RealPositiveGirl - Weekly Encouragement & Mental Health

Hello Everyone & Welcome Back to the RealPositiveGirl Podcast!

Thank you so much for joining me again!

This week's theme for the podcast is: Let's Quit Together

This week I want to talk to you about how we can stop engaging in behaviors that aren't helping us become our best selves.

Making the decision to quit doing things like gossiping, saying sorry all the time or sacrificing sleep will help us focus more on what is actually important in our lives, lean more towards the positive & become our best selves.

Here are some notes from today's episode:

• Does anyone else have this bad habit? You end up saying sorry about everything, especially things that have nothing to do with you. And this behavior can become such a bad habit so quickly because it can come to a point where you don’t even realize you are saying it after so long.
• And the need to say sorry often can stem from so many experiences, from your childhood, to experiencing imposter syndrome, to just being a people pleaser. You tend to feel like everything is your fault, so you take the blame, because you expect it.
• Let’s go over some reasons you may be struggling with saying sorry all the time.
• People pleasing. Pleasers want to be seen as nice & kind people & do not ever want to be seen in a negative light. Apologizing often assures you that you won’t offend someone else.
• Low self-esteem. You think very poorly of yourself, which can translate into you believing you need to worry about causing issues, becoming a problem or getting in the way of others.
• Feeling responsible for other’s actions & feelings. You often feel responsible for other people’s actions & emotions because they are a partner or someone close to you & you want to shield them from any consequences or negative impacts because of their behaviors. But by apologizing for them, you are actually enabling their behavior & feeding the cycle. You are only responsible for your own feelings & behavior, no matter what.
• And if I haven’t convinced you yet that apologizing all the time is not a good habit, hopefully this will help. Just know that by apologizing all the time, you are hurting your credibility as a person. If you are constantly saying sorry & taking the blame, that doesn’t lend itself to others trusting you to get things done or be responsible. You are also busting on your confidence & criticizing yourself.
• You are genuinely only responsible for the things you personally have done. Nothing else. You are allowed to take up space & have needs. Everyone is allowed that.
• Let’s chat about how to quit saying sorry when it’s not necessary:
• 1. Catch yourself before you apologize. Awareness is key.
• 2. Ask yourself if you really need to apologize. Did you do something wrong?
• 3. Try to rephrase what you’re saying that’s not apologetic. (thank for you waiting for me, unfortunately this isn’t for me, thank you for listening, I’d like to ask a question please.)

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or feedback?  Send me an email at realpositivegirlpodcas

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

Hello Everyone & Welcome Back to the RealPositiveGirl Podcast!

Thank you so much for joining me again!

This week's theme for the podcast is: Let's Quit Together

This week I want to talk to you about how we can stop engaging in behaviors that aren't helping us become our best selves.

Making the decision to quit doing things like gossiping, saying sorry all the time or sacrificing sleep will help us focus more on what is actually important in our lives, lean more towards the positive & become our best selves.

Here are some notes from today's episode:

• Gossiping is terrible. It’s something we can all get so easily sucked into, but it’s a terrible habit too many of us engage in. There really isn't an excuse for sharing information that isn’t yours to share.
• Gossip can be seen as idle talk, rumors & sharing personal details or information about others behind their backs & generally in a negative tone. And some would argue that sharing this type of information with others is important because they need others to know or they want to slander this person on person to make themself look good or the other person look bad.
• There is a very thin line between needing to share information about someone that could be important or necessary & sharing personal details about someone just to have something to share that could bring you attention. There is also an aspect of thrill in telling someone something you know you shouldn’t.
• One of the reasons gossip is so prevalent is because of the way it creates a social bond. You can become accepted & even trusted when you start sharing information to others that find that info important & intriguing. This is especially true if the desire to gossip goes both ways on the same subject. It’s been studied that sharing negatives will grow groups of people together stronger than positives.
• I also want to point out that we should all be careful about who we are sharing with, as you may be venting to someone to get your own personal grievances out, but make sure that person doesn’t go running their mouth to someone else.
• So let’s chat about some suggestions for how to stop gossiping:
• 1. Ask yourself if this information is yours to share.
• 2. Ask yourself if this information really needs to be repeated.
• 3. Have one person you dump gossip to so you aren’t spreading it & they can encourage you to cut back.
• 4. Try to catch yourself when you’re about to make a comment about someone.
• 5. Stop judging others & say no when others try to drag you into their gossip.
• 6. Try to go one day without gossiping if you find yourself gossiping too much.

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or feedback?  Send me an email at [email protected] or visit my website: www.sabrinajoy.com

I am also accepting donations via my Patreon & PayPal. Both can be found on the donation page on my website.

See you for the next episode!

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

This week I want to talk to you about being an overcomer. I believe all of us are overcomers & can continue to be overcomers simply by not giving up.

Being an overcomer is simply someone that succeeds in dealing with problems and/or difficulties in their lives & making the decision to not give up, even when situations get really tough. 

Here are some notes from today's episode:

• I feel like ending the week talking about procrastination is pretty perfect because maybe it can give me & some of you a kick to get something done if you have been putting it off.
• Procrastination is so easy to get caught up in. The more & more you start to put things off, the easier it becomes to put more & more things off. It can spiral so quickly.
• A lot of times people will procrastinate because there is a fear of not being able to do a good job or failing at whatever it is you are putting off. Perfectionists typically fall into this because it’s much easier to just not do something than to possibly fail at it.
• But there is also the possibility that you just don’t believe you will enjoy whatever task it is you are putting off, too. It just depends on what your thought process is. Low self-confidence can also be a factor because you just don’t believe in yourself.
• There are actually 4 types of procrastinators: the performer who believes they work well under pressure, the self-deprecator believes they are just too lazy to do it now, the overbooker believes they are too busy & the novelty seeker is the one that gets distracted by the next best new idea to focus on.
• So let’s chat about what we can do to overcome procrastination:
• 1. Let go of any procrastination in the past.
• 2. Break the task up.
• 3. MInimize distractions.
• 4. Commit to the task.
• 5. Promise yourself a reward.

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or feedback?  Send me an email at [email protected] or visit my website: www.sabrinajoy.com

See you for the next episode!

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

This week I want to talk to you about being an overcomer. I believe all of us are overcomers & can continue to be overcomers simply by not giving up.

Being an overcomer is simply someone that succeeds in dealing with problems and/or difficulties in their lives & making the decision to not give up, even when situations get really tough. 

Here are some notes from today's episode:

• Do you struggle with holding grudges? Do you hold any offenses against anyone that has hurt you or contributed to you feeling negative?
• I believe this is one of those things that people don’t even realize they are struggling with because you can start to feel entitled to these feelings because this person hurt you or crossed a line.
• But unfortunately this is not a reason or excuse to treat the other person this way. 
• And as annoying as it may sound, we need to be reflecting kindness back to others, despite what they have done to us. I know this can be the hardest thing in the world sometimes, but it’s the better thing to do.
• It’s amazing the lengths we will go through to hold a grudge when it takes a lot of effort to continually be upset & really only causes us more pain in the end. But it’s the identity we create when we are holding onto these things that will cause us to not want to let go. You have anger & a feeling of being wronged that is serving you in a way that gives you strength, even if it’s negative.
• One of the biggest reasons people hold grudges is because it gives them power over the situation. It’s empowering to hold something over someone else because you feel like the person that is in control of the entire situation. 
• And the grudge you’re holding isn’t going to give you the result that you hoped, which is generally comfort & empathy for what you feel happened to you. It’s actually a wall you are putting up & like a trophy you are displaying to world that you were hurt & everyone should feel bad for you. This can lead into victim mentality, which is not where you want to live.
• Holding grudges isn’t going to get you what you want, not even the satisfaction of hurting the other person back, because usually it either won’t affect them due to them just not caring or avoiding you to not have to deal with it.
• So let’s chat about what we can do to overcome grudges:
• 1. Share Your Feelings 
• 2. See the Situation from Their POV
• 3. Move On Without an Apology
• 4. Stop Dwelling & Let It Go

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or feedback?  Send me an email at [email protected] or visit my website: www.sabrinajoy.com

See you for the next episode!

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

This week I want to talk to you about being an overcomer. I believe all of us are overcomers & can continue to be overcomers simply by not giving up.

Being an overcomer is simply someone that succeeds in dealing with problems and/or difficulties in their lives & making the decision to not give up, even when situations get really tough. 

Here are some notes from today's episode:

• Self-harm is something I do not hear a lot of people speaking about. It can be very difficult for people to share their stories with self-harm due to fear of judgement or misunderstanding what they are going through because it’s not very cut & dry why people turn to self-harm as a way of coping with what they are going through.
• It can be so tough for those wanting to help someone that is struggling with self-harm because you aren’t sure what you should do or say or even how to ask the person how you can help.
• Now, just in case you don’t know what self-harm is, let’s chat about it for a moment. Self-harm is the act of hurting yourself on purpose due to not knowing how to handle your current circumstances. And most times this is done in secret due to the fear of backlash & thinking others will not accept what your reasons, thoughts & feelings are about with regards to self-harm.
• Self-harm can be seen in a number ways: burning yourself, banging or scratching yourself, cutting, eating or drinking things that are dangerous, overdosing on meds, or not letting wounds heal.
• And just to get a perspective on who might engage in self-harm, it’s a variety of people, so there isn’t just one type of person that might practice this behavior: people dealing with depression/anxiety/borderline personality disorder/eating disorders, those that are in prison, a veteren of armed forces, someone that has lost someone to suicide, or a survivor of emotional, physical or sexual abuse. 
• Now, you may be wondering why someone would engage in this behavior & I’m going to list a few reasons why, which is different for everyone, and obviously this isn’t a conclusive list: trouble dealing with strong emotions, punishing yourself for things you’d categorize as mistakes, to distract or get relief from your personal pain & even to show someone how much pain you’re in, which does break the commonality that this is practiced in secret. It can also be used to have control over one aspect in your life.
• Let’s chat about some suggestions that can help you overcome self-harm, if you are struggling with it or know someone else that is: 
• 1. Find someone to confide in.
• 2. Figure out what triggers you to hurt yourself.
• 3. Find new ways to cope.

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or feedback?  Send me an email at [email protected] or visit my website: www.sabrinajoy.com

See you for the next episode!

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

This week I want to talk to you about being an overcomer. I believe all of us are overcomers & can continue to be overcomers simply by not giving up.

Being an overcomer is simply someone that succeeds in dealing with problems and/or difficulties in their lives & making the decision to not give up, even when situations get really tough. 

Here are some notes from today's episode:

• Today we are speaking about negative self-talk. It’s been something I have been wanting to speak about more & more because I have been seeing more & more people fall victim to this.
• It’s actually gotten to a point that it bothers me so deeply that I feel like I need to address it any time I see it or it comes up. And I’m one that likes to joke around, but I’ve decided that actually being self-deprecating isn’t helpful to anyone & is affirming too much negativity.
• Self-deprecation is only a portion of negative self-talk, but it’s the one I see all over that many people probably don’t even notice they are doing or think is harmless. It may seem like nothing to say you’re stupid or dumb or an idiot when referring to something in front of others as a joke or to lighten the situation, but it’s a slippery slope & tells others it’s an acceptable behavior.
• I know I might sound like a stick-in-the-mud by bringing this up & like I don’t want to have any fun, but I am all about feeding the best things into our mindsets & not letting ourselves be treated poorly, even by ourselves.
• Some examples of negative self-talk are saying we aren’t able to do something, you’re not worth it, no one likes you, you’re not enough, your opinion doesn’t matter or you can’t contribute.
• Negative self talk can also contribute to perfectionism, limited thinking or feelings of depression.
• These negative things we say to ourselves become so deeply ingrained in our minds that these behaviors become habits & it’s more natural to do these as more time goes by without even realizing it. This is a dangerous behavior. You need to check yourself & realize how badly this could be feeding into your daily life & how you view everything else in your life.
• So let’s chat about what we can do to overcome negative self-harm:
• 1. Catch yourself when you speak negatively.
• 2. Stop mind-reading.
• 3. Remember your thoughts & feelings aren’t also true.
• 4. See yourself from someone else’s perspective that cares.

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or feedback?  Send me an email at [email protected] or visit my website: www.sabrinajoy.com

See you for tomorrow's episode!

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

This week I want to talk to you about being an overcomer. I believe all of us are overcomers & can continue to be overcomers simply by not giving up.

Being an overcomer is simply someone that succeeds in dealing with problems and/or difficulties in their lives & making the decision to not give up, even when situations get really tough. 

Here are some notes from today's episode:

•  There are no prerequisites to being an overcomer or what would be considered one. If you feel you are or have overcome something, you’re an overcomer.
• And it’s important to acknowledge you are an overcomer because you are telling yourself you are working to become a better version of yourself & be proud of yourself for not giving up, even in your darkest moments. And even if you took a pause for a moment, but came back to the fight, that isn’t considered giving up, you’re still an overcomer.
• And as specific as this may seem, this week I will be sharing with you some things I myself am working on overcoming or have overcome in the past. But I know these topics will still resonate with so many of you because these are common. (quick rundown of episodes)
• Specifically today we are going to be talking about overcoming people-pleasing.
• Being a people pleaser is so common to many & is usually learned at a young age, but not always. And being a people pleaser isn’t necessarily just about wanting to make others happy, but goes deeper than this. It’s common it has a lot to do with your self-worth. And it’s rooted in fear to gain love & acceptance. And in my case, I developed a people-pleasing personality because I was mistreated growing up & came to the conclusion that if I was going to survive this life, I needed to please everyone around me. This then developed into a way of life. Another way this can come about is believing if you are nice & do things for everyone, there will be acceptance.
• And let’s quickly identify some signs of someone that is a people pleaser, in case you aren’t sure if you are one or not. Quick list: You need others to like you, you have a low opinion of yourself, you always adapt your opinion to fit someone else’s, you aren’t able to say ‘no’ & establish boundaries. And these are just a few examples.
• People-pleasing is easily confused with thinking you’re being kind & if you don’t continue to give everything you have, you’ll be seen as selfish or not a good person. But honestly, this is just a false belief you have taken on because it’s a type of protection for you.
• Let’s talk about some ways we can overcome people-pleasing & leave that personality behind:
• 1. Know you aren’t responsible for other’s feelings & emotions.
• 2. Accept that not everyone needs to like you for you to like yourself.
• 3. Take care of yourself first if you want to keep taking care of others.
• 4. Set boundaries. ( Do I want to do this, really?/Will I have to sacrifice something important to me for this?/How will I feel participating?)
• 5. Wait to be asked & still evaluate the request before agreeing.

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions,

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

Hello Everyone & Welcome Back to the RealPositiveGirl Podcast!

Thank you so much for joining me again!

Happy Friday!

This week's theme for the podcast is: Be In a Better Mood

This week I want to share with you how important it is to be on top of your mood & not let it hold you, hostage, to sit in a negative pit when you don't need to.

Your mood is one of the single most important things that will dictate how you experience your day. The mood you choose or let linger will determine if you believe your day was a success, a good one, productive, forgettable or something you fear will follow you into the next day.

Here are some notes from today's episode:

• I wanted to end this week’s topic by talking about how it’s not crucial to be positive 100% of the time.
• I think when we get into conversations about mood & managing our mindsets, we think we need to take all the information that we are learning & absorbing & implement all these changes right away & think, that’s it. You’re done. It’s all fixed & this is what you have to do all the time.
• But that is putting a really big expectation on yourself to have this perfect sort of demeanor & attitude & that you have to be in control of yourself all the time.
• When really, life is full of ups & downs & no one is perfect, nor should we be seeking that anyway. And what we really need to do is focus on having balance & stability in our lives. That is something reasonable & necessary in all of our lives.
• Stability is really the thing you should be seeking. And being stable doesn’t mean you can’t experience your moods & emotions. It doesn’t mean you can’t change & grow & feel your feelings fully. It means that you are able to experience the emotions you are having, move through those feelings & experiences as you believe you should, but without the expectation that you have to hit a certain metric of positivity or happiness on the regular. 
• Don’t get me wrong, life is much more enjoyable when you are happy & positive, but that’s not a realistic approach to life because we all experience hard things.
• But on the flip side of this, I want you to know that if you are suppressing your happiness or joy or positivity because someone has made you feel bad about that in the past or it feels weird to be happy & content when so many people around you aren’t, stop worrying about them & focus on you.
• Don’t conceal your positive moods just because others around you can’t figure it out for themselves. This sounds harsh, but who are you really helping by pretending to be something you aren’t. It’s the same when you pretend to be happy when you aren’t. That isn’t how emotions work.
• Let me leave you with this final thought: Feel the emotion you have when you have it. And this, of course, is whenever possible, as I know some feelings are made for private time. But don’t let the world dictate how you live your life. Live it the way that makes you truly the happiest & find your own personal balance. This is what we all should be seeking.

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or f

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

Hello Everyone & Welcome Back to the RealPositiveGirl Podcast!

Thank you so much for joining me again!

Happy Thursday!

This week's theme for the podcast is: Be In a Better Mood

This week I want to share with you how important it is to be on top of your mood & not let it hold you, hostage, to sit in a negative pit when you don't need to.

Your mood is one of the single most important things that will dictate how you experience your day. The mood you choose or let linger will determine if you believe your day was a success, a good one, productive, forgettable or something you fear will follow you into the next day.

Here are some notes from today's episode:

• I’m very excited about today’s episode because it’s something I reflect on often. And I feel like it’s something many of us don’t really think about until it’s brought to light through an experience or feedback from someone else or maybe even from your own self-reflections. 
• Your mood is greatly influenced by those you spend time with & your mood influences others.
• And there are pros & cons to this. It’s not all bad. If you spend your time with uplifting, joyful people that inspire & motivate you, those are going to be friendships & relationships that typically influence you for the better. But when you get caught up with people that only speak on their problems, those that engage in gossip & slander & people that love to point out the negative parts of life & don’t highlight the positive enough, that’s when it’s going to be a negative influence.
• And I know that just because you are around positive people on the regular doesn’t mean it’s going to be that easy to adapt to that type of personality, but it sure does make it a whole lot easier.
• Having relationships with others that strengthen us, lift us up & push us to continue to become our best selves are the most ideal ones, but that isn’t necessarily what you go looking for when you are making friends. You are looking for people that are similar to you, that have similar tastes & ideals & generally, how they go about life. Which can lead to you joining up with others that haven’t yet made the decision that mindset is everything.
• It also has to do with morals & beliefs. I’m not saying those things have to be the exact same, but these are generally similar or you all a least respect each other enough that it’s not a big deal, which is a big deal when that happens.
• And if I haven’t convinced you how important this is yet, then hopefully this next point will help. Are you trying to make changes in your life but you are finding it hard to do so because of some of the viewpoints & advice from those you spend most of your time with? It’s because these people might be holding you back.
• Not everyone lives in the same season of life forever, nor should they, which means that you might outgrow some of these people. But if you choose not to see this, you will continue to be stuck where you are & not grow.
• Here are some things to consider when you decide to start surrounding yourself with better quality people:
• 1. Ditch the negative people.
• 2. Find people that are uplifting
• 3. Create relationships with people that push you.

Please share this podcast with anyone that may need this encour

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]

Hello Everyone & Welcome Back to the RealPositiveGirl Podcast!

Thank you so much for joining me again!

Happy Wednesday!

This week's theme for the podcast is: Be In a Better Mood

This week I want to share with you how important it is to be on top of your mood & not let it hold you, hostage, to sit in a negative pit when you don't need to.

Your mood is one of the single most important things that will dictate how you experience your day. The mood you choose or let linger will determine if you believe your day was a success, a good one, productive, forgettable or something you fear will follow you into the next day.

Here are some notes from today's episode:

• Today is the day we talk about more emotional activities & experiences you can use when needing to shift your mood.
• If you’re interested, you can go back & listen to yesterday’s episode going over the physical activities you can try, if that’s more your speed.
• But I believe it’s important to engage in the emotional aspects as well because it allows you to understand yourself more deeply. Really create that connection within yourself & practice more self-awareness. But I also know it’s the harder way to shift your mood because it’s not heavy with distractions.
• And remember, there is nothing you can do about what has already happened in your life & what may have contributed to your mood. All you can do is move forward.
• So let’s just jump into the list of suggestions I have for you to manage your mood emotionally:
• 1. Get More Sleep/Nap Time
• 2. Create a Gratitude List
• 3. Meditation/Quiet Time/Get Present
• 4. Listen to Your Favorite Music
• 5. Find Something to Laugh At
• 6. Talk With Someone
• 7. Do Something Nice for Someone Else

Please share this podcast with anyone that may need this encouragement!

Thank you again for listening & I hope this episode was helpful.

Come visit me on my Instagram page @sabrinajoyperozzo to say hi!

Have any questions, comments or feedback?  Send me an email at [email protected] or visit my website: www.sabrinajoy.com

Support the show

Watch the Video Version of RPG: https://www.youtube.com/@realpositivegirl/podcasts
Buy the Planner on AMAZON!: https://amzn.to/3WwthT2
Visit me on Instagram or TikTok: @sabrinajoyperozzo
Email Me: [email protected]