TRANSCRIPT 🔗
John Adams: Welcome back to another week of the Health Tech and Wellness Podcast. I'm John Adams.
Crystal Nevedale: And I'm Crystal Navidale.
John Adams: And last episode we talked about fear. And I think fear and anxiety go hand in hand. So this week we want to talk about anxiety, right? And what does anxiety do, especially in that fear, right? So at the end of the day, sometimes there's nothing actually happening in front of us at that moment. There's no decision that has to be made right now, this second. There's no immediate problem that needs to be solved, but yet somehow our brain is still going 100 miles an hour. What if this happens? What if that happens? Did I say something wrong? What did they mean when they said that to me? Now, before we go any further, I wanna give a little bit of a disclaimer, okay? We're gonna talk about a lot of things. In the world of anxiety that we deal with on a regular basis, that is not chronic, right? If you are a person and you're hearing this episode or you found it because it's got anxiety in the title, if you have chronic anxiety, no podcast, no person on here, even if it's a doctor on a podcast. That's not going to help you. You need to reach out to somebody who you can sit down with, a doctor, a professional, and get some help. That is something that I hope nobody deals with, but I know a lot of people do deal with. What we're going to be talking about is the things that we can control, the things that we can do some exercises in our own life to help deal with. So if you're One of those people with chronic anxiety and you wake up anxious, you go to bed anxious, but yet nothing's going on. Yes, listen to us. We might give you something, but reach out to a professional, reach out to your doctor, talk to somebody. because that's not a fun way to live. Now that we've gotten the PSA out of the way, let's talk about the anxieties that I've dealt with in my life, that Crystal's dealt with in. Her life that people are dealing with right now that we could technically do something about, right? So, Crystal, I'll kind of start with you with a pretty simple question. And I don't think you are. Maybe you'll surprise me, but do you think you're an overthinker?
Crystal Nevedale: This just depends on the situation, but yes, the in some aspects. But I usually I can reel myself back in with lots of practice, you know? And Emily helps me reel myself back in because sometimes I'll be anxious about like I have this list of fifty-nine things that get done and I have thirty-two minutes to do it. And she'll be like, But does that thing really need to be done right now? Or you know, so I have other tools in my life that help me reel myself back in, but I Absolutely have the pre disposition of being an overthinker. Yes, indeed.
John Adams: Okay. well, so let's let's break that down a little bit. Let's peel back the onion. Do you think that that's thinking something through, or do you think that that's thinking something to death? Does that make sense what I'm saying there? So thinking it through
Crystal Nevedale: Yeah, I think it's probably thinking it through more so. Like I'm trying to line
John Adams: Yeah.
Crystal Nevedale: up in my mind. So like for me when I write things down on a piece of paper, it's so much easier to say, okay, check, check, check. But a lot of times I feel like I'm a little bit too busy to even get the pen and paper. So then I'm like creating this checklist in my mind. Well while I'm creating the check checklist in my mind, I'm anxious because am I am I ever gonna actually get the checklist c accomplished? So I think that what I'm learning right now from this conversation is I probably should write it all down anyway.
John Adams: So that was kind of where I was going with this. So I'm very OCD and sometimes my thinking it through can really turn into thinking something to death because I don't write it down or I don't do the things, the simple little steps that I can go, okay, you've got this. Boom, you've handled this. It's it's done. Like, what are you still anxious about? Right. Because if you do write it down, you can check things off the list. That helps a lot with that anxiety. Yeah. Yeah.
Crystal Nevedale: And you feel like you've accomplished something. That's what it is too. Like I feel like for true happiness you have to feel it accomplished in some point of your life of the day. You know, like if you go
John Adams: Yeah. Yes.
Crystal Nevedale: through a whole day, I don't know about you, if I go through a whole day and I don't go anywhere and do anything, I feel like trash. But as long
John Adams: Yeah, yeah.
Crystal Nevedale: as I know I've accomplished X, Y, and Z, I can lay around a little bit more, you know? So yeah.
John Adams: No, exactly. and that's kind of where you know we really want to start to to deep to deep dive into this is is when does thinking about the future and planning turn into overthinking, right? I think most of us can agree that thinking ahead is a good thing, right? Okay, I I'm starting a business, I have to think about. You know, tax write-offs and things and how to do that and money to set aside because I'm gonna owe something, right? No matter what I do, even if you could figure find them all, you're always gonna owe a decent chunk of change to Uncle Sam. So planning is good, but thinking about the consequences before you make a decision,
Crystal Nevedale: Right.
John Adams: is that always good? Okay, sure. I need to know that, okay, yeah, I could owe this a lot of money if I don't do it the right way. But how soon do you let that become crippling and stop you, right? So where does that line get crossed? Where do we draw that line in the sand? And when does thinking about something stop helping us and start making us completely miserable? 'cause you can only think through a situation so many times before you're not actually discovering anything new anymore. You literally just hit a brick wall and you
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curl up into a ball and you you don't go any further.
Crystal Nevedale: regurgitate the same thing over and over again.
John Adams: Over and over. So instead of us just continually taking laps around the track, right? Instead of going through the same information over and over, the same possibilities, and getting no new answers, how do we know or how do we find that time when we know we've crossed that line? What how do we in our minds, and this let's kind of dive into this a little bit? How do we or you, Crystal, when you know that you've kind of gotten to that point and you've like you said, you've got somebody now who's kind of going, well, let me let me let me tell you, you probably do you need to do that right now? But on your own, how do you know when you've kind of crossed that line of okay, planning, overthinking?
Crystal Nevedale: I I think it's like a personal thing. Like in my mind I just know, like I'll say, Look, this can't be dealt with today. Nothing in your mind is fixing any of this. It's time to let it go until it's the appropriate time to worry about it. Give you a prime example. I do not like to plan ahead for a lot of things. And Emily sent me a message yesterday about our Christmas party on July twelfth. Or I'm in July on December twelfth. And I went and wrote out all this stuff and I go, you know what, let's talk about this when this is relevant. None of this matters right now. I'll put it on the calendar. You know, because I was worried about X, Y, and Z, like it's right before the end of the holiday. I need to work late and all these things. I'm like, yeah, it's not it's this is not serving me. But recognizing things aren't serving you is sometimes very valuable, you know. So I I'm starting to recognize that a little bit better.
John Adams: Yes. There's many. Yeah. There's many, many, many, many, many nights before I found meditation and before I found some nice ways to shut my brain off. when I would go to bed, and this is all throughout my life, not just in my current, you know, journey that I'm on. when I lay down in bed and my brain goes into those two favorite words. What if? And then now I'm running through every scenario in my brain all stinking night. And then you look at the clock and it's 12 o'clock at night. Then you close your eyes and your brain is still going. And then you look at the clock and it's two thirty in the morning and you still haven't slept. So it was almost getting to the point where it was very crippling. And I had to find meditation and I had to find ways to get my mind to stop. And one of the biggest things, part of that, was I'm in bed. What can I do at this moment to affect anything that I'm thinking about tomorrow? Absolutely, God bless it, nothing. So now what do I got to do to fall asleep? And that's where the meditation and that's when I started looking into that stuff because it's 11:30, 12 o'clock at night. What can I do? I can't make any
Crystal Nevedale: Right.
John Adams: phone calls. The places I need to call are not open. The things that I need to handle are not, nobody's available. Everybody's asleep but me. What can I do to control this right now? Absolutely nothing. And I get it. That's easier said than done. But have we tried that? Have you laying in bed right now or listening to this episode and things are going through your mind? Have you just thought about the fact that can I can I truly do anything about it right now? If I can't.
Crystal Nevedale: Let it go.
John Adams: How'd go?
Crystal Nevedale: You know, I was I dealt with some of that like in the beginning of my business. I would have so many ideas in the night and it would literally keep me away. It doesn't happen anymore. But when I was first starting my business, I I kept a notepad next to my bed. I'd turn on my light, I'd write the stuff down, and it honestly helped me sleep. It got it out, so I felt like I didn't forget about it the next morning. I could look at it. but that might be a a tool for somebody that might work.
John Adams: Yeah, I I actually I I call it a brain dump. It's something that I do now. so if you have, you know, an Android phone, use, you know, the voice, use the voice sim assistant. This is why I tell you to do it this way. if you got something on your mind, write it down. If you can get up and actually put pen to paper, great. But if you can't, you're just laying in bed, just you know, hey, and I'm not gonna say any of the assistants' names, but hey, whatever that assistant you have on your phone or whatever next to you, take a note for me. And then I have an alarm every day at 9 a.m. that pops up on my phone and it says clean your brain dump. And all of those things from the day before that popped into my head and I just kept thinking about them are sitting there waiting on me. And then all I have to do is
Crystal Nevedale: That's brilliant.
John Adams: go, that's stupid. Yeah.
Crystal Nevedale: Yeah.
John Adams: I love it. And eventually I'm gonna do an entire video on setting that up. And I it's all compartmentalized. I have the brain dump file. Then I have the, like I was saying, that's a stupid one. Delete. At the end of between nine and ten o'clock, that brain dump needs to be empty. And then it needs to be cut and part and mentalized. It's either going to be deleted or yes, I need to deal with this, maybe not now, but whenever whatever. And I have different things. And I because my brain does not shut off. I'm constantly thinking about things and I'll never get anything accomplished because. This thing is on my mind. And then I go to this thing. And then my brain just doesn't stop. So I did. I had to create a brain dump. One of my mentors gave that to me. and it's a a gift that I give to you if you've never done that. But set a reminder in your phone for every day at whatever time you have that opening to go through and clean it out. And by the end of that hour, the goal is that brain dump needs to be empty. Just
absolutely.
Crystal Nevedale: Where's the file at where you say that it goes into a file like
John Adams: It should be either deleted or put where it needs to be put so you can work.
Crystal Nevedale: Where's the the part of the app? So it's so it'll be Samsung
John Adams: So have my notes file.
Crystal Nevedale: Notes.
John Adams: It'd be Samsung notes or I I have my Apple notes. So everything just goes into there.
Crystal Nevedale: Okay, so those are the two options.
John Adams: And then yeah. So let me go into here. Yeah. You're
Crystal Nevedale: I'm gonna practice that when we get off. I'm gonna see how if if it works on my phone. 'Cause that's really smart. That
John Adams: you're gonna love it. And all you have to do is yeah, yeah, just just make yourself, you know, different files. And you know, the first one. Is going to be your brain dump file. That's the one that every note goes into when you first start. And then you have your different files and you just move it where you need to or hit delete. And it's
Crystal Nevedale: Okay.
John Adams: the best thing that I've ever done because my brain doesn't stop. And I don't carry a pen and paper with me everywhere I go. And especially laying in bed, I don't want to get out of bed. I already can't sleep. If I get out of bed, now I'm awake. So I just, you know, hey, S-I-R-I. Take this note for me. It's in there. And then now I can say, okay, now I'm not going to forget about it because it's in there and it's going to remind me at nine o'clock. So that's part of the anxiety was
Crystal Nevedale: The g yeah.
John Adams: I'm afraid if I stop thinking about it when I wake up tomorrow, I'm not going to be thinking about it. I'm not going to get it done. I can't do anything about it right now. So what do I do with it to get it out of my head? So it's a gift for everybody.
Crystal Nevedale: That's a good smoke.
John Adams: Try it. so now let's ask this question. What if you can do something about it? What do you do?
Crystal Nevedale: Do it.
John Adams: I know that that's a blanket question. Do it. That's it, right? I can handle it right now. Instead of sitting here thinking about it and being anxious about it and agonizing over okay, now,
Crystal Nevedale: And forgetting and
John Adams: okay. The doctor's office is open. I haven't gotten my blood work. Call them. What can it hurt? Right? Instead of sitting here looking at your phone and hitting refresh. On your my chart over and over and over and over and over. Just call If you can handle it, get what is that one little thing that you can do to get this piece of anxiety out of your head? Don't go to Dr. Google.
Crystal Nevedale: You know, when I travel, that happens a lot.
John Adams: And I'm talking on the on on a health side. Yeah.
Crystal Nevedale: Yeah, like when I travel I'll have a lot of that. If I don't have my stuff packed the night before, I'll I won't get any sleep. So I have everything literally packed, sealed up and sitting at the door. So
that in the morning it's like out the door. Otherwise I'd lay and did I forget this? Did I get that? It's like, my gosh, just get over with it and just do it now, you know? I learned it took a little while to learn that, but it's much easier. I sleep much better now. The night of travel anyhow.
John Adams: Yeah, I so with my O C with my O C D I travel was bad for me. going to work was bad for me. We've talked about in the past. I I have a number, it's five, and I have to check things. And we've done that. I mean heading down to Amish country and we're, you know, 30 minutes away. And I'm like, did I lock the door? I can't shut my brain off now because I don't know if I did. Same thing with you with packing. Do I have everything? You know? So we we have to find those things. And not everybody's gonna have the same thing, but you gotta find a way to just get that out of your mind. so I guess my next thing is this. And same thing with, you know, we were talking about the doctor's stuff, or we're talking about any of that. You don't have tomorrow's information yet, right? You don't know how something's gonna be tomorrow. We're stressing over tomorrow. What are you missing today? Because we're stressing over tomorrow. We don't know what tomorrow is gonna look like. Is tomorrow even gonna be here? We don't know. Why are we
Crystal Nevedale: Right.
John Adams: worried about tomorrow? Like we feel sometimes like that worry's protecting us because we're rehearsing tomorrow in our head over and over and over, but really all you're doing is losing today rehearsing for tomorrow. anything else you've got on your side?
Crystal Nevedale: No, just try to find tools to help. I mean with anxiety. There's lots of tools out there. You can Google massive amounts of tools and just try to work through them and find ones that work for you. It's not gonna be the same. How I deal with it is not gonna be the same as you wanna deal with it or John deals with it. but there are lots of tools. So just try to find out what works for you.
John Adams: Yeah. I wanna hit one other piece of anxiety that this is kind of one of Cindy's. Is it's not as much as worrying about the future. But worrying about the past, right? Things that send you backwards. So have you ever had a conversation that you just keep replaying later on?
Crystal Nevedale: Yes. but yeah.
John Adams: Why did I say that? They probably took that the wrong way. Did that sound stupid, right? I I texted them an hour ago and they haven't replied. You know. So how do we deal with that? How do we deal with those moments?
Crystal Nevedale: I don't know how you deal with them.
John Adams: Form If I have to, if I absolutely have to, again, just like the can I deal with it right now thing. If I think I said something, look, me and me and Frank, my neighbor, we just had this conversation. I thought I said something that offended him. I'm beating myself up over it. I'm overthinking it. All I did, I gre I hate that I. Zero sugar monsters. These things are my bane of my fing existence. But I drink them. So does he. I grabbed one out of the refrigerator. Well, two, one for me, one for him. I walked over. I said, Hey Frank, let's have a conversation. We talked about it. Me sitting here wondering, did I just offend him? Did I say something stupid? Would have gotten me nowhere. Absolutely nowhere. I walked over, I Hey Frank, I just want to talk. At the end of the day, he's like, dude, I don't even what? I didn't even I didn't hear it that way, but we just talked about that last week in the fear episode. We're always fearful over things that we think people are thinking about us. We give ourselves way too much credit. That's part of it. He didn't even hear it the way I heard it, didn't take it the way I took it. He it was to him, it was just a normal thing. But to me, now I'm beating myself up. Over this, right? So that's a an example that I don't know how many people will truly ever have the nerve to just reach out, but why not? Why do why are we afraid of asking? You're you already think you did something wrong. What else can it hurt to find out? And maybe just maybe if you did, maybe you could fix it.
Crystal Nevedale: Right.
John Adams: So that's kind of one of my things. I mean, I don't know if you're able to do that or if you're if that's something that you avoid,
Crystal Nevedale: I'm yeah, I just ask.
John Adams: but
Crystal Nevedale: I just ask. I'm you know, I'm kind of straight to the point. Yeah.
John Adams: Very blunt. Yeah.
Crystal Nevedale: If I if I offended someone, I'll definitely ask. I'm not afraid to say I'm sorry. I scrip all the time. Sorry is something that I've adopted. Like I yeah, I don't say if I don't mean it, but I if I mean it like I'm gonna tell you I'm sorry, like I did it wrong. I'm okay saying that. That's hey learn, you know.
John Adams: Yeah. Yeah. And I think a lot of us are afraid because now, okay, well, okay, I did offend them. So now I gotta say sorry. So now I feel stupid. No. You you did the bigger thing.
Crystal Nevedale: No. It's you're being the bigger person by owning up to your
John Adams: Yes. Yes. so we'll we'll ask one more question of each other and then we'll wrap this one up because one thing that we always Well, that I always c notice when anytime I'm in one of those anxious moments, I would say nine times out of ten, it's something that is outside of my control. It's not the easy walk over and talk to Frank. It's not the easy pick up the phone and call the doctor. It's not the easy, it's something that is just literally out of your control. I'll give you an example. And then we'll go into this. I I love it and I hate it all at the same time. Okay, I have the US Postal Service app on my phone. So every piece of mail coming that day in the morning, I get an email that says you're getting this, you're getting this, you're getting this, you're getting this. Well, the other day, I got a thing in the mail from the IRS. Now,
I've been self-employed technically driving Uber for the last couple of years. This is all new. So I'm like, they don't even have like. What am I getting from the IRS? Am I getting an audit? Like my brain would not stop. I know my mail usually runs between two and four. This is eight, nine o'clock in the morning. I'm Googling because it shows me the sending address. Okay, what normally comes from this address? It's not in my control. The mail will be here at two, three o'clock. Why are you looking at this?
Crystal Nevedale: Right.
John Adams: It's literally when it got here, it was one of those things where, hey, based on your you know, tax records, you qualify for this savings benefit or something up to a thousand dollars a year or whatever. It was stupid. It was nothing, but because I'm self-employed, because I do file, you know, taxes and write-offs and my mileage and all my brain would not stop. There was no controlling it. So are you good at recognizing? Cause in that instance, I wasn't. I mean, I was beating myself up trying to figure this out because we don't get things from the IRS normally, right? And if you do, it's never normally something good. So I couldn't. I I failed. I until the mail got here and I opened that damn letter, I couldn't stop. So are you good at recognizing when something's just out of your control and just going stop, John or stop, Crystal? I can't.
Crystal Nevedale: So I had a situation. I was just hacked for about three thousand dollars on my personal account. And it happened, I found out at two p.m. at the sh no about two thirty at shop, by two thirty-five, I locked my door, walked out, and went to the bank. I thought I'm not sitting on this for an hour and thirty minutes. I'm not dealing with that stress for what reason. Going over here to talk to John to see if he can figure out where my money's at. And
John Adams: Yeah.
Crystal Nevedale: my friends that works, you know, like our buildings connected. She goes, Where are you going to go? I'm going to the bank, be back in a little bit, or may not be. Like I'm not
John Adams: Right.
Crystal Nevedale: dealing with this stress all day. So yeah, I still don't
John Adams: Yeah. Yeah.
Crystal Nevedale: know what happened yet. But the whole entire time I was in St. Kitts, they spent over three thousand dollars. And it's on my personal account that I don't usually do anything with except for pay insurances out of. So They could clearly see like I was out of the country. So I'm
John Adams: Yeah.
Crystal Nevedale: still waiting. But yeah, I don't I don't hold stress like that. I gotta go figure it out right now. Cause I'll drive like you drove yourself nuts about it. I would have drove myself bonkers. And I wouldn't have gotten anything
John Adams: Yeah. Yeah.
Crystal Nevedale: accomplished. Not one darn thing. I would have ran every customer out because I was frustrated. So I was like, all right, Chris, so let's just go deal with this. But yeah, totally
John Adams: Yeah.
Crystal Nevedale: understand that. Totally understand.
John Adams: Yeah, so that's one that I think both of us can work on. And if anybody listening in in the comments, if you want to throw, hey, I've I've seen this this thing and check this out or whatever. because that's one of those, you know, easier said than done moments when you've got three thousand dollars out of your bank and you're like, wait a minute, and what else is going on, right? How did this happen? Or you've got this mysterious letter coming in the mail that you're pulling your hair out, whatever that is. You know, so I want to throw that out to the people listening. How do you deal with that? Have you ever had that situation and you were able to successfully get your mind out of that world? once I got the letter, I felt great. Once you went to the bank, I'm sure you felt great. But in that moment, like it is so out of your control, and you still can't stop beating yourself up or dealing with it, right? So I'd love for anybody listening. If you've got a way to deal with that, throw it in. This is we learn from each other. but it was not one of those brain dump moments. I couldn't say, hey, you know, S I R I put this in. No, because I was not going, I was going to figure it out. I couldn't wait until 3 p.m. I wanted to know what is going on. Yours the same way. And with the bank, I'd have probably even been worse. do you have the ability to put a temporary lock? On yours through your app? Okay, good.
Crystal Nevedale: I did, yeah. As soon as I went to the bank I did that. But yeah, once I started looking for my card, I couldn't find my card either, which is odd.
John Adams: God, this was a few years back. we had a it was only a dollar. They're doing a test, and we I have my app set that anything over, you know, 99 cents comes out of my bank, I get an alert immediately. And it's pretty hard to do any transaction under ninety-nine cents. So that's why I have it set that way. And we got a it was like a dollar and a penny or something transaction, and it was out of I don't know, Philippines, wherever it was. Immediately I hit lock and then you got a hold of the bank. And what had happened, and this was a few years back, Cindy'd used our debit card at Target. And Target had skimmers. in their store and they didn't know it until afterwards. And I think we were one of the first people because it actually made like Fox 8 News after that. but yeah, a lot of people's cards got hit because I don't know if it was an inside
Crystal Nevedale: Wow.
John Adams: job or an outside job. I'm not 100% sure, but there were skimmers installed on the registers and every transaction, the card information was just being sent to wherever. And luckily They were it was a first attempt on ours, and we caught it, but it that's exactly what it was from. And then we had to get new cards and all that stuff.
Crystal Nevedale: You know, I've heard that tapping is safer. Is do you do you know if that's true, if it
overrides the skimmer or how that works?
John Adams: So so the way that so tapping itself, I don't think is safer. But if you have like and I I don't know Android as well as I know Apple, but I'm pretty sure Android's the same. You can look it up. But like Apple Pay, I have my debit card in my phone. And when I tap with my phone, what it does, good lesson for anybody who has had this happen. so Apple Pay and you can look into Google and see if it does the same thing. It doesn't give my actual card number. It gives a one time random card number that's pre approved for the amount. So even if there was a skimmer, that card number will never work again.
Crystal Nevedale: That's interesting.
John Adams: Yes. So that's why I like it. Now, the only way that it does work, because I questioned that is well, what if you return something and you bought it that way? It will re it will work in the reverse. Like you can refund to
Crystal Nevedale: to that.
John Adams: that number, but you can't hit that number for more money.
Crystal Nevedale: Well, that's interesting. Thanks for sharing that. That's cool. I'm gonna have to check on my phone and
John Adams: Yeah. Yeah. So
Crystal Nevedale: see if it's the same.
John Adams: yeah, check into because I know there is a Google Pay, right? And
Crystal Nevedale: Is it?
John Adams: as long as it does the same thing, I know Apple Pay does it, but check into Google and what it does, like I said, it just gives a random number every time. So and
Crystal Nevedale: That's so neat.
John Adams: you could yeah, you could even test it out on your own PLS. I mean, not that you want to buy something from your own store, but if it works You when you tap it, it won't give you your actual card number. It'll give you a rand it'll still say Amex or Visa or whatever, but then it'll it's like a random
Crystal Nevedale: Hm, all right. I'll learn more about that. That's interesting. There's the tech part of our show. No, that's good.
John Adams: So we went off on a little tangent there. Yes, there's the tech part. But no, but talking about anxiety, you if you're one of those people that worry about using your card somewhere, those are the things that kind of help bring some of that anxiety back down because now you
Crystal Nevedale: Yeah, absolutely.
John Adams: can feel comfortable using your card at a gas pump, right? That's one of the biggest ones for people to get hacked, is they have those little skimmer flat things that they put over the little tap. That's why I said tap is not as secure as you think. They can put those little things on there and they just go through R Wi-Fi or RF or whatever to wherever the thing that they have collecting everything. And so yeah, that's why I use my phone. It Walmart actually is about to get Apple Pay and Google Pay. Previously they didn't have it. and that'll make me thrilled because I I don't use my card. I mean Other than having my license on me, I could leave my wallet at home. I tap my phone everywhere. So other than that, we'll wrap this up. Any other advice that you can give for somebody dealing with anxiety?
Crystal Nevedale: Just find some new exercises and track them all until something works. One thing I do also is breathing exercises. That's something to look into. If you're having anxiety, it's a great way. Meditation, breathing, exercises, and but keep Googling it. Learn about it. Learn about yourself. And not everything works for the same for each person. So it does take some trial and error.
John Adams: Yeah. one thing that you've mentioned in the past that's really big with anxiety is movement. you don't I'm not saying go to the gym, but exercise, movement, getting up, that, you know, going for a walk, a lot of that does help because you start to really you know, release certain endorphins and stuff and that'll that does help. So anything but back to my original PSA, I'll I'll repeat it again. if you do deal with chronic anxiety, if you're one of those people that it doesn't take a letter coming to your house, or it doesn't take a somebody hacking your card, if you just wake up anxious, you go to bed anxious, please reach out to your doctor, reach out to somebody, a professional, and schedule an appointment and have a conversation. because It's not good for your health. It's not good for your mental health. It's not good for any of the anything in your life. So the things that we were talking about are are, you know, minimal compared to that. So again, if you need to speak to somebody, reach out to your doctor, reach out to a professional. but as always, guys, we'll wrap this up like we always do. Stay healthy.
Crystal Nevedale: Stay balanced.
John Adams: And keep driving forward. We'll see you next time.