DNow 2025 // Breakout: Anxiety from the Bottom Up - Tyler & Katelyn Sullins

Christian Counselors Tyler and Katelyn Sullins led this breakout session at DNow 2025: Changed, "Anxiety from the Bottom Up."

In this bonus podcast episode, we examine how anxiety isn't just a word; it's a common emotional experience that many face, especially youths today. We discuss the nature of anxiety, how it manifests, and practical strategies to manage it through cognitive reworking and bodily awareness.

• Defining anxiety as an overestimation of threats and underestimation of coping abilities
• Exploring various triggers of anxiety in daily life
• The importance of recognizing thoughts and their patterns
• Implementing top-down and bottom-up approaches to address anxiety
• Practical techniques such as grounding exercises and breathing strategies
• The significance of naming emotions to lessen their burden
• Engaging with the audience through shared experiences and a Q&A session
• Emphasizing community and dialogue around mental health

Episode Transcript

Speaker 1 (00:00):
Welcome to.
We're going to talk aboutanxiety today, but first we want
to introduce ourselves becausewe're going to be talking for a
little bit.
Be good for you to know who weare.
That is me up there and that ismy wife Caitlin.
So my name is Tyler Sullins andthis is my wife Caitlin, and
those are our three kiddos Eden,judah and Eli.

(00:21):
Eden is now six she's a littlebit older than she was there and
then the other two are rightbehind them, so we had them
really fast.
Are any of you guys having kidsanytime soon?

Speaker 2 (00:33):
Please say no.
Okay, that's good though.

Speaker 1 (00:36):
Okay, yeah, that's a leader, so not any of you.
So please don't do that.
That will produce anxiety,wouldn't it?
Think about it?
So we are the Sullins family.
We've been in Bernie's for acouple of years, no, almost
three years.
Mm-hmm, yep, from East Texas.
And then I'm from Alabama,originally.
Anybody Alabama fans out there?
Great, all by myself, okay.

(00:57):
Aggies, woo, okay, and then allthe other weird animal schools.

Speaker 2 (01:02):
He's come into the light.
He loves the Aggies.
Now, he just didn't know.
You know, and you can't blamepeople for ignorance.
Really Love them so.

Speaker 1 (01:10):
Love them, love the Aggies.

Speaker 2 (01:13):
How'd we meet.

Speaker 1 (01:15):
We met at Pine Cove Anybody ever been there?
Or summer camp.
We met at a summer camp andfell in love immediately, for a
sight.
Actually took us a little bitof time, I really wish that was
our story.

Speaker 2 (01:28):
I thought he would love me as soon as he saw the
sweat drip down my you know,back in the midsummer.
He just needed some coaxing.
Sometimes I joke, I just neededto pray him into this
relationship.
Anyways, you've loved meforever.
I know that.

Speaker 1 (01:43):
I'm confident now I'm doing that like every time.
So don't Well, we're eithergoing to have to plug it in or
tell it not to do that.

Speaker 2 (01:49):
You're, you're saying like it'll keep doing it unless
I keep keeping it alive.

Speaker 1 (01:52):
When you go to sleep, it's going to go to sleep.
I'll I'll stay on it.
We and meaningful place.
We've, uh, been involved inchurch and um camping ministry
for a long time.
Caitlin worked at a church, Iworked at a church, uh, but now

(02:12):
we're counselors.
So that's what we do full timeand we work together.
We work at river's edge,counseling and wellness here in
town, um, and we love what weget to do.
We have a bunch of people thatget to do what we do, and so we
lead, manage, guide, direct andalso get to talk in the
community about whatever we love.
Fbc we don't attend FBCourselves.

(02:33):
We're at the bridge, but youwouldn't know that because we do
so.
Fbc is so cool.
They just have so much going on, and we're grateful to get to
be a part of MOPs and preschooland we're grateful to get to be
a part of mops and preschool andwhat else do we do All the
things, all the things.
Anybody at FBC or other peoplethat are like transplants.
We just came for the freesnacks.
This weekend.

Speaker 2 (02:53):
You're here for the weekend.
Love it Cool that's fun.

Speaker 1 (02:55):
So we'll be talking a lot about a topic that we don't
.
I don't get to talk a lot aboutin church, but I think we're
becoming a little more used totalking about mental health.
You're hearing it more inschool.
She's like she's amen, anybodyelse, amen, come on.
No, just us, but we'll.
We'll lead the charge.
We're going to talk aboutsomething that's a little bit I

(03:18):
don't know.
Actually, you were breathing.

Speaker 2 (03:19):
Well, before we get started, I'm just curious who's
in the room?
High schoolers, okay.
Middle schoolers, okay.
Helps me just to know wherewe're at.

Speaker 1 (03:31):
Mature middle schoolers who could pass for a
high schooler.

Speaker 2 (03:34):
So many of you.
You know we were joking beforewe came like what makes a person
choose a breakout calledanxiety, right?
You hear that, you hear thatand you're like anxiety and me,
we're tight.
I'm totally coming to this one.
She needs me, I need her, right?
Or you looked around and youwere like that cute boy's going

(03:54):
to anxiety, so am I, or viceversa.

Speaker 1 (03:58):
So she's here today.

Speaker 2 (03:59):
Welcome, heyo.
If you didn't know, that's whatyou're here for.
We're actually going to belearning about anxiety and we
are tight friends with anxiety.
The two of us.
Everybody's got their own storywith emotions.
We'll get there later.
So everybody's got anxiety.
Raise your hand if you've everfelt it, most of you.

(04:21):
Okay, what is anxiety?
Does anyone want to venture totell me, yes, okay, grades can
cause an overwhelm.

Speaker 1 (04:36):
I like this.
It's a cascade.
It's going to keep coming, keepgoing.

Speaker 2 (04:40):
I didn't need to stop it Okay.

Speaker 1 (04:57):
I bet if you just let her go for like 10 minutes she
would never stop.
She would just have all thesethings, and that's kind of what
anxiety is like.
Anyway, I don't know if anybodyever felt that.

Speaker 2 (05:05):
That's true.
The hamster wheel Okay.
So I heard a lot there, right,like this overwhelm, just like
the sense of there's a lot Idon't know how to make it stop
kind of Could come from a lot ofdifferent places family,
friends, school.
I'm going to give you a coupledifferent ways to think about
anxiety.
The you a couple different waysto think about anxiety.
The words we use for anxiety isthis an overestimation of a

(05:28):
threat coupled with anunderestimation of my ability to
cope with it.
So I'll say that again, I amoverestimating a threat in the
future.
Whatever's coming, it's goingto be worse than what I think
it's going to be, but at thesame time, I'm underestimating
my ability to cope with it.

(05:48):
I'm not going to be able tohandle it.
Another way of thinking aboutthat is just like pretty much
not trusting that I'll be okayif my what if comes true.
Have you ever had a what if inyour brain?
What if this were to happen?
Oh, I would not be.
I see you nodding.

(06:08):
You're like, yes, what if hecomes over and talks to me?
I will literally combust, right?
I'm not a boy.
I don't know what your what ifsare.
What are your what ifs when youwere?

Speaker 1 (06:23):
I don't have any.
He didn't have anxiety, whichis exactly what you would
project if you had a lot of them, right?

Speaker 2 (06:30):
Okay, you look like you don't.
Probably what if coach puts mein and I'm not able to do the
things that's required of me?

Speaker 1 (06:38):
Yeah, anytime that I'm going to be evaluated in
front of a group of peoplewhether it's a coach, a teacher,
females in front of a group ofpeople, whether it's a coach, a
teacher, females anywhere whereI'm going to feel like I'm put
on the spot yes.
And then, of course, thetraditional ones, like being in
school taking a test.
I'm really worried about that,and as you get older, you're

(06:59):
wondering about what's happeningnext, like what's happening
after high school and so forth,and so if we have most high
schoolers, anybody graduatingsoon yeah, I mean that brings
about quite a bit of anxiety,even for for guys too so what
I'm hearing from you reminds me.

Speaker 2 (07:16):
Anxiety can can be produced from anything itty
bitty to huge, it does notmatter.
You can have intense anxietyover the littlest thing, okay,
but I do want to bring it down.
So this is actually likehitting at y'all's lives.
Huge, it does not matter.
You can have intense anxietyover the littlest thing Okay,
but I do want to bring it down.
So this is actually likehitting at y'all's lives.
Would anyone care to tell mesomething that they
theoretically could be anxiousabout?
Yes, grades 100%.

(07:38):
Wanting a certain grade canmake you anxious.
What if I don't get it?
What do I have to do?
Yes, what my parents thinkabout me, I hadn't thought about
that.

Speaker 1 (07:49):
We've actually brought them in and they're
going to come out and tell youwhat you think about in front of
everyone.
Could you imagine I'd be soworried?

Speaker 2 (07:54):
What my parents think about me.
That's a huge one.
Anything else come to mind?
Sports, specifically justperformance in sports.
I think about that, thepressure that I feel when I'm
having to, like, literally playin front of a crowd.
How will I perform?
How will I exist tomorrow whenI totally fail and I'm

(08:16):
embarrassed?
Yes, anxious about friendships.
Where do I fit in?
Who are my friends?
What do they think about me?
Peer pressure it's very broad.
I appreciate that there's a lotin there.
Yes, yeah, feeling anxietyabout, like, actually doing the

(08:40):
right thing.

Speaker 1 (08:41):
Because it can feel like that.
It's like it was thatconviction.
Am I trying to be betterfollowing the Lord or am I just
overly anxious about that Like,so even deciding which is which?
Like is this a good conviction,godly conviction, or is this
like me just being anxious abouteverything?

Speaker 2 (09:01):
I'm thinking about this at this moment.
I think when I was in, honestly, middle school and high school,
I, when we were growing up,anxiety wasn't really a word,
like people didn't.
We didn't talk about beinganxious.
Everybody was, but we didn'thave the verbiage for it.
I don't think I didn'tnecessarily think I was an
anxious person, but looking back, I 100% struggled with

(09:22):
everything that y'all havementioned.
I even remember beingpost-college.
We started dating and I knew,hey, this is at least the kind
of guy I want to marry, maybethe guy I want to marry, but I'm
not in control of that right.
And I got offered this job inArkansas.
He lived in Dallas, texas, andI remember thinking through I've

(09:43):
only been on three dates withhim.
How how can I guarantee thathe's still going to choose me if
I move to a different state?
And that made me anxious and Iremember for the first time kind
of being like what do I do withthis miserable feeling Like I
can't make it go away and itwon't stop?
I tried everything.
I drank Earl Grey tea, I didyoga, I painted, all the things.

(10:04):
Things it's just present ineveryone's life, no matter how
big or small you are.
So anxiety is a thing We'vecovered, that we all have it at
some point, right, it's not bad.

Speaker 1 (10:15):
It is a thing, so what do we do with it?

Speaker 2 (10:18):
We're going to talk about two different ways you can
go about it.
Okay, I actually want you tointroduce, maybe, what they are
and how we go about it.

Speaker 1 (10:25):
We're going to talk about two things, and I think
they're in this.
Yeah, we're talking about thetop down and the bottom up.
Everybody say top down, bottomsup in a good way, like people
used to say bottoms up andpeople would drink Um you don't
say that anymore.
That's not a thing.
Top down.
Top down is really literallyyour brain.
Okay, show me your brain.

(10:46):
Okay, we're going to talk abouthow we can use that and how
that can actually help us dealwith anxiety.
But we are also going to gofrom the bottom up Like think
about your toes to below yournose.

Speaker 2 (11:00):
I like that Toes to below the nose.

Speaker 1 (11:02):
Yeah.

Speaker 2 (11:02):
You can't put that on the spot?
I?

Speaker 1 (11:04):
like that toes to below the nose yeah.

Speaker 2 (11:03):
You can't put that on ?
The spot Points for me.

Speaker 1 (11:07):
Yeah, I've been in church since I don't know
forever and I've only everlearned the top, and the top is
an excellent way to combatanxiety.
Like you have some anxiety andthen you, we're going to even
tell you some of these thingstoday about how you can use your
brain to help cope with what'sgoing on.
There is a little bit ofchallenge when it doesn't work

(11:29):
anymore, when you're like,literally, I've prayed this
prayer of Jabez, is that a thinganymore?
I think it's over, but therewas a thing, and I've prayed
what David prayed, I've said thewords out loud and yet there's
still something going on insideof me that I can't quite explain
.
That's the bottom up.
That's where we begin to teach.

(11:50):
How do we use what God's givenus in our body to help cope with
that anxiety?

Speaker 2 (11:56):
So we're going to do top down, bottom up.
I will start with top down.
Okay, these are all things thatyou have probably heard before
If you've been around church atall.
These are ways that we canaddress our thoughts rationally
and our anxiety and eitheroutthink our anxiety to some
point or we can at least meet itwith truth and refute it.

(12:18):
I want you to imagine for methat you were in a gym.
Okay, it's just you.
Lights are on.
Very similar to how I feelright now.
It's a dodgeball game.
Visualize You're the only oneon your side of the court,
though 50 on the other side.

(12:41):
Some of the boys in this roomare like this is where.

Speaker 1 (12:44):
I thrive yes.

Speaker 2 (12:50):
How are you going to win that game?
One verse 50.
Are you going to win it by justlike dodge, duck, dive, dip,
dodge?
I don't know if you can dodgeall those balls.
The only way I see that youcould win this game is if
somehow you go on the offensiveand you start to take those

(13:12):
people out one by one and thenit becomes a fair fight, right,
and so maybe you could win thatdodgeball game.
I want to talk about how we areoffensive, if you will, in our
fight against anxious thoughts.
There's a lot of things you cando.
One, catch the lie.
We talk with our kids aboutthis.

(13:33):
This is just a way ofquestioning your anxieties.
Okay, when we watch a movie,let's see.
We watched Hunchback of NotreDame the other week.
It was terrifying.
First of all, I had no idea.
Won of Notre Dame the otherweek it was terrifying.
First of all had no idea.
Won't show my kids that again,that was an oopsies.
But watch Hunchback of NotreDame and at the end we go okay,

(13:53):
kids, we're going to play thisgame.
It's called Catch the Lie, catchthe Light.
What did you just see in thatmovie?
That was light, that was bright, that we can latch onto.
That's truth and they're ableto say little things, right?
Quasi was really kind to thatgirl.
Oh, that's so good.
He sure was.
What did you see?
That was a lie.

(14:14):
This character thought that oncehe had all the money in the
world he would be happy.
That's a lie.
Very, very little, right?
Even toddlers can do that.
But that happens in yourthoughts all the time.
So notice the anxiety that youfeel and then question it.
Does this have rational spacein my brain to exist?

(14:34):
Yeah, you keep moving it.
Say the thought out loud orwrite it down.
Tyler and I often do this.
We're productive people.
If you will get a lot done,hold a lot in our brain all at
once and I know you do too.
Think school, right, you haveso much to complete, to do that

(14:58):
it can be crazy, overwhelming.
And then you just get stuck inthis overwhelming feeling of
like I don't have time to do itall.
And then I feel overwhelmed anda little bit exhausted at that
thought and then, if I don't dothat, then I won't be able to go
do this thing on the weekend,and if I don't do that, then I
won't be a part of the friendgroup that I want to be a part
of, and if that happens, thenI'm not going to get asked to

(15:19):
the dance and then I'll neverhave friends and, oh my god,
okay, whoa, I've been there.
But if you can pause it, writeout what you actually have to do
.
Sometimes, overwhelming anxietycan simply come from not listing
what is making us feel anxious.
If you can write it down, itactually takes some of the power

(15:41):
away from it.
Memorize scripture this is theone I know you've probably heard
if you've been around church.
Right, memorizing scripture isactually a supernatural
double-edged sword that doeschange how we feel and that's
not really even rational.

(16:01):
It's just the power of the HolySpirit.
But it is a tool that you havein your tool belt that you can
use to battle against whatever'sup here.
Honestly, you got to be in theword to choose what actually
helps you.
Psalms are really important andhelpful for me and my emotions.
David was crazy emotional andhe makes me feel a little bit

(16:26):
more normal, but when I readPsalm 63, I read it and I go
okay, he feels desperate.
It's okay that I feel desperate.
He is literally saying he'shungry and thirsty in his soul.
I think I know what that feelslike.
And then what does he do?
He says what's true about thecharacter of God.

(16:47):
He remembers what God has donein the past.
Maybe I can do those samethings too, and then that does
change my heart and change mymind.
Last one I just want to mentionis pray.
That's like a no brainer, but Ibring it up to say.
Sometimes we literally forgetthe one thing that we have
within our grasp.
That really is more powerfulthan any action we could

(17:09):
actually do on our own.
I think about the stories inthe Bible when the disciples are
with Jesus in the boat andthey're like we're dying.
Meanwhile he's just fed 5,000people from nothing, gets in the
boat with them and they justforget.
All we have to do is ask thisdude in the boat to help us, and
he does.
You have that power with you.

(17:30):
If you are a believer, jesus isliterally indwelling inside of
you.
You have everything you need.
Last thing I'll say on top downhow you spend your time might be
affecting how you feel.
So, especially with phones,they have like a direct line to

(17:57):
our affections as well as ourattentions.
This is the phrase that I justkeep bouncing around in my head
what you think about, you careabout, what you care about, you
chase.
What you chase, you become.
What you think about, you careabout, what you care about, you
chase and what you chase, youbecome.

(18:22):
So if there is something that'staking up a lot of time or
attention or emotion in yourlife, just make sure it deserves
that time and attention,because it is changing you and
if it's giving you more anxietythan it is, help build you up
into the person that you want tobe.
Maybe it doesn't actuallydeserve time in your life.

Speaker 1 (18:44):
And what we talked about when we were thinking
about this was it doesn'tactually have to mean anything
about you.

Speaker 2 (18:49):
Yeah, that's a good one.

Speaker 1 (18:52):
Well, like thoughts are just thoughts.
Have you ever heard that Athought's a thought?
Can you explain that.

Speaker 2 (18:58):
Yeah, a thought's just a thought.
So sometimes when I'm driving,I randomly think wow, how crazy
would that be if I ran off theroad and hit a tree?
Okay, I say that out loud, withzero shame.
I don't want to do that Like Ilike my life, I want to live.
But the thought pops into myhead how crazy would that be.
Right, that thought does notmean anything about me, it

(19:19):
doesn't mean I want to drive mycar off into a tree.
Things like that happen in yourbrain all day, every day, and if
we give them our attention,they absolutely grow.
So if you feed something, ifyou give it the attention, it
will continue to grow and itwill become this big monster

(19:39):
that all of a sudden you're likeoh my gosh, I have to battle
this, when in reality I couldhave said my thought doesn't
mean anything about me, it'sjust a thought.
I actually like to picture itlike an ant getting on the
screen of my brain and justwalking across and then it walks
off.
It doesn't have to meananything about me.
Anything else you'd add to that.

Speaker 1 (19:55):
It can be really overwhelming.
If you have one of thosethoughts and it's not just a
weird one, like what, if I dothat, that feels like a bad one.
But if you have a weird onelike, uh, you know what, if I
just stood up in the middle ofthe sermon and like did
something goofy, you know thatjust that doesn't really make
you feel too uncomfortable.
It's the ones that are like wow,that's kind of dark yeah,

(20:19):
attached to my identity, yeah,like I mean we talk to people
about all kinds of things beingcounselors, it's kind of a cool
space and then people tell usstuff, stuff that you don't
normally tell everybody becausewe have to.
You know, we can't tell anybodyabout what those things are,
but in general we'll have peopleshare stuff.
That's like, yeah, I'm glad youcould get that off your chest.

(20:40):
Also, that doesn't really meanthat you actually want to do
that.
It doesn't really define you.
It could be about yourproclivities towards who you
find attractive.
I mean, I've heard people gowell, I thought that you know
their boy.
I thought that boy wasattractive.
Like, does that mean I'm gay?
I'm like, well, that's a wholeidentity conversation.

(21:00):
But you had the thought andsometimes it can feel like,
since I had a thought, then it'strue, yeah, it must be true.
But if we can catch the lie, wecan catch it and just notice it
.
I think what we're going totalk about in a minute is just
notice it and then see if it canpass on down the line, right.

Speaker 2 (21:18):
Yeah, a hundred percent.

Speaker 1 (21:20):
And not get so attached.
Thoughts don't need to besticky.
You need it and not get soattached.
Thoughts don't need to besticky.
What's the opposite of stickySlippery?

Speaker 2 (21:27):
Slippery.

Speaker 1 (21:27):
Slippery thoughts, noticing them If they happen
often enough.
It's interesting, so we'llmaybe look at it.

Speaker 2 (21:39):
The only thing I'll add to that before you jump in
is that that goes directly indifference to what we normally
do with our emotions, which isstuff them down, ignore them.
They're not helping me.
I don't know what to do withthem, so I'm just going to make
them go away.
So I've been saying, hey, don'tgive them too much time or
attention.
Right, notice is where we'regoing to camp out.
There is a skill that isliterally called noticing.

(22:01):
That is somewhere in thatspectrum of giving them way too
much time and attention andstuffing them so far down that
you'll never talk about them.
Take it away.

Speaker 1 (22:12):
So, caitlin, what we've talked about is the top.
Now we want to go to the bottom, because the top is something I
think you're mostly aware offrom just if you've been in the
church world or even just aroundan adult who thinks like from
1975 or 1990, somewhere in there, if they were born around, then
they probably think aboutemotions like Caitlin just said,

(22:33):
like could we just not?
You know, they get to thispoint where maybe they've told
you can you just get over it?
Have you ever heard that?
Like just, can you quit, juststop it?
There's a really fun video.
I mean by fun, I mean it's funfor therapists, because we're
therapists, and so it was likethis old guy who only his only

(22:54):
trick in being a therapist waswhen people came in, he would
just yell at them and tell themto stop it.
And I think that's true of someolder adults, it's even true of
our own cells as we think aboutways that we've gone about
trying to stop this anxiety thathappens to us all, it's going
to happen.
Uh, the the other approach toadd into it.

(23:15):
I'm not saying we need todelete the top, we need to keep
the top, but sometimes we can'teven get to the top till we go
to the bottom.
Okay, so we're going to gobottoms up to get to the top,
because this stuff you got to beable to do it at some level.
But what happens when you getto the end of that whatever like
okay, let's imagine you're inschool, you're in third period.

Speaker 2 (23:38):
It's the worst period .

Speaker 1 (23:39):
It is the worst and I don't know how the ABD day day
goes, but let's say it's thenext class right after that and
it's not lunch, okay, and youdon't have any time and you just
realized it's my anatomy test.
Anybody ever had an anatomytest like three people?
Great, anybody ever had abiology test?

Speaker 2 (24:02):
okay, we're still in the ninth grade.
I love, love it.

Speaker 1 (24:04):
That's when I did that, or algebra, whatever, but
let's say it's anatomy, becausethat's the worst, because you
have to memorize all this stuffand you totally forgot.
It's skeleton day and I have noidea where the tibia is.
And it's third period andwhat's happening in fourth
period.
And you literally can't get outof your own skin to go somewhere
else to study for that, becauseit's happening.

(24:25):
And what happens before evenyou get to like the planning
phase of this?
You haven't even gotten there.
That's kind of a cognitiveprocess in the top of your brain
.
What's starting to happen toyour body?
Can anybody?
Maybe you feel brave enough tojust say this is what happens to
my body when that kind ofscenario happens oh, baby,

(24:46):
stomach hurt Anybody.
Yep, mine already hurts.
Got two stomachs, both hurtingAnything else.
Yes, you were going to say,yeah, you were looking down.
No, no, right here.
When you get anxious, yeah,what do you feel in your body?

Speaker 2 (25:03):
Right now.
What do you feel Is he?

Speaker 1 (25:06):
calling you out.
Maybe your face gets a littlered.
Ooh, that's a good one.
Maybe you're.
You know what he's stillwondering Is he pointing at me?
No, he's pointing at you.

Speaker 2 (25:15):
You did great.
When I'm anxious, I sweat.

Speaker 1 (25:18):
Maybe you sweat Any sweaters out there.

Speaker 2 (25:25):
I sweat so much sweaters out there I sweat.

Speaker 1 (25:27):
Anybody's sweating right now?
Let's do we want to check?
I'm like I wore this sweatersoaking wet.
She's so anxious.
No, anything else.
Yeah, you get the jitters.
Oh, chest hurts.
I thought you were like thatmakes me jittery when the chest
hurts literally in your chest itfeels like what it hurts, like
it's painful.
Yeah, what about you?
Okay, so I did get jittery, Ididn't make that up.

Speaker 2 (25:49):
I heard you.

Speaker 1 (25:49):
Jittery, sweaty hands .
Are her hands sweaty right now?
Nope, not anxious.
Your body listen to this.
Your body knows, sometimesbefore your brain even gets a
hold of it.
Your gut knows what's going on.
It starts churning, your heartrate sometimes increases, your

(26:10):
blood pressure goes up, youreyes may dilate, or maybe they
get really hyper-focused and doeverybody got anybody ever got
the wah-wahs, the?

Speaker 2 (26:19):
wah-wahs.

Speaker 1 (26:19):
Everything around you is like wah-wah-wah-wah-wah.

Speaker 2 (26:22):
Charlie Brown, that's great.

Speaker 1 (26:24):
Like you have no idea what's happening and then you
like realize I have no plan.
That's where we talk about thebottom up, because we need to be
able to figure out what we'regoing to do.
And most of you, you dosomething.
We're just trying to figure outa better way to deal with all
the jitters and the heart rateincreases, the blood pressure
goes up.
The cool thing is that God madeus that way and he's not like

(26:46):
oh crap, what did I do?
I made them with a body thatactually remembers that it needs
to get away from bad things andrun to good things.
So we're going to talk abouthow do we help the bottom up.
When you become hyper aroused,there has an excessive
activation and energy in theform of the fight or flight

(27:08):
response.
You guys have heard fight orflight before.
Fight or flight is when yourbody starts to respond to a
threat.
If, right now, I brought in,what do I want to bring in?

Speaker 2 (27:23):
A saber-toothed tiger .

Speaker 1 (27:25):
Yes, from prehistoric times.

Speaker 2 (27:28):
Yeah.

Speaker 1 (27:29):
Resurrected.
Here it is.
What do we know aboutsaber-toothed tigers?
They're scary.
To me they are, I am scared ofthem.
And if they came in and we wereboth in here we're all in here
I'm totally going to feel somestuff Literally the same thing
that you guys are talking aboutand when that happens, we are no

(27:52):
longer in our window.
Everybody, make me a littlewindow right here, just kind of
like that.
That's your window and insideof that window are all good
things, like it's okay, I canfail this anatomy test because I
know that the teacher is verykind and will allow me to fix it
.
That's right here, in this bluearea.

Speaker 2 (28:14):
Where the unicorn's hanging out because, that's
where unicorns are.

Speaker 1 (28:17):
Only unicorns.
Yep.
Window of tolerance is theoptimal zone where you can deal
with stress from everyday life.
That's the place where you wantto be.
You don't want to get too highor too low.
Hypo-arousal would be kind ofthe sinking down and it's like
almost you just melt.
You're like, but you're gettingthe wah-wah, but you're really

(28:38):
spacing out because you don'tknow what to do.
Freeze response, emotionallyflat, lack of energy and
response.
We all kind of have thatnatural one that we go to and,
depending on what's happened inyour past like if you've been
through a lot of trauma oryou've been through a lot of
transition, or you've had a tonof just rough stuff happen in

(28:58):
your life this window itactually shrinks a little bit.
So in order to get the bottomup to work, we need to work on
ways to get our window oftolerance to open up so that we
can actually deal with life onlife's terms, because life
doesn't slow down, it keeps.
There's another test the nextweek and there's another quiz,
and there's another person whosaid a thing and now didn't get

(29:18):
invited to that party and uh,but they post about it on
Snapchat and I have to look atthat.
Now I'm feeling FOMO like itnever ends.
So we need to widen our windows.
Everybody say that with me.
Widen my window.

Speaker 2 (29:31):
Help me widen my window.

Speaker 1 (29:32):
How do I do that?

Speaker 2 (29:34):
Can I pause you real quick?

Speaker 1 (29:35):
Yes.

Speaker 2 (29:36):
I think people are familiar with hyperarousal,
maybe Like I'm so jittery I'manxious, I notice I'm sweating,
my body's reacting big, like I'mout of control.
Both of these happen.
Not one is good or bad.
We just tend towards one ofthem generally.
Some of you, however, mighttend toward hypoarousal, in the
sense that maybe the moreanxious you get, the more you

(29:58):
withdraw from life.
Like the sadder you become, themore numb you feel, like life
isn't kind of as excitinganymore.
Because I'm anxious, notbecause I'm sad.
It's like a misplaced feeling.
Does this make sense?
So you could be either atdifferent times throughout your
life?

Speaker 1 (30:15):
And it can almost look like depression, right,
because they're friends, they gohang out together, anxiety and
depression.
They like play games togetherand when one of them's really
working, the other one kind oftakes a backseat and they can
switch around so they're goodlike that.
They're good like that in themost terrible way.
The good news is that Goddidn't leave us suspended in the
midst of space and time withoutany sort of ways to deal with

(30:36):
these things.
But we've already tried to topdown, we've tried to outthink it
and it's gotten kind of tough.
So Caitlin named one thing,which is to be able to name the
thing that you're anxious about.
So I want you to write thisdown because it's a good little
trick, it's a little life hackfor anxiety.
It's called name it to tame it.
So if you're taking notes athome for those of you watching

(30:58):
on camera, name it to tame it.
Some of you are like are weactually live streaming this?
We aren't, we're not.
Name it to tame it.
Name it.
What are you naming youremotion?
Vineyard vines.
What's one emotion you felt inthe last seven days that was

(31:18):
kind of troubling, maybe on notso fun.
Yeah, thanks for sharing.
You felt nervousness.
Anybody else ever feltnervousness?
Right, when you feel it, younotice it, and we've already

(31:38):
talked about what we felt in ourbody.
We felt the jitters and thetension and literally my chest
hurts.
I felt nervous.
So you say it.
You say it out loud.
The next thing is you're goingto want to say what it's about.
Okay, now you didn't say whatit's about, but I'm going to ask

(31:59):
somebody else.
Don't tell me the emotion.
Just tell me.
If you had an emotion, what wasit about?
Did you have an emotion thislast week?
At least one, yep, yeah, youcan't move away.

Speaker 2 (32:11):
She's looking behind her.
She's like dang it, Did youhave an?

Speaker 1 (32:13):
emotion this week?
Yeah, maybe one or a thousand.
Okay, don't tell me what it is,but what was?
it about my future.
We could pair those together.
That'd be perfect.
I felt nervous about my future.

(32:33):
You name it to tame it.
So when you name it, you'reactually giving words to
something that feels a littlemysterious, but you're saying it
out loud.
So what I want you to do rightnow are you guys mostly sitting
beside somebody that you feellike wouldn't murder you in your
sleep, somebody that you feellike wouldn't murder you in your

(32:54):
sleep.
Some of you are wondering nowif you're going to get shivved
on the way home.
Here's what I'd like you to do.
I'd like you to turn.
You may have to use threes, butI want you to do just this.
I want you to name an emotionthat you felt, and here's the
deal.
Some of you are going to belike I felt despondent.
You're like okay, that's prettydeep, it's okay.

(33:15):
Some of you are going to belike I felt happy, right,
somewhere in between.
Those extremes is where I wantyou to go.
Don't go too deep.
Don't be like I was suicidal at4 am, like whoa, whoa.
Come tell me that, come.
Don't be like, oh, suicidal at4 am, like whoa, whoa.
Come tell me that.
Come.
Tell me, yeah, it's extreme.
Don't go there.
This is not the place for that.
Afterwards, please tell yourleader, or tell me.

(33:41):
I want to just like a middle ofthe road one.
I feel about what?
And here's the last thing thatI want you to think about
yourself is what do you need?
And when I say go, I'll giveyou about 30 seconds.
This shouldn't take very long.
You'll be really loud and I'llcome back on the mic and say shh
, and that's when you'll go.
Shh, it'll be perfect.

(34:02):
Okay, you have 30 seconds totell somebody that you don't
think is going to hurt you anemotion you felt and why Ready
set, go.

Speaker 2 (34:40):
I love it.
Can I put you on the spot?
Maybe, I would just be curiousif they could hear you like can
you do it for us?
In the past week, somethingthat I felt about what and I
needed blank, so I'm gonna makehim do it.

(35:03):
He just made y'all do it, someof you.
It's like, oh, so fun.
I love talking about how I feelsome of you were like literally
never thought about doing that,so ew oh, I'm just I'm asking
him.

Speaker 1 (35:21):
In the past week, I have children and so they always
produce emotions in me.
So it's like finding which oneum I.
I think the most recent one waswhen my second his name is

(35:42):
Judah the lion of the tribe, andhe this is this morning, I'll
go.
This morning he wouldn't listen, came down whatever, he's a
five-year-old kid and heproduced in me such anger and
vitriol.
Simply by looking at me it'shard to imagine how it is.

Speaker 2 (36:05):
But that's what his face looked like.
Have you ever had anybody?

Speaker 1 (36:08):
look at you, like even your friend, like no, it's
only five year olds and theyjust they're the worst.
So I'm justifying every actionI have post that.
But I picked him up becausewe'd already had many
interactions and then I took himin the room and I I wanted to
spank him.
Every part of me wanted tospank him.
We spank Sorry, he's five,though it doesn't really help.

(36:31):
I wanted to, though he don'tcare.
So I sat him down and I think Ifelt overwhelmed and angry
about the situation and what Ineeded to do.
What I needed was to breathe,and I'm telling good things on
myself because I'm on stage, soI want to look good.

(36:54):
So I did the right thing and hesat in his beanbag and I sat in
my beanbag and I asked him whatwas so upsetting to him and I
needed first before I could evenget to that part of my brain
that was like smart and an adultI needed to breathe.
That's all I needed in thatmoment was to breathe.

Speaker 2 (37:12):
It's great, Even as I like watch him tell you how he
felt.
I noticed he tensed up.
He actually slowed down.
It took him a while to getthere, to really be like Ooh,
that okay.
Now I'm remembering how I feltand I'm feeling it all over
again, Like it's uncomfortableto do that on stage.
It's uncomfortable to do thatin your life sometimes.
So thank you for beingvulnerable and showing us Name

(37:37):
it to tame it.

Speaker 1 (37:38):
Did everybody participate as well?
Did anybody hear somethingweird?
That their friend said thatthey want to shout out in front
of everybody?
Please don't do that.
I'm just kidding.
No, she's like I will.
She's like I don't mindembarrassing my friend.
No, she's like I will.
She's like I don't mindembarrassing my friend.

Speaker 2 (37:53):
Oh, we did that, we just did that.

Speaker 1 (37:55):
This is well we kind of did that that's true, yeah so
, when it comes to working fromthe bottom up, we want to do two
things we want to lean in andwe also need to know when to
back away.
There there's times and a lotof things in life where you need
to lean in when you're like,okay, like this person is

(38:15):
digging my vibes, right, I don'tknow how you would say that in
these common this yeah, youdon't say digging my vibes
anymore.

Speaker 2 (38:21):
How would you?

Speaker 1 (38:22):
say that like if somebody's yeah, you've got the
riz and they're feeling the rizand then the riz, and then we
have both risen and the rizdouble riz.
So you're feeling the Riz andthen the Riz, and then we have
both Riz and the Riz double Riz.
So you're moving in.
There's times in life to leanin to something with anxiety.
There's times to lean in and doexactly what we just did, pay
attention to it, name it so youcan tame it.

(38:43):
And then there's times to dowhat we're about to talk about A
lot of things which are likeyou need to back away from that
for a bit because it's a lot.
Has anybody ever told you likethat's a lot?
Nobody's ever told you thatgood, you have good, good
friends, but sometimes it's just.
It just is a lot.
I want to give you some toolsto handle the that's a lot kind

(39:06):
of stuff.
What is this?

Speaker 2 (39:07):
well, this I brought up because in our so we've
talked about leaning in, you'reengaging with your, you're
naming it to tame it right, butwhen it's in your body and this
hasn't worked we just need tolearn how to distance ourself
from it and back away.
Tyler has talked about hey,there's this window of tolerance
that shrinks when anxiety goesup and you can't handle as much.

(39:28):
So part of backing away islearning to expand this window
of tolerance a little bit.
Some of the things that you cando are listed here, right?
We're going to get into somepracticals of what it might look
like to return to a window oftolerance, make it bigger for
you when things are toooverwhelming.

Speaker 1 (39:45):
That's great context, okay Next, oh, so many cool
things.
Okay, what I I want you to dohere, because you don't need to
write all these down.
Did they take all your phones?

Speaker 2 (39:57):
you have them so you have one.

Speaker 1 (40:00):
Take a picture of that right now.
I skipped that oh, we are.

Speaker 2 (40:16):
Feel free to walk up there too, if you need, and then
go back to your seat, becausethere's a lot on here we're
going to walk through it.
We're going to talk about itfor a bit.
I think this is the fun that'sweird to say, but maybe the fun
stuff of anxiety, Because Ithink it's really easy to get
stuck in the hard when you can'twin and anxiety won't go away.

(40:38):
But this gives you tools inyour tool belt.

Speaker 1 (40:42):
I want everybody to take off your shoes.

Speaker 2 (40:46):
Ooh, stinky, you're ready.
I'm taking mine off.

Speaker 1 (40:49):
They're already off Perfect.
30 off perfect.
That's my favorite we're gonnado the first one.
We're not gonna go throughliterally every one of these.
Everybody got your shoes off.
Did anybody forget to wear goodsocks?
Yeah, all you're gonna do wantyou to take your feet, and this

(41:16):
will involve some like focus.
Right, so you need to kind oflike, yeah, just for a second,
because when it comes to doingthis kind of stuff, it's all
about just noticing what'shappening in the here and now.
Just noticing what's happeningin the here and now, rather than
what's happening in the thereand then and in the future.
And we get to future tripping.
We need to be where our feetare.

(41:37):
Anybody ever heard that?
You can write that down.
That's a good one.
Be where your feet are, andthis is a tangible way that you
can actually feel where yourfeet are.
You take your feet and you justrub them on whatever surface is
below you.
It's best when you're actuallyoutside in the grass and you can
actually feel the blades ofgrass.

(41:58):
When we talk about being inschool and you're having the
anxiety from the test or thenext thing unless it's a totally
weird thing to take off yourshoes, that's something that
nobody really will notice andyou're just trying to ground.
The word is grounding, and alot of the things that you'll
see here are called groundingbecause, literally, you're

(42:18):
putting your foot on the ground.
You're not trying to doanything crazy, you're just
trying to notice it.
As you move your foot on thiscarpet, I notice the prickly
nature of it.
I noticed that it actuallysends up some good vibes all the
way to my spine.
That's because our body'sconnected and what we're aiming
to do is tell our centralnervous system something like

(42:42):
don't get so excited, calm downwhen you take off your shoes and
feel the ground.
It's grounding.
You're actually feeling what'shappening in the present and
it's soothing.
Did anybody experience anysoothe, or was it totally awful?
Y'all have really cold concrete,but hey you did good, and it's
a weird thing, because we don'toften think about taking care of

(43:06):
ourselves in that way.
We often think about that beinga negative thing, or maybe we
use food to take care ofourselves.
There's, we often think aboutthat being a negative thing, or
maybe we use food to take careof ourselves.
There's some things on thereabout that, but there's a lot of
ways.
That's the first one, caitlin.
Once you get to the second one,or whatever, you pick one.

Speaker 2 (43:21):
Okay, forecount breathing.
I do that all the time.
I'll add onto this right, weare talking about anxiety.
I'll remind you, it's anoverestimation of a threat and
an underestimation of my abilityto cope with it.
It is mostly future oriented.
So when we get stuck in ouranxiety, it is up in our head
and out here, and I'm notexisting on this planet,
literally right here where I'mstanding.

(43:43):
Does that make sense?
So when Tyler's talking aboutgrounding, noticing what's in
your body, it's a way of takingpower away from the anxiety,
away from the brain, and going.
Let me actually address thebody that's freaking out, and if
I can dial that down from a 10to a two, then I'm not actually
as anxious.
All of these are ways toaddress that physical part of us

(44:05):
.
So, four, count breathing.
Here's I'm just literally goingto do it with you.
Think about a box with foursides.
Here's how I do it With me.
I'm going to count to four andyou're going to inhale, so ready
.
Inhale One, two, three, four.
Exhale Two, three, four.

(44:27):
Keep.
Exhale Five, two, three, four.
Keep.
Exhale five, seven, eight andrest.
Two, three, four.
Okay, we're going to do it onemore time, now that you know
what we're doing and you're not,like, can't breathe.
Okay, so you're just taking abreath in for four, exhaling for
eight, resting for four.

(44:52):
Close your eyes.
If you're distracted, ready,inhale, exhale and rest.
Easy as pie.
You're doing that silently, noone knows.

Speaker 1 (45:00):
I didn't even notice.

Speaker 2 (45:01):
You didn't notice that we were breathing.
When you control your breathingspecifically in this manner,
you have the ability to decreaseyour heart rate by 30 beats per
minute in two minutes.
Okay, so isn't that crazy?

Speaker 1 (45:17):
That's a lot.
What does that even?
Why does that matter?
What if I want an elevatedheart rate?
It's fun to do that.

Speaker 2 (45:23):
When your heart is elevated, all of your oxygen
then is being forced to whereyour body is sending your blood,
and you are no longer incontrol, necessarily, of
regulating that heart rate.
What else would you add to that?

Speaker 1 (45:41):
Sounds like if I slow my heart rate, that's a good
thing for my anxiety.
Having lower beats per minute,that's going to help me not be
so anxious about a test or arelationship.

Speaker 2 (45:54):
You know, what's crazy is the way I actually
learned that I had to go throughsomething called an active
shooter training.
Many of you might've had to dothat at a school, I don't know,
but in times of crisis, we haveto know how to handle that
threat and that crisis.
They taught us how to squarebreathe in case some huge threat
is happening and I need to beable to make a good decision.

(46:17):
The first step in me even beingable to make it a good decision
and engage with my brain isaddressing my breath, because my
breath controls my heart rate,which then connects to my brain.

Speaker 1 (46:29):
I like it.
Are there any military activeduty people in here?
Good, so I can say whatever Iwant.
Now I don't actually know ifthis is true, which is why I'm
testing, and if it's untrue youcan go Google it later and find
it.
But I think the way that theyteach in sniper school is
exactly what she just said.
If you want to shoot the enemytarget and he's more than 700

(46:49):
yards away, any slight movementwill create lots of problems for
shooting the bad guy, and sohaving that slow breath, calming
breath into your belly and outit, actually in the same way
that it helps a person focus andshoot the bad guy, maybe Call
of Duty is a good example.
I remember Call of Duty.
They do like this when they getwinded.

(47:10):
Did you ever play that?

Speaker 2 (47:12):
Yes, they would do like this.

Speaker 1 (47:14):
But if you slowed down, he slows down, he slows
down, he's less anxious, he'smore able to do what he needs to
do.

Speaker 2 (47:20):
If you are able to exhale for longer than you
inhale, you will not progress inyour anxiety.

Speaker 1 (47:26):
That's helpful for anxiety attacks too, Cause I
think that's what scares a lotof people is like I'm having a
heart attack.
You get so overwhelmed and youhave what we call an anxiety
attack.
Anybody ever read about thosein?

Speaker 2 (47:35):
a book Panic attack, anxiety attack.

Speaker 1 (47:37):
You call it an anxiety attack, a panic attack,
and being able to breathe outlonger than you breathe in Yep,
literally with my kids.

Speaker 2 (47:44):
I'm like you got to blow the candle out.
I make a candle, they'refreaking out.
I'm like, just blow the candleand we they can't.
So you have to slow down andthe longer you can breathe out,
the more regularly you become.
You're not at risk for thispanic attack anymore.

Speaker 1 (48:04):
Pretty cool trick.
Okay, this is the one that Ilike.
Somehow that helps you withyour anxiety.
Cuddling, oh, you guys shouldnot cuddle until you're married.
Okay, then you can use thatskill.
Married, okay, then you can usethat skill.

(48:26):
Maybe, uh, no cuddling at D nowat all.
But there is something aboutphysical touch, right?
Even dudes do it, right.
Uh, the bro.
Hug Anybody do the bro hug.

Speaker 2 (48:34):
I think I know how.

Speaker 1 (48:35):
Okay, she doesn't know how I know the problem.

Speaker 2 (48:40):
I thought it was going to be like this.

Speaker 1 (48:41):
Is it this one?
No, it's this, and then thisit's like the shoulder.
Why did we just do that?
Why do humans do that?
Do you ever think about that?
Why do we shake hands?
There's something about that.
It's both helpful for human,just relationships, and it's
very helpful when your body getsdysregulated.

(49:01):
This is what God made you.
Is that you want that touch toaffirm that, hey, you're okay,
I'm okay, we're all right andyou can try to hug yourself, but
sometimes you're just like thatchanges it.
Don't be afraid, whether you'remale or female, to be like I
think I need a hug.
Caitlin says it to me all thetime I think I need a hug.

(49:23):
I don't often say that a lot,but I truly do need it, so she
just gives it to me.
Being able to do any one ofthose things is so powerful.

Speaker 2 (49:33):
Yeah, the cool science behind that is that what
your brain needs to regulate isan up dose of oxytocin, and
oxytocin is what's actuallyreleased within your body when
you experience physical touchwith someone.
Isn't that crazy?
So like I'm not addressing myanxiety at all and I'm touching
him and it's actually gonna calmme down because my body is

(49:54):
releasing the hormones that Ineed in order to regulate my
brain.
That's what all of these thingsdo.
Yeah, he felt it go out of him.
That's what happens, too, withall these foods.
The reason this is so helpfulto eat these things, things that
are good for your brain isbecause when you eat them, they
produce those chemicals thatyour brain is actually hungry

(50:15):
for when you're experiencingthose heightened emotions.
It's all connected.
It's so cool.

Speaker 1 (50:21):
When most people come to our office and they say or
their parents bring them becausethey're like my daughter is so
anxious or my son's so anxiousand I don't understand why, and
we look at these things andthey're not doing any of them.
So we have to kind of relearnhow to do those things, because
typically we're trying to startup here and so all these things

(50:45):
exist kind of as like hey, theseare really good ideas that
people don't have access tobecause they're so overwhelmed.
Let's do one, maybe two more,and then we'll kind of ask for
questions.
Okay, the one that you wereasking about.
Okay, it's weird, this is aweird one.
You guys want to do a weird one?
Okay, we're going to do, whichis exactly what it sounds like,
because we're going to makethose sounds with our mouths and

(51:07):
it's going to reverberate intoyour body.
I think I need a volunteerwho's not afraid, who's not
going to.
You asked for it, so I want youand you yeah, let's get to it.

Speaker 2 (51:23):
With the pink hat.
Yeah.

Speaker 1 (51:25):
So come up here.

Speaker 2 (51:27):
Oh, he wants it.

Speaker 1 (51:27):
You're going to basically just demonstrate all
of this for them.
Up here Right up here on stage.

Speaker 2 (51:33):
Give them a round of applause.

Speaker 1 (51:34):
These people are brave people so brave Because
these people are brave people sobrave.
So what you're going to do,what you're going to do is
you're going to y'all have towatch them, because you're going
to do it in a minute, butthey're going to demonstrate
first.
You are going to say I, so justsay I.
All right, it's going to belouder next time.

(51:56):
Then you're going to say uh, Iheard it.

Speaker 2 (52:03):
You can't hear me, they're already ready.

Speaker 1 (52:04):
Y'all are the demonstrators, so you got to be
a little bit more forceful.
So, uh, okay, so y'all be quiet, let them do it.

Speaker 2 (52:14):
I can mic you up if you want me to.

Speaker 1 (52:15):
Yeah, we're going to mic them up actually On the
count of Like, truly, you'rebest.
Aya, okay, okay and if it's notgood enough, I'm going to have
you guys keep score Zero to ten.
Zero is no good, ten is thebest.
You're going to rate her andyou, you want to.
You want to rate him Zero toten.

(52:36):
Okay, if it's not a 10, I'mgoing to make you do it again.
So you may as well go all out.
Okay, and she's a harsh critic,I'm pretty sure.
Okay, so I ready On the countof three.
Yeah, she's got to remember thewords.
It was I.
Uh, right, okay, you in there,you in the zone.
He's ready.
You should not only feel it inthe back of your throat, but it

(52:56):
should feel into your chest andyour belly.
Okay, ready.
One, two, three.
Ay-yi-yo he was so loud.
You can be harsh, it's okay.
The first one, the second one,we'll give her a little bit of
grace.
So they said that the numberwas a five.
Give me five more units ofwhatever, and then we'll let you

(53:20):
go to the.
What you did was a five.
They want a 10, apparently.
So you're going to move it upto here, okay.

Speaker 2 (53:28):
I think.
I think what they're lookingfor is more like oh, she did it.

Speaker 1 (53:33):
You want you, can you do it?
Oh, she's got it yeah.
Did y'all rate Brady, let's getsome snaps going right here.

Speaker 2 (53:40):
He had a six.
That's good.

Speaker 1 (53:43):
Ready One, two, three .
She wasn't sure, just you.
Yeah, okay, you're going towatch One, two, three.

Speaker 2 (53:54):
Ah, everybody give her a round of applause.
Brady, you did win.
You got a six, you got a five.

Speaker 1 (54:01):
We're going to let him show us the real way Goes to
the men.

Speaker 2 (54:04):
Yeah, you ready.
You want an opportunity to getfour more points.

Speaker 1 (54:06):
It's the amount of microphones that's necessary to
do the sound.
On the count of three you knowwhat you want me to do with you.
We'll do it together.
On the count yeah, ready.
One, two, three.

Speaker 2 (54:26):
Take Kaylee, and I are going to do it for you.
That was a good one.
This is not just a generalsilliness.
They are confident.
They are confident in theirability to eye it, not for this
one, we may get you on the nextthing.

Speaker 1 (54:40):
Let's all do it together.
On the count of three, we'regoing to say I, and then, on the
right after that, we'll say I,okay, ready, one, two, three, I.
I Now give yourself a round ofapplause.
That was very nice, very nice.

Speaker 2 (55:00):
It's very George of the Jungle.

Speaker 1 (55:05):
Something fascinating that happens when your body
kind of vibrates a little bit.
It sends some good signals downto your central nervous system
that says we're cool, Nothing toworry about here, and it
expands your window of tolerance.
Let's pick one more.

Speaker 2 (55:23):
Well, I will actually say this.
So there's a lot on here thatare great things to do when
you're not anxious.
All these things can beemployed after the fact, right,
but so much of actually learningto regulate your body and
battle anxiety is about takinggood care of yourself.
Slash, maybe, getting therebefore your way out of your
window of tolerance, somethingthat is wildly helpful for me.

(55:46):
I'm super artsy.
If I can create something in mynormal daily life, it's like
100 points against anxietyovertaking me, and it has
nothing to do with like, oh, I'mnot even thinking about being
anxious, but if you can createsomething, if you can do art,
maybe you do dance, move yourbody, listen to music, what else

(56:09):
I mean?
Yeah, oh, okay, it does say peta pet.
If you're allowed to get a pet,I say do it, um, but that again
it's.
It's oh, this is our sweetpuppy.
Yeah, he died this year.
It was really sad.
It's how I remember him.
His name was River.

(56:30):
He was the best ever, um, hey,seriously, though, like I know,
you can literally go pet animalsat the shelter every weekend.
Just show up.
They'll let you play withpuppies for an hour.
Like, do it and see if it helpsyour mental health Okay.

Speaker 1 (56:51):
That's a lot of stuff and, as you look at it, does
anybody have by show of a handand it will answer a question
about any of them?
That don't make sense.
You're like what does that onemean?
Yeah, oh yeah, it's a.
It's an interesting one.

(57:12):
I used this in a courtroom onetime of all places, because I
had to go and testify on behalfof a client and I was so, so
nervous, like I'm an adult man.
It happens, it doesn't go away,and so I was like how do I fix
this?
There's this technique thatallows your body to sort of
regulate by tapping, and you cantap different ways and I'm not
going to show you all of them.

(57:33):
The one that I use was rightbetween my collarbone and I
think it's really nice, likewhen you're about to take a test
or something, and it's kind oflow key, like nobody sees you
doing it, so you can just kindof tap right there.
Right, I pair it with breathing.
You can also tap right betweenyour thumb and your pointer
finger, right there.
It's not like a fast tap, right, if you were wanting to tell

(57:56):
your central nervous system,which is shooting out impulses,
right, if you wanted to tell itto slow down like it's.
It's just a a silent way tokind of take care of yourself,
like and breathe, and kind ofslow yourself down you'll notice
that your tap goes slower asyou do it on your thighs.
Every other one, like bilateralto learn something every day if

(58:18):
you're sitting the the videothat I watched.
It's on youtube.
You guys can google it youtube.
It was like somebody findingdifferent places in their own
head that one might be a littlebit more obnoxious if you're
sitting in class and somebody'slike you know, like okay, well,
maybe you're just like low-keydoing it down here.
There's different pressurepoints that, uh, I don't know if
it's chinese medicine or what,but it seems to work and I'm all

(58:40):
about using what works.
Other questions that was agreat question on the tapping.
There was one over heresomewhere.

Speaker 2 (58:48):
Maybe yeah.

Speaker 1 (59:02):
Did you have somebody in mind?
Okay, probably not that person.
Is he on the internet?
He's not an influencer, he's areal human find somebody who,
looking somebody in the face,like having eye contact in
general, probably don't look atsomebody that's going to make

(59:23):
you nervous.

Speaker 2 (59:24):
Like let's call him a safe person.

Speaker 1 (59:26):
Safe person.
He's on the internets.
Can you imagine that?
Yeah, that would not make mecalm and you guys broke up.

Speaker 2 (59:32):
I'd be like.
This is worse if I have to lookat you in the eyes.

Speaker 1 (59:35):
Love it.
Any other questions?
Back there In your vines.
You have a name.
You have a name.
What was it?
Fair enough.

Speaker 2 (59:48):
There's a question up here.
Is there any?
Oh yeah, Go for it.

Speaker 1 (59:53):
Yeah, it's an app, it's free.
It's an Australian voice.
And meditation you've probablyheard about it.
Meditation is good.
To meditate on the word of God,right To find a passage of
scripture I've hidden your wordin my heart that I may not sin
against you.
I know the plans I have.
You probably have done some ofthat kind of stuff.

(01:00:14):
Meditation in this regard isbeing able to pay attention to
your own body of stuff.
Meditation in this regard isbeing able to pay attention to
your own body.
It's not so that you can getinto some weird you know maybe
Buddhist kind of mentality.
It's not like that.
It's just for the sake ofbreathing.
That's what that is, and it's anice Australian voice.
If you like Australian voices,it would be good.

(01:00:35):
Any questions in general aboutwhat we've talked about today?
This would be the brief Q&A.

Speaker 2 (01:00:43):
Well, actually we don't know the schedule after
this.

Speaker 1 (01:00:46):
I don't know what's next.

Speaker 2 (01:00:48):
We will release you after this.
I think you'll go back, okay,after?
Yeah, after this, we willrelease you.

Speaker 1 (01:00:58):
Any other questions?
Comments concerns poetry Idon't know any poetry.
Well, we certainly thank youguys for being willing to ask
one more question.
It sends the blood into theextremities and it gets your

(01:01:18):
heart rate going in a good wayand like an exciting way.
It's good for you.
Has anybody ever taken a coldshower, like on purpose, like
super cold?

Speaker 2 (01:01:28):
I hate them.

Speaker 1 (01:01:29):
Is there a reason why you did that?
Because it felt awful orbecause it felt awfully good?
It's kind of both.
Yeah, Cryotherapy, that kind ofthing.
All right, guys, I'm going tothat's all we got.

Speaker 2 (01:01:46):
Let's pray.
We're going to Baptist church.

Speaker 1 (01:01:48):
We're going to pray and we're going to thank the
Lord that he made our bodies andthat he's not surprised by the
fact that we're able to usestuff to deal with the anxieties
of the world.
So we'll pray and then you cando whatever it is that you need
to do.
Alrighty, lord, what a gift forthese folks in the room that

(01:02:10):
they get a chance to hear thatyou're not surprised by anxiety,
you're not surprised by what'shappening, and that we can cast
our cares on you.
We can use the top of our brainto do that and, if needed, we
can get our body regulated, getback in a window of tolerance,
so that we can truly do thatwhat you've called us to do to
live lives on purpose, withintention, to share the gospel,

(01:02:34):
to love our neighbors asourselves, thank you.
To love our neighbors asourselves, thank you.
I pray that you'd bless theseguys as they go back to their
host homes and that they wouldhave intentional conversations,
that the leaders would haveenergy that they need to
continue on.
We're grateful for the workthat you're doing in this space.
Amen, amen.

(01:02:56):
See you guys.