The Anxiety Coaches Podcast
Episodes
1134: Wisdom for the Soul: A Multi-Tradition Meditation
20 Apr 2025
Contributed by Lukas
In today's episode, Gina shares an extremely peaceful meditation that includes spiritual passages from a multitude of traditions. These spiritual sta...
1133: Classic Acp 3 Ways To Stop Fearing Other People's Opinions
16 Apr 2025
Contributed by Lukas
In today's episode, Gina discusses letting go of what-if questions, particularly in the context of other people's thoughts. It is very important t...
1132: From Overwhelm to Ease: Three Practices for a Calmer Life
13 Apr 2025
Contributed by Lukas
In today's episode, GIna shares three simple practices to help listeners develop a calmer, more peaceful life. These practices include meditation (in...
1131: The Power of Mantra: Healing Peace and Inner Calm
09 Apr 2025
Contributed by Lukas
In today's episode, Gina discusses the power of mantra and how to use one. Drawing on the work of Eknath Eswaran, the fundamentals of what a mantra i...
1130: Classic ACP 5 Ways to Keep Negativity at Bay
06 Apr 2025
Contributed by Lukas
In today's episode, Gina shares five tips for reducing the influence of negative thinking in our lives. Negative thinking is often associated with ...
1129: Healing the Modern Brain: Dr. Drew Ramsey on Mental Fitness and Anxiety Part 3
02 Apr 2025
Contributed by Lukas
In today's show, Gina shares the third and final part of her interview with Dr. Drew Ramsey, nutritional psychiatrist and author of a new book about m...
1128: Healing the Modern Brain: Dr. Drew Ramsey on Mental Fitness and Anxiety Part 2
30 Mar 2025
Contributed by Lukas
In today's episode, Gina shares part two of her interview with Dr. Drew Ramsey, nutritional psychiatrist and author interested in helping people enhan...
1127: Healing the Modern Brain: Dr. Drew Ramsey on Mental Fitness and Anxiety Part 1
26 Mar 2025
Contributed by Lukas
In today's episode, Gina interviews Dr. Drew Ramsey, a psychiatrist specializing in nutritional psychiatry and mental fitness. The connection between...
1126: Struggling with Anxiety: These Affirmations for Safety Strength and Peace Can Help
23 Mar 2025
Contributed by Lukas
In today's episode, Gina touches on a special category of affirmations: those designed for safety, strength and peace. These affirmations can help str...
1125: Most People Have No Idea This Helps with Stress: The Power of Grounding
19 Mar 2025
Contributed by Lukas
In today's episode, Gina discusses how to ground oneself into the environment and the present moment in order to better cope with stress and anxiety. ...
1124: Finding Glimmers: A Polyvagal Guide to Inner Safety with Deb Dana Part 3
16 Mar 2025
Contributed by Lukas
In this episode, Gina shares the third and final part of her interview with Deb Dana, LCSW, author of The Glimmer Journal. This episode will teach you...
1123: Finding Glimmers: A Polyvagal Guide to Inner Safety with Deb Dana Part 2
12 Mar 2025
Contributed by Lukas
In today's episode, Gina shares part two of her interview with Deb Dana, LCSW, clinician and author who has applied polyvagal theory to help clients s...
1122: Finding Glimmers: A Polyvagal Guide to Inner Safety with Deb Dana Part 1
09 Mar 2025
Contributed by Lukas
In today's episode, Gina interviews Deb Dana, LCSW, a clinician and author who has implemented polyvagal theory to help heal individuals suffering wit...
1121: Most People Try to Control Their Thoughts: Here's Why That Backfires
05 Mar 2025
Contributed by Lukas
In today's episode, Gina shares a key strategy for handling unwanted thoughts: allowance (acceptance). Though contrary to our common expectations, all...
1120: Introduction to The Pause Practice: Training Yourself to Slow Down And Reset
02 Mar 2025
Contributed by Lukas
In today's episode, Gina shares a pleasant guided meditation to help slow your mind and discover more peace and stillness in the present moment. Use t...
1119: Your Mind's Role in Anxiety: Recognizing and Changing Thought Patterns
26 Feb 2025
Contributed by Lukas
In today's episode, Gina covers some powerful tips for changing thought patterns that contribute to our anxiety formation. Through understanding how o...
1118: Classic ACP 7 Ways to Reduce Everyday Stress For More Peace and Calm
23 Feb 2025
Contributed by Lukas
In today's episode, Gina offers seven ways to keep the everyday, common stressors from causing us too much upset and harm. From basic organization an...
1117 Breaking Through Limiting Beliefs and Anxiety Using Neuroscience With John Assaraf Part 3
19 Feb 2025
Contributed by Lukas
In today's episode, Gina shares the third and final part of her interview with mindset expert John Assaraf. John shares some powerful exercises for in...
1116: Breaking Through Limiting Beliefs and Anxiety Using Neuroscience With John Assaraf Part 2
16 Feb 2025
Contributed by Lukas
In today's episode, Gina shares part 2 of her interview with neuroscience and success expert John Assaraf. The exercises John shares in this episode c...
1115: Breaking Through Limiting Beliefs and Anxiety Using Neuroscience With John Assaraf Part 1
12 Feb 2025
Contributed by Lukas
In today's episode, Gina shares part one of an interview she conducted with John Assaraf, a world renowned mindset and success expert. John has publis...
1114: Most People Let Their Thoughts Run Wild - This Meditation Helps You Find Calm
09 Feb 2025
Contributed by Lukas
In today's episode, Gina shares a very calming guided meditation designed to help you realize a peaceful state quickly. Anchoring your awareness to yo...
1113: The Worst Thing About Anxiety: Believing Every Thought
05 Feb 2025
Contributed by Lukas
In today's episode, Gina covers a common tendency in individuals suffering with anxiety: the tendency to believe even the most outlandish, negative th...
1112: Classic ACP Do You Have High Functioning Anxiety
02 Feb 2025
Contributed by Lukas
In today's episode, Gina discusses the topic of high functioning anxiety and how many people living with anxiety also live busy, impactful lives. The...
1111: Neuroscience Meets Anxiety: A Conversation with TJ Power on The Dose Effect
29 Jan 2025
Contributed by Lukas
In today's episode, Gina concludes her interview with TJ Power, author of The DOSE Effect. Learn more about how to balance your neurochemistry through...
1110: Neuroscience Meets Anxiety: A Conversation with TJ Power on The Dose Effect Part 1
26 Jan 2025
Contributed by Lukas
In today's episode, Gina interviews TJ Power author of The DOSE Effect, a book about the mind-body-hormonal connection and how to optimize nervous sys...
1109: How Safety Nutrients Help Break the Cycle of Anxiety
22 Jan 2025
Contributed by Lukas
In today's episode, Gina discusses "safety nutrients," a concept provided by Dr. Matt Lederman, a recent guest on the show. Safety nutrients are emoti...
1108: Hyperawareness, Feedback Loops, and Anxiety: Listener Q and A
19 Jan 2025
Contributed by Lukas
In today's episode, Gina talks about the importance of attention for our mental state and how it can provoke cycles of hyperawareness and further incr...
1107: Anxiety-Proof Your Life: Cultivating Resilience and Grace
15 Jan 2025
Contributed by Lukas
In today's episode, Gina responds to an ACP Group Coaching member who posted an interesting word for her "one word for the year". This group member ch...
1106: Classic ACP 5 Tips To Stop Encouraging Anxiety And Fear
12 Jan 2025
Contributed by Lukas
In today's episode, Gina shares five ways to stop encouraging anxiety and fear from appearing in our lives. From meditation, to using our creative, p...
1105: Empowering Yourself to Heal Anxiety Tools and Insights from Dr Matt Lederman Part 2
08 Jan 2025
Contributed by Lukas
In today's episode, Gina concludes her interview with Dr. Matthew Lederman, who shares his core suggestions for healing anxiety as highlighted in his ...
1104: Empowering Yourself to Heal Anxiety: Tools and Insights from Dr. Matt Lederman Part 1
05 Jan 2025
Contributed by Lukas
In today's episode, Gina shares part one of an interview with Dr. Matt Lederman, a medical doctor with a passion for helping people achieve lasting he...
1103: Affirmations for a Calm Peaceful New Year
01 Jan 2025
Contributed by Lukas
In today's episode, Gina shares a number of affirmations for the new year. Learn about the benefits of positive affirmations for helping clear anxiety...
1102: Embracing Simple Living for Less Stress and Anxiety
29 Dec 2024
Contributed by Lukas
In today's episode, Gina discusses the benefits of simple living for reducing stress and anxiety. Our contemporary world is filled with pressures to c...
1101: Guided Meditation for Inner Peace and Calm on Christmas Day
25 Dec 2024
Contributed by Lukas
In today's episode, Gina shares a guided meditation with listeners to help celebrate the peace and calm that is available to us this holiday season. C...
1100: Stillness and Silence: The Unsung Heros in Managing Chronic Stress and Anxiety
22 Dec 2024
Contributed by Lukas
In today's episode, Gina discusses the importance of stillness and silence for overcoming anxiety. A number of ways to embrace stillness and silence a...
1099: Classic ACP Overthinking and Social Anxiety
20 Dec 2024
Contributed by Lukas
In today's episode, Gina discusses the vast topic of social anxiety. In particular, there is a focus on how overthinking can aggravate our social anx...
1098: Anxiety Conversation with Dr. Fred Moss: Pioneering Psychiatrist and Mental Health Advocate Part 2
18 Dec 2024
Contributed by Lukas
In today's episode, Gina finishes her interview with Doctor Fred Moss, a knowledgeable and experienced psychiatrist who is committed to helping patien...
1097: Anxiety Conversation with Dr. Fred Moss: Pioneering Psychiatrist and Mental Health Advocate Part 1
15 Dec 2024
Contributed by Lukas
In today's show, Gina interviews guest Doctor Fred Moss about the harms of psychiatric medication for patients. Psychiatric medications have a tendenc...
1096: Classic ACP Use Your Body to Calm Your Anxious Fearful Brain
13 Dec 2024
Contributed by Lukas
In today's episode, Gina discusses the powerful method of using your body to calm the mind and reduce anxiety. In particular, specific postures are s...
1095: Using Your Breath to Calm the Mind and Body and Ease Anxiety
11 Dec 2024
Contributed by Lukas
In today's episode, Gina shares her knowledge of breathing techniques for calming anxiety. These are powerful skills to master when you are not in a s...
1094: Mindful Sips: Embrace Calm with Non-Caffeinated Herbal Teas
08 Dec 2024
Contributed by Lukas
In today's episode, Gina discusses a wonderful treatment for anxiety that is often overlooked: herbal teas. This episode identifies many different her...
1093: Floating Through Change: Gratitude and Growth in Uncertain Times
06 Dec 2024
Contributed by Lukas
In today's episode, Gina shares an email from a listener and a group coaching member about some of her recent struggles with anxiety, as well as some ...
1092: Classic ACP Panic Attack First Aid Kit
04 Dec 2024
Contributed by Lukas
In today's episode, Gina offers listeners a mini first aid kit for panic attacks and high stress anxiety moments. A number of steps are provided for ...
1091: Anxiety and High Functioning Codependency with Terri Cole Part 2
01 Dec 2024
Contributed by Lukas
In today's episode, Gina shares part 2 of her interview with Terri Cole, an author and expert on high functioning codependency. Terri shares her wisdo...
1090: Anxiety and High Functioning Codependency with Terri Cole Part 1
29 Nov 2024
Contributed by Lukas
In today's episode, Gina interviews Terri Cole, a psychotherapist and relationship expert who has recently written a book on High-Functioning Codepend...
1089: Thanksgiving Calm: A Guided Meditation for Gratitude
27 Nov 2024
Contributed by Lukas
In today's episode, Gina shares a guided meditation with listeners to help cultivate peace and calm during the holiday season. Listen to Gina's soothi...
1088: Holding Two Truths: Finding Peace Amid Anxious Chaos
24 Nov 2024
Contributed by Lukas
In today's episode, Gina explores the topic of dialectical thinking and how incorporating this approach can help you find more peace and calm in nearl...
1087: Walking Away from Anxiety: Discover the Labyrinth's Healing Power
22 Nov 2024
Contributed by Lukas
In today's episode, Gina discusses the wonderful healing power of the labyrinth. Labyrinths have a substantial healing potential, particularly in thei...
1086: Breaking the Holiday Anxiety Cycle and Affirmations for Holiday Peace
20 Nov 2024
Contributed by Lukas
In today's episode, Gina shares tips for stopping anxiety related to the holidays from overwhelming us. The holidays can be difficult times for anyone...
1085: From Panic to Peace: A Solo Drive and a Step Toward Freedom
17 Nov 2024
Contributed by Lukas
In today's episode, Gina shares an anxiety recovery success story from a member of the ACP Group Coaching Membership. K describes a recent success beh...
1084: Classic ACP 6 Tips for Dizzy, Unbalanced and Lightheaded Anxiety Symptoms
15 Nov 2024
Contributed by Lukas
In today's episode, Gina discusses the physiological side of anxiety and the associated body sensations. Six specific steps are included to help list...
1083: Elevate Your Day: Transforming Stress into Serenity Meditation
13 Nov 2024
Contributed by Lukas
In today's episode, Gina discusses the benefits of meditation, especially for anxiety sufferers. Meditation is not something we do in response to anxi...
1082: What Panic Really Is: Debunking Myths and Unraveling the Truth
10 Nov 2024
Contributed by Lukas
In today's episode, Gina discusses panic and panic attacks. These are chronic anxiety's more intense, terrifying big brother. When panic strikes, it c...
1081: Is It Stress Or Anxiety? Defining the Difference
08 Nov 2024
Contributed by Lukas
In today's episode, Gina provides guidance for how to the answer the question about whether what you are experiencing is just stress or full fledged a...
1080: How the Subconscious Mind Shapes Anxiety and the Path to Rewiring Our Responses
06 Nov 2024
Contributed by Lukas
In today's episode, Gina discusses the role of the subconscious mind in our overall anxiety experience. The subconscious mind has powerful effects on ...
1079: Anxiety's Causes and Contributing Factors
03 Nov 2024
Contributed by Lukas
In today's episode, Gina identifies and discusses the various causes of anxiety. Let this episode open your eyes to the many things in our lives and b...
1078: Building Resilience Through Consistent Mindfulness: Key Insights from Jon Kabat-Zinn's Wisdom
30 Oct 2024
Contributed by Lukas
In today's episode, Gina shares the wisdom of Jon Kabat-Zinn regarding the value of building a mindfulness practice, especially emphasizing the import...
1077: Classic ACP How To Deal With The Fear That Anxiety Is Coming Again
27 Oct 2024
Contributed by Lukas
In today's episode, Gina responds to a listener email, sharing key wisdom regarding the importance of checking the second fear or the fear of the fear...
1076: How to Stay Present in Life’s Anxious Storms
23 Oct 2024
Contributed by Lukas
In today's episode, Gina discusses tools to help you stay in the present moment, even amidst the great stress and chaos life can throw at us. Many of ...
1075: Releasing Worries: A Bedtime Meditation
20 Oct 2024
Contributed by Lukas
In today's episode, Gina shares a powerful guided meditation to help you release your worries before sleep. Allow this soothing guided meditation to r...
1074: Can’t Sleep: Why Guided Meditation is Your Best Bedtime Ritual
16 Oct 2024
Contributed by Lukas
In today's episode, Gina discusses the benefits of incorporating meditation into your bedtime routine before sleep. Meditation is a powerful practice ...
1073: Classic ACP Anxiety Self Care Where To Begin
13 Oct 2024
Contributed by Lukas
In today's episode, Gina discusses some of the core fundamentals of self-care. By keeping the needs of our mind, body and spirit met, we are better a...
1072: When Worry Meets Food: Exploring the Anxiety-Disordered Eating Link Part 2
09 Oct 2024
Contributed by Lukas
In today's episode, Gina finishes her discussion of the important link between anxiety and eating disorders. Anxiety can be a risk factor for developi...
1071: When Worry Meets Food: Exploring the Anxiety-Disordered Eating Link Part 1
06 Oct 2024
Contributed by Lukas
In today's episode, Gina discusses the important connection between anxiety and eating disorders. Eating disorders are a complex topic and are relevan...
Rainn Wilson With Tim Shriver on Need a Lift Podcast
03 Oct 2024
Contributed by Lukas
Sharing an episode of Need a Lift? a show that focuses on bringing people together during a tough time in our culture.Host Tim Shriver talks to wise ...
1070: When Happiness Triggers Anxiety: Understanding and Overcoming Paradoxical Panic
02 Oct 2024
Contributed by Lukas
In today's episode, Gina responds to a listener question about anxiety that seems to be brought about by feelings of comfort, relaxation and happiness...
1069: Harmony for the Soul: How Music Heals and Calms Anxiety
29 Sep 2024
Contributed by Lukas
In today's episode, Gina discusses the benefits of music for those struggling with anxiety. Music can have a substantial impact on our mood, can reduc...
1068: Classic ACP FEAR As False Evidence Appearing Real
25 Sep 2024
Contributed by Lukas
In today's episode, Gina discusses the role of False Evidence Appearing Real for anxiety sufferers. Guidance is offered for facing and accepting the ...
1067: Classic ACP Use Your Body To Change Your Anxiety
22 Sep 2024
Contributed by Lukas
In today's episode, Gina discusses techniques that will enable you to use easy to implement changes in your body (such as through exercise, breathing,...
1066: Anxiety-Proof Politics: Building Resilience in Charged Times
18 Sep 2024
Contributed by Lukas
In today's episode, Gina provides a helpful guide for how to navigate social media and discussions with others, especially in regard to the topic of p...
1065: Untangling the Anxiety Trio: Thoughts, Emotions, Feelings Part 2
15 Sep 2024
Contributed by Lukas
In today's episode, Gina concludes her discussion of the differences between thoughts, emotions and feelings and how to use this knowledge to make pro...
1064: Untangling the Anxiety Trio: Thoughts, Emotions, Feelings Part 1
11 Sep 2024
Contributed by Lukas
In today's episode, Gina defines clearly and discusses the differences between thoughts, emotions and feelings, and how these psychological factors af...
1063: Building Brave: Supporting Your Child Through Anxiety and Fear
08 Sep 2024
Contributed by Lukas
In today's episode, Gina responds to a listener email with a new episode about anxiety in children. A number of suggestions are included for better un...
1062: How Negative Thinking Fuels Anxiety And What You Can Do About It Part 2
04 Sep 2024
Contributed by Lukas
In today's episode, Gina concludes her commentary on how negative thinking corrupts our mental wellness and increases our anxiety. Accepting that nega...
1061: How Negative Thinking Fuels Anxiety And What You Can Do About It Part 1
01 Sep 2024
Contributed by Lukas
In today's episode, Gina discusses the adverse effects of negative thinking on our mental health. Not only does negative thinking contribute to the se...
1060: Classic ACP What You Need To Know About The Physical Effects Of Anxiety
28 Aug 2024
Contributed by Lukas
In today's episode, Gina discusses the physiological side of anxiety and how to use our knowledge of the body to heal and clear our anxiety. A number...
1059: Harnessing Your Circle of Influence For Anxiety Relief: Part 2
25 Aug 2024
Contributed by Lukas
In today's episode, Gina continues her discussion of the circle of influence and how to use this concept to your advantage when learning to control an...
1058: Harnessing Your Circle of Influence For Anxiety Relief: Part 1
21 Aug 2024
Contributed by Lukas
In today's episode, Gina discusses the circle of influence, popularized by Stephen Covey, and how it can be an effective tool to manage and control an...
1057: The Journey Starts Here: Believing in Your Ability to Overcome Anxiety
18 Aug 2024
Contributed by Lukas
In today's episode, Gina discusses the importance in believing in your ability to effect change in your life and overcome anxiety. We are often overwh...
1056: Heal Anxiety from Within: Transform Your Diet, Transform Your Mind
14 Aug 2024
Contributed by Lukas
In today's episode, Gina discusses the role of diet in our overall mental wellbeing. From eliminations (like caffeine and refined sugar) to additions ...
1055: Transform Your Day and Night with Affirmations and Mindful Meditation
11 Aug 2024
Contributed by Lukas
In today's episode, Gina shares a series of affirmations and a mindfulness meditation to transform your consciousness into one of peace and calm. Usin...
1054: Reduce Anxiety And Unlock Your Superpower Through the Art of Delayed Gratification
07 Aug 2024
Contributed by Lukas
In today's episode, Gina discusses a powerful secret weapon for reducing anxiety: the practice of delayed gratification. Practicing deferring an immed...
1053: How To Master Your Anxiety And Stay Calm And Centered
04 Aug 2024
Contributed by Lukas
In today's episode, Gina provides a number of tips on how you can stay calm and centered even in anxiety provoking situations. These tips are easy to ...
1052: The Power of Inspiration: Transform Anxiety With 10 Unique Strategies
31 Jul 2024
Contributed by Lukas
In today's episode, Gina shares ten strategies to help clear anxiety through the power of inspiration. The benefits of inspiration to the anxiety clea...
1051: Classic ACP 9 Ways You Can Reduce Your Stress
28 Jul 2024
Contributed by Lukas
In today's episode, Gina discusses nine practical ways to reduce stress. These methods largely revolve around decluttering one's life and increasing ...
1050: Classic ACP Stress, Anxiety And Depression When Dealing With Uncertainty
24 Jul 2024
Contributed by Lukas
In today's episode, Gina discusses anxiety and depression in the context of the stress induced by the uncertainty we are all facing in the world today...
1049: Overcome Stage Fright and Shine: Transform Your Anxiety into Confidence Listener Q and A
21 Jul 2024
Contributed by Lukas
In today's episode, Gina answers a listener question about overcoming stage fright. A number of specific tools are touched upon that will be helpful f...
1048: Unlock Summer Renewal: Your Guide to Reducing Anxiety and Embracing Self-Care
17 Jul 2024
Contributed by Lukas
In today's episode, Gina discusses taking advantage of the seasonal changes of the summer to implement a new program of self -care. Take this opportun...
1047: Let Time Pass Part 2: How To Let Time Pass The Claire Weekes Way
14 Jul 2024
Contributed by Lukas
In today's episode, Gina further reveals the practice of letting time pass, the fourth step in the Claire Weekes process for clearing anxiety. Letting...
1046: Let Time Pass Part 1: Claire Weekes Approach To Overcoming Anxiety
10 Jul 2024
Contributed by Lukas
In today's episode, Gina discusses the fourth step in Claire Weekes' anxiety recovery protocol: letting time pass. Having patience in the anxiety reco...
1045: Inner Power Meditation: Quieting Anxiety through Self-Nourishment
07 Jul 2024
Contributed by Lukas
In today's episode, Gina guides listeners through a meditation about the power we have inherent in our being to provide ourselves with self-nourishmen...
1044: Creating a Stress-Free Morning: The Importance of Routine for Kids
03 Jul 2024
Contributed by Lukas
In today's episode, Gina responds to a listener question about children suffering with anxiety and specifically how this can create extra stress and d...
1043: Understanding People Pleasing: Balancing Self-Care and Overcoming Anxiety
30 Jun 2024
Contributed by Lukas
In today's episode, Gina discusses people pleasing, a phenomenon that commonly accompanies anxiety. Many people with anxiety have a deep sense of empa...
1042: Classic ACP 5 Stoic Steps To Help Ease Your Anxiety
26 Jun 2024
Contributed by Lukas
In today's episode, Gina discusses the ancient philosophy of stoicism and how it influenced and helped her with her own journey through anxiety. Epic...
1041: How Do You Respond to Stress? Discover Why It Matters So Much With Anxiety
23 Jun 2024
Contributed by Lukas
In today's episode, Gina discusses how to improve your distress tolerance and thereby become more resilient in the face of stress and anxiety. A journ...
Cal Newport on Doing Less, from Say More
20 Jun 2024
Contributed by Lukas
Sharing a preview of the Say More podcast, where, in a special series, Boston Globe columnist Shirley Leung is opening up the conversation about stres...
1040: Finding Strength Within A Listeners Story Of Overcoming Anxiety with Gina's Guidance
19 Jun 2024
Contributed by Lukas
In today's episode, Gina shares a listener's story about her journey overcoming anxiety through the tools and processes shared here on the show. The l...
1039: Causes, Symptoms and Coping With Anxious, Intrusive Thoughts
16 Jun 2024
Contributed by Lukas
In today's episode, Gina discusses intrusive thoughts. This is a critical anxiety symptom that can often cause anxiety to become much worse as the tho...
1038: Melodies of Emotion: Using Singing as an Expressive Outlet for Stress Relief
12 Jun 2024
Contributed by Lukas
In today's episode, Gina shares with listeners a helpful tool for stress and anxiety relief: singing. From singing along to your favorite feel-good mu...
1037: Listener J Shares Her Media Fast Journey
09 Jun 2024
Contributed by Lukas
In today's episode, Gina shares a listener email about implementing a media fast in her life. J describes the journey of undergoing a media fast, cutt...