Mental Health Archives

Health and Wellbeing, hypnotherapy, Mental Health, Uncategorized

Stress Management – How Hypnotherapy Can Help

Stephanie / July 9, 2024

Hypnotherapy For Stress Management Stress Management is crucial for maintaining overall well-being, and hypnotherapy (or hypnosis) has emerged as an effective tool in this arena. Research suggests that hypnotherapy can significantly reduce perceived stress and enhance coping mechanisms, making it a valuable addition to stress management strategies. We all experience stress in our lives which can show in all different manners (Find out more about the Secret Life of Stress in our Blog.) It is important to manage stress, before there are longer term consequences and using hypnotherapy might just be the right tool. The Science Behind Hypnotherapy Hypnosis involves a state of focused attention, reduced peripheral awareness, and an enhanced capacity to respond to suggestions. This therapeutic approach has shown promise in various studies. A systematic review published in BMC Complementary and Alternative Medicine evaluated randomized controlled trials (RCTs) on hypnotherapy for stress reduction. In the majority of these studies the participants showed significant positive effects of hypnotherapy on stress reduction compared to control groups. One notable study from the review involved 60 healthy volunteers who were divided into three hypnosis groups practicing progressive muscle relaxation (PMR), PMR with guided imagery, or PMR with deep trance hypnosis and one control group with no intervention. All three hypnosis groups showed improvements in burnout, depression, anxiety, and stress levels, highlighting the efficacy of hypnotherapy in managing stress. Mechanisms of Action Hypnotherapy works through several mechanisms to alleviate stress. Firstly, it can alter the perception of stressors and enhance emotional regulation. By accessing the subconscious mind, hypnotherapy helps individuals reframe negative thoughts and reduce anxiety. Secondly, hypnotherapy promotes relaxation and reduces physiological stress markers, such as cortisol levels. This relaxation response helps in lowering heart rate and muscle tension, contributing to overall stress reduction and stress management. Moreover, hypnotherapy can improve immune function, as evidenced by changes in immunoglobulin A (IgA) levels. A study involving medical students undergoing hypnotherapy sessions showed increases in immune function markers compared to reductions in the control group, suggesting that hypnotherapy can mitigate the adverse effects of stress on the immune system. Practical Benefits of hypnotherapy for stress management Incorporating hypnotherapy into a stress management routine offers numerous benefits: Enhanced Relaxation: Hypnosis induces a deep state of relaxation, which counteracts the physiological effects of stress. This can lead to better sleep, reduced muscle tension, and a general sense of calm. Improved Coping Skills: By accessing the subconscious mind, hypnotherapy helps individuals develop healthier coping mechanisms. This can result in a more positive outlook and improved emotional resilience. Enhanced Emotional Well-being: Hypnotherapy can help in processing and releasing stored emotions that contribute to stress. This can lead to a more balanced emotional state and a greater sense of well-being. Increased Focus and Clarity: Hypnotherapy can improve concentration and mental clarity, helping individuals manage stress more effectively in their daily lives. Strengthened Immune System: Reducing stress through hypnotherapy can boost immune function, making the body more resilient to illnesses and infections. Support for Behavioural Change: Hypnotherapy is also effective in supporting behavioural changes that reduce stress, such as improving sleep patterns, reducing substance use, and encouraging healthier lifestyle choices. Evidence from Clinical Research The positive effects of hypnotherapy on stress management have been demonstrated in various clinical settings. For instance, a study conducted by Gruzelier et al. involved medical students preparing for exams. The students who received hypnotherapy showed significant improvements in immune function and reported higher energy levels compared to the control group. This study underscores the potential of hypnotherapy to not only reduce stress but also to enhance overall physical and mental performance. Another study by Kiecolt-Glaser et al. focused on first-year medical students, a group known for high stress levels. The hypnotherapy group showed significant reductions in anxiety and other stress-related symptoms compared to the control group, demonstrating the effectiveness of hypnotherapy in high-stress environments. Integration with Other Therapies for Managing Stress Hypnotherapy can be integrated with other therapeutic approaches to enhance stress management. Combining hypnotherapy with cognitive-behavioural therapy (CBT) can provide a comprehensive approach to addressing both the cognitive and subconscious aspects of stress. CBT focuses on changing negative thought patterns, while hypnotherapy can reinforce these changes at a deeper level, making the combined approach more effective. Additionally, hypnotherapy can complement mindfulness-based stress reduction (MBSR) techniques. While mindfulness focuses on present-moment awareness, hypnotherapy can help address past traumas and future anxieties that contribute to stress. This integrative approach can provide a more holistic stress management strategy. Personalisation and Accessibility One of the strengths of hypnotherapy is its ability to be tailored to individual needs. A skilled hypnotherapist can customize sessions to address specific stressors and goals, making the therapy more effective for each person. This personalized approach ensures that the therapy is relevant and directly applicable to the individual’s life. Hypnotherapy is also increasingly accessible, with options for in-person sessions, online consultations, and self-hypnosis recordings. This flexibility allows individuals to incorporate hypnotherapy into their routines in a way that suits their lifestyle and preferences. Getting Started with Hypnotherapy for Stress Management If you’re considering hypnotherapy for stress management, here are some tips to help you get started: Find a Qualified Hypnotherapist: Look for a qualified and experienced hypnotherapist who specializes in stress management. Personal recommendations and online reviews can help you find a reputable practitioner. If they are a member of the Australian Hypnotherapists Association, even better. It means they keep up to date with current developments. Set Clear Goals: Before starting hypnotherapy, think about what you want to achieve. Whether it’s reducing anxiety, improving sleep, or enhancing overall well-being, having clear goals can help guide the therapy. Be Open to the Process: Hypnotherapy requires an open mind and a willingness to engage in the process. Trust in your therapist and the techniques they use can enhance the effectiveness of the therapy. Practice Self-Hypnosis: Between sessions, practicing self-hypnosis can reinforce the benefits of the therapy. Your hypnotherapist can guide you on techniques and provide recordings to use at home. Combine with Other Stress Management Techniques:

Health and Wellbeing, Mental Health, mindset

Procrastination And The Power of Action

Stephanie / December 20, 2023

Except for a select few people, who has not struggled with procrastination in their life? Tax returns, cleaning out the garage, writing a blog, just to name a few. But what does the Power of Action has to do with it? Let’s delve into Procrastination And The Power Of Action Taking action is something we often underestimate. How often do you hear people wanting to write that blog or increase their exercise say that it’s so hard because they lack enough motivation and if only somebody could help them to get motivated. They often become experts in procrastination. But here is the crunch. Nobody can motivate you. Looking for external help is shifting the responsibility away from yourself. Even if you find the magician (ie personal trainer, coach, therapist…) who makes you feel motivated you need to be careful to make sure that the motivation comes from within yourself. It needs to be a goal that is important enough to you and aligns with your values. Because if your motivation is based on the other person’s support and what they do to keep you interested, as soon as something changes that relationship, your motivation disappears as well. And changes to that relationship are easy. The coach might go on holidays, they say something that triggers you and all of a sudden you lost trust in them and the list goes on. Look at the example of professional sports people. They do not wait for the elusive feeling of motivation to start training or adjust their diet accordingly. They have a goal in their sight and they are going for it, pretty much every day. I can only imagine how often their alarm goes off in the morning and the last thing they want to do is to go to training. Take Action What keeps them going? They take action. Simple as that. They don’t care how they feel. Even if they feel like procrastination, they just take action. And the reason they take action is, that they are fully committed to the outcome, the goal. They want to be the best in their field. And only if they have that drive, are they able to stay committed. But every time they do get out of bed, they are creating a neuronal path that is the foundation of a habit – the habit of an action, in this case getting out of bed early to go to training. And herein lies the secret, often we’re giving our thoughts and emotions way too much power. I’m feeling uninspired, I can’t possibly do stuff today. I’m anxious, so I better stay at home. However what happens if we give in, we’re communicating to our subconscious that we are powerless. Our subconscious gets messages from various directions, some come from the outside, some come from our self-talk, some from our actions and some from so deep within our unconscious that we are not even aware of them. Ultimately the subconscious listens to the loudest and most dominant input. Actions, when taken, have a very strong input, as has our self-talk. How to step into action? Action has a lot of power. The question is, how can we help ourselves to step into action? When procrastinating, there are two options according to a 2014 study at the University of Chicago. One option is that if we focus on what is not yet accomplished, we are motivated to move into action. The other option is to focus on what we already have accomplished it helps us to do move into action. Focus on what has not been accomplished This only works well if you are fully committed to the desired outcome. The most extreme example would be somebody who had a life altering accident and they need to do rehab to regain their full mobility. There is a strong commitment to the outcome at the end. The person wants to get well. Another example is that sports person who dreams of winning the Gold Medal. For these people it’s best to focus on what they haven’t accomplished yet, such as to be able to walk unaided for a certain number of steps. Focus on what already has been accomplished This is a great way to move into action for people who are not certain about their commitment to the goal. Examples could be studying for an exam for a school subject that is not very interesting or finishing a task at work that is not particularly appealing. If a person focuses on what they have already achieved they are more likely to move into action such as bringing into focus all the chapters they already have revised in preparation. What does that mean for you? Next time you struggle with procrastination or motivation to do something, think about how important the outcome is for you. How committed are you to the outcome? If there is a strong commitment to the end result, then focus on what needs to be done, develop an action plan and get going. And with every action that you take you are convincing your subconscious to continue. If you are not strongly committed to the outcome at the end, then focus on what you already have achieved. Look back at all the action that you have already taken. And if you struggle with chronic procrastination or lack of motivation and need more help, feel free to reach out. E-mail: steph@infinitehealth.net.au Book free 30min online exploration session: Free Online Exploration Session References: Koo, M., & Fishbach, A. (2008). Dynamics of self-regulation: How (un)accomplished goal actions affect motivation. Journal of Personality and Social Psychology, 94(2), 183–195.

Health and Wellbeing, Mental Health, mindset

Intention – The Power Behind Every Action

Stephanie / February 3, 2023

Why a blog about intention? Is it important? Intention is a mental state that guides our actions and shapes our reality. It is a force that drives us towards our goals and helps us to manifest the things we desire in our lives. The power of intention has been recognized and studied by philosophers, spiritual leaders, and scientists for thousands of years, and it has been found to have a profound impact on the quality of our lives. Why is intention important? It helps you to clarify your goals and priorities. By setting a clear intention, you focus your mind and energy on what you want to achieve. It makes it easier to achieve what you want. Intention Increases motivation and determination. When you have a strong intention, you are more likely to take the necessary steps to make it a reality. Individuals with high levels of motivation and determination are more likely to succeed in their goals. It improves focus and concentration. Intention helps you stay focused and on track, even in the face of obstacles and challenges. If you set a clear intention are more likely to remain focused and engaged on your task. It creates a positive mindset. Intention can help you cultivate a positive and optimistic outlook, which in turn attracts positive experiences and outcomes. If you have a positive mindset are more likely to experience happiness and success in life. Intention aligns your actions with your values. When you have a clear intention, you are more likely to make choices that align with your values and beliefs. Research found that individuals who align their actions with their values are more likely to experience a sense of fulfillment and satisfaction in life. How to set intention in your life Is there a special way how to set intentions? I don’t necessarily believe in prescribing how to do it, but here are some suggestions that I find helpful: Be clear about what you want. Take some time to reflect on what you really want in life and what kind of person you want to be. Research has shown that individuals who take the time to reflect on their goals are more likely to achieve them. Set an intention every morning. Focus on your intention daily. Remind yourself of your intention throughout the day and visualize it as already being a reality. Studies have shown that visualization and positive affirmations can be effective in helping individuals to achieve their goals. Take action towards your intention. Take small, consistent steps towards your goal, no matter how small. Research has shown that taking consistent action is a key factor in achieving success. Stay positive and believe in your intention. A positive mindset and a believe in the power of your intention makes it more likely that you achieve your result as it motivates you to keep going even in the face of adversity. To sum it up, intention is a powerful tool that can help you create the life you want. By setting clear intentions, focusing on them daily, and taking consistent action towards them, you can tap into the power of intention and transform your life for the better. What are you waiting for? If you need some help with setting intentions and really use it in your life, feel free to get in touch and book in for a free 30min exploration session to find out more: steph@infinitehealth.net.au References: Oettingen, G. & Mayer, D (2002) The Motivating Function Of Thinking About The Future: Expectations vs Fantasies, J Pers Soc Psychol. 2002 Nov;83(5):1198-212. Ryan, M.R. & Deci E.L. (2000): Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development and Well-Being, Am Psychol. 2000 Jan;55(1):68-78. Travers, C.J. Morsano, D., Locke, E.A. (2015) Self-Reflection, Growth Goals. And Academic Outcomes: A Qualitative Study, Br J Educ Psychol. 2015 Jun;85(2):224-41.

Health and Wellbeing, Mental Health

The Benefits of a Cold Shower – aka Hydrotherapy

Stephanie / August 12, 2022

The Benefits of a Cold Shower – aka Hydrotherapy Yes, a cold shower. Most people can’t even think of it without feeling a shiver. The benefits of using water to our health have been known for a long time. In recent years there has been a bit of a re-emergence of the use of cold water in treating the body and the mind. Good examples are cold water baths used in the Wim Hof Method or the increased popularity of open water swimming throughout the year. However, both practices can be a on the extreme side of therapy and are not necessarily suited for everybody. But that doesn’t mean there aren’t other ways to harness the power of water. This is where the cold shower or foot or hand baths can play a role. It’s all part of hydrotherapy, a more deliberate approach to using water. What is Hydrotherapy? It’s the therapeutic use of water to stimulate or otherwise influence various body systems. The principle behind hydrotherapy is to gently disturb the normal physiological state of the body and as a result bring it back into balance. In hydrotherapy warm and cold water are used to bring about change in the body. The temperature receptors in our skin react to the changes from warm to cold and that has an impact on our autonomic nervous system and our cardiovascular system as cold is perceived as a “threat” to our body’s survival. From my point of view there is one very fascinating part of hydrotherapy: Water applied to different parts of the body targets different organs or systems in the body. So you don’t necessarily have to emerge yourself completely in cold water or have a cold shower, but hand and foot baths can do the trick! Hand baths reflexively affect brain, lungs and nasal mucosa. Foot baths reflexively affect brain, pelvic organs, intestines and lungs. Benefits of Hydrotherapy The overall benefits of hydrotherapy are: It retrains the nervous system to be in the Rest and Relax Response It improves sleep It improves immune function It improves blood flow it improves digestion but also elimination It increases overall vitality It makes you feel warmer I find it most fascinating that there is a reflex connection between our hands and feet to different organs within our body that get targeted. Hand baths reflexively affect brain, lungs and nasal mucosa. Foot baths reflexively affect brain, pelvic organs, intestines and lungs. Generally it is a very safe practice, but there are a few cautions including any condition where the neurological or cardiovascular function is compromised, concurrent cancer treatment, pregnancy, menstruation and high blood pressure for full body immersions). How to do a “Cold Shower”? You gain the most benefit if you have a cold shower in the morning. Trust me, it is quite stimulating, especially during the winter months when the water coming from the tap is very cold. Have a warm to hot shower for approx. 5min, make sure the water runs from base of neck down the front and back of body. Follow this by a cold shower for 1-1.5min (think of it as the length of 10-12 breaths) in the same pattern. Definitely end it with the cold shower. It’s important to towel yourself dry and get dressed straight away so you’re not getting chilled. Ideally you have some 30min relaxing time after that. You can use it to have a cup of tea and plan your day. Give it a try, especially on a morning when you are feeling a bit sluggish. If the cold water straight out of the tap is too cold for you, you can mix it with some warm water, however, you want to make sure that the change between the warm and the cold water gives you that “brrrr-effect”, meaning it needs to be noticeable. How to do a foot bath Now, if the shower is one step too far, how about a foot bath? Foot baths are excellent to help with sleep issues and are calming to the nervous system. They are best done at night close to bedtime. All you need are two plastic storage containers that are big enough to fit both your feet (you can find them at Big W or K-Mart). Immerse your feet from toes to just above the ankle. Leave them in the container with the warm water for 3min and then transfer them to the cold water for 30sec, repeat this three times, making sure you finish in the cold bucket. Towel dry the feet thoroughly and then go to bed or put them into warm socks before going to bed.

hypnotherapy, Mental Health, mindset

3 Tips To Manage Pre Christmas Stress

Stephanie / November 29, 2021

3 Tips To Manage Pre-Christmas Stress And here we are – coming to the end of the year. If you are feeling a bit stressed and overwhelmed, you’re not alone. After having been in lockdown for months once more this year, it can all seem a bit much to get back into the normal life and prepare for the end of the year and Christmas. There is all the excitement of meeting friends and family again, squeezing it all into the diary and for lot of us it also means preparing for a well-deserved Christmas celebration as well. But instead of feeling joy, we start to feel stress creeping up on us. Here are 3 tips and tricks that I found to be helpful myself: Take time to Breathe A few times per day stop for a 3-4 cycles of conscious breathing. Breathing in through your nose and slowly breathing out through your mouth with pursed lips, making the exhalation a bit longer than the inhalation. This puts our body into the calmer part of the nervous system and allows us to slow down. I tend to do that 3-4 times throughout the day. You can even set a reminder alarm on your phone to help you to remember to do it. Appreciate Nature Paying attention to nature outside. Whenever I am outside, either for a walk, or when being on an errand I make a point of noticing any trees or flowers. Right now with all the rain we had everything is so lush and green and I noticed a lot of purple flowers around. Appreciating the beauty of nature helps me every time to calm down and become more grounded again Practice Gratitude Every night when I go to bed I make a point of thinking of three things I have been grateful for that day. That could be something beautiful I’ve seen, something I achieved or finished, a friend I met with. It allows me to take stock of the day and really appreciate the day for what it was, instead of getting a sense that it just passed by in a blur of activity. In Summary The time around Christmas and the New Year is such a special time of the year and it doesn’t matter if you are religious or not. It’s just a sense that the year does come to an end and most of us are going to have a break. It’s a time to take stock of the year that has been and making plans for the year to come. So it is sad if in the weeks leading up to it we get stressed out to make it all as perfect as possible. Maybe, it’s time to embrace imperfection, allow ourselves to just be and let go of stress. For more information on stress, you can also read this post http://infinitehealth.net.au/the-secret-life-of-stress/

food, hypnotherapy, Mental Health, mindset, overeating, self-talk

Resistance Is Futile

Stephanie / May 27, 2021

How Focussing On Not Wanting To Do something Is Counterproductive Have you ever tried not to think of a purple turtle? No not really (and let’s be honest, generally purple turtles are the last thing on people’s mind), but now you’re actually thinking about the purple turtle because I mentioned it. And if I now asked you not to think about the purple turtle, you would still have it on your mind. The same happens when you think about habits or behaviours that you want to change. This is because our brain is not really good in recognising a no or a not in a thought, it rather focusses on the subject of the thought. If you think you don’t want to eat chocolate or lollies, then despite telling yourself not to do it, all you do is draw your attention to chocolate or lollies. The same goes for not wanting to snack after dinner, all you do is to draw attention to snacking after dinner. So what’s a better way to change unwanted habit, behaviours or recurrent thoughts? If you want to change a habit, a behaviour or recurrent thoughts, it’s relatively simple: First you have to have the intention to change. Then you decide that you want to focus on something entirely different. If it comes to eating chocolate or lollies, what is it you could do instead every time the thought of chocolate or lollies comes up? You might want to brainstorm those ideas, they could be simply just having a glass of water or having a piece of fruit instead. Same goes for snacking after dinner, what could you focus on instead when the thought comes up? What other activity would take your mind off snacking? It could be doing a puzzle, going for a walk, playing with your pet etc. Whatever works for you. When it comes to unwanted thoughts consider what you could think about instead. If it is repetitive negative self talk, then find a positive statement that you can think of instead and most importantly that resonates with you. Regardless if it is a habit, a behaviour or a thought, you can also have a rubber band or elastic hairband on your wrist. Every time you start to go down that old road of the unwanted behaviour or thought you snap that elastic band to remind you of your alternative and then do the alternative action or think the alternative thought. Why does it work? Our brain can be pretty stubborn with its habitual thought patterns. The snap of the rubber band acts as an interruption to your thought pattern and gives you that precious little break to change. The message is – don’t resist what you don’t want to do or think but focus on what you want to do or think instead. The great news is that hypnotherapy is quite effective in helping you to achieve that more easily. If you want to learn more Book your free exploration session today – no strings attached. If you’d like to learn more about Negative Self Talk, read our previous The Power Of Self-Talk How To Empower Your Inner Voice

Mental Health

The Secret Life of Stress

Stephanie / March 18, 2021

Do you struggle to fall asleep? Do you find yourself having indigestion? Is your menstrual cycle going all over the place? Do you have lots of neck or back pain? Is your blood pressure high? – All these can be markers of stress, because stress manifests itself in all shapes and forms. And everybody has a different experience of stress. However, there are a few signs and stress symptoms that are common in many people. In this blog we are talking about a few of those and what you can do for stress management. Sleeping Difficulties This is one of the most common signs of stress. Our mind is racing, we are feeling exhausted but either sleep doesn’t want to come or we wake in the middle of the night unable to go back to a restful slumber. The reason for this is that we have elevated levels of adrenaline or that our adrenaline is high when it actually should be low. Gut Issues This can range from having no appetite and having indigestion and a feeling that food doesn’t want to move through our gut through to symptoms of irritable bowel with diarrhoea or constipation. This happens because when we are stressed, our nervous system is in fight or flight mode (think about running away from a threat or fighting it), so our body directs all our resource to those parts of the body that it perceives need it most – the muscles in our extremities. Digestion becomes unimportant and is neglected. Irregular Menstrual Cycle This can range from shorter or longer than usual cycles, skipped menstrual periods or heavier than usual periods. There is a delicate balance of hormones in our body that is governed by the hypothalamus in our brain. When the body is in a stress response and mainly pre-occupied with the fight and flight response, the hormonal balance gets disrupted. Tense Muscles And/Or Pain In Back And Neck Considering that the body is preparing to fight or to flight it makes sense that the muscles are in a state of high alert and tense, making it easier to jump into action when necessary. So next time when you feel pain in your back or neck, check in if you’re stressed. Irritability This is more of a psychological symptom and quite common when you’re stressed. Unfortunately quite often the person affected is the last to notice, but the people around that person notice it more quickly. It’s due to the interplay of hormones and neurotransmitters and on an evolutionary levels it makes sense. If we are in a life threatening situation, we don’t waste resources on feel good hormones, all we need to do is either run or fight. Fortunately today our life is not in regular danger, unfortunately for us, our instincts and subconscious mind have not woken up to that fact yet. So, if you are under stress in your job, or because of time constraints, your body thinks it’s in mortal danger. Lack of Energy And Motivation If stress has been going on for a long time, we exhaust ourselves and whilst we are still functioning, we are running on empty batteries. The result is that we feel tired or feel like not doing anything at all. Elevated Blood Pressure Generally it’s a healthy response of our body to increase the blood pressure when we get excited, think about an Olympic runner who needs more oxygen flow to the muscles of the legs. But as with all stress symptoms, if we are in this state for a prolonged time, it is harmful for our overall health and reduces our quality of life. So What Can You Do About It? Acknowledge the stress. Acknowledge to yourself that you’re stressed and don’t be afraid to ask for help. Exercise regularly: Moving the body helps to process excess stress hormones. Go for a short 10min walk: This can literally act as a circuit breaker, getting you out of the immediate stress response. Spend time in nature: More and more research shows that nature has a healing and soothing effect on our bodies and minds. So by going out into nature we can make a world of a difference, especially if we normally live in the city. Why not make a whole day of it and drive somewhere beautiful and spend time there either walking, cycling or relaxing? Practice Mindfulness or Meditation. This allows our mind to find some quiet space and the body to relax and calm down a bit. Whenever you spend time in Meditation you gently shift your body into a rest and digest mode. We offer regular online 4-week Meditation Courses at the beginning of each term. Avoid caffeine as much as possible. This is not generally a popular suggestion, but when your adrenaline is already high, coffee exacerbates the symptoms and makes it worse Have proper mealtimes. Too often, when we are stressed and in a rush we tend to just scoff down our meals. This doesn’t allow our digestive system any time to even recognise that we are ingesting food, let alone the need to digest it. However, if you take your time to sit down and eat consciously, your digestive system starts to get activated. Eat a diet rich in fresh fruit and vegetables with adequate sources of protein. When the body is in the stress response, it needs more of all micronutrients such as vitamins and minerals. Fresh food is the best source. However, if short of time, consider using something like Hello Fresh or find a good provider of pre-cooked meals. Taking herbs to support your stress response. There are quite a few great herbs that can help when the body is caught in the stress response. Some are more calming such as Passion Flower, Motherwort, Lime flower. Others are helping with energy levels such as Withania, Rhemannia or Codonopsis. If you’d like to know more, please feel free to reach out. You can take a nutritional