El Podcast de Marco Antonio Regil - 324 - Cómo tratar la ansiedad - Sara Beneyto

Episode Date: May 27, 2024

¿Te has sentido abrumada o abrumado y no sabes por qué? ¡Puede ser la ansiedad! Que aparece en tu vida de forma inesperada, haciéndote sentir que no hay una salida clara.Esta sensación puede ser agotadora y afectar tu vida personal y profesional.¡No todo está perdido! Acompáñame esta semana junto con Sara Beneyto, a explorar las causas y efectos de la ansiedad, descubre qué la desencadena y aprende técnicas efectivas para manejarla y recuperar tu tranquilidad. ¿Estás dejando tus sueños para después? Te invito a mi masterclass gratuita: “Descubre tu potencial y alcanza tus sueños”. ¡Da el salto, deja de postergar y conquista lo que quieres! Regístrate aquí: marcoantonioregil.com/potencial-pod Mira el episodio en video en: https://bit.ly/episodio324 Sigue a Sara Beneyto en:https://www.instagram.com/sarabeneyto_ En mi canal de Telegram, accede a contenido e invitaciones solo para fans. Únete en: marcoantonioregil.com/telegramDescarga GRATIS nuestra revista digital y encuentra información inédita del episodio de la semana. Da click en https://marcoantonioregil.com/aprendamos *Importante: Nuestros invitados son expertos en sus temas y reflejan su conocimiento y su punto de vista, siendo conscientes de que cada una de las opiniones es totalmente personal. La información, datos, comentarios, estadísticas que se presenten en el Podcast de Marco Antonio Regil, son de exclusiva responsabilidad de quienes las emiten y no representan, necesariamente, el pensamiento de Marco Antonio Regil o de la producción del podcast.

San Pablo Natural, no bages the guardia, refuerces your defenses, Presenta. Neurovion Presenta. Of the the diagnostics, in 2019,

were 301 million of people. And it's demonstrated in numerous studies that the 80% of the people that have been

preoccupations excessively, the 25% only is real. The restant never ever gets to

happen. It's in our mind. the suffering mental that I'm having yeah it's a affecter my because I'm like in a state of emergency constant. It's very in the mind

the trastron of anxiety with the depression. When it comes a moment that is a shock, that's a crisis, then the attacks of anxiety for a time can present.

It's a need to to have a pern't subit of control over me myself. But in what moment is a infirmiso?

The anxiety is like a messenger. If you talk the door of your house and not you have been with more force

until that I'm going to hear of that's so that I'm so you're in the

present, in the here and the here now without we're to the

but how when the voice our mind we we're

to attack and he does the the sy and he

I'm I'm I'm I'm I'm so I'm I'm I'm

so I'm so I'm I'm I'm I and divorce and if I and if I'm going to and if this

is this airs and if no, that's a stress horrible. And when

it's a when it's when it's when it's to pass to the anxiety? And when they get

to give us to do the nada and certainly or they have passed you know, or know

someone that's a night night and I'm feeling that that can get to

not can't feel but the mind you can't say you can't how can't

how many the difference between the stress and the anxiety. How manage the

anxiety is can prevent is common that's a how to how how is a grade is normal and is part of

the life and in what moment we can say this is a time to go to get to the therapy, to give to

give to those attacks of the anxiety? Well, that is the thing of we're going to talk about

today, because it's a problem that's a million and millions and millions of people in

the world, some in form constant, to others us have done in form intermitentent

and we can learn how prevening, how gestioner, how manage, and understand

how you know, it's normal and where you is a time of attention. Today will be with us from us

because of the islands, Canaries, well, live in Cormaaca, but not see in the Islands,

Canaries, Sarah Benito, psychologist, creator of the platform digital of therapy online Cidosam

that's that has permitted to do a company to do many, millions and

many of people in all the world and their best beingstor their

lives. We're in the hotel Fiesta In Insurgentes Viaducto in the city of Mexico, and we've invited to our students of our courses in line. We're able to learn to learn together? So, we're going to!

Episomeo 324. It's a production of RGEL Entertainment and all its rights are reserved. Well, we're going to start with the podcast of today. If you're going to

content that we do that the video, activate the subscribe to our channel

of YouTube or to the other of the platforms of podcast in where you're

seeing or listening. That's us do you do you know that that's a little

to say to say that so that we're here to thank you thank you thank you

thank you when you when you did you do you a podcast you do a little

a little a little a yeah a all us a little a little

a little the day is present. Correct. And it's natural and adaptative

and it does it better. It's natural and it adaptative. We can't talk about

a little more of that. The fact of that something and that we want to do it

generate our body a little of anxiety. And that does it does that we can't

do that we're going to that we're not not not if we didn't we're

that maybe the the disempeachment, we'd be a bit more.

So, is fear, stress, anxiety, are like primos, are the same, no are the

same? The anxiety always has a little of a problem and stress,

and also also has much fear, but in levels symptomatic chiquot

so, when we're when we feel we're a way suavisite, we can,

we, we're to help to to make to make us or to to be done to make sure to make sure

that's a little more elevated, that's a problematica because that cause a interference in our day

to do you and far as to do that exactly the opposite. So a little to us to survive and to get the

more of us. Exactly. Okay. How we know, two questions to answer the order that you want to

how we know this anxiety, now not not us is doing and it's and

it's to about. We're we're doing we're not a when it's in a way to do you

to do a day-a-day. For example. For example, me impede to do the day-a-day how to get to the

day-to-the-cali, how present me to that interview, how to manage, how how to

talk in public. When you can interfere in the activities daily and we

we can say that we can we can't we're we're in this is persistent in the

time, every every is going to more the symptomatology and it can be

that's a a start in a problem. I'm I'm doing

things that I'm right. There is where I say oh, this

no is not not normal. Exactly. This this is this is a lot

to much is very common? It's very common. It's very probably a percentage of the population,

much more than the present a tristone of anxiety. Sure. I think the Organization World of the Health, but here I have the data, I think is the 4% diagnosedicated. Correct. But the major part of the people not are diagnosed. So, the diagnostic is that yeah was a therapy. Exactly. And that has a diagnostic. But what

what happens with all those people that have gone to therapy and that know they have been identified with some symptoms, but but, well, no, they've been to the

, but no are in these statistics, but they're much more more than you, learn to

do you know, of the diagnosticados in the organization in the health, were 301 million

of people, I'm definitely I think that are much diagnosed, yeah, yeah,

let me the manita who has seen of an some moment of your no,

the great majority, and the and what are those? And what are, and some of

some of you are diagnosed of you, some of are not diagnosed but know

that are living anxiety? Okay. Some who have seen anxiety in your life?

Levanted the man? No, there's one. Right, we're saying that you have seen as

a person that's said, passal here to give us a word and you know, you

know, the immense majority we've experienced the anxiety. Now, the,

yeah we're doing, if no I'm doing something that I'm doing,

that is a time to go to a therapy. When me incapacita to realize my objectives

my dreams, when there's something that's a cause is a

motive to attend what is what is what is and normally is the fear.

For so the anxiety is very related to the fear of to

the fear of to to be to to be to be a fear that I

do you to be a thing that's what is what is what

incapacita to do not the anxiety is an excess of future. I'm thinking

and creating a story that's what you would be the could be the thing,

you know, you know, and you start the turbulence, and you do you and if I go and I'm

I'm sure, and if I'm so I'm so I'm and I'm and the overcap I'm just

and I'm like I'm like you but you when you see the supercargo and you put

the sturt of security and it's oh, my mamita and then And so it's

more the anxiety. Yes, and, of that says the preoccupation, the majority

of the preoccupations are respect to the future. And it's demonstrated in numerous studies that

the 80% of the people who have people who are that's the 25% only

is real. And it gets to to happen. The restant never to happen is in

our mind. Yeah, but the mind says, and if I'm

say, and if I say, But, well, there's a percentage of population that's creed that will be going to be a success, but the reality is that never gets to be to happen

or very few times get to be to see. What if you say is that you start, is that your body, and it's to be in an emergency, even if it's an emergency.

Exactly. Because the mind no identifies what is imaginary of what is real. If you do you think and it, you know, to some way

for your brain, is real. And you start emotions and to create emotions and to create sensations physical,

like if you're living it. For that's very important to work in visualization. Then if

if you want to talk about a part, because it's super effective. More a little bit to say tips,

advice, in the second segment, we'd talk to how gestionar an attack of anxiety.

That's we're going to talk about a more, a attack, is a moment agued, no?

Here I'm seeing another statistic of anxiety and depression of America, the Association of America, the

Association of of the United in 2020 it's that's it's that's the 31

percent of all the adult they're an a problem of an anxiety

in a moment of their one one of three people so that

is super common now if I am this anxiety in form cronica, the

mental that I'm then you start to my body so you because I'm

in state of emergency constant correct and it's important

identify because when no is a time and this is the way this is the

way of the problem as a insomnia, like gastritis, like colitis, even problems like depression

also is very comorbid that means that means that's very the mind the problem, the

problem. So, it's super important. Because it is a really, they're

really of the people who have an anxiety, the have more factors of vulnerability to

to have a a stressorno depressive when when it happens in the life of a person a situation,

because the things we have to find to be more to the people that are the people who don't have been

we're feeling very very sad even where we can't we're with the depression but

that's the depression per se as this has to problem that that's that's a lot of

six months so one a person has a person who can't have a

episode depressive but it's that and it and it and it

and learn to learn that has diagnosed that with an

anteced of anxiety could that can that's maybe

that and it's a different a depression. Yeah.

the Cerebro Reptileano, is the superviveness, the, if I'm attack, I'm going to go to get, I'm going to go to, or I'm going to, or I'll go,

no? It's normal that the Cerebro reptilian wants to prevent what comes in the future to have been in the future to have seen that's a good. That's normal.

I'm going to a city that no know I'm going, there's a town, is there that they can be able or they can robar or can do that

is something, that's normal or to be previninginging the future. But in what moment is

a infirmiso, yeah is an anxiety that's a pain. How do I think I'm constantly.

Constantly I'm not the pros and the pros and the contra to actual. For example,

there is to differentiate a different the response adaptative of the stress and

the anxiety. The stress, for example, I'm going to put a example.

I'm going to be able and I want to sound the alarm

cymica. In this moment they put in march the mechanisms

of the Lucha, or escape, and, well, I'll go going. That's stress,

because it's occurring in the moment present. The anxiety, would be doing, me I'm doing,

and I'm going to say you, what you said before, easy, and he's, and me aghra in paos

menore. And if tiemble, and no I'm not able to get a time, and

if that one of one, well, all we've been a so, and if I'm

to get to get in quarry to exactly, but, but, but,

so is the most of The worst would that me agarre the temblower in the escalar and that's because the thinking of anxiety is

me going to be to die. I'm going to get in the way. If I'm not able to get in the

carerer in the carer. Nunca's never ever. Never had a sonn't a year. Never been a

is horrible. Well, but you salves. Yes, well, yeah, there's,

there's, there's, there's, there's there, one, one of course, but I'm

exactly, I'm going to do you exactly. Exactly. Exactly. So, if this

thinking is recurrent every day of all the situations that I'm going to and if it's a

thing that's not going to do you know what we're not being a incapacitante to do that so what I'm

so I'm so I'm don't know my duched so it so it's incapacitante and yeah

that's necessary to attend it's necessary to attender basically. Yeah, you you're suffering and

suffering and now there's now there there's the death of the change

a change, a thing, a thing, you talk a a stormote

to get a trapped, we're just we're doing, we're we're doing we're we're

so, so it's normal that a crisis is a disperer this anxiety

and it starts to more more recurrent Yeah, it's totally normal

and that is because we're we're a problem, a life. Normally, it's

a sudden infancy, adolescence, but also occur, evidently, in the age of adult, when our abilities

to confront what we're going to are more than are the event per se, we're doing we're doing a stress in

that moment, very elevated, associated to that situation. In the future, when we're living something,

that we're that's a other, you know, a lot, you say the same place, a place, a place

I was listening in that moment, so it's a mechanism of defense, that is the anxiety, in this case. If you're assaulting and, you're all the day, you're trying to, and you're going to go back to start out of salt.

You're going to be, exactly. For that's when there's a problem of anxiety, depending on where it's also, it's associated and it's regenerate another tristourno.

And for example, the phobias specificas like the agoraphobia, which is the most common, that is fear to to go to the way is going to

the person with the person that's a problem because the majority of the stressors of anxiety

or the attacks of panic are in the so they're trying to try to

try to if you like you the episode you see in an event

you start to develop a avion that's yeah it's

if you pass talking in public you you're you a lot

in public. Glosophobia, it's a name. Gloosophobia. Okay. The Greek, Glossolengua, phobia, MEDO.

Interesting. And for example, to be, I don't want to desviaring, but the people, I, for example, I like in the

altars, I've lived in buildings, I've used to be able, but if the space is an

phobia, but never I've been in a precipice, and I can't support, if we're in a little

a little, and you you're, you're, I'm, I'm, I'm, I'm,

I'm, I can't any to the precipice nor see that someone see a very much

you know, that's a vertigo, see, if there's a little bit of a ventana, if I'm in a plane,

I'm in a day, I'm in a man, I'm a house and I feel like in the nubes, but no

I could go to be to be a ballcon because but never I've caught.

No, no, because I have that I'm because I'm that I can't have to get to

with the fire, with the fire, with the that I don't go to

the elevators, nor I don't go to get to the car, I'm going to

get to the window but I'm in the people, in those me include you, we've got something.

Or, or we don't record that we have something, but then in the

memories that there can be events, that a more not were a piece

but if for a one was, it was, to be a mess to the

world, no, could be a could be a worded to do

you other vertientes that are there's there's memory

genetic also of our ancestors that's six generations after

three demonstrated scientifically that affect so if my abelito they're

that did that Ibaly well not exactly but so so we're

we're we'regated the narisita of our and they say hey you do

you're to do we're not factors but that that that's

that that was that that was so he's like, how emperazes

the abhorred. I think it had to have passed out of the trauma first, that's

that's that's that's over yeah, yeah, yeah, yeah, yeah, that's,

that's, that's that's so it's so, yeah, yeah, I'm

but, yeah, but you know, the cell things, they're six generations.

Three demonstrated scientifically. Three demonstrated scientifically and other three there's there

in, in process, much a literature to be so, so, so,

we never we needn't to get us to get us the time of the time I'm in

a child I'm gonna get over I'mentated like that's like I'm gonna not too no,

no, no, no, no, no, no, nobody was a maceo

so no no, so no everyone, everybody lived a little dramatic reina or prostituta

that's classic yeah, we're we're not we're there's a ball of napoleon

there there there there are there various Christos that I've known for

there yeah, yeah, but then then we don't know. So, no.

It's not that's there's not. Three generations that's that if if she

lived, something, for example, a, a, a, a ex-avuel, he

was incerer. And so, the his-nieto could try to bring problems, fear,

fear, to be a predisposition genetic. It's a claustrophic. Oh, that's a claustrophobia.

Oh, my problems, not, I know, know, No, it's that that's that's

that's all the possibilities. Well, and to that we summamos too, the experiences

of life, for supposed, the learning, the traumas, the traumas that we've

lived in our own but, but well, it's for alarmarse, it's only to

know that sometimes the responsibility is our to cut with that, and, and,

so, even, even, even, we can, we're, we're, we're,

we're, we're, we're, not means that for there we're going to to do you just means

that we're not my and now I'm responsible to be responsible to be in how I'm to find it.

So, understand or to find the explanation not to sanar. I'm having a trauma very well

analyzed and very well explained and those anxieties can get? The people that have

that has an anxiety a area, that's a space serrado. Yes,

yes, the phobias can get. The phobias have a treatment specific, particularly with

therapy cognitive conductual. And if you have to see you to see your not you're in a room

in a quarter in a while to get in that's a kind of a thing. But super, super,

aggressive. Yeah, in the carse, let me do that they do they do? It's a serious.

Yeah, yeah, every they use less, but if there's a type of that's called

inundation and is that they're that they expone to the end of in

the same before, so in the anxiety only can start to get to be a technique

that's used much used a lot of and it's and it's it was effective but very aggressive.

Now the substitute is called desensivization systematical that is that they're to make a progressive

to the stimulus that you do that's a fear of the airna to the and first

in imagination okay okay so I could be disminuying that anxiety

who's who you're to be at the The end of the encuests and I, this, we're

we're going to ask so, we're going to you know, when you're a phobia that's

that you, aurena, space, serrado, precipice, the, these, the,

the women, no see. The matrimonio, for example. Someone in my past had been to have been a

terrible because I've an anxiety with that with that. Okay, well. Also,

also, I mean, it's like, to be a situation. intense and irrational to to do it. It's like to

avoid to be not like the matrimonial or not me like the marriage. It's like me aterra, me can get to get to smear

to get a year. Yes, my jita. Yes, my jita. Yes. If I go in the music of the bodes and I think I'm have to be

to explore. There's a no, no. Okay, but then so you can be able to work. Yes, and as

and while and when the job and I'm disminuited because in the more the anxiety

the time the for example, of the 100% of anxiety that I can experiment in my life, can be focused

in certain things specific as where it's great part of that anxiety. Correct. So, so all you

do you do to work. All right, when, when, when, when the people, the people, the soldiers that

go to the war, a woman that was a person who was in a person who was someone who they were,

they robbed, a little, a little, a little, a little, a little, a little, a,

a little, something. When, when it's a moment that is a shock, that's a crisis, then the attacks of anxiety

for a time they can present more than more than after the episode and even for the rest of the life if no it

if it gets to get a to get a time? Let's get if after the pauseita we can you

get a attack of anxiety of anxiety? Someone has been a having a an attack of anxiety?

Who has given the who has been a an attack of who has who has been who has

who has who has I have got to give one for to to be to be to participate

in the encuels. No, the middle of the public said that's when it

a crisis and when we're going to us guys. We'll get to be a little

a pause a podcast. You know, you know, you're your body,

and also abetting your system immunological? This is one of the

reasons for the people abunded the health the good

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more nearer, or call them to 800-0-7-7-272 or backat the app to discover all what they're and now continue with the podcast. And we're going to

continue on the podcast. Sarah Benito about the theme of the anxiety. I don't know the attacks of

the anxiety until my mom during the first year of my mom me was up in the night

and I'm feeling that I was thinking that I'm and I'm and I said p'ratate if I can't

and if we do we see we do we're talking with me I mean I know but wait a I'm able

and I've learned mindfulness and all this simply simply I said I'm still but it's

horrible the thing most horrible that has been the angustia more

horrible that's a that's a normal that's a present. Well,

it's it's not a not it's not really that's after a person

to be not there's not there doesn't because it's because it because

it's because it's like a situation there's a time, there's people who

have a lot of a time so it's so it's so much attack of

attack of anxiety is the same thing. And why this is this symptom when it's a bit, a bit, this symptom when it's

to do this, of no, I can't respirate or if I can't respirate, when if you can't respirate, that's common? Yes. So, when you

have a attack of panic, the symptomatology most common is that you can't be your pulsations,

your heart is your heart, then you're going to do a attack, pardon, a, a attack at

a car, a infarto, you're you're dying, you're saying that you're realizing, is to say, that's saying,

you're going to your body, you know, you know, a lot of a lotkecer, and as well, the Cerebr no

doesn't give a response to this is going, then they're going to be a more, then they're in panic, for

saying it, entran chaos, and then it's multiplicates the symptomatology. The consults cardiology are full of

people with attacks of panico, but creyending that they are doing a infartto, because

are very, very similar is the symptoms. It's like this congestion in the pecho, this dolor in the breast, the problem in the difficulty to breathe, to drag, even for supposed to

be able to be. Is it a other symptom that's common? Respiration, I'm going to be a parochardiac or what else can't? Sudoration,

sensation of desmayo, MEDO, so, so, the trastorn of attack of panic, is it denomina,

as fear, a fear, so, MEDO, the fear. So, so I'm a feeling a

rational, very, very very very and a certain, I'm going to

say, well, I think can be for this situation, but in that moment

is a fear of a bit of a burden of control over me myself. Okay,

these, these, those tips that Sarah, I know, the most possible because

obviously, because every every every every person, it can be

different, super important, because if not it has lived to give to

and you this information you can help much as you know if you

know I'm not used or practicated the mindfulness that is to be

to be to be to be when I know I know I know I'm

so I'm when exhaling I know I'm that so

I'm not I don't know I know I'm not I'm because I thought

I'm I'm even I'm he and I can't the

and I do I do you so if if you you have

you have the way to get you think you're going to get you're going and you're really.

Yes, that sensation of desperation of no what's the thing, is the fear of

control. There's to learn to to get to prevent, to do this the time that's a

episode. The way of the way to work is totally different. The

fact, the proposal that I'm a little can sound even even under but it's

what's the most effective is doing a day of day to that you

your wife, your child, your mom, your an friend, an friend, a person, no,

so, we have to know, as a person. Accompanian to that person. Yes, no,

is saying, calmate, calmate, no. No, because the brain, no,

so I'm, don't you don't you don't you don't you don't, if you're saying,

don't know, what I'm nervous, stressate. If that's what we can't do when someone

is a when someone is in a question, calm and no, no,

I'm going to be Quittance. If you're sitting at your side, respect, to accompany. And in all case,

I'm going to ask you to ask you. I'm going to ask you to help and respect the process of the episode.

Okay. Yemen us in a manita. We're in an attack of an anxiety. We're not we're not

we can't we can't do a paro cariaco, but no not you're you're doing. You know,

you can't do you do you can do this, I'm not, but I'm I'm afraid to not

to be able to I'm in the attack of panic what I'm the problem when it's the first is that I'm

going to see what I'm going to so that's the second time that I'm going to I'm going to when I'm when I

know that's a episode of panic, because then then you can get to because then it's important

to know that I'm important to know that I'm doing a yeah because the doctor is yeah after

after the episode of in those moments you're courting to the doctor. But what you do is in the

moment? In that my proposal is just to get to get to the episode.

It's saying, I'm seeing that anxiety, permitete to see it, permit it experimenter in

that moment, aterisa the sensations of the body, that are the most

desagable that you can be that you can you're only when you

take you the peak of the anxiety, when you start when you

when you start, it starts, it It's a episode of 20 minutes

but it but it it's a time in back, but it's that's that I'm

feel in eternal but if no I'm I'm think I'm I'm

I'm I'm I'm I'm to resisted the episode is

much more longer because the anxiety is that's that you

that you resistes persist there there there there's there

there's so I'm I'm so I think you want to you

want to you want to water and you put to patalear. If you resist, what you do you get,

but if you you're in your your body float, so, so what I recommenderia is, in

that you can do you can give you that time to that the anxiety to get to to get to

get to get to here, no, but more than, more, more, more,

I'm I'm , I'm I'm, I'm know, to make

that what I'm and that I'm safe. I'm in my camera, I'm in my house, I'm in my

present, try to I'm in a time, but I'm trying to get to make a present, is what we're going to do that's a little bit of a lot more different. It's like

to hear that that's going to say the anxiety. It's necessary for that we can't know for where to start to work.

A little the anxiety me is saying that I'm develando me much and that I'm going to not I'm

not doing my necessities physical. At the final I'm done two pernities to move my body and

we're made sedentary, persons more sedentary, persons that not so you don't see as we're

we've used we need to do activity physical. Maybe that's that's the message for me.

Maybe the message is not you don't you preoccupies so of these problems

that can be in your mind you don't work to do you know, you can't

be many messages, can be all the other people, every everyone has the

anxiety is like a messenger if you talk the door to the house

and you know the day next will be more more after

that that I'm to hear I'm what I'm what I

mean, I'm with the strategies previous that also can

conversar now, that are just as just as you, the mindfulness, the moment present is super important, aterisar in the here and the hour, techniques of respiration, techniques of relaxation muscular, progressive. There's a technique very good of Jacobson, that is very simple. It's, well, it's very

simple. It's, well, in a manner more discreet, as to a way a little bit more discreet, depending if we're just on, which is tensing a part of my my body in this moment. Because we don't we do with, yes, do you? Do you do it?

Vanga, Vanga. Okay, to be guillan us. If you're doing, you're doing the podcast,

oh-o, you're going to get much attention in the traffic, no, they're going to put in front to go to

do you. But if you're not that's doing anything, that's we'll be able to, we're going to

do it's very simple. What we have to do you first, first, one part, the accord

of the that we're to make to start, or the that we're going to start to start to

do the with the arms, with the way, with the we're going to do you

do you're going to tend to tend to get very, right, right, do you know, I'm going to

start to start the part of the contra-brass to the arm, I want to imagine that

with the part of my punio I'm talking the extreme of the part of the power and

the more that can in tension during 10, 9, 8, 7,

a measure I'm going to the number zero, tensed more and more and,

For example, in your case, Mark, you asked a tantito the brasos for the time. When you get to zero, what we're going to do it is

relax them totally in the trunk of the body. Oh, okay. Now, what we have to do we have to

observe the relaxation that is seeing my my body. So, so we're able to be able to

analyze that relaxation and our cells at final are understanding, we're sending us we're making

to be the part of the body. When we have much more practice, what we can do we can't

do this the body, if we're in a reunion public, but we're not going to do you.

But we do it with the point. Of course, we can do do we can do with the

hand or the body, all the muscles, and relaxes. That sensation of relaxation, that state

of relaxation, that is like a kind of a sort of the thing we we're to make

to make attention, mandating the message to the Cerebro, that we're like, so we're in a good.

So, so it's a technique that's a work that really a different, to start

to induce a state of relaxation. Another technique could be is... I'm really, I

know, but even if you go to be in a train, Maya, where you're where you're

and he's and he's and he's put a five hours there, then you, you can't

do you can't do in many different occasions. Yes, I use much

for example, when I that's I'm not going to be the very moment also, tensed all the body

because, well, it's a really much to relaxer and in consequence to conciliate the sun.

So in instead of the tension, you know, not only you know, in this case, it's,

I'm going to think, that's, that's not, that's during the attack of panic. No,

this is preventive. Preventive. It's is, is so, are things, are things, we're

we know, when I know the when I know me has done, I can put on a

semaphore. The rojo is the attack panic, the naranja is that's for getting and the

red is a status in the state of this type of strategies we have to practice in the day

to do you when we we're but we have to be observant to that

when I am sure, I'm also you can use because I go to know I'm

know I'm using I'm I'm that I'm that's the episode in that I'm prevening.

preventive. I'm I'm a love. I'm a time. When you're not when you're

trying to do that you're trying to don't know, you're you're not you're in you're in

you're in your own and then you get to get the technique of that relaxation we can't

combine with other with the respiration with the let's let's

let's say or with the repetition of a a word a mantra to the that's

it's yeah it's okay in best you're you're okay

I'm going to to work with this and there's where you get you normally the result.

Exactly. Okay, what other technique I've been? I've been talking about other technique.

Or for prevention or gestion? Well, this is very common but not a technique like,

are not a bit of a bit of a technique marvellous because, because it stimuler the

nerve vago. The nerve vague is a nerve that's a heart, it's a craneneal

that begins here and it's a end up the abdomen. It's a nerve that's

diversified in this zone. So when when we massage we're we're doing the same

we're doing the we're doing the we're just we're doing we're doing not they're this. Uh-huh

no. It's that I always I think there people put the podcast in the car now

now so then the ballante and stimulate here uh uh atras

in the end up we're we're doing we're doing the also we're doing the

vipipip the gutural of the can't We're going to cantar, we're

stimulating the nervio vago and it's a nerve responsible of the those states of relaxation. So,

we're also, for so it's also, there's also, the repetition, that's,

that also would be a mantra, is a word, that you can't another

and other once, the om, is the most known, um,

that vibration, can't, all that all that does all really to do

that's nerve vago that is very intimately related with the disminus

with the people are the people are the menhs do you know the men do they're so very

he's super good, I'm a monk Tibetan or my tatarabuel was in Monge

Tibet and you and you're that's herensia yeah I'm I'm just there's

really a super-relaj yeah so much solos solos Relagant of Mark

Antonio no is that I've talked to see it and then they're

and they're and they're and it's a meditation and it's precious yeah it's precious

so it's because it's like a massage in the garganta and it's like a a vibration

no for example also in the cantos gregorianos that's completely

different I go what is more more than to make the something

to give you chartes much more more califical in my

case would be a Berreo Gregorian. But also it's like very realajante all this

music that a sometimes can be like religious or spiritual or the music classic.

You can you can find the regenton I think to relax. In general to be

important is to be about. The fact is done that the 20%

of the better in psychotherapy is for about only just for the

mere actually for the mere and for stimulate the nerve or vaguely. So, go in the therapy

or they're or they're doing but that's very much. I'm really with my perro. Very well. And I'm

perfect. I'm so. Doble stimulation. Yeah. I go my voice and the voice and the peop. Oh,

my love. Yeah, my love. Yeah. Well, fantastic. Who is you know, you know,

you're, but it's a relaxant. Yeah. I see that they're rin, but those who have perrishos or gattichos,

me entient, but if I've seen that there's that you're going to talk to your and obviously contestate you only, if the perrott's not,

there's a sure, he's to go to get a teramia. But, well, that's just you're only to your dog is

a son. Yes, for the most of the mascots are super therapy. So, especially those

we've been so, because if no, with who you know, so, then to talk, communicate,

For that's for so, to get a coffee-cuit with a friend, with an amigua, oh, we're going to talk about. We're going to say, if you, if you, see, if you do it, if you're doing, too, so, if you, see, and to talk about what we're doing, too, and it's good to call it. Okay, me, me, I've seen, I've seen, no, no, I've seen, but you know what I've got to do. No, no, I've seen, but you know what there's,

what there's the women, so because the women tend to talk more. Yes.

Of what we know. The other people tenden to guard them more for them. I know. Well.

I, I, I don't have problems with that. But, I don't know. The majority of the

men, not not express their emotions. So if you expresses more, also, that's all

all this could help to prevent an attack of anxiety. If you had you took it

a period and then you're so, you know, and say, that's that can

prevent a attack of an or to give you lute. 100%. You go and you and seeres that energy

that's energy that's all right because when me lo call I'm exactly. For one side will be going to be

going to be chronified and making more more because not I'm doing so much that's the

messageer that was talking us the point and that we're that's very interesting. We'll

let's in a pause when when we come to start the podcast I

would be that we about we another type of anxiety social, that's the that's the people that

to be a new to places new, or how describe you a anxiety social before the pause? Yes, it's just what

is to say, MEDA, with other people. It can be public a one, one person, or 50. If, the

start in spaces with other people, is ancied social and is intimately related also with the mind to be

in public. And there people who can't do not work or go and it, it's it, it's Yes, yes, yes.

And it's that's and it's never going to any other and I'm going to Major, you've had ormiguees, entomacements, and calambers, especially in your extremities, is very important that acudas to the medical and talk about these symptoms,

because they're symptoms of neuropatia. The neuropatia is the damage of the terminities nervos that are extended for all the body. Its function is informartes about the stigulers of tacto and temperature that they're allde, to protecter to possible lesions. When these terminations nervosas,

they're dawned and they're to function correctly, can manifestarse in theolores or pern't a problem. A pain, that's a

problem, can't end up a infection grave that result in a biabetic. For that is that is very important,

to vital importance, to talk about the time. In this month of the neuropatia, with

Neurovion, we're we're trying conciences about this condition and the importance of its

detection Temprana. Escutha to your work. No, ignore the symptoms, and you knowres the

medical adequate. Cuitar your health is fundamental for a life full and active.

Here we are back in the podcast Sarah Benito, expert in psychology, here is in therapy,

here is the people, let's do anxiety social to come to the podcast? Yes? No,

yes, some. You know, you know, it's a tribe predesible, no?

So, is that there's a certain way, that's the kind of a place, you know, what I'm going to

to go to where they're to do you want to be to do you talk. For example, the Navidates

with the family. Because a other than the year, and you're going, and why, you're not

you're, and why, when you're going to do you, and how you're going to do you,

and so, and so, and I'm to get to ask you, Oh, hey, wait, let's, let's talk about the purée of papas, something. Something more

more simple, no? Passes, past, even with the family? Yes, yeah. Pasa with the family, because the people that have anxiety social tend to have difficulties to be

to be in any person. It can be of the amistades, they're questions to make amissed, of the family, that could be like what you said

is the tribe, but, for the supposed also, also with those families more less than that's only,

and that's people are to come a rob, super incomododod. Super incomod Super incomparable. So, wait a minute.

No, we don't have a relationship or like to ask? Why don't you have casted? What do you want to? No? No? Because you're,

because you're casted to? A little. A little. No? It's clear that between your and you know

to you're not? For what? Why, so? A bit. Oh, oh, my jiton. Yeah,

total. So, it's the anxiety not that's anxiety to start with other people. It's anxiety to express

to, to to ask, to to tell you to explain to explain Yeah, the anxiety social is very similar to the anxiety to talk in public.

The having to express you have anxiety to talk in public, but it's a bad. And the anxiety social can't be just for the mere fact of

being a lot of a matter, for example, for the mere of being, even the mainst of attention, even if you're

not you're participating, you can't be being being ancied social. And it's for that

fear of irrational, another, to think, that's being the center of attention, that all

the world is just fission in you, you're having a

fear of a not a lot of and you have a great them to

observe because you're seeing that they're all of all and you're

being bested they're just that's that the that's

so they are so they're obsessed on that all the

people is all the people and it has to

have particularly with the problems of auto concept

of autoestima has has also necessity of perfectionism. Extreme are people who

want to want to be impolute. I have to say the word precise, in the moment precise.

If I'm question they're to say something, I'm going to respond to anything. I'm going to

say something that impact to all of those who are asking? Are you? Are you? Are you?

Do you do you? No, no, no, I'm going to do you. I'm saying there,

a movie that's illustrating what you do you say. Okay. Also, also,

they tenden to like a relation with a test post-traumatic of a situation that have been in a year in a year, for example, in the infancy, they've been in the college

or a situation where they're ried of me. So, yeah, of some way, I'm socio to that what's going to be all the world here is being,

for something. I know, because, but, look, those two are sure are to be doing, so I'm sure,

they're doing to, so, so, I'm going to be about my around, as something, me to start to take all

personal. Another thing that also that also that is the erita of humiliation, which is just something, like a situation

where I've felt bullying or a situation in the methods of creansa where, because, not were

so, I would have been so much that would be a, the mind, it's remont to that moment,

and I feel like this anxiety social, that's the same, we're saying, symptomatology,

like, sudoration, tension, difficulty, to express me, even, it could be that tachicardia

or tartamudeo, So it's very important that we identify that if we're seeing any of these symptoms it may be that we're to question

but when this is recurrent and I'm trying to be more to be present in reunions with in reunions with or after

a rato that I'm going to be that's getting maybe it's experimenting from the school,

of the school, you'd say something and the salon and said, oh, yeah, that's idiot

that. From there there comes much. Of the because in the school I know that not all

those masters do do permit. There are masters more than there are people. But if it's like one once as the

master, it's real to you. Yes. Yeah, I mean, to those years, like the

kids don't have not have so they're to be doing to know the but the problem that's a

problem that's in the manes. Oh, that's a thing, oh, see what he

what he says, ha, ha, ha, the burl, the word, the or no matter or the

response was incorrect. Or not you see Or not you see Just for the mere The way of the year You try you're in the Camisa Ruggada

Yeah, or when the family They're reading to you You say something In the table, in the scene And all the Everyone does It's humiliation public The fear most grand

The human is to the Humillation Public Exactly That's the fear To make that That's what Detone the anxiety Social

Decied a friend Blair Singer A great master He said that In a funeral The person that they're people that

directs to talk about the difunto preferrilled to be the

different to talk in public about about the disfurt and if I'm

equivocal, and if not so incongruent and if not those commu and if

I'm irrespectu and I'm the most humiliation public

how so how so how it can how it so well

also as we've been as we've to work with

the attack of panic preventive, we have to understand the theme of the day of today is anxiety. So, all what we're talking are transornes of anxiety,

for those that the anxiety is present in all those. The same way serves for to work all. There are differences that, well, it's a way individualized, in a process therapeutic, in basis of the history of the person, but just the techniques of relaxation, the techniques

of meditation, that does help us much. The visualization, the techniques, they're called desensibilization systematic, which is very simple, is visualizing the moment where I'm

going to put to expose in public. So the exercise consists in describe at least three

situations for graded of less to more, of more, of the answer, let's the

example. Vena, let's go. Well, well, let's go. So, I'm like,

like, so in occasions, not, to learn so, in the practice.

Let's, let's let me put in sometimes, I'm when I want to

when I'm when I all the world is all the time. And then you know, all the

world and all the world and then you're going to what you're going to do you know, so it's a person and it

and it's a me pass, I mean, I want to talk to say, I think it's something like the example

that's a example, the example is there's a word, and no, I'm going to get to the

misa, yeah, I'm just, I'm just all the all the world me's all the

so I'm so I'm so, I'm going to put, in this case is in eight. I'm in eight. So, what I'm going to do is

put me to visualize, how I'm going to how I'm going to to get to get to the person without anxiety. In that moment, the anxiety will

get in imagination also. I'm going to use the techniques of respiration to relaxer, to calm, and to disminuble

the anxiety, at least has to diminish the 50%. If you've been the 50% I'm going to go to the

the next exercise, which is another thing that's that's the maybe in 10. You know,

what could be? In the same boda, we're not we're going to we're going to get to the

first, and my friend and no me see the name of the wife. Oh, oh, I

know me's the name. And I'm going to have to say the and I'm know I'm going to and if I'm

to present to someone, oh, my name. How do you? How do you? How? Irried.

Horrible? Horrible? Like a bad My name. I mean, I don't even remember

the name of the novi. I'm a customarer of that I'm accustomed to that I'm

accustomed to be the name to my name of the name. The zero to 10, how do you

cause? If I have to present to the no, once, my ita,

11. Perfect. Perfect. So, so we're to imagine to imagine us this

situation. My temor to a a boda is that no me

know I know the name of the number of the name or I'm in a situation

where I'm to have a thing that I'm a new thing and the same thing and me say,

oh, Mark Antonio how you do you? Okay. That's me pass very

very soon. Okay. And then that's a thing that's one thing. So, okay.

I'm to visualize how I'm going to go ahead in that situation, how I

look a strategy to what I can to say, no, to that person

of the that I can't I'm in, I'm what I'm like a something that's

a little bit to do you know, what I'm what you know. What you know? The fact I mean, the person.

But I'd like that I would be to know, who are, or me'd to know to know

to know. Yeah, don't know to know. So, you know, I mean, I'm saying,

a reason, no, no, that's a sound wrong, but I know much people,

it's impossible to I mean, I go, I go, I mean, I'm a carita in where you know. I'm a perfect. Perfect.

Where was? A person with a anxiety social, no could be. Ah, okay, okay, okay. So,

we're going to that's a person at the more the difference between a person timidness. And a person with ancied

social is that person with timidess is that it's a difficulty in this situation.

But one person with all the social will do all the possible for no idea to the

body. Okay. I'm of the who go to the Oh, okay.

For, evitarte this type of situations. But, well, it's a visualizing, see in visualization,

in imagination, how it's all right, how you do this situation, how you have to the preparation, or the ensuing, or the ensuing,

to prepare, and to ensuing, to do this type of situations, because, as a little a little recurrent.

So, how can do I'm going to start to make a more comod with that, yeah,

in my imagination, of the 11 that I said, I'd get to 4.5 of anxiety, I'm sorry, I'm ready to to confront that situation in my life.

Yes, yeah, you're going to you, you know, you're going to get, and, you're going to go to go,

going to pass this, me going to ask that or I'm going to live a thing, and, and then you, do you,

yeah, flocting, so yeah, we're going to go, all, all, situations,

ensue, what is what I'm important that I think I'm about what I'm about the person, that is that I

know that I'm that I'm know that I'm not that I'm don't know I'm not even to get in the just like no more

with this, just going to go to pass this, then then you're going to accept you and you're you're respirates,

you're just you're prepared for this and you accept as you're supposed that's the other techniques to get to

accepting the reality, accept it, what is, accept that what's going not to be playing with the

reality. Exactly. Accepting, abrassar what is happening but that's not mean conformar me.

I accept, abrace what is what's what's happening and I'm prepare for that the next time me

better. And it has nothing to say the real, no, I'm not I'm not.

You know, I'm not. You know, I'm just that I'm just, if, if I'm so, if I'm

agree, no? If I'm no I'm okay, so, how it's how it

is okay, that's it's a good, I'm a little a person who's very afraid that's

that's a force of what you do you know of what you do you're, but you're but you're

a alternative for this type of person that you have to like a thing, and I'm

my alternative is I'm to go to go to the bathroom. Well, one a

little a little a little more. No, no, I'm just me

doesn't It's valid. And you go and you go and you go and you'll imagine

so. No, like a like a like a like a yeah, to where

you're but it's like a way to make you know thank you thank you

for let's go a little now the next time I'm going to do you this moment

without saying it not not important as you know what you what you

do you what you transmit you you interest. There's there's to be

a place if you're going to go to a public and if you go to you're going to a lot of the,

the, the, the, the, the, when you're when you when you're

when you always, we're always we're always we're our favorite, but you know,

you've seen, and then you don't know, so you you're mentalizes. Yeah, exactly. If you,

you know, you're going to ask, that's, because the other, you know, you know, you know,

you know, you're sure, that if And I just think, oh, that's the thing to go to the dinner

because me going to be the question. Maybe this year I'm about it's always, because then they're like a

cause a pervida, no? And I'm, I'm, I'm, I'm going to ask what you

to be the question? And the same person? It's the same person of the family that's the

same question every year like a year, so you know, just you know, just like no just,

it's more mentalizarm that you're to ask me to be a to understand to the other person. Because this doesn't,

he's not not ever question, not ever really, when you're when you're and why you

have been, you know, when I'm, you know, when a me they're asking that's like, okay,

I'm going to get to do. Let me go. Let's go. Okay. Okay. What on? My jita?

It's a man, me, is a old, how you're, how you're, how good, how good,

you're good, that's, how good, and why? And, why, why don't have been your kids?

Well, You want to respond? Something is it? Something else. I don't know. I'm. Okay. You,

you know, you've had been a manchach that's grandot so, far as all the little,

the same one two chamas. Echensone one of the name, and all. Because I've never had a

daughter? Sure. That's, there's a problem with the marid? No, no, no.

There's problem? There's problem? No, Tio, no, no,

no problem. So, what what? You want ? If you want to You want to talk to him?

Why don't you have If you're being incommode this Tio, yeah, I'm just uncomfortable Yeah, it's incoomod

this Tio. No, well, I'm not going to talk about the question. No, no,

but I'm a Trio, you can't say what you can't to put you to put you to do you

so I'm sorry but for all those who have a Trio so I'm so much but it's

to try to the manner more to say to not you let's say no you I'm

to ask you to Tio I love, I adore, how you do the work the

talk about me. No, we're going to me. No, I'm thinking about you.

You know, I'm talking to you. Tell me to tell me to how you're well. Well,

I'm well, I'm because I'm not you're I'm going to this woken who's going to who's going to

be a who's going to who's who can't who's my wife to be my wife's

a person when I'm when I took the first, oh! That's good,

Tio, thank for No, Savidurial. No, no, not to get to not.

No, no. No, no. No, or if you're to talk to, you can't say, look, well,

the, well, the, that's, when, when God, me, when God's, when God's,

when God's, when God's, when God's, when I'm, then you know, and then you let's, then you're,

then, then, then, no, when the life me, when the life, me know, when the life,

when the concept is, is not, not, Well, yeah, it's You're just entering

to the terrain of that person. Yes, I'd not care I know to to go to

not a thing to no, for fortune for fortune. And if all in the family,

we're doing this anyone, no, no, no, no, you know, that's

no. Thank you. But, see, see, that's, I mean, not only

not only not only not really, so, not really, but it's that's that it's that

in our culture Latina, there are things precious, hermosas, divines

I like, I celebrate and I prefer our culture Latin a million times to the

Anglo-N that's I'm going to the United there's not a lot of you know, but it's

frio, free, frio, frio, frio, and distant the time. So I

preferio our culture and I prefer to pay the price that's this. It's

the imprudency of the lack of the limits, the, the, the, the fall of

the the amount and and it and also a little of

the ignorance no, no I don't know what's to ask you. So, for me this is very important. And I feel that my questions are you going to help.

What do you know? Why not you have not been able to have very? And I'm going to be doing you. You can't get yourself.

You're going to give tips not? Yes, not? You're going to give tips? No, they're

doing the Tate? So, really, that's what I want to say. The Tio would say, these questions

because he has a tenor to help, to give us. Because of your point of view. Exactly.

Because he says that you you want is the same that he is to have 500 chikillo.

So, so he's he thinks that all we're that you feel like your is like the he.

Exactly. And he wants to do you know, he does it and get to get them and paracens. Yes.

With his herramientas. With his tools. Well, so are saying how do you know,

like if you know, like you do you know, okay, I'm trying to do you see a

time level that's that's the anxiety is being so high and

dysfunctional, is to it's a impinging to do you do you need to do you do you know,

there's to do you know, when you have a diagnosis of a disorder of the

doctor, the psychologist has the obligation to derivate to do a for a

valouration to know, and you need you need a medication or no.

Much times when the anxiety super incapacitante is probable that's a

diagnosis of an generalised that is more common and And it's the psychiatrist, the

that's the recetra, the recet, for start to come to get a to come to you're going to make that you're to be it's

because the medication only not going to do that the part biologic. But the part psychological has to be able to

work because the day that we get them the medication, we have to have a way, then we continue to

those episodes or without to have to create a aderence or addiction, even to the medication,

because the medications many times for the anxiety are medications that are that they're

taking but they're to take very controlably. And also not they occur,

do you know, to take medication for si so, because, obviously, they're

to be much better, but then they're to need more more dosis of the

same, to get the same that there's there's there to be a

personal with the health, that's a psychiatrist, and a psychologist, and a

Never auto-medicars, obviously, and to understand that not is for that you depend on a pastile the rest of your life, but it's like a mulet, a instrument, a tool, you're going to, you're going to, I'm going to therapy, I'm going to therapy,

I'm going to do you, do you know, I'm doing the things, practice, mindfulness, all, and in some moment, if the medical, so I'll consider the psychiatrist, I can't a new a pastia,

that me help me work. Exactly. And for much people, that pastilla, can be the difference between being able to be able to be able to When we're in this type of

cases, to explain to the people who are the people who are the why not you're not going to you know, it's like

to explain the amopia, no? Yeah, that's, well, I have some little, I'm going to,

these lenses or lenses physical, and I'm going to know this, that I'm trying to get to this, I'm trying to get into

the lenses, I'm not, I'm going, I need, the lens, the medicine, the medicine is the medication,

a other, I need these I'm, so, and there we understand perfect,

but with the medication, a other sometimes we're sometimes

there's there's there's in a situation in a situation, I'm

like, that's that's a bad or that mullet to to be

that phase and then then then then then then then the chaleganism to

to be saying, oh, hey, say positive, no see how so,

don't know that's that you're not you want to say, no. In many cases,

it can't be, if a of a medication, like, temporally. There's no, you're not a psychiatrist,

I know, but there are people who are a period short or for a period long, but that's

only with your psychiatrist. Yes, the indications always are for the psychiatrist, and depend on

much of the case. Normally, the standardized is a year of treatment, but there

people who feel like well, they're not going to the therapy, no want

to keep doing doing And, well, I've done with the same medication. So, what happens is that, the day that I'm going to take it, so I'm disperal the attack of panic. And with a psychiatrist responsible,

because, for there, I've heard stories of those, no, you, when you're not, you feel bad, don't get the pastillas? No. And if you're just, I'm saying, you, I recet, others, but, and, that's,

that's not, that's a, no, the attitude correct. So, if there, if there are, so, if there are determined treatments, put questions, for example, the person

that has a fear to talk to talk a part of a pastit to be a

little bit of to be a right to be but not a but not is a thing that's a realercent if you have

to take a treatment a dayer with a different and it has that has to go to

get to another tip that has asked? For the answer yeah in general, to start

yeah the podcast, for the anxiety for the attack of anxiety, for prevening the anxiety, to be able to the anxiety,

to saner the something that has that's been in the tintero? Well, I'd would like to say to

all of those people who have been that people that are that they're that's that's

that's just a, a, a spiral where never we're the need

and then the anxiety and then the anxiety is that they're that's a help, that's

a person specialista in health mental because when and when we're not

we're doing we're we're we're we're we're and that we're not

a lot of so basically then basically then focus in not be perfected to be

imperfect to be imperfect right to understand that is part of the and necessary

for the necessary and no it's not of mal to get no

it's your process of to know yeah where where

I know you know you know you know you know I don't you want to

with with her, therapy? No. No, no, but what is that you have created

a platform where you have a group of people, no, that is, that is, that they're

incisional the therapys. I'm, Cidadosamente.com. We're not to 50 specialists

that are part of a group formed, of course. I'm actually, I'm doing

much more to work to work to them, to see to the case,

a capacitations and are super, super, super specialized. They're doctorates, and doctorate, maestria, and they're nothergant therapy psychological for all those of those people that can be necessarily that's totally online.

The platform contains all, the cites, the video-jambada, and, well, if you're looking that support, point-com, we can't help. If you're a day, Nita, an tio, that enter there, to prove to the patients,

to be over it, I'm going to, Entro to Zoom with all with all the good. Oh yeah, and in the rest of

where you can't find the people? In all the reds social, we're looking as well

and I'm in the particular in LinkedIn with Sarah Benito. Perfect. We give

an applause with all carino to Sarah Benito and to and to and to

his marino that's here well well, well, we've learned we

Well, I hope that's been very useful this episode of the podcast I'm going to Markontone and Regil in all the social and if

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After the time. Alcans to the maximum potential. Thank you, Thank you, Sarah. Thank you. San Pablo Natural,

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