Good evening. Everybody and welcome to session 3. It feels like we're sort of really moving fast.

I think this time, this time of the year, I don't know, something weird, isn't it? So, sort of start to speed up and before you know it, you're in spring, and before you know it, you're in summer, or maybe that's just, wishful thinking, given that we are due a, cold snap here in the UK. And I was reminded from some traffic, some really lovely.

Responses and communications I've had from people from, far and wide really who are accessing this course, some via the recordings, and some people who come on live, and, . It it just getting that sense of remembering that, we have people, so welcome to those of you accessing the course via the recordings and welcome to those of you coming in live this evening. And, we shift, we make a bit of a shift over to some cognitive work tonight, and I think it's really important that we do make that shift, because we've really focused on.

Emotional intelligence and . The, the, the neurology of emotion. And, beginning to understand that old brain, new brain link and how it impacts on emotion.

Do you remember last week we looked at the emotion boat sort of approach, and getting a sense that the emotions, pick up the thoughts on the way and deliver them at various speeds, sometimes with, lovely peacefulness and calm, and sometimes with slow, turgid sadness. And when it's anxiety, those emotions come fast. And so, we do make a bit of a shift tonight, and I think it's, I think it, it, it, it fits really, really well.

So a real big welcome to everybody. It's lovely to have you on board this evening. I look forward to my, to my Tuesday evenings actually.

I know it's, it's, it's one of those courses I'm really, really enjoying. And I was talking to some GP colleagues today. About the work I'm doing at the moment.

I was telling them about this course, and they were saying, God, we so need something like this for the GP community. So I said, Well, I'll, I would probably rewrite it, to fit maybe my knowledge of GPs, but, you know, be very happy to reprise this, because I think GPs like you guys are really feeling, . The the shift that's happening within the culture of of that profession and from some of the emails I've had from and communications I've had from people in the veterinary industry over the last few weeks, probably as a result of doing this course, and, you know, as you know, Mike Scanlon has been working with.

Vets now for probably nearly 10 years since my first introduction via the webinar vets and, and the wonderful Anthony Chadwick, who, who sort of started this this ball rolling, and some of the vets that I've been in communication were saying that it does feel like the sort of lived experience of being a vet has changed and is changing, and with any change comes comes pressure and sometimes threat, I think. I don't know if that's something that you guys would concur with, but a few people have emailed me this week, and that's been really lovely. And a couple have come through via LinkedIn as well.

And what I do is, as soon as I do get any communication in between sessions, I do always reply. So, remember you've got the chat or the Q&A, if there's questions or queries about today. And also feel free to contact between sessions.

I enjoy that contact. I'm so much less busy these days as well. And so it, it, it, it, it, it's fun to do.

However, One of the messages that I had was a sort of sober reminder. That, you know, yours is a profession that. Has over the years.

Had its own sadnesses and links with mental health and so I'm reminded each week and particularly this week from one of the messages I had about, you know, just how tough it is sometimes in, in the veterinary world, just to remind you that never sit on this stuff, you know, if that emotion boat is carrying deep, deep sadness, pay attention to it. If what you're getting is overwhelming. Old brain fear response, new brain coercion in a very critical way.

Act on it, seek help. It is really important and make use of, vet life. I remember when vetLife was first set up and, just thinking, gosh, such a forward thinking profession in terms of mental health.

And, . You've been on a real journey as a profession, and I still think there's work to be done, a lot of work to be done, but it it it's great to have you all on board. So if we go to the bottom of this slide, I know Mike, why did you put?

If you feel that it should have been at the bottom, why didn't you stick it at the bottom? Well, I, I, I think I, I don't know really, I think it's because . Of a conversation I was having earlier.

Actually with an online conversation with one of the vets that's currently on the course, and they were talking about one of the issues they have is, you know, Mike, you're already giving us. You're sharing with us a whole, a whole range of approaches of options of how we might harness some of this neuroscience therapeutically, you know, and, and. What should we, we can't take it all on board.

What should we take and what should we let go? And as a rule of thumb, what I say is that try. And engage with as much of what we share on this course as possible and make a judgement about it because some of it will really resonate with you and some of it will have meaning for you.

And some of it will absolutely work for you. And some of it just won't, you know, because we're all absolutely individuals. So as we do create these new habits and new conversations.

It's really difficult to . Create habits of everything that we're gonna share. So I suppose the way to use a course like this is to work out what resonates with me, what seems to make sense to me, what, when I try it.

Helps, and if it does. What we know in terms of developing brain plasticity is don't do it once, do it 100 times. And it's about creating new habits, new routines that absolutely work for us.

So How are you doing with the waking up and remembering to engage in that 5 minutes of physiological sighing, which the evidence base is telling us is as helpful as engaging in a short meditative process upon waking, and the evidence for short, . Small dose mindfulness is growing almost daily into the the the evidence that we can, we can achieve a mindful state with a very short meditative process in the mornings. Similarly, we can create and start our day with calm.

By getting into a 5 minute physiological sighing practise, ideally, even if it's cold outside with the weather or the sun, if it's there, even better, just bathing our face as we do it, just getting that early morning contact seems to be so important for circadian rhythms and sleep, which we'll look at in a great lot of detail next week. And then remembering to use some of this breathwork between the tasks and remembering when your old brain gets activated when you feel the emotion boat of the surge and the outboard motor of anxiety, the quickest, most effective way to restore cough, it seems, is to engage in. A breathing process where the out breath.

It is longer than the in breath. And the ultimate breathing exercise that I've come across that I use and that my clients use is the physiological sign. And getting into the habit.

Of labelling emotion. Do you remember we looked at this last week, spotting and naming emotion. And then bringing curiosity to it, developing that new brain dialogue that Encompasses naming and spotting emotion, but also recognising, ah, that's all brain stuff isn't it?

That's real brain stem response there. I get it, right, new brain. My new brain can either work for me with warmth and compassion.

And curiosity or very often our new brain can conspire with that old brain, and that's where we get that real surge of the critical voice that undermines and makes us wobble psychologically, emotionally, and I'm hoping that you've found the somatic experiencing and that by practising the somatic experiencing and by taking the time to sit with your brain. Reminding it that it's safe, sitting with emotion, meeting emotion with curiosity, and one of the . Very interesting and rewarding exchanges I've had with a vet in this past week was asking me, you know, Mike, when you're doing the somatic experiencing and you're feeling a sense of fear in the body.

And we're trying to say to that, we're, we're meeting where the fear sits and we're saying, and, and we're safe, and this is safe. We're OK. What if it isn't safe?

What if, what we're connecting with is a scenario whereby . We've been Thinking about a situation that genuinely Isn't safe and that could be . Bullying at work, it could be where someone we love is receiving treatment from the NHS and the treatment isn't.

At the standard that we would like perhaps, and does it feel almost negligent. To remind the brain that we are safe. And what I'd say there is that the purpose of the somatic experiencing is to.

Give us the . To give us the ability to be in the driving seat so that we can make more use of executive functions. So when we meet that.

Uncomfortableness with safety we are able to be curious about why does. An urge to feel safe with this feel so uncomfortable it's because The NHS hospital my loved one is dealing with at the moment is in turmoil. All right, I understand that.

And as soon as we come to a sort of cognitive understanding of why that safety is there, that's such a useful and wonderful thing to do. So let's build on this stuff with some new stuff today, but remember, my expectation of you is not that you will finish our course and be applying every one of the strategies, all of the, approaches assiduously. What I ask of you guys is give it a go, find out what works, and then do so much more of it.

And occasionally go back to the stuff that you thought might work and give it another go a bit later on. So we spent a bit of time on that slide and unashamedly really, because if you guys communicate with me, I think it's important that we listen and, and, and borrow from that. So tonight's session.

Has been written and devised. From The incredible understandings, new understandings that we're beginning to. Discover really about a treatment approach that has been.

That has been regularly. Achieving evidence-based. Incredible, .

Outcomes In Human beings for about 20 years without us ever really knowing how it worked. And this is the beauty, isn't it, of where we are at the moment in in, in, in, in our scientific world, with the, predominance of the FMRI scanners and the level of neurological research that is taking place in the academic community across the world. We now know.

Why so much of EMDR works. So we are going to apply some of what we've discovered about how EMDR helps people. And we're going to take that knowledge and look at how we can use it in our everyday life to live.

With less stress to manage stress better harnessing this. Understanding of the science. So Shapiro, who invented EMDR, and to be honest, she really did, Shapiro describes how EMDR first came, and EMDR stands for eye movement desensitisation and reprocessing, and it involves a process whereby we engage with a fear.

Scenario, quite often a memory, although it doesn't have to be a memory. And then with rapid eye movements, we are able to process that memory far better. Using the eye movements and therapeutic touch sometimes combined with cognitive interweaves, which is when we find that calmer, more, compassionate side of the brain and make it work for us.

So Shapiro in her book, which I think I've read about 3 times now, it's a really good read, talks about how she was sitting in Central Park, having just had a very, very traumatic exchange. She doesn't go into detail about what that was about, but she was sitting in the park feeling jittery, on edge, and nauseous and very, very troubled, and there was a dog running from left to right across her field of vision as she sat on her bench, and her eyes, for some reason she wasn't following it, moving her head from side to side, she was following this zigzagging dog. With a relatively still head just watching it probably in a sort of, you know, when we're scared we tend to stare and we sit still she was probably sitting there just following it and she noticed this overwhelming and sudden feeling of calm.

And then she noticed that she was able to start thinking. About the incident that had occurred earlier, her trauma had been to some extent desensitised, and she went away, and it was from that exchange that she began to build this very intricate, convoluted . Highly structured therapy approach called eye movement desensitisation and reprocessing.

And in the last few years. Neuroscience has allowed us To begin to understand. How it works.

So what we absolutely know. Is that if we have. Being in a.

Experienced a traumatic experience then. Our amygdala, our, and our frontal cortex will have been absolutely activated, but would have been activated at a very visceral, powerful level at such a level that it leaves a sort of encoded fear response on the neurology of our brains. And what we do when we're in the middle of a situation like that, or just afterwards.

We tend to focus our attention on that threat, and if you think about it when we're very, very anxious, when we're very, very stressed, we tend to stop and we tend to sit and our eyes very often become very fixed into a sort of stare. And that freeze response, because neurologically speaking, that's what human beings find themselves in, of the fight, flight, fright. What we're talking about here is the very oldest freeze response where the creature stays still, plays dead, in effect, in order to make itself safe.

So we find ourselves in this very stuck freeze response. And this freeze response means that when we are dealing with stress sometimes, we don't deal with it at all well. We aren't able to desensitise our functioning.

We aren't able to desensitise the experience that has caused the stress enough for our brain to process it normally and well. And as part of developing this protocol. Shapiro recognised that so much of this was because as human beings, our frontal cortex, that thinking part of the brain, links in with the optical nerve and allows us to build mind pictures that very often keep us stuck in.

The threat in the fear situation. So when we get thoughts very often I will say to people, Tell me about the thought you're getting right now. Is there a picture that comes with it?

Because so often our brain sends us words and pictures. And Shapiro being the great The great practitioner that she was that she is recognised this and recognised that we could use that same ability of the mind to create pictures. To create a safe place.

As something of a safe harbour if the therapy got a little bit too difficult. And over the years I've started to introduce the idea of a safe place into most of the therapy I do with people whether they come for work on depression or anxiety or trauma. I always begin with letting them leave after the 1st or 2nd session with a safe place, and if that safe place works for them, the ability to find the picture.

And to put themselves back in that safe place becomes such a valuable tool. For the rest of their lives very often because once we have a very good safe place we can be in the middle of a terribly strenuous, stressful, scary situation we can make ourselves safe. And then we can make ourselves fully safe by deliberately on purpose mindfully.

Going and finding our safe place. Which lives And is held in our own brains. So it's the Process of finding a safe place is what I want to.

Share with you guys today and I want you guys to take away ideally your own safe place tonight and tomorrow or the next day or this evening if you find yourself feeling unhelpfully aroused into a fear place or a stress place. What I'd like you to do is to see if you can. Use this safe place and find your safe place and stay, stay in it and breathe into it.

And Maybe Use what we call the butterfly hug. To deepen your connection with that safe place. So, on the diagram there, you can see the woman, I think.

In the position of the butterfly hug. So I'm just gonna explain that to you before we go and find your safe place. If you cross your hands over as.

You can see in the picture there. We can use the EMDR technique called the butterfly hug. And the butterfly hug is when we just gently soothingly just tap.

If you can hear me tapping now. Just tapping. And that tapping.

Initiates the bilateral stimulation of the brain that we find in EMDR just by. Self tapping By crossing our hands over. And Tap on the left, right, left, right, left, right.

Just have a go yourselves before we go into the safe place. So be very gently. Just And that bilateral stimulation just begins to calm the brain, and we'll look at that a bit more in the next slide.

But to begin with, let's gift you guys the gift. Of a safe place for all of us. So the safe place.

As the slide says is meant to only activate the brain's adaptive neurological systems, so. We use the bilateral stimulation, the butterfly hug tapping, because when we use that very soothing, gentle bilateral stimulation. It encourages the, if you can, if you're doing it, just notice that your eyes.

Almost imperceptibly, but they are, we'll be moving from side to side. Even though they may be closed. Hence the bilateral stimulation, so give that a rest for a moment.

And if we are Connected with A safe Peaceful, happy visualisation ideally. And I do know that not everybody can visualise, so I'm hoping all of you guys can. I think it's about 1% of the population can't visualise.

So I'm hoping we've got. Visualises with me tonight. And then In a moment, I'm just gonna ask you before we, we, we go looking to have a think about what might be.

Your safe place. So my safe place. Is A walk that I take Billy, my, pointer dog on at least 2 or 3 times a week.

It's an absolute favourite piece of woodland in Northamptonshire called Halston Firs, and there's one avenue which is tree-lined, and in autumn, particularly, it's the most glorious and it's pretty quiet. And there's squirrels and peace and quiet and trees and it's just lovely. And that's my safe place and ideally.

Our safe place should be either in the present or maybe even somewhere you have been and intend to go again so you can picture it. However, There is There is an argument that if you are lucky enough to have a memory. A genuine memory of a very wonderful holiday or a very peaceful loving time.

And it might be a past memory that that will do for your safe place. So it can either be Somewhere that you go to. In the present, you know, at the moment in your life.

It might be somewhere that you intend to go to. That you know of And it could be. A safe place based in a memory.

Of somewhere that you've been that is unpolluted and I use that word. I think very carefully but in a chosen manner. Because sometimes.

If we choose old memories. That they can be unhelpful because we suddenly realised, oh gosh, that was lovely but so and so was with me then, and they are no longer. And The brain can very easily .

Sabotage our safe place if it's a historical safe place, so pick carefully. So I'm just gonna ask you all to have a think. Can you think of somewhere?

That if you close your eyes, you're gonna be able to bring up a visual picture of it. And Get a sense of whether that's a present. Safe place whether you're choosing in a moment to go find an image of somewhere that you know of but haven't been to yet.

Or are you feeling safe enough to choose a lovely, safe, happy memory, and they can be really gorgeous when we get that right. So Let's start Let's cross our hands over. Into the butterfly hug position.

But let's just rest them there, warm and soothing. Over our chest. And let's begin the process of finding our safe place.

So we just start by breathing. And creating calm. So we take a gentle breath in.

Through our nose and again And a great big long outbread. Lovely sigh. And a gentle breath in through the nose.

And again filling the chest. A lovely long. Relaxing out breath.

That's good. Just one more gentle breath in. OK.

And smile as we released that air. Let me find that calm. We just go back to breathing normally.

And easily And now we find. Our safe place. Send your mind off.

To go search your data banks. Find a picture. Of this place.

That you're going to be using. Get a sense of the colours. Get a sense of.

The shapes. Create a mind picture. Of this safe place.

And just find that safe place. And smile and breathe into it. And very gently Just start that bilateral stimulation of the butterfly hug.

And as we keep the bilateral stimulation with the gentle tapping. Just Ease deeper Into your safe place. Are there sounds that you can hear?

When you're in this safe place. Other particular smells. Is there anybody there with you?

Where do you feel? This safety In your body In your mind How's that feeling? When you're ready, Very gently.

Just smile. Just come back. To the room Now, we know.

Because of this fMRI exploration. Of why EMDR is such an effective therapy approach, what the evidence seems to be finding around the safe place is that If we name something, we can find it quicker. Humans work so well with naming stuff, as you found with the emotional work.

So what I'm gonna ask you to do now is find a name. For your safe place. Ah, for me to find a Halstone firs, I'd just say.

The firs And as soon as I say those words, the furs. The picture comes. So the words.

Neurologically speaking. Trigger the picture. The visual picture triggers the then calm response.

So find The word that you're going to use for your safe place. And when we're ready, Quietly say that word to yourself. I shall sigh the first.

Say the word to yourself. Find the picture of your safe place in your mind's eye. Smile into it and tap.

And just welcome yourself. Ease yourself into that safe place. Very quickly.

We're able to Just merge our minds and our bodies, our psyche. Into this very calm, very safe. Har That's how it feels.

A harbour we can. Sail into when the seas around us are stormy. Well done, everybody.

If Tonight you've struggled. Access the recording perhaps and have another go. It's really worth.

Every human being should have a safe place. And the more you practise it, the more time you spend there, the easier it gets to find. And we can start to intersperse our safe pace with our physiological breathing, with our .

With our stopping and finding. Peacefulness in our day. So how do we use what we found, so during the .

During the pandemic. I carried on seeing people for 1 to 1 therapy. But do you remember we couldn't see people inside in a small therapy room.

So, and I was still seeing mainly people with post traumatic stress disorder at that time, and my main therapy approach was using eye movements, and I would sit in front of them pretty close, and I would sort of drag the eye movements by moving my fingers across their field of vision at a sort of pretty rapid space because we, we, we're, we're using quite quick eye movements. And we couldn't do it anymore. And Serendipity being serendipity, I just, and I, and me being a geek, I was reading again some of the Stanford University, research into how EMDR works, and the research was very clear that.

The bilateral stimulation, the lateral eye movement from side to side that we, encourage during EMDR or we almost force using, the therapist's, direction. Well, we achieved the same, perhaps not with the same intensity, but we achieved something very similar. When we walk forwards or when we cycle forwards in an open space particularly.

And I began to find that as we walked. In therapy sessions around the racecourse here in Northamptonshire. People did process so much better when they were walking and moving forward, and I started to work with this stuff by .

By just. Saying to people, look, . Go find The picture, the memory, and as we're walking, let's talk about it and it absolutely.

Relaxed, calmed, and enabled a degree of processing to take place. So we absolutely know that if we are having a terrible day as a vet, if we're dealing with high, high stress. Stop.

Make space for yourself and go for a walk. And as you're walking, you will be getting that bilateral stimulation and Huberman, the great Huberman. From Stanford University describes this process as it's almost as though.

The brain associates lateral eye movement with moving forwards, and so when we are dealing with something that feels threatening or feels scary or feels unpleasant, and we are moving towards it, the message we're giving our brain is that. We are coming towards this. Therefore, we're not terrified.

We're not afraid. We're not shrinking away, and the very act of moving towards seems to help and encourage our ability to process those stressors of our day. So I'm gonna ask you to do what we call lean into the friction of what's going on.

But this is where we slide into our cognitive reframes, because what we want to be doing. As we're moving forward, is using the new brain. In a very helpful way.

So We want to start working on this course of mine with you guys using compassionate reframes, compassion focused thinking. So as We are Walking forwards. We find one or two of these compassion focused reframes that's going to really work for us, and I love this stuff.

Rather than use logic. Which so often doesn't work because the brain can usually find logic to refute what we're trying. To help ourselves with, it's a bit like if you say to somebody who is terrified of .

Flying in an aeroplane, you know, the logic tells us that there's a 400,000 to 1 chance that the plane, will crash, and then the client will say, yeah, but logically speaking, that means there is a 1 in 400,000 chance that it might be me. So sometimes logic. Isn't that reassuring?

What Can work so much more effectively as we take ourselves for a walk. And we wait Until the walking, the processing. Is beginning to just establish some calm.

We find our safe place as we walk we enjoy it and then. We start to meet. Some of the thoughts that we've been getting, the critical thoughts about self usually.

I had a lovely example this week where somebody I. Was working with, was asked to look after their grandchildren. I, I'm obviously changing this up a bit and not mentioning any names.

They were asked to look after their grandchildren and they were looking after, The the grandchildren and one of the grandchildren was spending an awful long time just staring at their iPad, so their grandparents said to them, Do you know what, I think spending that much time in front of a screen at this time of night might affect your sleep. And the child went back to their parents later on and said, Grandma really upset me. She said, I'm not gonna sleep because I spend too much time on my iPad.

And the parents got a bit huffy with. The grandparent, and I said, what, why is that bothering you today? And she said, well, I can't help thinking that I've really messed up here.

I've upset my grandchild, I've upset my daughter. I've overstepped my mark. And I said, OK, let's go for a walk.

And we went for a bit of a walk together and while we were walking, I just asked, I said, OK, let's try some of this compassionate refrains because you're getting into a really hard critical place with yourself that this is all your fault. I want to ask you What advice would you give to a friend? That you deeply care about who is thinking or feeling the same way as you are.

Given this similar context, what would you say to her? And without a blink, almost my client turned and said, Well, I'd say to her that, well, they were lucky to have her because they're getting child free, they're getting cost free childcare, and I would say to her that actually, do you know what, you were only trying to act in a loving, warm way and trying to make sure that your granddaughter slept. Stop being so hard on yourself.

Immediately. What we need to be doing, guys, if we're gonna harness this neurological processes, is the voice, the critical voice is harsh, uncompromising and uncomfortable. We need to replace that with Tenderness and kindness and a soothingness to our voice and I love that first reframe.

So we meet the stresses of the day compassionately. If a friend was having these thoughts that I deeply care about. What would I say to them?

My favourite of all of these, however, has to be this second one. I call it ventriloquism, and sometimes what I sort of do is do you. You hold your hands up and you say, OK, what does the compassionate part of me?

Say To that critical voice that's giving me such a hard time. And nearly always when we do this, the compassionate voice is understanding and warm and sensible. And I said to this client, what would your compassionate voice say to the critical voice?

They would say, you're just worrying because you love your grandchildren. This is. All about the fact that you love them so much.

It's all right. What are some other ways that I could view this situation I found myself in that might be kinder or more helpful to me? It's a great question.

And then the Wonderfulness of the next one which is so true. Do you know what, in a month's time. Or in a couple of weeks' time, will they still be bugging you, do you think?

And my client said, God, now I'll probably have forgotten about it, won't I? I say absolutely. So if it's forgettable about.

In 2 weeks' time Maybe we can allow ourselves to let go of it. Today And then very simply. What can I do right now to cope?

And look after myself. Just a little bit more. And that might be where you take yourself off for a treat.

It might be when you choose to go and spend time with people who love you, care for you. And will Add To the soothing presence that you obviously so need. In your current reality.

Now, in truth, what I think works best with these 5 reframes, and you don't need more than 5 reframes for this stuff. I find the one that when you look at it. You connect with most viscerally.

For me, I always use the ventriloquism one. What would the compassionate part of me say to the self-critical part? I love that one.

It just works nearly every time for me. However, most of my clients. Don't necessarily choose that one.

They choose one or a couple of the others. So what I'm gonna ask you to do this week is when you find yourself stressed, go find your safe place. Relax into it, smile into it.

Name it. Then do yourself a favour, love yourself enough. Take yourself for a walk.

While you're walking, don't mither. Or ruminate about whatever it was that had happened deliberately mindfully on purpose. Wait until you feel the stress dissipating with the bilateral stimulation of moving forward.

And then Maybe print off this slide. Maybe Go back and have a look at this and What I might do is send Dawn this as a handout. In fact, I will do when we finish, so that Dawn can send a handout of this out when we come.

I've got one. And see which of these is going to work for you. In the week That is approaching.

I love compassionate reframes and what's more important is our brains love this stuff. And remember. If you're doing this, make sure that your tone.

It is warm And soothing and loving and is the antithesis of that critical voice. Cause that That soothes that part of the brain and allows us to move into. Wisdom and compassion.

So Please, if the saying's working for you, keep saying. If being in charge of the old new brain loops is working, those inner dialogues keep them going. Keep spotting and naming emotion.

And recognising that you have a choice of response. If the if the somatic experiencing. Is beginning to dampen down that frontal cortex successfully.

Stay at it. And give what we've done today. A bit of a go.

See what you can find, see if we can make this stuff really start working for us. And finally, I was aware that you're scientists, aren't you? You like the research and I was aware that I hadn't been putting up the citations linking into .

The work that we've been doing, so I just thought I'd slide them onto. Tonight slide I hope you found . This evening Interesting.

I hope you're going to find. Implementing this stuff useful. We'll have been together for a month next week, and, next week we look, we start to explore even more some of this, .

Some of these workings of the mind and start to think about sleep. And rest. And eventually into daily practises that we can take from us from the course.

So we've still got a fair bit to cover, but I don't want to overload. I am aware of that. So Dawn has put up the survey, which I find so interesting.

If you have any questions or any thoughts, . Happy to Look at them now. If you'd like to send me an email or to make contact for anything that feels more private that you'd like to discuss, if you're able to send it via Dawn, and she's always very good and she puts her, contacts, up there, then Dawn always will, forward me anything that comes, wanting my attention.

And already if you. A few of you been making contact in, in, in the intervening weeks already and that's been really lovely for me. So I look forward to hearing from anybody.

EMDR, right? Eye movement desensitisation and reprocessing and just how wonderful that for all those years when people used to say to me, Mike, how exactly does this work? And I would look at them and sheepishly sort of say, you know, we don't know.

We only know it does. And now I'm able to say, well, it's all to do with moving forward and the brain feeling safe. As we move towards rather than away.

Joy Well done, everybody. No questions coming through. So, I hope you have wonderful weeks, I hope you enjoy.

Putting it together. Thank you, anonymous attendee. I love this so much too, as I'm sure you can tell from my voice, it's, it's just the most fascinating time.

I kind of know you should never do this, but I kind of wish my career was, midway through my career rather than coming towards the sort of winter of my career, as it were, because it's all moving so fast we're understanding so much now. That, if you're curious like me, it's a purple period really. Thank you very much, everybody, and I look forward to seeing you all next week.

Good night, everyone.