PT Burnout Isn’t What You Think

WEBVTT

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You're listening to the P.T.

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Pinecast,

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where smart people in healthcare come to

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make noise.

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Here's your host, Jimmy McKay.

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Welcome back to the show.

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memorize a password.

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It's S-A-R-A, health.com.

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Today's conversation,

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I'm looking forward to this.

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Our guest started in a world that physical

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therapists and healthcare providers know

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well, rehab, movement,

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helping people recover.

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But along the way,

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he noticed something a little bit bigger.

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Many professionals knew how to care for

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everybody else.

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but had no idea how to care for

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themselves.

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Since then,

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he's coached hundreds of professionals,

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spoken nationally,

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and built a mission around emotional

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resilience.

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Today we talk about why optimism may be

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one of the most overlooked performance

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skills in healthcare.

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Ladies and gentlemen, welcome to the show,

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Charles Ennis.

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Charles, welcome to the program, man.

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Yeah, it's great to be on.

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Thanks for having me, Jimmy.

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This is my go-to line.

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Whenever I have someone on that's written

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a book,

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which is getting to be pretty often,

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which I like, I always tell them,

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I pat myself on the back when I

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read a book.

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I'm like, look at that.

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Look at all these pages I read.

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How great am I?

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But you sat down to actually read a

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book.

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So sort of my go-to when I talk

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to an author is...

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Why?

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What did you see lacking in the world

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to actually not only want to talk about

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something like this, but really put time,

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effort, thought,

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and energy into writing all and organizing

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these ideas down?

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Yeah, absolutely.

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You know,

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I think anyone who's in health care or

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in an educational type of service realizes

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that they say the same thing over and

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over again.

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And not that we mind every time we

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have a new patient saying the same thing.

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But I got to this point, I'm like,

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oh,

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maybe I can magnify my impact if I

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can write it once and then hundreds or

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thousands of people can benefit from that

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wisdom.

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So let's go back to the start.

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You started out your background as a PT

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and a trainer.

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What did you see early on that made

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you realize clinician wellness needed more

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attention?

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We've heard this phrase, right?

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Put your oxygen mask on first.

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But what made you see what did you

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see and made you realize that clinicians

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really needed some attention?

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Yeah.

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And of course,

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some of it just came from my own

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experience.

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Sure.

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Like a lot of clinicians,

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I felt like I was burning a candle

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on both ends.

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In the beginning,

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I was working as a trainer,

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so I'd be at the gym in the

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morning training people at six and seven

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and running off to the clinic and then

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sometimes running back to the gym and then

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Saturdays and Sundays.

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And so it was part of my own

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lived experience as a new grad,

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just feeling like I was stressed,

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overwhelmed and burnt out.

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And of course,

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I was trying to find some balance in

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my own life.

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And hopefully if we all grow,

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we get a little wisdom and we start

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figuring out how to navigate our careers.

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But what I realized is when I got

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into corporate wellness,

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that it's not just clinicians,

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it's really most people in their work

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settings that

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we can get into a pattern where we're

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just stressed and overwhelmed and burned

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out and in school they teach us about

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how to be good at our jobs but

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they don't always teach us how to deal

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with actually working in the ups and downs

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of life and so for me i felt

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that was a gap in the market that

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yes we're bringing clinicians we're smart

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professionals we're accomplished but what

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are we doing to try to make sure

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that we feel just as good as the

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people that we're serving

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Yeah.

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And for the people watching the live

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stream, there it is.

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I mean, when you see your cover,

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what sort of emotion does it bring about?

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I'll make sure people know.

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Up Your Optimism Game, How to Turn Stress,

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Depression, and Anxiety into Joy,

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Happiness, and Peace of Mind.

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That's your book.

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When you see the cover finally,

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how does it make you feel?

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You got a big old smile on your

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face.

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Yeah, yeah.

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It does make me feel good.

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It's been a journey.

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I actually it took me about four years

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to go from first putting sitting down,

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putting pen to paper or letters to

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keyboard and and getting it out there.

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And one of the things that I love

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about my book,

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like

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In the beginning,

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it sounded so differently than it does

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now.

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I feel like in the beginning,

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I wrote it more for my critics.

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And I was trying to figure out,

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how do I write a book that no

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one's going to argue with?

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This Stanford person says this,

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and this Harvard person says that.

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And then about the fourth draft,

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I found my voice.

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And I'm like, yeah,

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this is how I would say it.

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And it really is, to me,

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a beautiful combination of all my health

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care experience just pulled over into the

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emotional world to try to help people to

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be their best and shine emotionally.

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Yep.

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You said PT school teaches us to care

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for others, but not ourselves, right?

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So where does that gap show up in

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most real careers, both chronologically?

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Like, I'm sure in the beginning,

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we all have shiny object syndrome, right?

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You work and you go through school.

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So when you get there,

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you got a lot of energy.

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So when does it show up?

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And where or how can we spot this?

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If someone's listening, it goes,

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you know what, that might sound like me.

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Yeah, yeah.

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There are a couple of different things

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that I feel are common that I went

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through that probably other people went

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through.

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And you're right.

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Initially,

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that initial burst of joy is connected to

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our vision about what we see for our

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career.

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And so when you have a compelling vision,

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that's just the coaching principle.

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You're going to feel motivated and

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excited.

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But then somewhere along the path,

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the vision doesn't turn into the exact

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vision that we thought.

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We thought, wait,

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this is not what I signed up for.

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And so what I find is that people

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either get burnt out,

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they're living the dream,

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but they're just exhausted,

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or they get cynical and they're like,

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what the heck am I doing with my

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life?

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And so I feel like the exhaustion and

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the cynicism are two things that sometimes

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happen at the same time,

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but they can happen individually.

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I know for me,

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I feel like the burnout happened first

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And then the cynicism kind of came like

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right behind it.

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And I feel like that's one of the

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hardest things I think for people now who

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are navigating work is how do you

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contribute, give your best,

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but not get to that point to where

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you're just exhausted and cynical?

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Because that's not a good spot for us

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and it's not a good spot for the

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people we're trying to help beat them.

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This is something I never heard of or

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thought about in a particular way,

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which to me is always a compliment.

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Whenever someone can say,

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I listened to something that either you or

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the guest said on your podcast,

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and there's two compliments.

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One is I never thought about that before.

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In a world of the internet where you

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could look at billions of ideas,

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that's a compliment.

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Or I never thought about that topic that

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way,

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which means they had thought about it,

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but they never thought about it that way.

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You made them look at it differently.

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And you made me look at something

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differently.

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Yeah.

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I've looked at optimism,

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but you say optimism is a skill.

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I've never thought about it as a skill.

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I've always thought about it as sort of

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amorphous, an emotion,

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something you might have,

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hopefully more often than not.

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What does optimism as a skill actually

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mean for someone who feels burned out

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right now?

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Yeah, absolutely.

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And so I know most people define optimism

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as just like a positive outlook.

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But what I would say is that optimism

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is any thinking pattern that generates

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positive emotions.

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And so I'll say it this way to

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kind of bring the PT kind of part

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of it,

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because when most people think about

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mental health, actually I'll say this,

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it's two buckets for me.

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It's cognitive function,

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and then it's positive emotion.

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So if someone says, oh,

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I'm worried about my mental health,

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if we think about something like

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Alzheimer's, in Alzheimer's,

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our mental health deteriorates,

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but it's a cognitive function problem.

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And that is more associated with our brain

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health.

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And so if we think about the other

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challenge though, the positive emotions,

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sometimes a lot of us,

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our brain functions really well,

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but we use it in ways that make

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us angry, cynical, stress, fearful.

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And so what I would say is that

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just like we have physical muscles,

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we also have mental muscles.

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Our physical muscles generate movement and

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our mental muscles generate emotions.

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And then from a mental muscle perspective,

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we have two categories.

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Pessimism muscles generate negative

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emotions like anger, stress, worry,

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anxiety,

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and then optimism muscles generate

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positive emotions like joy, happiness,

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and peace.

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If we want to take care of our

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mental health and feel more joy,

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happiness, and peace,

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we have to strengthen the mental muscles

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that lead there.

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Actually,

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the way I wrote it in a book,

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there's three core optimism muscles and

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gratitude is one of them.

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If we just take this as connected to

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work,

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When we're new grads,

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we get into our job and we're so

00:09:06.105 --> 00:09:06.505
grateful.

00:09:06.546 --> 00:09:07.306
We got a new job.

00:09:07.346 --> 00:09:08.145
We got a salary.

00:09:08.166 --> 00:09:08.886
We're making money.

00:09:09.206 --> 00:09:09.767
We're growing.

00:09:09.787 --> 00:09:10.248
We're learning.

00:09:10.268 --> 00:09:12.349
We feel good because we're in that spirit

00:09:12.369 --> 00:09:13.028
of gratitude.

00:09:13.808 --> 00:09:15.409
And then we start taking everything for

00:09:15.450 --> 00:09:15.769
granted.

00:09:16.010 --> 00:09:17.230
Our salary is not enough.

00:09:17.871 --> 00:09:18.991
We don't like our boss.

00:09:19.192 --> 00:09:20.332
We're not happy with anything.

00:09:20.413 --> 00:09:21.653
And we're just living in that more

00:09:21.894 --> 00:09:23.735
ungrateful mindset towards work.

00:09:24.495 --> 00:09:26.558
And it's so easy to think about the

00:09:26.599 --> 00:09:27.961
things we don't like about work.

00:09:28.421 --> 00:09:30.203
And one simple way we might,

00:09:30.344 --> 00:09:32.106
if we're just thinking about optimism in

00:09:32.187 --> 00:09:35.010
connection to work-related emotions,

00:09:35.412 --> 00:09:37.514
if we start bringing a little gratitude

00:09:38.015 --> 00:09:38.817
for our work,

00:09:39.639 --> 00:09:41.461
then that's gonna change our experience of

00:09:41.522 --> 00:09:41.922
our work.

00:09:41.961 --> 00:09:43.163
And so again,

00:09:43.705 --> 00:09:45.787
how we think influences how we feel.

00:09:45.988 --> 00:09:49.272
And if we start practicing the patterns

00:09:49.292 --> 00:09:51.073
that lead to the positive emotions,

00:09:51.514 --> 00:09:52.876
then that's the way we can up our

00:09:52.956 --> 00:09:55.740
optimism game and get the benefits.

00:09:56.129 --> 00:09:57.470
I've heard about people practicing

00:09:57.490 --> 00:10:00.390
gratitude, saying things publicly, right?

00:10:00.671 --> 00:10:02.991
And I don't think anybody has a problem

00:10:03.011 --> 00:10:03.312
with that,

00:10:03.371 --> 00:10:05.631
either expressing someone who actually

00:10:05.652 --> 00:10:07.913
you're grateful for or being expressed

00:10:08.393 --> 00:10:08.874
gratefulness.

00:10:09.313 --> 00:10:10.754
If that's one of the muscles,

00:10:11.193 --> 00:10:13.054
what else would be on your home exercise

00:10:13.095 --> 00:10:15.235
program for those three muscles?

00:10:15.275 --> 00:10:16.615
What else can we do?

00:10:16.836 --> 00:10:17.356
Because again,

00:10:18.437 --> 00:10:20.038
I've looked at optimism like something I

00:10:20.097 --> 00:10:22.119
have sometimes and sometimes I don't.

00:10:22.659 --> 00:10:23.760
But you're saying it's a muscle.

00:10:23.880 --> 00:10:24.461
I like that.

00:10:24.681 --> 00:10:26.182
What else would be on your HEP?

00:10:26.221 --> 00:10:27.643
Something that someone does every day or

00:10:27.682 --> 00:10:29.063
every week or something to check off?

00:10:29.083 --> 00:10:29.663
Exactly.

00:10:29.764 --> 00:10:30.365
It's perfect.

00:10:30.445 --> 00:10:32.806
And so the way I think about working

00:10:32.905 --> 00:10:34.466
out our optimism muscles, and of course,

00:10:34.547 --> 00:10:35.947
I think we can do like a five

00:10:35.988 --> 00:10:37.149
minute optimism workout.

00:10:37.489 --> 00:10:38.090
Good.

00:10:38.710 --> 00:10:41.572
I consider breathing as the warm up.

00:10:42.844 --> 00:10:44.785
thinking as strength training,

00:10:45.485 --> 00:10:47.167
speaking as cardio,

00:10:47.528 --> 00:10:49.229
and writing as stretching.

00:10:50.070 --> 00:10:52.211
And so simple example,

00:10:52.370 --> 00:10:54.393
if we wanted to strengthen our gratitude

00:10:54.452 --> 00:10:54.832
muscles,

00:10:54.873 --> 00:10:56.715
we could start with three or four deep

00:10:56.735 --> 00:10:58.576
breaths, try to ground ourselves,

00:10:58.655 --> 00:11:00.398
get ourselves in a state of mindfulness so

00:11:00.437 --> 00:11:01.839
that our brain is ready to learn.

00:11:02.727 --> 00:11:05.870
And then we can use positive questions as

00:11:05.951 --> 00:11:06.510
our weights.

00:11:07.231 --> 00:11:09.633
Anytime we ask ourselves a positive

00:11:09.673 --> 00:11:10.033
question,

00:11:10.073 --> 00:11:11.534
we're gonna strengthen the pattern of

00:11:11.595 --> 00:11:13.275
thinking connected to that question.

00:11:13.316 --> 00:11:14.878
So if we wake up and say,

00:11:15.238 --> 00:11:16.479
what do I hate about work?

00:11:18.139 --> 00:11:19.081
What is missing?

00:11:19.140 --> 00:11:20.881
Then that's gonna strengthen that thinking

00:11:20.902 --> 00:11:21.241
pattern.

00:11:21.643 --> 00:11:22.283
If we ask,

00:11:22.383 --> 00:11:24.004
what am I grateful for at work?

00:11:24.605 --> 00:11:26.846
what's present in my life, what's working,

00:11:26.905 --> 00:11:28.225
then that's going to strengthen that.

00:11:28.505 --> 00:11:31.086
So positive questions are our weights.

00:11:31.647 --> 00:11:34.528
And it can be a thirty second to

00:11:34.607 --> 00:11:36.748
two minute just thinking about the answer

00:11:37.008 --> 00:11:38.428
as a way to strengthen that pattern.

00:11:39.528 --> 00:11:41.450
Then from a cardio perspective,

00:11:41.789 --> 00:11:43.129
we can do cardio in two ways.

00:11:43.230 --> 00:11:44.831
We can talk to other people or we

00:11:44.850 --> 00:11:45.811
can talk to ourselves.

00:11:46.572 --> 00:11:48.693
And so when we have a positive

00:11:48.734 --> 00:11:50.333
conversation about a topic,

00:11:50.354 --> 00:11:52.774
that strengthens that thinking pattern.

00:11:53.514 --> 00:11:55.535
And we all know this.

00:11:55.836 --> 00:11:57.816
What we say out loud carries a lot

00:11:57.876 --> 00:11:58.937
of weight in our brain.

00:11:59.697 --> 00:12:01.758
And so we can talk to ourselves.

00:12:02.097 --> 00:12:03.717
There are good things in my life.

00:12:03.918 --> 00:12:05.318
I'm grateful for all the good.

00:12:05.558 --> 00:12:06.458
I'm truly blessed.

00:12:06.719 --> 00:12:08.000
I'm grateful for my family.

00:12:08.039 --> 00:12:09.139
I'm grateful for my health.

00:12:09.200 --> 00:12:11.160
I'm grateful for my job or whatever it

00:12:11.201 --> 00:12:12.181
is that we say.

00:12:12.640 --> 00:12:14.662
But using our voice is simply a way

00:12:14.682 --> 00:12:15.442
to magnify.

00:12:15.961 --> 00:12:17.844
And I always think about cardio with

00:12:17.965 --> 00:12:19.846
affirmations because I feel like,

00:12:20.086 --> 00:12:20.326
you know,

00:12:20.366 --> 00:12:21.649
you can just keep walking through those

00:12:21.668 --> 00:12:22.090
phrases.

00:12:22.429 --> 00:12:23.711
There are good things in my life.

00:12:23.792 --> 00:12:24.832
I'm grateful for the good.

00:12:25.013 --> 00:12:26.193
There are good things in my life.

00:12:26.274 --> 00:12:27.275
I'm grateful for the good.

00:12:27.596 --> 00:12:29.378
And so just simply repeating and

00:12:29.418 --> 00:12:31.721
practicing is one way you can strengthen

00:12:31.740 --> 00:12:32.322
that pattern.

00:12:33.136 --> 00:12:34.236
And then lastly,

00:12:34.336 --> 00:12:35.658
if we think about stretching,

00:12:35.937 --> 00:12:37.778
we can go a little deeper and train

00:12:37.818 --> 00:12:38.318
our brain.

00:12:38.859 --> 00:12:40.919
We can have a gratitude journal where we

00:12:40.960 --> 00:12:42.620
write one to three things that we're

00:12:42.659 --> 00:12:43.419
grateful for.

00:12:43.900 --> 00:12:45.620
We could write a story about something

00:12:45.640 --> 00:12:47.422
that we feel gratitude towards.

00:12:48.001 --> 00:12:49.322
And from a learning perspective,

00:12:49.361 --> 00:12:51.123
when we're incorporating all those

00:12:51.182 --> 00:12:53.844
processes, the auditory, the kinesthetic,

00:12:54.043 --> 00:12:55.524
the cognitive,

00:12:55.923 --> 00:12:57.705
it just really deepens the pattern.

00:12:57.825 --> 00:12:59.405
And we can do it in less than

00:12:59.446 --> 00:13:00.046
five minutes.

00:13:00.706 --> 00:13:01.265
But of course,

00:13:01.385 --> 00:13:02.547
if we don't even have five minutes,

00:13:02.586 --> 00:13:04.668
we could choose any one of those elements.

00:13:05.109 --> 00:13:05.849
Strength training,

00:13:06.028 --> 00:13:07.789
think about the answer to a positive

00:13:07.830 --> 00:13:08.291
question.

00:13:08.650 --> 00:13:09.211
Speaking,

00:13:09.350 --> 00:13:11.192
say something positive out loud or to

00:13:11.251 --> 00:13:11.873
someone else.

00:13:12.232 --> 00:13:12.952
And then writing,

00:13:12.993 --> 00:13:14.835
writing down some positive thought or

00:13:14.875 --> 00:13:15.394
intention.

00:13:16.195 --> 00:13:16.875
That's a good HEP.

00:13:18.472 --> 00:13:19.953
Five minutes, that's all you need.

00:13:20.014 --> 00:13:20.974
Five minutes a daily.

00:13:20.994 --> 00:13:23.195
And this is the beautiful thing I love

00:13:23.215 --> 00:13:25.495
about mental training is I feel like we

00:13:25.514 --> 00:13:27.076
can get a big bang for our buck

00:13:27.155 --> 00:13:28.255
in a lot less time.

00:13:29.136 --> 00:13:30.716
If you wanna get in shape physically,

00:13:30.797 --> 00:13:31.017
all right,

00:13:31.037 --> 00:13:32.677
you gotta do your hundred and fifty

00:13:32.717 --> 00:13:35.979
minutes of minimum activity to meet the

00:13:36.038 --> 00:13:37.779
non-sedentary standard.

00:13:38.519 --> 00:13:40.480
In one study on gratitude,

00:13:40.801 --> 00:13:42.721
they took people who were depressed and

00:13:42.740 --> 00:13:44.062
they asked them to simply do one

00:13:44.162 --> 00:13:44.682
intervention.

00:13:44.861 --> 00:13:45.802
At the end of the day,

00:13:45.922 --> 00:13:47.283
write three daily blessings.

00:13:47.543 --> 00:13:48.583
Three things that went well.

00:13:49.323 --> 00:13:51.745
And what they found is that after six

00:13:51.785 --> 00:13:52.086
weeks,

00:13:52.265 --> 00:13:54.528
people had a significant decrease in their

00:13:54.548 --> 00:13:56.229
stress and anxiety and a significant

00:13:56.308 --> 00:13:58.130
improvement in their happiness and life

00:13:58.171 --> 00:13:58.870
satisfaction.

00:13:59.451 --> 00:14:00.832
And it didn't take a long time.

00:14:00.893 --> 00:14:02.994
It's three to five minutes to just do

00:14:03.033 --> 00:14:03.735
your journaling.

00:14:03.774 --> 00:14:06.517
And the beautiful thing about our mental

00:14:06.557 --> 00:14:08.837
habits is once we ingrain a positive

00:14:08.878 --> 00:14:10.679
mental habit, it follows us.

00:14:11.360 --> 00:14:13.481
And so we just start naturally walking

00:14:13.542 --> 00:14:14.863
outside and looking for what we're

00:14:14.883 --> 00:14:15.523
grateful for.

00:14:15.863 --> 00:14:17.664
We naturally start interacting with people

00:14:17.705 --> 00:14:18.044
differently.

00:14:18.264 --> 00:14:19.806
We naturally just show up at work

00:14:19.846 --> 00:14:20.167
differently.

00:14:20.187 --> 00:14:22.889
And so once we it's a snowball that

00:14:22.908 --> 00:14:26.250
can feed on itself and build an upward

00:14:26.291 --> 00:14:28.452
spiral of positive emotions and positive.

00:14:29.073 --> 00:14:29.793
I didn't see it,

00:14:30.014 --> 00:14:32.476
but this book screams to have a partner

00:14:32.517 --> 00:14:33.118
podcast.

00:14:33.197 --> 00:14:35.240
Like I feel like you walk five minute

00:14:35.259 --> 00:14:36.041
episodes a day,

00:14:36.581 --> 00:14:39.524
walking everybody through a different HEP

00:14:39.604 --> 00:14:40.365
each and every day.

00:14:40.825 --> 00:14:41.186
I don't know.

00:14:41.245 --> 00:14:43.128
It feels like a QR code on the

00:14:43.148 --> 00:14:44.249
back of the book that leads to your

00:14:44.288 --> 00:14:44.870
YouTube channel.

00:14:44.909 --> 00:14:46.130
Your podcast would be a layup.

00:14:46.596 --> 00:14:46.956
You know,

00:14:47.056 --> 00:14:48.437
I appreciate that thought and I've been

00:14:48.477 --> 00:14:50.119
thinking about it and like being on your

00:14:50.158 --> 00:14:52.581
podcast is inspiring for me because I know

00:14:52.620 --> 00:14:54.722
to take those skills that we might have

00:14:54.743 --> 00:14:56.044
in one setting and then to use it

00:14:56.085 --> 00:14:56.985
in somewhere else.

00:14:57.525 --> 00:14:57.785
Yeah.

00:14:57.865 --> 00:14:59.707
And so you've been an inspiration and

00:14:59.827 --> 00:15:01.490
maybe the podcast will happen one of these

00:15:01.529 --> 00:15:01.750
days.

00:15:03.711 --> 00:15:05.133
Tell us about the moment you treated one

00:15:05.173 --> 00:15:06.913
person in clinic and coached another in

00:15:06.933 --> 00:15:09.616
the gym with the same back pain,

00:15:09.636 --> 00:15:13.000
but two very different mindsets.

00:15:13.539 --> 00:15:15.822
Yeah, that's such a beautiful question.

00:15:16.201 --> 00:15:18.344
And it's actually one of the reasons why

00:15:18.684 --> 00:15:21.807
I leaned away from rehab and into wellness

00:15:22.168 --> 00:15:22.868
as a trainer.

00:15:24.249 --> 00:15:25.070
Really early on,

00:15:25.110 --> 00:15:26.831
I was working in a spine clinic in

00:15:26.851 --> 00:15:27.952
Quincy, Massachusetts,

00:15:27.972 --> 00:15:28.974
just south of Boston.

00:15:29.764 --> 00:15:32.086
And a forty year old guy came in

00:15:32.106 --> 00:15:32.767
with back pain.

00:15:32.787 --> 00:15:34.408
He was like, Charles, my back hurts.

00:15:34.928 --> 00:15:35.828
Can you rub it?

00:15:36.169 --> 00:15:37.169
Can you work on it?

00:15:37.370 --> 00:15:38.812
Oh, I just I had a long day.

00:15:39.292 --> 00:15:40.852
And I'm like, this is physical therapy.

00:15:40.893 --> 00:15:42.234
You're going to do physical stuff.

00:15:42.875 --> 00:15:43.514
You bring the physical.

00:15:43.534 --> 00:15:46.297
Not that I mind doing manual therapy,

00:15:46.317 --> 00:15:48.118
because that's one thing that I miss about

00:15:48.158 --> 00:15:49.980
being in the clinic is doing the manual

00:15:50.000 --> 00:15:50.379
therapy.

00:15:51.249 --> 00:15:52.710
And then later that week,

00:15:52.870 --> 00:15:54.412
I was in the gym with a new

00:15:54.451 --> 00:15:55.993
personal training client,

00:15:56.453 --> 00:15:57.414
a prospective client.

00:15:57.855 --> 00:15:59.056
And he came and he's like, Charles,

00:15:59.076 --> 00:16:02.158
you know, I sit all day at work.

00:16:02.418 --> 00:16:03.279
I never stretch.

00:16:03.879 --> 00:16:04.721
I know I'm overweight.

00:16:04.760 --> 00:16:05.922
I got a weak core and my back

00:16:05.961 --> 00:16:06.222
hurts.

00:16:06.543 --> 00:16:07.082
What do I do?

00:16:07.964 --> 00:16:09.205
and i was like oh shoot i'm like

00:16:09.245 --> 00:16:11.347
this is the same person but in the

00:16:11.447 --> 00:16:13.470
fitness environment they're coming in a

00:16:13.509 --> 00:16:16.211
little bit more proactively and so i was

00:16:16.251 --> 00:16:18.434
like you know as a professional i'm like

00:16:18.774 --> 00:16:19.916
i want to try the demo on that

00:16:19.956 --> 00:16:22.759
proactive side where i'm trying to

00:16:22.818 --> 00:16:24.880
encourage people to do something

00:16:24.941 --> 00:16:26.062
proactively and have hope

00:16:26.982 --> 00:16:29.404
And and what else is not everyone in

00:16:29.424 --> 00:16:32.567
the clinic comes in with that more victim

00:16:32.626 --> 00:16:33.628
defeatist mindset.

00:16:34.067 --> 00:16:36.369
But I realized that when I saw that

00:16:36.428 --> 00:16:37.629
difference in the clinic,

00:16:37.769 --> 00:16:41.072
I needed to help inspire people to take

00:16:41.113 --> 00:16:43.394
some ownership and feel some hope that

00:16:43.433 --> 00:16:45.235
they could actually make progress.

00:16:45.274 --> 00:16:47.596
And so I feel like being in both

00:16:47.616 --> 00:16:49.577
of those worlds definitely shaped my

00:16:49.638 --> 00:16:50.259
perspective.

00:16:50.918 --> 00:16:52.600
And when I became a coach,

00:16:52.679 --> 00:16:54.581
this is one of the first reason why

00:16:54.601 --> 00:16:56.822
I actually got into optimism was in its

00:16:56.863 --> 00:16:59.105
ability to support people and feeling

00:16:59.164 --> 00:17:00.826
motivated to reach their goals.

00:17:01.706 --> 00:17:03.207
So I'm sitting in the office.

00:17:03.288 --> 00:17:04.568
I'm talking to someone about their health

00:17:04.608 --> 00:17:05.348
and wellness goals.

00:17:05.849 --> 00:17:07.651
And this is so simple.

00:17:07.691 --> 00:17:08.811
Everyone already knows this.

00:17:09.730 --> 00:17:12.412
if someone has zero hope that they can

00:17:12.451 --> 00:17:14.333
be successful, they won't try.

00:17:15.594 --> 00:17:17.234
And so for me, I'm like, okay,

00:17:17.315 --> 00:17:19.576
how can I support someone in developing a

00:17:19.656 --> 00:17:23.618
mindset that's conducive to motivation and

00:17:23.679 --> 00:17:24.740
going after their goals?

00:17:25.000 --> 00:17:25.480
And of course,

00:17:25.641 --> 00:17:27.082
optimism and hope is a key.

00:17:28.530 --> 00:17:30.292
There's a chapter in my book called The

00:17:30.512 --> 00:17:32.536
Anatomy of Motivation, chapter three.

00:17:33.376 --> 00:17:34.038
And of course,

00:17:34.077 --> 00:17:36.299
this was inspired by my coach training.

00:17:36.941 --> 00:17:40.726
But from a behavior perspective,

00:17:40.826 --> 00:17:42.728
we're motivated by one of two forces,

00:17:43.269 --> 00:17:44.651
approach and avoid.

00:17:45.803 --> 00:17:48.707
And negativity is the underlying mindset

00:17:48.767 --> 00:17:49.528
of avoidance.

00:17:50.169 --> 00:17:55.335
And if we are focusing on the challenges,

00:17:55.415 --> 00:17:58.459
the problems that come with changing our

00:17:58.480 --> 00:17:58.960
behavior,

00:17:59.320 --> 00:18:00.903
we're gonna avoid changing the behavior.

00:18:01.673 --> 00:18:02.993
So someone might think, oh yeah,

00:18:03.013 --> 00:18:04.194
I really wanna go to the gym,

00:18:04.595 --> 00:18:05.996
but the gym's gonna cost money,

00:18:06.396 --> 00:18:07.557
and it's gonna take time,

00:18:07.958 --> 00:18:09.118
and I'm gonna be sore,

00:18:09.538 --> 00:18:10.680
and I'm gonna have to miss out on

00:18:10.720 --> 00:18:10.920
this.

00:18:11.039 --> 00:18:12.121
Whenever they're thinking about the

00:18:12.280 --> 00:18:14.603
negative aspects of making the change,

00:18:14.643 --> 00:18:15.903
they're gonna avoid the change.

00:18:16.363 --> 00:18:16.603
Sure.

00:18:17.423 --> 00:18:18.403
But on the flip side,

00:18:18.624 --> 00:18:20.963
if we can tap into the positive aspects

00:18:21.003 --> 00:18:21.824
of making the change,

00:18:22.304 --> 00:18:23.384
my knees might feel better.

00:18:23.845 --> 00:18:24.785
I might lose some weight.

00:18:25.105 --> 00:18:26.265
My blood pressure might come down.

00:18:26.525 --> 00:18:27.265
I have more energy.

00:18:27.325 --> 00:18:27.965
I'll sleep better.

00:18:27.986 --> 00:18:29.145
I'll be able to run around with my

00:18:29.205 --> 00:18:29.526
kids.

00:18:29.965 --> 00:18:32.205
Then when they're focusing on the positive

00:18:32.286 --> 00:18:32.567
aspects,

00:18:32.586 --> 00:18:33.727
they're going to be more likely to

00:18:34.307 --> 00:18:35.287
approach the change.

00:18:36.007 --> 00:18:38.147
And so that was one place where optimism

00:18:38.307 --> 00:18:40.268
was important for me to help people get

00:18:40.307 --> 00:18:41.489
healthy.

00:18:41.949 --> 00:18:43.729
If I take it a step further and

00:18:44.472 --> 00:18:46.493
how we think about ourselves influences

00:18:46.534 --> 00:18:47.233
our motivation.

00:18:48.054 --> 00:18:50.515
And when people focus on the negative

00:18:50.674 --> 00:18:53.075
aspects of themselves, their weaknesses,

00:18:53.395 --> 00:18:56.016
their past mistakes, their feelings,

00:18:56.576 --> 00:18:58.136
they're going to feel less confident and

00:18:58.156 --> 00:18:59.356
less up for the task.

00:18:59.936 --> 00:19:00.076
Oh,

00:19:00.156 --> 00:19:01.198
I tried to go to the gym in

00:19:01.218 --> 00:19:02.958
the past and I never stick to it.

00:19:03.298 --> 00:19:04.159
And last time I did,

00:19:04.199 --> 00:19:05.439
I messed up my shoulder and

00:19:06.416 --> 00:19:08.881
versus if they think about the positive

00:19:08.961 --> 00:19:11.163
aspects of themselves, their strengths,

00:19:11.183 --> 00:19:12.925
their abilities, their past wins,

00:19:12.945 --> 00:19:13.887
their past successes,

00:19:14.228 --> 00:19:16.030
they're gonna feel more confident and more

00:19:16.090 --> 00:19:17.372
ready to go for it again.

00:19:18.093 --> 00:19:19.055
And so again,

00:19:19.095 --> 00:19:21.198
it's a simple way that optimism shows up

00:19:21.337 --> 00:19:23.280
in success, in growth,

00:19:24.157 --> 00:19:26.499
We need to think about our hopes,

00:19:26.538 --> 00:19:29.080
our dreams, our vision, what we can gain.

00:19:29.601 --> 00:19:31.462
And we need to think about our resources,

00:19:31.563 --> 00:19:32.843
our abilities, our strengths.

00:19:33.163 --> 00:19:34.003
And so as a coach,

00:19:34.243 --> 00:19:35.765
that was really one of the things I

00:19:35.884 --> 00:19:36.905
loved about optimism.

00:19:37.266 --> 00:19:39.488
How can I support people in getting ready

00:19:39.528 --> 00:19:41.068
to charge up that mountain and live their

00:19:41.088 --> 00:19:41.608
best life?

00:19:42.638 --> 00:19:44.721
It sounds like when you say you're talking

00:19:44.740 --> 00:19:46.981
to the same person in two different

00:19:47.041 --> 00:19:47.541
settings,

00:19:48.143 --> 00:19:51.785
how they see the goal and the process

00:19:51.805 --> 00:19:52.905
and how you see the goal and the

00:19:52.945 --> 00:19:55.887
process, I mean, it matters, right?

00:19:55.948 --> 00:19:57.348
What are my expectations here?

00:19:57.868 --> 00:19:59.569
Let's go back to physical therapists.

00:20:00.351 --> 00:20:01.090
We're smart people,

00:20:01.211 --> 00:20:03.593
but what do most PTs get wrong about

00:20:03.692 --> 00:20:04.973
stress management?

00:20:05.413 --> 00:20:06.114
Where do we go right?

00:20:06.134 --> 00:20:08.695
We're smart if we read something and we

00:20:08.796 --> 00:20:09.676
love research,

00:20:10.196 --> 00:20:11.518
but what do we typically get wrong about

00:20:11.557 --> 00:20:11.617
it?

00:20:12.204 --> 00:20:13.885
Yeah.

00:20:13.986 --> 00:20:15.307
One of the things that pops into my

00:20:15.346 --> 00:20:17.848
mind is, and this was like for me,

00:20:18.709 --> 00:20:19.789
when I think about stress,

00:20:19.970 --> 00:20:22.791
I think about both body and mind.

00:20:23.751 --> 00:20:26.874
And because we're such educated body

00:20:27.153 --> 00:20:27.775
professionals,

00:20:27.815 --> 00:20:29.355
we tend to lean on body care.

00:20:29.435 --> 00:20:31.116
So someone was sitting in front of me

00:20:31.196 --> 00:20:32.538
and I would think, OK, you're stressed.

00:20:33.355 --> 00:20:34.217
How's your exercise?

00:20:34.257 --> 00:20:34.876
How's your sleep?

00:20:35.136 --> 00:20:35.897
Are you meditating?

00:20:36.238 --> 00:20:38.118
Get an Epsom salt bath,

00:20:38.138 --> 00:20:38.999
get some magnesium,

00:20:39.859 --> 00:20:41.480
do all these things for your body.

00:20:42.060 --> 00:20:44.083
And what I'll say is that body care

00:20:44.123 --> 00:20:47.044
strategies are great for stress when the

00:20:47.064 --> 00:20:48.605
stress is being driven by our body.

00:20:49.445 --> 00:20:51.547
But what I notice is working with clients

00:20:51.586 --> 00:20:53.647
is someone would take care of their body

00:20:53.709 --> 00:20:55.869
on Saturday, go for a run,

00:20:56.150 --> 00:20:56.971
eat a good meal,

00:20:57.050 --> 00:20:58.131
get a good night's sleep.

00:20:58.652 --> 00:20:59.751
And then on Sunday night,

00:20:59.912 --> 00:21:01.512
they still feel anxious and stressed

00:21:01.532 --> 00:21:02.233
thinking about work.

00:21:02.877 --> 00:21:03.858
And I'd be like, oh, shoot.

00:21:04.479 --> 00:21:07.260
And so if the stress is being driven

00:21:07.320 --> 00:21:08.340
by the mind,

00:21:08.862 --> 00:21:11.542
then we need some type of mental strategy

00:21:11.643 --> 00:21:12.804
or mind care strategies,

00:21:13.104 --> 00:21:14.265
as I refer to it,

00:21:14.345 --> 00:21:15.865
in order to overcome the stress.

00:21:17.166 --> 00:21:19.087
One simple mind care,

00:21:19.268 --> 00:21:21.548
which I think for people is worst case

00:21:21.568 --> 00:21:22.049
scenario.

00:21:22.769 --> 00:21:23.349
Many people,

00:21:23.390 --> 00:21:25.291
when something happens mentally,

00:21:25.311 --> 00:21:27.073
they go to worst case scenario and it

00:21:27.173 --> 00:21:29.173
adds stress and anxiety overwhelm.

00:21:30.362 --> 00:21:32.103
And so I could go for a run,

00:21:32.163 --> 00:21:33.242
but if I come back and I go

00:21:33.282 --> 00:21:34.202
to worst case scenario,

00:21:34.242 --> 00:21:35.344
I'm still going to feel stressed.

00:21:36.223 --> 00:21:36.923
I can meditate,

00:21:36.943 --> 00:21:38.325
but if I go to worst case scenario,

00:21:38.525 --> 00:21:39.865
I'm still going to feel anxious.

00:21:40.505 --> 00:21:43.905
And so one simple mind technique or mind

00:21:44.146 --> 00:21:46.886
exercise is called decatastrophizing.

00:21:47.627 --> 00:21:50.269
And it simply involves thinking about the

00:21:50.308 --> 00:21:53.009
best case scenario and then thinking about

00:21:53.088 --> 00:21:54.289
the likely scenarios.

00:21:55.285 --> 00:21:57.548
And even if thinking about the best case

00:21:57.567 --> 00:21:59.830
scenario doesn't eliminate the possibility

00:21:59.971 --> 00:22:00.833
of the worst case,

00:22:01.212 --> 00:22:03.957
it just makes the overall picture more

00:22:04.037 --> 00:22:04.718
positive.

00:22:05.278 --> 00:22:07.961
And so it tends to serve to decrease

00:22:08.123 --> 00:22:08.884
our anxiety.

00:22:09.829 --> 00:22:11.990
And if we're thinking about how we're

00:22:12.010 --> 00:22:14.372
going to navigate the stressful situation,

00:22:14.832 --> 00:22:16.972
when we do it from a more grounded

00:22:17.053 --> 00:22:17.952
perspective,

00:22:18.613 --> 00:22:20.594
our cognitive function and our judgment is

00:22:20.614 --> 00:22:21.294
going to be better.

00:22:21.714 --> 00:22:23.315
And so if we're in that worst case

00:22:23.335 --> 00:22:24.915
scenario, sure we can do deep breathing,

00:22:25.276 --> 00:22:27.817
but we also need to mentally think best

00:22:27.836 --> 00:22:29.116
case scenario, likely scenario,

00:22:29.196 --> 00:22:30.157
and then from that place.

00:22:30.637 --> 00:22:32.420
our judgment is usually heightened.

00:22:32.440 --> 00:22:35.423
So I would say that not just PTs,

00:22:35.443 --> 00:22:37.185
but a lot of people, but especially PTs,

00:22:37.205 --> 00:22:38.448
because we're so good at the body.

00:22:38.548 --> 00:22:39.910
Like that's just, that's our world.

00:22:39.950 --> 00:22:40.830
Right.

00:22:40.871 --> 00:22:41.090
When you,

00:22:41.151 --> 00:22:42.031
when all you have is a hammer,

00:22:42.071 --> 00:22:42.913
the world is full of nails.

00:22:42.952 --> 00:22:43.134
Right.

00:22:43.153 --> 00:22:44.115
So we go body first.

00:22:44.154 --> 00:22:44.596
Yeah.

00:22:44.756 --> 00:22:45.375
It's in the name.

00:22:46.218 --> 00:22:46.798
Absolutely.

00:22:47.058 --> 00:22:47.618
Absolutely.

00:22:48.413 --> 00:22:51.534
Let's go tactical because if someone is

00:22:51.574 --> 00:22:52.733
doing this on their own, that's great.

00:22:53.834 --> 00:22:56.414
But if where you work helps to facilitate

00:22:56.454 --> 00:22:58.255
this, how great would that be?

00:22:58.654 --> 00:23:00.035
So if you owned a clinic or you

00:23:00.055 --> 00:23:01.615
were brought in to help run a clinic,

00:23:01.935 --> 00:23:03.715
what would you do to improve staff

00:23:04.056 --> 00:23:06.395
emotional health without just throwing

00:23:06.435 --> 00:23:07.217
money at the problem?

00:23:07.237 --> 00:23:08.957
Because throwing money at the problem most

00:23:08.997 --> 00:23:10.457
of the time doesn't work and you're not

00:23:10.477 --> 00:23:11.297
going to get the money anyway.

00:23:11.856 --> 00:23:12.817
So if you owned a clinic today,

00:23:12.837 --> 00:23:13.938
what would you do to improve staff

00:23:13.978 --> 00:23:14.557
emotional health?

00:23:15.478 --> 00:23:16.157
Yeah, yeah.

00:23:16.857 --> 00:23:19.078
I think that clinicians and clinic owners

00:23:19.098 --> 00:23:20.298
have lots of options.

00:23:21.118 --> 00:23:23.099
And I think that from a coaching

00:23:23.140 --> 00:23:24.200
perspective, I'll say this,

00:23:24.619 --> 00:23:27.020
collaboration is always, I think,

00:23:27.221 --> 00:23:29.662
a little bit more beneficial than pure

00:23:29.682 --> 00:23:30.182
directive.

00:23:30.682 --> 00:23:31.821
And so if there is a way to

00:23:31.862 --> 00:23:33.382
collaborate with the people that you're

00:23:33.422 --> 00:23:34.742
trying to uplift and support,

00:23:35.022 --> 00:23:36.303
then that can go a long way.

00:23:36.982 --> 00:23:39.523
And so I think that

00:23:41.075 --> 00:23:41.535
Actually,

00:23:41.634 --> 00:23:42.415
I'll say it this way when I think

00:23:42.435 --> 00:23:42.936
about stress.

00:23:43.836 --> 00:23:44.678
And you know it because you got a

00:23:44.698 --> 00:23:45.419
copy of my book.

00:23:46.680 --> 00:23:48.080
The anatomy of stress.

00:23:49.000 --> 00:23:51.423
Stress is going to be driven by four

00:23:51.462 --> 00:23:54.286
things, our situation, our behavior,

00:23:54.465 --> 00:23:55.767
our body, and our mind.

00:23:56.657 --> 00:23:59.459
And so if we can change the situation

00:23:59.519 --> 00:24:00.400
through behavior,

00:24:00.640 --> 00:24:01.980
that's a great place to start.

00:24:02.619 --> 00:24:05.321
And so there may be a clinic practice

00:24:06.001 --> 00:24:07.182
will look and say, OK,

00:24:07.521 --> 00:24:09.363
what can we change structurally?

00:24:09.403 --> 00:24:11.824
What can we do something from a behavioral

00:24:11.864 --> 00:24:14.144
perspective that just naturally leads to

00:24:14.204 --> 00:24:16.766
more enjoyment?

00:24:17.546 --> 00:24:19.346
I've had a bunch of friends here in

00:24:19.386 --> 00:24:22.347
Massachusetts who have gone to a more one

00:24:24.828 --> 00:24:26.690
PT one client model.

00:24:27.369 --> 00:24:29.390
And I know that a lot of PTs

00:24:29.410 --> 00:24:31.010
tend to like that model more.

00:24:31.070 --> 00:24:32.830
So I have a buddy who has a

00:24:32.891 --> 00:24:34.750
big practice and like they started to

00:24:34.851 --> 00:24:37.071
expand like the amount of time that a

00:24:37.092 --> 00:24:38.152
PT could have with a patient.

00:24:38.571 --> 00:24:39.251
And so again,

00:24:39.271 --> 00:24:42.353
like in every practice on this knows their

00:24:42.393 --> 00:24:43.212
business better than me.

00:24:43.252 --> 00:24:45.074
But what I'll simply say is that there

00:24:45.114 --> 00:24:48.074
can be potentially things that we do to

00:24:48.114 --> 00:24:49.994
just make the overall environment just a

00:24:50.035 --> 00:24:50.914
little more supportive.

00:24:52.346 --> 00:24:53.047
Beyond that,

00:24:53.126 --> 00:24:54.768
we can think about how do we support

00:24:54.807 --> 00:24:57.409
people physically.

00:24:58.750 --> 00:25:00.151
And I'll also say this,

00:25:00.871 --> 00:25:03.133
I feel like culture is one of the

00:25:03.173 --> 00:25:04.792
words that gets thrown around a lot.

00:25:04.814 --> 00:25:05.094
It does.

00:25:06.121 --> 00:25:09.442
And I do feel that optimism is a

00:25:09.561 --> 00:25:12.502
part of the culture that can just really

00:25:13.083 --> 00:25:15.324
revolutionize how we interact.

00:25:16.284 --> 00:25:17.163
Simple example,

00:25:17.943 --> 00:25:20.724
I refer to connection as a mental skill.

00:25:21.464 --> 00:25:23.066
And we know that when people feel

00:25:23.226 --> 00:25:25.326
connection in an environment that they

00:25:25.365 --> 00:25:27.567
thrive and they feel less burnt out,

00:25:27.626 --> 00:25:28.126
less stressed.

00:25:28.886 --> 00:25:33.048
And so a couple of thoughts about

00:25:33.108 --> 00:25:33.949
connection muscles.

00:25:34.977 --> 00:25:37.799
When we relate to people in a negative

00:25:37.839 --> 00:25:40.162
way, it weakens connection.

00:25:41.403 --> 00:25:43.845
When we relate to people in a positive

00:25:43.865 --> 00:25:45.547
way, it strengthens connection.

00:25:46.473 --> 00:25:48.954
And so, simple thing,

00:25:49.434 --> 00:25:50.795
gratitude and appreciation.

00:25:50.894 --> 00:25:52.395
I know those are two different things,

00:25:52.415 --> 00:25:53.256
so gratitude.

00:25:53.756 --> 00:25:56.116
If we are creating a culture where we're

00:25:56.217 --> 00:25:58.678
expressing gratitude and appreciation for

00:25:58.718 --> 00:25:59.657
each other, then that goes a long way.

00:25:59.678 --> 00:26:00.438
I'm thinking about something, you know,

00:26:00.458 --> 00:26:01.397
I'm in Boston and there was this study

00:26:01.417 --> 00:26:01.577
on teams.

00:26:01.597 --> 00:26:02.278
And it was, they actually used the,

00:26:02.298 --> 00:26:02.759
I think it was the, the,

00:26:02.778 --> 00:26:03.239
I think it was the,

00:26:03.259 --> 00:26:03.638
I think it was the,

00:26:03.659 --> 00:26:04.138
I think it was the,

00:26:04.159 --> 00:26:04.699
I think it was the,

00:26:04.719 --> 00:26:05.118
I think it was the,

00:26:05.138 --> 00:26:05.679
I think it was the,

00:26:05.779 --> 00:26:06.440
I think it was the,

00:26:06.539 --> 00:26:07.299
I think it was the,

00:26:07.319 --> 00:26:07.680
I think it was the,

00:26:07.700 --> 00:26:08.180
I think it was the,

00:26:08.200 --> 00:26:08.559
I think it was the,

00:26:08.579 --> 00:26:08.960
I think it was the,

00:26:08.980 --> 00:26:09.340
I think it was the,

00:26:09.361 --> 00:26:09.760
I think it was the,

00:26:09.780 --> 00:26:10.181
I think it was the,

00:26:10.201 --> 00:26:10.641
I think it was the,

00:26:10.661 --> 00:26:11.020
I think it was the,

00:26:11.040 --> 00:26:11.580
I think it was the,

00:26:11.601 --> 00:26:12.060
I think it was the,

00:26:12.080 --> 00:26:12.721
I think it was the,

00:26:12.741 --> 00:26:13.261
I think it was the,

00:26:13.281 --> 00:26:13.642
I think it was the,

00:26:13.682 --> 00:26:14.241
I think it was the,

00:26:14.261 --> 00:26:14.461
I think it

00:26:14.978 --> 00:26:17.420
And they wanted to see how many times

00:26:17.460 --> 00:26:19.102
did the players touch each other?

00:26:19.281 --> 00:26:19.742
Oh, I saw this.

00:26:19.762 --> 00:26:20.363
This is interesting.

00:26:20.423 --> 00:26:20.864
Yeah.

00:26:20.963 --> 00:26:23.066
You know, high five, pats on the butt.

00:26:24.307 --> 00:26:26.148
And what they found is that the Boston

00:26:26.209 --> 00:26:27.289
Celtics in that year,

00:26:27.710 --> 00:26:29.832
they had the highest touch percentage of

00:26:29.932 --> 00:26:30.333
any team.

00:26:30.353 --> 00:26:31.993
They just were congratulating people and

00:26:32.034 --> 00:26:34.236
living in this spirit of service and

00:26:34.276 --> 00:26:34.616
support.

00:26:34.957 --> 00:26:36.377
And they went on to win a championship

00:26:36.417 --> 00:26:36.778
that year.

00:26:37.647 --> 00:26:39.569
and so what i'd say is that when

00:26:39.589 --> 00:26:43.733
we're in a company if we can start

00:26:43.795 --> 00:26:45.977
and i feel like the leaders can can

00:26:46.017 --> 00:26:48.159
be the ones if the leaders are leading

00:26:48.199 --> 00:26:51.623
with gratitude and appreciation more so

00:26:51.702 --> 00:26:56.288
than criticism and blaming and i know it's

00:26:56.327 --> 00:26:58.048
hard because like sometimes as a leader

00:26:58.069 --> 00:26:59.570
you're like i want people to do the

00:26:59.611 --> 00:26:59.971
job

00:27:00.882 --> 00:27:03.143
And so what I'd say is criticism,

00:27:03.163 --> 00:27:05.144
I would consider a pessimism muscle.

00:27:05.443 --> 00:27:06.204
What are your flaws?

00:27:06.285 --> 00:27:07.005
What are your mistakes?

00:27:07.125 --> 00:27:07.885
What are your weaknesses?

00:27:07.965 --> 00:27:08.786
What are you doing wrong?

00:27:08.905 --> 00:27:10.047
What do I not like?

00:27:10.826 --> 00:27:12.587
And the optimism muscle would be

00:27:12.708 --> 00:27:13.468
appreciation.

00:27:14.028 --> 00:27:14.808
What are your strengths?

00:27:14.888 --> 00:27:15.568
What are you good at?

00:27:15.609 --> 00:27:16.509
What are you doing well?

00:27:16.630 --> 00:27:18.151
What do I like about what you're doing?

00:27:18.651 --> 00:27:20.991
And so simply if we start shifting and

00:27:21.031 --> 00:27:22.732
start being more appreciative,

00:27:23.173 --> 00:27:24.894
then that can just go a long way

00:27:25.013 --> 00:27:28.115
to make people feel empowered.

00:27:28.855 --> 00:27:31.459
And when we're connected to something

00:27:31.479 --> 00:27:32.318
that's meaningful,

00:27:33.299 --> 00:27:35.301
the hard work actually uplifts us.

00:27:36.383 --> 00:27:37.864
When we feel like we're doing something

00:27:37.884 --> 00:27:39.704
that's meaningless and we're not getting

00:27:39.766 --> 00:27:42.288
any appreciation, that beats us down.

00:27:43.087 --> 00:27:44.368
And so again,

00:27:44.449 --> 00:27:45.569
I know we could probably talk about it

00:27:45.630 --> 00:27:46.050
for a lot,

00:27:46.090 --> 00:27:48.192
but what I'd say is that a culture

00:27:48.272 --> 00:27:50.934
that is more optimistic and appreciative

00:27:51.295 --> 00:27:53.277
will always be the culture that is more

00:27:53.336 --> 00:27:55.479
cynical and negative and critical.

00:27:56.144 --> 00:27:56.423
Yeah.

00:27:57.204 --> 00:27:58.746
You ready for a quick rapid fire game?

00:27:58.766 --> 00:27:59.645
I didn't prepare you for this,

00:27:59.705 --> 00:28:00.707
but we're in a rapid fire.

00:28:01.186 --> 00:28:01.426
Sure.

00:28:02.147 --> 00:28:04.970
Best sixty second stress reset.

00:28:05.009 --> 00:28:05.910
What would you suggest?

00:28:08.092 --> 00:28:10.452
Yeah.

00:28:10.492 --> 00:28:10.952
For me,

00:28:11.053 --> 00:28:13.555
I'm thinking going outside and sitting

00:28:13.674 --> 00:28:15.195
outside for sixty minutes and just

00:28:15.215 --> 00:28:15.576
breathing.

00:28:15.916 --> 00:28:16.436
Touch grass.

00:28:16.957 --> 00:28:17.396
Yeah.

00:28:17.837 --> 00:28:18.678
No technology.

00:28:18.718 --> 00:28:19.719
Just in nature.

00:28:19.818 --> 00:28:20.839
Breathe for thirty seconds,

00:28:20.980 --> 00:28:22.760
sixty seconds and go back inside.

00:28:23.393 --> 00:28:24.294
Besides yours,

00:28:24.714 --> 00:28:27.678
a book every rehab professional should

00:28:27.718 --> 00:28:27.958
read.

00:28:27.978 --> 00:28:28.999
What do you like?

00:28:31.461 --> 00:28:31.821
Actually,

00:28:32.002 --> 00:28:33.724
one of the books that really informed my

00:28:33.765 --> 00:28:34.005
book,

00:28:34.065 --> 00:28:35.707
and I write about it in chapter four,

00:28:35.846 --> 00:28:38.028
is The Upside of Stress by Kelly

00:28:38.068 --> 00:28:38.670
McGonigal.

00:28:39.550 --> 00:28:42.054
It was a beautiful book that completely

00:28:42.153 --> 00:28:43.935
changed my perspective on stress.

00:28:47.189 --> 00:28:47.808
Actually,

00:28:47.828 --> 00:28:49.609
there was a study in nineteen ninety eight

00:28:49.970 --> 00:28:51.550
where they interviewed thirty thousand

00:28:51.590 --> 00:28:52.991
people and they asked them,

00:28:53.491 --> 00:28:57.093
do you have a positive view of stress

00:28:57.314 --> 00:28:58.493
or action?

00:28:58.513 --> 00:28:59.233
What they asked them was,

00:28:59.914 --> 00:29:01.654
do you think stress is harmful for your

00:29:01.714 --> 00:29:01.996
health?

00:29:02.715 --> 00:29:03.256
Yes or no.

00:29:04.297 --> 00:29:05.436
Actually, I'm messing up the study,

00:29:05.477 --> 00:29:06.436
and that's funny because it's what I've

00:29:06.457 --> 00:29:06.817
talked about.

00:29:08.857 --> 00:29:10.538
They actually asked them if they had a

00:29:11.019 --> 00:29:11.299
lot,

00:29:11.420 --> 00:29:13.019
if they experienced a lot of stress in

00:29:13.039 --> 00:29:13.840
the previous year.

00:29:15.086 --> 00:29:16.626
And then the second question was,

00:29:16.686 --> 00:29:18.628
do they think stress is harmful for their

00:29:18.669 --> 00:29:20.150
health?

00:29:20.250 --> 00:29:21.892
And what they found years later when they

00:29:21.912 --> 00:29:23.993
looked at the death records is that people

00:29:24.034 --> 00:29:26.675
who had a lot of stress and thought

00:29:26.715 --> 00:29:29.419
it was harmful were forty three percent

00:29:29.439 --> 00:29:31.721
more likely to have died.

00:29:31.760 --> 00:29:31.840
Wow.

00:29:31.941 --> 00:29:33.701
But the weird thing is the group with

00:29:33.721 --> 00:29:36.464
the lowest mortality were people who had a

00:29:36.505 --> 00:29:38.767
lot of stress but didn't think it was

00:29:38.807 --> 00:29:39.748
harmful for their health.

00:29:40.737 --> 00:29:42.598
And it led the researchers to conclude

00:29:42.618 --> 00:29:45.520
that the perception that stress is harmful

00:29:45.862 --> 00:29:48.144
is likely causing excess deaths.

00:29:49.244 --> 00:29:52.667
And so we know this from a,

00:29:53.848 --> 00:29:55.590
if we think about placebo effect,

00:29:56.250 --> 00:29:59.114
most clinicians are aware of the placebo

00:29:59.134 --> 00:29:59.513
effect.

00:30:00.134 --> 00:30:02.356
But what we don't often think about is

00:30:02.457 --> 00:30:04.078
the nocebo effect.

00:30:04.815 --> 00:30:07.157
which is our thoughts can actually cause

00:30:07.198 --> 00:30:07.557
harm.

00:30:07.657 --> 00:30:10.540
And so how we think influences how our

00:30:10.580 --> 00:30:12.282
body physically responds.

00:30:12.903 --> 00:30:15.665
And so the way she collected the

00:30:15.726 --> 00:30:17.848
researches on expectation theory and

00:30:17.909 --> 00:30:18.690
nocebo effect,

00:30:18.730 --> 00:30:20.632
and it was just such a beautiful way

00:30:20.672 --> 00:30:22.913
to just change how I talked about stress

00:30:22.933 --> 00:30:24.615
because I used to tell people,

00:30:24.855 --> 00:30:26.538
stress is gonna kill you, avoid it,

00:30:26.577 --> 00:30:27.258
it's toxic.

00:30:27.939 --> 00:30:30.301
And by me making stress out to be

00:30:30.422 --> 00:30:31.323
such a villain,

00:30:31.982 --> 00:30:33.244
especially because it's something that

00:30:33.285 --> 00:30:34.445
people cannot escape,

00:30:35.105 --> 00:30:37.588
I was actually adding to the anxiety and

00:30:37.648 --> 00:30:39.611
probably the negative effects of stress.

00:30:39.971 --> 00:30:42.212
And so that book really did change how

00:30:42.273 --> 00:30:44.695
I thought about stress and played a large

00:30:44.715 --> 00:30:46.758
role in how I talk about it in

00:30:46.817 --> 00:30:47.178
my book.

00:30:47.198 --> 00:30:47.479
So yeah,

00:30:47.679 --> 00:30:49.740
The Upside of Stress by Kelly McGonigal.

00:30:49.820 --> 00:30:50.582
It's a beautiful book.

00:30:50.842 --> 00:30:51.102
Good one.

00:30:51.903 --> 00:30:54.164
Most underrated daily habit.

00:30:54.444 --> 00:30:56.007
What's underrated that you'd say, hey,

00:30:56.027 --> 00:30:57.367
listen, if you add this,

00:30:57.808 --> 00:31:00.790
best juice versus squeeze ratio?

00:31:00.851 --> 00:31:02.833
Yeah.

00:31:02.873 --> 00:31:04.214
The first one I'll say is optimism,

00:31:04.275 --> 00:31:06.096
but I know that's just like a layup.

00:31:06.817 --> 00:31:08.858
But if I have to choose another one

00:31:08.959 --> 00:31:10.099
besides optimism,

00:31:11.181 --> 00:31:12.663
I feel like optimism can go in so

00:31:12.682 --> 00:31:13.542
many different ways.

00:31:15.746 --> 00:31:17.166
Actually, I'll stay with optimism.

00:31:17.346 --> 00:31:18.948
And what I'll say is that I think

00:31:19.828 --> 00:31:24.592
if we appreciate ourselves and practice

00:31:24.632 --> 00:31:25.531
self-appreciation,

00:31:25.652 --> 00:31:28.034
it's something that can just change our

00:31:28.114 --> 00:31:28.794
experience.

00:31:29.515 --> 00:31:31.296
Most of us are our own worst critics.

00:31:31.576 --> 00:31:33.237
And we go through life beating ourselves

00:31:33.356 --> 00:31:33.518
up.

00:31:33.718 --> 00:31:35.159
And it makes us feel inadequate,

00:31:35.199 --> 00:31:37.099
depressed, frustrated, less than.

00:31:37.779 --> 00:31:39.621
And if we just spend a little bit

00:31:39.641 --> 00:31:42.903
of time appreciating our goodness, man,

00:31:42.963 --> 00:31:44.084
we're just going to shine so much

00:31:44.163 --> 00:31:44.785
brighter.

00:31:45.305 --> 00:31:45.565
So, yeah,

00:31:45.625 --> 00:31:47.646
self-appreciation is something that I'll

00:31:47.666 --> 00:31:49.829
say that it's it goes under the radar,

00:31:49.869 --> 00:31:51.770
but it just shows up in everything that

00:31:51.790 --> 00:31:52.132
we do.

00:31:52.152 --> 00:31:53.252
All right.

00:31:53.272 --> 00:31:54.374
We have a tradition on the show.

00:31:54.534 --> 00:31:56.855
It is called the parting shot.

00:31:57.737 --> 00:31:59.798
This is the parting shot.

00:32:00.319 --> 00:32:01.721
One last mic drop moment.

00:32:02.382 --> 00:32:03.201
No pressure.

00:32:03.623 --> 00:32:05.724
Just your legacy on the line.

00:32:07.201 --> 00:32:08.843
I want to thank US Physical Therapy for

00:32:08.903 --> 00:32:10.503
supporting the show and keeping this thing

00:32:10.564 --> 00:32:11.023
on the air.

00:32:11.064 --> 00:32:12.545
They're a national network of clinics

00:32:12.585 --> 00:32:14.905
focused on developing clinicians through

00:32:14.945 --> 00:32:16.527
mentorship, leadership tracks,

00:32:16.606 --> 00:32:17.968
and long-term career growth.

00:32:18.008 --> 00:32:20.328
Learn more at USPH.com,

00:32:20.730 --> 00:32:22.810
plus our friends at Empower EMR.

00:32:22.851 --> 00:32:24.332
If your clinic is stuck in an EMR

00:32:24.352 --> 00:32:25.291
that slows you down,

00:32:25.873 --> 00:32:27.012
it's not very optimistic.

00:32:27.353 --> 00:32:29.255
Empower gives you faster workflows,

00:32:29.295 --> 00:32:30.355
cleaner documentation,

00:32:30.375 --> 00:32:32.355
and support PTs actually appreciate.

00:32:32.856 --> 00:32:34.718
Upgrade your clinic's brain at

00:32:34.758 --> 00:32:36.278
EmpowerEMR.com.

00:32:36.298 --> 00:32:36.778
So, Charles.

00:32:37.318 --> 00:32:37.939
Parting shot.

00:32:38.519 --> 00:32:40.559
You can give us your own mic drop

00:32:40.599 --> 00:32:42.260
moment, quote, idea, anything,

00:32:42.421 --> 00:32:43.500
or I can hit you with a parting

00:32:43.540 --> 00:32:44.281
shot question.

00:32:44.301 --> 00:32:48.323
It's completely your call.

00:32:48.403 --> 00:32:49.564
Yeah, if you've got a question for me,

00:32:49.584 --> 00:32:51.304
yeah, go for it.

00:32:51.344 --> 00:32:53.484
So if every person listening today could

00:32:53.505 --> 00:32:56.726
build just one stronger inner muscle over

00:32:56.746 --> 00:32:58.946
the next year, gratitude, resilience,

00:32:59.027 --> 00:32:59.987
optimism, discipline,

00:33:00.347 --> 00:33:02.708
which one would you choose and why?

00:33:02.728 --> 00:33:03.409
Hmm.

00:33:05.452 --> 00:33:08.016
Oh, man, that's a really great question.

00:33:08.256 --> 00:33:10.837
I'm going to choose faith.

00:33:12.099 --> 00:33:14.761
And what I'll say is I know that

00:33:15.061 --> 00:33:19.066
in a world where sometimes people want to

00:33:19.105 --> 00:33:19.987
run away from religion,

00:33:20.027 --> 00:33:21.368
they also run away from faith.

00:33:22.328 --> 00:33:25.570
But there's a quote that has been my

00:33:25.631 --> 00:33:28.291
guiding principle as a person and as a

00:33:28.332 --> 00:33:29.532
coach that comes from Dr.

00:33:29.573 --> 00:33:30.373
Martin Luther King.

00:33:30.893 --> 00:33:31.413
And it says,

00:33:31.634 --> 00:33:34.275
faith is taking the first step even when

00:33:34.315 --> 00:33:35.695
you can't see the whole staircase.

00:33:37.016 --> 00:33:38.757
And I think a lot of times,

00:33:38.817 --> 00:33:41.358
especially for highly educated adults,

00:33:41.818 --> 00:33:45.119
we've learned to master certain areas of

00:33:45.180 --> 00:33:47.240
our lives and we want to act with

00:33:47.402 --> 00:33:47.922
certainty.

00:33:48.775 --> 00:33:50.896
And so we just naturally want to research

00:33:50.997 --> 00:33:52.478
and know before we try.

00:33:52.958 --> 00:33:54.719
But sometimes that keeps us stuck.

00:33:55.539 --> 00:33:57.761
And if we can embrace the idea that

00:33:57.882 --> 00:33:59.762
life is never a hundred percent certain

00:34:00.544 --> 00:34:02.625
and develop faith in ourselves,

00:34:02.924 --> 00:34:04.646
develop faith in other people,

00:34:04.666 --> 00:34:06.367
develop faith in a higher power,

00:34:06.708 --> 00:34:08.309
and just take that first step,

00:34:08.869 --> 00:34:10.471
then I think that that's going to be

00:34:10.550 --> 00:34:12.052
something that really will lead to our

00:34:12.092 --> 00:34:13.233
growth and success.

00:34:13.831 --> 00:34:14.471
That's a great quote.

00:34:14.690 --> 00:34:15.130
It's a good one.

00:34:15.251 --> 00:34:16.391
Not the first time it's been used on

00:34:16.411 --> 00:34:17.371
this show.

00:34:17.711 --> 00:34:20.012
Up your optimism game, how to turn stress,

00:34:20.032 --> 00:34:21.672
depression, and anxiety to joy, happiness,

00:34:21.713 --> 00:34:22.253
and peace of mind.

00:34:22.974 --> 00:34:23.313
I don't know.

00:34:23.353 --> 00:34:24.673
Could the world use a little more joy,

00:34:24.713 --> 00:34:25.653
happiness, and peace of mind?

00:34:25.693 --> 00:34:27.235
I think it could.

00:34:27.414 --> 00:34:28.735
Best way for the people to pick up

00:34:28.775 --> 00:34:29.094
the book.

00:34:29.695 --> 00:34:30.536
I know it's on Amazon,

00:34:30.556 --> 00:34:31.335
but is it anywhere else?

00:34:32.175 --> 00:34:33.637
Amazon's probably the best place.

00:34:33.677 --> 00:34:35.077
You can get it in Kindle version,

00:34:35.117 --> 00:34:36.536
paperback, or even hardback.

00:34:36.996 --> 00:34:37.237
Yeah.

00:34:37.637 --> 00:34:38.777
I say pick it up in paperback.

00:34:39.077 --> 00:34:40.438
You want to pick this thing up and

00:34:40.458 --> 00:34:40.878
you want to hold it.

00:34:40.898 --> 00:34:42.559
It's a great read.

00:34:43.048 --> 00:34:46.951
Kudos for you on caring about this topic

00:34:46.990 --> 00:34:48.072
enough to not only research it for

00:34:48.112 --> 00:34:48.612
yourself,

00:34:48.911 --> 00:34:51.074
but put the thoughts in order and sharing

00:34:51.114 --> 00:34:51.213
it.

00:34:51.253 --> 00:34:52.114
So kudos to you, man.

00:34:52.153 --> 00:34:53.394
Congratulations on writing this book.

00:34:54.371 --> 00:34:56.432
Yeah, it's been a labor of love.

00:34:56.552 --> 00:34:58.014
I'm glad that it's out in the world.

00:34:58.253 --> 00:35:00.456
And I appreciate you for allowing me to

00:35:00.516 --> 00:35:01.195
talk about it.

00:35:01.675 --> 00:35:02.916
And hopefully, you know,

00:35:02.996 --> 00:35:03.998
with this exposure,

00:35:04.018 --> 00:35:06.378
we can help one clinician, one person,

00:35:06.498 --> 00:35:09.661
one somebody to find a path so that

00:35:09.701 --> 00:35:11.121
they can have more joy and peace,

00:35:11.822 --> 00:35:13.784
allowing them to make the biggest positive

00:35:13.844 --> 00:35:14.664
impact at home,

00:35:14.744 --> 00:35:16.144
at work and in the world.

00:35:16.666 --> 00:35:17.085
Sounds great.

00:35:17.146 --> 00:35:17.826
Charles, thanks for the time.

00:35:17.846 --> 00:35:18.827
I appreciate it.

00:35:18.887 --> 00:35:19.746
Yes, very welcome.

00:35:19.766 --> 00:35:20.407
I appreciate you.

00:35:22.164 --> 00:35:23.206
That's it for this one,

00:35:23.505 --> 00:35:25.168
but we're just getting warmed up.

00:35:25.648 --> 00:35:27.550
Smash follow, send it to a friend,

00:35:27.769 --> 00:35:29.431
or crank up the next episode.

00:35:29.952 --> 00:35:30.873
Want to go deeper?

00:35:31.153 --> 00:35:35.378
Hit us at pgpiecast.com or find us on

00:35:35.398 --> 00:35:37.960
YouTube and socials at pgpiecast.

00:35:38.380 --> 00:35:40.663
And legally, none of this was advice.

00:35:40.722 --> 00:35:42.583
It's for entertainment purposes only.

00:35:43.144 --> 00:35:44.126
Bulls**t!

00:35:44.146 --> 00:35:44.706
See, Keith?

00:35:44.927 --> 00:35:46.007
We read the script.

00:35:46.307 --> 00:35:46.949
Happy now?