 Hello, everyone. Welcome to a special Zoom meeting here at TechSoup. Our subject today is non-profit wellness and team self-care. And boy, do I need this today. I don't know about you, but I need this today. So I'm so excited that you're here. We're doing something different. If this is your first time here at TechSoup on one of our webinars or one of our Zoom meetings, welcome on behalf of all the members at TechSoup and our 100 partners who partner with us to make sure that we bridge the gap between digital solutions and services for good. Thank you so much again for being here. Just want to let you know how you can participate today. I know when you came in, everybody was on mute. So if you can remain on mute. And if you have a question at the end of the presentation, or Susan may guide you differently, she may answer questions while she's presenting. But if you have a question, please use the reaction button right there on the side of your screen. Use the raise your hand button, and then we'll unmute you because we don't want everybody talking over each other so much good stuff here today. So I'm going to move out the way this is being recorded. Keep that in mind. This is being recorded. And this will be available to you within 48 hours for everybody who's registered will email this to you. And right now you can share the link on your social media if you if you're quick with it some people are quick copy and pasting and sharing this with a friend if you know another nonprofit who needs to be here today. They still have time. So I'm going to introduce our speaker speaker our featured speaker today. Her name is Susan comfort, and what a name because we need some comfort today I love it. She's a co founder of nonprofit wellness and she's going to lead and guide us today in our discussion. Susan we've had so many conversations and so I'm so excited to hear what you have to say, and she would a nonprofit so I'm going to turn it over to you welcome. Oh, thank you. You know we make a lot of tree metaphors and so maybe it's appropriate that they're grinding up a tree across the street they just came off like lunch break or something so I hope you can hear me okay thumbs up if you're on camera and you can Okay, I'll use my outside recess voice. I, you know, have a theatrical background so I'll try to project as much as possible. So thanks everybody for being here I actually have a little share thing as well I want you all to share with us what is going well is appreciative inquiry. What is going well with your immune boosting. And so I'm going to share my screen and the caveat is you can download all of these things here I'll put it in the chat box you can download all of these things I'm going to share with you at nonprofit wellness.org. slash resources you have to put in your email and you can get the download link from there and all this stuff is free and most of it's bilingual available. So that's my caveat but what I want you to share is what is going well with your immune boosting practice these days so we have given you a list of 12 here on the screen and hopefully something on this list of 12 is going well for you. So appreciative inquiry helps us focus on the positive. This is a great icebreaker in a group, because you're always thinking about what's going well and inhabit change and the neuroscience of habit change it's always easier to keep going with something that's already started, then to start something new. Right. So in the chat go ahead and put what is going well for you with immune boosting. So we already have some positivity you can say it in English. Oh yeah you can put the number in, you know, for some of you sleep is going well which is amazing taking breaks. Yeah, some specifics and if you know people in the chat who are doing something well that you want to do better, like I'm always trying to eat more mushrooms. So whenever somebody says mushrooms, I'm like oh I got to follow up because I've been a vegetarian 30 years and I still haven't figured out how to like mushrooms. So I just like pop the pill mushroom powder pills and anyway. So notice like who's saying what and then especially with your team you can be like ooh I need to get outside with so and so because they like hiking to or I need to ask so and so about that zoom book class they mentioned. Cool so getting some numbers up here. I'm particularly just so you know we came up with this list with our masters of public health students at George Washington University. They helped us cut the list down from 15 to 12 because we had Ayurveda and herbal teas and some other things on the longer list that are proven to immunity but not so much science on those and so these are all science based. And there's a ton of research out there which we have a bunch of and we have a whole YouTube channel with different videos from our MPH interns that talk 3 minutes each, the science behind each of these. So if you're curious you can check out our YouTube channel. What I'm going to do today just so you know as long as you can hear me with this tree grinding going on which by the way is hard for my heart because I love trees. I've already stolen not stolen like taken with their permission a bunch of the wood from the cut this morning because I have this whole obstacle course in front of my house made of giant wood pieces so anyway great I see some. Resolutions happening in the chat like we need more dancing yes always more dancing. You know someone never knew about mushrooms you can check out that Netflix fantastic fungi film which is amazing I'm on my fourth watching. So lots of resources out on the interwebs on all of these and what I'm going to do today is like this just present a bunch of our kind of materials that we think are really critical right now either because we have to boost our immune systems or because. Yes and fast and some fun to love in the chat or because we have to go back to work and face office environments or schools where we're doing a lot of teacher wellness or just because blue seasons coming up and we have a twin Demek. And a lot of stress this stress has come on us like a tidal wave 1920 months ago and never let up so we need new strategies not just with our own self care, which I'm going to argue is kind of tough for our industry. But also for team care which is kind of our rallying cry you can see in my shirt we save the we and wellness because like you've got to put the we and the team care into wellness in nonprofits and schools and world changing environments because self care wasn't enough it was never enough it's definitely not going to be enough now and for some of us self care is just structurally kind of impossible. So for those of you who don't know me hi. Hopefully you can hear me okay. I'm Susan comfort it's my real name it's always been my name through marriage and divorce. I have spent the last 30 years doing nonprofit stuff sometimes campaigns and sometimes AmeriCorps and sometimes school based stuff. And I've been an executive director like many of you two different times. And again in my 40s. I've never had like a nonprofit. I mean a well as like at work. If you can put yourself on mute that'd be great. But I always kind of wanted one or like made one up on the fly and like tried to teach people some yoga poses and tried to like evangelize about vegetarianism and you know it goes over in mixed ways right at work. So when I started consulting again I really wanted to do capacity building and I decided hey wellness is really what we kind of need more of and this was back in 2018. And so I founded nonprofit comfort.com and then with Ty ship how my partner we co founded nonprofit wellness just recently as a nonprofit it had been just kind of a little LLC. So now we're a nonprofit and we exist to serve other nonprofits and schools in this elusive team care approach. So happy to answer a question what I thought I'd do is just kind of whiz through a bunch of things that I will just give you a taste test of and then I'll stop sharing my screen and we can talk and I'll answer questions and refer you to you know whatever references you might need. So I was only going to share like I don't know maybe like 15 minutes Aretha is that good for you thumbs up awesome. So you know the stress cycles for all of us and these are like real tree metaphors because we equal trees is like burnout and then recharging and nature does that anyway seasons do that anyway. And we as like nonprofit workers campaign workers teachers like have our own like seasons right of burnout and recharge. And some of us do better with it than others. And in our trainings we have this core curriculum where we equate people to trees and we have all these scientific reasons why but that means that our roots are really the self care and the team care that our tree needs in order to get the nourishment. And so the team care some of you know you know about the trees that have interconnected roots right off to the sides that's how they stay stable. That's how the live oak trees in New Orleans stayed live even through or didn't die even through the hurricanes. But we have to have our tap roots we have to have our self care we can only be in charge of our own selves like roots to to really dig deep and get that water that we need. And then we have this whole metaphor about the branches of resilience because the storms right of life can be seen as like stress. But it's also like making us stronger literally storms like strengthen the cellulose and trees and make them stronger and deepen their roots right. And so same thing with stress and all of the things in our life that bring us joy and bring us pain. So we have this whole tree metaphor. And I often make the case that like self care isn't enough right it's definitely not enough in a pandemic stressed out chronic work stress society. It's not enough in a toxic work environment. And for those of you who know Gretchen Rubin the four tendencies I don't know if anyone knows this or if you still put your tendency in the chat box if you don't mind sharing. I'm an obliger. I've got this book in English and Spanish. And yeah Susan. Hey another Susan who's an obliger. My suspicion is there's a lot of obligers in the nonprofit field in the teaching field. A lot of questioners too. But that makes us without going into the whole Gretchen Rubin thing that makes us fundamentally incapable of self care. That's like a self goal self expectation that we can't do it without accountability or without like paying or whatever. Oh it's somebody's in a happiness project this year with Gretchen. Yeah. So I really got a lot out of this book I recommend it. But that's another reason why self care just doesn't really work. And so again our argument is around team care. We've got to create cultures of care cultures of well being. And many of you know Brené Brown. Yeah. Brené. Yeah. Brené. She talks about courage and vulnerability really being the flip sides of the same coin right but either way when leaders are courageous. Enough to be vulnerable. And guess what? Wellness makes us all vulnerable y'all. When we talk about our mental health especially or our physical health our bodies what's going on with our colon or our stomach. Or our sick you know like what's going on with our physical. We're always talking about our temperature now like we have so much intimate information about each other. And that creates automatic vulnerability which then creates empathy which creates trust. So wellness my argument wellness is a shortcut to trust. If you you know handle it appropriately right you got to keep people safe. We have to create the conditions right for change for culture shifting. And you as executive directors this is more of an ED chat. We as executive directors are sometimes a little heavy handed about the culture shifting like we're all going to practice yoga. I've been guilty of that. We're all going to do this you know thing but really the beauty is like letting your teams find each other letting your groups find each other. And how do you do that you cultivate conversation. So this is my little color wheel of that team health concept is that red and blue makes purple. If we talk about our physical health we talk about our mental health it automatically creates that vulnerability empathy trust cycle. And that's going to mean better team health. That's going to mean you know better management and communication and understanding and giving each other benefit of the doubt and trusting and team building and teleworking and you know all the stuff. We'll talk a little more about equity and inclusion later we have a tool that we've developed to bring wellness into those conversations or to bring equity into the wellness conversation both. So again this is like blasting through a bunch of stuff. This is a super great tool. We have it in Spanish and English of course and basically the way we use it with teams is you hand it out and say pick one you know you're like your team like pick one thing that's going well for them and one thing they want to change increase or decrease because it's an overwhelming list. But a lot of these things are already happening in your life you just have to label it wellness and give justification for putting time to it right. This isn't the whole list. But the idea is that how often or by when like are you going to set an actual achievable small goal to do by the end of the day by the end of the week. By the end of your next performance review cycle how you know dramatic are you getting in aligning this with your PD or professional development. So that's a that's a kind of basic this is like a self care tool but it turns into see the roots it turns into a team care conversation when you say like hey Aretha what are you doing. And go ahead Aretha you're on the you know and put in the chat what would you all like to improve we already did appreciative inquiry what would you like to do more of. I know some of you would like to do more exercise. You know we worded some of these carefully like planning vacations you don't have to just take it just plan it then you anticipate it right. And you just you should take it also intoxicants right that could be alcohol could be pot it could be other intoxicants. But are you increasing are you decreasing you know but this is the conversation about what do we want to change and then it turns into a OK habit change conversation how do we change habits. How do we support each other and changing habits you know you can't really support each other in like sleep because that's a little creepy but you could support each other in like reading more books or reducing screen time. Right you could have some sort of challenge or group thing about that. You could do more nature breaks together you could do like Sarah said more arts and crafts together like these are team things that you can do not just self care. And you know sometimes people need to increase their screen time if it's like increasing comedy that makes them laugh right or if it's increasing connections with their loved ones who they can only. You know face time with like my kids grandparents rate like maybe screen time is a good thing maybe you need to increase it. So don't always go to the negative or the positive right sometimes family isn't something to increase sometimes you need to get rid of some of your toxic family members. Anyway so that's a resource that you can use for yourself and for your team. Another we are not going to get into discussing this today although I'm happy to answer questions because but it's a deep conversation depending on how how deep you want to take it. So this is the stressor resilience scorecard quick story. It used to be the stressor scorecard and we only focused on the negative. But and we also have you know worded our identity and circumstances in many different ways over the last few years. This is the latest version and we love it because in addition to thinking about the challenge that comes with your different identity and circumstance stressors. You can also think about the growth and the joy that happens just like those trees that strengthen from storms rate your stressor like I got divorced 10 years ago that was super duper stressful at the time but did I grow and achieve joy from that. Absolutely. I'm part of the LGBTQ community is that a stressor. Well frankly not really because I'm a white woman and so it doesn't like it's not a big stressor in our life I can hide my LGBT my bisexuality right but is it an area of growth and joy for me to be part of the gay community. Absolutely. Like that's a net positive alright so where do you have your like growth and joy opportunities in addition to stress and that can be a self conversation like where you just reflect to yourself or if you're ready if your team is ready. You can start having that conversation with your team like what is one thing that you marked on this list that you would feel comfortable sharing with the group or you know what are us. What are some of the ways we can approach stressors in our life with more of a growth mentality or a positive you know reframing Daniel Goldman Martin Seligman kind of positive framework. So this is all neuroscience stuff that we love that you can go as deep as you want right with your teams or it can just be a self reflection tool. Thank you Aretha deep yes it is can be and these are really deep things like it can awaken trauma this is actually based as it says on the bottom. It's based on the scorecard the average childhood experiences scorecard which is a very graphic trigger trigger warning very graphic representation of trauma that individuals experience before the age of 18. These are not as graphic and you will see what I mean if you look at the scorecard that's also available on our website and that we did not create it that's a Kaiser and CDC production. There's also a resilience scorecard which actually inspired us to add this other side. So anyway happy to take questions real quick let's do an exercise together. So this is called box breathing 120 we're still have a few minutes and you will just do it together. You don't have to have your camera on but I'm going to count for you and it's basically just equalizing your inhale the pause at the top of the inhale the exhale and then the pause at the bottom of the exhale because we don't go you know in and out there's a pause so just count I'm going to count a four as we breathe inhale we hold we exhale and we hold so everybody just take a deep breath in and let it out. And then we'll breathe in together deep breaths in ready go one two three four and hold two three now exhale and pause we'll do it again and inhale pause and exhale and pause one more round and breathe deeply one two. So returning to your normal breathing or taking a deep breath. That short exercise is called box breathing because it's just equalizing that's I'm sorry I just sent it to only one person just that 4444 count. That means that we're focusing on the breath right it's a trick to focus our minds. If that give the mind something to do that monkey mind exactly Jennifer because it sends a message to our nervous system to enter into the parasympathetic state the ventral bagel parasympathetic to be specific because that is what relaxes us. The nervous system does not speak English or Spanish or Russian it speaks breath. And so when we equalize our breath we're actually sending a message to our nervous system that like we're cool you can calm down. And extra points in the chat if you know why there's a graphic that's showing on the screen in the middle of the box. And then that exercise is also hackable. So I don't know if this is. I always watch the chat see if I can make anybody yawn. Although if you do yawn it means apparently you're not a serial killer you're not a psychopath anyway so if you've gone to good job. That's an inhale that's a lengthened inhalation. So your body when it needs energy it naturally lengthens its inhalation in the form of a yawn. And that's a lengthened inhale and then a quick exhale. And so the opposite is true for relaxation. So for example you might do I put it in the chat 4 4 10 5 5 10 where you inhale deeply for four counts you hold it for seven counts or four again and then you lengthen the exhalation. So lengthening the exhalation is a message to your nervous system hey nervous system you can enter the ventral bagel parasympathetic state right now go ahead. All as well you are safe and social you are a tendon friend you are rest and digest. So no guesses yet in the chat as to why we have a parachute on this graphic on this slide. Brené Brown says that great great guest Jane Brené Brown says this is called tactical breathing in the military that the military has adopted it so you know it must be good right. Yes these are things both things are true Jane it's a lifesaver right because getting into our safe and social or nervous system is correlated with fewer health problems and therefore longer lives. It does slow you down Leah that's exactly right literally. And it's that safe and social place like it sends a message a parachute is the parasympathetic nervous system that's how you can remember the the mnemonic between sympathetic nervous system which is actually fight or flight. And the parasympathetic nervous system, which is fun fact both safe and social and freeze freezes the dorsal vagal parasympathetic nervous system. It's not lumped in with fight or flight actually as most people say. So if you're interested in the Vegas nerve check out Dr. Stephen gorgeous. He kind of invented the pair I mean polyvagal theory or just I think I spelled that right in the chat. Anyway, a couple other things so keep breathing. A couple other things that you can do with your team. Lars yeah it's a good mnemonic is habit change like talk about habit change and how you can support each other in habit change so these are things that we go over and our habit change training around some atomic habits stuff by James clear, you can do that book and discuss it look at a handout of that book, do the blankest thing for five minutes of that book stacking bundling these are all habit change sort of tricks, making really small goals and recruiting culture that team care right so you'll need to form new habits to have new wellness tools in your tool chest. And I think just four more slides these are examples. These exact slides are downloadable but the materials are so you can get your ideas from these. We do this with clients like we'll give them our bingo cards and then work with them to have prizes and they can have like posted note these are the Spanish versions. There are English versions on the site to people can put their initials on a little post it note to say what they did and when they get bingo they get a gold star or prize or a chia seed sample or you can give out as prizes. You know you can you know bingo like you all are almost 50 like me so you know like postage stamp and lines and you know four corners you can do different bingo patterns, etc. Balance birds these are great these only cost a dollar and you put them on your I don't I put them in my bag for yoga class I don't even have any here but you put them on your finger and it's mesmerizing you can just balance it on your finger kids do it and you know you can spin it it's a reminder to breathe balancing birds are great they make great little prizes. I'm a very novice juggler but I learned through juggling scarves. And so we work with we will one of our clients of StoryCorps and we worked with Kevin O'Keefe of Circus Minimus who taught me to juggle to do teach them juggling. Oh this is a different thing to teach them juggling there's Kevin and use it as a team building tool right because you can do partner juggling things to use it as a self talk tool. What are you telling yourself about learning this new skill that you're terrible at it, or that it's challenging and we should take on new brain neuro challenges, right because it's a midline crossing activity, which is really important as we age neuro plasticity. So, and Kevin's a yoga teacher, as am I and so he's always telling us to breathe and drink water and you know all the good stuff. I highly recommend juggling as a brain break as a team building tool that kind of thing. We've even done it online with like plastic bags workshops. And Earthalopes holiday time coming up this is a great thing to do with your team we have a little two minute video on our YouTube channel with our Gen Z trainer this is Davis Priest who's an art major at University of Vermont. And I've been making Earthalopes for 30 years. I'll just give you a little sneak preview. So there's a little sneak preview of our little summary video. And you can make your own Earthalopes make your own holiday cards make your own gratitude cards the season of gratitude November is coming up. Being grateful showing gratitude is also brain science backed in terms of boosting our immunity and treat you know training our brains to be positive because when we're grateful for stuff. We look at the world more positively we look for things to be grateful for. So this is ways to keep in touch with me ways to follow us I'm kind of mad at Instagram right now so we're not. I keep posting there but I'm quitting Facebook soon, just as soon as I stop, or we complete our first fundraising campaign for nonprofit wellness around me turning 50. So if you give $50 we'll send you a whole set of our postcards and Earthalos as well. But I'm going to stop sharing my screen now I think that's it. And then we can open it up for questions and and and resources you know folks are already sharing some resources in the chat basically my theme is not just self care but like what can we do as a team like what can you as leaders, foster with your team that does speak to their wellness either mentally or physically or teamily. And you know what are what are successful ways that you've done that right because I don't have all the ideas, we have some good tools that we've tested with different groups over the years but you know I'm happy to take questions about anything I've presented but I really love it when you know you all in the chat box and with your examples can just share with each other what's worked for you, or even some fantastic failures that you can feel forward and help others realize that like you tried it this way and it didn't work. So, you know with team care with wellness mental physical health pretty much anything fits in these categories so it's sort of hard to open it up to such a broad topic. But why don't we start with you know things that have gone well for you appreciative inquiry like in a team care way, whether it's online in this coven environment, or you know in some other creative low budget way that you found to support your team in their wellness. And you can put it in the chat or we can make this a conversation you can come off mute and share briefly. And if you come off mute please use the raise your hand button please so that everybody don't come off me at the same time. I see Allison put Sarah put staff retreats. Before we get into the comments and the question Susan. Look, if I had that, if I had that you know that that little sound thing. Yes, I would just play it so loud and clap Thank you so much I saw some some snaps for you. This was amazing I was I was trying to, you know take notes but I couldn't you know so I'll go back and watch this. You know, this is great thank you so much. So I'm going to go back if you have a question or comment you just like to come online and just say thank you to Susan. I'm seeing a lot of the comments used to raise your hand option is right where the reaction button is, and we'll acknowledge you. Yeah, and I just want to acknowledge thank you, Aretha and thanks for the snaps and Michelle put an amazing practice and just want to underscore doesn't have to be the leader in fact it's better sometimes if it's not the sort of titular leader of the organization. If whoever right that is is already doing these kinds of things can lead, you know, taking three deep breaths together. That doesn't take any training you don't have to be a yoga teacher. Right, you don't even have to be a yoga teacher to lead yoga poses I wasn't for a long time and asking folks to leave something at the door. That takes no wellness training at all. So that's just a great reminder and almost like a life philosophy that your employees are going to take with them. And so, you know, you'll, there's a lot of great suggestions in the chat keep them coming. Yeah, let's read them a lot for those who will be watching on the replay because they can't see the chat going. If you want to do that. I'll just underscore, you know, ER said something about silliness, you know, taking time to just chat about what makes us laugh. I love this it's a week we have laughter. Well right as the number one immune booster because it creates endorphins it boosts serotonin it boosts its strengthens your core. We actually have this connection effect with others when we laugh with them. And so don't ever tamp down laughter, you know, in your office like do whatever you can to get a chuckle out of people. I see Jane with her hand raised Jane you can unmute yourself. Thanks for Rita and Susan and everyone very nice to see you. Just a little, I mean, obviously my I'm you can see I'm in my home today so I am working a hybrid schedule and my team. We have well probably a little more than half of our team who've had to be on site. Well through the pandemic and then those of us who obviously have the ability to do our jobs remotely. And so I think as a leader that has been one of my greatest challenges is how to, how to keep the team cohesive. I always had a weekly staff huddle that the chairs rotate. So, every week someone is responsible for leading the staff huddle and something that I learned and asked the team if they wanted to do during the pandemic is whoever's hosting can add a fun question at the end that we all, you know after we've done all the business, and it's everything from if you had a month that you could travel anywhere in the world, where would you go and why. Because it's Halloween I've just noticed that tomorrow's question is going to be what is your greatest fear in life and why what is it. And I all I'm just going to say is that has just been that one little question, the end of the meeting every week is just, I think, keeping it real with all of us but I've taken away so many great things here today too. Oh good Jane I see that in the chat like Eric said starting meetings with a one word check in on how you're feeling. And we've started doing a one good thing minute that show at the beginning of the pandemic. And Jane, you know, saying, Yeah, if we get through the agenda we have time to do our fun question that's in it that's an incentive to get through the agenda to, and then my only addition Jane is make those questions wellness oriented we even have a check in on the page where we have some wellness oriented ones if you need ideas we have some virtual only ones where people can use their computer to type you know put an emoji in the chat or do some video sharing or whatever. And you know so if you need ideas and because you can really like Jane said like team build and find out so much about each other and people let down their guard and they say something personal and something funny and you find unexpected connections. And Netflix recommendations your laughter lists of things that make you laugh. Dr Fisher says they have a mindfulness deck they can, you know folks draw from in the office throughout the day one of our school principals I gave a puzzle to she put it in her office so people can come in, work on the puzzle for a few minutes and silence and leave, or do it while they're meeting. That just jigsaw puzzle that is. Yeah there's some great stuff in the chat check it out. Yes for those on the recording rating herself on at the beginning of the day on a one to five scale one being not the best five being great. For those of you don't know that's a great fist to five self rating, like for those of us on camera right now let's do that self rating like she said when she worked for me we would start with rating ourselves on a one to five for that day one being not the best or let's say in this case fist is zero not the best, like terrible, and then five is like fantastic you're doing great today so those of you who are on camera come on camera if you want let's just do a quick fist to five on three, you're going to rate yourself on a scale of zero to five one, two, three. So looking around the room, we don't have to comment on who's what, but you can just see where people are. Cool thanks for sharing. And some in the chat right so you can share it in the chat same thing. We have numbers of scales we have numbers of immune boosters we have you know, like what you know those great memes like which Keanu Reeves face are you today or which dog are you today or which Prince, you know, are you today and and you pick one through nine those can be Emotional icebreakers as well. Wow, I love that one that we're all using zoom so that's something I think we can all do all the time before you started meeting, you know, do a check in because seeing the hands that had threes. In my mind I'm wondering what they're going through because Saturday I wasn't doing so good because that was the anniversary of my mom's death, but today I'm doing really good so I think that is a powerful one to use a check in. I think that's a great drop right there. Thank you Susan. Oh sure now these are just little facilitation tips I've picked up along the way again 30 years and nonprofits have been to a lot of retreats y'all. But in conferences, I put in the chat maybe everything you can find it that blog from the tech soup blog in June I think it was June 2, and there were a bunch of tips on virtual meetings that now wrote up based on our conversation so that'll be a good resource for folks as well. Great. Well I Susan this has been fantastic I'll put the blog in the email that's going to go out to everybody remember this has been recorded. I'm going to send the email out to everybody with a replay and the link to the blog as well as a survey that's going to pop up on your screen once you close it. And please fill it out let us know what you thought of this if you'd like to see more. I would like to see more because this has been fantastic. Anybody have any comments and let Susan have the closing remarks. Yeah I just put a link in the chat for the trainings that we do some of my reference today there, you know, sometimes we hire other people to do skill shops like juggling and sometime or Davis to do or Phillips and sometimes we lead them ourselves because it's a curriculum we've developed but I'm always happy to share with Edie's I love Edie's y'all are doing that thankless tireless island of work, I get it where you're like responsible for fundraising you have to deal with the board nobody understands what you do you can't really make total friends with your staff. You have to be connected with them because they need to feel connected with you I mean it's just like the impossible job that Edie's have to do. And even my second job when I was just like the local outpost of the national organization and I didn't have to do all the back end, like, you know, legal and and admin stuff it was really hard so I totally get how difficult it is for you all to do your jobs to make time for self care etc and now it's like okay and you're also in charge of team care, because you have to tell everyone how to be well. Not exactly we just want you to be able to start the conversations in your workplace because everybody else taking the lead on this is exactly what you want. Don't be the leader on on wellness in your office right just like create the conversation ecosystem for somebody else to emerge as the leader, because you are the leader for plenty. And even if you're like me and you're like vegetarian yoga like don't be the proselytizer that I was because it's much better if it comes from somebody in the group. So those are my final words but just to know that like, I hear you support you are happy to like, you know, give a we give away all of our stuff for free anyway but we're happy to work with you on retreats and trainings and stuff like that. As well as listen to your feedback on what we what would work better for you, you know what you need. So, thanks so much for showing up today. Yeah, thank you so much. Somebody put in the chat room they wanted me to email them, I will not remember to email you, because it's so many of you so please email me if somebody shared this link and you did not register that means you won't get the recording. Thank you so much for sending me at a simons at TechSoup.org a simons at TechSoup.org and I will email it directly to you. Thank you so much. I always in the webinars are meetings with you're taking care of everybody else make sure you take time to take care of yourself. Have a great day everybody.