Speaker 1: Hi everyone, and welcome back to their podcast episode. My
Speaker 1: name is Alicia Gogin, the host of the Globe Secrets podcast,
Speaker 1: where I help you expand your mind and become more
Speaker 1: self awares that you can glow up into the best
Speaker 1: version of yourself. Welcome back to another episode. I just
Speaker 1: want to quickly say thank you to everyone who wished
Speaker 1: me condolences and love and support on the last episode.
Speaker 1: If this is the first episode that you're listening to
Speaker 1: of mine of the podcast, or you just haven't been watching.
Speaker 1: I recently just lost my mother, so things have been
Speaker 1: very difficult for me, and it kind of leads me
Speaker 1: into today's episode. I want to talk about some of
Speaker 1: the things that have been helping me get myself out
Speaker 1: of depression and pick myself back up, boost my mood,
Speaker 1: and really just get my spark back. Now. Obviously I
Speaker 1: am still grieving, and grieving is a little bit different
Speaker 1: than maybe you just being in a slump for whatever reason.
Speaker 1: But I am sure that this episode will maybe help
Speaker 1: motivate inspire whether you are going through something such as
Speaker 1: grief or you're not feeling that spark in life. I
Speaker 1: also just think moving into the new year, there is
Speaker 1: definitely a part of us that wants to get that
Speaker 1: motivation and inspiration for life again. And I feel like
Speaker 1: that is typically how life goes we ebb and flow,
Speaker 1: where sometimes we're more in a slump, whether it is
Speaker 1: something as devastating as a loss or a heartbreak, or
Speaker 1: your life is just chaotic and things are not working out,
Speaker 1: or you have health issues whatever it is, or there
Speaker 1: is just nothing really to be kind of excited about
Speaker 1: in your life now. Also, if you guys have been
Speaker 1: listening to the podcast for a while, you know, even
Speaker 1: before I lost my mom, I was going through a
Speaker 1: pretty intense flare up. I have ulcerative colitis, which is
Speaker 1: under the umbrella of IBDs. So if you ever hear
Speaker 1: me say IBD or aulcerative clitis, I'm basically like they're
Speaker 1: the same thing. And so for a while I was
Speaker 1: down bad with my health and some of the things
Speaker 1: I'm going to be talking about more steps that I
Speaker 1: had to take in terms of getting my health back
Speaker 1: and even boosting my mood and getting back into routine. Now,
Speaker 1: I want to start with this quote that I shared
Speaker 1: on my Instagram last night, and it's really important that
Speaker 1: we address this before we take the steps that we
Speaker 1: might need to get back on track or just boost
Speaker 1: our mood. And this quote is from Whitney Hansen, and
Speaker 1: it says, you just came in from a rainstorm. You
Speaker 1: can't expect to be immediately dry and warm and comfortable,
Speaker 1: but you can do little things. Take off the heavy clothing,
Speaker 1: turn on the coffee pot, warm yourself in a blanket,
Speaker 1: one small thing at a time. Healing is a process,
Speaker 1: and that's very relevant, especially when you're going through something
Speaker 1: such as grief. I'm on the podcast right now talking
Speaker 1: in a way where it seems like I'm okay, but
Speaker 1: there are many moments throughout the day where I'm not okay,
Speaker 1: and that is completely fine, even if I was going
Speaker 1: through something like when I was dealing with my flare
Speaker 1: up and it was really bad. Whatever you are going through,
Speaker 1: you have to realize, like it's a rainstorm, it might
Speaker 1: still be a rainstorm, and maybe it was. You have
Speaker 1: to give yourself grace and love. And this ties into
Speaker 1: a lot for me, dropping perfectionism and control over how
Speaker 1: things need to go. I think this is really big
Speaker 1: when it comes to getting yourself out of ruts or
Speaker 1: getting yourself out of depression. We have this idea of
Speaker 1: how it needs to look, or the stories we tell
Speaker 1: ourselves which make it kind of too big to even
Speaker 1: want to try to get out and try to get
Speaker 1: on a healthy routine or pick ourselves back up like
Speaker 1: it feels a lot, and then we don't want to
Speaker 1: do it because we're in this low state of being
Speaker 1: for whatever reason it is, and it just feels really overwhelming.
Speaker 1: And so it's just important to remind yourself that you
Speaker 1: are going to need to give yourself grace through this time.
Speaker 1: It is not going to be perfect. You're gonna go
Speaker 1: through waves. I am doing so much better than I
Speaker 1: was the day that I found out my mom passed away,
Speaker 1: but the waves still come, and I just allow them
Speaker 1: to be. I allow the tears to come. I allow
Speaker 1: myself to feel into these feelings because I know that
Speaker 1: it's just a part of the process. If you are
Speaker 1: just depressed for whatever reason, or you're just not feeling
Speaker 1: like motivation for life, understand that not every single day
Speaker 1: you're going to have this spark of this energy that's okay.
Speaker 1: Don't allow that to be the reason why you don't
Speaker 1: keep showing up for yourself the best way you can.
Speaker 1: You don't have to be perfect, but you definitely don't
Speaker 1: need to tell yourself like, oh, this shouldn't be happening,
Speaker 1: or I shouldn't be feeling sad. Why am I feeling
Speaker 1: sad today? Or why am I feeling this wave? And
Speaker 1: one thing that I was talking to my therapist about
Speaker 1: when it comes to grief was the way that one
Speaker 1: allows grief to like flow through them. And I really
Speaker 1: was just telling her, I really just allow these waves
Speaker 1: to move through me, and I release the tears, and
Speaker 1: I release the feelings. If it's anger, for frustration, if
Speaker 1: it's disappointment, if it's lost, whatever, I let it move
Speaker 1: through me, and it just feels so much better than
Speaker 1: trying to suppress it or try to hold on to it,
Speaker 1: or try and intellectualize how it needs to be different,
Speaker 1: or trying to change the circumstance for what it really is.
Speaker 1: And she was also telling me how it's really sad, obviously,
Speaker 1: but it's almost beautiful to watch sometimes children who are
Speaker 1: grieving because the way that they grieve is so natural.
Speaker 1: Sometimes you will see them, let's say, playing with their toys,
Speaker 1: and then all of a sudden, they just start crying,
Speaker 1: and the cry and they cry, and they cry, and
Speaker 1: then they go back to playing and it almost seems
Speaker 1: like everything is fine again, and they might be laughing
Speaker 1: or they might be whatever, and it just flows through
Speaker 1: them so naturally, and honestly, the first week of losing
Speaker 1: my mom, it really felt very childlike, where I understood
Speaker 1: that this is a natural process of feeling whatever emotions
Speaker 1: that I'm feeling, and I just let them out and
Speaker 1: then they're would be times where like, twenty minutes later,
Speaker 1: maybe I wasn't jumping for joy, but I was okay,
Speaker 1: I was at peace, I felt okay. And I look
Speaker 1: at that the same way I look at trying to
Speaker 1: control certain situations outcomes being a perfectionist. When things don't
Speaker 1: feel super aligned and I don't feel like one hundred
Speaker 1: percent motivated to go move my body or eat a meal,
Speaker 1: I look at that the same way as I look
Speaker 1: at the wave of emotions, where it's like I can
Speaker 1: still accept the fact that this is not perfected or
Speaker 1: doesn't feel perfect, or I'm not okay right now, but
Speaker 1: I can still move through it. I can still allow
Speaker 1: it to be now in light of needing things to
Speaker 1: be perfect, to the tea, all the things that I'm
Speaker 1: going to be talking about there was not necessarily one
Speaker 1: day I decided to do these steps like A, B, C,
Speaker 1: and D. And this kind of goes back to the
Speaker 1: quote where it's like you get inside and you dry off,
Speaker 1: and you put a warm blanket on yourself, and then
Speaker 1: you start the pot of coffee. Maybe one day that's
Speaker 1: exactly how I came in from the rainstorm, where I
Speaker 1: put the blanket on and I dried off, and then
Speaker 1: I started the coffee. But then maybe there was another
Speaker 1: day where I didn't want to dry off and I
Speaker 1: just went right to the coffee. And that is totally fine.
Speaker 1: But for the sake of the podcast, I'm going to
Speaker 1: go through obviously like a list of things that I
Speaker 1: kind of did so when I felt a little bit better,
Speaker 1: especially when it comes to like my personal situation when
Speaker 1: it comes to grieving. I got to a point, and
Speaker 1: I said this in my previous episode, if you want
Speaker 1: to hear more about me honoring my mother and just
Speaker 1: letting go of darkness and dealing with the loss of
Speaker 1: both parents when it comes to addictions and the darkness
Speaker 1: that can follow you when you have parents that have
Speaker 1: gone through that. There came a point for me where
Speaker 1: I really did want to release this darkness, this energy,
Speaker 1: this depression, this low energy state, and I also know
Speaker 1: that that's what I deserve. And I think it's important
Speaker 1: to set an intention and really move into a new
Speaker 1: identity when you are trying to pick yourself back up
Speaker 1: and think about you know, the person that I want
Speaker 1: to be moving forward is somebody who embraces more of
Speaker 1: the light energy that is I know deep down within me,
Speaker 1: outside of this darkness or this depression. I want to
Speaker 1: release this darkness. I want to be somebody who moves
Speaker 1: through this grief or moves through this depression and comes
Speaker 1: out on the other side. It's really just marking this
Speaker 1: new chapter, this new era, this new version of you. Now.
Speaker 1: I think it's really important when you are wanting to
Speaker 1: step into a new identity, a new version of you,
Speaker 1: a new chapter of your life, you really make it
Speaker 1: very light and easy and enjoyable, especially when you are
Speaker 1: depressed or you're really down bad, because if not, you
Speaker 1: might go into that hyper productive era where you're setting
Speaker 1: one hundred goals and you kind of put a lot
Speaker 1: of pressure on yourself and then you get into this
Speaker 1: energy of being a perfectionist and then you kind of
Speaker 1: don't want to do it again. I just wanted to
Speaker 1: embrace all the beautiful qualities that is within me and
Speaker 1: in my life and what I hope the future will
Speaker 1: be for me in twenty twenty five. Also connecting to
Speaker 1: my mother, there was a lot of darkness. There was
Speaker 1: a lot of you know, hard emotions that I had
Speaker 1: to hold and grieve and process. But there's also a
Speaker 1: lot of light aspects of her and her life and
Speaker 1: her legacy and the good qualities of her that I
Speaker 1: want to focus on moving forward. So that's kind of
Speaker 1: the energy that I am in and with that what
Speaker 1: I actually did, And this is helpful maybe for some
Speaker 1: and maybe you don't want to do this, but I
Speaker 1: think it can be. I actually created a new mood board.
Speaker 1: I think like environment and aesthetics and visuals for me
Speaker 1: are really really helpful. And we're going to get into
Speaker 1: your mental diet because I think that that is huge.
Speaker 1: But I kind of set a few goals and a
Speaker 1: vision for myself, nothing too crazy, especially going through what
Speaker 1: I'm going through now, trying to get back into work
Speaker 1: mode and one hundred things on my plate. I haven't
Speaker 1: done that, and I'm not going to do that. But
Speaker 1: I think having some sort of vision that you hold
Speaker 1: and you can kind of either strive for or you
Speaker 1: can focus on that is making you feel really good
Speaker 1: about life is important because for me, there's a lot
Speaker 1: of different goals that I have that were set even
Speaker 1: before my mom passed away, but even like before my
Speaker 1: flare up. But I kind of tried to tap into
Speaker 1: my creativity, like what beautiful art could I make out
Speaker 1: of this season of my life? What's something new that
Speaker 1: I can invite into my life, or a new hobby
Speaker 1: or just something that doesn't remind me of my past
Speaker 1: or doesn't remind me of the darkness. And not to
Speaker 1: say your goals previously before this are not meant to
Speaker 1: be picked back up. But again, you're entering a new
Speaker 1: version of you, So is there something new you can
Speaker 1: focus on or create? So I made a little mood board.
Speaker 1: I figured maybe I would show you guys, because I
Speaker 1: think it's just really stunning. As always, I feel like
Speaker 1: all my mood boards are really pretty and it says
Speaker 1: embrace your light. I like to put different quotes on
Speaker 1: my mood board. Sometimes I'll just put the month, but
Speaker 1: I felt very called to put something that would just
Speaker 1: remind me of the light instead of the darkness. And
Speaker 1: on here, I just have things that remind me of
Speaker 1: the person I want to be and the focus that
Speaker 1: I want to have in this chapter of my life.
Speaker 1: I have a girl sitting on a mountain and she's
Speaker 1: looking out into the trees. This all just reminds me
Speaker 1: of nature, and nature is so big for me. It
Speaker 1: reminds me of my mom, but it really just grounds
Speaker 1: me and I want to be out in nature as
Speaker 1: much as possible. I have a lineup of these journals
Speaker 1: which have just like light color, beautiful spiritual vibes. On those,
Speaker 1: it's actually reminding me of a project that I am
Speaker 1: working on. I also have a girl with her legs
Speaker 1: crossed and she has a microphone that obviously connects to
Speaker 1: what I'm doing on the podcast right now. It gives
Speaker 1: me a lot of joy and peace to have this podcast.
Speaker 1: I also have a computer screen, which again just reminds
Speaker 1: me of some of the creative projects based off of
Speaker 1: the color scheme on there, that I want to continue
Speaker 1: to focus on. That just makes me feel really excited
Speaker 1: about life and like wanting to wake up and do
Speaker 1: something with my life. There is a girl sitting on
Speaker 1: a yoga mat in her place, which everything is light colored.
Speaker 1: It gives you that energy of renewal. I have been
Speaker 1: doing a lot of yoga, which I'm going to be
Speaker 1: talking about. Another photo with a computer, headphones, camera, a latte.
Speaker 1: This just reminds me clearly of a lot of creative
Speaker 1: work which has been pretty huge for me. A very
Speaker 1: big north star and a girl who is walking with
Speaker 1: a coffee because I think this reminds me of like
Speaker 1: my hawk girl walks, which you guys know, I absolutely love.
Speaker 1: And also another photo of a TV with like pink
Speaker 1: lighting in the background and there's lots of plants. This
Speaker 1: just reminds me of my home in the way that
Speaker 1: I am curating it to help me feel more at peace.
Speaker 1: My environl is very big for me, so that just
Speaker 1: reminds me of this new era. I think it's important
Speaker 1: sometimes to set that intention and kind of give yourself
Speaker 1: a little bit of a renewal. I made this on Canva.
Speaker 1: You simply can just go onto Canva and type in
Speaker 1: desktop wallpaper and will give you like a blank canvas
Speaker 1: and then you can take some Pinterest photos and bring
Speaker 1: them or drag them or copy and paste them onto
Speaker 1: your Canva template and then you can save it to
Speaker 1: your desktop. So I always like to do that. I
Speaker 1: do that every season, and honestly, anytime that I feel
Speaker 1: like I need a little bit of a life rebrand. Okay,
Speaker 1: so let's talk about mental diet and the power of
Speaker 1: your morning routine. I think these two things have been
Speaker 1: absolutely so crucial in all times, honestly that I've been
Speaker 1: depressed or in a rut. So at the end of
Speaker 1: the day, whatever thoughts you are thinking, whatever stories you're
Speaker 1: telling yourself, it is going to impact whether you want
Speaker 1: to continue to get up and roll with life or
Speaker 1: how you deal with the things that are coming to
Speaker 1: you within your life. And I had posted yesterday on
Speaker 1: my Instagram story of a book called Embraced by the Light,
Speaker 1: which I will leave down below. If you are currently
Speaker 1: grieving or if you're spiritual. I think it's a really
Speaker 1: good book. I'm halfway through it. It's a really good
Speaker 1: book that was actually recommended by one of you guys,
Speaker 1: so thank you if you are listening to this episode,
Speaker 1: And it kind of talks about a near death experience
Speaker 1: that somebody had had and just talking about kind of
Speaker 1: what happens in the afterlife. So I think it's pretty
Speaker 1: relevant if you are spiritual. If you're not, maybe you
Speaker 1: won't resonate with that, but it's helped me. But I
Speaker 1: was talking about how I would be ten times more
Speaker 1: unstable right now when it comes to grieving the loss
Speaker 1: of my mother if I did not connect with my spirituality.
Speaker 1: And I do think about all of the hardships that
Speaker 1: I have been through, the loss of my dad, the
Speaker 1: health struggles that I've been through, the financial struggles, the
Speaker 1: dealing with my mother's addiction when she was here and
Speaker 1: I was even closer to her like when I lived
Speaker 1: with her, just so many things like big or small,
Speaker 1: even outside of family and parents, just life and tribulations
Speaker 1: and trials. I have always connected in a way that
Speaker 1: works for me to spirituality, to believing in something that's
Speaker 1: greater than myself. There's a reason there's a rhyme, there's
Speaker 1: a lesson here. There is a trusting that I have
Speaker 1: to hold, even if I can't see it yet. I
Speaker 1: have to have some sort of belief or faith or
Speaker 1: something that has always really carried me through the times
Speaker 1: where I'm looking in my reality and it is shit,
Speaker 1: it is not right. It doesn't make sense, it's confusing,
Speaker 1: it's scary, it's just unsafe. And that's what I have
Speaker 1: been doing, of course when it comes to grieving the
Speaker 1: loss of my mom, but in hard times, and the
Speaker 1: way I like to connect spiritually is mainly through journaling.
Speaker 1: I have always done this. I have one hundred thousand
Speaker 1: journals that I still keep to this day. In the
Speaker 1: hardest days of my life, I would wake up every
Speaker 1: morning and I would connect to whether it's myself my
Speaker 1: higher self. Lately it has been connecting to my mother's
Speaker 1: spirit and writing to her, but also just writing out
Speaker 1: how I'm experiencing my current life circumstance and trying to
Speaker 1: even understand my current life circumstance. And I feel like
Speaker 1: spirituality is so unique to everyone. I am not saying
Speaker 1: the way I do it is the way that you
Speaker 1: should do it. There's people who are religious, people who
Speaker 1: believe in only like speaking to God or Jesus or
Speaker 1: whatever it is. But whatever it is, I think that
Speaker 1: that is definitely something that can get you through and
Speaker 1: get you out of depression. Better is to believe that
Speaker 1: this circumstance right now is not going to be like
Speaker 1: this forever, that God or the universe has your back,
Speaker 1: even if it feels like nothing is working out right now.
Speaker 1: To have belief that things will eventually get better, even
Speaker 1: in your heart artist times. This type of thinking is
Speaker 1: something that gets you through and gets you up. But
Speaker 1: you kind of have to have a practice, which is
Speaker 1: why I have a journal practice that I like to
Speaker 1: go to in the morning. Maybe for you it's putting
Speaker 1: on somebody who has a positive outlook on life, or
Speaker 1: maybe you're going to church, or maybe you have different
Speaker 1: speakers that you listen to online or whatever it is.
Speaker 1: I think connecting spiritually, connecting to a positive message, especially
Speaker 1: on the days where you are depressed and in a rut,
Speaker 1: can take you a long way. And I honestly just
Speaker 1: think about this when it comes to podcast episodes or
Speaker 1: the one you're listening to now. I'm sure this is
Speaker 1: giving you some sense of Okay, I can do this,
Speaker 1: I can get out of this. It's giving you some
Speaker 1: sort of motivation inspiration keep listening to this kind of stuff.
Speaker 1: And I do this every day, especially when I'm going
Speaker 1: through like really hard times, and I did this many
Speaker 1: different chapters of my life. I like to listen to
Speaker 1: meditation music as I am journaling as well to kind
Speaker 1: of give myself an extra layer of peace. I like
Speaker 1: to light an incense and make sure that my environment
Speaker 1: is nice and clean. I give myself some time in
Speaker 1: the morning to do that. If I need to do
Speaker 1: it again at night time, or even just speak out loud.
Speaker 1: I do that a lot as well, especially at night.
Speaker 1: If I'm too tired to journal, I'll just kind of
Speaker 1: like talk to myself and be like, Alicia, you are
Speaker 1: getting through this. This is a lesson, or I tell
Speaker 1: myself an affirmation. I if I'm feeling grateful, or I'm
Speaker 1: feeling happy or sad, whatever it is, I acknowledge those feelings.
Speaker 1: I let them through and I let them out, and
Speaker 1: you get better at this as well. I feel like
Speaker 1: sometimes people don't really know what to say or how
Speaker 1: to journal or whatever. You don't need to be perfect,
Speaker 1: you don't need to You just need to come back
Speaker 1: to yourself. And the more times you do this, you
Speaker 1: will find when you go through hard times, you will
Speaker 1: be more resilient. And I think that there's a lot
Speaker 1: of people who look at the things that I have
Speaker 1: gone through, and I know that because I've gotten messages
Speaker 1: even now where you guys are like, it's insane the
Speaker 1: amount of strength that you have to even come up
Speaker 1: on the podcast and speak the way that you are,
Speaker 1: and that it's because I've had a lot of practice
Speaker 1: with going through hard things and being with myself and
Speaker 1: doing the best that i can move through this. And
Speaker 1: the more times you do that, the more resilient you
Speaker 1: will be. Doesn't mean that it won't hurt. It doesn't
Speaker 1: mean that you won't grieve. It doesn't mean that you
Speaker 1: won't be going through life's tribulations and setbacks, but you
Speaker 1: will be strong through it and you will pick yourself
Speaker 1: up a lot better when you continue to have these
Speaker 1: types of practices. Now, just a quick side note about
Speaker 1: anything else. When it comes to your mental diet, obviously,
Speaker 1: the stories you tell yourself and the things that you're
Speaker 1: consuming are very important. It will dictate your mood. And
Speaker 1: you can think about this. When you play a sad song,
Speaker 1: you'll instantly start bringing up memories and start crying, but
Speaker 1: before that you are basically fine. Life can really trigger
Speaker 1: you in that way, and you kind of need to
Speaker 1: be a little bit more mindful of that. So right now,
Speaker 1: for me, I'm making sure that I'm steering clear of
Speaker 1: any sort of like content on social media or conversations
Speaker 1: that I'm having with people that it doesn't trigger me
Speaker 1: into things that I don't want. This is not to
Speaker 1: say that I am isolating myself, because I'm not, and
Speaker 1: I have a lot of capacity to also speak on
Speaker 1: the things that I'm going through, but I like to
Speaker 1: kind of control it in the way that I want,
Speaker 1: you know. So for me, I've basically been off social
Speaker 1: media when it comes to consuming lately, I've been posting
Speaker 1: anything that is positive on my stories or like quotes
Speaker 1: or you know, if I'm doing yoga or moving my body,
Speaker 1: things like that. But for the most part, I'm just
Speaker 1: not consuming anything that could trigger me. And this really
Speaker 1: correlates to TikTok. For the most part, I don't scroll
Speaker 1: and consume all the time every day. It's not a
Speaker 1: normal thing. But sometimes I do like to go on
Speaker 1: there because it's funny, it's something to do when you're bored,
Speaker 1: things like that. But realistically, when you keep scrolling, that
Speaker 1: algorithm just sends you one thing that makes you think
Speaker 1: about how the world's going to end tomorrow, and then
Speaker 1: the next thing it's making you cry about the fact
Speaker 1: that you know, there's so much loss and there's so
Speaker 1: much hurt in the world, and then the next one
Speaker 1: you're laughing again. That is taking you on an emotional
Speaker 1: rollercoaster that you do not need to be on, and
Speaker 1: you don't have that much control over it. Yes, you
Speaker 1: have control over your algorithm. It's basically reflection of what
Speaker 1: you've been watching. But at the end of the day,
Speaker 1: you still keep scrolling and things are popping up every
Speaker 1: three seconds, and especially when it comes to video, it
Speaker 1: is taking you on a spiral that you do not
Speaker 1: need to be on. So for me, I've stayed very
Speaker 1: clear of that. What I have been doing is spending
Speaker 1: a lot of time on Pinterest. For me personally, it's
Speaker 1: giving me a lot of ease and grace. I love
Speaker 1: seeing aesthetics and photos and quotes, and it's really a
Speaker 1: reflection of a positive mindset. So I create mood boards,
Speaker 1: I save quotes, and I share them. It just really
Speaker 1: gives me a source of inspiration and light and kind
Speaker 1: of keeps me in my creativity and my flow as well.
Speaker 1: Gives me a lot of ideas where it's not the
Speaker 1: same as maybe going on Instagram and consuming people's lifestyles
Speaker 1: and making me think that I'm like missing out on things,
Speaker 1: or I'm annoyed or frustrated by seeing other people live
Speaker 1: their lives or on TikTok things like that. So being
Speaker 1: very mindful of the things that you're consuming and also
Speaker 1: just allowing yourself to only consume things that make you
Speaker 1: feel a little bit better. When it is time for
Speaker 1: me to disconnect and to not create or to not work,
Speaker 1: I like to listen to commentary that gets my mind
Speaker 1: off of things. I play Dreamlight Value on my Nintendo Switch,
Speaker 1: like I do things that make me feel happy. It
Speaker 1: doesn't need to be this constant getting yourself out of
Speaker 1: this rut where you're always having to fix, fix, fix,
Speaker 1: and heal right, give yourself the freedom to just enjoy
Speaker 1: life the way you want. So that's basically the first
Speaker 1: focus that I typically always have when I'm down bad.
Speaker 1: But what I've been doing recently because my mind is
Speaker 1: going to dictate whether I feel the urge to want
Speaker 1: to take care of myself and to do certain things
Speaker 1: in my life that will then compound and get me
Speaker 1: out of bed or feeling a little bit better physically.
Speaker 1: So let's talk about daily habits and routine. Now, when
Speaker 1: you are not feeling good. For the most part, it's
Speaker 1: hard to convince yourself that even the smallest little habit
Speaker 1: will make a big difference. And the truth is, you're
Speaker 1: probably going to be convinced for a little bit that
Speaker 1: waking up and just making your bed is not really
Speaker 1: going to do much until you keep doing it and
Speaker 1: you realize, oh, I took that one step, and now
Speaker 1: I have this routine now, and now I feel a
Speaker 1: little bit better to do with something else. So try
Speaker 1: your best to not even try to negotiate whether this
Speaker 1: one little baby step that you're going to try and
Speaker 1: implement is going to make a big difference or not,
Speaker 1: Like it doesn't really even matter. All we need to
Speaker 1: understand is moving our bodies and taking care of ourselves
Speaker 1: will eventually, over time change the way that we move
Speaker 1: through life and how we will feel. Now, I look
Speaker 1: at movement and eating well and even when it comes
Speaker 1: to mental diet, all for my mental health. And sometimes
Speaker 1: I feel like when we are down bad, we want
Speaker 1: to set a bunch of goals when it comes to
Speaker 1: like glow up right, Okay, I want to get fit,
Speaker 1: I want to change my body, I want to change
Speaker 1: my looks. I want to change my bank account, I
Speaker 1: want to do all of these external things that are
Speaker 1: typically kind of also tied to ego. And it's not
Speaker 1: to say that that's not a thing we can strive for,
Speaker 1: right that's fine, But when it comes to depression and
Speaker 1: picking up your mood, I really like to look at movement,
Speaker 1: especially just a way to work on our mental health.
Speaker 1: And I think that that is helpful if you are
Speaker 1: somebody who's kind of that perfectionist and typically falls into
Speaker 1: the glow ups and the challenges to move away from
Speaker 1: what it can do physically for you, or like even
Speaker 1: result space and understand that all of these things are
Speaker 1: just continuous evolutions and support for your mental health that
Speaker 1: over time will build. But every day we'll just sustain
Speaker 1: your mental health. And when it comes to depression and
Speaker 1: you having a low mood, a lot of that is
Speaker 1: a result of you being stagnant, you not getting up
Speaker 1: a lot and moving and not being in nature or
Speaker 1: not stretching or not moving your body in the way
Speaker 1: that it really needs to. And I know that it
Speaker 1: can definitely be hard, and it has been hard even
Speaker 1: for me when it comes to my IBD. For one,
Speaker 1: like I wasn't able to do my hot yoga classes
Speaker 1: and do my weight training and do all the things
Speaker 1: that in my head I'm programmed to think like, these
Speaker 1: are the things that are really going to get me
Speaker 1: feeling good, whether it's for my mental health or my
Speaker 1: physical health, and like how I actually look. But coming
Speaker 1: back to doing small, little baby steps is going to
Speaker 1: be huge. So for me, the easiest thing that I
Speaker 1: can do is to try to have at least one
Speaker 1: walk a day, because for me, there is almost no
Speaker 1: resistance to that. If I were to set the goal
Speaker 1: where it's like, Okay, I need to start getting back
Speaker 1: on my yoga classes, whether that's at home or in
Speaker 1: the studio, that already feels a little bit more challenging,
Speaker 1: even though that might be something that I want to
Speaker 1: work up to. The walk feels easier. And I think
Speaker 1: that when you are down bad, you have to choose
Speaker 1: the easiest thing, And it goes against sometimes our dominant
Speaker 1: part that wants to just hit the ground running. But
Speaker 1: I promise you, if you approach you getting out of
Speaker 1: your rut from this place of love and enjoyment and
Speaker 1: light and effortlessness, you will go a long way and
Speaker 1: you will then want to and feel like you can
Speaker 1: do harder things. I promise you that. So I started
Speaker 1: with just getting outside and going for a walk every
Speaker 1: single day, and now I'm doing at least two walks,
Speaker 1: and I'm able to do that also because my IBD,
Speaker 1: like my flare up, is so much better now, so
Speaker 1: I can trust myself with going outside and not feeling
Speaker 1: like I have to go to the washerroom or not
Speaker 1: working with a lot of pain and like all my
Speaker 1: symptoms and things like that. But of course even when
Speaker 1: it comes with my mom like, it feels like I
Speaker 1: can do it more. And maybe for you it's not
Speaker 1: a walk. Maybe for you it's just getting out of
Speaker 1: your bed and making your bed. Maybe that's your movement
Speaker 1: for the day, and opening up your windows and going
Speaker 1: out to your balcony or wherever it is, just standing outside,
Speaker 1: like that's gonna be like your movement because you haven't
Speaker 1: been and you've just been waking up in the morning
Speaker 1: and you're scrolling on your phone for like thirty minutes
Speaker 1: and then you kind of start your day off a
Speaker 1: little bit meh, and then you don't do much afterwards.
Speaker 1: Or maybe you are starting to do your movement routine
Speaker 1: and instead of you telling yourself you have to get
Speaker 1: back on the weightlifting regimen that you were before. You're
Speaker 1: still going to the gym, but you're just gonna do
Speaker 1: a treadmill workout where you're gonna listen to your favorite music,
Speaker 1: or you're gonna listen to a podcast, or you're gonna
Speaker 1: listen to something light and it's just gonna be easy.
Speaker 1: You don't have to think about it. Or maybe you're
Speaker 1: gonna do at home workouts, Like whatever you're going to do,
Speaker 1: you're gonna do the easiest thing. You're gonna drop the
Speaker 1: need for it to be hard. It doesn't need to
Speaker 1: be hard. This is not what you need right now. Okay,
Speaker 1: I do not need life to be hard. I need
Speaker 1: life to be really easy, and so do you if
Speaker 1: you are going through something. So let's do the best
Speaker 1: we can to make it as easy and light. But
Speaker 1: movement is important, right, we have to still think about Yeah,
Speaker 1: taking care of ourselves is gonna be important, and the
Speaker 1: more we do that, the more we will compound. And
Speaker 1: I also wanted to start doing at home yoga again
Speaker 1: before I even started going back to the studio, basically
Speaker 1: just because of my symptoms. And so the other day
Speaker 1: I had this urge after a nap start one of
Speaker 1: Yoga with Adrians, which is a girl on YouTube that
Speaker 1: does free yoga classes and challenges. I highly recommend doing
Speaker 1: some of her classes, but she was doing like a
Speaker 1: seven day challenge and she had posted day one on
Speaker 1: that same day, and I was like, you know what,
Speaker 1: I feel really called to doing this right now. And
Speaker 1: it was like a twenty minute yoga flow, a little
Speaker 1: bit of breath work. It wasn't anything difficult. The sun
Speaker 1: was out, and I knew it was really important for
Speaker 1: me after my nap to get out of my bed,
Speaker 1: because you know those naps that you have sometimes where
Speaker 1: you wake up and you feel really depressed and then
Speaker 1: it's like, okay, I am either going to doom scroll
Speaker 1: right now and feel really crap about my night and
Speaker 1: then the sun's gonna set and I'm gonna feel worse,
Speaker 1: or I'm gonna get up and do something That's kind
Speaker 1: of what I've been doing if I do have a nap,
Speaker 1: is to move my body. And I was usually doing
Speaker 1: my second walk at that point, but then I was like,
Speaker 1: you know what, I feel the urge to do a
Speaker 1: little bit of yoga, and then I did that and
Speaker 1: I've been doing it ever since now and now I
Speaker 1: feel like I want to do more. And this morning
Speaker 1: actually I woke up and I did the yoga right
Speaker 1: in the morning, which I wasn't having the urge to
Speaker 1: do the yoga in the morning. It's still kind of
Speaker 1: felt too hard and challenging. It kind of felt like
Speaker 1: a chore to me. But because I started to do
Speaker 1: that yoga challenge midday effortlessly because I just wanted to,
Speaker 1: I'm now starting to do that in the morning, which
Speaker 1: ideally is what I would want to do, is to
Speaker 1: wake up in the morning and do some sort of movement.
Speaker 1: And I know eventually this habit is going to be
Speaker 1: able to move into when I go back into weightlifting,
Speaker 1: which feels way too daunting right now, but eventually it's
Speaker 1: going to allow me to do that. Another thing is
Speaker 1: to get as much sun exposure, get into nature and
Speaker 1: even invite new energy into your environment. I think that
Speaker 1: is very huge, also keeping your environment clean. So for me,
Speaker 1: any single time the sun is out, whether I am
Speaker 1: gonna go outside, I am very down to go outside,
Speaker 1: even in the coldest months, because I just know how
Speaker 1: great it is for me. But I am making sure
Speaker 1: blinds are open all the time. I am looking out
Speaker 1: into the sun. If I'm not outside, I am bringing
Speaker 1: new fresh air into my space. You need to do that, please.
Speaker 1: You need to do that if anything else, if you're
Speaker 1: feeling down bad every day, please because it is going
Speaker 1: to feed your soul. It is genuine medicine that you
Speaker 1: just can't get from even a podcast episode. You can't
Speaker 1: even get from a pill sometimes. And when it comes
Speaker 1: to your space, I know it can be difficult sometime
Speaker 1: to make your space clean. But you know a simple
Speaker 1: act of making your bed in the morning, or you know,
Speaker 1: taking ten minutes before you go to sleep or even
Speaker 1: in the morning to clean up your space and have
Speaker 1: things tidy will really do you wonders. And for me,
Speaker 1: I actually bought a lot of new plants. This was
Speaker 1: more more in memory of my mother, because she had
Speaker 1: a huge green thumb, and so I wanted to bring
Speaker 1: something into my environment that reminded me of her, and
Speaker 1: so I got a few plants, and I ended up
Speaker 1: buying this new It's not a bookshelf, but it's like
Speaker 1: a shelf where I can put all her plants and
Speaker 1: like all of her stuff on one of her plants
Speaker 1: actually I have from her place that I'm gonna be
Speaker 1: just nurturing. But I bought a few more and I
Speaker 1: put them all on the shelf and it looks so beautiful. It.
Speaker 1: Renewed energy plants are really really amazing to lift up
Speaker 1: your mood. So if you can get just one plant,
Speaker 1: doesn't have to be a lot of money. But if
Speaker 1: you can go and buy a plant, I promise you
Speaker 1: it will change your mood. Now, getting adequate amount of
Speaker 1: sleep is sometimes difficult when you are going through a
Speaker 1: hard time because maybe your mind is racing, or you're overthinking,
Speaker 1: or you're sad, or you're lonely, or it's just difficult
Speaker 1: to sleep. And I think taking the pressure off of
Speaker 1: yourself for having the perfect sleep routine is first and foremost,
Speaker 1: Like there's just gonna be days where you just don't
Speaker 1: have the best sleep. And whether I was going through
Speaker 1: my symptoms and flare up or grieving the loss of
Speaker 1: my mom, I just reminded myself that not every single
Speaker 1: night is going to be perfect. Sometimes I might need
Speaker 1: a nap. If I can take a nap, I will.
Speaker 1: If I have to take things off my plate as
Speaker 1: much as I can, I will. You have to kind
Speaker 1: of do what you need on a day to day basis, right,
Speaker 1: you really have to tap into what you need every
Speaker 1: single day. But what has helped me is guided meditations
Speaker 1: and sleeping with white noise at night. I don't think
Speaker 1: I would have the sleep that I'm having if it
Speaker 1: wasn't for falling asleep to words of affirmation or calming
Speaker 1: sounds in my nights. And so I always talk about
Speaker 1: the Mindful Movement on YouTube. That's the guide of meditations
Speaker 1: that I typically fall asleep to. But you know, you
Speaker 1: can find so many different ones online, just kind of
Speaker 1: like having that comfort person or thing. Some people will
Speaker 1: fall asleep to podcast episodes that have nothing to do
Speaker 1: with healing self development, and that's fine too, Like if
Speaker 1: you need your comfort person to fall asleep, just do it.
Speaker 1: Do whatever you need as much as you need to
Speaker 1: fall asleep. Now, when it comes to diet, try to
Speaker 1: look at yourself as a plant that does need watering
Speaker 1: and does need soil and sunshine and light. Really, right,
Speaker 1: like all of these things that I've talked about, it's
Speaker 1: like you are the flower that is a little bit
Speaker 1: down right now, but you can revive it. And so
Speaker 1: having maybe one planned meal a day where you know
Speaker 1: it's going to be nourishing, has some protein, some carbs,
Speaker 1: some fats and whatever, or it's soothing to your gut
Speaker 1: health or whatever you need uniquely right, or you're just
Speaker 1: making sure that you're having your medication or your supplements whatever.
Speaker 1: You don't need to have all three meals perfectly balanced.
Speaker 1: You're drinking five hundred liters of water and you're getting
Speaker 1: all your supplements in. You don't need to do that
Speaker 1: because it's going to be overwhelming. But just having the
Speaker 1: intention of giving yourself one balanced meal if you can,
Speaker 1: can be very beneficial, and it will help you in
Speaker 1: a way where you might be less susceptible to doing
Speaker 1: the binge eating or going to like a fast food
Speaker 1: restaurant or getting food that might not support your body,
Speaker 1: and then it will kind of make you crave more,
Speaker 1: or you'll feel kind of gross, or you'll feel kind
Speaker 1: of bad because you're in that cycle, and then you'll
Speaker 1: want to do it again and again. I think it's
Speaker 1: really important also to make sure that you are addressing
Speaker 1: any sort of emotional eating around this time, because that
Speaker 1: can be big. And I also did find myself doing
Speaker 1: a little bit of emotional eating, which I was kind
Speaker 1: of surprised about and I was very aware that I
Speaker 1: was doing it though, Like I was like, oh, this
Speaker 1: feeling feels like really old from back in the day.
Speaker 1: And actually, if you struggle with emotional eating, I would
Speaker 1: suggest you get my book, The Ultimate Globe Gude, because
Speaker 1: I really talk about it in my book, and I
Speaker 1: give you lots of prompts and things that I have
Speaker 1: gone through and learned when it comes to the emotional
Speaker 1: poll that you have when it comes to binge eating
Speaker 1: or like overeating. I had a really unhealthy relationship with
Speaker 1: food many years ago, and although I didn't go into
Speaker 1: it fully now, I did see that correlation a little
Speaker 1: bit and I was like, ah, okay, I need to
Speaker 1: address my emotions here. I need to feel my feelings.
Speaker 1: What am I feeling right now instead of going to
Speaker 1: that food. So those are the things that I've been
Speaker 1: focusing on when it comes to my daily habits and routine,
Speaker 1: making sure that I'm moving no matter what, getting out
Speaker 1: in nature and you know, inviting new energy, really working
Speaker 1: on my mental health and journaling and just doing the
Speaker 1: best that I can. Obviously, there's days where I'm riding
Speaker 1: the waves a little bit more than others, but for
Speaker 1: the most part, that has really really helped me be
Speaker 1: able to get my spark back. And then it just compounds, right,
Speaker 1: These things compound where now a few weeks into grieving
Speaker 1: the loss of my mother, I'm having a little bit
Speaker 1: more inspiration for life, a little bit more want and
Speaker 1: motivation to take on a new project, or to go
Speaker 1: and do more yoga, or you know, connect with people more. Now,
Speaker 1: I really want to talk about things that are just
Speaker 1: as crucial as you working on these things that I've
Speaker 1: listed on an individual level, which is connection and community
Speaker 1: and even family. A lot of times when you are depressed,
Speaker 1: you're down bad, you don't have that spark for life.
Speaker 1: You typically are pretty isolated in some sense or the other,
Speaker 1: whether you're holding in a lot of things that you
Speaker 1: haven't been expressing to other people, or you're just not
Speaker 1: wanting to share because it's understandable sometimes you don't want
Speaker 1: to share things with people. But there typically is not
Speaker 1: a lot of connection and community and life force energy
Speaker 1: outside of you that is within your current energy field,
Speaker 1: and as much as you can, it's important that you
Speaker 1: invite that in. Now. For me, there's been two things
Speaker 1: one is therapy, which I know everyone says, oh, it's
Speaker 1: a lot of money and I can't afford it that
Speaker 1: and I think that there's different alternatives to therapy, and
Speaker 1: some people don't even want to do that, you know,
Speaker 1: listening to podcasts and journaling and things like that. But
Speaker 1: I think it is important, especially for those who think
Speaker 1: that they might not need it, because I'm definitely somebody
Speaker 1: who's like I kind of know everything, and this is
Speaker 1: that da da da. I have a very open mind
Speaker 1: when it comes to therapy, and there's always something that
Speaker 1: I can work on, and there's always something that needs
Speaker 1: to be expressed. And I think it's really important to
Speaker 1: have those spaces with people to open up and just
Speaker 1: to even let things out. So if you can, twenty
Speaker 1: twenty five, let the year be of you having at
Speaker 1: least just one session a month where you have that
Speaker 1: go to person, whether it's a therapist or even a
Speaker 1: life coach, like some of you guys work with me
Speaker 1: one on one sessions, which I will be opening up
Speaker 1: again pretty soon, so I'll always have that link down below.
Speaker 1: I am not a therapist, but I do know you
Speaker 1: guys get a lot of comfort from doing one on
Speaker 1: one sessions with me, and I love doing them with
Speaker 1: you guys as well. And I think it is really
Speaker 1: important that you have that person that you can go to.
Speaker 1: And I do think it's a really good investment. And
Speaker 1: I think that there are many things that we spend
Speaker 1: money on that are not good investments within ourselves. But
Speaker 1: then we will say, oh, therapies too expensive, or this
Speaker 1: is too expensive, or that. I think for a lot
Speaker 1: of the times we can make things work if we
Speaker 1: put that on the priority list, but if you can't
Speaker 1: or you are doing therapy, because this is something that
Speaker 1: I'm doing still as well, is to make sure that
Speaker 1: you were surrounding yourself with people who you can feel
Speaker 1: a sense of peace, calm, positivity, and or somebody you
Speaker 1: can lean on. And I know it's difficult sometimes to
Speaker 1: have people in your life to lean on. It's only
Speaker 1: recently in my life that I have a few people
Speaker 1: that I could really go to and lean on and
Speaker 1: like cry to. It's not even a natural thing for
Speaker 1: me to do all of my life. I really haven't
Speaker 1: looked at my friends like that. I haven't had friends
Speaker 1: like that that I felt comfortable to. Mainly was because
Speaker 1: of me, like myself but regardless, only now have I
Speaker 1: had that, so I understand that sometimes it's difficult. Obviously,
Speaker 1: it's nice to have those friends to be able to
Speaker 1: talk and grieve and you know, express your feelings or
Speaker 1: heartbreak or whatever. But you don't even always have to
Speaker 1: have your friends be there to that. It could just
Speaker 1: be people who make you feel a sense of like positivity.
Speaker 1: I just know those friends in my life that are
Speaker 1: on their goals or they're really positive and they just
Speaker 1: have a good outlook on life, and I just want
Speaker 1: to be around them more, and I make that effort.
Speaker 1: And I really do that even on the times where
Speaker 1: I feel like meh, like I'm just in this depressive
Speaker 1: state right now, I don't really want to do this
Speaker 1: as that I make an effort, whether it's weekly or daily,
Speaker 1: if I'm talking to somebody, usually it's my best friend
Speaker 1: that I'm talking to you every single day. But that
Speaker 1: really helps you get out of the spiral of things.
Speaker 1: You really got to get out of the spiral of things. Obviously,
Speaker 1: using podcasts episodes can be very beneficial because not even
Speaker 1: your best of best friends can always be there every second,
Speaker 1: especially if you're spiraling on things. So it's really important
Speaker 1: that you incorporate some of that into your mental diet.
Speaker 1: But there's gonna be nothing that compares sometimes to connection
Speaker 1: and the support of somebody else's nervous system. Essentially that
Speaker 1: will really help heal you and help move you through
Speaker 1: some of the darkest days that you might be going through.
Speaker 1: And I would say for the first two solid weeks
Speaker 1: of me grieving the loss of my mother, I made
Speaker 1: sure that I saw someone every single day. And that
Speaker 1: was like not something that I typically do if I'm
Speaker 1: going through a depression or a heartbreak or something like that,
Speaker 1: Like maybe I'll see somebody here and there, but for
Speaker 1: the most part, it's not like that. But when it
Speaker 1: was something as deep as that, I knew, even though
Speaker 1: I didn't really want to always see somebody, it was
Speaker 1: so important that I physically saw somebody. So every day
Speaker 1: I would meet with a friend or I would have
Speaker 1: a conversation with somebody. I went home for the holidays
Speaker 1: and spent it with my cousins and aunts, and I
Speaker 1: just kept doing that, and I just told myself, you know,
Speaker 1: it doesn't feel comfortable. I don't even want to see
Speaker 1: half of these people, not because I don't love them
Speaker 1: or I don't want to actually be around them. But
Speaker 1: it's just like I want to be in my little
Speaker 1: cocoon and I just want to escape from the world.
Speaker 1: But escaping from the world, even if you're going to
Speaker 1: be listening to positivity and stuff like that, you have
Speaker 1: to understand that you embracing more of this light energy
Speaker 1: and you really expanding and you getting out of this depression.
Speaker 1: There is always going to be a human element and
Speaker 1: even nature that is important and that you do need.
Speaker 1: You do need even if you don't feel like it,
Speaker 1: and even if you don't want it. So just always
Speaker 1: reminding yourself like it's good for you, even if you
Speaker 1: don't feel like you want it right now. So with
Speaker 1: that said, these are the things that I have been
Speaker 1: doing to get myself. I don't even want to say
Speaker 1: back on track because it's a different era, it's a
Speaker 1: different chapter, it's a new chapter. Life will be different always,
Speaker 1: And I think that there's beauty in that as much
Speaker 1: as there's a lot of loss. There's a lot of
Speaker 1: beauty in that. And I think if we start looking
Speaker 1: at it that way as well, it stops being this
Speaker 1: thing that we have to do to get back on track.
Speaker 1: And then it's overwhelming, and then we don't do it.
Speaker 1: It's like this new energy, a new version of you,
Speaker 1: which can be very beautiful. And I think that's just
Speaker 1: the process of evolution realistically. And you know, spending some
Speaker 1: time really thinking about what God you to this depression
Speaker 1: or this rut or this low vibration is very important
Speaker 1: and sometimes it's not you. You know, life comes at you
Speaker 1: very quickly. But taking some time to really reflect on
Speaker 1: that if you can, if you need to, you'll find
Speaker 1: a lot of lessons from this that you can take
Speaker 1: and really use to change the way that you're going
Speaker 1: to continue to move through life. Even if again, it
Speaker 1: wasn't really in your control, like me losing my mom.
Speaker 1: It's not really something that I need to sit here
Speaker 1: and be like, what's the reason why this happened? You
Speaker 1: know what I mean? But I can take what's going
Speaker 1: on and be like, Okay, this is how I'm going
Speaker 1: to move forward in my life. And I'm going to
Speaker 1: take this light and I am going to do what
Speaker 1: I can and support myself and I'm going to connect spiritually.
Speaker 1: I'm going to connect with the message that I know
Speaker 1: that my mom has for me, which is she wouldn't
Speaker 1: want me to be down here in a depression, in
Speaker 1: a darkness, holding onto energy that I do not need
Speaker 1: and that's not serving me. She would want to see
Speaker 1: my light. You would want to help me evolve and grow,
Speaker 1: and see me evolve and grow. And so if that's
Speaker 1: what I'm going to try and focus on as much
Speaker 1: as I can. I'm going to obviously honor my feelings
Speaker 1: and the loss that is you know her, But I
Speaker 1: am going to get through this, and I am here
Speaker 1: to get through this. I am not here to not evolve.
Speaker 1: I am not here to be in a depressed whole.
Speaker 1: I am not here to allow the darkness to continue
Speaker 1: to plague me. I'm not going to do it. I
Speaker 1: am not and I hope you guys don't as well.
Speaker 1: And I hope that my episodes and my content can
Speaker 1: be a source of inspiration and motivation for you guys
Speaker 1: to continue to move forward, because you deserve to have
Speaker 1: a life that is not filled with anxiety and depression
Speaker 1: and confusion. It is going to involve you actively participating
Speaker 1: in you moving forward. So I hope this episode helped.
Speaker 1: Next week's episode will probably be that episode that I
Speaker 1: said that was pre filmed, so you might see that,
Speaker 1: but regardless, you'll see a new episode when you see
Speaker 1: a new episode. Thank you guys so much for all
Speaker 1: the love and and I'll see you guys in the
Speaker 1: next one. Bye.