The Mindset Mentor - Practice This Technique To Relieve Daily Stress!

Starting point is 00:00:00 Welcome to today's episode of the Mindset Mentor Podcast. I'm your host, Rob Dial. And if you have not yet done so, hit that subscribe button so that you never miss another podcast. And if you live in the United States or Canada and you want to receive motivational text messages from me directly to your cell phone, text me right now, 1-512-580-9305. Once again, 1-512-580-9305. Today, we're going to talk about eight steps to relieve stress from your life. If you haven't noticed, there's a whole lot of shit that's happening in the world right now. So don't we all just need some practices to make sure that we can relieve the stress from our lives? I think that we all do. And so today I'm going to give you eight different techniques. Some of them you might've heard before. Some of them you

Starting point is 00:00:54 probably have never heard before. And I'm going to try to help you out as much as I possibly can so that you can feel better. Because if you feel better, you know what you do? You go out and you kick some ass. And that's what we're going to talk about today. I want you to feel better so that you can take action and create the life that you truly want. Because there's one thing that I do know. When you don't feel good, you don't take action. It's just hard to take action when you don't feel good. When you're stressed out, when you're anxious, it's really hard.

Starting point is 00:01:19 And so we're going to talk about these techniques to relieve daily stress that you have. You ready? Grab your pen and paper. Let's dive in. Number one is breathing. Simple breathing can help you relieve stress. There's a study that was done over in Japan not too long ago, and they found out that six deep conscious breaths will help you out and actually change your state completely. Let me explain why this is because I don't know if I've actually dove into the actual science behind it. You breathe in through your nose, you breathe out through your mouth, and when you breathe out through your mouth, instead of just going like that,

Starting point is 00:01:56 you act like you're breathing through a straw. So it's more like and you try to make your out breath as long as you possibly can. A couple of reasons why number one, when you breathe in through your nose, you, you get about three times more nitrogen inside of your bloodstream. That's a beautiful thing. Number one, number two, when you breathe out, like you're breathing out through a soda straw, when you breathe out slow, it actually slows your heart rate down. So if you're in a very stressful, anxious state, your heart's going to be boom, boom, boom, boom, boom, boom, boom, boom. What you want to do is you want to calm your body down. And the way to do it, to calm your heart rate down, to slow your heart rate down,

Starting point is 00:02:39 the fastest way to do it. They do not know of another way that's faster than breathing like this to slow your heart rate down. You slowly breathe out like you're breathing through a straw. So it's in through the nose, out through the mouth, as long as you possibly can. Six deep breaths. If you can do more, this maybe takes to do six really deep conscious breaths, maybe a minute, maybe a minute and a half. It will completely change your state. If you can do 10 breaths, if you can do 20 breaths, it's even better. But at least six, not three, not five, not four, six.

Starting point is 00:03:18 Okay, so six deep conscious breaths. Second thing, as you're doing this breathing, if you want to really add fuel to the fire of relieving your stress, or maybe that would actually be putting out the fire of your stress would be even better. So you want to put some water on top of your fire of that stress. As you're breathing, think about one thing that you can be grateful for. Anything. It could be a person. It could be a moment in your life. It could be the fact that you have air conditioning inside of your house because my air conditioning is out right now.

Starting point is 00:03:49 And the AC guy is going to be here in about 45 minutes and it's hot as shit inside of this room. But I don't have, I can't be grateful for it right now, but I will be grateful for it about 45 minutes when he comes and fixes it. Right? So maybe it's that you have AC, maybe it's that the sun is shining today and it's not rainy anymore. What is it that you can be grateful for? There's something that you can be grateful for. So the reason why I say this is because what you focus on grows. If you're stressed out, I guarantee you're focusing on shit that's stressing you out. So if you focus on shit that stresses you out, guess what you're going to be? More stressed. So if I want to change my state, I've got to change my breathing, first off. And my state, I've got to change my breathing first off. And

Starting point is 00:04:26 number two, I've got to change my focus. And I'm going to start thinking about one thing that I can be grateful for. Holy shit. I had breakfast today. So many people didn't have breakfast today. Holy crap. I woke up today. 150,000 people died yesterday. That's pretty average. 150,000 people die a day. What? That's nuts. And you're still sitting here breathing, taking in this sweet ass oxygen that's around you. You can breathe. I mean, there's so many amazing things that you can really be conscious of when you allow yourself to be conscious. So we're trying to shift your body. Then we're trying to shift your thoughts and we're shifting your thoughts through going to gratitude. So what can you be grateful for as you're doing this breathing? Next thing, number

Starting point is 00:05:09 three, this is actually really interesting. Go for a walk, not to just go for a walk and get your mind out of things, but there's actually studies that's done. I wish I could remember it, but I heard a neurobiologist talk about it. Andrew Huberman, he was talking about when you go for a walk in the actual movement, when you're looking forward. So if you just take your dog for a walk in the morning, the movement of looking forward and things passing by your eyes on the peripheral vision actually calms your nervous system down. And so if you feel stressed, that's why a lot of people, when they say, Oh, I go for a walk in nature, I feel so much better. Well, because you're actually having trees pass you by in your peripheral vision. So going on a walk, it could be out of nature. It could be just around your block. It could be taking your dog out for a walk. It could be

Starting point is 00:05:53 you leave your office building and go for a walk down to the coffee shop, whatever it is. Just the watching of stuff passing by, and you'd even have to consciously think about it, will calm your nervous system down. So there's your sympathetic nervous system and there's your parasympathetic nervous system. Even though sympathetic sounds like it would be the better nervous system, it's not. Sympathetic means that it's actually a heightened state. So your sympathetic nervous system, when you go for a walk and you start to see these things pass your peripheral vision, starts to calm down and starts to turn on your parasympathetic nervous system, which is the calm side of it. So if you can go for a walk and you can think about something that you're grateful for and you can consciously breathe, it will help you out so much

Starting point is 00:06:38 more. So go for a walk. You don't have to go anywhere. You don't have to have any destination. Just simply go for a walk and enjoy the fact that you got working legs or you can breathe lungs in your, breathe, breathe air inside of your lungs or the fact that you woke up today. Right? So that's the next one is to go for a walk. These days, it can be hard to find the time to sit down and learn more. And it's not easy with the likes of social media that can be so addictive and so time consuming. So you may think to yourself, I don't have time to velt myself. But there's an app that I highly recommend.

Starting point is 00:07:10 It's called Blinkist. Blinkist is for anyone who cares about learning, but doesn't have a whole lot of time on their hands. And Blinkist takes all of the key ideas and the insights from over 4,000 nonfiction bestsellers in more than 27 categories and gathers them all into 15 minute text and audio

Starting point is 00:07:25 explainers that help you understand more about the core ideas of each book. And 15 million people are already using Blinkist to broaden their knowledge in 27 nonfiction categories, including self-help, personal growth, management, leadership, mindfulness, and happiness. And I love Blinkist because it saves me a ton of time and I don't have to read all the books that I want to read. I can just listen to Blinkist. And right now Blinkist has a special offer for my audience. If you go to Blinkist.com slash mindset, you get a seven day free trial and 25% off of the Blinkist premium membership. That's Blinkist spell B L I N K I S T.com slash mindset to get 25% off and seven day free trial, Blinkist.com slash mindset. Number four is as you're doing this, listen to very specific type of music that is calming music.

Starting point is 00:08:18 There is music that is made that simply calms down the human nervous system as well. And you can find this music. There's actually a study that was done on a song and I'll tell you the name of the song. It's called Weightless by Marconi Union. So Weightless by Marconi Union. There was a study that was done and found out that that is the most calming song ever created by humans. I don't know how they figured it out, but it works. I've been using it for years. I literally have a playlist on my Spotify that is just that song 10 times in a row. It's like an hour long of just that song. And if I feel like I've got a lot going on, I feel like I have stress. I put that song on another song that really calms me down that for years when I used to have my own office and I had a few hundred sales reps that were under me. And it was just a lot that I had to deal with,

Starting point is 00:08:59 with all of these sales reps and all of this stuff and, you know, having assistants under me and having receptionists and having recruiting that was going on, all of that stuff, there were times when I would get extremely stressed. And I would go into my office and I would put a song that is the Out of Africa theme song and I would put it in my headphones and I would just breathe deeply. So if you can actually go for a walk, if you can concentrate on what you're grateful for, if you can consciously breathe, and if you can listen to music that calms you, all of these things are just tips and tricks to help you calm yourself down. You can listen to them if you want to, or you can stay in your heightened stress, nervous,

Starting point is 00:09:34 anxious state if you really want to, but you're fully in control of it, which is what's amazing. So listen to music that's calming. Turn off the hardcore death metal or turn off the EDM that's so fast. not saying those those are bad i like both of them but there are certain times and places if i'm feeling stressed the last thing that i want to do is put on pantera and you know just jam to that it's going to make me feel more stress i'm going to put on music that is going to actually scientifically proven to slow me down and allow me to calm down so what what you could do, well, you breathe slowly, you go, you focus on what you're grateful for. You go for a walk and you put on a calming song. Next thing

Starting point is 00:10:12 that you can do is write it down. What's really crazy about this is a lot of stuff that's stressing you out doesn't really matter that much. And a lot of times, the reason why it is so stressful for you is because it's not on a piece of paper. When something is in your brain, it seems very abstract. The way to get there and what to create is very hard to figure out when it's not on a piece of paper and you're trying to figure out inside of your brain. When you can put on a piece of paper, you can work through it and it becomes much easier. So take whatever it is that's really stressing you out and write it down on a piece of paper. Write down, this is really pissing me off right now. And then ask yourself the question, what can I do to remove this stress that this is causing?

Starting point is 00:10:54 Right? Maybe it's like, oh, I've got a deadline that's coming up for work. What can I do to remove the stress? Okay. Maybe I can get someone on my team to help me with it. Maybe I can employ some virtual assistants to get this done quicker for me or to do the things that I don't need to do myself, whatever it is. And you actually start to take the things that are stressing you out. And what do you do? You take the things that are stressing you out and then you end up working through them of how to make yourself calm down, how to actually work through them. So much more simple when you can put it on a piece of paper. So put it on a piece of paper, write it down and start to figure out what the solution is. The next one, you're probably not going to like this one. Most of you guys is to consider drinking less caffeine, less coffee,

Starting point is 00:11:31 whatever it is you got to do. If you can get off of caffeine, your stress levels and anxiety levels will go down a ton. But if you can't simply try to switch to green tea for a little while, green tea still has caffeine. So you can still get a little bit of a caffeine kick. It also is processed differently by your body than coffee is, if coffee is what you normally drink. But instead of drinking five coffees, can you drink three? Can you drink two and then a couple green teas if you have to? So what caffeine does is caffeine will actually stir up the sympathetic nervous system, which is the part of your nervous system that stresses you out. So if you can have less caffeine, I promise you, you'll see your stress levels go down. You might be like, oh my God, but productivity levels will go down as well. Well, I mean, if you want to be stressed out all day long in order to be productive, you can choose to do that.

Starting point is 00:12:18 This is your world. You can do whatever it is that you want. But if you want to feel better and have less stress and have less anxiety, consider cutting caffeine out. The next thing is this. This is actually something that's really interesting. Get your blood levels checked. So I did something about eight weeks ago. I went and got my blood levels checked. I did this massive panels. It was like they took, it felt like gallons of blood out of me. And they did every single possible test that you could. And it wasn't the cheapest thing in the world to do. And you could do cheaper version of if you want to. But what we found out is that besides everything was great, everything was amazing, except for two things. I was low in vitamin D. I was low in vitamin B. And my doctor gave me liquid supplements for both of them. I

Starting point is 00:13:00 take them in the morning on an empty stomach. Holy shit, I didn't know how different I could feel by doing that. And I told my friends, I was like, I feel like a different human. Like I have massive amounts of energy and I'm way calmer with all of this mass amounts of energy simply because I didn't realize that I had deficiencies in vitamins that I needed inside of my body.

Starting point is 00:13:21 And now I take it every single morning and I feel amazing. And so one thing that would be smart to do is go to a doctor, get your levels checked. If you're really stressed out, you might have different levels inside of your, you know, might be deficient in some vitamins. You have too much cortisol. You might have too much adrenaline going through your body.

Starting point is 00:13:36 And a doctor will be able to work through those things with you. So I do recommend checking it out. I would have never thought of this except for two months ago when I went and had this checked and how different I feel on checking it out. I would have never thought of this except for two months ago when I went and had this checked and how different I feel on a daily basis. So I recommend one thing you could actually try is going and getting your blood checked to see if there might be any deficiencies

Starting point is 00:13:54 or any abnormalities that are inside of your blood that possibly working with a doctor could help. Another thing that you could do is you could watch 10 minutes of comedy. Watch stand-up comedy, watch your favorite TV show, whatever it is. If you feel massive amounts of stress, watch five to 10 minutes of comedy. The reason why is because comedy and laughing releases dopamine into your body, releases dopamine into your body. Why is that a good thing? Because dopamine

Starting point is 00:14:20 actually lowers the amount of cortisol that's inside of your blood. So if you're stressed out, cortisol is the stress hormone inside of your body. So if you want to get the lower, if you want to lower your stress hormone, your cortisol, dopamine will do that. Dopamine is released when you laugh out loud. And so if you watch something and truly enjoy it, you'll actually lower your levels of stress and cortisol simply from laughing because it releases dopamine. Knowing the neurobiology of how your brain works, wouldn't it be really good just to take 10 minutes every single day and to watch your favorite comedian or to watch your favorite TV show or something just for a few minutes whenever you're starting to feel stressed so that you can calm yourself down? Wouldn't it

Starting point is 00:15:03 be an amazing idea? Take a five minute break, take a 10 minute break, watch a comedian, whatever it is that you have to do. So take 10 minutes of your time and watch something that's going to make you laugh. Hang out, call a friend who's really funny that you know is going to make you feel good because that feel good is dopamine release being into your bloodstream and that dopamine being released into your bloodstream is going to lower your levels of cortisol, which means that you are not going to be stressed out simply because you are enjoying your life. How amazing is that? That's ridiculous. So the reason why I think this is important is because there's so much that's

Starting point is 00:15:38 going on in the world right now. One thing that I didn't put in here that I should put on this list, stop watching the news and unfollow as many people as you possibly can on Instagram that are not making you feel better. If someone's posting a lot of political shit, they post a lot of scare tactics, they post a lot of stuff that doesn't make you feel good after you see it, unfollow them, stop watching the news, be in your own lane and work on yourself and getting yourself better. That is what is super simple about it. But you are in charge of how you feel throughout the day, whether you realize it or not. With these tactics and these techniques, you can make yourself feel better.

Starting point is 00:16:10 You can take control of your nervous system and you can allow yourself to get into a beautiful state so that you don't have to stay in a bad state all day long. And it's not hard, everybody. Just breathe deeply and have a really long exhale. Have some gratitude. Find one thing you could be grateful for. Focus on that.

Starting point is 00:16:27 Go for a walk outside. Just simply go. Move your body. Listen to some music that's calm and slowing and music that makes you happy. You can listen to Marconi Union if you want to. You can listen to whatever it is that you want to. Write down the things that are stressing you out and try to work through those things. Consider drinking less caffeine. Get your blood checked, and just watch some comedy. It'll make you feel better. So those are the daily practices that you can use, the eight daily

Starting point is 00:16:54 practices you can use to calm yourself down and to relieve your stress and anxiety every single day. So that's what I got for you for today's episode. If you love this episode, please share it on your Instagram stories and tag me at RobDialJr, R-O-B-D-I-A-L-J-R. And I'm gonna leave you the same way I leave you every single episode. Make it your mission to make someone else's day better. I appreciate you and I hope that you have an amazing day.

The Mindset Mentor - Practice This Technique To Relieve Daily Stress!

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