tolerance When Appropriate Behaviors “And if you can improve someone's distress tolerance, then you can use medicines that take away what clinically is rumination, right?” ▷ 1:34:11 Address Other Causes of Attention Problems Before Assuming ADHD Behaviors “Attention deficit can come from many, many places. And one of them is anxiety, right? There, there's so many other reasons.” ▷ 1:34:17 Improve Diet to Support Attention Diet “Depression affects attention. Poor sleep affects attention. Poor diet can affect attention. Stress in life can affect attention.” ▷ 1:42:05 Avoid Using Alcohol for Coping Diet “The number of times I've seen alcohol, like having been a good idea for coping with something, it approaches zero, right? The alcohol for coping is just never good.” ▷ 1:43:44 Use Cannabis Carefully for Sleep Diet “What I have seen is it is at times helpful, say around sleep, right? Because a person can gate out other intrusions, right?” ▷ 1:47:54 Use Psychedelics Only With Professional Guidance and the Right Set and Setting Behaviors “These are used in professional hands and with the right kind of guidance or extremely powerful tools, but used in the right way by someone who knows how to utilize them in the right set and setting can have an immense positive impact.” ▷ 2:15:14 Get Proper Sleep Behaviors “I'll probably go into the grave telling people to get sunlight in their eyes when they can and to try and get proper sleep.” ▷ 2:15:14 Get Sunlight or Natural Light Exposure Behaviors “I'll probably go into the grave telling people to get sunlight in their eyes when they can and to try and get proper sleep and to have a few tools for reducing their anxiety in real time.” ▷ 2:19:29 Exercise Behaviors “What are the basics of what I'm doing and not doing in my life? Diet, exercise, sleep, people, circumstances, leisure activities, I mean, sunlight.”