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Toxic friendship: what is it and how to recognize it 
Toxic friendship vs Healthy friendship A toxic friendship can take different forms, but they generally drain you mentally and have a way of bringing you down instead of building you up. Friends help make life more meaningful.  They provide social and emotional support, ease feelings of loneliness, and help you feel happier and more satisfied with life. Maintaining social connections can even lengthen your lifespan and lower your risk of mental and physical health concerns, including depression and high blood pressure. Some friendships might not have such a positive effect.. What is a toxic friendship There are times when friendships become so consuming that they begin to affect our lives negatively. These friendships are referred to as toxic friendships. In toxic friendships, this friend turns all of the time and attention to themselves. They leave very little room for your needs. They may make you feel as though there is something wrong with you and suggest that you change who you are. These friendships sap away at your energy and emotions, and it is important to get out of them as soon as you can. It will not be easy, but with the support of other friends, family, or a therapist, it can be made easier. What are the warning sign of a toxic friendship. If you’re not sure the friendship is healthy—it just feels off somehow—watch (and feel) for signs. If someone is always draining your energy with their endless complaints, there is a reason for it. The signs of a toxic friend can include:  1. You’re Being Manipulated. Speaking from a general perspective when we want to manipulate someone, we want them to do things our way. A very common form of manipulation is where someone makes a smaller request and eventually, that smaller request over time becomes something much bigger than the initial request. Sound familiar? You’ve probably had someone like this in your life before. Most of us have. 2. You’re Being Lied To. We all know those people that are lying straight through their teeth to make themselves appear more captivating to individuals. Most of the time we just keep our mouths shut to avoid any conflict between ourselves and the individual, it just seems easier that way. However, if we are subjecting ourselves to people that are generally lying to others, maybe it’s time we ditch those that aren’t satisfied enough with themselves to be honest and truthful friends. Like they say, honesty is the best policy. 3. They’re Self Centered. It is not hard to tell when someone just simply cares about themselves, but just in case you missed the signs, they show very little concern for others and plenty of concern for themselves. They never ask about others and just simply go on and on about themselves. They may pretend to care for all of 10 seconds by asking how you are and what not, but very soon after they’re telling story after story about themselves. It’s more concerning to them that you know about their lives than for them to know about yours. 4. The Relationship is One-sided: When you find yourself doing most of the work in a relationship, that’s a huge negative no matter what. We are only disappointing ourselves by setting these unrealistic expectations for someone. We personally provide them with something we know they can’t return. So as human beings, why do we keep these kinds of friends? Maybe we should reflect on our own confidence and try to understand that we are worth more than a friend that can’t provide us with the love and support we need from them. 5. You’re Almost Always in Constant Conflict. Being in a toxic friendship doesn’t always mean that someone in the relationship is a bad human being. It just so happens that sometimes our lives are headed in completely different directions so the friendship itself becomes toxic. We fight with our friends here and there, but there’s way more to conflict than just simply fighting with each other. Schedules become an issue, relationships with others become an issue, work becomes an issue, basically anything in life that you both have becomes an issue. A healthy relationship will work around these situations in order to maintain the friendship, otherwise it’s not a healthy relationship. It’s important for us to remember that it’s okay to let go of friendships that just simply aren’t working, forcing these relationships only makes it intolerable for both parties. What Are Characteristics Of A Supportive Friend? Usually, the most supportive friends are those that start in the casual friend category, and over time grows and deepens. A supportive friend is someone who understands who you are and what you need. You will quickly learn that they will be with you through thick and thin. You both will go through some tough times and some very good times. However, a simple thing such as a fight isn\'t going to hold you two back from a healthy friendship. Instead, you two will learn and grow from your fight and come out stronger from it. Even in your worst of days, a supportive friend will be there for you. They may not always agree with your decisions or opinions, but they care deeply for you. They will stand up for you to anyone that may try to cross or hurt you. They are loyal and trustworthy. You will not need to question where you stand in your friendship with them, as they will remind you frequently with their actions just how important you are to them. A supportive friend is the most important kind of friend to go through life with. Whether you live together or are thousands of miles apart, a truly supportive friendship will feel secure and overall just good, with both of you knowing that you are appreciated, validated, and loved by the other whether you talk often or not. Can you fix a toxic relationship?  We all grow and change throughout our lives, and it’s neither realistic nor healthy to expect to stay friends with everyone. If you no longer share interests or a mindset with someone, it’s okay to be honest with yourself and them that your friendship was great but has had its time. It is possible to mend a toxic relationship in certain instances — and when each partner is committed to trying. The relationship must become healthy and mutually beneficial for any potential to continue. If possible, meeting with a counsellor is a great step to take.  In the end... Friendships are essential to help us grow and enjoy life. Most friends are important enough to us that we’re willing to overlook their flaws, just as they overlook ours. Some relationships, though, can’t be sustained in a healthy way. If you’re in a toxic friendship, someone who takes advantage of you or doesn’t treat you well, it might be time to put yourself first and set the limits you need. Learning how to handle toxic individuals is an essential skill in today\'s world. Identifying the toxic and then deciding to end it can be challenging , and it’s completely normal to need a little extra support at any part of the process. A therapist can help you begin exploring your feelings about the friendship and consider options for ending it or repairing it. Don’t hesitate to book an appointment with one of our experienced counsellor.       
Jun 17, 2021
Therapy for trauma and PTSD
What is Trauma therapy  Trauma therapy is just that – a form of talk therapy aimed at treating the emotional and mental health consequences of trauma. Trauma therapy is not one specific type of therapy. Instead, a variety of therapies can be used alone or together to help you deal with the trauma and move on with your life. If you seek trauma therapy, the best way to begin is to find out what type of therapy the counselor uses to treat trauma patients. Trauma Trauma generally involves an event or prolonged period where you feel helpless, shocked or even experience a threat to your life. Trauma can occur once, or on multiple occasions and an individual can experience more than one type of trauma. Types of trauma can be: - Physical or life-threatening events (i.e. domestic abuse, car wreck, etc.) - Psychological trauma - Neglect - Sexual abuse/assault - Medical trauma - Community violence (i.e. gang-related violence, interracial violence, police and citizen altercations, etc.) - School violence/bullying - Military trauma - Traumatic grief/separation - Natural disasters - Forced displacement (i.e. refugees) - War/terrorism/political violence and/or being a witness to any of the above traumatic events Individuals who have experienced one or more traumatic events might experience behavioral, social, and/or emotional issues following the event. The effects can be so severe that they interfere with an individual’s ability to live a normal life. Some severe effects can be anxiety, depression and Post traumatic stress disorder (PTSD). Difference between trauma and PTSD Post traumatic Stress Disorder (PTSD) and Trauma are often used interchangeably in society. Even though these two issues are related, they are different.  The main difference between PTSD and the experience of trauma is important to note. A traumatic event is time-based, while PTSD is a longer-term condition where one continues to have flashbacks and re-experiencing the traumatic event. In addition, to meet criteria for PTSD there must be a high level of ongoing distress and life impairment.  PTSD often follows a traumatic event, however not all traumatic events lead to the development of the disorder  Childhood sexual abuse is foremost in the media currently and often causes complex PTSD. However, even being made redundant from a lifetime of employment, has proved to cause PTSD in people, especially when redundancies first began. Complex PTSD often involves a lonely life-long struggle with self-esteem, depression, anxiety and relationship problems.< When trauma continues along the life path, a person may be diagnosed with personality disorders. Common type of trauma therapy Several treatments can help people with trauma to cope with their symptoms and improve their quality of life. Therapy is a first-line treatment for trauma. While there are numerous therapy approaches, the purpose of all trauma therapy is to integrate the traumatic event into your life, not subtract it.  Types of therapy a person with trauma could benefit from include: Cognitive behavioral therapy Cognitive behavioral therapy (CBT) helps people identify behaviors and attitudes that reflect negatively on their lives. Patients then work to replace these negative attitudes with positive ones. Patients will often utilize these new skills in their daily lives. Eye movement desensitization and reprocessing Eye movement desensitization and reprocessing, or EMDR, is another common trauma therapy.  During EMDR, individuals briefly relive specific traumatic experiences while the therapist directs their eye movements. EMDR aims to help people process and integrate traumatic memories. Recently the Duke of Sussex has been seen in the documentary \"The me you can\'t see\" undergoing an EMDR online session to treat unresolved anxiety stemming from his anger at the media and the death of his mother, Princess Diana, when he was 12. Dialectical behaviour therapy Like other types of trauma therapy, dialectical behavior therapy aims to better regulate emotions. This form of therapy has been effective in helping those who experience suicidal thoughts. This method has been effective for a number of mental health disorders inclu ding PTSD. It helps instill new skills to help people change unhealthy behaviors. Group Therapy Group therapy is beneficial because it shows that patients are not alone in their struggles. By being in a supportive and safe environment, group members become more comfortable sharing their stories and helping others through Other things you can do to help yourself As well as getting help and professional treatment, and aiming to do regular exercise and lead a healthy lifestyle, there are other things you can try to help yourself. Practicing self-care can help individuals to cope with the emotional, psychological, and physical symptoms of trauma. Examples of self-care for trauma include: Exercise Trauma can activate the body’s fight-or-flight response. Exercise may help mitigate some of these effects.  Mindfulness Mindful breathing and other mindfulness-based exercises can ground people in the present, which can stop them from reliving the traumatic event. mindfulness-based treatments are a promising intervention for PTSD, whether alone or in conjunction with other treatments. Connections with others Withdrawal from others is a common symptom of trauma. However, connecting with friends and family is important.  Staying in contact with people can help to prevent trauma from becoming PTSD. It is not necessary to talk about the trauma with other people if it is too difficult. Simply engaging with others can improve mood and well-being. Some people feel a benefit from disclosing the trauma with people they trust. A balanced lifestyle A person with trauma may find it difficult to relax or to sleep well. However, sleep, relaxation, and diet all play a role in mental health. If possible, a person should try to: sleep for 7–9 hours a night eat a balanced diet avoid alcohol and drugs relieve stress with mindful or enjoyable activities The importance to find the right help for your trauma Most people will experience a traumatic event at some point in their lives. Some may experience symptoms of shock and distress, and most will recover within a short period. A minority will experience more long-term traumatic effects, such as the development of PTSD. Trauma Therapy in conjunction with self-care can help those with persistent trauma symptoms to manage these symptoms and improve their quality of life. People who experience persistent or severe symptoms of trauma should seek help from a mental health professional. It is especially important to seek help if the trauma symptoms interfere with daily functioning or relationships with others. Even those with mild symptoms can feel better once they talk to someone. Working with trauma is a highly specialized area of psychological practice, which is why it is important you seek treatment from a trained and experienced trauma psychologist or therapist. Find the best treatment for you Everybody has a different experience. Your symptoms, any co-conditions (like anxiety or depression), and your personal preferences will influence which treatments are best for you. Talk to your GP or mental health professional about the best treatment for you. Sometimes, a team will be involved in your care. It’s still important that one professional coordinates and has overall responsibility for your treatment. Reach out to us if you need any support to overcome your trauma. This article is for informational and educational purposes only. It does not render individual professional advice or endorse any particular treatment for any individuals.
May 27, 2021
Why is it important to set personal boundaries?
Personal Boundaries - What they are? Personal boundaries are basic guidelines that people create to establish how others are able to behave around them.  Setting personal boundaries is the key to ensuring relationships are mutually respectful, supportive and caring. Boundaries can be physical or emotional in nature, and they help distinguish the desires, needs, and preferences of one person from another.  Why are personal boundaries important? Personal boundaries are vital in order for us to thrive and be in healthy relationships. Having them in place allows us to communicate our needs and desires clearly without fear of repercussions. It is also used to set limits so that others don’t take advantage of us or are allowed to hurt us. It is a way for us to practice self-care and self-respect. Individual’s boundaries can help them to determine who to let into their lives and to what extent. Boundaries also serve to help an individual establish and maintain their own identity by creating a clear distinction between them and others. When a person has weak boundaries, it may be more difficult to separate their own feelings from those of others. How weak boundaries can impact us? People with weak personal boundaries tend to be good listeners and the forever reliable friends that others will ‘emotionally dump’ on. This can leave them constantly feeling emotionally drained as they easily take on the emotions and needs of others. If you don’t set personal boundaries, you are likely to constantly be at the mercies of others. This means you allow others to tell you how to think, act, and feel. It also means you tend to spend your time and energy doing what others want you to do over what you deep down want to do. In the long term this can lead to frustration and depression because you will feel unfulfilled. Boundaries help protect people from intrusions from others. When an individual feels overwhelmed by the needs and requests of others, they may eventually come to feel as if their life has become chaotic and/or disorganized. That individual may have difficulty dealing with their own issues because they have come to feel responsible for helping others before themselves. Why is it hard to set personal boundaries? We all put other peoples’ needs and feelings before our own at some point in our lives. Setting boundaries isn’t selfish, it’s self-care. The guilt we feel is self-imposed based on a fear, when we don’t help we will not be liked or someone will abandon us. Boundaries aren’t meant to punish others; they are for our personal well-being and protection. We aren’t being rude or mean for not wanting your friend’s to kiss us every time we see them. But we fear any confrontation with them so we say nothing.  6 Tips on how to set personal boundaries 1. Define your core values  Who are you? What do you value? Once you get clear on what matters most to you, then you can take the bigger step of communicating this to others. Instead of creating your boundaries around a difficult relationship in your life, you must make your boundaries about you. 2. Be consistent and practice. We can’t expect others to know how we’re feeling at any given moment, so we have to clearly communicate with others if they cross our boundaries.  Because you are not used to it, at first, you may feel selfish, guilty or embarrassed when setting boundaries. It takes practice and determination. Remind yourself that you have a right to prioritise your own self-care. Don’t let anxiety, fear or guilt prevent you from taking care of yourself in this way. 3. Say No No is a complete sentence. That truth may seem inconceivable, particularly if you hold onto biases that “no” makes you a mean person or bad friend. But saying “no” to other people often means saying “yes” to yourself. Try to avoid lying about why you’re saying no. Although a white lie may seem harmless, it’s easy to forget what you said or get caught in your own deception. If someone finds out you lied to them, they will probably feel more betrayed and hurt than if you had just told them the truth. 4. Be direct, clear, and simple.  When setting and enforcing boundaries, state what you need as clearly and calmly as possible. You don’t need to justify, defend, or apologize for your boundaries. You can always adjust the tone or manner with which you enforce your boundaries if you like, as well and get to decide how assertive to be, depending on your relationship with the other person, the circumstances, or even where your emotional ability lies on that day. If you are nervous or sensitive about certain boundaries, you can plan what you’d like to say to protect those limits in advance..  5. Respect others\' boundaries.  Even though this step isn\'t a part of creating your own boundaries, it\'s an important part of enforcing them. When you respect the boundaries that the people around you have put in place, it sets an example for how you\'d like your boundaries to be respected, too. It also gives you a foothold in case they don\'t treat you with the same respect. You can explain that, just as you\'ve respected their boundaries, they need to respect yours as well. 6. Seek Professional Support Therapy can help you understand the barriers that make boundaries challenging. Your therapist can work with you on skills related to self-empowerment and assertiveness training. They can also teach you healthy coping skills to manage the emotional discomfort associated with setting limits. Some common barriers include: - Having a history of trauma - Being in an abusive relationship - Struggling with a mental health condition like depression or anxiety - Low self-esteem - Growing up in a household with overly rigid boundaries or no boundaries at all It’s important for all of us to set personal boundaries. They dictate how we approach relationships with others. Our boundaries help us live in-tune with our desires, needs, and feelings. We can say no to the things that we don’t want to do and yes to the things that we want to do.. If you’re experiencing challenges with setting boundaries, or if someone is causing you difficulty by crossing them, never hesitate to reach out to an online therapist.
Apr 29, 2021
Panic Attack vs Anxiety attack : do you know the difference?
Panic attack and anxiety attack are different Knowing the difference between an anxiety attack and a panic attack is crucial in order to find the appropriate treatment or develop useful coping skills. By understanding the symptoms of an anxiety attack vs. panic attack, you can more efficiently address your mental health and the issues behind the attacks.  What are panic attacks and anxiety attacks? Both a  panic attack and an anxiety attack cause you to feel intense, overwhelming emotions. While these terms are sometimes used interchangeably, they’re not exactly the same thing. Both panic and anxiety attacks activate your nervous system to send you into fight-or-flight mode, causing physical and emotional symptoms. Their differences lie in what causes the attack. Anxiety Attack Anxiety attacks are when a specific trigger occurs, such a stressful situation, where a person is already feeling anxious and the symptoms of anxiety – such as racing heart or pain in the stomach – worsens.  An anxiety attack is gradual and has symptoms that are less severe than a panic attack, but can still be distressing for those who struggle with managing anxiety. Symptoms of an anxiety attack can vary. Some people may only experience a few mild symptoms of anxiety, while others may experience a wider variety of more intense symptoms.  Common symptoms of anxiety include: - Insomnia - Restlessness - Irritability - Excessive worrying - Feeling on edge - Racing heartbeat - Muscle tension - Nausea - Shaking or sweating Panic Attack Panic and anxiety share many emotional and physical symptoms, and someone can be suffering from both at the same time. But whereas anxiety is more anticipatory and gradual, panic attacks are an abrupt symptom or culmination of anxiety that manifest much more intensely and suddenly, almost out of the blue. Panic strikes with an overwhelming sense of fear. Panic attacks are sudden, unreasonable feelings of fear and anxiety. A person suffering from a panic attack can feel loss of control and even fear safety or death.  Symptoms of a panic attack include: -  Chest pain -  Nausea -  Difficulty breathing -  Fear of losing control or feeling like you’re going to die -  Intense feeling of terror -  Elevated heart rate -  Sweating -  Tingling or numbness in fingers or toes -  Trembling or shaking Symptoms usually peak within ten minutes after an attack starts. The symptoms often disappear soon after. Some people become so fearful of these attacks that they develop panic disorder. What causes anxiety and panic attacks? What we experience while anticipating a bad outcome of a future event is called anxiety. It can lead to muscle tension and a feeling of uneasiness.  A panic attack is completely different. It is associated with a very abrupt onset of intense fear because of a sense of threat happening right now. While anxiety attacks occur gradually, panic attacks happen suddenly.  While anxiety attacks are usually caused by stressors in your life, panic attacks don’t have an apparent trigger.  In contrast to anxiety attacks, panic attacks sneak up on you. Whether you’re driving a car, having dinner or giving a presentation, panic attacks can strike at any time.  Panic attacks trigger severe and disruptive physical reactions, even when there is no real danger or apparent cause.  Diagnosis for a panic attacks and an anxiety attack In the past, it was more difficult to diagnose panic and anxiety attacks. The symptoms that come with them are similar to those of many other illnesses, including heart disease, thyroid disorders, and breathing disorders. If you have an attack, you should see your doctor to make sure that the cause of these symptoms is not a serious medical condition. If you find yourself having panic or anxiety attacks, or anxiety in general, a therapist or mental health professional can help to pinpoint these causes. They may also be able to help diagnose if you have a panic or anxiety disorder that triggers the attacks. Why we need to make sure people understand the difference If you don’t understand the terms and their differences, you might end up treating a panic disorder that you don’t actually have. In the worst case scenario, you could even become dependent on a medication you don’t need. That’s why it’s vital to seek out information about your specific condition and work with someone who is knowledgeable about the challenges that your unique condition presents.  Find the right treatment for Panic & Anxiety  Whether you’re struggling with panic attacks or an anxiety attacks, you may feel like your symptoms are out of control. The support of a qualified therapist can change all of that. They can  help you recognize whether you’re dealing with a panic attack or anxiety attack and then create a plan customized to your mind, body, and spirit. Contact us or directly book a free session with one of our therapists, and we will work together to overcome your anxiety and deal with your panic attacks.  Don’t be afraid to seek professional help !
Apr 16, 2021
Signs and reasons to start therapy
How do you know when it’s time to start therapy?  First and foremost, the decision to start therapy, whether in-person or via online therapy, is highly personal. Sure, certain circumstances might mean that therapy can be incredibly beneficial to you, for example if you’re struggling with a mental illness like depression or anxiety, you’re in an unhappy relationship, or you’ve experienced a traumatic event. But therapy can also be beneficial for anyone , at any point of their life. The perception that therapy is only for when you are suffering from a serious mental disease is a myth.  Therapy is designed to help any and all individuals live happier, healthier and more productive lives. Essentially, if you want to start therapy or think you could find value in this process, that is reason enough. 6 Signs you should start therapy That being said, there are some signs that it might be time for you to start therapy 1.You no longer enjoy things you used to love doing If you don’t feel like participating in your favorite activities may be a sign of someone who is stuck in a rut, or it could be a sign of a deeper depression. Therapy can help you assess the situation, figure out what is holding you back, and create a plan to move forward.  2. You feel sad, blue or down most of the time  This is often a red flag for depression, one of the most common mental health conditions.  While occasional feelings of sadness are a normal part of being human, it’s not normal for them to last for long periods of time.  If other symptoms are present as well, such as poor concentration, sleep disturbances, low energy, and feelings of hopelessness or worthlessness, depression is a very possible diagnosis. If left untreated, depression can cause significant problems in your life, which, in turn, feed the depression even more.   3. You’ve experienced a trauma Those who have  experienced a trauma that they haven\'t fully recovered from can hugely benefit from face to face therapy or online therapy.  To start therapy allows a person to explore these painful experiences with someone who is experienced in hearing about these issues, in a confidential space that\'s free of judgment.  A therapist can help the person develop new ways of thinking about the traumatic event as well as learn techniques for breaking the associations and the hold that the trauma has over them. 4. You’re spending too much time alone.  There’s nothing wrong with spending time alone. It’s good to spend time with your own thoughts and to learn how to be comfortable being alone, but too much alone time can be a bad thing. How do you know if you’re spending too much time alone? Chances are, if you’re wondering if you’re spending too much time alone, you probably are. Seeing a counsellor or have a session of online therapy can help. A counsellor can help you uncover why you’re spending so much time alone , and they can help you get back out there if you’re feeling nervous about leaving the house. The more you get out and the more connections you make with other people, the better you’ll feel. 5. You feel angry most of the time Anger problems are one of the best reasons to go to therapy – because the anger seemingly comes out of nowhere.  You may be going along each day for a week smiling and loving life, then someone accidentally touches you and you explode. Sound familiar? You’re like, where did that come from? Extreme outbursts of anger may be a sign that not all is okay beneath the surface.  6. You are grieving  After the loss of a loved one, emotions can be confusing or may come in stages that we can’t sort out and understand fully. Grief therapy is a very common type of therapy that people go to. A specialist is patient and can help guide the grieving into a healthy direction rather than leading to self destruction and a deep depression. Everybody can start therapy Therapy is for everybody, especially for people interested in self-knowledge, personal growth, and in learning how to love, lead, and live to their fullest potential. Face to face therapy or online therapy are for anyone, not just for those who are suffering. Even those of us who lead a normal life and feel pretty mentally healthy can benefit from having a mostly unbiased, professionally-trained, and experienced listening presence. 1.You’re ready to change. If you’re disappointed with life and you know something needs to change, but you aren’t sure what, you should schedule an appointment with a therapist. They can help you uncover the source of your disappointment and take steps to change it. Whether it’s a career change, ending a stale relationship, or starting a new hobby, therapy can help you discover what you really want out of life. These are just a few good reason to give therapy a try 2. You are looking for a greater self- awareness If you want to understand yourself better, therapy is very useful. It  can help you cultivate self-awareness and self-knowledge. Therapy creates a space where we can observe our thoughts, emotions, behavioral habits, and relationship patterns in a calm and thoughtful way. It allows us to reflect on our deepest fears, insecurities, and on our highest hopes and dreams. 3. You want to to improve your life balance Perhaps the greatest benefit to having therapy is achieving greater balance and harmony in life. If you are aware that your life is unbalanced, if perhaps you are a workaholic, or alternately spend too much time at home, it’s reason enough to seek therapy. 4. You’ve always been curious.  Maybe things are mostly okay in your life but you’ve just always been so curious about what therapy would feel like, and you simply want to try it out. This is a great reason to start therapy! 5. You just feel like you need to talk to someone. There’s nothing wrong with seeking professional help for any health issue, including mental health. If you have an inclination that you might need to speak with someone, do it. Therapy and online therapy is a perfectly normal ― and valuable ― experience that works to many people’s benefit. Take the first step. Start Therapy! Many people avoid getting the help they need because of concern about what others may think or their own negative views of psychological difficulties.   Don’t let stigma hold you back from seeking help. Speak to a loved one, your doctor or reach out to us. Therapy is more than a treatment. It is a lifestyle choice, it is one of the many ways we cope with and understand emotions, change, stress, beliefs and relationships. If you want to start online therapy and feel empowered to schedule an appointment after reading this list, consider working with a BAC counsellors. Our mental health professionals have the knowledge, skills, and experience to help you live a happier or healthier life. And they can’t wait to get started.    
Apr 9, 2021