Podcasts about habituate

Hey Tinnitus Friends and Family, here are my best ressources https://linktr.ee/outringtinnitus How to Habituate and Find Tinnitus Relief in 2025 In this episode, we dive deep into what it takes to habituate to tinnitus and find lasting relief in 2025. Whether you're dealing with tinnitus, hyperacusis, or reactive tinnitus, this episode is packed with actionable insights and expert advice to help you on your journey. ✨ **What We Cover**: - **Habituation Explained**: How to train your brain to deprioritize tinnitus and regain control. - **The Role of Neuroplasticity**: Discover how your brain's ability to rewire itself can reduce tinnitus distress. - **Hyperacusis and Reactive Tinnitus**: Practical strategies for managing sound sensitivity and coping with fluctuating tinnitus. - **Proven Techniques for Relief**: Mindfulness, sound therapy, and behavior-focused approaches that actually work. This episode isn't just about science—it's about real, practical tools that you can apply to your daily life. Don't forget to subscribe to the podcast for more tips, stories, and strategies to make tinnitus smaller and life bigger in 2025 and beyond. Frieder

Raj Prakash Paul || The Lord's Church India

This REWIND episode was inspired by a conversation that I had with my own son.  We were discussing the dysfunction of accepting substandard results and outcomes.   In areas of health, family, educational outcomes and finances-Black Americans lead in most negative statistics.   Whether through mental conditioning or suppression, we are not generally positioned for successful outcomes. In consideration of our condition, we should rethink the standards by which we are living and rejecting mediocrity and inferior circumstances. I would suggest that we raise our standards and habituate ourselves to those standards.  If we accustom ourselves to the basic principles of success, success will then become the norm.   If you would like to engage with the Nurah Speaks podcast, submit your listener questions to info@NurahSpeaks.com.   Follow Nurah Speaks @NurahSpeaksPodcast on Facebook, Twitter and Instagram. To bring Nurah as a speaker at your next event, email info@NurahSpeaks.com. Remember, don't just Join the Movement, Be the Movement!

Raj Prakash Paul || The Lord's Church India

Raj Prakash Paul || The Lord's Church India

About Henry Gaskins: Henry Gaskins, Writer, Poet, Certified Health and Life Coach, Founder & CEO of Chrysalis Transformational Coaching Service LLC of Raleigh NC. Henry is a Wellness/Fitness enthusiast, Creator and host of the C.R.U.S.H. Your Mountain weekly podcast (FB/YouTube), and Creator of the C.R.U.S.H. Method, a modality by which clients create change and reinvent themselves His words to live by are: “Don't just climb your mountain, crush through it!” “We are all in the state of ‘becoming', the goal is to be intentional about your outcome.” Becoming a caregiver for two disabled parents, one of whom suffered from schizophrenia/dementia, he left school and eventually found himself in Manufacturing working in Shipping Receiving. After suppressing his natural creativity and being diagnosed as prediabetic, he had only two choices: Either accept the doctor's perspective that the condition was irreversible and hereditary, there's nothing he could do about it, just take insulin until death or… Take charge of his life, find a way to slow, halt and reverse the condition, and create a pathway to help himself and others while utilizing his creativity to grow and develop a business that nourishes his inner self. He chose the latter. Henry created the C.R.U.S.H. Method, a modality that takes one through a 4-step sequence to Conceive/Commit, Refine/Rework, Undertake, Sustain, and Habituate. He lost 25lbs and built his body to allow its muscularity to metabolize glucose more efficiently. He created the YouTube program C.R.U.S.H. Your Mountain: Health, Wellness, and Personal Growth to share his journey and that of others who have their challenges. He now works with clients to help them find a path in life, lose weight, and build confidence through muscular development. What We Discuss In This Episode: What made you decide to become a Health and Life Coach? Type 2 Diabetes reversal Why is Type 2 Diabetes a lifestyle issue as opposed to just a health issue? What is one action we can take now to reduce stress and our glucose? What dirty secret does the Food Industry use to keep you sick? What is the C.R.U.S.H. Method and how does it help your clients? Why did you name your company Chrysalis Transformational Coaching? Keeping up the momentum in the face of adversity. You have to take time for yourself. Your Dr. is your teammate not your boss so learn how to advocate for yourself. Unplug and relax.   Free Resources from Henry Gaskins: Free session with no obligation:  https://calendly.com/crushyourmountain/15min -or- Text for free session: 434-218-4198 Connect with Henry Gaskins:  FB Group: https://www.facebook.com/groups/crushyourmountain Podcast: https://www.youtube.com/channel/UCyB7Zs_X0iEjw9U3FQtzEzw Instagram: https://www.instagram:Diabetesweightloss YouTube: https://www.youtube.com/channel/UCyB7Zs_X0iEjw9U3FQtzEzw   Connect with Lynne: If you're looking for a community of like-minded women on a journey - just like you are - to improved health and wellness, overall balance, and increased confidence, check out Lynne's private community in The Energized & Healthy Women's Club. It's a supportive and collaborative community where the women in this group share tips and solutions for a healthy and holistic lifestyle. (Discussions include things like weight management, eliminating belly bloat, wrangling sugar gremlins, and overcoming fatigue, recipes, strategies, and much more so women can feel energized, healthy, confident, and joyful each day. Website:  https://holistic-healthandwellness.com Facebook: https://www.facebook.com/holistichealthandwellnessllc The Energized Healthy Women's Club:  https://www.facebook.com/groups/energized.healthy.women Instagram: https://www.instagram.com/lynnewadsworth LinkedIn:  https://www.linkedin.com/in/lynnewadsworth   Free Resources from Lynne Wadsworth: 5 Simple Steps to Gain Energy, Feel Great & Uplevel Your Health: Are you ready to create a Healthier Lifestyle?  Would you like to feel lighter, more energized, and even add joy to your life? If it's time to find more balance of mind~body~soul, then I've got the perfect FREE resource to help.  In this guide, you'll find my most impactful strategies and I've made applying them in your life as simple as 1-2-3 (plus a couple more) to help you create a healthier, holistic lifestyle. Uplevel your holistic health and wellness and download the 5 Simple Steps to Health  here:  https://holistic-healthandwellness.com/5-simple-steps-to-a-healthier-you/   How to Thrive in Menopause:  Hot flashes? Low Energy? Difficulty with weight management? If MID-LIFE & MENOPAUSE are taking their toll then I've got a solution for you! I've taken all my very best strategies and solutions to help you feel energized, vibrant, lighter & healthy, and compiled them into this FREE resource! Thrive in midlife and beyond - download my guide here: https://holistic-healthandwellness.com/thrive-through-menopause/   Did You Enjoy The Podcast? If you enjoyed this episode please let us know! 5-star reviews for the Living Life Naturally podcast on Apple Podcasts, Spotify, Pandora, or Stitcher are greatly appreciated. This helps us reach more women struggling to live through midlife and beyond. Thank you. Together, we make a difference!

Auxilio de los cristianos. Pequeño y potente el rosario. Rezando los avemarías se conquista el mundo Corona de rosas que nos lleva al cielo. Remedio y abrazo a nuestra Madre, señora del Rosario.La virgen nunca le había dejado solo..Habituate a rezarlo.#10minutosconJesús** Ponte en presencia de Dios. Trata de hablar con Él. ** 10 minutos son 10 minutos aunque te puedas distraer. Llega hasta el final. ** Sé constante. El Espíritu Santo actúa “a fuego lento” y requiere constancia.Audios de 10 minutos que te ayudan a rezar. Un pasaje del Evangelio, una idea, una anécdota y un sacerdote que te habla y habla al Señor invitándote a compartir tu intimidad con Dios.Busca tu momento, piensa que estás con Él y dale al play.Toda la info en nuestra web: www.10minutosconjesus.orgdiezminutosconjesus@gmail.comPara recibir cada día tu meditación por Whatsapp pulsa aquí:http://dozz.es/nu36t

Hey Outring Tinnitus Friends and Family, Download our free guide to tinnitus at www.tinnitus-guide.com Signup for the next community live event at calendly.com/outringtinnitus/tinnitus-qa Welcome to the latest Podcast episode in which I share the third and final episode of three community meetings on the topic of strategies toward habituating to your tinnitus. In the first week, we talked about the mindset and obstacles that you might find yourself in that allow/ or won't allow you to habituate to your tinnitus. The second week, we shared how tools of CBT can help you to manage and habituate to your tinnitus in a long-lasting way. Now this week is all about how you can use the tools of A.C.T. to lastingly transform the way you experience tinnitus. Our key take-away: tailored individually to you, the tools of A.C.T. can have a fantastic effect on the volume and ability for you to respond and react less to your tinnitus. Looking forward to welcoming you to one of our community events soon! Wishing you all the best, and hear you in the next episode ! Frieder

Rather than ensure progress and improvement it's much easier and more expedient just to recalibrate your expectations and hopes. Habituate and acclimate, condition and retrain.

SUMMARY:  In this weeks podcast, we have my dearest friend Shala Nicely talking about how she manages mental compulsions.  In this episode, Shala shares her lived experience with Obsessive Compulsive Disorder and how she overcomes mental rituals. In This Episode: How to reduce mental compulsions for OCD and GAD. How to use Flooding Techniques with Mental Compulsions Magical Thinking and Mental Compulsions BDD and Mental Compulsions Links To Things I Talk About: Shalanicely.com Book: Is Fred in the Refridgerator? Book: Everyday Mindfulness for OCD ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone needs tools for anxiety... If you like Your Anxiety Toolkit Podcast, visit YOUR ANXIETY TOOLKIT PODCAST to subscribe free and you'll never miss an episode. And if you really like Your Anxiety Toolkit, I'd appreciate you telling a friend (maybe even two). EPISODE TRANSCRIPTION This is Your Anxiety Toolkit - Episode 284. Welcome back, everybody. We are on the third video or the third part of this six-part series on how to manage mental compulsions. Last week's episode with Jon Hershfield was bomb, like so good. And I will say that we, this week, have Shala Nicely, and she goes for it as well. So, I am so honored to have these amazing experts talking about mental compulsions, talking about what specific tools they use.  So, I'm not going to take too much time of the intro this time, because I know you just want to get to the content. Again, I just want to put a disclaimer. This should not replace professional mental health care. This series is for educational purposes only. My job at CBT School is to give you as much education as I can, knowing that you may or may not have access to care or treatment in your own home. So, I'm hoping that this fills in a gap that maybe we've missed in the past in terms of we have ERP School, that's an online course teaching you everything about ERP to get you started if you're doing that on your own. But this is a bigger topic. This is an area that I'd need to make a complete new course. But instead of making a course, I'm bringing these experts to you for free, hopefully giving you the tools that you need.  If you're wanting additional information about ERP School, please go to CBTSchool.com. With that being said, let's go straight over to this episode with Shala Nicely.  Kimberley: Welcome, Shala. I am so happy to have you here. Shala: I am so happy to be here. Thank you for having me. Kimberley: Okay. So, I have heard a little bit of your views on this, but I am actually so excited now to get into the juicy details of how you address mental compulsions or mental rituals. First, I want to check in with you, do you call them mental compulsions, rituals, rumination? How do you address them? Shala: Yeah. All those things. I also sometimes call it mental gymnastics up in your head, it's all sorts of things you're doing in your head to try to get some relief from anxiety. Kimberley: Right. So, if you had a patient or a client who really was struggling with mental compulsions, whether or not they were doing other compulsions as well, how might you address that particular part of their symptomology? Shala: So, let me answer that by stepping back a little bit and telling you about my own experience with this, because a lot of the way I do it is based on what I learned, trying to manage my own mental rituals. I've had OCD probably since I was five or six, untreated until I was 39. Stumbled upon the right treatment when I went to the IOCDF Conference and started doing exposure mostly on my own. I went to Reid Wilson's two-day group, where I learned how to do it. But the rest of the time, I was implementing on my own. And even though I had quite a few physical compulsions, I would've considered myself a primary mental ritualizer, meaning if we look at the majority, my compulsions were up in my head. And the way I think about this is I think that sometimes if you have OCD for long enough, and you've got to go out and keep functioning in the world and you can't do all these rituals so that people could see, because then people will be like, “What's wrong with you? What are you doing?” you take them inward. And some mental compulsions can take the place of physical compulsions that you're not able to do for whatever reason because you're trying to function. And I'd had untreated OCD for so long that most of my rituals were up in my head, not all, but the great majority of them.  Exposure & Response Prevention for Mental Compulsions So, when I started to do exposure, what I found was I could do exposure therapy, straight up going and facing my fears, like going and being around things that might be triggering all I wanted, but I wasn't necessarily getting better because I wasn't addressing the mental rituals. So, basically, I'm doing exposure without response prevention or exposure with partial response prevention, which can make things either worse or just neutralize your efforts. So, what I did was I figured out how to be in the presence of triggers and not be up in my head, trying to do analyzing, justifying, figuring it out, replaying the situation with a different ending, all the sorts of things that I would do over and over in my head. And the way I did this was I took something I learned from Jonathan Grayson and his book, Freedom From OCD. I know you're having him on for this series too. And he talked about doing all this ERP scripting, where you basically write out the worst-case scenario, what you think your OCD thinks is going to happen and you write it in either a worst-case way or an uncertainty-focused way. And what I did was after reading his book, I took that concept and I just shortened it down, and anything that my OCD was afraid of, I would just wrap may or may not surround it.  So, for instance, an example that I use in Is Fred in the Refrigerator?, my memoir, Taming OCD and Reclaiming My Life was that I used to-- when I was walking through stores like Target, if I saw one of those little plastic price tags that had fallen on the ground, if I didn't pick it up and put it out of harm's way, I was afraid somebody was going to slip and fall and break their neck. And it would be on some security camera that I just walked on past it and didn't do anything. So, a typical scrupulosity obsession. And so, going shopping was really hard because I'm cleaning up the store as I'm shopping. And so, what I would do is I would either go to Target, walk past the price tag. And then as I'm just passing the price tag, I would say things. And in Target, I obviously couldn't do this really out loud, mumble it out loud as best, but I may or may not cause somebody to kill themselves by they're going to slip and fall on that price tag because I didn't pick it up. I may or may not be an awful, terrible rotten human being. They may or may not catch me and throw me into jail. I may or may not rot in prison. People may or may not find out what a really bad person I really am. This may or may not be OCD, et cetera, et cetera, et cetera.  And that would allow me to be present with the obsessions, all the what-ifs – those are basically what-ifs turned into ‘may or may nots' – without compulsing with them, without doing anything that would artificially lower my anxiety. So, it allowed me to be in the presence of those obsessive thoughts while interrupting the pattern of the mental rituals. And that's really how I use ‘may or may nots' and how I teach my clients to use ‘may or may nots' today is using them to really be mindfully present of what the OCD is worried about while not interacting with that content in a way that's going to make things worse. So, that's how I developed it for myself. And I think that-- and that is a tool that I would say is an intermediary tool. So, I use that now in my own recovery. I don't have to use 'may or may nots'. It's very often at all. If I get super triggered, which doesn't happen too terribly often, but if I get super triggered and I cannot get out of my head, I'll use 'may or may nots'.  But I think the continuum is that you try to do something to interrupt the mental rituals, which for me is the 'may or may nots'. You can also-- people can write down the scripts, they can do a worst-case scenario. But eventually, what you're trying to get to is you're trying to be able to hear the OCD, what-ifs in your head and completely ignore it. And I call that my shoulders back, the way of thinking about things. Just put your shoulders back and you move on with your day. You don't acknowledge it.  What I'll do with clients, I'll say, “If you had the thought of Blue Martian is going to land on my head, I mean, you wouldn't even do anything with that thought. That thought would just go in and go out and wouldn't get any of your attention.” That's the way we want to treat OCD, is just thoughts can be there. I'm not going to say, “Oh, that's my OCD.” I'm not going to say, “OCD, I'm not talking to you.” I'm not going to acknowledge it at all. I'm just going to treat it like any other weird thought that we have during the day and move on.  Your question was, how would you help somebody who comes in with mental rituals? Well, first, I want to understand where are they in their OCD recovery? How long have they been doing these mental rituals? What percentage of their compulsions are mental versus physical? What are the kind of things that their OCD is afraid of? Basically, make a list or a hierarchy of everything they're afraid of. And then we start working on exposure therapy. And when I have them do exposures, the first exposure I do with people, we'll find something that's-- I start in the middle of the hierarchy. You don't have to, but I try. And I will have them face the fear. But then I'll immediately ask them, what is your OCD saying right now? And they'll tell me, and I'll say, “I want you to repeat after me.” I have them do this, and everyone that I see hates this, but I have them do it. Standing up with their shoulders back like Wonder Woman, because this type of power pose helps them. It changes the chemistry of your body and helps you feel more powerful.  OCD thinks it's very powerful. So, I want my clients to feel as powerful as they can. So, I have them stand like Wonder Woman and they repeat after me. Somebody could-- let's just say we are standing near something red on the floor. And I'll say, “Well, what is your OCD saying right now?” And they'll say, “Well, that's blood and it could have AIDS in it, and I'm going to get sick.” I'll say, “Well, that may or may not be a spot of blood on the floor. I may or may not get sick and I may or may not get AIDS, but I want to do this. I'm going to stay here. OCD, I want to be anxious, so bring it on.”  And that's how we do the exposure, is I ask them what's in their head. I have them repeat it to me until they understand what the process is. And then I'm having them be in the presence of this and just script, script, script away. That's what I call it scripting, so that they are in the presence of whatever's bothering them, but they're not up in their head. And anytime something comes in their head, I teach them to pull it down into the script. Never let something be circulating in your head without saying it out loud and pulling it into the script.  I will work on this technique with clients as we're working on exposures, because eventually what we'll want to do is instead of going all over the place, “That may or may not be blood, I may or may not get AIDS, I may or may not get sick,” I'll say, “Okay, of all the things you've just said, what does your OCD-- what is your OCD scared of the most? Let's focus on that.” And so, “I may or may not get AIDS. I may or may not get AIDS. I may or may not have HIV. I may or may not get AIDS,” over again until people start to say, “Oh, okay. I guess I don't have any control over this,” because what we're trying to do is help the OCD habituate to the uncertainty. Habituate, I know that'd be a confusing word. You don't have to habituate in order for exposure to work due to the theory of inhibitory learning, but we're trying to help your brain get used to the uncertainty here. Kimberley: And break into a different cycle instead of doing the old rumination cycle.  Shala: Yes. And so then, I'll teach people to just find their scariest fear. They say that over and over and over again. Then let's hit the next one. “Well, my family may or may not survive if I die because if I get a fatal disease and I die and my family may or may not be left destitute,” and then over and over. “My family may or may not be left destitute. My family may or may not be left destitute, whatever,” until we're hitting all the things that could be circulating in your head.  Now, some people really don't need to do that scripting because they're not up in their head that much. But that's the minority of people. I think most people with OCD are doing something in their head. And a lot of people aren't aware of what they're doing because these mental rituals are incredibly subtle at times. And so, as people, as my clients go out and work on these exposures, I'll have them tell me how it's going. I have people fill out forms on my website each day as they're doing exposures so I can see what's going on. And if they're not really up in their head and they don't really need to do the ‘may or may nots', great. That's better. In fact, just go do the exposure and go on with your life. If they're up in their head, then I have them do the 'may or may nots'. And so, that's how I would start with somebody.  And so, what I'm trying to do is I'm giving them what I call a bridge tool. Because people who have been mental ritualizing for a long time, I have found it's virtually impossible to just stop because that's what your mind is used to doing. And so, what I'm doing is I'm giving them a competing response. And I'm saying here, instead of mental ritualizing, I'd like you to say a bunch of 'may or may nots' statements while standing up and say them out loud while looking like Wonder Woman. Everybody rolls their eyes like, “Really?” But that's what we do as a bridge tool. And so, they've lifted enough mental weights, so to speak, with this technique that they can hear the OCD and start to disengage and not interact with it at all. Then we move to that technique. Flooding Techniques for Mental Rumination Kimberley: Is there a reason why-- and for some of the listeners, they may have learned this before, but is there a reason why you use 'may or may nots' instead of worst-case scenarios? Shala: For me, for my personal OCD recovery journey, what I found with worst-case scenario is I got too lost in the content. I remember doing-- I had had a mammogram, it had come back with some abnormal findings. I spent the whole weekend trying to do scripting about what could happen, and I was using worst-case scenario. Well, I end up in the hospital, I end up with breast cancer, I end up dead. And by the end of the weekend, I was completely demoralized. And I'm like, “Well, I don't bother because I'm going to be dead, because I have breast cancer.” That's where my mind took it because I've had OCD long enough that if I get a really scary and I start and I play around in the content, I'm going to start losing insight and I'm going to start doing depression as a compulsion, which is the blog we did talk about, where you start acting depressed because you're believing what the OCD says like, “Oh, well, I might as well just give up, I have breast cancer,” and then becoming depressed, and then acting like it's true. And then that's reinforcing the whole cycle.  So, for me, worst-case scenario scripting made things worse. So, when I stayed in the uncertainty realm, the ‘may or may nots' that helped because I was trying to help my brain understand, “Well, I may or may not have breast cancer. And if I do, I mean, I'll go to the doctor, I'll do what I need to do, but there's nothing I can do about it right now in my head other than what I'm doing.” Some people like worst-case scenario and it works fine for them. And I think that works too. I mostly use 'may or may nots' with clients unless they are unable through numbing that they might be doing. If they're unable to actually feel what they're saying, because they're used to turning it over in their head and pulling the anxiety down officially, and so I can't get a rise out of the OCD because there's a lot of really little subtle mental compulsions going on, then I'll insert some worst-case scenario to get the anxiety level up, to help them really feel the fear, and then pull back into 'may or may nots'. But there's nothing wrong with worst-case scenario. But for me, that was what happened. And I think if you are prone to depression, if you're prone to losing insight into your OCD when you've got a really big one, I think that's a risk factor for using that particular type of scripting.  Magical Thinking and Mental Compulsions  Kimberley: Right. And I found that they may or may not have worked just as well, except the one thing, and I'm actually curious on your opinion on this and I have not had this conversation, is I find that people who have a lot of magical thinking benefit by worst-case scenario, like their jinxing compulsions and so forth, like the fear of saying it means it will happen. So, saying the worst-case is the best exposure. Is that true for you? Shala: I have not had to use it much on my own magically. I certainly had a lot of magical thinking. Like, if I don't hit this green light, then somebody's going to die. But I think the worst-case scenario, I could actually work well in that, because if you use the worst-case scenario, it can make it seem so ridiculous that it helps people let go of it more easily. And I think you can do that with 'may or may nots' too. I'll try to encourage people to use the creativity that they have because everybody with OCD has a ton of creativity. And we know that because the OCD shares your brain and it's certainly the creative stuff And to one-up the OCD, you use the scripting to be like, “Gosh, I may or may not get some drug-disease and give it to my entire neighborhood. I may or may not kill off an entire section of my county. We may or may not infect the entire state of Georgia. The entire United States may or may not blow up because I got this one disease. So, they may or may not have to eject me off the earth and make me live on Mars because I'm such a bad person.” This ‘may or may not' is in all this crazy stuff too, because that's how to win, is to one up the OCD. It thinks that's scary, let's go even scarier. But the scary you get, it also gets a little bit ridiculous after a while. And then the whole thing seems to be a little bit ridiculous. So, I think you can still use that worst-case stuff with may or may not. Kimberley: Right. Okay. So, I mean, I will always sort of-- I know you really well. I've always held you so high in my mind in just how resilient and strong you are in doing this. How might you, or how do you help people who feel completely powerless at even addressing this? For you to say it, it sounds very like you're just doing it and it's so powerful. But for those who are really struggling with this idea of like, you said, coming out of your head, can you speak to how you address that in session if someone's really struggling to engage in 'may or may nots' and so forth? Shala: Yeah. Well, thank you for the kind words, first off. I think that it's really common for people with OCD by the time they get to a therapist to feel completely demoralized, especially if they've been to multiple therapists before they get to somebody who does ERP. And so, they feel like they're the victim at the hands of a very cruel abuser that they can't get away from. And so, they feel beaten down and they don't know how to get out of their heads. They feel like they're trapped in this mental prison. They can't get out. And if somebody is struggling like that, and they're doing the 'may or may nots' and the OCD is reacting, which of course, it will, and coming back at them stronger, which I always warn people, this is going to happen. When you start poking at this, the OCD is going to poke back and poke back even harder, because it wants to get you back in line so it can keep you prisoner.  So, what I'll often do in those situations, if I see somebody is really feeling like they have been so victimized, that they're never going to be able to get over this, is the type of script I have them do is more of an empowerment script, which could sound like this: “OCD, I'm not listening to you anymore. I'm not doing what you want. I am strong. I can do this.” And I might add some 'may or may nots' in there. “And I want to be anxious. Come on, bring it on. You think that's scary? Give me something else.”  I know you're having Reid Wilson on as part of this too. I learned all that “bring it on” type stuff and pushing for the anxiety from him. And I think helping people say that out loud can be really transformative. I've seen people just completely break down in tears of sort of, “Oh my gosh, I could do this,” like tears of empowerment from standing up and yelling at their OCD.  If people like swearing, I also just have them swear at it, like they would really swear at somebody who had been abusing them if they had a chance, because swearing actually can make you feel more powerful too, and I want to use all the tools we can. So, I think scripting comes in a number of forms. It's all about really taking what's in your head, turning it into a helpful self-talk and saying it out loud. And the reason out loud is important for any type of scripting is that if you're saying it in your head, it's going to get mixed up with all the jumble of mental ruminating that's going on. And saying it out loud makes it hard for you to ruminate. It's not impossible, but it's hard because you're saying it. Your brain really is only processing one thing at a time. And so, if you're talking and really paying attention to what you're saying, it's much harder to be up in your head spinning this around.  And so, adding these empowerment scripts in with the 'may or may nots' helps people both accept the uncertainty and feel like they can do this, feel like they can stand up to the OCD and say, “You've beaten me enough. No more. This is my life. I'm not letting you ruin it anymore. I am taking this back. I don't care how long it takes. I don't care what I have to do. I'm going to do this.” And that builds people up enough where they can feel like they can start approaching these exposures. Kimberley: I love that. I think that is such-- I've had that same experience of how powerful empowerment can be in switching that behavior. It's so important. Now, one thing I really want to ask you is, do you switch this method when you're dealing with other anxiety disorders – health anxiety, social anxiety, panic disorder? What is your approach? Is there a difference or would you say the tools are the same? Shala: There's a slight difference between disorders. I think health anxiety, I treat exactly like OCD. Even some of the examples I gave here were really health anxiety statements. With panic disorder-- and again, I learned this from Reid and you can ask him more about this when you interview him. But with pain disorder, it's all about, I want to feel more shorter breath, more like their elephant standing on my chest. I want my heart to be faster. But I'm doing this while I'm having people do exercises that would actually create those feelings, like breathing through a little bit of cocktail straw, jogging, turning up a space heater, and blowing it on themselves. So, we're trying to create those symptoms and then talk out loud and say, “Come on, I want more of this. I want to feel more anxious. Give me the worst panic attack you've ever had.” So, it's all about amping up the symptoms.  With social anxiety, it's a little bit different because with social anxiety, I would work on the cognitions first. Whereas with OCD, we don't work on the cognitions at all, other than I want you to have a different cognitive relationship with your disorder and your anxiety. I want you to want the anxiety. I want you to want the OCD to come and bother you because that gives you an opportunity to practice. That's the cognitive work with OCD. I do not work on the cognitive work on the content. I'm not going to say to somebody, “Well, the chance you're going to get AIDS from that little spot of blood is very small.” That's not going to be helpful  With social anxiety, we're actually working on those distorted cognitions at the beginning. And so, a lot of the work with social anxiety is going to be going out and testing those new cognitions, which really turns the exposures into what we call behavioral experiments. It's more of a cognitive method. We're going out and saying, “Gosh, my new belief, instead of everybody's judging me, is, well, everybody is probably thinking about themselves and I'm going to go do some things that my social anxiety wouldn't want me to do and test out that new belief.” I might have them use that new belief, but also if their anxiety gets really high and they're having a hard time saying, “Well, that person may or may not be judging me. They may or may not be looking at me funny. They may or may not go home and tell people about me.” But really, we're trying to do something a little bit different with social anxiety. Kimberley: And what about with generalized anxiety? With the mental, a lot of rumination there, do you have a little shift in how you respond? Shala: Yeah. So, it's funny that the talk that Michelle Massi and others gave at IOCDF-- I think it was at IOCDF this year about what's the difference between OCD and GAD is they're really aligned there. I mean, I treat GAD very similarly the way I treat OCD in that people are up in their heads trying to do things. They're also doing other types of safety behaviors, compulsive safety behaviors, but a lot of people GAD are just up in their head. They're just worried about more “real-life” things. But again, a lot of OCD stuff can be real-life things. I mean, look at COVID. That was real life. And people's OCD could wrap itself around that. So, I treat GAD and OCD quite similarly. There are some differences, but in terms of scripting, we call it “worry time” in GAD. It's got a different name, but it's basically the same thing. Kimberley: Right. Okay. Thank you for answering that because I know some folks here listening will be not having OCD and will be curious to see how it affects them. So, is that the practice for you or is there anything else you feel like people need to know going in, in terms of like, “Here is my strategy, here is my plan to target mental rituals”? What would you say? Shala: So, as I mentioned, I think the 'may or may nots' are bridge tool that are always available to you throughout your entire recovery. My goal with anybody that I'm working with is to help them get to the point where they can just use shoulders back. And the way that I think about this is what I call my “man in the park” metaphor. So, we've all probably been in a park where somebody is yelling typically about the end of the world and all that stuff. And even if you were to agree with some of the things that the person might say from a spiritual or religious standpoint, you don't run home and go, “Oh my gosh, we got to pack all our things up because it's the end of the world. We have to get with all of our relatives and be together because we're all going to die.” We don't do that. We hear what this guy's saying, and then we go on with our days, again, even if you might agree with some of the content. Now, why do we do that? We do that because it's not relevant in our life. We realize that person probably, unfortunately, has some problems. But it doesn't affect us. We hear it just like when we might hear birds in the background or a car honking, and we just go on with our day. That's how we want to treat OCD. What we do when we have untreated OCD is we run up to the man in the park and we say, “Oh my gosh, can I have a pamphlet? Let me read the pamphlet. Oh my gosh, you're right. Tell me more, tell me more.” And we're interacting with him, trying to get some reassurance that maybe he's wrong, that maybe he does really mean the end of the world is coming soon. Maybe it's going to be like in a hundred years. Eventually, we get to the point where we're handing out pamphlets for him. “Here, everybody, take one of these.” What we're doing with 'may or may nots' is we're learning how to walk by the man in the park and go, “The world may or may not be ending. The world may or may not be ending. I'm not taking a pamphlet. The world may or may not be ending.” So, we're trying to not interact with him. We're trying to take what he's saying and hold it in our heads without doing something compulsive that's going to make our anxiety higher. What we're trying to do is practice that enough till we can get to the point where we can be in the park with the guy and just go on with our day. We hear him speaking, but we're really-- it's just not relevant. It's just not part of our life. So, we just move on. And we're not trying to shove him away. It's just like any other noise or sound or activity that you would just-- it doesn't even register in your consciousness. That's what we're trying to do.  Now I think another way to think about this is if you think-- say you're in an art gallery. Art galleries are quiet and there are lots of people standing around, and there's somebody in there that you don't like or who doesn't like you or whatever. You're not going to walk up to that person and tap on their shoulder and say, “Excuse me, I'm going to ignore you.” You're just going to be like, “I know that person is there. I'm just going to do what I'm doing.” And I think that's-- I use that to help people understand this transition, because we're basically going from 'may or may nots' where we're saying, “OCD, I'm not letting you do this to me anymore,” so we are being really aggressive with it, to this being able to be in the same space with it, but we're not talking to it at all because we don't need to, because we can be in the presence with the intrusive thoughts that the OCD is reacting to, just like the presence of all the other thousands of thoughts we have each day without interacting with them. Kimberley: That's so interesting. I've never thought of it that way.  Shala: And so, that's where I'm trying to get people because that is the strongest, strongest recovery, is if you can go do the things that you want to do, be in the presence of the anxiety and not do compulsions physical or mental, you don't give anything for OCD to work with. I have a whole chapter in my memoir about this after I heard Reid say at one of the conferences, “We need to act as though what OCD is saying doesn't matter.” And that was revolutionary to me to hear that. And that's what we're trying to do both physically and mentally. Because if you can have an obsession and focus on what you want to focus on, do what you want to do, you're not giving OCD anything to work with. And typically, it'll just drain away. But this takes time. I mean, it has taken me years to learn how to do this, but I went untreated for 35 years too. It may not take you years, but it may. And that's okay. It's a process. And I think if you have trouble trying to do shoulders back, man in the park, use 'may or may nots'. You can use the combination. But I think we're trying to get to the point where you can just be with the OCD and hear it flipping out and just go on with your day. OCD, BDD, and Mental Rituals  Kimberley: In your book, you talk about the different voices. There is a BDD voice and an OCD voice. Was it harder or easier depending on the voice? Was that a component for you in that-- because the words and the voice sound a little different. I know in your memoir you give them different names and so forth, which if anyone hasn't read your memoir, they need to go right now and read it. Do you have any thoughts on that in terms of the different voices or the different ways in which the disorders interact? Shala: That's a really great question because yes, I think OCD does shift its voice and shift its persona based on how scared it is. So, if it's a little bit scared, it's probably going to speak to you. It's still going to be not a very nice voice. It might be urgent and pleading. But if it's super scared, I talk about mine being like the triad of hell, how my OCD will personify into different things based on how scared it is. And if it's super scared and it's going to get super big and it's going to get super loud in your head because it's trying desperately to help you understand you've got to save it because it thinks it's in danger. That's all its content. Then I think-- and if you have trouble ignoring it because it's screaming in your head, like the man in the park comes over with his megaphone, puts it right up against your ear and starts talking, that's hard to ignore. That's hard to act like that's not relevant because it hurts. There's so much noise.  That's when you might have to use a may or may not type approach because it's just so loud, you can't ignore it, because it's so scared. And that's okay. And again, sometimes I'll have to use that. Not too terribly often just because I've spent a long time working on how to use the shoulder's back, man in the park, but if I have to use it, I use it. And so, I think your thought about how do I interact with the OCD based on how aggressive it's being also plays into this. Kimberley: I love all this. I think this is really helpful in terms of being able to be flexible. I know sometimes we want just the one rule that's going to work in all situations, but I think you're right. I think that there needs to be different approaches. And would you say it depends on the person? Do you give them some autonomy over finding what works for them, or what would you say?  Shala: Absolutely. If people are up in their heads and they don't want to use 'may or may nots', I'll try to use some other things. If I really, really think that that's what we need right now, is we need scripting, I'll try to sell them on why. But at the end of the day, it's always my client's choice and I do it differently based on every client. For some clients, it might be just more empowering statements. For some clients where it's more panicky focused, it might be more about bringing on your anxiety. Sometimes it might be pulling self-compassion in and just saying the self-compassion statements out loud. So, it really does vary by person. There's no one-size-fits-all, but I think, I feel that people need to have something to replace the mental ritualizing with at the beginning that they've been doing it for a long time, just because otherwise, it's like, I'm giving them a bicycle, they've never ridden a bicycle before and I won't give them any training wheels. And that's really, really hard. Some people can do it. I mean, some people can just be like, “Oh, I'm to stop doing that in my head? Okay, well, I'll stop doing that in my head.” But most people need something to help them bridge that gap to get to the point where they can just be in the presence with it and not be talking to it in their heads. Kimberley: Amazing. All right. Any final statements from you as we get close to the end? Shala: I think that it's important to, as you're working on this, really think about what you're doing in your head that might be subtle, that could be making the OCD worse. And I think talking and being willing to talk about this to therapists about putting it all out there, “Hey, I'm saying this to myself in my head, is that helpful or harmful?” Because OCD therapy can be pretty straightforward. I mean, ERP, go out and face your fears, don't do rituals. It sounds pretty straightforward. But there is a lot of subtlety to this. And the more that you can root out these subtle mental rituals, the better that your recovery is going to be.  And know too that if you've had untreated OCD for a long time, you can uncover mental rituals, little bitty ones, for years after you get out of therapy. And that's okay. It doesn't mean you're not in recovery. It just means that you are getting more and more insightful and educated about what OCD is. And the more that you can pick those little things out, just the better your recovery will be. But we also don't want to be perfectionistic about that like, “I must eliminate every single mental ritual that I have or I'm not going to be in a good recovery.” That's approaching your ERP like OCD would do. And we don't want to do that. But we do want to be mindful about the subtleties and make sure to try to pull out as many of those subtle things that we might be doing in our heads as possible.  Kimberley: Amazing. Thank you. Tell us-- again, first, let me just say, such helpful information. And your personal experience, I think, is really validating and helpful to hear on those little nuances. Tell us where people can hear about you and the amazing projects you've got going on. Shala: You can go to ShalaNicely.com and I have lots of free blog posts I've written on this. So, there are two blog posts, two pretty extensive blog posts on 'may or may nots'. So, if you go on my website and just search may or may not, it'll bring up two blog posts about that. If you search on shoulders back or man in the park, you'll find two blog posts on how to do that technique. I also have a blog post I wrote in the last year or so called Shower Scripting, which is how to do ERP, like just some touch-up scripting in the shower, use that time. So, I would say go to my website and you can find all sorts of free resources. I've got two books. You can find on Amazon, Everyday Mindfulness for OCD, Jon Hershfield and I co-wrote. And we talk about ‘may or may nots' and shoulders back and some of the things in there just briefly. And then my memoir, Is Fred in the Refrigerator?: Taming OCD and Reclaiming My Life, is also on Amazon or bookstores, Audible, and that kind of thing.  Kimberley: I wonder too, if we could-- I'm going to put links to all these in the show note. I remember you having a word with your OCD, a video? Shala: Oh yes, that's true. Kimberley: Can we link that too? Shala: Yes. And that one I have under my COVID resources, because I'm so glad you brought that up. When the pandemic started, my OCD did not like it, as many people who have contamination OCD can relate to. And it was pretty scary all the time. And it was making me scared all the time. And eventually, I just wrote it a letter and I'm like, “Dude, we're not doing this anymore.” And I read it out loud and I recorded it out loud so that people could hear how I was talking to it.  Kimberley: It was so powerful. Shala: Well, thank you. And it's fun to do. I think the more that you can personify your OCD, the more you can think of it as an entity that is within you but is not you, and to recognize that your relationship with it will change over time. Sometimes you're going to be compassionate with it. “Gosh, OCD, I'm so sorry,” You're scared we're doing this anyway. Sometimes you're going to be aggressive with it. Sometimes you just ignore it. And that changes as you go through therapy, it changes through your life. And I think that recognizing that it's okay to have OCD and to have this little thing, I think of like an orange ball with big feet and sunglasses is how I think about it when it's behaving – it makes it less of an adversarial relationship over time and more like I have an annoying little sibling that, gosh, it's just not going to ever not be there, but it's fine. We can live together and live in this uncertainty and be happy anyway. Kimberley: I just love it. Thank you so much for being here and sharing your experience and your knowledge. It's so wonderful. Shala: Thank you so much for having me.

SUMMARY:  In this weeks podcast, we have my dearest friend Shala Nicely talking about how she manages mental compulsions.  In this episode, Shala shares her lived experience with Obsessive Compulsive Disorder and how she overcomes mental rituals. In This Episode: How to reduce mental compulsions for OCD and GAD. How to use Flooding Techniques with Mental Compulsions Magical Thinking and Mental Compulsions BDD and Mental Compulsions Links To Things I Talk About: Shalanicely.com Book: Is Fred in the Refridgerator? Book: Everyday Mindfulness for OCD ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone needs tools for anxiety... If you like Your Anxiety Toolkit Podcast, visit YOUR ANXIETY TOOLKIT PODCAST to subscribe free and you'll never miss an episode. And if you really like Your Anxiety Toolkit, I'd appreciate you telling a friend (maybe even two). EPISODE TRANSCRIPTION This is Your Anxiety Toolkit - Episode 284. Welcome back, everybody. We are on the third video or the third part of this six-part series on how to manage mental compulsions. Last week's episode with Jon Hershfield was bomb, like so good. And I will say that we, this week, have Shala Nicely, and she goes for it as well. So, I am so honored to have these amazing experts talking about mental compulsions, talking about what specific tools they use.  So, I'm not going to take too much time of the intro this time, because I know you just want to get to the content. Again, I just want to put a disclaimer. This should not replace professional mental health care. This series is for educational purposes only. My job at CBT School is to give you as much education as I can, knowing that you may or may not have access to care or treatment in your own home. So, I'm hoping that this fills in a gap that maybe we've missed in the past in terms of we have ERP School, that's an online course teaching you everything about ERP to get you started if you're doing that on your own. But this is a bigger topic. This is an area that I'd need to make a complete new course. But instead of making a course, I'm bringing these experts to you for free, hopefully giving you the tools that you need.  If you're wanting additional information about ERP School, please go to CBTSchool.com. With that being said, let's go straight over to this episode with Shala Nicely.  Kimberley: Welcome, Shala. I am so happy to have you here. Shala: I am so happy to be here. Thank you for having me. Kimberley: Okay. So, I have heard a little bit of your views on this, but I am actually so excited now to get into the juicy details of how you address mental compulsions or mental rituals. First, I want to check in with you, do you call them mental compulsions, rituals, rumination? How do you address them? Shala: Yeah. All those things. I also sometimes call it mental gymnastics up in your head, it's all sorts of things you're doing in your head to try to get some relief from anxiety. Kimberley: Right. So, if you had a patient or a client who really was struggling with mental compulsions, whether or not they were doing other compulsions as well, how might you address that particular part of their symptomology? Shala: So, let me answer that by stepping back a little bit and telling you about my own experience with this, because a lot of the way I do it is based on what I learned, trying to manage my own mental rituals. I've had OCD probably since I was five or six, untreated until I was 39. Stumbled upon the right treatment when I went to the IOCDF Conference and started doing exposure mostly on my own. I went to Reid Wilson's two-day group, where I learned how to do it. But the rest of the time, I was implementing on my own. And even though I had quite a few physical compulsions, I would've considered myself a primary mental ritualizer, meaning if we look at the majority, my compulsions were up in my head. And the way I think about this is I think that sometimes if you have OCD for long enough, and you've got to go out and keep functioning in the world and you can't do all these rituals so that people could see, because then people will be like, “What's wrong with you? What are you doing?” you take them inward. And some mental compulsions can take the place of physical compulsions that you're not able to do for whatever reason because you're trying to function. And I'd had untreated OCD for so long that most of my rituals were up in my head, not all, but the great majority of them.  Exposure & Response Prevention for Mental Compulsions So, when I started to do exposure, what I found was I could do exposure therapy, straight up going and facing my fears, like going and being around things that might be triggering all I wanted, but I wasn't necessarily getting better because I wasn't addressing the mental rituals. So, basically, I'm doing exposure without response prevention or exposure with partial response prevention, which can make things either worse or just neutralize your efforts. So, what I did was I figured out how to be in the presence of triggers and not be up in my head, trying to do analyzing, justifying, figuring it out, replaying the situation with a different ending, all the sorts of things that I would do over and over in my head. And the way I did this was I took something I learned from Jonathan Grayson and his book, Freedom From OCD. I know you're having him on for this series too. And he talked about doing all this ERP scripting, where you basically write out the worst-case scenario, what you think your OCD thinks is going to happen and you write it in either a worst-case way or an uncertainty-focused way. And what I did was after reading his book, I took that concept and I just shortened it down, and anything that my OCD was afraid of, I would just wrap may or may not surround it.  So, for instance, an example that I use in Is Fred in the Refrigerator?, my memoir, Taming OCD and Reclaiming My Life was that I used to-- when I was walking through stores like Target, if I saw one of those little plastic price tags that had fallen on the ground, if I didn't pick it up and put it out of harm's way, I was afraid somebody was going to slip and fall and break their neck. And it would be on some security camera that I just walked on past it and didn't do anything. So, a typical scrupulosity obsession. And so, going shopping was really hard because I'm cleaning up the store as I'm shopping. And so, what I would do is I would either go to Target, walk past the price tag. And then as I'm just passing the price tag, I would say things. And in Target, I obviously couldn't do this really out loud, mumble it out loud as best, but I may or may not cause somebody to kill themselves by they're going to slip and fall on that price tag because I didn't pick it up. I may or may not be an awful, terrible rotten human being. They may or may not catch me and throw me into jail. I may or may not rot in prison. People may or may not find out what a really bad person I really am. This may or may not be OCD, et cetera, et cetera, et cetera.  And that would allow me to be present with the obsessions, all the what-ifs – those are basically what-ifs turned into ‘may or may nots' – without compulsing with them, without doing anything that would artificially lower my anxiety. So, it allowed me to be in the presence of those obsessive thoughts while interrupting the pattern of the mental rituals. And that's really how I use ‘may or may nots' and how I teach my clients to use ‘may or may nots' today is using them to really be mindfully present of what the OCD is worried about while not interacting with that content in a way that's going to make things worse. So, that's how I developed it for myself. And I think that-- and that is a tool that I would say is an intermediary tool. So, I use that now in my own recovery. I don't have to use 'may or may nots'. It's very often at all. If I get super triggered, which doesn't happen too terribly often, but if I get super triggered and I cannot get out of my head, I'll use 'may or may nots'.  But I think the continuum is that you try to do something to interrupt the mental rituals, which for me is the 'may or may nots'. You can also-- people can write down the scripts, they can do a worst-case scenario. But eventually, what you're trying to get to is you're trying to be able to hear the OCD, what-ifs in your head and completely ignore it. And I call that my shoulders back, the way of thinking about things. Just put your shoulders back and you move on with your day. You don't acknowledge it.  What I'll do with clients, I'll say, “If you had the thought of Blue Martian is going to land on my head, I mean, you wouldn't even do anything with that thought. That thought would just go in and go out and wouldn't get any of your attention.” That's the way we want to treat OCD, is just thoughts can be there. I'm not going to say, “Oh, that's my OCD.” I'm not going to say, “OCD, I'm not talking to you.” I'm not going to acknowledge it at all. I'm just going to treat it like any other weird thought that we have during the day and move on.  Your question was, how would you help somebody who comes in with mental rituals? Well, first, I want to understand where are they in their OCD recovery? How long have they been doing these mental rituals? What percentage of their compulsions are mental versus physical? What are the kind of things that their OCD is afraid of? Basically, make a list or a hierarchy of everything they're afraid of. And then we start working on exposure therapy. And when I have them do exposures, the first exposure I do with people, we'll find something that's-- I start in the middle of the hierarchy. You don't have to, but I try. And I will have them face the fear. But then I'll immediately ask them, what is your OCD saying right now? And they'll tell me, and I'll say, “I want you to repeat after me.” I have them do this, and everyone that I see hates this, but I have them do it. Standing up with their shoulders back like Wonder Woman, because this type of power pose helps them. It changes the chemistry of your body and helps you feel more powerful.  OCD thinks it's very powerful. So, I want my clients to feel as powerful as they can. So, I have them stand like Wonder Woman and they repeat after me. Somebody could-- let's just say we are standing near something red on the floor. And I'll say, “Well, what is your OCD saying right now?” And they'll say, “Well, that's blood and it could have AIDS in it, and I'm going to get sick.” I'll say, “Well, that may or may not be a spot of blood on the floor. I may or may not get sick and I may or may not get AIDS, but I want to do this. I'm going to stay here. OCD, I want to be anxious, so bring it on.”  And that's how we do the exposure, is I ask them what's in their head. I have them repeat it to me until they understand what the process is. And then I'm having them be in the presence of this and just script, script, script away. That's what I call it scripting, so that they are in the presence of whatever's bothering them, but they're not up in their head. And anytime something comes in their head, I teach them to pull it down into the script. Never let something be circulating in your head without saying it out loud and pulling it into the script.  I will work on this technique with clients as we're working on exposures, because eventually what we'll want to do is instead of going all over the place, “That may or may not be blood, I may or may not get AIDS, I may or may not get sick,” I'll say, “Okay, of all the things you've just said, what does your OCD-- what is your OCD scared of the most? Let's focus on that.” And so, “I may or may not get AIDS. I may or may not get AIDS. I may or may not have HIV. I may or may not get AIDS,” over again until people start to say, “Oh, okay. I guess I don't have any control over this,” because what we're trying to do is help the OCD habituate to the uncertainty. Habituate, I know that'd be a confusing word. You don't have to habituate in order for exposure to work due to the theory of inhibitory learning, but we're trying to help your brain get used to the uncertainty here. Kimberley: And break into a different cycle instead of doing the old rumination cycle.  Shala: Yes. And so then, I'll teach people to just find their scariest fear. They say that over and over and over again. Then let's hit the next one. “Well, my family may or may not survive if I die because if I get a fatal disease and I die and my family may or may not be left destitute,” and then over and over. “My family may or may not be left destitute. My family may or may not be left destitute, whatever,” until we're hitting all the things that could be circulating in your head.  Now, some people really don't need to do that scripting because they're not up in their head that much. But that's the minority of people. I think most people with OCD are doing something in their head. And a lot of people aren't aware of what they're doing because these mental rituals are incredibly subtle at times. And so, as people, as my clients go out and work on these exposures, I'll have them tell me how it's going. I have people fill out forms on my website each day as they're doing exposures so I can see what's going on. And if they're not really up in their head and they don't really need to do the ‘may or may nots', great. That's better. In fact, just go do the exposure and go on with your life. If they're up in their head, then I have them do the 'may or may nots'. And so, that's how I would start with somebody.  And so, what I'm trying to do is I'm giving them what I call a bridge tool. Because people who have been mental ritualizing for a long time, I have found it's virtually impossible to just stop because that's what your mind is used to doing. And so, what I'm doing is I'm giving them a competing response. And I'm saying here, instead of mental ritualizing, I'd like you to say a bunch of 'may or may nots' statements while standing up and say them out loud while looking like Wonder Woman. Everybody rolls their eyes like, “Really?” But that's what we do as a bridge tool. And so, they've lifted enough mental weights, so to speak, with this technique that they can hear the OCD and start to disengage and not interact with it at all. Then we move to that technique. Flooding Techniques for Mental Rumination Kimberley: Is there a reason why-- and for some of the listeners, they may have learned this before, but is there a reason why you use 'may or may nots' instead of worst-case scenarios? Shala: For me, for my personal OCD recovery journey, what I found with worst-case scenario is I got too lost in the content. I remember doing-- I had had a mammogram, it had come back with some abnormal findings. I spent the whole weekend trying to do scripting about what could happen, and I was using worst-case scenario. Well, I end up in the hospital, I end up with breast cancer, I end up dead. And by the end of the weekend, I was completely demoralized. And I'm like, “Well, I don't bother because I'm going to be dead, because I have breast cancer.” That's where my mind took it because I've had OCD long enough that if I get a really scary and I start and I play around in the content, I'm going to start losing insight and I'm going to start doing depression as a compulsion, which is the blog we did talk about, where you start acting depressed because you're believing what the OCD says like, “Oh, well, I might as well just give up, I have breast cancer,” and then becoming depressed, and then acting like it's true. And then that's reinforcing the whole cycle.  So, for me, worst-case scenario scripting made things worse. So, when I stayed in the uncertainty realm, the ‘may or may nots' that helped because I was trying to help my brain understand, “Well, I may or may not have breast cancer. And if I do, I mean, I'll go to the doctor, I'll do what I need to do, but there's nothing I can do about it right now in my head other than what I'm doing.” Some people like worst-case scenario and it works fine for them. And I think that works too. I mostly use 'may or may nots' with clients unless they are unable through numbing that they might be doing. If they're unable to actually feel what they're saying, because they're used to turning it over in their head and pulling the anxiety down officially, and so I can't get a rise out of the OCD because there's a lot of really little subtle mental compulsions going on, then I'll insert some worst-case scenario to get the anxiety level up, to help them really feel the fear, and then pull back into 'may or may nots'. But there's nothing wrong with worst-case scenario. But for me, that was what happened. And I think if you are prone to depression, if you're prone to losing insight into your OCD when you've got a really big one, I think that's a risk factor for using that particular type of scripting.  Magical Thinking and Mental Compulsions  Kimberley: Right. And I found that they may or may not have worked just as well, except the one thing, and I'm actually curious on your opinion on this and I have not had this conversation, is I find that people who have a lot of magical thinking benefit by worst-case scenario, like their jinxing compulsions and so forth, like the fear of saying it means it will happen. So, saying the worst-case is the best exposure. Is that true for you? Shala: I have not had to use it much on my own magically. I certainly had a lot of magical thinking. Like, if I don't hit this green light, then somebody's going to die. But I think the worst-case scenario, I could actually work well in that, because if you use the worst-case scenario, it can make it seem so ridiculous that it helps people let go of it more easily. And I think you can do that with 'may or may nots' too. I'll try to encourage people to use the creativity that they have because everybody with OCD has a ton of creativity. And we know that because the OCD shares your brain and it's certainly the creative stuff And to one-up the OCD, you use the scripting to be like, “Gosh, I may or may not get some drug-disease and give it to my entire neighborhood. I may or may not kill off an entire section of my county. We may or may not infect the entire state of Georgia. The entire United States may or may not blow up because I got this one disease. So, they may or may not have to eject me off the earth and make me live on Mars because I'm such a bad person.” This ‘may or may not' is in all this crazy stuff too, because that's how to win, is to one up the OCD. It thinks that's scary, let's go even scarier. But the scary you get, it also gets a little bit ridiculous after a while. And then the whole thing seems to be a little bit ridiculous. So, I think you can still use that worst-case stuff with may or may not. Kimberley: Right. Okay. So, I mean, I will always sort of-- I know you really well. I've always held you so high in my mind in just how resilient and strong you are in doing this. How might you, or how do you help people who feel completely powerless at even addressing this? For you to say it, it sounds very like you're just doing it and it's so powerful. But for those who are really struggling with this idea of like, you said, coming out of your head, can you speak to how you address that in session if someone's really struggling to engage in 'may or may nots' and so forth? Shala: Yeah. Well, thank you for the kind words, first off. I think that it's really common for people with OCD by the time they get to a therapist to feel completely demoralized, especially if they've been to multiple therapists before they get to somebody who does ERP. And so, they feel like they're the victim at the hands of a very cruel abuser that they can't get away from. And so, they feel beaten down and they don't know how to get out of their heads. They feel like they're trapped in this mental prison. They can't get out. And if somebody is struggling like that, and they're doing the 'may or may nots' and the OCD is reacting, which of course, it will, and coming back at them stronger, which I always warn people, this is going to happen. When you start poking at this, the OCD is going to poke back and poke back even harder, because it wants to get you back in line so it can keep you prisoner.  So, what I'll often do in those situations, if I see somebody is really feeling like they have been so victimized, that they're never going to be able to get over this, is the type of script I have them do is more of an empowerment script, which could sound like this: “OCD, I'm not listening to you anymore. I'm not doing what you want. I am strong. I can do this.” And I might add some 'may or may nots' in there. “And I want to be anxious. Come on, bring it on. You think that's scary? Give me something else.”  I know you're having Reid Wilson on as part of this too. I learned all that “bring it on” type stuff and pushing for the anxiety from him. And I think helping people say that out loud can be really transformative. I've seen people just completely break down in tears of sort of, “Oh my gosh, I could do this,” like tears of empowerment from standing up and yelling at their OCD.  If people like swearing, I also just have them swear at it, like they would really swear at somebody who had been abusing them if they had a chance, because swearing actually can make you feel more powerful too, and I want to use all the tools we can. So, I think scripting comes in a number of forms. It's all about really taking what's in your head, turning it into a helpful self-talk and saying it out loud. And the reason out loud is important for any type of scripting is that if you're saying it in your head, it's going to get mixed up with all the jumble of mental ruminating that's going on. And saying it out loud makes it hard for you to ruminate. It's not impossible, but it's hard because you're saying it. Your brain really is only processing one thing at a time. And so, if you're talking and really paying attention to what you're saying, it's much harder to be up in your head spinning this around.  And so, adding these empowerment scripts in with the 'may or may nots' helps people both accept the uncertainty and feel like they can do this, feel like they can stand up to the OCD and say, “You've beaten me enough. No more. This is my life. I'm not letting you ruin it anymore. I am taking this back. I don't care how long it takes. I don't care what I have to do. I'm going to do this.” And that builds people up enough where they can feel like they can start approaching these exposures. Kimberley: I love that. I think that is such-- I've had that same experience of how powerful empowerment can be in switching that behavior. It's so important. Now, one thing I really want to ask you is, do you switch this method when you're dealing with other anxiety disorders – health anxiety, social anxiety, panic disorder? What is your approach? Is there a difference or would you say the tools are the same? Shala: There's a slight difference between disorders. I think health anxiety, I treat exactly like OCD. Even some of the examples I gave here were really health anxiety statements. With panic disorder-- and again, I learned this from Reid and you can ask him more about this when you interview him. But with pain disorder, it's all about, I want to feel more shorter breath, more like their elephant standing on my chest. I want my heart to be faster. But I'm doing this while I'm having people do exercises that would actually create those feelings, like breathing through a little bit of cocktail straw, jogging, turning up a space heater, and blowing it on themselves. So, we're trying to create those symptoms and then talk out loud and say, “Come on, I want more of this. I want to feel more anxious. Give me the worst panic attack you've ever had.” So, it's all about amping up the symptoms.  With social anxiety, it's a little bit different because with social anxiety, I would work on the cognitions first. Whereas with OCD, we don't work on the cognitions at all, other than I want you to have a different cognitive relationship with your disorder and your anxiety. I want you to want the anxiety. I want you to want the OCD to come and bother you because that gives you an opportunity to practice. That's the cognitive work with OCD. I do not work on the cognitive work on the content. I'm not going to say to somebody, “Well, the chance you're going to get AIDS from that little spot of blood is very small.” That's not going to be helpful  With social anxiety, we're actually working on those distorted cognitions at the beginning. And so, a lot of the work with social anxiety is going to be going out and testing those new cognitions, which really turns the exposures into what we call behavioral experiments. It's more of a cognitive method. We're going out and saying, “Gosh, my new belief, instead of everybody's judging me, is, well, everybody is probably thinking about themselves and I'm going to go do some things that my social anxiety wouldn't want me to do and test out that new belief.” I might have them use that new belief, but also if their anxiety gets really high and they're having a hard time saying, “Well, that person may or may not be judging me. They may or may not be looking at me funny. They may or may not go home and tell people about me.” But really, we're trying to do something a little bit different with social anxiety. Kimberley: And what about with generalized anxiety? With the mental, a lot of rumination there, do you have a little shift in how you respond? Shala: Yeah. So, it's funny that the talk that Michelle Massi and others gave at IOCDF-- I think it was at IOCDF this year about what's the difference between OCD and GAD is they're really aligned there. I mean, I treat GAD very similarly the way I treat OCD in that people are up in their heads trying to do things. They're also doing other types of safety behaviors, compulsive safety behaviors, but a lot of people GAD are just up in their head. They're just worried about more “real-life” things. But again, a lot of OCD stuff can be real-life things. I mean, look at COVID. That was real life. And people's OCD could wrap itself around that. So, I treat GAD and OCD quite similarly. There are some differences, but in terms of scripting, we call it “worry time” in GAD. It's got a different name, but it's basically the same thing. Kimberley: Right. Okay. Thank you for answering that because I know some folks here listening will be not having OCD and will be curious to see how it affects them. So, is that the practice for you or is there anything else you feel like people need to know going in, in terms of like, “Here is my strategy, here is my plan to target mental rituals”? What would you say? Shala: So, as I mentioned, I think the 'may or may nots' are bridge tool that are always available to you throughout your entire recovery. My goal with anybody that I'm working with is to help them get to the point where they can just use shoulders back. And the way that I think about this is what I call my “man in the park” metaphor. So, we've all probably been in a park where somebody is yelling typically about the end of the world and all that stuff. And even if you were to agree with some of the things that the person might say from a spiritual or religious standpoint, you don't run home and go, “Oh my gosh, we got to pack all our things up because it's the end of the world. We have to get with all of our relatives and be together because we're all going to die.” We don't do that. We hear what this guy's saying, and then we go on with our days, again, even if you might agree with some of the content. Now, why do we do that? We do that because it's not relevant in our life. We realize that person probably, unfortunately, has some problems. But it doesn't affect us. We hear it just like when we might hear birds in the background or a car honking, and we just go on with our day. That's how we want to treat OCD. What we do when we have untreated OCD is we run up to the man in the park and we say, “Oh my gosh, can I have a pamphlet? Let me read the pamphlet. Oh my gosh, you're right. Tell me more, tell me more.” And we're interacting with him, trying to get some reassurance that maybe he's wrong, that maybe he does really mean the end of the world is coming soon. Maybe it's going to be like in a hundred years. Eventually, we get to the point where we're handing out pamphlets for him. “Here, everybody, take one of these.” What we're doing with 'may or may nots' is we're learning how to walk by the man in the park and go, “The world may or may not be ending. The world may or may not be ending. I'm not taking a pamphlet. The world may or may not be ending.” So, we're trying to not interact with him. We're trying to take what he's saying and hold it in our heads without doing something compulsive that's going to make our anxiety higher. What we're trying to do is practice that enough till we can get to the point where we can be in the park with the guy and just go on with our day. We hear him speaking, but we're really-- it's just not relevant. It's just not part of our life. So, we just move on. And we're not trying to shove him away. It's just like any other noise or sound or activity that you would just-- it doesn't even register in your consciousness. That's what we're trying to do.  Now I think another way to think about this is if you think-- say you're in an art gallery. Art galleries are quiet and there are lots of people standing around, and there's somebody in there that you don't like or who doesn't like you or whatever. You're not going to walk up to that person and tap on their shoulder and say, “Excuse me, I'm going to ignore you.” You're just going to be like, “I know that person is there. I'm just going to do what I'm doing.” And I think that's-- I use that to help people understand this transition, because we're basically going from 'may or may nots' where we're saying, “OCD, I'm not letting you do this to me anymore,” so we are being really aggressive with it, to this being able to be in the same space with it, but we're not talking to it at all because we don't need to, because we can be in the presence with the intrusive thoughts that the OCD is reacting to, just like the presence of all the other thousands of thoughts we have each day without interacting with them. Kimberley: That's so interesting. I've never thought of it that way.  Shala: And so, that's where I'm trying to get people because that is the strongest, strongest recovery, is if you can go do the things that you want to do, be in the presence of the anxiety and not do compulsions physical or mental, you don't give anything for OCD to work with. I have a whole chapter in my memoir about this after I heard Reid say at one of the conferences, “We need to act as though what OCD is saying doesn't matter.” And that was revolutionary to me to hear that. And that's what we're trying to do both physically and mentally. Because if you can have an obsession and focus on what you want to focus on, do what you want to do, you're not giving OCD anything to work with. And typically, it'll just drain away. But this takes time. I mean, it has taken me years to learn how to do this, but I went untreated for 35 years too. It may not take you years, but it may. And that's okay. It's a process. And I think if you have trouble trying to do shoulders back, man in the park, use 'may or may nots'. You can use the combination. But I think we're trying to get to the point where you can just be with the OCD and hear it flipping out and just go on with your day. OCD, BDD, and Mental Rituals  Kimberley: In your book, you talk about the different voices. There is a BDD voice and an OCD voice. Was it harder or easier depending on the voice? Was that a component for you in that-- because the words and the voice sound a little different. I know in your memoir you give them different names and so forth, which if anyone hasn't read your memoir, they need to go right now and read it. Do you have any thoughts on that in terms of the different voices or the different ways in which the disorders interact? Shala: That's a really great question because yes, I think OCD does shift its voice and shift its persona based on how scared it is. So, if it's a little bit scared, it's probably going to speak to you. It's still going to be not a very nice voice. It might be urgent and pleading. But if it's super scared, I talk about mine being like the triad of hell, how my OCD will personify into different things based on how scared it is. And if it's super scared and it's going to get super big and it's going to get super loud in your head because it's trying desperately to help you understand you've got to save it because it thinks it's in danger. That's all its content. Then I think-- and if you have trouble ignoring it because it's screaming in your head, like the man in the park comes over with his megaphone, puts it right up against your ear and starts talking, that's hard to ignore. That's hard to act like that's not relevant because it hurts. There's so much noise.  That's when you might have to use a may or may not type approach because it's just so loud, you can't ignore it, because it's so scared. And that's okay. And again, sometimes I'll have to use that. Not too terribly often just because I've spent a long time working on how to use the shoulder's back, man in the park, but if I have to use it, I use it. And so, I think your thought about how do I interact with the OCD based on how aggressive it's being also plays into this. Kimberley: I love all this. I think this is really helpful in terms of being able to be flexible. I know sometimes we want just the one rule that's going to work in all situations, but I think you're right. I think that there needs to be different approaches. And would you say it depends on the person? Do you give them some autonomy over finding what works for them, or what would you say?  Shala: Absolutely. If people are up in their heads and they don't want to use 'may or may nots', I'll try to use some other things. If I really, really think that that's what we need right now, is we need scripting, I'll try to sell them on why. But at the end of the day, it's always my client's choice and I do it differently based on every client. For some clients, it might be just more empowering statements. For some clients where it's more panicky focused, it might be more about bringing on your anxiety. Sometimes it might be pulling self-compassion in and just saying the self-compassion statements out loud. So, it really does vary by person. There's no one-size-fits-all, but I think, I feel that people need to have something to replace the mental ritualizing with at the beginning that they've been doing it for a long time, just because otherwise, it's like, I'm giving them a bicycle, they've never ridden a bicycle before and I won't give them any training wheels. And that's really, really hard. Some people can do it. I mean, some people can just be like, “Oh, I'm to stop doing that in my head? Okay, well, I'll stop doing that in my head.” But most people need something to help them bridge that gap to get to the point where they can just be in the presence with it and not be talking to it in their heads. Kimberley: Amazing. All right. Any final statements from you as we get close to the end? Shala: I think that it's important to, as you're working on this, really think about what you're doing in your head that might be subtle, that could be making the OCD worse. And I think talking and being willing to talk about this to therapists about putting it all out there, “Hey, I'm saying this to myself in my head, is that helpful or harmful?” Because OCD therapy can be pretty straightforward. I mean, ERP, go out and face your fears, don't do rituals. It sounds pretty straightforward. But there is a lot of subtlety to this. And the more that you can root out these subtle mental rituals, the better that your recovery is going to be.  And know too that if you've had untreated OCD for a long time, you can uncover mental rituals, little bitty ones, for years after you get out of therapy. And that's okay. It doesn't mean you're not in recovery. It just means that you are getting more and more insightful and educated about what OCD is. And the more that you can pick those little things out, just the better your recovery will be. But we also don't want to be perfectionistic about that like, “I must eliminate every single mental ritual that I have or I'm not going to be in a good recovery.” That's approaching your ERP like OCD would do. And we don't want to do that. But we do want to be mindful about the subtleties and make sure to try to pull out as many of those subtle things that we might be doing in our heads as possible.  Kimberley: Amazing. Thank you. Tell us-- again, first, let me just say, such helpful information. And your personal experience, I think, is really validating and helpful to hear on those little nuances. Tell us where people can hear about you and the amazing projects you've got going on. Shala: You can go to ShalaNicely.com and I have lots of free blog posts I've written on this. So, there are two blog posts, two pretty extensive blog posts on 'may or may nots'. So, if you go on my website and just search may or may not, it'll bring up two blog posts about that. If you search on shoulders back or man in the park, you'll find two blog posts on how to do that technique. I also have a blog post I wrote in the last year or so called Shower Scripting, which is how to do ERP, like just some touch-up scripting in the shower, use that time. So, I would say go to my website and you can find all sorts of free resources. I've got two books. You can find on Amazon, Everyday Mindfulness for OCD, Jon Hershfield and I co-wrote. And we talk about ‘may or may nots' and shoulders back and some of the things in there just briefly. And then my memoir, Is Fred in the Refrigerator?: Taming OCD and Reclaiming My Life, is also on Amazon or bookstores, Audible, and that kind of thing.  Kimberley: I wonder too, if we could-- I'm going to put links to all these in the show note. I remember you having a word with your OCD, a video? Shala: Oh yes, that's true. Kimberley: Can we link that too? Shala: Yes. And that one I have under my COVID resources, because I'm so glad you brought that up. When the pandemic started, my OCD did not like it, as many people who have contamination OCD can relate to. And it was pretty scary all the time. And it was making me scared all the time. And eventually, I just wrote it a letter and I'm like, “Dude, we're not doing this anymore.” And I read it out loud and I recorded it out loud so that people could hear how I was talking to it.  Kimberley: It was so powerful. Shala: Well, thank you. And it's fun to do. I think the more that you can personify your OCD, the more you can think of it as an entity that is within you but is not you, and to recognize that your relationship with it will change over time. Sometimes you're going to be compassionate with it. “Gosh, OCD, I'm so sorry,” You're scared we're doing this anyway. Sometimes you're going to be aggressive with it. Sometimes you just ignore it. And that changes as you go through therapy, it changes through your life. And I think that recognizing that it's okay to have OCD and to have this little thing, I think of like an orange ball with big feet and sunglasses is how I think about it when it's behaving – it makes it less of an adversarial relationship over time and more like I have an annoying little sibling that, gosh, it's just not going to ever not be there, but it's fine. We can live together and live in this uncertainty and be happy anyway. Kimberley: I just love it. Thank you so much for being here and sharing your experience and your knowledge. It's so wonderful. Shala: Thank you so much for having me.

To watch this as a video download it and play it from the Downloads section in the Castbox app on your device.Hiking Mt. Vitosha here in Bulgaria and I came across this really cool rock formation that I thought would be perfect for recording a video about habituating better breathing habits. We all know that our default shallow breathing is not optimal and there are numerous short and long-term health benefits of proper diaphragmatic breathing. The problem is that it's difficult to remember to practice profound breathing throughout your day...Read

This week we'll be working through the 8th meditation from book 2 of Meditations by Marcus Aurelius. "Ignoring what goes on in other people's souls — no one ever came to grief that way. But if you won't keep track of what your own soul is doing, how can you not be unhappy?" Meditations: A New Translation (the book I read these meditations from) --> [link]

How do we become more fluid, more open, and more wise? How do we embrace trust instead of giving in to fear? In this week's talk, MOI teacher Anne Savery unpacks the path factor of Wise View, dividing it into the two components of fluidity and fixedness. She asks us to reflect upon our own views and experiences, exploring how fluid or how fixed they can be. Anne also revisits two important phrases that arise in her own practice: (1) "Habituate to openness," and (2) "Welcome everything; push nothing away." She states that spiritual companions, or "soul friends," are vital in cultivating openness, fluidity, and trust. If you feel inspired by these teachings, and wish to practice generosity, please consider supporting MOI and its teachers by visiting, https://mindfulnessoutreachinitiative.org/generosity/

How Long Does it Take to Habituate to Tinnitus? How long habituation takes varies by the individual. To fully habituate to tinnitus it can take between a few weeks to over a year. 

To watch this as a video Download it and play it from the Downloads section in the Castbox app on your device.The Inner Balance Sensor is an innovative self-monitoring and heart rate variability training system for Android and IOS, it gives you the opportunity to self-experiment; run HRV tests to see how different things affect your autonomic nervous system's well-being.The emWave is a subtly pleasant and mindful technology, the rising and falling light bar on it is sort of mesmerizing.As I've written about elsewhere, you'll be a lot more disciplined in your personal growth endeavors if you spend money on them. I pay for a gym membership because then I know I'll go. For the same reason, I purchased both of these mindfulness-enhancing devices.

The Inner Balance Sensor is an innovative self-monitoring and heart rate variability training system for Android and IOS, it gives you the opportunity to self-experiment; run HRV tests to see how different things affect your autonomic nervous system's well-being.The emWave is a subtly pleasant and mindful technology, the rising and falling light bar on it is sort of mesmerizing.As I've written about elsewhere, you'll be a lot more disciplined in your personal growth endeavors if you spend money on them. I pay for a gym membership because then I know I'll go. For the same reason, I purchased both of the mindfulness-enhancing devices.

We have acclimated to a mediocre and inferior means of living- in nearly every aspect of our existence in North America. From areas of health, family, educational outcomes and finances-Black Americans lead in most negative statistics. Whether through mental conditioning or forced enslavement, we are not generally positioned for successful outcomes. In consideration of our condition, we must rethink the standards by which we are living. If we take a close examination, many of us are conditioned to mediocrity and subpar circumstances. I would suggest that we raise our standards and habituate ourselves to those standards. If we accustom ourselves to the basic principles of success, success will then become the norm. If you would like to engage with the Nurah Speaks podcast, submit your listener questions to info@NurahSpeaks.com. Listeners can also learn more about Nurah by visiting her website: NurahSpeaks.com or reading her blog by clicking this link. Follow Nurah Speaks @NurahSpeaksPodcast on Facebook, Twitter and Instagram. To bring Nurah as a speaker at your next event, email info@NurahSpeaks.com. Remember, don't just Join the Movement, Be the Movement!

Part 2: A Side of Love and Compassion Rarely Taught in Christianity But it is All Over the Bible Most of Christianity has a one sided or false idea of the love, mercy, and compassion of God. It has been humanistic, far eastern guru mystified, and it lacks any truth or power. Sometimes love can appear to be harsh, unloving, offensive, unyielding, and downright mean. Sometimes it can be deadly! If you don't believe that then you haven't read the Gospel accounts of Matthew, Mark, Luke, and John, and the Book of Revelation. In them, you will find Jesus offending many people. In some cases, they were so offended that the hound dogs of religiosity made plans to murder Jesus. Sometimes, they picked up rocks to stone Him, and once they tried to kill Him by pushing Him off a cliff! Jesus threw family members out of a funeral being held for a little girl. He then raised the girl up from the dead. He had to get out the dead heads of religion before raising the little girl up from the dead! He made a whip to drive out all the greedy traders in the Temple courtyard! He began to beat them and turn over their tables! He was all sweet, right? No, Jesus was extremely angry in that case and ready to rumble! He raged violently against the evil He saw in the Temple! If He was some weak and sickly looking man like you see in many depictions of Him, He never would have gotten to the second table before being given a memorable beat down by the money changers and animal sellers! Jesus called religious leaders vipers, children of hell, whited sepulchers, and more harsh things! These were unlovely words, according to the humanistic love many preach and teach. Today, if you say things that don't even approach the intensity or harshness of Jesus' words, many Christians cringe and think you are unloving. They would have hated Jesus when He shifted gears and was tough and intense with His tongue or actions! When Peter tried to rebuke Him, He called Peter Satan! Was that super nice? No, it wasn't, but it was love in action. Did you know that? When most of Jesus' disciples got up and left because His words were too nasty for their religious sensibilities, He turned to the few left and asked them if they wanted to leave too. There was no compromise with Jesus! He loved people by telling them the truth, regardless of what people thought or whether they received it or not. Even when Jesus' own mother and brothers wanted to see Him because they thought He had lost His mind, He refused to see them and rebuked them for not following the Word! Sometimes family needs to be set straight according to the Word when they come knocking at your door with unbelief! None of the above was done in mousey tones of niceness. Some foolishly think that speaking the truth in love should be sweet at all the times. Wrong! It is stinking thinking! The book of Revelation chapters 2 and 3 reveals how love (Jesus) rebuked His churches when they were backsliding or dead! It is not all sugar and spice and everything nice. Read the chapters carefully and allow all the falsehoods you have learned about "love language" and "walking in love" to be flushed out of your system! When the Lord says, "I will fight against you with the sword of my mouth", and "I will kill your followers with death and cast you into a sickbed" that is not the sweet talk of humanistic love! I wonder if His face was smiling and relaxed when He said all that or if there was fire in His eyes and voice? That would have been the wrong time for laughter. There was nothing funny about what He told them! Was Jesus stern and unrelenting? Yes, but then He would call all the kids and lay hands on them and bless them! Tough, stern, AND lovable towards all that came to Him for healing and deliverance. He never turned away the humble that would come to receive! Those whom I [dearly and tenderly] love, I rebuke and discipline [showing them their faults and instructing them]; so be enthusiastic and repent [change your inner self—your old way of thinking, your sinful behavior—seek God's will]. (Revelation 3:19 Amplified Bible) Get your teaching straight. Tender love will rebuke, discipline, show people their faults, instruct people, and call on them to change their sinful behavior! We serve a mighty warrior King who is also Savior, Healer, and Provider. Jesus is the Lion of the tribe of Judah (Revelation 5:5) and we were put into the new creation IN CHRIST (2 Corinthians 5:17) when we surrendered our lives to the Lord Jesus and began living for Him. We are to be lions with Him, and not little weak lambs! To the world, they may consider us as lambs to the slaughter because of the apparently good and fun side to our compassion, but we are to be more than conquerors, real lions! (Romans 8:36, 37) We are not like the false "roaring" lion that is Satan (1 Peter 5:8), but we are of the conquering lions under the Lion of the tribe of Judah that has already overcome! The righteous are bold as a lion! (Proverbs 28:1NKJV) Don't mistake our Christian compassion for the hurting and oppressed as weakness or submission to the enemy. I warn you. If you are sensitive or sissified and the girly beta male type, you will seethe at my comments. You will hate them. They will take away your sleep until you repent and ask for God's help to get you out of your betahood (an original word) and start becoming a real man.  Do you know what I mean when I say betahood (my made-up word) or a girly-beta-male? Let me show you with two pictures that were published on Gab social. These explain it much better than I could. A strong and courageous man compared to a sissified beta male!   No, I do not agree with the lying part, but the point is knowing the difference between real men (minus the lying) and pathetic girly beta males. The bad thought occurs to me from time to time, “Maybe if I slap the crap out of this girly male, maybe “it” will wake up to manhood!" After they cry and roll up in a fetal position on the floor, then you can lay hands on them and cast the devil out of them IF they want help! Then, I would go and wash my hands! Over the years, I've prayed and laid hands on many people to receive healing that had infectious diseases. I've never washed my hands after doing that. I believed the greater One was in me as I prayed, and healing was coming through me. These beta dudes, yuk! Bring on the antibacterial soap! Again, let's settle it. Our compassion is never weak because it can also be like a mama elephant with her babies. Get too close and suddenly, she goes ballistic! Her compassion for her babies will cause her to squash you like a bug to protect her own whether it's a real or perceived threat. It makes no difference. It's clobbering time! It could make you a greasy spot on the ground after you are squashed by the 12-ton mama! The same can be said of a bear and her cubs! There are many mamas like that today. They are full of love and compassion for their offspring, but try and hurt their babies, and the fight to the death is on. Any threat will be met with extreme violence. It should be. As a father has compassion on his children, so the Lord has compassion on his faithful followers. (Psalms 103:13 NET) It's like a father protecting his wife and kids with every instrument available to him, even to the death of his enemies. At least that is how real men of Godly compassion and mercy will react to protect their loved ones, but as we have seen, not all males are real men. If you are a beta, squishy toy, pushover girly-male afraid of your own shadow, then you should not get married or have children unless you change drastically. Could you imagine the travesty of being a beta girly male that looks like the sissified “it” in the pictures above, and they reproduce? Just having sex with a woman and getting her pregnant with a child does not make you a man. Betahood submissiveness to the world, the devil, the baby butchering Demonrats, and to lying MSM, will make your kids three times the wuss that you are. That is truly bad! Boyish sissified males like that are not worthy to have children upon the earth. They will not contribute any good thing to the development of future manhood. They may be males by birth, but they are not real men. They're more worried about using the right pronouns, LGBTQrstuvwxyz garbage rights, BLM, CRT, self-hatred, toxic manhood, compliance, white rage, worship of the garden gnome Fauci, and living in their mama's basement rent free. I have nothing good to say about those evil creatures! These pseudo males are the weakling types that wouldn't say or do anything to the thug trying to feel up his wife on the train, airplane, or bus. Real manhood compassion will violently take out the thug quickly by whatever means necessary. No bones about it. No prayer needed at that point. Not much thinking necessary in that scenario. It would be time to act quickly and decisively, full auto, and no holds barred. The idea is to hurt the perpetrator so badly that he won't be able to get up off the floor! Some may be thinking it right now, “And you call yourself a Christian?” I don't care what you think, I know I am a follower of Jesus. I'm not your traditional Christian that tolerates evil pushed upon my family or children. It would be righteous, and it would be a good thing to defend my woman's honor, and to take a stand against those that would attempt to hurt my kids. Do not be overcome by evil, but overcome evil with good. (Romans 12:21 NIV) That verse is immediately found before Romans 13:1, but many never quote it as it was intended, as part of the intro to Romans 13. Chapter or verse divisions were not a part of the original text! For the one in authority is God's servant for your good. But if you do wrong, be afraid, for rulers do not bear the sword for no reason. (Romans 13:4) Don't be religious and refuse to see another side to this. We are to rule and reign in LIFE now over sin and death, not just in the afterlife! (Romans 5:17; 8:37) We are those in authority over the devil and demon power NOW! (Ephesians 6:12-17, Luke 10:17, Mark 16:17, 18)    It is not only government or police that can carry a sword or gun, in the same way that we are all commanded to overcome evil with good, whether we are government officials, police officers, military, or civilians! I want you to understand that the command to overcome evil with good is for all believers. It follows then that to carry a sword or weapon to overcome evil with good is not only allowed for all believers, but it is also commanded. This is not a stretch except for the religiously brainwashed mind. Carrying the sword (or weapon) is not in vain. People that practice evil should be afraid that we carry a weapon for the sake of good! Its purpose is to do what is right and good against evil. Sometimes a weapon is what stands between you and an evil outcome. So, to use a weapon against evil when evil wants to prevail over good would be proper, good, and righteous. What would compassion do? What would love do? What would mercy do? Compassion would cause a real man to kill an illegal immigrant perv caught raping his 5 y/o daughter! Remember that story in 2021? The man that beat that pervert to death is a national hero, a real treasure, and an awesome example. He should get a medal and his own parenting show! His main topic: "This is what a real man looks like!" You have not seen violence until you see what a real man would do to those attempting to hurt his kids. Never come to a real man's door attempting to force the Pfizer, Moderna, AstraZeneca, Johnson and Johnson or other devil pharma death jabs on him or his family. Big and very permanent mistake for the fools that try that. Compassion in a real man would cause him to "dispatch" the vaccine of death totalitarians trying to force themselves on his family. Forcing a jab is tantamount to at least a rape, and at maximum it is committing murder. Frankly, in a scenario where we are forced to get a vaccine, guns may have to come out blazing. Civil war or a revolutionary war could happen in the US if we are forbidden to buy, sell, trade, or travel unless we are vaccinated and show our vaccine passports. That all sounds eerily familiar to the mark of the beast in Revelation 13:16-18, and most churches refuse to see any correlation with what is happening worldwide! Read it because it is coming eventually, and we see overwhelming evidence of its encroachment now. Demons in government in America are starting to push mandatory vaccines. What could happen? The government is playing with the firepower of the American people, and a bloody civil war could happen.I pray that NEVER happens! The truth is that totalitarian thugs will not be able to stop a force of 70 to 80 million strong that rises against them, or the six hundred and fifty million weapons in civilian hands! Totalitarians will wet their pants before their rage and surrender like the cowards they are. We the people will have spoken. We the people are Christians AND non-Christians that are willing to fight for our country and our Constitution. It would be a righteous battle if the necessity ever came for it. We are to control the government according to the Constitution. The government should never control the people. The Constitution is the main governing law of the land. Any law or “mandate” that violates our American constitutional rights should be rejected immediately. Masking, social distancing, the death jabs, vaccine passports, and the rest of the Covid garbage are of the devil and they violate our rights, both human and constitutional! It is mercy and compassion to fight for our constitutional freedoms, even if the day comes to fight to the death of our enemies. Note how I stated that. Never heard of that side of mercy and compassion? Probably not because the Scripture isn't really studied or taught much in most churches. All you hear in most churches are snippets of the Bible here and there, mostly out of context, severely watered down, or twisted to mean something foreign to the Bible! Did you know that when God slaughters or commands the slaughter of the enemies of his real and true people that God is demonstrating everlasting mercy and compassion? Ready to get any religious spirit left in you blown away? To Him Who smote Egypt in their firstborn, for His mercy and loving-kindness endure forever. (Psalms 136:10 AMP) The slaughter of all the Egyptian firstborn was an act of God's eternal or everlasting mercy and "loving" kindness! Was God having the firstborn slaughtered show His love? Man, that is hard to swallow if you look at this religiously and watered down by Sunday school at most churches! Yes, it showed to what extent God (who is love, the merciful God) was willing to go to deliver His people. Love allowed the slaughter of the firstborn to get freedom for His family. Let that sink in. Let it refresh and empower you today. That is the real true God that we serve! He will fight for us and with us to deadly force if necessary! What else did the God who is love and is merciful do as a demonstration of His eternal kindness? But shook off and overthrew Pharaoh and his host into the Red Sea, for His mercy and loving-kindness endure forever. (Psalms 136:15 AMP) God's love, mercy, and kindness caused Him to drown the enemies of His people in the Red Sea! Death by drowning the enemies of His people was a manifestation of love, mercy, kindness, and just good ole compassion! My God! More mercy? To Him Who smote great kings, for His mercy and loving-kindness endure forever; and slew famous kings, for His mercy and loving-kindness endure forever. (Psalms 136:17, 18 AMP) God smiting to the death famous and great kings because of His love, mercy, kindness, or to use another word, because of His wonderful compassion, is an awesome Word we need today. In your great kindness towards all true believers God, I ask you that our evil dictatorial governmental enemies would be slaughtered. May they be struck down with death and/or drowned in the sea. Lord fight against those who fight with us and may they be subjected to affliction or trouble from every side! (Psalms 35:1; 2 Thessalonians 1:6) That is a good prayer! I am praying according to the Scripture we quoted above and according to the 2 verses in parenthesis, so don't get offended. Have you ever prayed like that? If you don't pray that way, you should! Here is something else that should be understood. God also smote or slew the following kings mentioned by name: Sihon king of the Amorites, for His mercy and loving-kindness endure forever; and Og king of Bashan, for His mercy and loving-kindness endure forever. (Psalms 136:19, 20 AMP) The context is clear. God slew the kings Sihon and Og, but read the stories in the book of Numbers and note how God used His people to do the slaying. God often uses and backs His own people to fight a battle and kill their enemies. That is also a demonstration of God's love, mercy, kindness, and compassion as He gives His people the victory over the enemy. Diplomacy was applied first. When diplomacy failed, then the sword was unremittingly enforced. But Sihon would not allow Israel to pass through his border. Instead Sihon gathered all his people together and went out against Israel into the wilderness, and came to Jahaz, and he fought against Israel. (Numbers 21:23 AMP) Big mistake! And Israel smote the king of the Amorites with the edge of the sword and possessed his land from the river Arnon to the river Jabbok, as far as the Ammonites, for the boundary of the Ammonites was strong. (Numbers 21:24 AMP) Psalms 136:19 tells us it was God's love, mercy, and kindness that did it, and notice that God did it through the armed battalions of His people! Weep all you gutless Christians! Your misunderstanding of the love of God is profound. What about the slaying of King Og as an act of mercy, love, and kindness in Psalms 136:20? Then they turned and went up by the way of Bashan; and Og the king of Bashan went out against them, he and all his people, to battle at Edrei. But the Lord said to Moses, Do not fear him, for I have delivered him and all his people and his land into your hand; and you shall do to him as you did to Sihon king of the Amorites, who dwelt at Heshbon. So the Israelites slew Og and his sons and all his people until there was not one left alive, And they possessed his land. (Numbers 21:31-35 AMP) Not one of Og and his people were left alive, and Psalms 136:20 calls this a love victory! It was a lovefest, a compassion event, a kindness "concert" to kill them all because God gave His people the strength and ability to destroy their enemies. Space will not allow me to also look at Samson, David, Gideon, and a bunch of others that were empowered by God's love and compassion to annihilate their enemies. Has God changed? Has He stopped giving His people power and dominion over their enemies in His love, mercy, kindness, and compassion? Of course not. I am the Lord. I do not change. (Malachi 3:6 ICB) God doesn't change, and neither does the Lord Jesus! Jesus Christ is the same yesterday and today and forever. (Hebrews 13:8 NIV) Look at these verses to finish this section: Psalm 18:32-42 (NKJV): 32 It is God who arms me with strength, and makes my way perfect. 33 He makes my feet like the feet of deer, and sets me on my high places. 34 He teaches my hands to make war, so that my arms can bend a bow of bronze. 35 You have also given me the shield of Your salvation; Your right hand has held me up, Your gentleness has made me great. 36 You enlarged my path under me, So my feet did not slip. 37 I have pursued my enemies and overtaken them; Neither did I turn back again till they were destroyed. 38 I have wounded them, So that they could not rise; They have fallen under my feet. 39 For You have armed me with strength for the battle; You have subdued under me those who rose up against me. 40 You have also given me the necks of my enemies, So that I destroyed those who hated me. 41 They cried out, but there was none to save; Even to the Lord, but He did not answer them. 42 Then I beat them as fine as the dust before the wind; I cast them out like dirt in the streets. That, my brother and sister are right thoughts and correct attitudes. It is the right way to trust and believe God, and if you hook in Psalms 91, you have a perfect portrait! It worked for David against the lion, bear, Goliath, and all of David's enemies. David was a very important ancestor of Jesus. Jesus was called the seed or descendant of David, and the son of David! (John 7:42, Romans 1:3, 2 Timothy 2:8) If Jesus is my brother (Hebrews 2:11), then David is my great great, great, great, great, (and many more “greats”), my grandpa! I will emulate him as well! Psalm 144:1: Praise the LORD, who is my rock. He trains my hands for war and gives my fingers skill for battle. 2 Samuel 22:35: He trains my hands for war, so that my arms can bend a bow of bronze. Can you see that these are not isolated verses, but the clear teaching of Scripture? Psalm 44:6-7: I put no trust in my bow, my sword does not bring me victory; but you give us victory over our enemies, you put our adversaries to shame. Putting your trust in weapons is foolish at best. Weapons can fail, but God NEVER fails! Yet, that does not mean we don't own weapons and train, train, and then train some more. The victory comes from the Lord, and that is where we lay our trust.  Though I point these things out, don't think I am a violent person. I am far from it, and anybody that knows me knows I love peace and peaceful resolutions. Let me bring the truth of the matter out clearly once more. I am totally against violence. I believe in going low, keeping my mouth shut when necessary, and I am a firm believer in deescalation when confronted with someone expecting a fight. I am a peacemaker. I hate fights and I hate violence. Violence is the LAST thing on my map. If I have to fight, I have already failed at de-escalation, diplomacy, and communication. There has never been a greater truth than to harden yourself with training and learn to fight and defeat an enemy so that you never have to fight! It is a deterrent. So many years have passed since I first began training in martial arts. I still train, just to a lesser degree. In all those years, I only used my training a few times, and never because I instigated the violence. I did know how to stop the violence. Thank God! I never look for fights and I don't instigate violence. I have learned the "martial" art of talking my way out of potentially violent encounters. That has served me much better than my fists or a firearm. Just a note for those that may want to misinterpret my words in this article and push violent actions,  and use me as an excuse. Having to resort to violence is a terrible thing. Never forget it, but also let us never forget our responsibilities and our duty to stand firm for the truth. Patriotic Quotes from America's Godly Founding Fathers Let me give you some patriotic quotes from some of America's godly founding fathers. Take them to heart. They are extremely relevant today in the mess we are facing in America with totalitarian and dictatorial rulers and their cronies. Most of these quotes are in their original form so spelling differences will be noticed. Some words were spelled differently back then. Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other." John Adams That is important info for several reasons. Most of the founding fathers of America were deeply religious, and several of them were Christian ministers. Following, notice how these godly men refer to the use of weapons and what they thought concerning the right to bear arms as ratified in the Second Amendment. Note how they were vehemently against disarming the people as other countries had done.   "The laws that forbid the carrying of arms are laws of such a nature. They disarm only those who are neither inclined nor determined to commit crimes.... Such laws make things worse for the assaulted and better for the assailants; they serve rather to encourage than to prevent homicides, for an unarmed man may be attacked with greater confidence than an armed man." Thomas Jefferson, Commonplace Book, quoting 18th century criminologist Cesare Beccaria, 1774-1776 "Thus the peaceable part of mankind will be continually overrun by the vile and abandoned, while they neglect the means of self-defense. The supposed quietude of a good man allures the ruffian; while on the other hand, arms, like law, discourage and keep the invader and the plunderer in awe, and preserve order in the world as well as property. The balance of power is the scale of peace. The same balance would be preserved were all the world destitute of arms, for all would be alike; but since some will not, others dare not lay them aside. And while a single nation refuses to lay them down, it is proper that all should keep them up. Horrid mischief would ensue were one-half the world deprived of the use of them; for while avarice and ambition have a place in the heart of man, the weak will become a prey to the strong. The history of every age and nation establishes these truths, and facts need but little arguments when they prove themselves." Thomas Paine, "Thoughts on Defensive War" in Pennsylvania Magazine, July 1775 That entire article should be read. Thomas Paine hits the nail on the head against all pacifism as was practiced by the religious Quakers. He said that Satan and evil people were still on the loose on the planet and we must take up self-defense. I really like it when he says this: “I am thus far a Quaker, that I would gladly agree with all the world to lay aside the use of arms, and settle matters by negotiation; but unless the whole will, the matter ends, and I take up my musket and thank heaven he (God) has put it in my power.” Do you understand? We want peaceful relations, but when that fails, we have weapons to defend ourselves! Read the updated article here: https://selfeducatedamerican.com/2013/09/26/thoughts-on-defensive-war-by-thomas-paine  You can also read the original autograph, but you must scroll down to section XII where the essay is found. http://thomaspainefoundation.com/the-writings-of-thomas-paine-vol-i.html "No free man shall ever be debarred the use of arms." Thomas Jefferson, Virginia Constitution, Draft 1, 1776 “This difference is ascribed to our superiority in taking aim when we fire; every soldier in our army having been intimate with his gun from his infancy." Thomas Jefferson, letter to Giovanni Fabbroni, June 8, 1778 “The great object is that every man be armed. Everyone who is able might have a gun." Patrick Henry, Speech to the Virginia Ratifying Convention, June 5, 1778 I really enjoy reading the words of Thomas Jefferson. "Give about two of them every day to exercise; for health must not be sacrificed to learning. A strong body makes the mind strong. As to the species of exercise, I advise the gun. While this gives a moderate exercise to the body, it gives boldness, enterprize, and independance to the mind. Games played with the ball and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be the constant companion of your walks. Never think of taking a book with you. The object of walking is to relax the mind. You should therefore not permit yourself even to think while you walk. But divert your attention by the objects surrounding you. Walking is the best possible exercise. Habituate yourself to walk very far. "Thomas Jefferson, letter to Peter Carr, August 19, 1785 See it here: https://founders.archives.gov/documents/Jefferson/01-08-02-0319) "What country can preserve its liberties if their rulers are not warned from time to time that their people preserve the spirit of resistance. Let them take arms." Thomas Jefferson, letter to William Stephens Smith, son-in-law of John Adams, December 20, 1787 "Before a standing army can rule, the people must be disarmed, as they are in almost every country in Europe. The supreme power in America cannot enforce unjust laws by the sword; because the whole body of the people are armed, and constitute a force superior to any band of regular troops." Noah Webster, An Examination of the Leading Principles of the Federal Constitution, October 10, 1787 "If the representatives of the people betray their constituents, there is then no resource left but in the exertion of that original right of self-defense which is paramount to all positive forms of government, and which against the usurpations of the national rulers, may be exerted with infinitely better prospect of success than against those of the rulers of an individual state. In a single state, if the persons entrusted with supreme power become usurpers, the different parcels, subdivisions, or districts of which it consists, having no distinct government in each, can take no regular measures for defense. The citizens must rush tumultuously to arms, without concert, without system, without resource; except in their courage and despair." Alexander Hamilton, Federalist No. 28, December 26, 1787 This is exactly what is happening today with the Covid impositions and mandates. Government has betrayed the constituents. We are coming to the point where these usurpers, if they don't back down, we may have to rise and take up arms to defend ourselves. These are not my words, and truthfully, I hope it NEVER comes to that. I am telling you what our godly founding fathers thought about the betrayers in government that are drunk with power over the people. "To disarm the people... is the most effectual way to enslave them." George Mason, The Debates in the Several State Conventions on the Adoption of the Federal Constitution, June 14, 1788 Do you see why the Democrat evil dictators want to disarm the public? They want to enslave the American people! Let us never give up our 650 million guns presently in the hands of the civilian population! "Besides the advantage of being armed, which the Americans possess over the people of almost every other nation, the existence of subordinate governments, to which the people are attached, and by which the militia officers are appointed, forms a barrier against the enterprises of ambition, more insurmountable than any which a simple government of any form can admit of." James Madison, Federalist No. 46, January 29, 1788 "Americans have the right and advantage of being armed ― unlike the citizens of other countries whose governments are afraid to trust the people with arms." (The Federalist, No. 46 at 243- 244) "Besides the advantage of being armed, which the Americans possess over the people of almost every other nation.... Notwithstanding the military establishments in the several kingdoms of Europe, which are carried as far as the public resources will bear, the governments are afraid to trust the people with arms." (The Federalist, No. 46) "It is not certain that with this aid alone [possession of arms], they would not be able to shake off their yokes. But were the people to posses the additional advantages of local governments chosen by themselves, who could collect the national will, and direct the national force; and of officers appointed out of the militia, by these governments and attached both to them and to the militia, it may be affirmed with the greatest assurance, that the throne of every tyranny in Europe would be speedily overturned, in spite of the legions which surround it." (The Federalist, No. 46) Federalist No. 46 was from January 29, 1788. Link: https://founders.archives.gov/documents/Madison/01-10-02-0261 “A militia when properly formed are in fact the people themselves…and include, according to the past and general usage of the states, all men capable of bearing arms… to preserve liberty, it is essential that the whole body of the people always possess arms, and be taught alike, especially when young, how to use them." Richard Henry Lee, Federal Farmer No. XVIII, January 25, 1788 Here is the link to this Federal Farmer essay thought to be written by Richard Henry Lee: https://leefamilyarchive.org/papers/essays/fedfarmer/18.html "The Constitution shall never be construed to prevent the people of the United States who are peaceable citizens from keeping their own arms." Samuel Adams, Massachusetts Ratifying Convention, 1788 "If circumstances should at any time oblige the government to form an army of any magnitude, that army can never be formidable to the liberties of the people, while there is a large body of citizens little if at all inferior to them in discipline and the use of arms, who stand ready to defend their own rights and those of their fellow citizens-This appears to me the only substitute that can be devised for a standing army; the best possible security against it, if it should exist." Alexander Hamilton, Federalist No. 29, January 10, 1788 Go here to read Federalist No. 29: https://www.consource.org/document/the-federalist-no-29-1788-1-9/ "I ask who are the militia? They consist now of the whole people, except a few public officers." George Mason, Address to the Virginia Ratifying Convention, June 4, 1788 "The right of the people to keep and bear...arms shall not be infringed. A well regulated militia, composed of the body of the people, trained to arms, is the best and most natural defense of a free country...." (James Madison, I Annals of Congress 434 [June 8, 1789]) "What, Sir, is the use of a militia? It is to prevent the establishment of a standing army, the bane of liberty .... Whenever Governments mean to invade the rights and liberties of the people, they always attempt to destroy the militia, in order to raise an army upon their ruins." Rep. Elbridge Gerry of Massachusetts, I Annals of Congress 750, August 17, 1789 "As civil rulers, not having their duty to the people before them, may attempt to tyrannize, and as the military forces which must be occasionally raised to defend our country, might pervert their power to the injury of their fellow citizens, the people are confirmed by the article in their right to keep and bear their private arms." Tench Coxe, Philadelphia Federal Gazette, June 18, 1789 Here it is: https://founders.archives.gov/documents/Madison/01-12-02-0144 "A free people ought not only to be armed, but disciplined." George Washington, First Annual Address, January 8, 1790 This next one will get you in the gut. It did me. “Our cause is just. Our union is perfect. Our internal resources are great, and, if necessary, foreign assistance is undoubtedly attainable. –We gratefully acknowledge, as signal instances of the Divine favour towards us, that his Providence would not permit us to be called into this severe controversy, until we were grown up to our present strength, had been previously exercised in warlike operation, and possessed of the means of defending ourselves. With hearts fortified with these animating reflections, we most solemnly, before God and the world, declare, that, exerting the utmost energy of those powers, which our beneficent Creator hath graciously bestowed upon us, the arms we have been compelled by our enemies to assume, we will, in defiance of every hazard, with unabating firmness and perseverence, employ for the preservation of our liberties; being with one mind resolved to die freemen rather than to live slaves. In our own native land, in defence of the freedom that is our birthright, and which we ever enjoyed till the late violation of it – for the protection of our property, acquired solely by the honest industry of our fore-fathers and ourselves, against violence actually offered, we have taken up arms. We shall lay them down when hostilities shall cease on the part of the aggressors, and all danger of their being renewed shall be removed, and not before.” Declaration of the Causes and Necessity of Taking up Arms. A declaration by the representatives of the united colonies of north America, now met in congress at Philadelphia, setting forth the causes and necessity of their taking up arms-July 6, 1775 Listen up all you tyrannical government players, from top to bottom! Those oppressive forces today against the citizens of the USA are found in you! You don't want these covid crap impositions, mandates, and forced vaccinations and passports to devolve into a 1776 style war of independence, do you? Do you have the stomach for it? Nobody with any gray matter between their ears wants war, but we may have to defend our freedoms if they come to forcibly take them away.  France is already at the point of a revolution. It's coming to Australia quickly and it's getting hot in other countries. Government officials, is that where you want for America? I certainly don't want it to go there, but there comes a time when there is no other choice but to fight for our Constitutional freedoms. The tipping point has already passed, and the population is agitated by the covid scamdemic, open borders, leaving Americans to be murdered in Afghanistan, abandoning over 85 billion dollars' worth of military equipment for our enemies, and the severe incompetence of all Demonrat and most Republican government politicians.     "The Constitution of most of our states (and of the United States) assert that all power is inherent in the people; that they may exercise it by themselves; that it is their right and duty to be at all times armed." Thomas Jefferson, letter to John Cartwright, 5 June 1824 "The right of the citizens to keep and bear arms has justly been considered, as the palladium of the liberties of a republic; since it offers a strong moral check against the usurpation and arbitrary power of rulers; and will generally, even if these are successful in the first instance, enable the people to resist and triumph over them." Joseph Story, Commentaries on the Constitution of the United States, 1833 Amen to all that! Let us pray that we can diplomatically, spiritually, judicially, and by our vote stop the tyranny being imposed by the Biden Administration. Civil disobedience and totally non-compliance need to run its full course before any other actions could even be considered as plausible. There is long way to go before civil disobedience turns into a civil war. We are far behind France and other countries in the protests. There is a lot of work to do, and we have to do it.     

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast. Do you want to lose weight, build muscle, and feel better? Then you should be doing this important form of exercise daily. Here's how it works: you put one foot in front of the other. It's called WALKING.   “Walking is the best possible exercise. Habituate yourself to walk very far. The Europeans value themselves on having subdued the horse to the uses of man; but I doubt whether we have not lost more than we have gained, by the use of this animal.” - Thomas Jefferson   The benefits of walking are real. It can have a huge impact on your health in a low-impact way so that you can burn Calories without blasting your joints. Simply hit your daily step goal to burn fat, gain strength, increase your longevity, and even get smarter!   *I'm taking September entirely off the grid. This will be my last solo podcast until October of 2022. In the meantime, let me know which guests you'd like to hear from on the show. Maybe you have a story worth sharing? Send me an email at the link below. Then get out your Fitbit and get moving!   All links mentioned in today's episode: My video on hitting 10k steps for 30 days for a challenge My video on how to hit 10k steps every day from home My video on the benefits of hitting 10k steps for 10 months My video on how many Calories you should be eating   I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here: ChaseBarron.com Instagram.com/ChaseMatthewBarron YouTube.com/ChaseBarron   You can stay up to date by joining my mailing list: http://eepurl.com/g-on8n   You can take part in this conversation by joining our private Facebook group: Facebook.com/Groups/FitnessForeverWhatever   You can support the show for $5/month on Patreon to receive exclusive perks: Patreon.com/ChaseBarron   A very special thank you to my Patreon friends: Aaron Garcia Beau Shepherd Bransyn Luther Cooking Fat Dale Droski danielKE Dave Caldwell Debbie Ford Hanna Ahmad Jacob Welte Jerrod Gilbert Jessica Glaser Josh Woodruff JW- Mark Thornburgh Michael Vazquez Mitchell Snider Mike Mercado Nelson Chipman Orlando Marin Paul M Phil Schwan Renjie Yi Rich Barron Terry  Will Lloyd Yoran Heij   © Chase Barron / Fitness Forever Whatever (2021)

Ep 124 - Are you impeccable with your word? When you commit to an event or to someone are you positive, barring a sudden bear attack, that you will show up on time and ready to be present and not staring at your phone or otherwise off in LALA Land? Being a person with an honorable word might not have been the reputation you cultivated during the height of your addiction. As you journey from sobriety to recovery you have an amazing opportunity to prove to yourself and show others that you are an evolving and transformative human.  When you promise something, make a decision, commit, and so on you are putting your reputation up for yourself to judge. Notice I am not saying for others to judge or for you to prove yourself to others. You are honoring your word for yourself - it just so happens others gain a benefit too. Just hit play and dive in deeper into how being impeccable with your word with create a version of yourself that you can look upon in the mirror with self-respect and self-worth. As a bonus, your unconscious mind gets to have a blast habituating your follow through and the unconscious loves confirming your biases. After all, it does it without you even having to think about it. ******************************************** Thank you so much for listening and being a part of my tribe and this wonderfully supportive community. Here's to the ending of the stigma. No longer are we living in the shadows! Also, please subscribe, rate, and review the show to help us spread the word about this awesome free content. Your simple action of rating and reviewing does wonders in helping others find the show. If you listen on iTunes I could really use the bump in their algorithm! If you have questions you'd like addressed on the show, want to book me to speak at an event, or want to recommend or be a guest on this show, please contact me through any of the social media links below or via email. I am generally open to being on your show too so reach out and let's pod-swap :) Feel free to contact me here for any other reason as well: Instagram: https://instagram.com/fromsobrietytorecovery Facebook: https://facebook.com/fromsobrietytorecovery Twitter: https://twitter.com/jessemogle LinkedIn: https://www.linkedin.com/in/jessemogle/ Email: fromsobrietytorecovery@gmail.com

With the pandemic receding and things returning to normal, are you keen to get moving and healthy again? Not sure where to start? In this 3rd episode on our Health series, we describe an approach to movement that you might find useful to get going again, and maybe more importantly, keep going.Let's walk!"Walking is the best possible exercise. Habituate yourself to walk very far.” Thomas Jefferson“The only bad workout is the one that didn't happen.”Anonymous"Good things come to those who sweat.”AnonymousInterested in finding out what your biggest mistake is when you face a Last 8% conversation? To take our assessment go to: last8percent.com/quiz.You can register for our next Last 8% Academy athttps://last8percent.com/

Ted talks about the things to which we habituate in training and how valuable it is when we can choose our habits and we think like athletes.

Walking is the best possible exercise. Habituate yourself to walk very far -Thomas Jefferson

Chris deals with an important element of exposure therapy, technically called Habituation. --- Support this podcast: https://anchor.fm/chris-leins/support

A group of conservationists attempt to get close to a troop of gorillas, led by a male silverback. It’s a risky job – if the male feels threatened, he may lash out, with fatal consequences. The latest in science, culture, and history from Smithsonian Channel.

All Science References & Sourceshttps://medium.com/@jonathanroseland/how-to-get-some-good-sleep-tonight-8d153fcf3b6 Connect with Jonathanon Facebookhttps://www.facebook.com/limitlessmindseton Twitterhttp://twitter.com/#!/jroselandon Google+https://plus.google.com/+JonathanRoselandon Gab.AIhttps://gab.ai/jroselandon Steemithttps://steemit.com/@jroselandOn Coach.mehttps://www.coach.me/users/18dbe22f0cb6519b290d

Why are polarizing diets so successful? Dr. Mike Roussell argues that the extremes speak to human nature, blaming our problems on a singular villain and offering us a simple solution. And when we buy-in and follow the guidelines consistently, we get results—even if the diet in question doesn’t provide us with optimal nutrition. But Dr. Mike contends that we can make ANY diet work, provided that we apply his six pillars of nutrition. Dr. Mike Roussell is the founder of Naked Nutrition, a consulting firm that translates nutritional research into actionable advice clients can use to ensure permanent weight loss and long-lasting health. Dr. Mike holds a degree in biochemistry and a doctorate in nutrition from Pennsylvania State University, and his consulting experience includes pharmaceutical and food companies, medical schools, top-rated fitness facilities, professional athletes and individual clients. His research has been published in the prestigious American Journal of Clinical Nutrition, and he is a well-known speaker and author in the area of health, nutrition and performance. Today, Dr. Mike shares his personal health and fitness journey, including his current goals and training practice. He shares insight around caffeine, amino acids, carbs and protein, explaining how he developed his unique approach to nutrition. Dr. Mike also discusses the idea behind his MetaShred diet and his advice regarding the most valuable supplements. Listen in to understand Dr. Mike’s six pillars of nutrition and how they can be applied to any diet as well as his take on the keys to success in reaching your fitness and nutrition goals! Topics Covered [1:48] Dr. Mike’s personal health and fitness journey Grew up in rural Vermont, very active Blew out knee, got into weight lifting ‘Allergic to authority,’ quit medical school Penn State for PhD in nutrition Nutrition consulting business to support family [6:52] Dr. Mike’s fitness regime Trains out of garage Weights three days/week Cardio three days/week 60- to 90-minute low intensity cardio for recovery Ten minutes of mobility before every session [10:10] Dr. Mike’s fitness goals Overall fitness (i.e.: lift heavy weights, run three miles) Embody fitness life he writes, talks about [11:48] Dr. Mike’s pre-/post-workout nutrition Coffee, no food before training in a.m. BeetElite 30 minutes before workout for nitrates Ten grams of branched-chain amino acid right after Breakfast 30 minutes post-workout [15:42] Dr. Mike’s take on caffeine before training Some research suggests improved performance Habituate quickly, must use intermittently for benefit TeaCrine supplement more effective [18:13] Dr. Mike’s insight around amino acids Branched-chain supplement causes spike in leucine levels Whole food meal contains necessary variety of amino acids to support muscle building [21:11] Dr. Mike’s insight on consuming carbs post-workout Body’s ability to replenish glycogen stores very good right after exercise Not a priority for average person Helpful for athletes in intensive training cycles [24:24] Dr. Mike’s insight on consuming protein post-workout Eat 30 grams of protein 90 minutes before training to peak after workout Another option is to drink protein shake directly after exercise Training gives body increased capacity to build, repair muscle for 24 hours Also need to eat protein at every meal throughout day [25:50] How Dr. Mike developed his unique approach to nutrition Life gets in the way of executing nutrition plan Background in biochemistry gives ability to explain key principles [28:30] Dr. Mike’s six pillars of nutrition Eat multiple meals per day Consume protein at every meal Consume fruits, vegetables at every meal Minimize overly processed foods, foods with added sugar Don’t drink calories (drink water, tea instead) Time carbs around activity levels [32:54] Dr. Mike’s advice around avoiding popular diet overwhelm View new research as small part of greater body of evidence (vs. definitive study) Pick plan and put into play consistently, assess results [39:09] Dr. Mike’s take on the keys to successful nutrition Fewer processed foods with added sugar Fiber-rich carbs and protein in every meal [41:40] Mike’s take on using DNA results to drive nutrition Skeptical of references used to justify claims Blood sugar, glucose tolerance better barometer for carb intake [43:09] The idea behind Dr. Mike’s MetaShred Diet Optimize type and amount of calories, macronutrients Lose weight and control appetite Modular meal plan system for simple execution Personalize to taste preferences [45:59] Dr. Mike’s insight around supplements Valuable when provide highly concentrated doses of certain nutrients Vitamin D, fish oil, protein, magnesium, creatine, multivitamin and Cerevan [50:39] Dr. Mike’s guidance around using creatine Benefit when supersaturate muscles Five grams five times/day for five days OR five grams after exercise every day Micronized creatine monohydrate still best [54:03] Dr. Mike’s best advice Set global goal (e.g.: lose 20 lbs) Set execution goals (e.g.: eat vegetables, protein at every meal) Hold accountable on day-to-day basis Learn More About Dr. Mike Dr. Mike’s Website Books by Dr. Mike Resources Ironmind by Randall Strossen Beyond Brawn by Stuart McRobert BeetElite Caffeine Study TeaCrine Dr. Mike’s Naked Nutrition Guide Men’s Health MetaShred Diet by Michael Roussell Cerevan

“Walking is the best possible exercise. Habituate yourself to walk very far. ~ Thomas Jefferson   Welcome to Day 15!  Walking for Your Life! (Nature for the Health of It) Let’s talk about something we have been doing since we were toddlers; something so ordinary, so seemingly unremarkable and ordinary that we daily take it for granted. Walking. When was the last time you thought, “Ok, I’m going to stand up now and walk over to the kitchen sink… Now I’m going to walk over to get my car keys and then walk to the car.”? It’s almost like breathing, (whose importance we daily need to be reminded of as well). Unless you've been in an accident, or are in some sort of physical rehabilitation, you probably just don’t ever think about it. Pretty much since the day we first learned how to walk as bambinos, we stopped noticing the fact that we were actually doing it, and just did it! And did it, and did it, and did it… sometimes to our parents' chagrin, but nevertheless invoking their pride and satisfaction as well. I have a friend who would laugh and laugh when his niece first learned to walk, as she held both her arms high in the air for balance, admittedly looking like an adorable little ape, proud of her progress. Just as she would get going and seemed to be achieving her balance, he would gently trip her from behind, causing her to fall onto the carpet, making her have to start all over again. She never got hurt or cried, but would just get a determined look on her face, pull herself up and start the process all over. I’m sure there’s some life lesson in there somewhere, but my real point in telling you is because I thought it was mildly cruel and hilarious to watch! Walking is one of the most underappreciated gifts known to man, but walking in Nature is even less valued and acknowledged in our society. Not only does walking in the wild calm our minds, help relieve stress, and give us an emotional connection to the living world, it actually is good for our health! Imagine that! A good brisk, or even moderate walk outside does so many amazing things for the health of our bodies. It helps develop our cardio muscles and improve circulation pumping life-giving blood throughout our bodies, provides fresh oxygen for our respiratory system, boosts our immune system, assists in the production of the vitamin D hormone which is good for our skin and bones, cell growth and even reduction in inflammation. In addition, hiking, strolling and ambling in the great outdoors is beneficial for getting and staying in shape, building and maintaining muscles, and aiding in the maintenance of balance, and of a healthy nervous system. And don’t forget, every area of our being is affected by every other area. We are spiritual beings, with thoughts and emotions, living in physical bodies. When we neglect our health, we neglect our whole beings. They say that sitting is the new smoking. Well how about cutting back to just a pack a day and getting outside for the health of it? For today’s outdoor activity we are going to step up the pace a bit! There is a place for thoughtful meandering, gentle strolls and slow, purposeful walking meditations. I hope you’ve been getting a lot of that in these past two weeks. If not, there’s still plenty of time to do it. But today, we are going to get our blood pumping a bit more than usual, (if high energy physical activity is not a part of your normal routine). We’re going to get a decent cardio work out in the great outdoors! That’s why it’s called a work “out”. We’re going to do it outside. It’s going to feel a little more like a challenge than what we’ve done so far. We are going to get our blood pumping a do a little “green” exercise, outside of the four walls. There are so many more benefits to exercising in a natural environment versus a gym. First of all, there are way less germs and lots more room and fresh air! Exercise equipment has been designed to make it easier for the human body to perform routine exercises. There is no muscle confusion, and after a short time, unless you are using a wide variety of different machines, only the same few muscles are getting a workout. Even then, the different angles and elevation changes found on the trail help challenge your balance and give every part of the muscle a chance to get a decent workout. There’s also a lower perceived exertion to outdoor exercise, (meaning, you work out longer without even realizing it), and it’s much more appealing than walking or running on a boring old treadmill. And on top of everything else, it’s free! So what are you waiting for? Head out the door, (mindfully, enjoying everything there is to enjoy in Nature), while walking or running as if your very life depends on it! Because it does… Thomas Jefferson, who was quite the naturalist said, “Walking is the best possible exercise. Habituate yourself to walk very far”. Great advice! Today, go fast and far my friend… Checklist for Day 15 ☐ MEDITATION: Day 15 – “Walking for Your Life” (You can listen to this active meditation on iTunes or here at Mountain Zen Den.) ☐ NATURE WALK: 20 minutes walking or running 10% faster than usual. ☐ JOURNAL: Skip the journal and get a little more exercise today. Who knows, you may just end up loving it and doing it a whole lot more! (If you really feel like journaling you can write about your experience today as well). Post your pictures, experiences, comments, etc. on our 21-Day Nature Challenge Facebook Community Group page.

When it comes to defensive shooting one thing is relatively certain, if you need to use your concealed carry or home defense handgun to protect yourself or those that you love, you are going to have to hold onto it.   You are going to need to grip your handgun.   Although we can certainly perform and prevail with a substandard grip, establishing the best grip possible is in our best interest for a number of reasons: The more consistent your grip is, the easier it will be to fire the gun with speed and precision. The stronger your grip is the more likely you will be able to retain your handgun should there be a struggle over the gun itself. A quality grip is the foundational part of shooting and having a solid grip will make everything else easier.   8-points of a good defensive handgun grip Strong Hand Hand as high as possible on the grip Finger someplace other than the trigger Middle finger hard up against the bottom of the trigger guard Thumb high Weak hand heel of hand in space created by the high thumb index finger hard up against the bottom of the trigger guard Fingers parallel with fingers of the strong hand Thumbs layered not crossed   How to get a quality grip on the handgun Select a gun that fits Establish what works for you Habituate your grip Crush your grip on your handgun Get the grip in the holster Train it Practice it Force on Force it   In violence we have very little control over the situation.  The criminal that attacks folks like you and me gets to choose the time, the place, the direction, the type of attack and more.  We as armed citizens are generally forced to respond to this situation.   I encourage people to take control of what they can control long before the attack ever happens.  the next time you head out to the range take a look at your grip.  Work to improve it so that it is more consistent and more powerful.

Few words buzz more than the word anxiety. Rarely used ten years ago, today anxiety is common place in the English lexicon. But why? Why does anxiety so efficiently capture our struggles? What role do our thoughts play in our anxiety? From this question, we can begin to explore what happens when we learn to monitor our thoughts in order to reject what is toxic and more fully dwell on what is helpful. What if anxiety isn't a new phenomenon? What if dealing with dread is as old as the human experience? What if those of us who struggle mightily with anxiety have failed to develop certain skills that promote thriving? What if we normalize fear?

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Walking is the best possible exercise. Habituate yourself to walk very far.-Thomas Jefferson Click Below to Listen to Today's Show   This is an appropriate quote for today's show. Thomas Jefferson, a great American founding father, Vice President, President and Statesman shared this great quote about the benefits of walking. Walking is the best possible exercise. It can be done by just about anyone that has the ability to walk, as exercise. The most important part of what he says in the the second half of his quote. Habituate yourself to walk very far. Habituate -- I like that word. One of the keys to developing a great #WorkOnWellness program is to make what you do a habit. Habituating activities that burn calories will make it easier to complete them. When you habituate these activities, your mind doesn't have to think about should I do this. It is conditioned and primed to start as soon as you think it. Habits I started getting up at 4:00 a.m. a year ago when I started my podcast. I needed the extra time to be able to write up my show notes, record episodes. When I started interviewing my expert guests, I had to have a couple hours in the morning to be able to talk with people on the east coast. My 5 a.m. is there 8 a.m.  Now, I wake up almost every morning at 4 a.m. without my alarm clock. I, unfortunately, wake up about 10-15 minutes before the alarm goes off....Even on the Weekends when I can sleep in.  So there's power in Habituating your activities. We'll cover habits more in a later episode in more depth, because habits can help you develop the right routines to achieve your #WorkOnWellness goals. Tool 1 - The Gym Back to Jefferson's quote. He says you should habituate yourself to walk very far. Walking long distance is an exercise I used frequently when I was working on losing 40 pounds in 16 weeks. I would spend a lot of time in the gym. I like going to the gym. I am a member of Planet Fitness. I have tried other gyms in my area where I live, but keep coming back to Planet Fitness. The main things I like about Planet Fitness are: Great Equipment - new or in good shape - I prefer the models they use over the ones at other gyms Friendly staff Clean locker rooms and facilities Prices - great options from $10 - $25 per month. I have a Black Card which allows me to use any Planet Fitness facility, anywhere. I started going to the one near my office. It's a five minute walk. I would leave work and be there 5 minutes later. If I waited to get on BART for my commute home, I could think of a million things I could be doing better than going to the gym. Tool 2 - The Elliptical I still haven't finished my thoughts on Jefferson's quote about habituating yourself to walk very far. That's where the elliptical comes in. Using the elliptical is like walking. I have a "bad" knee. I had my meniscus removed when I ripped in playing tennis a few years ago. Sometimes it hurts, sometimes it doesn't. It isn't anything that stops me from doing any running. I still run some but I like using the elliptical. It's easier on the knees and I can adjust the levels to make it a little harder workout.  So back to Jefferson and walking far. I started doing 1 hour on the elliptical. I worked my way up to doing 5 miles in an hour. That burns about 700 calories with my weight (at the time) and the levels I used. 5 miles is far. It's recommended that you walk at least 10,000 steps per day. 10,000 steps is about 5 miles. After I hit that goal, I started trying to go for 2 hours. I wanted to get in at least 1200 calories burned in that work out. Remember, I was consuming 1200 calories per day on my eating plan. I had to burn more calories than I was eating. I was burning additional calories with the other walking I was doing throughout the day along with the other activities I did.  If I could burn 1200 calories in my workouts, that meant I would have a calorie deficit. The more days of deficit, the more weight lost. I worked up to 2 hours and burning over 1400 calories on the elliptical each day. That's 10 Miles on the elliptical, 4 days per week. Tool 3 - Map My Walk I usually only went to the gym when it was winter. That's our "bad season" in San Francisco. No mind you, it's not Minnesota, Boston, or even cold. But it does rain from November through April some (not enough) in San Francisco. As the time changed and the sun was out later, I would go to the gym to change clothes and then head out to Walk The Streets of San Francisco. I work in the downtown San Francisco, one of the top tourist destinations IN THE WORLD. There's a reason it is. The scenery is beautiful, the weather is usually nice. This is where I took Jefferson's quote to heart. There is so many great places to walk in the city. I work about 2 blocks from The Ferry Building, which is on The Embarcadero. It a great road that runs along the San Francisco Bay and wharfs. It goes from Fisherman's Wharf all the way past AT&T Park, where the Giants play. On nice days when the sun was up until 7:30 - 8:00 p.m., I would leave the gym and walk down Sansome Street towards Fisherman's Wharf.  Before I left the gym I would plug in my headphones to my iPhone, crank up my playlist and then Start My Workout on my Map My Walk app.  Map My Walk is one of my favorite apps. It uses GPS to track your location and measures the distance you walk, the elevation and many other great things. It integrates into the iPhone health app, as well as fitness appliances like FitBit. I would head out down to Fisherman's Wharf. At the Wharf, I would get on The Embarcadero and start walking south. The scenery is great. When you are at Fisherman's Wharf, you have the tourists, Alcatraz island, you can see the Golden Gate Bridge, as you walk the Embarcadero, the people watching is great. You walk past Coit Tower on the right. There is a great hill and steps you can walk up to get a good burn on your walk. I do that when I want to get some extra calories burned. As you pass the Ferry Building, you can now see the Bay Bridge. There is a beautiful light show on the bridge after dark if you walk at night. Oh, and did I say you walking along The Bay the entire time?  What a view. Well, Jefferson would be very proud of me for habituating myself to walk far. I continued on to AT&T Park where I would turn onto 2nd or 3rd Street and head back into the city. I would head back up to Market Street and then onto Sansome and back to the gym. It usually took me about 90 minutes to complete that walk. It is about 8 Miles. Map My Walk would track my journey, alerting me to each mile as I passed it. I also use it on the weekends when I take my far walks along the waterfront and hills near my house. I would walk 10 - 15 miles on Saturday and Sunday mornings.  Thanks Thomas Jefferson. I did what you said. Tool 4 - My Fitness Pal Another one of my favorite tools that keep me honest and up to speed on my calorie consumption was the My Fitness Pal app. With My Fitness Pal, I can enter and track everything I eat. You can scan bar codes on the food you eat and it will pull the calories and other values from the manufacturer. You can set goals and keep track of your weight as well as your exercise. When you enter all of your meals, your exercise and close out at the end of the day, it will give you a total of what you did and an estimate of how much you will weigh in 1-2 weeks if you keep eating the way you are going. This is great inspiration. I would see that "If you keep eating this way, you will weigh 220 pounds in 5 days. Whoo Hoo! These are the top tools that I used to lose 40 Pounds in 16 Weeks. I've provided links to the websites on our show notes page at Goal Getting Podcast dot com / s2e5  but you can just switch over to the app store on your smartphone and download them. They are both free. I hope this helps you take Thomas Jefferson's quote to heart and Habituate Yourself to walking far as one of your exercises in your #WorkOnWellness journey. If I can work up to it and get to walking 8-10 miles around the city or on the elliptical, you can, too. Go Out Today, #WorkOnWellness with me and Let's Lose 40 Pounds in 16 Weeks, like I did.   I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out. Just click the link in the Blue Box to get to the Audible sign up! Get Your Free Audiobook Here  ~~~~ Goal Getting Masters Private Facebook Group ~~~~ Are you a Goal Getter that wants to learn to Master Goal Getting! We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set. If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.       If you like our podcast you can easily go Subscribe to our show on iTunes at Goal Getting Podcast.com/itunes   QUICK & EASY - Click here to go leave a review on iTunes   Make Today a Great Day! Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like. You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram They will easily take you to the social media platforms and make it easy to follow us. Like our Facebook pagehttp://www.facebook.com/GoalGettingPodcast Follow us on Twitter:Podcast at @GoalsPodcastTony Woodall, Your Host at @TonyWCMB   Follow us on Instagram at @GoalGettingPodcast

TOPIC: Perception and Perspective. In their second ever live, face-to-face episode, Dan and Merlin talk about goats, noise gate, and taking a step back for a better view of where you are.

TOPIC: Perception and Perspective. In their second ever live, face-to-face episode, Dan and Merlin talk about goats, noise gate, and taking a step back for a better view of where you are.

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2020.04.18.036368v1?rss=1 Authors: Ekhtiari, H., Kuplicki, R., Aupperle, R., Paulus, M. P. Abstract: Introduction: The brain response to drug-related cues is an important marker in addiction-medicine, however, the temporal dynamics of this response in repeated exposure to the cues are not well known yet. In an fMRI drug cue-reactivity task, the presence of rapid habituation or sensitization was investigated by modeling time and its interaction with condition (drug>neutral) using an initial discovery-sample. Replication of this temporal response was tested in two other clinical populations. Methods: Sixty-five male participants (35.8+-8.4 years-old) with methamphetamine use disorder (MUD) were recruited as the discovery-sample. A linear mixed effects model was used to identify areas with a time-by-condition interaction in the discovery-sample. Replication of these effects was tested in two other samples (29 female with MUD and 22 male with opioid use disorder). The second replication-sample was re-tested within two weeks. Results: In the discovery-sample, clusters within the VMPFC, amygdala and ventral striatum showed both significant condition and condition-by-time interaction with a habituation response for the drug-related cues but not neutral cues. The estimates for the main effects and interactions were generally consistent between the discovery and replication-samples across all clusters. The re-test data showed consistent lack of drug>neutral and habituation response within all selected clusters in the second cue-exposure session. Conclusions: VMPFC, amygdala and ventral striatum show a habituation in response to drug-related cues which is consistent among different clinical populations. Habituation in response in the first session of cue-exposure and lack of reactivity in the second session of exposure provide foundations for development of cue-desensitization interventions. Copy rights belong to original authors. Visit the link for more info