[00:00.000 --> 00:04.600] Our brains are wired to be negative.
[00:04.600 --> 00:08.000] This is thanks to our evolution as a species.
[00:08.000 --> 00:12.680] Those who are negative and always looking out for threats tended to live longer.
[00:12.680 --> 00:17.240] Our brains trick us into always expecting the worst, even when things might turn out
[00:17.240 --> 00:18.240] alright.
[00:18.240 --> 00:23.040] If you're anything like me, you'll do it a lot when symptoms start to come on.
[00:23.040 --> 00:27.920] We often think about all the bad possible outcomes and ignore the good ones.
[00:27.920 --> 00:33.280] You might start having thoughts like, here we go again, I'm going to be out for days
[00:33.280 --> 00:34.720] this time.
[00:34.720 --> 00:37.720] What if this crash is a really bad one?
[00:37.720 --> 00:40.440] What if I've got a new condition?
[00:40.440 --> 00:44.440] I've done too much and I'll be crashed for sure.
[00:44.440 --> 00:47.360] In time, this can really spiral.
[00:47.360 --> 00:49.520] Here's the important part.
[00:49.520 --> 00:55.200] When we anticipate symptoms like this, our brain ramps up to prepare us for the fight
[00:55.200 --> 00:58.640] ahead, even though it may never come.
[00:58.640 --> 01:02.220] As if that weren't bad enough, there's another downside.
[01:02.220 --> 01:07.760] In time, we can create unhelpful links that can actually worsen our condition.
[01:07.760 --> 01:09.160] Let me explain.
[01:09.160 --> 01:13.800] When we create links between something we think is a cause of our symptoms, we start
[01:13.800 --> 01:16.240] anticipating them.
[01:16.240 --> 01:17.860] This does the same thing.
[01:17.860 --> 01:22.800] It puts us into fight or flight mode to help us prepare thinking it's being helpful when
[01:22.800 --> 01:26.160] in reality, it's deeply unhelpful.
[01:26.160 --> 01:32.080] In time, just the anticipation of symptoms alone can launch us into this state.
[01:32.080 --> 01:34.120] So how do we counter this?
[01:34.120 --> 01:38.400] There's a really simple, powerful tool that can help.
[01:38.400 --> 01:42.000] It's called corrective experiences.
[01:42.000 --> 01:46.720] It simply involves recording all the times when your negative expectations didn't come
[01:46.720 --> 01:47.960] true.
[01:47.960 --> 01:51.360] Maybe you were worried about symptoms after eating something in particular, but they didn't
[01:51.360 --> 01:52.360] come.
[01:52.400 --> 01:57.800] Maybe you had a bad night's sleep, but you were still okay or able to function.
[01:57.800 --> 02:02.280] Recording your positive experiences challenges your negativity bias.
[02:02.280 --> 02:06.800] It also builds a database of evidence in your mind that you can come to when you're not
[02:06.800 --> 02:08.440] doing so well.
[02:08.440 --> 02:14.200] In time, it rewires your brain so that no longer has this negative outlook, so that you no
[02:14.200 --> 02:17.440] longer constantly expect the worst outcome.
[02:17.440 --> 02:23.160] It stops you anticipating symptoms so you don't preemptively go into fight or flight.
[02:23.160 --> 02:30.200] Finally, it actually breaks those unhelpful links which can actually worsen your condition.
[02:30.200 --> 02:35.240] When I started doing this regularly, it completely changed my relationship with my symptoms and
[02:35.240 --> 02:36.240] my condition.
[02:36.240 --> 02:39.600] It was a total game changer.
[02:39.600 --> 02:43.800] Not many people actually use this technique, just because it involves writing little things
[02:43.840 --> 02:44.840] down.
[02:44.840 --> 02:51.120] But those who do tell us it's one of the best things they've ever done for their condition.
[02:51.120 --> 02:55.440] From now, I want you to start looking for all the times in your life where things actually
[02:55.440 --> 02:57.720] turned out okay.
[02:57.720 --> 03:00.080] Let me give you some examples.
[03:00.080 --> 03:01.440] These are completely made up.
[03:01.440 --> 03:05.880] The bus broke down and I had to walk home and I'd already done a lot that day.
[03:05.880 --> 03:10.840] I thought this would bring on symptoms, but actually I'm still fine.
[03:10.840 --> 03:12.160] Here's another example.
[03:12.200 --> 03:15.520] I used to think that eating too many carbs made me crash, but I didn't have anything
[03:15.520 --> 03:20.360] else available so I ate a massive pizza yesterday and I'm still okay.
[03:20.360 --> 03:23.440] I want you to have a little think and see if you can think of anything like that from
[03:23.440 --> 03:25.040] the last few days.
[03:25.040 --> 03:27.720] If you can, write it down now.
[03:27.720 --> 03:33.200] Remember, it's anytime you're anticipating a negative outcome but things turned out okay.
[03:33.200 --> 03:37.720] It's anytime that you're anticipating symptoms, but either they didn't come or maybe they
[03:37.720 --> 03:40.440] were just better than expected.
[03:40.440 --> 03:42.760] It's fine if you can't think of anything right now.
[03:42.760 --> 03:47.720] Just start looking for the times things actually worked out alright and start recording them
[03:47.720 --> 03:49.360] using this tool.
[03:49.360 --> 03:54.440] Finally, you'll see there's some other things you can record on here, but corrective experiences
[03:54.440 --> 03:56.360] are the most useful.
[03:56.360 --> 04:00.360] You can find out more or watch this video again by pressing the little I button.
