https://www.saramackelcsw.com/blog daily 0.75 2026-03-10 https://www.saramackelcsw.com/blog/just-take-the-minute monthly 0.5 2026-03-10 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1773157045772-CLPSCMSAQU5AZA2QEYBF/unsplash-image-5v69Vl62NCM.jpg Blog Articles - Just Take the Damn Minute. - Something we review often in therapy sessions is “what do you actually have control over?” We cannot change a multitude of things in today’s world, but we can review what you have a hand in, and what you can do about it. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1773157522236-2KH1AGFQKAI48W0HTH5Z/unsplash-image-vnpTRdmtQ30.jpg Blog Articles - Just Take the Damn Minute. - When was the last time you simply paused, and took a breath? Have you relaxed your jaw and shoulders at all today? That is what your body needs in order to regulate. A whole lot of nothingness. https://www.saramackelcsw.com/blog/are-you-there-its-me monthly 0.5 2026-02-02 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/471ddd0d-3158-4994-b943-5d40de0f3a23/unnamed.jpg Blog Articles - Who the heck knows. - Until I know more, living in this uncertainty can be coped with. Until I know more, living in this uncertainty can be coped with. Even if it sucks. https://www.saramackelcsw.com/blog/daily-estimated-intake monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1768432173219-SFJHQVILN35HO5C5873D/unsplash-image-4l-e7U6c5ek.jpg Blog Articles - Daily Estimated Intake. - Look at your Screen Time Report. Look at what social media you use. You are intaking that sort of material for that many hours a day. How does it really make you feel? Have you reflected on that before? https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1768434232930-7IEOBISEMDLC19ROZAY3/unsplash-image-1oKxSKSOowE.jpg Blog Articles - Daily Estimated Intake. - We will listen to authors, podcasters, and public speakers. We will listen to money coaches and social media influencers. https://www.saramackelcsw.com/blog/the-trouble-with-holidays monthly 0.5 2025-12-11 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1765323366494-F940GLJHNQDZB06WJNP6/unsplash-image-Q1KeFsYuEzk.jpg Blog Articles - The Trouble with Holidays. - “So, you are telling me I have to tip toe around how I feel about our family traditions and holidays?” Absolutely not. If that is what you gathered from the words you read, I encourage you to process that in therapy. https://www.saramackelcsw.com/blog/why-be-kind monthly 0.5 2025-11-11 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1762872438124-1JLDNLOZ7XYJDS3UYJTO/unsplash-image--Ux5mdMJNEA.jpg Blog Articles - Be a *Version* of Kind - According to Maslow’s Hierarchy of Needs, kindness and human connection are literally needed in order to achieve self-actualization. This is what children are learning at a very young age. And this is what children are seeing based on adults modeling behavior. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1762872358076-NCVR0FCFA6LPETCPFRE7/unsplash-image-XX2WTbLr3r8.jpg Blog Articles - Be a *Version* of Kind - Ok. I get it. People really suck these days. The internet is evil. Hate is everywhere. But I don’t have to follow suit. https://www.saramackelcsw.com/blog/a-therapists-hour monthly 0.5 2025-11-13 https://www.saramackelcsw.com/blog/one-dose-is-not-enough monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1756741808619-P1P200G8LUZMBW1D9YTU/unsplash-image-RNiBLy7aHck.jpg Blog Articles - One Dose is Not Enough. - Society promotes this belief that people who are showing up and being happy all of the time are the real ones who are living the best life. I think based on what we are starting to understand about social media, that is not always the case. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1756742054144-77UC35NPS995USFRU6M2/unsplash-image-ruQHpukrN7c.jpg Blog Articles - One Dose is Not Enough. - So, how is it that my long-term clients are doing great? They are doing great at getting to know themselves. They recognized that it was going to take more than just one dose of therapy. https://www.saramackelcsw.com/blog/therapy-is-fulfilling monthly 0.5 2025-08-13 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1755095854155-IWREBQZG1EV5VG1H57KY/unsplash-image-8MOyQcFbU2U.jpg Blog Articles - Therapy is Fulfilling? - Telehealth has been a beautiful thing that was incorporated mainly after the shut down after COVID-19. However, sitting with my clients in-person is something I hold very near and dear to my heart. If I have the opportunity…I am going to take it. https://www.saramackelcsw.com/blog/breaks monthly 0.5 2025-07-09 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1752073781909-LJ422XNX5YGLA9KZWTYN/unsplash-image-wyEbKAS71Jw.jpg Blog Articles - Breaks. - Have you ever just unapologetically taken a break before? From social expectations, from social media (please for the love of all that is good), from extra responsibilities that do not need to be done outside of work hours, from conversations you really do not feel like having in your free time? If not…why? (Psst…great topic for therapy) We have gotten way too used to assuming the responsibility of it all falls onto our plate. And then we wonder why we feel like shit. https://www.saramackelcsw.com/blog/the-complexities-of-living monthly 0.5 2025-04-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1745854504641-9VFDNKG76FZ9CB4N5VPH/unsplash-image-cqFKhqv6Ong.jpg Blog Articles - The Complexities of Living - Social media helps us validate a lot about how we feel. Sometimes, I fear that it prevents us from taking accountability though. While the duality needs to have space, it is still important to point out both sides. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1745853918473-UKAKIFURDBL94LWA2H0M/unsplash-image-0aRycsfH57A.jpg Blog Articles - The Complexities of Living - Have you ever sat down and wondered why so many of us feel that we are developing inattentive and impulsive disordered behaviors? A solid portion of the population has a chemical imbalance, often genetic. For others…is it learned? https://www.saramackelcsw.com/blog/moms-lets-check-in monthly 0.5 2025-03-18 https://www.saramackelcsw.com/blog/therapy-is-just-talking monthly 0.5 2025-02-26 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1740515882336-P62MTBYL32TJCYAADMG4/unsplash-image-12yvdCiLaVE.jpg Blog Articles - “Therapy is just talking.” - If you are new here, you may be wondering “ok, but what is therapy?” Glad I can assist. Let’s dive in. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1740516176776-FD68OLBUGX8BMZM7F1PQ/unsplash-image-iJ2IG8ckCpA.jpg Blog Articles - “Therapy is just talking.” - While you are talking, I am using my skill set to identify core beliefs after noticing similarities in your life. While you are processing, I am exploring your inner emotions, seeing patterns, and helping you make sense of them. While you are feeling, I am validating you and helping you validate yourself after many years of invalidation. While you are expressing, I am addressing boundaries that can be set to encourage a quality of life worth living. https://www.saramackelcsw.com/blog/cheers-dad monthly 0.5 2025-01-17 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1737145488872-RFQT8MZ0XZAZGJZGJRPB/unsplash-image-8qgFNfC2oAI.jpg Blog Articles - Grief: the 5th Stage Each person’s experience is unique and not like another’s. Each is deserving of crafted and dedicated time to process the situation that occurred. By ignoring, it can stall each stage from being reached. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1737145863455-UXNG65G8ZN7RYQ9WZUFN/unsplash-image-NyGlFaryqsM.jpg Blog Articles - Grief: the 5th Stage - I like to rephrase that last stage and encourage my clients to see it as “integration.” I explain Integration as: How are we going to integrate this person/loss/experience into your life? We want to honor the person that they were and/or honor the new person that you will be. We want to recognize what happened, while integrating strength and experience into this transitional period in your story. https://www.saramackelcsw.com/blog/lonely-city monthly 0.5 2024-12-05 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1733417372103-NJ1B1K4UQ0GZB3NXKFN5/image-asset.jpeg Blog Articles - Hey there Avoidance! - Ahhhh… the thought that we can avoid getting hurt. Hate to break it to you, but you are already hurt when you are actively trying to avoid getting hurt. At this point, you are just trying to push the hurt off of you. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1733417835946-PI6EEL2WFWR2II2Y5AWI/unsplash-image-zFEY4DP4h6c.jpg Blog Articles - Hey there Avoidance! - Face it or avoid it - aka “All or Nothing thinking” - is a negative cognition. There are about 10 of these Unhelpful Thinking Styles commonly used. This is just one of them. Who ever said we either need to feel all of the things, or none of the things? I think that we create that expectation ourselves. https://www.saramackelcsw.com/blog/traditions monthly 0.5 2024-11-13 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1731522322293-GV7JB6I9A3U598LF66PS/unsplash-image-I1ASdgphUH4.jpg Blog Articles - Do we like Tradition? - A large group of clients that I work with end up having a very tough conversation with their partner, at least a handful of times, regarding holiday traditions. They typically end up needing to process this in therapy as well. November is usually the start. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1731522442925-62YEALXMIJ3DHAWOQN64/unsplash-image-AF_4tBQjdtc.jpg Blog Articles - Do we like Tradition? - At some point in your life, for one reason or another, you fell into the expectation that you must continue all of your old traditions without permission to create new ones. However, when you move along in life, or integrate with another person, these things must be addressed. https://www.saramackelcsw.com/blog/what-happens-when-things-happen-mOsQc monthly 0.5 2024-10-03 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1727980610886-Z9MZNEFE5E66H6WSJYFX/unsplash-image--ttKPQkvPrk.jpg Blog Articles - What Happens When Things Happen - In therapy, my client’s and I recognize the different ways we can react (or respond-both very different things) when bad things happen. If you cannot change the situation or the persons involved, then you are left with two options. 1. Go down the path that is crappy, gross, and heavy: -Just sitting in it. 2. Go down the road with ham sandwiches: -Change how you feel, how you see, or simply accept as is. https://www.saramackelcsw.com/blog/big-feels monthly 0.5 2024-09-19 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1715880443228-Y39D3BQQCYPRS378QAOL/image-asset.jpeg Blog Articles - The Challenge of Feelings - Who said that emotions were easy to figure out? I guess this is where my blog post about allowing silence comes into play. Truth is: most of the time, we do not even give them a chance to be processed. TOO BUSY. NO TIME. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1715881284106-GY5SCOXNYHGAE9JURZ09/image-asset.jpeg Blog Articles - The Challenge of Feelings - We typically feel conflicted out of protest of experiencing the negative emotions. Those emotions are not going to go away though, they will just eventually take over the room. So, what if we lean in a little? https://www.saramackelcsw.com/blog/unpopular-opinion-sarcasm-is-gross monthly 0.5 2024-09-02 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1724770037795-6KPT8SU3FCD2IZTGGU1P/unsplash-image-JQVoiwlf7wA.jpg Blog Articles - Unpopular Opinion: Sarcasm is Gross - Hear me out. Sarcasm is a defense mechanism. It helps you hide inside of a shell. Typically, it is being used because you are too uncomfortable to respond with heartfelt and meaningful responses to the issue. Or, you just flat out do not know how to respond at all. https://www.saramackelcsw.com/blog/open-goodbye-letter monthly 0.5 2024-08-16 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/fbb41f07-593a-440f-92dc-63b7196225aa/unnamed.jpg Blog Articles - Open Friendship Goodbye Letter - So, cheers to what I thought we had. It really was a beautiful illusion. I pray that you have found some level of deep healing, but I know it will be expensive. https://www.saramackelcsw.com/blog/multi-emotional-moments monthly 0.5 2024-08-01 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1722532922352-ZPJMKKAKUZZD3YXSWUIR/unsplash-image-7KQe_8Meex8.jpg Blog Articles - Multi-Emotional Moments - Picture this: You are in a conversation with someone close to you. You may have an issue or concern with something that is going on. You have strong feelings behind it. Your feelings are confusing, but you know they are there. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1722533221933-QEI9CNKVXD0VFBK5KJ79/unsplash-image-e92L8PwcHD4.jpg Blog Articles - Multi-Emotional Moments - I have experienced a few different incidents that have felt highly impacting to my life. For people in similar circumstances, they may feel conflicted on what exactly they are experiencing emotionally. That is totally normal. https://www.saramackelcsw.com/blog/the-first-session monthly 0.5 2024-06-11 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/8b806c8e-1c73-4f8b-ad53-fb84fbad3e26/office1.jpg Blog Articles - The First Session. - What should you expect from your typical “first session?” -Explanation of roles and boundaries. -Cancellation policy (even if we talked about it on the phone prior). -Time frame: 50 minute “clock hour” session. -Schedule for appointments. -Your reasons for being here. -Any additional questions or concerns you may have. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/25476a26-3f9e-48c5-a4af-bf072629c4cc/office2.jpg Blog Articles - The First Session. - I will make sure you get time to talk about why you are here. I will also plant some [emotional and thought-provoking] seeds for us to explore and water throughout our journey. It will take four to six weekly sessions for us to get through some of the muddy stuff that is in the way before we begin biweekly (every other week) sessions. That is very common. This ensures setting the path to get to the real work we can do. We will talk about what feels like a good fit for your therapy experience. https://www.saramackelcsw.com/blog/summer-serotonin monthly 0.5 2024-05-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1716904317966-9U93IVC5XOQ5ZYMI5XI3/image-asset.jpeg Blog Articles - Summer Serotonin - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.saramackelcsw.com/blog/simply-grateful monthly 0.5 2024-04-11 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1712861131826-V6LIOP0RTR116UW3YTWV/image-asset.jpeg Blog Articles - Simply Grateful. Are you? - How on earth have I gotten here? I am always an advocate for therapy. Both based on my 11 years working in this field, seeing the success and progress of people I have cared so much for. I also have done quite a bit of my own therapy- therapists benefit from therapy, just like everyone else. I have become more self-aware and reflected on my circumstances. Etc. Etc. Etc… https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1712861886129-IAO5C202F646584RVUIS/image-asset.jpeg Blog Articles - Simply Grateful. Are you? - You are worth trying for. If you have it in you to be a decent person, you literally deserve a shot at trying that. How long have you been putting yourself off for other people? https://www.saramackelcsw.com/blog/if-i-just-avoid-it monthly 0.5 2024-03-04 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1709587816959-TXU4N5XKZGD3OELKLEAQ/image-asset.jpeg Blog Articles - If I just avoid it… - I totally understand. It is easy and intriguing to avoid. In your mind, avoidance probably protects your feelings. It probably makes you feel safer. It keeps you from having to deal with difficult people, situations, emotions, or something else. You might find it easy to do, almost natural. You probably do not even care that it is your natural response: “Nope, I do not need therapy. I don’t care about that. That is NOT something I need to talk about.” Sound familiar at all? https://www.saramackelcsw.com/blog/anger-a-bodyguard monthly 0.5 2024-02-06 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1707245151110-BUWFY4D4ESUE9IJLAD10/image-asset.jpeg Blog Articles - Anger: A Bodyguard - I am not here to give anger a bad rap. Anger serves its purpose. It is extremely protective. It’s expressive. It is just trying to keep you safe. I understand that. However… Anger is also selfish. It hogs the room. It steals the show. And it leaves you feeling misunderstood, possibly invalidated, and facing further complications after it made its appearance. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1707245756216-MOVQV9KJBHONJ3A3YU66/image-asset.jpeg Blog Articles - Anger: A Bodyguard - So, what are you supposed to do about that? I tend to introduce a specific technique with my clients to identify their different levels of emotions. There is a core feeling there; hiding beneath the anger. Once we find that, we can really address what is going on. And figure out how to express yourself to others in a more effective way. This technique also helps you do a lot of the work on your own. Which is the goal of therapy. https://www.saramackelcsw.com/blog/cant-sleep monthly 0.5 2024-01-07 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1704646030432-D0PKD8MP3J1EQVR50FWU/image-asset.jpeg Blog Articles - Can’t Sleep. - People often find themselves using sleep aids in therapy to reduce their thoughts disrupting their sleep, and to ease them into sleep. I have some concerns about this. Why did we suddenly stop trusting ourselves to do that for ourselves? For hundreds of years, I am sure there are people who use a variety of sleep aids to assist in the sleep process, but the question would remain the same for me hundreds of years ago. Isn’t it worth exploring? https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1704646514949-YY1TCW32VRMQKSTGA9RC/image-asset.jpeg Blog Articles - Can’t Sleep. - First, I want you to examine your “pre-bedtime” routine. What do you usually do? Is it different things each night? Do you do the same things in different steps? Do you switch it up depending on your mood? Let’s start narrowing down that list of steps. Identify five things you need or have to do before bed. Put them in an order from 1-5 that makes sense to you most. Then, start them 30 minutes before you want to lay down in bed and do them in the same exact order every single night. https://www.saramackelcsw.com/blog/the-good-the-chaos monthly 0.5 2023-11-21 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1700591178309-RVP01WLIHETM7TTMZEJ9/image-asset.jpeg Blog Articles - The Good & The Chaos - First, go ahead and reflect for a minute… Currently -What is your “chaos?” -What is your “good?” https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1700592179121-M19I3YLDCVHE3E9HO5WI/image-asset.jpeg Blog Articles - The Good & The Chaos - Examples of good Start a new routine Find a new book/book series Joining an art or other skill class (virtual or in person) Starting a new show to wind down with at the end of the night Getting back on your vitamin regimen Buying a new journal/coloring book Reflecting on the positives you have experienced this year, the growth you have made, or the changes you have implemented Setting a boundary on screen time or when others are allowed to reach you, to protect your peace https://www.saramackelcsw.com/blog/ill-just-wait monthly 0.5 2023-10-27 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1698436370545-1ZR3J65JE0PK25XQ71ET/image-asset.jpeg Blog Articles - I’ll just wait... - Look, the term “avoidance” doesn’t sound great, and…that is probably what’s going on. Taking that next step to be vulnerable and put yourself (or your emotions) out there is hard. Changing routines is hard. Mixing up the norm is hard. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1698437103489-XDQNCFG6XZAIH984P3DM/image-asset.jpeg Blog Articles - I’ll just wait... - The fact that you want to do things but aren’t doing things (for potentially the sake of the other person) simply fuels the avoidance. The most important thing here, is that you want change. And that’s enough for me to be convinced that it’s valid and honorable. https://www.saramackelcsw.com/blog/silence monthly 0.5 2023-08-10 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1691697480980-2VAZM5QRTNKZ93Z36GHJ/image-asset.jpeg Blog Articles - Silence. - I mean, I get it. We live in a fast-paced society. Social Media is extremely noisy (both mentally, emotionally, & physically-as I explain here) and is part of most people’s every day (or every hour) life. It’s quite the expectation of life these days to be on-the-go. Silence is not typical for most people. But what would happen if we cleared out some of those worries about sitting in silence, and actually started embracing it? https://www.saramackelcsw.com/blog/social-media-isnt-social monthly 0.5 2023-08-02 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1690993835397-6WDTQAOKOXX2OMZHPZ0T/image-asset.jpeg Blog Articles - Social Media is not social. - I totally can understand how some/certain social media can connect you & provide support to you in ways you cannot get from face-to-face interactions. I am not doubting that. What I am doubting, is how comforting is the connection from social media? Like, actually. If you really think about it, you are still in a room, generally alone, or feeling alone…at the end of the day. Wouldn’t it be great if you liked the person (yourself) that you are in the room with? Social media doesn’t always support that aspect of life. https://www.saramackelcsw.com/blog/the-shoulds monthly 0.5 2023-07-21 https://www.saramackelcsw.com/blog/if-its-your-birthday monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1687272406098-ELTTZS7W8UGM3JK08JE1/image-asset.jpeg Blog Articles - If it’s your birthday… Celebrate yourself. Even if no one else does. Celebrate yourself. Even if you have children. Celebrate yourself. Even if you don’t have family or friends that do so. Celebrate yourself. Even if somebody questions if you should. (Therapist’s don’t like that word anyways. If you’re a client of mine, you already knew that) https://www.saramackelcsw.com/blog/coasting monthly 0.5 2023-06-17 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1687025500991-4D5SU0N193TB9KXMRTUF/image-asset.jpeg Blog Articles - Coasting - When I say coasting, it could mean a few different things: -Busy beyond belief, zero time to stop and reflect. Simply exhausted when downtime hits. -I have downtime, but I am really not at all connected to myself. Staying super distracted or maybe sleeping more than I might need to. https://www.saramackelcsw.com/blog/the-more-you-learn monthly 0.5 2023-04-07 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1680880362047-VLMWQY17GDSSQV9UQQIP/unsplash-image-OBok3F8buKY.jpg Blog Articles - The More You Learn - Think about the possibilities. When we learn logically, our brain can gain information at a fascinating level. We feel more confident, more capable. Like we can go out and try new things, get new jobs, challenge that thinking side even more. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1680880779505-1U85CJ8C3ME6HDKJHEHF/unsplash-image-VMKBFR6r_jg.jpg Blog Articles - The More You Learn - I will be the first to tell you, I don’t particularly like change. Most specifically, change that is out of my control. And…I also know…change can be pretty beautiful sometimes. Can’t it? https://www.saramackelcsw.com/blog/too-heavy-to-hold monthly 0.5 2023-02-24 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1677251805712-ESCFJBPON3SMWC2NKOSD/unsplash-image-or5CCy0qrPQ.jpg Blog Articles - Too Heavy to Hold - More often than not, one major aspect of relationships is very much missing-in-action when people come to my office feeling defeated, exhausted, and overloaded. Communicating our needs. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1677252169582-HGNN6FYNO8PL15LHMZ39/unsplash-image-0W734ZoL9oE.jpg Blog Articles - Too Heavy to Hold - Start. Setting. Boundaries. And not just with other people, but with yourself. Pull in that communication that we might have held back on earlier and add in those boundaries. https://www.saramackelcsw.com/blog/pockets monthly 0.5 2023-02-10 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1673552377301-6UJSJNMEWHYGOV01AVKW/unsplash-image-2Ts5HnA67k8.jpg Blog Articles - Why am I uncomfy? - Instead of judging the feeling we have when things are quiet… What if we embraced it? https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1676044150633-6A04PSK48YC6E21NCGNX/unsplash-image-p-7TtH69twY.jpg Blog Articles - Why am I uncomfy? - Ok, hear me out. I am not talking about starting mindfulness meditation right away. I am not even asking you to jump totally out of your comfort zone. https://www.saramackelcsw.com/blog/you-deserve-this monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1669907899486-8K1MZC0CLG1XZS1TJH1D/unsplash-image-rTpsIAfXxDI.jpg Blog Articles - You deserve this. - If you have read the other blogs, you have heard me say this before: your body communicates with you, sometimes before you even realize something is wrong. When we ignore our body symptoms, it just gets stronger until we crash. I am here admitting that I don’t think I listened to my body before. Yes, I replied to it (by allowing the rest), but I didn’t investigate it. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1669908226905-R5P3FGMEEO5X95VV9VC7/unsplash-image-jx9IOgnLcNU.jpg Blog Articles - You deserve this. - In my practice, I like to use a very visual, concrete example of being gentle with change. If we think about general change, think of butterflies. They start in a very comfortable environment and suddenly they’re out into the world. To them, it must be uncomfortable, scary, big; but it’s also life. If nothing ever changed, there’d be no butterflies* https://www.saramackelcsw.com/blog/journaling-is-powerful monthly 0.5 2022-10-07 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1664391163545-8D3F7G697PIEGWAIFKF9/unsplash-image-bgxa7MvuG7g.jpg Blog Articles - Why Journal? - Ok, let’s imagine you have a thought. Your brain works fast. You think of one thing, then in comes another. That triggers something else. Sure, you’re processing, but is it organized? Why do you suddenly feel jumbled up? https://www.saramackelcsw.com/blog/whats-my-diagnosis monthly 0.5 2022-09-04 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1662304931546-W5KF1XANWCVEJKXFWDOJ/unsplash-image-65J6EazJNeI.jpg Blog Articles - What’s my diagnosis? - Do I have a diagnosis? Maybe. Does insurance need you to have one to cover services? Basically, yes. Do therapists diagnose me at the first session? We generally do not like to (i.e., also why taking insurance can bring challenges). How do I know what my diagnosis is? If we have an idea of what we might be looking at, just ask your therapist. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1662305637713-LY8G1G7ZXJ9N24UZKYQJ/unsplash-image-8TNbGM3iu9o.jpg Blog Articles - What’s my diagnosis? - What do I mean by “what this diagnosis would mean to them"? Sometimes we are aching for togetherness, or acceptance, understanding. A diagnosis might provide us with an ability to connect to others with the same struggles. It might help us make sense of what has been going on in our minds. It might help us feel no longer alone. A diagnosis might be a concrete “answer” that we are needing/wanting. https://www.saramackelcsw.com/blog/why-i-dont-like-location-sharing monthly 0.5 2022-08-12 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1659709343872-1A0WR4EOTFVGRJ7F965E/unsplash-image-HN6uXG7GzTE.jpg Blog Articles - Maybe…don’t share this. - My concern for phones started long before geo-location sharing became more common. Not only are we constantly available to other people (leaving less and less space for our own quality time with ourselves), but now we are leaving even less space for life to just happen. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1659710097872-7M0F0MJQI6YE714WAP0O/unsplash-image-jxGwXH_BdGU.jpg Blog Articles - Maybe…don’t share this. - Parents… Scenario for you: Your teen seems stressed today. You think, “Go de-stress with your friends! Sounds great.” But now they are driving around instead of staying at that friend’s house. “Why? What are they doing? What kind of de-stressing is included in this ‘hang-out'?” Do I think it’s completely unnecessary to have any sort of access to your teen’s whereabouts? No. But…If you think your teen needs to be monitored at all times, we are already in the middle of another, different type of problem. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1660316094790-8FL6DEERMADFFYIT3FE4/unsplash-image-mw6Onwg4frY.jpg Blog Articles - Maybe…don’t share this. - From an evidenced-based standpoint, I am not the only one concerned. There have been numerous articles written and research conducted to investigate the negative effects of increased phone usage in special regard to Push Notifications. Geo-Location sharing apps are included within this. Martin Pielot and Luz Rello (2017) conducted research that showed these ongoing, various notifications negatively impact productivity and increase distraction (which I think we can all agree there). The more concerning portion of the results, in my opinion, reported that people felt anxious without having immediate access to information, or were left feeling like they were disappointing those who they weren’t responding to. When did we get to this part in life that we felt an automatic responsibility to be there for others instead of prioritizing ourselves? Woof. https://www.saramackelcsw.com/blog/your-therapist-thinks-of-you monthly 0.5 2022-07-07 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1657211764862-UP8Y5M0PEBIGWUNDPELW/unsplash-image-12yvdCiLaVE.jpg Blog Articles - Your therapist thinks of you - Many of you might wonder: Do they even care? Am I just paying them to listen to me? I think of my therapist during the week, but do I ever cross their mind outside of therapy? https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1657212185038-0A807Z31WIRKJ9OMP8IZ/unsplash-image-9l_326FISzk.jpg Blog Articles - Your therapist thinks of you - Our boundaries as clinicians are clear. Ethically, we don’t become friends with our clients. https://www.saramackelcsw.com/blog/yes-its-still-tough monthly 0.5 2022-06-10 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1654869456631-HYMONMBA1L0NFDYNGN3F/unsplash-image-DJxiHajcwKA.jpg Blog Articles - Yes, it’s STILL tough. - Parents had to juggle childcare while also trying to save their jobs. College students were suddenly completely isolated to their dorms after just having experienced life for, maybe, their first time ever, full-time employees were out of work for the foreseeable future. https://www.saramackelcsw.com/blog/life-transitions monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1653401897900-SSJ5IME0I2GZBX3CJAQC/unsplash-image--QoUTz0fpMY.jpg Blog Articles - Life Transitions - Humans typically do not prefer to feel out of control. From toddler to older adult ages - we yearn for some sort of control. Therefore, when a transition happens, you might find yourself feeling some type of emotional reaction. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1653402174530-4UWZP8D92I1EATPV5W6N/unsplash-image-IiEFmIXZWSw.jpg Blog Articles - Life Transitions - When we take time to recognize the change in our mood/behavior due to the life transition that occurred, that’s the first step to moving forward. It’s ok to sit with your emotions for a while, then it can be time to take back control, in a healthy way. https://www.saramackelcsw.com/blog/therapy-an-investment monthly 0.5 2022-02-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1646079151190-1OKZES7RUWN0I2GW7B42/unsplash-image-uXvUpHY5o_4.jpg Blog Articles - Therapy: An Investment - My clients would commonly say yes, it’s justified. Because the feeling you experience, and the changes you’re confident in, make it worthwhile. But to everyone else? That’s a harder area to gain validation. And as we have learned, validation is a big piece to feeling fulfilled. https://www.saramackelcsw.com/blog/why-does-therapy-take-awhile monthly 0.5 2022-02-09 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1644438261559-BUS1K7AD0SYU90GGG4RG/unsplash-image-uoNwhpoUKNw.jpg Blog Articles - Why does therapy take awhile? - So…basically what you’re saying is…progress could take a while…? Precisely yes. We do not know how our bodies are going to respond to the progress. We have been used to the same thoughts, feelings, behaviors/actions for so long…it might feel scary to start changing them. We might experience a fear response or start to decline once we begin the progress. Consider thinking about health/fitness progress: Do those folks experience slumps of motivation? Difficulty changing habits/patterns? The body responding or not responding to efforts to change? Absolutely. https://www.saramackelcsw.com/blog/what-do-i-need monthly 0.5 2021-12-18 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1639857754806-9PGOG8BT6R4YXXU7GRG7/unsplash-image-fUeGkp2kTgs.jpg Blog Articles - What do I need? - Example: I feel burnt-out. I feel sad. Why am I feeling this way? How to explore: How long have I been feeling off? What did my week look like? Is there something I am suppressing? https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1639858143811-MNEVU1O7ZIZ9P8BDZ7EB/unsplash-image-dQLgop4tnsc.jpg Blog Articles - What do I need? - These could be the very signs we need to avoid the crash and burn. -Do I need to eat? -When did I last drink water? -Have I been able to go outside today? -When was the last time I stretched? https://www.saramackelcsw.com/blog/when-it-all-feels-wrong monthly 0.5 2021-12-01 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1638389873641-5Y0JFVRSZ0P0JAFZIFV1/unsplash-image-sxQz2VfoFBE.jpg Blog Articles - When it all feels wrong. - You have a choice. Is this my day? OR Is this the moment? https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1638390715346-0O96XCVNH2B94EC3EFYJ/unsplash-image-j4PaE7E2_Ws.jpg Blog Articles - When it all feels wrong. - Since we can only control ourselves, start today. Recognize your patterns. Identify your negative thoughts. Work to shift your day if you find yourself catastrophizing. https://www.saramackelcsw.com/blog/holiday-boundaries monthly 0.5 2021-11-24 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1637765888501-6UUTZ0YON218C1I2IPPV/unsplash-image-nF8xhLMmg0c.jpg Blog Articles - Holiday Boundaries - Let’s talk examples. Let me preface by saying, I know this is harder than it sounds. That is what processing in therapy is for! https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1637766742917-ZOTVE72UH7T71GZHMN32/unsplash-image-S66_Cr_sf-Y.jpg Blog Articles - Holiday Boundaries - Let us remember, that although we began life as a first family (the family we are born into), we then grow into a chosen family (who we continue our life with). Each person’s feelings are valid and understandable. We can feel, experience, and express them, while also recognizing that other people’s boundaries (even our own family members) are important and right for them. https://www.saramackelcsw.com/blog/why-i-encourage-selfishness monthly 0.5 2022-08-12 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1637183143712-0PU55RC6EDC0E3BBEW36/unsplash-image-4K2lIP0zc_k.jpg Blog Articles - Why I encourage Selfishness - When we are young, we are immediately taught to check in on others, share our things, and complete tasks for other people. Now, don’t get me wrong, teaching compassion is important, but we also begin to lose sight of ourselves within all of that teaching. https://www.saramackelcsw.com/blog/in-the-spirit-of-world-mental-health-day monthly 0.5 2021-10-11 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1633960944272-OMGE9XYSOA21BU1MSPC3/unsplash-image-I8gQVrDcXzY.jpg Blog Articles - In the Spirit of World Mental Health Day - Now, in the depth of depression, sometimes we do not have the energy to reach out to those we love, or sometimes we are too defeated. That’s very common and valid. Sometimes we feel shame for talking about our feelings, or we do not have anybody we trust for support. We worry about being a burden, or being judged. There are other resources out there, free and confidential: https://www.saramackelcsw.com/blog/what-now monthly 0.5 2021-09-21 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1632238594954-4OR4CACXLRC77PV8Z5V5/unsplash-image-NGmotXYUCRU.jpg Blog Articles - What Now? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.saramackelcsw.com/blog/validation-or-toxicity monthly 0.5 2021-08-11 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1628706735891-BTBMGTT65795JKX8P6DV/unsplash-image-qBPs4-GRx2U.jpg Blog Articles - Validation or Toxicity? - Phrases/visuals like this drive me nuts. I am so tired of toxic positivity. It’s never been validating before, and it definitely is not given the past year all of us have experienced. I think it very well can work for a certain type of person and a very specific mindset. Or it can work for someone who is really good at/familiar with pushing their feelings aside. https://www.saramackelcsw.com/blog/loss monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1627485760786-1U02FEFVPEFF6H8DADXK/unsplash-image-kFVmYjK6hZ8.jpg Blog Articles - Loss. - It’s normal to experience all of these feelings, and dance from one to another across the board. But what do they look like? https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1627486478652-DDZ5386BRQB4KKBTYYUK/unsplash-image-K2ru05DM5lY.jpg Blog Articles - Loss. - The hardest part is recognizing that these feelings (as much as they feel permanent), they won’t last forever. That’s when growth happens. When we stop fighting the feelings. Again, all of these emotions are completely normal. The next hardest part, in my personal and professional (from what I see in my office) opinion, is feeling like no one else can understand, relate, or really get what you are going through. No one else experienced the same exact type of loss as you. Even if two people were in the same experience, or lost the same loved one, your experiences are unique and different. Your journey is, and will be, different. https://www.saramackelcsw.com/blog/availability-boundaries monthly 0.5 2021-07-20 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1626791858431-EU9UQF9WN3UBDYRJECVK/unsplash-image-tLZhFRLj6nY.jpg Blog Articles - “Availability” boundaries - Social media has led us to believe people need to be available daily. Here’s the thing, we don’t. Social media has led us to believe we need support during every struggle. Here’s the thing, we don’t. https://www.saramackelcsw.com/blog/but-why-therapy monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1625085655668-8CVA3T7FEA7L9JOHHE7I/unsplash-image-BuNWp1bL0nc.jpg Blog Articles - But why Therapy? - - We may want to talk to someone unbiased. -We may want to talk to someone who won’t be at our holiday dinners. -We may need more insight from someone who has studied the area of concern in our life. -We may just want somewhere that is our space. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1625085792778-4ARYYR6AEBPUWS4CD5OP/unsplash-image-F9DFuJoS9EU.jpg Blog Articles - But why Therapy? - Sometimes it’s just really, really nice to go somewhere and have someone hold the space for you. Hear you out. Validate your emotions. Support you in figuring it all out. Then, leaving the room and returning in a week. https://www.saramackelcsw.com/blog/i-just-dont-have-it-in-me monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1623270627191-X8FHH4PBQQ6C1YRBMZAF/unsplash-image-JYFmYif4n70.jpg Blog Articles - I just don’t have it in me. - Think of a quiet, moment-to-pause activity. Could be a walk, taking a seat and picking up a book, laying down and listening to music, sitting outside and noticing how fresh (or not…it’s very humid currently) the air feels. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1623270781674-7PNX4VQNDHRT8BNSLVT2/7213a7dec0a89e69e3827f0e0c11ff16.jpg Blog Articles - I just don’t have it in me. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.saramackelcsw.com/blog/be-mindfulfor-the-sake-of-you monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1621093638150-C1DNMHX1UNDS7KHRC2C1/unsplash-image-V53QmbO25Fs.jpg Blog Articles - Be mindful…for the sake of YOU. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1621094113709-FAP7Y70UBRTJGYSFSVKH/unsplash-image-zQDUKoUxAsE.jpg Blog Articles - Be mindful…for the sake of YOU. - This might feel like a lot. You might feel uncomfortable starting out. Give it time. Keep trying. You’ve got this. Peace is possible. https://www.saramackelcsw.com/blog/where-do-i-even-start monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1619019601426-TV4ZSC18ZH6K2JA2PAFK/unsplash-image-2xuBvG9fQ1c.jpg Blog Articles - Where do I even start? - I like to explain negative thinking patterns as a tornado. Once you start, and let the speed kick up, it feels impossible to get out and stop it. https://www.saramackelcsw.com/blog/starting-the-journey-to-change monthly 0.5 2021-03-27 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1616866684635-PGLPDY0J3TL0R5PC7MZ5/unsplash-image-TfwYIaj6vOA.jpg Blog Articles - Starting the journey to change https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1616866428653-77ER65AMU241BNXZ3474/15e9e643588f002dc7d0e647b81b6f11.jpg Blog Articles - Starting the journey to change https://www.saramackelcsw.com/blog/lets-normalize-okay monthly 0.5 2021-03-10 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1615411877308-7IJOQAXBXEZN2BPNYN3T/unsplash-image-pzMP-RGJ7mY.jpg Blog Articles - Let’s Normalize “Okay” - Any human being: “How are you?” Every human being: “I’m good! How are you?” https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1615412107741-HCAPXF0N5WQB592KV682/unsplash-image-Yui5vfKHuzs.jpg Blog Articles - Let’s Normalize “Okay” https://www.saramackelcsw.com/blog/the-best-kind-of-support monthly 0.5 2021-02-23 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1614106068999-WJZOV3WSGO0T8V3H1CTI/1_-o7wHmfOAtjGhyNv3qqkfQ.jpeg Blog Articles - The best kind of support. - Here’s something I believe very clearly: we need support. Whether that means supporting someone else, or support for yourself…we need people. If we didn’t need people, then this would be an apocalypse and we would all eventually be very sad. https://www.saramackelcsw.com/blog/everybodys-least-favorite-pal-anxiety monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1612820030636-GGRDFY1W61O942FH773P/shutterstock_619960997_370864.jpg Blog Articles - Everybody’s Best Worst Friend: Anxiety https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1612820825126-QWC11NU09GOF1QNNAHRL/1296x728-shout.jpg Blog Articles - Everybody’s Best Worst Friend: Anxiety - On the outside : *Need for control *Quick reaction of anger *Doing everything yourself/overly involved in too many things OR doing absolutely nothing at all *Overly talkative OR completely silent (yes, it can go both ways) *Fainting or feeling faint Just a few to name. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1612820633245-WVKTOEO5OBSXR3IKCYCR/free-floating-anxiety.jpg Blog Articles - Everybody’s Best Worst Friend: Anxiety - On the inside : *Extreme focus OR a level of dissociation *Racing thoughts *Physical aches or pains, stomach aches, nausea or vomiting *Need for constant sleep OR insomnia *Breathing irregularity Just a few to name. https://www.saramackelcsw.com/blog/entering-vulnerability monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1612209988825-7NVZ2CIHK67B546J9Z6K/empower-motivate-inspire-4.jpg Blog Articles - Entering Vulnerability https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1612209609340-XFZRKJX8DCACMD798VEL/dxby2eqi5n321.jpg Blog Articles - Entering Vulnerability - In regards to the above challengers, I am going to leave this image with you. Talking might seem little, but it can be enough. https://www.saramackelcsw.com/blog/self-care-is-a-process monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1610039145492-K0IT77RZGU0SO9RD441B/image-asset.jpeg Blog Articles - Self-Care is a Process. - I’d like to encourage a shift in our mindset - with both how we view self-care, and how we view expectations of ourselves. Self-care can be a variety of things, they don’t have to strictly include hobbies or baths. How can we change the expectations of ourselves? Let’s start with this: I am worthy of self-care. https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1610038860991-P1JIXJQ9JAVJPBSTIF5O/FullSizeRender-88.jpg Blog Articles - Self-Care is a Process. - Let’s take better care of ourselves. We deserve it. https://www.saramackelcsw.com/blog/end monthly 0.5 2023-02-10 https://images.squarespace-cdn.com/content/v1/5fe218559fc0e1666dcbf85f/1608659865148-PXFCX5RDWGR4KZQVELF0/w3.jpg Blog Articles - The end of 2020 - Your turn: What have you experienced this year? How have you coped? And what are you proud of? Reach out. 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