In this episode, Maeva walks you through the difference between therapy, coaching, somatic healing, journaling, and all the different tools in helping you improve your life. Each has their purpose, and you need a combo sometimes for the best effect.
The study mentioned in the podcast: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804021/
Follow Maeva on Instagram for more content: https://instagram.com/purposefulliving.co
Want some 1:1 coaching with Maeva? Fill out this form: https://forms.gle/RfBKV8MpCiZu7vBy8
In this episode, Maeva walks you through the difference between therapy, coaching, somatic healing, journaling, and all the different tools in helping you improve your life. Each has their purpose, and you need a combo sometimes for the best effect.
The study mentioned in the podcast: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804021/
Follow Maeva on Instagram for more content: https://instagram.com/purposefulliving.co
Want some 1:1 coaching with Maeva? Fill out this form: https://forms.gle/RfBKV8MpCiZu7vBy8
/studies have shown that holding in feelings has a high correlation, a correlation to higher cortisol, which is the stress hormone and high cortisol. Consistently high cortisol is very bad for you and it leads to lower immunity, toxic thinking patterns, and um, long term exposure to higher cortisol can lead to diabetes, dementia, problems with memory, aggression, anxiety, and depression. So, Now you see why it's so like talking isn't, talk therapy isn't gonna be the only thing that gets, that gets you through this. You actually have to find a way to feel the sensations and, and get them through and out of your body. So somatic healing is this mixture of movements and sensation and working through these feelings. Welcome to Purposeful Living, the podcast that empowers you to live your life with intention and purpose. I'm your host, Mave Sifuentes, a business owner and investor marketer, psychology graduate, certified confidence coach, cat, mom, and improviser. I'm here to break down the woowoo into practical strategies that make. Actual sense for those that love the idea of leading with their heart, spirit, and universal guidance, but struggle to make any logical sense of it. I'm here to talk it through in practical terms and help you put it into action. In this podcast, I talk about communication and confidence. How to communicate effectively with your body, your mind, lovers, partners, coworkers, clients and friends through science, anecdotes, personal experiences, and practical exercises. We'll explore how your lifestyle and habits contribute to living your best life. It is a beautiful summer day today, and I must really love doing this to be inside. To record this podcast, uh, I decided to record a few different podcasts. Looking ahead, I'm trying to take a vacation this summer. Whoop, whoop. I took my first vacation last summer, um, since I started the business and I took a whole three and a half weeks, almost four weeks last summer, and it was amazing. I got to take a good rest. Um, but I, I didn't really catch up beforehand or do work, and I'm trying to find this balance between, you know, not overworking myself and these days I'm working a lot, um, but also being able to build in that structure in advance so that I can rest properly for this vacation that I'm gonna take. So I am gonna go to Croatia. I go to Croatia every year. I've been going every year since 2013. I love Croatia. Um, generally I used to love going in hostels and like meeting new people and doing some solo travel. This year I'm 33 and I think that I, oh man, there are still fireworks going Um, I don't know if you listened to the earlier episodes, but it's just that time of year in June here in Barcelona where the fireworks are just nonstop. But anyway. I used to love going to hostels and traveling by myself and meeting people, and I loved it so much. I just felt so good and in my vibe and really disconnected, and I used to actually do it, excuse me, without taking the time off. So I'd actually work somehow during this time, and that's when the business was much younger and I was younger, frankly, 10 years ago. So this year I was also thinking, okay, maybe I'm gonna go on my trip again. And I was like, man, so I think last summer was last one. I stayed in some hostels and everybody was like 20. And uh, luckily I did meet my current boyfriend in one. We were like, wait, you are, we're both over 30. What are we doing here? But just meeting people who are like just coming, finishing university. Um, they're all just trying to like impress each other. They're not trying to get any, it's a weird conversation between people in their twenties because it's not really talking about much except them trying to impress each other with like places they've been or like trying to just show how smart they are or something. Um, And I remember it kind of got to the point where I was sitting in the lounge in one of the places and this kid was saying there going out to a bar and he's like, do you wanna go out to a bar? And I was like, what kind of bar is it? And he's like, well, you know, it's actually for older people. We went there last night and there was like 24 year olds, 25 year olds there. And I'm sitting here, a 32 year old woman and that's the younger, per older, older bar for older people, which I thought was pretty hilarious. Um, And I don't know, it's just not comfortable. And I just have turned into somebody who appreciates a more luxurious taste now. So this summer I wanted to do my trip and I'm like, oh, I just can't really picture myself doing these hostels anymore. It's not, it's not just the discomfort, it's the fact that, um, Um, I don't really have many people my age there anymore, so there's just quite a big difference in life experience and topics that are interesting to each other to talk about, um, and the level of drinking as well. So I decided to, Uh, hit up a friend. I normally do this solo travel, but I haven't seen my friend. We, last time we saw each other was actually, we did a road trip as well in the algarve region of Portugal, uh, pre covid o. So I haven't seen her since then, so it's been a long time. So she's gonna come with me. We're gonna do five days on an island, uh, have a little, like, rent a little boat and go around and maybe get some electric bicycles and have some nice food. And I'm super excited. And then after that I'm gonna meet my boyfriend. Uh, we're gonna go to this music festival and then I'm gonna go back to England and spend some time there. So I don't have any recording equipment in England, which I probably should bring some there. Um, actually maybe I will, but um, so I have to record quite a few podcast episodes in advance, um, especially cuz I'm outta town next weekend. I normally record on the weekends and. The weekend after that I'm going to London and then I basically have like one weekend left before I'm going on this, this like vacation trip, which finally I'm gonna end up having to work in the middle of it. I know that kind of defies what I've been saying about work life balance, but sometimes you do have to hustle hard and it's just about finding the other moments in life. Like everyday life. It's a marathon, so I'm not gonna, so I will still take two weeks off for like the week in between. I am gonna have to probably do some work. Um, Because we're in a transitionary period with the, with the business and I just need to be there. We're doing a lot of coaching stuff and um, I gotta be on top of it. And, uh, so I'm doing some stuff in advance, but that's also so I can relax more and actually take like anything that I can do now, so I can actually take that time off. I'm gonna do that. Um, and so I'm gonna report record a few podcast episodes today. Yeah, even though it is beautiful outside and I do wanna go to the beach, so I'm getting it done right now in the morning. It's 1230. Hopefully I can get through a couple episodes and head on down to the beach. I think the last episode I was also talking about going to the beach. So that's gonna be a theme of all of these as I'm here during summertime. Um, so today I'm talking about. Different kinds of healing. So we have like therapy versus coaching versus somatic healing journaling. These are all things that I, I think, um, you know, they're recommended. Individually, or like therapy talk therapy is often recommended as like this complete solution to everything that, all the problems that people have. So like, oh, you have this issue, go to therapy, you have this issue. Go to therapy, like everybody should be in therapy. Um, and I'm not sure I completely agree with that anymore. Um, although I, we did use to be the kind of person who said everybody should be in therapy. I think at some point in everybody's life, I. they should do some therapy just because the talking through it helps you understand and see things in different angles and it helps you work through the issue. Um, but it doesn't always help you solve the issue. I think it sometimes helps you understand it or see things in a different perspective, but you still have to do work. And I think that's where people, for what, I think people forget that, that there's, um, that talking about it. Isn't enough. Um, so just a little background about my journey with therapy. Uh, I've been with two different therapists three different times. Um, so like the, the second therapist I did, I wanna say, I don't know how long, maybe a year with her. And then the second time was, Like three months. And then the first therapist, I was with her for like two years. Um, so. Both times when I started going seeing these therapists, it was because I was going through some issues in my relationship, um, that I didn't know how to work through. So I just needed somebody to talk to and honestly, I just needed somebody to vent to because a few reasons. I don't think it's fair or respectful or kind to use your friends fully preventing, um, Especially if you're not doing any extra work, like investing in yourself to fix the issue. And it's not to say, I know some people are gonna be like, well, if that's what friends are for, um, if I can't vent to my friends, then I don't have any friends or I don't know, um, I just don't. That's, yeah, friends are there for that, but you are responsible for fixing those things in your life. So if it starts to become a cycle where you're just venting and venting and venting and it keeps repeating, then it's not fair to them and you're using them as a crutch and you just love to complain and you're not taking responsibility for your life. And if the, your reaction to this is, well, fuck my friends. um, then you're still the problem. So it's your responsibility to solve these things. Friends are great and friends can support you, and friends should support you and family members and people who love you, but they don't have, they have their own, um, emotions to deal with and they have their own things that they're working through, and they also don't have the professional. Inside or capacity or distance from you to be able to actually get you to think about things in a different way. So, um, I went to go see, yeah, two different therapists, three different times. And uh, it was very helpful. It really helped me understand a lot of things about my myself. It helped me learn a lot of tools. I spoke about one of them in the last, uh, episode, which was nonviolent communication. That was probably one of the most important things I got out of therapy. Uh, and it did help me work through a lot of my attachment issues. Um, I am self, self-proclaimed, fearful, avoidant attachment style, but a lot closer to secure, attached now, and I was kind of leaning, anxious attached, uh, in between, anxious attached and fearful attached or like fearful. Fearful is like anxious, dis dismissive. Um, and I'll record another episode about all the attachment styles and those kind of things, but working with therapy really helped me. I had some, some pretty serious abandonment issues or abandonment, um, wounds that were making me repel nice relationships. And I worked through it a lot and that was really helpful for me. But it took a long time and I still didn't fully get over it, uh, until I did some coaching. And that was very like somatic healing. So I'm gonna dive into that today as well, which is like somatic healing and actually doing the work. Because talk therapy of course, is really important to have somebody like saying things out loud to somebody and having them reflect it to you suddenly can make you see think oh. That's what that thought sounds like, or like they just make you try to phrase it or ask. Okay. So why do you think that was the source of that? And just having somebody to work through this thought pattern with you is really, really helpful to better understand the problem and then you have to put some, some work into it. So therapy is really for meta analytical processes. So you're thinking about. Um, interacting with analyzing the events, thoughts and feelings that you have. And this is similar with journaling. So journaling is kind of like talk therapy, but also just the fact of forcing yourself to say something or to write something down has you have to process the information that's in your head. differently. So you have to prepare to verbalize it in a way that makes sense in order to say it out loud to somebody or to write it down. So those are really helpful to just understand what is happening. Um, so therapists are trained mental health professionals, um, with the goal of treating mental illness or mental issues or like I. Issues more than anything. Um, oh yeah. So I forgot to mention in my story, so I did see therapy. I did use therapy for a few years in my company. I provide free therapy to everybody, which is great. I, I still don't think it's enough, but, um, Last year I invested in some life coaching. And to be totally frank, in the seven weeks of that program, I healed some things that I have been working on with my therapist for years that I didn't get through. Why? Because I think coaching, as I'm gonna mention in a second, it is very goals oriented and, um, outcome and results focused and therapy just kind of w. It's long term. It's an intimate relationship. It's working through things. It's not very goal focused. Um, okay. So yeah, therapists are trained mental health professionals. Mental health of course, is a spectrum. Um, there's severe illness, uh, while others experience moderate or mild symptoms of mental health issues. Uh, Regardless of where you are on the scale, a therapist can help you with mental health issues. And I personally think that even if you don't have mental health issues, cuz it makes it kind of stigmatized, right? Or you're like, oh, or like this kind of boomer thinking, or older generations are like, oh, it's so problematic. If you have to go to therapy, that means something is wrong with you. I think we're over that stigma now. Um, at least from my circles and what I see online, but obviously I have, um, confirmation bias cuz I surround myself with these kind of like personal growth kind of people or people that wanna improve themselves generally and wanna be the best that they can. Um, so they're obviously gonna say therapy's a good thing. I think that we're kind of past that, but they're like in the, when I was a teenager even, it was obviously Super stigmatized. Uh, and, and people would be embarrassed to say that they go to therapy or made fun of. And I don't think that exists at all anymore. Uh, hopefully. Um, but I think it's because of this like mental illness thing. But I think even if you're going through something, a break up, a divorce, just any kind of conflict, like I was going through that open relationship that I mentioned before. Um, and I needed support there cause I was, I was not okay Um, and it's not, it's better than a friend cuz you have somebody who's not like, You know, if you're saying it to a friend, then they're just gonna be like, oh, fuck, fuck that guy. Like, why, you know, it's, it's coming from a different place and having somebody who's kind of an outsider and more objective, they just come with the goal of trying to help you figure out what you're going through. Hey guys, just wanted to quickly interrupt this episode to pop in here and say I'm opening up slots in my calendar for one-on-one coaching in September of 2023. I'm only going to be taking on about two clients at the time because my time is super limited between running the business. I'm also, um, doing a bit of marketing for another business I've invested in plus working on this podcast, so I can only take on two at the moment, but it's going to be extremely. Powerful. If you are looking for ways to feel more confident at work, speaking to your boss or colleagues, or if you're frustrated because things just don't go your way and you wanna be able to change that and take responsibility for it, or you wanna be able to speak your needs more comfortably in dating, in the relationship with your partner or even just, you know, be that person that can receive instead of everyone always taking things from you. Um, this is gonna be super valuable for you. Um, so I recommend that you jump on it as quickly as possible. You can either fill out the form and the link in my bio or just send me a DM and we can get that on the calendar, uh, booked and ready to go. Um, so yeah, trained therapist will be able to help you devise, help devise a personal mental health care, mental health care plan for you. So, How's that different from a coach? So I think coaches help with like mental fitness if we're look speaking in a broader sense. So there's mental illness and there's mental fitness, um, which is a proactive approach. If somebody, it's like a practice is somebody's trying to improve their wellbeing. So maybe that's also a better way of saying instead of like becoming a better person. Cuz I know that's gonna rub some people off the wrong way cuz um, They don't think anybody can help them for some reason, but that's just having a fixed mindset. Or they don't, they think that they're stuck exactly the way that they are and they have to accept themselves that way. Fixed mindset, not a growth mindset. And it's also false, but maybe they can align with the idea of, um, improving their wellbeing. Improving their performance, personally, professionally, and growth. So one thing to bear in mind is coaches are not medical or healthcare professionals. Um, They are certified to coach, but they cannot diagnose illnesses. Um, And they shouldn't be working with people with si like severe mental illnesses to try to help them through something. So they don't have the ACCC credentials or accreditation to provide mental health care in the medical sense, but they can help you focus on how to reach a goal and their processes is focused on actions and results and those kind of things. And it can get really deep like I've done and I do with my clients. Um, this inner child work. Somatic healing, which is very intense and, uh, healing and it really takes you a lot faster than, than it did for me than through talking therapy, um, through an issue. So, Um, so how do you know if you need coaching or therapy? It's just to really think about your goals. What are you looking to achieve? Uh, do you just need somebody to talk to? And kind like, even, even if you don't know your goals, I think it might be good to start with therapy. Um, And to try to understand from there, like, okay, what am I trying to achieve here? And then you could find a coach possibly, but if you wanna work on a specific thing, like, I wanna change my mindset around money. I wanna, um, be able to date better. Um, I wanna be able to have a better relationship, or I wanna achieve milestones in my business. Those kind of things. Coaching is usually better for that. It's shorter and it's like specifically designed to achieve those kind of goals. And it's super helpful for a lot of people. If you're looking for longer term care for mental health reasons, then therapy is probably better and therapists can help you sort of work on your goals. I. Um, I have found that it's a lot less goal-oriented, which was kind of frustrating for me cause I'm a very goal-oriented person. Um, and it was just a little bit too talky for me. Of course. It's really helpful now. I'm done so much work on this. I've invested a lot of time, a lot of money. Um, so I'm pretty self-aware. But I think I did need the therapy at the beginning to just understand what are the things that I wanted to work through and could it be goal focused or just kind of feeling things out? Um, Again, if you do have some goals you wanna work on with therapy, it's probably not the same goals that you would do with a, with a life coach. So if there's a bit of overlap, there's like both coaches and therapists have their own specialties and areas of expertise, uh, they both can work on long lasting behavior changes. They both help wanna help you better yourself. They both provide a safe space for you to be listened to and heard, and they're both non-judgmental and supportive. But like coaches, they'll help you build practices for mental fitness. They help you be more proactive. There's a methodology, so a lot of them have like set programs or frameworks that they're taking you through. So, Um, and that's what I do, for example, with my clients. We're taking them through a framework to help, um, get through certain wounds, um, that will prevent you from building confidence, uh, or communicating the right way. And then we actually teach and practice. Um, These skills like practice these confidence skills, take little steps and take action so that you're actually embodying what you learn. You're not just talking about it, but you're, but you're doing things which help you build those brain cells, which help you build those actual skills. Um, and again, it focuses more on the present and the future. In therapy, therapy, you're treating an issue a lot of the time. The people require at least a master's degree in state credentialing. Um, I mean, with coaches you have certifications as well. I'm certified coach and I do have a degree in psychology. Uh, but I think there's a lot of coaches who actually don't do anything. It's not very regulated, so you do wanna check in, uh, and see like what they are about. Um, therapy again, focuses on the past and. Healing from it. Um, so one thing that I did in my coaching that I also wanted to bring up in this episode is somatic healing. So, This has been really, really powerful for me and something that we don't talk about enough. Cause I think in talk therapy, you, well, yeah, you talk through things, but you still don't learn how to feel. And your emotions are sensations inside of your body that are actually linked to body parts. Uh, and they actually have an effect on, um, your physical life and like diseases if you don't feel your feelings. And so this somatic healing, and even if you talk about it and you understand things rationally, It doesn't necessarily solve the issue unless you have actually tapped into your body and learned how to like get those emotions out of you. Um, so if you're doing some somatic healing, for example, like a regular therapist would be like, let's talk about this traumatic experience. But in somatic healing, they would tell you, let's feel the sensations your body is having as you recall the experience. Cuz if you're really imagining it in depth, a specific moment, you're gonna start to feel things in different places. And it's like, okay, let's focus, focus on that. Um, So the underlying theory of somatic, uh, healing is the body's memory of an event, like a trauma traumatic event, for example, is more important and has more of an effect on you than cognitive memory. So it's really, really important healing practice that I didn't even know about. Um, and it, it really changes your relationship with, with those feelings and those events. Um, so. You know, a lot of people will come to therapy when their bodily responses. Have become intolerable. So like, they can't sleep, they're irritable, they have low impulse control, they're like taking drugs, uh, or you know, they're overworking, they're, they can't, they binge drinks. So, for example, they'll go to a party. They can't just have one or two drinks, like they have to drink like crazy. That's a trauma response. And it's also from, um, you know, you've been pushing down your emotions so much. Not only is that gonna cause disease in you in the long run, um, It also, this just leads to so many things. It's causing a lot of problems that you probably aren't even aware of or blockages. And it's having these other responses of like, I'm, um, compulsively spending, I'm compulsively drinking, even if you're not a full on alcoholic. But just like, I can't sit, I can't have just a drink. I just have to like get completely wasted. That's a trauma response. Um, And obviously it's really bad for you, but we can talk about that in another episode. Uh, it also causes people to cheat, to have affairs, to have other things coming up like erectile dysfunction at some point. Uh, dependence, um, codependence on people, so, It's basically that their nervous system is overwhelmed and they need to relieve it because they have these actual physical symptoms because of not being able to feel their emotions, or they don't like the feeling or they, they can't just breathe through it. Um, and they need relief and so they try to, uh, medicate themselves. Um, but you actually can use somatic therapy to get those feel like emotions, work through them, and then get them to pass outta your body so they don't come back. And that is really, really important kind of healing. So there's this book, uh, called The Body Keeps the Score, um, which is by Dr. VanDerKolk. Uh, and he is a psychiatrist and a researcher and a therapist, and he, he basically wrote this book, it's an academic book about the history of mental health over the last 30 years. It's a, it's a pretty heavy duty book. The font is really tiny and it's kind of long, but it's really interesting, um, because he just talks about that somatic, like how, um, Events. He's, he talks a lot about trauma, so he talks a lot about PTSD and, and, uh, these like very, very traumatic events. But, um, he kind of ties back to, you know, how it gets stored in the body. Um, he also starts talking about ear early medications, like how early antidepressants can help people. Um, But that there's, he says it's a reductionist view, that mental illness as a brain disease, it's a full body disease. It affects the full body, is what he says. Um, so from this paradigm shift, he said that we, we actually have the capacity to heal each other. That is equal to our capacity to destroy Language does give the power to change. Uh, so I think that's in a lot of facets. So like language, the things that we say to each other. Affirmations. I'm gonna do an episode on affirmations at some point as well. How we can regulate our own physiology through breathing, moving, touching. And it doesn't necessarily need to be drugs, like just moving our bodies around. Um, can, can actually. Like all of this somatic healing can get all of this energy to, to move through and out of us and can be really healing. Even animals, wild animals, when they've had a traumatic event, um, like if they've been attacked by an animal or something, and you'll see they just like shake. They just shake like crazy. To get the energy out of their bodies, and then they go about their day. And, um, babies do that as well because they're just like, oof, I got all of this. Like, emotions get stored as, as physical sensations in your body. And if you just, there's a lot of somatic like movements that you can do. And a lot of it has to do with shaking or swaying or, um, you know, thi this kind of movement actually moves that energy through you. And this is not woowoo energy. This is, sorry, woowoo like hippie stuff. This is truth and it's what animals, what do in the nature. Um, so the idea behind this is when the amygdala, which is a part of the brain, sees a threat, it gets the stress hormones. Cortisol, um, oh, what's the other one? Um, adrenaline, uh, to create it, it wants to orchestrate this whole body response that gets us to either run, hide, fight, or freeze to control this threat. Um, and then it actually changes our body, what's happening in our body. So we have quicker heart rate, shallow breathing, sweating. We can't think clearly. Um, and then the frontal lobes. Which Dr. Vander Coka calls the watchtower. It offers a view of the scene from above. Um, so. So the frontal lobe is supposed to be like, oh, false alarm and turn off the brain smoke detector, which is the amygdala. Um, but in a lot of cases today, since we're not actually in war, we're not actually getting chased by a line. I mean, we are in war, but I'm in some places are of course. But I mean in like our day-to-day lives, maybe p people listening to this podcast when you feel anxiety, um, it could be because. You sensed a different tone of voice from your partner or something, or um, somehow you feel offended by something and it actually triggers this kind of emotion from the, from the amygdala. Cause it feels like a threat. So any kind of th thing that your brain might interpret as a threat, if fire, it will fire off these hormones that actually change the way your brain is working. Um, So people with ptsd, for example, the balance between the amygdala and the frontal lobes changes radically, and it makes it really, really hard for the brain to recognize that the alarm is that it's a false alarm, that it's unwarranted. So then it keeps having these sensations and you keep feeling them. You continue with the shallow breathing heart rate, the ability to think clearly, and that's anxiety. And it stays, it stays in your body. Um, So the parts of our brain that are on lookout for danger, they're always alert and even the slightest sign of a threat can trigger. And so you, that's when sometimes you're like, oh my God, I can't, like, I can't, I can't, I can't deal with this. Any kind of thing just like throws you over the edge cuz you're holding it onto all of these and you're not able to regulate your nervous system until your body, it's okay. I'm not actually in danger right now. Um, and it, it keeps us trapped in a prolonged state of emotional reactivity that takes its toll on the body. And it actually, a lot of this is related to physical symptoms. Um, there's actually research that I have linked to in the show notes that suppressing emotions is associated with high rates of heart disease, autoimmune disorders, ulcers, ibs, gastrointestinal health implications. Um, if you're experiencing anger, sadness, grief, frustration. Not letting yourself feel these feelings leads to physical stress on your body and it leads to disease. So if you're like, oh, I'm having all of these stomach issues or heart issues, it could very well be because you're suppressing emotion and then you may be medicating in another way because you're uncomfortable with the physical sensations that emotions provide to you. Um, studies have shown that holding in feelings has a high correlation, a correlation to higher cortisol, which is the stress hormone and high cortisol. Consistently high cortisol is very bad for you and it leads to lower immunity, toxic thinking patterns, and um, long term exposure to higher cortisol can lead to diabetes, dementia, problems with memory, aggression, anxiety, and depression. So, Now you see why it's so like talking isn't, talk therapy isn't gonna be the only thing that gets, that gets you through this. You actually have to find a way to feel the sensations and, and get them through and out of your body. So somatic healing is this mixture of movements and sensation and working through these feelings. So, um, You know, it's all connected. That's why there's these sayings like, I have a gut feeling, or I'm heartbroken, or I have butterflies in my stomach. And it's all because these are actual feelings and emotions that you can feel in your body. Me, when I get really anxious, I used to always feel in my throat, for example, and it's cuz I couldn't. And I realize now that I've been doing a lot of this work on speaking my needs and working through boundaries. Like I don't feel this like, um, A choking sensation when I get really anxious about stuff. Cause before it's cause I couldn't speak my, my need. Or some people feel it in their chests or in their stomachs. So one quick exercise you can do now with this podcast, although, um, we could work through if we were to work one-on-one, I actually guide my clients through a whole um, A whole, um, healing through this, but you could set a timer. So it's kind of like a meditation or especially if you feel emotional about something. So if you get upset about anything coming up in the next few days, like pause and deliberately and very slowly just scan your body for tension or anything, like any kind of fluttering. Huh? Like, just focus on what it is that you're feeling and focus and let it get bigger and just like really, really try to feel that feeling. So when you find it, be curious about it. Don't be judgmental. Just try to feel it. Notice the feelings, notice the thoughts. Take a deep breath and breathe into the place in your body where you feel it, and just breathe. Through it until it like dissipates a little bit. So that way you're not ignoring the feeling, you're feeling it. And then you're also kind of dissociating the emotional feeling with the thoughts. Cause the thought you can control the thought you make up. And if you're going into a spiral, that's actually up to you. But the emotional sensation is not, that's like a natural reaction, but you can breathe your way through it. Um, so. That's my quick episode on my thoughts on therapy versus, uh, coaching versus somatic healing and journaling, and, uh, I look forward to seeing you in the next episode. Okay.