Mindfulness, Movement and Simple Routines to Lower Daily Anxiety

Stress doesn’t vanish on command, but it loses its grip when we meet it with simple, steady habits. We open with a raw moment of anxiety around a loved one’s surgery and the surprising relief found in a short guided meditation. From there, we map out a calm first approach to the day: leave the phone alone, breathe slowly, move a little, and give your nervous system proof that it’s safe. You’ll hear how we use tidy spaces, a keys-in-the-bowl rule, and next-day prep to strip out micro-stress before it starts, plus why doing just one garden bed beats overhauling the whole yard.

We dig into boundaries that stick. A clear no prevents burnout and invites others to step in, whether that’s dinner duty or finally painting that corridor. We swap stories about control, delegation, and the quiet power of letting people learn because the more you do, the less they do. Movement gets its due as a daily lever for mental health, from easy walks to light chores, and we share quick, science backed breath resets: longer exhales, intentional yawns, and mindful pauses you can use before meetings.

Food and sleep close the loop. Conscious eating tasting your food, favoring whole ingredients, staying hydrated stabilizes energy and mood. Evening rituals, device cutoffs, and consistent bedtimes restore balance so tomorrow starts grounded, not frantic. Most of all, we encourage you to know what truly soothes you quiet breakfast, a garden view, a warm mug and make space for it without apology. Try one tiny habit today, share how it goes, and let the calm compound. If this helped, subscribe, leave a review, and pass it to someone who needs a gentler day.

Transcript

Framing Stress And Mindful Living

SPEAKER_00 0:00

Unlocking the secrets to mindful living and stress relief. Ah, isn't that what we all want, really? It's a big E, isn't it? It is a biggie, yes. To live a stress-free life. I don't think I don't think it's possible to live a completely stress-free life, but I think it is possible to know how to um, you know, how to to to sort of handle stress. How to manage it. How to manage it, yeah. That's what we're going to be talking about in this week's episode of Get Real with the English system. We are therapists and we are here to help you. Yes. So if you do need any help or you have something that you want to talk to us about, please feel free to just send us a message and uh we'll have a chat. Exactly. Yeah. So I was feeling quite stressed out the other day and anxious because my husband was having an operation, even though it was a minor thing. Right, yeah. But it was just making me feel out of sorts because my my patterns were disrupted. So I was worried, I was concerned. And I thought, how can I cope with this? So I listened to this lovely mindful meditation by uh Louise Hay, who's no longer with us, but she was a wonderful um lady with gratitude and very well known in the in our space. Yeah, absolutely. She was a great therapist. Yeah, and it was amazing, it really did help me. It did. I do think that is one of the I think if we managed to start the day with uh some kind of mindfulness. I mean, even if it's just like what I did today when I did not touch my phone, I thought, no, I don't want to hear about everything that's going on, I don't want to read my emails yet. I'm I don't really want to go straight into work mode at 7 a.m. So I just left it there and I I did that consciously and I got up and I took a few deep breaths and I went into the bathroom, I did all my preparation for the day without reading anything. And then I did bring my phone down to breakfast and then I turned it on. Like I actually put yeah, during breakfast, but it made me feel more grounded to be able to do that without receiving you know all these inquiries and everything that we get all the time, and and and I do think that is a very, very good tip, you know, is just start your day like that with some because I think now with all this uh with all this technology that we have, it does it means we're like always on, yeah. We're always so connected to everything and everyone. Exactly. If you just always in a positive way then. No, if you start your day with this quiet reflection on how you're feeling, it just takes a few moments, but it's just how am I feeling? You know, let me just move, stretch my ankles a little bit, even while you're in the bed, you know, you can start, you kind of start more naturally, slower rhythm. Even if you're in a rush, it doesn't matter, but you're not immediately connected to something that may cause you some form of uh anxiety, something to do with work or whatever it is that you're gonna get you're gonna be bombarded with. The chaos that's going on around us. I also find that when I have like a tidy house, like if I declutter, like if my room if I tidy up and I make my bed, yes I'm already put the do you know, empty the dishwasher, I'm already a lot happier, I feel a lot calmer. Well, a tidy space does bring a sense of peace. It makes you feel more peaceful, and um that's the reason why I, before I go to bed at night, I always want to tidy up the kitchen. I don't I personally I don't like leaving the dishes here and there. No, I want it all to be like I put the dishwasher on or I hand wash the dishes, whatever it is, but I want to for the space to be peaceful, to be uh all you know nice and tidy, so that the next morning I can start afresh without feeling without seeing that clutter. I know. And sometimes it can happen, but that's like 99% of the time that's what I that's how I practice it. Yeah, I make sure things are tight end, or when I have a moment as well, I might go in and just do a little bit of decluttering. Yeah, that's a good idea to declutter to make your if I open one of my wardrobes and things are falling out, like I've got this, I've got this things are falling out of my as well. And it's got stuff in it that's just stuffed in there, and it's like when I see it, I think no, I can't handle it. No, I can't I can't handle this now because I'm too stressed away. But yeah, you do need that moment of energy, but I think when you get it, yeah, you you when you do it, then afterwards you feel so much better. It is a good yes, it's uh you do feel better, you do feel better, and it's lovely for your mind to see that sort of lovely space of where it's not all cluttered. The clutter can cause anxiety and stress and stress, it can make you feel especially when you can't find things, sometimes even just saying, Okay, from now on, I'm going to get a bowl where I'm gonna put my keys in it. I mean, this may sound so obvious, but do you know how many times, like my husband, he'll lose his keys, car keys, house keys, and I've just said, Look, here is the bowl, everything goes in there, do not lose them, stop leaving them around. And I mean, he's finally now decided to use that bowl, and it causes a lot less stress, and that's just by keeping things in you know, one place where you know it's there, yeah. Like when things have a home kind of thing. Yeah, you don't have to go into a frenzy trying to find it, especially when you're in a rush, that can cause anxiety, yeah. Especially when you're always losing things as well. What are you looking at? Because I mean I did I didn't put my keys in the bowl exactly, and I was looking for them, and then they ended up in my and they were my one of my handbags, yes, which I find also the fact that we change ladies, we have all these handbags, which are very fortunate and lovely, and we we I mean we love our handbags, don't we? Yeah, we do, yeah. When we have we're lucky we live in Italy, so we don't have too many on the go though. Yeah, that's why I only use the brown one now. At the moment, I'm just using that bigger version, this big brown one we got is really nice actually because it's like um I think it's locally made, isn't it? Yeah, it's like Italian, it's locally made, but it wasn't even that expensive, so it was nice, and it's got lots of pockets and things, and I'm just sometimes it's got too many pockets, yeah. Sometimes even that stuff in there, yeah, me too. But I mean you've got to know you put your phone in the centre or pocket. I kind of learned to put my phone in the centre. You have to learn, but yes, also that as well. If I know I'm going to change bags like handbag for the next day, I'd I'll prepare it in the evening. Yeah, I do as well. Yeah, and I put like everything in there already, the basic stuff, so that I don't have to have a frenzy unless I'm really calm the next morning and I don't care. If you're not if you're not in a hurry, if you're not in a hurry, that's fine. When you're in a hurry, I think as a general tip, yes, it's very good. In a hurry, a very good tip is to be prepared. So, like prepare your outfit, uh, declutter your kit. What was I saying just today? I said, right, what outfit am I gonna wear? Because tomorrow we've got a meeting with the lawyers, and I thought, what am I gonna wear to the lawyers? I mean, I want to look smart and sort of like professional, yeah, and so we were choosing an outfit already today. Yes, that's far away, isn't it? Yeah, well, it's not that far away tomorrow. Yeah, people would say, What are you doing in the morning, choosing something for tomorrow? My husband would say that you're saying, Are you nuts? Yeah, a lot of the times before I actually sort of like when I'm just sort of in the slumber in the morning slumber, I'll start thinking, what am I gonna wear? What's the outfit? And I visualize it. Do you remember you were quite surprised when we went at that? Yeah, when we went when we go on our conferences together before waking up. So now I'm obviously I'm awake, but then I sort of decide, okay, I'll put that top with that skirt and that, and I figure it all out, and then I wake up, I actually get up and I've got it all sorted as well. Yeah, and then you sort it for me as well, which I'm yeah, because we wear the same outfit, so I do sort it, yeah. See it, say it, sort it. It reminds me of what they say on the underground in England. What's that thing for power planning your day as well? It's like saying no to things that you don't want or don't need in your life. That's another great tip for a stress-free living, yes, is definitely learn to say no. So unapologetically, you don't think about it too much. You say no, I can't I can't fit that in today. Yes. Sorry, yeah, yeah. Unapologetically, yeah. Well sorry now, because you have to be polite, don't you? Yes, yes. It will prevent burnout and it will give you, you know, the time to say yes to what really matters. And I think if you're the kind of person that always tends to want to do things for everybody, learning to say no and learning to just take a bit of a back seat and then because if you're always doing things for everyone as well, it t it takes away the you're kind of robbing that other person of doing the things, aren't you? Absolutely. Well, you're not giving them space to grow either. Because well, that's especially in the case of when you really like to be in control of absolutely everything at work, at home, and you say, No, I'll just do it, I'll just do it. I'll just it you know, if you're always doing, like for example, making the dinner, how do you know if the the person you've got close to you might say, Oh, I have a chance to have fun, you know, prepare something. Um, they might get creative, make you play a pasta you never heard of before. I mean, but it does because it gives them a chance, doesn't it? I was watching that series on Netflix where one of the couple the four seasons or the seasons, where one of the couples was quite the um the lady in the couple, she was she was quite I thought she was quite controlling. She always and her husband had kind of become a bit useless. Yes. So she was always doing everything for him, and he was always the one that was allowed to be like the one that was ill or slack, or she would, oh no, I'll do it quicker. But she was like taking away the opportunity for him to kind of like man up and and and do stuff. She was just doing everything. Because she would say, That's how I do it. Well, mum used to say that she used to say, If you do the more you do, the less they do. That was a big warning. That was like the general rule for like growing up with our mum. She would say, Listen, this is a tip about men. Yes, I'm gonna give you this tip. She would tell us like when we were six and seven, and always repeat it the more you do, the less they'll do. So just take a break, sit down and say you can't do it. Because I would say things like, Mum, but surely, you know, we could paint the corridor. She always wanted the corridor painted white. And I would say to her, like we were about 14, 15, Mum, we can all do it. I'll help you, we'll do it. Let leave Dad, he's tired. And she would say, No, no, I know I could do it if I wanted to, but I will not do it. And I would think, Yeah, but surely nagging Dad about it all the time, it was used to drive us crazy, didn't it? We would always hear her say, When are you gonna paint the corridor? When are you gonna that's also something that I do not like? No, no, this you know, this it was more like she should have just kept quiet about it. I don't know, given in general. I wait now. If I mean something, I'd just be patient. Yeah, I just be patient. Me too meant to be patient. I have as well. It's not and a lot of times I think no, and I think when I if I get told to do something, I don't feel like it or haven't got the energy, I'm not gonna do it. I would hate it. No, I would hate it. I just want to do it when I feel like it, when you have that bout of energy. I mean, the other day, my uh my daughter Jessie, she was saying, Mum, what we've got this beautiful garden. Why don't you just go out and just uh potter in it, like what the English ladies do? They just have potter in their garden. So I thought, yeah, potter with a cup of tea. Gardening. Put my full like tracksuit on, um, gardening gloves, your lights, everything cap, um pito repellent, and it's out there for like ten hours. Uh gardening. Like this massive garden we've got with massive weeds growing everywhere, and God knows what. And so I said, let me just try this pottering thing. It that did sound quite attractive. It's lovely. So I just you started pottering around the garden. So I went out fully dressed, I just came back from somewhere, and uh I go pottering, and then in the then if you'd seen me the next like five minutes, I'm I was on a call to her, and I go, Jasmine, this is turned into massive degardening and had a whole bucket of garden all you you so you did not potter. I couldn't potter because the garden just didn't allow for pottering. Well, it's because your mind didn't allow for pottering. If you'd taken with you a cup of tea and just sat down and just enjoyed the cup of tea, but I couldn't because I started cutting then cutting the leaves and then the the weeds and I see these these horrible. I know, I know, I know. I can't think the dog sacky things, yeah. I don't know what they're called in English. In English, I don't know either. Yeah, but they like get into the dog skins. Yeah, they're like little You know, you probably know what we're talking about if you've got a pet, you know, and you live in the countryside, because I don't know. This is first saw them, so I said, Why? Then in the end I said I've got a massive wheelbarrow here of cuttings, I cut a tree down, I pulled You're joking. In the end, I had this tree I pulled it. I thought, oh dear. But anyway, I think you enjoyed it, did you? It was potty. Not really, yeah. Yeah, it was good, it was satisfying, but I thought this isn't pottery. No, it's definitely not pottery. I had gone out with the idea of just taking my secateers and cutting a few roses. Oh right, okay, with a little basket, like in the films, like just going and collecting some roses. But it turned out slightly different. It did, but it was okay. I mean, I was a bit worried about my clothes. And couldn't you say no and just like without guilt and ask your husband to help? I couldn't because he had an operation. So he wasn't, he can't do it. That's why as well. I had more gardening to do. Yes. But I did enjoy it, but I thought I was laughing because I thought this is not pottering. No, no. So maybe when you're doing your decluttering or whatever, you know, sometimes if you can just the idea of just doing a little small area is very nice. Well, that's how we decided, like again, to talk about the garden, because we also have a large garden, we're in the countryside. So we also I in my mind I thought I can't handle the the whole thing, so I'll do one area. And when I told my husband that he liked it as well, I said, just fuck because he'll do the same thing. Once he starts, he rarely ever does, but once he starts, he has to kill himself. Go out there. The foot. I said, No, just let's try, just do one thing today. Get carried away, don't you? Yeah, let's just do that garden bed, you know, just cut the that palm tree, those leaves, do one thing. I mean, easy, he tends to get carried away. If you get carried away too much, and what happens is it puts you too, it burns you out, it puts you off from doing it the next day or the other, you know, you might you'll get exhausted and you won't do it. But I mean, I was kind of successful because I used to do it in my clothes and they were fine, and I had your normal works, it wasn't human, yeah, it was a minimum amount of you know, it was okay, it wasn't too much. I think next time I have to try and limit it a little bit more, but I have to focus on it because I'm just not used to it. I have to build a habit of this just pottery, yes, just pottering, pottery, and learning just to look without just saying if I see that something's a good thing. Doesn't make a job, I say I'll leave that for the day when I'm in my full garden yeah. Yes, yes, select a date for it, yeah, definitely. Definitely that would be a good thing. Um this has all come from saying no without guilt. I know and decluttering. It's good, it's good to declutter, definitely, for your mind, for your stress. I mean, obviously, gardening makes you feel better, so that's excellent, you know. Yeah, because you're outside. Yeah, I mean, like daily movement is so good, isn't it? Yeah, if you can go for a nice walk. That's why sometimes we go out in the garden, like the other day. I didn't really uh we went on that trip and then I came back and I thought, oh, just cut the grass now. My husband thought, You're crazy, you're gonna cut the grass. We've just come back from a big trip. And I said, Do you want to cut the grass? No way in hell, he said, Do I want to cut the grass? And then my son said, Just go and put your pajamas on, mum. It's like it's late, and then I thought it was sunny outside. I go, it's not really late. So I started cutting it, and I actually felt quite good, and then it stopped working. So that's uh the lawnmower stopped working again. It was a spark plug. We get in. I I think it's a spark plug, yeah. Put an end to your work. Yeah, put an end. Yeah, I was left a little bit like frustrated. I thought no, I wanted to kind of finish it. It's anyway, but it was but the thing is, I wanted to move my body, you know. So I do think moving your body every day. It's scientifically been proven, yes, movement helps you so much psychologically, uh, for stress relief and anxiety. Yes, yes, you know, get out there and do it. I think if you can move your body, whether it's just pottering around or whether it's actually doing a little workout, you know, some kind of stretching, something where you're moving your body. And if you could perhaps move your body and take a walk outside or even a short walk, you know, then that helps even further, I think. Well, daily activity helps so much. Yeah. It just it really does because it puts I mean, you have to be kind of mindful. I mean, do you remember when we were growing up, we'd walk to school and that is so boring? We find it so boring, but it's But you know what? On those walks to school, even though I didn't like them, my mind would get so creative, it would wander all the time. I would get bored because it was like a 20-minute walk there. Was it like 20 minutes? Maybe it seemed longer because it was a quite long. It was quite a long walk. It was over 20 minutes, I think. It's probably about 22 minutes or something, or three. Oh wow, three minutes more. Okay, but in in that walk, especially in the cold, you know, when you just because we were in London, yeah. It was chilly and walking. I used to sort of invent all kinds of stories in my head. I still remember them now, some of them. We would invent that there was like those walkways, wouldn't we? The ones we have at the ones they have at the airport now, the ones where you step on. Yeah, we would wish that they would be on the road. Yeah. It would help us get there faster. Exactly. I still remember that one. We would go, Oh, like this is magic, you just stand on it, and it'll take us woo with us straight to school really quickly, and we won't have to worry about it. Or yeah, lots of magical things we would sort of invent that have now turned into reality, actually. Yeah, yeah. So it's moving your body, and then you know, we must never forget to actually breathe. And I know this sounds obvious, but breathing with intention is like different to just breathing, you know. You have to, you know, actual deep slow breathing activates your parasympathetic nervous system, and so it calms your body and mind instantly. So if you can try four to seven or eight deep breaths, you can slowly find that you you become more relaxed, definitely, and that can help. You know, if you're throughout your day, you can just take these deep breaths anywhere you are, really. Yeah, just hold it in for a few seconds, and breathe out for a few seconds. Yeah, you do that. Take the longer ones, yes, I do. I do take the longer ones. But you know, like even a sigh or a yawn that's a good thing. Yes, oh now I feel like yawning. Yeah, because actually when you're it's not just when you're tired you yawn, you yawn also to relieve stress. Yeah, yeah. See little pets do that sometimes, they're like yawning, and you think, Oh, they're tired. They're also doing it to relieve stress. It's quite interesting, actually. I remember now you feel like yawning, yawning is one of the super contagious things, you know. You one person, we just no, we're just relaxing now, as we're talking about breathing. Yeah, it does make you relax, doesn't it? Definitely makes you relax. I think if you're doing something quite stressful and you've got a meeting, you know, just take a few deep breaths before you go in. Or or just fake yawn. You know, if you fake yawn like when you go to the bathroom or something, obviously you're not in front of them. You know, you fake yawn, you'll instantly send your mind a message that hey, things are okay because you yawn before going to sleep, and when you go to sleep, it means that you're calm, otherwise you can't sleep. So it means you're but you're not in any particular threat at that moment. I always have a big yawn before I go to sleep, and I noticed it once. Really? Yeah, it was quite unusual. I noticed it once, and I thought, ah, this is a yawn before I go to sleep. When I'm actually lying in bed, I have a yawn. Oh gosh, you're making me yawn. I can't remember. I noticed it. I notice it, and then every night I notice I actually do it. And when I do it, you become conscious of it. I become conscious. When I do it, I think, ah, so I'm gonna fall asleep soon. That's really that's a lovely cue, isn't it? That's like you've sent your mind a message, I'm gonna do a big deep yawn now, and then I'll fall asleep. It's like a kind of hypnotic, you know, command, as to say. You're commanding your mind to turn itself off by taking this lovely deep yawn. You can try that because not if you're driving or writing machinery before sleeping. Before sleeping, yeah. Because we know a lot of people listen to this in the car and then right, yeah. Don't do that before no, no, that's right. We're careful of that. We think we also think that you know it's so important as well for stress and anxiety to nourish yourself properly. Yes. So to feed yourself healthy stuff is gonna make you feel great. Absolutely, you eat mindfully, yeah, because knowing that what you can you what you actually eat does affect your mood and and and energy, you know. If you can eat more whole foods, you can get more fruit and veg. Get more fruit and veg, stay hydrated, and you consciously eat. It's a bit like what we were saying about you consciously yawning. Yeah, conscious eating is just simply becoming aware of what you're eating. Yeah, so looking at your food, yeah, looking at your food, tasting in your food, saying thank you for for for thank you for this attitude. If you're gonna have a graceful, yeah, if you're gonna have a treat, mmm, really make sure that you taste it. You know, what did that taste like? You know, sometimes I see my husband, he'll just scoff his food and I say, Did you like that? Uh oh, I don't know. Like, what do you mean you don't know? You know, be more conscious of it. And then when he started, he did this diet once because his blood pressure went too high and he had to lose weight, then he suddenly became really conscious of what he was eating, and that actually helped him. Now he's more conscious of it. Like if he has I don't know, peanut or whatever. I said, enjoy it. What are you laughing at? Peanut because it's whole food right off us. We just eat without realizing it. You're just putting things in your mouth, you might be watching TV on your phone. Yes, yes, you're not actually while you're eating, thinking, okay, this is nourishing me, that I'm I'm grateful for this food. Uh, isn't it lovely to be able to have this nice meal or whatever? Or you know, but just it's you can just take that. Yeah, just take an opportunity to actually taste what you're eating. And that is what that's a whole you know philosophy around conscious eating, is that we've stopped consciously eating nowadays. We eat while in some form of trance uh and we're not actually enjoying it. One it or even realizing, like what you were saying, the quantity or what we're doing with it, you know. We don't even know if we're full or if we're not full half the time because we're eating so fast that we don't even think, oh, I might have to. Or we just eat because the time says it's time to eat. Are we really hungry? Yeah, or have we just been programmed to say, oh, you know, I realise how much I'm programmed. Like if at five o'clock, I'll suddenly go and say, Oh, I fancy a cup of tea. I want a cup of tea, because just being so programmed to think, oh, I'll have a cup of tea, and it's and it and I just randomly look, and of course it's five o'clock. Of course. It's like the English, you know, the the programming, it's five o'clock and it's tea time. Yeah, come on, how programmed have I got? I always want tea. Yeah, cup of tea. Me too. It's because it's like uh comfort thing. It's also because it's something you you have to drink a bit slowly, yes. It's like you have to take a moment, don't you? You do, not only to prepare it, but also to drink it. Also, we don't want a cup of tea now. Yeah, also prioritize your sleep. So go to sleep at a regular time, yeah, create a cup at a time. Try and create a bedtime ritual, like what Violetta was saying, with you know, the yawn. Yeah, but turn off your device, yeah, relax read a book or just don't do anything. I know, go and do some crochet or knitting. Yeah, turn yeah, turn try and turn off the device. Something nice, yeah, something calming. Calming, even if it is on the screen, but it's something that's gonna calm you because I know it's easy to say turn off screen. Don't binge something that you're gonna want to stay up until three o'clock in the morning. No, I've done that before. Bad, bad, bad idea. Yeah, I don't do that anymore now. Do you know what I've started doing? Even if I'm halfway through a film, I've started turning off if I s if I hit feel myself yawning or feel that I'm getting towards my bedtime. Because there's no point watching it, isn't it? I think I'll watch it tomorrow. What is your bedtime now? 11. 11, oh it's more or less my bedtime as well now. Oh, surprise, surprise. No, but now I try and say like 11, yeah. And then it's the uh because I get up at 6 30, so I think that's 6 30. Yeah, it's quite early, but I like to have the time before I have to leave the house. Yes, to because that's something else uh for me it's a stress relief. Yeah, knowing that yeah, and I have to be able to have breakfast. Yes, I'm do my little rituals. I want at least 30 minutes for breakfast. Yeah, yeah. At least, I mean it sounds a lot really because I don't even eat that much, but just to be able to just sit down and and I like to look outside when I have breakfast. So I've got lucky, I'm lucky because I've got the um the kitchen door is a window, so I can see into the garden, and that I find that very relaxing. Even like now, my husband sits in front of me, so he blocks the view, so I move away. And I I'm always thinking, is he gonna notice that I'm just moving? He never does notice. No, no, he's not he's like uh no, he's not mindful the same way. He doesn't he's a different one, he's a darling, but he's different, yeah. He just doesn't realise it. But I for me that's like important to be able to look at it. I think that's important, that's an important point to know to know to become aware know yourself and know what relaxes you and what makes you feel good, yes. So it's and then go and do those things, yeah, and you know, find time to do those, you know, allocate time for them. If you know that you're somebody that might, you know, you like breakfast and you want to be able to have the time, don't make it rushed. Why are you making it hard on yourself? You know, begin to understand that yeah, I do actually like to sit down and you know, sip my coffee slowly or whatever you're drinking. Do it, you know, allocate that space and time for yourself because that will in the end build up and you know help you so much. It starts your own. When the children were young, I used to get up an hour earlier on purpose to have breakfast and organise everything calmly before they're gonna be. By yourself, yeah, me too, definitely. So just just know yourself and know what you need, and then you know, you might think, Yeah, but I could have had an extra hour's sleep, but maybe try and go to bed earlier or just I don't know, organize yourself because I think organization and discipline in daily routines really does help if you're feeling anxious or stressed. You know, to have that, you know, the daily habits, the routines that keep it. So much it can definitely help. Yeah, it's that grounding, it's like what you say, just simple little things, habits, discipline that that that repeat themselves daily. Yeah, tidiness, putting your keys in one place, this in the other place, knowing you where your things are can keep you calm as well because that can also create anxiety if you you can't, you know, you're losing stuff, and also you know, don't don't forget to talk it out, you know. Share it out, share it with share it with each other, share it with a friend, a therapist, you're trying that everybody's the same in the end, they all feel the same, don't they? They do. A lot of people are feeling exactly the way you are that you are, yeah. And so if you share, if you talk, if you discuss it, you know, sometimes it's surprising. You can just say, gosh, I'm I'm just feeling you know, nervous. I felt as if I couldn't see properly. I mean, I wear glasses, but I felt the glasses weren't working, you know. I shared that with my daughter when I was on a call drain, and she said, Mum, I feel the same when I when I get anxious or nervous, I can't see either. And I said, Really? That's really weird. And she goes, Yeah, because you're feeling, you know, you're overwhelmed, you're feeling anxious. So just you know, take a moment, calm down. And just the fact that she said that to me felt made me feel so much calmer, and I thought, okay, and and then I went for a nice walk, and I, you know, I did something for myself, and I felt a lot better. And you found that your vision returned perfectly, yeah. It was fine, it was the same as it was before because it's not perfect, but it was the same as it was before. It was fine. So, what I'm saying is we work ourselves up into these days, but when we share it with other people and we share our problems, and we find other people have the same thing and it's okay. Yes, you know, you you you feel calmer, don't you? You do feel karmer, and I think if you remember sort of like to feel sort of to practice gratitude, you know, that's another little habit, self-discipline. That's another one that's gonna definitely help you throughout your day. Just say, Oh, well, I'm grateful I've got this, and I'm grateful for that, and you know, there's so many things in the end that we we we are grateful for. That I think what you're looking at. That's true. Yeah, you say we're grateful that the sun comes up tomorrow morning. Oh, yeah, definitely. You know, great. Tomorrow's another day, and the sun will shine or it won't shine, but it'll be behind the clouds or whatever. Anyway, let us know what you think. And we'd love to hear from you. Come and give us a comment and a like on YouTube, subscribe to our channel, and you can also text us wherever you get your podcasts. You can send us a text less directly under your podcast. We'll be very happy to answer you. Yeah, we'll be very happy to hear from you. Lots of love and smile. Smiles from the English sisters. Back and home.