Make Your Damn Bed

Today I'm sharing various techniques using neuroscience to help us escape negative thought spirals. All this is extremely subjective and not meant to be used all at once. Pick one, try it, and give it some time and repetition. Maybe it helps, maybe you move on to the next. Don't be so hard on yourself, either way!!!RESOURCES: Marsha Linehan's Technique: https://www.campuswell.com/cognitive-distortions/#1690237279413-809f9f34-cc86Lisa Daino's technique: https://www.talkspace.com/mental-health/conditions/articles/catastrophic-thinking-thought-spirals-how-to-stop/Dilshad Edibam Khurana's technique: https://mpowerminds.com/blog/Understanding-the-psychology-behind-downward-spiralAshley Fletcher's Techniques: https://www.mindful.org/halting-the-spiral-navigating-repetitive-thought-patterns/Ethan Kross's interview: https://magazine.columbia.edu/article/best-way-stop-negative-thought-spiralThe science: https://pmc.ncbi.nlm.nih.gov/articles/PMC2908186/Cognitive distortions list: https://psychcentral.com/lib/cognitive-distortions-negative-thinking#5-tips-to-stop-cognitive-distortionsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

Today we're talking about some common cognitive distortions. Not to brag or anything, but I’m kind of a professional spiraler. I have done it so well for so long that my internal anxious voice has taken me full circle and essentially become background noise. So while I have a million personal stories about me catastrophizing or spinning out about the future, I realize I don’t really have a ton of actionable solutions. So, I did what I do when I have an idea for the podcast and I spiraled into a resource hole so I could find any of the relevant neuroscience and therapeutic remedies so that we could practice getting ourselves out of the grip of the spiral once and for all. RESOURCES: Ethan Kross's interview: https://magazine.columbia.edu/article/best-way-stop-negative-thought-spiralThe science: https://pmc.ncbi.nlm.nih.gov/articles/PMC2908186/Cognitive distortions list: https://psychcentral.com/lib/cognitive-distortions-negative-thinking#5-tips-to-stop-cognitive-distortionsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

"Cynicism is a tool of the status quo." - Jamil Zaki "Billions of us are taught that life is a battle where winners take all and losers are everywhere. Our trust and hope are mocked as naive. By now,you know better. You can stay skeptical and avoid knee-jerk assumptions about people. You can remember that the media warps our view of one another and look for better data. Most of all, you can realize that hope is not a weakness, but a path to being less wrong and more effective. We can use that hope, like a divining rod, to locate others who want thesame things we do, building solidarity and common cause." - Jamil ZakiRESOURCES: https://greatergood.berkeley.edu/article/item/how_to_find_hope_when_youre_feeling_cynicalhttps://www.theguardian.com/books/article/2024/aug/23/hope-for-cynics-by-jamil-zaki-review-beating-the-trust-recessionhttps://www.pbs.org/newshour/show/in-hope-for-cynics-researcher-explores-how-seeing-the-good-in-others-is-good-for-youTHE BOOK: https://www.jamil-zaki.com/hope-for-cynicsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

"I am sure that we will recognize that there are some things in our society, some things in our world, to which we should never be adjusted. There are some things concerning which we must always be maladjusted if we are to be people of good will. We must never adjust ourselves to racial discrimination and racial segregation. We must never adjust ourselves to religious bigotry. We must never adjust ourselves to economic conditions that take necessities from the many to give luxuries to the few. We must never adjust ourselves to the madness of militarism, and the self-defeating effects of physical violence." - Martin Luther King Jr. RESOURCES: https://greatergood.berkeley.edu/article/item/how_to_find_hope_when_youre_feeling_cynicalhttps://www.theguardian.com/books/article/2024/aug/23/hope-for-cynics-by-jamil-zaki-review-beating-the-trust-recessionhttps://www.pbs.org/newshour/show/in-hope-for-cynics-researcher-explores-how-seeing-the-good-in-others-is-good-for-youTHE BOOK: https://www.jamil-zaki.com/hope-for-cynicsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

Peace does not always represent justice or equity. Sometimes, it's good to be agitated. I think we can be hopeful AND angry. I truly believe there is room for both. “The challenge for us... is not to grieve over social change, but to guide it.” - Robert PutnamRESOURCES: https://greatergood.berkeley.edu/article/item/how_to_find_hope_when_youre_feeling_cynicalhttps://www.theguardian.com/books/article/2024/aug/23/hope-for-cynics-by-jamil-zaki-review-beating-the-trust-recessionhttps://www.pbs.org/newshour/show/in-hope-for-cynics-researcher-explores-how-seeing-the-good-in-others-is-good-for-youTHE BOOK: https://www.jamil-zaki.com/hope-for-cynicsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

"Studies reveal a recipe for disagreeing better:Good disagreers ask questions instead of making statements.They work to get underneath people’s opinions to their stories.When they spot common ground, good disagreers name it.When they are unsure about something, they say so rather than pretending to be confident.These ingredients each decrease the chance that dissent will devolve into toxic conflict. But good disagreement is more than nice; it’s powerful. In experiments, people given the recipe you see here listened more intently and asked better questions. But the people they talked with also became more open-minded, even though they received no training. Outrage is contagious, but so are curiosity and humility.” - Jamil ZakiRESOURCES: https://greatergood.berkeley.edu/article/item/how_to_find_hope_when_youre_feeling_cynicalhttps://www.theguardian.com/books/article/2024/aug/23/hope-for-cynics-by-jamil-zaki-review-beating-the-trust-recessionhttps://www.pbs.org/newshour/show/in-hope-for-cynics-researcher-explores-how-seeing-the-good-in-others-is-good-for-youTHE BOOK: https://www.jamil-zaki.com/hope-for-cynicsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

"Ernest Hemingway once said, "The best way to find out if you can trust somebody is to trust them." He was half right. Trust doesn't just teach us about people; it changes them. It's a gift they repay. A reciprocity mindset means understanding this. Leaps of faith are actions inspired by that knowledge: deliberate bets on other people.” - Jamil ZakiRESOURCES: https://greatergood.berkeley.edu/article/item/how_to_find_hope_when_youre_feeling_cynicalhttps://www.theguardian.com/books/article/2024/aug/23/hope-for-cynics-by-jamil-zaki-review-beating-the-trust-recessionhttps://www.pbs.org/newshour/show/in-hope-for-cynics-researcher-explores-how-seeing-the-good-in-others-is-good-for-youTHE BOOK: https://www.jamil-zaki.com/hope-for-cynicsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

"Any of us can seek out more accurate, less cynical news. But don't forget that the stories you tell influence others, too. Gossip is our ancient media, and someone is probably tuned in to yours. Try to balance negative conversation with celebration of the kindness and honesty that you've witnessed. Be someone else's nourishing media.” - Jamil ZakiRESOURCES: https://greatergood.berkeley.edu/article/item/how_to_find_hope_when_youre_feeling_cynicalhttps://www.theguardian.com/books/article/2024/aug/23/hope-for-cynics-by-jamil-zaki-review-beating-the-trust-recessionhttps://www.pbs.org/newshour/show/in-hope-for-cynics-researcher-explores-how-seeing-the-good-in-others-is-good-for-youTHE BOOK: https://www.jamil-zaki.com/hope-for-cynicsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

Researchers find that people regularly fail to realize how charitable, trustworthy, and compassionate others are. Helpers are all around; we just don’t see them. Some of these mistakes reflect how our minds are tuned. Negativity bias means people pay more attention to bad things than good. Again, thismakes evolutionary sense: It’s safe to ignore a sunset, but not a tsunami. As psychologist Fred Bryant says, “Troubles kick our door in and come and find us… whereas the pleasures and the joys, they don’t hunt us down and force us to enjoy them. They wait and they sometimes hide.” - Jamil ZakiRESOURCES: https://greatergood.berkeley.edu/article/item/how_to_find_hope_when_youre_feeling_cynicalhttps://www.theguardian.com/books/article/2024/aug/23/hope-for-cynics-by-jamil-zaki-review-beating-the-trust-recessionhttps://www.pbs.org/newshour/show/in-hope-for-cynics-researcher-explores-how-seeing-the-good-in-others-is-good-for-youTHE BOOK: https://www.jamil-zaki.com/hope-for-cynicsDONATE:www.pcrf.netGet Involved:Operation Olive Branch: Spreadsheets + LinksGET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.comTUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcastOR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcastOR WATCH ON YOUTUBE: www.youtube.com/juliemerica The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.