 Okay, we are cooking I think hey guys drew here that anxiety guy calm on screen with me here is my buddy Billy from the UK Say hi Billy Billy runs anxiety United anxiety United dot code on UK That's right anxiety united calm in the UK and Billy and I cross paths many many years ago I don't know. It's been a while, right? It's gonna be 12 13 years Something along those lines. I'm guessing initially on YouTube when we were both struggling with anxiety issues way back in you know what the kids called the day and You know, we became friends. We're still friends now and we are going to do a series of Video and podcast episodes based on sort of an anxiety 101 course This is it right right the kind of the basics This is the meat and potatoes of how you have to approach recovering from anxiety issues And we're going to take you kind of step through step by step through some basic principles And I think one of the best things about the way we're gonna do this and jump in anytime is that we're gonna give you like actual real Concrete stuff right as opposed to just a generic concepts and you know that sort of thing So this will be first in the series. I guess a fairly I don't know probably seven or eight episodes at least I'm not sure that's the plan. That's the plan. I think one key thing as well This is for people that have got minor anxiety Up to the height and state where you're you know constantly Suffering whether it's generalized anxiety or whatever this these principles apply to the whole spectrum Yes, that is true. So, you know, whether you're just dealing with generalized anxiety or you're a house-bound agoraphobic Probably have something here that's gonna help out. That's it. I think around. Yes stick around a very good One of the things that I would like to say before we start and bill you might have something to add to this is Some of I think but we're gonna tell people might Ruffle a few feathers here and there because we're gonna intentionally tell people to be uncomfortable in certain instances And this is this is the downfall of many a recovery. Yes attempt. I think Where in fact, we're gonna talk about really in this episode specifically which is sort of our intro to the whole series is the fact that you have to be willing to Be uncomfortable like and that the cornerstone of this whole plan really is accepting that our Inner drive our innate drive for safety and comfort is you have to start ignoring that Like your goal is not to be uncomfortable here Your goal is to learn to be uncomfortable and then at the end you'll wind up comfortable again Yeah, yeah, 100% and that's for me personally I think that's one of the interesting dynamics for this series is that you've sort of or it feels like you've sort of stepped Over that the comfort and the safety you've managed to push through whereas I'm you know kind of still struggling to battle through that but that's the dynamic of this podcast is that your sort of evidence and living proof that You do this and it works and I'm sort of living proof that if you don't do it Well, you'll see if you do what you always do you'll get what you always get or whatever the same is Yeah, that's very true And I think that will make this kind of a good deal because I think yeah Yeah discuss the things that you're going through and then how I managed to get through them already so yeah I think that's that's probably a good deal And I should say before we start to that so many people That listen to my podcast or watch my channel will say you know ask me almost every day Are you cured like are you cured of anxiety and what I always say is it's a reasonable question to ask I will never say that I'm actually cured. I'm still predisposed to those things Yeah, when I get really stressed or sleep deprived, which is kind of all the time But you know when things get really rough for me I do get predisposed to anxiety and once in a while I still have an actual panic attack But the difference is it doesn't really impact my life much anymore So yeah, you know people always look at it when I'm especially when they're asking for advice And well, it's easy for you to say you're cured, but I'm never going to say I'm cured I have to say I think it's safe to say that everybody suffers with anxiety at some point Sure, you know, so nobody's ever going to be free from anxiety. There's always going to be That but I think for you maybe the triggers have become more noticeable. So the triggers are more I don't know. I don't know what the word is Um, I can predict the triggers, you know, I sort of know what they are And there's you know back in when I was really struggling when you and I first met Anything like a cloud going over the sun could put me in a panic. That doesn't happen anymore. Now You know, they're much more concrete things. I'm really stressed. I have a lot of business things going on Family things going on. There's a lot of pressure on me. It might come out. So anyway, the point of it is I would definitely not say I'm cured in any way she can perform So hopefully take that for what it's worth. We're all on the journey. Yeah, we are all on a journey. So Let's get into it. How do you want to start? Well, we were we were going to look briefly back at the article that you wrote a while back because it's You know The the methods don't change True the proof is in the pudding So we need to just head over and and go through that and point out the The valuable information that's there. Okay, sounds like a plan and I will probably in my video description I will link it on my site billy. You can obviously post it on anxiety united So you can read along depending on whose channel you're watching or listening to This is it. There'll be links to what to all social media platforms and websites and So, you know, you guys can certainly follow along as we go and I think all right, so we'll get into it And what I wrote this I wrote this like billy said many years ago and full disclosure It's really based a lot on the work of claire weeks, you know, which is you know, Dr. Clair weeks wrote many books about the subject many years ago. She's gone now But her methods to me are still the gold standard So a lot of this is just a watering down and a consolidation of what she says Which incidentally, I think you'll find most of the paid for methods Are probably based on the same principles. It's just that this is free carry on. Yes, they absolutely are. That's absolutely correct Yes, she started the whole thing and everybody else just started building on her work. It seems to be that way Yes, all the most at least the most effective thing So the way I started the article was pointing out that the single most common mistake and I used to make it too It's what kept me held back for a long time The single most common mistake that that I see people make when they're trying to overcome anxiety and panic issues Like agoraphobia and things of that nature Is that they think that they are trying to get to safety and comfort Which makes sense because we're you're in a panic or you're having tremendous amounts of anticipatory anxiety afraid to go out the door Whatever you're obviously not, you know, you're afraid and very uncomfortable. So The misguided direction I see people going is to say, well, no, I have to find, you know I have to get rid of that fear somehow and I have to get to comfort as quickly as I can and I think That is the basic Mis assumption that keeps so many people held back I think it's also the the thoughts that you have to prepare yourself For these things before you even go into them. So with the bottles of water and the mints and and parking nearer to stores and All those things all those predetermined things that you think of before you go out and tackle whatever it is That's also the the safety behaviors comfort blankets, whatever they are Well, we're going to talk about all those things as we go into each individual episode But yes, that's true and in our minds we build we build all these things up To almost insurmountable obstacles because we know that we are going to be like terrified and horrifically uncomfortable And nobody wants to be that way, you know, the natural drivers is to feel safe and be comfortable That's obvious. We all come from the factory wanting to feel that way and so we wind up Approaching this saying well my goal here is to get you know To wipe out the fear and to be comfortable as quick as I can and that's a huge mistake and we'll talk about why Yes, yeah So I make the assertion and really dr. Weeks made it first that to really get past these things to really get past them Completely and and not let them control your life or impact your life that much You have to really learn to completely and utterly and we use this word so often I know you and I talked about it so many times you have to you have to accept that fear That's the big one with every fiber of your brain and body. You have to accept it Welcome it in know what's going to happen And you have to understand that it is baseless and ultimately harmless It's it's that's a big deal. I don't know if you want to talk about that a little bit Well, I think it's one of the main questions that I've been asked when I've spoken of acceptance before is what is acceptance And I think there's so many different variations of what people see as acceptance But I think Claire Weeks said it best it is it's accepting Everything it's accepting the symptoms the sensations The the worrying flashing fears that you have Yes That is the basic principle is accepting the whole thing not fighting against it not going into it Accepting that this is going to be rough just accept that you're going to do it. That's Yeah, that's my taking on it. It's it's As basic as that it really is as basic as accepting that You may feel whatever you may feel you may think what you may think but You know that you're going to come out at the end of it or perhaps you don't know but you will Well, and that's true. I think in the beginning especially Somehow something in us doesn't isn't sure we're going to come at the other side And that's what keeps us kind of paralyzed a little bit and no, I'm not going to take a walk today Or I'm not going to leave the house today or I'm going to find an excuse to cancel lunch with a friend or whatever it is So when you really accept that you have to really and this is counterintuitive to everything that our brains want us to do And our drive for safety and comfort is you have to really say, okay, this is this is going to be rough This is I suppose it you know, sorry. It also comes down Accepting that you are actually going to feel that you can't accept it as well. Yes, it's kind of Except that you're going to be nervous except that you don't want to do this because that's what I did many walks Recently on my channel where you can check them out. There'll be a link But just accepting the fact that I was going to get out the house every day regardless of how I felt I just got it into my head that That was going to become my new habit for the month and just accepting that whether I was Having palpitations or feeling dizzy or whatever it was jelly legs I accepted the fact that I was going to get out the door every day And the progress there in in just that one month period was when it's there to see Yeah, that's very true. Then that is a good series worth watching for sure Because the difference between day one and day 30 is just, you know I will just point out right I didn't I I honestly didn't really see that much of a difference But everybody that has seen it has said But I think that's another negative aspect of having this. You just don't see progress for what it is You don't see those little little steps. That's true. And I think you're right We're our own worst critic sometimes and we expect Well, I wasn't able to say walk to the mailbox the post box. Sorry I wasn't able to get to the mailbox yesterday and now I'm at the mailbox today. So I must be fixed And you know, we judge ourselves very harshly when the next day is a struggle to get to the mailbox again So accepting is the the main part of this you have to accept and I always say for me the sentence I use all the time that I tell people is you have to be afraid before you cannot be afraid So you're just you're going to have to accept that the object of the game here is to learn how to be afraid Because when you fully accept that fear, that's when you unmask the fear and you you expose it as baseless And and illogical, you know getting out of your car may seem like the most dangerous thing in the world to do And you react so strongly and you stay, you know kind of ensconced in the car But there's really no danger when you get out of the car out of the house or off the sofa or to the supermarket Whatever it is and you you have to fully accept that you're going to feel Afraid and highly uncomfortable And then you will begin to acclimate and you will no longer fear those things and the seeds start to break the cycle So stop going into it expecting that your your recovery program is going to immediately make you feel better It it's actually going to make you feel a little bit worse Before it makes you feel better It's a long process. Yes, but one the one that of course is worth taking of course We get one opportunity We do and the rewards are huge. So we talked about this when we were talking the other day that And even back then I would say so it's just like going to the gym or doing anything that might be unpleasant You know, it's not the most fun thing that we do Back back in the days when I had to get up in the morning and force myself and you've seen many of my old videos Right, we were sharing them back then. Yeah force myself to get dressed in the dead of winter freezing snowing Whatever like the first thing I would do get in the car and drive around my neighborhood Being terrified like I hated doing that. I freaking keep it g-rated here. I I freaking hated it But I I hated doing it, but I love having done it Right. Well, that's it. You are you are where you are now because of the steps that you took back then Yeah, and I think you know accepting it's all you said part of it is accepting that you're gonna feel crappy But you're but that you'll feel like over the moon, you know to use the the british term You know when you're done you feel so good about yourself like oh my god. I freaking did that You know one of the things that was most impactful for me in the very beginning was seeing some of your early walks Like to your local shop or to the mailbox and to see like how elated you are at the end of the jubilation Yes, you can't replicate that feeling I managed to get a panic attack one in some film when I was out grocery shopping And like I don't know whether other people can tell but the way that I felt after I'd rode it out I stayed in there on the second floor deep into the supermarket and that feeling Afterwards you you honestly do feel like you've never had a problem with anxiety and panic. It's so clear Right, so if we can get people to buy into this and like okay, it's gonna be okay It's okay to be afraid except that you're gonna feel terrible when you do this stuff But when it's over you feel like you've beaten like you've slain a dragon and I that's it For me, I think when I would do these things literally like you said you forgot you ever had a problem being in that supermarket And even if it's only for a few minutes and then that feeling will last longer and longer as you go But for a few minutes, I would literally think like why was I so afraid to do this? This was so easy. So like so question you question everything at that moment when she's gone through it and I'm By no means Brave enough at the moment to put myself in that situation, but I do know what it's like to go through it Oh, I've seen you do it. That's I think you're selling. I know. Yeah. Yeah, I've seen you do it so So anyway, that's kind of the deal and there's there's some stuff in there about The emotional versus the rational side of your brain and and some people will argue that one way the other But and I think when we say I'm asking the fear and accepting that you're going to feel terrible before you can feel better And accepting that the fear is baseless and illogical. It's based on nothing It's actually a fear of how you feel and it's a fear of fear And so intellectually you may know that I think we've both talked about this too, right? You know there's really no danger. We know this but yet Well, that's it. I mean how many times have we been through these periods of intense anxiety and survived? That's the evidence. That's all that we should need is that we it hasn't Put us into a situation where we can't get back to some kind of normality You know because that's where I class myself now even though I still suffer with anxiety I see this as my normal sort of life now. Yeah, but when I'm in the height and anxiety I always come back to this stage where I can still walk around You know, maybe I can't go freaking dance around the town, but yeah This is my normality now and when I'm in a height and state I always come back to this so it's never been that bad where I've ended up permanently panicking and you know, right? That would nobody's died no one's Exactly, we always come back down. You always come back exactly You always have to tell the tale and I think at the end of the series One of the things I try and oppress upon people is that you'll learn that whether you do something Or you do nothing you're always going to get back to this state. Yes of okay That's the point and nothing is faster than something So as crazy as that sounds and we'll talk about that later doing nothing is faster than doing something so So there's a recipe for success that I lay out in the article that have four things the acceptance current Courage persistence and patience. I don't know if we want to go through that a little bit I'm kind of the cornerstone of we're going to build on all of those things as we go But and again, dr. Weeks is the first one that said these things. I didn't make this up Yeah So, you know acceptance we just talked about that and courage you want to talk about courage? I mean, it's a big part of this. You can't do this without it. You have and I think we all have it But this is where everybody gets tripped up. You do have to be brave. You have to be brave I think that's probably the stumbling block the many Attempt that getting out there is just having the courage But I think with with showing the courage you also gain confidence And I think those two things go kind of hand in hand You just display that bit of courage And even if it doesn't go fantastic, whatever it is that you're doing to try and overcome the fact that you've You've been able to show the courage to do it once means that you can do it twice three times You know times. Yeah, exactly as many times as it needs and if the progress is even Miniscule it's progress that's worth making. Isn't it? That's the point I think so. I mean, I think that you know if you're standing at the front door and you just can't bring yourself to go out You know, you haven't done that or you can't do it without your husband or your wife or your mom or whoever You know just opening that door even just opening the door is I think we spoke about it before. Sorry That's okay. You said just I remember when you first started just putting your shoes on put tying your laces up Yes, that is a step in the right direction and what you say just going to the door You don't even have to open it just being prepared mentally Yeah To attempt to just take a step and then maybe tomorrow open the door That's right. I mean and and it's it's tiny little building blocks But every time you do one of those things for me, you're right lacing up my shoes or just going to the front door As opposed to knowing like there's no way I'm going to the front door You know, you're you are displaying courage when you do that So I so many people say well, I can't do this because I'm not nearly as brave as you or we have a Mutual friend that would say all the time back in those days like well, the boys are out That would be you and me and Chris, you know in Ohio. Yeah, you know Well, the boys are out doing these things But they're way braver than me and what I always try to tell people is no you're as brave as me or anybody else Exactly, and it doesn't courage. I always like to definitely point out courage doesn't mean that you're not afraid It means that you're afraid but you do it. Anyway, that's that's our courage isn't not being afraid And do it anyway, right somebody wrote a book about that I believe so But unfortunately, you can't do this without finding that inner courage and sometimes like billy was saying You have to find it in tiny little Tiniest little steps And that's okay And then once you find it suddenly you'll notice how much you have and it'll you know, it'll build your confidence It does it does 100% So with me with me at the moment I'm going out quite a bit in the car and every time I do it I'm feeling more of an urge to to get out of the car and just you know, and that's just I guess It's confidence and courage. It's just me displaying feeling a bit more confident with me getting out there And that just breeds more courage. It breeds more confidence and that's A lot of it. It makes a big difference. You have to have it's a big part of it. So the except then obviously Yeah, I was going to say the next key is persistence. Yeah, you want to talk about persistence? I mean, you know, well, that's just yeah, that's that's it You've just got to keep doing it, haven't you and no matter how hard it gets No matter how low you're feeling or how Sensitized you are I guess whatever it is If you don't if yeah, if you don't get out there and do the work then you can't expect it to improve You've got to put yourself in these positions And it's just like I mean essentially from where I sit because I'm sort of a died in the world behaviorist, you know These problems you have panic disorder. You have agoraphobia in general is these are cognitive malfunctions Their bad habits our brains have learned And you have to unlearn them and unfortunately unlearning them is slower than learning them sadly That's just the way we are But their skills like so you have to rebuild the skill of going to the supermarket Just just like you would learn to speak french or ice skate or play a musical instrument This is it. This is it. You have to practice it. You have to do it every single day And you can't wait till the days when you feel good That's a mistake that I've made in the past I think we've all been there or We reward ourselves a little too much sometimes like oh, you know, I did the supermarket yesterday So, you know, I'm just gonna I'm gonna be I hear this all the time. I'm gonna be kind to myself today Yeah, I'm gonna have a day off. I'm gonna take care of myself today And sadly you cannot do that you have to run rough shot over this by doing it every day So I could tell you that for me Like when I was doing a lot of that driving when it was hard for me to get out of the house I would Get up and do it first thing in the morning and I would do it again Like two three four times a day Which was monotonous and boring and tedious, but I got to tell you going out of doing it at 6 p.m Was boring and I didn't want to do it But it was so even on one day it was so much the 6 p.m. Drive was so much easier than the 6 a.m. Drive Yeah, because I had done it three times. Of course The next morning the 6 a.m. Drive was just as difficult as the one before So the progress was a little bit slow, but Every day as often as you possibly can no matter how you feel In fact, you have to do it when you feel you're worst. That's when the I think I was going to say that's what exactly when I learned the most about myself Is when I was feeling bad when I went out, but nine times out of 10. I would feel so much better when I got back 100% better But yeah, no, but light years better because you feel yeah, yeah, you start thinking like there's no way I'm going to do this. I don't want to do what I feel terrible today. I'm weak. I'm tired I'm whatever I'm racked with anxiety today and somehow rather 30 minutes later You get back in the house and you feel like you could beat the world. So how does that happen? It's because you've just learned that it didn't matter how I felt. That's right before I went out the door Doesn't matter. That's I still I still made it home. I'm still Alive right and in a lot of ways talking about that, you know, I displayed courage And I accepted the way I felt and I got out there I was you know displaying persistence and I unmask that fear and that discomfort as nothing and now I feel great So Which leads us perfectly into point four. Yes You should talk about patience. I'm the least patient guy I know Well, I think I don't know whether I've been patient in the past, but I feel that I am a lot more now is just seeing The the steps as being so small, but it doesn't matter to me It doesn't matter how big or small the steps are as long as they're in the right direction I'm patient enough to just see I always believe that I will get there. I will get there one day That's cool. And I'm just patient enough to Do what I have to do now put myself in these positions and We will get there. Well, that that's true. And I think, you know, Dr Weeks talks about allowing time to pass all the time that displaying patience the um That was the toughest part for me because I'm very impatient and I I want results right now and I'm I'm patient with myself And so I would find and a lot of people make this mistake too Like oh, I made it to the shopping mall. So therefore I must be better now and yeah, and when I write like tomorrow That's it and how many of us and I think if you're watching or listening and you could probably relate to this I'm sure I used to do too Like this was such a great day And if I look back at some of my old youtube footage from like 2008 2009 I would sit there and make videos at the end of the day some of which I never published And I could watch myself saying today was such a great day Like I could feel that I've turned the corner Today and then the next morning I'll be right back to where I was And and it would just get me down like what happened. I thought I was over this yesterday But so you're never going to be over it in a day or two days or a week You can make huge steps in a couple of weeks onto that road. Yeah. Yeah, but patience and and and kind of like Accepting each thing that you do as a bit of progress and you're building slowly slowly slowly slowly It's it matters a lot I think just one thing to note is that patience doesn't mean sitting on the sofa waiting Yes, I think you've mentioned that in a past video is just that You can let time pass but letting time pass while you're doing nothing isn't gonna help No, you know, that's a really good point patience doesn't mean waiting to get better because yeah, you won't There's no like immune response that fixes anxiety. Like if you get the flu It'll go away because your body will get rid of it. Yeah, but this I think I Think maybe patience in the fact that if you suffer a setback then don't let that Drop you because in the past when I've suffered setback I've felt like I'm completely back to square one But I think with with the regards of patience It's just like Except we're back to acceptance But even accept that setbacks will be a part of the process Yep. Yep. And that that goes back to persistence too. Even when you have a bad day It doesn't matter you gotta get back out there again and do it And uh, yeah, you're right patience Patience factors into it all the time understanding that this time this process takes time and you know, we should probably say I'm not talking about years Um, but I think patience also you have to keep that in mind in the framework because we run into a lot of people who say like Um, you know, I haven't I barely leave the house or I can't leave the house without my husband or whatever And next week I have to go to a wedding 200 miles away And you know, what do I do? Well, you have to understand that patience means time So it's never too late to start, you know start practicing getting in the car today for that wedding next week But you can't go from stuck on the sofa to going to the wedding You know 300 miles away in in two days Yeah, not without consequences anywhere. Right. Yes. It's gonna be a kind of a tough ride. You could still do it I'm not saying don't don't do it But you know, I think patience to me always spurred me on what I realized that this is a time Takes time. Like well, I have to start today then since this is going to take some time I have to start today not monday or wait for the new week or new year's day or I have to start today, you know So Maybe that helps. There's no time like the present. Yeah. Yeah, so I think that's sort of our intro and what I always want to edit edit. I'm reading. I'm sorry, but Like I always say it's a simple plan but really hard to execute Like this is a really simple set of steps to take But since you're doing everything counter-intuitive to what your body and brain wants you to do You have to ignore your natural instincts. You have to run toward the fear toward the discomfort. It's hard to do this It's hard. It's a simple plan, but it's hard to execute But but millions of people do it millions. I mean, I'm just some goofball from long island. I do it Like I'm I say all the time. I'm nothing special. So if I did it not everybody can do it I'm sure of that. I'm 100 sure of that It's good. Well, that's it. There is only one way essentially To get yourself past this Yeah unfortunately, I am In the loop And I've been in the loop for a long time, but I take inspiration from you knowing that you're I don't know. Well, you're just you're you're a step ahead You are a step ahead, but you've showed Your persistence the persistence in your process is what I think Has got you to the point that you are now. Obviously you showed the courage and accepted But it was your persistence the repetition and putting yourself in that position and with me I I kind of get to a point where I feel comfort Instead of showing courage. I've spoke about that before and that's You know, I'll put myself in positions. I'll get to a certain level And then I'll just sort of settle for that. Yeah, this is about going the whole hog and and getting Right on through. I think at some point what I found too, you know, I guess we could chat a few minutes about this is For me persistence Like there were times only didn't want to do it, of course We all have that right. I'm nothing. I'm no different than anybody else And what I found that when I would hit that I would get to maybe a comfortable spot like okay I could drive to my office the office that I had at the time and I owned the company And I couldn't go to the damn office. How bad is that right? So I remember those remember those days. How hard that was so difficult I I couldn't go to the business that I owned that was so hard, but It was only like literally like three miles from the house with no traffic I would get there in like six seven minutes And there were times when okay, I would work to be able to get there. Okay. Now I can get there Like that that's enough like that's enough and then something else would come up Like my daughters were taking, you know horseback riding lessons and that was like 10 miles from the house I couldn't take them to that and and I that would spur me on like no, this isn't enough Like I haven't built enough here. This is enough. So sometimes for me Persistence was fueled with getting angry a little bit. I don't want this I don't I don't want to live like this. So However way you find it, you know, I was gonna say yeah, whatever the driving forces go with it be angry be upset Be whatever but I think we should probably circle back for just a second too with acceptance acceptance never to me And maybe maybe you disagree or have a different view I've heard people take that word acceptance and say well, I just accept that I'm like this You know, oh, yeah, you mean just accept that I'm like this. No That's how I mean No, yeah, you have to accept it The accept the difficulty of the process. Don't just accept being this way if you don't want to. Yeah. Yeah So I spoke. Yeah, except the way that you feel and just Go for it. You've gotta put you if you want any kind of normal life I don't know what normal is these days But if you want to be able to go out and do the things that you want to do that you dream about Then the four steps Accepting the way that you feel while you're doing it not just accepting it and sitting there and saying this is it You know, yes, that's true. So, you know, acceptance doesn't mean just accept your lot in life. This is the way You know, I'm always going to be a gorophobic or whatever it is So I think that's kind of the intro of the article and the next episode We're going to talk about that that foundational concept that says that danger isn't real We could probably spend 45 minutes on just that that's what we're going to do next. Yeah, that's it So, I don't know. Do you have anything else you want to add on this one? I'm happy. This was just a short intro to the series that we're putting out and We'll put some effort in trying Help me. Yes while we help while we help you That's why I'm here. I think it's going to be good. I think we'll see. Yes I think it's going to be good and I urge a billy throw out. No, let's what's your your social stuff What are your contacts? Oh, it's all uh, twitter We are at anxiety united facebook.com slash anxiety united But you can find all the info on anxiety united dot com But I to be honest, I'm trying to steer myself away from Getting bogged down in talking to other people about so I'm staying off social media. Okay, basically what I'm trying to say So if you want to find me very fair So if you want to ask a question ask me because billy's gonna. Yes YouTube YouTube is what I'm I enjoy making youtube videos whether they're helpful stuff or whether it's me just rambling on That's that's where my uh Focus is at the minute. Very good. So if you're watching at my channel The definitely go to billy's channel and subscribe and check out his videos because they're tremendously helpful. I think And there's lots of yeah, there's lots of them and you'll see someone actually doing that work I'm just Blabbering at you and telling you to do you could watch I feel like actually do yeah, you're you're the technical you're the science you're the brain and I'm just the Actually, you're actually I think any pig. That's rough. That's harsh I don't mind. I've been called worse. Oh god. Okay, so If you need to get to me My website is that anxiety guy com on twitter at that anxiety guy facebook is also facebook.com slash that anxiety guy I take throw any questions you want or in the comments section here on youtube Or if you're listening as a podcast episode on the website, so you want to ask questions Yeah, don't forget that anxiety guy podcast on itunes. Yes, that's true if you're on itunes You can find my podcast I haven't been publishing a lot lately, but by all means subscribe there But as we go we'll take questions So if you want to send questions my way or billy's way we'll incorporate them into the future episodes and You know follow along hopefully get something out of it. That's the questions in the comments Yes on youtube. There'll be links links in the description as well to yeah Everything you need it's gonna bury you in links and information Bring your shovel to the next episode All right, folks. I guess we're gonna end it up here billy. Thank you. It was cool It's good. All right, man. See you in the next one. You will indeed see you there. Bye