Hope in the Midst of Trauma

Dr. Louder gives a higher-level explanation of trauma and how to find our way through it to hope and healing, to lay the groundwork for future episodes in which she will speak with guests on a selection of similar, more specific topics. She uses her experience as a trauma-informed physician to speak to what trauma is and does in the body, and how setting realistic goals and connecting with ourselves and others can bring healing to our bodies, minds, and spirits.

Intro for "Since you put it that way" podcast.

Outro for "Since you put it that way" podcast

Transcript

Mary Louder: 0:24

Welcome podcasters! We are in our next episode of Since You Put It That Way. Today we're going to talk about self-care and connection, finding our way through trauma to healing, health and wholeness. In the last episode of Since You Put It That Way, I talked extensively about my own journey relative to grief, loss, well-meaning, but sometimes wrong, caring others, and how to listen to your own voice amidst the, well, essentially the shitstorm that you may find yourself in. And I talked about trauma therapy that I had both received and learned how to use, wherewith this benefited both myself and my patients. Today, I want to talk more about the concept of trauma, and how you can not only work with a trauma in a trauma-informed therapist, or in my case, a trauma-informed physician, but also learn the tools for self-care, understand more about trauma, how it influences your life, how it may influence a medical diagnosis and what to do about it. Primarily, this podcast is about hope. And I define Hope as the following. First of all, hope is not an emotion, but it's a way of thinking, or a cognitive process. Emotions play into a supporting role for hope. But hope is really a thought process made up of what a researcher with the last name of Snyder calls a trilogy of goals. And the trilogy of goals, or as a trilogy of the component of what is involved in Hope is the

following: 2:13

goals, pathways, and agency. And what Snyder means by that, he means in very simple terms, that hope happens when we can set realistic goals, like I know where I want to go, we can figure out then how to achieve those goals, including the ability to stay flexible, and maybe even develop an alternative route or pathway to get there. I know how to get there, I'm persistent, and I can tolerate disappointment and try again, but I'm still going to keep going. That's the pathway part. And then believing in ourselves, the agency, I give myself permission, or I believe in myself that I can do this. So hope is a process. And the emotions come along with hope. But that's what we're going to--that will be our framework today: hope in our ability to find our way through trauma into healing, health, and wholeness. So I was talking to a patient the other day, and they spoke of various difficulties in their life. And I'm putting this in air quotes, the various difficulties is something that"well, that just happened in the past. And now I'm just going to focus on the future." And the challenge with that type of perception is that the trauma, or what the patient stated as difficulties, has a way of repeating itself because it--there's a resonance to it, the effects in our body. And trauma patterning just has this thing where it goes over and over again. And sometimes patients have reported that they see it in increments every three years, every seven years, every six months. And they notice this pattern that occurs. So it's quite fascinating that we find this. And I think that's just one of the characteristics of trauma. I don't know exactly why that occurs, but it does. And one of the explanations is just the resonance or the energetics of it keep the trauma hanging around so we kind of go back to that, whether it's a conscious or even a subconscious aspect or component to it. But trauma has its influence upon our nervous system. And in turn, that nervous system within our body is connected to well, pretty much everything. So if we limited that connection to the neuro-endocrine immune system, well, there we are right back where it's actually influencing everything. So we've got that gut feeling that's around our intestines, and that's driven by an organ that's called the gut-associated lymphoid tissue. And there drives, hormones, neurologic signals, inflammatory signals that goes all over our body to our brain, our joints, our nervous system, different organs that that are driven by hormones, such as you know, for the women, the uterus, ovaries, affects menstruation, PMS, migraines, pretty much everything. It's very complex. So the challenge is how do we then unwind this? It's not just one trauma, one effect in the body one solution, it becomes this web, this weaving, the intricacies. And so that's what we're going to talk about today is how we can work our way through this and yet understand the beauty of how the body is all connected. So let's define trauma, what is that? Trauma is any event, or a series of events that overwhelms our nervous system, immune system, emotional system, physical system. The key here is when I use the word overwhelm. And overwhelm indicates that we've shut down. We can't respond. And in the nervous system, it looks like one of the following: fight, flight, freeze. So trauma is a result of either something that's been done to us, or something that we did, there's no difference between the two. The body sees all of this as trauma. And the other part that's pretty fascinating is that trauma changes our brain, it changes the pathways, it changes our neurotransmitter, our brain chemicals, it changes our perceptions and our imaginations. So this occurs because the trauma has not been processed or allowed to heal. We suffer from our traumatic events, whether that be in our mind, emotions, or our body, or our spirit even. But that's all housed in our body. The body, which is a basically, a highly organized bag of bones and flesh, suffers because of trauma. So today, I'm going to give a higher level explanation and as our podcasts go forward, we're going to have invited guests that are going to come. And we'll be in conversation about different aspects of the trauma different aspects of the body, and you know, different ways for healing and different components with chronic illness and things like that. But we're going to really kind of just focus in on what trauma is and how to deal with that. And remember, we're going to be--be providing hope. So at this point, I want to give a plug for our masterclass My Anxiety Code. Check it out, it's on the website, because this is an excellent discussion how the brain works through some of these issues. Very important, the masterclass is no charge, and I put that together and I think it's a well-presented topic relative to anxiety, how our body perceives anxiety, and then how we process things. We also have a new offering on our website that's put on by a colleague of mine, Lynn Swearingen. And Lynn is a friend and colleague of mine from Boulder, Colorado when I lived out there and had my practice out there. And she has developed a program that's called "How to live and understand your intuitive field" or your intuition. And so take--take advantage of that, and that's also a free offering. And you might find that that really speaks to you and get your--get you all charged-up that you can do some one on one work with her. So check those things out. All right now back to trauma. So with trauma, the brain gets stuck, and it's continually bombarded with information or triggers that flood up from the body to the area of the brain that's called the midbrain. In the midbrain is where the amygdala lives, the hippocampus, basal ganglia, areas that are involved. They are not the higher centers. The higher centers are the prefrontal cortex. If you could see me now I'm pointing to the top and the front part of my head. The brainstem, which is down around the base in the back of the brain is where your breathing, your heart rate, all those are driven from so it's the most primitive part of the brain. So in the midbrain is where the trauma gets stuck. That's where the triggers go, it's flooded up from the body because there's receptors, we store the trauma in our body. And whether it's the number of the traumas or triggers, the largeness of them, or the effect of them, the brain just runs these loops of old memories, which alters our perceptions and it alters our imagination. And these triggers occur, no matter if the current events that we're facing are memories, if they're imaginary, or if they're real. The brain can't sort that through it's just happening and it's triggered. So what we see in others or what we experienced in our behavior is an overreaction. Or maybe an under reaction if we go into the freeze effect from the autonomic nervous system. What others see when worked triggered is that there's an irrational response to a simple question, or a series of events, the response or over-action that we do, maybe and probably is way out of proportion to the situation at hand. This leads to a lot of other feelings and even maybe like a shame, spiral guilt, dysfunctional communication, disrupted relationship, and on and on it goes. So as humans, we tend to focus on behavior, probably because we see the behavior and we figure that's over, that's right out there. And most of us agree that the behavior has consequences of either good or bad, based upon what the behavior is. The theory of that, or the understanding of that, on the consequences, it's called consequentialism. And this theory holds that in general, and act is right if and only if the actual produce, or is intended to produce a greater balance of good over evil than anything that's available as an alternative. But the focus is on the outward action in consequentialism, not on the underlying emotions or reasons for the actions. Another concept of this is the love and logic approach to discipline. Well, Jimmy, if you do this, this will happen. If you do this, then you'll get that. And so while that's not meant to be an oversimplification, the emphasis is on the outward behavior, what we're going to deal with is the underlying feelings, that--that pushes or drives the behaviors that we see. And mostly, it's from trauma. And mostly it comes from things that are subconscious. So the goal is to unwind that and bring that back into consciousness, heal it, allow the nervous system to function. And then we can live a more fulfilled, content, peaceful life, right, and there's less pressure on our system, which is our--our body, right? So the challenge with this is that trauma and triggers from the trauma, they're not logical. And by and large, we try to be logical folks, and typically, we should be able to logically sort things through. And that is, if we're in our right mind, meaning our executive functioning is running the show. That's that higher prefrontal cortex that I was talking about. Otherwise, our midbrain is online and directing things from triggers and reactions, we can't even identify the feelings or emotions, we just react. Boom! We just are triggered, and off we go. So my work as a physician, my work in understanding trauma and my work that I developed in this, the protocol that we're going to talk about, doesn't focus on the external behavior as much, except to keep a patient safe, of course, and to deal with some maybe obvious issues, but rather I'm coming at this is from where, or what are the emotions behind the behavior. Whether the behavior may be acceptable or not, that's not really the motivation to the action, it's always emotions. It is always emotions that drive our behavior. And then it could be our backstory, it could be our, our history, it could be some genetics. So there's components to that. But it's always emotionally driven. When we hold this perspective of the emotions being the one, the driving force behind our choices, and our behaviors, and it's filled with our backstory, our perspectives, things like that, it takes more time to work with people and to work with ourselves. And it takes more patience and connection to understand and to gain insight into why someone acts the way they do. Even if we're trying to figure out our own behaviors like what is up with us, right? So it takes a developed emotional language to be able to identify and understand that which we are feeling. Well, this is a key point, because we have to be keen on identifying and defining emotions. And when we do that we have found in the research shows relative to emotions, that this has been a way to be able to live a rich and full and more fulfilled life so we have better life experiences. One of the best books I've ever seen and explanations I've ever seen about emotions is Brené Brown's book, An Atlas of the Heart. And I you know, I've been a student of Brené Brown's for probably eight years, and I think her work is excellent. It is tip-top and I just highly recommend anything you can get your hands on, that she's written. And the books are just as accessible, easy to read, and they're just excellent. But in this book, it's her newest book, Atlas of the Heart. This is a textbook that I use for my patients and clients. And her research regarding emotions encompasses around 87 different emotions and emotional events. And this contrasts with the average person being able to identify only three different emotions: happy, sad, and pissed-off.

So think of it this way: 15:56

if we were only able to describe an amazing vacation or experience given three words, you could see how limiting it would be, and not only for us to experience it personally, but how limiting it would be if we were trying to explain our, our experience or fun or adventures to someone else. Right. So you're literally hampered in your connections to yourself and others if we don't have a rich emotional experience. So you know, you go down, you go to the Caribbean, the beaches, white sand, beautiful turquoise water, you have these lovely beverages, you've gone kayaking, snorkeling, the winds have been beautiful, the waters were what, uh, how would you explain that? I would, I was happy. Then on Tuesday was sad. And then when I had to check out I was pissed-off. I mean, seriously, no, it's like, the sand was so was so great. It was, you know, it just felt so good. And within my feet, it felt luxurious, it felt warm, I was happy. So you can see how just understanding some basic emotions changes your ability to experience what you're experiencing, and your ability to share that with others. Dr. Bessel van der Kolk, has written one of the more definitive books on trauma. The title of that book is The Body Keeps the Score. And I highly recommend this book. It's a bit of a read, it's kind of heady, but it's good. And he states the following, which is also the key to part of the work that I do with folks. He says, for real change to take place, the body needs to learn that the danger has passed, and to live in the reality of the present. And we can only truly live in the present moment. Right? We can't live in the past live in our memories or regrets of what happened and we can't live in the future. We can only occupy the present moment. So, but we're often beset and we tend to dwell either on the past or focus on the future. Like the patient I was talking about earlier. Yes, things happened in the past, but I'm focusing on going forward. Meanwhile, she was paralyzed not knowing or understanding what was going on with her why her life and emotions were hard. Why all of a sudden she was faced with a major diagnosis that required specialty care. Two or three different medications and her activities of daily living were so hampered that she--her joints were just so swollen and sore. She just couldn't function, right? So we're often beset and we tend to dwell on either the past or focus on the fu--on the future. So the key is for us to find that safety in the present moment. And Dr. van der Kolk describes the safety when he's talking about the body learning that the danger has passed and it's okay to live in the reality of the present. Trauma teaches us that it's not okay to live there. Trauma teaches that it's not safe to be connected there. Trauma teaches we got to separate. We've got to get away from that because that's too painful. As humans, we need to know that our environment is safe and that we're safe, inherently. And that's the whole fight-or-flight thing anyway. And that's how that works. That's why it works so well. And we're wired for survival because well, we need to survive. So that's innate to us, right? And what's also innate is the body's ability to heal. So this is a key point. It's innate for our bodies to heal, and we're wired for survival, and we're wired to heal. That's a pretty good combination, but how does that work? Well, what we know is that based upon advances in neuroimaging, neurobiology, neurophysiology, energetic medicine, and coupled with the limitations of psychotherapy, and modern psychiatric medications, so there's limits there. Those limits and those advances combined have caused the curious healers to continually search for more answers. And I'm one of those curious healers, right? This is brought about a new understanding, that's the trauma-informed care. So today for our purposes, we're talking the mind-body connection, and paradigms of trauma-informed care. As humans, we have basic needs, we all have common experiences. No matter if we're seen or labeled as a world changer, or common man, we all eat, sleep, attend to hygiene, and must pay the bills. This is a shared common humanity. We all want comfort, we all want to be comfortable. We all want to be comforted. We all want to be seen, understood, loved, and we're hardwired for connection, love and belonging. Research by many, including Brené Brown and others clearly delineates this. What happens in trauma, and remember that definition of being overwhelmed by an event or a series of events, whether it's either real or imagined, usually both. But the residual is usually the imagined part. By then, with that trauma, we're disconnected from ourselves. And that occurs even just a little bit or more often by a lot. So that separation from ourselves, is a term that we use, it's called dissociation, you separate a way from where the trauma occurred, because Is that safe to be there? Remember, we're hardwired for survival. We're hardwired for being able to heal. But how do we do that if the trauma occurs and breaks that we separate or dissociate, it's how we find our safety. Dissociation has this continuum, you can be a little dissociated, a little beset a little bit beside yourself, or so disconnected that you feel that, fill that void in between, with behaviors that somehow work to keep us connected in some manner. These behaviors are things we've become to pathologize, like personality disorders, borderline personalities, split personalities, multiple personalities, addiction, always being the victim, mental and emotional strain, anxiety, depression, and simply not knowing what we are feeling, or as we may call it, just going through the motions. Now, hear me as a physician, this is complex. This is not to reduce just everything too, "Well, you should know better, you're just dissociated." No, dissociation is very, very complex. It's one of the hardest things to identify, because it's hard to see. And what we know if we apply the principles of all trauma causes some dissociation, we begin to bring connection, connection, connection, connection, where we can reunite the person back into the present moment. Okay, so great. That's a lot, how again, then let's just cut to the chase to see how this works. As an osteopathic physician, that means I have a DO after my name versus an MD, we learned that the body has inherent capacity to heal. I think the MDs learn that too. But our philosophy of thought is that the body is connected. The body has the inherent capacity to heal. The structure and the function of the body work close together to keep that going. When we cut our finger, it heals, we apply the principles of first aid, but the body really doesn't work--does the work. So it's like I get a cut on my finger, and then you know, I'm supposed to go out to the movies that night, I can't say I can't go the movies. I have to sit around home and watch my finger heal. So I have to really--no, you go the movies, put a bandaid on, you know, keep your finger straight, whatever, keep it clean, it's going to heal. Right. Well, what if we said the same is true for our emotions? That's an interesting paradigm. So let me say it again, what if we say the same is true for our emotions. We apply some general principles, we let--we access how the body can heal the emotions, but we let the body heal our emotions. Hmm. I think this could be a new perspective. So that brings me to say, Hmm, since you put it that way, right. Since you put it that way, I believe this might be a changing paradigm of thought regarding healing. And here's why I think that. We think of our emotions, and then we think of our health. I'm curious if we're picturing them in a side by side concept. Are we thinking our emotions run parallel to our health, parallel to our body, but just kind of slightly outside it, meaning I've got to get emotionally better, and I have these other diagnoses. I don't see it any different. I see taking the pulse taking a blood pressure, temperature, oxygen level, those are called vitals. Why? Well, they're vital, right? So we've labeled those, it's vital. Well, what if the emotions of sadness, despair, anguish, joy, fulfillment? What if those could be vital feelings, too? What if the more we know our emotions, the better we understand how we feel, and the more connected we are? Do you think that that would have an influence on our health? I think it does. So these emotions, then where are they? Well, I think they're in our body. I think we feel them I think we experience them, I think they're stored. Now I can't exactly prove all this but you know, Dr. van der Kolk, Bessel van der Kolk talked about the body keeping the score. Some of the osteopathic literature talks about energy cyst or cells where trauma is held. And that can be whether it's a physical trauma, you had a motor vehicle accident, you strained your neck, it could be an emotional trauma that hit you somewhere, because sometimes, you know, when something you know, devastating happens, you get a gut punch. Well, three months later you develop indigestion, reflux, and an ulcer. Well, how are we making that connection? Right. So that's something that we need to really look at and understand what the messages the body's telling us. So these emotions are in our body. So we can treat them by identifying them. And then when we identify these emotions, we can present them to the nervous system for processing and healing. There are tools that can help us with this. The tools that have been developed can be the following, any of these are all of the above: Cognitive Behavioral Therapy, EMDR, which is eye movement desensitization reprogramming, EFT, which is Emotional Freedom Technique, TFT, which is thought field therapy, Somatic Emotional Release, acupuncture, acupressure, cranial sacral, Advanced Integrative Therapy, or Self- Care and Connection. Now this last one I mentioned, Self-Care and Connection is the one that I developed. So that's what I want to talk about today.

But I will say this: 28:03

having learned the principles of all of the above, ones that I've listed, the Self-Care and Connection that I developed really stands on the shoulders of all those other things that have come before, it's not something that came out of the blue, it came out of years of study. And it just came and was developed by my approach to listening, asking questions, and getting clarity by what the patient was saying. And that's how I found my way through it. And I found that the tool that I developed seemed to be really, really satisfactory towards care. So with these emotions, then we identify them. Notice that I didn't say we have to go back and feel them all again. Nor did I say we have to re-create the episode again, or the encounter again, or the experiences again, we simply acknowledge them, we identify them, hopefully we can define them, we can feel where they are in the body, we can get a sense of that, because right away, something comes up. And perhaps we can even allow them to exist in the same room as it were, but maybe elbow's-length away, not too close. And then we can present them to the nervous system. When we do this, we can observe that we can have emotions, without them overwhelming us. Again, maybe they say obviously overwhelmed. And that's the definition of trauma. We present our emotions by using words engaging certain points of our body. These are the energy centers or chakras. And those are defined and we can follow a nomenclature and kind of an anatomy of that. And these emotions and the events are real, and they're part of us. So just like I can take a pulse by palpating the wrist or the artery that's in your neck, I can access these emotions by accessing the autonomic nervous system by using chakra points and asking certain questions. So here's what the Self-Care and Connection looks like. It's a tool that I've developed and it stands on the shoulders of all the others that I mentioned and we're able to connect and reconnect with ourselves. So that's the connection part. And remember, the key that would trauma is that all trauma disconnects us, and healing reconnects us or we could even say, by reconnecting, we heal. So we are wired for connection, first to ourselves and then to others. So we have to come back to ourselves in order to heal, so then that we can have restored communication, connection with others. The key to the healing, I believe, is the reconnection. The nervous system knows how to heal, we just need to present the nervous system with what it needs to be healed. It's kind of like a zipper, we get the ends lined up, and then we pull up the tab and voila, the zipper works. Now, if it's not lined up correctly, or if teeth are missing in the zipper, that's so good, huh? But then we but we undo that, we get it lined up. So that means that there's a few steps there, there's a few things we got to organize, for the nervous system then to take up through the body, process in the midbrain, and begin to compartmentalize it away and more into the long-term memory and the healing part. And so then when when we go into a situation, again, we're not triggered. Our higher centers function, the executive centers, the smart part of the brain says, "Hey, I've seen that pattern before. I know with the hot stove, not good to touch, make sure the burgers are off." And so we go, you know, rather than going "Oh, my gosh, there's a stove. I don't know what to do. I don't know what to do, what am I--what's going to happen? What if this--." So that anxiety goes down, our ability to think and plan and make decision goes up. So with the Self-Care and Connection, we always start the protocol with an even-though statement. Why? Well, that's how I developed it. And because that's where we're at, and it's good to know that. And so, when we start with an even-though statement, we also use one hand to hold the heart, in the heart center area, and one hand over your solar plexus was just just right below your sternum or your breastbone, because that's where your personal power is. When you hold those two spots, you're connecting the circuit. So it's like flipping a light switch, in order for the light to go on the circuit has to complete, turn the light switch off, the circuit breaks or stops. So when we hold our heart and we will hold our solar plexus, we're completing the circuit. So the example goes something like this, and you'll probably want to write down the sentence. But I'm going to take you through this a time or two. So you'll get this. You've got this. It says even though, I'm going to just pick an example, okay, even though I have anxiety about an upcoming meeting with my boss, I deeply and completely love and accept myself. I choose to connect and reconnect with myself. And then I take a breath in through my nose, and then out. And then I repeat the phrase, even though I have anxiety about my upcoming meeting with my boss, I deeply and completely love and accept myself. I choose to connect and reconnect with myself. Breath in and out. Breath in and out. And then I repeat it for the third and final time. Even though I have anxiety about my upcoming meeting with my boss, I deeply and completely love and accept myself. I choose to connect and reconnect with myself. Breath in and out. Breath in and out. Breath in and out. Now the key with this and with this phrase and the breathing is the first time you say the phrase you breathe in and out once. The second time you say the phrase you breathe in and Sometimes right after this, when you do this, another phrase pops up. So say you do the thing about the anxiety with your out twice. The third time you say the phrase you breathe in boss, and you realize, oh my gosh, I have a headache. Even though this meeting with my boss just gives me a headache. Or I have a headache, thinking about meeting with my boss, even though, I deeply and completely love and accept myself. So there's usually a follow up thing. Each time you do one of these segments or sections using this tool, you increase your and out three times. That entire process should take you about 90 connection to yourself. You increase your neurologic system's ability to process what feels traumatic and overwhelming to you. And most importantly, it allows us to connect and reconnect with ourselves which is the safest place to be: present and accounted for. Less fight or flight, less cortisol, improved higher function, improved pattern recognition, seconds and that's long enough for your autonomic nervous and ability for higher centers, our prefrontal cortex to make decisions. So these are the beginning steps, and this tool will help diminish anxiety, this tool will help diminish the fight-or-flight response that you may be experiencing daily. And when I use this with folks, I'm like I didn't even know I system to unwind or to switch from the fight-or-flight into felt that, I didn't know I was that disconnected. Right? Because that's in the subconscious. So we bring that through, treat that, and then all of a sudden we have awareness. So it's really pretty cool. So if this tool seems to work for you, which I know it works, but if you did this, if this piques your interest, floats your boat, connect with me or with a trauma-informed therapist, or trauma-informed the restorative mode. So you are literally applying a treatment professional for more care and exploration. If there are significant traumatic events--sexual abuse, a sense of verbal abuse, loss of loved one, things that just were so upheaving in your life, work with a trained professional, don't just try this at home, other than the initial connection to yourself, but don't delve deep into trying to fix things, because it's like saying, "Well, my right upper when you do this. You're literally treating your nervous quadrant hurts right under my liver. So I'm gonna just take my gallbladder out." No, no, no, you know, if something's bugging you, some basic good health things to do, you know, increase water, decrease fat, increase fiber, you change digestion, and then if, then go get things looked at. So always use this with a professional but go ahead and apply the basic principles system. You aren't changing your reality, you're saying even to have that bring down the anxiety to have you see how that connection can work. The safe--the Self-Care and Connection phrase, and the tool is safe to use. But just be careful not to expose yourself too much if there's a trauma that needs to be cared for. Life has its moments of joy and bliss, amazing adventure. The more emotionally we're connected, and the more emotionally healed we are, the more we can feel. There's also though I have this anxiety, even though I'm having a migraine, times of great sadness, anxiety and grief. It's a mixed bag. But the good news is we always have ways to process and heal from all of the things that get thrown at us: the good, the bad, and the ugly. So again, if this if this speaks to you, let's get connected. Let's do some work here coming up in the new year. I don't know the New Year New You's the thing, it's just a new year, and some new opportunities for you to connect and heal. And even though my low back hurts, I'm going to connect with the thing is, I tell my patients is not their responsibility to heal, it just their responsibility to participate in the process. And that's where the hope is important. The hope says Hey, I've got a goal. Hey, I've got a way of getting there, the pathway, and you may have tried lots of things, right? And so this is another pathway that I know has had very good results myself, I'm going to love and accept myself. Because the for folks. And you've given yourself the agency, the determination not to give up. So that's why I think that this work with Self-Care and Connection is so hopeful. So I wish you all a bundle of curiosity regarding the Self-Care and Connection process and happy healing for all your emotional traumas and events so we can live connected to ourselves and others. Thanks for listening to today's episode of healing comes from the connection. Since You Put It That Way, I hope that you found encouragement and a tool for a better and healthier life. Be well, we'll see you next time on Since You Put It That Way.