*AI Transcribed*
00:08
Hello and welcome to Navigating Joy Together. My name is Lauren and I'm here with my family. Mark. Addison. Hunter and our dog Onyx. Each episode you will hear about our experiences with navigating joy together in our family, as well as tips you can bring back to your family. Thanks for spending time with us. Now let's get to it.
00:44
of creating joy together. Today it is just going to be me, your beloved Hunter. Today we are going to talk about ways to change your body chemistry and how to navigate your mind so you can always be thinking happy thoughts and have joy. So first we're going to talk about
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skills to help change your body chemistry. What I like to do is called tip skills. So it's T-I-P. And what it spells out is T. It's tip the temperature of your face with cold water to calm down fast. So what you could do is hold your breath, put your face in a bowl of cold water, or hold a cold pack.
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like or like a ziplock bag of cold water on your eyes and cheeks or you can hold for 30 seconds and keep water above 50 degrees fan height like when you're holding your breath this is a way to calm down fast and it will make your brain think about nothing and it will actually be able to be you'll find yourself very calm and happy
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The next one is I. It's called intense exercise. So it's to calm down your body when it is revved up by emotion. So if you're really something big happen and you don't like it and it's sad and a lot of your emotions are taking over, this is a good one to do. So it's kind of like it says, engage in intense exercise if only for a short while. It's like expand your body stored up physical energy by running, walking fast, jumping, playing
02:23
Something very intense can take your mind off these really intense emotions and can help you get over them. The P, the last P in tip is two things. The first one is Paced Breathing. It's pace your breathing by slowing it down. So first you want to breathe deeply into your belly. You want to slow your pace of inhaling and exhaling way down. On average five to six breaths per minute.
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more slowly than you breathe in. For example, five seconds in and seven seconds out. One thing I like to do is called the four, seven, eight. So you breathe in for only four seconds. You then hold your breath for seven seconds and breathe out for eight. And do this more than once and it will totally calm your mind. It works for me all the time.
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The last P is the pair muscle relaxation. So to calm down by pairing muscle relaxation with breathing out. You might've heard this. So like while breathing deep into your belly, deeply tense your body muscles, not so much to cause as a cramp, but you wanna notice the tension in your body. While, and when you breathe out, say the word relax in your mind. That's important, in your mind. And then you're gonna let go of the tension and you're gonna notice a difference in your body. You can do that a lot. So maybe you could just start with like your hands
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your hands and your arms tense them really a lot and then when you breathe out say relax in your head and release and this will really work. You can work up like your feet and then your feet and your legs and your feet and your body, I mean like your chest and then your feet and your whole body. You can work up like that and then once you do your whole body it's going to be really intense then you just relax it all. And that is the tip skills. Okay. Okay the next part we're going to talk about.
04:15
There's a way to handle your emotions when they get really tough, okay? It's called a mixed mindset. So you have two minds. You have your emotional mind and your rational mind. So think about to yourself what both of those mean. And then I'm going to tell you. So we're going to first talk about your emotional mind. Your emotional mind is going to be the part that some people only think about. Like that's all they think.
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have is emotions and they get so overwhelmed that it takes them. And then some people have the rational mind and then that overtakes them too and they have no emotions. What you want to do is have a mixed mindset meaning you have both. The emotional mindset is when you have all your emotions take you over and overwhelm you and all that. And your rational mindset is when you realize reality. So let's say like you...
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you're a kid and I don't know you're in third grade and you want to play on the six swings but someone else got there before you and it's not your turn. Your emotional mind is going to be mad and sad and you might throw a tranche room or something but your rational mind is going to be they got there before me this is reality this is how it's going to be. Another example is like something this is a kind of dark top jack.
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Subject but death when you think about that it can sometimes be scary thinking about that fact That's your emotional mind thinking about oh what's gonna happen when this happens all this is so scary I can't do this, but then your rational mind has to come in and kind of Gonna settle it down. It has to be like it has to tell you that yes This is what is going to happen one way or another everyone's going to pass away at some point in the day
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That's just how humans are created and that's how life was made. So that's kind of the difference between your mindsets. So yeah, that's your mixed mindset. And you want to make sure you can do both. Because your brain doesn't just do it for you. You have to think about it yourself. So if you can tell you're getting overwhelmed by your emotions, you need to find the reality in what is happening. And remember that too. You don't want to be one or the other. You want to be what's here.
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in between so like a mixed mindset. And that is all for today's episode. I don't know what the episode is going to be next, I don't know if it's just going to be me or my family or my mom, I don't know. But I hope you guys have a wonderful day and remember to always have joy in your life so you can be a happy person. I'll see you on the flip side. Did you enjoy your time with us today? If you did, please give us a review on Apple Podcasts.
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Your review will make navigating joy together much more fun and we would be truly grateful if you would share this with others who you know would gain value from our podcast. Thank you again and we look forward to sharing our next episode with you in two weeks.
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Mom, when you hear this, edit that part out. Okay, I'm starting again.