변화의 여정: 작은 실천으로 우울증과 비만 극복하기

### 당신의 인생을 바꿔보세요: 마크와 함께한 혁신적인 도전의 주말
* 😔 어머니의 지하실에 살던 **320파운드의 윌**은 심각한 우울증에 시달렸고 평생을 불안과 싸우며 살았습니다.
* 🏋 첫 번째 도전은 **윌의 비만과 정신 건강 문제**로 인해 헬스장에 가입하는 것이었는데, 이는 타협할 수 없는 문제였습니다.
* 🥦 윌과 마크 모두 요리를 할 줄은 몰랐지만 **다음은 식사 준비**였습니다.
* 📚 책을 사고, **터키 음식을 먹어보고**, 라인댄스 수업에 등록하기도 했습니다.
* 👩 관계 개선을 위해 윌은 **친구와 다시 연락**을 취하고 **엄마와 진심 어린 대화**를 나눴습니다.
* 📝 윌은 자신에게 편지를 써서 **자신의 어려움을 인정**하고 **자기애와 용서를 표현**했습니다.
* 🎯 동영상 촬영 후 몇 달 동안 윌은 **체중이 30파운드나 줄었고, 더 편안하고 자신감**이 생겼으며, **3~4개월 안에 이사할 계획**을 세웠습니다.
* 💬 윌은 **누구나 행동에 집중**하고 이를 위한 규율을 갖추면 자신의 삶을 긍정적으로 변화시킬 수 있다고 믿습니다.

불안과 우울증을 앓고 있던 320파운드의 남성 윌은 작고 꾸준한 행동을 통해 자신의 삶을 변화시켰습니다.

(booming adventurous music) - [Mark] This is Will. - I'm gonna die now. - He weighs 320 pounds, and lives in his mom's basement. Give me five more. (Will exhales) This is me. Go Will. (Will exhales) I flew out to his hometown to help him get his life together. (Will grunts) But right about now, he's probably regretting that. (hand slaps) (up pensive music) (pipe taps) - [Will] Ah. (Will grunts) Yep. - [Mark] How we doin'? - Tryin' not to puke. (text booms) - [Mark] Will is from a small town in Indiana, and after dropping out of school and suffering through some severe depression, he ended up back in his mom's basement. - I've struggled actually most of my life with anxiety and depression. When I talk about like being at a low, I literally just got to the point

to where I wanted to end everything. - I was drawn to Will's story
because I too struggled a lot with depression after school, and at one point, even had to move back in with Mom. It's nice to meet you, man. - [Will] I know. (Mark laughs)
(hands patting) - [Mark] I wanted to show
Will that unfucking your life doesn't require some
transcendent peak experience, but rather simply doing
small basic behaviors on a regular basis. And how long have you been down here? - I've been in and out of this place since graduating high school, essentially. - [Mark] Gotcha. So I devised 10 simple challenges that could have an outsized impact on the quality of his life. And we're gonna do 'em together. - Okay. - Some of them might be, there
might be some resistance. - I think you severely are underestimating (Mark laughs)
how much of a fool

I'm willing to make myself. (laughs). - [Mark] The first challenge, join a fucking gym. How you feeling right now? - Well, I'm about to go to the gym. So I mean, there's that. (laughs). - [Mark] It was the first time Will had been inside a gym in about a decade, and as you would expect, he was completely outta shape. - Go. (gym shoes squeaking) (pipe taps) - [Will] Ah. - Given Will's obesity and history of anxiety and depression, exercise was non-negotiable. Did you think you could do this two hours ago? Yeah. Next up was the important skill of meal prep, but unfortunately, neither of us knew how to cook. - [Will] Trust me, I'm gonna be doing a lot of YouTubeing. - (laughs) While I do this. - [Gordon] Now, how to cut the perfect pepper.

Start from the top and
slice all the way round. (knife taps) - [Mark] So far, so good. If you're struggling to
eat healthy regularly, then meal prepping an entire week's worth of meals beforehand not only will save you a ton of time, but it will save you money as well. The only catch is, you need to know what the fuck you're doing. (light whimsical music) (chicken sizzles) It's not bad. - No, it's really not that bad at all, all things considered. - After eating, we went
out to buy some books. Hmm, is there any like historical figure you're super interested in, or a fan of? - I think it was like a
Dolly Parton. (laughs) - [Mark] We tried Turkish food. - Similar to a corn dog. - And Will said that he
always wanted to know how to line dance. So I signed us up for
a line dancing class.

But first, I needed a new outfit. Gonna get me some boots. Dude, I don't even know where to start. (Will laughs)
(Western whistling music) - [Will] Looking for a white? - I mean, here's an off-white. It's got some bald eagles. - [Will] Hell yeah, brother. - (laughs) Hell yeah, brother. (Will mimics an eagle calling) (both laughing) - Oh dude, oh dude, I think we found a winner. - [Will] Hell yeah, brother. - Hell yeah, brother. - Funny thing is, when I say hell yeah, brother, you say it jokingly. I'm being honest, like that's authentically something I say to people. Like, hell yeah, brother. - [Mark] Hell yeah, brother. (both laughing) (light country music) ♪ Indiana bound on a Friday night ♪ ♪ My sights set on some neon lights ♪

♪ I want to cut up a rug,
burn a hole in my boots ♪ ♪ Around a pool table,
if you give me a cue ♪ ♪ I don't mean to harm this Indiana town ♪ ♪ But there's a high chance
I'm burning it down ♪ ♪ Hell yeah, brother ♪ ♪ It's a simple thing ♪ ♪ It's no right or wrong ♪ ♪ You better hold onto your hats ♪ ♪ If Skynyrd comes on ♪ ♪ Get back up and give me another ♪ ♪ Can't keep it down ♪ ♪ Hell yeah, brother ♪ - [Will] So you hold on with one arm. - [Mark] Hell yeah, brother. - Hold onto that fuckin'
rope as tight as you can, as close to that bull as you can. - Okay. - Squeeze with your legs. - Yep. - Try to lean in the opposite
direction of the bull. - Okay. ♪ It's a simple thing ♪

♪ It's no right or wrong. ♪ ♪ You better hold on to your hats. ♪ ♪ If Skynyrd comes on. ♪ (Mark laughs) All right, I'm good. Nice, woo.
(boots clicking) Hell yeah, brother. - I'm gonna die before
the end of this weekend. (Mark laughs) Physically going to be deceased. - All right, we'll give
you a nice In Memoriam. (Will laughs)
In the video. (light memorial music)
♪ Break through the night. ♪ - Similar to a corn dog. ♪ Stay strong. ♪ (eagle calls)
(both laughing) - [Will] Oh man, that's some fun. - [Mark] Yeah, it was fun. (fireworks exploding) (upbeat inspirational music)
(Will groans) (barbell taps) (Mark laughs) (Will exhales) (Will exhales) (Will exhales) (feet plodding)
(treadmill whirs)

The funny thing about exercise, like, if I came up to you and I was like, There's a pill that reduces
anxiety and depression, helps you sleep better, improves mood, improves focus, makes you better in bed, makes you more attractive- - Yeah? (bell dings)
- And it's free. - Yeah, (laughs) that's this. - It's fucking this. (Will laughs)
This is what it is. (light folksy music)
(ice cubes clattering) This right here is
called Redneck Recovery. We went to a Tractor Supply
Store and bought a horse trough. - Let's go get our shrinkage on. - Bought some ice from Walmart. (register beeps)
(employee speaks faintly) Yeah. Filled that son of a bitch
up with some hose water. I told Will that he needed to soak it in for at least three minutes. But what I didn't expect was that Mom was gonna get involved.

Why are you doing this? Because I wanna connect more deeply with my son. That's a good mom. You guys ready? Yep. Three, two, one, go. (squeals) All right, gotta go all the way under. You ready? (Mom moans) Get under, get under. (laughs) Yes, yes. (water sloshes) Now, you've probably noticed by now that nothing I'm doing with Will is particularly extraordinary. In fact, it's the opposite, and that's by design. How you feelin', Will? Excellent. Yeah? How you feelin', Mom, you good? Toasty. (laughs) If you're going through a rut in your life, if you're feeling unmotivated or even depressed, simply doing something productive, no matter how small, is a good enough start. Coming up on halfway. Doing it two days in a row is even better.

And after a week or a month, you're gonna make it, you're good. You'll look back, and you'll be shocked at how far you've come. It really is that simple. Three, two, one. (timer dings) That's it, three minutes. - Who's gonna move first? (Mark laughs) - It's gonna be me, okay? (squeals) - (laughs) Woo. - Hey, you. - Good job, good job. - Get back here. (Mark laughs) We did it. (laughs) Oh, come here, you. - [Mark] Oh. - [Mom] You're cold, get off me. (Mark laughs) - [Mark] That night, to help with his social confidence, I told Will we were gonna go sing karaoke. We were gonna sing the best song ever recorded. (uptempo pop music) ♪ Ooh ♪ - (laughs) Why? ♪ We're no strangers to love ♪

♪ You know the rules and so do I ♪ ♪ I just want to tell you how I'm feeling ♪ ♪ Gotta make you understand ♪ ♪ Never gonna give you up ♪ ♪ Never gonna let you down ♪ ♪ Never gonna run around and desert you ♪ ♪ Never gonna make you cry ♪ ♪ Never gonna say goodbye ♪ ♪ Never gonna tell a lie and hurt you ♪ - [Spectator] Woo! (explosives booming) (phone rings) - [Friend] Broski. - Yo, what it do? - [Friend] What it do, what it do? - [Mark] When unfucking one's life, it's not sufficient to simply improve upon one's body or one's mind, but you must also address your relationships. - Basically, I just wanna say that I really appreciate everything you've done for me as far as like, since we met in Michigan, and started working together. - [Friend] Yep.

- And all that shit. You've just fuckin' really helped me to become a better man and a better person. You've helped me so much with mindset. You've helped me so much with like, continuing my education, all that kinda stuff. - Yes, sir. - I just basically wanna say I appreciate the hell outta you, man. - [Friend] Oh, you know, I appreciate you too, bro. Ain't no thing, brother. - Yep. - You know. - Yep. - Whatever you need, you know I'm always here for you. - Yep, all right, I'll let you get back to doing whatever you're doing, but I just wanted to say that, man. - [Friend] Okay, brother, love you, stop in in a little bit. - Love you too, man, bye. - [Friend] All right, bye. (light inspirational music) - [Mark] Fuck, yeah.

- Yeah. (laughs). - That's great. - [Will] Yeah, he's a really cool guy. - That's really great, man.
- Yeah. - [Mark] How often do you hear like two construction dudes, like- - Talk like that? (laughs). - Like, I love you, babe. - Yeah. - I love you too, brother, like- - [Will] Yeah. - That's special. - Yeah.
- That's amazing. And he didn't stop there. After years of tensions with his mom, I convinced Will to finally sit down, and say something that had
long needed to be said. - For everything that we've been through, I've treated you like shit. And I know my priorities
haven't been in the right place. And this weekend's done a lot to help me not only figure that out, but figure out how to get
them in the right place. And I just, I'm sorry for everything.

that I've put you through in the last year or so. - Moms are always there. I'll always be in your corner. You know that. Thank you, thank you. - Thank you. - [Mark] It's the boring routine activities that we do each day that keep us feeling good about ourselves. And for Will, just having a taste of that this weekend has hopefully set him up for long-term positive change. But before I left and went home, there was one last person he had to get right with, himself. You mind reading it? - (laughs) Yeah. (Mark laughs) I know you think you're a burden. I know you hate yourself. I know you can't seem to find love anywhere, even inside. I know you're lost. I know you don't want to be here. I know you want to end it all. That's okay. It always will be. You had to go there to get where you are now.

Five years from now, I'll look at me, hopefully the same. What I'm getting at is that it always gets better. Even when it seems like it can't, it always will. You just have to remember to stay hard and work through the shit. Behind every strong person is a story that gave them no choice. Never let anything stand in your way. I love you. Stop worrying so much. I forgive you. (light inspirational music) - That's beautiful, man. (hands patting) - Thank you. - [Mark] I'm proud of you, man. (hands patting) (light inspirational music) (soft guitar music) (Zoom software bleeps) - Hey man, catch us all up. What have you been up to? - Just in the time since we shot the video, I've lost 30 pounds. - Good. - Been able to maintain that. I have a goal of, to lose 50 more, which I have no doubt in my mind.

I'll end up getting there. I'm more comfortable with myself than I ever have been. I'm more confident than I ever have been. So what's the current status of moving out plan? I should be able to get out of here within the next three to four months. Amazing, what would you say to anybody who's in the same situation you were in, say, six months ago, or eight months ago? Everyone is capable of doing this. It really boils down to just focusing on the behaviors, having the discipline to do it. Yes, it's painful, and yes, it's scary. But at the end of the day, this is some of the most fulfilling work you'll ever do on yourself. (soft guitar music ends)

10 Simple Actions That Unf*ck Your Life

#1 NY Times Bestselling Author. World Champion Non-Fuck-Giver.

For all sponsorship/business inquiries please email Chad Boukzam at chad@cndentertainment.com


Mark Manson

도움은 그의 삶을 변화시킬 것입니다

엄마의 지하실에 사는 320파운드의 남성 윌은 마크의 안내를 받아 인생을 바꾸기 위해 노력합니다.

마크는 헬스장에 등록하고 요리하는 법을 배우는 등 윌의 삶에 큰 영향을 미칠 수 있는 10가지 간단한 도전을 고안합니다.

처음에는 어려움을 겪었지만 윌의 신체적, 정신적 건강을 개선하기 위해 노력하고 있습니다.

음식과 춤이 함께하는 즐거운 하루

일주일 동안의 식사 준비는 시간과 비용을 절약할 수 있는 동시에 약간의 기술이 필요합니다.

이날은 터키 음식을 맛보고, 책을 쇼핑하고, 예상치 못하게 라인댄스 수업에 등록하여 새 의상으로 갈아입었습니다.

두 사람은 정통 라인댄스를 추며 하루를 마무리하며 "그래, 형제여"라는 태도로 경험을 받아들였습니다.

간단한 활동을 통한 유대감 형성

두 친구는 단순하고 평범한 활동을 통해 유대감을 형성하고 그 경험에서 기쁨을 찾습니다.

이들은 운동과 단순하고 생산적인 작업의 치료적 이점을 강조합니다.

이 동영상은 사소하고 일상적인 행동도 의욕이 없거나 우울한 감정을 극복하는 데 도움이 될 수 있다는 점을 강조합니다.

친구들과 함께하는 따뜻한 노래방의 밤

노래방에서 친구들과 함께 성공적인 순간을 축하합니다.

상징적인 노래인 '네버 건 기브 유 업'을 부르며 기쁨과 웃음을 선사합니다.

이 이벤트는 서로에 대한 감사를 표현하면서 유대감을 강화합니다.

두 명의 건설 노동자가 흔치 않은 감정적인 대화를 나눕니다.

윌은 후회를 표현하고 엄마에게 사과하며 그 대가로 이해와 지지를 받습니다.

이 경험은 윌에게 장기적으로 긍정적인 변화로 이어질 것으로 기대됩니다.

힘든 시기를 극복하고 개인의 성장을 위한 희망과 회복력의 메시지입니다.

이 개인은 30파운드를 감량하고 자신감을 얻었으며 이사를 위해 노력하고 있습니다.

행동에 집중하고, 절제하며, 자기 계발이 성취감을 준다는 것을 이해하라는 조언이 담겨 있습니다.