WEBVTT 00:00:00.049 --> 00:00:01.272 You're listening to the P.T. 00:00:01.312 --> 00:00:02.013 Pinecast, 00:00:02.133 --> 00:00:04.139 where smart people in healthcare come to 00:00:04.198 --> 00:00:05.081 make noise. 00:00:05.402 --> 00:00:06.846 Here's your host, Jimmy McKay. 00:00:09.617 --> 00:00:10.397 Welcome back to the show. 00:00:10.458 --> 00:00:11.698 Do you want to say thanks to Sarah 00:00:11.739 --> 00:00:12.220 Health? 00:00:12.400 --> 00:00:14.362 They help clinics increase revenue without 00:00:14.401 --> 00:00:15.163 adding staff. 00:00:15.202 --> 00:00:17.445 Their remote care platform automates 00:00:17.504 --> 00:00:18.966 patient check-ins by text, 00:00:19.065 --> 00:00:20.187 improves follow-through, 00:00:20.246 --> 00:00:23.050 and supports RTM billing between visits. 00:00:23.070 --> 00:00:24.652 You don't have to download an app or 00:00:24.672 --> 00:00:25.492 memorize a password. 00:00:26.213 --> 00:00:28.054 Learn more at SarahHealth.com. 00:00:28.074 --> 00:00:29.896 It's S-A-R-A, health.com. 00:00:30.897 --> 00:00:31.939 Today's conversation, 00:00:32.518 --> 00:00:33.859 I'm looking forward to this. 00:00:34.561 --> 00:00:36.381 Our guest started in a world that physical 00:00:36.402 --> 00:00:37.804 therapists and healthcare providers know 00:00:37.844 --> 00:00:39.604 well, rehab, movement, 00:00:40.146 --> 00:00:41.146 helping people recover. 00:00:41.546 --> 00:00:42.347 But along the way, 00:00:42.588 --> 00:00:45.270 he noticed something a little bit bigger. 00:00:45.969 --> 00:00:47.712 Many professionals knew how to care for 00:00:47.731 --> 00:00:48.472 everybody else. 00:00:49.500 --> 00:00:50.820 but had no idea how to care for 00:00:51.479 --> 00:00:52.040 themselves. 00:00:52.500 --> 00:00:53.000 Since then, 00:00:53.140 --> 00:00:55.441 he's coached hundreds of professionals, 00:00:55.761 --> 00:00:56.722 spoken nationally, 00:00:57.021 --> 00:00:59.801 and built a mission around emotional 00:01:00.262 --> 00:01:00.902 resilience. 00:01:01.222 --> 00:01:03.762 Today we talk about why optimism may be 00:01:03.823 --> 00:01:06.144 one of the most overlooked performance 00:01:06.183 --> 00:01:07.784 skills in healthcare. 00:01:08.384 --> 00:01:09.603 Ladies and gentlemen, welcome to the show, 00:01:10.084 --> 00:01:10.784 Charles Ennis. 00:01:10.844 --> 00:01:11.784 Charles, welcome to the program, man. 00:01:12.697 --> 00:01:13.697 Yeah, it's great to be on. 00:01:13.737 --> 00:01:14.519 Thanks for having me, Jimmy. 00:01:14.539 --> 00:01:15.659 This is my go-to line. 00:01:15.739 --> 00:01:17.141 Whenever I have someone on that's written 00:01:17.162 --> 00:01:17.501 a book, 00:01:17.882 --> 00:01:19.364 which is getting to be pretty often, 00:01:19.385 --> 00:01:21.746 which I like, I always tell them, 00:01:22.207 --> 00:01:23.588 I pat myself on the back when I 00:01:23.930 --> 00:01:24.530 read a book. 00:01:24.670 --> 00:01:25.852 I'm like, look at that. 00:01:26.072 --> 00:01:27.352 Look at all these pages I read. 00:01:27.614 --> 00:01:28.375 How great am I? 00:01:28.614 --> 00:01:30.876 But you sat down to actually read a 00:01:30.917 --> 00:01:31.158 book. 00:01:31.378 --> 00:01:32.939 So sort of my go-to when I talk 00:01:32.959 --> 00:01:33.820 to an author is... 00:01:35.147 --> 00:01:35.487 Why? 00:01:36.049 --> 00:01:37.790 What did you see lacking in the world 00:01:38.072 --> 00:01:40.134 to actually not only want to talk about 00:01:40.153 --> 00:01:42.197 something like this, but really put time, 00:01:42.316 --> 00:01:43.537 effort, thought, 00:01:43.918 --> 00:01:46.341 and energy into writing all and organizing 00:01:46.361 --> 00:01:47.082 these ideas down? 00:01:47.992 --> 00:01:49.052 Yeah, absolutely. 00:01:50.213 --> 00:01:50.554 You know, 00:01:50.653 --> 00:01:53.316 I think anyone who's in health care or 00:01:53.475 --> 00:01:56.977 in an educational type of service realizes 00:01:56.998 --> 00:01:58.519 that they say the same thing over and 00:01:58.578 --> 00:01:59.058 over again. 00:01:59.540 --> 00:02:01.661 And not that we mind every time we 00:02:01.680 --> 00:02:03.262 have a new patient saying the same thing. 00:02:03.322 --> 00:02:04.923 But I got to this point, I'm like, 00:02:05.123 --> 00:02:05.284 oh, 00:02:05.343 --> 00:02:08.085 maybe I can magnify my impact if I 00:02:08.125 --> 00:02:10.646 can write it once and then hundreds or 00:02:10.667 --> 00:02:12.508 thousands of people can benefit from that 00:02:12.568 --> 00:02:13.149 wisdom. 00:02:19.293 --> 00:02:20.614 So let's go back to the start. 00:02:20.854 --> 00:02:22.435 You started out your background as a PT 00:02:22.474 --> 00:02:22.955 and a trainer. 00:02:23.436 --> 00:02:24.937 What did you see early on that made 00:02:24.956 --> 00:02:28.179 you realize clinician wellness needed more 00:02:28.218 --> 00:02:28.639 attention? 00:02:28.679 --> 00:02:29.860 We've heard this phrase, right? 00:02:29.879 --> 00:02:31.842 Put your oxygen mask on first. 00:02:31.921 --> 00:02:34.383 But what made you see what did you 00:02:34.443 --> 00:02:36.064 see and made you realize that clinicians 00:02:36.205 --> 00:02:37.866 really needed some attention? 00:02:38.769 --> 00:02:39.308 Yeah. 00:02:39.408 --> 00:02:40.050 And of course, 00:02:40.210 --> 00:02:41.491 some of it just came from my own 00:02:41.570 --> 00:02:42.411 experience. 00:02:42.431 --> 00:02:43.812 Sure. 00:02:43.831 --> 00:02:45.432 Like a lot of clinicians, 00:02:45.492 --> 00:02:46.913 I felt like I was burning a candle 00:02:46.953 --> 00:02:47.854 on both ends. 00:02:48.394 --> 00:02:48.955 In the beginning, 00:02:49.034 --> 00:02:50.094 I was working as a trainer, 00:02:50.115 --> 00:02:51.235 so I'd be at the gym in the 00:02:51.256 --> 00:02:52.937 morning training people at six and seven 00:02:52.956 --> 00:02:54.578 and running off to the clinic and then 00:02:54.617 --> 00:02:56.218 sometimes running back to the gym and then 00:02:56.258 --> 00:02:57.359 Saturdays and Sundays. 00:02:57.419 --> 00:02:59.580 And so it was part of my own 00:02:59.620 --> 00:03:01.281 lived experience as a new grad, 00:03:01.320 --> 00:03:02.961 just feeling like I was stressed, 00:03:03.042 --> 00:03:04.022 overwhelmed and burnt out. 00:03:04.522 --> 00:03:04.984 And of course, 00:03:05.044 --> 00:03:06.705 I was trying to find some balance in 00:03:06.765 --> 00:03:07.407 my own life. 00:03:07.907 --> 00:03:10.210 And hopefully if we all grow, 00:03:10.270 --> 00:03:11.671 we get a little wisdom and we start 00:03:11.711 --> 00:03:13.495 figuring out how to navigate our careers. 00:03:13.574 --> 00:03:16.699 But what I realized is when I got 00:03:16.739 --> 00:03:17.680 into corporate wellness, 00:03:17.699 --> 00:03:19.361 that it's not just clinicians, 00:03:19.401 --> 00:03:21.585 it's really most people in their work 00:03:21.604 --> 00:03:22.186 settings that 00:03:22.626 --> 00:03:24.266 we can get into a pattern where we're 00:03:24.287 --> 00:03:25.887 just stressed and overwhelmed and burned 00:03:25.986 --> 00:03:29.449 out and in school they teach us about 00:03:29.669 --> 00:03:30.949 how to be good at our jobs but 00:03:30.968 --> 00:03:32.430 they don't always teach us how to deal 00:03:32.490 --> 00:03:34.770 with actually working in the ups and downs 00:03:34.811 --> 00:03:36.631 of life and so for me i felt 00:03:36.651 --> 00:03:38.372 that was a gap in the market that 00:03:38.671 --> 00:03:41.432 yes we're bringing clinicians we're smart 00:03:41.473 --> 00:03:44.274 professionals we're accomplished but what 00:03:44.313 --> 00:03:45.935 are we doing to try to make sure 00:03:45.955 --> 00:03:47.376 that we feel just as good as the 00:03:47.415 --> 00:03:48.376 people that we're serving 00:03:48.786 --> 00:03:48.985 Yeah. 00:03:49.407 --> 00:03:50.407 And for the people watching the live 00:03:50.427 --> 00:03:51.048 stream, there it is. 00:03:51.127 --> 00:03:53.610 I mean, when you see your cover, 00:03:54.091 --> 00:03:55.693 what sort of emotion does it bring about? 00:03:55.712 --> 00:03:56.493 I'll make sure people know. 00:03:56.574 --> 00:03:58.675 Up Your Optimism Game, How to Turn Stress, 00:03:58.695 --> 00:04:01.598 Depression, and Anxiety into Joy, 00:04:01.658 --> 00:04:03.061 Happiness, and Peace of Mind. 00:04:03.080 --> 00:04:03.580 That's your book. 00:04:03.882 --> 00:04:05.082 When you see the cover finally, 00:04:06.084 --> 00:04:06.784 how does it make you feel? 00:04:06.805 --> 00:04:07.685 You got a big old smile on your 00:04:07.705 --> 00:04:07.945 face. 00:04:08.006 --> 00:04:08.847 Yeah, yeah. 00:04:08.866 --> 00:04:09.888 It does make me feel good. 00:04:09.967 --> 00:04:10.848 It's been a journey. 00:04:11.308 --> 00:04:13.491 I actually it took me about four years 00:04:13.551 --> 00:04:16.415 to go from first putting sitting down, 00:04:16.475 --> 00:04:18.778 putting pen to paper or letters to 00:04:18.819 --> 00:04:21.281 keyboard and and getting it out there. 00:04:21.362 --> 00:04:22.903 And one of the things that I love 00:04:22.923 --> 00:04:23.504 about my book, 00:04:23.524 --> 00:04:23.704 like 00:04:24.891 --> 00:04:25.572 In the beginning, 00:04:25.771 --> 00:04:27.892 it sounded so differently than it does 00:04:27.973 --> 00:04:28.213 now. 00:04:28.353 --> 00:04:29.413 I feel like in the beginning, 00:04:29.492 --> 00:04:31.494 I wrote it more for my critics. 00:04:31.533 --> 00:04:32.494 And I was trying to figure out, 00:04:32.894 --> 00:04:34.935 how do I write a book that no 00:04:34.954 --> 00:04:36.274 one's going to argue with? 00:04:36.314 --> 00:04:37.795 This Stanford person says this, 00:04:37.836 --> 00:04:39.156 and this Harvard person says that. 00:04:39.696 --> 00:04:41.276 And then about the fourth draft, 00:04:41.377 --> 00:04:42.276 I found my voice. 00:04:42.637 --> 00:04:43.396 And I'm like, yeah, 00:04:43.456 --> 00:04:44.978 this is how I would say it. 00:04:45.598 --> 00:04:47.439 And it really is, to me, 00:04:47.540 --> 00:04:50.142 a beautiful combination of all my health 00:04:50.163 --> 00:04:53.406 care experience just pulled over into the 00:04:53.545 --> 00:04:56.007 emotional world to try to help people to 00:04:56.067 --> 00:04:57.769 be their best and shine emotionally. 00:04:58.004 --> 00:04:59.105 Yep. 00:04:59.125 --> 00:05:01.065 You said PT school teaches us to care 00:05:01.105 --> 00:05:02.846 for others, but not ourselves, right? 00:05:03.307 --> 00:05:05.249 So where does that gap show up in 00:05:05.348 --> 00:05:07.610 most real careers, both chronologically? 00:05:07.651 --> 00:05:09.172 Like, I'm sure in the beginning, 00:05:09.211 --> 00:05:11.012 we all have shiny object syndrome, right? 00:05:11.072 --> 00:05:12.134 You work and you go through school. 00:05:12.173 --> 00:05:12.913 So when you get there, 00:05:13.274 --> 00:05:14.055 you got a lot of energy. 00:05:14.295 --> 00:05:16.216 So when does it show up? 00:05:17.117 --> 00:05:19.579 And where or how can we spot this? 00:05:19.658 --> 00:05:20.699 If someone's listening, it goes, 00:05:20.738 --> 00:05:22.560 you know what, that might sound like me. 00:05:23.262 --> 00:05:24.283 Yeah, yeah. 00:05:24.303 --> 00:05:25.865 There are a couple of different things 00:05:25.904 --> 00:05:27.805 that I feel are common that I went 00:05:27.826 --> 00:05:29.427 through that probably other people went 00:05:29.447 --> 00:05:29.646 through. 00:05:30.007 --> 00:05:30.588 And you're right. 00:05:30.908 --> 00:05:31.387 Initially, 00:05:31.447 --> 00:05:35.009 that initial burst of joy is connected to 00:05:35.089 --> 00:05:37.012 our vision about what we see for our 00:05:37.031 --> 00:05:37.331 career. 00:05:37.391 --> 00:05:39.293 And so when you have a compelling vision, 00:05:39.312 --> 00:05:40.733 that's just the coaching principle. 00:05:41.033 --> 00:05:42.295 You're going to feel motivated and 00:05:42.475 --> 00:05:43.014 excited. 00:05:43.615 --> 00:05:45.177 But then somewhere along the path, 00:05:45.216 --> 00:05:47.577 the vision doesn't turn into the exact 00:05:47.598 --> 00:05:48.439 vision that we thought. 00:05:48.499 --> 00:05:49.019 We thought, wait, 00:05:49.038 --> 00:05:50.439 this is not what I signed up for. 00:05:51.235 --> 00:05:53.255 And so what I find is that people 00:05:53.355 --> 00:05:54.357 either get burnt out, 00:05:54.396 --> 00:05:55.317 they're living the dream, 00:05:55.358 --> 00:05:56.418 but they're just exhausted, 00:05:56.939 --> 00:05:59.000 or they get cynical and they're like, 00:05:59.560 --> 00:06:00.701 what the heck am I doing with my 00:06:00.721 --> 00:06:00.920 life? 00:06:00.940 --> 00:06:02.942 And so I feel like the exhaustion and 00:06:02.961 --> 00:06:04.903 the cynicism are two things that sometimes 00:06:04.944 --> 00:06:06.043 happen at the same time, 00:06:06.545 --> 00:06:08.206 but they can happen individually. 00:06:08.946 --> 00:06:09.485 I know for me, 00:06:09.545 --> 00:06:11.468 I feel like the burnout happened first 00:06:12.067 --> 00:06:14.009 And then the cynicism kind of came like 00:06:14.050 --> 00:06:14.810 right behind it. 00:06:15.370 --> 00:06:17.252 And I feel like that's one of the 00:06:17.894 --> 00:06:19.495 hardest things I think for people now who 00:06:19.514 --> 00:06:21.596 are navigating work is how do you 00:06:21.898 --> 00:06:23.959 contribute, give your best, 00:06:24.579 --> 00:06:26.141 but not get to that point to where 00:06:26.161 --> 00:06:27.642 you're just exhausted and cynical? 00:06:27.723 --> 00:06:29.944 Because that's not a good spot for us 00:06:29.985 --> 00:06:31.146 and it's not a good spot for the 00:06:31.166 --> 00:06:32.427 people we're trying to help beat them. 00:06:34.319 --> 00:06:36.081 This is something I never heard of or 00:06:36.201 --> 00:06:37.721 thought about in a particular way, 00:06:37.802 --> 00:06:39.242 which to me is always a compliment. 00:06:39.262 --> 00:06:40.163 Whenever someone can say, 00:06:40.242 --> 00:06:41.862 I listened to something that either you or 00:06:41.882 --> 00:06:43.064 the guest said on your podcast, 00:06:43.483 --> 00:06:44.244 and there's two compliments. 00:06:44.423 --> 00:06:45.745 One is I never thought about that before. 00:06:46.285 --> 00:06:48.045 In a world of the internet where you 00:06:48.065 --> 00:06:49.485 could look at billions of ideas, 00:06:50.007 --> 00:06:50.726 that's a compliment. 00:06:50.906 --> 00:06:53.208 Or I never thought about that topic that 00:06:53.267 --> 00:06:53.487 way, 00:06:53.507 --> 00:06:55.009 which means they had thought about it, 00:06:55.608 --> 00:06:56.709 but they never thought about it that way. 00:06:56.728 --> 00:06:57.790 You made them look at it differently. 00:06:58.069 --> 00:06:59.430 And you made me look at something 00:06:59.651 --> 00:07:00.071 differently. 00:07:00.091 --> 00:07:00.250 Yeah. 00:07:01.151 --> 00:07:02.471 I've looked at optimism, 00:07:03.312 --> 00:07:05.194 but you say optimism is a skill. 00:07:05.295 --> 00:07:06.815 I've never thought about it as a skill. 00:07:06.855 --> 00:07:08.656 I've always thought about it as sort of 00:07:08.757 --> 00:07:09.697 amorphous, an emotion, 00:07:09.959 --> 00:07:10.959 something you might have, 00:07:11.019 --> 00:07:12.480 hopefully more often than not. 00:07:13.221 --> 00:07:15.302 What does optimism as a skill actually 00:07:15.382 --> 00:07:18.004 mean for someone who feels burned out 00:07:18.305 --> 00:07:18.685 right now? 00:07:19.579 --> 00:07:20.581 Yeah, absolutely. 00:07:21.182 --> 00:07:23.843 And so I know most people define optimism 00:07:23.903 --> 00:07:26.185 as just like a positive outlook. 00:07:26.567 --> 00:07:29.048 But what I would say is that optimism 00:07:29.269 --> 00:07:32.072 is any thinking pattern that generates 00:07:32.132 --> 00:07:33.093 positive emotions. 00:07:34.084 --> 00:07:36.165 And so I'll say it this way to 00:07:36.206 --> 00:07:37.807 kind of bring the PT kind of part 00:07:37.826 --> 00:07:38.026 of it, 00:07:38.047 --> 00:07:39.567 because when most people think about 00:07:39.648 --> 00:07:41.288 mental health, actually I'll say this, 00:07:42.028 --> 00:07:43.750 it's two buckets for me. 00:07:43.930 --> 00:07:45.610 It's cognitive function, 00:07:45.771 --> 00:07:47.151 and then it's positive emotion. 00:07:47.833 --> 00:07:48.892 So if someone says, oh, 00:07:48.913 --> 00:07:50.033 I'm worried about my mental health, 00:07:50.074 --> 00:07:51.134 if we think about something like 00:07:51.314 --> 00:07:53.696 Alzheimer's, in Alzheimer's, 00:07:54.076 --> 00:07:55.377 our mental health deteriorates, 00:07:55.416 --> 00:07:58.237 but it's a cognitive function problem. 00:07:58.738 --> 00:08:00.740 And that is more associated with our brain 00:08:00.779 --> 00:08:01.060 health. 00:08:02.105 --> 00:08:04.668 And so if we think about the other 00:08:04.709 --> 00:08:07.151 challenge though, the positive emotions, 00:08:07.773 --> 00:08:08.975 sometimes a lot of us, 00:08:09.115 --> 00:08:10.817 our brain functions really well, 00:08:11.497 --> 00:08:13.461 but we use it in ways that make 00:08:13.540 --> 00:08:16.964 us angry, cynical, stress, fearful. 00:08:18.024 --> 00:08:19.826 And so what I would say is that 00:08:19.925 --> 00:08:21.607 just like we have physical muscles, 00:08:21.648 --> 00:08:22.889 we also have mental muscles. 00:08:23.488 --> 00:08:25.571 Our physical muscles generate movement and 00:08:25.610 --> 00:08:27.552 our mental muscles generate emotions. 00:08:28.274 --> 00:08:30.295 And then from a mental muscle perspective, 00:08:30.315 --> 00:08:31.697 we have two categories. 00:08:32.177 --> 00:08:34.580 Pessimism muscles generate negative 00:08:34.600 --> 00:08:36.721 emotions like anger, stress, worry, 00:08:37.461 --> 00:08:38.082 anxiety, 00:08:38.563 --> 00:08:40.445 and then optimism muscles generate 00:08:40.504 --> 00:08:42.407 positive emotions like joy, happiness, 00:08:42.447 --> 00:08:42.868 and peace. 00:08:43.749 --> 00:08:45.090 If we want to take care of our 00:08:45.129 --> 00:08:47.172 mental health and feel more joy, 00:08:47.211 --> 00:08:48.113 happiness, and peace, 00:08:48.354 --> 00:08:50.395 we have to strengthen the mental muscles 00:08:50.436 --> 00:08:51.216 that lead there. 00:08:52.018 --> 00:08:52.477 Actually, 00:08:54.320 --> 00:08:55.361 the way I wrote it in a book, 00:08:55.381 --> 00:08:57.323 there's three core optimism muscles and 00:08:57.364 --> 00:08:58.644 gratitude is one of them. 00:08:59.807 --> 00:09:02.349 If we just take this as connected to 00:09:02.428 --> 00:09:02.610 work, 00:09:03.583 --> 00:09:04.664 When we're new grads, 00:09:04.684 --> 00:09:06.044 we get into our job and we're so 00:09:06.105 --> 00:09:06.505 grateful. 00:09:06.546 --> 00:09:07.306 We got a new job. 00:09:07.346 --> 00:09:08.145 We got a salary. 00:09:08.166 --> 00:09:08.886 We're making money. 00:09:09.206 --> 00:09:09.767 We're growing. 00:09:09.787 --> 00:09:10.248 We're learning. 00:09:10.268 --> 00:09:12.349 We feel good because we're in that spirit 00:09:12.369 --> 00:09:13.028 of gratitude. 00:09:13.808 --> 00:09:15.409 And then we start taking everything for 00:09:15.450 --> 00:09:15.769 granted. 00:09:16.010 --> 00:09:17.230 Our salary is not enough. 00:09:17.871 --> 00:09:18.991 We don't like our boss. 00:09:19.192 --> 00:09:20.332 We're not happy with anything. 00:09:20.413 --> 00:09:21.653 And we're just living in that more 00:09:21.894 --> 00:09:23.735 ungrateful mindset towards work. 00:09:24.495 --> 00:09:26.558 And it's so easy to think about the 00:09:26.599 --> 00:09:27.961 things we don't like about work. 00:09:28.421 --> 00:09:30.203 And one simple way we might, 00:09:30.344 --> 00:09:32.106 if we're just thinking about optimism in 00:09:32.187 --> 00:09:35.010 connection to work-related emotions, 00:09:35.412 --> 00:09:37.514 if we start bringing a little gratitude 00:09:38.015 --> 00:09:38.817 for our work, 00:09:39.639 --> 00:09:41.461 then that's gonna change our experience of 00:09:41.522 --> 00:09:41.922 our work. 00:09:41.961 --> 00:09:43.163 And so again, 00:09:43.705 --> 00:09:45.787 how we think influences how we feel. 00:09:45.988 --> 00:09:49.272 And if we start practicing the patterns 00:09:49.292 --> 00:09:51.073 that lead to the positive emotions, 00:09:51.514 --> 00:09:52.876 then that's the way we can up our 00:09:52.956 --> 00:09:55.740 optimism game and get the benefits. 00:09:56.129 --> 00:09:57.470 I've heard about people practicing 00:09:57.490 --> 00:10:00.390 gratitude, saying things publicly, right? 00:10:00.671 --> 00:10:02.991 And I don't think anybody has a problem 00:10:03.011 --> 00:10:03.312 with that, 00:10:03.371 --> 00:10:05.631 either expressing someone who actually 00:10:05.652 --> 00:10:07.913 you're grateful for or being expressed 00:10:08.393 --> 00:10:08.874 gratefulness. 00:10:09.313 --> 00:10:10.754 If that's one of the muscles, 00:10:11.193 --> 00:10:13.054 what else would be on your home exercise 00:10:13.095 --> 00:10:15.235 program for those three muscles? 00:10:15.275 --> 00:10:16.615 What else can we do? 00:10:16.836 --> 00:10:17.356 Because again, 00:10:18.437 --> 00:10:20.038 I've looked at optimism like something I 00:10:20.097 --> 00:10:22.119 have sometimes and sometimes I don't. 00:10:22.659 --> 00:10:23.760 But you're saying it's a muscle. 00:10:23.880 --> 00:10:24.461 I like that. 00:10:24.681 --> 00:10:26.182 What else would be on your HEP? 00:10:26.221 --> 00:10:27.643 Something that someone does every day or 00:10:27.682 --> 00:10:29.063 every week or something to check off? 00:10:29.083 --> 00:10:29.663 Exactly. 00:10:29.764 --> 00:10:30.365 It's perfect. 00:10:30.445 --> 00:10:32.806 And so the way I think about working 00:10:32.905 --> 00:10:34.466 out our optimism muscles, and of course, 00:10:34.547 --> 00:10:35.947 I think we can do like a five 00:10:35.988 --> 00:10:37.149 minute optimism workout. 00:10:37.489 --> 00:10:38.090 Good. 00:10:38.710 --> 00:10:41.572 I consider breathing as the warm up. 00:10:42.844 --> 00:10:44.785 thinking as strength training, 00:10:45.485 --> 00:10:47.167 speaking as cardio, 00:10:47.528 --> 00:10:49.229 and writing as stretching. 00:10:50.070 --> 00:10:52.211 And so simple example, 00:10:52.370 --> 00:10:54.393 if we wanted to strengthen our gratitude 00:10:54.452 --> 00:10:54.832 muscles, 00:10:54.873 --> 00:10:56.715 we could start with three or four deep 00:10:56.735 --> 00:10:58.576 breaths, try to ground ourselves, 00:10:58.655 --> 00:11:00.398 get ourselves in a state of mindfulness so 00:11:00.437 --> 00:11:01.839 that our brain is ready to learn. 00:11:02.727 --> 00:11:05.870 And then we can use positive questions as 00:11:05.951 --> 00:11:06.510 our weights. 00:11:07.231 --> 00:11:09.633 Anytime we ask ourselves a positive 00:11:09.673 --> 00:11:10.033 question, 00:11:10.073 --> 00:11:11.534 we're gonna strengthen the pattern of 00:11:11.595 --> 00:11:13.275 thinking connected to that question. 00:11:13.316 --> 00:11:14.878 So if we wake up and say, 00:11:15.238 --> 00:11:16.479 what do I hate about work? 00:11:18.139 --> 00:11:19.081 What is missing? 00:11:19.140 --> 00:11:20.881 Then that's gonna strengthen that thinking 00:11:20.902 --> 00:11:21.241 pattern. 00:11:21.643 --> 00:11:22.283 If we ask, 00:11:22.383 --> 00:11:24.004 what am I grateful for at work? 00:11:24.605 --> 00:11:26.846 what's present in my life, what's working, 00:11:26.905 --> 00:11:28.225 then that's going to strengthen that. 00:11:28.505 --> 00:11:31.086 So positive questions are our weights. 00:11:31.647 --> 00:11:34.528 And it can be a thirty second to 00:11:34.607 --> 00:11:36.748 two minute just thinking about the answer 00:11:37.008 --> 00:11:38.428 as a way to strengthen that pattern. 00:11:39.528 --> 00:11:41.450 Then from a cardio perspective, 00:11:41.789 --> 00:11:43.129 we can do cardio in two ways. 00:11:43.230 --> 00:11:44.831 We can talk to other people or we 00:11:44.850 --> 00:11:45.811 can talk to ourselves. 00:11:46.572 --> 00:11:48.693 And so when we have a positive 00:11:48.734 --> 00:11:50.333 conversation about a topic, 00:11:50.354 --> 00:11:52.774 that strengthens that thinking pattern. 00:11:53.514 --> 00:11:55.535 And we all know this. 00:11:55.836 --> 00:11:57.816 What we say out loud carries a lot 00:11:57.876 --> 00:11:58.937 of weight in our brain. 00:11:59.697 --> 00:12:01.758 And so we can talk to ourselves. 00:12:02.097 --> 00:12:03.717 There are good things in my life. 00:12:03.918 --> 00:12:05.318 I'm grateful for all the good. 00:12:05.558 --> 00:12:06.458 I'm truly blessed. 00:12:06.719 --> 00:12:08.000 I'm grateful for my family. 00:12:08.039 --> 00:12:09.139 I'm grateful for my health. 00:12:09.200 --> 00:12:11.160 I'm grateful for my job or whatever it 00:12:11.201 --> 00:12:12.181 is that we say. 00:12:12.640 --> 00:12:14.662 But using our voice is simply a way 00:12:14.682 --> 00:12:15.442 to magnify. 00:12:15.961 --> 00:12:17.844 And I always think about cardio with 00:12:17.965 --> 00:12:19.846 affirmations because I feel like, 00:12:20.086 --> 00:12:20.326 you know, 00:12:20.366 --> 00:12:21.649 you can just keep walking through those 00:12:21.668 --> 00:12:22.090 phrases. 00:12:22.429 --> 00:12:23.711 There are good things in my life. 00:12:23.792 --> 00:12:24.832 I'm grateful for the good. 00:12:25.013 --> 00:12:26.193 There are good things in my life. 00:12:26.274 --> 00:12:27.275 I'm grateful for the good. 00:12:27.596 --> 00:12:29.378 And so just simply repeating and 00:12:29.418 --> 00:12:31.721 practicing is one way you can strengthen 00:12:31.740 --> 00:12:32.322 that pattern. 00:12:33.136 --> 00:12:34.236 And then lastly, 00:12:34.336 --> 00:12:35.658 if we think about stretching, 00:12:35.937 --> 00:12:37.778 we can go a little deeper and train 00:12:37.818 --> 00:12:38.318 our brain. 00:12:38.859 --> 00:12:40.919 We can have a gratitude journal where we 00:12:40.960 --> 00:12:42.620 write one to three things that we're 00:12:42.659 --> 00:12:43.419 grateful for. 00:12:43.900 --> 00:12:45.620 We could write a story about something 00:12:45.640 --> 00:12:47.422 that we feel gratitude towards. 00:12:48.001 --> 00:12:49.322 And from a learning perspective, 00:12:49.361 --> 00:12:51.123 when we're incorporating all those 00:12:51.182 --> 00:12:53.844 processes, the auditory, the kinesthetic, 00:12:54.043 --> 00:12:55.524 the cognitive, 00:12:55.923 --> 00:12:57.705 it just really deepens the pattern. 00:12:57.825 --> 00:12:59.405 And we can do it in less than 00:12:59.446 --> 00:13:00.046 five minutes. 00:13:00.706 --> 00:13:01.265 But of course, 00:13:01.385 --> 00:13:02.547 if we don't even have five minutes, 00:13:02.586 --> 00:13:04.668 we could choose any one of those elements. 00:13:05.109 --> 00:13:05.849 Strength training, 00:13:06.028 --> 00:13:07.789 think about the answer to a positive 00:13:07.830 --> 00:13:08.291 question. 00:13:08.650 --> 00:13:09.211 Speaking, 00:13:09.350 --> 00:13:11.192 say something positive out loud or to 00:13:11.251 --> 00:13:11.873 someone else. 00:13:12.232 --> 00:13:12.952 And then writing, 00:13:12.993 --> 00:13:14.835 writing down some positive thought or 00:13:14.875 --> 00:13:15.394 intention. 00:13:16.195 --> 00:13:16.875 That's a good HEP. 00:13:18.472 --> 00:13:19.953 Five minutes, that's all you need. 00:13:20.014 --> 00:13:20.974 Five minutes a daily. 00:13:20.994 --> 00:13:23.195 And this is the beautiful thing I love 00:13:23.215 --> 00:13:25.495 about mental training is I feel like we 00:13:25.514 --> 00:13:27.076 can get a big bang for our buck 00:13:27.155 --> 00:13:28.255 in a lot less time. 00:13:29.136 --> 00:13:30.716 If you wanna get in shape physically, 00:13:30.797 --> 00:13:31.017 all right, 00:13:31.037 --> 00:13:32.677 you gotta do your hundred and fifty 00:13:32.717 --> 00:13:35.979 minutes of minimum activity to meet the 00:13:36.038 --> 00:13:37.779 non-sedentary standard. 00:13:38.519 --> 00:13:40.480 In one study on gratitude, 00:13:40.801 --> 00:13:42.721 they took people who were depressed and 00:13:42.740 --> 00:13:44.062 they asked them to simply do one 00:13:44.162 --> 00:13:44.682 intervention. 00:13:44.861 --> 00:13:45.802 At the end of the day, 00:13:45.922 --> 00:13:47.283 write three daily blessings. 00:13:47.543 --> 00:13:48.583 Three things that went well. 00:13:49.323 --> 00:13:51.745 And what they found is that after six 00:13:51.785 --> 00:13:52.086 weeks, 00:13:52.265 --> 00:13:54.528 people had a significant decrease in their 00:13:54.548 --> 00:13:56.229 stress and anxiety and a significant 00:13:56.308 --> 00:13:58.130 improvement in their happiness and life 00:13:58.171 --> 00:13:58.870 satisfaction. 00:13:59.451 --> 00:14:00.832 And it didn't take a long time. 00:14:00.893 --> 00:14:02.994 It's three to five minutes to just do 00:14:03.033 --> 00:14:03.735 your journaling. 00:14:03.774 --> 00:14:06.517 And the beautiful thing about our mental 00:14:06.557 --> 00:14:08.837 habits is once we ingrain a positive 00:14:08.878 --> 00:14:10.679 mental habit, it follows us. 00:14:11.360 --> 00:14:13.481 And so we just start naturally walking 00:14:13.542 --> 00:14:14.863 outside and looking for what we're 00:14:14.883 --> 00:14:15.523 grateful for. 00:14:15.863 --> 00:14:17.664 We naturally start interacting with people 00:14:17.705 --> 00:14:18.044 differently. 00:14:18.264 --> 00:14:19.806 We naturally just show up at work 00:14:19.846 --> 00:14:20.167 differently. 00:14:20.187 --> 00:14:22.889 And so once we it's a snowball that 00:14:22.908 --> 00:14:26.250 can feed on itself and build an upward 00:14:26.291 --> 00:14:28.452 spiral of positive emotions and positive. 00:14:29.073 --> 00:14:29.793 I didn't see it, 00:14:30.014 --> 00:14:32.476 but this book screams to have a partner 00:14:32.517 --> 00:14:33.118 podcast. 00:14:33.197 --> 00:14:35.240 Like I feel like you walk five minute 00:14:35.259 --> 00:14:36.041 episodes a day, 00:14:36.581 --> 00:14:39.524 walking everybody through a different HEP 00:14:39.604 --> 00:14:40.365 each and every day. 00:14:40.825 --> 00:14:41.186 I don't know. 00:14:41.245 --> 00:14:43.128 It feels like a QR code on the 00:14:43.148 --> 00:14:44.249 back of the book that leads to your 00:14:44.288 --> 00:14:44.870 YouTube channel. 00:14:44.909 --> 00:14:46.130 Your podcast would be a layup. 00:14:46.596 --> 00:14:46.956 You know, 00:14:47.056 --> 00:14:48.437 I appreciate that thought and I've been 00:14:48.477 --> 00:14:50.119 thinking about it and like being on your 00:14:50.158 --> 00:14:52.581 podcast is inspiring for me because I know 00:14:52.620 --> 00:14:54.722 to take those skills that we might have 00:14:54.743 --> 00:14:56.044 in one setting and then to use it 00:14:56.085 --> 00:14:56.985 in somewhere else. 00:14:57.525 --> 00:14:57.785 Yeah. 00:14:57.865 --> 00:14:59.707 And so you've been an inspiration and 00:14:59.827 --> 00:15:01.490 maybe the podcast will happen one of these 00:15:01.529 --> 00:15:01.750 days. 00:15:03.711 --> 00:15:05.133 Tell us about the moment you treated one 00:15:05.173 --> 00:15:06.913 person in clinic and coached another in 00:15:06.933 --> 00:15:09.616 the gym with the same back pain, 00:15:09.636 --> 00:15:13.000 but two very different mindsets. 00:15:13.539 --> 00:15:15.822 Yeah, that's such a beautiful question. 00:15:16.201 --> 00:15:18.344 And it's actually one of the reasons why 00:15:18.684 --> 00:15:21.807 I leaned away from rehab and into wellness 00:15:22.168 --> 00:15:22.868 as a trainer. 00:15:24.249 --> 00:15:25.070 Really early on, 00:15:25.110 --> 00:15:26.831 I was working in a spine clinic in 00:15:26.851 --> 00:15:27.952 Quincy, Massachusetts, 00:15:27.972 --> 00:15:28.974 just south of Boston. 00:15:29.764 --> 00:15:32.086 And a forty year old guy came in 00:15:32.106 --> 00:15:32.767 with back pain. 00:15:32.787 --> 00:15:34.408 He was like, Charles, my back hurts. 00:15:34.928 --> 00:15:35.828 Can you rub it? 00:15:36.169 --> 00:15:37.169 Can you work on it? 00:15:37.370 --> 00:15:38.812 Oh, I just I had a long day. 00:15:39.292 --> 00:15:40.852 And I'm like, this is physical therapy. 00:15:40.893 --> 00:15:42.234 You're going to do physical stuff. 00:15:42.875 --> 00:15:43.514 You bring the physical. 00:15:43.534 --> 00:15:46.297 Not that I mind doing manual therapy, 00:15:46.317 --> 00:15:48.118 because that's one thing that I miss about 00:15:48.158 --> 00:15:49.980 being in the clinic is doing the manual 00:15:50.000 --> 00:15:50.379 therapy. 00:15:51.249 --> 00:15:52.710 And then later that week, 00:15:52.870 --> 00:15:54.412 I was in the gym with a new 00:15:54.451 --> 00:15:55.993 personal training client, 00:15:56.453 --> 00:15:57.414 a prospective client. 00:15:57.855 --> 00:15:59.056 And he came and he's like, Charles, 00:15:59.076 --> 00:16:02.158 you know, I sit all day at work. 00:16:02.418 --> 00:16:03.279 I never stretch. 00:16:03.879 --> 00:16:04.721 I know I'm overweight. 00:16:04.760 --> 00:16:05.922 I got a weak core and my back 00:16:05.961 --> 00:16:06.222 hurts. 00:16:06.543 --> 00:16:07.082 What do I do? 00:16:07.964 --> 00:16:09.205 and i was like oh shoot i'm like 00:16:09.245 --> 00:16:11.347 this is the same person but in the 00:16:11.447 --> 00:16:13.470 fitness environment they're coming in a 00:16:13.509 --> 00:16:16.211 little bit more proactively and so i was 00:16:16.251 --> 00:16:18.434 like you know as a professional i'm like 00:16:18.774 --> 00:16:19.916 i want to try the demo on that 00:16:19.956 --> 00:16:22.759 proactive side where i'm trying to 00:16:22.818 --> 00:16:24.880 encourage people to do something 00:16:24.941 --> 00:16:26.062 proactively and have hope 00:16:26.982 --> 00:16:29.404 And and what else is not everyone in 00:16:29.424 --> 00:16:32.567 the clinic comes in with that more victim 00:16:32.626 --> 00:16:33.628 defeatist mindset. 00:16:34.067 --> 00:16:36.369 But I realized that when I saw that 00:16:36.428 --> 00:16:37.629 difference in the clinic, 00:16:37.769 --> 00:16:41.072 I needed to help inspire people to take 00:16:41.113 --> 00:16:43.394 some ownership and feel some hope that 00:16:43.433 --> 00:16:45.235 they could actually make progress. 00:16:45.274 --> 00:16:47.596 And so I feel like being in both 00:16:47.616 --> 00:16:49.577 of those worlds definitely shaped my 00:16:49.638 --> 00:16:50.259 perspective. 00:16:50.918 --> 00:16:52.600 And when I became a coach, 00:16:52.679 --> 00:16:54.581 this is one of the first reason why 00:16:54.601 --> 00:16:56.822 I actually got into optimism was in its 00:16:56.863 --> 00:16:59.105 ability to support people and feeling 00:16:59.164 --> 00:17:00.826 motivated to reach their goals. 00:17:01.706 --> 00:17:03.207 So I'm sitting in the office. 00:17:03.288 --> 00:17:04.568 I'm talking to someone about their health 00:17:04.608 --> 00:17:05.348 and wellness goals. 00:17:05.849 --> 00:17:07.651 And this is so simple. 00:17:07.691 --> 00:17:08.811 Everyone already knows this. 00:17:09.730 --> 00:17:12.412 if someone has zero hope that they can 00:17:12.451 --> 00:17:14.333 be successful, they won't try. 00:17:15.594 --> 00:17:17.234 And so for me, I'm like, okay, 00:17:17.315 --> 00:17:19.576 how can I support someone in developing a 00:17:19.656 --> 00:17:23.618 mindset that's conducive to motivation and 00:17:23.679 --> 00:17:24.740 going after their goals? 00:17:25.000 --> 00:17:25.480 And of course, 00:17:25.641 --> 00:17:27.082 optimism and hope is a key. 00:17:28.530 --> 00:17:30.292 There's a chapter in my book called The 00:17:30.512 --> 00:17:32.536 Anatomy of Motivation, chapter three. 00:17:33.376 --> 00:17:34.038 And of course, 00:17:34.077 --> 00:17:36.299 this was inspired by my coach training. 00:17:36.941 --> 00:17:40.726 But from a behavior perspective, 00:17:40.826 --> 00:17:42.728 we're motivated by one of two forces, 00:17:43.269 --> 00:17:44.651 approach and avoid. 00:17:45.803 --> 00:17:48.707 And negativity is the underlying mindset 00:17:48.767 --> 00:17:49.528 of avoidance. 00:17:50.169 --> 00:17:55.335 And if we are focusing on the challenges, 00:17:55.415 --> 00:17:58.459 the problems that come with changing our 00:17:58.480 --> 00:17:58.960 behavior, 00:17:59.320 --> 00:18:00.903 we're gonna avoid changing the behavior. 00:18:01.673 --> 00:18:02.993 So someone might think, oh yeah, 00:18:03.013 --> 00:18:04.194 I really wanna go to the gym, 00:18:04.595 --> 00:18:05.996 but the gym's gonna cost money, 00:18:06.396 --> 00:18:07.557 and it's gonna take time, 00:18:07.958 --> 00:18:09.118 and I'm gonna be sore, 00:18:09.538 --> 00:18:10.680 and I'm gonna have to miss out on 00:18:10.720 --> 00:18:10.920 this. 00:18:11.039 --> 00:18:12.121 Whenever they're thinking about the 00:18:12.280 --> 00:18:14.603 negative aspects of making the change, 00:18:14.643 --> 00:18:15.903 they're gonna avoid the change. 00:18:16.363 --> 00:18:16.603 Sure. 00:18:17.423 --> 00:18:18.403 But on the flip side, 00:18:18.624 --> 00:18:20.963 if we can tap into the positive aspects 00:18:21.003 --> 00:18:21.824 of making the change, 00:18:22.304 --> 00:18:23.384 my knees might feel better. 00:18:23.845 --> 00:18:24.785 I might lose some weight. 00:18:25.105 --> 00:18:26.265 My blood pressure might come down. 00:18:26.525 --> 00:18:27.265 I have more energy. 00:18:27.325 --> 00:18:27.965 I'll sleep better. 00:18:27.986 --> 00:18:29.145 I'll be able to run around with my 00:18:29.205 --> 00:18:29.526 kids. 00:18:29.965 --> 00:18:32.205 Then when they're focusing on the positive 00:18:32.286 --> 00:18:32.567 aspects, 00:18:32.586 --> 00:18:33.727 they're going to be more likely to 00:18:34.307 --> 00:18:35.287 approach the change. 00:18:36.007 --> 00:18:38.147 And so that was one place where optimism 00:18:38.307 --> 00:18:40.268 was important for me to help people get 00:18:40.307 --> 00:18:41.489 healthy. 00:18:41.949 --> 00:18:43.729 If I take it a step further and 00:18:44.472 --> 00:18:46.493 how we think about ourselves influences 00:18:46.534 --> 00:18:47.233 our motivation. 00:18:48.054 --> 00:18:50.515 And when people focus on the negative 00:18:50.674 --> 00:18:53.075 aspects of themselves, their weaknesses, 00:18:53.395 --> 00:18:56.016 their past mistakes, their feelings, 00:18:56.576 --> 00:18:58.136 they're going to feel less confident and 00:18:58.156 --> 00:18:59.356 less up for the task. 00:18:59.936 --> 00:19:00.076 Oh, 00:19:00.156 --> 00:19:01.198 I tried to go to the gym in 00:19:01.218 --> 00:19:02.958 the past and I never stick to it. 00:19:03.298 --> 00:19:04.159 And last time I did, 00:19:04.199 --> 00:19:05.439 I messed up my shoulder and 00:19:06.416 --> 00:19:08.881 versus if they think about the positive 00:19:08.961 --> 00:19:11.163 aspects of themselves, their strengths, 00:19:11.183 --> 00:19:12.925 their abilities, their past wins, 00:19:12.945 --> 00:19:13.887 their past successes, 00:19:14.228 --> 00:19:16.030 they're gonna feel more confident and more 00:19:16.090 --> 00:19:17.372 ready to go for it again. 00:19:18.093 --> 00:19:19.055 And so again, 00:19:19.095 --> 00:19:21.198 it's a simple way that optimism shows up 00:19:21.337 --> 00:19:23.280 in success, in growth, 00:19:24.157 --> 00:19:26.499 We need to think about our hopes, 00:19:26.538 --> 00:19:29.080 our dreams, our vision, what we can gain. 00:19:29.601 --> 00:19:31.462 And we need to think about our resources, 00:19:31.563 --> 00:19:32.843 our abilities, our strengths. 00:19:33.163 --> 00:19:34.003 And so as a coach, 00:19:34.243 --> 00:19:35.765 that was really one of the things I 00:19:35.884 --> 00:19:36.905 loved about optimism. 00:19:37.266 --> 00:19:39.488 How can I support people in getting ready 00:19:39.528 --> 00:19:41.068 to charge up that mountain and live their 00:19:41.088 --> 00:19:41.608 best life? 00:19:42.638 --> 00:19:44.721 It sounds like when you say you're talking 00:19:44.740 --> 00:19:46.981 to the same person in two different 00:19:47.041 --> 00:19:47.541 settings, 00:19:48.143 --> 00:19:51.785 how they see the goal and the process 00:19:51.805 --> 00:19:52.905 and how you see the goal and the 00:19:52.945 --> 00:19:55.887 process, I mean, it matters, right? 00:19:55.948 --> 00:19:57.348 What are my expectations here? 00:19:57.868 --> 00:19:59.569 Let's go back to physical therapists. 00:20:00.351 --> 00:20:01.090 We're smart people, 00:20:01.211 --> 00:20:03.593 but what do most PTs get wrong about 00:20:03.692 --> 00:20:04.973 stress management? 00:20:05.413 --> 00:20:06.114 Where do we go right? 00:20:06.134 --> 00:20:08.695 We're smart if we read something and we 00:20:08.796 --> 00:20:09.676 love research, 00:20:10.196 --> 00:20:11.518 but what do we typically get wrong about 00:20:11.557 --> 00:20:11.617 it? 00:20:12.204 --> 00:20:13.885 Yeah. 00:20:13.986 --> 00:20:15.307 One of the things that pops into my 00:20:15.346 --> 00:20:17.848 mind is, and this was like for me, 00:20:18.709 --> 00:20:19.789 when I think about stress, 00:20:19.970 --> 00:20:22.791 I think about both body and mind. 00:20:23.751 --> 00:20:26.874 And because we're such educated body 00:20:27.153 --> 00:20:27.775 professionals, 00:20:27.815 --> 00:20:29.355 we tend to lean on body care. 00:20:29.435 --> 00:20:31.116 So someone was sitting in front of me 00:20:31.196 --> 00:20:32.538 and I would think, OK, you're stressed. 00:20:33.355 --> 00:20:34.217 How's your exercise? 00:20:34.257 --> 00:20:34.876 How's your sleep? 00:20:35.136 --> 00:20:35.897 Are you meditating? 00:20:36.238 --> 00:20:38.118 Get an Epsom salt bath, 00:20:38.138 --> 00:20:38.999 get some magnesium, 00:20:39.859 --> 00:20:41.480 do all these things for your body. 00:20:42.060 --> 00:20:44.083 And what I'll say is that body care 00:20:44.123 --> 00:20:47.044 strategies are great for stress when the 00:20:47.064 --> 00:20:48.605 stress is being driven by our body. 00:20:49.445 --> 00:20:51.547 But what I notice is working with clients 00:20:51.586 --> 00:20:53.647 is someone would take care of their body 00:20:53.709 --> 00:20:55.869 on Saturday, go for a run, 00:20:56.150 --> 00:20:56.971 eat a good meal, 00:20:57.050 --> 00:20:58.131 get a good night's sleep. 00:20:58.652 --> 00:20:59.751 And then on Sunday night, 00:20:59.912 --> 00:21:01.512 they still feel anxious and stressed 00:21:01.532 --> 00:21:02.233 thinking about work. 00:21:02.877 --> 00:21:03.858 And I'd be like, oh, shoot. 00:21:04.479 --> 00:21:07.260 And so if the stress is being driven 00:21:07.320 --> 00:21:08.340 by the mind, 00:21:08.862 --> 00:21:11.542 then we need some type of mental strategy 00:21:11.643 --> 00:21:12.804 or mind care strategies, 00:21:13.104 --> 00:21:14.265 as I refer to it, 00:21:14.345 --> 00:21:15.865 in order to overcome the stress. 00:21:17.166 --> 00:21:19.087 One simple mind care, 00:21:19.268 --> 00:21:21.548 which I think for people is worst case 00:21:21.568 --> 00:21:22.049 scenario. 00:21:22.769 --> 00:21:23.349 Many people, 00:21:23.390 --> 00:21:25.291 when something happens mentally, 00:21:25.311 --> 00:21:27.073 they go to worst case scenario and it 00:21:27.173 --> 00:21:29.173 adds stress and anxiety overwhelm. 00:21:30.362 --> 00:21:32.103 And so I could go for a run, 00:21:32.163 --> 00:21:33.242 but if I come back and I go 00:21:33.282 --> 00:21:34.202 to worst case scenario, 00:21:34.242 --> 00:21:35.344 I'm still going to feel stressed. 00:21:36.223 --> 00:21:36.923 I can meditate, 00:21:36.943 --> 00:21:38.325 but if I go to worst case scenario, 00:21:38.525 --> 00:21:39.865 I'm still going to feel anxious. 00:21:40.505 --> 00:21:43.905 And so one simple mind technique or mind 00:21:44.146 --> 00:21:46.886 exercise is called decatastrophizing. 00:21:47.627 --> 00:21:50.269 And it simply involves thinking about the 00:21:50.308 --> 00:21:53.009 best case scenario and then thinking about 00:21:53.088 --> 00:21:54.289 the likely scenarios. 00:21:55.285 --> 00:21:57.548 And even if thinking about the best case 00:21:57.567 --> 00:21:59.830 scenario doesn't eliminate the possibility 00:21:59.971 --> 00:22:00.833 of the worst case, 00:22:01.212 --> 00:22:03.957 it just makes the overall picture more 00:22:04.037 --> 00:22:04.718 positive. 00:22:05.278 --> 00:22:07.961 And so it tends to serve to decrease 00:22:08.123 --> 00:22:08.884 our anxiety. 00:22:09.829 --> 00:22:11.990 And if we're thinking about how we're 00:22:12.010 --> 00:22:14.372 going to navigate the stressful situation, 00:22:14.832 --> 00:22:16.972 when we do it from a more grounded 00:22:17.053 --> 00:22:17.952 perspective, 00:22:18.613 --> 00:22:20.594 our cognitive function and our judgment is 00:22:20.614 --> 00:22:21.294 going to be better. 00:22:21.714 --> 00:22:23.315 And so if we're in that worst case 00:22:23.335 --> 00:22:24.915 scenario, sure we can do deep breathing, 00:22:25.276 --> 00:22:27.817 but we also need to mentally think best 00:22:27.836 --> 00:22:29.116 case scenario, likely scenario, 00:22:29.196 --> 00:22:30.157 and then from that place. 00:22:30.637 --> 00:22:32.420 our judgment is usually heightened. 00:22:32.440 --> 00:22:35.423 So I would say that not just PTs, 00:22:35.443 --> 00:22:37.185 but a lot of people, but especially PTs, 00:22:37.205 --> 00:22:38.448 because we're so good at the body. 00:22:38.548 --> 00:22:39.910 Like that's just, that's our world. 00:22:39.950 --> 00:22:40.830 Right. 00:22:40.871 --> 00:22:41.090 When you, 00:22:41.151 --> 00:22:42.031 when all you have is a hammer, 00:22:42.071 --> 00:22:42.913 the world is full of nails. 00:22:42.952 --> 00:22:43.134 Right. 00:22:43.153 --> 00:22:44.115 So we go body first. 00:22:44.154 --> 00:22:44.596 Yeah. 00:22:44.756 --> 00:22:45.375 It's in the name. 00:22:46.218 --> 00:22:46.798 Absolutely. 00:22:47.058 --> 00:22:47.618 Absolutely. 00:22:48.413 --> 00:22:51.534 Let's go tactical because if someone is 00:22:51.574 --> 00:22:52.733 doing this on their own, that's great. 00:22:53.834 --> 00:22:56.414 But if where you work helps to facilitate 00:22:56.454 --> 00:22:58.255 this, how great would that be? 00:22:58.654 --> 00:23:00.035 So if you owned a clinic or you 00:23:00.055 --> 00:23:01.615 were brought in to help run a clinic, 00:23:01.935 --> 00:23:03.715 what would you do to improve staff 00:23:04.056 --> 00:23:06.395 emotional health without just throwing 00:23:06.435 --> 00:23:07.217 money at the problem? 00:23:07.237 --> 00:23:08.957 Because throwing money at the problem most 00:23:08.997 --> 00:23:10.457 of the time doesn't work and you're not 00:23:10.477 --> 00:23:11.297 going to get the money anyway. 00:23:11.856 --> 00:23:12.817 So if you owned a clinic today, 00:23:12.837 --> 00:23:13.938 what would you do to improve staff 00:23:13.978 --> 00:23:14.557 emotional health? 00:23:15.478 --> 00:23:16.157 Yeah, yeah. 00:23:16.857 --> 00:23:19.078 I think that clinicians and clinic owners 00:23:19.098 --> 00:23:20.298 have lots of options. 00:23:21.118 --> 00:23:23.099 And I think that from a coaching 00:23:23.140 --> 00:23:24.200 perspective, I'll say this, 00:23:24.619 --> 00:23:27.020 collaboration is always, I think, 00:23:27.221 --> 00:23:29.662 a little bit more beneficial than pure 00:23:29.682 --> 00:23:30.182 directive. 00:23:30.682 --> 00:23:31.821 And so if there is a way to 00:23:31.862 --> 00:23:33.382 collaborate with the people that you're 00:23:33.422 --> 00:23:34.742 trying to uplift and support, 00:23:35.022 --> 00:23:36.303 then that can go a long way. 00:23:36.982 --> 00:23:39.523 And so I think that 00:23:41.075 --> 00:23:41.535 Actually, 00:23:41.634 --> 00:23:42.415 I'll say it this way when I think 00:23:42.435 --> 00:23:42.936 about stress. 00:23:43.836 --> 00:23:44.678 And you know it because you got a 00:23:44.698 --> 00:23:45.419 copy of my book. 00:23:46.680 --> 00:23:48.080 The anatomy of stress. 00:23:49.000 --> 00:23:51.423 Stress is going to be driven by four 00:23:51.462 --> 00:23:54.286 things, our situation, our behavior, 00:23:54.465 --> 00:23:55.767 our body, and our mind. 00:23:56.657 --> 00:23:59.459 And so if we can change the situation 00:23:59.519 --> 00:24:00.400 through behavior, 00:24:00.640 --> 00:24:01.980 that's a great place to start. 00:24:02.619 --> 00:24:05.321 And so there may be a clinic practice 00:24:06.001 --> 00:24:07.182 will look and say, OK, 00:24:07.521 --> 00:24:09.363 what can we change structurally? 00:24:09.403 --> 00:24:11.824 What can we do something from a behavioral 00:24:11.864 --> 00:24:14.144 perspective that just naturally leads to 00:24:14.204 --> 00:24:16.766 more enjoyment? 00:24:17.546 --> 00:24:19.346 I've had a bunch of friends here in 00:24:19.386 --> 00:24:22.347 Massachusetts who have gone to a more one 00:24:24.828 --> 00:24:26.690 PT one client model. 00:24:27.369 --> 00:24:29.390 And I know that a lot of PTs 00:24:29.410 --> 00:24:31.010 tend to like that model more. 00:24:31.070 --> 00:24:32.830 So I have a buddy who has a 00:24:32.891 --> 00:24:34.750 big practice and like they started to 00:24:34.851 --> 00:24:37.071 expand like the amount of time that a 00:24:37.092 --> 00:24:38.152 PT could have with a patient. 00:24:38.571 --> 00:24:39.251 And so again, 00:24:39.271 --> 00:24:42.353 like in every practice on this knows their 00:24:42.393 --> 00:24:43.212 business better than me. 00:24:43.252 --> 00:24:45.074 But what I'll simply say is that there 00:24:45.114 --> 00:24:48.074 can be potentially things that we do to 00:24:48.114 --> 00:24:49.994 just make the overall environment just a 00:24:50.035 --> 00:24:50.914 little more supportive. 00:24:52.346 --> 00:24:53.047 Beyond that, 00:24:53.126 --> 00:24:54.768 we can think about how do we support 00:24:54.807 --> 00:24:57.409 people physically. 00:24:58.750 --> 00:25:00.151 And I'll also say this, 00:25:00.871 --> 00:25:03.133 I feel like culture is one of the 00:25:03.173 --> 00:25:04.792 words that gets thrown around a lot. 00:25:04.814 --> 00:25:05.094 It does. 00:25:06.121 --> 00:25:09.442 And I do feel that optimism is a 00:25:09.561 --> 00:25:12.502 part of the culture that can just really 00:25:13.083 --> 00:25:15.324 revolutionize how we interact. 00:25:16.284 --> 00:25:17.163 Simple example, 00:25:17.943 --> 00:25:20.724 I refer to connection as a mental skill. 00:25:21.464 --> 00:25:23.066 And we know that when people feel 00:25:23.226 --> 00:25:25.326 connection in an environment that they 00:25:25.365 --> 00:25:27.567 thrive and they feel less burnt out, 00:25:27.626 --> 00:25:28.126 less stressed. 00:25:28.886 --> 00:25:33.048 And so a couple of thoughts about 00:25:33.108 --> 00:25:33.949 connection muscles. 00:25:34.977 --> 00:25:37.799 When we relate to people in a negative 00:25:37.839 --> 00:25:40.162 way, it weakens connection. 00:25:41.403 --> 00:25:43.845 When we relate to people in a positive 00:25:43.865 --> 00:25:45.547 way, it strengthens connection. 00:25:46.473 --> 00:25:48.954 And so, simple thing, 00:25:49.434 --> 00:25:50.795 gratitude and appreciation. 00:25:50.894 --> 00:25:52.395 I know those are two different things, 00:25:52.415 --> 00:25:53.256 so gratitude. 00:25:53.756 --> 00:25:56.116 If we are creating a culture where we're 00:25:56.217 --> 00:25:58.678 expressing gratitude and appreciation for 00:25:58.718 --> 00:25:59.657 each other, then that goes a long way. 00:25:59.678 --> 00:26:00.438 I'm thinking about something, you know, 00:26:00.458 --> 00:26:01.397 I'm in Boston and there was this study 00:26:01.417 --> 00:26:01.577 on teams. 00:26:01.597 --> 00:26:02.278 And it was, they actually used the, 00:26:02.298 --> 00:26:02.759 I think it was the, the, 00:26:02.778 --> 00:26:03.239 I think it was the, 00:26:03.259 --> 00:26:03.638 I think it was the, 00:26:03.659 --> 00:26:04.138 I think it was the, 00:26:04.159 --> 00:26:04.699 I think it was the, 00:26:04.719 --> 00:26:05.118 I think it was the, 00:26:05.138 --> 00:26:05.679 I think it was the, 00:26:05.779 --> 00:26:06.440 I think it was the, 00:26:06.539 --> 00:26:07.299 I think it was the, 00:26:07.319 --> 00:26:07.680 I think it was the, 00:26:07.700 --> 00:26:08.180 I think it was the, 00:26:08.200 --> 00:26:08.559 I think it was the, 00:26:08.579 --> 00:26:08.960 I think it was the, 00:26:08.980 --> 00:26:09.340 I think it was the, 00:26:09.361 --> 00:26:09.760 I think it was the, 00:26:09.780 --> 00:26:10.181 I think it was the, 00:26:10.201 --> 00:26:10.641 I think it was the, 00:26:10.661 --> 00:26:11.020 I think it was the, 00:26:11.040 --> 00:26:11.580 I think it was the, 00:26:11.601 --> 00:26:12.060 I think it was the, 00:26:12.080 --> 00:26:12.721 I think it was the, 00:26:12.741 --> 00:26:13.261 I think it was the, 00:26:13.281 --> 00:26:13.642 I think it was the, 00:26:13.682 --> 00:26:14.241 I think it was the, 00:26:14.261 --> 00:26:14.461 I think it 00:26:14.978 --> 00:26:17.420 And they wanted to see how many times 00:26:17.460 --> 00:26:19.102 did the players touch each other? 00:26:19.281 --> 00:26:19.742 Oh, I saw this. 00:26:19.762 --> 00:26:20.363 This is interesting. 00:26:20.423 --> 00:26:20.864 Yeah. 00:26:20.963 --> 00:26:23.066 You know, high five, pats on the butt. 00:26:24.307 --> 00:26:26.148 And what they found is that the Boston 00:26:26.209 --> 00:26:27.289 Celtics in that year, 00:26:27.710 --> 00:26:29.832 they had the highest touch percentage of 00:26:29.932 --> 00:26:30.333 any team. 00:26:30.353 --> 00:26:31.993 They just were congratulating people and 00:26:32.034 --> 00:26:34.236 living in this spirit of service and 00:26:34.276 --> 00:26:34.616 support. 00:26:34.957 --> 00:26:36.377 And they went on to win a championship 00:26:36.417 --> 00:26:36.778 that year. 00:26:37.647 --> 00:26:39.569 and so what i'd say is that when 00:26:39.589 --> 00:26:43.733 we're in a company if we can start 00:26:43.795 --> 00:26:45.977 and i feel like the leaders can can 00:26:46.017 --> 00:26:48.159 be the ones if the leaders are leading 00:26:48.199 --> 00:26:51.623 with gratitude and appreciation more so 00:26:51.702 --> 00:26:56.288 than criticism and blaming and i know it's 00:26:56.327 --> 00:26:58.048 hard because like sometimes as a leader 00:26:58.069 --> 00:26:59.570 you're like i want people to do the 00:26:59.611 --> 00:26:59.971 job 00:27:00.882 --> 00:27:03.143 And so what I'd say is criticism, 00:27:03.163 --> 00:27:05.144 I would consider a pessimism muscle. 00:27:05.443 --> 00:27:06.204 What are your flaws? 00:27:06.285 --> 00:27:07.005 What are your mistakes? 00:27:07.125 --> 00:27:07.885 What are your weaknesses? 00:27:07.965 --> 00:27:08.786 What are you doing wrong? 00:27:08.905 --> 00:27:10.047 What do I not like? 00:27:10.826 --> 00:27:12.587 And the optimism muscle would be 00:27:12.708 --> 00:27:13.468 appreciation. 00:27:14.028 --> 00:27:14.808 What are your strengths? 00:27:14.888 --> 00:27:15.568 What are you good at? 00:27:15.609 --> 00:27:16.509 What are you doing well? 00:27:16.630 --> 00:27:18.151 What do I like about what you're doing? 00:27:18.651 --> 00:27:20.991 And so simply if we start shifting and 00:27:21.031 --> 00:27:22.732 start being more appreciative, 00:27:23.173 --> 00:27:24.894 then that can just go a long way 00:27:25.013 --> 00:27:28.115 to make people feel empowered. 00:27:28.855 --> 00:27:31.459 And when we're connected to something 00:27:31.479 --> 00:27:32.318 that's meaningful, 00:27:33.299 --> 00:27:35.301 the hard work actually uplifts us. 00:27:36.383 --> 00:27:37.864 When we feel like we're doing something 00:27:37.884 --> 00:27:39.704 that's meaningless and we're not getting 00:27:39.766 --> 00:27:42.288 any appreciation, that beats us down. 00:27:43.087 --> 00:27:44.368 And so again, 00:27:44.449 --> 00:27:45.569 I know we could probably talk about it 00:27:45.630 --> 00:27:46.050 for a lot, 00:27:46.090 --> 00:27:48.192 but what I'd say is that a culture 00:27:48.272 --> 00:27:50.934 that is more optimistic and appreciative 00:27:51.295 --> 00:27:53.277 will always be the culture that is more 00:27:53.336 --> 00:27:55.479 cynical and negative and critical. 00:27:56.144 --> 00:27:56.423 Yeah. 00:27:57.204 --> 00:27:58.746 You ready for a quick rapid fire game? 00:27:58.766 --> 00:27:59.645 I didn't prepare you for this, 00:27:59.705 --> 00:28:00.707 but we're in a rapid fire. 00:28:01.186 --> 00:28:01.426 Sure. 00:28:02.147 --> 00:28:04.970 Best sixty second stress reset. 00:28:05.009 --> 00:28:05.910 What would you suggest? 00:28:08.092 --> 00:28:10.452 Yeah. 00:28:10.492 --> 00:28:10.952 For me, 00:28:11.053 --> 00:28:13.555 I'm thinking going outside and sitting 00:28:13.674 --> 00:28:15.195 outside for sixty minutes and just 00:28:15.215 --> 00:28:15.576 breathing. 00:28:15.916 --> 00:28:16.436 Touch grass. 00:28:16.957 --> 00:28:17.396 Yeah. 00:28:17.837 --> 00:28:18.678 No technology. 00:28:18.718 --> 00:28:19.719 Just in nature. 00:28:19.818 --> 00:28:20.839 Breathe for thirty seconds, 00:28:20.980 --> 00:28:22.760 sixty seconds and go back inside. 00:28:23.393 --> 00:28:24.294 Besides yours, 00:28:24.714 --> 00:28:27.678 a book every rehab professional should 00:28:27.718 --> 00:28:27.958 read. 00:28:27.978 --> 00:28:28.999 What do you like? 00:28:31.461 --> 00:28:31.821 Actually, 00:28:32.002 --> 00:28:33.724 one of the books that really informed my 00:28:33.765 --> 00:28:34.005 book, 00:28:34.065 --> 00:28:35.707 and I write about it in chapter four, 00:28:35.846 --> 00:28:38.028 is The Upside of Stress by Kelly 00:28:38.068 --> 00:28:38.670 McGonigal. 00:28:39.550 --> 00:28:42.054 It was a beautiful book that completely 00:28:42.153 --> 00:28:43.935 changed my perspective on stress. 00:28:47.189 --> 00:28:47.808 Actually, 00:28:47.828 --> 00:28:49.609 there was a study in nineteen ninety eight 00:28:49.970 --> 00:28:51.550 where they interviewed thirty thousand 00:28:51.590 --> 00:28:52.991 people and they asked them, 00:28:53.491 --> 00:28:57.093 do you have a positive view of stress 00:28:57.314 --> 00:28:58.493 or action? 00:28:58.513 --> 00:28:59.233 What they asked them was, 00:28:59.914 --> 00:29:01.654 do you think stress is harmful for your 00:29:01.714 --> 00:29:01.996 health? 00:29:02.715 --> 00:29:03.256 Yes or no. 00:29:04.297 --> 00:29:05.436 Actually, I'm messing up the study, 00:29:05.477 --> 00:29:06.436 and that's funny because it's what I've 00:29:06.457 --> 00:29:06.817 talked about. 00:29:08.857 --> 00:29:10.538 They actually asked them if they had a 00:29:11.019 --> 00:29:11.299 lot, 00:29:11.420 --> 00:29:13.019 if they experienced a lot of stress in 00:29:13.039 --> 00:29:13.840 the previous year. 00:29:15.086 --> 00:29:16.626 And then the second question was, 00:29:16.686 --> 00:29:18.628 do they think stress is harmful for their 00:29:18.669 --> 00:29:20.150 health? 00:29:20.250 --> 00:29:21.892 And what they found years later when they 00:29:21.912 --> 00:29:23.993 looked at the death records is that people 00:29:24.034 --> 00:29:26.675 who had a lot of stress and thought 00:29:26.715 --> 00:29:29.419 it was harmful were forty three percent 00:29:29.439 --> 00:29:31.721 more likely to have died. 00:29:31.760 --> 00:29:31.840 Wow. 00:29:31.941 --> 00:29:33.701 But the weird thing is the group with 00:29:33.721 --> 00:29:36.464 the lowest mortality were people who had a 00:29:36.505 --> 00:29:38.767 lot of stress but didn't think it was 00:29:38.807 --> 00:29:39.748 harmful for their health. 00:29:40.737 --> 00:29:42.598 And it led the researchers to conclude 00:29:42.618 --> 00:29:45.520 that the perception that stress is harmful 00:29:45.862 --> 00:29:48.144 is likely causing excess deaths. 00:29:49.244 --> 00:29:52.667 And so we know this from a, 00:29:53.848 --> 00:29:55.590 if we think about placebo effect, 00:29:56.250 --> 00:29:59.114 most clinicians are aware of the placebo 00:29:59.134 --> 00:29:59.513 effect. 00:30:00.134 --> 00:30:02.356 But what we don't often think about is 00:30:02.457 --> 00:30:04.078 the nocebo effect. 00:30:04.815 --> 00:30:07.157 which is our thoughts can actually cause 00:30:07.198 --> 00:30:07.557 harm. 00:30:07.657 --> 00:30:10.540 And so how we think influences how our 00:30:10.580 --> 00:30:12.282 body physically responds. 00:30:12.903 --> 00:30:15.665 And so the way she collected the 00:30:15.726 --> 00:30:17.848 researches on expectation theory and 00:30:17.909 --> 00:30:18.690 nocebo effect, 00:30:18.730 --> 00:30:20.632 and it was just such a beautiful way 00:30:20.672 --> 00:30:22.913 to just change how I talked about stress 00:30:22.933 --> 00:30:24.615 because I used to tell people, 00:30:24.855 --> 00:30:26.538 stress is gonna kill you, avoid it, 00:30:26.577 --> 00:30:27.258 it's toxic. 00:30:27.939 --> 00:30:30.301 And by me making stress out to be 00:30:30.422 --> 00:30:31.323 such a villain, 00:30:31.982 --> 00:30:33.244 especially because it's something that 00:30:33.285 --> 00:30:34.445 people cannot escape, 00:30:35.105 --> 00:30:37.588 I was actually adding to the anxiety and 00:30:37.648 --> 00:30:39.611 probably the negative effects of stress. 00:30:39.971 --> 00:30:42.212 And so that book really did change how 00:30:42.273 --> 00:30:44.695 I thought about stress and played a large 00:30:44.715 --> 00:30:46.758 role in how I talk about it in 00:30:46.817 --> 00:30:47.178 my book. 00:30:47.198 --> 00:30:47.479 So yeah, 00:30:47.679 --> 00:30:49.740 The Upside of Stress by Kelly McGonigal. 00:30:49.820 --> 00:30:50.582 It's a beautiful book. 00:30:50.842 --> 00:30:51.102 Good one. 00:30:51.903 --> 00:30:54.164 Most underrated daily habit. 00:30:54.444 --> 00:30:56.007 What's underrated that you'd say, hey, 00:30:56.027 --> 00:30:57.367 listen, if you add this, 00:30:57.808 --> 00:31:00.790 best juice versus squeeze ratio? 00:31:00.851 --> 00:31:02.833 Yeah. 00:31:02.873 --> 00:31:04.214 The first one I'll say is optimism, 00:31:04.275 --> 00:31:06.096 but I know that's just like a layup. 00:31:06.817 --> 00:31:08.858 But if I have to choose another one 00:31:08.959 --> 00:31:10.099 besides optimism, 00:31:11.181 --> 00:31:12.663 I feel like optimism can go in so 00:31:12.682 --> 00:31:13.542 many different ways. 00:31:15.746 --> 00:31:17.166 Actually, I'll stay with optimism. 00:31:17.346 --> 00:31:18.948 And what I'll say is that I think 00:31:19.828 --> 00:31:24.592 if we appreciate ourselves and practice 00:31:24.632 --> 00:31:25.531 self-appreciation, 00:31:25.652 --> 00:31:28.034 it's something that can just change our 00:31:28.114 --> 00:31:28.794 experience. 00:31:29.515 --> 00:31:31.296 Most of us are our own worst critics. 00:31:31.576 --> 00:31:33.237 And we go through life beating ourselves 00:31:33.356 --> 00:31:33.518 up. 00:31:33.718 --> 00:31:35.159 And it makes us feel inadequate, 00:31:35.199 --> 00:31:37.099 depressed, frustrated, less than. 00:31:37.779 --> 00:31:39.621 And if we just spend a little bit 00:31:39.641 --> 00:31:42.903 of time appreciating our goodness, man, 00:31:42.963 --> 00:31:44.084 we're just going to shine so much 00:31:44.163 --> 00:31:44.785 brighter. 00:31:45.305 --> 00:31:45.565 So, yeah, 00:31:45.625 --> 00:31:47.646 self-appreciation is something that I'll 00:31:47.666 --> 00:31:49.829 say that it's it goes under the radar, 00:31:49.869 --> 00:31:51.770 but it just shows up in everything that 00:31:51.790 --> 00:31:52.132 we do. 00:31:52.152 --> 00:31:53.252 All right. 00:31:53.272 --> 00:31:54.374 We have a tradition on the show. 00:31:54.534 --> 00:31:56.855 It is called the parting shot. 00:31:57.737 --> 00:31:59.798 This is the parting shot. 00:32:00.319 --> 00:32:01.721 One last mic drop moment. 00:32:02.382 --> 00:32:03.201 No pressure. 00:32:03.623 --> 00:32:05.724 Just your legacy on the line. 00:32:07.201 --> 00:32:08.843 I want to thank US Physical Therapy for 00:32:08.903 --> 00:32:10.503 supporting the show and keeping this thing 00:32:10.564 --> 00:32:11.023 on the air. 00:32:11.064 --> 00:32:12.545 They're a national network of clinics 00:32:12.585 --> 00:32:14.905 focused on developing clinicians through 00:32:14.945 --> 00:32:16.527 mentorship, leadership tracks, 00:32:16.606 --> 00:32:17.968 and long-term career growth. 00:32:18.008 --> 00:32:20.328 Learn more at USPH.com, 00:32:20.730 --> 00:32:22.810 plus our friends at Empower EMR. 00:32:22.851 --> 00:32:24.332 If your clinic is stuck in an EMR 00:32:24.352 --> 00:32:25.291 that slows you down, 00:32:25.873 --> 00:32:27.012 it's not very optimistic. 00:32:27.353 --> 00:32:29.255 Empower gives you faster workflows, 00:32:29.295 --> 00:32:30.355 cleaner documentation, 00:32:30.375 --> 00:32:32.355 and support PTs actually appreciate. 00:32:32.856 --> 00:32:34.718 Upgrade your clinic's brain at 00:32:34.758 --> 00:32:36.278 EmpowerEMR.com. 00:32:36.298 --> 00:32:36.778 So, Charles. 00:32:37.318 --> 00:32:37.939 Parting shot. 00:32:38.519 --> 00:32:40.559 You can give us your own mic drop 00:32:40.599 --> 00:32:42.260 moment, quote, idea, anything, 00:32:42.421 --> 00:32:43.500 or I can hit you with a parting 00:32:43.540 --> 00:32:44.281 shot question. 00:32:44.301 --> 00:32:48.323 It's completely your call. 00:32:48.403 --> 00:32:49.564 Yeah, if you've got a question for me, 00:32:49.584 --> 00:32:51.304 yeah, go for it. 00:32:51.344 --> 00:32:53.484 So if every person listening today could 00:32:53.505 --> 00:32:56.726 build just one stronger inner muscle over 00:32:56.746 --> 00:32:58.946 the next year, gratitude, resilience, 00:32:59.027 --> 00:32:59.987 optimism, discipline, 00:33:00.347 --> 00:33:02.708 which one would you choose and why? 00:33:02.728 --> 00:33:03.409 Hmm. 00:33:05.452 --> 00:33:08.016 Oh, man, that's a really great question. 00:33:08.256 --> 00:33:10.837 I'm going to choose faith. 00:33:12.099 --> 00:33:14.761 And what I'll say is I know that 00:33:15.061 --> 00:33:19.066 in a world where sometimes people want to 00:33:19.105 --> 00:33:19.987 run away from religion, 00:33:20.027 --> 00:33:21.368 they also run away from faith. 00:33:22.328 --> 00:33:25.570 But there's a quote that has been my 00:33:25.631 --> 00:33:28.291 guiding principle as a person and as a 00:33:28.332 --> 00:33:29.532 coach that comes from Dr. 00:33:29.573 --> 00:33:30.373 Martin Luther King. 00:33:30.893 --> 00:33:31.413 And it says, 00:33:31.634 --> 00:33:34.275 faith is taking the first step even when 00:33:34.315 --> 00:33:35.695 you can't see the whole staircase. 00:33:37.016 --> 00:33:38.757 And I think a lot of times, 00:33:38.817 --> 00:33:41.358 especially for highly educated adults, 00:33:41.818 --> 00:33:45.119 we've learned to master certain areas of 00:33:45.180 --> 00:33:47.240 our lives and we want to act with 00:33:47.402 --> 00:33:47.922 certainty. 00:33:48.775 --> 00:33:50.896 And so we just naturally want to research 00:33:50.997 --> 00:33:52.478 and know before we try. 00:33:52.958 --> 00:33:54.719 But sometimes that keeps us stuck. 00:33:55.539 --> 00:33:57.761 And if we can embrace the idea that 00:33:57.882 --> 00:33:59.762 life is never a hundred percent certain 00:34:00.544 --> 00:34:02.625 and develop faith in ourselves, 00:34:02.924 --> 00:34:04.646 develop faith in other people, 00:34:04.666 --> 00:34:06.367 develop faith in a higher power, 00:34:06.708 --> 00:34:08.309 and just take that first step, 00:34:08.869 --> 00:34:10.471 then I think that that's going to be 00:34:10.550 --> 00:34:12.052 something that really will lead to our 00:34:12.092 --> 00:34:13.233 growth and success. 00:34:13.831 --> 00:34:14.471 That's a great quote. 00:34:14.690 --> 00:34:15.130 It's a good one. 00:34:15.251 --> 00:34:16.391 Not the first time it's been used on 00:34:16.411 --> 00:34:17.371 this show. 00:34:17.711 --> 00:34:20.012 Up your optimism game, how to turn stress, 00:34:20.032 --> 00:34:21.672 depression, and anxiety to joy, happiness, 00:34:21.713 --> 00:34:22.253 and peace of mind. 00:34:22.974 --> 00:34:23.313 I don't know. 00:34:23.353 --> 00:34:24.673 Could the world use a little more joy, 00:34:24.713 --> 00:34:25.653 happiness, and peace of mind? 00:34:25.693 --> 00:34:27.235 I think it could. 00:34:27.414 --> 00:34:28.735 Best way for the people to pick up 00:34:28.775 --> 00:34:29.094 the book. 00:34:29.695 --> 00:34:30.536 I know it's on Amazon, 00:34:30.556 --> 00:34:31.335 but is it anywhere else? 00:34:32.175 --> 00:34:33.637 Amazon's probably the best place. 00:34:33.677 --> 00:34:35.077 You can get it in Kindle version, 00:34:35.117 --> 00:34:36.536 paperback, or even hardback. 00:34:36.996 --> 00:34:37.237 Yeah. 00:34:37.637 --> 00:34:38.777 I say pick it up in paperback. 00:34:39.077 --> 00:34:40.438 You want to pick this thing up and 00:34:40.458 --> 00:34:40.878 you want to hold it. 00:34:40.898 --> 00:34:42.559 It's a great read. 00:34:43.048 --> 00:34:46.951 Kudos for you on caring about this topic 00:34:46.990 --> 00:34:48.072 enough to not only research it for 00:34:48.112 --> 00:34:48.612 yourself, 00:34:48.911 --> 00:34:51.074 but put the thoughts in order and sharing 00:34:51.114 --> 00:34:51.213 it. 00:34:51.253 --> 00:34:52.114 So kudos to you, man. 00:34:52.153 --> 00:34:53.394 Congratulations on writing this book. 00:34:54.371 --> 00:34:56.432 Yeah, it's been a labor of love. 00:34:56.552 --> 00:34:58.014 I'm glad that it's out in the world. 00:34:58.253 --> 00:35:00.456 And I appreciate you for allowing me to 00:35:00.516 --> 00:35:01.195 talk about it. 00:35:01.675 --> 00:35:02.916 And hopefully, you know, 00:35:02.996 --> 00:35:03.998 with this exposure, 00:35:04.018 --> 00:35:06.378 we can help one clinician, one person, 00:35:06.498 --> 00:35:09.661 one somebody to find a path so that 00:35:09.701 --> 00:35:11.121 they can have more joy and peace, 00:35:11.822 --> 00:35:13.784 allowing them to make the biggest positive 00:35:13.844 --> 00:35:14.664 impact at home, 00:35:14.744 --> 00:35:16.144 at work and in the world. 00:35:16.666 --> 00:35:17.085 Sounds great. 00:35:17.146 --> 00:35:17.826 Charles, thanks for the time. 00:35:17.846 --> 00:35:18.827 I appreciate it. 00:35:18.887 --> 00:35:19.746 Yes, very welcome. 00:35:19.766 --> 00:35:20.407 I appreciate you. 00:35:22.164 --> 00:35:23.206 That's it for this one, 00:35:23.505 --> 00:35:25.168 but we're just getting warmed up. 00:35:25.648 --> 00:35:27.550 Smash follow, send it to a friend, 00:35:27.769 --> 00:35:29.431 or crank up the next episode. 00:35:29.952 --> 00:35:30.873 Want to go deeper? 00:35:31.153 --> 00:35:35.378 Hit us at pgpiecast.com or find us on 00:35:35.398 --> 00:35:37.960 YouTube and socials at pgpiecast. 00:35:38.380 --> 00:35:40.663 And legally, none of this was advice. 00:35:40.722 --> 00:35:42.583 It's for entertainment purposes only. 00:35:43.144 --> 00:35:44.126 Bulls**t! 00:35:44.146 --> 00:35:44.706 See, Keith? 00:35:44.927 --> 00:35:46.007 We read the script. 00:35:46.307 --> 00:35:46.949 Happy now?