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**Adam Stacoviak:** Because you're probably tired, lonely or hungry, too. |
**Mireille B. Reece, Psy.D:** Yeah, exactly. On testing - there's all different ways to test. We can test via forced choice, like I will give you "Pick A, B or C", or there's like "Tell me - you have to retrieve the entire response, what would you do in this situation." Forced choice answers, multiple choice answers ar... |
**Adam Stacoviak:** Yeah. |
**Mireille B. Reece, Psy.D:** So in those moments when your brain has other things going on, the retrieval - not because of something that's personal to you, but rather because you're human - you're not going to be apt to withdraw in that moment. |
**Adam Stacoviak:** Yeah, that's so true. There's a lot of things in the moment we can't -- it often happens actually in forms like this, where you're speaking publicly, lots of people are listening, and you sort of get one chance to say it right; in retrospect, you're like "Oh man, I should have said that thing instea... |
**Mireille B. Reece, Psy.D:** \[43:50\] So imagine you're creating a forced choice option. I'm saying "I can take my clothes with me, I could change there at work, or I could figure out a way that a gym is in-between my work and my home, versus having to drive past my house. I could actually alter my route home so as t... |
**Adam Stacoviak:** So accountability, whether it's self-induced, or literally another human being - it seems like a key system to this as well. |
**Mireille B. Reece, Psy.D:** It is, it is. Because accountability - it's sort of like I can't lie to myself... So long as I don't say anything, it only exists in my mind. I didn't make it real. |
**Adam Stacoviak:** Right, right. Until it's real, you don't really do it. You can get away with it. I understand that so well, it's funny. |
**Mireille B. Reece, Psy.D:** Yeah, because there's like this opportunity for judgment, which then we could look at guilt, condemnation, shame - pick the negative emotion - for the lack of adherence. So long as I keep it coveted internally in my own brain, nobody knows. |
**Adam Stacoviak:** Yeah. So if there was one core takeaway for habits, behavior change, cues, routines, rewards, dopamine etc. around this subject, what would be the thing that gives the listeners confidence in changing habits and establishing good routines for themselves when they're typically doing something they do... |
**Mireille B. Reece, Psy.D:** I think that it's really important for people to recognize and identify that they have to get a buy-in. They're never gonna be apt to change a behavior unless they are really uncomfortable, can recognize that there is a way in which the alternative, the desired behavior provides them an im... |
**Adam Stacoviak:** Yeah. It's interesting to think of it like that, too; it's like, you're establishing new pathways, and some expectation of forging new pathways is sometimes pain, discomfort, potentially pleasure... But there's a lot of the things that come in with the building process of anything, right? |
**Mireille B. Reece, Psy.D:** Yeah. And that's just it. At the beginning it's always going to take more stamina, because I'm pushing a rock up the hill to do this harder thing, but it's just unfamiliar; it's just not well-practiced. So if you can give yourself the time and the opportunities to repeat it, then you are m... |
**Adam Stacoviak:** One tree at a time. |
**Mireille B. Reece, Psy.D:** Yeah. So don't get weary, don't get upset when you don't reach what you expected to reach or get, and don't get weary... Because you'll get there. Maybe not in the time -- so I would offer to hold on to that intention, hold on to that desired idea of where you want to be and how you wanna ... |
• The definition and understanding of mental health can vary among people |
• Mental health is a system that involves the interplay between physiological mechanisms, environment, and thoughts |
• The concept of "symphony" is used to describe how different aspects of mental health (physical attributes, mentality, relationships) work together |
• Fundamentals of physical health, such as sleep, food, and activity, play a crucial role in maintaining mental well-being |
• Individual experiences and circumstances can significantly impact one's mental health, making it essential to consider both knowns and unknowns when approaching mental health |
• Importance of sleep and its benefits for physical and mental health |
• Optimizing sleep habits with a goal of 8 hours per night |
• The concept of "defragging" during sleep, where the brain sorts and filters information |
• Athletes' need for adequate sleep to repair muscles and perform at their best |
• The relationship between sleep, energy, and physical health (e.g. fat-burning, digestion) |
• Setting goals and having a "North Star" to strive for in areas like work-life balance, exercise, and nutrition |
• Recognizing when it's necessary to deviate from these goals due to circumstances and giving oneself forgiveness |
• Importance of fueling the brain with proper nutrients |
• Fats, proteins, carbohydrates, and fiber as critical components for brain function |
• Individualized diets based on genetics, health issues, and personal preferences |
• Managing energy levels through diet and lifestyle choices |
• The importance of recognizing that "food is at the forefront" but not all foods are created equal |
• The connection between sleep, food, activity, and overall mental and physical health |
• The need for a balanced approach to manage one's body and mind throughout life |
• The host and guest discuss how movement can help alleviate anxiety by exchanging energy |
• Moving can be tailored to individual preferences and circumstances (e.g. high-energy activities vs. low-key ones) |
• Combining necessary daily tasks with relationships can also be beneficial for mental health |
• Setting boundaries in relationships is essential for maintaining one's own energy and emotional well-being |
• Recognizing when resentments arise due to giving without considering one's own limitations or boundaries |
• Establishing clear expectations and values in relationships, especially with children, to promote healthy boundaries and growth |
• Dopamine and brain development in adolescents |
• Managing mental health through empathy and respect for individual differences |
• The importance of understanding nuances in job expectations and boundaries |
• Recognizing that people's experiences and needs vary greatly, even within similar roles or relationships |
• The value of diversity and unique perspectives in creating a harmonious world |
• The difference between cognitive functions and physical brain processes |
• The complexity of the mind as an interplay of systems and experiences |
• The concept of insight as a capacity for deep understanding and awareness |
• The role of attention in managing mental health, including types of attention (sustained, divided, shifting) |
• Individual perspectives and experiences shaping one's understanding of the world |
• The importance of self-awareness and introspection in relationships and mental health management |
**Mireille B. Reece, Psy.D:** Mental health seems to be a really predominant focus in our world today, and yet it's interesting, because I'm not sure that everybody has a clear concept of what we're actually talking about or what is encompassed within mental health. What do you think? |
**Adam Stacoviak:** Yeah, I personally have questions about it, so I can only imagine that if I represent a fraction of the world, then it's gotta be true for them, too... Because I think mental health is this word we throw around, and it makes sense to, because we all have some sort of perceived or whatever mental sta... |
**Mireille B. Reece, Psy.D:** Yeah, and I think that when we talk about things -- one of the things that's important throughout this show is being able to develop a language. You guys have so many different systems within your world that are all different languages, right? So mental health I want us to conceptualize in... |
That being said, I wanna delineate the difference between even our brain, versus mentality. Mental health is really this interplay between the physiological mechanisms within our body, our brain, as well as the interplay with the environment, and our thoughts. So it's kind of all of the workings coming together, dare I... |
**Adam Stacoviak:** When you say that, you're not saying mental health isn't a healthy brain... |
**Mireille B. Reece, Psy.D:** No. |
**Adam Stacoviak:** Mental health is the mind inside of our brain that is this interplay between the physical organ and all the memory systems, whatever it is that creates this thing we call our mind. |
**Mireille B. Reece, Psy.D:** Right. Our health, when we tag on health, that's even different -- we're looking at wellness. How can we optimize, so to speak, the way in which our systems of our brain make sense of our world, our relationships - all of these different factors. Mentality is the way in which we think abou... |
**Adam Stacoviak:** You said before this idea of a symphony. Is it like that, where you've got physical attributes, you've got other things that sort of contribute to this perception of mental health, this perception of happiness, or this perception of just healthy behaviors? Maybe even those are societal things, where... |
**Mireille B. Reece, Psy.D:** Yeah... |
**Adam Stacoviak:** \[04:17\] There's different systems that sort of incorporate the ability for the symphony to sound good, you know what I mean? |
**Mireille B. Reece, Psy.D:** Exactly, yeah. And just like when we're looking at physical health -- I mean, think about the way in which our understanding of nutrition has changed over the years. Is it the same today, even as it was six months ago, or four years ago? No. |
**Adam Stacoviak:** Yeah, it changes drastically. Fats are bad, fats are good... |
**Mireille B. Reece, Psy.D:** Right. |
**Adam Stacoviak:** You almost feel like you're on this yo-yo system, and nobody really understand... But it's in the name of progress, I suppose. Then you also have good research to prove your hypothesis about nutrition, or different things... But yeah, it's always in flux. |
**Mireille B. Reece, Psy.D:** Right. So this notion of symphony is very much -- there's different sections... There's woodwind, there's percussion... So if one aspect of the symphony isn't working well, it's going to modify the sound. That isn't good or bad per se, it just is. And then you wanna look at "How do I probl... |
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