Visit a Forest

Numerous studies in Japan have tested participants’ responses to viewing scenery for 15 minutes in either a forest environment or an urban area.

Forest environments were perceived as significantly more comfortable and soothing, and had noticeable positive effects on people’s moods compared with urban environments.

Those viewing the forested areas, reported significant decrease in negative feelings such as “tension, anxiety, depression, dejection, anger, hostility, fatigue and confusion.”

* Read the whole article by my colleague Trudy Scott! 

My Favorite Products for Sleep and Anxiety

This is the first time ever I am revealing my own personal Top Favorite products. This is Part 2 focused on products for sleep.

Anxiety and sleep problems go hand-in-hand so sleep must often be addressed in order to manage anxiety.

In addition to many effective things you can to do improve sleep, here are some of my favorite products that can help you sleep better.

If you missed Part 1 on my favorite products for anxiety and happiness, check it out HERE. 

Fitbit Alta HR

I can pretty much guarantee you are not getting enough sleep and/or enough quality sleep. Fitbit Alta HR is the best way I know to really find out.

Not all Fitbits are created equal when it comes to usefulness for improving sleep via detailed sleep tracking data. Fitbit Alta HR gives you better data than other Fitbits about your sleep stages and sleep patterns.

This data will help guide your troubleshooting process. It helped me make several improvements in sleep that make a real difference in my life.

I love, love, love my Fitbit Alta HR.

CBD products

It’s the biggest craze of 2019.  And for good reason.  It’s great for sleep and many other things (especially anxiety).  CBD oil and capsules are great for insomnia and can help with getting to sleep faster and staying asleep longer.

My favorite CBD product specifically for sleep is the CbdMD brand and the name of the product is “CBD PM Oil” which combines CBD with melatonin, as well as Valerian root, Passionflower extract, Cascade Hops, Chamomile flower and Lemon Balm. 

Learn a lot more in my recent CBD article and find out why I’m fan.

Sleep Stories with Calm App

Sleep Stories are meant to take you back to a simpler mental state and let your brain relax and transition from a busy day into time for deep rest, just like bedtime stories did when you were young.

Stories are read in a very soothing tone and carefully designed to ease and lull the mind. The free version of the app has a few stories about things like lavender fields or magical waterfalls, and the full version has more stories.

 

Coffea Cruda

Homeopathy is a natural system of supplements that has been around for at least 100 years. Homeopathic remedies are inexpensive, small pellets dissolved under the tongue.

Coffea Cruda is a homeopathic derived from the coffee bean. It is very useful for the person who has mind racing that gets in the way of sleep. I leave mine right on my nightstand.

This product and recommendations for use can be found at most health food stores.

Badger Sleep Balm

At bedtime I use this soothing balm made of organic Bergamot, Lavender and other calming essential oils. It works topically and I also put it on my lips, nostrils and under my nose for aromatherapy.

Guided Mindful Belly Breathing Meditation 

This product showed up on my favorite list of products for anxiety too.

It seems a little weird to list my own product as a favorite, but this Mindful Belly Breathing Meditation.  It calms the nervous system so well that many people swear by the guided audio meditation for use before bedtime to fall asleep.

See a Functional Medicine Practitioner

If a doctor has ever told you that anxiety is “all in your head” or that “there’s nothing wrong with you,” it might be worth investigating a functional medicine approach.

Functional medicine is a different way of looking at wellness and health which focuses on resolving the root cause of imbalances rather than traditional medicine which focuses on disease and symptoms.

For example, a good functional medicine practitioner can help identify when there are physical conditions contributing to anxiety. This could include all sorts of things such as thyroid disorders, diabetes, Cushing’s syndrome, adrenal exhaustion, mitral valve prolapse, high blood pressure, Lyme disease, hypoglycemia, low blood sugar, hormonal imbalances and more!

P.S. I can highly recommend my own functional medicine nurse practitioner, Cherri Schleicher of C&S Holistic Family Health and Wellness.

Ironic Solutions You’ve Been Avoiding

In our “crazy busy” culture that keeps moving faster and faster each day, most of us want to:

o Get more done
o Be more productive
o Get rid of stress and anxiety
o Generally “toughen up” (to do more of all of the above)

We get in an endless loop of more To-Do’s and multi-tasking. It all seems to result in more stress, less sleep and less sense of accomplishment.

Is there anything that can be done to reduce all that stress and get off the hamster wheel?

Do the Opposite

It’s quite ironic that your solution is actually the opposite of what you think it should be. The ironic solutions are sometimes quite obvious. Other times we chalk up the ironic solutions as ridiculous and avoid trying them.

Problem: Want more productivity and want to accomplish more?
Ironic Solution: Learn how to develop a slow gear

Instead of constantly focusing on speeding up, doing more, and checking things off the list…slow down. Disengage from technology and to-do lists and future-oriented thinking for a little while each day.

You will become more present and focused when you return to the work at hand. Your mind needs time to process all the inputs (i.e. stress) of the day. With a quieter mind and a state of mindfulness, you will naturally become more productive. Ironically, it happens more easily when we slow down than when we frantically try harder to be more productive.

Problem: Want to get more done in a day? 
Ironic Solution: Sleep more

Not getting enough sleep can cause:

• irritability
• lack of mental clarity
• reduced executive functioning in the brain leading to:
        o poor decision-making
        o poor prioritization
        o poor analytical ability
• forgetfulness or memory loss
• brain fog
• reduced time management skill
• reduced productivity
• reduced focus
• depression (worsens all of the above symptoms)
• anxiety (worsens all of the above symptoms)

It’s easy to see how staying up later to get more done simply does not work in the long run. Ironically, doing that repeatedly will lead to getting much less done in a day (along with increased frustration).

Problem: Want to stop procrastinating on something? 
Ironic Solution: Stop avoiding it and go face it

This sounds so obvious that it can sound irritating. Here are examples of some very common situations that cause anxiety and are often avoided:

Di Philippi, MA, LPC, Holistic Anxiety Therapist, Milwaukee• driving, especially on the freeway or during rush hour
• public speaking
• social events where you might be judged or be put on the spot
• new situations (creating fear of the unknown)
• crowded situations where you might feel “trapped”

The more we find something uncomfortable, the more we avoid it. Yet avoidance is the worst strategy. The situation will continue to have power over you the more you avoid it.

The ironic solution in psychology terms is called Exposure and Response Prevention (ERP) or Exposure therapy. ERP is a part of Cognitive Behavior Therapy (CBT). It provides a very safe and systematic way to face those things that feel like demons. With avoidance, the demons always live on.

Problem: Want to be stronger and tougher in times of stress?
Ironic Solution: Learn and practice self-compassion

Do the opposite of what your inner critic says. Stop being so hard on yourself and demanding that you just “buck up” and “get over” the difficult and stressful parts of life.

An article in the Washington Post titled “Be Kinder to Yourself” explores this concept of self-compassion. It talks about a 2017 study that found that people who have higher levels of self-compassion tend to handle stress better. Other research confirms this.

So, ironically, being kinder and gentler to yourself actually does make you stronger in the face of stress. Self-compassion makes it easier to move through stress. Practice quieting your inner drill sergeant.

Say Ahhh

This technique is adapted from author Jonathan Goldman. He says that simple, self-created vocal sounds such as elongated vowels like “ah”, “oh” or even an “mmm” humming sound can have profound and positive effects on your physical, mental and emotional states.

For example, Goldman says these sounds can:

1. Calm your nervous system, lower blood pressure and heart rate, and can reduce levels of stress-related hormones such as cortisol.
2. Increase melatonin, a hormone which helps us sleep at night.
3. Release endorphins—those self-created “feel good” brain chemicals.

Feeling stress or anxiety? Take a nice deep breath and sound forth with an “ah” a few times….or just hum for a minute or two. No one will hear you but you’ll feel a lot more relaxed almost instantly.

Essential Oils: Try lavender, ylang-ylang, marjoram, and neroli

In a recent study, 83 participants with high blood pressure were tested to see whether essential oil inhalation would have an effect on blood pressure and cortisol levels (cortisol is the most common “stress chemical” that can be measured).

Participants were asked to inhale an essential oil blend of lavender, ylang-ylang, marjoram, and neroli with the following ratio (20 : 15 : 10 : 2).

The study group experienced the relaxation effects of this particular blend of essential oils leading to:

• significant decreases in cortisol levels
• reduced blood pressure
• stress reduction

Favorite for Anxiety: Mindful Belly Breathing

Believe it or not, the number one best way to ease anxiety is to BREATHE…as long as you do it the right way.

What I’m talking about here is learning a specific technique of conscious breathing, which is quite different from what we do moment-to-moment as part of our daily living.

If you take a minute to become aware of your breathing right now, you’ll find you are probably breathing short, shallow breaths into your lungs. This is how most of us breathe most of the time – unconsciously.

When you’re feeling anxious, you tend to unconsciously “overbreathe” with shorter, faster breaths into the lungs and chest.

This creates an imbalance between oxygen and carbon dioxide which can result in symptoms including:

racing heart, breathlessness, dizziness, hot flashes or chills, and distorted thinking such as fear that something terrible will happen.

The Deep Breath Myth

There is a common misconception that taking a “deep” breath is the key. While the deep breath may be useful for some purposes, it is not the best for calming anxiety.

When you take a deep breath, you are making a sudden and significant change to your breath. Your amygdala (the “caveman” part of the brain that regulates the fight-or-flight response) does NOT like sudden change. Instead of relaxing, your brain goes on high alert when there is any sudden change because your amygdala wants to make sure there is no sabretooth tiger coming to threaten your safety.

Your brain can relax when breathing is calm, even and predictable, without sudden change.

Master the specific technique

The specific form of Mindful Belly Breathing described here is designed to reduce anxiety by calming your brain AND creating a real physiological change for your nervous system (activating the parasympathetic nervous system).

This can only be done by using the proper technique consisting of 2 parts:

1. lowering the focus of your breathing to the belly/diaphragm area (diaphragmatic breathing)
2. controlling the pace and size of each inhale and exhale (respiratory control).

This breathing technique is Mindful due to the addition of respiratory control. Diaphragmatic breathing alone can be helpful for many things, but what makes Mindful Belly Breathing so effective for anxiety is the combination of Mindful respiratory control + Belly Breathing.

Mindful Belly Breathing can be done anywhere, anytime! I teach this to most of my clients and literally every single client has reported a benefit from Mindful Belly Breathing.

How to do it:

1. Place one hand on your belly.
2. Inhale and exhale through your nose only, with each breath “normal-sized” and comfortable for you.
3. Lower the focus of your breathing by slowing pushing out your belly/diaphragm as you inhale and slowly pulling in your diaphragm as you exhale. Imagine a balloon in your belly that fills with each inhale and deflates with each exhale.
4. Notice the movements of your hand: you should see your hand moving up and down on your stomach as you breathe.
5. Now pace your breathing in a predictable and even way by silently saying to yourself:

“Inhale – 2 – 3 – Relax… Exhale – 2 – 3 – Relax”

Want help learning Mindful Belly Breathing?

You may like my downloadable Less Stress Now CD.

How you know it’s working

Here’s a little test to show you what a big difference Mindful Belly Breathing makes:

1. Stand up and just breathe normally
2. Look into a full-length mirror. Look sideways so you can see your profile. Go ahead and suck in your stomach to look your best (yes, we all do that sometimes!).
3. Now breathe while still holding your stomach in. Notice that only your chest is moving up and down with each breath. This is more or less what happens when anxiety kicks in. Notice how the airflow is restricted. Notice the pace of your breath. Does this create any feelings of anxiety or discomfort?
4. Let your stomach relax now and re-start your Mindful Belly Breathing. Notice how much more air you’re taking in now. Notice the sense of calm this brings.

Practice, Practice, Practice

Like any new skill or tool, Mindful Belly Breathing requires practice. You want this tool available to you in times of extreme anxiety, right?

Well, in those moments of anxiety your ability to think straight and remember what to do next can be very limited. In order to break that cycle, you need to be able to start Mindful Belly Breathing automatically – your body will remember what to do only if you’ve practiced regularly.

Make Mindful Belly Breathing a daily habit and it’s an investment…you’ll be able to use it anytime, anywhere to help you break free from anxiety. Regain control of your breath, your clear thinking, your physical/body sensations, and your life!

 

OCD Interview

I was recently interviewed by a local university for an article about Obsessive Compulsive Disorder (OCD). This Q&A explains the basics of OCD and the effective, non-medication treatment that works for OCD.

Question 1: What is the biggest misconception you’ve heard and/or seen about Obsessive Compulsive Disorder?

Misconception #1: Many people believe OCD has to include compulsive behaviors like hand-washing or excessive cleaning. Truth be told, I actually see more OCD in the form of obsessive and intrusive thoughts than I do with the classic compulsive behaviors.

Misconception #2: There’s a misconception that people must live with anxiety their whole lives, or that they must take medication for it for their whole lives. That is not true! [READ MORE HERE]. The neural pathways in the brain which create anxiety and obsessive thinking can be changed. Thus, the root cause of anxiety can be addressed and resolved.

The answer: Cognitive Behavioral Therapy (CBT) can provide long-term, preventative relief from anxiety/OCD (see Question 6 below).

Question 2: From your experience with treating OCD, what seems to be the biggest trigger for the people who suffer?

OCD can look very different for different people so it is difficult to generalize. People with OCD suffer from repetitive (and often disturbing) thoughts that they can’t seem to get out of their heads – these are Obsessions. These thoughts, and the inability to “let it go,” can cause a lot of anxiety.

Sometimes that anxiety creates an urge for people to repeatedly perform certain behaviors or routines – these are Compulsions. The urge to do the behaviors is an attempt to try to ease their anxiety.

Some people with OCD have obsessions only, while others have both obsessions and compulsive behaviors.

Most people who have OCD are aware that their obsessions and compulsions are irrational, yet they feel powerless to stop them which actually increases anxiety.

Common obsessive thoughts include:

• fear of a detrimental error by overlooking something
• worry about things being in proper order
• fear of harming someone
• feeling over-responsible for others
• worries about germs or illness

Common compulsive behaviors include:

• hand-washing
• counting
• arranging things
• cleaning
• checking and re-checking things (like did I forget anything?)

Question 3: OCD is often labeled a “mental illness.” Do you agree with this label?

I hate the label “mental illness” because some people attach a stigma to it…and that causes people to avoid getting treatment that could lead them to a happier life. At least 40 million American adults suffer from anxiety, but only about one-third of those seek help, even though anxiety is highly treatable without medication.

Like other types of anxiety, OCD involves what I call “a thinking problem” or “anxiety thinking.” There is a problem with the thinking process and in that respect it could be considered mental as opposed to physical illness.

The great news is that thinking problems can be corrected! Neuroscience research shows that the brain can reconfigure itself and learn new and more effective ways of thinking when trained to do so.

Question 4: Do you believe that people are born with OCD, or is it something that develops over time?

Research supports the understanding that OCD involves problems with the brain circuitry that causes anxiety thinking. No one knows for sure all the factors that could be involved in development of anxiety/OCD. Possible factors include perhaps genetic predisposition, perhaps learned behavior when kids grow up in a family where adults have anxiety, perhaps an illness, or even ordinary life stressors.

Question 5: How are patients diagnosed?

During an assessment, I look at whether a person has obsessions and/or compulsions, but the biggest factor in diagnosis is whether these thinking problems and behaviors cause a real problem in the person’s life.

I always say there’s not a problem unless there’s a problem. I’m looking to see whether the thoughts and/or behaviors are creating a problem with the person’s daily routine, job, school, relationships, social activities, or other activities the person values.

Question 6: What types of treatments are available to patients who suffer from OCD? Is there one particular treatment that seems to be more effective?

Extensive scientific research and my own clinical experience demonstrate that the most effective long-term solution for anxiety/OCD is Cognitive Behavioral Therapy (CBT).

CBT is a very specific sort of non-medication treatment that is focused on correcting the anxiety thinking that is underlying the obsessions and compulsions. It helps people learn different and more accurate, effective ways of thinking – this can significantly reduce or eliminate obsessions and compulsions.

CBT is very focused on teaching people new tools and techniques for changing old thinking patterns and old behavior patterns. To address the behaviors associated with OCD compulsions, exposure treatment is often included in CBT.

Exposure and response prevention (ERP) is a systematic way of gradually exposing people to the things/situations that cause anxiety while teaching them new ways to respond (eliminating the need for compulsive behavior).

Question 7: Do you think OCD can be cured?

The concept of a “cure” really means correcting the thinking problems and the anxiety thinking that are underlying the obsessions and compulsions. Yes! These thinking processes can be successfully changed with CBT.

Question 8: How did you become a therapist who specializes in anxiety disorders such as OCD?

I decided to specialize in holistic solutions for anxiety because so many people have been told they have to live with anxiety for their whole lives…or that they have to take medications for their whole lives. It is my mission to dispel this myth!

People don’t realize that is completely possible to get rid of all kinds of anxiety. They haven’t been education to understand that anxiety is caused by processes in the brain that they can learn how to change. They just need to learn the effective tools to use. I’ve seen so many people literally change their lives with CBT and holistic tools and techniques that treat anxiety.

You’ll Never Guess Why I Got The Flu

In the midst of one of the worst flu seasons in Milwaukee ever on record, I got the dreaded flu. Yet all my friends we’re so surprised because “you’re my healthiest friend.”

So, why did I get the flu?

Ask a scientist or doctor and you’ll hear about the human immune system and airborne contagions. As if it is all physical… I generally have a very strong immune system, and I actively use natural, holistic supplements and other things to keep it that way.

So, why did I get the flu? Is it all physical? I think not.

The Back Story

I started out 2018 by setting new intentions and goals, as I do each New Year. Usually this is in the form of theme words. One of my theme words this year is CONNECTED. For me, CONNECTED means CONNECTED to the Universe, to Spirit, to those in my life, and to myself.

[I use the words Universe and Spirit here to represent a spiritual connection. Please translate to whatever words may work for you, such as God, Buddha, Goddess, Higher Power, The Divine, or whatever fits for you.]

But this year, for the first time ever, I also got a motto for my new year. When I say that I got it, I mean that I didn’t set out to create a motto. The idea and the words just came to me. (Hmmmm… divine inspiration.)

My motto for 2018: Less is More.

Ever since that motto came to me, I have been pondering what it really means. I started wondering how Less is More might be related to my intention to be CONNECTED.

So, why did I get the flu?

Essential vs. Optional

I can’t remember the last time I was this sick. A couple of days were like a blur to me… fever, aches, fatigue, nausea, headache migraine, coughing, sleeping, resting.

The decision to cancel everything (do less!) on my schedule for the rest of the week came out of sheer necessity. I was non-functional. Being that sick made it easier to see what is essential and to let go of the rest.

After a visit to my most amazing chiropractor, Dr. Angie English, the fever finally broke!

Then I became dangerous! As I was slowly feeling better physically, I almost immediately started thinking “If I have to be stuck home sick, maybe I could at least get some things done.”

So I started rescheduling appointments, and picking up things around the house that I had strewn all over. Dr. Angie warned me to take it easy and continue resting. Yes, good idea but certainly I can do that later after I finish doing a few more things, right? Dangerous!

Doing more felt better. More is more, right? That was my instinct.

So, why did I get the flu?

The Gift of the Flu

I think the Universe loves me so much (and you too!) that it responded to my intention for Less is More. The flu was so bad that all doing and most thinking came to a complete halt. It forced me to make the decisions necessary to do less and be more in the moment, tuned in to myself…Connected!

I was just becoming aware of these lessons from the Universe when I decided to take an Epsom salt bath with frankincense and lavender essential oils. The one I took the day before really helped, so this time I added more frankincense. More is more, right?

Shortly after I got in the tub, my skin started tingling and itching. Too much frankincense. Oops, I guess less is more.

Seeing deeper than a negative situation

Thank you Universe for loving me so much to help me see past a seemingly negative situation and learn so many lessons about Less is More:

Less doing and busy-ness
• Less sense of urgency
• Less focus on being productive; more focus on being
• Being in the present moment (mindfulness)
• Accepting what is (leading to the next item….)
• Peace even in the midst of illness
• Honoring my limitations
• Practicing asking for help
• Prioritizing myself first

 

What could you learn if you could see beyond a seemingly negative situation and listen more deeply?

I’m listening Universe… Next request… May I come to listen more deeply and understand how Less is More without the flu, please?

P.S. The Universe loves you too!

5 Ways Stress Prevents Weight Loss

Tis the season when many of us are focusing on losing weight.

Whatever you do, please don’t go on a diet. I’ve said it before and I’ll say it again: diets don’t work. If you are tired of yo-yo dieting, then you know what I mean.

95 to 98% of dieters regain the weight they lost. Does this ring true for you?

Stress and anxiety are huge, huge contributors to:

1. Inability to lose weight
2. Weight gain
3. Inability to keep weight off
4. Inability to maintain ideal weight
5. Overeating

Let’s look at the top reasons why…

1. Emotional Eating

We are actually hardwired to eat when we’re under stress. So stress and emotional eating are often major contributors to inability to lose weight.

This comes from the brain’s evolutionary process; from a time when fight-or-flight was a necessary daily survival skill for cave people. The energy gained from the extra food calories could help the body react and survive in the threat of sabertooth tigers.

Your brain still has that ancient wiring which unconsciously tells you to eat when you feel stress or anxiety.

Food is often used for many reasons completely unrelated to physical hunger: distraction, boredom, avoidance, comfort, love, filling a void, control, anger, anxiety, depression, avoidance of emotions, body image worries, shame. The list could go on and on.

Until you resolve the underlying emotions and related stress, emotional eating will always sabotage weight loss.

Are you an Emotional Eater? Take this QUIZ.

2. Worrying, Sleeping… Leptin and Ghrelin

Stress and anxiety alter the hormone leptin (“the satiety hormone”) which is supposed to tell your body to stop consuming food when you become full. Stress creates an imbalance which prevents that message from coming through, thus causing overeating and bingeing.

Conversely, stress and anxiety cause increases in your levels of ghrelin (the “hunger hormone”). Ghrelin is produced in your stomach and is supposed to signal you that it is time to start eating. Stress and anxiety cause ghrelin to send excess hunger signals… this stimulates appetite, increases food intake and promotes fat storage.

Sleep More and Worry Less

Studies show that shortened sleep time is associated with decreases in leptin and elevations in ghrelin. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours (from WebMd).

Sleepless nights have a direct impact on brain regions that control decision making and make us more inclined to crave fast food rather than healthier options (from 2013 research at UC Berkeley, from Psychology Today).

Furthermore, a study published in the journal “Appetite” found that worry – just thinking about a stressful event in the future can cause you to eat more by increasing your levels of ghrelin.

3. Cortisol, Metabolism, and your Thyroid

With chronic stress or anxiety, your adrenal glands produce a cascade of hormones connected to your fight-or-flight response. You end up with an excess of adrenaline and cortisol (the main stress hormones).

High cortisol levels signal to your brain that it is time to go into fight-or-flight mode. Then three things happen:

1. Hunger increases.

2. Your thyroid reduces its hormone production and thus slows down your metabolism.

3. Energy, fat, and calories are stored to avoid starvation, and also to conserve energy (in case you need to fight that sabertooth).

Stress ==> more cortisol

==> hunger and increased appetite =

no weight loss and more belly fat

4. Stress, Insulin, and Blood Sugar

Another part of the hormonal cascade that occurs due to stress or anxiety is imbalance in insulin levels. Did you know that insulin was a hormone?

Increases in cortisol caused by stress also can cause higher insulin levels. Insulin regulates your blood sugar. When insulin levels are off, your blood sugar drops and you crave sugary, fatty foods.

 

Stress ==> blood sugar drops

==> food cravings =

weight loss sabotage

5. Stress and Mood – Tryptophan and Vitamin B

Stress and anxiety are both very correlated with low mood and depression. And those things are correlated with weight gain. It creates a vicious cycle.

The more stress and anxiety you have, and the lower your mood, the more likely you are to have food cravings and eat foods that will actually perpetuate the problem.

You might benefit from a boost in serotonin, which is the brain’s feel-good chemical. What most people don’t know is that 95% of your body’s serotonin is produced and stored in your gut.

You can help your gut produce serotonin by increasing a particular amino acid called tryptophan. Foods high in tryptophan can help with mood and are also stress-reducing.

When people feel stressed or anxious and their blood is measured, they tend to have high levels of lactate in their blood. Foods high in B vitamins help stabilize the body’s blood lactate levels, and have a calming effect on your nervous system.

Tired of Diets that Don’t Work?

If you are tired of yo-yo dieting, try a different approach.
Focus on one of the biggest root causes of the problem: stress and anxiety. Read about HOW on my blog:

Emotional eating, Top 5 holiday sabotages, why diets don’t work, what does work
• #1 most effective solution for stress and anxiety, the one and only resolution you ever need

Remember…
If you always do what you always did…
You’ll always get what you always got.