So can I get a little feedback on whether or not you can see my full screen and my slides? Fantastic. Good to go. Thank you so much. So, why do we need to talk about resilience? What is the point of talking about this today?Well, if you have a look at the slide on the uh at this slide at the image on the right, just take a moment and ask yourself what this conveys to you. I know for me what it conveys for me is that women have a way to go. Ok. Women have so many things to overcome in life and in their workplace at the gate from the very beginning. Ok. And every one of us is different, of course, but we all have painfully similar lives in what we've got to overcome from the very beginning. Household duties, all kinds of obligations and expectations before we even get out of the gate. Let alone when we get around the term. What's interesting to me about this cartoon for me is that it led me back to a book that I read a number of years ago by Sheryl Sandberg Ceo of Facebook. Uh lean in women work and the will to lead. And I don't know if you read that book, but if you did basically the premise of it was uh chapters that sort of led to all of the things that women need to do to lead in their careers and to get ahead.

And this book was published a number of years ago. I wanna say probably about 2013, 2015 or so. And at the time for me, it evoked a very visceral response because I thought hmm lean in, maybe there are things I need to be doing more of. But the thought that came to mind then and still comes to mind now is how do women in particular lean in without falling over and collapsing? So that's the question, how do we lean in? How do we work and get the will to lead when we've got lives that reflect what's on the right side in that cartoon? Why else do we need to talk about resilience? Well, it's kind of obvious when we look at the, at the, at the data and we look at the numbers, we know that COVID-19 dealt a major setback to everyone. And this study by the mckinsey and company that came out from mckinsey and company basically shows workers are considering downshifting their career but not leaving the workforce that was in 2020 right? And at the, the rate of that, if you look men, 13% with Children under 10 years old, women, 17% parents overall men, 11% women, 15% women who are thinking of leaving the workforce in 2020. Look at that number 23%.

Ok, so women um in this race which is not a good race to be in leaving the workforce are exceeding in big numbers. Why is that? Sorry about that? Women are feeling more pressure at work than men are. That is a fact. Again, looking at the data, we can see very clearly where mothers are stacking in relation to, to dads. What the expectations are, whether this the how the data aligns with senior management in women versus senior management in in uh in men versus women. And we can look at just, just look at the color codes here, look at the number of people who are in the blue zone and are reporting feelings of complete exhaustion and the effects both at work and at home. It's not just here in the United States where I am certainly this is occurring even at a worse pace for women in emerging economies. Again, looking at healthy and safe work site, place concerns, looking at mental health, looking at workload increases, respondents are showing across the board and emerging economies that they are feeling the brunt of COVID-19 and all that came along with working from home, teaching from home, balancing household responsibilities.

I don't know about you. But for me, when things went over to, you know, virtual work. I found myself working more doing virtual work than I had been when I was working in person. Um Because of just the expectation of zoom calls working with teams on opposite coasts, different timelines. I'm here on the east coast. I have a colleague working on the west Coast. That means if I'm up at, you know, if that person's wanting to get on a call at their five pm, it's 9 p.m. for me. So a lot of things changed with COVID-19. I always thought this was interesting too because the point about leaning in was that women needed to be doing more. Here's a list of things that you could be doing to lead in your workplace. Our former first lady, well, our former first Lady of the United States of America, Mrs Osel Obama was quoted in Guardian magazine as saying, you know what, let's cut it out this business about having it all. No, you can have it all, but you can't have it all at the same time. That's a lie. It's not always enough to lean in because guess what? That doesn't work all the time.

And if you agree with our first lady Michelle Obama, I just wanna see a quick little raise of hands because I know for sure for me, she nailed it in that statement. I have young adult Children and I can say beyond a shadow of a doubt, you cannot have it all at once. And I'm not even sure if you can have it all uh depends, you know, that everyone's life is different and that's what I'm gonna share for you today. This image here, this slide speaks volumes to me. And if you want to just look at one image on the left and the image on the right, you just say to yourself, what's the difference for me? 2014, the first two years out of my career uh into my career, first two years out of graduate school on the left, on the right 2021 where I am now, here's the difference. And I'll tell you, I was completely exhausted. I was burned out. I was stressed out. I was angry and I'll tell you why I was angry. I had spent thousands upon thousands of dollars going back to graduate school. I had a vision of what I wanted for my career.

I was so excited when I took my board exams and I had all these thoughts of what I wanted to do in he health care, the kind of teaching I wanted to do the kind of coaching that I wanted to do. The difference I wanted to make in people's lives. Well, I may have been making a difference in people's lives, but I wasn't making a difference in my life. And that's where this presentation comes from my life and the difference that I've been able to make for me and to share that with so many others. So let me get right into that for you. The road to resilience life is complex. And I think this is what Mrs Obama was referring to. That. Each one of us has our own path. There are no self-help manuals, there's no formula, there aren't any easy answers and the right road for one person is the wrong road for another. You know, the journey of life is not paved in black laptop. As M Scott Peck says here in this quote, it's not paved that way. What you're able to do in your life with your family is totally different than what someone else is able to do. And for me, in my leadership, I try to keep this at the forefront of my mind because I feel like what as a leader and for my employees, for my staff, if I come from this place of knowing that my life is just as complex as theirs is, I'm going to engage with my, my employees, my staff, I'm gonna engage with them much differently if I start from this place as a, as a starting point and not thinking that what I'm able to do, they should be able to do also is resilience a skill or is it a trait?

What do you think a lot of times when people think of the hear the word resilience, they define it as well. It's the ability to pivot and change. Right. It's the ability to adapt under pressure or what we heard. A lot of, at the beginning of COVID was the ability to bounce back from adversity. Some people think that it's, well, I'm really resilient, I'm strong, I'm gonna keep everything in order. I'm just, nothing's gonna go wrong. I'm gonna keep the whole team together. Right. So those all sort of outline skills, things that we're able to do. The American Psychological Association says that resilience is the process of adapting well in the face of trauma or tragedy, threats, significant sources of stress. I say it's a skill and a trait. Some people have innate skills. Ok? It's complex. These skills are learned and they're innate. Some people are born with certain personality characteristics. Um you know, they're working, their home environment is different. So it's automatically going to sort of sort of lead to a different set of skills.

What I will say about resilience is it's done Amic, it exists across a continuum. It's dependent upon a lot of internal and external factors and it's definitely influenced by your own personal experiences, ideas, your values. And let's be honest about something, the nature of the stressor is really important. Being resilient after an illness is not the same as being resilient after a global pandemic, being resilient, a bouncing back, so to speak after the flu or after, you know, a, a temporary, you know, a surgery or something or other is not the same as resilience after getting a diagnosis of breast cancer or my dad is now diagnosed with Alzheimer's disease.

And now I've got to care for him and the Children and go to work and my team leader wants me to lead up this presentation, you know, that is entirely different. So we can't expect that resilience will be the same thing for everyone and we certainly can't expect it to be the same for every situation. And as I said, some resilience is innate. Some people have natural personality traits that they're just born with. They're curious, they see challenges as opportunities to learn and develop new skills. They just find humor in every situation. I mean, I know, you know, people like this because I certainly do. Some people are just able to find meaning in every situation. Um, you know, everything happens for a reason and then they go off finding what that reason is. Right. So some people are just naturally like that. There isn't, there isn't any course that they took, there isn't any book that they read. They're just born that way. And then some people have like that, they're really in touch with their gut feeling, their intuitiveness. So it's like, no matter what happens, I'm gonna trust my gut, I'm gonna, I'm gonna see where this leads me. I'm gonna figure this out. They just have those personality traits that they're born with and amen to the those folks who are, who are naturally curious can find humor in every situation. I can find humor in some things.

I can't find humor in everything but good for those people who can and good for those who can find purpose and meaning and definitely good for those who have learned how to hone in to their own intuition. But then there's adaptive resilience. It's the ability to learn change and adapt when you're directly faced with a challenge, stress or adversity. So these are skills that you do learn through courses through programs like today through all the wonderful, you know, um sessions that you're going to be a part of, you learn how to be achievement oriented. Focus on the long game. You have a goal focused approach, you're just gonna dig in and give it your all. You know, you learn how to focus and, and maybe think clearer under pressure. And some people learn how to be very resourceful in finding help and solutions. So that's more of adaptive stress. OK. So these are skills that you learn over time. And I have to say you have to be very vigilant about adaptive resilience and you know, kudos to every single person in this session because that's what you're doing right now. You're gaining the skills necessary to be more resilient in your life and in your career.

So as I said, the bottom line is resilience is a set of strengths that just helps us to recognize stress, create balance and equanimity, which is just a fancy word for homeostasis and ultimately handle stress change and adversity in a more positive manner, doesn't necessarily mean bouncing back or any of that kind of thing.

It's just digging in to get the strengths that we need for sheer survival and to then thrive from what that experience has been. So how does stress show up in your life and how does stress impact your ability to lead? Now, I can say for me, self-awareness is the first and most important step in personal development and for effective leadership, how do you model stress management for your team? I know for me how stress shows up in my life. I'm short tempered. I'm my abi ability to focus is not there when I'm stressed, I'm a little bit, you know, I'm not as friendly or as engaged. I can be a little bit, you know, off to the side, you have to be aware first and foremost and honest with how stress shows up in your life and in your leadership. Ok. So that really is the first step. And as I said, why does resilience matter specifically for women? Because what have we heard over and over and over? Women are too emotional. Women can't handle stress. Women just aren't as ambitious as men. Here's one I heard that I thought was really interesting and this is real well, women take care but men take charge. Hmm. Ok. Women are bad at negotiating. Well, here's another one participants today.

You may have heard, well, women with Children just won't have the time to, to lead a team. So I think we should select, you know, whomever John Bill, whomever women can't communicate. Don't have the confidence. I mean, the list goes on and on of the stereotypes that women have had said about them for years and years and years And the fact of the matter is, it's simply not true here in the United States when we have gone through our recent elections. A lot of that came up again, of course, and I'm sure that folks who live in countries around the world where you're, you know, in your country, if you have women leaders, you know that you've heard that too. The problem is this is why resilience matters. There aren't enough women leaders in the world. We need more. We need so many more women leaders, state level, county level government, health care, technology payments and finance, you name the industry, we need more women leaders and that's how I feel. And um you can't argue with that.

So let's talk about stress, how it shows up. A lot of people think, oh, when they hear the word stress, oh my God, all stress is bad. No, no, no, all stress is not created equal. Ok. In Eastern philosophy, which a lot of my work is centered around in my coaching. It's about finding peace. Ok. Stress is just the absence of inner peace. It's not something that we need to, you know, lose our minds over. Whereas in western medicine and western philosophy, it's loss of control. Ok. So the minute we feel out of control, no matter what that control is, it's stress. Oh my God. I can't control control my slides. Oh my God. I can't get into this zoom call immediately. You can feel it, right. And so the years and years ago, a couple of researchers decided that stress is just the non-specific response of the body from any demand that it's that's placed upon it to adapt. So just like I said, those are simple examples. There are bigger examples of stress like a car accident, things like this, you stress is the good stress. That's the stuff that gets us motivated. Yeah, it's a little painful. Yeah, it's a little stressful, a little annoying like me trying to figure out my slides and my technology but it's not gonna cause any like major damage. I'm not gonna have heart disease because of today's event, right? I figured it out. Tech support helped me.

You guys are here supporting what we're talking about. You're engaged. That's you stress, right? What we're talking about in this presentation and focused on is distress. It is those real or imagined threats and those continued feelings of fear and anger that really do collectively change the way we lead our lives and lead in the workplace. So, acute stress is just short in nature, like I just described something that happens, it's done. It's over life moves on. But chronic stress is the stress that leads to physical physiological and psychological strain and damage is our concern over the long haul. That's what we're talking about in with COVID. You know, now that we're in what we think is post pandemic or the near end of pandemic, we're looking at the effects of chronic stress because it's been well over a year that we've all been in this, in this, um, in this pandemic. So as I said, actual threats or perceived threats, some perceived threats, let's talk about those because we already know what actual threats are, burglary, car accident, things like that. But perceived threats are things that we think, you know, what Susan, what did, what did Susan or Jane or Mary say at the meeting? You know, I wasn't there, you know, how was I represented? What did they say?

You know, you get the minutes after the meeting and it turns out you're no longer gonna be the team lead. Well, how did that happen? What did they say? So there are these perceived cycle, uh, threats that could be real. We don't know what was said that leads to a whole lot of fight or flight response in the body. And let's just quickly talk about those four stages. You've heard of this fight or flight. It's that stage one where the stimulus comes in, all five of our senses are on 10, could be a loud noise, could be smoke. Could be something. Someone said stage two, the brain figures out, uh, oh, something's going on here. I don't know what it is, but it's not good. The body stays activated, aroused, hyped up until the threat is over and then stage four, hopefully the body returns back to homeostasis or calm once the threat is over. Right? Ok. But here's what happens in fight flight and fright your heart rate goes up, your blood pressure goes up, your breathing more rapidly, blood vessels are opening blood sugar is pouring out. There are all kinds of things happening, but I want you to tune into this bottom number number 10, there is a release of really critical hormones called cortisol, epinephrine and norepinephrine. I want you to see what cortisol does for you when it is released.

Cortisol is like the 911 operator. Just always remember that when you get on the phone and you call 911, what is the operator gonna do? They're gonna send the fire department, they're gonna send the police department. They may even send um, the, the, the ambulance because they don't know what the emergency is, right? They can't figure out they don't know they're just going off of what you said. Oh my God. You know, I've got a fire here. But they don't know if someone's burned or injured or smoke inhalation. So they got to send the whole team. That's what Cortisol does. Cortisol is the 911. It's gonna shut down everything that doesn't need to be opened and it's gonna reserve the things that you need for emergency.

So just think of that 911 operator, they're not gonna have all the roads open, they're gonna shut off some roads because if they've got to get that ambulance and fire truck out of there, they can't have all these cars coming from different directions. So Cortisol is gonna shut off other things and these are the effects that you're going to see in your physical body. Ok. From the release, the chronic release of Cortisol. How does stress impact your ability to lead? How does it show up in your life? And how does it impact your ability to lead? This is why this is so important, excessive release, continued release of cortisol, decreased metabolism, chronic fatigue, sleep deprivation, migraines, tunnel vision, hostility. How do you think that's gonna impact your ability to lead?

And how do you think your team is going to respond to you? Oh, ok. How do you think you're, I was looking at the, the chat there just for a second. How do you think your team is going to respond to you when you are hostile when you have tunnel vision? When you're not looking at the big picture and it's not you, it's the effect of stress on your body, right. Stress is different from burnout stress. If you just want to take a quick look down the burnout side, when you are burned out, you are emotionally checked out. This is not just a little bit of irritability and things like this. We're talking about being just completely detached, not engaged, no motivation, just life just doesn't even seem worth living. Right. It's that point where you just say it's not even just one bad day. Every day is a bad day. There is no point in me going to this job because there's nothing to be gained by being here. I'm at my, at my wits end and I'll tell you if you read any headline today, more people are in the burnout column than they are in the stress column. So I wanna talk about the way out radical self compassion for resilient leadership. What is self compassion? It is an ongoing internal and intentional practice that allows us to embrace ourselves in the midst of difficult circumstances. What are you talking about? Angel?

I am talking about the ability to change how we show up in the world to change how we lead. And more importantly, back to that slide about um stereotypes to change how we are perceived in the world as women because I have met more kind supportive, engaged, really great women leaders than I have not. Ok. But what changes things is that cartoon in the beginning that I showed you when you've got so much that you've got to overcome, it changes how you show up in the world. And I know that from experience, radical self compassion is not the same as mindfulness. I wanna be sure to, to, to share that with you. Mindfulness is awareness. OK. Mindfulness is just like meditation. It's like getting still. It's creating spacious awareness. What do I know now? What am I experiencing in this moment? It's just like awakening up. OK. But self compassion is the ability to be with what we are experiencing. I know I am feeling anxious in this moment. I am feeling nervous about what happened at that meeting. What about I'm feeling that now? How can I be in that space? How can I figure out what I'm feeling and what I need in this moment? OK. That's what self compassion practice is. Self compassion practice will awaken the understanding of. No, I'm not angry. No, I'm not bitter. No, I'm not, you know, depressed.

What I'm actually feeling is I'm, I'm feeling abandoned. I'm feeling like, you know, I I'm feeling like, you know, my team is, is, is, is, is not supporting me. I feel like I need to be supportive, uh supported. That's what self compassion practice is. It's not self care. Let's be clear, it's not self care, it's not pampering, it's not taking the day off. It's not selfish. It's not self pity. It's none of those things because what I found in my experience was I was taking days off. I was taking vacation and I needed a vacation from my vacation the day before my vacation was over. I was planning the next vacation. That was what burnout looked like in my life. It had nothing to do with taking off or self care or go getting nails done or massage or anything like that. I could have had 50 massages in one week and it would not have made a difference. Compassionate people tend to have a greater degree of happiness and satisfaction in their lives. They tend to have greater perspective on their problems. They're able to connect with others and in the workplace, this is where it really shows up when you are compassionate, you're able to stop thinking about the report that needs to be done. The data that was should have been in my email. What happened to Mary?

She said she was gonna do this when you know that Mary just said that her dad was just diagnosed with cancer. Ok. It is not important in that moment to worry about whatever the report is. How can I put that task aside and how can I connect with Mary? How can I connect with, with, you know, uh uh Ty or whoever, you know, in this place of suffering. How can we connect with people in their time of need? Because as I said, said, what happens is the Amygdala hijack that Cortisol. There's a part of your brain that literally gets hijacked. You just incoming information, incoming Cortisol rush of Cortisol and Norepinephrine and Epinephrine. Next thing you know, you're just off to the races responding and then guess what happens when all of that calms down, guess what? You're left with regret. You wish you didn't say what you said, you wish you didn't respond the way you responded, lights are out. It's over. You already said it, you already done it. And now you've got to do all this work to backtrack. OK. So what is self compassion? It's mindfulness. It's self kindness and it's connectedness. Bottom line, three components, mindfulness getting still enough and slow enough to be aware of what's going on in your environment, both your immediate environment and the larger environment. Self kindness.

If you cannot be kind to yourself, it is gonna be absolutely impossible to be kind and kind to others. That's just a fact and connectedness. Remembering that everyone makes mistakes, experiences difficulties at times. We're not alone. You're not alone. OK? Why is it important?

Well, we just talked about that. Research shows tons of books out there for you to read and study that people who practice self compassion are happier, less stressed and ultimately more resilient. How did I get there? That's where we started. Let me tell you what I did and this is for you at the end of this presentation. This is for you. Absolutely. For you. I want you to lead with this. I had lead with this. I had to create a structure for myself. I didn't need another vacation. I didn't need a day off. I didn't need, you know, a massage and all those gifts. I needed some practical tools and strategies. And so what I did was I built that for myself and then I said, you know what I wonder if there are other people who are feeling what I'm feeling. I'll just put this together and see what happened happens. I put it out in my clinical practice in my coaching work. I started talking about it, sharing my story. And before you knew it, here we go with this whole like radical self compassion practice. And why I say it's radical is because you have to be downright vigilant like this has to be your space, your time. This is this is what you are committing to hands down. No negotiation. There are eight steps to this ret I'm sorry, seven steps retreat.

It starts with recognizing as I said, self-awareness is the first step. You can't manage what you don't monitor. You can't change what you don't measure. All of this goes hand in hand. Second step for me and you're gonna get this, you don't have to worry, you'll get this at the end, you're gonna evaluate start with a strong, why? Why do you need want and have to have regular retreat time. I'm exhausted. I don't like my work anymore. I'm feeling burned out. I keep forgetting things. My relationship with my kids is changing. You always wanna tie your y to a meaningful purpose and you wanna connect to your core values. Why do I need self compassion? Why do I need this practice in my life? What are my values? Me personally, I value, I value the people who choose to work with me. And for me, I value the people who trust me to be their health coach to be their clinician. It is an honor and a privilege to be a clinician. OK. It is not it, it is a privilege. I I value that. So that means I have to show up differently for the people who are coming to me to be served. They don't come to me to hear my problems, they don't come to hear, to hear my stressed out lifestyle. They come to me for healing and for answers. You wanna identify, what is it costing you and what are you gonna gain?

And you want in this step to really visualize your future self. This is something I want to really highlight here. Who would you be? What would your life look like if you started committing to radical self compassion, just stick with that for one moment. What would your life look like for me? I would be more relaxed. You know, I would stop over scheduling myself. I would be more bold. I would, I would speak up for myself. I would say no, I cannot see all of those patients. I was seeing 30 patients a day. I cannot see 30 patients a day. My life change. The moment I got this in my head of how to start talking to my future self to call upon my future self. OK? The next steps in this is to take charge. You wanna make a de a declaration, you wanna stand in your declaration and embody it. I am committed to. This is what I am committed to in my life. OK? And then the next steps of this guide are gonna guide you through for reinforcement and for setting a process and a procedure for your self compassion practice more importantly than anything. What I want to share with you too is six degrees of separation. OK? You are the average of the six people you spend the most time with. You want a crew, you want to surround yourself with people who value, value, value their self compassion practice, who value their time, who want to show up in the world in a different way. OK?

And I wanna get to that last slide where you can go and I want to preserve some time if we have any for questions, want you to grab this tool, just grab it, grab it, set it aside, share it with your team. You know, share it with the people that you love. OK. Share it widely use this tool. It's the full um worksheet that I came up with and there are valuable tools in there for resilient leadership. So I'm not sure how much time we have left, but I can address any questions that anyone may have any questions out there. There aren't any questions that I can share a little bit more. Don't know. Let's see. Hm, I can share a little bit more about the worksheet and some self assessment tools if we have time and I don't know. But in any case, this is where I'm gonna wrap up the presentation. There's self assessments in this tool kit, there's so much more that you can gain. There's reading list, there's all kinds of things that are available to you to develop a radical self compassion practice, but also to become more resilient in your life and in your leadership.

Oh, let's see here. How to recognize if I am feeling self pity and not self compassion. That's that internal voice. Self pity is gonna show up as feeling sorry for yourself. Ok. Gosh. If I, if I had only if I only if you know that, you know Michael Jordan once said, if, if we're fifth, we'd all be drunk, right? So it shows up as a lot of self-deprecating language. If I had this, then I could be that that's how you recognize those thoughts, someone asked also, how long did it take you to recover from burnout? I will answer that. Honestly, I am still recovering because it can be very traumatic. These experiences can be very traumatic for me in the workplace. I was in that work environment a year and a half. Um There's times I still have thoughts about that and I have some bad behaviors. I'm into my own clinical practice. There's no reason for me to be up at midnight writing notes, typing notes. Right. But I still fall into the bad habits from time to time. But it's because of my wrap, my self compassion practice and retreat. I have a whole process for my own retreat and I leave my work on Friday evening. I have a ritual. I close out the day I do my schedule and I get my win. I wish I had a picture of my win journal here.

I write in my win journal and in my win jar, all of the things I did write, all of the things that went so well for me, for the week, all of the things that are are wins for me. I put that in my win journal. I write them out on a little ticker and I put them in my win jar and that's it. I close out the week and then I move into my retreat time. I have at least 48 hours of not thinking about work, not doing work. Every single week. And I have a specific set of practices that I engage with. I've been meditating most of my adult life and I always say meditation saved me from a life of rage. So, um, but it's all, it's an ongoing process. Uh, let's see, burnout is just as horrible. Like PTSD. You don't know how long it takes to get. Exactly. Exactly. You, it, it literally, you never really 100% over it. Um, just offer a 15 minutes to talk to them. They don't know how to get and then, ok, yes. So you were answering someone else's question? Yes. You know, that is the most important thing we can do because as that slide showed, you know, you can't be compassionate to other people without being compassionate to yourself. It's impossible. You know, it's like when you're on an airplane flight and they say put your own oxygen mask on first, you can't possibly be compassionate to other people.

If you haven't learned how to be compassionate to yourself because you're gonna see yourself in every other person that you engage with. You're gonna, when someone says to you that their wife or loved one has been diagnosed with cancer and they cannot come to the meeting. You know what that feels like to get bad news. If you're an adult, you know what bad news feels like. And the more you learn how to be in touch with your own inner resources, your own inner feelings, your own inner experiences, the more you're able to be in touch with others and be compassionate. Let's see. Are there any other questions here? OK, Amel. Love this talk. Thank you so much. This is a great presentation. We need to hear this over and over and to anchor our minds on the simple truth that we are humans. Absolutely. That's, that's such a great word. Anchor. That's what this practice becomes, it becomes your physical anchor. OK? You go back to this and this is the, this is what saves me. It's something I go back to every single week. I have a whole plan. You know, it's, it's written out what I'm gonna be doing where I'm gonna be doing who I'm gonna be doing with. And everyone knows I am unavailable during my retreat time. This is not just a special trip going somewhere, this is weekly retreat time using these seven steps. Great session, Angel. Thank you so much Veronica. That is wonderful. I'm so glad this was helpful for folks.

All right, I let OK. Fantastic. OK. Very, very good. And um I don't know if my Linked, I think my linkedin is on the profile. I am happy to connect to anyone here who wants to connect on linkedin. And any questions, please send them to me. I really want to make lifestyle medicine, a household word world worldwide and get the tools of radical self compassion for resilient leadership. Out into the world. So please do reach out. I hope you all have a wonderful conference. I really, really do stay in touch. Have a great day. Be well and I always say be good to yourself, be really, really good to yourself. Take good care. Oh, there's another question. Why is it so easier not to be compassionate with others? Not sure. I understand. It's so easier not to be compassionate with others. It takes a lot of work. It takes a lot of work and it's easier to be compassionate with others when we begin with ourselves. For sure. Ok. I think that might be the end of our session. So take good care, everyone be well, be good to yourself and please do stay in touch. Bye bye.