1 00:00:09,880 --> 00:00:13,040 Speaker 1: Hi guys, and welcome back to another new episode of 2 00:00:13,080 --> 00:00:15,880 Speaker 1: couch Talks. My name is Kat and I'm the host here. 3 00:00:16,120 --> 00:00:19,479 Speaker 1: If you are new or newer, just a little f 4 00:00:19,640 --> 00:00:22,160 Speaker 1: y I couch Talks. If you're wondering what's difference between 5 00:00:22,160 --> 00:00:24,560 Speaker 1: Couch Talks and You Need Therapy. Couch Talks is the 6 00:00:24,600 --> 00:00:27,560 Speaker 1: special bonus episode of You Need Therapy where I answer 7 00:00:27,720 --> 00:00:31,960 Speaker 1: questions that listeners send to Catherine you Need Therapy podcast 8 00:00:32,080 --> 00:00:35,200 Speaker 1: dot com. So if you have a question, feel free 9 00:00:35,240 --> 00:00:37,839 Speaker 1: to send it my way to that email address and 10 00:00:37,840 --> 00:00:39,280 Speaker 1: we'll link that for you so you can just click 11 00:00:39,280 --> 00:00:42,279 Speaker 1: on it. Also quick reminder that even though I am 12 00:00:42,320 --> 00:00:46,040 Speaker 1: answering questions here, this does not serve as actual therapy. 13 00:00:46,280 --> 00:00:48,920 Speaker 1: Each week I try to stick to one topic or 14 00:00:48,960 --> 00:00:51,280 Speaker 1: one question, and this week I'm answering a question that 15 00:00:51,400 --> 00:00:55,400 Speaker 1: I hear versions of from people pretty often, So I'm 16 00:00:55,400 --> 00:00:57,400 Speaker 1: going to read it and then we're going to chat 17 00:00:57,400 --> 00:01:00,320 Speaker 1: about it a bit. Hey Cat, Like a lot of people, 18 00:01:00,360 --> 00:01:04,200 Speaker 1: I started going to therapy at the height of the pandemic. Luckily, 19 00:01:04,280 --> 00:01:06,160 Speaker 1: I was able to find a good therapist and have 20 00:01:06,319 --> 00:01:09,440 Speaker 1: made a lot of progress over the past year. However, 21 00:01:09,720 --> 00:01:12,880 Speaker 1: lately I've been wondering if my therapist is challenging me 22 00:01:13,040 --> 00:01:15,199 Speaker 1: enough to grow beyond the scope of my work life 23 00:01:15,200 --> 00:01:18,319 Speaker 1: balance and difficult family members. I know therapy is not 24 00:01:18,360 --> 00:01:22,720 Speaker 1: always shocking revelations or emotional breakthroughs. Sometimes it's just talking 25 00:01:22,720 --> 00:01:25,400 Speaker 1: to a third party to get an objective perspective. How 26 00:01:25,440 --> 00:01:27,680 Speaker 1: should I go about handling this? I'm not sure if 27 00:01:27,680 --> 00:01:30,480 Speaker 1: I need to switch therapists or specifically asked to be challenged. 28 00:01:30,840 --> 00:01:32,960 Speaker 1: How should I go about that? Or maybe I'm thinking 29 00:01:33,000 --> 00:01:37,520 Speaker 1: about this too much altogether? Thanks again? Okay, So this is, 30 00:01:37,640 --> 00:01:40,480 Speaker 1: like I said, a question that I get versions of often, 31 00:01:40,760 --> 00:01:43,160 Speaker 1: so I definitely want to address it. And I think 32 00:01:43,360 --> 00:01:45,039 Speaker 1: there's three main things I want to talk about, but 33 00:01:45,160 --> 00:01:47,600 Speaker 1: I do want to say first, I just this popped 34 00:01:47,600 --> 00:01:49,440 Speaker 1: into my head. But I think that because of the 35 00:01:49,480 --> 00:01:52,560 Speaker 1: power differential and therapy, sometimes it feels like maybe you 36 00:01:52,600 --> 00:01:55,440 Speaker 1: can't ask for what you need, or like you have 37 00:01:55,560 --> 00:01:59,920 Speaker 1: to be super mindful about how and what you ask 38 00:02:00,080 --> 00:02:03,320 Speaker 1: for in therapy. And I just want to remind everybody 39 00:02:03,320 --> 00:02:05,960 Speaker 1: that therapy is something that is for you. And I guess, well, 40 00:02:06,000 --> 00:02:07,160 Speaker 1: this is part of one of the things I want 41 00:02:07,160 --> 00:02:09,280 Speaker 1: to talk about. I'm getting out of myself now. But 42 00:02:09,360 --> 00:02:11,720 Speaker 1: like therapy is something that you go to for you, 43 00:02:11,840 --> 00:02:14,079 Speaker 1: it's not for the therapist. So just like if you 44 00:02:14,120 --> 00:02:16,519 Speaker 1: want to get your nails done, and actually this speaks 45 00:02:16,520 --> 00:02:19,119 Speaker 1: to like people pleasing and like people's fear of confrontation 46 00:02:19,160 --> 00:02:20,640 Speaker 1: and all that, but I don't want to get my 47 00:02:20,680 --> 00:02:23,440 Speaker 1: nails done. And they did my nails and like they 48 00:02:23,440 --> 00:02:26,600 Speaker 1: were crooked or all different lengths, or they didn't paint 49 00:02:26,600 --> 00:02:28,880 Speaker 1: them the color I asked, I would probably say like, hey, 50 00:02:28,919 --> 00:02:31,640 Speaker 1: this is not what I wanted. So what keeps you 51 00:02:31,680 --> 00:02:33,400 Speaker 1: from doing that in therapy? Like, hey, this is not 52 00:02:33,400 --> 00:02:36,440 Speaker 1: what I expected, or I need something else. There's just 53 00:02:36,480 --> 00:02:39,040 Speaker 1: a question that that if anybody listening to this is 54 00:02:39,040 --> 00:02:42,800 Speaker 1: thinking about, like what is the fear and you asking 55 00:02:43,240 --> 00:02:45,880 Speaker 1: for what you need in that regard, but maybe other 56 00:02:45,919 --> 00:02:49,480 Speaker 1: places you feel, Okay, what's the difference. So I'm gonna 57 00:02:50,000 --> 00:02:52,080 Speaker 1: outline the three things that I want to touch on 58 00:02:52,160 --> 00:02:54,160 Speaker 1: and then we're going to talk about them. So one, 59 00:02:54,200 --> 00:02:55,960 Speaker 1: I want to talk about how like not all therapists 60 00:02:55,960 --> 00:02:58,720 Speaker 1: are created equal and not all therapists work the same. 61 00:02:58,800 --> 00:03:01,480 Speaker 1: And then two of therapy can be learning how to 62 00:03:01,480 --> 00:03:02,960 Speaker 1: ask for what you need, which is kind of what 63 00:03:03,040 --> 00:03:05,960 Speaker 1: I was just touching on and then three, sometimes therapy 64 00:03:06,040 --> 00:03:08,240 Speaker 1: is boring. I think that's something we need to talk about. 65 00:03:08,360 --> 00:03:10,640 Speaker 1: And then I want to talk about the difference between 66 00:03:10,800 --> 00:03:12,640 Speaker 1: accepting yourself as you are and striving to be the 67 00:03:12,639 --> 00:03:15,840 Speaker 1: best version of yourself. So let's start with the first one, 68 00:03:15,880 --> 00:03:18,920 Speaker 1: shall we. So not all therapists are created equal or 69 00:03:19,000 --> 00:03:21,760 Speaker 1: work the same, and this may mean that you might 70 00:03:21,760 --> 00:03:24,200 Speaker 1: be ready for a different kind of therapist, or or 71 00:03:24,280 --> 00:03:26,919 Speaker 1: may mean that it's okay to have the experience you're 72 00:03:26,919 --> 00:03:31,200 Speaker 1: having right now. Different styles aren't necessarily good or bad. 73 00:03:31,320 --> 00:03:33,480 Speaker 1: They can just be different. So when I say not 74 00:03:33,520 --> 00:03:35,920 Speaker 1: all therapist are created equal, part of me means like 75 00:03:36,080 --> 00:03:38,920 Speaker 1: just like any other person. Like going off the nail 76 00:03:39,280 --> 00:03:43,040 Speaker 1: metaphor analogy, not all nail technicians are created equal, right, 77 00:03:43,080 --> 00:03:44,720 Speaker 1: So one might be better than the other. And so 78 00:03:44,800 --> 00:03:47,360 Speaker 1: if you don't like one and you've given her enough 79 00:03:47,440 --> 00:03:49,640 Speaker 1: chances and you've had conversations around this is really what 80 00:03:49,680 --> 00:03:52,000 Speaker 1: I would like and you're not getting it, you you 81 00:03:52,000 --> 00:03:54,480 Speaker 1: could switch to the other. Also, the part where I'm 82 00:03:54,520 --> 00:03:57,880 Speaker 1: saying not all therapists work the same is that therapists 83 00:03:57,880 --> 00:04:01,840 Speaker 1: have different styles, and one style versus another style doesn't 84 00:04:01,880 --> 00:04:04,040 Speaker 1: mean that one therapist is better than the other. It 85 00:04:04,120 --> 00:04:07,200 Speaker 1: might just be one therapist has something that you'd be 86 00:04:07,480 --> 00:04:10,800 Speaker 1: more benefited from. Right, So, some therapists are more directive, 87 00:04:11,200 --> 00:04:13,240 Speaker 1: some are more go with the flow and just let 88 00:04:13,320 --> 00:04:16,360 Speaker 1: the client lead. Some just stick to talk therapy, and 89 00:04:16,400 --> 00:04:19,400 Speaker 1: some do a lot of experiential work. Some are problem solvers, 90 00:04:19,400 --> 00:04:22,760 Speaker 1: and some are open ended and very existential. And I 91 00:04:22,800 --> 00:04:26,640 Speaker 1: think also when we hear about other people's therapy experience, 92 00:04:26,720 --> 00:04:29,920 Speaker 1: we can start to compare and then wonder if we're 93 00:04:29,920 --> 00:04:32,240 Speaker 1: getting what we need or getting as good of an 94 00:04:32,240 --> 00:04:36,160 Speaker 1: experience as they are. And and just as some therapists 95 00:04:36,200 --> 00:04:39,719 Speaker 1: are are different than than others, some people just need 96 00:04:39,800 --> 00:04:42,520 Speaker 1: different things. I bend in mold my style to match 97 00:04:42,520 --> 00:04:44,760 Speaker 1: what a client needs from time to time. So not 98 00:04:44,880 --> 00:04:47,400 Speaker 1: every client is even doing or is going to do 99 00:04:47,440 --> 00:04:50,159 Speaker 1: the same kinds of things with me that another person 100 00:04:50,600 --> 00:04:53,120 Speaker 1: might tell them about, and it might not mean that 101 00:04:53,160 --> 00:04:55,360 Speaker 1: they are getting as good of experience. Maybe they're getting 102 00:04:55,360 --> 00:04:58,200 Speaker 1: an experience that is more tailored to them and what 103 00:04:58,200 --> 00:05:00,040 Speaker 1: it came in for, which kind of brings me to a 104 00:05:00,000 --> 00:05:02,640 Speaker 1: a number two. Definitely bring me the number two part 105 00:05:02,640 --> 00:05:04,200 Speaker 1: of therapy can be learning how to ask for what 106 00:05:04,320 --> 00:05:07,359 Speaker 1: you need. I think here, what I would suggest is 107 00:05:07,440 --> 00:05:10,320 Speaker 1: identify what it is that you want to be challenged on. Right, 108 00:05:10,360 --> 00:05:12,520 Speaker 1: So you talk about not being challenged and we're staying 109 00:05:12,560 --> 00:05:15,599 Speaker 1: within these kind of ideas and is I kind of 110 00:05:15,640 --> 00:05:20,159 Speaker 1: want more? And therapists are not mind readers, although sometimes 111 00:05:20,400 --> 00:05:23,839 Speaker 1: we like to pretend that we are, and sometimes we 112 00:05:23,920 --> 00:05:25,840 Speaker 1: may know things that we don't always act on it 113 00:05:25,880 --> 00:05:29,560 Speaker 1: because of this thing called codependency, and we don't want 114 00:05:29,600 --> 00:05:32,480 Speaker 1: to create that. And often clients will be like, Cat, 115 00:05:32,760 --> 00:05:35,040 Speaker 1: I know you know the answer, Just tell me the answer. 116 00:05:35,200 --> 00:05:37,480 Speaker 1: But the thing about that is me just telling people things. 117 00:05:37,520 --> 00:05:40,520 Speaker 1: I mean, just giving them things doesn't help anybody grow. 118 00:05:40,720 --> 00:05:42,520 Speaker 1: If we just tell people what they need and how 119 00:05:42,560 --> 00:05:44,960 Speaker 1: they should act and feel and what they should say, 120 00:05:45,080 --> 00:05:49,000 Speaker 1: then we create a dependence of the client onto us. Rather, 121 00:05:49,560 --> 00:05:51,560 Speaker 1: our job is to empower clients to learn how to 122 00:05:51,640 --> 00:05:54,440 Speaker 1: do the knowing themselves. So part of therapy is learning 123 00:05:54,440 --> 00:05:56,159 Speaker 1: to ask for what you need rather than waiting for 124 00:05:56,200 --> 00:05:57,760 Speaker 1: someone to just give it to you or tell you 125 00:05:57,800 --> 00:05:59,800 Speaker 1: what it is, which can be confusing to some people. 126 00:06:00,000 --> 00:06:01,560 Speaker 1: Of some people are like, yeah, I go to therapy 127 00:06:01,680 --> 00:06:03,640 Speaker 1: so somebody can tell me how to fix my life. 128 00:06:03,640 --> 00:06:06,239 Speaker 1: And I'm like Oh, but we wanted you to figure 129 00:06:06,240 --> 00:06:09,520 Speaker 1: out what actually needs fixing, if anything, And maybe you 130 00:06:09,520 --> 00:06:11,920 Speaker 1: don't really know what you need, right, so I want 131 00:06:11,920 --> 00:06:13,920 Speaker 1: to be challenged. I don't know what that means. Maybe 132 00:06:13,920 --> 00:06:16,360 Speaker 1: you just have the feeling that you want something more, 133 00:06:17,160 --> 00:06:21,200 Speaker 1: and that is an entire therapeutic situation itself to have 134 00:06:21,279 --> 00:06:24,720 Speaker 1: a conversation around that, Like, I can only imagine how 135 00:06:24,800 --> 00:06:28,039 Speaker 1: much goodness can come out of that conversation. So maybe 136 00:06:28,279 --> 00:06:31,800 Speaker 1: what you might need is help figuring out what it 137 00:06:31,960 --> 00:06:33,960 Speaker 1: is that you feel like you need and why you 138 00:06:34,080 --> 00:06:36,800 Speaker 1: feel like you need something else, which leads me to 139 00:06:36,920 --> 00:06:39,760 Speaker 1: number three. So you mentioned this in your question about 140 00:06:39,760 --> 00:06:42,600 Speaker 1: like sometimes therapy is just like, you know, getting another 141 00:06:42,720 --> 00:06:45,480 Speaker 1: perspective and it's not like all these jaw dropping and 142 00:06:45,640 --> 00:06:49,200 Speaker 1: light bulb moments and like, yeah, like sometimes therapy can 143 00:06:49,240 --> 00:06:52,760 Speaker 1: just be boring. That's totally true. Not every session is 144 00:06:52,800 --> 00:06:55,280 Speaker 1: going to make you cry and excite you. Sometimes it's 145 00:06:55,279 --> 00:06:57,640 Speaker 1: just nice to be there. Sometimes it's just nice for 146 00:06:57,680 --> 00:07:01,440 Speaker 1: consistency and accountability. Sometimes you can walk out of there 147 00:07:01,480 --> 00:07:03,320 Speaker 1: being like what happened? I just like kind of like 148 00:07:03,400 --> 00:07:06,080 Speaker 1: talk to this person about my life and I didn't 149 00:07:06,080 --> 00:07:08,919 Speaker 1: feel like special. So I want to normalize that and 150 00:07:08,960 --> 00:07:11,880 Speaker 1: allow space for that just to be. Sometimes we just 151 00:07:11,920 --> 00:07:14,320 Speaker 1: go through lulls and sometimes we don't bring a lot 152 00:07:14,400 --> 00:07:16,760 Speaker 1: of stuff to work with into this session, which I 153 00:07:16,800 --> 00:07:20,320 Speaker 1: do want to say that part of our job is 154 00:07:20,360 --> 00:07:23,320 Speaker 1: not to work harder than our clients. So part of 155 00:07:23,360 --> 00:07:25,960 Speaker 1: our job and this comes into the part where we 156 00:07:26,000 --> 00:07:28,240 Speaker 1: don't just tell people what the answer is and what 157 00:07:28,280 --> 00:07:31,560 Speaker 1: they need and how to do things. And so if 158 00:07:31,680 --> 00:07:34,320 Speaker 1: clients don't bring in much, there's not much that we 159 00:07:34,360 --> 00:07:36,480 Speaker 1: can pull out. We can only go so far if 160 00:07:36,480 --> 00:07:40,000 Speaker 1: we want to kind of maintain like good morality as 161 00:07:40,000 --> 00:07:43,080 Speaker 1: a therapist. But this also brings me to this other 162 00:07:43,160 --> 00:07:45,800 Speaker 1: part of the number three, and it's this idea of 163 00:07:45,840 --> 00:07:48,080 Speaker 1: the difference between accepting yourself as you are and striving 164 00:07:48,120 --> 00:07:51,160 Speaker 1: to be the best version of yourself, which is somewhat 165 00:07:51,200 --> 00:07:53,840 Speaker 1: tied to this idea of like making every session this 166 00:07:54,200 --> 00:07:56,360 Speaker 1: mind blowing session that's going to move me closer to 167 00:07:56,400 --> 00:07:58,720 Speaker 1: this like great version of myself that I will only 168 00:07:58,760 --> 00:08:01,680 Speaker 1: get to at the end of my life forever and forever. Amen. 169 00:08:02,120 --> 00:08:04,440 Speaker 1: Like I think that's what we get in our heads 170 00:08:04,520 --> 00:08:08,720 Speaker 1: and I'll never forget. When I first heard this idea, 171 00:08:08,880 --> 00:08:10,680 Speaker 1: and it was a question that I heard in a 172 00:08:10,720 --> 00:08:14,280 Speaker 1: conversation between Burnet Brown and Tim Ferris, and it really 173 00:08:14,320 --> 00:08:17,040 Speaker 1: got me for a second. How do we know when 174 00:08:17,120 --> 00:08:20,440 Speaker 1: to stop? Do we ever stop? How do we learn 175 00:08:20,560 --> 00:08:23,320 Speaker 1: how to accept ourselves for who we are and also 176 00:08:23,360 --> 00:08:26,040 Speaker 1: strive to be the best versions of ourselves? Can we 177 00:08:26,080 --> 00:08:30,000 Speaker 1: do both? Where's the line? And I'm such a promoter 178 00:08:30,120 --> 00:08:33,000 Speaker 1: of the idea of working on ourselves and diving into 179 00:08:33,000 --> 00:08:35,960 Speaker 1: becoming the people we were created to be. Obviously it's 180 00:08:35,960 --> 00:08:38,640 Speaker 1: like why I started this podcast because I want to 181 00:08:38,679 --> 00:08:42,360 Speaker 1: help more people dive into that. And at the same time, 182 00:08:42,760 --> 00:08:46,760 Speaker 1: we can't do this at a hundred of our lives. 183 00:08:47,320 --> 00:08:50,199 Speaker 1: And that's where I think. Sometimes people want to squeeze 184 00:08:50,280 --> 00:08:53,520 Speaker 1: therapy into this thing that continues to transform us and 185 00:08:53,600 --> 00:08:57,200 Speaker 1: challenge us and move us forward, and sometimes the point 186 00:08:57,400 --> 00:09:00,080 Speaker 1: is just to help keep us grounded and who we 187 00:09:00,120 --> 00:09:03,560 Speaker 1: are in that moment. Sometimes therapy is not about change. 188 00:09:03,880 --> 00:09:08,440 Speaker 1: Sometimes therapy is about learning how to stay still, stay 189 00:09:08,480 --> 00:09:12,280 Speaker 1: the same and accept the imperfections that live inside of 190 00:09:12,360 --> 00:09:15,120 Speaker 1: that human who might be staying the same, which may 191 00:09:15,200 --> 00:09:16,720 Speaker 1: it can be really tough in the life that we 192 00:09:16,760 --> 00:09:19,160 Speaker 1: live in right now, Like I just feel like everybody's 193 00:09:19,200 --> 00:09:22,000 Speaker 1: self development, self help, this that everything. Everybody's writing a 194 00:09:22,000 --> 00:09:23,720 Speaker 1: book about how to get this and how to get that, 195 00:09:23,760 --> 00:09:28,400 Speaker 1: and maybe sometimes therapy is about, hey, I just need 196 00:09:28,440 --> 00:09:30,800 Speaker 1: to learn how to be here for a second. And 197 00:09:30,880 --> 00:09:32,840 Speaker 1: that's not to say that for the person that wrote 198 00:09:32,840 --> 00:09:34,800 Speaker 1: this question, that's what you need, Like maybe you do 199 00:09:34,880 --> 00:09:37,079 Speaker 1: need to be challenged, Like I don't know you, so 200 00:09:37,559 --> 00:09:40,440 Speaker 1: I don't know what you need. But I think there's 201 00:09:40,440 --> 00:09:42,920 Speaker 1: a conversation within all of this stuff that you might 202 00:09:42,960 --> 00:09:45,640 Speaker 1: want to engage in with your therapists. And I will 203 00:09:45,640 --> 00:09:49,480 Speaker 1: never stop saying this. It is so kind and appreciated 204 00:09:49,640 --> 00:09:54,080 Speaker 1: when clients take our feelings into consideration and you don't 205 00:09:54,080 --> 00:09:55,760 Speaker 1: really have to do that. You might not be able 206 00:09:55,760 --> 00:09:57,920 Speaker 1: to help it because like kind people just like do 207 00:09:57,960 --> 00:10:00,840 Speaker 1: that naturally. But this isn't about making us feel like 208 00:10:00,840 --> 00:10:03,319 Speaker 1: we're doing our job right or we're doing our job wrong. 209 00:10:03,480 --> 00:10:05,840 Speaker 1: There's a lot of codependency conversation within that. If like 210 00:10:05,880 --> 00:10:07,959 Speaker 1: I'm worrying about what my therapist is thinking, if I'm 211 00:10:08,000 --> 00:10:10,439 Speaker 1: just asking for what I need, I'm getting ahead of myself. 212 00:10:10,440 --> 00:10:13,640 Speaker 1: But I think that we can get so honed in 213 00:10:13,880 --> 00:10:17,480 Speaker 1: on making sure you do something the right way that 214 00:10:17,640 --> 00:10:21,520 Speaker 1: you are taking opportunity out of something that is for you, 215 00:10:21,720 --> 00:10:25,920 Speaker 1: and therapy again, it's for you. So if you feel 216 00:10:26,200 --> 00:10:29,040 Speaker 1: like you're not getting the push that you want, all 217 00:10:29,080 --> 00:10:31,000 Speaker 1: you have to do is say, hey, I just have 218 00:10:31,120 --> 00:10:33,120 Speaker 1: this feeling that I'm not getting the push that I want. 219 00:10:33,280 --> 00:10:35,440 Speaker 1: I don't really know why I want to push. I 220 00:10:35,440 --> 00:10:37,320 Speaker 1: don't really know what kind of push I want. I 221 00:10:37,320 --> 00:10:39,440 Speaker 1: don't know what I want you to push me on, 222 00:10:39,800 --> 00:10:42,520 Speaker 1: but I just have this feeling of being unsettled. And 223 00:10:42,559 --> 00:10:45,800 Speaker 1: where you might land is talking about something that you've 224 00:10:45,840 --> 00:10:48,040 Speaker 1: been wanting to talk about and being challenged on it. 225 00:10:48,240 --> 00:10:50,760 Speaker 1: And where you might land is it sounds like it's 226 00:10:50,760 --> 00:10:53,280 Speaker 1: really tough for you to like be in like a 227 00:10:53,280 --> 00:10:56,559 Speaker 1: settled state. Let's talk about that. So the only way 228 00:10:56,559 --> 00:10:58,920 Speaker 1: to know is to start the conversation. I hope that 229 00:10:58,960 --> 00:11:02,160 Speaker 1: was helpful to anybody listening, especially for those who have 230 00:11:02,200 --> 00:11:05,679 Speaker 1: written these kinds of questions in to me recently. And 231 00:11:05,880 --> 00:11:08,079 Speaker 1: if you have follow up, of course, remember you can 232 00:11:08,360 --> 00:11:11,200 Speaker 1: send them my way. Catherinet You need Therapy Podcast dot com. 233 00:11:11,400 --> 00:11:14,520 Speaker 1: You can follow me on Instagram at at cat dot 234 00:11:14,600 --> 00:11:18,680 Speaker 1: defata and at you Need Therapy Podcast. And I hope 235 00:11:18,679 --> 00:11:20,480 Speaker 1: you guys have the Wednesday you need to have and 236 00:11:20,520 --> 00:11:23,640 Speaker 1: I will be back talking to you on Monday.