that's an outstanding exercise. Did mom ever talk to you in your little about changing the channel in your brain? Not that I remember, I can remember talking to her, I had a lot of anxiety and fears when I was younger. And I can remember her explaining to me that we can in essence, change the channel of our thinking so that we're thinking about something else. And it's what you brought up just a moment ago. The key is it has to be something enjoyable or distracting in order for it to override the rumination and the obsessive thinking about the past. The other thing that I think is really important is that we can find acceptance phrases that will help calm our autonomic nervous system down. And for each person, they may be different. I remember reading in one book that one such phrase is everything is happening exactly the way it's supposed to, I absolutely cannot do that. To me, my brain for me, my brain is very rejecting of that. But I can use other thoughts, such as I can count on the universe to use all things for my higher good. Or when my friends introduced me to this concept several years ago, I have 100% survival rate so far, which is important to note, or I can count on my higher source to get me through this matter, excellent intervention for that. One other idea is to find a distraction that allows you to come back to neutral if not, if not back to Joy or peace. Sometimes moving our body can really help us change the channel. There's a lot of research on this and it doesn't matter what you do to move your body. So if you're sitting in the living room on the couch, thinking over and over again about how something that's happened shouldn't have happened, then moving your body and doing something different can help jolt your brain into focusing on something else. My favorite is when I was working with teenagers a lot, I would say to them Go pick up dog poop in the yard. And they, they would say to me, oh my gosh, why would I do that? I said, because it'll distract you from what you're, you're focusing on right now. Another thing that you and I have learned recently that comes out of so that comes out of the work that Andrew Huberman is doing, who's a professor at Stanford is a, an immediate way to calm down your nervous system. And he calls it the double breath, sigh. And what that consists of is you think about how you would normally sigh which is a big inhale and a big exhale. And you tweak it, so that you do a short, shallow breath initially, and then you do a second deeper breath, and then you expel it as you would OSI. And it really helps to reset the nervous system and to bring us back into emotional regulation. And I've used it quite a bit in the last couple of weeks since we learned about that. And I've also suggested it to a lot of the people that I work with.