Fight Depression and Anxiety With Your Core Values 26/30 How to Process Emotions
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- Опубліковано 27 чер 2024
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Clarifying your core values is essential to fighting depression and anxiety.
You can learn to identify and act on your core values as an antidote to constantly struggling against your emotions.
In this episode we’re going to talk about how to create a life where you feel a sense of peace and integrity. You’re going to get a chance to clarify your values and see how striving towards them is the key to a fulfilling life, which is what I call happiness.
Russ Harris' Video on Values vs. Goals: • Values vs Goals - By D...
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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The first thing I thought was "man I'm glad that 15 year old has such a good therapist"
You’ve changed my whole world with me by doing what you do.
Thanks Brittney :)
You are amazing 👏
@@manishruhail4203 Reduce negative thoughts to have a healthier life with a simple practice. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me, make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63thank you very much for sharing this, i hope this will help me more relaxed and avoid overthinking
@@loidaremando635 Do meditation without any expectations. Change will happen within you. Since many years I have made it a habit to observe my breath sensations even when I am walking alone, speaking on the mobile, when reading, before sleep etc and I am feeling healthier and relaxed. No deep breathing needed. Stillness reduces negative thoughts. Do the practice daily to develop your mental muscles during these challenging times.Best wishes. Shyaaam Sir-Counsellor.
Been watching and taking notes from your vides religiously and they have helped SO much. Thank you for taking the time to put out this content in a structured format. These are things I already learned in therapy, but they never “clicked” because I never had a “step by step” guide. Your content feels like said guide to me and it makes it easier to learn all the skills and branch out to do my own research.
awesome! Thanks Andre
I agree ! been taking notes all the way, so many words stood out and makes sense. I have a session with my therapist tomorrow but , this has summed up everything I have been feeling and my reason for attending to begin with. Thank you Soo much for blessing me / us with these insightful , educating , healing words. Gods continued blessing upon your life.
Thanks Amanda
@@MANDS81 Try to reach a state of equanmity. Reduce negative thoughts to have a healthier life with a simple practice. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me, make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 Hi Shyaaam, greatly appreciate your advice. I have so many times but not often as I should. Usually when I pray in the morning and evening are my most unwinding moments. The anxiety has shown in my physical health, gallbladder to be specific.
God bless you for your thoughtfulness in Sharing. 💕
A fellow therapist here, coming to learn how to better counsel my clients. Thank you for your rich depth and genuineness
"There is so much more for you out there than the hedonistic pop psychology of coping skills and self-care." THANK YOU. Instant subscribe. I would love more videos about this topic.
She literally is a Godsend man. If I ever see her in-person I would just cry and say thank you 😭❤️🙏
I have been binge watching your UA-cam videos and just bought your "How to Process Your Emotions" course. I cannot thank you enough for making such valuable teachings available and accessible. This is exactly what I need to continue to grow in my life. You have a gift. Keep shining that light.
Me too
I just found your videos! 58 yr old rebuilding my life from square one. Valuable info! Redirecting my focus to identifying my values. It’s sounds better to enjoy the journey instead of the daunting task of achieving my goals. Thanks.
Chevelle, Reduce negative thoughts to have a healthier life with a simple practice. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me, make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
“Focus on the process, not the outcome.” 🙏🏽
Yes!!,& the practice mindset of what that means... 😮😮😊
Emma you are providing such a wonderful service. Thank you for sharing your time, talent, experience and wisdom.
Thank you so much!
For every person suffering from depression, listen to the voice of the Noble Qur’anm.ua-cam.com/video/Z5zh5QCsjYY/v-deo.html
This was soooo good that I have to watch it again. Very succinct yet deep. Thank you for this!
Thank you!
This video makes so much sense! I'm 55 and have achieved a lot of my major goals, yet have experienced a major depression recently, and have suffered from anxiety for years. I may have lost track of what I really value, at least in part. I have recently told my therapist I don't even know what I value anymore, or hardly remember. I'm going to write that list of 10 values to help . Thx so much!!
For every person suffering from depression, listen to the voice of the Noble Qur’anm.ua-cam.com/video/Z5zh5QCsjYY/v-deo.html😊
I’m 64 and right there with you, Sister. Take good care.
I'm 58 and value gardening and home keeping,cooking is an added value especially baking.
I avoid toxic people.
This video was kind of a milestone for my thinking. Values, integrity. So simple but I honestly never really thought about it. Now it makes sense to me why I feel like a little duckling in the wide ocean- absolutely terrified and helpless. I don't stick to my own promises! This was eye-opening. Thank you so much!
I'm facing depression for 14 years, and most videos are kinda useful, but in the long run not really because they kept value what you did in the past etc... for a person like me who literally lost and never lived his youth, and i feel really bad and guilty about it because every friend i have just lived everything while i'm here at 25 years without having accomplished or lived anything (not for my fault, it wasn't my choice), this video is pretty inspiring and it's starting to point me towards a precise point for go out from this depression, after a long time. Thank you :')
25 is still young. Start today. Even if you were 85. Start today. Values are about the present moment. the direction you're facing not where you are on the path. If you regret not being kind- be kind. If you regret not being adventurous- be adventurous. Start now to point yourself in the direction you want to go.
@@TherapyinaNutshell i will! Thank you and have a good day :)
Thank you so much
Wow just found you! That was an amazing 15 minutes. It was very refreshing to have someone give advise but justify it from different angles. You have a new fan.
Thank you
Thanks Sean!
When I made a list of my top ten values, I realized one of them includes all the others and is my core value. My top ten looks like this:
Kindness
LISTENING
Relationships
Learning
Wellness
Love
Contentment
Present
Peace
Health
I put "Listening" in caps because I realized that one is at the core of all the others. Here's why:
Listening means being kind with the other, valuing your relationship with them, giving expression to your love for them. It means being content with what is, it means being at peace with the present. For me to be able to really listen, I need to be well, I need to look after my health as much as I can. Truly listening always helps me learn about the other and about the world. Listening encompasses all my other values. It is my core value :)
Awesome! Listening is definitely also one of my values. It's really interesting to see how you practise other values by listening to yourself and others. Sometimes though I feel like listening to myself isn't very beneficial, when I am in depressed mode lol.
Oh one question. Where do I get this list of values that she mentioned?
@@ThaMobstarr buy the course, if you can. it should be in there
Since you mentioned health is another one of your values, LISTENING to your body may be at the connection between the two.
Thank you for sharing your values. 🫶🏼
Wow! Just wow. Never thought like this before, values over goals. Superb!
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You are talking directly to millions of people , thank you so much for making these videos 🙇
Thank you so much🙏
This is the reason I am in such a tough depression right now, I totally dropped my core values a couple of years ago and everything has just been like a confusing life in fight flight. Thank you so much för this and everything else that you are sharing to help people heal🌼
Rode from Sweden
I watched your “how to process your emotions series” all the way through twice. Your advice has helped me so much in my life. I feel more at peace with myself now that I know how to manage intrusive thoughts that don’t serve me. It’s helped me realize my full potential & I’m a lot more productive now. Thank you so much for what you do. It is greatly appreciated. ❤️
I am so grateful for people like you! Therapists need more recognition!
Ms. Emma, you are an angel to me. A God sent person.
Your example of values and goals is perhaps the best I’ve ever heard
These videos are like a warm hug for my soul.
Amazing, you described in 15 min what took me 5-10 years to figure out (essentially my 20s were a struggle with this). Living in accordance with my values took being vulnerable as you stated, but I started to feel better the more I was able to. Thanks for this video!
So much wisdom!!!
That’s actually blow my mind, thank you for doing this. 💗
It's as if you're talking directly to me. Thanks a lot. You're amazing.
Thank you. 🙏🏻
Literally what I did since her age. I wasn’t being the person I am inside, and it ate away at me. I am still repairing the damage.
How are you repairing the damage?…and how long will it take you?
I wish I knew. I’m repairing it through exercising my body. Eating healthier, more whole real foods. Spending time getting to know or “unknow” myself. Mourning my past and future. Not dating until I’m mentally capable. Bonding with my dog, longer walks, mental training games. Therapy. Some days I just lay in bed still. Like this week. After the 2nd shot of moderna hit me like a train. No idea how long it will take. I think I’m I will be recovering, relearning, and rediscovering who I was, who I am, and who I want to be for the rest of my life.
*also taking my “hobbies” aka my deepest desires seriously this time around. I also have a super tiny circle of people I talk with.
And meditation 🧘🏼♀️ journaling again 💗
@@DaisyAruba Reduce negative thoughts to have a healthier life with a simple practice. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me, make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
Well this makes a lot of sense! As a person who suffers from social anxiety sometimes i thought choosing happiness as a goal for myself can help me out ! But it literally made it worse because each time i feel anxious , i think that i am getting far from my goal but instead now , right here, i choose calmness , being kind to myself , connection and mental health as my values 💗
Will never be able to put into words how thankful I am for you and your courses! Thanks to your lessons and videos, I've never felt so hopeful and *in charge* of myself and that is so incredibly freeing and something I've never felt in my 30 years on Earth. Thank you, thank you, thank YOU for everything you do.
Everytime i face a problem, you come up with a new video. And the problem gets solved.
Best therapy videos on UA-cam. Thank you so much for all your effort to give this freely.
I absolutely love that you clarified values are NOT based on religion.
I tell everyone I know about this channel 😉
You are a great influencer to me and the examples you use about others make more understandable the directions you give. Thank you.
You're the best. Simple explanations, actionable plans.
I'm 33 Rebuilding my life starting with emotions thank you for your videos I listen while zoning at Walmart I feel less alone and more control over my future 🙏😊 💜
You have no idea the way your videos help me. Thank the Lord. Thank you so much.
Excellently explained. Thank you. So true how dissonance between values and actions is a profound reason for not feeling good about oneself. One feels like a fake! Shakespeare said : “ This above all : To thine own self be true”. That’s the very foundation of integrity.
Wish I would have had this kind of therapy when I was a teen. They just threw me on meds and I never learned coping skills.. just drugs.
A healthy approach to our mental attributes and processes. That's what I experience every time I watch one of your videos. Thank you for the reminder.
The best therapy channel hands down
One of the ways to feel positive energy is to take your attention away from the negative and focus on everything that transmits positivity to you. Have a beautiful day! 💜💜💜
I turned UA-cam notifications back on just to get notified when the next of your videos come up. I have to say this was one of the best ones. Absolutely spoke to me.
God bless you and your family. Be sure the work you’re putting out here is helping a lot of people ❤️🙏🏻
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Thank you! Thank you! I have become a fan. I just shared this with my adult children. You are a blessing!
This topic seemed relevant for helping process long term emotional obsessions and sure was - dropped a few light-bulb moments and tied into what other people have been saying. THANKS EMMA !
Can't agree more!
I think this is one of the best videos in the subject area of psychological, emotional, and spiritual health, that I've ever seen. Possibly the very best. Thank you.
:) thanks, I'm pleasantly surprised that it's getting such a good reaction
You have such a gift for presenting your knowledge in a personable manner. 🍃❤️🍃
Your videos are a UA-cam treasure! Thank you!
Wow, thank you!
You are simply amazing.. God bless you 🙏🏻
Great video, I really love the quote that self-esteem comes from integrity. It's such a misunderstood but crucial nature to understand about self-esteem! 🔥
Every single example and explanation is so valuable , Thank you so much for sharing this with the world
Glad it was helpful!
Thank you so much Emma! I've learned more through your videos than in my last years of therapy. The work you're doing is amazing!
So valuable! You are always right on the money! Thank you
That last line is powerful! Coping skills and self care are not enough
This video was so profound. Ive been going through this whole series and Emma I thank you so much for creating this!
I'm so grateful for your advice on many of the matters people suffer with. You explain solutions in a very digestible way, so it's easy to understand. I always look forward to your content. Thankyou 🙏🏻
Not a bad one in the bunch and I've gone thru many of Emma's videos. The tone she sets and the overall message is priceless. Please continue in your counciling as we very much need it.
I love this! Thank you!
Thank you so much for doing these. Much love💜
Your channel is so helpful, I watch every day. Thank you!
Love this video...Thank you Dr Emma 🙂
You brought me through heavy weeks. I want to say thank you very much.
I keep thinking about this video... It's a grower :) The idea that our values should be our focus rather than our fears and base instincts, but also rather than our goals, is a really helpful one.
I made a long list of all the things that I feel make life worthwhile... I have also thought about attributes I'd like to cultivate and the actions I can take that express those more fully (at the moment, I'm just trying to do a few things that scare me). Taking note of those things has made it easier to both plan my time and appreciate the good things as they come to me.
I think it's so easy to either be trapped in a reactive way of thinking - scared, angry, stressed, trying to bottle everything up and just survive - or else focusing on THE GOAL and ignoring all the nice things on the way. But we only get one shot at our own life, and living for our values is the way to be true to ourselves even when things aren't going our way.
I'm pursuing a career goal at the moment and at times I get frightened about the risk that it entails. But thinking about my values really helps. I value being brave. I value the career I am pursuing. I value giving my dreams a shot even if I know that there are sometimes things that get in the way. I value the sense of adventure that I feel when thinking about this uncertain future ahead of me. It doesn't feel entirely safe but right now, I have other, more important values than just being safe.
This is awesome! You & your videos have literally changed my life for the better! Thank you so much
Oh god..just when i needed to hear your voice Dr. Mcadam. You are godsend. Be well,take care. Many need you ,like i do. ❤️
Paromita, Reduce negative thoughts to have a healthier life with a simple practice. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me, make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 thank you for your concern and kindness towards me. 🙏 Take care.
@@paromitadesarkar1677 Since many years I have made it a habit to observe my breath sensations even when I am walking alone, on the phone, reading, before sleep etc and feeling healthier and relaxed. No deep breathing needed but a strong desire to transform from within is needed. Stillness reduces negative thoughts. Avoid constipation as poor gut health instantly affects mental health. Develop your mental muscles in these tough times. Best wishes. Shyaaam Sir-Counsellor.
@@shyaaammeneen63 oh Sir, you are right! I have been experiencing gut health issues since the time i started having anxiety. It has been roughly 6 years . The intial years were hellish..i read a lot of books , then since last year i have been better at handling the palpitations that would happen for no reason. I used panic more initially. Dr mcadam's videos have surely pushed the therapeutic process further. Your words are so comforting. Thank you so much. You would not believe how rightly timed your reply was. 🙏
Bonjour! Thank you from Québec, Canada! 🙏💜✨
This is amazing content. I listen to it, questions pop up, and it's like telepathy as you answer them exactly seconds later and it keeps going like that. This is a very refreshsing view how to look at values and work with them. Thanks for your time. Keep going 🙂
I love watching your videos, they're always so helpful! 💗
Thanks :)
Pure Gold!
Thank you for all of your hard work and helpful content. I really appreciate it.
This cleared up the confusion I was facing, thank you so much for your help ❤ God bless you!
You are one of the best psychologists I have ever come across! And the fact that you provide all this helpful information free online is amazing. I love you and have been watching your videos for over a year now. I wish I could find someone like you in my area but no such luck. I am 56 years old and struggle a lot with mental health issues. I just can’t find the right psychologist to feel comfortable with and seem to help me. It’s frustrating to say the least. But I always look forward to your videos as they do help me a lot. You are a wonderful human being. ❤️
That response was not the real me, someone has faked my account. But hi! keep working, there's always room for growth
This has helped so much 🦋 I stand by my core values 🦋
Emma I would like to thank you for educating us about mental health. Your information is priceless. It helped me immediately. Greetings from New York City.
This Video about VALUES is VALUABLE.. Too Good, pain avoidance is wrong and to overcome anxiety & pain what you are basically prescribing here is a sort of ERP .. Lead a life of values and good things will SURELY come to you is what you are prescribing here, thank you.. Wonderful Video .. .. I started watching your videos since April2020.. Now Thanks to you, I am in a totally different league .. .. I can write more here but want to keep it short & concise .. How to imbibe good values, THAT IS a very complicated lengthy issue
Thank you for your videos. You are helping me so much!!! I send you a big hug from Chile.
Thank you for bringing me back on my feet
Love it. Thank you!
It is very important to know what your values are and LIVE ACCORDINGLY. It gives us so much strength and resilience in face of adversity. I is amazing what benefits true integrity of character can bring.Thank you for your help and support.
You change our life Thank you for that 🙏 ❤
Thanks, I have really learned something, a goal driven life, versus a value driven life.... integrity, congruence, authentic self
This was such a helpful video. Been making notes all the way through both for myself and others. Thanks so much for these free bite size resources.
Love this!!!❤️❤️❤️❤️
This one is life changing, especially if one of your top 10 is living a life of integrity
So powerful, thank you.
In some of your other videos you talked about values. I kind of know about values but I wanted more. This video clarified it for me. Thank you
This was a brilliant video. Ive been using Act with clients for years but how you explain values is superb. Loved it. Thank you
Thank you . This is deep, helpful and meaningful !
I just happened across your videos and so pleased that I did. This one about values is such a powerful message!
Hi Emma. I'm an atheist and secular humanist who watches and enjoys your videos. You've given me a number of good tips and I often find myself jotting something down on the pad I keep near my TV when I watch you. I just wanted to express my appreciation for you _not_ relying on religion or faith in your therapy. I get that it's important and beneficial to _you,_ and I occasionally hear you make a brief reference to it, but if it were a substantial part of your videos they wouldn't be for me.
I consider myself an _agnostic_ atheist, by the way. That is, I have no belief in any gods (of the hundreds if not thousands humans have imagined), but I don't claim to _know_ that none exist. As with most things in life I'm skeptical yet open-minded. (I wish many more people were both, as I believe the world would be more harmonious.) As a staunch science supporter I respect that you seem evidence-based in your therapy, and I appreciate the articulate, easily-digestible way you present the information. 🙂
Yes! What they said!! :)
Thank you I needed this, years of drug abuse really hurt my inner self
Thank you Dr Emma ♥️
This is gold!
This was so relevant! As always, beautifully conveyed :)
Thank you. You explained to me how to enjoy the journey called life
You expanded on the meaning of that small phrase
I am taking a long time doing it but enjoying a course about the science of happiness
It is called the science of well-being
Again back to our values and our we inline with them
Thank you. May you be blessed for all the hard work you do!!!
You and the professor are on the same page
Thanks Alvina! I'd love to hear more about what you're learning
@@TherapyinaNutshell hi. It is me Alvina
I take this course from Coursera
The course is The science of Well-being
Professor Laurie Santos
Happiness can be learned
But Bias get in the way
Misconceptions. Knowing is not enough
Skills on how to be grateful but also savour the moments. Way more tools there
Why are expectations can trip us up
Understanding your annoying feature s of your mind
Intuition can also trip you up
How to overcome our Bias
Than the good stuff what makes you happy
Start talking about your values
Actually Penn state has a quiz to see what your signature strengths are
Found out my top 5
Now just doing week 6
Strategies for Better habits
Love the course. Just life getting in the wa
The course is 10 weeks long
Take care
They also did a course on Resilientcy
From another university
Fascinating
very cool, thanks for sharing :)
@@alvinagisborne3747 Reduce negative thoughts to have a healthier life with a simple practice. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me, make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
Thank you for this video. I just did the exercise where I picked my 10 (okay, maybe 13... with 6 big secondary options) most important core values. I discovered that optimism/encouragement may be the value I have most trouble living up to. I'm good at some of my other values like responsibility, dependability, and security. But some of my tendencies and thought patterns that make me good at those things can also make me seem like a Debbie Downer. I beat myself up a lot when I act too realistic (read: negative) while I should be having fun with my friends and family. So, if I feel so badly about that, then maybe it means encouragement is a core value that I truly want to convey but struggle to do so. I'll have to think more about working on that.
Thank you for posting
This was such an amazing episode! thanks a lot :)
That’s great I really enjoyed this ,live the way that you want to !
Yes, creating a meaningful life!