The first thing that we have to say is that too often when you and I look at certain deeds we do not understand all actions or rulings we do not understand why and in which way it should be performed and what happens also is that we are afraid of the reaction of the people. The mind goes into this phase of calculating what others will perceive and this is often the problem when it comes to public speaking for instance people don't like to speak in front of others because they're afraid how they'll be perceived. When it comes to the shaking of the hands you and I may have 101 assumptions about what the others think, what the others may judge what conclusions they'll come about with. I recall that there was an important story that highlights how you and I may be looking at this subject or this issue in the wrong way. Let me illustrate this by recalling this story that there was a man by the name of Sheikh Abul-Khayr living in Iran one day the king's son his name is Hassan decided to take the path of spirituality to study mysticism and this Sheikh Abul-Khayr was a scholar of mysticism of spirituality. He came to him he said to him Maulana sheikhna I wish to study and you I want you to be my teacher I want you to teach me how to get close to Allah and purify my heart can you do that the sheikh looks at him and says I can do that but it will cost you a lot this man who was the son of the king so don't worry Maulana I can give you whatever you want the sheikh said no you've misunderstood what I meant it's not money that I'm looking for he said what is it he said I'm going to ask you to do a number of things can you do them he said yes of course I want to be your student sheikh said to him I want you to go to the marketplace and buy some meat for me this Hassan who had never left the palace always has servants says sheikhna please can I get one of my servants to do it he says no you have to listen if you want me to teach you have to listen to me he said okay what do I have to do again he said go to the end of the marketplace in the city and buy some meat in front of others this Hassan walks out the prince goes to the market his head is down he's thinking people are looking at him and saying what is this guy doing he's the prince why is he walking in the street in such a way there's no one with him why is he in the market it doesn't befit him he is red he's embarrassed his head is down quickly he gets to the market store where meat is being sold he says to him quickly give me some meat quickly the meat is given to him he rushes back towards where the sheikh is staying he presents the meat the sheikh says to him now what I want you to do is go back to the other side of the town go to the river and wash this meat this man said sheikhna now you're really crossing the line what do you mean I have to wash this meat can I get somebody he says no this man now reluctantly Hassan goes across the other side of the city once again wary of people's eyes upon him goes to the river sits down thinking in his head people are saying how is it that I'm washing the meat in front of others he washes the meat with water in the river he stands up brings it back now the sheikh looks at him and says now I want you to do is what I want you to cook this meat for us prepare some stew for us Hassan says now I can't do this this is now you've crossed the line I have never cooked in my life sheikh says to him do you want me to be your teacher or not he says okay I'll go and do it he goes outside he gets a pan and he starts cooking the the meat preparing the stew in whichever way he can when he presents the stew to the scholar and his students the scholar looks at the students says today I want us all to eat the stew of Hassan's pride they said what he said I wanted to teach this particular individual to crush his ego to crush the idea that others are what looking at him and what he's doing is inappropriate that today he has passed the exam meaning what he looked at him and says now go back to the market and ask people did you see me earlier what did you think when you saw me he went back to the marketplace throughout the way he looked at the people he said to them excuse me did you see me earlier when I came head down to buy some meat they said no we didn't pay attention to you you were here really we didn't really see you he said didn't you see me then what about when I went to wash the meat he said no we weren't paying attention at all the sheikh was trying to inculcate the message in the heart of this particular individual and it's a lesson for you and I too often we calculate and we have assumptions about other people's opinions that stop us from displaying our beliefs and our practices we think people think oh it's rude it's inappropriate it should not happen here yet indeed with the right way we can get confidence


Adventure, Intrigue, Mystery, Romance, Starring, Art, and Lauren Bacall. Together in the sultry setting of tropical Havana and the mysterious islands of the Caribbean. The names of Humphrey Bogart and Lauren Bacall. Adventure and a tale of mystery and intrigue. Heel. Aren't the lights beautiful? Yeah. To Heel, Dominican Republic.  Look at them. Raul Murado grew up like this. Uh-huh. And every time before this, when we tied up the bull venture into Heel's harbor, Raul will be waiting for it, but not this time. He'll be executed for murder tomorrow night.  Who knows what she thinks? I never talked to a woman before whose son was going to be executed. Whatever she wants, try to make it easy for her, Slate. What am I, a one-man army of angels? People start crying. They scream for Shannon. You have come all this way from Havana, Senor Slate, with this senorita. I am grateful. Pleased to go in and honor my house. Senor Murado, we... We don't know how to say this. We like Raul. We're sorry he's going to... To die? Please, the old man, his father, is already mourning for the dead. To him, he says such a son is already dead. To him, it is not Raul who sits in prison and waits to die, but a stranger. Senora, we can only share your grief. There's not... My boy is innocent. I tell you this, Senor Slate, because I have looked into the heart of my son. He did not murder that girl, as they say. He did not kill. I tell you this.  He did not kill. According to what we read in Havana newspapers, he had a fair trial. They proved he... But you will unprove it, Senor Slate. You will do this for Raul whom you loved, for the old man, for... Tell them. Tell them that they cannot kill a son. Go. Tell them, Slate. All right. All right, I'll tell them. I'll go and tell them. Yeah, Danny. Drink it. You'll feel better. Thanks. Yeah, that nervous, huh? Can't hold a glass of water. Let me along, Roy. You know what? I get nervous, too. Just watching you makes me think funny things about you. You libel a run of the police and pound on your chest and say, Don't execute Raul Murado. We planted the gun in his car. And part of the loot? The kid's innocent. Doesn't it worry you, Roy? It doesn't worry you, does it? That we killed that girl and Raul didn't? You killed her. I didn't. What? You killed her. What did you say, Danny? Let me alone, will you? I thought you said I killed her, Danny. All right, all right, we both did. She was gonna yell for help.  That's right.  Just don't go to pieces, Danny. It wouldn't do. It just wouldn't do. Roy Murado will be executed tomorrow night, Senor Shannon, Senorita Duvala. There is nothing that will stop it. Even that you have imposed yourself upon me in my chambers, disturbed my judicial duties. You will not stop it. There's a rumor he's innocent, Senor Ibanez. That's why we came to you. You were the prosecutor at his trial. We're not real happy to all the latest Dominican murders, Ibanez. We just scanned it in the papers. Who'd the boy kill? A young girl, Rosa Calera. He robbed the tourist shop of her father. The girl Rosa disturbed him. So he shot a bullet through her back. If you wish to delude yourself further, my secretary will give you the transcript of the trial. See how it is shot and opened that the boy killed. We found a gun in his car and money stolen from the shop.  Until you have convinced yourself, Roy Murado is a murderer. Why waste away your time? My time. Let's get out of here, seller. Yeah, let's do that. Let's go waste our time. We'll do it all over Trujillo. Police headquarters at Senor Caleo's shop, wherever you have to go to save a boy's life. Dear senor, senorita, what may I offer for your pleasure? Senor Caleo? Yes, por favor, please observe these charming necklaces of coral chips from the reefs of Trujillo. It's about your daughter, Rosa. Roy Murado is going to die tomorrow night for your daughter's murder.  And I will sing a happy song.  His mother would say that. What would the father of a murdered daughter say? Your answer, Mr. Caleo? Please, senor Dale, my shop is at your command. I got a friend once up and sent back to assist in Kansas, uh, tell her something. Embroidered, though. She's crazy for him. Take the liberty, senor. Pick and choose. Thanks. And now, senor, senorita, you were saying goodbye to me? Let's get out of here, Slade. Wait. Why do you want to know of my daughter? We just came from the office of senor Avanias. We read the transcript of Rao's trial. He was found guilty and, well, he probably is guilty. But this morning we saw his mother. See, Avanguish, I know. I'm sorry. Then why are you here? What happened the night your daughter was killed? Simply that my daughter was aroused from her reading upstairs in her room by a knock on the shop door. Since it was chilly in the store, she slipped on her coat and went down to the store. She was shot dead. See you later, senor Caleo. I don't know what to get for my friend. I'll bring him back with me. Buenos, senor Dale. You said she was wearing a coat. It was chilly in the store. I have said that. Yeah, you did. Well, sorry to bother you, senor. Please understand. My daughter Rosa is dead. I have tried to rid myself of the remembrances of her. Even her clothes. Yes, the very coat and dress she wore when she died. All things of her I have given away, so that my grief will be less heavy. Who'd you give them to? To Martha, who lives in a shack of driftwood on the beach, to keep her warm. Is this not a present, senor, to give away clothes torn by a bullet in the back? Now. Adios. Get it, Saint. That's a girl who's been given some old clothes got to do with saving a boy's life. How should I know? It's just that it bothers me it wasn't mentioned in the transcript of Raoul's trial. Why should it be mentioned? A coat and dress with a bullet hole in them. Clothes a girl died in. That makes for polite conversation with the kindly police folk, with us. It wasn't mentioned, it bothers me. If you don't like it, go find another hotelkeeper. No, I don't like this one out of my sight. Who knows? Maybe this Martha girl cooks a better tortilla. Doesn't everybody does? Drop it, Slade. Someone's crying. You hear it too, huh? Sounds like the girl. Yeah. Let's go dry our tears, huh, sailor? It can hurt. Face, mouth. Yeah. Now, what happened to you? Who did this to you? You are not him. You are not him who wishes of me. Your friend will help you if we can. Who did this to you? I was walking out of an alley. He'd come in an alley with no sun or only the darkness. Who was it? He stood close to me. His head on my shoulder whispered in my ear. He said he'd give me ten dollars for the coat I wear, for the dress. Rosa Calaya's clothes? I screamed. Then he beat me. Then he tried to tear them from me, but I screamed and he ran away, and I screamed and I screamed over nothing. He's the coat and dress the one Rosa's father gave you? Take them. Take all of them. They are the dead girls' clothes. I don't want them anymore. Just the coat and dress, Martha. We'll need them too. I'll do something about it, huh, Sailor? Just... just do something. Aren't you going to talk to me, Slate? Slate?  What's eating you? A boy named Raul Murado is going to be executed tomorrow. At 10 tomorrow night. Less than 24 hours from now. Well, maybe a murder he didn't commit. You're going to prove that with that coat and dress? Are you going to close around here this time of night? It's on your mind, Buster. Me, I'm a show for old clothes. I got a thing for them. Well, a couple of bucks take the pain away from parting from that coat and dress. On your way. Let's do it nice. Money for you? Clothes for me. No? Okay, no. I want it to be nice. Hey, thank you a night, Buster. Come back here, mister. You forgot the coat and dress. Why do you want them, Slate? I don't know. Maybe to prove a point to me, maybe. Wait a minute. Midnight, Sailor. Twenty-two hours. An innocent boy will be executed. And something else. Now I know he's innocent. Stars Humphrey Bogart at Lauren McGall. And the second act of our story. Time is it, Sailor? It's a little more than nine hours to go. What time is it? Why don't you go below and turn in?  I need you to remind me of it, huh? Sailor, you think Raul killed that girl?  Oh, I don't tell you. I think he killed that girl. He's going to be executed for it at ten o'clock. What's that girl's coat on again, Sailor? Got it on. Looks Slate. For the last six hours I've been wearing that girl's coat and the dead girl's dress because you made me. Because you've got a bright idea a boy's life is going to be saved by having me parade up and down in this coat and dress. What are you trying to build? He just said it. A boy's life. How?  So now you've got proof positive. Rosa Collayer was shot in the back. This is common knowledge wherever Rosa Collayer is discussed. That coat's got to mean something. It wasn't mentioned at the trial. Maybe Rosa's father forgot to mention the coat. Could be as simple as that. That's why a guy tried to slug me for it, huh? Don't break my mark from you, huh? Keep it that way, Sailor.  All the way up here, Roy. I thought you'd want to see Trujillo, Danny. And right here's the best place to look. Your monument de del Presidente. One of the highest. Ah, look at that nice old Trujillo, will ya? Roy, listen. Look at it, Danny boy. Lean over and look. That's it. See? Down there, Avenida Princesa. Real famous street. How come you didn't get the coat and dress, Danny? I told ya. One of the richest thoroughfares in the world, that street. You know? Once you could have taken a guy as big as Shannon. I still can. Once you could have done it.  You're cracking on me. Come on, come on, Roy. Cracking, huh? You can't afford it, Danny. I really can't. Roy, Roy, Roy, don't throw me over. Roy, no, no. I've arranged ten minutes for you with the murderers in your Shannon. Thanks, Abanyas. Ten minutes a clever man could put a reverse twist on the world. But you are not that clever in your Shannon. Ten minutes. No more. You are making a study, senor.  A professor. You're making a study of the dead? I'm Slate Shannon, Raul. You remember me? I remember no one. Nothing. Your mother? I told you no one. Maybe you can remember this, Raul. Did you kill that girl? Did you kill Rosa? They say to me, the girl is dead. They say to me, I kill. Her name is Rosa. Did you kill her? Maybe I remember.  Maybe I believe I kill her. All the ones outside say I kill. I do not question the outside, senor. Answer me, Raul. Did you murder that girl? You have finished your amusement with me, senor. Then go away from me. Go away from me. I can't help you when you talk like that. Think of something to tell me, something I can go on. What happened with you that night she was killed? This I can remember. I danced with many girls. Did you have a gun when you left to dance? Very pretty girls. Why did you tell her to turn around before you shot her? Many dances, many lights, much music. Ah. And you really don't remember, Raul. You don't remember a thing.  They ask me to say it. They say a man confesses before he's about to die. It makes to feel better. So I say it.  And I feel nada. Nothing. Nada. Nada. Nada. Can't you understand the banyas? Look at that clock. There's only four hours left to save Raul's life. And you will not save him. You and a dead girl's coat and dress with a bullet hole in line. You do not comprehend that Raul Melado was seeing holding up the shoppers in your clad. Who saw all that? I have told you. The transcript of the trial is told. You and I will tell you again. The witnesses to the robbing and killing were two cooperative Americanos. Senor Roy Dale and Senor Danny Gar. They actually saw Raul kill the girl? Actually. They were sightseeing. Looked in the closed shop window for a remembrance for people in something called Kansas. Saw inside Rosa with her hands in the air. Saw Raul with the gun in her back and then heard the shot. Saw Rosa fall, ran for a policeman, found one, reported a murder, as should every good tourist. Why did someone beat up that girl and wanted to get this coat and dress back? I do not know. I do not know. Why did someone try to take them away from me? My turn, Senor Abanyes. He doesn't know, Slate. How did they know about that coat and dress the same time I did? I have said it. How did they know about it? How? What's the matter, Slate? I think I know how. Let's go. I don't look at me like that. I said, let's go. Come on. Open up. Open up. Someone will probably... Why doesn't he hurry? It's almost nine o'clock. I am sorry, but the store is already closed. For purchases, be here tomorrow. Who was in your shop yesterday, senor Abanyes? What are you talking about? Who was in your shop yesterday? Answer me or shall I help me out? I don't care if you are the father of a girl. Senor, please. Slate, leave him alone. Gracias, señorita. Mr. Shannon wants to know who was in your shop yesterday when we were in there. A man came in, said he was shopping for a friend who was the man. What are you getting cagey for, Kalea? Answer it. Do not shout at me, señor. He was an Americano. E señor Roy Dale. Ah, Roy Dale? Yeah. Yeah, that's a name that brings a smile to our lips, doesn't it, sailor? I'll smile if you say so. See, I'm smiling. Now, why am I? Because senor Dale was a witness to the murder of your daughter, wasn't he, Kalea? See, see that they saw, señor. That's why you're smiling, sailor.  You going someplace, Roy? What is this? Who are you? Let's go inside. I'll tell you. Come on, come on in. How'd you get out here, sailor? You and your strong arm. I never got inside. All right, so I'm not a cab. May I come in? Thanks, fellas. You people clowns. Tell us a story, Roy. That makes you a clown. Tell us about the murder of Rosa Kalea. It's on the record to buy an old newspaper. Oh, you tell us, honey. Oh, honey. Sure, what have I got to lose? I'll tell you. The kid that did it is going to die in there. Well, let's see. Yeah, maybe 15 minutes. The story. Story? A friend of mine and me were taking a walk. Danny Garvey, is that your friend? Him. Where is he now? I don't know. He's a tourist. Climbs high monuments. You need him? Go on. You were taking a walk. That's right. We passed Kalea's shop. Look in the window and there was this kid, Raul Morado, with a gun on the girl's back. You testified at the trial that the girl had her hands in the air. High in the air. And you saw Raul Killer, huh? Uh-huh. And you're way out. Will you wrestle me up a cab? Sure. You don't have to point a gun at us. Your name's Shannon, isn't it? You're the guy who warmed up with the girl's dressing coat. And you're on your way out. Yeah. Drop that gun. Drop it or I'll break your arm. He will, too. Drop it, boy. He listens to me, Slade. All right, Roy. Over against that wall. You too, Sailor. Hey, you've got it mixed up, Slade. It's just him. He, him, Roy, you're after. Against the wall. Now, face the wall, Sailor.  Aye, Roy. He's my boyfriend. Don't laugh. You ought to keep him tight to your straight jacket, lady. Look at her, Roy. Look at Sailor with her hands over her head. He's looking. He's looking. Look how her coat rises when she holds her hands in the air, Roy. Suppose I shot her in the back now. Her arms would go limp and her coat would drop. And the bullet hole in her coat would be a couple of inches lower than the one in her dress. Take his word for it, Roy. This is the only good dress I've got. I'm not with you, Shannon. You're still clowning. The bullet hole in Rose's coat was in line with the one in her dress. That means her hands weren't in the air like you testified.  The gun don't frighten me, Shannon. I'm coming after you. You're going to shoot me? Cold blood? Keep coming. I like it this way. Me too. Just you and me and no gun. Let's get with it. I kill, Shannon.  I have to meet you. Hey, Sailor, what time is it? Don't get excited. The clock across the street says there's still five minutes. Hello. Hello. Get me Senora Banya's at Trujillo Penitentiary. Hey, Slate. What can I do for you, madam? Look what Raul gave me as a token of gratitude. Oh, a derringer. Oh, I thought it was a little gun. Well, that's what it is, Chowder. A derringer's a little gun. Hey, it's a nice one. It's very old. Uh-huh. It belonged to Raul's father's father's father's father, who was a bloodthirsty pirate who later settled down with a chicken on a farm. You want to be proud. Hey, don't point that thing at me. Against the wall, Buster. Now put your hands over your head. Not like this. Keep them there. See how helpless you are, Slate? Helpless.  If you stoop to pick it up, I'll kick you in the teeth. Special music was composed and conducted by David Rose. May we invite you to listen again next week at this time for another exciting adventure starring Humphrey Bogarth and Lauren Bacall together in Bold Adventure.


Hi, and welcome back to program analysis. In this video, we will continue with the lecture on dataflow analysis and we will look into how to expand the analysis that we've seen so far from an intra-procedural to an intap-procedural analysis, which essentially goes from looking at just one function at a time to multiple functions together. So let me start by clarifying the terminology here a little bit. So intra-procedural means that we are staying inside a single procedure or a single function, which means that we are reasoning about one function in isolation at a time. This is what we've done so far in this lecture on dataflow analysis. So all the dataflow analyses that we have considered so far are actually intra-procedural. Now in contrast, an inter-procedural analysis reasons not just about a single function, but about multiple functions together. And in particular, this means that the analysis is a reasoning about function calls and function returns because this is how you get from one function to the other and then also back. So how can an inter-procedural dataflow analysis work? So for an intra-procedural analysis, what we had done is to look at the control flow graph. So the logical next step for an inter-procedural dataflow analysis is to look at an inter-procedural control flow graph. So how does that graph look like? Well, it's essentially the control flow graph that you get for each individual function. And then we are connecting the different control flow graphs by adding edges for all the calls and returns. So specifically, there is one edge that connects a call site, so a place in the code where a function is called, to the entry node of the callee, so to the entry node of the function that is being called. And then also there's an edge that connects the exit node of a function. So basically the last statement or maybe the return statement back to the call site or to the possible call sites of this function so that we know that the control can flow back from the exit node to where the function was called. Let's illustrate this idea of an inter-procedural control flow graph with a simple example. So in this example, we'll have two functions, one called foo, foo, which takes some argument x. And then what foo does is to check if x is larger than 1. And if this is the case, it is calling bar with some argument and assigns the return value of bar into variable z. And if that condition is not true, it'll also call bar but with different value and then also assign the return value into z. So this is all that function foo is doing. And now we also need to define function bar. So bar is also taking an argument, let's call it y. And then what bar is doing is to just write this argument to the console and then it returns the argument y plus 1. So now in order to write down the inter-procedural control flow graph for these two functions together, we start by noting down the control flow graphs for each function individually. So let's start with the first one foo and I'll do this with blue color and then the other one using another color. So the control flow graph for the foo function has an entry node as always. Then we have this check whether x is larger than 1 and then there are two branches going out of here, one where we call bar of 5 and write it into z and the other one where we call bar of 3. And then after these two statements the code converges again and reaches the exit node. So this is the control flow graph, the intra-procedural one for foo. Now let's also do the intra-procedural one for bar and I'll use red color for that. So again we'll have an entry node and then in this case the control flow is pretty boring because there's just a straight sequence of statements. So we'll have one note here for the console log call and then another one for this return statement and then from here we always go to the exit statement. Now to connect these two intra-procedural control flow graphs into an inter-procedural control flow graph what we'll do is to look at all the call sites of a function. So basically the two nodes that call bar in our case and connect those nodes to the corresponding entry node of the call e of the called function. So we add another edge here that goes from here to here and another edge here that goes from here to there. And then in order to make sure that we also represent the control flow back from the return statement or the exit node of bar to foo we also need to have edges that go from the exit node back to the node that has called the function. So we'll have one here and another one here. So one question you might have by looking at this graph is whether it's possible that we're calling bar in the then branch of the if of foo and then maybe go back through the other edge into the else branch which would be something that actually cannot happen at runtime and the answer is no. So the way the analysis is using this inter-procedural control flow graph is such that it considers only flows of control that are actually possible. And in particular this means that after returning we do not enter again. So if you just look at this graph naively you could say well okay we can call the function then return to the node that has called a function and then go right into the yeah go again right into the function but this is not possible. So after the analysis has followed an edge that represents a return it won't enter again. And then the other thing is what I just said before so when we are returning the analysis will always go back to the call site. So now having this inter-procedural control flow graph the analysis cannot be performed more or less the same way it's done in an inter-procedural data flow analysis just that now in addition we also need to propagate information across the function boundaries. So this needs to be done in in two ways. So for arguments all information that is associated with an argument given to a call needs to be propagated to the formal parameters of the call leak. So for example if you have some information associated with a local variable a which is then given to a function and in that function this value is referred to a formal parameter called b then we basically need to update all the information associated with a so that it now refers to b while we are in the callee. And then similarly for return values those need to be propagated back to the caller so whatever is associated with a value that is returned needs to be updated so that if the return value is assigned to a variable we then associate that piece of information with the variable where the return value is stored. In contrast local variables are not propagated because they are just local two individual functions but when the analysis returns from a call it needs to continue with the state that we had just before the call. So basically whenever it enters a called function it needs to save this state at the call site and then continue with that state when the call has returned. Now all of this what you see here is for a forward analysis for a backward analysis basically the same things happen the same thing is happening just in the reverse where all the propagation happens in the other direction. All right so I hope you've now gotten an at least rough idea of how data flow analysis can be expanded to an interprocedural setting. We're not going to go into all the details of this simply because it's a pretty complex topic but I wanted to show you at least a little bit of how it works so that you can imagine that the data flow analysis framework is not just for intra procedural analysis but can actually also reason about multiple functions together. Thank you very much for listening and see you next time.


This episode was prerecorded as part of a live continuing education webinar. On-demand CEUs are still available for this presentation through all CEUs. Register at allceus.com slash counselor toolbox. I'd like to welcome everybody to today's presentation on happiness habits. A lot of times when we think about counseling and we go to these counseling seminars and CEU classes and everything else, we're talking about how to treat distress, how to treat things that are making people unhappy. Well, what are they doing if they're not unhappy? Well, part of that is happy. So we're talking about helping people figure out what the opposite of unhappy is for them and what's life going to look like and how can they keep this happiness train going, if you will. So we're going to learn why these habits in particular contribute to recovery from addiction and mood issues. And we know that people with addictions typically have underlying mood issues. And there's been a lot of research out there that has shown that there's about, you know, a 47% overlap of people who have addiction and mood issues. So we may be seeing people in our practice, in a mental health practice, who have some addiction issues, whether it's nicotine addiction or gambling or sex addiction or something else. So we're going to talk about how to help clients implement these because we can talk about them until we're blue in the face. But they're like, well, being aware and authentic is great, but how do I do that? So we'll talk about that. Awareness and authenticity, acceptance, gratitude, compassion, breathing, guess what?  You know, no brainer there. Purposeful action and long-term goals. Back talk. And I love back talk when I'm the one doing it, not the one receiving it. Thought conditioning and being sensational. So we'll go into each one of those. Awareness and authenticity. Now, this is one of those clinical meta concepts or whatever that we talk about a lot. But what does it mean? It means to help people get their needs and wants met. But in order to do that, they have to first be aware of them. So to live authentically, to live in a way that helps people get their needs and wants met and be true to themselves, they first have to know what that means. What is it that they need and want? So I encourage my clients to practice mindfulness. Asking themselves three times a day before each meal. And I like to anchor it with something that they do pretty much every day because, you know, then it's not so hard to remember. It's not like at 10 30 in the morning when you take your coffee break, do this. Coffee breaks. I don't know about you, but for me, they don't always happen. And I've got six other things. But if I have something that's kind of part of my routine, like washing your hands before you eat, then it becomes more second nature. And I want people to check in with themselves throughout the day. Cause how they feel when they get up in the morning, maybe very different than the how, how they feel at noon or how they feel at five. And it doesn't necessarily mean it's worse. You know, they could get up and I know this happens to me a lot because I have allergies. So I wake up in the morning and I'm like, little stuffy and a little groggy and having a difficult time kind of getting kickstarted. But I go to the gym and after, after that and getting cleaned up and getting to the office, I'm usually feeling a lot better by noon. So actually by 10, 30 or 11. So, you know, what I needed at 8am is very different and what my wants are at that point at 8am. I was wanting to go back to bed. So have clients figure out when they're going to ask themselves these basic questions. What is it that I need right now? You know, there's a lot of things I may want, but what is it that I really need? And, you know, for me, like I said, getting up in the morning, I know that if I get my blood moving and this isn't true for everybody, but for me, if I exercise in the morning and get my blood moving and then take a nice hot shower, it kind of gets me jumpstarted. So what do your clients need? You know, when they first get up in the morning, when they at lunchtime, you know, and they can look back over their morning and see kind of how it went. Look towards the afternoon. What's upcoming? So what do you need to do right now? Helps people get regrounded and then also ask themselves what vulnerabilities they currently have. And, you know, that's a whole different class, but vulnerabilities are those things that make you more prone to react strongly to stressors that come in, come into your path.  You may be kind of like right on the precipice and the next thing that comes along is going to be the straw that broke the camel's back. If you identify this then or if you have clients pay attention, then they can figure out how do you mitigate that? So if a client knows, hey, it's been a rough morning. I don't know that I can take much more. What do I need right now at lunch to mitigate stress for the rest of the day? What can I do? And that may be closing your door. So people aren't barging in all the time or, you know, what, what is it that they need to do? So when you're stressed, what can you do to help protect yourself from an onslaught of any additional stress or negativity and you can't prevent it, but you can, you know, protect yourself. You can avoid, you know, maybe if you've had a really long day, you can avoid driving home in the middle of rush hour traffic. You can try to get your work done in a timely manner. So maybe you can get out a little bit before rush hour and not have to fight with people or sometimes if, if we work in Nashville by 330 traffic is tied up. So if we're there past 330 in Nashville, we'll just stay and eat dinner in Nashville and then we'll come home. So we missed that rush hour instead of sitting for two and a half hours on interstate 40. So asking people, what is it that you need right now? How can you mitigate any stressors that you're feeling? If you're already feeling tired, what can you do? I'm not going to suggest, you know, reaching for caffeine, but a lot of people do. Maybe going out and getting a walk to oxygenate your blood, but encourage people to brainstorm, you know, what are their common vulnerabilities? And, you know, for me, a lot of times I get kind of the sleepy lag a couple of times during the day and that's a vulnerability for me. So how can I mitigate that and I'd make a list of the things that I can do to help myself wake up. How can you prevent these vulnerabilities? So I mean, ideally we would prevent them and not ever have to deal with them. So helping clients look at how are they living right now? What are they doing to give themselves the best chance for having a happy day? And encouraging them to brainstorm, why is it important to prevent these vulnerabilities? Why is it important to not watch that last episode of whatever series you're watching on Netflix so you can get an extra hour of sleep? Why is it important to try to eat healthfully? Why is it important to do these things in terms of managing your stress and depression and everything? So I really want them to dig deep and see that prevention is a lot more effective than intervention. You know, let's avoid getting stressed out to begin with and then we can avoid a bunch of other problems. What else do you do to encourage awareness and or authenticity in your clients? While you're thinking about that, living authentically means living in a way that's true to yourself. So like I said earlier, before clients can be authentic, they have to know what everything means to them. What makes them happy? What are their needs? So I have clients define what makes them happy? How will their thoughts and outlook change when they are happy? So it's a matter of talking about, you know, imagine you woke up tomorrow and you had achieved your goal of a rich and meaningful life or happiness or whatever they're calling it. How are your thoughts and outlook different? I know for me, when I'm in a good mood, my thoughts tend to be more positive and rose colored and, you know, whatever. And when I'm in a bad mood, I tend to be much more introspectively, negatively focused and I focus on all the things that I'm not getting done. What's the impact of happiness on your health and body? So, you know, I want to look at when somebody is, you know, we can start with when you feel depressed or anxious, if you want to start there. What's the effect on your health and your body? Your energy, sleep, weight, pain, illness. But then I want them to look and see when you're happy. What's the effect? Because a lot of people find they have more energy. They sleep better. Their weight normalizes. They feel less pain because they're not having a lot of muscle tension and they get sick less easily because their immune system is stronger since they don't have their HPA axis constantly engaged. This is where I hope they're going to go when we start talking about this, but I try to do it through Socratic questioning. When you're happy, who do you see in your support system and what will your relationships be like? So thinking about, you know, you have the support system of these people right now. When you're happy, is it going to be the same support system or are there other people that you're going to bring into it? Are there people that are going to leave? Who's important in your happy support system? And what are your relationships going to be like? Thinking again about the impact of being depressed, anxious, angry all the time on relationships and communication and all that stuff. How might your relationships improve? What will be different in your day-to-day life? Hobbies and activities when you're happy because if you're freeing up all this energy, you're probably going to want to do something with it. I know I have a real bad habit of doing that. When I free up some energy, I end up taking on another task. I got two of the most adorable fosters yesterday. Adult cats actually, but anyway, I digress. And how can you start making these things happen? And I talk about the principle of reciprocity. When you start doing things positively in one area, like putting in relaxation time or eating better or sleeping better, it's going to likely have reciprocal positive effects on every other area of your life. And when those things start going better, guess what? You're probably going to continue to sleep even better and feel better and feel happier and stay moving towards your goals. So I'd asked you guys what you use for to help your clients with awareness and authenticity. The client, somebody said that they have their client share experiences of happiness and what specifically contributed to that experience. So look back in your past and think about when you were happy before, what was going on? What was different? You know, was it the people? Was it the place? Was it what you were doing? Was it your priorities? Was it your health? You know, let's look at what was different and what made you happy? What triggered that happy reaction? And can we do that again? I've shared before that for me and I know we waste a lot of bandwidth on it, but cat videos, you know, make me smile. There's this one video with a, I don't know what kind of bird it is. It's a big bird. And he has these wings and he covers his head and the voiceover says nighttime and he opens his wings and it says daytime, nighttime, daytime. I don't know why I find that so freaking amusing, but I love watching him do that. So sometimes it doesn't take much to make people laugh. And if you're laughing, you're reducing or you're introducing those happy chemicals. Another person suggested connecting to trees and their roots and the sun sometimes work wonders. Well, we know, we don't know how it works, but we know in the parts of the brain that are responsible for mood, there are a lot of vitamin D receptors. So and sun is our vitamin D producer, so to speak. So sun is definitely helpful. It also helps set circadian rhythms and connecting with nature. You know, the trees and their roots are important and even thinking meta concept wise about the trees, you know, they grow up and they need the sunlight and then, but they also eat, you know, they get their food from where they're grounded. So what kind of food are you getting where you're grounded right now? I mean, you can do a whole talk. You can do a whole hour on that probably. If you if you draw the draw the tree out. That's a cool idea. I'm going to try that. So, um, all right. Okay. So other people watch cat videos. I do feel validated. My husband looks at me like I'm nuts. Fighting against things that are unchangeable or not realistically changeable by you wastes a ton of energy. So, you know, yes, people can change. Yes, we can change, you know, the Republicans are all in fighting right now. And about who's voting for what and all that you can get all caught up in that. But in reality is one person probably going to be able to change that right now. Maybe not. So what can you do and then leave it at that you can make sure you vote. You can educate other people about your opinions and then they can decide for themselves, but you can't change them. They have to choose to do that. We can't change feelings. And I know you're like, well, what do people come to counseling for? Feelings are a natural reaction.  Let's do it again or that sucks that we lost that. So you got anger and anxiety, happiness and depression and the permutations therein. We feel those. We can't change them because they were kind of a automatic reaction. What we can do is improve the next moment and maybe change how we react to that situation the next time. We can't change other people. I don't need to belabor that point. And there are certain situations we can't change. So we want to look at it and say, okay, how can we work on accepting that this is maybe you were diagnosed with Lyme disease? You know, I try to stay away from cancer because that's that can be devastating. Well, that is devastating. But, you know, let's stay a little bit more up and let's talk about Lyme disease. People with Lyme disease have to be careful to get plenty of rest, not tax their immune system. They sometimes have some swelling in their joints and stuff. So they have to follow their treatment protocol. Now you can get upset about it and you can be ticked off about it, but it's not going to make it any better. Matter of fact, it's probably going to make you have a upsurgeance of symptoms. So how can you accept the fact that this is the way it is? And I have a friend who has Lyme disease and we were talking about it one day and he's like, you know what?  And if I pay attention to it, then I don't have major problems. It's if I start trying to ignore it and pretend that doesn't exist, that it rears its ugly head. So it's easier said than done to help clients accept have them accept the situation by saying, okay, it is what it is. What now? A lot of times when I told them that they look at me and like that's no, that's not the answer. I want I want you to fix it or I want to be able to fix it. And sometimes some things aren't fixable. So we look at the situation and we take a breath and we say, okay, what now? How can I either change the situation, which sometimes we can or change my feelings of the situation? So I'm not fighting against it. Some examples if when people break up, you know, sometimes a breakup is a breakup and you can't control that other person. You can't make them love you again. And you can't necessarily make it go back. So instead of staying stuck, I mean, there's a grieving period. Don't get me wrong because it is a loss, but once you move through that grief period, the last part of depression or last part of the grief process is acceptance. The person says, okay, this really happened. What now? What can I do to improve the next moment and continue working on the things that are important to me that I can control? The same thing can be said if you had a fight with a friend. We talked about if you have a disease diagnosis. Another example is if you have a pet, pass away.  And so when that happens, we need to figure out, okay, what now?  We don't want to accept it. Go through the grieving process. Yada, yada, yada. Fast forward. How do we accept it? And I know with mine, I have a catalog of pictures and I keep it to remind me of all the wonderful things that that animal brought into my life and that that animal taught me because all my animals teach me something. But you know, those are, that's how I work towards acceptance. When I have a loss, you know, I look at what can I learn from it and how did it enhance my life in some way. And then clients need to decide whether they're going to change part of the situation to make it more tolerable. And if so, how can they do that? You know, if they don't like where they work and there's a really crappy situation and high stress, high infighting, all that kind of stuff. All right, you may not be able to quit that job right now. So how can you change part of the situation to make it tolerable? And how can you change your reaction to the situation when there is infighting? One of my, one of my clients had a place where there was a lot of infighting and she ended up just getting us a ball cap, a plain ball cap and writing on it in permanent marker made this picture of a road and put it on her head whenever she'd start feeling stressed out because of the infighting at work because she felt like she was getting thrown under the bus and nobody really knew what that meant, but it made her feel a little bit better and she wouldn't obviously wear it around the office, but you know, it would be her five minutes to be like, all right, it's all good and moving on. That's not going to work for everybody. Probably not a lot of people, but it worked for her. So how can you change your reaction to the situation so you don't take it so personally? Or you can look at it in, in the context. How else do you help your clients work towards acceptance? Acceptance is also one of those things that, you know, kind of goes along with forgiveness. A lot of people feel like if they accept something, that means that they're giving their power away. They're saying it's okay. And again, acceptance doesn't mean it's necessarily okay. Acceptance means that you're choosing not to devote a bunch more energy to it right now. So sometimes we need to talk about what acceptance means. You don't have to like it. You just have to accept that it happened or it is and you may not be able to change it. Gratitude is another happiness habit. It can be easy to focus on all the things you don't have or what's not going right. And I think all of us or most of us fall into this trap every once in a while or like I wish I had the CEO's job because then I could do all these different things to improve the organization or I wish I had a million dollars or I wish I had and you know, we can get into that. But if you stop and look at what is it that you do have right now and are you getting your needs met? So gratitude for what's available. Is definitely important. An attitude of gratitude helps people refocus on the positive so they can see that. All right. I may not be exactly where I wanted to be in life right now or in this project right now, but I do have all these things going for me or I may not be a millionaire movie star, but look at all the awesome stuff I've got in my life that they may not even have. Appreciate the simple things. Flowers, butterflies, whatever it is. I saw in Florida we had lots and lots of lizards and I love lizards. We had fence lizards and skinks and little green and only lizards love those lizards. I'm strange. It's okay. In Tennessee, we don't really have many lizards and I saw two blue-tailed skinks the other day and they have another name like seven lines something, but in an event they have this really neon blue tail and I saw them the other day and I was just so happy to see these two little lizards for no other reason than that they were and they're pretty awesome little critters. So encourage people to look for and appreciate the little things. You can have them keep a list each day of the simple things that brought them pleasure. You can have them brainstorm and this is a fun one to do if you want to play the song from sound and music. Raindrops on roses and yada yada. What is what are your raindrops on roses? What are the little things that make you smile? They don't have to make your belly laugh, but you look at them. You're like, wow, that's cool. Rainbows, fluffy white clouds. What is it?  You know, it made them happy. One of the things they're grateful for is the ability to laugh at me and I'm grateful they can too. But it helps a lot because we start seeing when you start paying attention to it.  If you're grateful for what you have, you may be able to look at, you know, the movie stars or whomever on TV, they're supposed to be, you're supposed to want to be like and be like, you know what? I have my needs met right now and I am really stinking content. So it's all good, good for them that they've got whatever they do. So it can help. Now it's again, sometimes there's self-esteem work and other stuff that needs to be done, but gratitude goes a long way to increasing happiness because even if one area of your life is a mess, it's likely that you have other things to be grateful for. So you can look around and go, all right, my work life right now is kind of in the toilet, but, you know, my relationships with my family are good. I've got good health, you know, the bank is not threatening to take my house away or whatever the case may be. And I use work as an example because a lot of people, that's one of their main stressors, not to say that everybody has crappy work. You know, work can be really awesome and some people love their jobs, but other activities, having people keep a gratitude list and encourage them to write at least one thing down each day that went well. So, you know, and sometimes they got to dig deep and be like, well, I didn't get into a car accident on the way home. Well, that's a good thing, you know, instead of taking for granted that you didn't get into a car accident, you're acknowledging it. Now, hopefully other good things happened, but you don't know. And one of y'all shared that one of their favorite groups to do, especially around the holidays is an attitude of gratitude. And that is so true because a lot of people, I was even watching a show yesterday and they were talking, it was, they were talking about Thanksgiving and everybody, they were trying to figure out where everybody was on Thursday and everybody kept saying, well, I was at home with my family. It was Thanksgiving. Wasn't everybody else? And I kept thinking to myself, no, there are a lot of people who don't have family to be with. So somehow that got me depressed, but encouraging people to focus, you know, instead of looking at what they don't have, maybe they don't have that Warden June Cleaver family. Most people don't. So we can normalize that, but what is it that they do have? For me, Thanksgiving is my favorite holiday and I never want people to be alone on Thanksgiving. So I always open my doors. I'm like, if you have nowhere else to go, feel free. And, you know, I usually have, you know, two or three of my friends end up at our house on Thanksgiving because that's what I do. You know, it's my favorite holiday and I hate to see people sitting alone and feeling bad, but not everybody necessarily feels bad, you know, if they work on that attitude of gratitude, they might be just fine going to a restaurant for Thanksgiving dinner. Other activities, look around and compare yourself to others who are not doing as well and or are the you in the past. So sometimes clients are start getting frustrated. They've hit a plateau. They're not hitting that happiness mark that they wanted.  Look how far you've come. So they can be grateful and they can pat themselves on the back for how much how far they've come or six months ago or whatever it is and looking at other people who are struggling with depression or anxiety. I mean, there are some people who can't leave their house. As my grandfather got older, he developed wicked agoraphobia and it was always painful. You know, psychologically for me to, you know, kind of witness that because my grandmother would go out to the to the store or whatever and he would lose his stuffing. He would paste the floor until she got back and he had it down to the minute and if she wasn't back in 27 minutes or whatever it was, he would his anxiety level would go through the roof.  So recognizing, not that I'm saying that that was good, but helping people recognize that, yeah, your anxiety, it sucks. Your depression, not where you want to be. I hear that. However, look, how far you've come or maybe they're just starting treatment. Let's look at other people who aren't doing as well and think and try to be grateful for, you know, having the energy to get here this morning and the mental faculties to drive and operate a vehicle and that kind of stuff. So sometimes you have to dig deep to help people find that gratitude, partly because they're out of the habit of gratitude. Now, compassion is the next one and compassion means being means a sympathetic awareness of others distress and a desire to alleviate it. Well, I'm going to add to that. A sympathetic awareness of your own distress and a desire to alleviate it because a lot of people are compassionate with others and not compassionate with themselves. But so we talk about what does compassion mean? And many people were raised to think that if they were compassionate with themselves and they gave cut themselves some slack. It meant they were lazy, weak or a failure or they thought other people were judging them. Maybe in the in their family of origin if they cut themselves slack, they got a lot of heat for it. You know, that wasn't acceptable. And not to say that that was right or wrong, but then we want to look in the present and say what does it mean to be compassionate with yourself? And look at whether you're being compassionate as compassionate with yourself as you are with others. One activity I have them do is to think of three times they've been compassionate in the past week. Who are they compassionate to? Why? Why did they deserve your compassion? And how did it impact them? You know, and it may not have impacted them at all that they noticed if you were nice to a cashier or you held the door open for somebody. It doesn't doesn't have to be a big thing, but just little acts of compassion can go a long way to brightening someone else's day or at least keeping it on the right path. And then I ask clients to think how are you compassionate to yourself? And if you're not, how could you be? And this is one of those kind of sticky things that we get into because a lot of clients have never really thought about being compassionate with themselves, being kind to themselves. So sometimes we have to revisit this on in repeated sessions when they start in when we're talking and counseling and they start beating themselves up and being critical and non compassionate or uncompassionate. I go back to this and the happiness habit. How would it change your mood and your feeling? If you were compassionate with yourself, what would it mean if you were compassionate to yourself in this situation? What else do you do to inspire compassion for self or others in your clients? And do you have a better way of teaching it about what is compassion and how can you be compassionate? Breathing and laughter. Like I said earlier, breathing, definitely happiness habit. You're not going to be too happy. You ain't breathing, but deep breaths help oxygenate the blood and reduce fatigue. A lot of us and I can kind of speak more of American culture. I don't know about other cultures, but a lot of us tend to be chest breathers. We take more rapid, shallow breaths. We don't take those really deep inhale breaths, which are good at helping oxygenate our blood. And when we get oxygen deprived and our body needs more oxygen, you know what we do? We yawn. One of the main reasons people yawn is not because they're actually sleepy tired, but because they're feeling groggy because they don't have enough blood oxygenation. So encourage people when they start feeling tired to take some deep breaths. But, you know, sometimes it just helps to take deep breaths because it gives you a little gives you a little boost of energy and I don't know about you guys, but if I take four or five deep breaths like when the doctor's listening to my heart, I am dizzy.  Anyway, slow deep breaths also help lower heart rate and trigger the relaxation response.  You know, it kind of catches on and starts sending out the the GABA and the serotonin to help you chill. Laughter not only makes you breathe deeper. Think about a good belly laugh. You may laugh until you can't breathe, but then you'd have that big and you start laughing again. It all not only makes you breathe deeper but also releases endorphins. So encourage clients to laugh whether it's at you or with you. And I tell them to take that same attitude to help people laugh either at them or with them. Whatever it is, just make the world laugh. How much more awesome would it be if we were focused on trying to make each other laugh? Activity. Practice deep breathing after each meal. That'll kind of help you wake up a little bit. After you eat, your body tries to slow down a little bit so it can digest. It's called rest and digest. But if you got to go back to work, you don't really have time to rest. So deep breathing can help a little bit. And schedule in. Yeah, make it an appointment with yourself to laugh for 10 minutes every day. And what makes you laugh is going to be different. It can be comedy skits. It can be television shows, books you're reading. I don't really care. You know, sometimes when I'm when I'm in a situation where I can, I will go observe animals that are at the rescue because when they play, it's funny. I mean, they're just they're cute little kittens and puppies and dogs and whatever. I had a therapist that worked under me at one place that I worked who would put on like clown garb. If things started getting too stressful, it was a residential unit. If things started getting really stressful or unpleasant for whatever reason around the unit. He and normally he was squared away, former military, you know, he'd put on his clown wig and his big clown shoes and his medical jacket and he would just go walking down into the main main area of the day room and people would bust out laughing. Oh, he also had a little horn that he squeaked at people. And they'd be like, Anthony, what in the world are you doing? But it made people at least smile. So encouraging people to figure out what helps you laugh? What helps you smile? Purposeful action and long term goals. When you see that you're moving toward your long term goals, it inspires hope. You're like, I think I can. I think I can. I think I can each small step toward a rich and meaningful life can make you feel happier. You're like, all right, I'm making progress. It's not perfect yet, but progress not perfection. Um, for one of you shared, having clients speak to their own intrinsic values about what's most important to them in life can help them identify what is worth spending their energy on. What is purposeful to them? Purposeful action means using their energy to do things to achieve their goals, not just because and focusing on the things that they can control. So thinking back toward like social media, you know, you get on there. Somebody is posting and just kind of being ugly. You can use your energy to get into a posting war with them. But is that helping you move toward your goals? Is that serving a functional purpose? And can you control that person?  You know, at least that's what I seem to have seem to have witnessed, but so it's important to figure out is this worth my energy? What can I use my energy for right now? Instead that might help me work towards those things that are most important to me in life.  Like label it whatever you want and have them identify three small changes they can make today to move closer to that life or even one small change. I don't care. But I want them to have the inspiration and the excitement of there's something I can do. I can start moving forward towards this which will start getting that motivation train going. So back talk and we're talking about internal critics here and negativity.  The internal critic and ingrained habits can cause people a lot of distress.  It's also the ingrained habits that people start to get ready to smoke a cigarette or go stress eat or throw a temper tantrum about something. And back talk means telling yourself or telling the critic we're not going there right now. Choosing happiness means quieting the negativity and changing the behaviors. So in terms of the internal critic it's possible and people feel a little weird doing it at first. You don't have to do it out loud or you can. I don't care. Telling the internal critic to be quiet and just pushing away those negative thoughts and go, you know what, I'm not thinking about that right now. And I think a lot of us when we start thinking about, you know, I'm not thinking about that right now. We do do the push away gesture. So how clients practice doing that. I'm not going to think about that right now. And telling yourself, no, when you start to engage in unhelpful habits, such as unnecessary conflict or smoking or stress eating or whatever it is. So encouraging clients to talk back to themselves and go, no, this is not going to happen. Or I'm not going to think about that right now. Maybe you've got you're waiting on test results to come back.  And I'm like, no, no, not three to five business days now. But then you start perseverating or you can start perseverating over it for those three to five business days, which does no good, but wastes a lot of energy and causes angst where there may not even be a need for any. So encouraging clients when they start finding something they're perseverating on that they can't control to push that thought away. You know, I there's no point thinking about that for right now. I'm going to push it away and I'll deal with it when I get the test results back. Thought conditioning. Most of us. Oh, are there any ways other ways that you guys have thought of for helping clients encourage themselves to change behaviors or quiet that internal critic thought conditioning kind of goes along with quieting the internal critic, you know, choosing not to think about the negative stuff, but thought conditioning encourages people to see the bright side or the silver lining instead of waiting for the other shoe to drop. So just like conditioner softens your hair thought conditioning softens your thoughts by don't you love that metaphor? Sorry, I couldn't resist. It helps you look for the positive and things. So yeah, there may be some really stuff going on right now and we'll go back to the test results. You're not feeling well. The doctor took the doctor took blood or whatever ran a bunch of tests. You're not going to find out for three to five days. So, you know, you're worried that something might really be wrong. Yada, yada. Well, look for the positive. You've gone to the doctor. You've started taking steps and hopefully the doctor has enough bedside manner to assure you that, you know, whatever it is is most likely treatable.  So encouraging clients to look for the positive in it. You know, it's it's unpleasant, but there are things and how can you embrace it as a challenge? Walk the middle path, you know, looking for and this goes with looking looking at the positive.  I encourage a lot of my clients. I have a list of cognitive distortions that we go through and we talk about. I do a psycho ad group on it, but then I encourage them to keep that list with them. And when they start having a stressful moment to review the list and think, am I personalizing? Am I making a mountain out of a molehill? Am I using emotional reasoning instead of factual? And they just go down through the list and a lot of times they'll hit on one and they'll go, yeah, you know, I am doing that right now and then they can intervene. Thought stopping is another good technique to silence the intern internal critic or if there are things that are out of your control, practicing techniques to help you stop thinking about it. Another technique that I use when I drive over bridges because y'all know I'm afraid of them is I sing the ABCs or I say Hail Mary's, you know, those are two things that I can pretty much say in my sleep, but they get me across the bridge. So I'm not thinking about oh crap, you know, if the bridge collapses while I'm on it, yada, yada. And it helps me get over the bridge intellectually. I know it's an irrational fear, but for whatever reason it's still there and be sensational. Your moods are largely impacted by your environment and this one, I really want you all to think about different ways you help your clients improve their environment in order to improve their mood. I am always open for creative suggestions. What smells make your client happy and it doesn't have to be just essential oils. Memory related smells. When I was little, we used to make these little sachet things with an orange and cloves that were stuck into it and they would dry and I don't know what they're called. I finally found a recipe for them online the other day and we're going to make some of them, but the smell of the citrus and the cloves together reminds me of my childhood. The smell of pine saw reminds me of my grandma's house. So there are different smells that you can put in your environment to make it. So when you smell them, you're like, I remember that that's a good thing and it makes you smile. When you smile, your body is triggering a happy response.  So, you know, let's put in a little dopamine here. It's not going to make people feel elated, but it's definitely a good place to start. What sites make you happy? And I kind of I'll go backwards here. Some people, you know, they can have disorganization. It doesn't bother them drives me nuts. So organization helps. It may not be the whole house, but if it's what I can see, I'm good. So like my kids just keep their door closed and I'm okay with that as long as they can live in their respective environments, but the common areas need to be straightened. What colors make you happy? My daughter gets on me a lot because I am an earth tones and more to that, I'm a brown tones type of person when it comes to decorating. I don't do bright colors. I don't do splashes. And she's like, mom, you got to put a little jazz into it. And you know, she's right. I mean, she's great at interior design, but it's hard for me to move past the brown tones. But that makes me happy. So and it helps me feel calm. I couldn't. I wouldn't want to be in a room that was painted navy blue or canary yellow. So thinking about what colors make you happy and how you can introduce them either through throw pillows or bases or pictures. You don't necessarily have to paint the walls or change your furniture. And what pictures can you put around that make you smile? Whether it's, you know, sayings that you put on the wall.  Maybe you like hiking so you could have pictures of different hiking trails all over the world. Whatever makes you happy and you look at it and you feel relaxed and content. What sounds make you happy? Birds chirping. Okay. Um, music, certain types of music, you know, maybe you can pipe that through the house. Uh, does the sound of water make you happy water running through a brook? You can actually go online on YouTube and find several like eight hour tracks of babbling brooks or water falls or thunderstorms. Um, you know, monkeys in the jungle, whatever background sound you like. If you don't happen to have a noise machine that does that, but pay attention to all your senses. What feelings or touch makes you happy? Like a warm fireplace. I always like the feel of the warmth from a fire. Um, a thick angora sweater, not a thin one, but one of those real big, fluffy, super soft sweaters that you just want to hunker down in. Um, or cool silk on a warm summer day. So thinking about what things make you happy. I know if I wear a wool sweater and it's itchy, it makes me irritable. So even things that are just, you know, tactile, um, can influence our mood, encourage clients to pay attention to that and play to those strengths. So I have people talk about how they can integrate these things into their home, their car and their workspace. Um, and we pick one and in group usually, and then I have them do the other two as homework. Um, but talking about like smells, uh, you can put air freshener sheets in your drawers.  You can put sachets on the door handles. So every time somebody opens and closes a door, it spreads the odor. Um, I mean, there's a lot of things when I put my sheets away, I usually put a towel that has um, a little washcloth that has essential oil on it between the sheets. That way when I pull it out, they're kind of still scented because the fabric softener is long worn off. Um, what else do you do to have your clients improve their environment? One thing I didn't put on here is feng shui and you can do feng shui for dummies. You can Google it and find a lot of tips and techniques for improving, um, your environment to help improve your mood and improve your energy. And a lot of the things kind of make sense. I mean, some of them you may not do like putting the seat to the toilet down. Um, or not just the seat, but the lid to the toilet down and, um, closing doors. So there's open flow of energy throughout the space, um, but there are a lot of, they talk a lot about color as well, um, in feng shui. So it's something that clients can latch on to. It's something that they can do pretty simply. I mean, they can get really involved and get consultants and everything, but a lot of times it's a matter of looking at their environment and figuring out when I walk in this environment, what is it that makes me go instead of, ah, um, when we talk about the car, a lot of people spend a lot of time in their car. So although you may not be able to change everything, um, making sure it smells good, making sure that, you know, the site is appealing, um, and anything else that can make you happy. Like, you know, I always have playlists on my phone that I play whenever I'm driving. So I don't have to listen to commercials and stuff. I don't want to listen to, um, but encouraging them to figure out how to make their environment. Awesome. Peer pressure surround yourself with positive people. Positive people can often help you condition your thoughts, provide support and are more encouraging.  Um, and like, likewise, you know, positive attracts positive. So if you're in a positive mood or if you're around someone positive, you're probably more likely to try to, um, present things pop more positively. Um, another thing that, that one of you has suggested for, um, being sensational is that soft lighting can help a calm, create a calming, peaceful mood. Harsh fluorescent lights, not so much. Um, now there's a time and a place for bright lights, um, to help keep people energized, especially when the days are a lot shorter, but, um, you know, definitely the soft white bulbs, the calming light can be, can help people relax more, feel more peaceful. Um, and, and, and you also suggest having clients identify a happy place like the beach and how to recreate that in some different places. So if one of your happy places is the beach, how can you decorate your bathroom or your bedroom in a way that is reminds you of that place? What kind of pictures can you put up? Maybe you can have a little basket of seashells. Um, I'm not an interior designer, but you can figure out what does it for you to help you recreate that. And maybe if you're lucky, find something that makes a smell that's similar to, um, uh, similar to that. And you suggest having some beach sand there. So true beach sand does, you know, kind of retain a smell. So that's another great way if you have, if you can associate back to something and use as many senses as possible, sight, touch, smell, um, et cetera, um, going back to positive people, positive people, um, can condition your thoughts. Negative people tend to drain energy and enhance a feeling of helplessness and hopelessness of a couple of people in my life that are negative nullies and you know, I just have to take a deep breath before I go interface with them. Um, because they just see the world as going into a handbasket and you know, everything is death, doom and destruction.  Not so much, um, but it is with these particular people, it's not the time to be Pollyanna and go, well, let's look at the bright side or let's look at the other options for why this might be happening, except for people are awful. Um, energy and conversations and relationships is contagious. Think of a person, you know, who's extremely negative, how do you feel when you see them calling and how do you feel after spending time together? Likewise, I have people think about a person. They know who's extremely positive and how do you feel when you see their calling and after spending time together, um, encourage clients to really recognize how the person in the room that they're interfacing with can affect the entire environment and affect the energy of the environment and their energy for give resentment, regret and guilt are natural responses to a threat. So it is, but what can we do to improve the next moment holding on to these feelings drains your energy just like trying to get hold of a dog who doesn't walk well on on a leash, you know, and I have been drug around by my fair share of very large dogs. The feeling is telling you something bad happened and you need to fix it or protect yourself, but then you've got to decide, okay, what now, what do I do to address this situation instead of being stuck on this happened and it stinks. This happened and it stinks. Okay, what now? So I encourage clients to think about something they're resentful about and think about how does holding onto the resentment help protect them? They're holding on to it for a reason. They're there and it's usually a protective reason so they don't get hurt again. What would happen if you let go of the resentment? What are you afraid of? And how can you forgive the person or yourself so it stops draining your energy and we talk about again forgiveness being a power move. You are choosing to tell this person, you know what? That's not worth my energy anymore. Instead, you're not saying it's okay.  You're saying I'm choosing not to give my precious energy to that issue anymore and project happiness or fake it till you make it. When you walk hunched over looking at the ground, they've done studies.  You're looking at the ground or you're looking at your phone and you're hunched over your body just kind of senses distress.  Try to practice your posture. Look up from your phone instead of always being down like this. Look up and around. Meet people. Make eye contact and smile. You know, not everybody's going to smile back, but for the people that do smile back, you made a difference in their day and even for the ones that don't smile back, you probably got them thinking and I asked people to think for themselves. How else can you project happiness so others can tell that you're happy because happiness is contagious. It doesn't magically happen though. By choosing habits map, choosing habits that promote happiness, people can start feeling happier. They're choosing happiness over distress. Their thoughts, emotions and physical sensations and environment all contribute to their mood. So in order to choose happy, it's important just like when we treat issues, we look at it biopsychosocially. When you're choosing happy and trying to get more out of it or get more out of your treatment, be less depressed, it's important to look at your emotions, your physical sensations. How are you feeling? You know, still kind of biopsychosocial. Happiness is multifaceted. So choose happy. Okay. So I appreciate Yale's participation. You had some great suggestions. The PowerPoint is in the class. If it's not, it should be. If it's not, it will be in about two minutes. And then you can print that out. The replay, if you want to go back and look at this again, will be uploaded optimistically tomorrow afternoon, but definitely by Saturday morning. So, you know, if you want to retune and whatever, then you can do that. Are there any other questions? Hang on. Told you I was going to try this today. Let's see how it works. And for those of you who are needing to go, you don't have to stay for the Q&A section. There we go. I'll get shorter. Okay. You should be able to unmute yourself now if you have anything else that you want to say. Otherwise, everybody have an awesome weekend and I hope fall is starting to reach its little fingers to where you are. And I will see you on Tuesday. No, I can't hear you yet. Let's see. How about now? Still looks like everybody has themselves muted. How about now? There. Unmute all worked. Let's see. I still can't hear anything, but Good. Can you hear us? Very good. All right. Well, typical me and tech, I cannot hear. Hey, maybe that's it. I accidentally pulled the cord out. Oh, I can hear now. Hey, what a concept. There we go. I got enough. I got enough length just to choke myself now. We have Lisa and Jennifer on the line with you. Okay. Do y'all have any other questions? Are you done? Are you able to hear me? Yes, I am. Okay, great. My name is Lisa. Monica Russ. I'm a licensed social worker, supervisor at the Long Beach VA Medical Center. I work with a homeless population. And I think our focus of course every day is so much establishing permanent housing for homeless veterans. I think that my question or line of thinking is in the area of how do I help my staff get to a different place of communication with their with their veterans when every day what is minimally the goal, if you will, is to obtain permanent housing. Once the veteran is permanently housed, I would have to say that that's what what is the goal, the experience thought in terms of happiness. But I think that there's more to it than it's not solely the permanent housing, but it's the experience with that housing. And one of our other objectives, of course, is to help the veterans maintain the housing, sustain the housing. How, you know, I get, I guess one of my questions is how do I work with my staff to embrace these concepts, share them with our veterans that are in the process of being housed and sustaining housing without sounding patronizing, if you will, because their their need is I think so much greater than the general public. And so how do we, you know, how do we share these concepts and facilitate communications that then do not prompt a easy to say easy for you to say, you don't live my life. Do you know what I mean? Right.   Right. And encouraging them, the veterans, not by saying, you know, let's look at all the other things in your life that are going well. But hopefully the clinician is tuned into that veteran enough to know some of the things that are going well so they can say, you know, well, tell me about how things are going with your with your spouse right now or with, you know, and there may not, I mean, if they're homeless, a lot of the homeless veterans I worked with didn't have a spouse that they were in touch with at least. So that wasn't necessarily a place to go. But we also talk in general, having them identify one or two things that are starting to go better. You know, you know, I'm really curious as to what might be turning around for you or what do you hope is going to change in the next week? Because my guess is that they're working on some depression, anxiety, PTSD, some kind of mental health issues. So inquiring about how that's going and congratulating them when they make progress, even if your clinician is not the one providing the mental health treatment, they're the ones that are doing the housing, showing that you care and that they care and they're involved goes a long way has been my experience when the program that I worked at in Florida, the veterans went to the VA for their mental health treatment, but then they came back to our facility for housing and addiction education and stuff like that and they lived with us. So reaching out and asking how it was going often made a difference. And then pointing out because a lot of times they minimize their successes and pointing out how well they're doing in treatment or in the process or even dealing with all the frustrations of the bureaucracy, you know, and pointing out how strong they are. That's what we did. I can't say that that's necessarily, you know, the best and brightest way. Another thing that might work is to have handouts out and about or have happiness tips, if you will, posted maybe on the back of the bathroom stalls. So I guess so people can see them somewhere that they can see them and and it hits their brain and they read it and they may not engage with it right away, but it may be something that, you know, at one o'clock in the morning when they're awake, they start thinking about that stupid thing that they read when they were at the clinic and then they go with it at that point when they're, you know, got nothing better to do. Yeah, so that's another way to sort of indirectly make it available to them. So they're seeing it all the time. Having your staff model. Choosing happiness can also be a great thing. And when there's a housing rejection, you know, I know for us and I'm sure for your people too, I'm making assumptions that, you know, it's devastating. It's like really, I thought we had that. I was so excited for John that he was going to get housing and then it fell through. But sharing that, sharing that sense of frustration, you know, with the client saying, you know, I thought we had this. I know this is devastating to you. But then showing them how they can choose happiness from there and walk the middle path. Moving them out of that angry place can also be helpful. So actually talking, talking it out while they're doing it like, you know, I know staying angry about this isn't going to help you get housing. So let's figure out, okay, what next? Let's figure out what to do with the clients. Do you define what walked the middle path when you say walked the middle path? That is accepting a both and you can get turned down for housing and still have hope can experience rejection and still turn it into a success. So accepting the fact that if you will, there's a silver lining or, you know, when there are two opposing opinions that both of you can potentially be right, but in this particular case, I'd be looking for the way to help them hold on to hope and motivation and moving forward. Thank you. Sure. Anything else, Jennifer? Okay, y'all will have a wonderful weekend. And if you have any other questions or thoughts, feel free to email me and it's drperiodsnipes at allceus.com. And I will see you next week. If you enjoy this podcast, please like and subscribe either in your podcast player or on YouTube. You can attend and participate in our live webinars with Dr. Snipes by subscribing at allceus.com slash counselor toolbox. This episode has been brought to you in part by allceus.com providing 24 seven multimedia continuing education and pre-certification training to counselors, therapists and nurses since 2006.


Item number SCP-540. Object Class. Safe. Special Containment Procedures. All instances of SCP-540 are to be handled and stored according to standard protocols for similar non-anomalous live munitions, with the exception that all locations housing SCP-540 are to be equipped with a secondary overhead sprinkler system capable of dousing any given room with herbicidal compound H540 IB9-4LM to a depth of 10 centimeters in less than 90 seconds. All armories that contain SCP-540 are to be located a minimum of 15 meters below ground, with monitoring and testing facilities located above ground as part of site 74A. A secondary site, designated site 74B, is located 117 kilometers away and is to maintain a fleet of firefighting aircraft including no fewer than 10 air tankers. In the event of a partial or full containment breach of SCP-540 affecting more than 0.5 kilometers squared of above-ground land, this fleet is to be loaded with a variety of defoliants and herbicides including Agent Orange and solutions of sodium chlorate and proceed to inundate all areas affected by SCP-540. Description SCP-540 denotes a collection of Soviet-era explosive ordinance of various makes. All instances can be detonated in the same manner as non-anomalous examples and explode with a similar yield and blast effect. However, approximately 35 to 37 seconds following the detonation, a mass of plant life will rapidly grow to cover the majority of the damaged area. All testing to date has resulted in plant life covering a minimum of 90% of damaged areas. The initial growth rate of the plant life is positively correlated to the yield of the originating explosive, but returns to normal for the plant species after approximately 90 seconds. There are currently instances of SCP-540 in Foundation possession and an unknown number outside of Foundation control. SCP-540 was discovered in an abandoned munitions depot near Ukraine on 1999. Following investigation of reports of an unusual amount of non-native plant life appearing in the surrounding areas within a short period of time. At time of discovery, the depot had suffered significant looting with only one portion of the armory undisturbed. Initial testing of munitions recovered from the depot indicate that only approximately 30% of munitions were actually instances of SCP-540. However, instances of SCP-540 are indistinguishable from non-anomalous ordinance and were randomly dispersed among the non-anomalous munitions found in the originating depot. As such, all munitions recovered have been designated SCP-540 as a precaution. Instances in containment range from hand grenades to a single nuclear device resembling a modified version of the SAR bomba with an estimated minimum yield of 75 megatons. Based on current analysis, it is predicted that should this nuclear device possess anomalous properties, its detonation would result in a GK-class hostile greenhouse scenario over a minimum of one-third of habitable land worldwide. Attempts to disassemble low yield instances of SCP-540 for analysis have resulted in premature detonation and result in plant growth in approximately 50% of all such attempts. Instances that were successfully disassembled, then reassembled and detonated, did not display any anomalous properties. Testing log excerpts. Ordinance tested. RGO hand grenade. Resulting plant life. 3.1 meters squared of dandelions in full bloom. Ordinance tested. PFM-1 landmine. Buried. Resultant plant life. 12.8 meters squared of sawtooth sedge averaging 2.2 meters in height. Ordinance tested. 9K-115-2 Metis M anti-tank missile. Resulting plant life. Single black oak tree. Height. 17 meters. Diameter. 0.96 meters. Ordinance tested. OTR-23 OKA-9M714K tactical ballistic missile. Detonated without launch. Resulting plant life. Forest of Douglas Furr covering 19.3 HA. 193,000 meters squared. Lesson complete. If you missed the previous orientation, go watch SCP-539. The perfect distraction right now. Or for the complete course, watch this playlist.


I've been meaning to do this for a while now I did a video not too long ago called why antivirus sucks and surprisingly a lot of people agree with me But there are still some people who just don't get it So I want to address some of the questions and some of them were good questions. Some of them were just ridiculous One of the good questions is people ask what what if I have kids and my kids use my computer? Well, I you know, I have two kids a three-year-old and a one-year-old one-year-old Obviously isn't using the computer yet But in reply to that I'll say one my kids don't use my computer. They have their own which some people seem surprised by But it's so easy. I it's not like I bought her a computer People get rid of old computers all time that are still great and hers isn't even that old or you know You just upgrade and you have your old computer. So that that's a simple solution It's just give the kids their own computer, but even beyond that If my kid used my computer, they wouldn't be a root user They wouldn't be able to install soft where they'd only be able to run it in which case on elixic system They'd have to download it change the permissions on this on the file to make it executable And even if they did do that my personal files would still be protected and so basically what I'm saying by that is One if your kid knows enough how to download and change permissions on a file They should be wise enough to know not to download programs and do that And even if they did they're not administrators So they shouldn't have access to other people's files now again If you install if your system is not secure if you download a file that roots your system And game gets root access That that's not malicious software problem. That's a flaw in your system and that needs to be upgraded and Again, this isn't really supposed to be a Linux versus Windows setup But if a security flaw in your system like that is found and antivirus can't do anything It's called a zero-day attack and that's why it's called a zero-day attack because there's no defense against it Because it was just discovered once it's discovered and this is going to be kind of the ongoing thing with pretty much all the arguments is if there's a security flaw in your system and That system is not or that that security flaw is not known publicly yet Then antivirus isn't going to stop it. And if it is known publicly upgrading your software should patch that that hole So that's not an issue Now Let's say that is an issue I'm also not concerned about a system getting in there and deleting files Because there should be nothing on my system. That's of importance that isn't backed up somewhere immediately So my more more of my concern is it getting in and and stealing files And the simple solution that is just encrypt your home directory Encrypt your whole computer, but especially your home directory different than other people So let's say you had another user on there and they did get infected and they did have a zero-day attack They got root access now they can access your files Well, they can't if you encrypt it and you made sure you locked your files before you left So that's a simple solution that and if it gets root. Yeah, it could always wipe out your hard drive But again, you shouldn't have anything backed up you have anything on your system that isn't backed up somewhere else that is of importance and again Your kids shouldn't have the permissions to be able to do that sort of stuff and My kids my daughter we monitor what she does if your kids so young They don't know how to handle a system like that. They need to be monitored my opinion You may disagree and if they're older, they should be smart enough to know not to download stuff like that Okay, moving on someone goes Yeah, what about if you're you're pirating stuff? Okay, don't pirate software They said what about PDFs Excel files? mp3's well, those aren't executable stuff Any of those things there have been some security holes, but they aren't in those files directly They're in the programs you use so Adobe might have a flaw in their system or Microsoft Office might have a flaw in their system That flaw should be patched again If that flaw is known it should be patched and if it isn't known antivirus isn't gonna know about and be able to stop it It's the same thing over and over again Antivirus can't defend your system unless it knows who it's defending against and if it's defending against something That's a flaw in your system. The system should be patched. So again, that's that's the the ongoing thing malicious software again If you download something and you have permission to do something and you give that program permission to run Then yeah, but that's your choice again If it's not executable if it's like a PDF or a Word document or Excel document with a macro in it And your office software has a flaw that allows those macros to run make changes to your system You need to either upgrade that software or change your office software Now I was also going to ask people because a lot of people go. Oh, what about if you're online? You're vulnerable which is kind of true. Hold on one second here Declining call. Sorry about that um Yeah, that's the odds of you getting malicious software from a just a regular website It my phone is probably gonna ring here in a second Is is highly unlikely if you're not using external plugins like flash or Java If you're just going to a system that has scripts. You can obviously use script blockers. That's a different thing but again for Even with flash which has lots of flaws in it, which is why I block it on my system But if it comes to like JavaScript Your browser decodes that if your browser has some sort of flaw that allows JavaScript to change files on your actual system That's a flaw on your browser once it's known It should be patched and you should be able to upgrade if it's not known The antivirus again isn't going to help you because they are unaware of it. It's the same thing over and over again and I'll just ask you so so as an example I'm gonna ask if any of you know of a malicious website that will supposedly infect my system just by going to it put a link in the comments and I will go and check out that site and And prove to you that you know, I'm not concerned whatsoever.  He's talking about pop-ups I'm like, well, that's a pop-up not malicious software I mean, I guess you can serve pop-ups malicious software, but most browsers nowadays block pop-ups Automatically and they're not going to affect your system then he replied. Oh well You get ones that pop up and say oh your system is infected You know, you have to download antivirus software to get rid of it. That's not real That's trying to trick you into installing malicious software Which is my whole point that you don't install stuff like that again if you're on Linux use a Distro you trust and use their repositories and try not to go outside of that Occasionally you might have to but very very rarely if you have a good distribution But the pop-up itself is not malicious software now Someone did put a link inside the comments To the original video and I clicked on it no problem, right? So I click on it and Firefox where am I going right here? Let me turn the camera around. Okay Firefox brought this message obviously I even clicked, you know ignore this warning and it Still blocked it. So even to get to that site and again, I'm not concerned But I to get that site I decide I'll have to install another browser that may not have as much protection So again, my browser is protecting me here, right? I Installed a dill dill. Oh, I think it's how you say it. So finally I got to the website Which has this little image here? And I'm not at all concerned that this this has gotten to my system at all If I click on that then it wants me to download a raw file, which is like a zip file Now maybe there's malicious software in there, but this website doesn't do anything to my computer I can almost guarantee. Oh, no, I can guarantee you that I'll look through the code on the site But I I can tell you right now. It's not affecting my system in the least. I'm not concerned so go ahead and focus here If you think you have a website that's going to infect my system put a link in the description and I will check it out anyway, thanks for watching and So yeah, that's the challenge. Give me a link. Give me a link that will just infect my system by going to a website I don't have flash or Java running in my browser So you'd have to give me something that will infect me using JavaScript, which I am not concerned with I'm not saying it can't happen But I'm saying that if it was to happen antivirus wouldn't help and if that's the case Then I shouldn't be surfing the web at all So it would have to be a a glitch in my browser a bug in my browser That once known hopefully would be patched and soon as I do an update and again If we don't know about it. It's a zero-day attack. There is no defense against it. And that's kind of my point If you're really paranoid you can use script blockers, but again, that's the challenge Comment below if you think that you can just infect my computer with a website Go ahead and put a link below and I'll check out the link And as always please visit films by Chris comm that's Chris of the K. Have a great day