 It is 100% that you feel anxiety in your body, but anxiety is not a body problem. So we're gonna talk about that today on episode seven of Recovery Monday. Let's see who is popping in. We already got some folks showing up. Welcome back everybody. If you're new here and this is the first time you're joining, welcome to Recovery Monday. This is a little livestream that I do every week on Monday at 2 p.m. Eastern time. We are essentially teaching lessons out of this book, which is called The Anxious Truth. If you do not have this book, you can find it on my website at theanxiestruth.com. Every week we go through another lesson out of the book because the book is written almost as a course in anxiety recovery. And today we are up to chapter two, lesson three. We have many of these lessons to do. It's gonna take us the better part of the next eight or nine months to finish. So we'll be here pretty much every Monday doing this. Come back and join us. We always have a good time also. Let's put the chat up on the screen so you guys can see what each other is saying. We got Facebook in the house. We got Facebook group in the house. We got YouTube in the house. Everybody's here. If you are from my Facebook group, I can only see you as Facebook user. I'm sorry I won't see your name, but if you wanna tell me why when you ask a question, I can then see you that way. That's just the way Restream does it, sorry. So let's get into this. Again, this is chapter two, lesson three from The Anxious Truth and we're gonna talk about how even though it is 100% true that you feel anxiety in your body. You feel it in your body. There is no question about that. Do not let anybody tell you that this is all in your head. You actually feel these things. So even though you 100% feel those sensations in your body, you feel a racing heart. You feel the heart to breathe. You feel all of those things. You feel the jelly legs. You feel the off balance feeling. You actually feel all of those things. You feel the tummy problems and the bathroom problems. Those are actual real feelings that you experience in your body. However, this is not a body problem. Now, I know that that seems like a real, like revelation to a lot of people because it makes perfect sense that since you feel it in your body, you would try to fix it in your body too. And there is no shortage of people out there, especially in the medical profession because they are body centric. So I don't blame them who will try to tell you that you should fix this based on what's happening in your body, right? So that you're going to, you have to try and micromanage your hormone levels and your diet and what's in your GI tract and probiotics. And there's just a ton of different ways that people will try to get you to attack this as a physical problem. So even though you feel the anxiety physically, this is actually not a body problem. It's a cognitive problem. We're gonna talk about that next week, next Monday, so come back for that. But I just wanna like really walk you through why it's really not a mystery that you feel it physically, right? So I love it. The brain is part of the body. That's a good point. It actually is. So very good, Ivan. Very good. So why does your body do this? Like let's validate that you actually feel these things. When you are afraid of a thing, and if you're in this room watching me right now, I think there's probably a really good chance that you are actually afraid of your next panic attack. If you're agoraphobic, then you're definitely afraid of your next panic attack. If you're trying to stop it from happening, if you dread it, if the feelings of anxiety themselves have become the things that you are terrified of because you think what they represent danger and that sort of stuff, then yeah, then you're gonna actually have, you know, you're gonna have a fear response. So when our bodies are afraid of a thing, whether it is an external thing, somebody has pointed a gun at you, or there's a tornado headed your way, or there's a threat to you, or it's an internally generated and internally interpreted threat, then it doesn't matter. It's still perceived as a threat. And when we are afraid, our bodies produce fear sensations. They produce fear so that's what your body is designed to do. So all it knows is that the amygdala is signaling danger, danger, danger, and it will therefore fire off all of those sensations and symptoms that you feel all the time. So that's why that works. It's not a mystery. It's not that your body is broken. It's doing something wrong. It's actually doing what it thinks is correct. It's just happening at the wrong time. So we always have to validate that you are actually feeling those sensations, but they are literally just fear sensations. They're threat response sensations that every human being is supposed to experience during periods of threat, right? So even periods of threat or any sort of perceived threat, then your body is gonna fire those off. And that's the way that works. So there's no mystery that you feel anxiety in your body, but the issue is being afraid of the anxiety itself, which then keeps you on guard against it. And then you think that these physical sensations and the thoughts that come with them are dangerous. And so you remain on guard against them. And so you add more fear and then therefore you create that cycle of, I'm afraid of this. What am I afraid of? The sensations are the sensations here. I better watch for them. Uh-oh, they are more fear, which leads to more sensations. So you see how the cycle just goes and goes and goes. It's really nasty. It's a vicious cycle, and it's easy to get caught in it. And it's really, really common for you to think, well, clearly there's something wrong with my body and now I have to do this. I have to fix my body. But if you've been trying to fix your body for any extended period of time, you may wind up in a situation where you can't do it. No matter what you do, you try changing your diet, you try to ingest this or ingest that or try this, sniff that, swallow this. And it works maybe for a little while, you get a little bit of relief and then it doesn't work again. And it's this fragile thing and you're continually chasing, oh, it must be something with my HPA axis. Oh, I think it's my gut health. Oh, it must be my hormone levels. Oh, it must be this. And that becomes super frustrating. And in the end, really discouraging because since we can't, we're not, that's the wrong problem to try to solve. Then you can't solve it that way. So I totally feel you if you've been trying to solve the problem that way and you're here frustrated and wondering why can't I make this go away? Because in your head, you're thinking, if I could just stop these sensations, I'll be good. But that's the problem. You fear a thing, then you can. Unless you can stop it dead in its tracks, then you will always fear the thing until you learn not to fear it. So then you get into like much more extreme methods of trying to control your body like benzodiazepines and other medications that will just knock the symptoms away. And then suddenly when people who knock their symptoms away, see it's fixed. But if the symptoms come back because maybe the medication wears off or the dosage has to change, they find that they're right back in the beginning and it's really discouraging. And it's really, really disheartening to see. I understand how frustrating that could be. It feels like there's no way out. When you try to solve a body problem, that isn't a body problem. So it's really important to just understand that this is a natural thing that's happening in your body, just happening at the wrong time. That's the only thing that's happening is happening at the wrong time. And then you've learned to be afraid of that. Now, you could be afraid of the sensations, be afraid of the thoughts. So either way or both. So I'm going to interpret what goes into my head, and what I feel in my body as dangerous or indicative of some impending doom or threat, like this thought that I might go crazy means that I might go crazy. And so I'm afraid of that. So it doesn't have to just be a racing heart. It could be a bunch of other things as well that you learn to fear. The outcome of losing control or being permanently incapacitated, losing your sanity, having some sort of psychotic break, these are all really, really common things. So when I say it's not a body problem, I really also mean it's not, you don't have to try to find a way to stop your body from producing those thoughts either, right? Super, super important to understand all of that. So that's the deal. This is a really short lesson. It's not a body problem. And if you read the book, you'll see it's a quick lesson, but it really just takes you right through like, well, you know, afraid bodies, bodies in threat response mode produce these sensations that we just learned to be afraid of them and we interpret them incorrectly. And then we start that cycle where more and more sensations and more and more thoughts because we fear them so we make more. It's really kind of insidious. I hate it. I hate it and they know you do too. All right, so let's take a look at some of the comments. We get into comments right away. Hopefully this helps and will help. You know, I'm not trying to reassure anybody, but those sensations that you feel, you fear them because you think they are dangerous. But in the end, they have never hurt you. So there you go. So it popped through and I apologize for a little bit of that heavy breathing. I'm still not totally like done with this being sick thing. And for the record, I made a joke on Friday in the recovery room about having COVID-19. I do not have COVID-19. I just had just a really nasty cold. So I'm still a little bit stuffed up. So sorry about that. I know it's annoying. Let's go through and see what we have here. I'm gonna put this on the screen. I know that you were in the recovery room on Friday. I'm gonna put this to bed once and for all. Yes, one of the most common fear response effects that you can feel in a human body is gastrointestinal, right? Tummy problems, people vomit, people have diarrhea, people get constipated. Like it is one of the number one places in our body that we feel fear. We even have like common phrases for that. Where do you think phrases like butterflies in my stomach came from? So we don't even disagree on that. We actually have common phrases that describe that response. So yes, it is 100% true for many, many people. Now I wasn't one of them, thankfully, but many of you guys here, there's 65 people that right now watching, many of you guys here experience digestive, stomach, intestinal, bathroom related responses to fear. It sucks, I wish you didn't, but it's very, very common. Very, very common. So let's see, what does Allison say? What up Allison? I feel my anxiety, then I have to think why. Okay, so it's so hard to sit through this with a turn. Okay, so I think why. Here's right there, let me put this up on the screen. I'll try and catch up to the comments if I can, right? So Allison says, then I have to think why. Now yesterday on my Instagram, I posted about trying to figure out your anxiety. And one of the ways we try to figure it out is we try to find body-centric solutions to why is this happening? Why is this happening? The good news, Allison, is you don't have to figure out why. That thought of like, well, why is this happening? Means this seems dangerous. I need to find out why this is happening so that I can stop it or I can kill it. I could just stop it, dad. I can't have this happen. I think this is dangerous. It scares the hell out of me. So I need to know why it's happening. And then we search for physical reasons for it happening and that's like super, super frustrating after a while. The brain is part of the body. Okay, even if it's always there, yeah, yes. So you know what? I'll just go through these really quickly. Even if it's always there, yeah. Even if it's always there. So people that have agoraphobia and panic disorder, people that have GAD, people have OCD, are often anxious all day long, all day long. So there's a really common misconception that somehow rather this is only I have a panic attack and then it's over and then I have no anxiety till the next one. Yeah, those things are always there, especially if you are afraid of them. So if you are afraid of your heartbeat, if you are afraid of your breathing, if you are afraid of your vision, if you're afraid of your stomach, you always have those things with you all the time. You're constantly scanning for them and so you will be afraid all the time, all the time. So again, what if it's always there? Yeah, if you're gonna scan for it and if you're gonna dread the next attack or the next experience, the next episode, it's gonna be there all the time. It's gonna be there all the time. Tanja asked, even without feeling anxious? Well, it's a good question. I would argue, well, what's your definition of feeling anxious? So I know in your case specifically thoughts, when you have thoughts, you latch onto those scary thoughts, they scare you. So you might not necessarily be feeling the physical sensations of anxiety at any given moment, but at any moment something could trigger the thought that I know you are terrified of and that sends you down the spiral and then all the response things happen. So it's a chicken and egg thing in a way, but when you're always on guard against a thought or a sensation, then you're always on a hair trigger, always. So there you go. Let's see here. I see you saw my post about the rain, very good. Let's see here. Why have I not always had them? Why now? Well, just because. There's many different theories as to what may precipitate this. But once you get to the point where you are afraid of the next one, here I'll put up on the screen and I'm sorry, I can't see your name. But when you get to the point where you are afraid of these things and you are dreading the next episode and the next attack, then the why doesn't matter. The fear of the next episode, the next symptom is what's driving it now. So you don't have to know why. That's not required, okay? So let's see here. Yes, this is super common. I see Helen, Heidi is, sorry, Heidi, is, you know, this is residing with them. And thinking all of those things causes me health anxiety. So we interpret what our bodies are doing as somehow dangerous or that something is wrong. There's a defect, something is broken. I'm ill, I'm gonna, this is dangerous. You know, it's tough. So there you go. Let's see what else here. This is big, Allison, let's try and go through here. I need to stop checking vitals. Ooh, that's a tough one. I know people get trapped in that. Now, I used to walk around all day long with my finger on my neck. So I didn't have at the time, I'm not wearing an Apple Watch today, but I didn't have an Apple Watch or anything like that back in those days. But I would walk around all day long with my finger on my neck, checking my pulse, checking my pulse, checking my pulse. That was a hard habit to break because it just becomes a habit. And you do it because it feels like you're supposed to stay safe. But yeah, you really do have to, you have to break that habit for sure. How about lightheadedness? It's just another one of those symptoms, especially if you're going to breathe differently when you get anxious, which is really common. If you're gonna start to pant or over breathe, lightheadedness is part of it, right? We have common phrases for that too. Oh my God, I got the news and suddenly the room was spinning. We actually, if somebody said that to you, somebody said, guess what? I won the lottery, like I got the phone call and the room was spinning. You wouldn't question it. You would understand exactly why they would say that. So how come in an anxious situation, you're like, well, why? Why is this happening? Well, that's why. Like that feeling of giddiness, Claire, we used to call it giddiness. They're kind of an older term, but that lightheaded off-balance feeling, that's just another one of those responses, all right? So let's see here. Dean's not here to laugh. I know, poor Dean, he really got the brunt of that in the recovery room on Friday, all the gastrointestinal chat. So let's see here. So our lying brain is telling the body to be unguarded until it becomes, yes, very good. This is good. Our lying brain is telling the body to be unguarded and it becomes a vicious cycle until we learn to do something with the fear. Yes, primarily not do. So the doing is kind of learning how to be non-reactive to it, to stop the trying to figure out, stop the reacting, stop the saving, the checking the vitals, the going to the ER, the calling the doctor, the calling for help. That's how we learn. Like, oh, that these aren't dangerous. These aren't dangerous. Okay, this is a really good point too. Thank you for this comment, Leah. My symptoms change. If I get to where I don't fear one anymore, a new one comes. So I did a video and if you check my YouTube, it's there called, is there a podcast about? I did that not too long ago, maybe in the last two months or so. And this is exactly why. This is why in this community, and those of you who are in the Facebook group probably hate me sometimes because they will not allow chat about specific symptoms. This is exactly why. We are never learning to deal with a specific symptom. We are learning to deal with fear. So when you get good at that, whether it's a heart symptom or a breathing symptom or a scary thought or lightheadedness, it doesn't matter. The principles are portable across all the symptoms. So those of you in my Facebook group have seen me say again and again and again, quite aggressively, your symptoms don't matter. None are special. You know what the scariest anxiety symptom is? The one you fear today. So for everybody, that answer is different. That's officially the scariest and most difficult anxiety sensation is the one you're afraid of today. Ask the question again in two weeks might be different. So we're never learning each individual symptom. That's tough, then you play with symptom whack-a-mole. And when you treat it like, Melissa hated me in the beginning, when you treat it like a body problem, and it's like, oh, okay, well, I'm having tummy problems, so therefore I have to take my probiotics. Oh, I have this problem, so therefore I have to do something to support my adrenal glands. Oh, I have this problem, so then I have to do something for sleep. When you do that, you wind up playing symptom whack-a-mole. You guys know whack-a-mole, like those silly arcade game, the moles pop up and you got to hit them with a little hammer. So you wind up playing symptom whack-a-mole. It's really hard to get out of that cycle. Another one will just come up. Okay, let's keep going here. How do you surrender to the fear of death? That hasn't killed you yet. There is an element of courage in all of this. I'll put it up there. That's what I used to think. I used to think that I was dying. That was my thing. A panic attack for me was meant that I was dying. So I just had to let it kill me. There is 100% bravery involved in that. First, you learn the psychoeducation. First, you get checked out. Your doctor says you're okay. Maybe 10 doctors say you're okay. I get you if that's true. Then you start to learn what this is, like in these videos or my book or the podcast or recovery room or whoever is helping you with this stuff. Then you have to say reality is showing me that I do not die. So I'm going to have to face that fear. But there is courage involved. There's no way around that. There is just courage. So Tanya asks, is it true that the more you focus on the symptom, the worse it gets. I would say that the more you try to stop a symptom, the more persistent it tends to get. Because when you really like laser focus on that symptom and say, okay, I have to stop, I have to stop this hard stuff. This is crazy. I have to find a way to stop it. And believe me, I was guilty of that. I like bananas, but I was eating bananas almost obsessively for the potassium to try to make sure that I would never have PVCs, a regular heartbeat that was really frustrating. Because then I would eat bananas every day and I would still have PVCs and it would be like, what the hell is going on here? It was so frustrating. So it's not so much focusing on the symptom. Yes, that's true, but trying to stop the symptom. If you try and stop it, there's almost, there's a really good chance that it's going to just persist at you. So there you go. Sarah says a very cardiac aware. Yep. I started taking daily walks. See, this is really good for those of you who have that cardiac fear, which I had too, when you start to exercise, and I don't mean go out and run a marathon, like you don't have to break Usain Bolt's sprinting records to be effective. Just moving and exposing yourself intentionally to that heartbeat that you fear so much can be really helpful. Like you can start to acclimate again to the idea that your heart is designed to build, to beat. It's designed to beat. Like that's what it is supposed to do. So a typical example of a very body-centric approach to anxiety is trying to control your heart rate all the time. Can't do anything that makes my heart go fast. Got to stand up slow. Can't bend over. Can't tie my shoes. Can't do anything that might make my heart go any faster. All that stuff, not really good. Because what winds up happening is you're literally trying to turn off a natural bodily function. Your heart is an amazing machine designed through evolution and natural selection to beat. It's what it's supposed to do. Trying to stop it from beating is really difficult. Really, really difficult. So there you go. The skipped heart beats, as somebody says, I still get them now and then. I have PVCs now and then. Evidently, I'm told by multiple cardiologists that every heart does that. We just don't always feel them. Completely benign once you've been told that it's benign PVCs. I used to freak the F out over them. I would have one PVC and I would be done for three days. Like I'd be an anxious disaster for three days. Now I can literally have a PVC and I've said this before while in the gym. I can have PVCs with a loaded barbell in my hand or hanging over my face on a bench press and just keep going because they're not problematic. And you can learn that too. It wasn't easy, but there you go. This is a big deal. How can you tell if it's physical or just anxiety? Here's the answer you don't want. You can't, but experience tells you. So you're looking for 100% iron clad certainty that it is only anxiety and there is no such thing in the world. There's no such thing in the world. But experience can tell you I've had 7,200 panic attacks over the course of five years. None of it has ever been a problem. So I'm gonna have to go with that experience. I'm gonna have to let reality teach me a lesson here. Does that mean that it's in the odds are zero that something is wrong? No, that the odds can never be zero. That's true, but the odds are so small and you have to play those odds and you have to understand how that panic and that irrational fear is literally distorting that math in your head. But what about this time? Cause anxiety will always tell you, yeah, yeah, but this time, this time could be the time that it's real. Right, I get that. Just gonna have to let it be real. Then it's not, then it's not. And trust me on this, when you get to the other side of this, I used to be in the same boat. Like I would think, you know, how would I know? It could be, but this time, it could be this time. This time it could be real. I used to have that same problem too. I don't have that problem anymore because outside of a disordered state, I have the ability again, like the people around you, the normal people around you, they have the ability to accurately assess what's going on. They know when something is really wrong. Right now you don't. You just assume that something is always wrong. So you can't trust your assessment skills right now. They'll come back as you get better, right? So let's see here. Well, I'm gonna try and scroll to the bottom here because we're already at 23 minutes. So let's see. This is one thing that's important. Allison said, I tell my therapist, now it's good that you have a therapist, by the way, congratulations. Like I'm a huge fan of getting, you know, professional help. Probability versus possibility. Good job, Appalachia. Somebody is paying attention. That's true. I never realized how awful anxiety and panic. I tell my therapist every session. Now at some point, depending on if you have, you know, the right therapist, he or she is not gonna let you do that anymore. So it is not productive to go into the therapy room and just repeat again and again and again. This is scary. My heart was racing. I couldn't breathe. At some point, a good therapist will cut that off and say, you're not allowed to say that anymore. Now I know Danny is here from Australia. I didn't know she had that at Danny. If you wanna confirm that in your comments, she had that exact experience with a spectacular therapist in Australia that said, we're not talking about that anymore. Did not allow her to do that. It's important. If you're just going to keep speaking it again and again and again, you're reinforcing that cycle. So you have to learn that, like, I can't keep doing that. So let's see here. Whitney asks the deeper, this is also very common. Everybody hates DPDR. I hate it too. I could still get it sometimes. Is it common for it to take a while? It's, yes, it's common for different symptoms to linger for different people. So there's nothing you could really do about that. Like it will come as it comes. You just keep going down the path and things will improve as they improve. Like everybody has those symptoms that just linger for a long time. DPDR was the tough one for me too. That's super common, but yes. But that's the thing. Okay, just so somebody said, I do that in therapy too. Really like a therapist that is really well versed in treating anxiety disorders, like panic disorder or gauraphobia or OCD, they will not let you do that. They will not let you just come week after week after week and recount your fear again and again and again. That's not helpful, right? It's not helpful. Hey, Laura's here. Laura makes a really good point. Take this to heart, please. This is somebody who is doing the practice. Take it from Laura. She's like running roughshod over this now. It's taken a long time, but yes, you gotta do the work and you have to be consistent with it and things will get better. Not as fast as you want them to, but we'll get there, right? I'm gonna do a podcast episode in the next couple of weeks called Are You Overlooking Your Progress? Where we can look at how do I know I'm making progress? Cause many of you all are making huge amounts of progress. You just don't know it because all you know is I need to have zero anxiety or else it's failed. So we're gonna talk about that in one of the podcast episodes in the next couple of weeks. So let's see here. I'm almost at the bottom. This is good. And then we're gonna kill it. Sometimes you guys kill me. I love the joking around. Easy, just don't be afraid of death anymore. I wish it was that easy, right? Wouldn't it be so easy? Look, no human beings into death. We all hate death. Nobody is into it. There's no death fan club around here. If you check, I don't think it's on my YouTube. It's on my Instagram. It's on my Facebook. It's in the Facebook group. If you check, I did a video about my experience with that death fixation and how that faded away for me, believe it or not, driving to the supermarket helped with my death fear because I just got, you know, I was so caught up in the thoughts and how I'm thinking and what I'm thinking and the fear and the fear and the fear that when I got better at relating to fear in general, I got better at relating to the fear of that thought too. And it just started to kind of fade away. I'm still not like rooting for death but like I also can think about it openly and talk about it. And it's almost an interesting topic sometimes. So there you go. Yes, Kate. And so I'm gonna do a progress podcast. Maybe the next two weeks, it will come out. Two or three weeks tops. So let me scroll down a little bit, try and get to the end here and then we're gonna wrap it up in two more minutes. 30 minutes is about my limit on these. Excuse me. Let's see here. Exactly. It's tough when they think you have H. Pylori. H. Pylori is a real thing, it's possible. Like somebody is talking about H. Pylori. H. Pylori is a real situation can cause some gastric problems and there's medication for that, it's a thing. But that's okay. It doesn't necessarily change the equation here. So you may or may not have H. Pylori but it doesn't mean you have to be afraid of your body, right? Does that make sense? So there you go. Symptom whack-a-mole. Everybody loves my whack-a-mole thing. I can't believe how many people actually know whack-a-mole. It's really funny. Let's see here. I'm living the banana obsession right now. Banana's an orange juice, dude. Like somebody told me that there was a lot of potassium in orange juice and I hate orange juice but I would drink orange juice by the gallon. It was completely ridiculous, man. I was getting a lot of vitamin C, that's for sure. But it was completely silly. It was completely silly. Let's see here. Scroll and scrolling, scroll. I'm just gonna try and skip to the end here. I'm never gonna get to all of these things. Helpful stuff, you're very welcome. Let's see here. Okay, somebody asked about journaling. I'll take that really quickly. Hey, Layla's here. How's it going, Layla? Let's see here. I know you're not a big fan of journaling but journaling helps so that you can look back in a few weeks. Yeah, okay. So I'm not, I am a fan of journaling. I love a success journal or an exposure journal. I'm a fan of that. What I'm not a fan of is somebody who gets told they should journal and their journal is just page after page out of I think I'm gonna go crazy. This is terrible. This is horrible. It was the worst day ever. I can't go on anymore. That's not necessarily a productive journal. Like a productive journal is like, well, this was really a hard day. I felt this, this, this and this, but I did this, this and this. And at the end of the day, I'm still standing. So yeah, I'm a big fan of like documenting reality. Like I did a post on Friday on my Instagram about mind over matter versus matter over mind. People will think, oh, well, this is recovered. It's just mind over matter. No, it's matter over mind. So journaling reality is a great tool because you can look back and say, well, I know what my brain was telling me, but what did reality actually show me? And if you journal and nothing happened, the end of the day entry, the last line in every journal entry is and nothing happened and nothing happened and nothing happened after a while. Like that becomes like powerful after a while. So there you go. So let's see, no, no, no, no. What else do we have? It's the time process. Okay, that's fair. Let's see. All right guys, I think we're kind of at the end of it here, about 30 minutes in. I appreciate you guys popping by. I wish I could answer all the questions. I just can't, I can't do it. I would love to, but I just can't do it. So I appreciate you guys coming by. Again, it's not a body problem. So just so you know, I'm gonna repeat it again. You 100% feel anxiety in your body. There's no doubt about that. Do not let anybody tell you that it's in your head. It's in your body. You really do feel these things except this problem is not actually a body problem. So that is the takeaway here. And again, this is a lesson straight out of this book. We're going right through this book. So if you wanna read along, you can get it. Ready? Yes, nailed it right there. My pointing skills are like ninja level 3000 now. Really good. Anyway guys, thanks for coming by. I will see you same time next week. Next week we're gonna talk about why this is a cognitive problem. So that's one of my more interesting chapters that I wrote. I like that one. I will see you next week. Keep commenting. If you're watching on YouTube, subscribe to my channel I suppose and like the video and do all that stuff. So yeah, that's me being really bad at this promotional stuff. All right guys.