3 Brains & Anxiety | How to Manage Stress & Fear

So let's, let's start with working from home, being locked up in your house, fear of losing a job. Now based on this amazing time we have, that we are now All somewhere in a coronavirus life. So how to master then the anxiety and depression that we have from corona? In the old days, corona was a beer. Now if you say I have corona, nobody thinks you have a beer, but you have something else. Of course, that's less happy if you have those kind of things. And how do you deal with that? And now we all have to do working from home. We feel being locked up, and for a lot of people there's a fear of losing their job. So how do you, how do you deal with that actually? Now that's what we're going to do. What will I do in this 1 hour with you? Now just to give me a little introduction to people who do not know me, actually also after, what can I bring to you? Reasons why we have stress or feel depressed. Why do we have actually those feelings and where they're coming from? Because if you know where they're coming from, you can do something about it. How do our brains work? Maybe not. Of course, and much more important, simple and workable techniques to be in charge of them. So what can I bring to you? Actually, my expertise is I'm supervising clinical hypnotherapy. I'm a hypnotherapist, and my specializations are relationships, depression, PTSD, anxiety, addictions. So I would say I know what I'm talking about. I'm a lead trainer for Advanced Clean Quickness Therapy, holistic psychotherapy training, and I'm responsible for the 3 Brains Coach Certification Training. Sometimes I'm a professor at the business school, and I'm also an executive business coach. The last 30 years I've been working coaching, training, therapy, Work with more than 30,000 people. And so I think I can— I know what I'm going to say and what I'm going to contribute. At that moment, how can we really change our life, not change our life? Because I work with so many people in Middle East, India, Asia, Australia, and all the other places we have in this world. And the question is actually, what can we really Change when we have all those kind of feelings and all those kind of fears. What's happening with us? What's not happening with us? So let's start. If you think about it, where is our stress coming from? My internet is unstable, so I have to be aware what I'm doing. In the old days, our ancestor did not have stress. It only had real survival stress. Our ancestor actually an— what is this? Yes, this is a sea cucumber. The sea cucumber is really in charge of his own survival stress. It doesn't have any depressions because, as you can see, it doesn't have a heart. It doesn't have a head. It actually only has a gut. Food comes in, food goes out, and we're all somewhere coming from this little animal. Now, was it so important to know, and why is it so interesting to know? Because we as humans, when we became mammals 60 million years ago, we created multiple brains. And those brains have interactions with each other and create some of that stress because we do more, we do more, and we know more. So my research, I came aware of 3 things. We have actually 3 brains, or maybe 5, say. We have that old gut brain, just like that little animal. It's 500 million. And I'm thinking I'm hearing a lot of noise. I'll just unmute the people because a lot of background sound is coming through. That's somewhere this disturbs. Okay, so I muted you all. So we have an old brain, 500 million years ago, has 500 million brain cells. That means it's actually the size of a cat. We have also a heart brain. 60 million years ago it came in. There's 100,000 brain cells. And why it's so important, we come back to that later. And we have our normal head brain, as we know, reptilian brain, the mammalian limbic brain, as we all get educated in. And we have our beautiful neocortex. That is that really beautiful thing we have that makes us humans. Because we are the only mammal, the only animal that has such a big brain with so much possibilities. And it's 2 to 6 million years old. So as you can see, 500 million years old, 60 million years old, 2 million years old. And somewhere they all have a function, and somewhere they all work together, and sometimes work less together, especially because they were coming into us or in evolution in different periods of time. So although they are adapted to each other, there are still some little, I would say, bugs in the software. So when we look at our gut brain, it's actually a me brain, and I will say it's a stress brain, because if you understand what it does, you become aware why actually we feel stress. Of course, what does our gut brain like to achieve for us? Is survive. And it means actually protection of ourselves and who we are and what we do. What does it do? It has the identity of self and ego, and it has emotions, and one of them is fear. And if we all know, fear is connected. Yes, with what is it connected? With stress. And what does it do? It mobilizes or flies. It makes us run or doesn't run, freeze or immobilize. So actually, it's the action brain. It puts us in action. If we like to know where is our energy coming from. Then it's actually from there. So when you know that our gut brain is the brain that really creates all that action and it creates that fear, then how does it work with the other things? The us brain, or the heart brain, actually creates happy or depressed feelings we have, because what does it want? It wants to belong. It likes to connect with us and it likes to be part of us. As little animals as we are, when we were born, we are depending on our caregivers or parents to survive. Meaning we need to belong, and the heart brain is amazing in that part. It creates a feeling of us. What's resources? It has the values of good and wrong. And then if you think about it, it comes already A feeling van wat's happening nu met corona, met werken at home en feeling stressed en al dat soort dingen. Hoe doet het werken? En creëert sommige emoties, zoals liefde en vreugde, maar ook verlies en zorg. En de depressieve gevoelens. En wat zijn de acties? Het is eigenlijk begrijpen, inspireren, optimistisch, enthousiastisch, empathie. Het is al die mooie emoties. And actions that makes us connect. Now, and the last but not least, our beautiful head brain, our logic brain. What does it want to do? It wants to predict the future. And all of our brains are somewhere there because we like to survive. And the head brain is predicting the future, can make us life better if it knows what happened in the past. So it knows past, present, future. We're the only animal that has that. We have an awareness of what we are and not we are, a database of memories and knowledge. And there in the orange already come aware why we have an issue, because by all the memories we have, we know what we're missing and we know what's going to happen. Language, and actions is interest, surprise, but also reasoning abstraction. And if we do that too much, we can create that headache or migraine from, oh no, I don't know what's happening anymore. A lot of people now are complaining about that, have headaches or even migraines. And why is that? Because they think so much about the future and about all the things that happened. Dat haar hart is juist gewoon te hurt. Want dat is eigenlijk ook de rol van haar hart. Dus als we connecten die drie, dan kan je een bewustzijn en begrijpen waarom we stress hebben met wat er nu gebeurt. En waarom voelen we ons zwaar wanneer we thuis werken of wanneer we ons geconnecteerd voelen? Omdat we drie niveaus van beslissingen hebben. Wat is de eerste? De godbrain. Eigenlijk is dat altijd in charge. Het is omdat het gaat over persoonlijke overleving. Me, myself, and I. It's always me. And that one is actually— is always in charge. Level 2 is the heart brain. That's social survival and the group ID. All those governments who are now spending so much money to let the country survive. Now, what do you see happening now? Countries bring back their own people and ask all the foreigners or tourists to go back to their own country. That's a social survival of the group, the group that's called the country, or a group that is called the family. But only when the gut brain allows it, then it's there. Because at first, think, how can I survive and how can we social survive? Of course, those communicate with each other but also have some discussions. And when you think on company level, the CEO likes that the company survives and that he survives or she survives and does not think then too much about all the employees. So the social survival of all the employees is not there. He or she has to cut as a CEO to make it happen. The only time the heart brain can overrun it, when it will sacrifice for love, like you saw in the movie Titanic, where Leonardo DiCaprio lets himself go to save Kate Winslet. And level 3 is actually only our head. So if you think our head is so important, it is. But really, after the last one, it's called the consultant, the loyal consultant. It will do all its best to provide the gut or the heart with data, with information to make better decisions. It cannot override the gut or the head brain. Everybody who ever had an addiction, whatever it is, now watching TV or smoking or alcohol, knows it is really hard to think yourself out of that. And when we feel sleepy, snoozing is so easy. Everybody who procrastinates knows how easy it is to procrastinate. Now, how does that connect now with stress and depression, those 3 brains? So in the middle we have 3 brains: head, heart, gut. How do they actually connect? If you understand that, we go later on right away to the solutions. When you like to have stress, you have to think about the future. That's a head brain activity. What will happen tomorrow? What will happen if I lose my job? What will happen with my shares? What will happen with my, with my pension? What will happen in 5 years? Can I still pay the stuff for my school, for my kids? And how you think about those also creates more or less stress. If you make it bigger or smaller, you know, corona is going everywhere, or corona is small. I come back to it later, but just imagine now how many people are infected with corona worldwide: 300,000 or 400,000. If you look at the population of 7.7 billion, that's that's actually nothing. But if you say the corona infections doubled, it creates a totally different kind of energy. And so how do you talk about it creates more or less stress. And if you think about the past, you can get depressed in all the thoughts you had from, you know, 2 months ago it was better, and still at my job, I was working at my office at the nice whatevers. You can get depressed. It's all head actions. We look about the heart. How does that connect with stress, depression? There's actually 3 things. That is your belief, your justice system, and your values. Beliefs is what do you believe is good or wrong. I believe I'm a man. I believe I I'm a human. I believe life should be fair. I believe we should take care of each other. I believe that all the things you can say I believe is actually what runs your life. The justice system is what's really right and wrong. The government should help us. It's not fair that people get sick. Now, when you have those kind of justice systems, It becomes harder to really feel connected. And of course, the values is how do you think about your family, your partners, and all the kind of things. I'm Dutch. We have a different social situation about how we think about family situation than in, say, Italy or Spain or America. There is no right or wrong, but it depends on how you feel connected or not connected. Wat gebeurt en wat gebeurt niet? En of course in our body we can have those emotions, we can feel them. Last but not least, now in the moment I'm thinking where do I have my glass of water? Lost is the energy and physiological response. Really our energy is coming from there. Your gut is really responsible for all the energy that goes up. Everybody who knows the chakras know your first and your second chakra. Are actually your chi. There's where your chi is located, and your chi can really put your— all that energy in, and it creates the actions and behavior because it's the mobilization brain. If you look at those 3, become aware how it actually connects and doesn't connect with stress, all the things we do. This is all the theory. Let's go into action. And just a question about that: what is actually a real fear and what is a perceived annoyance? From working from home, being locked up, fear of losing your job— what is really a fear and what do we perceive as annoyance? And do our brains actually know the difference? Now the answer is no. And when you think about it, just think about when you have dreams. Your dreams feel and be perceived as real. So the moment you have a dream, your body thinks actually it's true. And when you wake up in a dream or in a nightmare, you actually think it's true. So how you think about things creates actually also a body response. Knowing that, let's go on because I will connect all those dots later on. And when you really talk about depression or anxiety and use the strong words of depression, anxiety, how do you actually do those? Because if you know how to do them, you can also know how to solve them. Just think about a moment. I just saw a message coming in in the group chat, in the message. Just think about it. How do you do a panic attack or depression? What are the thoughts in your mind in that moment? I was talking this morning with somebody who does also coaching and training, and person was really talking like, you know, training business is gone, everything should go online. I postponed my trainings, I postponed my coaching. My business is going at 10% or actually zero from what it was. So the next 1 to 3 months. I will not have money. All those thoughts in your mind create something like a body experience because the person became rather anxious about it. And what are your thoughts in your mind that really create that? Can you think yourself depressed or anxious? Now, with the example I gave, probably you can. The same as depressed. So now I have to work from home, or, or as in Spain or in other countries, there's a total lockdown. I'm already 1 or 2 weeks in my house. I can actually not go out, only for the mandatory and necessary necessity of doing some shopping once a week. It feels like a jail. This is how prisoner feels. Now, if you think about that, you can get depressed. And the question is also, can you behave anxious or depressed? And what should you do in your body? Bekomt angstig of depressief. Nou, mensen die zijn therapeut of coach of volgen de training in dat part, weten wat er gebeurt. Als je doet high breathing, een shallow breathing, je krijgt in één moment angstig. Als je like to be depressed. You have to put your body in a different state. You have to slump down in your chair, put your head down, and really create a slow breathing. And why is that happening? If you now think back again about your 3 brains, because your gut brain and your heart brain don't know language. They know feelings, they know body posture, they know what's happening. Anxiousness is a state of action. Your gut brain puts it in action. So when you put your body in action, you could get anxious. Well, depressed is a slowing down system based from your heart brain and your gut brain. So it also is a feeling. That's why your body can be in charge. So in the let's play moment, we became aware that you can think yourself depressed or anxious. Your thoughts, behavior, and actions influence our mood. And we're going to do a little exercise also to feel good. And I would just invite you to sit really straight up. When you really sit straight up, come aware of your body and really get your spine erect. And really take a deep breath into your pelvis, into your stomach, and let it go out via your mouth. We're going to do that 10 times. Just come aware how your body feels. Two, three, four, five, six, seven. 8, 9, 10. Now, how does this feel? Maybe you feel a little bit light in your head. Maybe you feel a little bit, oh wow, we got more energy. Maybe just forgot all the thoughts you had one minute ago. Of course, the moment you activate your breathing pattern, you actually activate your heart and your gut brain because the nerve systems have to be activated for that. When you take a really deep breath and not one really taken, really deep breaths, you have to activate your automatic nerve system to do that because it's actually an activity. So your fight-or-flight response turns on when you inhale, and your immobilization response turns off— or turns on, actually— when you exhale. So you're switching on, switching off your automatic nerve system, and based on that, you turn it on and turn it off. You actually reset your whole system. So if you like to feel something stressed or not stressed, this is a great thing. We will do later another exercise to make you aware why it's so important to do so. Because what's the issue with our head? We now spoke about our body. What's the issue actually with our head? That beautiful thing we have in our head that is already 2 million years old. Now, it's sometimes forget the only reasonable answer. It depends on the circumstances. On the question, of course, should you feel shitty that I work from home? Should you feel shitty that we have corona? Should we feel shitty or whatever? It forgets depends on the circumstances. And how can that happen? And what happens when somebody doesn't know that? We stay, or they stay, reflectively loyal to the philosophy or belief that causes them pain. So if you don't know that everything has 2 sides and your brain doesn't know it, It stays on automatic pilot, loyal to an old belief system or philosophy, even if it's a bad one. Because our head brain needs to be educated and needs to learn. And of course, nobody ever experienced this before, corona. So we don't know actually what happens. Being locked up in your house, only when you once went to prison knows how it feels and what you have to do with it. Only somebody who once lost his job knows how it is to lose your job. Yes, we don't all have the experience in this part, so our head doesn't know. So it doesn't know that it has a flip side. And on that moment, it gets stuck. So even when it works against them in some context, you would— they will stay loyal to that old belief. When you take your anxious or depressed feelings to make a decision, you make anxious or depressed decisions. That makes sense. But most of us, based on what we said before, are not aware of that because we stay in the same moment. Our head doesn't know different, and actually our other brains also don't, don't know different. The same actually for an optimistic mood. And when you think you can conquer the world, you make decisions to do so. A lot of people in the other side, now the shares are running down, see them going down, and in one moment they get so anxious and they step out. And it is right or wrong because we cannot predict, but made an anxious decision instead of looking at all the information how it is. If you're not— even the most serious dealers don't know actually How the stock exchange is going. And we can turn everything into a problem just by how we perceive a situation. And also based on our physics, when we feel anxious or depressed, our head brain, our really logical brain, is partly turned off. Because when we feel anxious, we have to take action. When we feel depressed, we have to take actions the other way. So our logical brain is partly turned off. So how can we change this? Yale University did beautiful research. A group of students was given a lecture about the risk of tetanus— not corona, but of course it was not there— and importance of getting a shot for it. Despite that the students were saying they would do it, only 3% of them did. Another group received the same lecture, but were also given a campus map with the health service marked, and were asked to schedule it in their calendar and figure out when it could come and which route to take. So before they left that session, they had to look in their calendar, they had to look at the route, look at the route at Google Maps or whatever, or the map, and know exactly what they should do. So they planned it and actually did it. What was the result? 28% showed up. That is 7 times as much. Now, what does that say about you and us now in this current crisis? Issues without a solution do not create action. So my advice is stop watching fear articles, to read how many people died or are sick now and not how many are recovered. If you look at news, CNN, BBC, all the others, what does sell? Fear, danger, horror. That sells. So you will read that 60 people died overnight. In America, 248 people died overnight of corona last night. That's a massive amount, 248, if you think about it. On the other hand, almost 5,000 people die every day in America. Just natural cause because they're ill, old, sick, whatever. So that part is not so much, but that's not sad. Now we hear how many people are now infected, 400,000 the last things I know, but not how many people already recovered. And they say 1.5% Is probably the amount of people that die from it. That's still 10, 15 times more than normal flu. But on the other hand, it's one on 70. That was also not so much if you think about that. Yeah. So where do you look at? And what you should do actually based on that 28% is make a day planning and create habitual behavior at home. Really sit down with yourself or with your partner or with the family and say how we're going to plan the day. Just like that health group on the campus map located what they should and shouldn't do and how to get there and at what time. And create habits, waking up the same time, breakfast, lunch, and all those kind of stuff. We'll come back to it later. Knowing this, what stops us to have this discrimination strategy of making the right decisions? And I put them down on our 3 brains. What does our gut brain do? It has a need of control. If your gut brain needs to be in control, it creates anxiety or depression. And when you have a need of controlling things, you would create anxiety or depression. When you have a need to be in power, to be the boss, and to create anxiety. Your heart brain, when it loves to take too much responsibility to take care of everybody, it'll create depression or guilt because you cannot take care of everybody. If it's a real or imagined rejection— and now working from home, do all your colleagues still talk to you? Do you still get your likes on social media? Because now everybody's on social media. And what's happening? And when the people like you or not, that creates depression and social phobia on this moment. Not letting go or acceptance that it now it's different, and will create anger or grief. Your heart brain is somewhere when you have those kind of issues in your heart. This is the results. What does your head contribute to say? Not feeling happy. The real or imagined threat—is it real or not real? What's happening? It creates anxiety and paranoia because actually we already had 2008, the Lehman crisis as they call it. We had in 2000 the dot-com crash. We had in '98. A total Black Monday crash of the things. So what is the real threat financially or job loss-wise? And if you think about the number of people who die, of course, it's— if it's your family, it's horrendous. But the Spanish flu killed 50 to 100 million people. Compare that with a couple of thousand people now dead. It doesn't mean it's not bad or worse, but just put them in perspective. What is real? What's not real? Of course, if you have these kind of issues, it needs more serious work to solve. It's not only breathing and you are out of that. And when your gut brain is somewhere trained to be in control, to be in power, it's just not breathe in, breathe out, and you're off it. When your heart brain is educated to take care of others, to have too much responsibility, it doesn't work. I just let you know, if you recognize this with yourself or with people around you, it needs some serious work. Now, now, now, how to get off them if they're, say, not so serious. So we do a little exercise, and I would just ask you to be part of it. Say you would connect with your stressed or depressed feelings, and it's really important that you follow my instructions. Why is it so important? Because I also like you to get out of them again. And after this slide, I'll explain you how much seconds you have to get out of your stressed or depressed feelings when they occur. So really follow my instructions and do what I say. That means we connect with your stressed or depressed feelings. After that, I'd like you to get out of your chair and just do some action. So be aware of it, that I'll ask you to step up. So we go in. And we go out. I would just like to experience how we can feel those. On a scale from 1 to 10, and 10 is a panic attack, or you feel totally, totally, totally depressed and you like to disconnect the audio here and sit in a dark room, choose max a 6. And now really, I will give ourselves 10 seconds to get in there. Think about your stress or depressed feelings. And if you like to be depressed, really put your head down Put your hands or elbows on your knees and really go down and think about all the bad things that could happen that you're missing. And if you like to create stress, really think about all the things that could happen if you lose your job and all those kind of horrendous things. Really get in there and really get in there and make them massive and high. When they're really massive and high— yes, are you there? Really are there. Now in this moment, get up and dance and sing with me. Get up and dance and sing. The most happy song of this is the real person. And move and dance. Not every time I go home. Oh my goodness, wait till you land that new Mac on that door. Yeah! So when you think about it, you can stop this pattern because now probably you feel much better. And we need to do that in 5 seconds. And now we come to something extremely important about your homework and your stress and all those kind of other things. Our mood can stay physically in our body. What does it mean? They did research on that. When you feel depressed, your body is cold and actually in a total state of— now, freezer. I've got a freezer over here next to me because I also work from home. It's almost like the fridge. So your body is totally cold and not moving and totally at ease. So the darker it gets, the more cold your body is and the more inactive your body is. You can see depressed is totally an inactive body. Happiness at the other side is warm, energized, and, and moving. The more color, the more red, the more warm it is. You can see this really in your gut brain is really active and moving there. Your heart is enlightened and your head is enlightened. So if you now think about why did I want you to get up and dance? Because that movement creates from a cold body a warm body. If you do not move You will move into depression or in an anxious state where your body is cold, where your body is actually frozen. Creating a positive mood means you have to be active and have to actually sing and dance. Why singing? Because if you sing, you cannot think about all the other things. If you sing and sing, sing, you cannot think. Our brain can only one do on the same moment. If you don't believe me, then start counting up now to 10. 1, 2, 3, and go on, count up to 10. And right away also then do the math: 5 multiplied by 25. And you come aware you cannot do those 2 things on the same moment. You can or count Or multiply 5 by 5, what's 25? Of course, but in that moment you stop counting. Our head cannot do the same thing on the same moment. Multitasking is not possible. Our head is amazing but not so amazing. So if you sing and sing the lyrics, even if you don't know the lyrics, actually what happens is that you stop thinking about all the other parts. And if you start moving also, your body gets from cold to warm. And now I said you had to follow my instructions. You have 5 seconds to do that. 5 seconds. When a depressed or anxious feeling steps in, you have 5 seconds. When you get in that crash mode, you have 5 seconds. Otherwise, it's too late. So when you feel those thoughts coming in, 5 seconds. You know that maybe when you are waking up from your alarm and you like to snooze, if you don't snooze in 5 or 10 seconds, you probably just get up. If you snooze right away, you snooze it. I tested it by myself, had my phone with the alarm. When I put my phone on my bed so I could snooze in 1 second, I snoozed 3 times. When my phone is actually somewhere else and I had to get out of my bed, I didn't go in my bed anymore because actually it took more than 5 seconds to get out of my bed, stop the alarm, and go back to my bed. Otherwise, if you don't do that, it takes hours to get out of your mood, so your whole day is wasted. And of course you think, hey, Christopher is making up stories. This is the reason. There's a medical reason, a physical reason. There are neurotransmitters based on that emotion coming from your head, your heart, or your gut send out neurotransmitters, and those neurotransmitters give you that decision, and they only last for a couple of seconds. After those couple of seconds, your adrenal glands on top of your kidneys, it's activated, and those hormones go into your bloodstream and can stay there for hours. Why do you think— why those first 5 seconds? Because if you walk in a dark alley and you hear a sound You have that short reaction. What's happening? If there's nothing, you have to go to normal right away again. Hence the short term of 5 seconds. If you really think it's danger, then your whole body has to get in action, and then the hormones are sent out that you can run like hell. Hence this. So you have 5 seconds to change it. If anything, take out of this whole thing 5 seconds after depressed or thought comes in from, oh, I don't feel happy, I feel mood, whatever, take action. If you now think, what can we do more in the last 10 minutes? Now we'll unmute everybody and can ask questions. What do you do with your head? What should your head do? Make a realistic schedule for the day. It's also realistic. What do you do and don't do? So that means when do you do your work, when do you do your fun, when do you have a rest— so that means coffee, tea, and those kind of things— when do you do an activity or sport? And really plan it and make it also easy to do and logic to do. And get real. And what do I mean with that? Write down the worst scenario and positive solutions. What can you do with it? What will— is it the worst thing that can happen to you now with the lockdown, working from home, your family at home, your kids at home, uncertainty about your job? You become aware that your partner is actually not a partner you married 20 years ago because now, yeah, we all get older. I don't know. What are the positive solutions? And also write down a more realistic scenario. And solutions. Really get real what's happening. Don't be Donald Trump, be realistic. That will create for your head at ease and peace, because your 3 brains should be aligned to get through all of these sessions. I read a lot about people who went into jail And how they survived, just like in the movie The Shawshank Redemption. And this is what they did actually already, make a realistic schedule for the day. Nelson Mandela had 27 years in prison, had a daily scheme what he did for his work, his fun, his rest, and activities. And he wrote down what was his worst scenario and more realistic scenario. For your heart to get aligned, make a gratitude letter. Why can you be grateful about what's happening now, about your life? You can see your kids more, you can see your wife more, you can have now your own schedule of working during the day. And actually, you're still alive, you're still healthy, you still have your body and all kinds of other things. You can make the best of all these moments because when you're at your work, you don't see the people you actually chose for, for the rest of your life. You don't see your kids, you don't see your parents, you don't see your siblings, you don't see your partner. Sometimes it's nice, but it's also not nice. And create 3 blessings in a diary on a sheet on your kitchen that can be seen by you and by the family, if you have a family. Really come aware, hey, where am I happy for in this blessing? Well, what am I grateful for today? I'm grateful that I woke up this morning at 7, that I did my meditation, and I did already my exercises, and that I have you on this webinar. I already have them, and for me it's 1 o'clock. I already have 3 tonight, probably I have 6 or 8 of them. Encourage your social connection. FaceTime or Skype with family or friends to make those ties closer. Your heart likes to have the connection. Don't use Facebook in that part and your likes because there's not a real connection. FaceTime or Skype them or whatever system you have. And to get your gut somewhere aligned— now if your head aligned by the actions, your heart aligned Met de acties, wat zult je God doen? Because that's actually the most important one that allows all the others. What should we do there? Create one page over your strengths and qualities. Why is that so important? To come aware where you can trust on. What is actually your quality in life? Most people don't think about it anymore. And really write them down. And one page means really one A4 and write not only one. Oh, I'm creative. But really write down, hey, I'm creative, I'm enthusiastic, I'm still looking good, I'm a loving guy, I have a great family, I got a great partner, I got great kids. And it's not just strengths, but also what is there. But you created those because your strengths are actually that you have all of those. Your strengths is that you can talk. Your strengths is that you're already adapted to these kind of things. Write down what your strengths is. Based on that blue and red person, depressed and happy, 1 to 3 times a week a sport activity, a real sport activity in your home, and not what, but really 30 minutes, and every day at least a 10-minute one. Get your body active. Go from blue to red in your body. And actually, if you really are an achiever, every hour get up, do 10 squats, or do something for a couple of minutes. Every hour stop, dance, and sing. Objective and meaning in life— make a one-pager. Existentialism— what actually do— what's important for you in life? Your gut likes to know why you actually are here in this life. By making it concrete, it will get less fearful. Creating strengths and qualities makes it less fearful. Connecting it with your objective of meaning in life gives you also focus, and your gut then knows where it should go to, and it feels more safe. And if it feels safe, there's no fear. And actually write down your biggest fear or anger. That you actually don't dare to express, and write 20 solutions for it. Minimal 20 solutions. Why is that? To kick out actually your fears or angers. That's actually a little bit of therapy tool already, but that's okay for now. And then actions. So we had our head, our heart, and our gut. What should we do in actions? The first 5 seconds. To change the mood, train your mind and body to disconnect from it. Dance and sing. You can also sing in your head. Move and dance. Do crazy. Do it with your kids. Do it with your partner. Yeah, when you met your partner, weren't you in love with him or her? Didn't you want to have it with him or her every day or multiple times a day? Didn't you want to go out with him or her? And now after all those years, it's not there anymore. Create it back. And kids love to sing and dance. They love to be crazy. Do it. And every time you feel negative or sad, stand up and dance and sing a song you like. Or just stand up and do 5 push-ups, 5 squats, 5 times get on your toes. The moment you put your body in a physical action, you go from that blue to yellow-orange. And sit straight up and breathe conscious in and conscious out within five seconds when you have that negative feeling. Share it with your partner so everybody knows the five seconds. So your kids say, "Hey mom, five seconds." Hey dad, five seconds. Or you say to your kids, "Five seconds, go." Last, if you'd like to know much more about this, visit my YouTube page for more videos. Follow me on social media to have more updates. The YouTube link is here, Facebook link is here for a personal page where you can find all information what I do and these kind of videos. The professional page on Facebook gives you also all the insights What kind of trainings there are and what kind of other kind of professional videos there are. Just imagine you would love to really learn this and become more professional in this, so I really can work with clients in a professional way about it, and you know really all the insights and outsides. What you could do is follow the Three Brain Coach Certification Training. That's a four-day training. ICF, so International Coach Federation. For development points, continuing development points accredited, 28 of them. Do I have to say more about the quality if International Coach Federation dares to put a stamp on it? And I dare to say it's the best training I developed in the last 30 years because it's really combining 30 years of experience and thought processes and all those, and all the things I experienced with 10,000 people I worked with. If you'd like to know more, more, more after this, you can do a master or advanced. And it means you really learn all the insights of the 3 brains, the research behind it, why it works, why it doesn't work, and also actually how more communication is done inside our body and different ways of communication, and also how you can connect with that. So talk much more about actually the 4th brain or the energy field around us, the universal energy we all are part of, and why a flock of birds can fly as a flock of birds without communication. We can do the same with our clients. And last but not least, and I really love that I get a lot of people to do so, is to train the trainer so he can train people to become a 3-brain coach. And why I think is that so important? Because this is really Walking science, we can make this world a much, much better place. And I love that people start training other people to start doing that. Like a little stone in the water and all those ripples as a ripple effect cover the whole pond. Love to hear from you. I hope you really enjoyed the webinar. Have a great day, week, evening. Don't get stressed about Corona because it will go away just like the flu, just like all the other things. And make this world a better place. Ciao!