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Hello! Hello! Welcome back to Diagnosing a Killer, The Mental Breakdown.

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Ooh!

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I'm Kenna, I'm Koelle, and this is a good one for you guys today. I'm excited.

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After all that Apple white shit though, it's kind of like Apple shit. Apple site.

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We got some really good feedback from that episode. It's only been on for one day and

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we've got some really good feedback already.

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A few comments.

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Thank you guys for continuing to talk to us and hang out with us. If you don't have us

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on social media, we are at diagnosing a killer on every platform. Twitter is killer diagnosis,

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at killer diagnosis, and then we do have a Patreon setup. We were actually just discussing

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the Patreon right before we started recording. Those ad free episodes are going to start

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since we just started our tiers, we're going to start our ad free episodes from there.

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So from here on out, there will be ad free episodes on our Patreons only for the $20

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month tier. So if you're interested in ad free episodes, you can go ahead and subscribe

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to the Patreon and access those. Of course, if you don't subscribe to the Patreon, we'll

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still have our episodes on the regular streaming platforms.

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But yeah, that's just an additional benefit of that. And what else do we have? I don't

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know if anybody heard in the last episode that we will be having a booth ready at True

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Crime and Paranormal Podcast Festival coming up in August in Austin. Once again, once we

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get that website up and running, you'll be able to use our coupon code, receive 15%

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off of those tickets and come visit us. We're going to have merch.

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And this probably goes without saying, but just because I know we have a lot of listeners

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outside of Texas, it is Austin, Texas that we're going to be in. I feel like we have

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to say that now since it's not just our friends here in the same town that we live in. It's

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not Austin, Massachusetts. It's Austin, Texas. Exactly. Well, you never know. Some people

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might not hear it. But yeah, so that is really exciting. We're going to start getting that

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merch together again. If you guys have any suggestions over any quotes or anything you

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want on a t-shirt, that would be awesome to suggest to us. And we're looking for merch

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ideas. Let us know your favorite catchphrase. Definitely. Well, we're just going to get

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right into this mental breakdown. I decided to do today the seven pillars of self-care.

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Because self-care is very important. Of course, we always say that your mental health is very

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important as well. So there are seven pillars of self-care that have been described in media

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and online that I kind of dissect here for you guys. So we'll just get right into it.

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Again, we say all the time, self-care and mental health is very important. But if you've never

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indulged in self-care or you don't really know much about what it means to engage in

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self-care, where do you start, right? Pornhub. I mean, do your thing. That's what you feel

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like. So again, we're going to be diving into the seven pillars, what they entail, and then

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ways to implement them into your life. So first and foremost, the first pillar we're

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going to be talking about is perhaps the most important, in my opinion, is mental. Mental

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self-care. So mental self-care involves creating and maintaining a healthy mindset while simultaneously

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engaging in mindfulness and curiosity. If your mentality is clouded, you cannot become

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mindful and therefore it can be damaging to your mental health. We are all guilty of it,

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letting something small consume your mind or maybe something big consume your mind. And

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it seems like, at least in my experience, it's something that you can't not think about

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for days on end. It kind of just consumes your mind. It can even go as far as weeks

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or months. Becoming mindful and aware of how to clear your mind when these things happen

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can really be helpful in maintaining, again, mental health in general. So one way to engage

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in mental self-care is meditation. Meditation has been proven to lower stress, reduce anxiety,

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reduce memory loss, improve self-awareness, enhance mental health, improve sleep, and

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even generate empathy and kindness. Isn't that sweet?

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I need to meditate more. I know. I'm like, damn. I probably only engaged in one meditation

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session in school because we kind of had to for dance or whatever, but it wasn't bad.

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I understand why a lot of people lean towards it. So in a nutshell, meditation causes a shift

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in your awareness, something that is very important when becoming mindful and of course

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taking care of your mental health. Another way to engage in mental self-care is to write

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in a journal. It's been proven that when you write down your thoughts, especially your

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worries, since you can see them as words instead of a mindset, they actually become smaller

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in your mind because you can see the word on a piece of paper rather than this giant

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issue that your mind can trick you into thinking it is.

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That's really interesting. I think I have been in situations where we come from such

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an emotional standpoint, it's hard to seal the root issue until you start breaking it

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down. And you're like, as soon as you start breaking it down in maybe psychology terms

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or those signs and symptoms that we talk about with certain disorders, it's so much easier

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to remove that emotion and be like, okay, it has now become almost like tactile in a

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weird way that you can see it or you talk about it in a very non-left brain approach.

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So yeah, that's really interesting. So writing it down would essentially kind of do the same

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thing.

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Especially for a task list, so this is my next point. It's also true for writing down

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your tasks or your errands for the day or the week. Being able to look at those words

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on paper and check them off as you do them is actually really helpful because again,

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you have it, it's more organized in that way and it's not like, we used to do this at my

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old job. If I would say, I have all this stuff to do, I have all this stuff to do, okay,

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what do you have to do? Let's write it down and then you look at your paper and you go,

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wait a second, I don't actually have that much to do. It's just made it me think I

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did in my mind, right?

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I was doing that with the website actually. I was like, okay, I have to change this part

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and then let me connect that link and then I looked at it and I just, I was like, oh,

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well, that was easy. It took me like two seconds to do. But it seemed like I was like, oh my

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gosh, I have all these things to do.

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And it can be really overwhelming, especially when it's maybe some things that you have

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to do and you don't feel like you have enough time to do them.

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Taking a break from social media and technology in general is also a great way to clear your

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mind and reset. I'm sure everyone is kind of aware of that in today's world. This is

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especially true right before bedtime. Studies showing that putting the screen away for at

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least an hour before bed will improve sleep and in turn improve your daily life because

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you will be well rested.

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The second pillar coming in at number two, the hot 100.

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The second pillar of self care is emotional. This involves taking care of matters of the

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heart, developing healthy coping strategies and being able to practice self compassion.

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Oh, self compassion.

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That's so important. Being able to forgive yourself for maybe it's something that you

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made a mistake on or maybe something that you said that you're like, wow, that's really

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not me. I shouldn't have said that or vice versa. Practicing self compassion is something

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that I need to work on because I'm so hard on myself.

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Yeah, you idiot.

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Like I'll come home the next morning.

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I'll make a bad like, ah, but I'm done.

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So when you're able to indulge in emotional self care, you'll be able to develop healthy

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responses to your emotions while also being able to deal with your challenges better.

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One way to tap into your emotional self care is to watch a deep movie, which I didn't know.

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Being able to sink into an emotionally healthy movie is a great way to release your feelings

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in a healthy way. This may seem silly to some people because you don't want to become emotional

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when you're feeling emotional. But again, releasing your emotions by relating them to

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something you're watching is a great way to get your hormones like balanced again.

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That's interesting. Yeah.

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Yeah. I've always felt like when I have a panic attack coming on, I need to make myself

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cry.

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No, same.

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I know that sounds bizarre, but I know it's the only thing that's going to like regulate

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my breathing, especially my breathing because my chest gets so tight. So I'm like, as much

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as I try to fight it, I just want to cry.

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It's also the same for the opposite. Like sometimes I'll be watching a show and I'll

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get too invested in it and it'll cause me to have a panic attack. So I need to turn

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that off.

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You know what I mean? So you got to be kind of aware of which time you should. But you

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know, sometimes if I'm feeling sad, I'll watch fucking Homeward Bound. Let's go.

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Peter.

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Peter.

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It's the arms.

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Oh my gosh.

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It's sad, but it's sad.

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It makes you cry and then you're like, okay, I feel better.

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Sally Field is sassy is like the coolest thing.

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Oh, she's so damn cute. I love her.

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Sassy, not the actress. I don't know who that is.

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Sally Field?

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Well, I mean, I guess I know who it is because she plays Sassy, but yeah.

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She's the ex-wife and Mrs. Doubtfire.

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Oh, okay.

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She's yeah. She's a forest gums mom.

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Yep.

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I know that is.

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Sally Field.

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And she's Sibyl.

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Yeah, Sibyl.

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Haven't seen that movie in forever.

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I haven't either.

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Moviecation.

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Oh, speaking of that Brady message, Dustin, he said that he has not seen Dark Star, but

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he will now.

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Yes.

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Listening to your favorite music is also a great way to get in touch with your emotional

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self-care, which will, of course, induce serotonin and keep your mood positive.

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Writing down positive affirmations is also a great way to practice emotional self-care,

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especially when you put them in commonly seen, like on commonly seen objects like your bathroom

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mirror, right by your bed or even on like your phone's like home screen.

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Yeah.

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I like doing that because I haven't, you see it all the time.

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I have a post it by my monitor.

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I look at your post it by your monitor and it helps me.

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Really?

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Yes.

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Oh, I like that.

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One of the biggest things you can do for your emotional health is to ask for help when

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you need it.

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A lot of people have a hard time asking for help with emotions out of fear of being shamed,

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misunderstood or neglected.

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In reality, asking for advice can help with clarity on a topic of struggle and improve

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your connections with others.

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If someone's able to help you with an emotional struggle, your relationship will, of course,

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become stronger because of them.

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That makes sense.

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I like that though.

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Yeah.

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And finally, setting boundaries to protect your time and energy is very important when

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it comes to your emotional health.

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Being able to have time by yourself and for yourself is a great chance to reflect on your

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mindset and mental health.

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And it's commonly said, I'm sure we've all heard this at one point or another, that you

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need to be able to be okay with being alone in order to be with somebody else.

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Be able to love yourself before loving someone else.

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It sounds cliche, but it's true.

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Thanks, Rue.

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Thanks, Rue.

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Now, the third pillar of self-care.

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I honestly, pillar every time.

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Pillar.

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Why?

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Because it just sounds funny.

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I don't know.

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The third pillar of self-care.

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I keep saying self.

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Like death and death.

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Another one.

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The third one is physical.

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Physical self-care involves taking care of your body with good hygiene, proper sleep,

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nutrition, and exercise.

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So being able to involve all of these things in your daily life has been proven to dramatically

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increase mood, boost self-esteem, and increase energy levels.

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Some ways to practice physical self-care is by eating meals at regular times, so like

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breakfast, lunch, and dinner at the same time, which I do not do ever.

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I don't.

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I've just been proven to help.

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Breakfast is coffee.

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I don't even eat.

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Yeah.

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And then after that is linner.

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And that's it.

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I was going to say, I don't really eat lunch.

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I eat breakfast and I eat linner.

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Also getting the proper amount of sleep for your body type.

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Of course, this may take some getting used to and trying, but you should be able to figure

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out the amount of sleep your body works the best on if you haven't already.

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It's kind of, you have to figure that one out for your own body.

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I just sleep whenever I want to sleep.

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That's kind of my, whenever I feel like sleeping.

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And then I wake up whenever I feel like waking up.

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That's true.

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I feel like I've narrowed mine down to like seven hours.

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It's good.

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Yeah.

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Because five is like, not enough.

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I'm like more than seven.

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I feel groggy.

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I've definitely, you know, set my alarm for six, six thirty in the morning and been able

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to wake up even though I'm up until three and then still function for quite a few hours

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and then probably take a nap around two.

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I can't do that at all.

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Yeah.

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You're a strange one.

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Mr. Grinch.

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Not all the time.

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I have a week on and week off because of the kiddo.

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Trusted Health Products, products that you can feel good about.

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Taking daily vitamins or probiotic is also proven to be helpful to your physical well-being

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as well as drinking more water.

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Of course, everyone.

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00:13:10,720 --> 00:13:14,240
No, I feel like a lot of people are guilty about not drinking a lot of water or enough

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water.

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In fact, studies show that almost half of U.S. citizens admitted to not drinking the

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recommended amount of water.

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I want to go to one of those IV clinics.

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Can we do that this year for my birthday?

241
00:13:24,920 --> 00:13:26,720
I always want to go every year for my birthday.

242
00:13:26,720 --> 00:13:28,320
How to drink my water.

243
00:13:28,320 --> 00:13:31,720
I always wanted to go for my birthday or something like that.

244
00:13:31,720 --> 00:13:32,720
Yeah, I'm down.

245
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Or next time.

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00:13:33,720 --> 00:13:36,680
Because I wanted to go before we went to New York, remember?

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00:13:36,680 --> 00:13:40,520
And so I wanted to go to one of those IV clinics where they give you all the electrolytes

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and rehydrate you.

249
00:13:43,400 --> 00:13:44,840
I mean, not that I don't want to cheat.

250
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I do enjoy water.

251
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I drink water.

252
00:13:46,840 --> 00:13:47,840
If I'm not drinking, I'll go all in.

253
00:13:47,840 --> 00:13:49,120
I'm drinking water for the most part.

254
00:13:49,120 --> 00:13:50,320
I'm coffee for breakfast.

255
00:13:50,320 --> 00:13:51,840
I'm really good about drinking water.

256
00:13:51,840 --> 00:13:52,840
I like water though.

257
00:13:52,840 --> 00:13:53,840
I like water too.

258
00:13:53,840 --> 00:13:55,340
I can't function without the coffee.

259
00:13:55,340 --> 00:13:56,340
I need water.

260
00:13:56,340 --> 00:13:57,340
And I have to have bedside water.

261
00:13:57,340 --> 00:14:00,240
I was just going to say that before I go to bed, I have to have water.

262
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And if the water by my bed is not enough for me and Casey to share, I get another one

263
00:14:03,960 --> 00:14:05,960
because I know he's going to drink mine in the middle of the night.

264
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For sure.

265
00:14:06,960 --> 00:14:07,960
And I'm like, I need my water.

266
00:14:07,960 --> 00:14:09,960
It's like the worst when you wake up, you're like...

267
00:14:09,960 --> 00:14:11,960
You're talking to a stuck dude.

268
00:14:11,960 --> 00:14:13,960
You're like a fucking raisin.

269
00:14:13,960 --> 00:14:15,440
I'm a fucking raisin.

270
00:14:15,440 --> 00:14:16,440
I need water.

271
00:14:16,440 --> 00:14:17,440
I'm getting thirsty.

272
00:14:17,440 --> 00:14:19,400
I'm getting thirsty.

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Now lastly, trying a new way of exercising is also a very good way to practice physical

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self-care.

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If you're engaging in a new activity, you're not only learning something new for your physical

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body, but you're also learning something new for your mental health.

277
00:14:30,800 --> 00:14:31,800
That makes sense.

278
00:14:31,800 --> 00:14:32,800
Yeah, right.

279
00:14:32,800 --> 00:14:33,800
You're learning and you're learning.

280
00:14:33,800 --> 00:14:35,880
I just need to get back on that beat saber.

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Oh my God.

282
00:14:36,880 --> 00:14:37,880
I miss doing that.

283
00:14:37,880 --> 00:14:38,880
We can do it anytime.

284
00:14:38,880 --> 00:14:40,380
It's true.

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The fourth pela of self-care.

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Self.

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Jesus.

288
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Sky.

289
00:14:46,960 --> 00:14:48,960
I'm saying pela.

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The fourth pillar of self-care.

291
00:14:50,240 --> 00:14:51,760
Yeah, see, it works.

292
00:14:51,760 --> 00:14:55,560
It is environmental.

293
00:14:55,560 --> 00:14:59,240
So environmental self-care...

294
00:14:59,240 --> 00:15:00,240
So environment...

295
00:15:00,240 --> 00:15:01,240
What?

296
00:15:01,240 --> 00:15:06,000
Like, get it out of my mouth.

297
00:15:06,000 --> 00:15:07,160
You just tongue-jotted.

298
00:15:07,160 --> 00:15:08,160
I didn't.

299
00:15:08,160 --> 00:15:09,160
Nope.

300
00:15:09,160 --> 00:15:13,440
I don't like that.

301
00:15:13,440 --> 00:15:17,280
Environmental self-care involves taking care of the spaces and places around you, most

302
00:15:17,280 --> 00:15:19,400
commonly the places that you spend most of your time.

303
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So your room, your common living area, your car, anywhere that you spend a lot of time

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00:15:23,400 --> 00:15:26,720
and that is yours solely to maintain.

305
00:15:26,720 --> 00:15:29,960
Keeping your common spaces that you are around clean and organized will not only increase

306
00:15:29,960 --> 00:15:34,880
your mood by being able to relax comfortably and lessen anxiety, but it will also give

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00:15:34,880 --> 00:15:37,600
you a sense of belonging to where you are.

308
00:15:37,600 --> 00:15:41,640
Having the power to decide where everything goes and what design some places are going

309
00:15:41,640 --> 00:15:44,080
to look like gives you a sense of accomplishment and belonging.

310
00:15:44,080 --> 00:15:45,080
That's nice.

311
00:15:45,080 --> 00:15:46,720
I didn't even think about it that way.

312
00:15:46,720 --> 00:15:50,360
Not only it's like I feel good laying in a clean room and a clean bed, but it's like

313
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I did all this.

314
00:15:51,560 --> 00:15:52,560
This is my stuff.

315
00:15:52,560 --> 00:15:55,080
I put everything where they are.

316
00:15:55,080 --> 00:15:59,520
Clean out your ex's stuff because I hung on to mine for way too long.

317
00:15:59,520 --> 00:16:00,520
It's easier...

318
00:16:00,520 --> 00:16:03,440
I'll be the first to say it's easier to leave stuff there.

319
00:16:03,440 --> 00:16:04,440
It is.

320
00:16:04,440 --> 00:16:05,440
I'm terrified.

321
00:16:05,440 --> 00:16:06,440
It's not mine.

322
00:16:06,440 --> 00:16:09,320
He left all of his shit here so I was like, you know what?

323
00:16:09,320 --> 00:16:13,240
I'm just not even going to do this anymore because I'm just thinking one day I'm just

324
00:16:13,240 --> 00:16:16,280
going to package it all up and send it to him and that's a lie.

325
00:16:16,280 --> 00:16:17,280
You're not going to.

326
00:16:17,280 --> 00:16:18,640
That makes me a liar.

327
00:16:18,640 --> 00:16:22,160
So I just got rid of all of it.

328
00:16:22,160 --> 00:16:26,400
Some ways to engage in environmental self-care also are decluttering your living space or

329
00:16:26,400 --> 00:16:30,160
arranging your workspace to be more comfortable if necessary.

330
00:16:30,160 --> 00:16:34,320
Going outside for a walk is also a good way to engage in environmental self-care because

331
00:16:34,320 --> 00:16:38,040
being able to see your surroundings while getting fresh air has actually been proven

332
00:16:38,040 --> 00:16:43,320
to lessen worry and create a comfortability in your neighborhood or your area of living.

333
00:16:43,320 --> 00:16:44,320
What?

334
00:16:44,320 --> 00:16:48,200
I'm watching your hand movements and they were really sweet.

335
00:16:48,200 --> 00:16:53,360
It was like this waving in the air when you were talking about the air and it was really

336
00:16:53,360 --> 00:16:56,440
fresh air outside.

337
00:16:56,440 --> 00:17:01,040
But for real, I feel more comfortable in our neighborhood because I've ran and walked around

338
00:17:01,040 --> 00:17:02,040
the neighborhood.

339
00:17:02,040 --> 00:17:03,040
You can see that.

340
00:17:03,040 --> 00:17:04,040
Exactly.

341
00:17:04,040 --> 00:17:06,240
I know that the people on the first street that have the little baby with the swing in

342
00:17:06,240 --> 00:17:08,240
their yard are nice because they wave to me every time.

343
00:17:08,240 --> 00:17:13,000
I know I can go to them for help if I need to.

344
00:17:13,000 --> 00:17:18,480
Lastly, appealing to your five senses is also a great way to tap into your emotional self-care.

345
00:17:18,480 --> 00:17:23,080
So some ways you can do this are by putting on comfy clothes or sipping a warm or cold

346
00:17:23,080 --> 00:17:27,320
drink, whichever you prefer, putting on your favorite music or podcast.

347
00:17:27,320 --> 00:17:29,240
If it's us, please tell us.

348
00:17:29,240 --> 00:17:31,600
And dimming the lights or lighting a candle.

349
00:17:31,600 --> 00:17:35,480
So kind of appealing to the visual, the feel, all that stuff.

350
00:17:35,480 --> 00:17:41,280
Number five is spiritual.

351
00:17:41,280 --> 00:17:42,280
Stay with me.

352
00:17:42,280 --> 00:17:43,280
Nope.

353
00:17:43,280 --> 00:17:44,280
I'm out of here.

354
00:17:44,280 --> 00:17:45,280
I'm leaving.

355
00:17:45,280 --> 00:17:48,280
Spiritual self-care is not necessarily about religion, but it's also taking care of your

356
00:17:48,280 --> 00:17:53,200
soul by involving yourself in activities that provide a sense of purpose, direction,

357
00:17:53,200 --> 00:17:56,400
or meaning in your life.

358
00:17:56,400 --> 00:18:01,200
When you spend time in nature identifying your values and what's meaningful to you or

359
00:18:01,200 --> 00:18:04,760
figuring out your own personal meaning of life, it's easier to maintain your mental

360
00:18:04,760 --> 00:18:07,680
health because you have something kind of grounding you.

361
00:18:07,680 --> 00:18:12,240
This again does not have to be spiritual even or religious and can even be practiced by

362
00:18:12,240 --> 00:18:16,400
volunteering for projects or causes that you feel passionate about.

363
00:18:16,400 --> 00:18:21,080
Anything that can help you feel more grounded and develop a sense of belonging in life is

364
00:18:21,080 --> 00:18:25,360
beneficial and it is a way to engage your spiritual self-care.

365
00:18:25,360 --> 00:18:28,760
Number six is recreational.

366
00:18:28,760 --> 00:18:33,360
Recreational self-care involves tapping into your inner child and engaging in activities,

367
00:18:33,360 --> 00:18:35,240
fun, new hobbies, and experiences.

368
00:18:35,240 --> 00:18:36,760
I like that one.

369
00:18:36,760 --> 00:18:39,640
Recreation is super important to mental health because it's a way to get away from your

370
00:18:39,640 --> 00:18:44,000
daily schedule and hectic life and enjoy something new and exciting.

371
00:18:44,000 --> 00:18:48,480
Some ways to engage in your recreational self-care would be playing maybe like a new board game

372
00:18:48,480 --> 00:18:54,640
or a video game or one in general or taking time for hobbies or creating activities.

373
00:18:54,640 --> 00:18:57,880
Studies show that if you engage in a hobby frequently, you're less likely to suffer from

374
00:18:57,880 --> 00:19:00,520
stress, low mood, and depression.

375
00:19:00,520 --> 00:19:01,640
Like the podcast.

376
00:19:01,640 --> 00:19:02,640
Like the podcast.

377
00:19:02,640 --> 00:19:06,040
Like this is our recreational self-care.

378
00:19:06,040 --> 00:19:07,440
It totally is.

379
00:19:07,440 --> 00:19:08,440
It totally is.

380
00:19:08,440 --> 00:19:11,720
And even though it's really shitty content sometimes that we talk about, we're helping

381
00:19:11,720 --> 00:19:12,720
people.

382
00:19:12,720 --> 00:19:13,720
We're reaching audiences.

383
00:19:13,720 --> 00:19:14,720
We're reaching...

384
00:19:14,720 --> 00:19:17,840
And even with this, we're helping people learn about the seven pillars of self-care

385
00:19:17,840 --> 00:19:24,560
by doing our number six activities that get you out and about can make you feel happier

386
00:19:24,560 --> 00:19:25,720
and more relaxed.

387
00:19:25,720 --> 00:19:29,240
And group activities can also improve your communication skills and relationships with

388
00:19:29,240 --> 00:19:30,240
others.

389
00:19:30,240 --> 00:19:33,920
Is going to the bar and singing karaoke, is that a group activity?

390
00:19:33,920 --> 00:19:35,680
Oh yeah, that's recreational for sure.

391
00:19:35,680 --> 00:19:36,680
I need that every day.

392
00:19:36,680 --> 00:19:41,960
Me and Dana were talking about joining like a volleyball league here in town.

393
00:19:41,960 --> 00:19:46,120
You can also tap into your recreational self-care by doing absolutely nothing and taking the

394
00:19:46,120 --> 00:19:47,560
time to enjoy that.

395
00:19:47,560 --> 00:19:51,680
If your recreational goals are to take some time out of your hectic day or week to relax

396
00:19:51,680 --> 00:19:54,080
and that's absolutely beneficial to your mental health.

397
00:19:54,080 --> 00:19:55,160
I like that.

398
00:19:55,160 --> 00:19:59,780
If you don't think that you have enough time to take time for yourself, even rearranging

399
00:19:59,780 --> 00:20:04,400
or switching up your routine can be beneficial because it's constantly challenging your mind

400
00:20:04,400 --> 00:20:06,840
to engage in every activity that you're doing.

401
00:20:06,840 --> 00:20:09,840
Instead of just going through the motions kind of like on autopilot.

402
00:20:09,840 --> 00:20:11,960
I have the heaps right now.

403
00:20:11,960 --> 00:20:12,960
Really?

404
00:20:12,960 --> 00:20:13,960
Why?

405
00:20:13,960 --> 00:20:14,960
Because I like stuff like this.

406
00:20:14,960 --> 00:20:20,360
I like when people do things for themselves and everyone's nice.

407
00:20:20,360 --> 00:20:28,120
Clearly, I'm going through some shit.

408
00:20:28,120 --> 00:20:32,600
Before we started recording, I told Ken I was like, you know what I really wanted to

409
00:20:32,600 --> 00:20:36,560
do lately for a mental breakdown is something about stress relief.

410
00:20:36,560 --> 00:20:38,560
She's like, okay, well, don't do that.

411
00:20:38,560 --> 00:20:40,560
Because I'm doing it.

412
00:20:40,560 --> 00:20:41,560
Because I'm going to do it.

413
00:20:41,560 --> 00:20:42,560
Thanks.

414
00:20:42,560 --> 00:20:43,560
Thank you very much.

415
00:20:43,560 --> 00:20:44,560
Oh man.

416
00:20:44,560 --> 00:20:45,560
All right.

417
00:20:45,560 --> 00:20:49,560
Lastly, so number seven is social self-care.

418
00:20:49,560 --> 00:20:50,560
Okay.

419
00:20:50,560 --> 00:20:52,680
So not necessarily recreational, right?

420
00:20:52,680 --> 00:20:55,520
Because we said that recreational can be by yourself as well.

421
00:20:55,520 --> 00:20:56,520
This is different.

422
00:20:56,520 --> 00:20:57,520
This is different.

423
00:20:57,520 --> 00:20:58,520
So shut up.

424
00:20:58,520 --> 00:21:01,880
This is different.

425
00:21:01,880 --> 00:21:06,480
Even though self-care is just that self-care, it's important to connect with other human

426
00:21:06,480 --> 00:21:08,760
beings on a regular basis.

427
00:21:08,760 --> 00:21:12,520
Studies show that talking to someone within the first five minutes of waking up face to

428
00:21:12,520 --> 00:21:16,320
face, like talking to someone face to face, can significantly boost your happiness throughout

429
00:21:16,320 --> 00:21:19,640
the day and your ability to connect with people in general.

430
00:21:19,640 --> 00:21:20,640
What?

431
00:21:20,640 --> 00:21:22,320
Did I say that weird cry?

432
00:21:22,320 --> 00:21:24,720
Oh, just talk to me.

433
00:21:24,720 --> 00:21:25,720
Why?

434
00:21:25,720 --> 00:21:26,720
Why are you crying?

435
00:21:26,720 --> 00:21:27,720
I'm fine.

436
00:21:27,720 --> 00:21:31,720
It's significantly like, it heightens your day.

437
00:21:31,720 --> 00:21:32,720
Seriously.

438
00:21:32,720 --> 00:21:33,720
Okay.

439
00:21:33,720 --> 00:21:37,360
Social self-care means cultivating healthy relationships with people and connecting with

440
00:21:37,360 --> 00:21:39,760
people that actually get you.

441
00:21:39,760 --> 00:21:44,040
Maintaining all of these seven pillars of care will even help you seek out the positive relationships

442
00:21:44,040 --> 00:21:48,320
that you need in life and be able to set boundaries with the ones that may not be so positive.

443
00:21:48,320 --> 00:21:49,320
Hell yeah.

444
00:21:49,320 --> 00:21:50,320
I love that.

445
00:21:50,320 --> 00:21:51,320
Hell yeah.

446
00:21:51,320 --> 00:21:52,320
Because you know what?

447
00:21:52,320 --> 00:21:55,920
Unfortunately, everyone's going to run into someone that is not going to be the perfect

448
00:21:55,920 --> 00:22:01,760
person for them and they may or may not have to be in constant communication with that

449
00:22:01,760 --> 00:22:04,680
person, whether it's work or family or whatever.

450
00:22:04,680 --> 00:22:09,160
So odds are you're going to run into someone that you don't mesh with completely.

451
00:22:09,160 --> 00:22:13,040
Setting boundaries is the best way to maintain those relationships from afar.

452
00:22:13,040 --> 00:22:22,040
I think that with this included, all of these pillars, you might be able to find your self-worth

453
00:22:22,040 --> 00:22:27,760
and appreciation for yourself and once you start taking care of yourself like this, you're

454
00:22:27,760 --> 00:22:30,960
probably not going to want to let a lot of people destroy that.

455
00:22:30,960 --> 00:22:31,960
Exactly.

456
00:22:31,960 --> 00:22:32,960
It's your hard work.

457
00:22:32,960 --> 00:22:33,960
Exactly.

458
00:22:33,960 --> 00:22:37,800
And so just to wrap up, social self-care also includes calling or seeing your relatives

459
00:22:37,800 --> 00:22:43,320
or friends, writing a letter or a friend to a friend or a text, even finding a community

460
00:22:43,320 --> 00:22:47,760
to join such as like, maybe like a fraternity or sorority or a job or a group of people

461
00:22:47,760 --> 00:22:49,360
that have similar interests with you.

462
00:22:49,360 --> 00:22:52,440
All of these things can be beneficial to your social self-care.

463
00:22:52,440 --> 00:22:56,240
And lastly, if you find yourself in need of a little bit more social support, talking

464
00:22:56,240 --> 00:23:00,360
to a support group has actually been proven to be very beneficial as well because people

465
00:23:00,360 --> 00:23:04,520
in that group, they're in the group because they have a similar situation as you or a

466
00:23:04,520 --> 00:23:05,840
similar experience as you.

467
00:23:05,840 --> 00:23:06,840
Or need.

468
00:23:06,840 --> 00:23:07,840
Or need, exactly.

469
00:23:07,840 --> 00:23:09,360
So that is the seven pillars.

470
00:23:09,360 --> 00:23:10,960
I know those are really quick.

471
00:23:10,960 --> 00:23:11,960
I like that though.

472
00:23:11,960 --> 00:23:12,960
Thank you for bringing the topic.

473
00:23:12,960 --> 00:23:16,600
I feel like anybody can benefit from a list like this.

474
00:23:16,600 --> 00:23:17,600
So yeah.

475
00:23:17,600 --> 00:23:18,600
Yeah, definitely.

476
00:23:18,600 --> 00:23:19,600
I was just talking about it earlier.

477
00:23:19,600 --> 00:23:25,880
And I know that we've done diagnoses and we've done little kind of cases, I guess, or situations

478
00:23:25,880 --> 00:23:28,160
like the Stanford Prison Experiment kind of things like that.

479
00:23:28,160 --> 00:23:33,960
But I don't really think that we've talked about like, what do you do to maintain your

480
00:23:33,960 --> 00:23:34,960
mental health?

481
00:23:34,960 --> 00:23:39,520
And also another reason why I got, I was thinking of it is like indulging yourself in all of

482
00:23:39,520 --> 00:23:43,080
this content all the time, especially on a platform like this where it's really heavy

483
00:23:43,080 --> 00:23:47,800
content, you need to be able to maintain your mindfulness and clear your mind and be able

484
00:23:47,800 --> 00:23:51,640
to utilize these practices to get away from that.

485
00:23:51,640 --> 00:23:55,480
Because I feel like, I mean, I listen to true crime literally like pretty much all day every

486
00:23:55,480 --> 00:23:56,480
day.

487
00:23:56,480 --> 00:23:57,480
Me too.

488
00:23:57,480 --> 00:23:58,480
Yeah.

489
00:23:58,480 --> 00:23:59,480
Pretty much.

490
00:23:59,480 --> 00:24:01,160
And so, and I don't even realize until I'm like, oh my God, like my brain hurts.

491
00:24:01,160 --> 00:24:05,720
Like, I'm like, I'm sad because I've been listening to this horrendous shit all day,

492
00:24:05,720 --> 00:24:06,720
you know?

493
00:24:06,720 --> 00:24:10,520
So being able to engage in these types of self care has actually even just reading this today

494
00:24:10,520 --> 00:24:15,480
has really helped me kind of realize what I need to do moving forward to maintain my

495
00:24:15,480 --> 00:24:17,060
mental health.

496
00:24:17,060 --> 00:24:20,280
If you are struggling with your mental health or somebody that you know, you can contact

497
00:24:20,280 --> 00:24:28,000
the National Alliance on Mental Illness at 1-800-950-6264 or NAMI, it was the last four

498
00:24:28,000 --> 00:24:31,320
digits, or you can text the number 62640.

499
00:24:31,320 --> 00:24:32,320
Nice.

500
00:24:32,320 --> 00:24:35,360
And that is, I'm not meant to break that.

501
00:24:35,360 --> 00:24:36,360
Wow.

502
00:24:36,360 --> 00:24:39,840
Yeah, I think the only other times that I really like meditate is, you know, I take like hour

503
00:24:39,840 --> 00:24:40,840
long baths.

504
00:24:40,840 --> 00:24:41,840
Yeah.

505
00:24:41,840 --> 00:24:45,640
That's like mostly my meditation because I'll just lay in the water for a while and just

506
00:24:45,640 --> 00:24:51,560
listen to my K-pop and think, you know, and I'll just be by myself and think things, you

507
00:24:51,560 --> 00:24:52,560
know?

508
00:24:52,560 --> 00:24:56,120
Especially lately, I have not been looking at my phone right before bed.

509
00:24:56,120 --> 00:25:02,280
I've been watching TV, but there's times where I've laid in bed with my phone just

510
00:25:02,280 --> 00:25:08,640
like in my face on Instagram or whatnot or TikTok for hours.

511
00:25:08,640 --> 00:25:15,840
And I have realized in the last few weeks probably that not having my face adhered to

512
00:25:15,840 --> 00:25:18,960
a phone is actually, I've gotten better sleep.

513
00:25:18,960 --> 00:25:19,960
Yeah.

514
00:25:19,960 --> 00:25:20,960
So.

515
00:25:20,960 --> 00:25:23,000
Well, honestly, like I am really guilty of it.

516
00:25:23,000 --> 00:25:27,280
Like I'll do the same thing, but I found it easier for myself at night when I'm right

517
00:25:27,280 --> 00:25:28,560
about to go to bed.

518
00:25:28,560 --> 00:25:32,560
Instead of being on social media, I'll play like a game on my phone so that I'm not tapped

519
00:25:32,560 --> 00:25:38,080
into like negative comments or negative ideations about certain things or like any kind of person.

520
00:25:38,080 --> 00:25:39,080
It's just me in my game.

521
00:25:39,080 --> 00:25:40,080
Right.

522
00:25:40,080 --> 00:25:44,600
And then I can focus on like my mindfulness and put myself in this little bubble and then,

523
00:25:44,600 --> 00:25:45,600
you know, go to sleep.

524
00:25:45,600 --> 00:25:48,480
And I'm not dreaming about the shit that I just saw on TikTok.

525
00:25:48,480 --> 00:25:51,880
Sometimes the scary ones pop up when you're asleep at 3 a.m. and you're like, oh my God,

526
00:25:51,880 --> 00:25:52,880
I don't like that.

527
00:25:52,880 --> 00:25:53,880
But yeah.

528
00:25:53,880 --> 00:25:56,520
So anyway, thank you guys for joining us for this mental breakdown.

529
00:25:56,520 --> 00:25:57,520
I hope you enjoyed.

530
00:25:57,520 --> 00:26:01,640
If you have any questions or any suggestions, you can reach out to us again, diagnosing

531
00:26:01,640 --> 00:26:03,920
a killer anywhere.

532
00:26:03,920 --> 00:26:04,920
And we're really excited about our website.

533
00:26:04,920 --> 00:26:06,480
I'm really excited about the website.

534
00:26:06,480 --> 00:26:09,360
So yeah, waiting for that red bubble to come through.

535
00:26:09,360 --> 00:26:10,360
Yeah, for sure.

536
00:26:10,360 --> 00:26:11,360
We will see you guys.

537
00:26:11,360 --> 00:26:12,360
Oh, not see you guys.

538
00:26:12,360 --> 00:26:13,360
But we will.

539
00:26:13,360 --> 00:26:15,640
You guys will be hearing us on Thursday with another case.

540
00:26:15,640 --> 00:26:17,480
And thank you guys for joining us.

541
00:26:17,480 --> 00:26:18,480
Thanks.

542
00:26:18,480 --> 00:26:19,480
Love you.

543
00:26:19,480 --> 00:26:20,480
Bye.

544
00:26:20,480 --> 00:26:26,840
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545
00:26:26,840 --> 00:26:31,920
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