 Hi! What are the pressing barriers towards accessing neurological and psychiatric care today? I would like to tackle this question with youth and community lenses in mind. I'm Monica and I am a graduate of neuroscience and a current medical student. Today with me is a very, very special guest, community liaison Kimberly Yang from the United Nations Association of Canada. Together in the next 30 to 35 minutes, we want to create a healthier, more inclusive community for reaching mental health and neurological care. And we invite you to be a part of this conversation. Welcome Kimberly! Thanks Monica. It's very, very wonderful to meet all of you and to see all of you. And I'm very excited for today. Me as well. I realize this is such a complex question. And we're going to try to tackle everything with an equity and youth kind of perspective in mind. But this is really just the beginning. So the hope is really just to provide you resources and pose some solutions. But by no means is this, you know, comprehensive, but just a starting point. So for everyone just joining us today, we really hope that this is, unlike other kind of workshops, more interactive. So we invite you to leave your thoughts or comments as well. And with that, let's just dive in. I'd first like to really invite you to even comment. What does equity mean to you? Especially health equity. We'll just give a few moments for everyone to take some time to type it in. And then perhaps I can start with my kind of interpretation of it. And maybe you could let me know some of your thoughts as well, Kim. Yeah, for sure. So I think when people think about health equity, it's being able to have access to services when they need it most. And this is really in contrast to things like, you know, health equality. And yeah, there's a really big difference. So one way that I like to always explain it is that, you know, there's this image of where let's say there's, there's like a football game going on that's happening. And you are a spectator. You really want to watch. But unfortunately between the game and between you, there is this large and tall fence that you're not able to see. So if you're going to be providing an equity lens versus an equality lens, this is the difference. Equality would mean that you're going to be providing everybody, no matter their height. The person beside you might be so much shorter than the person behind you. Behind you might be, I don't know, I don't know, like three feet, the same size stool. So you're going to give that to everyone and just hope that the short baby can see over the fence versus equity, where you might be then giving different accommodations to meet people's different needs. And so for the baby, you might be giving them like a really, really tall chair for the really tall six foot adult. Maybe they don't need any chairs and they'll be able to give that resource to someone else. And so that's kind of the idea of equity versus equality. And when we apply that to healthcare, we can really kind of adjust ways for people to access care for people to then make use of it and then feel comfortable and then trust the system. So that's kind of my interpretation of it. And it's really just the beginning because we really want to take that kind of metaphor and eventually dismantle those fences that prevent people from accessing care in the first place. So, yeah, definitely really complicated problem that needs complicated solutions, but that's my thoughts. What about yours? Yeah, no, absolutely. I think you put it into great words and kind of visualized it in a great way as well. And I would agree for sure that in many senses, equality kind of assumes that everyone, you know, everybody is the same and that we all need the same things. But with equity and reality, all of the times is there are some people that start with maybe less. Some people that start with more. And so we need very, very different things in order to get to the same place. And I would say even maybe some are in school at the moment. And I would say COVID definitely has really kind of, I guess highlighted this issue of needing to emphasize equity. Maybe let's say a school gives a computer to every student because they need to go to school online. But then there are a lot of maybe households that might not even have proper access to Wi-Fi. And if those things aren't provided, even if you give the computers, everyone gets a computer. Some people might not even be able to use it or they don't have enough in order to be able to do school online. So I would say it's definitely important that we kind of keep these things in mind and realize that there is a difference. Not that, you know, maybe one is better than the other, but I think equity, especially something we have to kind of start to consider. And you're right. It's a big topic that requires a lot. And there's a lot of things that need to be considered when tackling it. But yeah. For sure. And you were already like kind of mentioning some barriers to being able to access here. Like in the case of using a laptop, even for things like, I don't know, e-consultations, some people might not have internet to be able to access that. And if we really go down to the basics of it, some people might not be able to understand how to use it for whatever reason. You know, just as an example, people struggling with neurological disorders might not be able to understand what they're reading. So it's really important to keep that in mind. And I think with that, we could also touch upon other possible barriers that people might experience and then go from there, post some solutions. So yeah, what are your thoughts for the community as well to those who are watching, post some barriers that you might have experienced yourself, things that you might feel comfortable sharing, and we'll have a discussion about that as well. I mean, just to start, I think unassessable services is really one thing that stands out to me. I think there's just, there's a lot of things out there. And for whatever reason, some people might not be able to know about it. Some people may not be able to reach it. I know just in the medical curriculum alone, there's always emphasized importance of being able to have people access things. People might be living two hours away from their nearest GP. And yeah, that's a really big problem. Yeah, absolutely agree. There's so so many barriers. It's definitely, I think, difficult to kind of be able to tackle all of them. But yeah, like you said, there's a lot of like geographical, I guess, barriers. I guess just the incredibly long wait times. There are a lot of costs and economic barriers involved. So it's difficult. There are even, you know, maybe language or cultural barriers that people face. I've got lots of personal stories over there as well. So there are a lot of barriers, unfortunately, but that's how it is. Yeah, it's definitely very unfortunate, but I think that there are things that could be done. And like a theme of this workshop, this interactive presentation, I think is to highlight how digital technologies could help bridge the gap between people who are unable to access it to giving more people the opportunity to do so. I mean, just to answer some people who are commenting in the box, people are saying barriers regarding to what? I think barriers in regarding to access and care. So just someone has posted right now. I need mental health care, but I am confused. And that's exactly a barrier in of itself. How do we even begin to navigate the system? Let's say someone's like, oh, I'm experiencing distressing symptoms of anxiety. Just as an example. Where do you begin with that information? Right. So I think being able to come up with a kind of step care model, which is what I'll talk about later in the solutions. Knowing the entry point to things is definitely one thing we can talk about. But you mentioned other barriers and perhaps we could talk more in depth about that. If you feel comfortable to other people as well, who just shared some kind of beginnings of like confusion and things like that. I think we can hear some more if you if you like and we can further explore that. Yeah, even I'm like noticing. I mean, a prime example, someone mentioned that there are a lot of, I guess they have transportation barriers where they have to travel long distances in order to, you know, even attend these appointments. And it's it's difficult. I would say it's definitely difficult. But like you said, if we can perhaps even start to think about using, I guess like digital tools and digital resources to make things a bit more convenient in terms of maybe booking appointments or being able to, I guess like gain resources online to kind of assist us when we need when we need it. So, yeah, that's I would say a prime example. Yeah. And just like another thing is, oh my goodness, like the long wait times are just absolutely mad. So I think before I share an example, there are so many ways that technology, e-medicine can be used to ameliorate that. Because just from my personal experience, like two weeks ago, I had this really, really bad cough and it lasted since Christmas Eve and it was already into 2023. So I was like, oh my goodness, I've had a cough for like a year now. That's that's that's mad. And I was like calling up the the university, like, what is it called like health lines or whatever. And I never got through so I was like, oh no. And then when I did, it was full for the day. So I was like, I'll call back tomorrow to that again, same sort of thing. So eventually I had to like drive two hours to find a place. But yeah, that's just like a personal example of how how, you know, long wait times could actually just they disable me from getting care at all. And eventually, you know, it just went away by itself. But it's not like the situation. I mean, it's not like this is not everyone's lucky enough to just have whatever go away by themselves, whatever they're experiencing. So yeah, that's a personal example. Yeah, people are commenting here to my university provides lots of resources, but the wait time is four weeks. And yeah, you're not alone in that a lot of people are experiencing that as well, especially in uni campuses, college campuses, even high schools, I would say. Let's see if anyone else has any thoughts to barriers. We could do that. We could be chatting. I think language and cultural barriers is definitely one as well. Yes, absolutely, it definitely is. I mean, I have a few, I would say even personal experiences regarding that where it's just, you know, maybe for example, my parents, there was like an instance where it's like, I guess, maybe they had a fault or maybe something health related occurred. And so, you know, we would suggest to them, oh, maybe we should definitely check this up. But there were a lot of, I guess, perhaps even stigmas related to, you know, oh, do we really need, I guess, to access health care is this really a necessity. And so then as a result, in the end, we never went to go check it out. And I would say these are just even cultural barriers that some people might face where perhaps there's the stigma related to, like, just even gaining access to health care, whether it be physical, whether it be perhaps even like mental health. So it's definitely that's even just one barrier that I'm sure a lot of people face. I know someone in the chat even said that, I guess, their parents didn't really encourage them to, I guess, or they don't even know much about mental health. So then as consequence, there wasn't really much that, I guess, maybe people in the chat could do about it in terms of being able to research more and be able to get more access to mental health resources, because there's, I guess, like this barrier, perhaps culturally, perhaps within like family. So, you know, there is, there are definitely barriers there as well. Yeah, so we mentioned so many different kind of barriers you mentioned, like you, like we just chatted about language cultural barriers, you mentioned costs, some people mentioned unassessable services due to confusion of the system. What other things just to really summarize, geographic geographic or demographic barriers, not knowing where to go. I'll just take 20 seconds just really summarize all the other barriers, if I'm just going to see cultural barriers, economic barriers, exactly, especially for neurodivergent folks and those with executive functioning issues. Definitely. So yeah, with those I think, you know, this is not a one size fits all solution, but I'll try to, at this point of the live stream, host some solutions based on research that I found in the past weeks, and summarize everything. And to those who are also keen to interact just through chat, Kimberly will be able to be there and respond to those and I'll just go through some of the things that I had in mind. So, I think, yeah, we're just going to dive in the idea is that because there's so much that people need, and that there's not enough resources out there. There's this idea of like a step care model. I don't know if you guys have heard of what step care means but essentially it's just delivering treatment whereby you start from the least resource intensive treatments, and then you work your way up, let's say, from you can think of it like a staircase or a staircase. So step one might be something like self education, searching for information. Step two, if that doesn't work really well would be kind of looking towards more, maybe peer peer support, things like that. If that doesn't work, then you go up to finding community resources. If that doesn't work, then you go towards finding like the specialty specialty care and try to access that. So the first part of the workshop will really just be from starting from step one, words. Okay, so the first step that people often refer to in the literature is informational self directed. As the name suggests, it's self directed, but there are barriers in that too, like where do we begin to look. I'm going to now highlight a couple resources, and I'll put them in the chat after in the link in the description box. I think the first kind of really important thing is just to understand when there's size of distress or discomfort or anything affects your quality of life is understand what is going on like what is this thing that I am experiencing. Sometimes there might not even be a name to it, but in most cases there will. So NHS, the National Healthcare Service based in England is a wonderful website to be able to access these informational things. So for example, let's say that you are experiencing or a friend is experiencing symptoms of general anxiety disorder. So you would literally go to this type in Google type in NHS generalized anxiety disorder and there would be a webpage and it is giving me a page now. Overview generalized anxiety disorders in adults. It will give you a summary. It tells you symptoms, when to get help for it, what causes it, who's affected. So very, very clear, concise information about what this disorder is. And so that's one of my actual favorite resources is go to. It's very easy to comprehend. So I think that's definitely the pros of it. I would say the cons. Well, it's quite, well, it's just like an academic kind of like, not quite academic, but it's quite like a, this is the facts, right? So you don't really know much about what it's like to experience it if you're just a friend, perhaps who has not experienced it yet. So yeah, it's just quite objective. And it's UK space. So the next resource that you might be interested to know about is called kids help phone. And as the previous, a previous member of kids help phones, National Council, I think, yeah, it's, I mean, I'm biased enough, I think it's such an amazing resource. So you have information about just any sort of mental health challenge that you might be experiencing. There's opportunities to actually connect with trained counselors and get the support whenever you need. So it's absolutely amazing. I would also recommend the CDC dot GOV. That is also another website where you can get information just like the NHS about any sort of disorder, condition, things that might warrant attention, medical treatment. The next one I have here is Cleveland Clinic dot org. It is, it is like, it is a medical school. It's also just a really great resource to access any sort of information you might need. Medline plus dot GOV as well. That is also a good website to get information. So these are all informational things that I'm going to share that I am sharing. And lastly, this is the one that I've actually personally used as a kid growing up. It's called kids health dot org. It is so kids friendly, explains any sort of thing that you might be curious about and just is really great in terms of getting information. So those are my suggestions on kind of where to go in terms of any sort of things that you might have questions about. And Kimberly, if you ever have anything you'd like to add as well, just feel free to jump in. I know the chat is pretty busy, but just wanted to come here. Yeah. No, thank you. Absolutely. I think honestly, it's just really inspiring to be able to kind of see that there are these resources that you've laid out that we can, you know, access when we need them. And I think for a lot of people here that perhaps are struggling a bit or maybe are feeling a little bit anxious or there are, you know, things that are overwhelming in their life and they perhaps maybe want more resources to kind of help them get through these difficult times. It's great that there are things out there and that there are these maybe websites and these like, I guess, digital tools and platforms that we can really kind of look back to and rely on to kind of help us a little bit or kind of guide us and give us an idea of, you know, what are things we should be looking out for what are next steps we should take, you know, if we need someone to talk to. So no, I think it's great. So thank you for sharing those so far, Monica. Yeah, of course. Yeah, speaking about next steps, I'll dive into step two. Before I do so I just wanted to highlight some comments that people have shared and yeah just to really echo the fact that those are great websites again I'll post them in the description box. Kids health is great Mayo Clinic, Medline Plus Cleveland Clinic CDC kids help phone in the NHS. And yeah, this question here are there free online chat resources. This is exactly what we're going to be chatting about now. So let's say that resource banks have been helpful but you want a little bit more support. This is part of step two of the step care model and yeah there are a couple of resources that people can have access to that are free. One of them includes literally as I mentioned the kids health online, just call in text in and people will be able to access support in Canada, whenever they need it, and by someone who is trained. So that's one of my favorite resources. I reached out as when I was a kid just about like anything like there's nothing too big there's nothing too small. I think once I was just quite frustrated about getting a grade and like something a little of that people are there to listen people are there to help. And yeah it's just a really great resource people are very very compassionate as well. So the, the information for that I will just share with everyone. So kids help phone.ca the should be on the, yeah it's on the website so kids help phone.ca to get help and connect for support. The next one that I do want to also mention are more peer related things so seven cups.com is one that I've come across and that I've heard people have had positive responses to essentially get matched with a volunteer and they offer non judgmental listening. That is I want to mention some of the limitations that you know everyone's experiences are going to be quite different and the person on the other side they do not know you they don't know your whole story so sometimes the information that you provide and information that the thing that they respond is from what they know of you which is not very much right so just keep that in mind but always it's good to have a listening ear. In terms of more community focused things because I do want to really emphasize you know the community lens to it. In the UK, there is the mind.org.uk website whereby you can find information for peer support groups and this could be in person so if you're hoping to also get together and meet people then talk about whatever you're experiencing sometimes the NHS by different regions would have these available to you. I've actually attended and like been a part of some myself and I was there and yeah it's really great because you get to really get the idea that you know you're not alone in whatever you're experiencing and at the end of the day you guys will be able to support each other and get through whatever you're experiencing. Another one that I do want to also mention is uni level one so at many universities they have a help line available. So when I was in uni the one that we had was called Oxford dot nightline dot ac dot UK. This is anonymous anonymous listening service as well and same idea as kids help on seven cups but this time it's another student who's listening. And specifically to the Oxford nightline it is kind of based on other Oxford students or other Oxford folks as you can tell it's for University of Oxford but you might be able to check for similar similar kind of things like chat resources there. And so those are my thoughts on the peer self directed support. Any further thoughts. I'm just taking a look. If anyone else has any ideas shared in the chat say with you Kimberly just like hop in whenever. Otherwise, I will mention the next kind of step, which is then being able to kind of find help in the in the form of more like, I don't know, more involved kind of things. I think books resources like books as a form of resource as a form of a resource can be is a really great one. My favorite book for neurology just to get perspective of what it's like for someone else perhaps it called when breath becomes air. It is probably one of the most beautiful books I have ever read. Essentially it's about a neurosurgeon who one day is treating patients to then becoming his patient himself and you really get to see how he copes with illness. He copes with cancer. How he then you know navigates the system how he finds support what he values. And yeah, it's just an absolutely beautiful book. So I think sometimes getting other people's experiences or just seeing how other people cope with things is also quite useful. In terms of disorder specific books. When panic attacks, I have a book for any sort of general anxiety is a very wonderful book. I would highly suggest it. And because my I only really want to share books that I personally read because then I can really vouch for them but I haven't. I haven't read too much about disorder specific things but yeah when panic attacks is definitely one I would recommend and when breath becomes air for a neural. So those are my thoughts. If anyone else has any books that would be that would be useful. Feel free to share it. Otherwise now I want to also mention in the last bit of the solutions focus part. What does finding care look like. So finding care. It is so difficult already you know like we've emphasized that so many times digital kind of digital tools might be able to help you. You know, understand the disorder more than be able to reach out for peer support but you know what if you need a bit more. What if you need a physician, a clinician anyone. Well, there are some online e. What is it called like e telehealth kind of e telehealth e healthcare services that are quite useful. Dialogue.co that is one that I have also used and one that is subsidized I think by the university, but there might be similar ones that are available to you or you might actually have access to dialogue I'm not quite sure but take a look at that. That is one way to access care. The second one is to sign up for the GP registry list. I know a lot of people do not have a family doctor a GP. And I think it is just so important to have a primary contact because before I talk about how to actually access the healthcare system I think is important to emphasize that GPs in Canada and UK are the primary like the beginnings of things. So if you have questions about like neurological care or like psychiatric care you want to be evaluated for any of these things like oftentimes you have to go to your GP first. So the link is also going to be shared in Quebec, which is where reside. There is a website Quebec.ca type in finding a registering with a family doctor and then sign up it take like three minutes I have done it myself and you wait. The reality is that it takes a really long time I signed up last year. I haven't heard back, but I think it's just good to have your name there and that's what I have to say about that. I know the section is more limited because it is more difficult but yes. So in some so far before I tackle actually what it looks like to access care. We have mentioned a whole bunch of resources to really understanding the neurological or psychiatric conditions. We have then mentioned interactive or self directed peer support things. Oh, I forgot to also mention we have a psychological discord which has a peer support service as well. The link is just in I'm also just going to post it at a discord.gg slash like to go. We have a commuted individuals who are there to listen to help to share and to support. Then we mentioned some other self help kind of books that you might be interested in finding good reads would also have suggestions for more. We then mentioned finding care. So how this might look like online with dialogue with signing up for GP registry lists. And yeah, how does it look like once you have all this. You've got yourself an appointment hopefully. What does it look like right. So, yeah, there are a couple of barriers there already like just being being able to, you know, understand being able to then attend the appointment, or being able to tend it online for whatever, for whatever reason you know because people might be busy. But I think throughout all of this whole process is important to really kind of critically analyze the information that you're thinking that you're receiving because there's a lot of information out there and there's also a lot of misinformation. So perhaps I want to close in the last like two three minutes with tips on how to really understand the information that you're taking in because it is so important. Do you have any thoughts let me know when you whenever you do and to people in the chat as well. But I will just share first of all, always look at the source of what you're reading. You know when people are saying free peer support, check their privacy and their, you know, yeah privacy, you know, the, like the long pages of things like what I'm going to do with your information. Read it, actually read it. Then, yeah, look at the domain, is it a dot UV, you know, something that is government posted, probably supported by evidence. The things that they claim, where do they get it from, is it just a random website like I don't know like IE potatoes whatever.com or is it like an actual proper research paper. Even if it's a research paper, not all research papers are of quality. Some of them are less rigorous than others and look at the things that other people post and what other people say about it. So yeah, analysis resource, the source critically think about the motivations of why the site is posting information that they are posting. If people are telling you that their treatment for like whatever pill is doing great and it's from the manufacturer themselves. That's conflict of interest, you know. So you should think of the bias, the risk of bias as well. So yeah, the source, the people who are posting any others. Kimberly, do you think of. I would say, I mean the ones that you mentioned are really, really important. So those are something to keep in mind. But I think even from a more, I would say, this may be like a little bit more far out there, but I was like seeing a few, I guess like comments that were really asking from a more, I guess, birds eye perspective about how to really tackle this like issue. I mean, there may be one person said they were in Vancouver that there was a big disconnect between like, I guess, lower income families and access to psychiatric health. That maybe like, there are a lot of people who don't own computers or smartphones, and they feel that maybe like advocacy is inadequate. And to those to that I would really say, I guess this is an area that I really, I guess I'm passionate about. But absolutely, if you have the capacity, take the time to, I guess, you know, spread more awareness, whether it be in your own little bubble, if you can to your parents to your family to your friends. Do your best to kind of really, I guess, like emphasize some of the points that maybe you want to have really mentioned about these domains about these resources out there. Make sure if you have the capacity, go out there and I guess connect with maybe organizations or groups that, you know, might be involved in being able to kind of connect and advocate for, I guess, like lower income groups with psychiatric help. There are organizations out there. There are tons of them. It's really just a matter of being able to find them and support them however you can. But yeah, I guess it's just continuing to use whatever resources you have and taking whatever steps you can, both big and small to kind of really make a difference if you have the environment and the capacity to do so. But that's just I guess another tip that is a little bit out there. I don't know if that makes sense though. Oh, it's an amazing tip because it really emphasizes the point that every little thing matters. You might not see it. You might not see results in one day, one week, one month, but everything adds up. And just from personal experience, like when you look back after you're like, wow, I was a totally different person. So yeah, I'm in full support of what you just said to really advocate and then to try to connect yourself to these sometimes very fragmented resources. Hopefully the resources I provided today might be sort of like a launching pad or ways to, you know, help get help. And yeah, just really acknowledge that at this stage now to be able to be willing and able to want to seek help is already a great achievement because it's already so difficult for many to do so. And yeah, so I think the last few minutes, I want to do rapid fire questions. So I want this to really meet the needs of everyone who is here. So if you have any questions, post them, I really see some. So I'm just trying to tackle as many as I can. I can believe we'll also try to tackle them through the chat. And yeah, let's go. So Heather has asked, how do I get diagnosed with depression, anxiety or anything like that? This is first, I want to say caveat, it really depends on the place, the location that you are in, but I'm going to basically answer this from my experience being in Canada and the UK and my understanding of the system. So in Canada, in the UK, you would need to go to a GP first, or you need to find yourself a psychiatrist, but to be able to get to a psychiatrist, you need a GP, right? So you would need to go to a GP first. How this could look like is that if you're in Canada, dialogue.co is a service that provides GP, I've seen GPs from that website, because I know it's not easy to get one. In the UK, I think the systems, when I was there, it's not too bad in terms of getting a GP, especially if you're in uni. In my case, we were given a GP just because it was attached to the college. So you just need to search your university, talk to the person in your university and just say, I really want to get assessed for anxiety, depression, whatever kind of she might be curious to explore. And then you get connected to a GP. Usually a timeframe for that sort of thing for a GP, maybe one week or so in the UK, a bit definitely longer in Canada, but again, depending on province. And yeah, that's where I would go from there. So hopefully that's helpful. This is just to highlight a very good experience from someone else who has also said that if you've been diagnosed with neurological issues, then reputable organizations may have free healthcare for help. National Registered Charities absolutely is a very good resource as well. Exactly, checking resources is very important. Checking the sources. Let me see. Okay, how effective is Jim for curing mental diseases in your opinion? First, I'm not a physician. But I would say there is just so much evidence behind the effectiveness of exercise for mental wellbeing. Just being able to get air, being able to get more oxygen in your brain has really great benefits. In terms of curing mental diseases, though, it's really dependent on so many different things. Like mental diseases is a huge, huge, huge field. Are we talking anxiety? Are we talking, you know, neuropsychiatric things, which are more biologically based? Like when you're talking about ADHD, things like that. The ability to cure it really depends on what the disease is, what the severity is, how long you've had it. So it's hard to say, but definitely has beneficial benefits. Do you have tips for anxiety I could use in public and crowded areas? One of my favorite tips and things that are evidence-based as well and used in my own research is the power of diaphragmatic breathing. It is just so amazing. You can, essentially, breathing from deep, instead of shallow breathing, you take a few moments to breathe in and breathe out, follow guided meditations on YouTube, one-minute meditation from Calm Headspace is ones that I personally use. Very, very useful. And we could also have a chat about this further in the future episodes or live streams as well. But that's one that I find very helpful. This one, what is the best one way to help with social anxiety? Okay, I would just share a bit of a short story. I know we're probably a little bit over, but you know, I grew up with probably the worst social anxiety anyone could imagine. Like I would, when I wanted to go speak to people, I would literally shake and no words would come out of my mouth. And so as a child, I would go home and have a script. Like when people said hello to me, I would say, how are you? And then when they would say, good, I would say, like, okay, what do I say? Like I would practice with my mom, okay? I got so worried and so nervous, but just being able to be here now and like chatting with you all and just say whatever I feel like saying is just, yeah, something that I'm really proud of. And I think that one way that really helps me personally was essentially the kind of step care method that I just described. So being able to really understand what is social anxiety, because it looks like something different for everyone, but there's still like a general definition. Then being able to ask yourself, like, why? Why do I, like, what about seeing people really intimidates me? For me, honestly, it was like feeling judged about what people would say about me and the way that I looked and things like that that I think some 13-year-olds could unfortunately relate to. A lot of things were just really brutal from when I was young and just lots of worries. And then tackling that, growing up, reading helped me a lot. And just having a really strong support network. So I think that's one way that really helps me and perhaps it could help you as well. If you've got anything to add, you can really let me know. All right, so best self-care advice. This could be a whole video on itself. I will just love to say that I think recently in 2023, I wrote down things that absolutely changed my life, like micro habits. And the number one thing is that I do not check my phone in the morning. The first thing I do when I wake up is not check my phone. My phone is a separate room. That is life-changing, absolutely life-changing. The first thing I do when I wake up is do mindful meditation. Five minutes. When I wake up, I have my iPad as my alarm. I also have bookmarked the calm mindfulness guided meditation. I do that. Get out of bed. I shower. I do all that. I eat breakfast. And then I check my phone because the idea is that your phone, you have emails. You have text messages. You have work, you know, like the first thing you do when you open your eyes is not check on work or like everything that you have in your mind. So that's my best self-care advice for that. Because ultimately, you're busy. You know, I always just apologize. I can hear you. It's very busy. Life is hard. And so the last thing you need when you wake up is even more stress. That's my thoughts on that. I hope it helps. And a final question. Okay, let's see. Let's do a final question before we end. And if there's not any, then we can always, I mean, check back at the comments later. But before we go, I just really wanted to thank you, Kimberly, for coming here and for sharing your lived expertise and just being able to, yeah, just share your opinions, your advice, everything. It's just truly been a pleasure to work with you as part of the United Nations Association of Canada. No problem. I'm very, very grateful to, you know, be invited and to be able to discuss these really vital topics that I think oftentimes go under discussed. So I'm very grateful to have this platform and to be able to share it with you. So thank you very much as well. Thank you. And thank you as well, everyone for taking the past 43 minutes with us to listen to some of the barriers that we discussed and recognized and to listening to some of the solutions that we shared as well. Again, just to summarize from resource banks to self directed to peer support networks, got itself help ways to find care online and ultimately ways to use technology to be able to access care wherever you are and whenever you need it. And with that, thank you so much. And I wish you the best. Bye.