The Live Q&A That Might Change Your Life! Ask Doc Snipes Anything About Mental Health and Wellness!

Foreign. Hey there everybody, and welcome to today's ama. I'm apologize for being a little bit late. I actually had a class right before this. But I am here and I am here to answer any questions you may have. See, we've only got seven people here today, which is a little low. But I expect being a holiday, holiday week that people are having other things to do besides hang out on YouTube with me. So I'm not going to take that personally. What questions do you have about mental health? I'm here to answer questions about all things mental health and wellness that are within my scope. Remember, I am not a medical doctor, so I cannot and will not give advice on particular medications. However, I do use a holistic approach. So looking at, for example, the impact of hypothyroid on mood and cognition, that's something I definitely focus on. Hello John and Siren Song. Hello roller girl. Hello Muhammad. Good to see you. Hello Austin and John. Siren Song I wouldn't think that it would cause a psychotic episode because Abilify is used to treat a variety of disorders, not just bipolar. So that would definitely be something you'd want to explore with the treating physician. You are quite welcome. Gj. Glad to see you. Foreign how does a complaint or second opinion about a misdiagnosis get looked at by medical professionals? Well, let me say how it should get looked at is let me learn, let me explore, let me, you know, I don't know everything about everything. So get a second opinion to see if somebody else knows something I don't. That is the patient centric response. In reality, a lot of professionals, and I use that term loosely in my experience, have gotten defensive if confronted with a complaint, second opinion, contrary research, etc, some of them are very open. But unfortunately it's been my experience that the majority tends to not respond as well. And that's not okay. If people, if a clinician thinks that they know everything and they're not willing to consider other options or other opinions, explanations, then in my opinion that may be a bad fit for a clinician. For you, they may know a lot about a lot of other stuff, but they may not understand. And we went through this a lot with my daughter before she got her official diagnosis. With pots, having doctors repeatedly say, oh, it's an anxiety disorder and knew good and well it wasn't. There was something else much more nefarious going on if you would. And a lot of physicians just ignored us. They're like, well, I don't know what you want me to tell you. So unfortunately for a Lot of people, you've got to go out and do your own research and be willing to advocate for yourself and get a second opinion. Their feelings are not your responsibility. Your health is their responsibility. My opinion, How do I feel about living at home past 30? Everybody's different. Back in, you know, the 1800s, early 1900s, I don't think it was uncommon for families to live on the same plot of land, for example. And ultimately, right now, we need to recognize that housing afford, affordability is at its worst level that it's been in, I don't know how long. Therefore, living at home may provide a lot of benefits, financial benefits, so you can save up to buy a house or do something like that. It doesn't necessarily mean you've failed to launch, so to speak. It may mean that you are. You've. Instead of being a dependent on your parents, you've become basically a border or a roommate, if you will. So a lot of it depends on the reason that you're still living at home. Are you doing it because you're afraid to move out? Are you doing it because you depend on your parents still at 30? Or are you doing it because it just makes sense right now? That's my opinion. But again, it's only an opinion. I have the problem that I can't have consistency on the things that I want to do. For example, I can't keep exercise and diet even though I have fat, fatty liver, or I can't control my expenses. Any advice? Well, I would look at your motivation. When we have to change something, exercise, changing our diet, that's not stuff that's really all that fun. Doing what you're doing right now is probably more enjoyable. There's a technique called the decisional balance exercise. And you write down the benefits of, for example, changing your diet and the drawbacks of changing your diet. And then you write down the benefits of keeping your current diet, you know, in what way is it beneficial and the drawbacks to keeping your current diet. And ultimately, you want to try to minimize the negative impact of change and try to make that change as motivating and rewarding as possible. You may try working with a coach or a counselor that can help you break down the goals. Instead of trying to make huge changes all at once, make gradual, small changes that you can actually stick to instead of changing your whole diet, maybe cutting back on certain foods or a certain food, and then the next week cutting back on something else, or adding, you know, a healthy food or, or what have you. I would also be curious to Sit down and look at. When you say you've tried to change these things, what has your change plan looked like? And whether you're falling into some of the common change traps of changing too much, not having enough rewards when you do make those changes because change is uncomfortable. Those are all things that I would look at and recognizing. I would encourage you to consider changing your language from I can't to I don't. You can. I have every belief that you can. We just need to figure out how to create a change plan that works for you, that's motivating for you, and that's gradual enough that you can integrate it into your life instead of, you know, all or nothing. And we see that with New Year's resolutions. With a lot of people, they say, okay, this is the year I'm gonna get in shape. And they plan on going to the gym every day and they do it for the first two weeks and they're exhausted and they hurt and they don't want to do it anymore. And then they quit going. Generally they sign up for the gym in January and by. By Valentine's Day, they ain't going anymore. We want to look at why you started with the best of intentions. What happened that made that change too painful or too unpleasant to continue, and how can we avoid that and help you ease into it? For example, maybe going to the gym three days a week for 30 minutes and just easily riding the recumbent bike or walking on the treadmill at a really slow pace while you watch your favorite TV show and then gradually working up to intensive exercise if that's what the person wants to do. And I would disagree. Sam. What a doctor doesn't know, he does need to know. We need. We need to know what we don't know. We need to be aware of our own ignorance and our own blind spots. And we need to be willing to refer out. We need to be willing to do research. I know that's a scary statement there for. For a lot of professionals. Research, no. Yes. PubMed, make it your friend. It's important to be able to stay up on current research and be able to explore different explanations. When I went through graduate school, we were taught that people were depressed because they had unhelpful thinking styles. Period. End of story. And that's not it. They may have symptoms of depression because they've got hypothyroid or they're anemic or their vitamin D is low. They may have symptoms of depression because they have unresolved trauma and their plum exhausted they may have symptoms of depression because they're not sleeping well, because they've got sleep apnea. We need to be willing to recognize, and that's all stuff I've learned in the past 15 years, which is I've been out of school a lot longer than that. And recognizing, I think clinicians, mental health counselors, social workers, marriage and family therapists, case managers, we need to recognize that we weren't taught 80% of the stuff that we actually need to know to be effective clinicians when we were in graduate school. I'm sorry, that's just the way I see it. What are some of the best ways to become more secure in attachment? My first reaction is to explore the relationship or relationships that contributed to your current insecure attachment. Now, insecure attachment often develops as a result of parental interactions, but not always. Sometimes you may have had great attachment to your parents, and then you had a really wickedly dysfunctional relationship in adulthood that made you question everything you know. So we can have our attachment disrupted later in life, which is why I say evaluate where that anxious attachment started. And if it started in childhood, then it's going to be important to do some inner child work so that inner child can feel safe. Safe. You can feel safe in your own skin and to develop a secure attachment with yourself so you know that you're empowered. You're consistent with yourself. You're mindful, you check in, you're, you're not mean to yourself one day and nice to yourself the next. You're consistent. You are attentive to yourself. You pay attention to, to what you need, what you want. You give yourself credit where credit is due. You're responsive to yourself when you feel angry, anxious, depressed, happy, curious, whatever. You notice it and you respond to it. You don't just push it away. You don't ignore it. You don't say it's not important. You pay attention. You respond to it. When you're feeling sick. It doesn't even have to be emotional. When you're feeling sick, when you're feeling isolated, or when you're feeling un unsafe, you're responsive to it. So you're responsive to your physical, interpersonal, emotional, cognitive, environmental needs so you feel safe and empowered. You're encouraging of yourself and you're safe in your own head. And that's the one that's really hard. You can be encouraging and tell yourself you got this. You can do this, you know, and use all kinds of good motivational language and distress tolerance words and yada yada. But if you have that inner critic in your head that is constantly tearing you down and basically repeating the things that that unhealthy person from your past would say to you. Those criticisms, those, those rejecting statements, then you're not safe. So you need to get safe in your own head. You need to recognize you're not perfect, nobody's perfect. And you're lovable. Lovable just the same. You're deserving of love. You're deserve, deserving of being safe and empowered. Once you start feeling secure in your attachment with yourself, that's the first step, in my opinion, to building self esteem. You feel empowered, you feel confident, you're aware of your needs, you're living authentically. Oh my gosh. And yes, we are wired to be in relationships with others. We're not wired to be hermits. However, when you're not fearful of rejection, then it's easier to go out and meet people. It's like, great, we spent some time together. I got to know you. I made a good friend. That's wonderful. If you like me and want to continue spending time together, that's wonderful. If you don't like me, you're lost. Ultimately, your loss, your worth, your value, your oxygen that keeps you going as a person is no longer based on other people's opinions. It's based on you and your own opinion of yourself. But going back to that relationship, whatever that anxious attachment relationship was, it was traumatic. And it's going to be important to process those traumas because when people in your current life do things, say things similar to that toxic person from your past, it's going to trigger those memories and there may be this sudden wave of anxiety. Check it out. Facts in this context at this time, this person made this facial gesture or used this saying that just is like fingernails on a blackboard. Okay, Acknowledge it. I felt uncomfortable. Is it because this person is dangerous or getting ready to abandon me based on facts in context at this time, or am I remembering being in that situation before with that toxic person? And my brain is saying, well, you remember the last time we saw this? It, it didn't go well. Well, that may be true. That doesn't mean that this time it means the same thing. So facts in this context at this time is always a fallback and it's going to take time. Go slowly, gradually, as you restore your boundaries. If you are one of those people who has really ambivalent boundaries because you're so afraid of being abandoned that you just let people walk all over you, tell you what to think, how to feel, etc. It's going to be important to strengthen those boundaries so you can start being safe in your own skin, protected from other people's vitriol, if you will. And you know, you don't have to agree with them. You can like them and disagree with their opinions. And that's so important to recognize as you're putting boundaries up that, okay, it's okay for me to say these are my feelings, even if they just are not in agreement with yours. It's okay for me to say that. And it doesn't mean that I'm a bad person. And I'm not saying you're a bad person. I'm saying just saying we feel differently about the situation. And that's a big step. Once you have that secure attachment with yourself, it's a big step to start being authentic with other people and letting them know what your thoughts are. Now, if you have really rigid boundaries, on the other hand, then letting people in will be the challenge. But generally, people with anxious attachment have very permeable boundaries because they'd rather not have boundaries and have a relationship than have boundaries and be alone. Is anhedonia more common in midlife? I don't know if it's more common in midlife. The chain, the, the hormonal changes that people go through in midlife, the psychosocial changes that people go through in midlife can make anhedonia or depression more, more prevalent. So as your hormones go down, as your kids leave the house and you're an empty nester, as you retire and you lose those connections, there are a lot of things that we have to adjust to in midlife that can be exhausting. And there can be times when we, we're just done, we're just so burnt out, we can't even feel. It's just, I, I, I'm just done. So that's, that's not uncommon. I would be curious as to when the anhedonia started and what has changed. What changed right before the anhedonia started? Was there a buildup of losses? Was there a lot of changes? According to Erikson, as we get older, we also look back retrospectively and we may have regrets about things that we didn't accomplish. And grieving those regrets is an important step in moving forward toward that sense of wholeness in older age. Yes, dream life. I do have a, a lot of videos that are useful. I actually have a playlist on YouTube that is the NCE and NCMHCE review. Why are they together? Because when you look at the areas of clinical focus for both tests, they're the same. So yes, I do have a lot of videos on that stuff. I, a year before I was diagnosed with adhd, I expressed concern about my executive functioning. He said, I don't believe in adhd, so I didn't get diagnosed until, until two years later. And I'm sorry that happened to you. Unfortunately, it happens all too often, especially for adults who didn't get diagnosed with ADHD as children. And there's a lot of research that indicates that people with milder levels of adhd, not the super extreme adhd, but milder levels, develop compensatory mechanisms in childhood and adolescence and, and are able to kind of hide, if you will, or mask their symptoms. So it's not as blatantly obvious to the onlooker, but if you really know the person, you'd be able to pick up on it. One thing that I found really helpful with doctors is if you think you've got something, whether it's ADHD or POTS or whatever, find the diagnostic criteria for it. Write the diagnostic criteria down, you know, on a Word document or something. And then for each symptom that you have, write, as evidenced by so difficulty with attention, as evidenced by failing to complete tasks, as evidenced by type it all out or you know, put it in the document, print it out, take it to your doctor and hand it to them and say, these are my symptoms. And it's a lot harder for them to argue when you've got the diagnostic criteria right there and you've got explanations for how you are demonstrating or experiencing that symptom. I, I have never had a doctor argue with me when I've done that. So I've pretty much started doing that every time I go to a doctor, a new doctor, I write everything down and I get all, get all my data together. And I wish we didn't have to do it that way, but the way our medical schools are right now, we do. There was one study that indicated that most doctors have made their diagnosis within 30 seconds of you talking to them. I'm like, I haven't even said hi, hello, how are you? In 30 seconds, are there any clear cut signs that someone is not bipolar? Well, in order to be bipolar, you have to have had a hypomanic or a manic episode. So if you haven't had one of those, then there's a chance you're not bipolar. It may be that you haven't had that episode yet. Not everybody. Well, it's very uncommon for people to Have a depressive episode, then a manic episode, then a depressive episode. You may have eight depressive episodes and then a manic episode. Unfortunately one of the tells for those people who have a lot of depressive episodes and haven't had a manic episode yet. If they get put on antidepressants, it often triggers a hypomanic or a manic episode. Not always, but it's pretty common. They've even got it in the little insert in the box of the antidepressants. So. There is no clear cut way. I guess that's the short answer to your question because saying you haven't had a manic or hypomanic episode yet doesn't mean you don't have the ability to have one. There may be some genetic testing that can be done. I don't know about that. I would encourage you to research that to see if they've deter developed any way to determine that on a genetic basis. Saved and Sound is gives a great example. Working out can be intimidating. It can be exasperating. It can sound awful. Sometimes I think about going to the gym and lifting weights and I'm like oh gosh no, I don't want to do that. But I'll go out on the onto the farm and I will hoe and I will move mulch. I will clean out the chicken coop. There are a lot of things that I can do out on the farm that are going to get my heart rate up that are not traditional exercise like Saved and Sound says you can also just put on music and dance and you know, dance around like nobody's looking. And that's exercise that is getting your heart rate up that's increasing your oxygenation. Hello hot cake. Good to see you. I agree. I don't like any of the reality shows but Biggest Loser is and Intervention are probably two of my least favorite shows for a variety of reasons. But I agree it that puts a lot of pressure on people to lose weight unhealthfully and yeah. So enough said. I agree with you there. What are my thoughts about the two Wicked movie main characters? I am not familiar with that movie. Thank you. Saved and Sound. That's sweet. Is there any. Do I have any advice for tmj? Bruxism is a symptom of anxiety. They call them splints or bite guards. Those can be really helpful. They don't do everything. But I would be lost without mine. My jaw hurts like crazy and if I forget to put mine in at night and so doing that I strongly advise People to talk to their dentist about getting a bite guard that's actually fit for them because a lot of the ones that you get at the drugstore that are that rubbery material, they're actually too thick and you end up sort of almost chewing them like bubble gum throughout the night. And that makes your bruxism worse. So the bite guard can be really helpful. Practicing mindful awareness can also be helpful if you tend to grit your teeth and clench your jaw when you're stressed during the day. Being aware of that is really important. And taking time, just like when you start getting eye fatigue. Taking time to look away from the computer and focus on something else when you notice that your jaw is getting tight. Taking time away from whatever you're doing to relax your jaw, maybe even massage it a little bit, can be helpful. Remember that the vagus nerve and the trigeminal nerve are all right up in here. So massaging your TMJ area and slightly above it can actually help trigger that relaxation response as well. Now, if you're having these intrusive, anxious thoughts, that's not going to do a lot of good. But definitely loosening those muscles can help. Practicing opening your mouth. And I know that sounds weird and I'm not going to demonstrate, but just let your jaw fall open and feel the difference between relaxed and tense can be helpful. There are some people who swear by increasing omega 3s in their diet. Some people. I've talked to several people when I was having a lot of problem with bruxism who just swore by eating avocado. Oops, sorry, I never tried it. But I would encourage you. Avocados are high in omega 3s and so I would encourage you to look at your diet as well to see if there's anything you can do to reduce inflammation and. And see if that helps. But yeah, TMJ is a bugger and a half. Ice can also be helpful. I know it sounds weird. A lot of people are like, putting ice on my face. I find. I find ice to be more helpful than heat because it numbs up the area for a minute and gives me some relief. But that's me. I mentioned roughly 80% of field experience wasn't mentioned in grad school. How can future grad school students like myself reduce that to around 30%? Get to know PubMed or watch my channel. There are a lot of things that I cover on my channel. For example, the the pieces method, how physical, interpersonal, emotional, cognitive and environmental factors all work together. Ha. The importance of understanding the interaction between hormones and neurotransmitters in and their impact on mood as well as cognition. So there's a lot of stuff there that physiological, biophysiological stuff that's important. Gut health. Gut health is another huge issue that they've demonstrated. Has a. Has a significant impact on sociability, on motivation, on mood and on cognitive abilities. So who knew? But yeah, you can go to doc snipes.com clones let's see if I can type it in here. And try out the clones that I have. You can ask my clones anything. They've been educated with over 1500 hours and 10 million words of content. So it can help you parse through that to identify some of the things that might be important. I would suggest that, that you start with my video that I just did on the pieces model and how it can really help you improve your mental health. And that'll give you ideas about things that you may want to learn more about and in order to improve your effectiveness as a clinician. But it's a great question and there's so much stuff out there, it can be overwhelming. Tackle one piece at a time, if you will. If you want to learn about gut health, great. Learn about gut health this week, next week, maybe you want to learn about the vagus nerve and maybe the week after, learn about serotonin. There's a lot to learn and you're never going to know everything. And that's the beauty of being able to consult with other professionals as well as with PubMed and some of the chatbots and stuff that are available now. What are some stress tolerance words? Calm, breathe. I mean, my stress tolerance phrases are something like, you know, you've got this or this sucks, but you've got this. One step at a time. Things that I can tell myself. So when I recognize that this too shall pass, a lot of them are platitudes, if you will. But some platitudes ring true for you and like this too shall pass. That rings true for me. I've been through some crap and I've survived it and I've recognized that, yeah, it hurt, it was unpleasant, it was horrible for a time. And it passed and I got through it and would I want to do it again? No. But it didn't break me. And that's what's important in stress tolerance thoughts is really finding phrases that resi. Resonate with you based on your past experiences that remind you of your strength, your power and your safety. Unfortunately, Austin, when people are giving you mixed signals, it is really difficult. And I I think avoiding eye contact with her might be helpful if you've got a good relationship with her. Now, I don't know what your relationship is with this person. If you're. If you were friends and you can have a conversation about, hey, it seems like you're giving me mixed signals, and I know you're with this other person, I'd appreciate it if you wouldn'. You know, whatever those mixed signals are, maybe she comes up and gives you a hug every time she sees you. Appreciate it if you. You wouldn't give me that hug. That is. Those are reasonable requests that can be made. Sorry, I'm gonna cough. Other people. If you want to jump in with other suggestions for Austin, yes, not making eye contact can be helpful. Taking a break can be helpful. Identifying something else to focus on when you are around her can also be helpful. If you're at church. Focusing on what the pastor's saying or having a particular Bible verse that you repeat to yourself. Going with somebody else. Going with. Not necessarily a. A girl, but going with somebody else so you have someone to talk to, someone to connect with to. To distract you from whatever she's doing can also be really helpful. And I hear if you play guitar for them, that's wonderful. Focus on your music. Don't look at her when you're playing. One of the things that. It seems like I'm not a musician myself, but musicians that have been friends of mine have indicated that when they're playing their music, they are expressing themselves and they are in this state of vulnerability, and it makes it a lot harder to deal with input like that. So when you're feeling vulnerable, is not the time to be making eye contact with her. Play the music. Make eye contact again with somebody in the b. In the. In the church who is not her. Can be effective. Have a friend sitting out there or look up one of the things that I don't know what your church looks like. If you've got stained glass. I love looking at stained glass. So I might look up towards the stained glass and the light coming in through the stained glass, seeing, you know, God's presence, focusing on that instead of her. That would be a technique I would use. I hear changing churches is not practical. It doesn't sound like changing which time you go is going to be practical either. And like I said, if you have that relationship with her, that you can put it out there and tell her this. These things you're doing, I recognize you're not trying to lead me on or give me mixed signals, but they are. So I'd appreciate it if you wouldn't give me hugs or come up and put your arm around me or whatever it is that the mixed signals are that can be helpful. But again, you may not have that kind of relationship. So we're all kind of just spitballing here, trying to give you suggestions that may be able to help take the intensity off. But definitely when you're playing and you're feeling the emotions of what you're playing, you're feeling the spirit in you, probably. You're probably more vulnerable to input from her at. At that. The Bible says, honor your mother and father. That's where I'm stuck. Because when I set boundaries, she turns my world upside down. I'm sorry to hear that. We can love people, we can honor people, we can be respectful, not hateful to them and set boundaries. And I have a video on Surviving the Borderline Parent Maria, that I would strongly encourage you watch. And I have another one that's on emotionally immature parents, which may be helpful too. Ultimately figuring out how you can love her, really not like some of the stuff she does, but you love her and you can be respectful towards her. You're not going to be hateful, you're not going to say mean things about her or to her, but you're also going to set your boundaries and. And figuring out where that. Where that line is, and it's a difficult line. And Surviving the Borderline parent talks a lot about exactly what you're talking about. When you start setting boundaries with somebody who has abandonment anxiety, they will often turn it into chaos and turn your world upside down. It's a great book if you want to get it. You probably can get it used on Amazon, but it's a great book if you don't want to watch the video or you can do both. Whoops. All right, sorry. It jumped on me again. I lost where I was. Anhedonia can be caused by hormone changes. It can be caused by sleep changes. It can be caused by trauma. It can be caused by negative cognitions. There's a lot of things. Anhedonia is the, basically, the inability to feel emotions. You know, you're just kind of flat, your blood gray. And that happens when your neurotransmitter systems get dysregulated. And that happens as a result of ongoing physical, emotional, or cognitive stress. Well, I'm glad you found the page too, Maria. And, and again, check out that doc snipes.com clones page and you can ask questions and get some feedback if you even after this Q A is over and hopefully it'll lead you to videos on the channel that are continue to be enlightening for you. H that sounds like an interesting film. JG or gj? Sorry. The Healing of a Relationship between the Good Witch and the Bad Witch from the wizard of Oz that has a lot of very interesting meta concepts that could probably be discussed for hours in a graduate class, but. Well, that's wonderful that you're sitting at the park Fallen. I am really grateful that you're here and hope that we can be of service. And John, it's kind of interesting that you point that out because the worse we feel mentally often times, the more we gravitate toward high sugar, high fat foods because that promotes activation of serotonin and dopamine in our brains and we may engage in more mindless eating because it's occupying. It's something that we're tasting so we're not thinking. It's sort of an escape mechanism and that can lead to increased weight. And when our mental health kind of goes when we're stressed out, depressed, anxious, we often don't feel like we've got a lot of energy so our movement actually is reduced. And stress actually changes the gut microbiome and can lead to especially central weight loss around the gut. They found that people who are more stressed tend to have more belly weight, basically because the increased levels of cortisol for whatever reason caused the the retention of weight more around the abdominal area. Oh gosh. Good luck to you. Tamika. I am I haven't heard anybody really talk about the NCMHCE since they changed the format, so I'm hoping it's a lot better now. As far as studying. For me, I'm a kinesthetic learner. I do better if I take practice exams and then go back over and figure out why my answers were that I got wrong were wrong and then I take another practice exam that works better for me than reading chapters over and over again. I'm also a big one. If if I take a couple of practice tests and I'm getting the same things wrong, then I will make flashcards either on Quizlet so I can do it on my mobile device or back in the day when I was in college, I'd use index cards and I would look at those while I was on the treadmill or on the stationary bike because I'm with you falling. It's hard to stay focused on things that you're reading for the 17th time that just don't seem to be Sticking. The other thing that can be helpful if there are certain things that don't seem to be sticking is to apply it to everyday life. And one trick I found recently is if you go to Perplexity AI or Chat GPT probably, but Perplexity AI and you ask it for a scenario about whatever it is that you're having difficulty learning, it can actually provide you some scenarios and it can create test questions for you that can help you internalize the knowledge. So that's kind of cool. Good luck, though. Good luck and do remember. And let me, Let me. I will throw that out there. The old version of the NCMHCE had an ability abysmal pass rate. I mean, it was like 30% of people passed on their first time. It was abysmal. What that tells me is the test is bad, not the tester. I don't know how this one's doing, how much, comparatively speaking. But you went through graduate school, you've done your internship, you know how to do this. It's just a matter of figuring out how to pass that forsaken test. And making sure to separate passage of the test from your capability as a clinician is super, super, incredibly important. I can't underscore that enough. Don't let the test freak you out and don't let it undermine your belief in your capabilities as a clinician. Alrighty, everybody. I have been. Oh, thanks, Roller girl. I guess I've been playing with it a lot. It's actually magnetic. So I guess that's why I've. I've been messing with it as much. I need to be better about that. It's my new worry stone, I guess. Anyhow, I hope everybody has an absolutely, positively wonderful rest of the week. And if you celebrate Thanksgiving, a wonderful Thanksgiving. And I will see you all next week. And we will be doing the live on Monday. And the webinar, the CEU webinar will be back on Wednesday as usual next week. So everybody have a great rest of your week and I'll see you next time. It.