Live w/ Dr.Charryse 🧠: Part 2 - “Is Your Day Helping You or Harming You?

All right, I'm back. I just couldn't get enough of you. But really, thank you for letting me know that for some reason this morning's live cut off, but it cut off at the best part. I can't break it down. Give you signs and symptoms and then you not have an opportunity to actually get the tips and the tools that you need to navigate. So, quick recap. Earlier in part one, we talked a lot about is your day helping you or harming you? And recognizing that there are mental, psychological signs and symptoms that even a good day that's too much is harmful.

And then we have the whole dynamic of you might be in a situation where there are physiological symptoms. So listen to part one. Thank you for all the love for those of you that are coming back. Yeah, I got you, Audrey. I was like, I cannot. Hey, Luke. I cannot like bring you this close and then pull you away. So if that ever happens again, we're just going to do part two. So let's talk the tangible tips. These are the things that you can actually do and apply. The first One is the 10 minute sensory reset.

So this is a short, powerful pause. Here's how you do it. Make sure you get these steps down first. Step away from all screens. Please lift your left hand and say, I will step away from all screens. Okay. Phone, iPad, computer, television, step away from all screens. Second part. Sit or stand in a neutral space. It is definitely my encouragement for you to sit or lie somewhere where you can allow your full body to just release and let go. Then take six slow breaths. In for four, hold at the top for a moment, out for six.

The key is that you want your exhalation to be a little bit longer than your inhalation. Thank you, Audrey. I will step away from all screens. That helps the vagus nerve really connect. And say, oh, we're working on calming down to a better baseline. And then soften your jaw. So soften your shoulders. Check in there for me right now. What do you even notice in this moment? Are you tight? And remember, this isn't just about being tight because you're overwhelmed. We can be excited and also feel the overwhelm that is going through our body.

And then the last part is allow the mind to be quiet without forcing your thoughts away. So it's not about being in this place where you're not thinking, but it's about being there and practicing non response. I don't have to respond to every thought that comes through my mind. Let me say those steps for you again. 10 minute sensory reset. Step away from screens. All screens. Sit or stand in a neutral place. Sit or lie. Preference Take six slow breaths. Inhale for four seconds. Hold for a moment.

Exhale for six. Soften your jaw and your shoulders and let the mind be quiet without forcing thoughts. Stillness is not wasted time. It is strategic recovery. I want you to think about that. We often tell ourselves, I can't slow down. It's not okay for me to slow down. Give me some hearts. If you've ever said that to yourself, I don't have time to slow down. You don't have time not to slow down. Stillness is not wasted time. It is strategic recovery. I've said this before in some different lives and it's a philosophy that I stand by.

There's power in the pause, so even if it's just for a moment, I want you to invite those pauses into your day. Second Tool the Digital Boundary Ladder. This one is more challenging, but it's also helpful. Start with one of these. Maybe you turn off non essential notifications. Go through your computer, go through your app and look at all the apps that you've allowed notifications and really consider do I need notifications from all of these? Toggle some of them off. Or maybe you set a timer on the apps that you use.

I do that on my social media where I only give myself a specific amount of time and it will tell me, you have 10 minutes left, you have five minutes left. And if I see myself getting to the end of that time and then wanting to exceed it, that's an opportunity for me to check in. The second one is called the digital boundary ladder. And it's called a ladder because there are layers and levels to what we feel like we can accomplish. So you just make a list of all the ways that you can remove sensory stimulation digitally and then you kind of work your way up.

So the first one was turn off non essential notifications, set app timers, Create a no scrolling bed rule. Could you do it? Be honest, I need to know. Put in the chat. Could you set a no scrolling bed rule even if it was just every other day or a couple of times a week? How many of you have a habit of scrolling on your phone before bed because you have told yourself that's what calms you down? It's not what calms the brain or the body down. No shade. But I just want to put it out there. Another one is place your phone in another room during meals.

I love this one. I think it's great to do. I think it's phenomenal to do even when you are out with friends or have people over, make a really amazing basket and go, I want to invite you to put your phone into the basket so that we can just be in each other's moments. Remember, we actually used to know how to sit down at a table or at a restaurant or at a doctor's appointment and just talk without being on our phone for a distraction. Really great, Andrea, that you're doing that. And another example would be use some type of grayscale or dark mode on screens that you are using.

If you're reading with a Kindle, for example, there's a mode there that you can switch to just to pull off some of that light. All right, here's where I want to leave you with your call to action. Where my day. Can I choose stillness without guilt notice. I did not say where can I fit more in? I did not say where can I push through? Where can you pause without permission? Where can you give yourself permission to pause and realize the world is not going to fall apart because you take a 10 minute break?

It really isn't. You're not going to fall apart. There's actually not a million more things that you can get done in that 10 minutes than you could if you actually took the time to slow down and let your brain rework. I'm going to leave you with this closing thought. Burnout doesn't arrive suddenly. It collects. And in the moment that you refused to pause, I'll say it again. Burnout does not arrive suddenly. We don't wake up and go, oh, my goodness, I'm burnt out, out of nowhere. I don't know what happened.

It collects in the moments that we refuse to pause. I want you to keep that in mind and make sure that you are intentional, unapologetic about giving yourself everything that you need. All right, so between part one and part two, you have it down. Part one is really the why, right? And the what. And then this is the how. Be intentional in your life. Listen, take inventory of what you've heard. Choose what one thing, one small thing that you feel like, you know what? I could do that. I want to try it.

Let's see. Try it consistently and see what happens. All right. Thank you for coming back. I appreciate it. Hope you heard something that encourages you. Remember to take care of yourself. And pushing through is overrated. I'll see you again soon. Have a good one. It.