Mentally Stronger with Therapist Amy Morin
Episodes
118 — How to Do Something You Hate
21 Jun 2024
Contributed by Lukas
There are some common struggles we experience when we have to do something we don't want to do — be it a mundane chore, an exhausting exercise routi...
117 — Overcome the Fear of Speaking Up with Author Elaine Lin Hering
17 Jun 2024
Contributed by Lukas
Whether you want to ask your ride share driver to adjust the temperature in the car or you want to say no to an invitation without sounding rude, it's...
116 — Stop Misusing These 7 Mental Health Terms
14 Jun 2024
Contributed by Lukas
Therapy speak terms are often misused in everyday conversations leading to misunderstandings and stigma. Today I'm shedding light on the seven most co...
Introducing: Health Hacks with Mark Hyman, M.D
13 Jun 2024
Contributed by Lukas
Explore the art of living well with the new podcast Health Hacks, an OpenMind Original powered by PAVE Studios. Mark Hyman, M.D., wellness expert, br...
115 — Finding Calm in the Present Moment With Michael Galyon
10 Jun 2024
Contributed by Lukas
We spend a lot of our time rehashing what happened in the past and worrying about what might happen in the future. It's a skill to learn how to be pre...
114 — Break Free From a Bad Mood by Identifying the Mood Boosters That Will Help You Feel Better Fast
07 Jun 2024
Contributed by Lukas
You don't need to feel happy all the time. Experiencing uncomfortable emotions, like sadness and anxiety, is healthy. But when you feel stuck in a dar...
113 — Overcoming the Fear of Feeling with Author Jennie Allen
03 Jun 2024
Contributed by Lukas
If you struggle to understand your feelings and don't know what to do with them, you're not alone. Most of us weren't ever taught how to identify what...
112 — The 7 Tiny Changes That Lead to Big Results When You're Working on Your Goals
31 May 2024
Contributed by Lukas
Whether you're reaching for personal or professional goals, there are some tiny changes you can make that will have big results. These small changes c...
111 — Redefine Your Self-Worth and Rise Above Societal Expectations with Author Kara Loewentheil
27 May 2024
Contributed by Lukas
There are a lot of societal pressures for women to act a certain way. Some of these pressures are subtle while others are more obvious. But the messag...
110 — The One Simple Shift That Will Help You Be Less Judgmental So You Can Have Better Mental Health
24 May 2024
Contributed by Lukas
Whether you're tempted to judge if someone is a good person based on whether they return their shopping cart or you judge music and movies, judgments ...
109 — Reclaim Your Natural Wild Side in a World That Tries to Keep You Tame with Filmaker/Author Craig Foster
20 May 2024
Contributed by Lukas
How much time do you spend in nature? Most of us spend far more time indoors than outdoors. And we're more likely to be surrounded by electronics than...
108 — 10 Signs You're Mentally Stronger Than You Think
17 May 2024
Contributed by Lukas
There are a lot of misconceptions about what it means to be mentally stronger and how to know when you are gaining strength. Unfortunately, society of...
107 — Dealing with Panic Attacks with ABC News Reporter Matt Gutman
13 May 2024
Contributed by Lukas
Panic attacks and anxiety are common. But almost no one talks about how to deal with them. For years, Matt Gutman, the Chief National Correspondent fo...
106 — Get Instant Stress Relief by Gaining Psychological Distance from Your Problems
10 May 2024
Contributed by Lukas
It's probably second nature to get some physical distance from something stressing you out when you can. But what about those times when you can't? Yo...
105 — How to Become a "Supercommunicator" with Best-Selling Author Charles Duhigg
06 May 2024
Contributed by Lukas
Improving your communication skills could improve your life in many ways. From deeper relationships to healthier conflict resolution, your communicati...
104 — What Your Sentimental Keepsakes Reveal About Your Self-Worth
03 May 2024
Contributed by Lukas
What are some sentimental items you keep despite the fact that they really serve no practical purpose? Whether you keep clothes that no longer fit or ...
103 — How to Find Peace in the Unknown with Professor/Author Brian Klaas
29 Apr 2024
Contributed by Lukas
The fear of the unknown can cause us to over-plan, micromanage, and worry about things that are beyond our control. But coping with uncertainty feels ...
102 — How to Stay Mentally Strong When You Get Bad News
26 Apr 2024
Contributed by Lukas
From job rejections to health problems, bad news is part of life. But the way you respond to bad news can make all the difference in how you feel as y...
101 — 6 Strategies to Work Through Grief and Heal the Pain with Psychotherapist Meghan Jarvis
22 Apr 2024
Contributed by Lukas
Although everyone experiences grief sometimes, no one talks about how to grieve. Not knowing what to do when you're experiencing serious emotional pai...
100 — 5 Mental Strength Exercises to Do Today to Grow Mentally Stronger (Without Even Getting Off the Couch)
19 Apr 2024
Contributed by Lukas
Mental strength is built with exercise, the same way physical strength is built. However, mental strength exercises don't have to be painful or compli...
99 — Break Free From Autopilot and Unleash Your Brain's Potential with Harvard Professor Jeff Karp
15 Apr 2024
Contributed by Lukas
Do you ever feel bored or stuck in a rut? If so, you're not alone. It's easy to go through life on autopilot. But inventor, author, and Harvard profes...
98 — The Ultimate Guide to Finding a Therapist That's a Good Match for You
12 Apr 2024
Contributed by Lukas
It's tough to find a therapist sometimes. The last thing you want to do when you're stressed out or battling a mental health issue is research how to ...
97 — How Kindness, Goodwill, and a Little Math Can Lead to Real Success with Author James Rhee
08 Apr 2024
Contributed by Lukas
Kindness isn't a sign of weakness. It's a sign of strength. But too many people worry that they'll be taken advantage of or that they'll finish last i...
96 — Stop Venting. It's Making Your Mental Health Worse.
05 Apr 2024
Contributed by Lukas
Venting actually fuels anger and keeps you stuck in a negative mindset. But many people have bought into the idea that you have to vent your frustrati...
95 — Use the Power of Your Mind to Heal Your Body with Dr. Josh Axe
01 Apr 2024
Contributed by Lukas
The way you think affects everything from the way you feel to the way you perform. It also affects your physical health. There's plenty of research th...
94 — How to Find the Good in Life Without Crossing Into Toxic Positivity
29 Mar 2024
Contributed by Lukas
Do you dwell on the negative? If so, you're not alone. Our brains are hardwired to look for negative things in life so we will be aware of danger. But...
93 — How Exercise Improves Your Mental Health with Neurophysiologist Louisa Nicola
25 Mar 2024
Contributed by Lukas
It's well known that physical activity can improve your mental health. But how much exercise do you really need? What exercise is best for your psycho...
92 — 10 Worst Pieces of Mental Health Advice You'll Find on Social Media
22 Mar 2024
Contributed by Lukas
Mental health advice on social media can be downright dangerous. Research has shown that many of the tips and much of the advice on managing mental he...
91 — The Biggest Threats to Your Brain Health and the Lifestyle Changes You Should Make Today to Stay Sharp with Dr. Austin Perlmutter
18 Mar 2024
Contributed by Lukas
While there's a lot of information about improving your physical health, there's much less information about improving your brain health. Improving yo...
90 — The 3-Minute Mental Makeover That Will Reduce Your Stress
15 Mar 2024
Contributed by Lukas
Journaling provides a long list of mental health benefits. But staring at a blank page feels intimidating. Fortunately, the Three-Minute Mental Makeov...
89 — Dealing With a Narcissist? How to Empower Yourself with Dr. Ramani Durvasula
11 Mar 2024
Contributed by Lukas
Narcissists are everywhere. And whether your boss is a narcissist, or you're in a relationship with one, their behavior can take a toll on you if you'...
88 — Mental Toughness vs. Mental Strength
08 Mar 2024
Contributed by Lukas
Mental toughness serves a purpose in some circumstances. A tough exterior can help you get through a crisis. But mental strength is what is really nee...
87 — Memory and Mental Health: How Your Emotions Impact What You Remember with Dr. Charan Ranganath
04 Mar 2024
Contributed by Lukas
Your memory and your mental health form a two-way street. Remembering only negative things can worsen your mental health. But poor mental health can a...
86 — The 6 Stages of Change: How to Transform Your Life
01 Mar 2024
Contributed by Lukas
Whether you want to change an eating habit, or you're trying to change a relationship, there's a series of stages you're going to go through along the...
85 — Trauma Bonds, Healing, and Rebuilding with Dr. Nadine Macaluso
26 Feb 2024
Contributed by Lukas
Narcissists and psychopaths are just a few examples of "pathological lovers." Their charm often lures people in and their partners often develop what'...
84 — This Therapy Strategy Will Help You Become the Person You Want to Be
23 Feb 2024
Contributed by Lukas
Acting "as if" is a therapy strategy that helps people change their habits, their emotions, and their lives. It's a simple but effective way to start ...
[BONUS] James Altucher Interviews Amy About Building Strong Relationships
21 Feb 2024
Contributed by Lukas
James Altucher interviews Amy about what it's like to be a therapist, her experience becoming an author, and her newest book, 13 Things Mentally Stron...
83 — Strategies for a Successful Career Path with Best-Selling Author Scott Jeffrey Miller
19 Feb 2024
Contributed by Lukas
Your career path and your mental strength are likely a two-way street. Creating a great career likely requires mental strength. But having a career th...
82 — Reduce Decision Fatigue and Simplify Your Life
16 Feb 2024
Contributed by Lukas
Decision fatigue occurs when we become mentally exhausted from making numerous decisions throughout the day. As a result, we make poorer decisions bec...
81 — Country Singer Madeline Merlo: Confronting Mental Health Issues, Healing, and Growing Stronger
12 Feb 2024
Contributed by Lukas
It's easy to tell other people to seek help or take charge of their mental health, but much harder to take those steps when you need to do so for your...
80 — How to Control Your Emotions So Your Emotions Don't Control You
09 Feb 2024
Contributed by Lukas
Our emotions get the best of us sometimes. Whether your anxiety affects your decisions or your anger causes you to do things you later regret, emotion...
79 — Living a Passionate Life with Performance Coach John R. Miles
05 Feb 2024
Contributed by Lukas
There's often pressure to develop a "passion" in life. But you can still still live a fulfilling life even if there's not an easily identifiable thing...
78 — How to Stop Ruminating On Negative Things and Start Enjoying Life
02 Feb 2024
Contributed by Lukas
Do you find the more you try to stop thinking about something unpleasant, the more those unwanted thoughts keep popping up in your brain? Whether you'...
77 — [Encore] Physical Activities to Overcome 7 Common Mental Health Issues
30 Jan 2024
Contributed by Lukas
There's a lot of information about the mind/body connection and the ways exercise, in general, is good for mental health. But there's a lot less infor...
76 — Healing Anxious Attachment and Finding Secure Love with Therapist Jessica Baum
29 Jan 2024
Contributed by Lukas
The fear of abandonment, difficulty managing emotions in relationships, and a need for reassurance are just a few signs you might have an anxious atta...
75 — How to Raise Mentally Strong Kids
26 Jan 2024
Contributed by Lukas
Studies consistently show that kids are telling us they're academically prepared for life beyond high school but not emotionally prepared. Fortunately...
AMA #10 — I Lied to My Therapist. Now What Do I Do? [PREVIEW]
24 Jan 2024
Contributed by Lukas
Welcome to a preview of the 10th "Ask Me Anything (AMA)" episode, which is part of Mentally Stronger Premium. Today, I'm responding to a listener who ...
74 — How a Quest Can Help You Grow Mentally Stronger with Best-Selling Author James Altucher
22 Jan 2024
Contributed by Lukas
A quest is different from a goal. But a quest doesn't need to be lifelong. Instead, you could create lots of short, fun quests that add value to your ...
73 — Calm Intense Anxiety in 30 Seconds
19 Jan 2024
Contributed by Lukas
While calming music and meditation may work for mild anxiety, these may not be effective for intense anxiety. Fortunately, there's a simple and fast s...
72 — Could Magnesium Really Improve Your Mental Health, Sleep Quality, and Attention Span? We ask Dr. Jennifer Gu.
15 Jan 2024
Contributed by Lukas
Magnesium is being touted as a powerful solution to anxiety, depression, insomnia, memory problems, and attention span. But is the hype realistic? Dr....
71 — Is Someone You Know Struggling with Negative Thoughts? Here is What to Say to Them.
12 Jan 2024
Contributed by Lukas
What do you say to a loved one who predicts the worst-case scenario? Or how do you help someone who is convinced everything is going to go wrong? Your...
70 — How Tiny Traumas Stack Up and Affect Your Mental Health with Dr. Meg Arroll
08 Jan 2024
Contributed by Lukas
Trauma is not solely determined by the severity of an event but rather by its impact on an individual's perception of themselves and the world. "Tiny ...
69 — A Simple Trick That Increases the Chances You'll Stick to Any Goal You Set for Yourself
05 Jan 2024
Contributed by Lukas
Whether you want to get in better shape or you want to spend less time watching TV, it's important to set an action-oriented, measurable goal. But if ...
68 — Healing Intergenerational Trauma and Breaking the Cycle with Dr. Mariel Buqué
01 Jan 2024
Contributed by Lukas
Intergenerational trauma is trauma that is passed down through family lines, with both biological and psychological components. That means the hardshi...
67 — Stop Trying to Fix Your Partner and Focus on Yourself
29 Dec 2023
Contributed by Lukas
Whether you want your partner to eat healthier or you hope they'll quit smoking, trying to change your partner won't be effective. Listen to an audio ...
66 — Crush Your New Year's Resolutions By Setting Goals That Actually Work with Bestselling Author Jon Acuff
25 Dec 2023
Contributed by Lukas
Most New Year's resolutions fail. But that doesn't mean you're a failure. You might just be approaching your goals wrong. New York Times bestselling a...
65 — Instant Calm: The One Minute Breathing Exercise to Reduce Stress and Anxiety
22 Dec 2023
Contributed by Lukas
Breathing exercises that slow the breath down to 10 breaths per minute are effective in calming the nervous system. But many breathing exercises are c...
64 – Heal From Shame and Transform Your Self-Worth with Therapist Sheila Rubin
18 Dec 2023
Contributed by Lukas
Shame can lead to a negative spiral that keeps us trapped in a painful place. Whether you experienced childhood trauma or you feel shame about a mista...
63 — Combat Catastrophic Thoughts So You Can Feel Better and Take Positive Action
15 Dec 2023
Contributed by Lukas
Catastrophic thoughts involve imagining worst-case scenarios and predicting doom and gloom. If you're not careful, those thoughts can keep you stuck i...
62 — How to Be Authentic Without Oversharing with Dr. Nick Morgan
11 Dec 2023
Contributed by Lukas
Healthy relationships are key to good mental health and building more mental strength. But sometimes it's tough to form deeper connections with people...
61 — How Positive Affirmations Can Change Your Brain and Your Body
08 Dec 2023
Contributed by Lukas
Your brain and your body respond to your words. When you introduce positive affirmations into your day, you can rewire the neural pathways in your bra...
60 — Face Fear and Embrace Uncertainty So You Can Live a Good Life with Best-Selling Author Jonathan Fields
04 Dec 2023
Contributed by Lukas
What gets in your way of living a good life? Too often we think things like money, achievement, or popularity will lead to happiness. But those things...
59 — 3 Ways to Take Back Your Power When Negative People Try to Drag You Down
01 Dec 2023
Contributed by Lukas
Negative people should get the least of our energy. But we often think about them, complain about them, and invest a lot of energy in them. Whether it...
58 — How to Beat the Odds and Live Your Dreams with Astronaut Mike Massimino
27 Nov 2023
Contributed by Lukas
Do you give up when an obstacle seems too big to overcome? Have you abandoned a dream because you thought it was impossible? If so, Mike Massimino has...
57 — Stressful Holiday Season? How to Manage Your Mental Health
24 Nov 2023
Contributed by Lukas
The holidays are stressful. Many people report worsening mental health. This time of year is far from the happiest time of year for many people. In fa...
AMA #1 - My affair cured my depression but no one knows why I'm better. What do I do now?
22 Nov 2023
Contributed by Lukas
Welcome to the preview of the first Ask Me Anything (AMA), which is part of Mentally Stronger Premium. A listener says an affair with a co-worker made...
56 — Difficult Conversations Every Parent Should Have with Their Kids featuring Dr. Robyn Silverman
20 Nov 2023
Contributed by Lukas
It's tough to talk to kids about things like sex, drugs, money, death, friends, and social media. It feels awkward and we often don't know what to say...
55 — 10 Ways Gratitude Will Change Your Life and How to Foster It Every Day
17 Nov 2023
Contributed by Lukas
Gratitude has the power to transform your mental health, physical health, and relationships. But saying what you feel thankful for shouldn't be a chor...
54 — 10 Ways to Boost Your Brain Power, Improve Brain Plasticity, and Enhance Your Memory with Brain Coach Jim Kwik
13 Nov 2023
Contributed by Lukas
Your brain health is affected by everything from how much sleep you get to how much time you spend on your digital devices. However, most people don't...
53 — Develop Self-Compassion & Drown Out Your Inner Critic by Asking Yourself This Question Every Day
10 Nov 2023
Contributed by Lukas
The way you talk to yourself greatly affects your mental health and your mental strength. If you call yourself names, put yourself down, or beat yours...
52 — Overcoming Trauma and Finding Self-Worth with Self-Care Savage Scott Tatum
06 Nov 2023
Contributed by Lukas
Scott Tatum is a survivor of a chaotic and abusive childhood. He describes himself as a "high-functioning victim" who worked hard to suppress his emot...
51 — Boost Your Willpower When It Matters Most
03 Nov 2023
Contributed by Lukas
Your brain plays psychological tricks on you when you try to change your habits. It will try to talk you into indulging in a bad habit and convince yo...
50 — Burnout: Proven Strategies to Prevent and Recover From It with Dr. Neha Sangwan
30 Oct 2023
Contributed by Lukas
Burnout has become more prevalent than ever. But many people feel hopeless about addressing it. Fortunately, there are steps you can take to reduce yo...
49 — 7 Boundary Mistakes That Damage Relationships
27 Oct 2023
Contributed by Lukas
Boundaries are essential for healthy relationships. Without them, you may feel resentment, or you may lose sight of your values. However, setting boun...
48 — Working through Grief, Healing from Loss, and Finding Peace with Journalist/Author Luke Russert
23 Oct 2023
Contributed by Lukas
Grief is something we'll all experience. But almost no one talks about it. That's one of the reasons why Luke Russert is sharing his story. Luke is a ...
47 — How Toxic Positivity Harms Your Mental Health
20 Oct 2023
Contributed by Lukas
Toxic positivity is bad for your mental health. It could even cause depression. Toxic positivity can also cloud judgment, worsen mental health issues,...
46 — Juicy J: Resilience, Overcoming Adversity, Advocating for Mental Health, and Fostering a Positive Mindset
16 Oct 2023
Contributed by Lukas
Juicy J is a renowned rapper, songwriter, and record producer. He rose to fame as a member of the hip-hop group Three 6 Mafia and has since achieved s...
45 – Friday Fix: How Radical Acceptance Can Help You Find Peace During Difficult Times
13 Oct 2023
Contributed by Lukas
Radical acceptance is a skill that can benefit everyone. As Marsha Linnehan, the therapist who popularized the concept of radical suffering once said,...
44 — Create a Low-Anxiety Life with Best-Selling Author Dr. John Delony
09 Oct 2023
Contributed by Lukas
We live in a world that creates anxiety. The pursuit of the American dream can lead to lives that our bodies cannot handle. From constant phone notifi...
43 — Friday Fix: The Science-Backed Visualization Technique That Will Help You Reach Your Goals
06 Oct 2023
Contributed by Lukas
Visualization is a powerful tool for success, but only if you use it correctly. Many people make the mistake of visualizing themselves celebrating a v...
42 — How to Conquer FOMO with Financial Expert Farnoosh Torabi
02 Oct 2023
Contributed by Lukas
Most of us go to great lengths to avoid uncomfortable emotions like anxiety or fear. But when we learn to question our fears and understand their orig...
41 — Friday Fix: 7 Things Therapists Wish You Knew About Therapy
29 Sep 2023
Contributed by Lukas
There are a lot of misconceptions about therapy, mental health, and what to expect from treatment. Whether you're considering treatment or you know so...
40 — The Minimalists: Why You Should Declutter Your Life with Joshua Fields Millburn
25 Sep 2023
Contributed by Lukas
Minimalism can help you grow mentally stronger. When you clear the clutter, you make room for things that really matter in life. But it's not just phy...
39 — Friday Fix: The Ultimate Guide to Understanding and Building Mental Strength
22 Sep 2023
Contributed by Lukas
Life gets easier when you grow mentally stronger. Not only can mental strength help heal your emotional wounds, but it can also help you reach your gr...
38 — Hunter Hayes: Dealing with Loneliness, Prioritizing Mental Health, and Finding Coping Skills that Work for You
18 Sep 2023
Contributed by Lukas
Working on your mental health is never convenient. But you may be forced to deal with a mental health crisis at the worst time if you don't practice s...
37 — Friday Fix: How to Stop Worrying about Things You Can't Control and Reclaim Your Inner Peace
15 Sep 2023
Contributed by Lukas
It's tough to switch your focus from things you can't control to things you can. But when you learn how to do it, you improve your life in so many way...
36 — How to Embrace Change and Grow Stronger in the Face of Challenges with Best-Selling Author Brad Stulberg
11 Sep 2023
Contributed by Lukas
Change is tough. Whether you're trying to change a habit or you're trying to adapt to a changing workplace, you might waste a lot of energy resisting ...
35 — Friday Fix: How to Stay Mentally Strong During Career Changes So You Can Live a More Fulfilling Life
08 Sep 2023
Contributed by Lukas
Changing careers takes mental strength. From unsupportive friends and family to the risks associated with starting over, it's tough to transition from...
34 — Stop Being a Perfectionist and Embrace Your Imperfections with Professor Thomas Curran
04 Sep 2023
Contributed by Lukas
Perfectionism takes a serious toll on your mental health and well-being. It's often driven by the fear of not being good enough and involves a desire ...
33 — Friday Fix: Uncover and Change Your Self-Limiting Beliefs So You Can Reach Your Greatest Potential
01 Sep 2023
Contributed by Lukas
Our beliefs influence our thoughts, emotions, and actions. However, many of our core beliefs are inaccurate and can limit our potential. Many of our b...
32 — Help Kids Build Self-Worth amid a Toxic Achievement Culture with Author Jennifer Wallace
28 Aug 2023
Contributed by Lukas
Many kids feel like they aren't good enough because they're under constant pressure to achieve more. The toxic achievement mindset leaves them feeling...
31 — Friday Fix: These 5 STEPS Will Sharpen Your Problem-Solving Skills to Get Through Challenges with Ease
25 Aug 2023
Contributed by Lukas
Your problem-solving skills can directly affect mental health. Research shows people who learn better problem-solving skills reduce anxiety, depressio...
30 — Reimagining Life With a Mental Illness with Author/Speaker Gabe Howard
21 Aug 2023
Contributed by Lukas
Major mental illnesses, like bipolar disorder, schizophrenia, and borderline personality disorder can make it hard to function. But Gabe Howard says i...
29 — Friday Fix: 10 Therapist-Recommended Ways to Supercharge Your Mental Health Today
18 Aug 2023
Contributed by Lukas
Mental health advice is everywhere. But not all of it is good advice. In fact, some common tips about how to improve your emotional well-being that ge...
28 — The Question That Could Change Your Life with Author Marc Champagne
14 Aug 2023
Contributed by Lukas
The way you talk to yourself matters. You probably know it's important to talk to yourself with self-compassion and to try and reframe some of your ne...
27 — Friday Fix: 5 Powerful Strategies to Overcome Procrastination and Get Things Done
11 Aug 2023
Contributed by Lukas
We all procrastinate sometimes. But procrastination, by definition, has negative consequences. Sometimes those consequences are emotional — like dre...
26 — Essential Skills Every Parent Should Teach Their Kids with School Counselor Phyllis Fagell
07 Aug 2023
Contributed by Lukas
It's tough to know what emotional skills you should be teaching your kids these days. And you've probably heard that today's kids are struggling with ...
25 — Friday Fix: How to Stop Letting Emotions Screw Up Your Decisions
04 Aug 2023
Contributed by Lukas
Intense emotions can cause you to become irrational and do things you wouldn't normally do. For example, anxiety will cause you to play it safe, and e...
24 — How to Help a Loved One With an Addiction with CRAFT Trainer Laurie MacDougall
31 Jul 2023
Contributed by Lukas
Almost everyone knows someone who is battling a drug or alcohol problem. But most people have no idea what to do about it. Should you step in or step ...
23 — Friday Fix: How to Empower Yourself and Stop Letting Others Mistreat You
28 Jul 2023
Contributed by Lukas
If you've ever felt frustrated by people who treat you poorly, you're not alone. Fortunately, there are steps you can take to empower yourself. But fi...