In this episode, Dr. Kashey talks about the concept of stress, particularly chronic stress, and its relationship with frustration. He explains that stress is a biological response to perceived threats or demands, rather than the cause itself. Dr. Kashey discusses how people often misuse the term "stress" to refer to stressors or frustrating stimuli, which can lead to emotional disturbances and subsequent biological stress responses. He introduces the STFU (Stimulus, Thinking, Feeling, Urging) model to illustrate how frustrating stimuli can trigger a cyclical interaction between thoughts, feelings, and urges, potentially leading to a stress response. Dr. Kashey emphasizes that chronic stress often arises when individuals engage in "double trouble," where they interpret practical frustrations as emotional disturbances and threats to their safety, perpetuating the stress response.

In this episode, Dr. Kashey talks about the concept of frustration and annoyance, and how they can lead to anger if not managed properly. He explains that frustrations arising from the operational domain (being able to do what one wants) and the fairness domain (getting what one deserves) are particularly prone to causing annoyance. Dr. Kashey discusses how annoyance generates a sense of urgency, leading people to act impulsively and irrationally, often escalating the situation instead of resolving it. He uses the STFU (Stimulus, Thinking, Feeling, Urging) model to break down how frustrating stimuli trigger thoughts, feelings, and urges that can spiral into anger and violent fantasies. Dr. Kashey emphasizes the psychobiological connection between these violent thoughts and the body's stress response, preparing for a fight. He suggests approaching frustrating situations as puzzles or games, creating a motivating challenge rather than a perceived attack, and learning from mistakes to update strategies for the future.

In this episode, Dr. Kashey talks about the rationale behind gradually increasing calorie intake during a fat loss phase, rather than continually decreasing calories. He explains that initially starting with a very low calorie intake allows individuals to improve their skills in measuring, tracking, and reporting their food intake accurately. As the fat loss phase progresses, calorie intake is increased, which creates a more psychologically and physiologically satisfying approach to fat loss. Dr. Kashey highlights that when an individual carries more body fat, it is easier to tolerate lower calorie intake, whereas as body fat decreases, hunger and the desire for more food increases. By structuring the fat loss phase to provide the highest calorie intake at the leanest point, it becomes more sustainable and reduces the risk of binge eating or regaining lost weight. He also suggests that this approach may be more hormonally healthy, promoting thermogenesis and improving the calorie-to-body-fat ratio for future fat loss phases.

In this episode, Dr. Kashey talks about the frustration aversion paradox and the concept of "double trouble," which are closely related to the phenomenon of procrastination. He explains that procrastination, often viewed as a practical problem, is actually fueled by emotional disturbance stemming from the frustration aversion paradox and the tendency to become frustrated about one's frustrations. Dr. Kashey highlights the interplay between thoughts, feelings, and urgency, emphasizing that while feelings increase urgency, thoughts direct and redirect those feelings. He argues that addressing procrastination through methods like checklists and calendars can worsen the issue, as it fails to address the underlying emotional disturbance. Instead, he suggests tuning frustration tolerance and auditing belief systems as more effective approaches.

In this episode, Dr. Kashey talks about the complicated relationship between frustrations, feelings, and rational thinking. He explores the concept of "provocation" and how it relates to motivation, explaining that feelings are the primary drivers of behavior and urgency. Dr. Kashey emphasizes the importance of integrating rational thinking with feelings, as relying solely on one or the other can lead to either impulsivity or inaction. He introduces the STFU model (Stimulus, Thinking, Feeling, Urging) and explains how feelings generate the urgency or motivation to act, while rational thinking helps direct that motivation towards smart or dumb actions. Dr. Kashey highlights the need for appropriate sensitivity to frustrations, where feelings are in a reasonable range, allowing for the calibration of urgency levels and deliberate, purposeful responses aimed at resolving the frustrating stimulus and achieving constructive outcomes.

In this episode Dr. Kashey emphasizes why it's important to view frustration as an event rather than just a feeling. He argues that when a frustrating stimulus blocks our progress, it generates thoughts, feelings, and urges the essence of STFU. But frustration itself is not inherently bad or negative. Dr. Kashey notes that overcoming frustrations is key to mastery, understanding, and leading a fulfilling life. He explains that greater frustration tolerance allows us to persevere constructively through more obstacles over time. He further states that avoiding frustration erodes this tolerance and causes more issues down the line. By reframing frustration neutrally as an impediment rather than a distressing emotion, we can respond more deliberately and turn barriers into opportunities for growth. This mentality shift is key to maintaining rationality amidst stressors.

In this episode, Dr. Kashey challenges common notions about the true nature of frustration. Rather than an emotion, he frames frustration as an event obstructing our progress. When frustrations happen, the thoughts and feelings they provoke drive our reactions. While the phrase "I'm frustrated" expresses upset, Dr. Kashey argues feeling so is a choice, not an inherent feature of frustrations. Though they thwart desires, overcoming frustrations builds perseverance and leads to fulfillment. Lack of appropriate frustration causes misery through boredom. Yet when we automatically see frustrations negatively, it becomes the justification for distress - a self-imposed barrier to happiness. The most self-actualized people interpret frustrations positively, as productive drivers of growth and understanding. He argues that avoiding frustrations erodes tolerance, and embracing them builds the capacity to respond rationally. Dr. Kashey recommends "reclassifying frustrations as good" reframing them as necessary stepping stones rather than causes for angst.

In this episode, Dr. Kashey explores the second type of frustration aversion leading to the "frustration aversion paradox" procrastination, or as he calls it, "frustration aversion by delay." Dr. Kashey explains when frustration tolerance is low or frustration sensitivity high, people become highly impulsive and likely to make poor decisions. He argues that procrastination occurs when you imagine some future frustration, tell yourself an anxious narrative about needing to avoid failure, and thus create real emotional frustration in the present. To escape this, you avoid the task entirely as a "purposeful delay" and distraction. Dr. Kashey outlines how this cascade happens when you envision a frustrating responsibility looming, and Instead of thinking rationally, you catastrophize. This whips up real anxiety now, and you avert dealing with those feelings via procrastination. Since the imagined frustration persists, so does the desire to distract yourself. Before you know it, you've created lasting misery and problems across life domains. Dr. Kashey suggests that the solution lies in calling out the BS stories we tell ourselves about imagined frustrations. As frustration tolerance increases, sensitivity decreases, creating space for rational deliberation. and Dr. Kashey encourages us to "STFU" and confront the automatic narratives driving procrastination and avoidance.