61. When All You Can Do Is Breathe - Erica Savage Wilson

 "When you wake up in the morning, before you say a word to anybody, before you touch your cell phone, before you do anything...If you wake up before your alarm clock goes off, or even after it goes out, take that same hand and put it on your heart and take that other hand and put it on your belly. Now say the sweetest things that you can say to yourself. I'm telling you, you will be better for it."

Join Dr. Patrice Buckner Jackson & Erica Savage Wilson as they talk about Breathing and Reframing the Brain. 

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Transcript

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Hey, hey, hey friends, I am Dr. Patrice Buckner Jackson but you can call me PBJ. Welcome to another episode of Heart Work with PBJ where we are disrupting cycles of burnout and compassion fatigue for overworked, overwhelmed professional women who give everything to everybody else and rarely keep anything for themselves. Friends, I have another phenomenal woman from the Heart Work Community to introduce you to. But before I do that, I have a request. I need you to like, subscribe, and comment wherever you listen to this podcast. By doing so you will help us get this message out further faster to other people who need to hear it. So would you do that for me? Wherever you're listening, YouTube, Apple, Stitcher, wherever you might be listening or watching. Please subscribe, comment, like this episode and tell us what you think. All right, y'all, I'm going to lead with this bio. I'm overwhelmed with honor to spend time with this woman. Um, so I want to do her bio justice. So I'm going to read it to you. Okay. Erica savage Wilson is a brain injury champion, and the founder of The Reframed Brain, having sustained a serious traumatic brain injury in 2021. Erica has professional and personal worlds transformed significantly, her life changing injuries forced a year long focus that included multiple therapies, adaptations, and recovery accommodations, with the support of a poly trauma medical team, family and faithful friends. Erica is a former director of a political consulting and data management firm in Metro DC, where she spearheaded the firm's partner outreach program and lead its political consulting and marketing intelligence data tagging program. She also oversaw the execution of an 18 month international campaign, where she trained and manage teams responsible for reviewing and researching extensive data specific to Iraq war veterans, and their impacted family members. However, Erica's crowning achievement is having served as an emissary and South Sudan in 2019, to address water access issues and be instrumental in in the freeing of a political prisoner. Erica's writing and consistent media engagement through 2021. Most notably, as a Thursday night regular commentator on Roland Martin Unfiltered made her a voice of political and social commentary. Erica is creation of the reframed brain podcast that debuted January 2022, brings her nearly two decades long political expertise, media engagement and energy into scope, as she expertly centers brain health and unseen injuries. This is critically centered especially as the ongoing global pandemic has given rise to anxiety, stress, depression, suicide rates, and mental health service demands. Erica has experience driven injuries, primed her to provide expertise and creating environments of healing and wellness to individuals, institutions, and corporate structures. Erica savage Wilson, it is an honor, it is an honor, thank you so much for joining us and sharing with us today in the hard work community. So I always start with this question. And it means so much to me, because I think we get to learn more of the layers of all of our guests. So if you will start by telling us Who who are you? Thank you for having me as a guest on this most wonderful podcast. I appreciate you Dr. Jackson. Erica Savage Wilson is a brain injury champion, a Brain Health Champion, and a transformation coach who creates unique paths to optimize brain Hill. And all of that being said is birthed out of a experience that I have had I was a former director at a political consulting and data management firm, and have been involved with politics for the better part of my life at the local state and congressional level. I live in Metro DC, so that is the heart of political activity. So being able to travel all around the world to be an emissary to engage the way with which I engage people was really a blessing for me. And I was traveling for work last March 2021. And was traveling actually to Georgia. And I was in another state when I was hit twice by an 18 volt truck. And that left me with a number of physical injuries. But it left me with an unseen injury, which is, which is a traumatic brain injury and having medical practitioners effectively tell your family and support that the high functioning executive that you knew is now effectively a toddler. And so all of that functioning that had once before had really was disrupted. And so to go back to saying, I'm a brain injury champion, a brain health champion and a transformation coach, it is because I intimately and specifically understand what it is to have a major reset in your life. As a poly trauma patient, as a brain injury person, there was no person that could look to that look like me that I can say, Wow, this is whose experience mirrors this one, it was one specifically tailored for me, so to speak. And to come out of that having nine practitioners therapists, and to be able to now walk, talk, read, speak, have balance, to be able to tolerate being around more than one or two humans, alongside all of the other physical things that I've had to move through, it really does make me an expert, and being able to say, I get it. And as we move through a pandemic that has been very unforgiving in the people that it has had meat, the grain and the people that are suffering suffering with long term injuries themselves. And then those who are not undiagnosed, but have had to return to offices or still working from home in managing care for parents care for kids and managing their own new self, because we're not the same person that we are in 2019. As we are in this present year in 2022, I am able to say, I understand that. And there is a path that I walked. And there is a path that I can help you to create because I've done the work and still doing the work. And I have come out on the other side. Not smelling like smoke. So that's who I am. Now I'm in the business of transforming. And I'm very, I thought I would never be able to hear myself say this. But I'm grateful for every day from March 15 2021 to the President 2022. To bring me to this place where I listen, your the power that you bring through your testimony is palpable. We can just feel it in the perspective. We got it. We got to talk about that perspective. Because I heard you say it these are not your exact words. But basically this journey was suited for you like it was catered for you. And then at the end to wrap it up and say I'm grateful for every day. And in the description of this person that you know, at this point is more like a toddler to what we see today. I know everyday wasn't rainbows. So please help us understand that perspective. And how you hold on to that perspective. Dr. Jackson is literally the title of your podcast. It is Heart Work. And that I talked about how the brain and the heart are so intimately connected because they absolutely are when we deal with the issues of the heart, with the central processing system, the most powerful and complex organ, which is the brain that speaks to the heart. And when we open ourselves to doing that work, it is absolutely tough work. And to be able to be given another moment, another day to engage in that work, and sometimes that work looks like breathing. But breathing is a fantastically wonderful exercise that we're able to do without even trying to do it. But to say that this day, perhaps I'm not able to get up and move, perhaps I'm not able to speak as clearly as I would like to speak, perhaps I'm not processing as well as I want to, but there is something that I can do that is intimately connected to my heart and breathe. And so there is something called diaphragmatic breathing, where you breathe through your belly. So that type of hard work, that type of very intentional work, is how I moved, one of the things that I share with people around, the question that you asked is that even if we lay and we do nothing, we're still aging, we're still moving, there's still things that are happening within our body that keeps the process of time moving forward. So absolutely, it was not rainbows, and to know that I intimately have a relationship with thresholds of pain that I could not ever imagine. And that the way that I was able to move through that pain, because my heart continue to be was to breathe. So I know the power, the importance, and the posture of breath. And that gives me absolute power. So that's how to be very honest with you, Dr. Jackson, I was able to move through every day, it was literally dealing with my heart every day dealing with my mind. And just experiencing that connection. The way that you speak about breath, and breathing, it calls me to accountability, to appreciate the things that I take for granted. It's so easy to get caught up and wrapped up into the things I need to do and the hats that I wear, and the responsibilities that I have in the face that I need to show and all of the things that we're called to create it, and thankful for, right? All the things that we're thankful for. And we get so I can get so overwhelmed. And so overshadowed this reminder, to start with breath. To start with breath to go back and remind myself regardless of what the things might be, I have, I can breathe. I have breath and and I've had sessions with women, Erica, where I've literally had to remind them breathe. Just stop and breathe. And they don't realize that and holding their breath. They don't they don't realize they've been taking shallow breaths, just just enough to survive. They don't realize they haven't had a deep breath in who knows when. And the brain feels that the heart experiences that your entire body, your creative thinking, like your logic, your wisdom, everything is impacted, when we forget the most critical things. Absolutely. Take me back if you will, to prior to this traumatic accident that you were a part of. And this life, this international stage and life that you were responsible for. How was your operating of life there compared to now meaning was breath and heartbeat and all these things as evident to you then as it is today? It wasn't and what is so amazing about that is when I think about specifically 2020, Because I also suffered significant memory loss. So I'm very grateful that the Spirit of the Lord has brought back much of my memory. I have not recovered all but I had resolved and said to the Lord last year, like if you do not restore all of my memory, it is well with me. And so I'm grateful to be able to recall some of those things because I would meet and do a live every week specifically in 2020 because that was a big election year, especially with the general election and then the senatorial election in Georgia sagas doing a lot of work for COVID, we just had COVID come into our shores occupied. So there was a real kind of stillness and shifting and trying to understand the new and novel virus. I just walked off a Google stage here in DC. It was a lot that was happening at that time. So it was, boom, boom, boom, boom, boom. And I just gotten back some time ago from South Sudan, and Uganda, and was very, very happy because the work that we put ourselves into really resulted in some foundational wins. So it was just moving at a pace that was demanding, but it was something that I was used to had done international coverage for an affiliate in Johannesburg, South Africa, around the that next year, moving into that next year around VP, now, VP, Kamala Harris, it was just a lot that was happening. And I can remember when I would go live, particularly during 2020, I spent that year, interestingly enough, saying to the audience, before we close out, and let's do breath work. So I would take deep breaths, with everyone on the other side of the screen, not knowing that that was something that I was going to need that the next year. So when I think about kind of the landscape, that I kind of paid in a way is very extraordinary, because it was almost like a preparation for what was to come. And from there to now, I had two cell phones, you had to get on my calendar, making sure people were registered under understanding the importance of the vote what was at stake, just constant, constant constant going and to be at a to then move to a place where life has essentially shifted, we're being on a screen like you and I were it was completely intolerable. There were a period of months where all I could do was color. Because I wasn't able to read or write for a few months. So all I could do was color I was very, very sensitive to sounds and noises. So though I suffered hearing loss, my audiologist determined that I wasn't able to wear the hearing aids because the sound just even the wind whispering was too loud for me. So there was an incubation period, to be very honest with you where it was just me and my Creator. And it was like that for months and months at a time and I had not known that level of quiet. Since I believe I was a child when we weren't raised watching television, me and my sister would just spend time in our rooms reading books. And that is why I really can appreciate though there was a great deal of pain that we're in moving through mental health challenges. But it was a time where all that really mattered was that I was in a place of quiet that that was the most important thing being in a place of quiet. So it has definitely shifted and not just shifted temporarily. It shifted me to the place where I had a very strong social media presence. I was not able to be on social media for about seven months. And so moving back into it, I'm very deliberate about what I do. But what I have carried for for from that is I appreciate the quiet the very deliberate acts that I do every morning which is ensuring that I am one with myself that I'm hearing from hearing from the Lord that I am talking to my subconscious in a way that will move me because we have no idea what the day brings for we have calendars we have no ideas but the idea with day brings forward but that first hour of the day, the phone does not receive that. Nobody else gets that. That is my time my hour and that understanding the healing power of plants understanding the healing power of taking naps that the brain does need time to rest. So the shift from as my health team has said the old Erica because I have to agree I had to grieve her. Mom, she is no longer but when has resurrected, what is came forward has been such an intentional woman that is, has a strong foundation and a strong work ethic and has been empowered by something that Jesus said he was intimately acquainted with, which is greed. I'm so intimately acquainted with grief and pain that it has given me a platform, it has given me a voice of power that I, I could have never gotten from politics that I could have never gotten for media that I could have never gotten from any other gratifying thing that I've experienced in my life. I want to stay there for a moment and talk about that transition. Here in the Heartwork community, we talk about discovering your brilliance, your purpose, your shine, right? And we teach that that purpose doesn't change. No happens in life, no matter what comes, no matter what goes. Now, your expression of the purpose. That's what we call passion, that that may change the the profession, the career, the title, the expression may change, but the purpose does not change. And I think we get wrapped up in our job descriptions and our titles and our BIOS and we think that is the purpose. But I believe the purpose is deeper than that. And I believe that you are the true testimony, that purpose does not change. Because although the expression out of that purpose, you may not be on Roland Martin as much or doing the international work as much yet, at this point, or in the same way. But you are still expressing the purpose that God created you with? So would you would you talk to us a little bit about that transition, that pivot in that understanding of who you are, regardless of what the expression is today? I love that question. Because it was there's the movement of the great resignation, it was literally a great resignation from grinding and hustle and holding that up as a banner. This is how I prove my work. And that was an ethnos that I operated in, I allotted myself and I'm here they're everywhere. And what I have come to know about the transition that I've making is that the most powerful part of me is the one message that all of those collection of experiences are not wasted. I don't believe that guy waste any experience. They're not wasted. For you to be Dr. Jackson puts you in front of an audience, your delivery, your message is your message, right? So for me to move forward to a stage and be able to share some of the things that I've shared, but to be able to talk about the level of resiliency that I have experienced. And that it's not a a word meant to just invalidate any one person's experience. But it is effectively about transition. Because at the core resiliency is about flexibility. And to be at a place in my career, where I felt like Okay, get ready to move to the next thing. And to be so arrested to come back and say your next thing is not the thing that you're actually envisioning. And I want to pull you to a place where you were being reset for the transition that I need for you to go so I've called it a divine interruption. And that interruption has really blessed me in such a way because I become more one with Erica become more one with my message I become more one with what exactly I am to do, that there is a through line with everything that I am to do. And I could not be more grateful. And I say this with great humility and understanding that all brain injuries don't look like people come into brain injuries, so many different ways. The one that I've experienced, I am so grateful to have the experience that I've had, that could bring me to a place to say I am grateful and this experience was not for me this experience. or his was for other people for a person. And so signing in, so to say to then be able to reach the place, and maturation of the heart, maturation of the mind maturation of the spirits of the experience to say, Now what would you have me to do. And so that is where I am. And I love that before, before 2021 after 2021. Now, a common thread that I see is you using communication or giving voice to people or persons or communities, who may be in a dark, concerning what they're experiencing, and bringing light to that thing, you know, whether it be prisoners of war, or underrepresented people in voting, or people who are struggling with their brain health. That is what you continue to do. I agree, Dr. Jackson, and I'm very, very grateful because the suite of services that I had, as a poly trauma patient afforded me to be able to have the team of practitioners that I have. So I've been very transparent and honest about my process, about the fact that I had to have a suicide prevention plan put into place because you're talking about a part of the brain, the old brain that I was operating out of that was the amygdala, fight or flight. And all of my responses would be temper tantrums, throwing breaking things, because the executive functioning the new brain, that that part of my brain, the frontal lobe, where logic reasoning, processing, all of that lies, that entire root system was damaged from both of those hairs. And so to have this real appreciation of kind of teetering between that place of life and end of life, and to have a team, a neuro psychologist, and a therapist, that I meet weekly, that were able to walk me through, as I partner with them to do the work more as they say, Erica, you're doing the work, we're merely guiding you along. But to intimately understand the brain and some of the different parts of the brain and neurotransmitters and what needs one and all of those different things that happen, I say that it is uniquely necessary for people to understand that, as you said, when we have losses, be it divorce, be it, the pandemic has been a great loss, because who all of us, all 328 million of us here just in the United States, 7 billion globally, we are not who we were in 2019. And I don't care if our hair didn't change, if our lens prescription didn't change, we are effectively not the same people. So there is a need to recognize that understand that angry that and honor ourselves in actually doing that. And then the accepting part of this is a new way of life. Now, to say that this will always be like, I don't know. But effectively, we understand that this is a new way of life. And so I wrote about that to say that I had to do that I literally had to grieve the Erica that I once knew, and say, gosh, there's this new Erica that's here, like this is the one that's writing you all right now. And I'm really still having a very difficult time accepting that and so to have professionals in place to be able to do that. And then to also have systems techniques in place, so that I personally can move through that has been something that is uniquely wonderful, and terrifying at the same time is kind of how I say to God as God, you are terrible. And that was like, I didn't know what that meant before. But for me, I feel like I know what it means the same one that shielded me right and told that no steel demanded that I go through this very transformative, painful, hurtful, very complex transition and transformation. Yet here I am. On Heartwork, talking to Dr. Jackson, about that very thing. You mentioned having systems and support and a team and I just want to make sure that people don't miss that. Because sometimes, especially when we are facing a very fearful, unexpected season of our life, our response may be to retreat. And as you were saying, because of your injury, because of what was going on, physically, you have certain reactions, and now you have more understanding of how that works. So there are two things going on there that I here, one, we don't do this alone. You weren't created to do it alone. You weren't meant to do it alone. Isolation is not the answer, there is someone to help you. And it doesn't mean you are there is a weakness, it is wisdom. It is wisdom to know that there are people who have the knowledge, skills, ability and heart to help you do the things that you need to do to be who God has called you to be. And then on the other side, what I heard, is the understanding that we need as helpers, because if you didn't have people, and I know you're here to train, but I gotta keep going. If you if you didn't have people on your team, who understood what you were going through, they may have been turned away on the throwing things days, they may have been turned away, on the days where you knew what you wanted to say, but you couldn't, you couldn't figure out how to express it. I can't imagine the frustration that it builds when you know what you need to communicate, and you are a communicator. And you cannot form that. I needed knowledge that, but to help people who were with you, who understood enough about what was going on with you, to stay with you, and to walk with you. And to be right there with you. As helpers. We need to have enough understanding, to walk with our friends, our family members, whoever we serve, you know, whatever work that we do whatever ministry that we do, we let's not take for granted. Let's get educated and know enough so that we can serve well. We need to serve well. We need to care, well. We need to love well. And I'm talking sometimes I love it's an unintentional, meaning I'm here, I just know I need to be here. Like I don't know what to do. But I just know I need to be here. And what I would challenge you to do is get informed. What I would challenge you to do is getting updated I share with Erica, right before we came on that my stepmother struggled with vascular dementia for over 10 years as a result of a stroke. And being a part of her care team with my father, and my siblings, and nurses and people who came in and that kind of thing. If you didn't know enough to know what was going on inside of her, there were many opportunities to say I'm not doing this, because this is too much. But the understanding also gives you another level of grace. It gives you another level of grace. So we have to come out of the isolation and connect with the help and allow the help. But as helpers, we need to be equipped to help well, and to love well agree. And that leads me to the reframed brain. So I spent some time there last week listening to your podcast, and I'm so grateful for it. First of all, help us understand the title The Reframed Brain. Because that's exactly what I had to do. There was a reframing a large reframing that happened in my life and specifically around my brain, but perspective as well. And so what the reframe brain podcast serves to do is to center brain health and unseen injuries and brain health is not necessarily a sexy topic, but because of the pandemic. And you mentioned your stepmother who had you all shared in the experience and she for 10 years, vascular dementia, that black people are over represented in dementia and Alzheimer's cases. And a lot of that is because of what has happened years before. We don't sleep well. There's a lot of fight or flight because we're always on alert. We're all there's a lot of trauma that's around us. We're community. And so a lot of times, particularly if somebody's first generation, particularly college student first generation and maybe break into six figures or more, then the onus is almost expected to be on that person to care for the family, well, they have more education, they have more resources. So even if maybe they're married or not married is, yep, we're counting your wallet. And we're counted the number of bedrooms that you have in your home. So we have come to the conclusion that you can do it. And so that leads us and then just a lot of the things that we ingest, particularly dependent on the neighborhoods that we live in the social determinants of health come in. So if the air is not quality air, is the air that we're breathing in all of these different factors really lead us to a place where there's an over representation of a condition that I don't have to share with you, Dr. Jackson, but for your audience, it is really, it is really aggressive. And to have a person who is themselves that perhaps lives on repeat in their things that they forget, I just want to stick a pin in this as we talk about the reframe brain, some of the experiences I was having early on, and I have a really good friend who would come from DC proper, every day. To be with me, every Friday, she has a demanding job. But like when on the occasion that we would go out, she would be like right on me holding my hand, because I may forget where we are. And I've shared with people, there are times when I'm walking to a door, and I'm standing there not because I want to hold up anybody behind me that I don't remember, push pool, how this is open. So what the reframe brain does, it centers brain health and unseen injuries to make all of us aware because we're all being impacted by the pandemic, whether or not we have a diagnosis of anxiety, depression, stress, anxiety, depression, or if we experience and experiencing grief, and other stressors, understanding that this most powerful and complex organ of which there have been 00 100, zero, successful brain transplants, we have to take care of it. And a part of the way that we take care of it is we have to actually prioritize ourselves. And that is not selfishness, that is not being not sensitive to other people that's not being compassionate. In everything that we do, we have to make sure that we're taking care of ourselves first. So we have on the podcast, different guests, wellness experts, professionals, we have a healthcare executive that's coming on to be talking about disparities, but what they're doing is highlighting the importance of keeping your brain and unseen injuries like the ones that I've mentioned before. Ensuring that we are posturing ourselves to do the best that we can possibly for sales, because I'm gonna go ahead and tell you in the next. I'm gonna say two to five years, brain health is going to be a running discussion topic. And not just amongst the academics, it is going to be a running discussion topics at one of our neighborhood grocery stores, Wegmans, there's a whole area, which is like a boutique, a large boutique grocery store. But in one of the areas, there's a whole section dedicated to just brain health. So these are in neighborhoods where, you know, people can afford to spend, you know, $60 on three things and there's caviar bars within those particular markets. So there's that's already there. We understand how disinformation trickles down to under represented but over represented in the prison, industrial complex and asthma and all manner of diseases that do a number on the body, which are usually black people of color neighborhoods. Trickle down last, so it is most important. I felt like it was my responsibility to ensure as a person that looks like me, where I'm not seeing that conversation being had specifically to bring this to the forefront to center brain health and unseen injuries and let people know that I see you. You don't have to have a diagnosis. But I want for us to take care of our central processing system. So no is the sentence and we're ensuring that we spend incredible time with ourselves ever Reading to make sure that we're setting our day. And other tools and techniques that are provided within the podcast creating an environment of healing. You talk about what your stepmother has experienced and how you all had to first you know, arm and equip yourselves. So those types of conversations, if you're in proximity of someone who has an unseen injury or brain injury, everybody that was in the pandemic qualifies to listen to this podcast, because it is definitely something that is very much so necessary, and hopefully preventative, but very helpful for those people who may be experiencing gait or being in proximity of people that have a diagnosis or otherwise. Thank you so much for bringing this conversation forward. So that all communities, especially those that may not get it very quickly, can start having these conversations, because I believe we've seen it for generations, I believe it's gone without a name, and without a label. But we've seen it in our family members, we've, we've seen the stress on Big Mom, or grandma or uncle so and so. And we've seen people turn to other sources because they didn't know what to do, because mental health was not a conversation. So it's beyond time now. It's beyond time now for us to have this conversation. And even for the folks who listen to this podcast, because we talked to people who are dealing with burnout and compassion, fatigue, and they're overwhelmed, and they're overworked. And we keep saying I got it, I got it, I got it, I got it. And we always say that overwhelm is the whisper, but burnout is the demand, you will, your body will stop. It will if not a robot, you're not superhuman, it will stop. So this self care. And again, I'm so grateful that we're starting to have more conversations about self care. But I'm very passionate about it not being a resort it down to just a facial, or just a walk every now and then or just a checkbox. This is real. You need to listen to your body. And you need to be informed and educated on on your social media. I heard you talking about eating blueberries one day? Yes. Every day. Yes. And these are things that we don't know, you know, we don't pay attention. But if something as small as taking a nap every now and then eating some blueberries, taking a walk breathwork I heard you earlier talk about talking to yourself conscious and, and I connected that with affirmations, I assume that's a way that you can do that. We take these things for granted. But it really is medicine isn't medicine and it and it's needed. It is needed for us to continue to be everything that we were created to be these bodies are the vehicles, we were given it to that. And if you're if your vehicle is broken, you can't go. You can't do it. So we have to take care of ourselves. Is there one thing and I know we've mentioned a lot of different things. But for somebody who says I've never had this conversation before, I've never been convinced that I needed to do anything about my brain health. Is there one thing that you would suggest as a starting place? Well, I would say thank you for that. Dr. Jackson, you do. There are too many people that have gotten out of here way too early. Because they were just their bodies were overpowered they were tired. So when we hear people say, Well, you know, they just say they were tired, and a person has been transitioned expired. That's one indicator. I would say that. This is the most powerful and complex organ that orders everything. And it too has a process by which it cleans. And I would be willing to bet that if a person is on Go, go go and if they're only getting a few hours of sleep, that the process of diffusion which is the brain cleaning itself every night, I can imagine that it will look like unfortunately a landfill. Do not allow ourselves don't allow yourself. Don't allow the power of who you are. To lay rest get up, go to sleep get up, go to sleep, get up go to sleep in a landfill. That is not you. The Excellence to divinity, the power, the beauty, that the intimacy that you could have a twin and that twin would still never be you. You do. And so because it is unseen, and that's why I really underline, we've sent her brain health and unseen injuries that because we can't see it does not mean that it is not alive and living. So brain scans are great to get. But I would just say, starting with understanding that if we are if the first thing we're doing is getting up in the morning and touching the cell phone, if we, the first thing we're doing, if we're not drinking, room temperature water, when we get up in the morning, if we're jumping out of bed, no matter what time it is, we have to be at work, that that is greatly impacting your brain, and it will age a lot sooner than you would want it to end there are going to be conditions and issues that they will have to then care for sooner than later. So I would say, we are in need of this information. To please please, please start taking the trash bags from out of the landfill. Allow yourself proper sleep 18 to 65, at least seven to nine hours asleep is what the CDC recommends. Please stop looking at cell phones before you go to bed at night. Please, please, please. And take one hand, put it on your heart, take another hand, put it on your belly and say the sweetest things you can think to say to yourself, and go to sleep. And when you wake up in the morning, before you say a word to anybody before you touch your cell phone. Before you do anything. If you wake up before your alarm clock goes off, or even after it goes out, take that same hand, take that other hand, put it on your belly and you say this sweetest things that you can say to yourself, and I'm telling you, you will be better for it. Erica my sister, I can't I can't thank you enough. I can't thank you enough the things that I'm learning from you. I've never heard before. It's brand new. And it's so real. So I hope I hope everyone who's listening will continue this conversation with you through subscribing and connecting with the reframed brain. And not just listen, friends don't just listen. But do something with what you're learning. That action, the activity that is what makes the difference. That's what brings the transformation. So you just heard right now the going to bed routine, our waking up and what kind of rest and what happens in our brain when we rest. I had no idea. And I know I'm not the only one. So I challenge you to take what you have learned today and do something about it. Erica, before we close, is there anything else you want to share? Anything else you want to say? How can people connect with you, whatever the floor is yours. I appreciate that. And just for people to know that sleep is when your brain cleans itself cleans out all the toxins. So we definitely need quality sleep every night. You can follow me on Instagram is @1EricaSavage, the number one Erica Savage and I always say there's only one Erica Savage. And on Facebook if you want to follow me or send me a friend request, it's my entire name Erica Savage Wilson. I'm also holding a virtual event a virtual intimate event is a masterclass May 10th, 11th.,&12th is going to be from 7pm to 7:45. So if people want to connect more intimately around what I've shared with Dr. Jackson and I have talked about, you're like I'm really interested, I want to know it is a no cost event. Follow me so that you can get connected on that go to the reframe brain.com Get on that email list. And that way you can be up to date on all of the updates coming from that event. May 10 11th and 12th is to Tuesday, Wednesday Thursday, from seven to 7:45pm Because our greatest asset is time and I very much so respect your time. Oh my gosh, listen, you all need to sign up right now. Yes, that and you need to be a part of that conversation. So make the time Do yourself a favor. Before we do I have to give a shout out to my sister that we have in common. Dr. Wendy Wilson, we are so grateful for you in our lives. Thank you for making this connection. Thank you for us also for everybody who will benefit from this conversation that you thought it not robbery to connect two sisters in your life. So we're grateful we love you. Thank you love your friends, listen, I'm full. I'm so full. Anytime I have the opportunity to connect with powerful transformational women, and to hear the testimony of how good I got is, that's all I need. That's all I need. So listen, tonight, I challenge you to take some rest but before you do put those hands on your heart and on your belly. And I want you to remind yourself that you are powerful. You are significant, and you are loved. You really are. We love you. All right, y'all love always PBJ.