Hi. Welcome. We're going to do a bit of a lazy solve of Medium Rare's HHV Challenge 6. This was a challenge that Rare put together for HackFest 2020. You can see the challenge description and binary are linked there from the DCHHV org site. HackFest 2020 happened back in November and Rare added this challenge at that time to his sequence of other HHV challenges. If you want to play along with the video, I suggest you go and download this binary hit pause and come back when it's downloaded. You can see the challenge description here. But all that to say that what we have is an AT Mega, the binary from it. We know that AT Mega is connected to a seven segment display through some kind of map. We don't know. If we can figure out what that mapping is, presumably we can read out the flag as it scrolls by on the seven segment display. That's the approach we're going to take. Most of the presentation is going to happen here in the terminal. You'll find that when I type things, there's a little display of my keyboard typing happening, so you can learn what the shortcut keys are that I'm going to use when I'm using things like Radar. Maybe install the tools, follow along. Let's get started. So let's start by using Radar 2 to disassemble that AT Mega firmware. We can open up the firmware using the iHacks plugin, which lets Radar parse directly X files without any conversions or intermediate files we have to produce. And we're going to open that up with automatic analysis, so that's dash capital A, which is the same as typing AAA inside Radar. And then let's do a disassembly of the current function once we have it open. So when we try to do that disassembly, there's a lot of these code Xref comments that scroll the material off the bottom. So right off the bat, we're going to want to page around a few, if you have a terminal multiplexer like I do, you can page using that. If you don't, Radar has a built-in pager, which you can access with tilde dot dot, like this. And we can see what the entry point of this binary is doing. So why don't we ask Radar about some things that it knows about this hex file. E is for accessing all of the Radar to configuration variables. E question question tells us what it's talking about. So let's have a look at that. E prints a whole bunch of stuff. We could obviously page through that using the built-in pager. There's a lot of different configuration variables. Some of the names are pretty descriptive. If we want to know more information about that, we can use E question question. And you can see the descriptions that are built in by the developers then become accessible to us. Because this is a pager, we can also search through it, see various CPU settings. So there's obviously config variables that are set up by Radar that are about CPU. We can grep through the output using tilde by itself, which is the internal grep operator. You can grep through all those configuration variables for CPU. And we can see that magically Radar knew that the binary we handed it in that hex file format comes from an AVR architecture, an AT Mega 8. What else does it know about this binary? Well, I is for information about the container. When you're in doubt about a command in Radar, you can always throw a question mark on the end of the command, and it'll print the help. So page, in this case, I gets info from the open file as it tells us. We're going to do I all by itself, which tells us some things. Format is AVR. There we go. It knew, somehow it knew. We don't need to know how. We just need to solve the challenge. So what about trying to browse around and figure stuff out? Radar has got some stuff for that. We can use V for visual mode, which by default opens up a rather nice hex dump. You can actually use P to switch the printing mode. If you hit P once, then you're brought immediately to a disassembly. You can see here some of the disassembly in the entry point, which looks just like our PDF that we printed out. When you're doing disassembly in visual mode, Radar lets you look at flow graphs by adding space. So here we are. You can see the nice extended basic blocks linking to each other. When you are looking at these graphs, you can actually navigate through calls to other functions. So we can see here there is a call to function for E, and there's this little markup of the square OA. When you see those, you can actually type OA or whatever, and it navigates the function. There's another call, also marked by OA, which we can follow with OA. And we can go back using U to undo that seek. That's a nice way to navigate through the binary. In other display modes, like when you're not in the graph display, you might see markup of numerals, and you can actually navigate that way with the square bracket and then the number. But U also works in that case. This is a pretty good way to navigate around the binary. And why do we want to navigate? Because we want to understand that binary. Now maybe you don't know AVR assembly. That's okay. I don't really know it that well either. We can actually switch the disassembly mode and print suitor disassembly, which is sometimes easier to read. So you can see I dropped into command mode while we are in visual mode by hitting colon, and then we turn on the ASM true and hit enter again. And now instead of looking at AVR disassembly, we're looking at a pseudocode. So R1 is getting XORed back in R1. R28 takes the value of 5F, go tos instead of calls. So in a lot of cases, for a lot of people, this might be easier to follow. We followed the 4E, we followed the 3, 4, and so on. So feel free to look at this in pseudo assembly mode if you like. All right. So where are we? We're in function X34. And what is it doing? Okay. So 34, which is remember being called by 4E, so we can go back. 4E immediately calls X34. And X34 is rather short. It is setting up values into the port A pins pull-ups location. So reads the value from the pins pull-ups, applies a mask of E1, writes it out. And then it reads the data direction for port A, or as a mask, writes it back out. Same for B. So this routine is pretty obviously doing some setup stuff of the input and output directions of the GPIO pins on the AVR. In particular, the data direction registers are getting turned on, getting the bits 1E turned on for data direction A. And the bits of 7 turned on for data direction B. Like we said, almost certainly output input configuration. And we know that 1E and 07 were the two byte values being put into those configuration registers. So what if we wanted to look at a value in binary? Radar has a whole bunch of printing functions that are prefixed by question mark. So this is different than putting question mark at the end of a command. This is the first character question mark. You can print hexadecimal with question mark V. We can print in binary with question mark B. So if those were in fact configuration input output pins for GPIOs, then there would be 1, 2, 3, 4, 5, 6, 7 of them for a 7-segment display. Let's see. 1, 2, 3, 4, 5, 6, 7. So this is a pretty reasonable sanity check that makes us think that we probably did find the configuration registers. But most importantly, what values are being put out onto those pins? So let's go back to 4E. The command you see there is pretty good to remember. When you want to go back, the equivalent of that U command that we did in visual mode, you do S minus, kind of like CD minus on the command line. And remember PDF is for printing a disassembly of the current function, which will probably run off the bottom of your terminal. So remember the internal pager, it is your friend. So at the beginning here, a whole bunch of these registers are getting loaded up with different constants, R20 through R26. And then we have IO operations, writing the value of a register to 1B and 18, which occurs again. And then occurs again. So there's these repeated writes to 1B and 1AX from various different registers. You can see it's R20 in one case, R23 in the next, R21 in the next. And these different registers were loaded up with different constants. And these locations 1B and 1A are actually recognized by Ray Dare as the port A and port B output pin configurations. So presumably when we write these values out, these are going to have an impact on the GPIO output pin state. And in between the outs are loops. You can see here that R29 is getting loaded up with a particular value. So is R28 getting us traction. Ah, yes, that's right. So AVR does this thing where they actually combine two registers together for extended words. And then it's doing a subtraction. So it's doing a countdown of a loop here and only is going to exit that loop when the counter runs out. So you have setting values on output on the GPIOs followed by busy weight delay loops. This function here is almost certainly the function that's driving those, go back to our diagram. That's the function that's driving the outputs of these seven pins, which are somehow mapped to the segments. What we want is to figure out what is the sequence of those outputs, and then eventually we can remap the outputs to some kind of correct mapping onto the seven segments and then be able to read the text that's scrolling by on the seven segments. So we can see here there's lots of different outs in this function that go on and on. So it's writing us some kind of a long string, probably a flag. Remember that in RAID Air we have this internal grep operator with tilde and we can actually grep for things like out. So in this case, we just grep for all of the disassembly lines that match the string out in this function. We can even use the internal grep to just show particular columns. So when you add that square operator, you can filter just a column out. We can see that the sequence of registers that are being written to the locations is something we have access to with six. And if we were to do five to six, we could even see what location gets which register. So we're very close to having that output sequence of values. RAID Air includes the ability to emulate different architectures. It uses an internal intermediate language called ESIL to do this. So if we were to look at this function, the first thing it does is calls function 34, which as you recall sets up a whole bunch of different states that we don't need to follow that setup because we're not actually driving the pins. We're just interested in the output and calling that function requires to set up the stack and have a return address, but we don't want the hassle. So let's just start from the next address after the call. The emulation module in RAID Air can be initialized with AEI. And then we can set the emulations program counter instruction pointer to the current seek with AEIP. We know that there are out operations and these are IO operations. We're going to be changing values in IO space. When you are expecting changes in the mappings, you want to tell RAID Air to allow that by setting the IO cache to true. And then once we've done this, we can actually single step the code in visual mode. So we've already done P previously to get into this state, which is the disassembly. We're going to P one more to get a nice registered output. And then as we hit S for single step, you can actually see that there's an effect. So we just single stepped over R20 and now has the value of E, single stepping as possible. Now, of course, once we're on the out instruction, there is going to be a small problem. So AVR and ESIL does have a problem without instructions. When we single step over that out, we're going to find that the values in memory, even though we've set IO cache to true, are not going to be tracked. So you can see here a session where we're doing a step until there's an IO instruction, changing the seek, the current location of RAID Air to the program counter, the instruction pointer of ESIL. And here we're doing a disassembly. So this is a different kind of disassembly function, PID instead of PDF, roughly the same thing, but it removes all the comments. And then we can analyze some of the instructions. So let's do a few of those steps. Okay, so back to 50, AI, AIP. We already set the cache. Let's step until there's an IO operation and seek to the location. If we were to just print one instruction, we can see that we're on out of R20 to hex 1B. AO is Analyzing Opcodes. It kind of lets you print what RAID Air knows about the Reticular Opcode. So let's ask it what it knows about this one instruction quite a lot, its address, how it's actually disassembled the pseudo form, the ESIL form, and the family. So in its ESIL representation, RAID Air actually knows the source of the operation, the fact that it's going to IO, what address of IO it's going to. This is obviously 1B hex, and that it's getting stored. So RAID Air is able to parse that information out. And of course the current value of a register can be queried using AR. So we get the value, it's E. I think you remember at the setup of the function. That's the first one that got assigned. So there's that value. We can actually look at memory. So P8 is a way of printing 8-bit expair strings. We can print four of them at the IO location. That's the current value. And if we are to do one step, that's a ESIL step. If it worked, we would actually see the change, which we don't. So there is a rub here that ESIL is unable to emulate those out instructions. So we can't just watch memory and look at the changes by just watching 1B and 1A hex in memory. But we're not defeated. We just need to do it the harder way. Remember that that AO of that single instruction did include a lot of information, including the ESIL representation, which obviously has the source and the destination in it. And we can also query the value of the registers. So if we could just script this up, we could extract it. And there is such a facility for this. It's called R2Pype. R2Pype has a whole bunch of different bind, language bindings for controlling Radar2 programmatically. And we're going to use Python. So that Python script looks kind of like something that's driving Radar from Python. You're embedding the Radar commands into our command calls and using the results in some case to store values. And then we can use the constructs we're familiar with in the language. So you'll recognize this setup of ESIL here. Remember dash A is the same as AA for analysis. Here we're turning off a few of the extra syntax sugar that would show up in our prints down here. And in this case, we're using a JSON variant of command. This is pretty powerful because if we use a Radar command that uses JSON output inside the command j form, what we get out is a structure, you know, a dict in Python. And then we're able to query that structure without trying to parse strings, which we will later do because some of the fields do need some of that string parsing. We did mention the question mark V for printing hexadecimals, and the double dollar sign is the current address. So you can see how that would work right here, the hexadecimal of the current seek. PDJ is print disassembly in JSON form. And then what we've done here is grab that ESIL representation. In fact, PDJ1 is the same as the AO form that we just talked about. They're both available. That's what we're doing there. We grab ESIL, we split it up, and then we can grab the source register, the target address, and then through another command by querying the registers, we can query the value of the source register to have on hand. And then as we're looping through, we're single stepping until we hit an IO family instruction and changing radars seek to the instruction pointer of the emulator. When we find an IO instruction that's pointing at hex18, we're going to print out a CSV of the pin state. Otherwise, we're going to just augment our pin state with the things that are pointing at 1b. We do this because the pattern in the disassembly was to print, was to write to hex1b and then write hex18. So we'll, in this case, we'll pull e, the first value assigned, into the lower half of our open pin state. And then r25 takes that value of 1. We'll put that into the upper half of our pin state and print. And then the script will continue to run down the code until it hits this out instruction, and it'll store the value of r23 at that point in the lower half, store the value of r19 in the upper half, and then print the row. And the CSV printing that I've kind of elided with these comments is nothing special. It's just printing a header here and then printing the bit values of the output pin state registers on each occurrence. So we're going to leave rate error and we're going to run that script instead. And you can see it in action. What you're looking at here is, as we discussed, e and 1 and so on. And in fact, we can now move to using Cygrock to inspect this pin state, treating it just like a logic analyzer capture. Okay, so it works just like we screen grabbed down below. So what you're looking at here is an ASCII art rendering of the pin states that we just put together. You're seeing here the very first column. Those three together make e and that makes one. So the columns here of the CSV are actually printed as rows. If you're more familiar with normal logic analyzers or pulse view, you might see it looking like this. So this is the same thing, the same CSV, but in the pulse view, graphical version of the logic analyzer. We're going to stay in the terminal though. And that is because we can do some more powerful stuff in the terminal and build on top of that. So if you remember the bit mask that was set for the output pins, a one E07 that actually has bits, three, four, et cetera set. So we can specify that as a pin mask to Seigrock. So we're just looking at the channels we're interested in. And then we can actually plot that output as renderings of a seven segment display. So to finish this challenge, we actually did patch Lib Seigrock to extend the decoding. That's possible on seven segments, segment, segment displays. The alphabet was kind of limited before and rare used all kinds of cute lettering choices to encode the flag. So we need to actually expand all of the alphabet that's available. I'm having a really hard time moving this window onto the monitor that you're looking at. Let me try one more time. There we go. So we had to add things like quotation marks, equal signs, different casings of letters, dashes, and obviously underscores because this is a CTF. So flags are probably going to have underscores. And that commit was accepted as a PR and it's in there. And for fun, we did include a unit test and this challenge is actually now committed to Seigrock test as the mystery message. It's present there in GitHub now under Seigrock. So we can actually make use of that by asking for the seven segment decoder of Seigrock. And we're going to use the show unknown equals yes. Remember, we don't know what the mapping is. So unless rare set up this mapping to match exactly the defaults that we found in that pin state mask, which he didn't because this is a CTF challenge. We're not going to get the flag right away. So some of the letters are going to be nonsensical. So in the cases where it just isn't a letter that's available in the expanded alphabet we just showed you, it'll show that hash. So in this case, with the default mapping, it doesn't look very flag like and we're going to have to do some searching. So in recap where we're at, we were reversed air quotes, the binary in that AT mega. We know which pins are relevant. We even know what their values are and how they change over time. But we don't know how those pins map to the segments of the seven segment display. We don't know how to make that part happen. And then because we have that decoder, if we knew this map, the decoder could show us a printable representation of that pretty quickly. So we need to figure out that mapping. And of course, brute forcing it is possible. So, you know, that previous command that you saw, you can pretty easily put that into a shell script. I'll copy out the version that I developed previously.  We're just showing the pins that we're limited to. We're using that ASCII output. We're using the same decoder and including show unknown yes, whatever argument we give it needs to be the pin map. And then we use some Ock, you know, stuff to squish it all together into one row output. So let's try this default map and no joy. As you saw before, the default mapping doesn't work. It's pretty straightforward to, you know, use Python or any other language to put together a permutation of all the possible pin maps. I'll pull them in here. And I'm pretty sure there's a better way to do this, but this is the way I did it. And this will create a file that will contain all possible maps for the seven segment display that we're interested in with the form of a equals number through G equals numbers. So now we have that file of all the maps. And of course, you know, lazy brute force, we can just pipe that read each line into a variable. And run that attempt map for each line that we read and hope for the best. And it's running pretty decent. You know, we're getting some good output. Definitely a fun scroll to watch. But if we started getting bored of watching the scroll and just started grabbing for flag, we would find that we would be waiting quite a while. It's not very fast. It takes about an hour using this approach, at least on my setup. Using GNU parallel is pretty attractive here because the problem is trivially paralyzable. There's no data interdependence here. The next problem that you run into using GNU parallel, at least I did, is because of my VM, the whole thing was IO bound. Oh, actually, that turned out way faster this time. Don't look at that. So let's use GNU parallel to get this done. So we're going to go to that RAM disk and spin it up. Now, once again, using that attempt map, once again, grabbing for flag. And in this case, it should happen in less than a minute. Of course, in live demos. Nothing ever goes as planned. So there it is. Flag shift into reverse. Of course, that translation process of going from ASCII to 7th segment to ASCII is lossy. And Rare also forgot the closing bracket. So shoe horning that a bit in the format. The flag is actually flag shift into reverse with threes for two of the three ease in reverse. And that is the lazy solve. So many thanks to iHack, Quebec Sec, HackFest, and Medium Rare for putting this fun challenge together. I had fun banging away on this during HackFest. And I enjoy all of Rare's challenges. I encourage you to try them out. They're still up there. I know Rare is also going to be doing a talk here at the HHV this year for walkthroughs of his challenges. I know there's going to be more new ones this year. Both he and I will be hanging on a discord and available for questions should you have any. Thanks very much. Have a good con.


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Pakistan is facing a fresh political crisis. On the one hand, the government has been trying to get former Prime Minister Imran Khan to appear in court in a corruption case.  The Pakistani parliament has been called into session on March 22, presumably to discuss this issue. What is the agenda of the Pakistani government and why is it out to crackdown on Imran Khan? Taimur Rahman, General Secretary of the Mazdoor-Kisan Party of Pakistan, explains. I believe that the government wants to get a conviction from Imran Khan, of Imran Khan, so that they can then use that conviction in the coming election and say, look, Imran Khan is corrupt and all his promises were fake and so on, because government is strongly losing favour with the public because of the incredibly high rates of inflation. So they need a smoking gun with which they can then attack Imran Khan. So that was going to be the Toshakhana case. The Toshakhana is a department where elected officials and senior members of the government get a gift from anyone. You're supposed to submit that gift to the Toshakhana and you can use that while in office, et cetera, but it's not your private property because you've gotten that gift as a virtue or because of your connection with that particular office. So in fact, politicians can then take that gift and then buy that gift from the Toshakhana, you know, from the department, et cetera, and they can pay a small price for that. But most politicians, what they do is they take the thing and they don't pay the actual market value or what is required. And that's the case against Imran Khan as well, that he got watches, et cetera, and other gifts from various heads of state including Saudi Arabia and that one particular watch was sold on the market and the full price of that watch was not given to the government or the required price of that government was not paid to the government. And so that was the case against Imran Khan. Imran Khan, as you know, was shot, there was an assassination attempt against him and there were several bullets in his legs. So during that period, he got a bit of respite from the High Court that he could not appear in front of the High Court. But now that he has recovered, the High Court has been saying that you have to appear for the case, et cetera, et cetera. And he hasn't been appearing. And so then the order to arrest him was issued by the High Court with Vizavi Toshakhana case. So that's what's going on. But the real politics behind it all is basically that they want to get a conviction against Imran Khan so that they can use that in the coming election as a campaign slogan or something. Imran Khan has emerged as a powerful political force ever since his overthrow in 2022. He initially painted himself as a victim of a plot between the security forces, the political establishment and the U.S. He has also been able to successfully mobilize his supporters in large numbers. What is Imran Khan's current strategy? Well on the one hand he has been holding out a carrot and he's tried to de-escalate some of these more radical rhetoric against the army, which was the case in the early period when his government was dismissed that he hit out very directly against the army. And he hit out against America as well. In both these instances I think he's come to realize that he has to somehow or the other tone down the rhetoric as far as America is concerned, as far as the army is concerned. So Vizavi America, his first sort of backtracking on what he had said earlier was the why I don't blame the Americans at all for what happened to me. It's our own people's fault, et cetera, et cetera. And with respect to the army as well now, he's been saying for quite a while that I'm ready to talk, but the army is not ready to talk with me, et cetera, et cetera. So he's sort of tried to focus his fire more squarely only on the political opposition. And the earlier statements he made against the United States of America and against the Pakistani army, he's sort of withdrawn from those. But it's not so far it's not really working because obviously a lot of water has passed under the bridge. And so the army is not warming up to him at any significant level. His recent strategy after, well his earlier strategy was when he was displaced from government that he was going to build public pressure. And after the assassination, obviously he had to take some rest and he couldn't continue that pressure. The party could not continue that pressure without Imran Khan, who is their main pole of attraction. So he took a bit of a respite and now it seems that he has been pushing once again that the public comes out and that there should be rallies, et cetera, et cetera. So recently announced a rally in Lahore in Minto Park. And it seems that that has caused the state also to become a little more aggressive because he seems to be once again stepping into the field. And he's saying, well, I'm going to conduct these rallies and I'm going to appear whether by video or in person, et cetera. But he's once again pushing up the temperature, which is why there's a pushback against him as well. In the midst of this political chaos, the Pakistani economy continues to be in dire straits. The current government has completely failed to control the crisis and the IMF intervention has made it worse. What is the economic outlook for Pakistan? The government has entirely failed to curb inflation. In fact, before the government came into power, one of the principal campaigns slogans against Imran Khan was that look at the amount of inflation he's caused. Mangai Mukau, they did a march, et cetera. They tried to do a march, et cetera. They tried to make that their principal campaign slogan. And that has backfired very, very badly because after taking power, they have not been able to control inflation. In fact, inflation is at a 48-year high in Pakistan's existence. In the last 50 years, Pakistan has not experienced this level of inflation. So, and inflation is so high that government has had to raise interest rates, you know, the state bank of Pakistan has had to raise the interest rate to 20%, which is the highest I think it's ever been. And as a consequence, of course, with such high rates of interest, there isn't going to be much growth in the economy. That is all going to slow down. There's widespread unemployment, widespread inflation, and zero growth. So that is a terrible situation for Pakistan to be in. Economically speaking, if this was the main sort of, if this was the main campaign slogan that they had, was that we're going to fix the economy that Imran Khan broke. Well, you know, so far the results have not been delivered to the public. Now, you may make the argument that, in fact, Imran Khan had wrecked the economy so terribly that it's going to take all of this stuff to, and it's going to take a hard sort of painful process for us to get back on track. But I think the public is not going to buy that. The public really did want immediate relief. And I think for that reason, if there's an election held, Imran Khan will be able to perhaps even gain more votes than he did when he formed his government earlier. And that, I think, is something that obviously the government at the time, the PDM government at this time, doesn't want. And the army also doesn't want because that's going to put them in contradiction with the elected government. So now there's lots of rumors that Pakistan may decide to go for a, you know, technocratic form of government. There is even a rumor that Mifti Ismail and Shahid Khakan Abassi and other technocrats may be brought in. Well, these are also politicians, but a technocratic government may be formed to try and maneuver through the IMF conditionalities. It is principally because of the IMF that we are experiencing this level of inflation because we are part of a program with the IMF. And the IMF has said that to continue receiving assistance, to continue to receive assistance from the International Monetary Fund to the TUNA $1.2 billion, we have to increase the prices of diesel and petrol and gas, et cetera. And that, of course, increases the prices of electricity and so on. And that, of course, leads to a general cost push inflation all across the economy. So these are things that have been imposed by the IMF. In addition, the IMF has told us why we have to raise taxes. So we've also raised taxes. So for all these reasons and more, the economy is right now in a complete mess. Of course, we are going to get the foreign exchange results from the IMF in exchange for all the inflation and unemployment that we have caused. And so international trade may continue. But what has happened to the domestic economy has been so terrible that I think the public will definitely vote out the PMLN in any coming election. And that's what they're really scared of. And that's why they need a conviction against Imran Khan. They need him to appear in court in order to get that conviction. They need him to cooperate with the court in order to get that conviction. And that's why Imran Khan is not cooperating. And that's why you see the standoff as you do in Zaman Park.


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 building resilience. Over the next little while, we're going to talk about what resilience really is. Explore the characteristics of resilient people. Identify how we can help people become more resilient. And highlight activities which can help people deal with unpleasant events when they happen. So resilience is really a process. It's not just an endpoint or something you do. It's sort of a way of living and we're going to talk about that.  And this is kind of what we're talking about. We both wobble, but they don't fall down. You can push them down. You can push them down hard and they just pop right back up. And that's kind of what we're talking about when we're talking about resilience. It doesn't mean that life isn't going to knock people down, but they're able to pop back up. Resilience is a process or a lifestyle that enables people to bounce back in the face of adversity. A dynamic process, encompassing positive adaptation within the context of significant adversity. So resilience is not going to be the same across situations. Resilience means you have this toolbox of tools and you're capable of using them and implementing them when necessary. And there are things that you're going to do. Sometimes you're going to do more of one thing, maybe more distress tolerance because there's not a lot you can do to change the situation. Other times you may do more problem solving skills or interpersonal effectiveness and garnering that social support, depending on the situation. But resilience means that you've got a full toolbox and you've got the energy to implement those tools. Now, one of the keys for a lot of our clients is that resilience develops over time as people are exposed to and successfully navigate stressors. So if children are raised in an environment where they never are exposed to adversity, where they always get their way, where they always win, where they always this, then when adversity comes and they can't control it, they may not have developed the skills to be able to get into their wise mind and have problem solving skills and tools in their toolbox in order to deal with that stressor.  Some of their first adversity is somebody takes a swing that you wanted to get on. You know, yeah, that's not a big thing in our lives now. You know, obviously we're not going to get upset if somebody steals our swing. But to a three year old, that's a big deal. So having the three year old figure out how to successfully navigate not getting something that they wanted or falling down and skinning their knee or something else that happened. They come through it, they realize, okay, I can handle this. Now, you know, we don't explicitly talk with three year olds about the tools that they use to get through things. But as children grow, we talk more and more about how they're taking part in solving those problems and dealing with adversity. I remember, you know, when my children were younger, they would get upset and we would talk about how they were feeling and what was going on. And maybe how to successfully deal with that situation and that feeling that they were having. But, you know, you have to wait until kids are a little bit older to do that. As you do, they start to learn that, okay, yeah, that's right, I do have these tools back here that I can pull out. I'm confident and I'm confident in my ability to navigate life. The central principles of resiliency theory include looking at risk factors and mechanisms, which a lot of our clients have a lot of people have. When you look at the ACE Adverse Childhood Experiences Survey, you realize that a lot of people or a lot of things that they consider adverse childhood experiences, most people have gone through some of them. So most of us have been exposed to some risk factors.  Then there's vulnerability factors and it's kind of difficult to differentiate between risk and vulnerability factors unless you get way down in the weeds and we're not going to do a lot of that today. But think about dialectical behavior therapy. When we talk about vulnerabilities, vulnerability factors are those factors that make you more likely to react strongly and negatively or unhelpfully to adverse situations. So cognitive distortions, cognitive impairment, current mental health issues all make people more vulnerable to not being able to deal with stress, you know, to being that weeble wobble that just gets knocked down. Protective factors and mechanisms are those things that help people take on stress. And your emotional regulation skills, distress, tolerance, problem solving, social support, yada yada, we're going to talk about a lot of those. Those are the things that we want to have our clients look at ahead of time and go, you know what, I need to build these up before there's a problem. You know, ideally, I did it before, you know, long before, but if they're in our office, if they've got depression, if they've got anxiety, you know, they may not be as resilient as they can be. So let's look at how to build some of these protective factors to help them deal proactively and preventively with future stressors. So some of the risk factors and mechanisms are things that they've identified they being researchers that have identified can cause distress in early life. And they basically create a situation where the child does not develop the skills and tools that they need for whatever reason. Poverty, prematurity, residential mobility and lack of family or community ties and addicted or dysfunctional family environment. If the parents don't know how to cope, if the parents can't teach coping skills, then Junior's not going to learn them. Junior's not born with inherent coping skills. I mean, he'll mutter through and he'll probably figure it out because we're inherently resilient. But in order to be truly resilient and happy, you know, Junior may need a little bit of help and illness. If there's illness in the family or in the child that prevents them from developing according to what we could consider the normal pattern. So we want to look at all of these things and what risk factors might have been there and did they have an impact? You know, some people, like I said, can they may grow up come up in an impoverished environment. I grew up, you know, there were days we didn't have two nickels to rub together. We were impoverished. Does that mean that, you know, I was not going to be able to deal with life on life's terms? No, you know, there were things that compensated for that. So I don't want to say that every child in poverty is going to fail to be resilient. That's not true. But these are factors that we want to look at and go, what might be going on here that we could preemptively look at and intervene. Both of my children were micro-premies. And they know that children that are born that early tend to have risk factors for other developmental delays. So I mean, the Department of Children's Services uses Medicaid Part D, I think, or whatever, with all premature children to provide early intervention services. So those are the types of programs we want to advocate for in our community that can help people who are impoverished have the resources they need. Help children who are premature get the therapy and whatever else they may need in order to be developmentally on par with children of a similar chronological age. If there's a lot of residential mobility, and this is true in impoverished neighborhoods, this is also true among, you know, military families, for example, where they move every couple of years. Does it mean that the child is inherently unresilient? No. Some of the most resilient people I know actually were from military families because they had to learn to cope and deal. Addicted and dysfunctional families, like I said, you don't learn coping. So these are all things that when we're doing our assessment, we can look at, we can see, you know, what may have gone awry. When I look at resiliency, though, when I'm looking at an adult client, I don't focus really here. This is where I look at for prevention efforts, for grants, for going out into the community. What I'm looking at when I'm talking to adult clients is addressing any current vulnerabilities they have and any current preventative factors we can bolster. Vulnerability factors are those traits, genetic predispositions, or environmental or biological deficits, which may cause heightened response sensitivity or reaction to stressors, which is basically a long way of saying emotional dysregulation if you want to kind of distill it way down. People with cognitive impairment, for example, fetal alcohol spectrum issues. And, you know, it's on a spectrum, so you may have people who have just a mild impairment to major impairment. Lack of social support. People can only deal with so much and carry so much on their own shoulders before they have to, you know, ask for help. So if they don't have social support, they may be at that breaking point.  If they have difficulty regulating their own emotions, then when life comes at them, you know, it's going to be whatever life threw at them times 10. Ineffective coping skills, they never learn them. You know, the great thing is they can learn them now. Mood or addictive disorders in the person. So if they're already depressed or anxious, they're going to have a more difficult time dealing with life on life's terms.  Poor nutrition, you're not giving your body the building blocks to stabilize and be happy and make all the neurotransmitters and hormones it needs. Hormone imbalances, you know, your sex hormones, your thyroid hormones, these can all make people feel anxious or depressed and will make it harder for them to deal with new stressors as they come in and lack of quality sleep. So these are things, you know, just from the get go, we can look when we're talking to our clients and we can say, All right, we're in here. What small changes can we make in here to start mitigating these vulnerabilities? We might not be able to eliminate them, you know, but we can start teaching some effective coping skills. We can start, you know, maybe they need to see a psychiatrist to try antidepressants for a short course to get the energy to do what they need. But we can start looking here and saying, Okay, here are some relatively easy positive forward changes. When we start doing that, we give hope and what is hope, but energy to bounce up hope is the something that fuels resilience. Protective factors and mechanisms enhance or promote resistance to stressors. Rutter 1987, and there's some resources in your class, if you want to read some of the academic articles, suggest that protective mechanisms may operate in one of four ways. Reducing the impact. So when something bad happens, the person can deal with it and instead of them knocking them completely down, it just kind of brings them to their knees for a second and they get back up. Reducing negative chain reactions to risk factors. So when something happens, something negative happens, protective factors can step in and prevent further harm. Yes, it knocked you down, but it doesn't mean you need to go out and start drinking again, but it doesn't mean you need to self-injure, but it doesn't mean. Okay, so we're going to take all those secondary reactions that, you know, to the stressor that may be unhelpful reactions to stress and protective factors say, Okay, let's do something different. They can promote resiliency traits such as confidence and confidence, and it can set up new opportunities for success by having people look at things a little bit differently and go, Okay, you know, I lost that job. Now I can look at it as a complete failure and a devastation and yada yada, or I can look at it as a new challenge, a new opportunity to succeed. And I can figure out now that life has handed me lemons, I can figure out how to make the best darn lemonade possible. There are two types of protective factors and assets, which are things that reside within the individual and resources like social support, community based opportunities to learn and practice skills. And this can be in, if you have prevention groups or intervention level groups, it can be volunteer opportunities. It can be a whole bunch of things that offer people the opportunity to practice these new resiliency skills and challenge their cognitive distortions and whatever it is that you're talking about in therapy. And one of the things I ask a lot of my clients to do is when we talk about a new skill in group or in individual, I say, Okay, how can you use this? Where are you going to have the opportunity to use this over the next week? And I encourage them to keep a log and they review that the next time they're in group or in session. It's one of the first things I ask, I say, you know, last week we talked about addressing your all and unthinking by looking for exceptions. So tell me three times that you did that last week and how did that work? So I really want to make sure that they don't just talk about it and then go off into life itself and not actually implement it. So we want to encourage people to learn and practice. And wellness programs that support biological health and that's just a really big garbage term for think about Maslow's hierarchy. People need to have health. I mean, like I said, if their hormones are out of whack, they could have some anxiety, they could have some depression and this is not just estrogen. This is thyroid hormones, testosterone, progesterone, a whole host of hormones that are involved in feeling happy and feeling calm. But they also need good nutrition so they can give their body the building blocks. They need safety so they can sleep at night and not worry that somebody is going to break in or not be sleeping in their car on the street. So we need, when I say wellness programs, I'm really talking about that whole set of social service wraparound programs that's essential. Because if you've got somebody who is hungry, in pain, sick and sleeping on the street, the last thing they're really worried about right now is addressing cognitive distortions. They're worried about getting a roof over their head and being safe. So we want to advocate for people to find resources in the community. Your local United Way is a great place to start to find out what resources are available. And some of your food pantries also may have other local resources that United Way doesn't have. Unfortunately, we don't have one database that really covers everything because it relies on voluntary inclusion.  Where can I refer somebody who has housing issues or financial issues? If you live in a university town, especially one with a law school, you may have free legal services. With one with a dental school, you may have low-cost dental services. So there's a lot of stuff we can help people reach out and access. So they have the ability to feel good about themselves, to sleep well, and have a good, strong foundation to start being resilient. So the six C's of resilience, coping, control, character, confidence, competence, and connection. Now connections are your social support, and that's more of a resource. The first five are internal assets, and we're going to talk about those now. So coping, this is one of the things that we talk about over and over in counseling. So this isn't a new surprise, not going to spend a lot of time on it. Coping helps people effectively balance negative and positive emotions and manage strong impulses.  So emotion regulation is one of those coping skills that helps people prevent or mitigate vulnerabilities. And a lot of times we forget to mitigate. We say we want to prevent it. You want to get good nutrition. You want to get enough sleep so you are physically charged and able to handle life on life's terms.  Well, you can't just go back to bed usually and say, I'm going to start over again tomorrow.   You can't prevent that. So when you're having a not on your A game day, how can you mitigate it so you can deal with life as well as possible. And part of that involves self compassion. And I encourage clients to really think about that because they tend to overlook self compassion. They're like, I'm just going to put my head down and muster through. And I'm like, well, that's great. But you got to be kind to yourself. What would you tell your best friend, what would you want to tell your best friend to do in this situation? What would you tell your child to do? Well, let's look at that because you're typically clients are typically more compassionate with other people. We want to help them learn to stress tolerance skills because a lot of people don't have them. So they don't have to act in their emotional mind and develop problem solving skills. Not everything can be changed. Some things happen if there's a death, you know, you can't change that. So there's no problem solving there. You can't go back and think, well, let's do some things differently and raise Jim Bob from the dead ain't going to happen. So distress tolerance is more where the person probably needs to focus and dealing, you know, to enable them to deal with those really strong emotions when they can't change the situation. So how can they accept it radically accept it is what it is and improve the next moment. The other next characteristic is control and autonomy, a sense of personal identity and ability to act independently to exert some control over one situation. This goes back to that acceptance and commitment therapy basis that we talk about a lot. Who are you and who and what is important to you. So I asked my clients this at the very beginning, I want to know what our destination happiness really looks like. So where are we going if you're thinking about treatment planning, you know, when the person comes a person comes in and they say I'm depressed and you say, okay, well, what's your goal to not be depressed. Okay, well, yeah, but what does that look like for you. What instead of looking at not being something what are you going to be instead. Tell me what life is going to be like when you reach this goal what's important to you.  What are you going to spend your energy on what is most important to spend that energy on in your mind. So this is often a weekend assignment or maybe a week assignment for people to really think about.  What are they working towards what are their goals.  Well, that's not going to happen in the next six months, but what do they need to do if that's important to them. Well score. Okay, so what do you need to do to get you from here to that point. What things can you do to change in this situation, the situation or reaction to the situation.  Well, first thing is I encourage people to ask themselves.  But if the situation is you're really unhappy in your current job, well that you might be able to change. Okay, if you can't change the situation, can you change your reaction to the situation. So looking at you know if you're really upset about something. I want to validate that feelings are normal. Your body does those for a reason fight flight and depression or sadness those are there to help protect you and help you survive your initial feeling totally normal. These feelings that you hold on to afterwards. What is their function and are they helpful or unhelpful. If they're unhelpful, how can you change their reaction.  That reaction to the situation is that helpful. How can you deal with that in a way that uses your energy to get you towards the things that are currently important to you. And you know there's a process of grieving and forgiveness don't get me wrong. But I encourage clients to really look at how they're using their energy and whether they're just stuck and stewing and kind of like flailing around in in quick sand, or if what they're doing is a productive way of working through their grief to get them to move forward in their life. Character is the next one and a sense of purpose and future. So we've been talking about this already a little bit purposeful action means making realistic plans for a meaningful life based on what's important to you. So I have clients you know if you do it in a group it can be really fun. Because a lot of times clients have some similar goals. So you can put the goals up there on the board and you can identify some that are common to most people in the room. They can say okay, now what are some realistic plans what do you need to do in order to help you start getting closer to this goal. Maybe it's closer relationships with your with your family. Okay, so what do you need to do to start working toward that, and it can be going to counseling to deal with your own issues, it can be finding time to spend with the family, you start brainstorming ideas up there. And the cool thing about this is it gets some energy going in the room and people start saying okay, I can see how these different things are important and I might have overlooked this other thing over here. And then they leave the group with a plan or the beginning of a plan for achieving that goal that one goal in their life. And then you encourage them to kind of do the same thing for some other goals in their life and bring it back to the next session. So they're identifying where they want to spend their energy and every time and I encourage clients to do this throughout the week as we talk about purposeful action. Every time they start to get upset they start to get angry they start to want to run away whatever it is. I want them to take a deep breath and just ask themself, is this reaction getting me closer to or farther away from what's important, or is this worth my energy, whatever works for them. And encourage them to really start becoming more mindful of how they use their energy. Most people have 15 anger situations per day. That's a lot. That's a lot of energy that's wasted if you get stuck fighting with that anger. So how much more energy would you have to work towards the things that are important if you started letting go of some of the stuff that really was inconsequential. Like the person who stole your parking space or cut you off in traffic or the person who took too long ordering at the lunch line or whatever it was. And I also encourage them to notice positive forward moving thoughts and behaviors in their selves and others by keeping a journal. And I asked them to do this at the end of every day and sometimes at the beginning depending on the client. What positive forward moving thoughts did you have today or are you going to have today that will help you keep going in the face of adversity. So if they wake up and maybe they're struggling with depression or generalized anxiety, they wake up and they're not having a good day. You know, it's a three on the scale of one to five with five being a good day. And they're like, wow. So I would ask them what positive thought can you start telling yourself that will help you keep going, that will help you be resilient. Again, sometimes there's some compassion in there. You know, alright, this is not the best day, but I can do these sorts of things or I'm grateful that it's not as bad as it was yesterday. So encourage them to really start looking at their cognitions. They want to have or I want them to develop a sense of purpose what what they're doing mean something and it's effective. So, you know, the confidence and the character, they're all kind of building on each other. And then there's confidence. You can tell yourself a whole bunch of things, but if you don't believe it, it's not going to do a lot of good. So have them list their strengths. A lot of times when I do this in group, I have them do it on a sheet of paper. And I give them a number 1015. I want you to list 15 strengths that you have. And most people don't get there. And that's okay. And after 10 minutes, I'll call time and we'll start writing strengths on the board. And I encourage them just to throw out ideas of what strengths would be. And we write those out on the whiteboard, and then I usually take a break and I say, okay, during the break, I want you to look at what we wrote up on the whiteboard and add strengths that you didn't think of that you have to your list in order to get to that 15. Most of our clients probably minimize their strengths and highlight their weaknesses. So this is one of those times we can start encouraging them to look at their strengths and highlight them and go, okay, I can do this.  I encourage them to ask themselves in what ways does your response to this make sense? You know, if you get fired from your job and you just want to run away or you want to go have a drink just to forget about it or you want to scream. That's not necessarily the healthiest response, but in what ways does that make sense? Well, it's an overwhelming stressor. You want, fight or flight has kicked in. Your body doesn't want to deal with this right now. So it makes sense. Now, the question is, even though it makes sense, it's not the most helpful response. What would be a more helpful response? So the next question can be, how have you gotten through similar situations? Maybe you haven't been fired from a job before, but you've lost something or maybe you tried out for the football team and you didn't make it. So you've been disappointed. How have you handled that? It's not the same. I understand your job puts food on your table and there's a whole lot of other responsibilities that are associated with it. But let's look at some similar situations where you've encountered something that was kind of devastating. How did you get through it? And I also encourage them to look at what helpful and self-defeating thoughts are they telling themselves about this situation? So they get fired. They get upset if they can take out a piece of paper and just start jotting down all the thoughts that they're having. No censorship. Don't even have to make a column of good thoughts and unhelpful thoughts. Just jot them down for three minutes. At the end of three minutes, go back and look at those thoughts and see how many were helpful, you know, highlight those, and see how many were self-defeating or catastrophic and rephrase those or reframe those to highlight the person's strengths and underscore your confidence in them and their confidence in themselves that this really sucks right now, but I can get through it. Confidence is the ability to mitigate emotions and successfully problem solve, which is great. You know, confidence and confidence seem the same, but people can be really confident and not very confident. When I was in grad school, one of my professors one time said that a lot of interns come out of school. They go into their first internship and their confidence is way up here and their confidence is way down here. And that is the limiting factor because, you know, their confidence will help pull them up a little bit, but they still have a lot of skills to learn. So we've both highlighted their strengths. We've bolstered their confidence. Now we need to help them actually practice implementing this and say, okay, this has happened. It feels catastrophic right now. What are your options? What did you do correctly so far in this situation? You know, you took a break, you called and you asked for help. And what prior successes have you had? How much progress have you made in dealing with your depression or managing your emotions over the past six months as you've been learning these new tools? And then we move on to, all right, now we look at your options. What do you need to do? Do you need to use some of the skills we've learned? Do you need to ask for help for someone from someone? Where can you get social support? You know, people who have confidence and confidence don't feel ashamed or don't feel embarrassed by asking for help. They're able to say, you know what, I've reached my max here and I need a little bit of support. In order to build confidence, we want to help people get out of their own way and allow themselves to take chances. If you don't step out of your comfort zone, then you're never going to know what you can achieve. So encourage people to try it. You know, try it for an hour. Try it for three hours. Just see it. Just give it a little shot. See how it works. Encourage them to notice what they do and praise themselves for all the stuff that they do do well, even if they make some mistakes. And provide constructive criticism to themselves for what they did so they can go back retroactively, retrospectively.  How did you handle it? What did you do well? And what are you going to do differently or better the next time? And how's that going to happen? I always start out with, what did you do well? Because, you know, I don't want to start out by saying, well, what was the most stressful thing and how to just screw it up this time? No, I want to look at what were your strengths? Nobody's perfect. So how can you improve upon this? Encourage people to strive for authentic success. What does that mean? That means success as they define it, not success as their parents define it or the media defines it. What does success mean to them? Because that will help them feel more competent and purposeful in everything that they do. Encourage them to act in their wise mind because a lot of times if they're acting in their emotional mind, if they're acting reactively and on urges, they're not going to think it all the way through. They're going to make unhelpful mistakes. So providing those distress tolerance skills to encourage them to act in their, you know, wise mind where they're not overly driven by emotion and feeling that they just have to make the pain or the anxiety stop is going to help them be more successful, which will increase their feeling of competence. Encourage them to stop lecturing and second guessing themselves. The shoulda coulda wouldas need to go out the door. You know, build competence means look at what you did, identify why you did it, what your part was in it. Look at the big picture. You know, you can armchair quarterback or hindsight is 2020, whatever you want to say, until doomsday. But let's look at what you did and what you're going to do differently or better the next time if anything needs to be done better. And encourage people to rely on assistance and feedback from others to help meet new challenges. The first time you go rock climbing.  No, you go out with an instructor. And generally, even after that, you go out with a belay. You're not going to be climbing by yourself. So you're getting assistance from others to help you meet new challenges as you climb the rock wall of life, if you will. That doesn't mean you're weak. That means that you recognize where your skills, where your competence ends, your confidence is up here. So in order to move higher in competence, you may need a little bit of assistance and that's okay. Resources of those with resilience, a safe environment so they can sleep, financial stability so they can get access to food, housing, medical care, you know, like we talked about. And connection and social support, not only to others, but also to themselves. If they are not acting authentically, then they may not feel a sense of confidence, competence, pride, purpose in what they're doing. So we want to encourage them to make sure that they have a connection with themselves, that they're being mindful, that they're asking themselves on a regular basis, ideally a couple times a day. What is it that I need? How do I feel right now? What's going on? And what is it that I need to improve the next moment and keep moving forward? Think about when you're on a road trip.  As soon as I pass a rest stop and the next one's 40 miles away, that's when I have to go to the bathroom. Well, we want to encourage people to be checking their own personal gauges as they're going through their day. Do they need more gas? Do they need to take a break because their legs are falling asleep? You know, do they need to give themselves a mini vacation? Do they need to refuel? What is it that they need to keep going in a positive direction so they don't run out of gas or have some create some other crisis? And encourage them also to develop, it takes energy, I know, but to develop social support with other people. And depending on whether it's an extrovert or an introvert, you know, some people may be good with only having one to five, you know, really close friends. Other people may have 40 besties, whatever it is for that person, but make sure they have someone that they think they can call at two in the morning or, you know, if it's their spouse wake up at two in the morning and go, hey, I'm really struggling right now. Activities to develop resilience, enhance relationships with social supports. So this is one you can put up on the board and go, okay, how can we do this? What do we need to do to enhance relationships? And it's not all about just spending more time with people. Sometimes it's about being a more effective communicator, being a better listener, developing relationship skills, setting boundaries. You know, there's a lot of stuff that goes into relationships. See crises or stressful events as challenges or opportunities. Just encourage people as soon as something happens to go, okay, what now? What's the next step or how can I accomplish this? Think about scaling a wall or some sort of hurdle. You look at it and you're like, well, not going around that, I'm not going under that, so I need to figure out how to get over that. It doesn't mean that life stops when you hit that obstacle. It means it's a challenge to figure out a new way to get over the obstacle. Encourage them to practice radical acceptance, which is just accepting what is, is, and going, all right, this is good or this sucks or this makes me angry. What's the next step? What do I need to do to improve the next moment? Teach them how to develop realistic goals that are specific, measurable, achievable, realistic and time limited and move towards them. Too many times people create these goals that are ambiguous. You know, I want to feel better or I want to get in shape or I want to be happy. Well, that's great, but what does that look like? And once you see what that looks like, then you got to say, all right, what are the smaller goals? What is something you can achieve this week to help you move towards that goal? Encourage them to take decisive actions in adverse situations instead of sitting on the fence and feeling powerless. Decisive action can be empowering. It may not be the best decision all the time, but you learn from that. Look for opportunities of self discovery after a struggle. Ask people, what did you learn from this? How did your life change for the better and for the worse? And what can you take away from this in order to integrate it into, into your life narrative? You know, this was a plot twist in this chapter. So how does the next chapter open? Encourage them to develop self confidence and keep a long term perspective considering the event in the big scheme of things. You know, this really stinks right now.  So that was, you know, huge. All of a sudden we had 450 feet of fence we had to repair. And I was totally overwhelmed at the moment. First cup of coffee hadn't even started yet. But I took a breath and I was like, all right, in the big scheme of things, everybody's safe for whatever reason they went into the barn last night, which is a blessing. So we got this. It's this weekend's going to kind of suck, but in the big scheme of things, it's going to work out okay. Encourage them to maintain hopeful outlook and care for their mind and body throughout the process. You know, if they are think of them as a as a vehicle. You know, you can't take a vehicle and drive cross country if you haven't been putting gas in it and changing the oil and making sure that there's air in the tires. It's just not going to work. So you need to make sure that people are trying to take as good a care of themselves as possible. So when things happen, they've got the energy to deal with it. And encourage people to eliminate drains on their energy reserves. You know, some things just aren't necessary. Right now, I don't I personally don't watch the news that much because I just find it exasperating. You know, I scan the headlines. I keep up with the bare minimum I need to to be what I consider a competent citizen. But the rest of it, I don't get down into the weeds because there's so much that's out of my control that it's not worth using my energy on. That's my choice.  So when unhappy events come along, we want to look at a concept called hardiness. And Kobasa proposed it back in 1979, and they found that people who are more hearty tend to recover faster, not only from psychological stuff, but also from things like open heart surgery. So people who are hearty tend to have commitment to various areas of life, which give them a sense of purpose that they that can carry them through turbulent times. So maybe they're committed to being a parent. And this other thing over here really stinks right now. But I have my family, I have my kids, I have my the support of my friends. You know, it's not ideal. But if I focus on this, I'm committed to these things that are so important. I can deal with this control, understanding what is and is not within one's control, including thoughts, reactions, behaviors and the environment. Again, understanding that feelings are natural. Nurturing feelings may not be helpful, you know, holding on to that anger nurturing that grudge may not be helpful. But if you encourage people to look at, yeah, that initial feeling of being really enraged, that was totally normal and natural. Holding on to it three weeks later. How is that helping you? What can you do to let go of that so you're not using so much energy on this situation. And sometimes, you know, anger or fear or something can fuel positive actions. You know, if you were enraged about something and you're using that anger to motivate you to take positive steps to solve the situation. Well, that's one thing. If you're just sitting there stewing on the anger and being ticked off, not so much. So we want to look at control and we want to look at challenge. Viewing the situation as a challenge instead of a threat, accepting that change is a normal part of life. We talked about the person who got fired from their job. Well, yeah, that can be threatening because you don't know where your next paycheck is coming from or where you're going to be working. So do you perceive it as a threat and terrifying or is it challenge and curiously motivating? You know, it's a normal part of life. People, you know, when we talk about the death, it's a change. Now the challenge is dealing with it and figuring out how you're going to integrate that into the next chapter. This chapter closed, so how does the next chapter open? You know, if that person was really important in your life, one of the challenges can be how can you keep that person's memory ever present and pass along their legacy. So encouraging our clients to maintain that idea of what's important in their life, you know, that ultimate goal, that's their commitment. Making sure they focus their energies on the things that are within their control and have that positive view that, you know, okay, this is not the end of the world. And they view it as a challenge, a new puzzle, a new, you know, find some metaphor that works for your client to help them see it as a challenge. If they are a athlete, you might make it akin to doing a Tough Mudder or doing a 50 mile endurance run. If they are a pilot, you might make it akin to learning how to fly a new type of airplane or something. Encourage them to look at it as something that's exciting in a certain way because it's going to allow them to grow and experience something new. Bolster your reserves. You need to be as energetic and as healthy as possible to handle stuff that comes at you.  So positive health behaviors. I already talked about those. Recreation. Yes, it's important. Schedule it in. Relaxation. That's important too. And purposeful action. Avoid wasting energy. So encourage people, you know, they have to have time to rest and recharge. You can't just drain, drain, drain, drain, drain.  You need to have some happy in there. You need to have some belly laughs in there in order to help, you know, balance out the stress, the good with the bad. Encourage people to have a crisis plan. So when the stuff does hit the fan, what do they do? How do they get into their wise mind? How do they redirect anger or fear impulses? If they're feeling like they want to rip somebody a new one, encourage them to find a phone book or some other papers that need to be shredded and shred the heck out of them, ripping the paper. If they want to run away, they just want to escape. Maybe they can go on a run or a walk or a hike. If they want to get something off their chest, man, go bench press something. It doesn't always work, but sometimes if you can help them redirect that fight or flight energy that's telling them to go into something that is positive, Freud called it sublimation. It can help get them regrounded. Identify and address the problem creating a happiness plan. So what's the problem? And how do I want it to resolve? What is it going to look like in a way that can make me happy? What must be done? Who are the social supports that I can rely on? And how can I make boundaries acceptable? All of this needs to be done before the crisis. So they have something preferably written down that kind of walks them through the process of, okay, identify and address the problem. They have their list of what's important to them. And they can start working through that. They have their list of social supports that they can rely on. So they're not thinking, okay, who can I call? And they've already practiced setting boundaries and going, you know, normally I would love to help you move or I'd love to watch your kids or whatever you're asking of me. But right now, I can't because I've got whatever else going on and encourage them to practice making boundaries acceptable. So they're not feeling like they've got to, you know, squeeze blood out of a turnip when they're already just totally drained from the crisis. Encourage them to develop learned resourcefulness and become their own MacGyver. When efforts to change something successful, then expectations are often generalized to other situations. So if you've had successes in the past, encourage people to generalize those successes to the present, even if they're not exactly the same situation. They use their creativity and their skills before to accomplish something, they can do that again. Part of that is how people perceive a crisis representation looks at what needs to be done. And the big scheme of things, you know, I lost my job. I need to get a new job. Well, yeah, I need to feed my family. I need to whatever it is, have them make a list. Okay, these are all the things that need to be done. They're representing the problem. Then they evaluate the problem and go, okay, what are my options to solve this problem? And can I do this? And this is where that positive self talk and viewing it as a challenge really comes in handy. I can do this. I've done other things. You know, maybe their options that are available are not ideal, but if they can view it as a stepping stone, you know, they may not get another $80,000 a year job right away. But if they can get a job and maybe get set up on with some programs to help them get food stamps or whatever, is it where they want to stay forever? Not necessarily, but is it going to meet their goals of what needs to be done? Yes. And then they can build from there. And the final step, once they have all that out, that figured out their options is to choose one and take action throughout all of this. We want them to focus on previous successes to develop that self efficacy and confidence.  Again, encourage them to elicit positive self talk and supportive statements from other people and from themselves. What did I do? And encourage people to, you know, give them encouragement and help them manage physiological arousal through radical acceptance and distress tolerance. If they feel like they can't control their own emotions in their own body, they're not going to feel like they can control anything out there either. So if we can help them manage their emotions, we're not going to necessarily help them be happy as a clam. But if we can help them manage it so they don't feel powerless and out of control, then they'll have more confidence that they can keep moving forward. So steps to happiness. Support others. Take stress breaks. Remember your comebacks when things get challenging. Identify your strengths and your resources.  Make sure that you know that you've got strengths and resources that you can rely on and go back and look when you're in crisis, you're not going to remember all the nuances. So do this with a clear head.  So deal with or address the guilt that may come with taking care of oneself physically. Sometimes people feel like feel guilty if they're exercising and, you know, if they're not looking like they are on death store step. After something bad happens, but it's important for recovery for them to take care of themselves. Practice radical acceptance, recognizing that each moment is the possibility for a new beginning. You know, what's going on right now is really unpleasant. But in the next moment, what can you do to improve that? What can you do to start moving forward? View adversity is an opportunity for growth, practice optimism and focus on small positive changes. If they've got generalized anxiety disorder and, you know, they're going, they're saying, you know, I don't feel like I'm ever going to get better. Encourage them to keep a log of how they're feeling during the day. If they're having fewer hours of feeling anxious, that's improvement. If they're having, you know, less nausea, it can help them identify the fact that, yes, we're not over the hurdle yet, but we're making forward progress and that keeps the hope and motivation and momentum going. Encourage them to focus on what they can control, such as changing the situation causing the distress. If that's not possible, controlling the meaning of the situation in the big scheme of things, how important is this and how much personal responsibility do I have for it? A lot of our clients take everything and it's all their fault when in reality, you know, there are a lot of other factors contributing to it. So we want to look at what is the meaning of the situation and or control the stress response. Sometimes it's a bad situation. You are responsible. You can't change it. So the only thing you can do is control your response to it. Staying angry and miserable without action isn't going to help. So we want to encourage people to practice relaxation, verbal and written expression, get those feelings out, let's figure out what's going on and start making a plan to move forward to inspire hope. Resilience is the learned art of bouncing back in the face of adversity. Early risk and vulnerability factors may have prevented some of our clients from developing necessary protective skills and resources. Programs aimed at preventing risk factors or mitigating their impact help build resilience. Like I said, having the case worker come in and work with my kids when they were micro-premies helped them develop, get back on that developmental scale so they were on par with other children of a similar chronological age. And encourage people to develop resilience within themselves at least once a day by asking themselves the simple question, what did I do well today? Finally, there are six Cs, competence, confidence character, coping, connection and control in resilience. All of these can be a group in and of themselves. So, you know, it might be something if you want to do a series on building resilience that you could do a group series in your practice. Are there any questions? All right, everybody, thank you so much for being here today. If you have any questions, comments, please feel free to email me there or you can email support at allceuse.com and they pass it over to me. Otherwise, I will see you on Thursday. 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 allceuse.com slash counselor toolbox. This episode has been brought to you in part by allceuse.com, providing 24-7 multimedia continuing education and pre-certification training to counselors, therapists and nurses since 2006.


Hi everyone, Sean Bajaspi's casebreaks.com here doing 2021 Panini Gold Standard Football 6 box, one half casebreak. Pick a team number 8, where all cards ship, and this is the second half of the case we started with Pick a team number 7. I haven't done any gold standard football since it released on Wednesday, so this will be my first look at it, I'm excited. I don't remember Memento actually. Here's our list of customers with respect to teams, Diego Bloomberg and the Cardinals down to Patrick Davis and the Washington football team. Last spot Mojo, Sean O'Leary and the Bears. Here's that list in person. Porter is that the one where the guy tattoos or writes messages on his body because every day he loses his memory and he has to remember it the next day? There is all the boxes listed with the 8 to show that these are all from the case that we started with Pick a team 7. So maybe actually I do remember that movie. Kind of weird but I liked it a lot. I also liked Butterfly Effect. Terrible movie, but fantastic cushion. See I do remember that movie. I know I'm behind on the curve, but I just watched Ted Lasso the first season. Great. Loved it. Final timeline was him without legs, right? I just remember that scene and I was like, eh, it's kind of weird. I feel like that wasn't necessary. Good luck everybody. Starting off with Ray Lewis out of 99. 99 out of 99 for Baltimore Ravens and Brandon Muller. Dalvin Cook, 24 out of 49 for the Vikings and Darren Porter. Newly minted relic that is 45 out of 299 for the 49ers Trace Sermon. Victor Zamora and Patrick Willis Gold Rush Relic. 41 out of 299 also for the 49ers and Victor Zamora. Calvin Ridley, 5 way relic, 155 out of 299 mother load for the Falcons and Brandon Muller. Joe Tryon. Rookie Otto that is Tampa Bay Buccaneer, 6 out of 25. Tampa Bay that is Brian Frank. It's Mack Jones. Triple relic and Otto that is 86 out of 99 for the New England Patriots and PJ McNeely. Here you go PJ, congrats sir. Box two. Anthony Schwartz, 50 out of 99 for the Cleveland Browns and Glen Campbell. And second year Joe Burrow that is 41 out of 75 for the Cincinnati Bengals Alfonso Mendoza. A-Rod, Aaron Rodgers, jumbo relic, 174 out of 199 for the Packers and Kevin Smith and Deontay Johnson, 5 way relic, 112 out of 299 for the Pittsburgh Steelers and Ryan Petalski. Devonte Parker, gold gear, 162 out of 299 for the Miami Dolphins and Eric Bender and Pete Werner that is 190 out of 199 for the New Orleans Saints Rookie Otto. Saints is Nick Talwalk and Javante Williams. Jumbo relic Otto, 70 out of 149 for the Denver Broncos and Michael Lowry. Tyler Boyd, 19 out of 49 for the Bengals Alfonso Mendoza. We want Waddle. And Alvin Kamara, 2 out of 99 for the Saints. Nick Talwalk, DK Metcalf, 121 out of 199 for the Seahawks and Nelson Ortiz. Tyler Boyd, 145 out of 299 for the Bengals Alfonso Mendoza. We got a redemption, save that. And you got Justin Tucker, the periodic symbol for gold 1 out of 75 for the Ravens, Brandon Mueller and Anthony Schwartz. Relic and Otto is 31 out of 149. Rookie for the Cleveland Browns, Glen Campbell. The redemption is 2-2 Atwell, Rookie Jersey autograph double. So it's going to be a dual relic. That's for the Los Angeles Rams, Chaterias, 2-2 Atwell, wide receiver for the Rams and Brittany Gibson. There you go, Brittany. JK Dobbins, that is 23 out of 75 for the Ravens and Brandon Mueller and Amir Smith-Marcett, 95 out of 99 for the Vikings and Darren Porter. Ezekiel Elliott and Dak Press got dual relic, 2-59 out of 299 for the Dallas Cowboys, Eugene Palmer, Noah Phant, 2-46 out of 299 for the Denver Broncos, Michael Lowry, Leviska-Chanal Jr. and DJ Chark Jr., three colors on the DJ Chark Jr. relic, 12 out of 249, Jacksonville Jaguars and PJ McNeely. And the safety at a TCU, Trayvon Morrig, 33 out of 49 for the Raiders, Rookie Otto, that is Aaron Whittington. Triple relic, Otto Jalen Waddle. Rookie, 62 out of 125, Dolphins, Eric Bender. He specifically said he did not want Jalen Waddle. I have disappointed him immeasurably. Mack Jones, 54 out of 75 for the Patriots and PJ McNeely. And Tommy Trumbull, 22 out of 99 for the Carolina Panthers. And Jens McLeese. Eric Dickerson, Hall of Gold, 32 out of 149 for the Rams, Brittany Gibson. And Mika Fitzpatrick, 64 out of 299 for the Steelers, Ryan Patolsky. Tommy Trumbull, 40 out of 199 for Carolina Panthers. Jens McLeese. It's a worn move. Very nice, 24 karat Otto, one out of 10, Jersey number. That is Houston Oilers which goes to the Tennessee Titans and Ethan Cook. Congrats Ethan, beautiful card. Nice acetate Otto, one out of 10, Jersey number. Let's throw a little thing on there just so everybody knows this goes to Tennessee. That's a beautiful card. I love how like the blue on it kind of matches the old school Oilers colors. Tennessee Titans. One out of 10, Jersey number. And last Otto is Pat Fremuth out of Penn State University, Jersey and Otto. That is 90 out of 149. Pitchfork Steelers, Ryan Patolsky. And box six. Jalen Darden, 46 out of 75 for the Buccaneers, Brian Frank and Justin Fields. 34 out of 99 for the Bears. Sean O'Leary, last spot mojo. Patrick Mahomes and Clyde Edwards the Lair. 49 out of 49 for the Chiefs. Aaron Whittington. Nice four color patch Joey Bosa, 17 out of 49. Chargers, Roy DiPietro. And DJ Charke, 150 out of 299 for the Jaguars and PJ McNeely. And what kind of a football break would it be if I didn't pull a Justin Herbert autograph? 20 out of 25, 24 carat. Chargers, Roy DiPietro. There you go Roy, congrats. That's what I do. Pull Chargers. And last hit of the break, three color patch and Otto. 28 out of 49, Nico Collins, rookie for the Houston Texans and Dan Leo.  And there you go guys, that is the break. No randomizers to do. Just some very nice cards coming out of those boxes. That was 20-21 Penini Gold Standard Football Six Box, half case break, pick a team number eight from jaspyscasebreaks.com. I'm Sean, jaspyscasebreaks.com. Thanks for hanging out and we'll see you next time.


so now we are going to study classification classification of triangles now what does classification means mean classification means we want to understand different varieties and what all types of triangles are and we can club them together and probably study them yeah so there are two ways what we are going to take classification of triangles in this series so one is on the basis of so there must be some basis of classification on the basis of side length or the edge length okay so this is going to be first classification and the second classification is going to be on the measure of the angle measure of the angles okay so on the basis of let's take the first one on the basis of on the basis basis of side length so we have categorized triangle into three categories one is called scale and triangle scale and triangle what is scale and triangle a triangle a triangle with all sides of different length is called a scale and triangle okay so all sides with different length will be called scale and triangle second one is isosceles triangle isosceles triangle what is that iso means same and sillies scale is right isosceles triangle means same side iso means same so there are two equal sides two equal sides in one triangle then the third the third one should not be equal only two one triangle right then it's called isosceles and third one is equilateral triangle equilateral triangle so as the name suggests equi means same lateral means side so all sides equal right so what is the definition here or identification is all sides are equal this is on the basis of side length so you can see if I draw like this this is a scale and triangle right no two sides are equal so ab and c so ab length is not equal to bc not equal to ca that's scale and triangle what about isosceles triangle so if you see this is an isosceles triangle so let's say ab and c and ab is equal to so you can say ab is equal to ac isosceles but not equal to bc right and third one equilateral triangle so you can see equilateral triangle you can draw equilateral triangle like that so I'm rough you know roughly this would be like that abc where all the sides are equal this is equal to this is equal to this correct so you can say ab is equal to bc is equal to ca this is equilateral triangle now the second categorization was or the second classification was on the basis of angles isn't it on the basis of angles okay so there are again three category one is acute angle triangle acute angle triangle what is this on the basis of angles so now we are measuring the angles and basis of that we are going to classify triangles acute angle triangle is a triangle a triangle with all angles less than 90 degrees now why are they called acute then so acute literally means sharp so acute means very sharp so sharp means pointed in this case so hence angles are sharp so all of them are less than 90 degrees okay then we get acute angle so where do you see acute angle so in your kitchen if you go you will see knives the knife edge is so acute isn't it this looks like a right angle triangle so let me just change it a little bit so let me draw like this right so this is an acute angle triangle right all edges look slow look so sharp right so the pointed and sharp so acute angle triangle abc right abc is acute angle triangle now second category is right angled right angled triangle now this nomenclature is is since euclid's time or even before that actually there is right line as well so the line joining two points it's called a right line so right angled triangle what is the right angle so what you now know as a perfect 90 degree angle so this is a one angle is 90 degree then it is called a right angled triangle right abc so what is the right angle to triangle angle if one angle if one angle is equal to one of the three 90 degree you can't have more than one angle so you can note can't have more than one right angle one right angle inner triangle we'll prove it a little later but understand this right so can't have more than one right angle in a triangle so that is right angle triangle and third one is obtuse angle triangle obtuse angled triangle okay what does it mean so it means that at least one angle should be greater than 90 degree should be one angle only in acute angle triangle we talk about all three should be less than 90 degree in this one angle should be greater than 90 degrees automatically the other two will become lesser than 90 degrees that's also we are going to study so if you see what how does obtuse angle triangle look like so this is a obtuse angle triangle abc abc this is more than 90 degrees okay so angle abc in this case is more than 90 degrees why it is called obtuse obtuse means blunt so if you have a knife with that kind of an angle at its edge you will not be able to use the knife properly so obtuse blunt acute sharp and right you always know perfect you know l-shaped angle right so this is what is the classification of triangles now we are going to take up uh theorems on triangle right theorems are nothing but you know some facts about any particular a mathematical concept where we can prove them by logic okay so that's what we are going to take up next