Good evening, everybody. Welcome to the show. How are y'all doing? I always like starting the night off by just doing a little bit of a check-in because again, our lives have us busy. We are moving quickly through our days and many of us are forgetting to stop and check in on ourselves and just say, what do I need? What do I need more of? What do I need less of? Am I taking care of myself? What am I prioritizing? So this is that moment of the night

where I want you just to check in with yourself. How am I doing? We can maybe make an adjustment

for the rest of the day. Maybe it's something we promise we will do tomorrow, maybe later in the

week, but we're checking in.

Also, just a little bit of a reminder that we always have different resources available to us through difficult times. And, you know, they're always worth repeating and going over because

in times of distress, in times of frustration, disappointment, dysregulation, it's really hard

to remind ourselves what it is we want to remind ourselves.

So we need those reminders and we need to be practicing it.

So remember, in difficult times, the most powerful regulatory asset we're going to have as other people.

And I remind that first and foremost to couples that I work with. Practice turning to your partner in times of distress. Not only does that build intimacy and closeness and vulnerability. Not only does it remind us to try to turn to others versus turning to over exercising food, drugs, alcohol, which are appropriate at times in certain spaces, but we want to have

a wealth of resources. But more importantly, because co-regulation is always more powerful than self-regulation.

We know that in difficult times you reach out to someone. Someone near you is sad. You want to put

your hand on their shoulder, hand them something. So we want to turn to the people that are in our

lives that can help us. But also we have what we call, we have a multitude of resources.

We have somatic resources, which are the use of our body.

Breathing, one of the more powerful ways to regulate our dysregulated nervous system.

When we realize we were getting distressed, dysregulated, overwhelmed, breathing.

Breathing.

It slows down our system. How your breathing is doing. Breathing. It slows down our system.

How your breathing is doing,

or what your breathing is doing,

is the same as your mental health and your body.

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