I’m willing to bet that, at some point, someone has suggested that you try journaling as a coping skill. I know I’ve recommended it to nearly every client I’ve had at some point, and I often get a disappointed look and a series of reasons why they don’t or don’t want to.
Maybe some of these sound like you:
“I tried journaling, but I couldn’t keep up with it.”
“There is too much to write, and I get overwhelmed.”
“I’m not Anne Frank, I don’t have anything interesting to write about, so what is the point?”
“I don’t want anyone to find my journal and read what I write.”
“How is writing down what I ate for lunch and how boring my meetings were going to help me?”
Good news! You don’t have to be Anne Frank to journal, and that is not all that journaling is!

There Are No Rules

• You do NOT have to write in your journal daily.
• You don’t have to include any details about your day.
• You don’t have to catch your journal up after not writing in it for 18 months.
• You don’t have to write in a way that makes sense to anyone but you.
• You don’t have to write your deepest, darkest secrets to benefit from journaling.
• You don’t need the perfect notebooks, pens, highlighters, or stencils to journal. Any writing surface or digital writing platform will work just fine, depending on your intentions.
• There is no need to have profound, unique insights in your journal. What you write is just for you.
• You don’t have to have complete sentences, proper grammar, spelling, or formatting.  
• Your handwriting doesn’t even have to be legible. You can scribble, write with your non-dominant hand, or write on the same line over and over again so that words can no longer be recognized.
• You can journal in images, sketches, bullet points, single words, or scribbles.
• You can choose whether to share it or not with someone you trust.
• You can lock it away and never look at it again.
• You can destroy the page when you’re done with it, or destroy it in the process of writing.

Reflection
What rules have you put on journaling? Are they holding you back from a potentially helpful coping skill or therapeutic tool?

Potentially therapeutic journal techniques include but are not limited to: gratitude journaling, writing about what went well in your day, “thorns and roses,” venting, reflections on your day, insights from your therapy session, notes for things you want to talk about in sessions, processing and exploring a difficult experience or emotion, writing a trauma narrative, stream of consciousness, mood and emotion tracking, art or collage journaling, photo journaling, autobiographical writing, composing a letter to someone you’ll never send, or writing from a prompt.

Reevaluate your relationship with journaling and give it another shot. It is one of many ways that can further our therapeutic skills and keep us focused on our goals between sessions. Find what works for you!

Author: McKayla Kagie Robinson, MS, PLMFT
McKayla is a Therapist at Healing Reflections Therapist. Contact her to set up an appointment.

In doing counseling with clients who have substance abuse concerns and disorders, I
often draw from the world of 12-Step recovery. One of the concepts that comes out of
the wisdom of AA is the idea of People, Places, and Things. In order for someone who
abuses substances or things like food or sex to change their behavior and maintain their
progress, it is usually necessary to change the people with whom they associate, the
places they frequent, and items with which they regularly come in contact. The world
that someone in that situation has created is often filled with other people who abuse
substances, places the person goes to use those substances, and items that are
components of their use pattern.

The comedian Bill Hicks once said that the only things a man needs in order to be come
someone who has an alcohol use disorder are, “the right bar, the right girl, and the right
friends.” I have always liked that quote because it acknowledges that anyone can
become someone who abuses something or other given a few circumstances. While I
appreciate the wisdom of the disease model of addiction and also see people who
abuse substances as having a likely chemical imbalance and a genetic predisposition to
addictive behavior, there is also a role that habit, modeling, and circumstances play in
substance abuse and life in general.

I have always felt that in the “nature versus nurture” debate, the answer is both. As
such, people who abuse substances tend to think in such a way as to maintain the
addiction and the circumstances that give rise to it. Changing people may be the
hardest of the three. It may mean cutting off contact with family or close friends
temporarily or indefinitely. Sometimes new ways of interacting with them can be
negotiated, but sometimes not. When I quit smoking cigarettes many years ago, having
a romantic partner who believed I could and should do and did not smoke herself was a
huge factor in the longevity of my ability to cease and desist from using tobacco. If
someone has a problem with methamphetamine and chooses to stay with their partner
who abuses meth also, one can imagine all of the temptation and other challenges that
will continue to bring into their life while they try to pretend that they are quitting in a
vacuum.

I have seen some of the places people should consider avoiding be the route to the
liquor store they normally go to, places that are trauma triggers that may make them
want to use to self-medicate, childhood homes, their drug dealer’s house and so forth.
Sometimes if avoiding those things is not suggested by a peer or professional, it does
not occur to the user. I have seen numerous people with alcohol problems believe they
can/should work in a bar and have encouraged them to consider other options. There
are countless rituals and routines around using that the person will benefit from
breaking or at least interrupting.

“Things,” can be paraphernalia, numbers in ones phone, the actual substance they use.
I have seen people hold onto a stash of tobacco, drugs, or alcohol because they say
they feel more comfortable still having it if they need it. While this may work as a form
of harm-reduction at first, it is likely not sustainable long-term. Initially keeping alcohol
around with hopes to one day drink in moderation also seems premature in my
experience. In short, every person who abuses substances or struggles with other
compulsive behavior has a list of people, places and things that they need to evaluate
and possibly partially or completely liquidate in order to best prevent relapses into old
behavior. These are always unique to each person.
​
Once someone is far enough along the stages of change to take action, they are more
likely to take this recommendation or see that this work needs to be done without
guidance. Sponsorship within AA/NA, counseling, or just some serious conversations
with concerned loved ones can also wake a substance abuser up to a lot of their
patterns of behavior and once they have this solid information, it is up to them to
personalize it and choose to take it from there.

Avoidance can cause prolonged grief, traumatic reactions and the like and, as such,
therapists typically advise clients to face their fears, explore underlying emotional
responses and the like. By contrast, avoiding people, places, and things is an adaptive
tool for people to use in recovery because they have likely already identified the
underlying emotion, have no sound reason to be around their substance of choice given
the corresponding cravings that may ensue, and are or will become aware that trying to
master regularly being tempted just isn’t worth it.

Author: Chris Scarberry, LPC
Chris is Therapist and CO-founder of Healing Reflections Therapy and is available to see clients in recovery.

A common theme that comes up in therapy is people holding the belief that rest is a bad thing and that they are somehow bad if they allow themselves to rest. Relaxation is often seen as a luxury rather than a necessity. Many people equate being busy with being productive, often neglecting the essential need to rest. Whether it developed from messages passed down in their family, their church, the Puritan work ethic, capitalistic influences on productivity and self-worth, or other cultural influences, the impact is the same- Shame. Shame prohibits people from doing what it is in the very nature to do for their own survival. 

Rest is not a bad thing. 

Is this you? Have you shamed yourself for not working enough? Do you prohibit yourself from taking a day off? Do you force your day off of work to perpetually become days of cleaning and project days at home? Where do you think you got that perspective from? Ok, sure, if you spend weeks in bed, that's probably gonna make you feel worse and is likely a sign of depression, but a couple days here or there won't make the world stop.

Winter is a great time to give yourself permission to relax and have some downtime. Plants and tree go dormant in the winter. Bears, squirrels, turtles, and even the worker bee hibernates and rests in winter. After a period of rest, the world bursts back to life in the spring. If we allow ourselves permission to rest, we may 

Still not convinced? Scientific research strongly supports the idea that relaxation is not only beneficial but crucial for overall health and well-being. 

Psychological Perspective: The Mind Needs Downtime

Psychology has long recognized the importance of relaxation in maintaining mental health. Chronic stress and overwork can lead to burnout, anxiety, and depression. Research in cognitive psychology suggests that taking breaks and engaging in restful activities helps improve attention, creativity, and problem-solving abilities.

Popular Harvard psychiatrist Daniel Siegel proposed the Healthy Mind Platter (see diagram below) that outlines the various key areas for a healthy mind and body, which include not only time for work and physical activities and sleep, but also time for relaxation, social connection and play.

One key neuropsychological theory supporting relaxation is the Default Mode Network (DMN), a set of brain regions active when the mind is at rest. The DMN is crucial for self-reflection, memory consolidation, and emotional regulation. When we relax, our brain shifts into this mode, allowing for better cognitive processing and emotional well-being.

Additionally, relaxation plays a critical role in regulating the autonomic nervous system (ANS). The ANS consists of the sympathetic nervous system (responsible for the fight or flight response) and the parasympathetic nervous system (which promotes rest and digestion). Chronic stress keeps the sympathetic nervous system overactive, leading to anxiety, poor sleep, and even depression. Engaging in relaxation techniques such as mindfulness, deep breathing, or even simple leisure activities helps activate the parasympathetic nervous system, restoring balance and reducing stress-related mental health issues.

Medical Perspective: How Relaxation Benefits the Body

The impact of relaxation on physical health is well-documented in medical research. Chronic stress triggers the release of cortisol, the body's primary stress hormone. While cortisol is essential for survival, prolonged elevation can lead to numerous health issues, including:

•  Cardiovascular disease: High stress levels contribute to hypertension, heart disease, and stroke.
• Weakened immune function: Chronic stress suppresses immune responses, making individuals more susceptible to infections.
• Digestive disorders: Stress is linked to conditions such as irritable bowel syndrome (IBS) and acid reflux.
• Sleep disturbances: High cortisol levels interfere with the body's ability to fall and stay asleep, leading to insomnia.

Medical research has found that relaxation techniques such as meditation, yoga, progressive muscle relaxation, and deep breathing lower blood pressure, improve heart rate variability, reduce inflammation, and boost immune function. Studies in psychoneuroimmunology (the study of how the mind influences the immune system) show that people who engage in regular relaxation activities have stronger immune defenses and better overall health outcomes.

Anthropological Perspective: Rest as a Cultural and Evolutionary Necessity

From an anthropological standpoint, relaxation is not just a modern necessity but an ancient practice essential for survival. Human societies throughout history have recognized the importance of rest and leisure.

Hunter-gatherer societies, for example, structured their lives around periods of intense activity followed by extended rest. Anthropologists have noted that these populations spend significant portions of their day engaged in socializing, storytelling, and leisure activities. Unlike industrialized societies, where work dominates daily life, traditional cultures incorporate relaxation as an integral part of existence.

In many indigenous cultures, rest is tied to communal well-being. Practices such as siestas in Mediterranean societies, tea ceremonies in Japan, and mindfulness in Buddhist traditions highlight the value of structured relaxation. These traditions suggest that relaxation is not merely about physical recovery but also about fostering social bonds and mental clarity.

From an evolutionary perspective, downtime is necessary for learning and adaptation. The brain consolidates experiences, integrates new knowledge, and strengthens neural connections during rest periods. This ability to switch off has likely played a role in human survival by enabling problem-solving, creativity, and resilience in the face of challenges.

Practical Steps to Incorporate Relaxation Into Daily Life

Understanding the necessity of relaxation is the first step; the next is implementing it into daily life. Here are some evidence-based ways to cultivate relaxation:
1. Mindfulness and Meditation -Studies show that mindfulness reduces cortisol levels and enhances emotional regulation.
2. Physical Relaxation Technique -Practices like yoga, progressive muscle relaxation, and deep breathing help reduce stress and promote bodily relaxation.
3. Set Boundaries and say No to things that you do not need to do.
4. Give Yourself Permission- assure yourself you are a good person, doing good things for yourself, and will be able to do more good things for the world when you allow yourself intermittent periods of doing NOTHING.
5. Scheduled Downtime - Setting aside time for non-work-related activities, such as reading, painting, or spending time in nature, improves overall well-being.
6. Social Connection - Engaging in meaningful conversations and social interactions helps reduce stress and fosters a sense of belonging.
7. Quality Sleep - Prioritizing good sleep hygiene (such as limiting screen time before bed and maintaining a regular sleep schedule) allows the brain and body to recover.
8. Nature Exposure - Research shows that spending time in green spaces reduces stress and enhances mental clarity.

Relaxation as a Fundamental Human Need. Relaxation is not a sign of laziness, badness, or inefficiency; it is a scientifically supported necessity for both mental and physical well-being. From a psychological perspective, it enhances cognitive function and emotional resilience. Medically, it lowers stress-related health risks and strengthens the immune system. Anthropologically, relaxation is deeply embedded in human culture and survival. 

By embracing relaxation as a fundamental part of life, individuals can achieve better health, improved productivity, and greater overall happiness. In a world that constantly pushes for more, taking time to slow down is not just beneficial, it is essential. So go ahead, on the next snow or rainy day, listen to your body when it says it wants to stay in bed. Treat yoself! Your body will thank you later.

Author Megan Garza, MA, LMFT
​AI assisted content

The word is out. Winter is in!
The fresh white snow. 
The cozy evenings snuggled inside in the warmth. 
Fire crackling in the fireplace. 
Mug of hot cocoa in hand. 
 
It all sounds great, doesn’t it?
Well for 10-20% of adults in the US, this is not the coziest season of year. But rather, the season of the winter blues or Seasonal Affective Disorder (SAD).
But what causes this?
1. Less sunlight
• It is not just the physical lack of sun on your skin, but a shift in biological clock that occurs when there is less sunlight. This internal clock is responsible for regulating mood, sleep, and hormones.
2. Brain chemical imbalance
• Because sunlight helps regulate serotonin (which contributes to feelings of happiness), a lack of sunlight in the winter can exacerbate feelings of sadness.
3. Melatonin boost
• Melatonin is a chemical that affects your sleep patterns and mood. With the lack of sunshine, an overstimulation of melatonin can occur. Symptoms of this include feeling sluggish and sleepy. 
Ok, the cold dark days are causing my sadness. What can I possibly do about that?
Well. While you can’t control the season or weather, here is what you can do…
1. Start or resume therapy. Our therapists at Healing Reflections Therapy are available to help in-person or virtually. 
2. Spend time with people who bring you glimmers of joy
3. Spend time outside in the limited window the sun is shining
4. Adding light to your space that mimics the sun’s light
5. Discover a new indoor hobby or rediscover one that you have not done in a while. Need ideas? Maybe baking a new recipe, painting, journaling, make a soup, reading a new book, do a home yoga or meditation video.

Reference
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

Author: Anne Marie Mathews, MS, SMFT
I am currently accepting therapy clients. Feel free to reach out if you need help.

​We know this is a scary and uncertain time for many of us as we worry about our health and economic futures. Being faced with idea on an extended quarantine can bring up a lot of overwhelming feelings. Perhaps you've noticed more headaches, muscle tension, fatigue, or stomach aches? Your body may be trying to tell you that it is in distress and needs help soothing itself. Thankfully, there have been many people and places that have stepped up to meet the public need.

1) Watch a new movie or TV show to distract yourself:

Movies can be a great distraction and escape from our daily frustrations
Universal studios is releasing movies to stream that are still playing in theatres
https://totallythebomb.com/universal-is-releasing-movies-online-that-are-still-in-theaters-including-trolls-world-tour?fbclid=IwAR3ywHth8TXWE1tf__vqs6HMd1OJtvnsISkk2Hk0_b0KVAXuJEdxRSIZYZc

Disney will also be releasing Frozen II 3 months early to stream.

Netflix has an option to watch movies online with friends!
https://www.gamespot.com/articles/netflix-party-lets-you-watch-with-friends-online-l/1100-6474858/?fbclid=IwAR0N4v_crULpvbbbax0IT3tVmRVTzBL9Uj0Ny0lADstQMCk6wLTaSz8LaMw

Or maybe binge a new TV show
https://www.buzzfeed.com/kaylayandoli/tv-shows-to-stream-if-you-need-a-good-laugh?utm_source=dynamic&utm_campaign=bffbbuzzfeed&ref=bffbbuzzfeed&fbclid=IwAR2uH4tBl7swxOmLeu9sj2wbnKfffBO0FxmNq7e6CamYUBmPd5SuFJb_q9Q

2) Meditate
We need time to relax our bodies with all this stress. Artist Lizzo has been leading online meditation sessions to help calm the community.
​https://www.dailydot.com/irl/lizzo-meditation-coronavirus/?fb=dd&fbclid=IwAR0SG_bzGCxshkrEIYEFGHLi3Vm2jFLoOLFPDKsPxZiofyhlVBYuznack3c

There are lots of apps like the Calm app, woebot, headspace and others that can help you learn to meditate.

3) Learn how to Support your community:
Children's Advocacy Services of greater ST. Louis is offering a webinar for supporting children deal with stress of the virus on March 18 at 1:30 pm. http://bit.ly/casgslcoronaviruswebinar.

Check out the united way resources
https://cdn.discordapp.com/attachments/520648293605441541/689550992957505536/united_way.jpg?fbclid=IwAR0CX7kDO3FS0gcDSmpg4L9KI4Si9HGiV8MIYoBf0TCwqqXYOM7ic5sX5dc

Get help for yourself
https://mhanational.org/covid19?fbclid=IwAR1dHEpS-0e12JTSiNc9BiwQR81e0FhS65UM0IUofnS8wzUYMUXLDBGYb4w​

4) Take some new educational classes:

Scholastic is offering free courses to help your child learn  

https://www.cnn.com/2020/03/15/us/scholastic-coronavirus-students-trnd/index.html?ofs=fbia&fbclid=IwAR11BvJuXo9ZhlKiaB14WL6dZGWd3Pk9Decj3JEX6w-1S2-DHeVUVY7PyAo​


Multiple education companies are offering learning opportunities including Harvard
www.amazingeducationalresources.com

Podcasts like Theaboutsexpodcast, TheLastPodcastonTheLeft, AskaMortician, and CreepyClub all provide a wealth in information on unique topics from ghosts to sex, and death.

5) Take a virtual tour of a national park
​https://totallythebomb.com/heres-33-national-park-tours-you-can-take-virtually-from-the-comfort-of-your-home?fbclid=IwAR0H4QNnOOs1FTgFFxrKv9vJcrCHz83DHZ6ciGke2oJpstZEpUwWZHj_9o8


6) Tour a Museum Virtually
https://anamericaninrome.com/wp/2020/03/italy-museums-visit-for-free-online/?fbclid=IwAR2wAdpGiyp7N689FqlA2rY1xp4MmJER57DjMndAfQ9dMSSZ2pXO6FqaG9A

​Check out art from Paris Museums
https://kottke.org/20/01/paris-museums-put-100000-images-online-for-unrestricted-public-use?fbclid=IwAR3890Gvkzki3YuKhKRu_-7dkXIy4DnP6eiTt326_foMIU4nsKMt_MjZGTs

Tour a Historical site too 
​https://totallythebomb.com/33-historic-tours-you-can-take-virtually-from-the-comfort-of-your-home?fbclid=IwAR1X9tw_zx4CPYpw3hfGnGa9aXmOGLL4AiEztqaLLjZGqZzqFHGVL9cRmyI

7) Go on a Virtual Field Trip to the Zoo or even Mars

docs.google.com/document/d/1SvIdgTx9djKO6SjyvPDsoGlkgE3iExmi3qh2KRRku_w/preview?fbclid=IwAR3fcbhWLgJcaQITxB0niiX9fmq0yqWQ1xszKE3Z3sSGBuPfEuAu4yXatxg​

Check out NASAs public library of free images
https://www.diyphotography.net/nasa-makes-entire-media-library-publicly-accessible-copyright-free/?fbclid=IwAR0HReZYiNRQ694JX61SdOWym8MWmcEtJ3otLOG80qGATv_fW2gS1va_22Y

8) Laugh a little
Watch some comedians on youtube or netflix. Laughter is the best medicine they say.

9) Read some books
Your library has free books you can rent and download to your kindle app. 
Audible will also give you a couple audio books free with a subscription.
Amazon frequently offers free books available to download each month, or get the unlimited subscription for $10.

10) Learn a new language
This is a great opportunity to learn that language you always meant to. There are many podcasts dedicated to helping you learn. Check out Coffee Break podcasts.

11) Garden
This is a perfect time to plant some seeds and grow some fruits and vegetables. Start prepping your garden for spring. Get some fresh air. Gardening is great exercise too.

12) Learn a new hobby
This is the perfect time to learn to play that guitar that has been sitting in your basement, to finally figure out how to crochet, to complete the jewelry making project, to finally figure out how leatherworking is done (see Tandy leather), to learn the art of blowing glass or resin making, to hone your cooking, to try out all those projects on your pinterest board, to practice your calligraphy...whatever it is youtube has so many videos on perfecting your craft and facebook has many groups you can join to help you improve your skills.

Perennial St. Louis will be posting online tutorials for crafting and upcycling in a sustainable way.

13) Practice Yoga
Https://m.youtube/watch?feature=share&v=wsfLjSH-q44

​https://totallythebomb.com/15-free-fun-virtual-workouts-to-get-your-exercise-in-while-you-are-at-home?fbclid=IwAR1SziNVATY8Ae8lRTQrVQR3qlZuzAwhla4fv1LvzceprNRi0QXLKzpzY8U

14) Re-connect with Family and Friends
So often in the modern world we have complained about social media and work driving us apart. Take the time to reconnect with your loved ones. Call or skype them, dust off the boardgames from your closet, share a puzzle together, get out that deck of cards, maybe even share stories or poetry.

15) Home renovations
You are home. You probably have projects you've been meaning to get to for a while. Pour your energy into something productive.

16) Scrapbooking 
Whether you have the scrapbook supplies you've been meaning to get to since your kid was born (and they are now 10) or you have an online album you were meaning to create, now is the time to sort and organize your memories into something meaningful.

17) Pet love
Animals can provide great comfort in times of stress. This is a great time to get in those extra snuggles and walks that make you both feel better. Animal videos on youtube are always great. Have you seen the videos of Fiona the baby hippo? Adorable! 
https://www.cnn.com/travel/article/cincinnati-zoo-coronavirus-fiona-hippo/index.html?fbclid=IwAR3cx7BAmPirnLaVEPZcrQKQE1uTyZy_M3WYjoQ7KwoX0TvxkWd4zhZZAk0
​See her here:
https://www.facebook.com/events/2915534028492292/
 
watch other cute animals
https://www.thedailybeast.com/stay-sane-during-your-quarantine-with-these-animal-livestreams?source=TDB&via=FB_Page&fbclid=IwAR1fps5sBAUDFheN7zL0MbhjMwB2GsQvqJwnS0HZhi102OMv--zNp0_PGxw

​Check out these funny cat tik toks
https://www.huffpost.com/entry/cat-tiktoks-we-need-now_n_5e70f0e8c5b6eab7793d3e2f?utm_campaign=hp_fb_pages&ncid=fcbklnkushpmg00000063&utm_medium=facebook&utm_source=main_fb&fbclid=IwAR2oADk1zbYnhMdQivotC1EP-5biS_vehhYrZZbfgs1wjrKQJ8nwZTmDRT8
​
18) Spa Day at home
Your body needs relaxation. Take a warm soothing bubble bath, add those candles and essential oils, maybe turn on some relaxing music. Put a blanket in the dryer and then wrap it around you when it's nice and warm. Make yourself a cup of hot cocoa or tea, and wrap your palms around the mug allowing yourself to feel the soothing warmth while you inhale the pleasant aromas. Maybe add some marshmallows if you have them. Get out your box of nail supplies and pain and buff those nails. Try that paraffin spa or massage cushion that has been sitting in a box for years. You can fill some rice into a sock, infuse eucalyptis oil and you have a nice face mask. Check out pinterest for ideas for homemade spa essentials.

​19) Listen to music

Music is usually one of the most calming things for people. Get out your playlists, maybe bust out your cds, watch some youtube videos, listen to spotify.  Some musicians like the singer from Coldplay have been doing impromptu online concerts. Cellists like Hauser have been creating beautiful peaceful content. Don't forget to sing and dance while you are at it!

Clownvis Presley is also providing online entertainment in upcoming broadcasts online
 https://www.facebook.com/ClownvisPresley/

Enjoy a free concert
https://www.npr.org/2020/03/17/816504058/a-list-of-live-virtual-concerts-to-watch-during-the-coronavirus-shutdown?utm_campaign=npr&utm_source=facebook.com&utm_term=nprnews&utm_medium=social&fbclid=IwAR1GS3yF8sAlvJ6zZNcj7JW8HDcfjfHHlWBPG6PE2AipX6pciez9SAMs4Fw​

More live concert links
https://www.stayathomefest.com/?fbclid=IwAR19yYnShCXaLMHWhmz8IOLMElddnlS8x-MzRVLF2zdWJpPHSdkXj44M6fE

​20) Catch a broadway show
Multiple Broadway, orchestra, operas, and high school theatre companies are continuing their shows, only doing them online for others to enjoy.  It's a great time to take in some free culture.
​https://playbill.com/article/15-broadway-plays-and-musicals-you-can-watch-on-stage-from-home?fbclid=IwAR0Ptyqeh4WCxJ5dy3ntGr-AHDAFZckWAmIzMwEHHqDd2xEhuMusP__mvKw
​
More concerts and performances here
https://www.pbs.org/newshour/arts/the-show-must-go-on-if-youre-isolated-at-home-watch-these-performances?fbclid=IwAR0hTCPzYzmO0V5f5U_L3i7Zx7_t6wwpUm4tD2kWeZws7ZOPYISvc68omeM