You know my automatic thought goes straight to the stupid automatic when you call in customer service like where would you like to call for this or this or this and I end up saying agent agent over and over again and I want to hurt physically hurt somebody I
Think so our is our tool for a toolbox anger management today Jess for Jess yes I am not really good at the working life balance oh I know that’s going to be a really fun fun episode to do with You welcome to the mental health janitors where we help you clean up the mess in your head I’m your host Sergeant Q and with me as always doc Jess welcome all right you guys we have a fun episode for you guys we’re going to to be talking about self-care and so
Everything in this episode revolves around taking care of yourself so that way you can take care of others your family your friends and your community so we’ll talk about self-care and the difference between being selfish and providing self-care we’ll make that differentiator for you guys what spec specifically what self-care is and what
Self-care is not exactly yeah and then we’ll talk about some new advancements around self-care and how you guys can use that in your self-care Journey then we’ll talk about some really cool scriptures that back up a lot of what we’re talking about when it comes to
Taking care of yourself and then our new tool for the toolbox what’s that going to be Jess that’s going to be kind of a self-care assessment so you can see where you’re at um with different categories and see you maybe do some um inventory on what
Is important for you in your life what is less important prioritize that and where we can improve taking care of ourselves so that again like you said we can be best for those around us fantastic all right well let’s do our card oh yeah you remember I remember
This okay yes all right here comes the card here comes the card okay I’ve been on a bit of a losing streak here lost two in a row how much how much power would you need to simulate the human brain like 66 gws oh how much power okay to simulate the human
Brain I don’t even know how to measure the power I need Marcus in here to give me like a a power measurement tool Marcus who Cola he’s an electrician phone a friend let’s phone a friend call him I can’t my phone’s on airplane turn it off okay
Pause that’s fun put it on speaker yeah you know his number by heart I’m so nosy thank you hey Marcus you’re on speaker and I’m actually you’re on my podcast right now hello hello hey can you hear me yes did did you hear me I said you’re on speaker
And you’re actually we’re recording you on my podcast oh okay we have a question for you Marcus yeah I have a question go ahead and ask a question can you hear me can you hear me Marcus I can hear you loud and clear how much okay so we do this word teaser
Every day and Q is choosing to phone a friend for this one so the question is how much power would you need to simulate the human Brain would we be talking about like Watts or that that would be well I mean power is Watts yes so uh is this in regards to like an electrical circuit do they give you is it a multiple choice what is this no no you just got to know it random
Knowledge so how many watts how much power does it take to I’m sorry say that one more simulate simulate the human brain isn’t this on The Matrix so if you were going to have the same power output a human brain puts out how much power output um
Well I I I did hear someone just say it in the background but yes 100% the The Matrix did talk about um but it it was in in in uh regards to volts because it showed the the 9vt battery oh um but volts is different correct it would be volts volt
Amps is what Watts typ what it is typically so um so shoot uh I would say let’s go 600 watts 600 watts okay yeah a simulation using standard computer chips requires 10 megaw the amount of power generated by a small hydroelectric hydroelectric power plant fortunately we only need about 25 watts
To power our brains otherwise think about the electric bill oh okay so 25 wattt 25 watts that’s like think think about you need 60 watts for like the lowest level light bulb do these are 100 no they’ve got no well if you’re looking at uh incandescent
They’ve got they’ve got 40 watt and 35 watt um but that’s like a candle uh yes this says specifically Sergeant Q is 25 watts the rest the rest of humanity is 600 nailed it awesome thanks for that’s that’s relatively low that’s really cool thank you for the knowledge yeah thank you hey
Thank you Marcus you guys have a great evening all right all right bye all right bye that was fun that was fun all right well that was fun I wasn’t even sure how to measure it watch volts amps but okay so Watts yeah 40 Watts no 25 watts 25 40 for us 25
For man all right see I told you I wasn’t that smart I’m losing okay no yeah well let’s talk about our current event yes so our current event we were looking there’s a lot of news articles that have beening coming out there’s not one specifically well you could look at
One specifically but there’s a lot of Articles coming out talking about selfcare during covid everybody really struggled with mental health and now postco people have been having to jump back into the workplace feeling very overwhelmed having to almost kind of make up for lost time because it really slowed down the economical development
Of our countries and our businesses so everybody is running at full speed trying to get back on Pace and now we’re falling into this uh overworked overstimulated area of life and so self-care is now becoming really really important because we had this long time of slowing where we were at home not
Doing really doing anything and then postco everything really ramped up super fast and so we’re still trying as a society to find a balance between work and life and that’s where the idea of self-care comes in sure well and it is a current event it’s you know know we’ve
Only heard that what what’s the word like not a trigger word but like a hot word or a you know the word self-care is relevant relatively new to our society I mean in the last 10 years we started talking about it a buzz word there you
Goz and it’s very convoluted the idea of self-care right because especially as Christians we’re taught die to self die to self die to self think of others highly higher than you right and that’s all very true so how do we how do we unpack what the self-care looks like and how to
Appropriate it to actually our our faith beliefs and have it be a healthy addition to our lives instead of a hindrance first we need to have a differentiation between self-care and selfishness and so here’s a couple examples self-care would be making sure that you’re getting your seven or eight hours of rest that’s
Self-care selfishness would be staying in bed longer than you needed to to be able to avoid responsibilities that you have yes that’s the difference between self-care and selfishness another good example would be going and buying Healthy nutrition nutritious food is self-care selfishness is spending your entire weekly budget going out to a
Steakhouse and now you don’t have enough food to get through the rest of the week right that’s self-care versus selfishness so there’s a balance there and for each person it’s going to be a little bit different but that same thread runs through all of it and we all
Know deep down we know when things are we’re doing things that are selfish or self-care so we are the best judge of that within ourselves right and we’re not really in like the mix of media and celebrities and things like that but celebrities throw throw out these these self-care words when they’re out
Shopping and things like I’m practicing selfcare whatever and like that’s not self-care especially if you don’t have the the the resources to take care of yourself in that way one of the things I thought was really interesting and this came from the Nami website and they talked about
This study they did where one in or I’m sorry one in people felt really guilty or ashamed of providing self-care for themselves one and four one in four one in four so 25% of the population feels excessively guilty or ashamed by providing self-care I would I would be
Interested to dissect that even further and ask that 25% what their definition and understanding of self-care is right yeah that would be interesting to me I also read in um a Southern New Hampshire University study that engaging in self-care routine it’s been clinically proven with them to reduce or El
Eliminate anxiety and depression reduce stress improve concentration minimize frustration and anger increase happiness and improve energy right so if it’s doing all of those things it’s making you more of a pleasure to be around it’s making you more productive nobody is going to be mad at you if you
Um reduce or eliminate anxiety and depression right right and self-care is not binge watching Netflix self-care is not scrolling Tik Tok for four hours before you go to bed people say oh I’m just that’s selfcare that’s not that’s actually detrimental to your mental health and we’ve done plenty of episodes
That talk about technology and how it over stimulates the brain and gives you a false sense of dopamine so those are not necessarily self-care watching a movie with the loved one or watching a sitcom that can be but when you get into the excessiveness of it that’s where it
Becomes detrimental yeah I was filming on the blocks last week and it was a lot of work there was a very tight schedule of filming filming these little shorts these vignettes doing the the teaching portion doing the coaching portion doing the judging portion doing the competition all these different things and there
Were all there were nine of us judges or 10 10 of us judges and they had all of these different things that you could sign up to do every single day and some of them were mandatory and some of them were auxiliary you didn’t have to do
Them I signed up for all of them and did everything the only reason I was able to do that and perform as were none of the other judges I think did all of them but I was able to do that because I have a very strict self-care routine my morning
Routine and my evening routine are very very strict so I could work in in the production from 8: in the morning until about 11:00 at night and that was my standard day but my mornings were very set where I woke up I listen to my motivational speeches I did my Bible
Study and then I went down to the gym and I worked out and I made my own version of the cold Plunge in my bathtub and I did that every morning the first hour of my day was dedicated to doing my self-care routine which then allowed
Present and be active and be able to provide support to the entrepreneurs that were coming in yeah so that self-care routine just like you just said it helps us be more productive and a better friend a better cooworker if we are take care taking care of ourselves
First yeah and we’re going to we’re going to have give a lot more examples as the episode evolves of how we can increase our self-care in a healthy way and not a selfish way right let’s talk about this new advancement Q yes but first yes you mentioned something to me
A few minutes ago off camera yes about doing a breathing technique between counseling clients yes and and what that did for you tell the audience I think it was fantastic sure so my counseling therapy sessions are about 53 minutes and so that gives me 7 minutes to you know use the facilities
Get a glass of water and just kind of reset for the next client right and I was in the habit of scrolling like my funny Tik toks I have like a file folder that is funny and there’s a time and a place for that yes but I decided on what
Was it Friday I had backtack clients all day and I said you know what today I’m going to go outside and get fresh air and do this three minute breathing thing that Gary Brea I follow him on Tik Tok he’s awesome anyways and I was like I’m
Just going to do this breathing get some fresh air and do this breathing so I did that and I was way more present and alert and ready for my transitioning between clients it was really cool to see that and so that again is an idea of self-care I had to
Take care of myself in between clients that’s right that’s right it’s it’s the little things that we do it doesn’t have to be some big weekend getaway there are little tiny things you can do every single day and capture these moments that are great for self-care well just like I was telling
You in pre-show too that on Thursday I I work a little farther away from home yes and there’s like a skating rink 2 minutes away from my office so I take a longer lunch and I go to this this skating adult skate during the lunch hours and they
Play Oregon music and I want to be more like find more ways to be active cuz that’s good for self-care as well but you’re I hate running so I’d rather skate for an hour and a half and listen to my audio book and get some exercise and watch these adorable old people
Skating it was there was 75-year-olds skating wow it was so cute she break a hip and that was self-care at its Max for me that was it was really cool so I’m going to do it every Thursday so do you Rose skate or are you a fruit Booter
I’m I’m a roller skater okay fruit Booter what’s that you’re too young it’s what we used to call the rollerbladers fruit booters it looks like they’re wearing a banana the big remember so now inline skates are different but back in the day they were this big they look like a
Giant banana so fruit boots okay banana boots would be a little better yeah I’m yeah I’m I’m a Gen X you’re a millennial so it’s okay my humor is lost on you can you not laugh at him Casey it encourages his behavior do you watch the um the vet
Dadbod yes love that guy we are recording wrap it up okay this new advancement tell me about it Tik Tok is the new no I’m just Kidd vet dad bod so the new advancement so this is kind of an old spin on a new advancement and so I’m going to tell you
What it is and then I’m going to take you back to the beginning where it started and bring you right up to date so it is what they’re using now are these chat Bots that are powered by AI to help you with your selfcare routine based on what you’re telling it now some
People are like ah I don’t know if I trust a chatbot to tell me what what I should be doing for selfcare or regulating my emotions things like that which I totally understand but I want to put your mind at ease when it comes to these chatbots and the
Algorithms that they use and the Predictive Analytics that are designed and how they give you the response they give you so this is something that has been used for a couple decades now it’s called a decision tree so when you call in now we call it tella
Health but it was even there before it was called tella Health where you could call in and I I’m a janitor in these big Hospital systems and so I’ve seen these for the last at least 20 years they’re call centers that have nurses inside and
So you can call up you know post surgery or post care and say hey uh you know my wound is looking like this or I’m feeling this kind of way what should I do to stop that person from having to come back into the emergency room and
Tying up the emergency room when it could be something very very simple or they could say yes that’s serious come in right away and so they have these nurses RNs in this room in a call center somebody can call in ask questions tell them what’s going on and the nurse has a decision
Tree and so it’s it’s a book and when they ask a question they get an answer depending on what the answer is it drives them to the next question in the decision tree and that drives them to the next one and to the next one next
One and so on until they get to the end result yeah that’s interesting so some of it is some human interaction where they they’ve got to be able to ask the right questions and then you know move down the decision tree but this is something that’s been happening for a
Very long time patient intake forms it’s the same way when when people are are going to see a doctor for the first time you have somebody there charting you or over the phone charting you and they’re going through a decision tree asking you questions and then moving you farther
Down the path depending on the questions that how you answer the questions just a decision tree what they’ve done with these chat AI Bots and I know because I build them now you have to create the decision tree if somebody gives this answer you’ve got four answers if they
Give answer a then they go to this pathway and then they give answer C and then they go to this pathway when I build out these chat Bots I’m telling it based on these words these phrases these answers I want you to wait these and then move the individual to this
Next set of questions and on down the line I use this for marketing as well when people come into my marketing funnel I don’t know if they need personal coaching business coaching mental health coaching I don’t know if they want to attend one of my free
Seminars if they want to do a paid seminar if they want to go to a mental health Retreat now I could spend 20 minutes on the phone figuring all this out which which I do or I can put them through the decision tree and then an appointment gets set automatically with
Me and now before I even speak to the individual I see the answers to the questions that they gave and how they arrived at whichever product or service that they want right and so then I can tailor my conversation to the specific needs of that individual that’s what
These chat AI Bots are doing to help people with their self-care routine to get connected to resources to utilize different resources that may be inside the technology or that are available to them so if you come across these AI chat Bots don’t just dismiss them they’re actually really good and there’s a human
Behind it that designed the decision tree that the technology is using and all they’re trying to do is get you to the most appropriate care as quickly as possible it’s not a substitute for therapy it’s not a substitute for your doctor is just to get you get you to
That individual faster and give your your health care provider or mental health care provider the data they need so they can already start working up a plan for you for success you know my automatic thought goes straight to the stupid automatic when you call in customer service like where would you like to
Call for this or this or this this and I end up saying agent agent over and over again and I want to hurt physically hurt somebody I think so are is our tool for a toolbox anger management today Jess for Jess yes no so I agree it can be incredibly annoying and
Frustrating but that’s not a medical chat box because because it didn’t hear you and that’s people’s apprehension on this thing which is true I get it I get it it I understand it completely but this is a little bit different it’s more intuitive it uses language AI models I
Mean if you haven’t used AI yet chat GPT or mid Journey or anything like that you are living in the Stone Age you got to check this stuff out it is amazing and it’s going to you because this stuff is not going away so you have to really
Learn it think about think about this think about if you have grandparents or maybe even great grandparents that refuse to use the YouTubes the YouTube or or they refuse they think that they’re going to use up all of the internet yeah right and these are things that my grandmother would
Would tell me oh I’ve used up all the internet I’m like no grandma the battery is dead you got to plug it back in have I maxed out my my calling minutes yes right you remember that my phone’s not working have I backed out my call minutes yes for you younger people like
The older people are laughing but the younger people like what are you talking about yes you used to have to buy minutes on your phone like Boost Mobile okay but that was standard everywhere yeah like 75 minutes was like what it came with and then you had to buy more
You had to buy more and then after 9 o’clock it was free so then everybody would be calling their friends after 9 o’ oh jeez yeah yeah so these chat Bots are great but the like I said it’s not a replacement it’s just to help you get to
Solutions much much faster you’re going to see a lot more of this as you go through on on like a a product website like I have these on my product websites where after a few minutes if somebody is kind of stalling out on my website they haven’t engaged in a moment you could
Tell they’re kind of stuck in the pathway that we’ve created on the web page because we actually we don’t just put up a web page but we design exactly a pathway for people to follow to understand you know our products and services and if they get stuck in one area too
Long and they haven’t moved on to the next section the chatbot will automatically pop up and ask them a question based on where they’re stuck and how we can move them to the next part of the buying experience that’s that definitely takes more than 25 watts
Of brain power to be able to create something like that so you’re saying I have 50 50 Watts yeah you have more maybe I’m stuck at 25 but these things are really really great so when you see these things pop up when you see the apps when your
Doctor suggests that you use one of these things give it a try it was designed by people who are Professionals in this space and it’s just to help you get to the resources much quicker yeah all right you want to move into our scripture yes okay so the difference
Again between self-care and selfishness and so let’s get into some biblical references about that so I found two really good there were a lot of scripture versiones for this but but I found two really good ones first one is Mark 135 and the second one is Mark 631 and 32 okay so it
Says and in the morning rising up a great while before day he went out and departed to a solitary place and there he prayed so it talks about Jesus even getting up and getting away from the people away from the disciples to a solitary place where he could pray part
Of his morning routine his selfcare routine so Jesus models this for us that he does this and you see this throughout scripture he does this multiple times even in the garden before he was going to go to the crucifixion he did the same thing so this is a self-care routine
That Jesus is modeling for us and in our faith we believe that Jesus was 100% God and 100% man and so his fleshly self needed that self-care wouldn’t you agree I would agree let me okay so the next one is six 31 yeah Jesus still had the same
Thoughts feelings and emotions that we all go through he he was not absolved of all of those having to deal with that that’s part of the human experience and so he had to walk through all of that and people may argue with me and it’s fine you’re wrong it’s okay to be
Wrong in the garden Jesus it says that he was under so much stress that he was sweating blood MH and when you look this is a real thing that happens to people still happens today when they’re under a tremendous amount of psychological stress it happens more often with
Soldiers who’ve been in sustained combat for long periods of time there’s so much pressure that the blood vessels the capillaries inside their forehead will burst and it will come out of their sweat glands they will literally be sweating blood and so you can see Jesus before he’s going to the crucifixion he
Is under a tremendous amount of psychological pressure he’s literally sweating blood and we can see that happen today one of the original words as I was studying that moment he had was and Jesus agonized and I’m like that that’s a really good word to explain that those
Of us with PTSD especially soldiers can relate to that word agonizing sometimes you can’t even put a word to the pain that you feel in your soul other than agonizing right so it’s it’s it’s nice for me to be able to relate to Jesus in that feeling not that I have experienced
Anything Jesus has but I can I can relate to the word agonizing so in Mark 631 and 32 it says this so first he modeled it and then he teaching this same thing to his disciples in Mark 6:31 it says and he said it says this and he said unto them
Come Ye yourselves apart into a into a desert place and rest a while for there are many coming and going and they had no leisure so much as to eat 32 and they departed and went to a desert place so a a solitary place a place where nobody else was by ship
Privately and the people saw them departing and many knew him and they ran a foot tither out of all the cities a foot tither this is King James this is King James so they ran after him a foot tither I’m I’m gonna try and work that into as many conversations as I
Can oh my goodness and out and out went and and out and outw them and came together unto him so they were chasing after him they saw that the Jesus and the disciples were leaving to go to a solitary place to find rest and pray and eat by ship
Privately yes by ship privately that’s a boundary they set that’s right yeah it was a very physical boundary like we on a boat and we’re floating away because we need some time to rest because these throngs of people were coming to see Jesus and the disciples yeah so right
There Jesus models it where he goes out and he finds a solitary place to find rest and prey and then he teaches that to his disciples says come with me let’s go to this desert place this solitary place where we can be alone we can eat
Rest and pray yeah my scripture is one that I I use on a regular basis with some of the moms that I counsel because moms tend to struggle with this idea of self-care because they hold so much responsibility in their hands of taking care of other people
And so the scripture I use is Mark 12 it’s funny that we both were in mark hm Mark Mark was all about self-care he really was yeah look at this Mark 1230 through 31 is this very popular verse where it says and and this is Jesus and
You must love the Lord your God with all your heart all your soul all your mind all your strength the second right this is because somebody asked him hey what is the most important and Jesus is responding with what is the most important so then in verse 31 it says
And second is equally important love your neighbor as yourself it doesn’t say love your neighbor more than yourself it says love your neighbor as yourself no other commandment is greater than these and scripture often relates husbands also in in Ephesians 5 it says love your wife as Christ loved the
Church but he also says love your wife as your own body and it really simplifies that we can’t love others fully and completely until we love ourselves fully and completely and I don’t know if you can ref I was talking with a a client this last week
And um it’s a couple’s counseling and she’s really struggling respecting her husband because he has no respect for himself he doesn’t he lets people his family walk all over him and he doesn’t say hey no I I’m not going to accept that and she’s noticed that naturally
It’s began a kind of a downward spiral of her losing respect for him and she said told me this is I’m I’m understanding how important it is in order to earn like earn respect from other people we have to have that respect for ourselves and it’s true uh
If if I were to look back on my life and and see like one of the most attractive naturally attractive things to for a man in a woman is confidence and confidence is I love myself not in a cocky or egotistical way but it’s like hey I want
To wear these these overalls they make me look fat I don’t care I’m going to rock them like a man is like hey she’s rocking that I like that you know I don’t know like it’s just like that confidence of I am okay with who I am and where I mean obviously constantly
Self-evaluating to grow too okay but there’s just a certain amount of respect and love that we can give to other people when we start within ourselves and we we talked in the pre-show about this and how this word picture is overused but I think it’s important because there is some people that
Haven’t heard it and it’s overused for a reason because it’s a perfect example and that is the oxygen masks in the airplane and that’s it literally says make sure you put the oxygen mask on yourself first and then assist others because if you pass out trying to put
Your oxygen mask on your kid one kid you’re going to pass out and not be able to help the other kid but if you put yours on first you can help your kids and other people’s kids right and so you you had a really good analogy from the
Military too yeah in the military everybody gets an ifac an individual first aid kit and you carry this this is for when you get injured to use on yourself or you have a buddy use your medkit on you but you never use your medkit on your buddy because then you
Won’t have it when you need it those there’s a limited amount of supplies and it’s just for you not for other people so think about your medkit your morning routine your mental health yeah that’s good your self-care kit what is your self-care kit what are the things that
You do in your life that are self-care for you it’s become this roller skating yeah so don’t give away that time to somebody else when they’re like oh hey can you help me I don’t know go walk my dog or go help me you know that’s self
Care for me too I love dogs so let’s not say it’s not dogs that’s funny I actually it’s funny that you said that because I actually did um block out my lunch for the next couple weeks and I’ve slowly been putting people in it because they need counseling no no no no no
Sergeant Q said no sorry I have to skate that’s right with the old folks you got to skate with the old people because now you’re giving away your medical supplies to somebody else and it’s not going to be there when you need it you’re not going to have enough mental fortitude to
Be able to help the next 10 clients in crisis if you sacrifice that time for one person you’re going to make it really difficult to service the next 10 yeah so you have to take care of yourself first yeah okay I hear you and since you’re a medic you understand it yes
Right okay perfect well let’s get into our tool yes this is the fun part 50% of Americans say that they or a loved one have suffered from Mental Health crisis together we can change all that introducing Q actual a revolutionary new peer-to-peer based mobile application personalized to fit your
Lifestyle with pinpoint GPS location in times of emergency connecting you to your care provider with Q actual we will move you forward download Q actual now and visit Q actual.com okay so Aon really this is just a fun way to do some inventory on the selfcare that we’re currently doing why are you
Looking at me like that this is the fun part it’s fun for you is it did I say that you said that you said that said this is the fun part no we’re not going to do a counseling session we’re just going to go over the tool so relax okay
Here we go um you know because one another thing that’s important is setting your intention for the selfcare because there could be some things you’re already doing that is self-care but it’s not registering in your Cognitive Connection that is self-care and even if you just say hey like if you
Already work out every day setting that intention before and saying hey I’m doing this for myself it’s it’s it’s subconsciously putting a notch in I took care of myself today and so sometimes we have to learn there are some things that we’re doing for self-care that we just need to
Connect and register that it’s self-care so th this little assessment it’s just kind of cool for individual use to figure out um the instructions are please rate how frequently or how well you engage in different self-care activities there are no wrong or right answers so it’s going to be 1 through
7even one is I rarely or never do this two I do this occasionally three I do this regularly but there’s room for impr improvement four I do this consistently five I do this exceptionally well six is I would like to improve in this area seven is I would like to do this more
Consistently so in this self-care assessment we’re just going to rate one through seven and I explained what those were so physical self-care is things such as nourish my body with healthy foods 1 through 7 attend my personal hygiene one through seven he’s a seven uh wait what was seven again I need to
Be more consistent I would like to do this more consistently or a six I would like to improve in this area or one I rarely or never do this what is this scale this is weird scale this is It’s chat GPT we’ll change this rating okay but this is a
Good concept we’ll we’ll change the rating before we air this all right so engage in regular physical activity dress in a way that boosts my self-confidence but doesn’t make you look like a harlot can I say that not you nasty eat meals at regular inter intervals participate in enjoyable
Physical activities such as walking swimming dancing skating ensure I get enough restful sleep keeping up with preventative medical appointments allow myself to rest and recover when when I’m unwell that’s physical self-care right so none of those are selfish things no and there’s there’s one like for me physical self-care as far as like
Working out and and doing those types of things eating healthy I’ve always tried to do that working out n not so much it probably like maybe a two you know I don’t really focus a whole lot on it but what changed my mind and I am super
Focused on what I’m eating and my physical fitness has nothing to do with being fat yeah like I’ve been overweight about 20 25 pounds overweight for a while and I’ve been trying to lose it and I just it hasn’t been a super priority so there’s always something else that gets in the way
However I have now I’m on a whole new trajectory and I’m super motivated because I set a goal and the goal is I next April me and a small team we are going to hike through the largest cave in the world the Sund dong cave in Vietnam it’s a Six-Day Trek through this
Cave it’s a level six which is the highest level of caving experience you can do and you have to do a physical examination there’s a questionnaire you have to show them photos of where you hike so every time I go hiking I have to show them photos show them the trail map
To make sure you’re in top physical condition to be able to complete this Expedition now I have a goal and I’m super motivated to I was hiking this morning I went and hiked Mount Peak this morning and then jumped in the cold plunge because I want to be ready to
Have this incredible experience do you know they only let a thousand people a year go through this cave only a thousand people a year get to go through it who are you doing it with oh it’s going to be me Jay Jesse Holly and Mariah oh my gosh yes sounds fun it’s
It’s and you’re living in camping in the cave for 6 days you’re walking all way this thing is huge go look at it it’s called The Sun cave Casey you’ll put a link and maybe a photo it is huge you could stack the Empire State Building in
The side of this thing it’s huge oh my gosh and so for 6 days we’ll be trekking through next April so now I have a goal super motivated and I’m making a lot of Headway because now I have a goal as before the goal is like I want to lose
Weight yeah but now there’s something exciting yeah all about it which goes back to our goal setting from a few weeks ago yeah so I’m just going to pull out a couple of other um examples for psychological emotional self-care so taking breaks from work school or other
Obligations so for me in between those clients doing that breathing exercise that is a a form of self-care for me engage in Hobbies or activities that you enjoy um overall psychological and emotional self-care it says to rate yourself and then we’re going to walk into social self-care spending quality
Time with the people you care about stay in touch with distant friends or family uh partic ipate in enjoyable activities with friends and loved ones there’s there’s a lot more so um it’s just then we’re going to talk about spiritual selfcare self-care so one of them spent time in natural settings so
Going on Hikes and stuff like that um for us self-care is going to church being a part of our community um which is going to be nice because we’re going to have a special guest about how important that is being the ark oh yes oh yes um engage in activities that support
Causes I believe in uh overall spiritual self-care and then professional self-care enhance my professional skills and knowledge so when I went through Q’s 15 laws of growth that was self-care because I took time to improve my professional standing and those kinds of things are are natural healthy dopamine
Hits right and that’s that’s a part of self-care take on projects that are fulfilling in align with my interests take regular breaks during work hours maint and maintain healthy work life balance and I think one of these days we’re going to talk about that too Health heal I’m not I’m not really good
At the work life balance oh I know that’s going to be a really fun fun episode to do with you I want to be the best at what I do and if if I’m want to be the best then I can’t be inbalance you cannot 80% of my time has to be
Spent on 20% Which is what I want to accomplish mhm so maybe we’ll bring your wife in for that one she’ll tell you the same thing I know like work life balance so for most people sure but for for people like me work life balance is I I
Work all the time but I’m not always working so I do take breaks in there and I do take time off but it’s not uncommon for me to work until 6:00 at night go home eat dinner and then put a couple more hours in of writing a speech or
Doing research or building out different uh chatbot campaigns or decision trees that’s not uncommon and we do that as a family which because I we all work together it helps and our life from the outside looking at it you say oh that’s not balanced but then there’s other
Times where we just check out and we go to Cambodia for three weeks sure and nobody nobody sees or hears from us yeah so there are those types of things that you do as well yeah cool well today was fun don’t forget to subscribe and like our videos yes like And subscribe share
It with some friends check out the shorts Casey works really hard at building out these shorts where you’ll find them on Tik Tok you’ll find them on YouTube on Facebook reals they’re super fun and it helps us gain traction and get this messaging out to other people
Casey said something about a thumbs up yeah give us a thumbs up give us a thumbs up oh yes yes give us the thumbs up because as always we we really strive to educate Empower and encourage you on your mental health Journey so for the mental health janitors I’m Sergeant Q
I’m doc Jess and we’re out
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