How to Avoid Overwhelm and Access Joy in a Time of Change

How to Avoid Overwhelm and Access Joy in a Time of Change begins with recognizing our shared human struggle to maintain emotional equilibrium during turbulent periods. The journey involves understanding that our stress responses are natural support mechanisms, not personal failures, and learning to engage them with compassion and intentionality. By embracing our nervous system's signals and creating flexible, value-aligned routines, we can transform overwhelming experiences into opportunities for growth and self-discovery. Connecting with our inner landscape and broader ecosystems allows us to move beyond survival mode, accessing deeper reservoirs of resilience and joy that aren't dependent on external circumstances. This approach isn't about achieving some mythically perfect calm, but about cultivating a compassionate relationship with ourselves that honors our shared humanity and supports our capacity to show up authentically in a complex world.

In this episode of Mindset Unlimited, I explore how to avoid overwhelm and access joy in a time of change through embodied empowerment rather than toxic positivity.

Some of what I explore in this episode includes:

• The difference between disassociating and self-care
• The role of your stress response and how you can respond to it.
• Making space for rest and recharging
• Schedule changes, to do lists, and creating routines that support you
• Connecting to an ecosystem for social change (because it can’t just be you)

LINKS TO EPISODES REFERENCED IN THIS EPISODE:

7 Ways to Relax this Summer and Beyond

How to Create a Schedule that Works for You

Embracing Periods of Reflection

LINKS TO REFERENCES MADE IN THIS EPISODE:

Valarie Kaur speech clip on Instagram

Social Change Now: A Guide for Reflection and Connection by Deepa Iyer

Deepa Iyer Substack article: Grieve, Connect, Act, Reflect, Correct. (Repeat)

Valerie’s “Social Change Now” Study Group interest form

CONNECT WITH VALERIE:

Ask Valerie (anonymous form)

Sign up for Valerie’s newsletter

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Schedule an exploration call

This podcast was produced by Valerie Friedlander Coaching

Proud member of the Feminist Podcasters Collective

Transcript

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Intro: Joy During Crisis

Speaker 1 0:00

Hello , my friends , and welcome to another episode of Mindset Unlimited Mindset tips , tools and inspiration for women in a time of change . I'm your host , valerie Friedlander , icf-certified coach , sociologist , intersectional feminist , artist , mom and nerd . Today , we are talking about how to avoid overwhelm and access joy in a time of crisis . I wanted to talk about this because , obviously , we are navigating some unprecedented times . There is a lot going on . Now . I'm not going to get into all the things that are going on and I really wanted to make sure that I made some space for them . I have several other episodes that are kind of lined up waiting to come to you , and this just felt particularly important because I'm hearing a lot of people struggling with what to do , doing too much , doing too little , feeling overwhelmed , and a question that's been coming up for me has been how do I experience , embrace , invite joy in my life right now without checking out of what's going on , or worrying or feeling like I'm checking out or normalizing what's happening ? How do I stay present to those things and recognizing that it can be so overwhelming , everything that's happening and that's part of the point right To be bombarded with so much that we freeze , that our freeze response activates or our fight response activates , and we then buy into dehumanizing other people in the effort to create safety when things are so volatile and feel so unsafe and there are real threats to people happening and we don't want to buy into that dehumanizing when being dehumanized and then turning around and dehumanizing others . And how do you do that when your survival mode is getting kicked into gear and embrace life and do all of the things , not to mention if we are in normal quote unquote normal times ? We're navigating the summer transition . For those of you who are parents and have kids in school , and going from school to summer schedule and schedule overwhelm which I know for a lot of people over the past 10 years of doing this work , that transition feels overwhelming and stressful to a lot of people . So there's like normal life , as it were , and then there's like all the other things going on and it's just so much . How do we navigate this ? I have thoughts , I have tools , I have things that I wanted to share and I just wanted to make some space for that . So that's what this episode is . We're going to be talking a little bit about the difference between disassociating and self-care , making space for rest and recharging , creating a supportive routine schedule , some sort of grounding , navigating the stress response and connecting to an ecosystem , which I think is really key to all of this . And it is also very much outside of what we are familiar with and used to doing for many of us , because that's just not a society we have lived in . So that's what this episode is all about .

Speaker 1 3:53

I invite your questions , your comments . This is something that I don't have all the answers to . I have , as I said , thoughts , ideas , tools , hopefully some inspiration to share with you , and I would love to know what is supporting you , what is working for you , what do you find yourself doing ? If you would care to share , please reach out . There are many ways of doing that and they're all in the show notes , pretty much , so you can find them there . And then the other thing is that one of the things I'm going to talk about is that connecting to an ecosystem , and I am considering putting together a study group for the book or workbook , social change now a guide for reflection and connection by Deepa Iyer , and I'm going to have a link to sign up for interest in that . So it's not saying yes , you're going to do it , it's signing up for interest to do this study group and I'll have more information . But I just I wanted to gauge how many people might be interested in doing that before I really fleshed out what it would be and how we would do it . So if you're interested there's a link in the show notes . Please sign up and let me know and I will be in touch with more information .

Speaker 1 5:08

And now , without further ado , let's get started .

Understanding Overwhelm and Stress

Speaker 1 5:18

Let's talk a little bit about overwhelm . Overwhelm is a normal response when something feels bigger than you . So overwhelm is this turning inward , it's kind of a freeze response because there is something that feels bigger than you and it's dangerous . So we freeze up and we're not sure what to do . So it might look like spinning in your head , rumination , multiple ideas and so like analysis , paralysis sort of thing , those sorts of things where you're just you're not sure what to do . And so what we do to address overwhelm is to . What we do to address overwhelm is to right-size something sometimes , because sometimes something feels bigger than us and it actually isn't . It just is activating something in us that's sending off dangerous signals , and sometimes it is bigger than us .

Speaker 1 6:33

One of the important things about doing work in yourself is to be able to sense and find rest , find a calm in your nervous system . So to be able to do the healing work to deactivate the over-activation of your nervous system allows you then to be able to know when are you safe and when are you not safe . Because if your nervous system is always activating or hyperactivating , you are not going to know the difference between when you're safe and when you're not safe . And that can actually be more dangerous , because if you're not sure when you actually aren't safe or like everything is dangerous or too many things are dangerous , then that sense , that awareness , is muted . So when things are actually dangerous , that is harder to tell , because everything feels dangerous , or too many things feel dangerous feels dangerous or too many things feel dangerous . So doing that work to engage your nervous system and the healing around that is really important .

Speaker 1 7:31

Now there are a lot of things going on that are way bigger than any one individual person , and so when we are on our own , feeling overwhelmed in our current situation is a natural response to have . So it's not necessarily about right-sizing it , it's about connecting to what we do have power over . So to be able to do that , we do need to practice that care for ourselves . It is important in that and I've talked about this before . I'll link some of the episodes about stress , but recently I was on a call with Dr Scott Lyons and he said stress is how we mobilize energy to meet life's demands .

Speaker 1 8:29

Stress is not something to avoid , it's something to complete . So our stress response gets activated to meet a potential demand , threat , something that's coming up . So when that activation happens , then we need to complete the cycle of why it's there and sometimes it's coming up because of past things that our brain then goes oh , this is dangerous , or it makes an association and activates , even if it's not proper for the present moment . So knowing that difference is really key and it doesn't actually matter in , like how you engage it Once it's activated . There needs to be a completion to that . So the activation then we need to utilize that stress and then be able to deactivate and restore . This is something that we haven't had a lot of tools around .

Speaker 1 9:31

I've been taking a class around attachment and the relationship of the stress activation to the somatic experience when it comes to how we relate to one another and so having some of the tools to be able to re-regulate and so checking in and not checking out , some of the things we have used to check in with are not always the proper tool for the moment . So knowing that , like using that energy , we need to know where it's coming from , why is it there , what's it there to support us with , and then moving it through our body , being present to it . So this is where I want to highlight that difference

Disassociating vs. Self-Care

Speaker 1 10:23

between disassociating and self-care is something that I worry about , like when I need to take a step away . I don't want to stop listening to the news and you know we start doom scrolling and our nervous system is activated because there is something to meet , there is some demand , there's some need in the world and our relationship to the world that we are feeling called to meet . And what is that ? So taking the time and space to know what is it that you need to meet or where is your part in meeting that , and that takes some reflection , that takes some checking in . So disassociating is when we're checking out . So this is where I want to differentiate , like taking that space away from the places where you're going to be activated , like the news , like social media , like certain conversations in certain spaces , knowing that you're going to be activated . Your stress response is going to be activated because there is something to meet before you go into those spaces , or maybe it's after . I mean , we're kind of surrounded by it , but knowing that there needs to be some space to check in and you're not checking out , you're checking in that has to happen first so that you are able to discern what is the mobilization that needs to occur in this situation .

Speaker 1 12:01

That checking in isn't just in your brain . It's not in that prefrontal cortex that understands things , that tells stories about things . It's in your body . Unfortunately , a lot of us haven't been taught to really check in with our bodies and sometimes that in and of itself can be activating if we have some trauma around our bodies . So it's not a one-size-fits-all sort of thing . Like I'm not giving you any kind of prescription , it's really just these are the things to be aware of and stuff to start exploring of and stuff to start exploring . So knowing that stress is in your autonomic nervous system , it's in your subconscious , it's the chemicals and hormones , it's in the body , not in the stories in the brain , the stories in the brain can actually activate it more . That's always fun and that's a place that I do a lot of work around is like where is that activating more , so that we are not actually addressing what's really going on and able to engage the moment that we're in ?

Speaker 1 13:16

So , knowing that it's in the body , knowing that we need to take space , I want to remind you of some things that I shared in an episode a while back . It was called Seven Ways to Relax this Summer and Beyond , and I talk about how the summer is an invitation to relax . I mean , I think we always have that invitation , but in a time of schedule transition , so going back to like what's quote-unquote normal life happening , when we're in a schedule transition , there's an invitation to explore and create space that we weren't before , because there's already change happening , happening , there's a little bit more room to add in or shift up what we're used to doing because we're already in a change period . So this is not easy to create space and self-care because we have all this conditioning around laziness and the importance of productivity and pushing ourselves and achievement and earning rest , earning care , and it's all muddled up in how we contribute , because contribution is important , participation , engagement , all of that's important , and so is rest . We don't have a healthy balance around that .

Speaker 1 14:50

So one of the things I said in this episode is we live in a society where we're constantly pushed to be other than human . It's impossible not to internalize on some level . In order to release that internalized pressure , we need to learn how to forgive ourselves . Forgiveness allows space to start relaxing , opening to our humanity and embracing our intrinsic value . So some of this practice is engaging the story , the resistance that we've been conditioned with to not give ourselves space that we have to keep doing because there's so much to do . We have to keep doing it and to say it's okay , it's okay that I feel that pressure . I'm going to be with that space , that pressure , I'm going to be with that space , I'm going to be with that need , that push , rather than trying to say , well , don't feel that way , or shooting on ourselves .

Speaker 1 16:06

That's one of the other things that I talk a little bit about is that taking space for rest , taking space for checking in with yourself , can feel uncomfortable . We have a lot of stories around that if you're doing the right thing , it's going to feel good and it will be easy , and that's not true . Anytime you're doing something different , it's normal for it to feel uncomfortable . It rubs up against a conditioned value , not a chosen value , but one that we've internalized from the world around us . It's going to feel uncomfortable and it's going to be hard to do because we're engaging those places of tension . We're changing . Change involves tension , involves stress , and so , knowing that , rather than shitting on yourself , beating yourself up for being difficult , going what's wrong with me , that I'm not just getting this or it's not just easy , take a breath and know that's okay and be with that difficulty .

Speaker 1 17:25

Be with yourself and that part of you that is resistant to taking space of you , that is resistant to taking space , to resting , to change . That's part of checking in and

Creating Space for Rest

Speaker 1 17:44

reconnecting is not trying to tell yourself you shouldn't be where you are , but being with the part of yourself that is there , almost like you would and maybe not almost , maybe exactly like you might with a small child who is struggling , who is frustrated , who is scared , who is upset , and just that part of yourself that is having a tantrum , feeling afraid . Be with that part of yourself . Allow room for that part of yourself rather than rejecting it , which can actually feel like another rejection of yourself . That is caring for yourself . That is caring for yourself . So , if you need to do that first , most of us do need to do that first to care for that part of yourself . That's not disassociating .

Speaker 1 18:46

So I just want to be really , really clear about that , because we have this push . I got to do things . I got to do things . If you're not connected to yourself , it's going to be really hard to truly connect and show up , because this is part of owning and honoring your humanity and it really helps to be able to do that in order to be able to hold space for other people's humanity and fight systems instead of people . So , giving yourself that space for that care and then going okay , where am I being called to show up ? Where am I being called to show up ? So I'm going to give you the seven ways to relax that I've referenced in this previous episode .

Speaker 1 19:42

One is releasing perfectionism , expectations and the idea of good enough , so knowing what those expectations are and when I said release , I hadn't done as much training as I have now around that space . So maybe even instead of releasing perfection and having that be the focus , having the focus be on holding space for that part of you that feels like perfection is necessary , you that feels like perfection is necessary and just being with that part of yourself that feels afraid of getting it wrong and that ties into the forgiving yourself , which is number two . Forgive yourself . It's okay that you feel the way that you feel or what you feel . It's understandable and it's okay . And as you navigate that divesting from that laziness , lie , self-awareness , self-growth , self-care and the ability to show up for other people and to do the things that are important to you depend on rest is a critical component of creativity and intuition access . So put that first , setting realistic expectations for yourself and allowing room to figure out what those are and making space to be you , listen to yourself and build community where you can be you , where you can honor your humanity and have that support to honor others' humanity . This brings us to the idea of ecosystems .

Speaker 1 21:39

I'm

Building Social Change Ecosystems

Speaker 1 21:40

going to share a little bit about what Deepa Iyer says about ecosystems in this workbook Social Change Now she writes . Social change now she writes . An ecosystem is a community , a home or a place and space where we feel a sense of belonging , familiarity and alignment around our core values , goals and strategies for the future and where we emphasize the importance of cultivating , nurturing and sustaining relationships , connections and solidarity . I know for me . I love that idea and I find it very challenging because it's not how I've learned to operate . There are pockets of that in my life , but it isn't a pervasive experience , and that makes sense when we are living in a society that is focused on individualism . We don't engage our ecosystem and we don't even engage our ecosystem as it relates to how we are part of nature . We are part of an ecosystem , whether we recognize it or not . Whether we actively create one or not . We are contributing to the world in how we engage and how we show up .

Speaker 1 23:07

Now I know , for me that also can feel kind of overwhelming because I'm like , oh my gosh , that's a big deal and collective problems require collective solutions . As an individual , I contribute and I get to be in charge of how I contribute , where I contribute , what I contribute . I can find people that resonate with that , that support that , that amplify that . I can't change it all by myself . It's not an individual issue . It's very tricky when we live in this society , doing all the things , to figure out what that looks like .

Speaker 1 23:53

So I want to hit on two pieces . One is building an ecosystem , social change framework and a routine and what we currently do , because I think checking in on routine and what our routines are is really key to being able to shift them . And , as I mentioned , in a period where there are shifts happening in your regular routine , it can be really helpful to harness that time to change things up , to do things differently with intentionality . So part of that is that taking that space for yourself to check in , rather than disassociating , we are associating with ourselves and associating with what our routine is how to create a schedule that works for you . Six ways to engage what your current schedule is . That may help you engage what's going on for you and kind of meet yourself where you're at within all of this .

Speaker 1 25:07

So the first is to identify your current routine . What is your present normal look like ? A lot of people are like I don't have a schedule , I don't have a routine , I just kind of go through things and you do have a routine . We all have routines . It might be a chaotic routine . It might not be a routinized routine . Is that a word ? I don't think that's a word . Anyway , you know what I mean . It might not be that kind of routine where it's like , yeah , I do this and then I do this and I do this phone and start doom scrolling or reading the news , which can feel like doom scrolling . Maybe it is ways that you think about things . It's what you tend to go to the refrigerator for , or to drink , or to move or not move those sorts of things where you start to notice what are you tending to do . That's the routine . So maybe you don't call it a routine , but what are your norms ? And maybe it's changed up a bit . Noticing what they are right now . Noticing what they are right now is really helpful because so often we are just not thinking about it . There's a majority of our day that is autopilot , so noticing what those things are bringing them to consciousness helps you engage them .

Speaker 1 26:49

So , identifying your current routine and then taking some time to explore what your values are , what's important to you , what do you want to emphasize and prioritize ? What do you need to do ? Right , like allowing room and again going back to that forgiveness , forgiving yourself If finances need to be higher up on your priority list than you want them to be . As an example I know that's a big one that comes up for me it's well , I got to make money , so I need to have that in my priorities . Even though I might not want to , even though I might not want to , the society I live in requires that for me to survive and to care for my family . So , identifying what those values are and noticing how they align or don't align to your current routine , but also even noticing where they come into conflict with each other , and going back to that , reassociating with yourself , giving yourself that forgiveness , that care , being with the places , the parts of yourself that are in tension with other parts of yourself . Then designing a routine based off your values and how you want to experience life , not just your goals , not just the things you think you should be accomplishing or maybe the things you want to accomplish , taking a step from the accomplishment . This is a place that I think is really , really challenging .

Speaker 1 28:29

So many of us have been conditioned with this idea that our value is based on what we accomplish , that that is what matters , and a lot of our nervous system is tied up in that . So , even though we might be engaging the idea that it's not what matters , our nervous system still thinks it does . We still have stories that get activated in our system around doing things and accomplishing stuff and outcomes . We are living in a time , right now , where the work that we do especially if we're thinking about social justice and we're thinking about social change the work that we do and the efforts that we make , we may not see the results , we may not know how they matter and I've said this a few times , I think , mostly on social media . But whether something works or not isn't what makes it worth doing . What makes it worth doing is who you choose to be by doing it and who you become through the doing . I'm going to say that again because I think it bears repeating Whether something works or not isn who you become through the doing .

Speaker 1 30:19

So , as we navigate this present moment , being able to release that idea of outcome and knowing it's going to work , we want that certainty . There's so much around that of like . I want to know that what I'm going to do is going to work and that it's going to be worth it . And so that can create overwhelm , because we don't know so much of what we're dealing with in life in general , but I think it's heightened in this moment . We don't know , and the people that we admire , who lived through moments like this , the people who stood up and took action and sat in and marched and spoke up and helped and took risks . They did that Not because they knew what they were doing would work , but because they knew that the doing of it mattered . So , as you think about what your values are and how you want to experience life , it's not just about whether it's going to work or not , it's how and who do you want to be and what supports that .

Speaker 1 31:42

The other piece is allowing room for flexibility , because there is so much activation out there , there is so much going on , there are so many things you might want to show up to that you don't know . Allowing more room than you think you need for that flexibility , so that you can stay true to what's important , not just checking boxes oh , I'm supposed to do this , I should do that but giving that room for that , associating with yourself , for that , checking in with yourself , for that rest , for that recalibration , for the activations , and allowing the movement of the activation to be mobilized towards what you choose and not know , and to change when you try something and it's like oh , that wasn't , that didn't have the resonance that I was hoping it would , or I didn't like how I was in that space and I want to do something different . So allowing room for that , to do something different , so allowing room for that . I also want to highlight that when we think about all of these things , it's hard because we have a pressure of time , because time is energy and how much time you have relates to how much energy you have and if you've been activated , that's going to take more energy . It's going to give you energy to mobilize towards something and it is going to take more energy . So you might have what is perceived as less time . You might get more done in a short period , but depending on how much associating you've done with yourself and how much awareness you have and access to choice in that is going to depend on okay , where did I go ? Do I need to backtrack a little bit ? Do I want to come back to that ? And that's okay , there's nothing wrong with that . That is helpful , even and it's going to come up into conflict with some of that conditioning around effectiveness and efficiency and all of that sort of stuff . So , giving yourself that extra room in yourself , in yourself , going back to that idea of forgiveness and going back to that idea of having extra space for the things that we can't plan for and for caring for yourself and that reconnection .

Speaker 1 34:37

I'm going to finally touch on some of the roles in a social change ecosystem that Deepa shares . She has a visual that's been shared on social media and I'll try and find a link to that . That is depicted , as well as three components values , ecosystems and roles . The roles are disruptors , which are the most visible , I think , generally , you know , protesting and that sort of thing , and sometimes we have this push to all be there and it can be helpful to see the numbers , to have the visual . And it's

Finding Your Role in Collective Action

Speaker 1 35:26

not the only way . There are also healers , storytellers , guides , weavers , experimenters , frontline responders , visionaries , builders and caregivers All contributing to equity , liberation , justice , solidarity . So this workbook that , whether you say you want to do the study group with me or not , I highly recommend picking up it's something you can absolutely work through on your own and I'll have a link in the show notes course is helpful to identify which one or ones of these resonate for you , where you are and how you want to show up , and what gifts and skills are you bringing to this work .

Speaker 1 36:21

She also lists some characteristics that we often find in thriving social change ecosystems . So these are things to look at cultivating for yourself within yourself and an ability to show up with other people with these characteristics . One is interdependence . Another is shared energy source . We hold a shared set of values and goals that fuel our actions . Reciprocity , actively exchanging resources and information rather than hoarding gatekeeping , canceling or competing . There's an accountability with that to the ecosystem not necessarily to an individual , but to the ecosystem as a whole .

Speaker 1 37:04

Adaptation to change , going back to flexibility and being able to pivot and meet challenging situations and changing conditions . Diversity , inviting and experimenting with different strategies , narratives and ideas , including those that make us uncomfortable . So this is where that understanding of your nervous system and being able to check in with yourself , associate with yourself , hold space for those tensions within yourself is really key , so that you know when you're actually in danger and when it's just uncomfortable and something's being challenged in you that maybe you're actually in danger and when it's just uncomfortable and something's being challenged in you that maybe you had a story around . So that work is so so , so key . It helps address what you may often hear about as fragility . So it helps engage that Preservation we tend to our relationships . We preserve what future generations may require in terms of stories , values and histories , complexity .

Speaker 1 38:12

Again back to that nervous system , being comfortable with nuance and complexity and not boxing ourselves in in binary thinking , which is what happens when our stress response activates and we're in fight , flight , freeze , fawn , stress response those blinders come on . I talk a lot about this when I'm talking about stress in several episodes that I'll link in the show notes and capacity to evolve , welcoming transformation . Remember , transformation and change involve tension . We believe that people , institutions and systems are able to change . So holding space for that change to occur , even if it's not presently occurring that it could occur . Valerie Carr had a beautiful quote in a speech that she gave at one of the protests I believe one of the ones in LA that said the brief high that comes from domination is nothing compared to the infinite love and joy of true community . In that speech she talks about the importance of holding that hand out , saying no , but also having the other hand reaching out and saying you can join us . And so to be in a space of that kind of nuance , to be open to humanity while fighting systems , is so critical and requires that nervous system support .

Speaker 1 39:46

Finally , one of the things that I keep holding on to is an aspect of my value system , which is about being part of life and living and

Embracing Life Amid Uncertainty

Speaker 1 40:04

how . What matters isn't how successful I am accomplished , how long I live , it's not about any of those markers , it is about embracing the experience of being alive . I've always loved the quote . We are spiritual beings having a human experience and to me that means experiencing . I get frustrated when I think about , well , what I want to experience . There are all these obstacles for , namely , money and time and all of these resource components , and none of those change that . It's still my life , it's mine and I get to decide how I show up to it . I get to decide what values I uplift . I get to decide how I move in the world with other people . Those are things that are mine and I get to do the work to be able to choose those better than I naturally do because of all the conditioning that I have and all of the societal stuff that I have inherited . Those are mine and those are yours .

Speaker 1 41:33

So this is my invitation to you to embrace your life whatever it looks like , wherever it is . Embrace your life whatever it looks like , wherever it is . Hopefully this has helped with some tools and some perspectives and some approaches , to engage that experience that's happening , both to move through it but also to hold space that it is a very real thing that we are walking through and to access joy in your life , because this is your life and it can inform how you move in the world and knowing that there's tension there , and having space for that and holding space for that . I appreciate you , I appreciate you being here , I appreciate you engaging this . At whatever level you are able to engage this , it matters and I'm here for you . If you're interested in a study group , please see the link in the show notes and sign up to let me know that you're interested . I will be figuring out logistics about when we would meet and what exactly that would look like through that communication . So if you're interested , put your email there . I will not be requiring payment for it . I just want to be very clear about that . If I do put up anything for payment , it will be based on what feels good for you . So there will be no requirement . I think this work is very important and I am here to hold space for that . It helps me as well . So if there is any payment invitation , it will be based on what feels good for you invitation . It will be based on what feels good for you , so don't let that hold you back from signing up with interest .

Speaker 1 43:27

I have so much more to talk about coming up . I have stuff around more on self-care . I did an amazing interview with Raquel who I'll be sharing shortly , and I want to talk about empathy and all these ideas around . Is empathy good ? Is empathy bad ? What's going on , also AI , so I have so much coming up . Please stay tuned . Thank you for being here and I will talk to you all next time .