Speaker 1: What is up, guys.
Speaker 2: Welcome back for another Thursday of Raising Serotonin. Oh it's
Speaker 2: been a minute, it's been a minute, but we're back.
Speaker 1: We're back. We're feeling good. The sun is shining. I
Speaker 1: have my window open. It's gonna be over eighty degrees.
Speaker 2: I'm going to the Phillies. You know, everything feels good.
Speaker 2: I feel very nice right now. I hope you are
Speaker 2: feeling good yourself, or you might be listening to this
Speaker 2: episode because you saw the title and you were intrigued.
Speaker 2: Whatever you are in right now, whatever you're feeling, just
Speaker 2: know that I see you, I feel you, and I
Speaker 2: hope you know that you are loved here and I
Speaker 2: appreciate you taking the time to listen to this episode
Speaker 2: or just this podcast in general. Quick little side note
Speaker 2: if you have not done this yet, and I know
Speaker 2: this is a big ask, but you don't even have
Speaker 2: to stop the episode. If you can just go rate
Speaker 2: and review the podcast on whatever you're listening on, that
Speaker 2: really helps me move forward. I had a big goal
Speaker 2: for the end of the year, but I didn't hit
Speaker 2: that goal, so I'm still trying for it. If you
Speaker 2: can just go on, if it's Spotify, all you have
Speaker 2: to do is just click the stars under the little
Speaker 2: picture up in the left hand corner and just hit
Speaker 2: five stars. And for Apple, if you're listening on that,
Speaker 2: you scroll all the way down to the bottom of
Speaker 2: the page and there'll be a section where it says
Speaker 2: rating and review. If you don't want to do a
Speaker 2: typed review, that is fine, but as long as you
Speaker 2: were just rating at five stars.
Speaker 1: I would appreciate that so so much.
Speaker 2: It really does help me and it helps us reach
Speaker 2: other people that are looking to raise their serotonin as well,
Speaker 2: and that's what we're here for.
Speaker 1: So I appreciate you. I love you. But let's get
Speaker 1: back to the episode.
Speaker 2: I want to catch you up for what feels like
Speaker 2: forever ago, but it's really just been a month. But
Speaker 2: I took a break and it wasn't intentional or anything
Speaker 2: like that. I was just backed up with work and
Speaker 2: school and practicum and I needed, honestly, my full energy
Speaker 2: and focus on that.
Speaker 1: And that's okay.
Speaker 2: So for the time being, I had to just really
Speaker 2: focus on those things and put the podcast on the
Speaker 2: back burner. And this week I have a lighter load.
Speaker 2: So here we are, and it's not like I want
Speaker 2: to put the podcast on the back burner. But I've
Speaker 2: explained before that I'm just in a really heavy season
Speaker 2: with school and I only have about a year left
Speaker 2: of year and a half, I guess, and I can
Speaker 2: do it, and then I'll be back full time, I promise.
Speaker 2: But I want to catch you up on life because
Speaker 2: it's really what brings this topic to the forefront. I've
Speaker 2: actually have an episode that's similar to this topic itself,
Speaker 2: but they're definitely totally different eras like that was in
Speaker 2: twenty arrows. Jeez, that was in twenty twenty three when
Speaker 2: I recorded the first one percent better keep Growing type
Speaker 2: of episode. And though this one is titled the one
Speaker 2: percent Better Mentality, something that I don't think that I'll
Speaker 2: ever stop talking about. I have it tattooed on my arm.
Speaker 2: I think I'll probably always have episodes that are dedicated
Speaker 2: to this topic because it's just something that I am
Speaker 2: constantly going to be reminded about and really shout out
Speaker 2: to my boyfriend and my friends for constantly reminding me
Speaker 2: of the one percent better mentality that I preach so often,
Speaker 2: and like I said, literally tattooed on my body because
Speaker 2: I can even forget what that looks like for a second,
Speaker 2: and I did, and I want to be vulnerable and
Speaker 2: talk to you, talk to you guys about it and
Speaker 2: how I navigated through that. So before I even dive
Speaker 2: into the story, something that I think is a good
Speaker 2: reminder for all of us to constantly be reminding ourselves
Speaker 2: of is that we're human and nothing that we're doing well,
Speaker 2: I mean, at least I hope is purposely supposed to
Speaker 2: be bringing us down. And of course we can get
Speaker 2: into our heads and experience things that we do not
Speaker 2: deserve or want, But at the end of the day,
Speaker 2: I think we are always going to be stronger than
Speaker 2: we give ourselves credit for. Though we fall down, we
Speaker 2: stand up ten more times. We see something that we
Speaker 2: don't like, Okay, we have a moment and then we
Speaker 2: grow from it. And those things are human and we
Speaker 2: have emotions, we have reactions, and anytime that something happens,
Speaker 2: just know that it's a growth moment. And I know
Speaker 2: that's like, Okay, I don't have to be growing all
Speaker 2: the time. And I totally get that, and you can
Speaker 2: have a different mindset, but and I'm not going to
Speaker 2: take that away from you ever, but this is where
Speaker 2: this is coming from, and We're just human beings, and
Speaker 2: I want us to know that none of us have
Speaker 2: to have it figured out. So anyway, this past month,
Speaker 2: I have been working on what I thought, and don't
Speaker 2: get me wrong, it was a wonderful it was a
Speaker 2: smart it was a well put together presentation of what
Speaker 2: I truly wanted to get across. But I was working
Speaker 2: on a group for this student athletes at the school
Speaker 2: that I'm at for practicum, because long story short, the
Speaker 2: school will be closing in a few years. So this
Speaker 2: upcoming school year, the athletics are stopping, and they're stopping
Speaker 2: at this at the end of the school year and
Speaker 2: will not be returning full athletics like division whatever they are.
Speaker 1: I truly don't even know.
Speaker 2: Whatever division that they are. It's only going to be
Speaker 2: the club sports. And so for those who do play
Speaker 2: a sport right now or did in the fall, because
Speaker 2: there was some fall sports too, they have to make
Speaker 2: a really difficult decision whether to figure out if they
Speaker 2: can go play at a different school and what that
Speaker 2: would look like, or if they are staying where I'm
Speaker 2: at and they're going to finish what their degree is
Speaker 2: and without playing a sport, or maybe they're still going
Speaker 2: to transfer and not.
Speaker 1: Play a sport in general, whatever that looks like for them.
Speaker 2: I wanted them to know, and I wanted to show
Speaker 2: my support for them and know that they're supported in
Speaker 2: the counseling center if they needed to talk about anything
Speaker 2: for because there's only a few weeks left to school,
Speaker 2: and I said to them, I know that this.
Speaker 1: Is the pressure time.
Speaker 2: And though there was two different groups, I talked to
Speaker 2: the freshmen and sophomore about sophomores about something else, and
Speaker 2: the juniors and seniors about more like career and transitioning
Speaker 2: into the real world, that type of stuff. But I regardless,
Speaker 2: I wanted them to know that they had a place
Speaker 2: to come if they needed support. And it was also
Speaker 2: giving them tips and tricks based.
Speaker 1: Around mental health and just athletics in general.
Speaker 2: So like I said, I didn't get negative feedback, that's
Speaker 2: the last thing I got, and I didn't get negative
Speaker 2: feedback from the LPC I work under as well, But
Speaker 2: I didn't make it necessarily the most clinical connection in
Speaker 2: this specific presentation. It was more motivational, kind of like
Speaker 2: the shell, like a podcast, a reminder, a teaching moment,
Speaker 2: And though that is not wrong at all, sometimes there's
Speaker 2: a time place for that, but there just needed to
Speaker 2: be an additional component of the clinical piece to make
Speaker 2: it a true group quote unquote therapy session. And in
Speaker 2: my mind, that's not necessarily what I thought was beneficial.
Speaker 2: And though I've never met I've met a handful of them,
Speaker 2: but I don't know them personally. And though the LPC
Speaker 2: has said they've done groups and stuff like this before,
Speaker 2: I wanted to take a different approach. I wanted to
Speaker 2: put myself out there. I wanted to not be like
Speaker 2: him basically, and there's nothing wrong with that, even in
Speaker 2: the slightest bit. I wanted to have my own thing.
Speaker 2: And the students seem to have received it well and
Speaker 2: understood everything that I was saying. I was clear and
Speaker 2: to my point, and that was feedback that I got
Speaker 2: from the LPC as well, but which yay, like we
Speaker 2: are going to take that as a huge win. Like
Speaker 2: I said, nothing wrong with that, But if I'm being real,
Speaker 2: after getting that feedback, and even because it happened at
Speaker 2: five o'clock at night and I was hungry at that point,
Speaker 2: I didn't want to debrief everything. I wanted to take
Speaker 2: the night to process everything. So I'm like I said,
Speaker 2: if I'm being real, I had this weight on my
Speaker 2: chest for that night, and then like Friday and Friday night,
Speaker 2: I really had to just let the tears come out.
Speaker 2: It wasn't a full breakdown, but I was definitely feeling
Speaker 2: a pressure of some sort and was talking it out
Speaker 2: with Caine and processing it on my own and saying
Speaker 2: things that made me not have the best self confidence,
Speaker 2: and realistically I was in my head, I was putting
Speaker 2: that pressure on myself to do better, to be better,
Speaker 2: to have it all figured out by myself with no
Speaker 2: other help, and that's not realistic for me to do
Speaker 2: in this situation. And I needed more support than I thought,
Speaker 2: and I needed more guidance than I thought, and that's
Speaker 2: all part of the learning process in itself.
Speaker 1: So I also want to just preface this, I haven't taken.
Speaker 2: A group therapy class yet, and I don't even take
Speaker 2: that till this upcoming summer, the end of the and
Speaker 2: at the end of May.
Speaker 1: And I was.
Speaker 2: Going fully blind into this, and though yes I had
Speaker 2: an idea and outline of like what this could look like,
Speaker 2: but like I said, I wanted to be different than
Speaker 2: what he was doing or has done in the past,
Speaker 2: and he let me run with it and I learned
Speaker 2: from it, and oh yeah, I really just I sure
Speaker 2: as heck did learn from it. And that's the best part,
Speaker 2: you know. But don't get me wrong, it felt like
Speaker 2: a lot and like I was telling the students and I,
Speaker 2: like I have said before, we are not supposed to
Speaker 2: have this all figured out. And okay, if you do
Speaker 2: amazing ten out of ten, I'm rooting for you. But
Speaker 2: I'm still trying and I'm still learning, and that's personally
Speaker 2: where I want to be. Like that's how I personally grow,
Speaker 2: from doing the work, from figuring it out, from doing
Speaker 2: something over and over again, just taking that one percent
Speaker 2: each day to move myself forward. My point even telling
Speaker 2: you this is to show you that being human looks
Speaker 2: like doubting yourself but also picking yourself up at the
Speaker 2: same time, and even not like, okay, it has to
Speaker 2: be the same thing. Like you're doubting yourself and also
Speaker 2: picking yourself up at the same time, and those can
Speaker 2: be two different things. But I want you to know
Speaker 2: that you can. You can hold both at the same
Speaker 2: time if you need to, and even if it is
Speaker 2: with support, you are still standing back up to do
Speaker 2: the work again, and that's something to be proud of,
Speaker 2: and that's something that I am proud of, because I
Speaker 2: totally could have ran away from it. I could have
Speaker 2: said this isn't for me, and though I said, maybe
Speaker 2: group setting isn't my favorite thing, maybe it's not for me.
Speaker 1: And though I've only done it once.
Speaker 2: I feel like I could thrive in other areas, and
Speaker 2: so I'm making connections.
Speaker 1: I'm doing the work.
Speaker 2: But it's not for to say that I'm never gonna
Speaker 2: do it again, because that's just stopping myself and limiting
Speaker 2: myself and putting myself in a box. Of course, I
Speaker 2: don't have to love every single aspect of every single
Speaker 2: thing that I do, but it's a part of it.
Speaker 2: And I think that's even a lesson in itself, because
Speaker 2: before I've probably been like f that I'm never doing
Speaker 2: that again, Oh my god, worse experience.
Speaker 1: No, it wasn't even like that.
Speaker 2: And even if I didn't get the exact feedback that
Speaker 2: I wanted or the results that I expected or the conversations.
Speaker 1: That I had hoped for, it was something to be
Speaker 1: proud of.
Speaker 2: And I can check that off the box that I
Speaker 2: did that in my first five months of being in
Speaker 2: the field, and yes, there's a time and a place
Speaker 2: for group settings, but this was something that, like I said,
Speaker 2: was something that they've never gotten before, and I wanted
Speaker 2: to be different.
Speaker 1: So okay, let's be proud of that.
Speaker 2: And that's how I'm taking it. It's that's the lesson,
Speaker 2: that's the growth, that's the teaching moment in itself, and
Speaker 2: that's the one percent better mentality to keep going, to
Speaker 2: keep growing, to see it in a different lens that
Speaker 2: you might not have seen it before. And something that
Speaker 2: I have to say is that in that exact moment,
Speaker 2: that's not how I saw it. It wasn't until two
Speaker 2: days later, until I had that little, my little mouth
Speaker 2: down Friday night, until I realized what actually was in
Speaker 2: front of me, because I wasn't one hundred percent sure
Speaker 2: how it went in my mind, like I thought, Okay,
Speaker 2: this did go I didn't think it went bad. In
Speaker 2: the moment, I didn't. I had said, I think that
Speaker 2: went good. I think this went better than that. I
Speaker 2: probably could have done this, and then we just said okay,
Speaker 2: debrief and then we'll talk about it tomorrow. And there
Speaker 2: were things that there were way more positives and negative.
Speaker 2: And though I still held on to that pressure until
Speaker 2: the nighttime and had to get that physical release from
Speaker 2: the crying, that's where it all is. That one percent
Speaker 2: that's me moving forward, because like we said, we could
Speaker 2: go back to the no, I'm not doing this, I'm
Speaker 2: never doing this again. This isn't for me. And with
Speaker 2: all of that being said, this is mindset work. This
Speaker 2: is truly something that you have to be so hard
Speaker 2: on yourself about because you did the work, you got
Speaker 2: to this point. Why are you stopping? And this is
Speaker 2: what I'm telling myself in my head. Why am I
Speaker 2: talking to myself this way? Why am I thinking this way?
Speaker 2: And I have to talk myself through this. And this
Speaker 2: is mindset work that I'm personally doing, and if I
Speaker 2: talk about it on here, it holds me more accountable.
Speaker 2: And being accountable is what I told myself I was
Speaker 2: going to do in twenty twenty six. Not that I
Speaker 2: wasn't accountable before, but that's my word, that's my passion
Speaker 2: this year. Every time I'm at my workouts, they say
Speaker 2: pick an intention for yourself before class starts, And every
Speaker 2: single time I say to myself accountability, I'm showing up
Speaker 2: to do the really hard work. In all of the
Speaker 2: areas that I'm in right now, I'm moving myself forward
Speaker 2: when it's really hard, when it's uncomfortable, when it's things
Speaker 2: that I don't see myself doing and then I have
Speaker 2: to do them, or vice versa that I really want
Speaker 2: to do and don't get to do. But there's a
Speaker 2: time and place for all of this. It's moving the
Speaker 2: needle forward that matters, not the actual specific work that
Speaker 2: you're doing, and that's not taking away from the work
Speaker 2: that you're doing. It's just let's think about it in
Speaker 2: a sense of like, Okay, you did do something. Yes,
Speaker 2: it doesn't matter that at exact result. Maybe that's better
Speaker 2: way of phrasing it. The result isn't the answer. It's
Speaker 2: you doing the work, and the result comes from you
Speaker 2: doing the work. In the long run, it's seeing yourself
Speaker 2: grow each and every day. Honestly, even in the smallest ways,
Speaker 2: I feel like it's more incredible sometimes because then sometimes
Speaker 2: you don't notice those things, and then down the road
Speaker 2: you do see them. And even in that moment when
Speaker 2: you don't see it, that's okay, because you will. And
Speaker 2: I just want to take the last part of this
Speaker 2: episode and talk you through the two mindset things that
Speaker 2: I kind of came up with after going through this
Speaker 2: experience last week, and things that I'm going to work
Speaker 2: on and remind myself through. Like I said, this is
Speaker 2: the stuff that I am actually personally doing in the moment,
Speaker 2: because I yes, it was good to feel that way,
Speaker 2: Like I woke up Saturday morning, was like, Okay, I
Speaker 2: feel better, Like I'm glad I talked to that out
Speaker 2: and it wasn't gonna weigh on me for the rest
Speaker 2: of the semester the rest of the time, like whatever
Speaker 2: it's going to look like I had to talk about
Speaker 2: in that moment, And like before I was mentioning, it
Speaker 2: could have looked so different. I could have just totally
Speaker 2: said fis no, no no. But I've been doing the
Speaker 2: work and I don't want to give up on myself
Speaker 2: and you don't deserve to give up on yourself either.
Speaker 2: So the first mindset area that I'm working on, and
Speaker 2: this is coming from the story that I had I
Speaker 2: started with about my group and something to help with
Speaker 2: your mindset and reminding yourself of the one percent better
Speaker 2: every day mentality is really to name whatever you're feeling,
Speaker 2: but don't become it, And that's kind of what I
Speaker 2: was saying. If I I'm glad that I woke up
Speaker 2: Saturday morning and didn't feel that anymore because I didn't
Speaker 2: want to hold onto that because I didn't want it
Speaker 2: to be true. I knew that it wasn't true. I
Speaker 2: knew that I meant. I know that I meant for this,
Speaker 2: I know that I'm supposed to be doing this. But
Speaker 2: when self doubt starts to creep in, instead of solely
Speaker 2: thinking the worst of the worst, or maybe letting that
Speaker 2: wait stay on your chest longer than you need to
Speaker 2: talk about it with someone you love and or trust,
Speaker 2: I don't believe that holding on to something that you
Speaker 2: know is true isn't true is gonna do anything for you.
Speaker 2: But having that support system behind you, the reminders that
Speaker 2: you are figuring this out, you're working through the hard things,
Speaker 2: that's powerful. That's a good check. That's reminding you that
Speaker 2: what you are working towards is in the future. Having
Speaker 2: that person or people or group or mentor or friends,
Speaker 2: whatever it looks like. Having that person say, Okay, you
Speaker 2: can do this, like I'm glad that you have feelings
Speaker 2: and emotions, let's talk through it. What's coming up for you,
Speaker 2: what else is happening, Because you don't deserve to solely
Speaker 2: sit with that self doubt. That doesn't that does not
Speaker 2: serve you. And I want you to know that you
Speaker 2: do have a support system, even if that is me.
Speaker 2: I'm here to listen to these things. The second mindset
Speaker 2: reminder that I'm working on right now is the bar
Speaker 2: doesn't ever need to be higher than what you have
Speaker 2: in front of you, meaning you aren't expected to know
Speaker 2: and be everything at one time, even if it feels
Speaker 2: like that, because I know what that pressure feels like,
Speaker 2: and that's not a fun pressure. The pressure that is
Speaker 2: the self de out, the anxiety, whatever it is coming
Speaker 2: up for you and looking like you are worth more
Speaker 2: than that. You are allowed to slow down. And that's
Speaker 2: even a great other reminder in itself, like slowing down
Speaker 2: to see what you have in front of you, to
Speaker 2: maybe double check your work, to figure it out, to
Speaker 2: take another deep breath, to collect your thoughts, to not
Speaker 2: have such a reactive response. Check what's in front of
Speaker 2: you so you can raise the bar to your ability.
Speaker 2: Not with someone else expects or what you think someone
Speaker 2: else expects, it's what you have in front of you.
Speaker 2: It's your capabilities. And of course you can always raise
Speaker 2: the bar, you can step out for the bar. You
Speaker 2: can do more than what you thought in a moment.
Speaker 2: But that's leveling up, that's moving one percent better. All
Speaker 2: of that is included in your little steps. So everything
Speaker 2: that you're doing, the pre work, the mindset work, emotional work,
Speaker 2: the physical work as well, if that's counting in the
Speaker 2: situation that you're doing, all of that is your one percent.
Speaker 2: And I know you want to be like, oh what
Speaker 2: if I want more than one percent, because I've also
Speaker 2: thought that too. Your one percent can be a lot,
Speaker 2: like it doesn't need to just be like super tiny
Speaker 2: like one hundred percent versus one. No, your one percent
Speaker 2: is your day of you moving forward, you moving the needle.
Speaker 2: It's just supposed to be a mindset of I can
Speaker 2: do hard things and I'm doing them because they're in
Speaker 2: front of me and I.
Speaker 1: Am choosing to do them.
Speaker 2: Before we close this episode out something that I want
Speaker 2: to ask, something that I want you to ask yourself, Actually,
Speaker 2: have you been holding the bar too high? Or maybe
Speaker 2: are you holding onto something and you haven't named it yet.
Speaker 2: Now you don't need to fix quote unquote fix either
Speaker 2: of these things right now today, maybe just start to
Speaker 2: note to sit and that's enough.
Speaker 1: That's one percent in itself. Everything that you're.
Speaker 2: Doing is worth the work and it's going to pay
Speaker 2: off because you're going to be a better person from it.
Speaker 2: You are worth that work and you are so loved here.
Speaker 2: And I will chat with you guys soon.
Speaker 1: Bye.