Finding Harmony in Rest and the Healing Power of No - Episode 94

Struggling to hit the pause button in life's fast-forward mode, I discovered a sanctuary in self-care and sleep. My guest, Helen Sernett, joins us to share her transformative sleep journey, inviting you to a conversation that may be the lullaby your mind has been waiting for. Together, we engage in a grounding meditation to anchor us in the present, and Helen courageously opens up about the personal challenges that reshaped her relationship with sleep. She unveils how her podcast 'Sleep Lists' came to life, offering a treasure trove of soothing words that promise to escort listeners into the arms of Morpheus.

The dance between our body's movements and the nervous system's harmony is delicate and often misunderstood. In this episode, I reflect on my dance with alcohol and sleepless nights, sharing how I traded those partners for healthier practices like breathwork and yoga. We dissect the nervous system's role in storing trauma and explore how movement and presence can gently guide us toward emotional release and equilibrium. It's a segment filled with authenticity and a reminder that sometimes, the most profound healing begins with the willingness to encounter discomfort.

As the curtain falls on our discussion, we turn the spotlight on self-care and innovative strategies to usher in sleep. I recount my personal experiments with coloured noise, sleep meditations, and the surprising success of a simple list of numbers. Helen and I reveal the power behind the small word 'no' and how it can open doors to saying 'yes' to our well-being. We challenge conventional self-care notions, emphasizing the significance of rest and its ripple effect on our capacity to savour life's moments. Tune in to this heartfelt episode if you're ready to revitalize your self-care playbook and experience the rejuvenating magic of sleep.

Remember, the strongest thing you can do for yourself is to ask for help.
Please help us grow by subscribing to and sharing the Lift OneSelf podcast with others.
The podcast's intention is to dissolve the stigmas around Mental Health and create spaces of healing.
I appreciate you, the listener, for tuning in and my guest for sharing.

Connect with Helen Sernett here
www.sleeplists.com


Our website

Chapters

• 0:00 Exploring Trauma and Self-Care
• 8:38 Healing the Nervous System
• 23:42 Exploring Self-Care and Sleep Strategies
• 28:08 Prioritizing Self-Care Through Saying No

Transcript

Speaker 1: 0:00

Hello, hi Helen, how are you? I'm doing really good.

Speaker 2: 0:04

Let me take away my background.

Speaker 1: 0:09

Welcome to the Lift One Self podcast, where we break mental health stigmas through conversations. I'm your host, nat Nat, and we dive into topics about trauma and how it impacts the nervous system. Yet we don't just leave you there. We share insights and tools of self-care, meditation and growth that help you be curious about your own biology. Your presence matters. Please like and subscribe to our podcast. Help our community grow. Let's get into this. Oh, and please remember to be kind to yourself.

Speaker 1: 0:45

Welcome to the Lift One Self podcast, helen. I am so thankful you're here with me. Thank you so much for having me. I am grateful to be here. How about you join me in a breath so that we can sink our hearts and our minds and just leave what was behind and come in right now For the listeners? I'll ask you to join.

Speaker 1: 1:09

If you're not driving or doing anything that needs your eyes, please close them, and I'm going to ask you to start breathing through your nose and just let your breath go in and out. Don't try and control it and bring your awareness to watching your breath go in and out through your nose and just let your breath fall by its own pace, while keeping your attention on your breath, allowing whatever sensations or feelings that are in the body to come up. You're safe to feel. You're safe to let go. Stay with your breath, while still staying with your breath, allowing that intention to ride in the energy fields, allowing yourself to drop into the body a little more. Staying with your breath Now, with staying with your breath when you're ready, at your own pace and at your own time, gently open your eyes. How's your heart?

Speaker 2: 2:33

doing. I think it's doing wonderfully, thank you. I love setting an intention like that for our conversation. Yeah, for our conversation.

Speaker 1: 2:43

Yeah, I started this a little while ago because I figured, you know, I service my clients with meditation and self-care and to slow it down. So what better way than to model it and to model it in these podcasts so that the listener can also just take a moment just to check in with themselves and feel what's going on and give themselves permission to interrupt the patterns, which can be challenging at times, but it's the most simplest thing that we always have access to. It's not something outside of you, it's something inside of you that you have the power to use and to build up your energy. So my question is let the listeners know who Helen is?

Speaker 2: 3:35

Wow. Well, I am a middle-aged woman who's lived a couple different lives, who has had joy and trauma and challenge, and who has had to rethink a little bit my belief systems and premises and in order to really arrive today as my whole self.

Speaker 1: 4:09

Beautiful, beautiful, and you wanted to bring the best conversation that I love is sleep.

Speaker 2: 4:18

Yes, yes, I did the subject please. I did the subject please. Yeah, so I'm the host of a podcast called Sleep Lists and I do recited, single category, curated lists to help people fall asleep, and so that's who I've arrived at now. But I was not always as enthusiastic about sleep. I used to be the kind of person who sort of thought sleep was the most boring thing you could do and the least productive thing that you could do, and it was kind of like an annoying thing that you had to do to like live, I guess, but nothing that I wanted to do. I love the, I love the idea of like you know live fast, play hard, you know sleep when you're dead. That was kind of the, the, the belief system that I was operating with and the one that I really had to challenge when my mind and my body started breaking down because they really just hadn't been nourished for a very long time with sleep and I had to really shift those paradigms in my brain and prioritize sleep and stop thinking about sleep as an interruption to my life and thinking about it more as a fuel for my life.

Speaker 2: 5:49

I'm a kind of sciencey person. I do a lot of research just on my own, and so I am the daughter of two science teachers. So, like scientific method, ask a question, you know, put an experiment together, do your own investigation. That's that is how I was raised, and so so I I just dug in and started learning about sleep. And what's, what's interesting about the timing is it of?

Speaker 2: 6:17

It is that in the last, you know, 10 to 15 years, there's been a lot of research that has really gone against our cultural norms of thinking about sleep as interruption and started to think about sleep as a productive activity and help us understand why it is a productive activity and what sleep helps us with. And so I had lots of things to scour through and learn about and read, and so I got more excited about sleep. I got to realize that I needed it, and then I kind of was stuck at a place where I didn't know how to get it anymore, like I'd lost the skill to self-soothe myself to sleep. And that's where I invented the sleep list. I created it as a tool for myself and then made a podcast of it because I thought others could use it, and it's been really helpful to them.

Speaker 1: 7:13

I would like to dive into the part where you put into your introduction that there was trauma. Yeah, so would you say that the trauma had an impact on you not sleeping? Hmm.

Speaker 2: 7:29

I mean, yeah, it was not the kind of it was not acute trauma, it was chronic trauma, right. So it was career-based trauma and workplace-based trauma, and so it it snuck up on me, honestly, in ways that I didn't understand what was happening to me. So, you know, I had a lot of high stress responses and that included, slowly over time, having worse and worse sleep and more and more trouble getting to sleep, um, and so that was that's. That was the relationship there, and, of course, unfortunately, that creates a bit of a vicious circle in that without sleep, you're less, um, that creates a bit of a vicious circle in that without sleep, you're less resilient to trauma, and I was in a chronically traumatic environment and so, as a result, I was less and less capable of handling the challenges that that brought until I was at a place of, you know, kind of full career burnout and needed to just step away and really heal and restructure my life.

Speaker 1: 8:38

What are the modalities that you use to help your nervous system? Because more and more of people inform themselves of what trauma is. I know trauma is a big buzzword right now that everybody's using, so I replace trauma with energy. So there's energy stuck and it builds up and it builds up and when people a lot of people are like energy, that's woo, woo and it's like okay. Well, emotions are a type of energy from your nervous system. Your fight or flight is energy that is being produced out. There's chemicals that are getting produced into your system. So trauma what usually happens is high cortisol, high adrenaline. So too much cortisol in the body has a big impact and it has an impact on being able to sleep, because you go into the insomnia and your brain is just going and going because it's trying to find safety and trying to find solutions in things, but creating more problems. What are some of the tools that you use to help soothe and regulate your nervous system?

Speaker 2: 9:37

Well, I think that's a really good question and it's one where we can talk about the effective healthy methods. But I don't want to ignore the fact that before I understood any of those effective healthy methods, I wasn't exactly. I was. I was still finding ways to do it, but they were not healthy ways of doing it. So, you know, I was looking at more alcohol in my life. I had, I was, I was just staying up really late until I got so tired that I crashed right that, falling asleep in front of the TV instead of in a comfortable, you know, space that I've curated to be a place of rest and safety and sanctuary. So I definitely like I guess I want to say that like I didn't arrive at the answers from, like somebody just informed me what to do. I totally had to like navigate through them and that it's okay, like it's. I mean, like we know what, we know when we know it and we do the best that we can with the information that we have.

Speaker 2: 10:41

So, if you're somebody who is currently self-soothing with, like an endless doom scroll and we know that that's not and it's not working very well, but you're just, you're stuck because it's the thing that you have in your hand to use. There's no shame in that. Like you don't have to beat yourself up over having done that. I have. I still struggle with doom scrolling. It's a powerful addiction, it is. So, yeah, like there's no shame in it. Like these, there's billion dollar companies that have invested in having your attention at all times and you know the fact that your animal, human brain can't always defend against all of those psychological triggers that are being put in front of you. Is it's not shameful? Psychological triggers that are being put in front of you, is it's not shameful? And it's nothing to beat yourself up about? But if you do, if you do start to think about it and you start to find the energy, you're just have to shift your priorities, because things are getting so bad, to finding new tools. There's some great ways of helping yourself move from that sense of lizard brain right, like they call it, that constant fight or flight, or where they fight, flight, freeze or fawn, I think are the four that they, that that have now been expanded into that your, your sort of lower stem of your brain, manages that, uh, those responses, and and I guess I would say that it's it's not an expensive endeavor either.

Speaker 2: 12:16

So, like you have the tools, like our breathing moment at the beginning and taking time to focus on your breath, there's an enormous amount of wisdom culturally for generations and going back centuries in yogic breath work and other traditions as well. I'm just the most familiar with yogic, but I know that there are other traditions as well and that idea of shifting your consciousness and sort of calming your nervous system through breath work is brilliant and it's like you said, it's available to you all the time your breath is there and you can center yourself with it. And I, um, I have, I have used a yoga practice, like a daily yoga practice, to help with that, uh, but I also know people that have used a regular dance practice and the body movement practice and that that has that has been super helpful to um to get that out. I mean, some people can do it just with, like running, like on a treadmill, but like I, I, I guess for me it's important, if you're really trying to shift your nervous system, for you to be present in your body and so you want to do things that your body, your body, will tend to try to disassociate, because what's happening right now in the environment that you're in is really uncomfortable. So you try to find safety somewhere, and that can oftentimes be through drugs and alcohol and doom scrolling and disassociative things where you're not present in yourself. But if you take time to do things where you're present in yourself or present with others be that dance, be that yoga, be that walking with a friend, like whatever kind of fits that for you I find that if you are, if you're, if I'm focused on my body too, that helps me. Like that, that idea of like this is the body that I have. It carries my spirit and my soul. This is and it it's. I'm doing something good for it and it wants to move. So anyway, that's what I would say is that there are healthy ways of supporting yourself. If you're engaged in healthy activities, it's, it's not really shameful.

Speaker 2: 14:28

But there are tools that you can try to use and sometimes they seem really uncomfortable at first. Like I mean the first tools that you can try to use, and sometimes they seem really uncomfortable at first. Like I mean the first time that I sat down to meditate, like I cried hard, hard. It was super uncomfortable I was, and before I even got to the place where I actually cried, I sat down several times and was just like this is stupid and I was angry at it.

Speaker 2: 14:51

So all of that, to say that any new practice, any new behavior, anytime you're trying to switch a habit, it is hard and you need to, you know, give yourself grace and have the strength to persevere with it and to find the thing that works the best for you that isn't destructive, you know, I mean, I think we know when we have our destructive habits and we're using them because they're the only tools that we think we have available to us, and they can be others. We can find them in the same kind of genre. And it doesn't mean that you have to sign up for SoulCycle or some other really expensive treatment. It can be present with you. Like there's lots of, lots of traditions around this that that folks have figured out for a long time.

Speaker 2: 15:37

So I just invite everyone to explore those kinds of things, and for me it was yoga, meditation. I have a daily, almost daily, walking practice now that I I have like the same route that I walk and that's really exciting, like just being able to like see how nature around my little neighborhood changes. That's the expression that the kids say go, touch some grass, like it's true. It does center you like trees and grass and seeing little bunnies and squirrels, like it's helpful. So that's what I would say.

Speaker 1: 16:09

Yeah, a mindful practice.

Speaker 1: 16:12

And just for any listeners where you know how Helen described how she had to relate with meditation, sometimes there's a real aversion in the body with meditation because stillness feels very threatening, feels very threatening and that quietness can feel very threatening because that, possibly, when you were in that stillness, you were harmed.

Speaker 1: 16:43

So your body is trying to get you out of this sensation because it's feeling a threat that the thing that happened before is going to happen again. And you expressing the tears is also another somatic way of the body finally being able to release what it's been holding on to, that your analytical mind has been filtering and pushing it back down anytime it comes back up. And so to be able to be in that space of surrender and acceptance acceptance that you can let the tears flow. And when those tears are flowing, there's a download of so much information, sensations and feelings that you're not even able to articulate and give verbiage to. So what I teach my clients about those moments is that these are things that the body, the heart, need to express through your tears that cannot come through language, through words. It's expressions and sensations that are finally being safe to be released and revealed to you, which is a very sacred moment. Yeah, you feel very awkward.

Speaker 2: 17:54

Well, and we don't have a culture in Western society that does a really good job of allowing those moments. Those are supposed to be private, personal, not public. We don't see really in our culture people wailing when they have grief, like that's something that they do in private, like behind the door, and so we still have good role models or like touchstones of what it looks like to process really big emotions. So we sublimate and then we have to let it all out, and I mean when it first comes out, it just you know it makes no sense. You're like why am I crying? And like everything's fine and the things that you're feeling, like they don't make sense. Either Nothing should be making you angry, but you're still angry, or you're like really sad, like whatever it is, like it is just because you really haven't done that hygiene, like that emotional hygiene.

Speaker 2: 18:47

For a while At least that was my thing, I had not. I, for a while, at least that was my thing I had not. I had not given myself the space or the time to stop at all. And so when I started stopping, finding stillness, even even a moving meditation, like a yoga practice, can cause like, would cause tears to go. There's a lot of theories of having a lot of emotion stored in the hips, so like if your hips are really tight, and I like never experienced that until the until my most recent sort of chapter journey and I was like, oh wait, I guess I am holding a lot of stuff in my hips. So, yeah, it was I, I would.

Speaker 2: 19:26

Yeah, I think that it's. I think that it's really helpful to spend a little bit of time with yourself and it helps you get to a place where you can, um, be alone with yourself, you know, and a little bit of meditation. I worked at a Jesuit institution for a while and you know the Catholic Church is extremely problematic in a lot of ways, but the thing about the Jesuits that I really liked is they encouraged all the students to like go into a quiet place like the chapel or whatever, and like just sit with yourself for like 10-15 minutes and just try to add like half an hour onto that like every semester, or like 15 minutes onto it every semester. And so all of a sudden, when you finished, you know, eight semesters of a four-year education, you could sit for a full hour with yourself and allow those thoughts to come and be comfortable with yourself and it made for people who were better leaders. I think like students that left with a better sense of who they were, so that they could lead more authentically with themselves.

Speaker 1: 20:27

So yeah, yeah, we're not taught to really connect into the self. We're taught to connect outside of ourselves. Look for the answers outside of ourselves. Somebody else has better. You're not enough, you don't have the education, you don't have the wisdom, you don't, you don't, you don't. So go out there where it's like when did anybody really lead us inwardly?

Speaker 1: 20:48

Like, as you mentioned, the Catholic religion. I was raised in that religion and I always question why I was not allowed to touch the Bible and I had to go through the priest that could the Bible to talk to God, that I didn't have a direct communication, it could only go through this person. And I was like that don't make no sense. Like, what are you talking about? Like I, so you know I'm, you know the hedonism child that's questioning everything and it's like this isn't so.

Speaker 1: 21:23

Even just that concept of you are not blessed or educated or have the right status to be in communication with God, where it's like well, what kind of faith are you creating with people? You're creating them to be attached to a human being that is flawed, because that in itself damages so many people that when all of a sudden these things come out, they're like like their whole identity was attached to a human and forgetting they're flawed, they're going to have sins and things that went wrong, going to have sins and things that went wrong. Yet you know there's, there's something to say when a spiritual practice, a religion is telling you to be with self, because that's where your relationship with god, allah, whatever you want to call your higher being, higher spiritual practice, that it comes from within, in that connection, from within and being able to have that guidance. But we're in a, you know, especially in the West or the Western world, it's very overstimulated and, especially with technology, we're bombarded all the time to rest. What is that? No, no, no, keep, keep, 24, seven.

Speaker 2: 22:36

It's like whoa, and it it's, it becomes, it becomes, it becomes really addictive and it becomes really hard. Like I had I lost all track of my ability to self soothe, to sleep, and I would just, and even like I even had a routine, like I had a nighttime routine that I went through and then, like I don't know, somehow my phone snuck in there and then you're doom scrolling for us and then, like, even once you get rid of that and your head hits the pillow, you're like, oh, now I'm still, but I'm thinking about all these things that I could have done differently, or I wish I'd gotten to how you know not really worthy, or how poorly you're doing, or how no one likes you. And so, like it's got these like mean, mean voices in your head that are not helping you in any way, shape or form, and and I needed to have something that would drive those voices to quiet and help guide my brain to sleep. That's really what I needed. And you know, the different colored noises didn't work for me. Lots of people talk about like white noise and blue noise and green noise and brown noise, and some people swear by them, but they were not mine. They didn't work for me very well.

Speaker 2: 23:54

And then there's, you know, stories and meditations, but those all kind of had a place that they were taking me or like trying to like meander to, and so that has never really. I mean, I was, I was trying to stay awake to listen to that and to attach to like where's the end? Um, and so sleep meditations worked for a little tiny while, and then they stopped working cause I like knew it was coming or you know whatever. And then so that's when I came up with the list idea.

Speaker 2: 24:21

I used to count to myself when I was a kid, I used to count myself to sleep, and so I just I couldn't, I couldn't stay focused on the numbers inside my own head. I needed, like external guidance at the point where my head was really busy with self-sabotaging thoughts, and so I needed to have somebody else's voice, and so I went looking for it. I tried to find even just somebody who was counting to teach English, like I thought, oh well, people need to know how the numbers progress. So someone somewhere who is teaching an English class or something English as a second language must have done, you know, one through a hundred at least, but probably more, because it's helpful to know how people count higher numbers. We talk about higher numbers all the time. No, I could not find that, and so I just made it myself.

Speaker 1: 25:12

That's what they say If you can't find the thing, then you're the one to create it. So, because other people will be looking for it, I'm going to bring you into a reflective question. I'm going to ask you to bring your awareness right now and bring it back to your 18 year old self. And you have three words to tell your 18 year old self to bring you through the journey. What would those words be?

Speaker 2: 25:42

self to bring you through the journey. What would those words be? Well, I mean, 18-year-old Helen wasn't a very good listener, so I don't know what words would have gotten through to her. Let's see, and only three. Ooh, let me think 18,. 18 was young, it's been a long time. I'm 45 now.

Speaker 2: 26:05

But what would I tell her to get through the journey? I would tell her to focus more on love and joy and integrity, and joy and integrity. I think those would be the three words that I would give her. And I come to those because those are three, were three. Those are three of the values that our family has chosen for ourselves. Like we have them written on a board um and and that um and that um. Yeah, love and joy and integrity. And another word sustainability. Like, but not in like just the way of taking care of the earth, but like literally everything that you do, because I I tended to overextend myself and be a little bit too much of a doer. So sustainability is another value that's really worked its way into our lives now that I wish I had adopted as a practice much earlier.

Speaker 1: 27:06

Before we started recording the podcast, you mentioned that you took a nap and you felt great from that nap. I want to ask can you let the listeners know what your self-care looks like?

Speaker 2: 27:17

listeners know what your self-care looks like. Oh, my self-care includes napping. Of course, it also includes the word no. That's a huge self-care piece for me, and sometimes it's it's I have to say no to things. And I have to say no to things that I even want to do Like I only have so much time and I have goals and priorities and things that I even want to do Like I only have so much time and I have goals and priorities and things that I want to get done, and what led me to burnout was that I would just keep on piling onto that without curating that that set of things that I was doing. And so I mean as great as massage I love massage therapy and I love me a spa day into at my house or at a spa like they're great, but more so.

Speaker 2: 28:08

I think the more valuable self-care is prioritizing sleep, really understanding my time and my priorities and making sure that when I say yes, it's in service of those priorities, whatever they are. You know my family is a big priority for me. My health and wellness are huge priorities for me and my work and sharing this idea of how valuable sleep is and how important it is to our health is a really big priority to me, and so if something isn't fitting into one of those things, if it doesn't serve those purposes or those aspects of my life, then I have to say no to it, even if it's really cool and I want to do it. Like that's the hardest part for me. It's like I want to do everything, but, you know, say no, and say no definitely to the things that you don't want to do, which is something I never used to do.

Speaker 2: 29:07

If people would ask me to do stuff, I'd be like, sure I can take that on. So I mean, but that was easier than saying no to things that are really exciting. Like sometimes people invite us to things that I really want to do, that we have the means to do, but we don't have the time to do it. We've made other obligations and we don't want to change those obligations. So we have to say no. And and I have to say no my husband never had a problem with that. My husband could always just like he's like no, we're not doing that. Like I got other stuff I'm doing. I'm like but what about in this? No, we're not doing that. So I've taken a page from his book and tried to be. I mean, saying no is my biggest flex of self-care ever, I think.

Speaker 1: 29:48

Yeah, what I teach people too is you have to give people no so you can give yourself a yes, because you've been giving yeses to everybody else and giving yourself a no, so to reverse that feels counterintuitive, it feels very uncomfortable, and there's probably language that you're not a good person, you're supposed to do this, yada, yada, yada. Yet it's learning that no muscle of no, so you give yourself a yes and you and you explained it beautifully.

Speaker 2: 30:21

Yeah, I mean there was. I did take a nap earlier today and there were other things that I could have been doing, like I could. There are chores that I could have been doing. There's, like you know, an endless inbox that I could have been dealing with. There's lots of other things that I could have been doing, but ultimately I was like I really want to be my best self for this conversation.

Speaker 2: 30:41

I want to, you know, be present and be able to string my thoughts together, and I'm not being really good at that right now, and so if I sleep now, I will have that energy that I need to to move forward, and I just daylight savings time always messes with me. It takes me a week to two weeks to recover on either end of it, and so I need to like write it down on my calendar a little bit better and just not take on new stuff during those weeks. Pet, who's a very our cat, is a very time oriented, but he knows our schedule, and so we just switched up our entire schedule on him by an hour. Everything that we do, and he is angry, like he is not happy, he's grumpy, he's waking us up early, he's like upset about us, like, wherever we are in the house, we're not in the right place at the right time. So I have a very grumpy cat that is also messing with my sleep where can the listeners find you?

Speaker 2: 31:45

I have a website called sleeplistscom, so that's uh, sleep like going to bed and lists plural, listscom. That's the best place to find all things related to me and sleepless. There's um episodes of my show, etc. But if you already are a podcast listener as you might be because you're listening to this and you have some place that you like to go for your podcast, you can search for sleepless and see my whole catalog of episodes. Uh, on almost all, as I think everyone, all of the main platforms and a good number of other ones have me available. So, and if there is, for some reason, a platform that you love that you don't see me on, go to sleeplesscom, hit the contact button and let me know and I will get us there so that you can be, you can be listed to sleep with me on your favorite platform.

Speaker 1: 32:43

I appreciate this conversation. I appreciate your energy, I appreciate that nap you took because you have a vibrancy to you. So thank you so much for accepting to be a guest on the podcast and share your tools, your story being so vulnerable, also with the listeners yet also taking those impurities that you went through and you turned it into gold. You used alchemy, so the things that you were searching for. Now you're providing for others, so creating a light and being a lighthouse for others and shining that light. So thank you so much, Helen. I really appreciate it.

Speaker 2: 33:22

That just warms me to the core. Thank you so much. I love what you're doing with your show. I love the opportunity to be here and to speak with your listeners and let them learn a little bit more about sleep and wherever they are on their sleep journeys. I hope that they have a good rest tonight and that they are kind to themselves, because anytime we go through change, it's hard, and so we need to be kind to ourselves.

Speaker 1: 33:46

And, as I leave, everybody, remember to be kind to yourself, Helen. Thank you so much. You too, hey. You made it all the way here. I appreciate you and your time. If you found value in this conversation, please share it out. If there was somebody that popped into your mind, take action and share it out with them. It possibly may not be them that will benefit. It's that they know somebody that will benefit from listening to this conversation. So please take action and share out the podcast.

Speaker 1: 34:21

You can find us on social media on Facebook, Instagram and TikTok under Lift One Self and if you want to inquire about the work that I do and the services that I provide to people, come over on my website, come into a discovery. Call liftoneselfcom. Until next time, please remember to be kind and gentle with yourself. You matter.