Strategies for setting appointments have become important to me. This is because when it comes to setting appointments for the doctor, dentist, etc., anxiety can hold me back from getting it done. It seems like such a simple task, but it can be extremely overwhelming. I can't let anxiety keep me from doing what needs to be done, so when it comes to managing anxiety and setting appointments, here are my strategies. 

Reasons I Need Strategies for Setting Appointments

The first step to managing my anxiety is to find out what is causing those feelings. A few things I worry about when setting appointments are: 

• Sounding stupid on the phone
• Finding childcare
• Having to drive to the appointment (See my previous article about anxiety and driving.)
• Experiencing physical or psychological discomfort in the appointment (For example, going to the dentist causes me discomfort, and taking my kids to the pediatrician and worrying if they are judging me as a mom also causes me discomfort.) 
• Picking a convenient date and time for the appointment
• Not being able to hear what the receptionist is saying 

All of these reasons combined make my anxiety skyrocket when I have to call and set an appointment. When I use positive strategies for setting appointments, though, I can make myself call. 

I Set Appointments Using These Strategies

The most successful strategy I have found to get past my anxiety and make the call is to make an appointment for myself to set the appointment. I tell myself that on a certain day and time, I will call Dr. So-and-so and make the appointment. I also tell my husband this plan to hold myself accountable, and then I make it happen. I use this same strategy when planning to call someone for any needed childcare or rides. 

To assure myself I won't sound stupid on the phone, I role-play what I will say before calling. For this strategy for setting appointments, I practice the conversation several times until I feel confident. I go to a quiet room in my house to make the call. I have trouble hearing sometimes, which makes me more anxious when I have to talk on the phone. Setting myself up for success by calling in a quiet environment lessens my anxiety around this factor. There will seldom be a convenient time for an appointment, as scheduling conflicts often arise for anything, so I just accept that fact. 

Sometimes, accepting that some things are outside of my control and moving forward is all that I can do to manage my anxiety. When I pair this with other strategies for setting appointments, like those listed above, I can function and even move out of survival mode into thriving. I can set and attend my appointments with confidence and without anxiety getting in the way. 

Do you try to manage other people's feelings by trying to turn someone's frown upside down or calm down an angry person? If your answer to both questions is yes, you are probably a kind and caring individual. And that's great because if the world needs more of anything, it's considerate folks. That said, you need to know that you are not responsible for other people's feelings. Here's why.

Why You Are Not Responsible for Managing Other People's Feelings

I believe that it's not your job to manage other people's feelings for the following reasons:

1. You have your own feelings to manage -- Every human experiences feelings, and it is up to each one of us to manage them the best we can. Instead of taking on someone else's emotional burden, we owe it to ourselves to understand and manage our emotions.
2. One's emotional regulation is essential in healthy relationships -- In healthy relationships, individuals can have honest conversations and be empathetic without taking on the role of emotional caretaker. Ultimately, the average person is capable of emotional regulation.
3. You need to maintain boundaries -- As every individual is responsible for their emotional wellbeing, trying to manage other people's feelings will involve crossing boundaries. As we all know, boundaries are important in every kind of relationship.
4. Self-care is essential -- Prioritizing your mental health is an important aspect of self-care. Constantly taking on others' emotions is likely to cause compassion fatigue, which may then result in neglect of your wellbeing. 
5. You don't want to restrict personal growth -- When you refrain from managing other people's feelings, you give them the space to take responsibility for handling their own emotions. As a result, you help your loved one build skills like resilience and emotional intelligence, skills that are crucial for personal growth and self-improvement.

Are You Unable to Stop Yourself from Managing Other People's Feelings? 

If you are a people-pleaser or an empath, it can be challenging to stop trying to control other people's feelings. Since the first step to resolving any issue is awareness, check out the video below, where I talk about some signs that indicate you cannot stop yourself from managing other people's feelings. 

Understanding that you are not responsible for anybody's feelings other than your own is crucial for your mental health. And remember, caring for yourself is the first step to caring for others.

I've often felt left out of life. In fact, I often say I'm an alien. It's not because I'm green or have bug eyes; it's because my experience of life is so radically different from that of your average person. I'm obviously not the only one. People with serious mental illness (or other chronic illnesses) often feel left out of life. I'm going to take a look at why this is and how we can feel more included.

What Is Being Left Out of Life?

When I say I feel left out of life, I mean I feel left out of the quintessential experiences that make up the typical person's (a "normie's") life. One could say there isn't such a thing as a "normie life," but this patently isn't true. People everywhere have common experiences around employment, family, friends, hobbies, and more and it's entirety possible to feel left out of those experiences.

How Does Bipolar Make Me Feel Left Out of Life?

Bipolar and other chronic illnesses have decimated my existence. My everyday life just isn't like other people's, but moreover, my life experiences aren't like other people's either. 

For example, what is on your calendar this week? I have three medical appointments, one of which will likely lead to a surgical referral. My weeks are like that. My weeks often contain parts driven by illness.

But more than that, if you look at my overall experiences, they just aren't like other people's:

• I didn't have children because of bipolar disorder. I didn't want to pass along the genes that create the obscene suffering I experience.
• I don't work a 9-5 job. My illnesses don't allow for a 40-hour workweek or even having a job that is out of my house.
• I have to maintain a strict sleep and medication schedule (that includes when I eat) because of bipolar disorder. No, I can't go to a concert that lasts until 10 p.m.
• I have never been able to go out drinking with friends. This experience is pretty critical to young people, but I just couldn't do it.
• I don't have hobbies. Depression makes it impossible to like anything, and my fatigue makes it impossible to accomplish anything anyway. 

I suppose I could go on and on, but these are the types of things that create a feeling of being left out of life.

Other People Can Make Us Feel Left Out of Life, Too

Let's not forget that part of the reason that many people with bipolar disorder feel left out of life is because of other people literally leaving us out. For example, many people with mental illness complain of not even being invited to events with family and friends. (This may be because we frequently cancel due to illness, so people just stop asking.)

4 Ways to Not Feel Left Out of Life

While I think it's completely normal to feel left out of life when you have a serious chronic illness, we can fight this feeling. Here are some ways to do it:

• We can realize that there is more that connects us than divides us. Yes, as I've described above, there are some major differences between my life and a normie's life. That doesn't mean that everything is different, however. We can find similarities if we look.
• We can try to participate more with others. While it can be very hard for people with mental illness to reach out and participate with others, it's worth doing. Whether that means ensuring we always have a weekend coffee date on the books or joining a club for something we like to do, social interactions matter and can make us feel more connected.
• We can reach out to other "aliens." There are many people who feel left out of life, and connecting with them can be beneficial. Support groups, whether online or in person, can be a source of this type of interaction. 
• We can make our desire to be included explicit. If others have left us out in the past, it's okay to say, "I appreciate that sometimes I need to cancel, but it's still really important to me to be invited. It makes me feel included and supported." People can't know how important that is unless we tell them.

I think everyone knows it's okay not to be like everyone else. Hopefully, we all outgrew the desire to match others when we were teens. That said, being so divergent legitimately creates a feeling of being left out of life and of "otherness." But we can fight this. We can acknowledge how different our lives are while still connecting with others and being a part of everyone else's world. Nothing is going to make my life normal, but that doesn't mean I'm not a part of the world around me — just like everyone else.

I've found that relaxation techniques can help my anxiety. During times of intense anxiety, I regularly experience a racing heart, worried thoughts, and quick breathing. It can leave me feeling helpless and out of control. That's why I find easy relaxation techniques to be so beneficial in helping me regain a sense of calm. More importantly, realizing that I can control my anxiety by using specific techniques has empowered me to feel more capable of managing my worries long-term. Learn more about how I help my anxiety with relaxation techniques.

3 Relaxation Techniques to Help Anxiety

Below are three relaxation strategies I use to cope with anxious thoughts.

1. Doing deep breathing exercises -- When I feel anxious, breathing slowly in and out helps calm my nerves. It slows my heart rate and makes me feel like I have control over my body. Sometimes, lying down and placing my hand on my diaphragm helps me concentrate on my breath, encouraging mindfulness of the present moment. By regulating my breathing, I've learned to slow down mentally and focus on what I can control.
2. Grounding myself -- By observing my surroundings, I am able to shift my focus from my anxiety and return to the present. For instance, I enjoy connecting with my immediate environment by identifying items I can see and feel. By focusing on the book beside me or a painting on the wall, I can redirect my attention in a healthy way. This technique temporarily eliminates my worrisome thoughts, providing a sense of stability and reducing the overall intensity of my anxiety. 
3. Visualizing peaceful images -- Breaking the cycle of anxious thoughts is tough, but I find that visualizing peaceful scenes and scenarios really helps me find some calm. I often picture myself in my favorite places, like a beautiful beach or watching a sunset. By immersing myself in these mental images and focusing on the positive feelings they bring, I can steer clear of negative thoughts and embrace more uplifting ones. 

How I Practice Anxiety-Reducing Relaxation Techniques Daily

To stay consistent with the relaxation techniques that help anxiety, I like to schedule dedicated relaxation time, even during periods when my anxiety isn't overwhelming. For example, I set aside about 10 minutes each day, typically before bed, to focus on my breathing and visualize positive imagery. The best part about these techniques is that they can be done virtually anywhere, at any time. 

By engaging in these practices, I have learned to stop my anxious thoughts before they escalate, which reduces their impact on my daily life. This proactive approach enables me to navigate stress more effectively and maintain a healthier mindset overall.

More on Relaxation Techniques to Help with Anxiety

If you're dealing with anxious thoughts, take a look at the video below, where I discuss the positive effects of one particular relaxation technique on my anxiety. 

What are some of the relaxation methods you have used to manage your anxiety? I would like to hear your thoughts on this topic below.

Overcoming codependency is a significant milestone in anyone's journey. Growing up, I felt like my emotions were too complex, strong, or nuanced to share. The community I was raised in didn't encourage open emotional expression, so I kept my feelings to myself. This environment is particularly detrimental for someone with borderline personality disorder (BPD), where the ability to express and validate emotions is crucial for mental stability and self-understanding. But I've found I can overcome codependency.

Codependency, for me, is a pattern where I excessively rely on others for emotional support, approval, and identity, often sacrificing my own wellbeing. This creates a cycle where I neglect my own needs to care for others, fostering dependency in my relationships. I notice this, especially in situations involving addiction or mental health issues, leading to unhealthy boundaries, low self-esteem, and difficulty maintaining my sense of self.

Overcoming Codependency: A Catalyst for Personal Growth

Learning about BPD helped me understand why I needed to overcome codependency. Borderline personality disorder, with its intense emotions and fear of abandonment, often drives codependent behaviors. I looked to others for validation, afraid to be left alone if I showed my true self. This lack of emotional openness in my community exacerbated my feelings of isolation and inadequacy. When you can't express what you're feeling, those emotions can fester and grow, leading to increased anxiety and depression. For someone with BPD, this can be particularly harmful, as the disorder already magnifies emotional responses and fears of rejection.

Now, I prefer people who respect my time and comfort. While I enjoy spontaneity occasionally, I appreciate it when people check in on how I feel. The community I have now is very different from the one I grew up in. Making a life for myself in a new city has allowed me to build a chosen family of friends who understand me. They know about my mental struggles and don't dismiss my feelings, regardless of their intensity. This change wasn't just about finding the right people but also about becoming someone safe to be close to. This supportive environment has been essential in my overcoming codependency and managing my BPD symptoms. It was important for me as someone with BPD to have a community that welcomes some self-expression and offers validation, as this fosters a sense of security and belonging that I didn't experience growing up. 

Relationships Can Thrive When You Overcome Codependency

Overcoming codependency isn't easy. I still get offended when people can't read my mind, but now I question that reaction. Maybe the people close to me aren't rejecting me. Maybe they have their own preferences that don't always align with mine, and that's okay. This shift in perspective has allowed me to see that relationships don't have to be perfect to be meaningful and supportive. Understanding that everyone has their own set of needs and boundaries has helped me develop healthier, more balanced connections.

Overcoming codependency has been enlightening in that I feel more complete and free to explore who I am without being heavily influenced by those around me. For anyone dealing with BPD, finding a community that encourages self-expression and emotional validation can make a significant difference in managing the disorder and fostering personal growth. It's not just about finding support but also about creating an environment where you can safely and authentically be yourself. This journey has taught me that while the path to recovery is not always straightforward, it is always worth pursuing. 

Do You Need to Overcome a Codependent Relationship?

Watch my video below, where I discuss how to recognize if a relationship is codependent or healthy by sharing my personal experiences with both the physical and emotional signs.

Binge eating disorder can be a formidable challenge during the tumultuous teenage years, but having supportive parents can make a world of difference. Here's how I managed to overcome binge eating with the unwavering support of my parents.

One of the hardest but most important decisions I made was confiding in my parents about my struggles with binge eating. Their initial reaction was concern and love, which reassured me that I was not alone in this battle. My parents' support with my binge eating struggles became my anchor as I navigated through therapy and treatment options.

The Role of Parental Support in Overcoming Binge Eating as a Teen

Parental support when dealing with binge eating can offer benefits by helping you:

Acknowledge the challenge -- During my adolescence, I grappled with binge eating episodes that were fueled by emotional triggers and stress. It was a cycle of consuming large amounts of food in a short time, followed by intense feelings of guilt and shame. Realizing this was more than just occasional overeating was a crucial first step toward seeking help.

Seek professional guidance -- With my parents by my side, we started a journey to find a therapist who specialized in eating disorders. This collaborative effort not only reinforced our bond but also highlighted the importance of seeking professional help to address the underlying issues contributing to my binge eating.

Improve the home environment and offer meal support -- At home, my parents played a pivotal role in creating a supportive environment around meals. They encouraged regular eating patterns and helped me develop healthier eating habits without making me feel judged or scrutinized. Their patience and understanding during meal times fostered a positive relationship with food and reduced the anxiety surrounding meals.

Enhance communication and trust -- Open communication became the cornerstone of our relationship during this challenging period. We talked openly about my feelings, triggers, and progress in therapy. This transparency helped build trust and strengthened our bond as a family.

Celebrate milestones and give support during relapse -- Recovery from binge eating disorder isn't a straight path, and there were moments of setbacks. However, my parents supported my binge eating journey by celebrating every milestone, no matter how small, and providing unwavering support during relapses. Their belief in my ability to overcome challenges fueled my determination to keep pushing forward.

If You're a Parent Supporting Your Child Through Binge Eating Disorder

Enhancing binge eating recovery through parental support requires education. My parents took the initiative to educate themselves about binge eating disorder. They attended support groups and read literature to understand my challenges. Their empathy and willingness to learn enabled them to provide meaningful emotional support and practical assistance throughout my recovery journey.

Parental Support  Matters in Binge Eating Recovery

Navigating binge eating disorder during my teenage years was a transformative journey that showed me the strength of familial support and resilience. With my parents supporting my binge eating recovery every step of the way, I learned to confront my struggles head-on, seek help when needed, and embrace a healthier relationship with food.

If you or someone you know is struggling with binge eating, remember that seeking support from loved ones can make a significant difference in the journey toward recovery.

Do your thoughts scare you? Have you ever been busy doing something when a disturbing thought suddenly occurred to you and left you shocked? Does this happen frequently? Don't worry, you are not losing your mind. Instead, the thoughts that scare you are probably intrusive thoughts. 

What Are Thoughts that Scare You -- Intrusive Thoughts?

According to Healthline, thoughts that scare you, or intrusive thoughts, are defined as.

"Intrusive thoughts are unexpected images or thoughts that seem to pop into your head. They're often strange or distressing. But these thoughts happen to almost everyone from time to time."¹

If Your Thoughts Scare You, Here Are the Signs They May Be Intrusive Thoughts

Intrusive thoughts that scare you are common; almost everyone I know experiences them from time to time. Harvard Health lists three signs to help you identify intrusive thoughts. 

"An intrusive thought is usually very different from your typical thoughts. If a thought is disturbing and it's something you want to push out of your mind, it might be an intrusive thought. Intrusive thoughts are often repetitive and won't go away."²

One of my most frequent intrusive thoughts is that I am going to physically hurt a loved one in a cold, calculating manner. This thought always scares me because I am not someone who believes in hurting anybody on purpose.  

Tips for Managing Thoughts that Scare You

In my experience, intrusive thoughts cannot be eliminated. The more you try to get rid of them, the more frequently they will occur. That said, they can be managed. Here are my tips for managing thoughts that scare you. 

1. Accept them -- Instead of judging yourself or trying to make an intrusive thought disappear, simply accept its existence. Doing this will make it easier to overcome the shock factor of intrusive thoughts. 
2. Practice mindfulness -- Mindfulness techniques such as deep breathing and grounding techniques can help you stay in the present moment and reduce the impact of intrusive thoughts. 
3. Challenge your thoughts -- If your intrusive thoughts are still causing you distress, challenge them with logic. When one comes into your mind, ask yourself if it is rooted in reality. You will usually find that it is purely irrational. 
4. Distract yourself -- If you cannot challenge a thought that scares you, divert your attention by engaging in healthy distractions like exercising and spending time with loved ones.
5. Reduce your stress and anxiety levels -- I have found that a stressed and anxious mind attracts intrusive thoughts like moths to a flame. Therefore, to decrease their frequency, work on limiting your stress and anxiety levels. 

Intrusive thoughts can scare you and be hard to deal with, so I hope it will comfort you to know that you are not the only one experiencing them. However, if they are overwhelming you and affecting the quality of your life, it's best to seek professional help. 

Sources

1. Holland, K. (2022, May 20). Intrusive thoughts: why we have them and how to stop them. Healthline. https://www.healthline.com/health/mental-health/intrusive-thoughts

2. Bilodeau, K. (2024, March 26). Managing intrusive thoughts. Harvard Health. https://www.health.harvard.edu/mind-and-mood/managing-intrusive-thoughts

Fireworks are very bad for my schizoaffective anxiety. I wanted to write about my struggle because this post will be published on the Fourth of July, a holiday known for its fireworks. So, let me tell you about how fireworks trigger my anxiety.

Before Schizoaffective Anxiety, I Loved Fireworks

Before anxiety, I used to love fireworks. I have an especially vivid memory of the summer I was 14 years old, before my freshman year of high school, when I was a teenager but still very much a kid. My parents took my brothers, Billy and John, and me to Disney World. There were fireworks at the Magic Kingdom in front of the big castle every night. One night, when we were there, we watched a parade of Disney characters. I was smiling at Alice from Alice in Wonderland because I just love both the Disney movie and the original books, and she waved at me. I was so happy. The last whole year of my life when I was genuinely happy was when I was 14 years old.

Fireworks and the Fourth of July were fun for me as a kid. Before John was born, our parents would take Billy and me to the Lake Michigan beach in our suburb of Chicago with a picnic basket, and we would have dinner and watch the fireworks with my grandparents and family friends. Later, when we would watch them with the neighbors, I laughed as, after the display, someone would always stand up and shout about it being our tax dollars at work. (As I got older, this pundit would greatly annoy me.)

Fireworks and the Toll of Schizoaffective Anxiety

Strangely, I still enjoyed fireworks after I first developed schizoaffective anxiety. Despite the symptoms, I enjoyed the vibrant displays into my 20s and early 30s. I remember seeing "3-D" fireworks with my husband, Tom, and a friend when Tom and I were first married. To this day, I am not sure why these fireworks were more "3-D" than normal fireworks. We were given special glasses to view them, though.

Now, fireworks set off my anxiety, no pun intended. Not to brag, but I remind myself of a cat because of how I react to fireworks. Cats and dogs find the sound of fireworks painful with their sensitive hearing. I can’t stand the loud, booming noises either. Luckily, when my family gets together for the Fourth of July, no one goes to see the fireworks anymore. We sit around and drink coffee (decaffeinated coffee for me–many other things besides fireworks rev up my schizoaffective anxiety).

I wish I could say more about avoiding fireworks because of my schizoaffective anxiety, but there’s not much to add because, well, I avoid them. I’m not very social, and, as I said, I spend the Fourth of July with my family, so I don’t put anyone out or make myself feel bad by avoiding them. It is what it is, as they say. I did have fun writing this and reminiscing about all the times I used to enjoy looking up at the sky into the light show of fireworks, though.

I share more about how fireworks impact my schizoaffective anxiety in my video below.

See Also

• Fireworks and Posttraumatic Stress Disorder: Vets July 4
• Don't Let Anxiety Undermine Your Ability to Live Life

When you experience social anxiety, it can be challenging to make friends. This can also lead to difficulty in life because, as indicated by research, social connections are important for one's overall wellbeing.¹ However, you can make friends even with social anxiety.

So, what are some ways to make friends with social anxiety? As someone who has been socially anxious for quite some time, I've had to learn how to interact with others in social situations. This was extremely hard for me when I was much younger, especially because I was naturally shy, along with being a natural introvert. I preferred to be by myself most of the time rather than being around others. But, because the importance of social support did not escape me, I knew that this was an anxiety trigger that I would need to confront eventually.

What It Feels Like to Be Socially Anxious

As I learned the importance of having a strong support system, and of having social connections, I knew I needed to step outside of my comfort zone. But this is particularly difficult when doing so means that you'll experience the discomfort of anxiety. And this anxiety was associated with simply being in social situations.

Being naturally shy, introverted, and socially anxious has led to extreme discomfort when I am around others. In any situation that required me to interact with people, whether it was one person or more than one person, I'd lack confidence in myself and would find it hard to focus. I would fear that anything I would say or do would be judged or criticized by whomever I was around. Furthermore, physically, I would start sweating, sometimes blushing, and I would even sometimes find myself shaking. Sometimes, the overall fear that I would experience would be so overwhelming that I would try to find a way out of the situation.

I've Learned to Make Friends Even Through Social Anxiety

These emotions and behaviors would make it difficult to function in a social situation, so I would find that I had a hard time making friends. If I had the opportunity to make a connection with someone, I would find an excuse not to contact them. So, without putting forth effort, this can result in not sustaining connections.

However, as I've learned the significance of having social connections and since forming friendships with certain people who are important to me throughout life, I've learned strategies that are helpful for me when making friends with social anxiety.

First of all, I've found it beneficial to ease my way into social situations. For example, I will test out what is comfortable to me, and when I find myself in a comfortable environment that involves other people, I will be mindful of this because similar environments may also be comfortable in the future. This self-awareness has been key in identifying my anxiety triggers.

Additionally, I socialize with those I feel I can be myself around. This includes like-minded, positive, and supportive people. But I also take small steps when meeting people so that I can test the waters and ensure that they are people I feel relaxed around. Taking those small steps is key because if I take steps that are too large, it can be triggering.

Lastly, I have found it important to work on my self-esteem through accomplishing goals and celebrating every accomplishment, small or large. I've found that building my confidence and self-esteem is a key factor in my comfort level around others. This helps reduce the fear and anxiety that I typically feel when interacting with others.

Do you experience social anxiety? If so, how do you make friends? Share your strategies in the comments below.

Source

1. Regan, A., Radošić, N., & Lyubomirsky, S. (2022). Experimental effects of social behavior on wellbeing. Trends in Cognitive Sciences, 26(11), 987–998. https://doi.org/10.1016/j.tics.2022.08.006

I've loved sharing my life, stories, and insights with HealthyPlace, but my time here is now coming to an end. Although moving on in any aspect of life is difficult, I've found the hardest part of moving on is making the decision to let go, especially if you enjoy what you're doing.

Moving On in the Different Stages of Life

When I started writing for HealthyPlace, my life was tremendously different. I was living in a house I shared with my friends in sunny Los Angeles, working a corporate job. I loved my life. It was the perfect setup for someone in their mid-20s.

Over a year later, I'm writing from a different coast, three time zones away. I've moved into a house with my partner, a first for me, and I gave up my 9-to-5 to join a fast-paced, small startup. My life feels like a 180 from what it was even six months ago. 

Being Appreciative and Letting Go

Like I said, I loved my life in California. I had "kitchen talks" daily with some of my closest friends, explored national parks, and spent evenings walking the beaches. I knew I had a safe, secure job and easy access to a pool.

I appreciated that life, but if I had stayed, I wouldn't have grown. So I said "thank you" to that version of me, and I decided it was time for me to start a new adventure.

Moving on to Find the Joy of What's Next

I'm beyond happy with my new life. I wake up next to my best friend, have quickly grown a strong community of amazing, supportive people, love the "always growing" mindset of my new job, and I've been able to slow down and get a proper hold on my anxiety.

Moving on doesn't mean you didn't love what you were doing before. Sometimes, it's best to move on and let go while you still enjoy it.

I'll forever be appreciative to HealthyPlace for giving me the chance and channel to share a passion of mine: the recovery journey with mental illness. The new adventures in my life have taken up most of my head space and energy, and instead of waiting until my side projects felt like an obligation instead of a passion, I decided to move on and let go so I would only have fond memories.

I appreciate every conversation that has sparked from my writing. I appreciate the chance to become a better writer. But above all, I appreciate every person who has read, resonated with, or supported my journey. I thank you.