In our first video, we chatted with Dr Mike about the physical and mental health relationship, Who to reach out to for support and how you can maintain or improve your mental well being.

在我們的第一個視頻中，我們與邁克博士聊了聊身體和心理健康的關係，向誰尋求支持，以及你如何保持或改善你的心理健康。

Stay until the end to learn practical tips on managing your body and mind, thoughts on any resources that might be useful for just the general public to read on about mental wellness for sure.

留到最後，學習管理身體和心靈的實用技巧，對任何可能有用的資源的想法，只是一般人對心理健康的閱讀是肯定的。

So, I have sort of like, I would say two books that I recommend quite often to my patients as one is an introduction to cognitive behavioral therapy.

所以，我有點像，我會說有兩本書，我經常向我的病人推薦，因為一本是認知行為療法的介紹。

It's called Feeling Good.

它被稱為 "感覺良好"。

There's actually an updated version called Feeling Great by David Burns.

實際上有一個更新的版本，叫做《感覺很棒》，作者是大衛-伯恩斯。

Great author.

偉大的作者。

Great book has work book within a book, so you're kind of like, not passively reading, you're actively reading and then filling stuff out and learning about yourself in the process.

偉大的書有書中之書，所以你有點像，不是被動地閱讀，你是主動地閱讀，然後填寫東西，在這個過程中瞭解自己。

I've read it, I've got tremendous benefit from it.

我讀過它，我從中得到了巨大的好處。

I was actually introduced to it by our behavioral specialist in my residency program who kind of helped teach us, who help take care of us when we were struggling as residents.

實際上，我是由我的住院醫師項目中的行為專家介紹的，他幫助教導我們，當我們作為住院醫師在掙扎時，他幫助照顧我們。

That book did wonders for me and there's some preliminary research showing that bibliotheca, p just reading that book alone from mild symptoms goes a really long way to helping alleviate them.

那本書為我創造了奇蹟，而且有一些初步研究表明，書香門第，P僅從輕度症狀上看那本書，就能幫助緩解這些症狀，真的很有效果。

So, that's one that I often use as an introduction for cognitive behavioral therapy.

是以，這是我經常用來作為認知行為療法的介紹。

And then when it comes to how your physical health is impacted by your mental health.

然後當談到你的身體健康是如何被你的心理健康所影響的時候。

There's an author by the name of Dr Sarno the late Dr Sarno one is called a divided mind and oftentimes if I feel a pain that's coming in with a physical manifestation of a mental health situation.

有一位名叫薩諾博士的作者，已故的薩諾博士，他的作品被稱為分裂的心靈，而且很多時候，如果我感到疼痛，那是心理健康狀況的生理表現。

Common example of this would be low back pain or some other musculoskeletal complaint, where I'm like, look, we've ruled everything out anatomically, You're okay, there is no nerve impingement, the muscles are intact, there's no major spasms.

常見的例子是腰痛或其他肌肉骨骼方面的抱怨，我想，看，我們已經從解剖學上排除了一切，你是好的，沒有神經撞擊，肌肉是完整的，沒有重大痙攣。

You have good range of motion, but you are having pain, it's not all in your head, but it's happening as a result of what's going on in your head, and that's part of life.

你有很好的運動範圍，但你有疼痛，這不全是你的想法，但它的發生是你頭腦中發生的事情的結果，這是生活的一部分。

That's like what our bodies do, naturally.

這就像我們的身體所做的一樣，自然而然。

It really stems from the side signs of pain perception.

這確實源於疼痛感知的側面跡象。

Because I think something everyone can relate to is if you're having an ache, no matter what it is, stomachache, elbow ache, Backache, and you go to a party and you're having fun with friends, I guarantee you you're feeling that ache less, like you're on adrenaline, you're having a good time, you're feeling it less.

因為我認為每個人都能體會到的是，如果你有疼痛，無論它是什麼，胃痛、肘部疼痛、背痛，而你去參加一個聚會，和朋友們玩得很開心，我保證你對那種疼痛的感覺會減少，就像你有腎上腺素，你玩得很開心，你的感覺會減少。

But if you were to receive some bad news, I guarantee you that cake becomes intensified and it's not again, just all in your head, you're making it up, It's true, the pain is true, your body is perceiving it differently, but that's because of what's going on in your mind in your mental health state, and that's what the book, the divided mind really dives into as to why our minds do this, Dr Sarno postulate some interesting theories as to why our bodies do this.

但是，如果你收到一些壞消息，我向你保證，蛋糕會變得更加強烈，這不是再次，只是在你的腦海中，你在編造它，這是真的，疼痛是真的，你的身體對它的感知是不同的，但這是因為在你的心理健康狀態中，你的頭腦發生了什麼，這就是這本書，分裂的心靈真正深入瞭解為什麼我們的頭腦會這樣，薩諾博士對我們的身體為什麼這樣做提出了一些有趣的理論。

Something he talks about is repressed childhood trauma, emotions how they potentially if they're being repressed and untapped that our bodies are actually creating some of these physical manifestations to prevent us from thinking about that.

他談到的東西是被壓抑的童年創傷，情緒是如何潛在的，如果它們被壓抑和未被開發，我們的身體實際上正在創造一些這樣的身體表現，以防止我們思考這些問題。

And I think there's definitely something there.

而且我認為那裡肯定有一些東西。

I don't think it's fully fleshed out yet.

我認為它還沒有完全充實起來。

But to me it's interesting, it's an interesting field of research.

但對我來說，這很有趣，這是一個有趣的研究領域。

It's an interesting part of reading because I've had patients who have come in with these manifestations physically that nothing medically I can give them a diagnosis on the M.

這是讀書的一個有趣的部分，因為我有一些病人在身體上有這些表現，在醫學上沒有什麼我可以給他們一個M的診斷。

R.

R.

I.

I.

Is normal, the imaging is normal, the function of it is normal but there's pain and then we dive into the mental health side of things and all of a sudden the pain is gone.

是正常的，成像是正常的，它的功能是正常的，但有疼痛，然後我們潛心研究心理健康方面的問題，突然間，疼痛就消失了。

I've actually had an interesting interaction with the patient.

實際上，我與病人有一個有趣的互動。

I mentioned elbow pain several times because she came in after three visits with other doctors.

我多次提到肘部疼痛，因為她是在看了三次其他醫生後才來的。

Elbow was bothering her M.

肘部在困擾著她的M。

R.

R.

I was normal X rays.

我是正常的X射線。

Normal functionally looks okay.

正常的功能看起來還可以。

Had some physical therapy no improved.

做了一些物理治療，沒有改善。

I bring up this topic.

我提出了這個話題。

She was very reluctant to talk about her emotions but then said you know what I want to try it because the elbow is bothering, I asked her to give me a call back to give me an update in a couple of weeks, see how she's doing no call.

她很不願意談論她的情緒，但後來說你知道嗎，我想試試，因為肘部很難受，我讓她給我回個電話，讓我在幾個星期後給我一個更新，看看她做得怎麼樣了，沒有電話。

So I was kind of upset.

所以我有點不高興。

I said you know what maybe I should call and just make sure everything's okay and when I called her she said you know I'm kind of upset with you doctor, why are you upset?

我說你知道嗎，也許我應該打電話，只是為了確保一切都好，當我給她打電話時，她說你知道我對你有點不高興，醫生，你為什麼不高興？

What's going on?

發生了什麼事？

And she says because my elbow pain is gone and like well why are you upset if your elbow pain is gone?

她說，因為我的肘部疼痛已經消失了，就像你的肘部疼痛已經消失了，你為什麼不高興呢？

Because she says you know now it makes me feel like it was all in my head and we have to have that conversation about, it's not all in your head, this is part of how your body perceives pain.

因為她說，你知道現在讓我覺得這一切都在我的腦子裡，我們必須有這樣的對話，這不全是你的腦子，這是你的身體如何感知疼痛的一部分。

If there's some kind of trauma there, your body will act differently, it will perceive pain differently.

如果那裡有某種創傷，你的身體就會有不同的行為，它對疼痛的感知也會不同。

Your experiences in the world will be subjectively different and that's normal.

你在這個世界上的經歷會有主觀上的不同，這很正常。

It's again, it's so important to talk about because it's how the body copes part of its natural mechanisms.

再說一遍，談論這個問題非常重要，因為這是身體如何應對其自然機制的一部分。

And I wish we put that out there more because I feel like we would have a lot less sham medicine of miracle cures, would have a lot less imaging that is unnecessary and we have a lot less surgeries and procedures that patients don't need.

我希望我們能更多地把這一點公之於眾，因為我覺得我們會有更少的奇蹟療法的虛假醫學，會有更少的不必要的成像，我們會有更多病人不需要的手術和程序。

But then end up suffering from because of the side effects of these procedures.

但最後卻因為這些程序的副作用而受苦。

If you're feeling good, you're releasing endorphins.

如果你感覺良好，你就會釋放出內啡肽。

Those are natural pain relievers.

這些是天然的止痛劑。

It's almost like our own opioid system within our own bodies.

這幾乎就像我們自己身體內的阿片系統。

So like the fact that we feel less pain when things are good, goes to show that there's something happening mentally that's affecting this really simple question, I ask patients is you know, does your back hurt or does your head hurt only on weekdays?

是以，就像我們在情況好的時候感覺不到疼痛這一事實，表明有一些事情在精神上發生了影響，我問病人的這個非常簡單的問題是，你知道，你的背痛還是你的頭只在工作日痛？

And if they say yes, what happens on weekends, on weekends?

如果他們說是，那麼在週末，在週末會發生什麼？

I'm off.

我走了。

I'm not stressed from work, I'm having a good time with my family, I'm happy.

我沒有工作上的壓力，我和我的家人相處得很愉快，我很開心。

Well, why is that if you have a broken bone, if you have pressure on your nerves, if you have a tumor, God forbid, why would it take weekends off?

那麼，為什麼如果你有骨折，如果你的神經有壓力，如果你有腫瘤，上帝保佑，為什麼會在週末休息？

Like medically, it doesn't make sense.

像在醫學上，這是不可能的。

So, we have to start looking elsewhere and figuring out why it's happening with that pattern.

是以，我們必須開始尋找其他地方，弄清楚為什麼會發生這種模式。

And that goes back to that cascading pathway and figuring out the diagnosis in the beginning and that's why the mental and physical health relationship is so cool.

而這又回到了那個級聯的途徑，在一開始就弄清楚診斷，這就是為什麼心理和身體健康的關係是如此酷。

At the same time, there's a lot of stigma around.

同時，周圍有很多汙名。

So patients aren't always open to having that conversation.

所以病人並不總是願意進行這種對話。

Some have experienced true traumas that they're not comfortable sharing.

有些人經歷了真正的創傷，他們不願意分享。

Especially meeting me for the first time, if I'm not their primary doctor, that makes things even more trick.

特別是第一次見到我，如果我不是他們的主治醫生，這讓事情變得更加棘手。

That's my field of work, where I'm trying to figure out how to get patients excited, motivated and looking deeper into themselves to become more introspective, right?

這就是我的工作領域，我試圖找出如何讓病人興奮、有動力，並更深入地觀察自己，變得更加自省，對嗎？

Mental health and physical health as you just described.

正如你剛才描述的那樣，心理健康和身體健康。

We just chatted.

我們只是聊了聊。

It's just so, it's almost inseparable.

它就是這樣，幾乎是不可分割的。

I would say sometimes it's unfortunate that's quite difficult for people to reach out and I think one of the difficult is that there are so many different types of health care providers, for example, social workers, psychiatrists, psychologists, you name it that it's hard to know who reach out to first like primary care.

我想說，有時很不幸，人們很難接觸到，我認為困難之一是有這麼多不同類型的醫療保健提供者，例如，社會工作者、精神病學家、心理學家，你的名字，很難知道首先接觸誰，如初級保健。

That's why like if you have primary care they'll help you guide this.

這就是為什麼像如果你有初級保健，他們會幫助你指導這個。

The system is complicated.

該系統很複雜。

Like you're so right on this.

就像你在這一點上是如此正確。

Even for me, like when I have something wrong and I need specialty care, I'm confused.

即使對我來說，比如我有什麼問題，需要專科護理時，我也會感到困惑。

I'm like who do I go see?

我想我該去見誰呢？

Like I need to start digging into my roller decks or maybe even using our references that we use for you know medical conditions to see like who's the optimal person to refer this patient.

就像我需要開始挖掘我的滾筒甲板，或者甚至使用我們的參考資料，我們用於你知道的醫療條件，看看誰是轉介這個病人的最佳人選。

Is it ear, nose and throat?

是耳、鼻、喉科嗎？

Is it maxillofacial surgeon?

是頜面外科醫生嗎？

Like who is the best person to take care of this because sometimes things are very sub specialized and you don't know who to see.

比如誰是處理這個問題的最佳人選，因為有時事情非常分專業，你不知道該找誰。

So the fact is if you have a good primary care doctor, who cares, who understands the system, they'll be able to guide you if you need a social worker counselor and sometimes a counselor may not be enough for the severity of the case that a patient has maybe a patient needs an inpatient stay maybe after their inpatient stay.

是以，事實是，如果你有一個好的主治醫生，他關心你，瞭解這個系統，他們將能夠指導你，如果你需要一個社會工作者諮詢師，有時諮詢師可能不足以滿足病人的嚴重程度，也許病人需要住院，也許在他們的住院後。

They may need an intense outpatient program where they're going every single day to this program.

他們可能需要一個密集的門診項目，他們每天都要去這個項目。

And I've had patients benefit greatly from doing these intensive outpatient programs as well as in patient programs, but unless you're aware that they're available, you may not take advantage.

我已經有病人從這些強化門診項目以及病人項目中受益匪淺，但除非你知道有這些項目，否則你可能不會利用。

And the only way you can really know outside of doing like a lot of serious digging and research is have a good primary care doctor and be plugged in.

在做大量認真的調查和研究之外，你能真正知道的唯一方法是有一個好的初級保健醫生，並被插入其中。

So after someone reaches out to their primary care provider presumably would take some time to actually meet them.

是以，在有人接觸到他們的主治醫生後，大概會花一些時間來實際會見他們。

So in the meantime, do you have any recommendations on what someone can do to either maintain wellness or to just feel better for the time being?

那麼在這期間，你有什麼建議可以讓人保持健康，或者只是暫時感覺好一點？

It's so hyper dependent.

它是如此的高度依賴。

It's hard to give generalized advice here.

在此很難給出籠統的建議。

I just think like everyone could benefit from cognitive behavioral therapy, even if you're not having a quote unquote diagnosis, you could still benefit from cognitive behavioral therapy because we're also prone to disorder thoughts where, you know, I didn't get an A.

我只是認為每個人都可以從認知行為療法中受益，即使你沒有得到一個引號的診斷，你仍然可以從認知行為療法中受益，因為我們也很容易產生紊亂的想法，你知道，我沒有得到一個A。

So I'm a failure.

所以我是個失敗者。

My partner was looking at their phone a little longer than usual.

我的夥伴看他們的手機的時間比平時長一點。

They're cheating on me.

他們在欺騙我。

Like these thoughts pop into all of our minds.

就像這些想法突然出現在我們所有人的腦海中。

They can really derail how we feel If you feel a certain whether you're feeling down angry, sad.

它們真的可以使我們的感覺脫軌 如果你有某種感覺，無論你是否感到沮喪憤怒、悲傷。

If someone tells you to snap out of it, they're kind of being rude because you can't really control your feelings, but you do have some control over your thoughts so we can attack some of those disordered thoughts through cognitive behavioral therapy.

如果有人告訴你要振作起來，他們有點無禮，因為你不能真正控制你的感覺，但你對你的想法有一些控制，所以我們可以通過認知行為療法來攻擊那些紊亂的想法。

Even from the knowledge of cognitive behavioral therapy, it can go a long way.

即使從認知行為療法的知識來看，它也可以走得很遠。

So for everyone, I recommend doing at least the initial reading of feeling good or feeling great general gist and understanding of what's going on and something that kind of a hack or a tip that I like using is some of these simple, almost gimmicky things, but they actually have evidence behind them that you can do one is like the letter of gratitude, basically in the field of positive psychology, it's been found that if you write a letter of gratitude to someone who you're grateful to, whether it's a family member, friend doesn't really matter.

是以，對每個人來說，我建議至少做最初的閱讀，瞭解感覺良好或感覺良好的一般要點和理解是怎麼回事，我喜歡使用的那種黑客或提示是一些簡單的，幾乎是噱頭的東西，但他們實際上有證據支持他們，你可以做一個是像感謝信，基本上在積極心理學領域，它被發現，如果你寫一封感謝信給你感謝的人，無論是家庭成員，朋友並不真正重要。

You write it out, but you don't send it, you call, you meet the person and you read it to them in person and often times it's an incredibly emotional experience.

你把它寫出來，但你不寄出去，你打電話，你和對方見面，你親自讀給他們聽，很多時候，這是一個令人難以置信的情感體驗。

Obviously depending on who you choose, how you choose to read it and the benefit in terms of decreasing anxiety and depressive symptoms, just by reading that one letter to one person and writing it, there's weeks of relief or at least a slight decrease in symptoms that's been validated in scientific research.

顯然，這取決於你選擇誰，你選擇如何閱讀，以及在減少焦慮和抑鬱症狀方面的好處，僅僅通過給一個人讀這封信，寫這封信，就有幾周的緩解，或者至少有輕微的症狀減少，這已經在科學研究中得到驗證。

The second one that's probably more well known is the three positive things at the end of the day jotting down on your phone on a piece of paper.

第二個可能更有名的是在一天結束時在手機上的紙上記下三件積極的事情。

Three good things that happened to you.

發生在你身上的三件好事。

There's slightly different variations, You could do three good things with one sentence as to why you think they happened.

有稍微不同的變化，你可以用一句話做三件好事，說明你認為它們發生的原因。

There's three good things that you can write, how you earned those three good things.

有三件好事，你可以寫，你如何贏得這三件好事。

Like for example, if I say, oh, they're my dog behaved well today and my reason could be because I took a lot of time to train there and that is useful for someone who may be having problems with self confidence.

比如說，如果我說，哦，他們是我的狗今天表現得很好，我的理由可能是因為我花了很多時間在那裡訓練，這對那些可能有自信心問題的人來說是很有用的。

So we can add those little boosters in in addition to the three good things that also has been validated for decreasing depressive and anxiety features if you do it for a period of two weeks and yet again, multiple weeks after you even discontinue doing it of relief of your symptoms.

是以，我們可以在這三件好事之外，再加上那些小的助推器，如果你做了兩週的時間，而且還是在你甚至停止做之後的多個星期，對減少抑鬱和焦慮的特徵也已經得到驗證。

And again, it's not a cure all.

而且，這也不是萬能的。

It's just something you can do that is just a healthy exercise for your brain, almost how I can tell a patient, you know, oh, walk, healthy for you or movement is healthy for you.

這只是你可以做的事情，只是對你的大腦進行健康的鍛鍊，幾乎是我可以告訴病人的方式，你知道，哦，散步，對你來說是健康的，或者運動對你來說是健康的。

This is a form of brain exercise that's good for you because our brains are so attuned to being anxious and nervous in order to survive.

這是一種對你有好處的大腦鍛鍊形式，因為我們的大腦為了生存，非常適應於焦慮和緊張。

And now that our worlds have become safer, we need to sort of retune them back to enjoy this and be happy and be optimistic.

而現在我們的世界已經變得更加安全，我們需要把它們重新調整回來，以享受這一切，並保持快樂和樂觀。

And something interesting that my behavioral specialists in my office said to me the other day is therapists call optimism a form of functional delusion, which is funny because optimism is a good thing, right?

而我辦公室裡的行為專家有一天對我說的一些有趣的事情是，治療師把樂觀稱為一種功能性妄想，這很有趣，因為樂觀是一件好事，對嗎？

But yet it's a delusion and the reason why it's a delusion is because validated scientific research separated folks into two categories.

但是，這卻是一種錯覺，之所以是錯覺，是因為經過驗證的科學研究將人們抽成了兩類。

Those who were optimists and those who were more pessimists.

那些人是樂觀主義者，而那些人則是更悲觀的人。

And they gave them scenarios short term, medium term and long term and they tried to have them predict how the outcomes would happen in the world and every single time, the pessimists were more accurate in their predictions.

他們給了他們短期、中期和長期的方案，並試圖讓他們預測世界上會發生怎樣的結果，每一次，悲觀主義者的預測都更準確。

The optimists were less accurate.

樂觀主義者的觀點不太準確。

So they were almost delusional in how they thought the future would go.

所以他們幾乎是妄想著未來會如何發展。

But the optimists were healthier, they had a happier life during that time.

但是樂觀的人更健康，他們在那段時間裡生活得更快樂。

They met more of their goals and they achieved more.

他們實現了更多的目標，他們取得了更多的成就。

So it's like maybe if you're pessimistic might be more accurate, but then you're missing out on some of the positivity that is life and that's where that balance comes into play, that you can't always be optimistic and fully happy all the time, but you can also be pessimistic because it's going to take a toll on your body and mind so much so that you won't have the longevity and the joy that you would if you were somewhere in between any other personality trait typically associated with people leading happier healthier lives apart from the things that people think of, like optimism.

是以，如果你是悲觀的，可能更準確，但你會錯過一些生活中的積極因素，這就是平衡的作用，你不可能總是樂觀和完全快樂。但你也可以是悲觀的，因為這將對你的身體和心靈造成傷害，以至於你不會有長壽和快樂，如果你是介於兩者之間，除了人們認為的那些東西，如樂觀主義，還有其他通常與人們過上更快樂健康生活相關的人格特徵。

Yes, like this is really interesting.

是的，像這樣的事情真的很有趣。

So we talked about gratitude right?

所以我們談到了感激之情，對嗎？

Important thing in order to have a healthy mindset and there's some recent research that I've looked into about how there's something even more powerful than gratitude in terms of keeping happiness levels up and fighting off feelings of depression or hopelessness, especially during a time, like the pandemic and that's looking forward to the future, like not predicting the future, but being excited about the future and it's something that I personally experienced And then when I was exploring it with my own psychologist that I'm seeing for myself throughout the pan, I realized that this is actually a new form of research and I'll give you my personal example, my coping mechanism that has worked very well for me, it doesn't work for everybody was looking forward to the future.

為了有一個健康的心態，最近有一些研究，我研究了一下，在保持幸福水準和抵禦抑鬱或無望的感覺方面，有一種比感恩更強大的東西，特別是在一個時期，如大流行病，那就是對未來的期待，比如不是預測未來。然後當我和我自己的心理學家一起探討這個問題時，我意識到這實際上是一種新的研究形式，我給你舉個個人的例子，我的應對機制對我非常有效，但並不對所有人都有效，那就是展望未來。

So if I had one month in an ICU that I was working and I was working seven days a week, six days a week, whatever it was, you know, people say, how do you function?

是以，如果我有一個月在重症監護室工作，我一週工作七天，一週六天，不管是什麼，你知道，人們說，你是如何運作的？

Aren't you sad?

你不難過嗎？

I wasn't because I knew after that month I was going to go play basketball, I was going to be with my friends and I would look forward to that or if I had a long hospital shift, I wouldn't be sad because I would say afterwards I'm going to go away, watch a movie or netflix, whatever, hang out there.

我沒有，因為我知道在那個月之後，我要去打籃球，我要和我的朋友們在一起，我會期待這一點，或者如果我有一個很長的醫院班次，我不會難過，因為我會說之後我要離開，看一部電影或Netflix，不管怎麼樣，在那裡閒逛。

So I would always be like thinking about the future to not feel sad about the present and that was my coping mechanism.

是以，我總是喜歡思考未來，以避免對現在感到悲傷，這是我的應對機制。

The pandemic took that away because the pandemic, there was no certainty there was less social communication, there was less ability to go play basketball, especially in the beginning when we didn't know what was going on and because of that, my coping mechanism was essentially taken away from me and I started suffering.

大流行病奪走了這一點，因為大流行病，沒有確定性，社會交流較少，去打籃球的能力較少，特別是在開始時，我們不知道發生了什麼，正因為如此，我的應對機制基本上被奪走了，我開始痛苦。

That's why I needed to get help and I realized that I started working with this therapist and she told me about some research that was being done testing whether gratitude we're looking forward towards the future.

這就是為什麼我需要得到幫助，我意識到，我開始與這位治療師合作，她告訴我一些正在進行的研究，測試我們是否對未來有感激之情。

Like I was doing it was my coping mechanism was more powerful.

就像我在做的是我的應對機制更強大。

They started doing this with war veterans.

他們開始對退伍軍人這樣做。

They started to see that war veterans who look towards the future actually at healthier levels of satisfaction in life and less feelings of hopelessness in comparison to those who use gratitude as their strategy.

他們開始看到，展望未來的退伍軍人與那些以感恩為策略的退伍軍人相比，實際上對生活的滿意程度更健康，無望感更少。

So that also is another area where, okay, if gratitude isn't working for you, the three good things isn't working for you, try looking forward to the future and that may not always be possible with the circumstances, especially in the middle pandemic, but maybe there's small wins that you can have their, for example, in order for me to have something to look forward in the future.