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Radical Acceptance Bro! (Distress Tolerance pt. 2)
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Distress Tolerance Pt. 2: Self-Soothing & Radical Acceptance
This week on a very special episode of Friendless, we're continuing our exploration of Distress Tolerance skills as the DBT mini-season hits the halfway mark!
STOP and TIPP — last week's skills — are built for acute crisis moments. This episode is for the other kind of hard: the slow burn, the ongoing grief, the situations you can't fix right now and just have to live with anyway. Two major skills today: self-soothing and radical acceptance.
Self-Soothing is about giving your nervous system what it needs to feel safer — not by fixing the thing, not by numbing out, but through sensory input that tells your body it's okay right now. James breaks down what this looks like across all five senses, shares what's in his self-soothing kit, and makes a case for building your own before you need it.
Radical Acceptance is probably the hardest skill in DBT. It's also, in James's experience, the most transformative. This is the practice of accepting reality as it is — fully, completely, without the layer of this shouldn't be happening — and why that's not the same thing as approval, defeat, or giving up. James draws on a deeply personal story about his divorce to show what it actually looks like when you finally stop fighting what is.
In this episode:
• Why stop and tip aren't enough for the slow burn — and what is
• The DBT distinction between pain (unavoidable) and suffering (optional)
• What self-soothing actually is — and what it isn't
• A sensory breakdown of self-soothing tools across all five senses
• What James carries in his self-soothing kit and why
• The most common misunderstanding of radical acceptance
• A personal story about divorce, gaslighting, and the moment reality finally shifted
• Why radical acceptance is a practice, not a one-time decision
• A short guided practice for both skills
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Transcript
Introduction to Distress Tolerance
00:00:00
Speaker
Sometimes life hands you a situation so unpleasant that your options are basically accept it or fight the universe like it has personally insulted your mother.
00:00:14
Speaker
I've tried both and only one works long-term. Welcome back to Friendless Sweet Peas.
Recap of Previous Episode
00:00:29
Speaker
I'm your host, James Avramenko, and this is episode four of our DBT micro season, Distress Tolerance Part Two. Now last episode, we talked about stop and tip, the emergency break and the biological reset.
00:00:44
Speaker
Those are the skills for acute crisis moments. When you know you're about to act on impulse, when your nervous system is at a 10 and you need to come down fast This episode is gonna be different.
Understanding Long-term Distress
00:00:57
Speaker
This episode is the slow burn, the ongoing pains of life, the situations you can't fix right now and just have to live with anyway, the grief that doesn't resolve in a week, the circumstances that you didn't choose and can't change.
00:01:14
Speaker
It's the reality that just keeps being what it is, regardless of how much you resist it. Stop and tip are for the tornado.
00:01:27
Speaker
Today's skills are for the aftermath. It's when the tornado's passed and you're standing in what it left behind and you have to figure out, you know, how to be in that.
Key Skills: Self-Soothing and Radical Acceptance
00:01:41
Speaker
So two major skills today, self-soothing, which is you know, about gentleness, about giving your nervous system what it needs to be a little safer, and then radical acceptance.
00:01:53
Speaker
which is probably the hardest skill in all of DBT. And at least in my experience, it is also the most transformative. I want to talk about something i think most of us do almost constantly, without even realizing it.
00:02:10
Speaker
We fight reality. Not in you know big dramatic ways necessarily. Sometimes it's quiet. It's that low-grade hum of resistance to just how things are.
00:02:21
Speaker
you know It's that ongoing argument about circumstances we can't change. The this shouldn't be happening that plays in a loop underneath everything else. And that you know is a surefire way to exhaust yourself.
00:02:35
Speaker
You know, it's exhausting in a way that is hard to measure because it just sort of becomes background noise to your life and it drains you. It takes up these enormous amounts of energy, energy that you could be using to actually deal with your situation, to adapt, to respond.
00:02:55
Speaker
Instead of it going towards something useful, it's going into this constant fight against what is.
00:03:04
Speaker
Let me tell you about a time that I did this.
Personal Story: Accepting a Divorce
00:03:07
Speaker
hu
00:03:10
Speaker
So we'll go with a doozy.
00:03:13
Speaker
When I got divorced, I had a monumentally difficult time coming to grips with it actually happening. And i don't just mean i was sad or struggling to adjust. I mean, there were times where I refused to accept that it was happening.
00:03:35
Speaker
Like on a fundamental le level, I couldn't let reality be real. I thought, you know, if I just tried harder,
00:03:46
Speaker
I just showed how much I wanted to save the relationship, that things would come around. I put on this like Olympic level mental gymnastics routine to just end up prostrating myself and to prove, you know, why we should have stayed together.
00:04:03
Speaker
Because I was terrified of change. I was petrified. And so rather than facing that, I just refused to see the reality that I was miserable.
00:04:18
Speaker
I was being gaslighted into believing that I was the cause of this relationship breakdown. I had stopped trusting myself. I had stopped believing in my own eyes, my own grip on reality.
00:04:30
Speaker
By the end of it, I had gotten so used to being accused of doing things that I wasn't doing that I genuinely started thinking, well, maybe I had done them and just somehow blocked it out.
00:04:43
Speaker
You know, maybe I had cheated. i i mean Maybe I had been the one to cause all this. Maybe everything I thought I knew about myself and the relationship was completely wrong.
00:04:55
Speaker
And I was stuck. in this pit of misery for months, fighting reality every single day, telling myself this shouldn't be happening. And, you know, if I just fix myself enough, this will stop.
00:05:09
Speaker
And, you know, my favorite was, you know, I must be the problem because that's what I keep being told. Right. And fighting that reality cost me everything.
00:05:23
Speaker
It cost me my energy, it cost me my rest, my sense of self, my ability to trust my own perceptions. You know, relationships with people crumbled because i wouldn't let them through.
00:05:39
Speaker
And then one day i got an email from a woman. from a woman who was the wife of the man that my ex had been cheating on me with for what was at least the last year of our relationship.
00:06:01
Speaker
um And in reading that, the irony was she'd written me asking me, how do I feel about this? And I had to write back and say, well, ma'am, yeah I'll let you know when I know because you're the one telling me about it. But in um but In reading that email, it was like all of reality just sort of shifted into a new place. It genuinely felt like seeing the code in the matrix. you know Suddenly I could see why I thought what I thought.
00:06:31
Speaker
It was because of what had been withheld from me. I could see the shape of the gaslighting. I could see which parts of the breakdown of the relationship were actually about me and which parts had literally nothing to do with me at all.
00:06:46
Speaker
And that helped me accept what was happening. And when I could accept what had really happened, when I had the information that I needed to see reality clearly, i could then begin to accept that this was the new reality of my life.
00:07:07
Speaker
And it really felt like this massive release of pressure, like this boulder had been lifted off my shoulders. you know obviously I was still in pain. It didn't change that I hurt, but it changed how I hurt.
00:07:22
Speaker
Because i wasn't fighting reality anymore. I wasn't you know punching the ocean. I was just in pain. and and And somehow being in pain without the layer of this shouldn't be happening or I must have caused this that became survivable in a way that the fight hadn't been.
00:07:48
Speaker
And this literally, this is what DBT calls punching the ocean. You know, the ocean doesn't care. The ocean doesn't change.
DBT Insights on Pain and Suffering
00:07:56
Speaker
The ocean just keeps being the ocean. But you're exhausting yourself at every wave.
00:08:03
Speaker
So
00:08:06
Speaker
DBT makes a distinction here that I find actually really, really clarifying. It's the idea of this this distinction between pain and suffering. Pain is the actual hard thing.
00:08:19
Speaker
It's the thing that happened. The situation you're in, the grief, the loss, the limitation, the reality. That's pain.
00:08:30
Speaker
And frustratingly, pain is unavoidable. Life contains pain. That's just true. Suffering is the extra layer we add by fighting the pain.
00:08:45
Speaker
The, this shouldn't be happening. The, I can't accept this. The resistance to what is. That's suffering. And suffering, unlike pain, is something we can actually do something about.
00:09:01
Speaker
And radical acceptance is the tool for reducing the suffering part. Not the pain, but the suffering. There's the idea of there's there's two directions you can go. You can resist it and remain within the world of suffering, or you can choose to accept it and still be in pain, but release the suffering. That's sort of how it was visualized for me.
00:09:25
Speaker
So let's talk about what this actually is.
Techniques for Self-Soothing
00:09:28
Speaker
Before we get to radical acceptance, I want to talk first about self-soothing, because I think it's really helpful to to sort of always begin with softness.
00:09:38
Speaker
I think you need gentleness before you can receive hard truths. You know, it's that idea of of we should always be working on staying soft, not hardening up. So self-soothing in a lot of ways is one of the simplest skills in all of DDT.
00:09:55
Speaker
It's about comforting your nervous system through your senses. And it's exactly as basic as it sounds. But the baseline of it is when you're in distress, you know, real ongoing distress, your nervous system needs to feel safe.
00:10:07
Speaker
And sometimes the fastest way to put safety, you know, safety signals in, it it isn't through your thoughts, it's through your body. so through sensory input that tells your nervous system we're okay so we've got five senses right um other than haley joel osmond and and ah but but but here's what self-soothing looks like through eat sense you know touch we're thinking of things like a soft blanket a warm shower lotion on your hands a weighted blanket you know petting your cat or your dog or your hamster or your chinchilla whatever it is anything that just gives your body
00:10:45
Speaker
something gentle to feel and to really tactactile tactilely hold on to. Sight, these can be things like a candlelight, a photo that brings you comfort, a clean corner of your space, you know, maybe something green like plants or trees outside your window, park.
00:11:03
Speaker
um You know, our eyes are constantly taking in information. and giving it some kind of calming visual input is gonna tell your nervous system that something other than chaos exists out there.
00:11:24
Speaker
Smell is probably one of the most direct routes to the nervous system. Certain smells trigger memory, um especially of safety. in a very immediate way.
00:11:34
Speaker
So again, a candle, coffee, fresh air, clean laundry, something that smells like you know your home or just whatever safety means to you. Maybe it's something that associates with a very specific moment that you connect with being safe.
00:11:51
Speaker
Taste can be tea, it can be warm or cold. It can be chocolate, crunchy. Crunchy can help with jaw tension, Sour can be really grounding. I use sour. Comfort foods, obviously, there's no judgment on what comfort food is for you in these moments.
00:12:08
Speaker
This is not about nutrition. This is just about what's getting your nervous system safe, just comfort. sound can be rain sounds can be music that uh music that you actually like not music that you think you should find calming but music that actually comforts you it can be a familiar podcast it can be silence if silence feels good sometimes silence is really really scary um and it can actually sounds can be quite overwhelming because there is so much
00:12:43
Speaker
unnoticed background noise in our day-to-day lives. So sometimes silence can actually be quite abrupt and alarming. So play with that, you know, as your personal needs dictate. This is why things like maybe a fan on low or a white noise, you know, whether it's a white noise app or a white noise machine, something like that.
00:13:02
Speaker
But I want to remind you that self-soothing is not avoidance. It's not numbing yourself. It's not trying to make the feeling go away by distracting yourself until they pass.
00:13:19
Speaker
It's about giving your nervous system the sensory input it needs to regulate while you're in pain. You're not leaving the pain.
00:13:31
Speaker
You're just not white knuckling through it alone.
00:13:36
Speaker
I actually built a little like self-soothing kit during my DBT group. It's this little bag that I carry with me everywhere I go, and it's got all my little go-to self-soothing tools.
00:13:48
Speaker
So I have a peppermint halo roller, it's It's one of the roller things you know you put on your temples and your wrists. The smell just really helps kind of snap me into place. Peppermint, at least for me, is you know it's sharp enough to kind of cut through brain fog, but it's not so overwhelming that it kind of adds to the sensory chaos.
00:14:08
Speaker
um Sometimes ah some of the scents can be too much and it actually just compounds the the the panic. I have a couple ah sour hard candies. um they kind of sting my mouth a little bit i use those to kind of like jolt my senses it's both taste but it's also just a little bit of controlled discomfort and that really helps bring me back into my body i have a little box of all my prescriptions just a few backups plus a couple advils because sometimes honestly self-soothing is just like ibuprofen and a water but i keep a spare pair of loops if anybody
00:14:48
Speaker
needs a sign to buy a pair of loops, this is your sign. i cannot speak highly enough about them. I have several pairs. Even though I keep literally a pair on my key chain, another by my bed, another in my bag, I also have a spare in my soothing kit.
00:15:04
Speaker
Because, you know, it's just, it's always good to have backups. Plus they're little, I lose them all the time. But loops, their main function is they just help kind of mute the outside world a little bit.
00:15:14
Speaker
They don't completely cut off sound, but they just sort of take the edge off and they make all the sound in the world just a little less sharp, for me at least. And that really helps to kind of take that edge off. So personally, I built this kit through trial trial and error, through suggestions some friends, experimenting with things people had mentioned in my DBT group.
00:15:33
Speaker
Not everything stuck. you know there there There are people who use spiky, hard things. There are people who use soft. There are people who hold. There are all kinds of different things. um So not everything stuck, but you know the things I did, um these are the tools that help.
00:15:49
Speaker
me. These tools help slow me down. they They help me kind of get back in my body, get me back to thinking in the moment instead of just being fully hijacked by that, you know, whatever the feeling is in the moment.
00:16:02
Speaker
And, you know, in a way, It can be kind of embarrassing to have like my little Minty B kit, right? You know, like, hey, here's my emergency mental health survival bag, you know?
00:16:12
Speaker
But at this point, I really just don't care. You know, honestly, it's a really cute little bag that I picked up from Muji and all the tools help me on an almost daily basis.
00:16:25
Speaker
And then also, you know, they end up actually acting kind of like an mutual emergency resource for for friends while we're out, you know? And I just... I never want you to underestimate the connective power of being the friend who has the Advil when it's needed.
00:16:41
Speaker
So if you're building your own self-soothing ah menu, Start small. Try things, try suggestions, try a few of the ones I've suggested, maybe do a little Google, and only keep what works. Don't don't feel like, you know, well, James said peppermint works, so it has to work for me. If it doesn't, who cares? Try something else, right? Try a different smell, try a different scent altogether, right?
00:17:06
Speaker
and And just remember, don't feel weird about caring with you. You know, your nervous system doesn't care if it looks silly. It cares if it works. Um, so As I said, the number one thing I want to encourage you to do if you're going to start, you know, a menu or a kit or whatever for yourself, start really, really small and sort of create almost like options across different time windows.
00:17:33
Speaker
Maybe something that takes under a minute so that when you're in the middle of a really bad moment and you just need something fast, you have that something and you're not scrambling. Then maybe it's like something that takes like five to 10 minutes.
00:17:44
Speaker
You know, I have a nail file. I personally really like that sensation. and and that can take a little bit longer. Or it might be something like, it might not be and your kid. It might be, you know, the ritual of making ah cup of tea. Maybe it's about taking a shower. Maybe it's about stepping outside or or sitting on a bench, you know, something that takes a little bit longer.
00:18:02
Speaker
And then another thing could be, you know, after the five to 10, maybe it's like a 20 to 30, you know, maybe it's taking a long bath or, or watching a full comfort show or, or like a yoga session, you know, so gentle movement. Um, again, whatever it looks like for you. Right.
00:18:18
Speaker
The point is about having options. Because you know when you're already dysregulated, the last thing you wanna do is to have to think really hard about what might help, right?
00:18:30
Speaker
So just having that menu, having that kit means that you can just reach for it and go, and you don't have to think.
00:18:42
Speaker
Okay.
Defining Radical Acceptance
00:18:45
Speaker
Radical acceptance. Here we go. This is the skill Everyone hates until it saves their lives.
00:18:53
Speaker
ah So here's what radical acceptance is. It means accepting reality as it is fully, completely, without fighting it, without wishing it were different, and without adding the layer of this shouldn't be happening.
00:19:16
Speaker
And I know, I get it. Your first reaction is probably the same one I had, which is probably resistance. Because when you first hear it, for me, it sounds like, well, just accept the bad thing.
00:19:29
Speaker
Just be okay with something being unfair. Just give up on it getting better. And that's not what this means. I want to be really, really clear about this because I think...
00:19:41
Speaker
The misunderstanding of radical acceptance is what makes so many people reject it before they ever even try.
00:19:49
Speaker
Radical acceptance is not approval. It's not saying the situation is okay or fair or what you wanted. It's not saying you agree with it. It's not saying you're gonna stop working towards something different.
00:20:04
Speaker
It's just saying this is what's happening right now. not what should be happening, not what's fair, not what you wish were true, what is actually currently right now happening.
00:20:19
Speaker
That is the only statement radical acceptance is is making. And when you stop fighting what is, something shifts.
00:20:31
Speaker
Not the situation. The situation might be exactly as hard as it was before. But the energy you were pouring into resistance, that comes back.
00:20:44
Speaker
And you can now use that for something else, like maybe actually dealing with the situation. So, okay, I'll give you a couple examples of what acceptance is and is not.
00:20:57
Speaker
You didn't choose to be on medical leave. That's the reality. Fighting that reality sounds like, I should be able to work, other people manage, what's wrong with me, i need to push through this. Accepting that reality sounds like, I'm on medical leave right now, this is what's happening.
00:21:14
Speaker
I can make decisions based on this reality. Nothing about the second version says this is good, or I'm happy about this, or I've given up on going back. It just says, this is real, and I'm going to work with what's real.
00:21:32
Speaker
Someone you love is struggling and you can't fix it. Fighting that sounds like, I should be able to help. Why can't I make this better? I'm failing them.
00:21:43
Speaker
Accepting it sounds like, they're struggling and I can't fix it. I can be present, I can show up, but I cannot fix it. The pain is still there.
00:21:55
Speaker
The situation is still hard. But the suffering, that extra layer of I shouldn't be in this situation or I'm failing because I can't fix this, that part comes down.
00:22:08
Speaker
The reality is you know, for me personally, I have to radically accept something every time I open my phone, right? This is not a one and done and and never think about it again.
00:22:19
Speaker
I have to remind myself that I am not the sum of all the anxiety social media is bombarding me with. that the state of the world is not a personal failing of mine. More specifically, you know, I'll give you an example.
00:22:35
Speaker
Over the last few months, I have become a lot more withdrawn than I wanted to. I got into a cycle, kind of hiding from the world without really realizing it, you know, not reaching out to people, sitting on my couch all day and playing video games, not eating well, not sleeping well, and generally just sort of treating my body like garbage.
Challenges in Accepting Reality
00:22:56
Speaker
And but in my last therapy session, i was saying to my therapist, Scott, I don't understand why I feel like such garbage. And he kind of laughed because he reflected back to me.
00:23:09
Speaker
You don't exercise. You don't go outside enough. You sit around all day and eat garbage. Why could you possibly feel so bad?
00:23:19
Speaker
And he was right. obviously i mean, obviously, you know, but hearing it a loud really, you know, it really... wasn't brutal in the moment, but very helpful. and you know obviously And we then set out some ideas of how I can change the feeling.
00:23:34
Speaker
But before we could do any of that, I had to first accept that that's where I was. I had to accept that this was my reality. Not the reality I wanted, not the reality I thought I should have, just the reality I was in.
00:23:51
Speaker
And that meant getting rid of the excuses. Getting rid of the, well, the world's a dumpster fire, so of course I'm struggling. Or getting rid of the, well, I'm on medical leave, so I'm allowed to do nothing, you know?
00:24:04
Speaker
I had to just look at myself, at what I had actually done to get myself. Pushing against my responsibilities to myself and to my friends. Not wanting to admit I needed help.
00:24:15
Speaker
I mean, still struggling to admit that. Getting angry at myself for things I logically know I'm not responsible for. You know, believing that the state of the world is somehow my personal failing.
00:24:31
Speaker
And accepting these things didn't come with exonerating them or exonerating myself.
00:24:40
Speaker
And it came with a massive amount of grief and fear and trepidation. But it also came with joy and relief and excitement and curiosity.
00:24:51
Speaker
Because when I stopped fighting the reality of where I was, I could actually start figuring out what to do about it. And this wasn't a one-time thing.
00:25:03
Speaker
It's not like I accepted it once and now, hey, I'm fixed. I have to continue to accept these things over and over and over. Every time I catch myself slipping back into the patterns, every time I notice I haven't left the house in three days, every time I open my phone and I feel the weight of the world on my shoulders,
00:25:20
Speaker
I have to turn towards that acceptance again and again in order to continue to show up the way I want to. That's the practice. As I keep saying, it's not about perfection.
00:25:32
Speaker
It's just about returning to acceptance over and over and over. And that's the thing about radical acceptance, that nobody tells you upfront that it's not a one-time decision.
00:25:44
Speaker
You don't accept something once and then you're done. You accept it And then life does something to remind you of, and you resist again. And then you catch yourself resisting, and you accept it again, over and over and over.
00:25:57
Speaker
And that's the practice. That's what it looks like long-term. Not some permanent state of Zen acceptance where you never fight reality again, just catching yourself sooner each time and returning to acceptance a little bit faster each time.
00:26:12
Speaker
And over time, the gap between I'm fighting this to o I'm fighting this again, I need to accept it, that gap gets smaller. And that's the whole win. The other piece that I want to slip in at the end here is the idea that if you're in a situation that you want to change, if you observe something in your life, in the life of your community, in the wherever it might be, and you want it to change, you have to first accept what is because nothing can change until you first accept where it is.
The Role of Acceptance in Change
00:26:42
Speaker
In a lot of ways, it's the same baseline as meeting people where they are. You can't just show up and tell people the way it is. You have to first show up and understand where it currently is.
00:26:57
Speaker
So until you can accept the reality as it is, you cannot change that reality into something that's more in line with what you want.
00:27:13
Speaker
Let's do a quick practice.
Guided Practice and Reflection
00:27:14
Speaker
We'll start with self-soothing, then we'll move to acceptance.
00:27:19
Speaker
So right now, wherever you are, find one thing boom that engages one of your senses in a gentle way. Maybe it's the feeling of wherever you're sitting, the texture of the chair or the couch, the temperature of the air.
00:27:38
Speaker
Maybe it's a sound in the background, something ambient. Just let it be there.
00:27:45
Speaker
Maybe it's the feeling of your hands, the warmth. Just notice it. Let it be there with you.
00:27:56
Speaker
That's self soothing. You don't need a special setting. You don't need to set anything up. You just need one gentle sensory input.
00:28:06
Speaker
One signal to your nervous system that you're safe right now.
00:28:13
Speaker
Now acceptance, the
00:28:17
Speaker
Think about something in your life that you've been resisting.
00:28:24
Speaker
It doesn't have to be the biggest thing. In fact, it shouldn't be just a little something that you've been pushing against something you can't change right now. Don't try to fix it.
00:28:37
Speaker
Don't try to like it. Just say silently or out loud, if that feels right.
00:28:46
Speaker
This is what's happening right now.
00:28:51
Speaker
Now notice what comes up. Maybe be resistance, maybe sadness, maybe a small exhale of relief, maybe nothing.
00:29:03
Speaker
And all of that is okay. You don't have to accept it perfectly. You just have to practice. And that's it.
00:29:16
Speaker
Two questions to sit with this week if you want them. and First, for self-soothing, what's one small act of comfort you could add to your crisis plan?
Listener Questions and Engagement
00:29:27
Speaker
Not a big thing, just something quick, something that engages your senses, something that signals to your nervous system, we're okay right now. And second, for radical acceptance, what's one thing you cannot change today?
00:29:41
Speaker
yeah Just one. And what would accepting it not liking it, not approving of it, just accepting that it's real, what would that look like for you?
00:29:54
Speaker
Don't answer either of these right now. Just let them sit.
00:30:03
Speaker
And that is Distress Tolerance Part Two. Self-soothing, gentleness for your nervous system when things are hard, giving yourself the sensory comfort your body needs to feel a little safer, and radical acceptance.
00:30:16
Speaker
or as I've been calling it, gnarly acceptance. but but ah Bodacious acceptance. Bossa Nova acceptance. Oh, I'm so sorry. I was raised on the Ninja Turtles.
00:30:30
Speaker
um Where was I? Radically. Not giving up, not approving, not pretending, just releasing the fight against what is and letting that freed up energy go somewhere useful.
00:30:46
Speaker
Neither of these are easy. Self-soothing can feel self-indulgent when you're used to just kind of powering through. And radical acceptance can feel like defeat when you're used to fighting for whatever circumstance you're used to.
00:31:03
Speaker
But they're not any of those things. They're just skills. And like all skills, they will get easier with practice. Next episode, we're going to be moving into a completely different module.
00:31:15
Speaker
We're leaving the distressed territory and we're entering emotional regulation. but ah It's going to be all about understanding why your emotions do what they do and what you can do to work with them instead of against them.
00:31:29
Speaker
man If you have any questions for me, any follow-up stories about any of the skills, any details you wanted to share with me or are that I could share in a future episode, please email me at friendlesspod at gmail.com. would love to hear from you.
00:31:46
Speaker
I've been having an absolute blast making this season. I would love to hear ah how it has all been landing for you. So please do email me. You can also message me on social media. I'm mostly on Instagram these days at friendlesspod. You can also find me on TikTok at friendlesspod.
00:32:01
Speaker
But that's it going to be it for me this week. So we'll wrap things up there. Thank you one more time. I hope to see you back here next week with another episode. But as always, I'm not going to worry about that right now.
00:32:13
Speaker
And neither should you. Because that is then. And this is now. So for now, I'll just say I love you. And I wish you well. Fun and safety, sweet peas.