This totally makes sense!! I have a way to "fight" intrusive thoughts: acknowledging them and letting them warning me without actually doing what they are telling me to do to "stay safe". Tonight when i got into bed i had some pain in my legs and some tension to release bc of a long walk i had to do in order to take a 5 hours long exam. I experienced something i would describe as hypnic jerks a couple times too bc my body just couldnt relax and my brain was constantly telling me to move my legs bc staying still was only going to make them hurt more. I recognized that this was an intrusive thought and i was just following what it was telling me by moving my legs. So i stayed still. My brain was panicking for a bit but then it realized there was no real threat and i could fall asleep, and also slept pretty decently throughout the night! Intrusive thoughts are just like a broken alarm. If you choose to listen to it you'll just always be anxious looking for a threat that wont come. The more you try to ignore it the more the sound of it will annoy you. But if you aknowledge that you'll fix it without actually looking out for a non existent danger, the easier it will be to coexist with it.
Hi Thea! Thanks for sharing this! When I was reading here, it made me think of compulsions, you feel a strong urge to do something that will release tension, take away that anxious feeling, and although it feels better temporarily - it teaches the brain that you have to keep doing things not to feel anxious which makes you more anxious long term! So well done 👍 Very important, again thanks for sharing!
This is a great analogy Daniel, thank you. When my feelings are overwhelming I find that journaling helps so much to calm me down. It’s as though I’ve acknowledged the thoughts, rather than just let them circle endlessly in my mind. I feel a great sense of relief, and I can move on with the rest of my day without the need for rumination. Making a few notes at a set time each day sounds helpful- a scheduled ‘worry time’ almost. I find the more I try to suppress my thoughts/feelings, the more they like to appear during the night in need of attention!
Hi Lucy! Thanks did this kind comment and for sharing! Especially the last part “like to appear during the night in need of attention”, very good point. It is when it’s dark and quiet that any suppressed thoughts are likely to pop up. Even more reason to listen to them daytime 👍
Hi Coach Daniel, my name is Clinton, I know this is an older video so maybe you won't see this but I just wanted to share my experience after discovering your channel and philosophies this week. I've been struggling with insomnia but more specifically the anxiety that creates it for the past 2 months. I had a triggering experience with a family member that I'm not on good terms with back in late June and it brought up a whole lot of issues. Since then I've started seeing a psychiatrist but also a therapist who is helping me through CBTi but also with processing and learning to manage my anxiety. I am taking medication through my psychiatrist to help me balance out but I've always been of the philosophy that medicine for mental health is generally only as effective as the work you put in emotionally/mentally in therapy to tackle your issues. Medicine can sooth the body but it can't sooth the mind/soul. Your approach and perspectives are very kind hearted and similar to how my therapist is walking me through the difficult time in my life right now. This video specifically, the acknowledgement of thoughts and your brain and not running from them has really helped me feel a perspective shift since discovering your channel this past Tuesday. It's scary at first to say "i cant ever make myself sleep, it's impossible" or to acknowledge the fears from anxiety head on but I find the more I've been doing it in that nonjudgemental passing thought way, it feels like I focus a little less on fighting for sleep and more on wrestling with my anxieties and learning to manage those. The perspective on how we can antagonize wakefulness is something I'm really wrestling with too because I notice myself doing exactly that even when I don't want to. I think you said it in another video, normally, you don't have a relationship with breathing, it just happens, sleep should be the same. Thank you for sharing all your videos in the open like this.
Hi Clinton, I do get a notification for comments on all videos… and I’m glad I do because otherwise I wouldn’t have seen this one 😊 So so glad you came across the channel, that our way resonates and that it’s similar to what your therapist teaches. Thanks much for sharing and for the support 🙏!! Be well now and be in touch
This is what keeps happening to me. Yesterday I tried to be as active as I could. I had gotten 4.75 hours of sleep ( my pattern is 2, 3.5, 0, 4-5 then repeat) for years now. But has taken a tremendous toll. I got up yesterday, completely stiff, fatigued. Did yoga for 20 minutes and that was a struggle. Then I went to my son in law’s graduation celebration from med school, interacted with family and my grandson all day. Came home in the evening and watched tv and these videos with you and Martin trying to educate myself and give me hope. I was so “sleepy” so I moved my sleep window up 30 minutes both directions. Then right at bedtime I had that thought “will I ever be able to get up and go to work again?” Then hyper arousal kicked in, I asked myself if this was a real threat, anything that I need to “fix” now? I told myself “all is well” but sleep was very poor. 3 1/2 hours, what I call superficial or twilight sleep. If it would of been no sleep then that is when suicidal thoughts kick in. Mind you, I never wanna die when I am getting good sleep and enjoy life for the most part. I hurt all over bad this morning. Don’t know how to get through the day. It can take hours to get moving. But I know I need to move, but it’s so hard. I am winded just because of pure exhaustion. All my muscles and joints hurt. For me insomnia has been a “progressive disease.” Days like this (they are so often now) I ask God to take me, but I am trying so hard to live. So hard. I have 3 kids and a grandson. I have support all around me. I want this CBT-I to work for me! I want my life back. It is so hard to function at anything when I feel this way. But I know I have to build sleep drive. I signed up to volunteer at a local food pantry starting tomorrow as well as a horse sanctuary to do chores. I am looking at it as that I want to go do something, not as being active with an intent to build drive so not to create sleep effort. I don’t want to get worse and it is so bad now. I am living off of my house money right now, trying so hard with CBT-I to get well, have a quality life, with hope that I will be healed with CBT-I and work again. For anyone struggling reading this, please educate yourself and do CBT-I so you don’t get worse. Please. I wish I would have known about this sooner.
Monica! Sorry to hear you're struggling a lot right now. I think a great episode for you would be episode 346, and also 347. I know it's tough but you know, insomnia cannot survive without attention. It's the oxygen it needs to survive. Without it, it no longer exists. And when you know how many hours you slept, when you keep track of a pattern, when you know how many years you've had it...that's the attention that keeps it going.. And efforts are also very important.. when you try to be active to sleep more, that's effort. When you want CBT-I to work for you that's effort. When you try to build sleep drive, that's effort. Here's the thing, when you do all these wonderful things like yoga, being active, volunteering without intent, without any goal. Just because you feel like it. Just to be there. Just because that's what you're doing, then you're no longer producing effort and then, when you no longer try, all kinds of good things come your way. Hang in there Monica and thanks for the support and for spreading the word!!
The Sleep Coach School Thank you so much Daniel. I appreciate your advice and all this makes so much sense. I have done absolutely everything with the effort to sleep. Today I volunteered and I enjoyed it so much. I was in my head alot, but I know this is gonna take practice. Today was a better day.
Today was a better day, so happy to read this! Everything is just different when we don’t have any particular goal... it leads us on a nice path. Well done Monica and be in touch!
Hi Monica. How are you doing now? It sounds like I am in a similar boat. When you say you did CBT-I, did you do an actual course? Or are you following Daniels course? I'm trying to figure out what to do. I have exhausted all other options as far as medication, TMS. Any suggestions? Thanks
@thesleepcoachschool I think this needs further explanation- yes you go to a scary place to Expose yourself to fear, but the point is not to react to scary thoughts with secondary fear but rather aknowladge and pass by them, no matter how load it screams, but stay present in the feeling. Once it peeks it dies down. So arguing with irrational thoughts is not the solution.
Hey Daniel, im doing a lot better thanks to your videos. i have one frightening thought that i still put away from time to time. the thought is that sleep deprivation can lead to psychosis state. so since i learned a lot on your program i tried to face the fear today and get some knowledge on what is actually a psychosis state. unfortunately i learned that indeed sleep deprivation and lack of sleep can play a role. how to deal with this thought? i am still fearing this eventhough i know i made many great days without sleep.
Hi Lars I’m so glad things have gotten easier 😊! This is a common fear, we’ve talked about it many times but I’d check Heard online #4 and you can also just browse the channel. There’s no evidence this is true, but in the other hand if we try forcefully to convince ourselves, that can be like a shouting match! So often it helps to just allow frightened thoughts with a “thanks brain for the warning”.
Hi, Daniel! Ive been having trouble sleeping for a month now and even if I feel drowsy when I try to close my eyes these racing thoughts often invade my head which starting to make me feel that closing my eyes/sleeping is kinda making me sleepy. And oh, my kind of racing thoughts aren’t even anxious or intrusive thoughts but just random thoughts like for example… a certain event that has or (never even) happened in your life, conversations or voices of people you knew, songs that kept playing in your head, etc,. How should I handle that?
Hi Lauren, I think if we do anything with the idea to distract ourselves from how we feel, that can really amplify the emotions we want to get away from. But just singing because we feel like it, that’s nice!
I am struggling so much. I’m so tired all the time and I feel like nobody around me can relate. Every night for the past 2 months I lay down restless with anxiety. I hate this life now. I used to be so happy and rested.
So sorry to read this just now Natalie, but, I’m glad you found your way here. If you just spend a little time here learning and listening to the stories, you’ll see things get easier and easier again. Rooting for you
Hi Daniel, thanks for all the amazing content! I seem to have 2 kinds of racing thoughts, the negative ones are worries are anxiety based where i think about the likes of my bills and issues in my life. I am learning to challenege some of these negative assumptions so hopefully, I'll have less of them. The other kind of racing thoughts are excitement and imagination based espwcially since im a creative and my mind seems to be most brilliant at night. Some of these ideas are for social media, like what new contents i can have to draw attention, which im starting to question if its all worth it and what it says about my sense of self worth. But others ideas are genuinely creative concepts which gets my juices flowing. Does this mean i should let the ideas come and sleep till ive exhausted my mind? Would love to hear what you think about all of these types of racing thoughts i have. Sometimes i wknder if we would think so much if we lived in a small village in mother nature, seems modern society is just filled with too much stuff.
Hi! Anytime, so glad you’re liking it 🙂 I do believe there are sort of two kinds of racing thoughts, threat and opportunity derived ones. Either our brain is trying to keep us safe because it thinks there’s a danger, coming up with lots of options. Or it is trying to keep us safe but taking advantage of some opportunity, coming up with lots of ideas. It’s always about survival, which can mean not perishing or thriving!
Hello sir Daniel, I’ve been following you for a while now and I am really interested in your videos. I just want to ask I am consistently monitoring if I was able to sleep or not and as a result, it made me not sleep at all! Even in the day time I always thinking if “I can sleep this night or not” please help me what to do. Looking forward to your responses.
@@thesleepcoachschool8192 Thank you sir Daniel, so basically I just let time to pass and it will resolved this on his own? I have anxiety and its really hard for me.
I actually practiced this and still stayed up all night, but like I told you earlier, I was more accepting. I just don’t wanna have another night of no sleep. Have to work and really wanna get back to work. Don’t want the insomnia to rule my life anymore.
Monica, I'm glad you checked this out and you know...even the best guidance (not saying this is but just as an example!) can become an effort if there's intent attached! For example, if someone says "I tried this but I still didn't sleep", then that signals that they were trying something to sleep more. And whenever we do something with the intent of sleep, then we sleep less! It's very paradoxical in the sleep world, the more you want to sleep, the less you get. The more you go towards that it's ok if you don't sleep that much, the easier sleep comes your way. Hang in there!!
It’s really hard to tell myself that I have SFI/ chronic insomnia without causing so much anxiety 😅 do you recommend mixing these 3 techniques or just sticking to one?
Absolutely understand!! And you know, just one thing that takes you from “I can’t have these thoughts!” to “I have this thought now, and it’s ok, I don’t have to try to change it”… that’s all you need 👍
Hi Arjun, sorry to hear but glad you’re here. You know, the first step, and most important one is learning. Understanding insomnia is the key. I tell my clients that I don’t expect anyone to sleep better in the first week or even first few weeks. Good sleep comes after worrying less, and worrying less comes after there’s no more mystery, and that - that comes from education. Hang in there and just make sure you learn, and sleep will come your way.
This totally makes sense!! I have a way to "fight" intrusive thoughts: acknowledging them and letting them warning me without actually doing what they are telling me to do to "stay safe".
Tonight when i got into bed i had some pain in my legs and some tension to release bc of a long walk i had to do in order to take a 5 hours long exam. I experienced something i would describe as hypnic jerks a couple times too bc my body just couldnt relax and my brain was constantly telling me to move my legs bc staying still was only going to make them hurt more.
I recognized that this was an intrusive thought and i was just following what it was telling me by moving my legs. So i stayed still. My brain was panicking for a bit but then it realized there was no real threat and i could fall asleep, and also slept pretty decently throughout the night!
Intrusive thoughts are just like a broken alarm. If you choose to listen to it you'll just always be anxious looking for a threat that wont come. The more you try to ignore it the more the sound of it will annoy you.
But if you aknowledge that you'll fix it without actually looking out for a non existent danger, the easier it will be to coexist with it.
Hi Thea!
Thanks for sharing this! When I was reading here, it made me think of compulsions, you feel a strong urge to do something that will release tension, take away that anxious feeling, and although it feels better temporarily - it teaches the brain that you have to keep doing things not to feel anxious which makes you more anxious long term!
So well done 👍
Very important, again thanks for sharing!
Excellent! Your going from the conscious to the subconscious!!!! "Repetition builds habit, habit makes for change!" Does take time however.
😊🙏
This is a great analogy Daniel, thank you. When my feelings are overwhelming I find that journaling helps so much to calm me down. It’s as though I’ve acknowledged the thoughts, rather than just let them circle endlessly in my mind. I feel a great sense of relief, and I can move on with the rest of my day without the need for rumination. Making a few notes at a set time each day sounds helpful- a scheduled ‘worry time’ almost. I find the more I try to suppress my thoughts/feelings, the more they like to appear during the night in need of attention!
Hi Lucy! Thanks did this kind comment and for sharing! Especially the last part “like to appear during the night in need of attention”, very good point. It is when it’s dark and quiet that any suppressed thoughts are likely to pop up. Even more reason to listen to them daytime 👍
This is so brilliantly helpful Daniel. Mainly yes, for the dreaded insomnia, but for all anxiety and upsetting thoughts ...ever appreciative, Lucy
So so glad you found it helpful 😊
Hi Coach Daniel, my name is Clinton, I know this is an older video so maybe you won't see this but I just wanted to share my experience after discovering your channel and philosophies this week.
I've been struggling with insomnia but more specifically the anxiety that creates it for the past 2 months. I had a triggering experience with a family member that I'm not on good terms with back in late June and it brought up a whole lot of issues. Since then I've started seeing a psychiatrist but also a therapist who is helping me through CBTi but also with processing and learning to manage my anxiety. I am taking medication through my psychiatrist to help me balance out but I've always been of the philosophy that medicine for mental health is generally only as effective as the work you put in emotionally/mentally in therapy to tackle your issues. Medicine can sooth the body but it can't sooth the mind/soul.
Your approach and perspectives are very kind hearted and similar to how my therapist is walking me through the difficult time in my life right now. This video specifically, the acknowledgement of thoughts and your brain and not running from them has really helped me feel a perspective shift since discovering your channel this past Tuesday. It's scary at first to say "i cant ever make myself sleep, it's impossible" or to acknowledge the fears from anxiety head on but I find the more I've been doing it in that nonjudgemental passing thought way, it feels like I focus a little less on fighting for sleep and more on wrestling with my anxieties and learning to manage those.
The perspective on how we can antagonize wakefulness is something I'm really wrestling with too because I notice myself doing exactly that even when I don't want to. I think you said it in another video, normally, you don't have a relationship with breathing, it just happens, sleep should be the same.
Thank you for sharing all your videos in the open like this.
Hi Clinton,
I do get a notification for comments on all videos… and I’m glad I do because otherwise I wouldn’t have seen this one 😊
So so glad you came across the channel, that our way resonates and that it’s similar to what your therapist teaches.
Thanks much for sharing and for the support 🙏!! Be well now and be in touch
This is what keeps happening to me. Yesterday I tried to be as active as I could. I had gotten 4.75 hours of sleep ( my pattern is 2, 3.5, 0, 4-5 then repeat) for years now. But has taken a tremendous toll.
I got up yesterday, completely stiff, fatigued. Did yoga for 20 minutes and that was a struggle. Then I went to my son in law’s graduation celebration from med school, interacted with family and my grandson all day. Came home in the evening and watched tv and these videos with you and Martin trying to educate myself and give me hope. I was so “sleepy” so I moved my sleep window up 30 minutes both directions. Then right at bedtime I had that thought “will I ever be able to get up and go to work again?” Then hyper arousal kicked in, I asked myself if this was a real threat, anything that I need to “fix” now? I told myself “all is well” but sleep was very poor. 3 1/2 hours, what I call superficial or twilight sleep. If it would of been no sleep then that is when suicidal thoughts kick in. Mind you, I never wanna die when I am getting good sleep and enjoy life for the most part.
I hurt all over bad this morning. Don’t know how to get through the day. It can take hours to get moving. But I know I need to move, but it’s so hard. I am winded just because of pure exhaustion. All my muscles and joints hurt.
For me insomnia has been a “progressive disease.” Days like this (they are so often now) I ask God to take me, but I am trying so hard to live. So hard. I have 3 kids and a grandson. I have support all around me. I want this CBT-I to work for me! I want my life back.
It is so hard to function at anything when I feel this way. But I know I have to build sleep drive. I signed up to volunteer at a local food pantry starting tomorrow as well as a horse sanctuary to do chores. I am looking at it as that I want to go do something, not as being active with an intent to build drive so not to create sleep effort.
I don’t want to get worse and it is so bad now. I am living off of my house money right now, trying so hard with CBT-I to get well, have a quality life, with hope that I will be healed with CBT-I and work again.
For anyone struggling reading this, please educate yourself and do CBT-I so you don’t get worse. Please. I wish I would have known about this sooner.
Monica! Sorry to hear you're struggling a lot right now. I think a great episode for you would be episode 346, and also 347.
I know it's tough but you know, insomnia cannot survive without attention. It's the oxygen it needs to survive. Without it, it no longer exists. And when you know how many hours you slept, when you keep track of a pattern, when you know how many years you've had it...that's the attention that keeps it going..
And efforts are also very important.. when you try to be active to sleep more, that's effort. When you want CBT-I to work for you that's effort. When you try to build sleep drive, that's effort.
Here's the thing, when you do all these wonderful things like yoga, being active, volunteering without intent, without any goal. Just because you feel like it. Just to be there. Just because that's what you're doing, then you're no longer producing effort and then, when you no longer try, all kinds of good things come your way.
Hang in there Monica and thanks for the support and for spreading the word!!
The Sleep Coach School Thank you so much Daniel. I appreciate your advice and all this makes so much sense. I have done absolutely everything with the effort to sleep. Today I volunteered and I enjoyed it so much. I was in my head alot, but I know this is gonna take practice. Today was a better day.
Today was a better day, so happy to read this! Everything is just different when we don’t have any particular goal... it leads us on a nice path. Well done Monica and be in touch!
Hi Monica. How are you doing now? It sounds like I am in a similar boat. When you say you did CBT-I, did you do an actual course? Or are you following Daniels course? I'm trying to figure out what to do. I have exhausted all other options as far as medication, TMS. Any suggestions? Thanks
JPMcFluffies better
@thesleepcoachschool I think this needs further explanation- yes you go to a scary place to
Expose yourself to fear, but the point is not to react to scary thoughts with secondary fear but rather aknowladge and pass by them, no matter how load it screams, but stay present in the feeling. Once it peeks it dies down. So arguing with irrational thoughts is not the solution.
Hey Daniel, im doing a lot better thanks to your videos. i have one frightening thought that i still put away from time to time. the thought is that sleep deprivation can lead to psychosis state. so since i learned a lot on your program i tried to face the fear today and get some knowledge on what is actually a psychosis state. unfortunately i learned that indeed sleep deprivation and lack of sleep can play a role. how to deal with this thought? i am still fearing this eventhough i know i made many great days without sleep.
Hi Lars
I’m so glad things have gotten easier 😊! This is a common fear, we’ve talked about it many times but I’d check Heard online #4 and you can also just browse the channel. There’s no evidence this is true, but in the other hand if we try forcefully to convince ourselves, that can be like a shouting match! So often it helps to just allow frightened thoughts with a “thanks brain for the warning”.
That analogy is very helpful! Thanks!
Bitte schon!!
Thank You Daniel. The solution is in simplicity
So true… Someone said that oddly, the simplest truths can often be the hardest to accept…so I’m glad this makes sense to you 😊
It truly is 😊
Great content! love the example
Thanks cuz 😊!! Big hugs to everyone and thanks for the support!!
Hi, Daniel! Ive been having trouble sleeping for a month now and even if I feel drowsy when I try to close my eyes these racing thoughts often invade my head which starting to make me feel that closing my eyes/sleeping is kinda making me sleepy. And oh, my kind of racing thoughts aren’t even anxious or intrusive thoughts but just random thoughts like for example… a certain event that has or (never even) happened in your life, conversations or voices of people you knew, songs that kept playing in your head, etc,. How should I handle that?
Hi Rhea,
Sorry to hear but glad you found the channel so soon. Check insomnia insight 363 on this topic, hope it will help 🙂
What if you don't have anxious thoughts, but are singing songs over and over and over? A bunch of songs that you've heard that day over and over?
Hi Lauren,
I think if we do anything with the idea to distract ourselves from how we feel, that can really amplify the emotions we want to get away from. But just singing because we feel like it, that’s nice!
I am struggling so much. I’m so tired all the time and I feel like nobody around me can relate. Every night for the past 2 months I lay down restless with anxiety. I hate this life now. I used to be so happy and rested.
So sorry to read this just now Natalie, but, I’m glad you found your way here. If you just spend a little time here learning and listening to the stories, you’ll see things get easier and easier again. Rooting for you
Hi Daniel, thanks for all the amazing content! I seem to have 2 kinds of racing thoughts, the negative ones are worries are anxiety based where i think about the likes of my bills and issues in my life. I am learning to challenege some of these negative assumptions so hopefully, I'll have less of them. The other kind of racing thoughts are excitement and imagination based espwcially since im a creative and my mind seems to be most brilliant at night. Some of these ideas are for social media, like what new contents i can have to draw attention, which im starting to question if its all worth it and what it says about my sense of self worth. But others ideas are genuinely creative concepts which gets my juices flowing. Does this mean i should let the ideas come and sleep till ive exhausted my mind? Would love to hear what you think about all of these types of racing thoughts i have. Sometimes i wknder if we would think so much if we lived in a small village in mother nature, seems modern society is just filled with too much stuff.
Hi! Anytime, so glad you’re liking it 🙂 I do believe there are sort of two kinds of racing thoughts, threat and opportunity derived ones.
Either our brain is trying to keep us safe because it thinks there’s a danger, coming up with lots of options. Or it is trying to keep us safe but taking advantage of some opportunity, coming up with lots of ideas.
It’s always about survival, which can mean not perishing or thriving!
@thesleepcoachschool8192 Brilliant! Ah that makes sense. Thanks for the feedback 😇
Hello sir Daniel, I’ve been following you for a while now and I am really interested in your videos. I just want to ask I am consistently monitoring if I was able to sleep or not and as a result, it made me not sleep at all! Even in the day time I always thinking if “I can sleep this night or not” please help me what to do. Looking forward to your responses.
Hi! This is very common, I think when we don’t try to force ourselves to stop, things resolve by themselves
@@thesleepcoachschool8192 Thank you sir Daniel, so basically I just let time to pass and it will resolved this on his own? I have anxiety and its really hard for me.
@@superoli5308Hey are you better now?
@@teasaipi Yes! I’m better now.
I actually practiced this and still stayed up all night, but like I told you earlier, I was more accepting. I just don’t wanna have another night of no sleep. Have to work and really wanna get back to work. Don’t want the insomnia to rule my life anymore.
Monica, I'm glad you checked this out and you know...even the best guidance (not saying this is but just as an example!) can become an effort if there's intent attached! For example, if someone says "I tried this but I still didn't sleep", then that signals that they were trying something to sleep more. And whenever we do something with the intent of sleep, then we sleep less!
It's very paradoxical in the sleep world, the more you want to sleep, the less you get. The more you go towards that it's ok if you don't sleep that much, the easier sleep comes your way. Hang in there!!
Yes there was no intent of doing it to sleep, but rather to let go of my intentions.
That’s always the way...
It’s really hard to tell myself that I have SFI/ chronic insomnia without causing so much anxiety 😅 do you recommend mixing these 3 techniques or just sticking to one?
Absolutely understand!! And you know, just one thing that takes you from “I can’t have these thoughts!” to “I have this thought now, and it’s ok, I don’t have to try to change it”… that’s all you need 👍
Hey I have bad night today as well
Hi Arjun, sorry to hear but glad you’re here.
You know, the first step, and most important one is learning. Understanding insomnia is the key.
I tell my clients that I don’t expect anyone to sleep better in the first week or even first few weeks. Good sleep comes after worrying less, and worrying less comes after there’s no more mystery, and that - that comes from education.
Hang in there and just make sure you learn, and sleep will come your way.