Prioritizing Your Mental Health During the Holidays

By Nicole marino, amft

As we enter the winter months and into the holiday season, it is so important to make sure you are checking in with yourself around your mental well-being. The holiday season can evoke a wide range of emotions for people. While some look forward to celebrations, gatherings, and festive traditions, others may feel overwhelmed, anxious, or even lonely. It’s important to recognize that mental health is just as crucial during this time as it is any other, potentially even more so. Here are some strategies to help manage your mental health during the holidays.

Acknowledge Your Feelings

It’s so important to acknowledge and sit in the emotions that come up for you during the holidays, even the more “negative” emotions. It's normal to experience a mix of joy and stress. Journaling, talking to someone you trust, or meditating can be helpful ways to process emotions and identify what’s weighing on your mind.

Set Realistic Expectations

Holidays often come with high expectations, whether it’s creating the perfect get-together, finding the ideal gifts, or maintaining traditions. Try to set realistic goals and be flexible with yourself and your situations. Remember that it’s okay for things to not be perfect (they’re not meant to be!). Simplifying your plans can lead to a more enjoyable and less stressful experience.

Prioritize Self-Care

Self-care is essential, especially during busy times. Carve out moments for yourself, whether that means enjoying a good book, going for a walk, or participating in your favorite hobby. Make a conscious effort to engage in activities that recharge your energy and bring you joy.

Reach Out for Support

If you’re feeling overwhelmed, don’t hesitate to reach out for support. Talk to friends or family (anyone you trust) about how you’re feeling or consider seeking professional help if needed. Sometimes, simply sharing your thoughts can lighten the pressure and emotional burden. Remember, you’re not alone in this experience and others can relate!

Create New Traditions

If certain traditions are a source of stress or sadness, consider creating new ones. This can be an opportunity to adapt your celebrations to better fit your current feelings and circumstances. Finding what works for you can foster a sense of new beginnings.

Limit Social Media Exposure

Social media can amplify comparison. It’s easy to get caught up in the seemingly perfect lives of others. If you find yourself feeling down after scrolling, consider taking a break from social media during the holidays. Focus instead on real-life interactions and experiences. Focus on the things going on in your life that you are grateful for.

Practice Mindfulness

Mindfulness can be a strong tool during the holidays. Taking a few moments each day to practice deep breathing, meditation, or grounding techniques can help reduce stress and increase your overall well-being. Being present in the moment allows you to appreciate the little joys that the season brings.

Give Back

Engaging in acts of kindness or giving back to the community can provide a sense of purpose and connection. Volunteering your time or resources can remind you of the positive impact you can have on others!

While this season of time can bring a lot of joy and happiness, it can also take a toll on your mental health. By using these tips and reminders, you can better navigate the season ahead and know what is going to be best for you and your emotions. Ultimately, your mental health is the priority so the holidays can look however you want them to!

Decision-Making: A Step-by-Step Guide

By Anne Decore, lmft

Making decisions is something people struggle with often. Indecision and inaction can bring a lot of distress. So can the belief that one “made the wrong decision”.

Some decisions are clear and intuitive, and we can arrive at a choice with full confidence. Other decisions carry ambivalence – and always will even after we’ve picked a direction.

One general rule of thumb is to be guided by your values and goals. They can serve as guiding lights during times of uncertainty.

This 4-step framework may also help you operationalize decision-making:

1. Identify the problem.

It’s especially important to define the question/decision/choice/problem if you are making the decision as a couple, or a family, or a group.

Ask clarifying questions such as:

• What is the main challenge or opportunity here?

• What is my hoped-for outcome?

• If this decision is made successfully, what would that look like?

2. Generate Alternatives.

Come up with a diverse and comprehensive set of options. Don’t judge them as you generate. Allow yourself to flow and present all angles.

3. Assess these options.

How do their various outcomes compare to the defined criteria for success? How do these options square with constraints?

4. Best Fit.

Find the best fit for the situation. “Best fit” acknowledges that, very often, decision making is subjective and there may not be a “perfect” or “right” decision.

Lastly, and always, be kind to yourself. Decision-making isn’t easy. You’re doing your best.

Taking A Pause

By Jessy Weston, AMFT

Communication is at the heart of every healthy relationship, but there are times when conversations become challenging or heated. During these moments, it's crucial to know how to take a pause as a couple. Pausing allows both partners to step back, calm down, and approach the conversation with more clarity and understanding. Here's some guidance on how you can effectively take a pause when discussing something difficult:

1. Recognize the signs: Pay attention to your body and emotions. If you notice tension rising, increased heart rate, or a feeling of being overwhelmed, it might be time to take a break.

2. Agree on a signal: Before starting a conversation, agree on a signal that either partner can use to call for a pause. This could be a specific word or gesture that indicates the need to take a break.

3. Express respect: When calling for a pause, express your respect for your partner and your commitment to continuing the conversation later. For example, "I respect you, and I want us to continue this conversation when we're both calmer."

4. Set a time to resume: Agree on a specific time to resume the conversation. This gives both partners time to reflect on their thoughts and feelings and approach the conversation with a clearer perspective.

5. Take time to self-soothe: Use the pause to engage in activities that help you relax and calm down. This could include deep breathing, going for a walk, or listening to calming music.

6. Practice active listening: When you resume the conversation, practice active listening. Show empathy and understanding towards your partner's perspective, even if you disagree.

7. Seek support: If you find that difficult conversations frequently escalate, consider seeking outside support. A therapist can help you develop healthy communication strategies and navigate challenging conversations more productively.

Taking a pause during a difficult conversation can prevent misunderstandings, reduce conflict, and strengthen your relationship. It's a powerful tool that allows both partners to communicate more effectively and resolve conflicts in a constructive manner.

10 Ways To Practice Mindfulness This Winter Season

By Bree Minger, AMFT

The winter tends to feel like a whirlwind. The holidays start in November and keep us busy all the way to January when we decide to test ourselves with New Year’s resolutions. After that tends to peter off then comes the Super Bowl and Valentine’s Day. Many of these celebrations may induce anxious or depressive feelings about one’s relationships with family, romantic partners or singleness. Additionally, this season can lead to many celebrations which often include heavier drinking or substance use. During this time of year, it is too easy to get caught up in hurry or expectations of status leaving many of us feeling drained or overwhelmed. 

Alternatively, winter can be a very fruitful time of rest. A period of hibernation to reflect and prepare for the next season to come– whether that be a new relationship, a new season of singleness, learning how to manage anxiety or depression or simply the shift to spring weather. Through all of these changes and challenges, one can practice rest through mindfulness. Mindfulness is proven to decrease feelings of anxiety, depression, pain, stress, insomnia and high blood pressure. Overall mindfulness can be practiced in many ways, as long as the body and brain are slowing down to pay attention to one’s senses and experience. 

Here are 10 ways to be practice mindfulness for the remainder of the winter season: 

1. Find joy in simple pleasures. Whether reading a book or watching the snowfall, try to slow down the moment and notice the beauty or tranquility. Breathe in the peace and breathe out any distractions from that present moment. 

2. Mindful eating can help slow your thoughts, emotions and prolong the enjoyment of the meal. Next time you eat your favorite snack or food, focus on each bite, relishing in the flavors you taste or the food’s texture. 

3. Breathing is very powerful when it comes to slowing our bodies down. Paying attention to exhales in particular can regulate our nervous system rapidly. Even apps on smart watches can aid in practicing deep breathing for just 1 to 2 minutes a day. 

4. Body scans can be helpful to notice sensations and connect these to emotions you may be experiencing. Body scans can be incorporated into therapy, or helpful guides can be found on youtube or elsewhere online. 

5. Slow down daily moments. From making your bed, to brushing your teeth, to showering there are many opportunities to set intentions for the day. Perhaps choose a daily moment to focus on what you may need that day, or how you can show up for someone else. Use the time to set a small daily goal that is achievable. 

6. Practicing gratitude can be an effective way to reflect on the day. Either at the end of the work day or while getting ready for bed reflect on one part of your day that stood out or one person for whom you are grateful. 

7. Progressive muscle relaxation can be an entry level meditation if mindfulness is uncomfortable. Again, a meditation like this can be incorporated into therapy sessions or guides are easily found online. 

8. Walking meditations reap several benefits because they incorporate physical activity and slowing down in the moment. Go for at least a 10 minute walk and notice the feeling of your footsteps and the shift of your body weight.

9. Engaging in art or creativity is also a very beneficial way to practice mindfulness. From painting to woodworking, using one’s hands to create is very helpful. 

10. Massage therapy is another mindful practice that connects the body and the brain. Releasing tension through massages comes from the release of endorphins allowing the body to fully relax and feel sensations of calm. 

SOURCES

Nurturing Mental Health Through New Year's Resolutions

By Megan Allcock, LMFT

As the calendar restarts, many people embark on the journey of setting New Year's resolutions. While common goals often revolve around fitness, career, or personal development, it's crucial not to overlook the importance of mental health in this pursuit of self-improvement.New Year's resolutions are typically associated with tangible, measurable goals. However, taking care of one's mental well-being is equally important, if not more so. 

When setting goals it’s important to be realistic in what you can achieve. Think about the values you hold that can influence your resolution choices. Try to avoid overwhelming yourself with a long list and instead focus on a few key areas that will contribute to a more positive life. Below are a couple of suggestions for mental health goals and resolutions. 

Prioritize Self-Care:

Incorporate self-care practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply taking a break to enjoy a cup of tea, these moments of self-care can significantly contribute to your mental well-being.

Establishing Boundaries:

Learn to say no and set healthy boundaries. Overcommitting and stretching yourself too thin can lead to stress and burnout. By establishing boundaries, you protect your mental and emotional space.

Cultivate Positive Habits:

Integrate habits that promote mental well-being. This could include regular exercise, a balanced diet, and sufficient sleep. These lifestyle factors play a crucial role in maintaining a healthy mind.

Seek Support:

Don't hesitate to reach out to friends, family, or professional support if needed. Discussing your goals and challenges with others can provide valuable insights and emotional support.

Embrace Flexibility:

Life is unpredictable, and setbacks are a natural part of any journey. Embrace flexibility in your resolutions, understanding that adjustments may be necessary. Be kind to yourself and acknowledge progress, no matter how small.

As the year progresses, take time to reflect on your journey. Celebrate your achievements, no matter how minor, and learn from challenges. This reflective process can enhance self-awareness and contribute to a positive mindset.

In the pursuit of New Year's resolutions, let's not forget the importance of nurturing our mental health. A holistic approach to self-improvement encompasses both tangible goals and the well-being of our minds. By incorporating mindful goal setting, prioritizing self-care, and seeking support when needed, we can create a positive and sustainable path toward a healthier, happier life in the coming years.

Navigating the Seasonal Shift

By Jessy Weston, AMFT

For many, the change in seasons brings not only a shift in temperature but also a shift in mood. I often find that my clients experience noticeable emotional changes with the arrival of fall and the transition to winter. The impact of weather and changing seasons on mental health is a well-documented phenomenon. As the sunlight wanes, some individuals may experience a shift in mood often referred to as Seasonal Affective Disorder (SAD). However, even for those who don't meet the clinical criteria for SAD, the change in seasons can still influence emotions and well-being. Let's discuss strategies for maintaining well-being during the colder, darker months.

Acknowledge your feelings

The first step in navigating this seasonal emotional terrain is acknowledging and accepting your feelings. It's okay to notice shifts in your mood, energy levels, or motivation as the days get shorter. Understanding that these changes are a natural response to external factors can alleviate some of the pressure you might feel to be constantly upbeat.

Connect with nature

While the weather may be less inviting, try to maintain a connection with nature. Take short walks during daylight hours, even if the sunlight is scarce. Exposure to natural light can have a positive impact on mood and energy levels. Consider bringing elements of nature indoors—flowers, plants, or even a sunlight-mimicking lamp can make a difference.

Set a routine

With daylight diminishing, it's easy to let routine slip away. However, maintaining a consistent daily routine can provide a sense of stability and control. Set regular sleep patterns, make time for exercise, and prioritize activities that bring you joy. Routine can act as an anchor during times of emotional flux.

Socialize and seek support

The urge to hibernate during colder months is real, but social connections are vital for emotional well-being. Make an effort to spend time with loved ones, whether in person or virtually.

I encourage my clients to approach the seasonal shift with self-compassion. Emotions, like seasons, are ever-changing. By acknowledging, accepting, and implementing strategies to support emotional well-being, we can navigate the seasonal ebb and flow with resilience and grace.

There Is More When It Comes To Listening To Your Body

By Bree Minger, AMFT

Often, the phrase “listen to your body” makes one think of the body’s basic needs like hunger, thirst, and sleep. For all of those needs our bodies send us clues that tell us to grab an extra snack when we are hungry, drink a glass of water after a long walk, or head to bed a little earlier on days that just felt like too much. 

Outside of those needs, our bodies communicate other messages that are often more subtle and harder to notice. These messages are related to our emotions. They don’t just exist in our heads; emotions are held and experienced throughout our entire bodies. 

In fact, the body, through the nervous system, can inform us of our emotions before our brains can identify our feelings. Have you felt butterflies in your stomach and that is when you realize you’re nervous for a big presentation? Or have you noticed your heartbeat pick up when you are feeling lost in a place you’ve never been? What about that feeling of pins and needles on your arms as you think about having a hard conversation with a loved one? 

Each body experiences emotions differently based on past experiences, stories, or traumas. Some of these described sensations may feel familiar, and if some feel unfamiliar, you are not alone. Day to day, many people live in their head and ignore their bodily cues, sensations, discomfort, or pain. Dr. Bessel Van Der Kolk in The Body Keeps the Score, describes this as a muffling of one’s senses. Why may living in your head, and ignoring your body, be dangerous? A lack of connection between the brain and the rest of the body has the power to influence our interactions and relationships, as well as block the path to healing past traumas and difficulties. 

Wondering how to start listening more closely? 

1. Mindfulness is key. Paying attention to bodily sensations can allow one to more closely understand the waves of their emotions and therefore gain more control over them according to Van Der Kolk. A helpful meditation practice may begin with deep breathing or a body scan. 

2. Yoga can be an effective exercise to restore the brain and body connection. The combination of deep breathing, different postures and meditation has powerful effects. 

3. EMDR (eye movement desensitization and reprocessing) therapy is an effective way to treat trauma. Different from talk therapy, EMDR allows access to memories and can be helpful to observe experiences from a different context of external stimulation, including eye movement, tapping, or other stimuli.  

Ultimately, the word “emotion” comes from the Latin word emovere or “to move out.” This tells us that healing from past traumas, both big “T” and little “t,” involves listening to our bodies and discovering the movement, rest, postures, mindfulness, and/or processing it requires. There is so much to learn about your body and how it informs who you are today. 

Curious to learn more or get started with a therapist? We have made this easy. Visit our website and fill out the intake form today.     

References: Van Der Kolk, Bessel. The Body Keeps The Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books, 2014. EMDR Institute, Inc. 

Intrusive Thoughts VS. Impulsive Thoughts

By Megan Allcock, AMFT

I’m sure many of you have seen tiktoks, reals, and memes about letting your intrusive thoughts win. These videos or photos are often jokes about smashing a cake randomly, or kicking someone, or breaking a plate. They are meant to be harmless and funny videos about how sometimes, we don’t have full control over our thoughts. The power of social media has made this a commonly discussed topic, which is great - mostly. There is however a large, and very important difference between intrusive thoughts and impulsive thoughts. 

Intrusive thoughts are unwelcome, distressing, and unwanted thoughts that pop into our minds involuntarily. They are often repetitive and difficult to control or dismiss. These thoughts can be disturbing, bizarre, or even violent in nature, and they can evoke feelings of anxiety, guilt, or shame. It's essential to understand that having intrusive thoughts does not mean you want to act on them or that they define who you are as a person. An example of an intrusive thought might be, you're standing on the edge of a tall building, and the thought of jumping off unexpectedly crosses your mind.

Impulsive thoughts, on the other hand, refer to thoughts that arise suddenly and compel you to act without much consideration of the consequences. They can be linked to impulsive behaviors and actions, which are often done without careful planning or foresight. Impulsive thoughts can lead to impulsive decisions, and while they might not necessarily be distressing like intrusive thoughts, they can still have significant impacts on one's life, relationships, and well-being. An example of an impulsive thought might be, you're angry with someone, and an impulsive thought urges you to yell at them without thinking about the potential damage to the relationship.

It's important to remember that both intrusive and impulsive thoughts are part of the human experience, and they don't define who we are. If you find yourself struggling with either type of thought, seeking support from a therapist can be beneficial in understanding and managing them effectively.

Ambivalence is Two Simple Things

By Anne DeCore, LMFT

Ambivalence is a natural human phenomenon, one that we all experience every day. It is common to want change, and also not want change, at the same time. The brain will contemplate the pros and the cons (the “decisional balance sheet”) of a particular change and then, voila, we find ourselves stuck. We come up with a reason for, and a reason against, and then ambivalence settles in.

As a clinician I regularly see clients experiencing ambivalence. Common ones are: ambivalence about changing one’s alcohol use habits; about whether or not to set a boundary with a family member; about staying or leaving an unstable relationship. My thinking toward ambivalence has been shaped by the works of Bill Miller. Miller is the author of Motivational Interviewing: Helping People Change, and he focuses on the topic of Ambivalence more directly in his most recent book On Second Thought: How Ambivalence Shapes Your Life. His writings, research, and techniques have been praised and used by professionals across disciplines such as teaching, coaching, medicine and psychotherapy to name a few.

Ambivalence, he says, is two simple things: change talk (arguments for change) and sustain talk (arguments against change).

Interestingly, when we want to help a friend or family member whom we think would benefit by a change in their lives we tend to argue for change. But because of the way the brain is structured, when we push for change in someone else, we end up evoking the other side of their own ambivalence. We often cause the other person to talk himself or herself out of changing. This happens between partners in a couple, between parents and kids, between friends, and occurs in the therapy and medical worlds between clinicians and clients: sometimes, the more a clinician pushes for change, the more the client responds with opposition. This oppositional reflex, found in all of us, is called the righting reflex. The clinician’s attempt to help can have a paradoxical effect, reinforcing the maintenance of status quo.

So what then is the path to resolving ambivalence? How does a person decide whether a change is advantageous?

The pathway to breaking through ambivalence is about setting your GPS to a clearly defined destination and asking if making that change helps you get to the coordinates you set for yourself. If you are stuck in ambivalence, have a series of wide-ranging conversations with yourself or with a therapist where you explore what you clearly know you do want in your life. What do you care about most? What do you want your life to mean? To look like? What is most important to you in terms of who you are, and who you want to be? Explore your values and goals. These talks will define the coordinates you want to travel toward. Then, and only then, do you ask yourself, does the change I’m considering help me get there. You look at your goals in relation to the alcohol use, the boundary, the unstable relationship. Does alcohol help you accomplish that goal? Does setting the boundary with the family member help you be the kind of person you described? Is the unstable relationship neutral or does it act as an obstacle to what you care most about?

As friends, family members, or therapists, when we know with clear conviction that a person really needs to make an important change, we need to listen to their sustain talk without trying to reason the person out of it. When we listen with empathy, their need to say it goes down because their experience of feeling understood goes up. Through non-judgement, empathy and curiosity we can be a helpful part of the person evoking their own reasons and motivations for change. As frustrating as it can be at times, we cannot instill in them our reasons for their change.

Reference:

Miller, W. R., & Rollnick, S. (2012). Motivational interviewing: Helping people change. Guilford press.

Miller, W. R. (2021). On Second Thought: How Ambivalence Shapes Your Life. Guilford Publications.

Love Languages: A Give and Take with Couples

By Nicole Marino, AMFT

In my experience working with couples (and individuals), the importance on love languages is very prevalent. I see it similarly to the idea of showing support. We all have our natural ways of wanting to show support given how we know we want to receive support. But when the other person doesn’t need or want to be shown support in that way, they may feel the other person doesn’t care to fulfill their needs for support accurately. The same thing goes for love languages and the way we want to receive love.

We will be talking about the five original love languages: words of affirmation, acts of service, gifts, quality time, and physical touch. It is important to keep in mind that there may be differences in your love languages based on how you want to receive love and the way you want to show love. I find this distinction very relevant for couples work because it can take extra effort to shift your focus of showing love if the way your partner wants to receive love is different than how you naturally show love. I always tell couples that if this is the case, it doesn’t mean you can never give your partner gifts if that is how you express love; it just means that you also must make a conscious decision to put effort forth to give your partner words of affirmation if that is the way they need to receive love. Another thing to note is that many people do not just fall into one category for love languages but may be a mix of a few or have a certain priority list for which they prefer/need the most.

Words of Affirmation: A partner desires being shown love or giving love through verbal connection and affirmations. This can be as simple as an “I love you” in the morning, a sweet post-it note on the mirror, showing appreciation and acknowledgement for their efforts around the house, or even a handwritten love letter. Someone whose love language is words of affirmation needs emotional intimacy through words and hearing that a partner cares and loves them.

Acts of Service: A partner desires to be shown love when their partner is physically helpful and partakes in certain tasks, so the other person does not have to. This can be concrete tasks such as the dishes, laundry, cleaning the snow off the car, picking them up from the airport after a trip, or making dinner. It can also be smaller things such as putting toothpaste on a partner’s toothbrush in the morning, filling up their water bottle, starting the shower for them, etc. When living with a partner, there are many options of tasks around the home that can be done to show acts of service especially knowing a partner’s everyday routine.

Gifts: People who love gifts or gift-giving don’t always view this is as some grand gesture. Often, it is the little things that can make a partner feel special such as picking up their favorite meal from the grocery store, bringing back something they were running low on, their favorite sweet treat, flowers, and anything that made you think of them. A person with gifts as their love language just wants a partner to show they love them by thinking of them in little (or big) ways in the form of a physical item. To know their partner went somewhere and thought of them makes all the difference.

Quality Time: A person who needs to be shown love through quality time just wants to physically and mentally be present with a partner. They thrive from doing activities with a partner even activities like running errands, driving around, playing a game, going on a walk, going on a date somewhere, etc. It is so important to keep in mind that quality time is different than just passive time together such as living together and going about your routines and watching a show or movie. A partner who desires quality time wants the quality in it. Maybe try putting phones away and just enjoying each other’s company one on one.

Physical Touch: A person or partner who needs physical touch to be shown love doesn’t always want the touch to be sexual, even though that is part of it. Physical touch can be as innocent as hugging, holding hands, cuddling, and massaging. They feel most loved through someone physically expressing it to them and feeling a partner wanting to be close to them.

Now that we have gone over the five original love languages, it is important to figure out which love languages you gravitate the most towards whether that be one main way of showing and receiving love, or a mix of a few. It is also essential to understand the way your partner gives and wants to receive love. Like stated before, you can still show a partner love in the way that is natural and feels good for you to do so, but it is necessary to also learn their love languages to understand how you can show them love and when they are also showing you love in their natural way. It is a way to better understand each other and recognize when your partner is expressing their care and appreciation. There are many love languages quizzes and books to learn more such as: 5lovelanguages.com and The 5 Love Languages by Gary Chapman.

How to Improve Your Work/Life Balance

By Megan Allcock, AMFT

Work is a necessary part of our lives. Whoever said if you love what you do you’ll neve work a day in your life was simply incorrect, in my opinion. As a therapist who absolutely adores my job and going to work most days, there are still days I wish I could be a stay at home human (not wife or mom, just human). 

People work to pay their bills, keep a roof over their heads, feed themselves, and enjoy some fun things in life. That does not mean that work should be your whole identity. In fact, creating an identity around your career can cause issues with identity later in life, as well as rob you of your free time. When we identify SO heavily with our job we can often feel responsible for staying late, taking on extra tasks, and eventually lose all our personal time to being a workaholic. If you struggle with finding the balance between work and life, try even just one of these tips to help improve your relationship with work. 

1. USE YOUR LUNCH - I so often have clients come in and tell me they work through your lunch. It is is necessary to give yourself a break during the day, even if its for 10 minutes. Use that lunch time to spend time doing something you like - getting lunch with a coworker or friend, reading a book, getting outside. Whatever it is, just do something other than you work.

2. Set time boundaries - It can be easy to say “I’ll just work one more hour” and eventually one turns into two and then three… you get my point. Try scheduling a workout class or social plans for a specific time, so you’ll be obligated to log off, or leave the office on time. 

3. Communicate with managers - In my opinion, this applies all the time but particularly when you’re having a hard time in life. A lot of managers will work with you to accommodate what you need and to help support you - that is often a big part of their job. 

4. Say no - I know this is a tough one because saying no to your boss when they’re asking you to take on a new project, but it’s important to use discernment when taking on a project. Think about if you realistically have the time, energy and are capable of it. 

When there is little to no work life balance it often breeds a perfect environment for burnout. In order to avoid burnout we have to get ahead of the snowball. Only you are capable of changing it.