Download One Page Checklist - How to Have a Mental Wellness Conversation

 You are listening to My Freedom Grove podcast with Gretchen Hernandez, episode four.

Welcome to My Freedom Grove podcast. This is where strong people, just like you come to have honest, open discussions about anxiety, depression, and frustration, but we don't stop there. We go deeper by learning and applying mindset management tools to once and for all break free from the pain. So we can actually enjoy our lives. I'm your host, Gretchen Hernandez. I'm so glad you joined us.

Hey there, my strong friends, I am so sorry. I was going to deliver this podcast to you two weeks ago, but the universe had other plans for me apparently. I had my computer breakdown on me. I had to drop everything and drive two hours away to try to go get a new computer. And I wanted to get all of this done for you before the holidays. But by the time that I got back, it was just too late. We had a bunch of family come to visit for a couple of weeks, and then we got hit with the flu on top of it. So although I had plans for this podcast, plus another one, it just didn't happen. And it feels awful. I started this new venture of becoming a private personal coach, but also delivering this podcast to you weekly. That's the thing with new adventures is it takes a lot of courage and there's going to be a lot of failures along the way.

And this was one of my first public failures. And I'm glad that I got to share it with you because one of the things with trying to find your freedom is gaining some resilience and there's going to be lots of failures in life. And this was just one of them and it's just going to teach me how to get stronger. And here I am, I'm back at it. And I'm so glad that I get to be here with you. Today's podcast is how to have a mental wellness conversation without the shame and without losing your credibility. Before we get into all of the details, let's talk about why is it so important to have mental wellness conversations. All of us are the strong people that have been pushing through for so long that most people don't even realize that we have anything that we're struggling with.

And it's usually not until we get to a really critical point that it becomes noticeable to other people. So when we open up and we have these conversations, people realize that we're human, just like they are. We see everybody else having their struggles and we tend to want to jump in and help so much, but it's okay to allow people to see us as human. That also struggle. And that sometimes we need their help as much as they need our help. And that's okay. Also, if we keep all of our emotions pent up, it's like a boiling pot, it just gets stronger and stronger and stronger. Those thought swirls are just going to trigger more thought swirls, and those emotions are just going to take over and get so strong and unbearable that you're going to want to escape your life. It doesn't have to be that way.

Just like with a pressure cooker, you can let off some of that steam. And with this, it's just talking about what are some of those emotions that we're having? Let some of those emotions come out. It doesn't have to be all at once. It can be a little bit at a time, but it's really seeing that pressure within you. And it also helps to stop those thoughts swirls so that it doesn't build up the emotions to that critical point. This next one I never even thought about until I saw motivational speaker, Lisa Nichols. She talks about how we teach other people how to treat us by how we're showing up. So for showing up, never asking for anybody's help. If people are saying things that are upsetting us and we just keep pushing on, we don't say anything about it. People will never know that there was an issue to start with.

And so they're going to assume that everything was fine and they're going to keep doing the same things that they've always been doing or, or not offering to give you any help or any space when you might need it, because they don't know otherwise. So having these mental wellness conversation helps to educate them on what it is that we need and how they can help and how they can treat us. All right. Let's jump into the seven steps for having a mental wellness conversation where you won't lose credibility and there won't be any shame. I'm also going to give this to you as a downloadable checklist. You can access that by going to my website at www.myfreedomgrove.com/podcast-4 you'll find that link to download this checklist. All right. So the seven steps, step number One is pause to be ready, Two is responsibility, Three is intent, Four is audience, Five is approach. Six is boundaries, and seven is having the conversation. Now I'm going to get into each of these steps. You know, I'm not going to leave you hanging like that. Just give you some words and say, okay, go do it. Alright, so let's go with step number one, which is pause to be ready. So I had mentioned this before that you want to make sure that you're showing up in the right way. If you have all of your emotions taking over, that's when it's going to be really hard to have a credible conversation with anyone, that's going to be objective, and that's going to have some actionable steps and that everybody knows what they should be doing in this conversation. This is probably the key to any of these conversations, because when we come from a place of an excessive amount of a negative emotion, it's going to drive actions that are probably not the right ones, because we know that our thoughts create our feelings and our feelings create our actions.

If we want to have an action that is collaborative. If we're having any emotion that is negative, collaborative is probably not going to be an action that we're going to take. It's probably going to be something else like blaming or raised voices or something that is definitely not going to help us out. The intent behind this pause to be ready step is so that you can step away from your triggers, allow your emotions to simmer down, maybe even switch to a different set of emotions, because now you're going to be following all the rest of these objective steps. So the first thing is to recognize that you are at an emotional level that should signal to you, that you need to step away. So part of it is getting used to what are those different emotions that you have that can get to a level that makes you want to step away, right? So some people that might be anger for other people, they might not really go to anger that often, maybe for them, it's a deep depression and those types of levels are going to feel totally different, but you have to get used to what are those emotions that are significant for you and what kind of level would indicate that you need to step away. So when I talk about a level, let's just think of a measuring scale of 0 to 10. Zero is where there's not really any issue at all. And ten is where you have a huge amount of pain from it. What is your emotional level for when you should step away?

You also want to think about the frequency of occurrence, because maybe you have a whole bunch of small things that are giving you a pain scale of maybe a four, but you have a lot of them. And that, in itself can cause too much pain. And you'll start showing up in a different way to the people around you. Once you recognize that you're at this level and that you need to step away, I would strongly recommend that you have some type of a Pre-made escape phrase that you can use with the people around you. Now, this could just be, I'm having a hard time. I need to go, or I really want to be here right now, but there's something that has come up. That's made me feel really bad. And I need to go process my emotions. That one's kind of a long one.

You'll probably want to think of something. That's only a couple of words long, because when you're caught up in the emotions at that moment, you just want to get out of there as fast as you can. So come up both, whatever that escape phrase is plan it ahead of time. Now you might be tempted to just leave without saying anything at all. Again, if we're trying to establish some credibility with having any of these mental wellness conversations, just leaving without saying anything, most likely will lead to some damage to your credibility. So, so again, having that quick, easy escape phrase, so you can let someone know, Hey, got to go even better. If you can say how long you're going to be gone, or when you expect to be back, that would be great. It depends on who it is that you're talking with. Of course, you're going to want to have a safe space that you can go to try to think of these ahead of time.

What are the different types of safe spaces that you could use? These flare ups can happen anywhere. It might be at home or at work. It might be in public places, but knowing where you can have safe spaces in those different environments is going to set you up for success. Now, when I talk about a safe space, I mean a place where you can go to be away from whoever it was or whatever the circumstances were that were leading to the thoughts that you were having and that strong, emotional flare that you were having, where can you go? That gets you far enough away from there, but it gives you a little bit of quiet so that you can decompress a little also think about the people that are going to be there. Do you need a place where you can just be alone or are you someone that needs to have safe people around you now safe people are super important.

And we're going to get into that a little bit when we get into the audience steps of this, but for now, just think about when you're having that huge flare, what works best for you, having someone there for you right away, or having some time by yourself so that you can process what these emotions are, what, what led up to them once you're there, you can start going through steps two through six of this checklist. In some instances, it might take you a while to get through these steps. So you might want to consider if this is the appropriate time to go through all of the steps or not. Once you've practiced this quite a bit, you can actually get through all of those steps in just a few minutes. The last thing that you'll want to think about is that level. So we had talked about the pain scale.

At what level does it need to be down to before you can re-join the activities that you were doing. Try to think of that ahead of time. Because if you rush back out into your circumstance before you're at that acceptable level, you're not going to be setting yourself up for success. Moving on to step two is responsibility. Now it's so easy when we're caught up in our emotions to want to blame everybody else. But really we got to remember that when we're talking about our mental wellness, that we always go back to our mindset, right? Because a circumstance can happen. We're always going to have a thought about that. And then our thought is going to create our feeling. Now, our thought comes from our mindset. That's our collection of our thoughts and our beliefs. Your mindset is completely owned by you and everything in your mindset is completely optional.

You've collected it throughout your whole life. And a lot of times we didn't know that it was optional. So we just allow a bunch of thoughts and beliefs to come in and reside there. But that's not always setting us up for success, but either way, the mindset is yours and yours alone. Therefore the responsibility for your feelings always resides with you. Now, this is a great thing because you're empowered to change it. You are on your path to getting emotional freedom and resilience just by listening to these podcasts, because you're realizing that you do have more control than what you thought. Now other people are responsible for actions. And a lot of times the circumstances that we have had these thoughts about that caused these negative feelings. They were somebody else's actions. Now, when you're trying to resolve your negative feelings, you can do one of two things.

One is you can change your thoughts about that circumstance so that it can give you a different feeling or you can change your exposure to those circumstances. Now, of course, we're going to wish that the circumstance didn't exist. I mean, that would be the best thing ever, right? But we don't always have control over that. In fact, most of the time we have zero control over it. It's someone else's actions. They're the only ones that can control it. Your biggest source of strength is going to come from changing your own mindset. Because most of the time, those circumstances, the other person's actions are going to be completely out of our control. And although we may ask that does not guarantee that anything is going to change. Getting familiar with your own thoughts about the circumstances is going to show you your path to your freedom.

I highly encourage that you start journaling. What are these different circumstances that keep showing up in life? What are the thoughts that you're having about those circumstance? And then what feelings do you have when I first started doing mindset work, the very first thing that I did was an observation journal. I just wanted to see how many days out of the month was I feeling okay or pretty good. And how many days was I actually feeling really, really bad? So I created an observation journal where I tracked all of the days of the month and what I was feeling. And then I had specific days as to what was at what time of the day and everything, what was the circumstance and what were my thoughts and feelings around it. It was really enlightening because you could start to see some of the trends that were happening.

Then it also helped me to figure out what would I tackle first? Because honestly, mindset work when you haven't done it before, you're looking at thousands and thousands of thoughts, which one do you go after first? So having one of these observation journals will really help you to pinpoint, which are the things that you should go after first that are going to give you the biggest bang for your buck, your biggest return on your investment in yourself. I've created an observation journal for you. If you're interested, it's located at this episode's web page, which is www.myfreedomgrove.com/podcast-4. I think this is the second link that is available on this page for you. And I'll do that in all of these podcasts. If I have some special links for you or downloads, you'll always find them at that podcast, episodes webpage.

So in step number two, just to recap, we're taking responsibility for our thoughts that came out of whatever the circumstance was. And I'm going to give you an example. I had an incident where a co-worker was saying some words to me, to anybody else that saw this. They might not have thought anything about the words that he was saying, or even how he was saying it to me, but there was something about it that was very familiar with a traumatic event experience that I had had in my life from a decade earlier than that, that I had, it had never resolved. It was a very unusual, surreal experience because as soon as he started saying these words to me, it triggered that thought from way back then. And all of a sudden I was having huge amount of emotional pain and I just needed to get away.

I actually needed to take some time away from work. This would look really confusing to anybody else because they think that I was overreacting or they'd just be completely confused. It wouldn't make any sense to them. I knew that I needed to share something with them, but I didn't want to tell them about all of my traumatic experience. This was none of their business. I wanted to explain to them that I had been triggered, but that I also was taking responsibility. I approached that conversation by saying, Hey, you said these words to me. That's okay. You know what you said was fine. It's just, it triggered something in me from in my past, and I'm not going to go into what it was in my past. Just know that it was something very traumatic for me. And I'm having a really hard time emotionally processing this.

I need some time so that I can go process this and then I can come back to work and be productive. And when I leave laid it all out like that, it did assign any blame to them because in reality, it wasn't their fault. It just whatever they said, it happened to trigger a thought that I had in my mindset from my previous experience. But by taking that responsibility, it is sure that I had credibility, but I also had this space that I needed to go and process my emotions. Let's move into step number three. That is intent. Now, why do you want to have the conversation? I know the basic answer to why you want to have this conversation is just to stop the pain. If we can get a little bit more granular, you're going to have a lot more traction in having these conversations and it's going to help you figure out your right audience.

I've found that there's typically four reasons for intents of the conversation. One is to help to remove yourself from whatever those triggers were. Two is to get comfort is you're feeling some emotional pain and it just wants some comfort while you're processing those painful feelings. The third one is to try to see if those circumstances that caused the trigger, if you can reduce those circumstances so that you're not triggered as much. And then four is to get either some advice or coaching so that you do not have these painful thoughts triggered. All right. So just to go over those four again, one is to remove. Two is to provide comfort. Three is to reduce your triggers. And Four is to get some advice or some coaching. Now, why is it important to know what the intent is of the conversation? Because if you're approaching someone and let's say that you wanted some comfort and that person didn't know that you were seeking comfort instead, they wanted to give you some advice.

Then they might actually be adding extra things onto your plate that are going to trigger even more painful thoughts and more painful emotions. I have this happen a lot with my mom is that I didn't realize that there were times that she was coming to me and she was just looking for comfort. She just wanted to share what was going on in her life. And she just wanted someone to sit there with her. Well, I didn't know that. And as you know, I'm a coach. And so usually when people come to me, it's because they're looking to get out of their pain by taking some actionable steps. So when I started giving her some actionable steps or asking her a lot of these deep probing questions, this just caused her more pain. It wasn't giving her the comfort that she was looking for. But once she expressed what her intent was of the conversation, then I could know if I was the right person or not.

And we'll get into that into the audience. Part of it, coming back to the intent, when you have a clear intent of your conversation, the other person that you're going to have that conversation with when you've expressed, what the is, it sets them up for success and it sets you up for success. This leads directly into step four, which is audience with this, you need to know who your audience is. So if you already know your intent ahead of time, the person that you're going to go and talk to, that's who we're calling your audience, you have to know, are they capable of doing that? Let's go back to that example that I gave for my mom is that was I capable of providing comfort? And the answer is yes, but only to a certain amount of time. See, I know that I have some limitations in my patients when it comes to someone sharing what their problems are.

I want to help get them to a resolution pretty quick. I will definitely be there and give them that comfort and listen. But after a certain amount of time, I want to help them get to an actionable step. When you're the person initiating the conversation, you have to think about the person that you're going to go talk to. Are they going to have the skills that you need? So if you're looking for someone that is going to give you comfort and you know, that you just want a day of comfort, is that person someone that can give you a full day of comfort? Is that their skillset? Is that something that they enjoy doing? Because you want to have everybody be set up for success. I want to share another example. In this case, I was the one that was having emotional pain. Everybody from one time or another is going to have a bad day at work.

And so I would have a bad day at work. And I had a friend who was available right then and there that I could talk to. And really what I wanted was someone to help coach me through whatever issue it was that I was having. I wanted to think about it in a different way so that it wasn't painful, but what my friend's tendency was was to listen to what it was that I had to say and try to figure out who was to blame. And then he would immediately go into an anger type of a state where he'd be blaming the other person and wanting to, you know, have some kind of retribution to that person that wasn't what I needed. And so all that would do was just add more onto my plate, more emotional discomfort that I didn't want it didn't actually get me.

The solution that I was looking for. What I found was really helpful is that once you know what your intent of your conversation is, what, what it is that you want to get out of the conversation, you get to go and pick your audience. So if you're looking for someone that's going to give you comfort, know who your people are that can do that for you. And maybe they're not there right next to you at that exact moment. But you know that there's someone that you can reach out to that that's their strength of giving comfort. Now build your portfolio of helpers. So if these are the four different types of intents, you're looking for comfort, how to remove yourself from the situation, decreasing your triggers, or getting advice and coaching who are your portfolio of helpers that could have those conversations with you or help you to have those conversations.

I'm sure you have your group of support people. It might be small and that's okay, but I encourage you to expand the possibilities. There's going to be folks out there that you would have never even considered, could be your support people. These may be people that you see struggling, that you are always thinking that you're their support people, but you might actually be surprised when you open up to them that your struggling, since they've been struggling, they know how to help other people that are also struggling because they have experience. You might also find some public personas, like you've found this podcast. This is something that didn't even exist. A while back. I know, three years ago, I was having a hard time finding anyone that could help coach me. That could help me think about things in a different way. It wasn't until I saw a Facebook book ad that I found my coach Brooke Castillo and her podcast and her coaching that gave me exactly what I needed.

So I encourage you to think about the intents of these conversations that you need to have and the needs that you have and go out and build your portfolio of all of your helpers and your teachers that can help you through what you need. Step number five is the approach that you're going to have during these conversations. There's four little steps within this one. The first one is to request, to have the conversation in the first place. The next one is to state your intent and your desired outcome. The third one is to prepare for their reactions. And then fourth is stick to your facts. When you're thinking about having the conversation, don't just spring it on people ask them if you can have that conversation, ask for a specific date and time, or you can ask for them to recommend or suggested date or time that is mutually beneficial.

Now we've already gone over quite a bit about stating the intent, but also the outcome. Now, this is one that we haven't really talked about that much. Think about what is the outcome that you're looking for. Like when would you know that your conversation is done and that it was successful. In podcast number three of taming, the uproar. I talked about outcome a little bit on how you can meet your requirements and their requirements so that everybody wins. That's something you might want to consider when you're thinking about the outcome of your conversation. So you're not thinking about what it is you want to talk about, you're thinking about once you've had that conversation, what do you want that relationship to be like between you guys? And that's something really great to share with someone, because if it's something that you both can agree on, then you might have more investment, more engagement in that conversation.

Is that, yeah, you're both willing to sit down and actually have this talk because you both want this type of an outcome. This would be a good time to bring up some tips for when you are having that conversation with people. Number one, don't blame them. I know this is going to be so hard not to do, but as soon as you have anything of that feels like a blame. You're going to make the other person shut down, or they're going to start getting defensive. And that's not the intent of your conversation. You don't want them to shut down. You want them to actually try to help you. What you're going to do instead is just stick to the facts. Now you can say, you said these words, or you had this expression on your face. Those are facts. And they might have thoughts about those facts.

But again, that's their own mindset. That's their responsibility. It's not your job to control what they're thinking or how they're going to feel about the facts, but just make sure that when you're talking about it, that it is facts. You're looking at a noun and a verb. That's it. Anytime that you start adding in all of the extra words around those facts, that's when you're starting to attach your thoughts onto it. When you're talking about your thoughts, because that's going to be, the next thing is, remember, you're taking responsibility for your own thoughts, let them know, state it specifically. My thoughts about those facts were this, and that's where you're going to be vulnerable. That's tip number two is prepared to be vulnerable of sharing what your thoughts were. And it's not going to feel good in times, right? Because by sharing those thoughts, it's going to open it up, that they might tell you that your thoughts are wrong.

In all honesty, everybody's allowed to think what they want to think. That's their freedom and your allowed to think what you want to think, but you get to own it. The next tip that I can offer is choose a safe language. Maybe sometimes it's just too, too hard and too scary to talk about your thoughts and your feelings, but there might be some other analogy that you can use that can make it be more neutral. And one that my husband and I like to use a lot is based on the Disney Pixar movie, Inside Out, where they have those different colored balls. We can say, there's this circumstance that happened that made me have a red ball. And if you've seen the movie, you know, that a red ball is anger. There's green balls for disgust and blue for sadness and yellow for joy. And we actually introduced another one, which is black.

And so for us black meant that it was a concentrated amount of a feeling that was our default feeling that made us feel awful. So for my husband, it was more around like some of the anger. And for me, it was more around the depression. And so when a circumstance would happen, we could just share with each other, this circumstance happened. It gave me this colored ball that made it a lot easier to talk about because we knew that overall, we wanted to have more of the yellow balls. And we definitely wanted to try to have zero of the black balls, having that really safe language made it so much easier to talk about. In your approach the next thing is to prepare for the other person's reaction. And we'll go a little bit more into this in step six. When we talk about boundaries, know that other people do have reactions because by you sharing anything, your words, that is an action that then becomes a circumstance for them.

And just like us a circumstance happens, they're going to have a thought about it. They're going to have a feeling, their feelings are going to generate actions. And so our reaction is a type of action. When they do have a reaction anticipate it. Just know that they're going to have an action because they're having a thought about the words that you're saying, and that they're allowed to have any thought that they want to. Now, I know this is so hard. We want to control other people's thoughts. We don't want them to think a certain way, or we want them to think this good thing or that good thing, but reality is we can't control it. And when we do that makes us, this is going to sound harsh, but it makes us really manipulative. And the last part of the approach is just to remember, to stick to the facts, you're going to feel your feelings start to rise up at different times during this conversation, just know that you're having some thoughts about whatever is going on.

Get yourself grounded by going right back to the facts, just to acknowledge that yes, brain, I, I know that you're coming up with new thoughts and it's causing these feelings, but we're getting back to these facts because these are the facts. And here's the intent of this conversation. And this is the outcome that I want. Just to recap on approach again, it's the first one is request to have the talk. The next part is to state your intent and your desired outcome, and then prepare for their reactions and stick to the facts. Step six is about boundaries. Boundaries are what you agree to be around or not be around. It's not about trying to control another person's actions or how they feel about things. And it's not about trying to control yourself either. It's just recognizing when is something not acceptable? And what actions will you take to remove yourself from that situation?

This is good to think of ahead of time. And I encourage you to think of it as the feelings and actions. So with feelings, there's going to be different intensities of feelings that either you have, or the other person has and at a certain level, it might make the rest of the conversation not productive. And that's not what you want. The whole point of coming up with the courage to have these conversations is because you want that outcome that is going to work for both of you. So do yourself a favor, think ahead of time, what intensity of feelings is going to work for this conversation and what is not. And that when you're getting to that level, that is too intense, what would you say so that you could reschedule that conversation for another time, by rescheduling, that gives you a chance to reconsider how to go about the conversation again, or it gives the other person a chance to process their emotions.

I mean, sometimes these conversations are more like going into an icy cold Lake, right? It might not be comfortable for anybody, but when you slowly dip your toe into it and you get comfortable with it, then it starts to build up your strength to have these conversations. So use your emotional intensity to help, you know, when is it too much? And when is it the right amount? The other side of it is on the actions. What actions are you willing to be around? Now? There's some things that we might allow to feel really bad, like another person's facial expressions, but trying to remember to get grounded on facial expressions. That's just, it it's just a squished up face. It doesn't have to mean anything. Are you willing to be around someone that has a squished up face? Right. Often times we'll think about what that means to us.

And that's causing us all the pain and we don't want to be around them. When are things going to be not acceptable for you to be around and know that it's okay to end the conversation reschedule for another time until everything has kind of simmered down. Step seven is the actual conversation. Now I know a lot of the other steps, we've already talked a little bit about the conversation, but really all of those other steps, one through six were really you preparing ahead of time and making decisions ahead of time so that you could be set up for success when you do go and have that conversation. So step seven is actually having that conversation. You're going to want to have the right time and the right place to have that conversation. Also consider the duration of the conversation. Is it something that you could do in five minutes?

Is it something you need an hour or longer for, because that will also help you to make arrangements for the time and the place and let the other person know how much time you need. You might also want to bring some notes so that you can stay factual. So that could be your specific circumstance. Remember it's just the noun and the verb, and then what your thoughts were and what your feelings were bring with you. Maybe even have it written down what that outcome is that you're looking for and what the intent of the conversation, make sure that you share that with them, tell them, right? So you could either have it written down and you show it to them on the piece of paper, or you're telling them verbally, don't be afraid to restart. I think this one is really great. I remember watching, I think it was the Grammys and Adele got up and she started to sing one of her wonderful songs.

And then she stopped. No one had ever seen this before, right. Or at least not that I remembered. And she said, no, this is not how I wanted to show up for you. I'm restarting because it's really important to me that I'm giving this to you, how I want you to have it. And so then she restarted and it was a wonderful thing. If you do have to do some of the stopping and restarting then think about it, that you're planting seeds, right? It's just, it's an idea. They may have never had the idea that you were struggling before. But now that you're starting to plant those little seeds that, Hey, maybe I am struggling. And maybe there's something that they can do to help you. It opens up a whole world of possibility, but it doesn't have to all happen all at one time.

Show compassion to yourself too. You're going to ease yourself into this. You're going to get your toes wet by having the conversations. This might not have been comfortable for you, but by starting it a little bit, you're going to build up your confidence that you can do this and that it's not quite so scary. Let me recap. These last seven steps of having these mental wellness conversations. So again, step one was pause. So you could get ready to was finding your own responsibility of owning your own mindset and knowing that you can completely change it so that you don't have to suffer. Three is setting the intent of the conversation. Number four is making sure that, you know, your audience is your audience going to have the right skill set for the intent that you need. Five is having the right approach so that everybody in the conversation can win.

Six is establishing your boundaries ahead of time, and then honoring them once you are having the conversation. And then seven of course is having that very, very important conversation. That's going to make your life so much better. If you've done all of these steps, there's not going to be any shame involved because you're taking ownership of your own thoughts. You're showing that you're wanting to change some of those thoughts. If you can. You're also building up your credibility is that you're not coming across as a huge emotional mess that you have planned all of this out so that you can show up as your best self when you're having these conversations. But that you're also conveying that you are struggling with something and that you need some help. These conversations are really, really important. You don't have to spend your whole life being the strong one.

That's struggling on the inside. It's okay to let people know that you need a little bit of help too, because you don't have to face this alone. You've got me. You've got a whole bunch of people out in the world that care about you, and don't want you to struggle. If they ever knew that you were struggling, you know, that they'd want to have the best for you. They don't want you to have to suffer again. I created a downloadable checklist for you so that you can help remind yourself of what these steps are. I hope that you practice them, get your toes wet. You don't have to do it all at once. Just give it a try because you deserve to enjoy your life. All right, my friends. Thank you again for your patience in waiting for this podcast. I look forward to talking with you again very soon. Take care. Bye bye.

Thank you for listening to my freedom grove podcast. I hope this podcast provided you some relief and some inspiration. If you know somebody else that can benefit from this podcast, please share the link with them. Together I know we can make a difference to access more podcasts and offerings. Please visit www.myfreedomgrove.com Until next time, take care of yourself. This world needs you.