In this episode 9 protocols
▶ 6:26 Examine Self-Talk Behaviors “So good places to start are looking at your self-talk. What are you saying to yourself in quiet moments when no one else is listening or when there's a pause in the action in your life?” ▷ 30:57 Externalize Thoughts Through Writing, Speaking, or Conversation Behaviors “And when we take the thought process outside of us, so if we write the words down or if we say the words and we say the words to another person, then we're bringing different brain processes online, different error checking processes online.” ▷ 1:04:58 Set Collaborative, Measured Exercise Goals Behaviors “Okay. Maybe I'll try and go on Monday and Friday. Maybe decide, yeah, you know what? Maybe twice is okay. Or should it be once, right? Because if you get once under your belt, you can get twice under your belt the next week.” ▷ 1:29:22 Identify Intrusive Thoughts Behaviors “Well, the first is we have to identify it. And there are people who have intrusive thoughts, something they may say to themselves hundreds of times a day, and they're not aware of it until they stop and think like, what am I saying to myself over and over again?” ▷ 1:30:45 Use Thought Redirection Behaviors “And then there's strategies of what we can do. And they can range from thought redirection. Sometimes we think something because we're thinking it over and over again. And if we thought redirect, it gives us greater control.” ▷ 1:31:02 Change Unsafe Situations Contributing to Intrusive Thoughts Behaviors “If I'm worried that, that like I'm not safe and things aren't going to be okay. Maybe I'm letting myself be in an unsafe situation, right? And I need to change that situation.” ▷ 1:41:52 Externalize Childhood Reflections Through Writing, Speaking, Trusted Conversation, or Therapy Behaviors “And then now maybe I might want to put those words outside of me in writing or in speech.” ▷ 1:42:34 Reflect on Positive Experiences, Effort, and Learning Behaviors “We tend to have a bias in us towards the negative and we don't stop and think, hey, you know, I did that really well.” ▷ 1:44:25 Surround Yourself With Positive Memories in Your Physical Space Behaviors “And he said, even if you don't look at them deliberately each day when walking past them, if you have some implicit understanding about what those are, you're surrounding yourself with positive memories.”