 Imagine taking the best football team in the world. I'm putting them on the pitch without any defence, no defensive players. Still got all their world famous household name strikers, the Ronaldo's, the Messi's. But they don't have any defence. Suddenly teams that previously had no chance against them pose no threat towards them and are now in with the chance of beating them. And I say this and use this analogy metaphor because I think when it comes to our mental health we underestimate the power, the game-changing nature of strong defences. The defence is not as glamorous and as sexy and as exciting as the strikers but without them winning teams become losing teams and become vulnerable to be beaten. I think when it comes to our defences mentally and emotionally in life you don't know what you've got till it's gone. So I'm encouraging you today with your mental health to make sure your defences are always on the pitch with you. You're sleeping well, your nutrition is good, you're exercising regularly, you're getting outdoors regularly, that you have good social connection and friendships that you are practising kindness and gratitude. All of these things are part of our fundamental defences against being scored against by what life throws at us. So don't go on the pitch today without your defensive players because they are bigger game-changers than you and I think they are. Alright, love you guys, have a fantastic day, go strong. Talk to you soon, cheers.