Insights from the Couch - Mental Health at Midlife

Ep.53: Self-Care is an Inside Job: How to Find Your Recipe for Replenishment

• Colette Fehr, Laura Bowman • Season 5 • Episode 53

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Hey everyone—We’re diving into a topic that gets tossed around a lot but rarely unpacked in a way that actually matters: self-care. If you’ve ever felt confused or overwhelmed by what self-care really is (and isn’t), this is for you. In this episode, we unpack the myths, call out the cultural noise, and get real about what it truly means to care for yourself, especially during midlife.

We talk about the difference between real self-care and the performative kind, and how embodying your values, setting boundaries, and nurturing self-compassion can actually refill your tank. We’re sharing personal practices, therapeutic insights, and a whole lot of laughter as we redefine what it means to be replenished. It’s not spa days and wine nights (though, we won’t judge if you enjoy those too!). Get ready to reframe self-care in a way that truly supports the life you’re trying to build.

 

Episode Highlights:

[0:02] - Welcome back + intro to real self-care vs. cultural hype.
 [1:13] - Why “self-care” can feel like a loaded or empty word.
 [2:06] - Breaking down faux self-care and the influence of marketing.
 [4:28] - The truth about performing femininity and hustle culture.
 [7:45] - Defining escapism vs. true replenishment.
 [10:40] - Tuning into your inner needs and building self-awareness.
 [12:44] - Real self-care is simple: boundaries, balance, connection.
 [14:59] - The power of self-compassion and Kristen Neff’s work.
 [18:41] - Our own self-care routines and mindsets.
 [24:17] - The role of creativity and play in replenishment.
 [29:22] - Why unstructured time is essential.
 [30:27] - Struggles with attention and learning to do one thing at a time.
 [31:06] - Rediscovering the joy and nourishment of reading.
 [32:24] - Final reflections + practical takeaways.

 

Resources:

Midlife Master Class Waitlist: insightsfromthecouch.org

Kristen Neff’s Self-Compassion Work: self-compassion.org

 

Make sure to visit the “Resources” page on our website www.insightsfromthecouch.org to download the worksheet and take ways that accompany each episode. This is hugely important as we are now creating a download that is unique to each episode and working hard to create an email list to support our programming offerings moving forward. 

Colette Fehr:

Laura, welcome back to insights from the couch. Hi everyone. Laura and I are here for another great episode today. We love this one as therapists, and I think you're going to love it too. We're going to be talking about self care. Self Care is an inside job. It's not what you think. Even if you think you know what it is, it's probably not what you think. So we're going to get into what it's not what it is, and how to have a self care practice that really serves you so you can live your best life at midlife. And along those lines, we also have just launched the midlife master class. We've been doing this with women in person here locally in Orlando, but we're bringing this online so we can bring the group to women all over the world. This is really about leveling up and thriving at midlife. So again, you can live your best life. And we're going to cover all the things that we talk about here on the podcast, many of the things in this midlife master class. So if you're interested in that, check out our website, insights from the couch.org, and join the wait list if you'd like to work with us. So let's dig into the meat of the episode, though, self care. Laura, I'll let you have the first

Laura Bowman:

word. Well, I kind of hate the word self care. It's like one of these words in our culture that I feel like Oprah brought this about back in the lake late 90s, and I remember women standing up being like, I feel so guilty if I focus on myself. Yeah, and and it we've come a long way from that. I think people understand, at least intellectually, that they need to put energy back into themselves. But now the word self care has become very, I don't know, like overused, signifying nothing, everything's an act of self care, right? And I mean I including

Colette Fehr:

consuming alcohol, right? Like Wine, wine, T shirts and whatever, which is a neurotoxin and obviously is not caring for yourself.

Laura Bowman:

Yeah. And I think there's a big difference between real self care and faux self care, so maybe we need to start there.

Colette Fehr:

All right, let's get into what's not self care and faux self care. And along the lines, I love how I don't know how to pronounce her last name, Dr puja, who wrote the book self care. Yeah, she so she's a psychiatrist, and really has a framework for these four principles of self care that we can talk about a little bit more. But I love how she says Fauci is usually. It's something that comes from the outside. It's something we're told to do that we should be doing. So obviously, this is constructed by society so that people can sell things, their products, their spa experiences, their vacations, their injections, their right self care is Botox and a day at the spa. So I'm not saying that those things might not make you feel good, but that is not what self care is. Is that may be upkeep, if something like that is important to you. But puja also talks about the fact that self care is usually a noun, right? It's a thing. It's a thing that you're supposed to do to check the box, and we're here to say it's not a manicure. Self care is something that comes from inside of you, and it's about the way you see yourself, the way you connect to your internal power, the way you define your values, the way you talk to yourself, and along the lines of what kind of nouns or verbs you engage in that might make you feel better, those things come from having a self caring relationship with yourself so that you can know What you need when, and give yourself that so let's really talk about it, because it's going to be unique to everyone. What self care to me isn't going to be self care to you. And I think though, people have to understand that if you're not giving yourself permission, and you're not attuned to yourself and you're not kind to yourself, it's going to be very difficult to come up with a self care regimen that that makes sense and that sticks.

Laura Bowman:

Yeah. I mean, I agree with so much about what you just said. I think that, like, the top down method is what women get into. And, like, really, I was listening to some podcasts where it says it's really normal for women to spend like, 10% plus of their income on upkeep, or what she calls performing femininity, which I know is important to a lot of women, right? But it's also a little bit of a cultural hose job. Oh, totally, where it's like, I've got to go get, you know, my eyebrows done, and my, you know, my. Botox or whatever, and the top down approaches are, like, really the least of it, it's the bottom up stuff that you're talking about, about having boundaries, the way you talk to yourself. I think embodiment is such a huge piece of it, like anything that gets to being really embodied, where you can really rest, which I think women are. I'll speak for myself. I can be terrible at I think so many of us are caught in the like culture of busyness, right? I can run around my house in circles all day, but to rest is very hard sometimes, and I think that, like a lot of women, can't even get on that frequency.

Colette Fehr:

Oh, I agree. And we still have hustle culture. We still deify the busiest, most achievement oriented person, whether we admit it or not, even when we reject that concept intellectually, there's still something to that. Plus, let's be clear here, we're not saying don't do any upkeep or that that's bullshit. You know, I'm vain to a degree, like I go sit in that stupid chair and dye my hair and get these nails done. Honestly, I hate it. I don't like beautifying things, but I want the results of it so those things aren't bad. If they make you feel good, it's just that's not really what self care is. And also, we need to be honest about the fact that, to your point, those are societally contrived notions about how women should look. That for so many of us, even when we say, Oh, I don't care about men if you're heterosexual, or women, if you're not, or whatever else you're into, whoever, whatever, whoever you want to like, desire you sexually. I don't care about that. I'm doing it for me, yes and yes. And we also as women, have absorbed and internalized society's expectations of how women should look so greatly that we can't even separate the two. I mean, shaving your legs, for example, I'm disgusted when I don't shave my legs. It makes me feel dirty and gross, no shame. Yeah, construction, right, that's a construction Exactly. Women have hair under their arms and legs, and I'm not willing to grow that hair. Kudos to you if you are. But that's something I believe is about how I feel about myself, but it's still been imposed on me. So another piece of what it's not though, is it's not escapism. Let's not confuse it with upkeep, and let's not confuse it with escapism. Again, it doesn't mean there's no value to escapism, or that

Laura Bowman:

define escapism. Okay, let's define all the things that go. Are you ready?

Colette Fehr:

Because I have a PhD in escapism, so hang on. I can, I can rattle this off. So, drinking, drugs, food, vacations, shopping, attention from people that you want to find you sexually attractive, you know, anything,

Laura Bowman:

teaching TV,

Colette Fehr:

scrolling on the phone, scrolling exactly

Laura Bowman:

I have, you know, was arguing with my daughter about this because we're kind of arguing about the concept of, like, cognitive offloading. I guess she learned this in school. Was this term about where it's like you a lot of people play video games, or they do something, or she was doing like a Color by Number on her iPad, and it's a soothing technique. But I don't think it quite hits that level of like replenishment, that like good, real self care. So there's something like, very distinguishable between these,

Colette Fehr:

right, what you're getting out of it. And again, I think to the point of escapism and cognitive offloading and replenishment, there is something to, you know, a balanced life. I believe we do need some of these other pieces. I don't feel bad that there may be a Saturday that when I could be out doing 10,000 things, I want to binge watch sirens, even though it's not even that good. And whatever I just gave I just lost five other conversations. Yeah, I just lost five hours of my life. But it could even arguably be part of self care, if I'm connected to myself, to say that day, you know, what I really need today is to not think is to be entertained and just lose myself. Now, if I'm spending all day, every day, avoiding life, escaping life and on a television screen that isn't really giving anything back. That's another thing. But just to understand that those activities, in and of themselves, don't bring replenishment. They bring a way to check out it's a little dissociative. Get us out of our heads. And there is a time and a place for that, but I think it does all come down to your relationship with yourself, how connected you are to yourself. So you know what you need, when you need it, giving permission to yourself to do what you need when you need it, and then the way you talk to yourself and narrate those things, letting go of guilt, having really good boundaries and being kind to yourself and your internal dialog. I mean, you know, you see the same thing I see in therapy. People talk to themselves like they're pieces of shit, yeah, and yeah, it's

Laura Bowman:

knowing how to, like, dial up and dial down based on where you're at in your life. Like, knowing when you need a moment of cognitive offloading, knowing when you need a moment of connection, knowing where you are in your own life that, like, Can you handle watching the news? Like, do you even have the space for that? Do you have the space for, like, your family shit, right? And a phone call with your your mom or your sister or whoever, yep. Like, if that's a no, that's something that self you, it's like you're constantly in conversation with yourself, yes, yes. Like, where am I at and what do I need next

Colette Fehr:

Exactly? And you know what's happened? And then let's get into like, what it is and how we're doing this, and how I see it, at least. And then I want to hear how you see it, but I think what's happened with the way the term self care has changed, and I love you pointing to Oprah, because she's probably responsible for almost everything, and modern pop, not pop culture, but you know, self help, self care culture, yes, and the whole self help movement kind of started, yeah. But I think what's happened is that because women have historically felt that they were selfish if they thought about themselves at all, and now that all these commercial products and activities have seized on self care as a way to sell products and goods. What's happened is that women, in order to almost justify, it's like, oh, self care, right? I'm doing this. I'm going to spend 10 grand, you know, on a weekend self care, right? And we don't need that. We don't need to justify self care. And you go on the weekend, spend 10k spend a million if you have it, do whatever the fuck you want to do. Okay? But let's also make sure real self care is happening, because otherwise you can spend all the money, go to all the spas, do all the things, and still feel a bottomless pit of emptiness and emotional exhaustion inside of you if you're not doing the things that really matter.

Laura Bowman:

Yeah, self care is really simple. It's really elegant. It's not complicated. You shouldn't have to really buy anything to do it.

Unknown:

Exactly it, it's

Laura Bowman:

it's super

Colette Fehr:

simple. So this is how I see it. And then I want to hear your recipe. And then let's talk a little bit too about, like, what we do for self care, because I haven't even thought about this. I feel like it's such an automated thing. Now, to me, after working at this for years and again as therapists, being really dialed into the importance of this, that I don't even know how I'm going to answer that question, but what I do know is that I see a couple of pieces being very key to this one, boundaries. I mean, you cannot. There's no way you're doing well if you don't have boundaries, it's impossible. I see balance also as being key to self care that we can't let our lives. I know it can be difficult when there's competing demands, but when life gets out of balance, there should be fun, there should be work that's meaningful, there should be connection. There should be alone time. And obviously some people have much more fixed, immutable challenges in their lives that make that more difficult. We have to work with what we have, but as much as we can, trying to stay in balance, I think is important. I see connection as critical for self care doesn't have to be a romantic relationship. In fact, you may be happier if you don't have one, but you have to have your close inner circle people that you spend time with, that you laugh with, and that also you can really talk about the real stuff. I see that as critical to self care. And to me, those components are like and implicit in all of that is being really connected to yourself.

Laura Bowman:

Yeah, I think you nailed it with those components, boundaries, for sure. I think self compassion is another one. It's and that goes in the self connected, like how you're talking to yourself, so important that you can get a huge boost out of that. I mean, just normal, like, I love the self compassion. Or what is it? The

Colette Fehr:

suffering, prayer. Yeah. The suffering mantra, the

Laura Bowman:

mantra, yeah, we'll include that in the show notes. But that's just like normalizing, if you're going through stuff and and giving yourself grace and you know, again, back to like, knowing what your bandwidth this and knowing like, what you need, like to say, I need to go to breakfast with my friend and connect, and I need to be able to talk about what's going on, right? Or I need to shut down and kind of like, be in the house for a day. Or I need to watch Pride and Prejudice for like, the 100th

Colette Fehr:

time, right? And so let's whatever it is, whatever it is you need. So let's go through some of these things, including, let's start with the self compassion piece and and we can attach that to you know, if you go to insights from the couch.org check out our download section and sign up for our community, because we really want to engage with you guys on a whole different level and be able to talk some of these things through. And we can include this piece on the suffering mantra in there. It's from Kristen Neff work, groundbreaking work on self compassion. It's so different from now, I feel like it's such an accepted thing, but it's really a breakthrough, because it's not about necessarily building self confidence or self esteem. It's about building self acceptance and treating yourself with kindness. You know, the cliche that's so true is when you say to somebody, what would you say to a friend if they just made a huge mistake and were mortified? Usually I'll hear something in therapy, like I would tell her, it's okay, you did your best, and of course, you feel embarrassed, but you're gonna learn a lot from this and right? And then that's how we talk, right? And then I'll say, Well, what would you say to yourself? How could you fuck that up? You moron? You knew you should have practiced more. I knew you weren't doing enough. Now everyone sees that you're stupid. And I'm not being hyperbolic. These are the ways, right? I know you know that, but you know, for our listeners, you guys, this is maybe you relate to it. But even if you don't talk to yourself quite that harshly, it's a real cultivated practice to learn to tune in and the suffering watcher, I always put my hand on my heart, but it's really about saying, this is a moment of pain, or this is a moment of suffering, like right now, I am suffering. I am hurting, and let me be kind to myself and acknowledge what I feel, and let me remember that other people in the world are suffering with me, because we get a lot of comfort from the universality of knowing other people are. If you're going through a breakup, there's other people all over the world right now crying the same tears over some loser the one day, they'll look back and say, What the was, I think, why did I wait five minutes? But in the moment, you're heartbroken, and then also, it doesn't mean you're not going to learn from it. It just means you're giving yourself a little love and validation, and this is the first step in self care, because if we're not nice to ourselves, then we're putting advocate for ourselves, right? And you can't really replenish, which we're identifying as the heart of self care. And I totally agree with you on that, if it doesn't start with kindness turned inward,

Laura Bowman:

yeah, that it's like absolutely step one. So it's that, that inside job of just that shift in how you speak to yourself and how you are mindful of what you're experiencing in any given

Colette Fehr:

Yeah, and for example, I know this is definitely the cornerstone of my own self care. I have for a long time now, changed the way I speak to myself. I don't think I was ever super harsh. I wasn't criticized a ton as a child, and we tend to internalize also the way we hear parents speaking or the way we're spoken to so because my parents were pretty kind hearted with me and accepting, I don't think I have a virulent inner critic, but I used to say things like, Oh my god. How could you have done that? That wasn't good enough. Now you look like an idiot. You know, I would say things like that, and now what I'll say to myself is much different. And I'll say, okay, what can I learn? And I'll ask myself, did I do my best? And if I did, I will validate that, but also say, you know, it's okay to feel disappointed that it didn't turn out the way you hoped. And now let's move forward and shift lanes and recognize that, like, this is part of life, and this is so it's the way I like to think of it, as how would you talk to a child that you really, really cared about at their worst moment? That's how we should be talking to ourselves.

Laura Bowman:

Yeah, and paradoxically, it gives you. You a little bit of space to make better choices, right? You know? I mean, I've gotten a lot better at this, and not getting, like, off to the races and blended with those thoughts, right? And where I'm, you know, because I do have, like, sort of more of a scathing self critic, but now I can definitely soften that, and that's been a huge improvement. And then go, like, what do you want to do next? Like, what's the How can you care for yourself? And most of my most replenishing activities are when I can get really into my body and and that's, that's the level that I think is really hard culturally for people to get into, is that somatic level of breath and rest and like rhythmic movement, even where it's like, you can kind of replenish. I think that's so replenishing for this. Oh,

Colette Fehr:

I agree. And just for listeners who may not really be so tapped into the language of embodiment, it's, it's kind of exactly what it sounds like. It's being really in your body and connected to your body. And the reason that's so important, I mean, first of all, we can so many of us live exclusively here, and this is one important organ, but we've got a whole system here that's working for us and sending us signals. And some people don't get connected with the body at all. We know movement is so healthy,

Laura Bowman:

and the harder the time you're in, like, I mean, this is what I see in clients. Is like that they come in and some things going on in their life, and it's survival mode. When you're in survival mode, it's on to the one thing to the next thing. It's that culture of busyness where you just can't sink down a layer, a layer, into the body. So if you're in a time like that, compassion and see if you can just drop in, begin drop in, and you're not going to drop in for long, right? You know, I think that's the other thing, is where it was, like, we always have to be present. You know, we're not going to be present time. Your thoughts are wandering. People are working on that. Like, that's their job. I know. I know for everything I'm like, if you can be present for like, a minute, let's try that.

Colette Fehr:

Yep, for 10 seconds. Start wherever. But also, we know monkey mind people spend. It's been well researched more than 50% of their time, their mind is wandering. So we're not trying to be Buddha and sit under the tree in a permanent state of enlightenment. We're trying to have moments that were really connected, that were in our bodies, that were in movement, that we're doing things that replenish and back to the point for you guys out there who this is going to look different for everybody. Yoga is a great way to get into your body and to be present. I hate yoga. I absolutely hate it. Okay? I don't enjoy it, and it doesn't mean I hate, you know, yoga? No, it's not a disparagement on yoga. I don't not see the value. It isn't good for me, and there's a variety of reasons, but some of it is also physically. It doesn't feel good to my body. Physically, a lot of those movements, I get nauseated. I don't like it, I don't like being close to smelly, but I don't like I've tried every kind. I've spent years trying. So that isn't going to be it for me, but for me going for like, a long walk. And I really like to do a long walk, light jog, like a little bit of like intervals. I like to get my heart rate a little I like to be out in nature. I don't listen to music. I prefer even going by myself. That is a time that I feel very replenished. I feel very connected to myself, to the natural world, which is very restorative. And we know awe has tremendous psychological power, meaning seeing beautiful scenery is quite transformative for people, and I feel very refreshed and invigorated. So that's that's my version of that, yeah, and that's the thing. Like, figure out not just what's checking a box, what's going to make me look more fit or more toned, or what's going to help me build muscle mass. That's important, too.

Unknown:

But what, how is it making you feel? Is this like refreshing, recharging,

Colette Fehr:

rejuvenating me at a cellular soul level.

Laura Bowman:

So let's talk about what makes the short list of self care routines or like things that really replenish, like, I'm gonna second your walk and the run. I mean, I've talked about it a million times, but Saturday mornings is, like the, probably the most like delicious time of my week when I know I do like a very big, extended walk, run type situation. It's always in nature. It's always alone. It always drops me way into my body. I can get in contact with myself in a way that I'm not probably able to be in all week I look forward to it. It's. Sacred. Yeah, no one's getting to

Colette Fehr:

that that I feel the same way. I feel the same way, and I think there probably are a lot of people who relate to it. So for me, getting back to balance, I know that taking good care of myself. First of all, we haven't said it quite this way, but I think it's implicit in what we're saying, really not just being connected to yourself, but really knowing yourself. If you had eight kids and they had all different personalities, they would need different things. I need different things than some other people. So I know for me, being self caring with balance, means I need work that I find invigorating and stimulating. I need to be intellectually challenged. I need moments of boredom, but I'm going to reframe that in a minute. But I need to be stimulated. And it's not because I can't sit still with myself, it's because that's how I feel at my best. I love to learn, and I'm very curious and I want to I'm very into growing and getting better and knowing more things, not for achievement reasons. I just enjoy it. So I need to be doing that, but also I need to be having fun. I have a very fun oriented right on the Enneagram. I'm a seven for people who have done that on Myers, Briggs. I'm an ENFP. I'm an extrovert. I need to be with people. I need to laugh. I need to meet new people. I need to go places and have adventures. So of course, real life, finances, obligations. I can't just do what I want all day, every day, like the hedonist I wish I was, but I know that good self care for me is going to mean going on a walk, giving myself permission to have a quiet day by myself when I need it, realizing, wow, I haven't seen friends in a while, and I need to get out and laugh with people like Just this weekend, I went out with Curran and Delray. I went to visit her, and we went out and danced and sang, and we had so much fun. It was just joyful. I found that even though I was exhausted, I found that very replenishing. So I think the balance and getting into your body and all of that comes down to really knowing you and like, what are the things that fill me up.

Laura Bowman:

Yeah, I agree. And you know, it this is so personal. So like, whatever works for you works for you, but some of the same, you know, we're totally different, but like, I have some of the same things. I mean, I have to have connection with people at some point. I'm an introvert. But like, I need deep conversation, me too, and deep connection. I need intellectual stimulation. And I definitely need a creative process me too, and usually it's it involves like paint or take like my home. I need to be able to use my leverage my imagination for things, and that's a really healing process for me. So not being able to do that for a while is super depleting. Yeah, a creative process, and that's where I think, like those things are different than just doing a paint by number on your iPad.

Colette Fehr:

I agree. I need to feel creative. I need a creative outlet too, and that can change what that is. But I want to add one other piece to this that's very important for me, for self care that some of you guys might relate to. I need space to just be. I need it almost more than I need anything else. I really love to engage with people and be with people, and I love alone time. I'm talking about something totally different. I need the kind of time built into my week somewhere where I don't have anywhere I have to be I don't have to put on makeup. I don't No one's waiting on me, even a friend, even something fun, nothing I can putter around my house and like, re uttering, yeah, I need to putter and be able to think and be and like, either pat around barefoot at home or go run an errand where my mind gets to just wander.

Laura Bowman:

That's such a great point. I need it too. And, and this is it goes back to balance, because too much of that can get super stale, but like that, just that day where you're like, I don't have to be anywhere. Yes, I'm not on anybody's

Colette Fehr:

schedule today. Yeah. And the freedom in your own head, the freedom to not, because a lot of times as I'm in a season of tackling so many things, and I'm into them, it's not like I don't want to be doing them, but sometimes it can feel like every day is okay. Today I got to write this speech, and then I've got to figure this out, and this social media video, and these four clients and. There's so many things on my plate. I just love the time when I don't have to think about anything. I don't have to be creative for a delivery. I don't have to be anything. I can just think about like, oh, wouldn't it be cool if the alphabet was said backwards and Oh, squirrel like nothing and everything the free. I completely agree with that. So I think that's important for everybody, probably to some degree.

Laura Bowman:

And I don't know if we want to lump this into self care, because I'm not sure it is, but I it's something I'm working on, because I've noticed how bad I am at it in this and I think a lot of us are, is I'm trying to do one thing at a time. I'm trying to settle into a task. I'm like, squirrel, squirrel, squirrel. All the time, like, Oh my God, what do I have to do? I have to do this. I have to do that. I'm here, I'm there. And like, I'm trying to settle my system. And one of the things that has become, like, increasingly difficult, is just reading,

Colette Fehr:

I know, and just their attention,

Laura Bowman:

yeah, they're just shot. But I

Colette Fehr:

want to settle and be like I want to be at peace. And again, it's like that, sinking into the body. I agree, sinking into presence. I've noticed how challenging it's become. I agree, and I I don't like it. I'm with you on that. So for me, it's an act of self care. Is to like flex that muscle. I'm gonna go with you on that one. I agree, and you know, let's just as we wrap up here, I can't believe we didn't say it. Obviously this applies to us, and it might not apply to you, but reading for me is even though my attention span is shot, reading is self care for me when I don't have to be reading something necessarily, I like to read for things that relate to work too. But reading fiction, reading memoir, reading a really good book, and knowing I can sit there and read as long as I want and be completely lost in the story that it that does replenish me. It's not just escapism. That is an act of love for me to spend time with a good Bucha.

Unknown:

I agree. I want to go do that right now, but I have a client coming in, so we have to wrap up.

Laura Bowman:

All right, so, yeah, no, these were good today. I think that we fleshed it out. And it's, you know, it's not the one. It's not going to get your eyebrows waxed,

Colette Fehr:

yeah. And spend some time thinking about balance, boundaries, connection and the concept of replenishment, because this is not about, obviously, what works for me or Laura. This is about what works for you. And you got to really get connected to yourself, to figure out what that is, and then be realistic about your life. If you're a young mom with three kids at home, then that's going to look in terms of how much time you have to devote to this. But like most things in life, it's quality over quantity. So whether you have 10 minutes, 10 hours or 10 days to devote to self care, make it good, make it quality, make it something that's going to really refresh and replenish you. And we'll have more on this episode, as well as again, our midlife master class. We are taking applications on the waiting list now, and it'll be launching in a few months. So check out our website, insight from the couch.org, and we will see you next time.

Unknown:

Bye guys. You.