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Speaker 1: Welcome to the Therapy for Black Girls Podcast, where we

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Speaker 1: discuss all things mental health, personal development, and all the

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Speaker 1: small decisions we can make to become the best possible

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Speaker 1: versions of ourselves. I'm your host, Dr Joy Harden Bradford,

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Speaker 1: a licensed psychologist in Atlanta, Georgia. To get more information

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Speaker 1: and resources, visit the website at Therapy for Black Girls

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Speaker 1: dot com. And while I hope you love listening to

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Speaker 1: and learning from the podcast, it is not meant to

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Speaker 1: be a substitute for a relationship with a licensed mental

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Speaker 1: health professional. Hey, y'all, thanks so much for joining me

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Speaker 1: for session thirty seven of the Therapy for Black Girls Podcast. Today,

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Speaker 1: I want to talk with you about ten ways that

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Speaker 1: you can optimize your mental health for the new year.

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Speaker 1: And I'm definitely gonna jump into that in justice. I can't,

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Speaker 1: but I do want to take a second just to

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Speaker 1: um tell you guys about the week that I've had.

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Speaker 1: So I want to send a very special shout out

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Speaker 1: to a sister by the name of Charnee Graham on Twitter.

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Speaker 1: Um So, on Thursday, Sharney sent out a tweet um

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Speaker 1: letting people know about the Therapy for Black Girls therapist directory,

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Speaker 1: and somehow this tweet picked up so much steam by

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Speaker 1: you guys sharing it that both Solange and Gabriel Union

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Speaker 1: both share their tweet. So I am affectionately calling this

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Speaker 1: the tweet that launched a thousand sign ups because I

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Speaker 1: have gotten a flood of new therapists added to the directory,

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Speaker 1: and so many more people have been able to find

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Speaker 1: good therapists in the directory because of you guys sharing it.

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Speaker 1: So I really really appreciate it, um, and I'm just

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Speaker 1: so happy that so many people are being able to

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Speaker 1: get connected to the resources that they need. So thank

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Speaker 1: you so much for all of your support. Before we

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Speaker 1: get into the continent today, I also want to tell

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Speaker 1: you about one of my favorite podcasts, so if you're

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Speaker 1: looking for a new podcast, then I would encourage you

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Speaker 1: to check out Dreams and Drive. Dreams and Drive Podcasts

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Speaker 1: is hosted by your chief dream driver, Raina Campbell. Each week,

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Speaker 1: Raina interviews top creatives and lifestyle entrepreneurs who share their

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Speaker 1: personal stories of triumph, keys to success, and tips you

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Speaker 1: can use in your own life to stay inspired and

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Speaker 1: motivated as you push towards your goals. She has over

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Speaker 1: one twenty episodes and has had some amazing guests on

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Speaker 1: the show, including the Budget Nissa, Trent Shelton, Kim Cole's,

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Speaker 1: Nicole Caine, Ursula Stephen and more. One of the things

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Speaker 1: I love most about Raina's podcast is that it is

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Speaker 1: the perfect balance of both practicality and inspiration. So her guests,

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Speaker 1: as well as her in her solo episodes, will share

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Speaker 1: lots of information about things that have inspired them. Um

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Speaker 1: different triumphs also will give you very practical tips about

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Speaker 1: how to take your dreams to the next level, so

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Speaker 1: please make sure you check it out. You can listen

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Speaker 1: to the show on Apple podcast, SoundCloud, Google Play, or

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Speaker 1: your favorite podcast app. Make sure to check out her

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Speaker 1: website at dreams and Drive dot com and follow her

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Speaker 1: on Facebook, Twitter, and Instagram at dreams and Drive And

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Speaker 1: of course, all of this information will be included in

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Speaker 1: the show notes. So, as we are preparing for the

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Speaker 1: new year eighteen, I did want to spend some time

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Speaker 1: talking with you all about some of the way you

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Speaker 1: think that you can optimize your mental health for the

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Speaker 1: new year and beyond. So the first tip is to

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Speaker 1: get better sleep. So do you have anything that even

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Speaker 1: remotely resembles a sleep routine? If not, then it's time

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Speaker 1: to get serious about establishing one. Those late nights and

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Speaker 1: early mornings may have felt sustainable in college, but as

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Speaker 1: we get older they definitely are not. When we don't

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Speaker 1: get enough quality sleep, we can see drastic impairments and

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Speaker 1: things like our mood, our ability to concentrate, and overall alertness.

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Speaker 1: I want you to work on getting a routine together

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Speaker 1: that will work for you, and in the show notes,

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Speaker 1: I will link you to a blog post that I've

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Speaker 1: written previously about establishing a healthy sleep regiment. Tip number

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Speaker 1: two is to tighten up your circle. You know, those

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Speaker 1: friends that you've been hanging onto just because you've been

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Speaker 1: friends since second grade, are the ones who never seem

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Speaker 1: happy for you, but expect fireworks anytime they accomplish something.

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Speaker 1: It may be time to reevaluate the role of these

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Speaker 1: people in your life. Sometimes we get so caught up

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Speaker 1: and just moving along that we don't really pay attention

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Speaker 1: to whether our relationship continues to be healthy or beneficial

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Speaker 1: to us. Pay attention to the dynamics of the people

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Speaker 1: in your circle, and make decisions based on things like

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Speaker 1: reciprocity instead of history. Her tip is to get a

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Speaker 1: mental health check up. We commonly go to our primary

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Speaker 1: care doctor or O B G y N for yearly exams.

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Speaker 1: But what if we started doing the same thing with

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Speaker 1: our mental health. You've heard me and other guests discussed

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Speaker 1: this on the podcast, but it bears repeating. You don't

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Speaker 1: have to and frankly, should not wait until a crisis

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Speaker 1: to seek mental health treatment. Maybe you've realized that you're

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Speaker 1: often giving more in relationships than others, or maybe you've

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Speaker 1: noticed that your reactions to situations don't quite match the

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Speaker 1: intensity of the situation. These and pretty much any other

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Speaker 1: thing that you would like some feedback about, are great

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Speaker 1: ways to use therapy. I think many people would be

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Speaker 1: surprised by how much you learn about yourself and how

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Speaker 1: your life might feel or fulfilling with even just a

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Speaker 1: few sessions of therapy. Tip number four examine your relationship

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Speaker 1: with food, sex, and substances. All of these things, of course,

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Speaker 1: are incredible, but sometimes our relationships to these things are not.

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Speaker 1: You heard Lisa talking session thirty three about how our

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Speaker 1: relationship to food is sometimes rooted in trauma, and next

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Speaker 1: year we'll also have episodes exploring our relationships to both

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Speaker 1: sex and substances and how sometimes our decision making in

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Speaker 1: these areas comes from a place of lack, trauma or dysfunction,

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Speaker 1: So I think it's important that we explore how we

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Speaker 1: feel about food, sex, and substances and determine if our

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Speaker 1: relationship to them is healthy or are we using these

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Speaker 1: things to avoid dealing with something else. Tip number five

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Speaker 1: is to get physical, and this is definitely at the

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Speaker 1: top of my list for getting a daily physical activity.

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Speaker 1: There are lots of research that indicates that a moderate

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Speaker 1: level of physical activity every day significantly improves mood. It

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Speaker 1: can help to manage symptoms of depression and anxiety, relief stress,

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Speaker 1: and help you feel more connected to and powerful in

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Speaker 1: your body. To have the best chance of success at this,

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Speaker 1: make sure you choose something that you think you will enjoy.

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Speaker 1: If you've always loathed then hated running, joining your local

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Speaker 1: Black Girls run club might be a hard thing for

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Speaker 1: you to stick to, but you might really enjoy something

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Speaker 1: like kickboxing classes or swimming. And since this is often

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Speaker 1: one that is on so many people's list for the

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Speaker 1: new Year, I wanted to dig a little deeper into

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Speaker 1: what makes it so hard for us to stick with exercising,

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Speaker 1: So I found an article from the American Psychological Association's

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Speaker 1: Monitor on Psychology that states, of all the questions that

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Speaker 1: remain to be answered, perhaps the most perplexing is this.

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Speaker 1: If exercise makes us feel so good, why is it

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Speaker 1: so hard to do? According to the Centers for Disease

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Speaker 1: Controlled and Prevention in two thousand and eight, some of

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Speaker 1: the US population reported zero leisure time physical activity. Starting

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Speaker 1: out too hard in a new exercise program maybe one

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Speaker 1: of the reasons people disdain physical activity. When people exercise

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Speaker 1: above their respiratory threshold, that is, above the point when

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Speaker 1: it gets hard to talk, they postpone exercises immediate mood

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Speaker 1: boost by about thirty minutes. For novices, that delay could

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Speaker 1: turn them off to a treadmill for good. Given that

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Speaker 1: the author recommends that workout neophytes starts slowly with a

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Speaker 1: moderate exercise plan. So that speaks to the idea of

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Speaker 1: both um choosing something that you think that you will enjoy,

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Speaker 1: but also giving yourself time to ease into the routine.

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Speaker 1: You don't want to act as if you are training

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Speaker 1: for an iron Man competition when you're just starting out,

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Speaker 1: give yourself some time to get into the group. Tip

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Speaker 1: number six assess your social media patterns. How much time

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Speaker 1: are you spending scrolling, liking, and swiping. I know we've

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Speaker 1: talked about this in previous episodes about the impact that

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Speaker 1: social media has on our mental health, as too much

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Speaker 1: time on here can lead to feeling as though you're

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Speaker 1: not doing as well as other people. It can make

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Speaker 1: you anxious, and it can really do a number on

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Speaker 1: your self esteem and feelings of self worth. So much

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Speaker 1: like we discussed in terms of exploring our relationship to food, sex,

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Speaker 1: and substances, i'd also encourage you to pay attention to

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Speaker 1: when you're grabbing for your phone. Is it when you're

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Speaker 1: feeling anxious? Is the fear of missing out kicking in?

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Speaker 1: What else could you be doing with that time that

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Speaker 1: might improve your mood or increase your productivity? Tip number

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Speaker 1: seven look at your boundaries. Y'all know, boundaries are like

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Speaker 1: my favorite thing in the world. Where do you need

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Speaker 1: to tighten yours up? Are you saying no to yourself

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Speaker 1: way too often because you're too busy saying yes to

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Speaker 1: other people? Make sure to go back and listen to

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Speaker 1: session fourteen to remind yourself why boundaries are important and

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Speaker 1: how you can set better ones. And if you haven't

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Speaker 1: listened to this episode, yet I highly recommend that you

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Speaker 1: do so. Tip number eight stop participating in celebration procrastination.

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Speaker 1: So tell me if this sounds familiar. You get amazing

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Speaker 1: feedback on the recent presentation you did at work, then

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Speaker 1: you start worrying about your performance evaluation, only to get

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Speaker 1: a glowing review. Then it's time for decisions to be

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Speaker 1: made about annual raises, and you're stressed out about that. Sis,

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Speaker 1: when are you going to stop and celebrate all of

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Speaker 1: your awesomeness. I think we often get so caught up

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Speaker 1: and worrying about the next thing, or we're moving so

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Speaker 1: fast in our lives that we don't take enough time

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Speaker 1: to really celebrate ourselves. That a on the stats final

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Speaker 1: was a big deal. Losing ten pounds was a big deal.

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Speaker 1: Publishing your first piece for your dream magazine that was

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Speaker 1: a big deal. Defending your thesis that was a big deal.

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Speaker 1: Slow it down and basking your own glow and invite

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Speaker 1: others to celebrate you as well. Tip number nine stay

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Speaker 1: in the moment. Let's work on staying more in the moment.

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Speaker 1: Anxiety is given space to creep in when we focus

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Speaker 1: too much on what was or what might be instead

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Speaker 1: of what is. Challenge yourself to do what you can

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Speaker 1: in this very moment, for it is indeed all we have.

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Speaker 1: Pay attention to your breath, feel the ground beneath your feet,

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Speaker 1: notice the sights you see in front of you. Engaging

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Speaker 1: with your surroundings in this way is what we call grounding,

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Speaker 1: and it's what lets you know that everything is okay.

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Speaker 1: Challenge yourself to be in this space as often as

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Speaker 1: you can, and especially when you feel like everything else

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Speaker 1: is out of control, for this is something you can control.

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Speaker 1: And finally, tip number ten for optimizing your mental health

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Speaker 1: in ten, get better at letting go now. This is

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Speaker 1: one that too many of us struggle with. Some things

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Speaker 1: are meant to be with you for a lifetime, and

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Speaker 1: many other things will only be temporary. You have to

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Speaker 1: earn when it's time to let go. Pay attention to

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Speaker 1: when you're staying in spaces simply because it's what you've

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Speaker 1: always done. Y'all have been dating for three years, but

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Speaker 1: you're not really happy and your needs aren't being met.

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Speaker 1: You probably don't need another three to figure that it's

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Speaker 1: probably time to walk. You're afraid to go after your

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Speaker 1: dream job, so you're sticking with the safe job while

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Speaker 1: quietly beating yourself up about it. You've got to let

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Speaker 1: that go. Many times we hold onto things so tightly

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Speaker 1: because it's comforting, it's familiar. But I invite you to

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Speaker 1: remember that you can't catch what's coming to you with

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Speaker 1: a closed hand. You've got to let that thing go.

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Speaker 1: So one way that I am hoping to optimize my

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Speaker 1: mental health for is um to choose a short phrase

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Speaker 1: that I'm hoping to kind of be my leading a

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Speaker 1: mantra for the year. And the phrase that I have

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Speaker 1: chosen for eighteen is show up. So I am really

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Speaker 1: wanting to challenge myself in ten to stretch myself and

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Speaker 1: to get out of my comfort zone in some ways.

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Speaker 1: I'm really wanting to make some videos for you guys

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Speaker 1: really challenging myself to be um comfortable with discomfort and

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Speaker 1: really just showing up in all areas of my life.

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Speaker 1: And so if you have chosen a word or a

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Speaker 1: short phrase for eighteen, I would love to hear it um.

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Speaker 1: And if you haven't, then I'd invite you to choose

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Speaker 1: a word or a short phrase for ten so that

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Speaker 1: you can be more intentional about UM. Creating a space

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Speaker 1: that looks like what you wanted to look like by

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Speaker 1: your own rules, disregarding anybody else's ideas about what your

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Speaker 1: life should look like. So we also have two on

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Speaker 1: the porch with Dr Joy questions that I want to

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Speaker 1: address before we wrap up the new year. The first

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Speaker 1: one says, Hello, Dr Joy. I'd like to start by

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Speaker 1: expressing how grateful I am for this podcast. I'm twenty

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Speaker 1: six and I currently live in New York with my

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Speaker 1: fiance and our dog. I love my man, but lately

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Speaker 1: I've been feeling off about him. We met when I

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Speaker 1: was twenty years old at the university. The love hit

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Speaker 1: me like a brick and I was smitten. Ever since then,

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Speaker 1: one of my main priorities has been our relationship. We

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Speaker 1: were long distance for a few years, and nearly every

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Speaker 1: major decision I've made in my life was in service

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Speaker 1: to him and our relationship. I've moved several states to

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Speaker 1: be closer to him, and finally I was able to

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Speaker 1: obtain a job at the same school he was getting

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Speaker 1: his masters and moved with him in New York. Soon after,

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Speaker 1: I was let go from the job, and my shame

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Speaker 1: overwhelmed me. At my lowest point I was introduced with

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Speaker 1: the law of attraction and self care. This has truly

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Speaker 1: changed my feelings about myself. I've since gotten a decent job.

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Speaker 1: I'm way more confident and comfortable with my body. I'm

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Speaker 1: finally proud of myself and I now hold myself to

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Speaker 1: higher standards and my priority is me. I've also been

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Speaker 1: getting back to my true passions and I'm going to

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Speaker 1: pursue the dream that I buried inside of me when

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Speaker 1: I left for college. I'm learning more about myself and

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Speaker 1: what I want out of life. For several months, I

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Speaker 1: haven't been interested in my fiancee. He gets on my

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Speaker 1: nerves more than he doesn't. I avoid sex and intimacy.

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Speaker 1: I barely even want to kiss him. I don't miss

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Speaker 1: him when he's away, and I fantasize about my future

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Speaker 1: without him. I've been pushing back getting married, and I

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Speaker 1: tried to avoid the subject altogether. I've also been struggling

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Speaker 1: with figuring out if I want children in the future.

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Speaker 1: I'm leaning more towards no, and he definitely does want children.

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Speaker 1: He's a great man, but he definitely has his faults

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Speaker 1: as a partner, as we all do. We share the

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Speaker 1: same morals and values, and we have fun every now

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Speaker 1: and then. I do love him, but I'm not sure

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Speaker 1: if I'm still in love with him. My question to

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Speaker 1: you is is this a relationship law that most couples

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Speaker 1: go through, or am I changing so much that we

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Speaker 1: are no longer compatible. I'm worried I'm wasting his time.

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Speaker 1: Thank you for taking the time to read my letter.

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Speaker 1: So I want to first thank you so much for

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Speaker 1: writing in for some feedback about your situation. As I

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Speaker 1: read your email, several things jumped out to me. The

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Speaker 1: first was the ways in which you described yourself before

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Speaker 1: you found the law of attraction and self care. You

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Speaker 1: said that you're now way more confident, more comfortable with

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Speaker 1: your body, proud of yourself, and hold yourself to higher standards.

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Speaker 1: So if you feel this way now, my question and

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Speaker 1: concern is, how did you feel before? It sounds like

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Speaker 1: you felt the opposite of all of these things you've

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Speaker 1: just described, which means you likely made decisions consistent with

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Speaker 1: the way you saw yourself then, and it could be

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Speaker 1: the case that those decisions no longer serve you. The

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Speaker 1: way you've described your relationship with your partner sounds like

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Speaker 1: someone who has pretty much checked out and really just

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Speaker 1: hasn't told their partner yet. So you asked if this

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Speaker 1: is a lull that all couples grow go through, and

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Speaker 1: to that, I say, yes, lots of couples go through lulls,

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Speaker 1: but I'm not so sure that that's what's happening here,

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Speaker 1: and i'd invite you to reflect on whether you are

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Speaker 1: continuing in the relationship because you see a future with

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Speaker 1: this man or simply because of the history. It's totally

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Speaker 1: fine if what you desire now is different than maybe

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Speaker 1: what you wanted six years ago, but it's not okay

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Speaker 1: to have all of these feelings about your partner that

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Speaker 1: have not been addressed with him. I don't know if

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Speaker 1: this is the case of changing so much that you're

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Speaker 1: no longer compatible it's pulling a couple's grow and change together.

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Speaker 1: But it definitely seems as though something is amiss here,

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Speaker 1: and it seems like you have a lot to perhaps

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Speaker 1: discuss with him and to figure out for yourself. So

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Speaker 1: I definitely wish you well and trying to make sense

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Speaker 1: of all of this for yourself. Here's our second question. Hi,

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Speaker 1: Dr Joy, I would like to say how much of

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Speaker 1: a blessing it has been to find your podcast. You

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Speaker 1: touch on issues that affect many women of color today,

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Speaker 1: and you have truly helped in many more ways than

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Speaker 1: you know. Thank you. My question is I recently broke

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Speaker 1: up with my boyfriend of almost two years, and he

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Speaker 1: continues to contact me. My friends and family have told

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Speaker 1: me to ignore him and basically keep it moving, but

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Speaker 1: I still feel connected to him, and I wonder if

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Speaker 1: it has anything to do with me feeling lonely and

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Speaker 1: wanting someone around who wants me. I think we may

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Speaker 1: have had an emotionally abusive relationship because I felt that

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Speaker 1: he always wanted me to do or treat him in

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Speaker 1: a certain way, and when I didn't, he complained. I

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Speaker 1: am twenty five, currently in grad school, and I'm very driven.

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Speaker 1: He is thirty one and did not finish high school

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Speaker 1: but does have a g e. D. Oftentimes he would

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Speaker 1: be upset at me if he felt I emasculated him

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Speaker 1: in public, and he would be really angry if I

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Speaker 1: talked to other guys around him, even if it was friendly,

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Speaker 1: or if I took another man's side over him. I

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Speaker 1: really felt he was a good man to me because

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Speaker 1: he always talked to me when I had problems. If

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Speaker 1: I were struggling financially, he would lend me money, and

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Speaker 1: while we were long distance, he always visited me and

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Speaker 1: made me feel secure. I wonder if I made the

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Speaker 1: right decision leaving him. We had a lot of issues,

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Speaker 1: but I wonder if it's worth working out. When he

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Speaker 1: contacts me, he always tells me how much he was

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Speaker 1: good to me and how he helped me out. But

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Speaker 1: now he feels I used him for two years. Sometimes

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Speaker 1: I wonder if I was really that bad to him,

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Speaker 1: why does he continue to contact me. I feel like

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Speaker 1: he can be controlling at times and the power dynamics

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Speaker 1: are off, which is why I left the relationship. I

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Speaker 1: wonder if you can help me understand whether or not

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Speaker 1: this relationship is healthy and if I should try to

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Speaker 1: work it out with him or move on. If I

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Speaker 1: should move on, how can I do that if he

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Speaker 1: continues to contact me. He has even come to my

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Speaker 1: house and announced begging me to speak with him. I

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Speaker 1: also wonder what I can do to help him move

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Speaker 1: on if he's not ready to. So again, thank you

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Speaker 1: for writing into the podcast to get some feedback about

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Speaker 1: your situation. Some of the things that I picked up

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Speaker 1: on in reading your email are the ways you have

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Speaker 1: described your ex. So you said you think you may

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Speaker 1: have had an emotionally abusive relationship with him because he

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Speaker 1: always wanted you to do certain things and he complained

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Speaker 1: if you didn't. You said he would be upset if

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Speaker 1: he felt you emasculated him in public, and I wonder

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Speaker 1: whether this was actually emasculation or his resistance to you

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Speaker 1: being assertive, because those are not the same thing. He

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Speaker 1: was angry if you talked to other guys, and he

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Speaker 1: helped you out while you were in school, but now

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Speaker 1: holds that over your head. So I'm not sure if

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Speaker 1: you heard such and thirty of the podcast when I

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Speaker 1: discussed some of the red flags in relationships, But if

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Speaker 1: you haven't, i'd encourage you to go back and listen

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Speaker 1: to that episode because much of what you're discussing here

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Speaker 1: I definitely would consider to be red flags, and I

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Speaker 1: would encourage you to be very cautious about resuming this situation.

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Speaker 1: You asked how you can move on if he still

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Speaker 1: tries to contact you, and that may involve either blocking

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Speaker 1: his number or changing your number, But first it might

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Speaker 1: start with you being very clear that you no longer

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Speaker 1: want to have contact with him, as it seems unclear

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Speaker 1: whether this has happened from your email, so you made

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Speaker 1: a reference to maybe still entertaining him because you feel

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Speaker 1: lonely and want someone around who wants you, and so

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Speaker 1: in some ways you may be continuing to invite contact

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Speaker 1: from him because you enjoy that he gives you attention.

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Speaker 1: And finally you asked what can I do to help

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Speaker 1: him move on if he's not ready? And I would

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Speaker 1: invite you to think about why you feel responsible for

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Speaker 1: helping him to move on. So if you decide that

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Speaker 1: you're done with this relationship, then you are responsible for

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Speaker 1: your own healing and he is responsible for his. So

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Speaker 1: I want you to be very careful of taking on

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Speaker 1: things that are not yours to carry and make sure

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Speaker 1: that you're taking care of yourself. Again, thank you so

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Speaker 1: much for writing in, and good luck with whatever decision

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Speaker 1: that you make. If you have any situations or questions

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Speaker 1: that you like feedback about, please go ahead and send

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Speaker 1: those over to me at podcasts at Therapy for Black

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Speaker 1: Girls dot com, and remember to share your word or

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Speaker 1: the short phrase that you will be using as your

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Speaker 1: mantra for two thousand and eighteen. Go ahead and share

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Speaker 1: that with us on social media and make sure to

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Speaker 1: use the hashtag tv G in session. Of course, continue

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Speaker 1: to share everything that you're learning from the podcast in

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Speaker 1: your Instagram stories and on Twitter. I always enjoy hearing

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Speaker 1: what are the highlights of the episodes from you guys,

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Speaker 1: so please continue to do that. When you do that,

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Speaker 1: it makes it so much easier for other people to

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Speaker 1: find the podcast and for them to join our community.

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Speaker 1: If you're not already following us on social media, please

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00:24:49,880 --> 00:24:52,080
Speaker 1: make sure to do that. You can find us on

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Speaker 1: Twitter at Therapy for the Number four be Girls, and

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Speaker 1: you can find us on Instagram and Facebook at Therapy

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Speaker 1: for Black Girls. If you are looking for a therapist

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00:25:02,680 --> 00:25:05,439
Speaker 1: in your area, please make sure to check out the

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Speaker 1: therapist directory. You can find that at Therapy for Black

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Speaker 1: Girls dot com slash directory. Earlier in the episode, you

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00:25:12,440 --> 00:25:15,040
Speaker 1: heard me talk about how many new therapists have been

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Speaker 1: added to the directory. So even if you've checked before

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00:25:18,280 --> 00:25:21,240
Speaker 1: and haven't found someone in your area, please check again,

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00:25:21,320 --> 00:25:24,359
Speaker 1: as it's likely that there are people in your area now.

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00:25:25,359 --> 00:25:28,720
Speaker 1: And if you are interested in um participating in the

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00:25:28,800 --> 00:25:31,399
Speaker 1: group therapy sessions that I will be offering in my

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00:25:31,480 --> 00:25:34,800
Speaker 1: practice here in Atlanta, please head on over to Therapy

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Speaker 1: for Black Girls dot com, slash shift s h I

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00:25:38,200 --> 00:25:41,000
Speaker 1: f T to get more information about the groups and

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00:25:41,080 --> 00:25:43,000
Speaker 1: to sign up so that you will know when the

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Speaker 1: group's launched in January. I hope that all of you

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Speaker 1: have an incredible rest of the year and a phenomenal

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Speaker 1: beginning to your two thousand and eighteen, and I'm looking

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Speaker 1: forward to continue in this conversation with you all real soon.

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Speaker 1: Take it care FI doctor pactor I actor actor I

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Speaker 1: doctor actor, actor