 Okay, we're back again. What's up everybody drew here that anxiety guide calm say hello to Billy from anxiety United in the UK Here we go again. Here we go again. We're back. We're doing two in a row again So I'm gonna blow through our intro We are doing a series of videos on an article I wrote many years ago And we will link that article in both of our video descriptions so you can read along if you would like to today We are up to section nine. This would be nine. All right, and today. We are going to talk about Us by the way the article is kind of an anxiety 101. I forget to say that So today, we're gonna talk about therapy and getting professional help and what the value and the role of that is and the different types of Therapy that you're gonna find and how they fit into this whole anxiety panic agoraphobia thing that we're we're dealing with So let's get rolling. Have you have you dealt with therapy bill? Only CBT. That's the only thing I've been Worthy of trying cognitive behavioral therapy. I'm gonna be here. I've had three sessions of that So here in the UK you can refer yourself to a it's called the IAPT improved access to psychological treatments So you don't need to go through your doctor over here. You can phone a number They do like an evaluation over the phone and then decide how Best to take the next step sort of thing So they offered me cognitive behavior therapy and I went for it I think you get eight sessions perhaps once a week And that's my experience and that's as useful as it was. Okay was how much info I just gave you not very wow Okay, well, we're definitely gonna talk about CBT Anybody who has seen more than about three minutes of me talking or whatever online knows that I'm a huge huge huge fan I mean died in the will behaviorist so the Freudians can suck it Here's what I wrote the thing for me just to Just to elaborate on the point I think the therapist has a lot to do with the value that you get from the treatment And I think for me that the therapist in my area There's only one that you can see and I've seen him twice before now in the first time I got nothing in the second time. I got the same nothing Yeah, the therapist does have a lot to do with it and there's also a lot of confusion here I you know what I mean, it's good because you know offer different points of view I could tell you the way it is in the States, which is obviously different We don't have that universal health care that you guys have But I'll start with I'll tell you what I wrote Cognitive behavior therapy CBT you can hear about a lot is hands down the most effective current long-term treatment for panic disorder and Related anxiety disorders and that is flat out the truth because we have mountains of clinical evidence that show that these type of therapies behavioral action-oriented therapies are as effective as even medication on the long term More effective actually as effective on the short term more effective on the long term And we just it's just decades of clinical evidence that shows this So I say if you're seeking professional help help look for a therapist that specializes Specifically in CBT and anxiety disorders, and this is I think maybe what you ran into with you Here in the States you're kind of on your own you we have if whatever your insurance is if you if you have it Of course, not everybody does here in the States. That's true So most health insurance has a very limited mental health coverage sadly for us so you're sort of on your own a little bit and It's you really have to Find a therapist that was trained in this and Specifically does that and I don't know if through the NHS a therapist has the luxury of doing that or not I don't think so. I think that's the yeah, they get they get sort of what they need to know And that's enough for that, but he's also going to see a patient that has other issues not just anxiety issues Well, funnily enough my wife who was suffering a bit with depression like four or five years ago seen the same Therapists and got nothing. Unfortunately from that either. It's a tough one because I would imagine that in his defense Maybe he is going to take whatever the NHS brings him. Exactly. That's it. Yeah, so you've only got the tools that he's been given Exactly. So what we have here is a situation where I see people that reach out for therapy And I think the first thing that we should probably say is it's never a bad idea. It is it is never a bad idea Even the strongest can use help from time to time. We're only human So I am not ashamed of the fact that I have sought help in that area a couple of times And I'll tell you what we can talk about it with varying degrees of success It's help is not a bad thing to do to get so get it. Don't don't be stubborn and I think But just to go on what I wrote is therapy focused on simply talking about your life might be helpful to some degree and You could look at episode 8 that we just did Right very little to some degree But that is a really long-term process So psychodynamic therapies talking about your mom and your family and that you try and please people too much or whatever The it may be is a very long-term therapy It's slow and it does very little to address the immediate needs of somebody who's dealing with a panic disorder or an anxiety disorder of some kind CBT behavioral action-oriented therapies are fast So generally speaking within a couple of months if you're doing the work and the therapy is correct If you will are being practiced correctly. You're gonna you're gonna move forward pretty quickly You can always go back and deal with you know But I was picking out a little once that's done feel free to talk for years about how your mother might have Might not have hugged you enough as a child and we all have baggage. So that's fine I don't mean to but first let's deal with the behavioral and cognitive issues that are stopping us from getting in the car Or picking our kids up from school or going shopping or whatever it may be And that's what we're here. It is why I'm right there That's exactly right. So for for us here in the States where you kind of on your own You're gonna find a therapist and they're out there. There's a million of them There's there's probably 500 practicing therapists of some kind within a 20 mile radius of where I am right now. I bet that's not an exaggeration But you have to find one that specifically deals if you can with anxiety disorders And it's not enough just for the person to say oh, I have anxiety patients now You guys are in a different situation. You don't get to choose that I guess you're gonna get wherever they send you to Well, you can mean you can go private over here, but obviously it's expensive. Yeah. Yeah, I did I did try that I forgot to mention I I sort private therapy for about I don't know probably three four months And I was honestly getting more from that. It was just some little old lady Sorry, yeah, I was going round to her house every week and we'd sit in this quiet room And she'd have candles go in and we'd always end the session with like a mindfulness thing or just some grounding technique or something So it was it was really personal Tailored care. Yeah to exactly what I was after and she was obviously qualified. I don't know where but She had experience with similar people to myself So maybe the freedom that she could go down whatever path she felt necessary for me. That was the benefit I think yeah, and that's what we have here I'll tell you the very best therapist I ever had was did not practice behavioral therapy I mean she had experience with it and the experience that I had with her was that she understood what I needed And I was really doing it myself and she just supported that she would give me advice as I needed it She would listen to what my progress was she would give me tips here and there But for the most part she just understood like you need somebody to just kind of prop you up while you're doing this And she was that for me. She was awesome but The most effective therapy and professional help we're gonna find and I keep saying the words action-oriented because it is when you're Dealing in a behavioral therapy. There's actual work to do. Yeah Did you find that you were given assignments workbooks worksheets as I mentioned in one of the previous episodes that we've done here with the With the one session where we have to go out and actually do Exposure therapy. Yes, that was the most beneficial. It was the most scary and it stopped me going again So I let it defeat me at that time, but 100% if you just go we've said it before if you're just gonna sit and read a book and that book doesn't tell you Or doesn't make you feel nervous at the thought of carrying out some of the tasks, then there's no point Yes, you know you've got to be willing to Well, we said it no comfortable way It's all about that the therapy whatever it is that you're doing it can't just be a case of sit there and this will Change your life. Yes Well, I think people also look for some sort of magic bullet that yeah, yeah Yeah, I'm gonna stumble upon this thing like oh, that's right when I was eight my dad did this and now cured and Unfortunately, this is how I'm not scared now. I'm not scared of feeling dizzy in a supermarket, right? That doesn't work that way exactly so what we're looking for when we're dealing with CBT and its variants There's there's rational emotive therapy. They're a variance of this But I think what we're really what I'm stressing anyway I always speak for myself is it is a behavioral Cognitive action oriented therapy and you're gonna find that your therapist will lay out an actual action plan This is what we're gonna do. I'm gonna teach you how to identify the irrational negative thoughts and then counter them logically And there are actual exercises that you will learn to do like okay I feel dizzy. Okay, so what's what you know, it'll take you all the way down that road. Okay, so what happens if you're dizzy? I may fall down. Okay. What can happen if you fall down? So you have to follow that thought present Evidence-based that's exactly right. That's what I got from my that's exactly right But I think the problem here in the UK is perhaps that they have so many people coming through the doors sure, but it is it's like You see one you ship them out. You see the next you ship them out and you can't really go off What it is that you've got to focus on you just try and do the same thing They don't have time to really customize and tailor this the treatment. That's what I find over here It's interesting that you said as well with your health insurance in the US that the mental health There is so much smaller than the physical health and that's like the gulfy over here as well Yeah, but the service is available for mental health. It's probably the same across the world, isn't it? I guess that's probably yeah most insurance insurance plans here unless you are a member of a very large Company or a very large labor union Your mental health coverage is pretty limited for the most part So even people who are practicing this in this profession, you know, they know there was a there was a news post Posted the other day and it said I think it was like 25 percent Increase on mental health callouts for paramedics in the UK as well. So like the numbers are Skyrocketing I can hold that I could totally yeah, yeah, and then we have that not to get too off track But that's a big discussion here, too We have our gun violence discussion and debate that's going on here now and and mental health gets dragged into that very often Yeah, you know part of the problem and I don't want to get into it because it's very political But you know, we don't take care of people's mental health and I say all the time even just so here in the states When we're in elementary school and middle school, you know up to the point you're 12 13 years old You know, they'll teach you how to brush your teeth properly Which I think is insane like you're actually in a classroom and some health teacher will talk about brushing your teeth, but nothing about Anxiety or depression or just mental health and taking care of your emotional state like even two days of that some point and you're 12 years before you graduate would be Helpful and something for people fall back in but we ignore it here. Sadly. We do So when you go and seek help, you know, I think the best advice we can offer is that you're looking for somebody Specifically if you can if you're in an environment where you can do that. You have a choice. Yeah, where this person has specifically At least here. I always tell people, you know, you have to find somebody who specifically Performs this type of therapy and specializes in anxiety disorders. So the best thing you can ask your therapist is do you? Do you specialize in anxiety disorders only? Yeah, and many therapists? I think we'll say well, no I but I but I know they I help people anxiety, you know, like well You know, there's gonna be worksheets We're gonna have an action plan are you gonna go out and do exposure with me You're gonna teach me these tools and if the therapist looks at you kind of funny Then yeah, maybe look if you can I suppose do your homework while you're looking for a therapist So know exactly what it is. Yes, although you might not know what you need But you can sort certainly look for somebody who will know what you need, I guess Yes, that's true And I think if you start with the understanding that I need to find somebody who deals in behavioral and cognitive therapy Yeah, yeah action-oriented therapy specifically Because obviously if you call them up, they're off. They're trying to sell you a service. That's true. Yeah, so you really try They have to eat to I understand that they need patients. I get that I don't fault them for that in any way Here we have there are different organizations That you could start with at least to try and find therapists But there are professional associations of mental health professionals that specifically deal in things like CBT And you get some national counsel of NC CBT, I can't remember what it's called But we have a few of those organizations here that can help you find that person if you will But maybe we should talk about you know So in your situation in the UK at least and in other countries where the socialized medicine Maybe you don't have much of a choice and who you get to see but let's talk about self-help Because this stuff is these are things you could do on your own too. Yeah. Yeah, yeah And I think you've done a lot of it. I've watched you I did a I did a diploma in mindfulness recently I think it cost me about 30 pounds to do the course in it, you know And I picked up a decent amount of knowledge through that I knew most of the stuff already right things like mindfulness We've talked about the the meditation yoga all these kind of things can all be classed as as therapy But then there's other stuff that maybe I don't know I'm going off track here But like the tapping and the stuff like that and the Reiki and aroma therapy I'm not too fond of the healing benefits But I suppose if they give relaxation then that is a positive, but perhaps don't rely on that for Yeah Taking you out you need to do as you say an action focused treatment. It needs to be hands-on Getting in there get your hands dirty Because that's the only way out of this. It's not gonna happen with a candle in your ear lying there and you know Now who's ruffling feathers who's in charge of it today would be Well, I think that's it's good to mention that sort of stuff. There are so many I over the years I have I think that hundreds of different things. I don't know about in the US in the UK You don't have there's no regulation for any of that stuff. No, you're either. Yeah here either Yeah, and we have and it sets up we can go down this road also for hours on this It sets up an interesting like people butt heads over a lot of these things because if you Especially in the circles that I've traveled in where the use of medication and we'll probably do an episode just on that The use of meds can actually exacerbate the problem like it was my experience in the end People have such a bad experience with that Western scientific Allopathic medicine that they immediately assume that anything that anybody in a white coat says is wrong So therefore anybody that is wearing beads must be right and it sets up a lot of weird stuff But we have no regulation on that too like holistic practitioners and people who practice alternative therapies and healing therapies and energy based therapies Yeah, yeah, they can get certifications, but those certifications are privately issued. It's not a thing Yeah, that's it like my mind from this diploma is We're not really worth the paper that is printed on you know, but you went through the process and it's yeah Yeah, yeah, yeah, the only person that's gained anything from that is me my brain But I would never use that to go and offer You know, I'm not gonna settle my own Yeah, but I think it you know those type of tools shouldn't be completely discounted. I think they could be as part of it I think helpful. Yeah, but let's not if we're gonna if we're gonna choose one thing Then let's go on the evidence-based Yes, isn't it the stuff that's people actually yeah, there is evidence out there that this stuff does help It might not help everybody, but usually there's probably a determining factor. Maybe it's the therapist or maybe you're Blinkered in what you're actually expecting from it like I was the very first time I was expecting that injection of Knowledge that was just gonna, you know take it all away. So That's it. Yeah, we're just gonna fix things and I think I think I actually wrote a blog post about that a long time ago Why why this didn't work? So sometimes I get into discussions with people who will say like well, you're such an advocate of CBT It didn't work for me just didn't work for me and I'll always ask what did you expect to happen and they'll say well You know, I went and saw a therapist. I had CBT and I'm still having panic I still I'm afraid to get in the car. So well, did the therapist make you get in the car? And if the answer is well, it was too hard or you know, I didn't want to do that or no He didn't do that. Well, well for me. I think the biggest issue is always expectation You can't go into any form of therapy is expecting that somebody just gonna fix it for you Like you are gonna fix it We we fix it ourselves and these people are basically just guiding us and teaching us the techniques that we have to use To fix it ourselves. So Unless it's physiotherapy Yes, unless it's physiotherapy But there's so many different things here, but I think you know expectation is important Nothing is going to just fix this magically crystals tapping energy Reiki acupuncture and I know that people were gonna come at us on this and say but I had acupuncture and it cured me Whatever worked is fine. I guess. Yeah, whatever works And if Reiki is a thing and it helps you then by all means keep doing it I'm all for anything that that helps people But in the end if I'm gonna bet if I'm a betting man And I have to bet where I'm gonna eat the most bang for my buck and time and I'm gonna go down this route I'm gonna go down the road of cognitive behavioral type therapy And I'm gonna expect that when I get there I'm going to have to start doing hard work and that it's gonna be hard really hard in the beginning because I'm Facing my fear and it's gonna get easier because I'm learning how to face the fear. Yeah Yeah, I just had a thought like maybe The the alternative stuff like the tapping and the Reiki could Actually become like a safety behavior, couldn't it you could find yourself Maybe sitting in the car waiting to get out to go into the shop and you're sitting there doing all this because you feel that if you don't So it could actually Continue the problem couldn't it there could be some of that if you don't have Reiki this Thursday at 7 p.m Yeah, like, you know, I can't pick the cool kids up from school tomorrow. There could be that kind of link to That it could it could that's a thing that's actually debate among mental health professionals. Oh, right That's actually debate. I mean, I mean you're in it. You are in it Yes, you're deep in it now. That is actually a real thing where the question is the people who are the most And I put myself in that camp. I am a diet and the will behaviorist. I've said that many times and my Personal opinion on that is the only way to do it all the way with the most lasting effect where there's no residual and no Rituals and those safety behaviors left behind all of those things get extinguished is to do it with nothing So you just go in and you face it and you do the work and there's no tapping and there's no water There's no mince. There's no coloring books. There's no rubber bands. There's no tricks and techniques There's no anything that's meant to distract you or anything like that You just go into it and look at it right in the eye over and over and over until you give it this Yeah, that is how you do it. It's do everything with nothing Yes, you look at right in the eye over and over and over until it's no longer scary to you And there's no other mechanism or technique or tool or pill or anything like that Give there's no buffer between you and that fear and just go right into it and poke it in the chest Until you're done doing that I had an interesting experience on Saturday just gone So we're probably like a week behind on this But just it was a Saturday and I was feeling really dodgy and my daughter was at her friend's house And me and my wife were gonna just nip some stuff around so she was staying over having a sleep over there Got in the car and I just felt myself I could feel that the panic was sort of building already my nose was really stuffy That's usually a key thing for me just that not being able to get the fresh breath And I was just feeling really out of sorts We drove about I don't know 500 yards from the house and I just said and it it's ridiculous because it doesn't people don't believe that this happens But I just said in my head Bring it just like in in that instant my whole body just completely relaxed and it was really weird my my brain just Shut off all the thoughts Yeah, it was crazy and it's like I'm trying to sell you some kind of magic thing Seriously was that weird like and I don't believe it myself that this kind of stuff happens But it would it's it's so crazy like because usually I would just keep rolling with it Yeah, and I I'd end up coming home and feeling probably exhausted even though I've only driven a mile up the road I'll cover I've just had to deal with the Five minutes of madness white knuckle in it, but I didn't I just just let's it was like just bring it Yeah, and I've read that so many times like just Give me the worst that you can But I don't think I've ever actually done it because it when you're in that moment You don't think to do it right and that's the point but at this time I don't know why but I just said like just let's have it well I'll tell you why because that's just a lot of experience. So yeah, yeah That doesn't happen. I think a lot of it is what we're doing here These videos are actually helping me because I'm picking stuff up every week. I could be that would be great If it wasn't but I think experience you've been at it a long time and then to bring it back to therapy You know that is the place where if you're in a good form of therapy You're gonna get there because of you because of the work you're putting in So maybe you haven't done it formerly every week with a therapist for the last five or six months But you have done it yourself with the knowledge you have gained and the research you have done over years So yeah, yeah, so to get to that point and that is exactly where true died in the wool No buffer no safety. No, nothing Cognitive behavioral therapy with exposure is gonna get you Yeah, get you to the point where you can look at right in the eye and say, you know bring it bring give me more Give me more. I'm not afraid and and there is no more. There is no more and then you know Screw you. There's nothing there. Yeah. I'm going back and that's supermarket. That's the evidence That's why you feel that evidence isn't that's but you so you're looking for you know a type of therapy that's gonna get you to that point and So I think we should leave it to the individual if you want to adjunct that with tapping or energy healing or whatever you think Yeah, but that's that's certainly your own call. My own opinion is There's the the truest form is no buffer just you and what you're afraid of. Yeah, but I think it could The other stuff the alternative stuff could become a problem when you feel that you need right right I need to have that I need to have my coloring book. I need to have my I need to tap I need to yeah, yeah, yeah, there's a lot of stuff like that So that that's the therapy thing like when you is there's no harm go look for help. Absolutely Everybody needs help. We're only human. We're not made of steel Definitely, and when you're looking for help try and find the most effective form of help and at least in my opinion you seem to agree here, you know that CBT or a Variant of that is we just touch quickly on like the Because male suicide numbers are like ridiculous off the charts. Yes, like the importance of Being a male and not being ashamed or not being you know, just There's nothing to be ashamed of there's nothing to be embarrassed of yes If if you have an issue one million percent just go and speak to your doctor or first or seek private help or whatever But just do something Don't do nothing that that's a really solid point especially to dudes talking to you Exactly, that's it. And we're there's not many of us. No on YouTube talking about this stuff because people do you know Who wants to be known as the guy that can't walk around? Walmart because when he does he's freaking out Yes, there he is like pointing at us and laughing at us as we run out of the supermarket I don't give a shit whether I run out of there or not And nobody else should either because it's not something that we do by choice. No, that's true. And I think These these are that's a really strong point and I think Especially in the West, you know our gender roles. Yeah. Yeah. Yeah, we don't cry We just handle everything. We're supposed to be you know tough as nails and never show emotion and but everybody's weak to a certain degree You know, it's it's we everybody is every single human being walking the earth is afraid of something You know and has some form of weakness and and that thing where like I don't want to show this and I'll tell you What makes it even worse if you go back into the 50s and 60s this sort of thing was referred to in many circles as housewives disease Really? Yes, and and you'll find many statistics that still say that it affects primarily women But that's yeah. Yeah, I hear that all the time. That's reporting bias It doesn't necessarily and that's being challenged now because we're a little bit smarter But only because women are more likely to report that, you know Whereas a man might say well, how can I tell anybody that I'm afraid to drive to work Yeah, you know, I'm gonna be viewed as a wimp. So I can't do that But I think if you want to find I'm gonna make a statement that might sound ridiculous to some people But if you've gone through this and gotten to a certain place and you will probably understand what I'm saying If you want to find your inner badass the lion the fucking alpha because use my friends That's inside every one of us Do this do this, you know So sure you go in the gym and do all that stuff and drink beer and curse and be with your buddies and do dude stuff That makes us feel like dudes, but if you want to find the badass that is you do this and then come back to me Let me know how you feel. I'm just pretty good. Yeah Pretty freaking good, and I will tell you from my own personal experience I mean, I will admit to having a large amount of caveman DNA You know, I'm that guy. What can I tell you, you know, I'm not a douchebag, but We're not family-friendly at all today. I'm just letting it rip. So I'm not that guy, but I am I am probably Whatever and I had no problem with betting and I'm here telling you that I was frozen in fear in my bathroom And couldn't get in the car and go pick my kids up from school Ain't gonna find more of a caveman than me, but it even happened to me. So hey, that's it I've always I've never had a problem with talking about it. I've always found that it's helped me if I go to somewhere and I'll just say to them like, uh, you'll have to excuse me if I'm a bit fidgety or whatever, right? I might be feeling why I suffer with anxiety. I try not to say suffer, right? I hate the word suffer now Like I don't suffer with it. I just have it. I'm dealing with I'm dealing with it, right exactly. It's just For me I try and look at it as it's just as if I have a headache or I hurt my foot. It's just another thing that people around me are dealing with and you know, I'll deal with it, too Is that why the stats are going up is just because people maybe are becoming a bit more comfortable talking about it You think it's always been an issue. It's just that now there's more access to tell people like social media and Everybody knows somebody that suffers with Anxiety or has had a panic attack, but just the more that we're connected the more that people know I Think that's probably true social media has been helpful that this is a whole different topic. It's a good topic We can just keep going. I think because it leads back to that What's the stigma going out to get help like admitting that there's a problem so that you go to find help Social media. I think it's helped. I think it's a double-edged sword social media because we can go on YouTube Look in 2008 or whenever it was, you know, I met that's how we met Yeah, I was just you know I went on YouTube and did a search and this is anybody else what let me just search for panic attacks And I found this group of people who were you know became a little community and Billy was one of them. So That's a huge the internet social media is a huge help because at least it's maybe helping drop that stigma a little bit Yeah, yeah, I think so. Yeah, so we can tell like oh, there are other people who have this too. It's pretty common on the flip side I have to inject my opinion every freaking time. I don't know enough to shut up So on the flip side, here's the bad part about social media It is almost watering it down because I I actually have seen videos where I want to jump through the screen And I see what's the best way for me to say this If you have a thriving YouTube channel because you're good at makeup Awesome, I hope you're driving a Lamborghini and you're horrendously successful at that But because you have anxiety sometimes does not mean that you should make a video about how to deal with your anxiety You know because you ran out of makeup tips that day and what I mean by that I'm not picking on beauty bloggers That's fine But what I mean by that is it's become such a popular topic that it's become almost watered down. Oh my god I'm having a panic attack like you are not having a panic attack. You don't even know what that is So please stop saying that because it's a real thing for many people Few days down the line the next video that skydive in and Right, so words like anxiety. I have anxiety Anxiety has become a catch-all for a lot of things. So yeah, yeah, I see where you're going with it You know what I mean? So in a way, it's good because we've gotten that it's helping to drop the stigma But in the on the flip side, it's it's being watered down to a certain degree to every human has anxiety Sometimes that's true. We can we please stop using anxiety as a catch-all for just You're upset. Okay. You had a bad day. You know, I don't know if I'm making any sense I'm ranting a little bit like I don't know if you don't know if you ever seen if you have the search like hashtag panic attack On Twitter like you'll get some that are real and you'll get I forgot my pencil case hashtag panic attack, right? No, right, so it's good because the word panic attack is out there. So that's a good thing But it's bad because yeah, it's we're devaluing to a certain extent what it is But I also would follow that thought the next way through let's flip it back again the other way and say if you're people Like us and you deal with panic attacks Don't okay, so fine the mainstream is co-opting our thing a little bit and maybe it's used for views And it's clickbaits sometimes and I get all that and it's watering the topic down to a certain degree So we get the benefit of increased awareness and dropping the stigma. We know we're not alone But yeah, it's being watered down a bit, but don't be angry that it's being watered down because it's your label I've seen that too. Yeah. Yeah, they don't even know what this is like. That's true Maybe they don't really know what a panic attack is, but you know what don't hang on to this It's not a badge of honor to say that you have yeah So we don't I don't want to know what they are either right. I would rather not have these Thank you very much. So let's let's not go flip the other side and be so angry because you're minimizing my Issue like let's try and get past that issue and don't hang on to it as a label. I'm not I am not agoraphobic I am not an agoraphobic. I may have agoraphobic tendencies, but I am not an agoraphobic. That is not my label. So I'm ranting again Now we're up over 30 minutes and I'm ranting again. I like these ones See you're you were egging me on that's I blame you Anyway, so that's the therapy thing if you need help go get it and try and find the best help possible try and make it be behavioral and action-oriented if you can and Self-help we didn't talk about self-help. We should talk about that. There are there's a zillion books that you can find there They're inexpensive. I'm gonna recommend the anxiety and phobia handbook and the The author's name is born Bo you are and Edmund born Edmund born That's a good starting place and it's a relatively inexpensive book You could probably find it even used in certain places. That's the one with it's got a lot of worksheets in their worksheets Yeah, yeah, and you will find that the anxiety and phobia workbook is a good overview of what an action-oriented therapy is all So we have our clear week clear weeks books and audiobooks that we talk about all the time The born book is a good place to start and you can actually do these things on your own if you'll learn a little bit about it And I understand the techniques you can do the worksheets your own on your own You could do exposure work on your own. You've done it. We both done it That's how we met because we were videoing it and sharing the videos. Yeah Yeah, so even if you may have limited resources, you don't have insurance or you can't find a therapist that's suitable for you It's possible to engage in this sort of therapy on your own It might be slower. He might make some mistakes and there might be some you know detours here there Yeah, but there's no reason to sit and just wring your hands because oh no There's no CBT therapists available to me. You can you can do this on your own to a certain extent That's probably a topical by itself. Yeah. Yeah is so All right, let's wrap this one up for 33 minutes This is we only have one more. It's Pepsi Max No, we're doing we're doing soft drink commercials this morning, too. What else can we do let's We only have one left next week. We're gonna talk about the impact of lifestyle Which we could probably talk about for an hour or so Don't need exercise that sort of stuff and then that's kind of the end so You know comments questions we're talking about doing a Q&A We wrap this up. Also the medication maybe well medication we might add on this article So you'll see the article like I said, it's linked in the video descriptions or the website wherever you're watching or listening to this Read the article, but we'll probably I mean, I think if we have our way We'll just expand on this and start doing some other topics too. So yeah, yeah, that's it So that anxiety guy comm or it's that anxiety guy you Twitter Facebook YouTube. Yeah, where are you? Anxiety you search it search it. You'll find us. We're there. Yeah And so if you have questions and comments bring them everybody's been really nice and said some very nice things to us So we appreciate that. It's good. Yeah nice feedback. Good feedback People that have people that have gone like I've seen comments on earlier videos and people are just they're enjoying the pro process going through the videos in order and That's what it's all about and yeah Taking something from each step as I feel that I have yeah, so yeah I think it's it's definitely I get a lot of fulfillment that are doing these two So I you know, I like to keep we'll keep going with it We have one more left in the series and we'll expand from there And I think the best comments are the ones where people will tell us I've never heard somebody talk about it like that before Those are the ones that make me. Yeah, you make me feel good. Okay. We're out the door I will see you guys next time. Yes. Thanks for watching. Yeah Yes I'm gonna start doing makeup tutorials next week and me too. I'm well suited for that All right, see you guys next time Cheers