Therapy in a Nutshell

By Therapy in a Nutshell -Emma McAdamHealth & Fitness Mental Health Education Self-Improvement

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Therapy in a Nutshell episodes

October 23 How to Get Your Kid to Listen to You Evidence Based Parenting with Dr. Kat Green
If gentle parenting isn’t working for you, or you want to learn how to create healthy discipline for your kids, learn how to get your kid to listen to you with Dr. Kat Green.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
In this episode, child psychologist Dr. Kat Green shares evidence-based strategies for how parents can effectively get their kids to listen, especially children with challenging temperaments. We explore practical techniques to improve communication, reduce power struggles, and build stronger parent-child relationships. Dr. Green also explores effective parenting strategies, focusing on structured discipline, managing anxiety, and fostering cooperation through evidence-based methods. You’ll get practical tips for reducing chaos, increasing compliance, and supporting children's emotional regulation.
Check out the Membership https://courses.therapyinanutshell.com/membership
Kat’s course on Teachable: Parenting Preschoolers with Big Emotions https://back-in-charge.teachable.com/l/pdp/parenting-preschoolers-with-big-emotions?coupon_code=EMMATIN
Coupon code: EMMATIN
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
1 hr 13 min
October 167 Real-Life Strategies for RSD with ADHD expert Dr. Sharon Saline
Does an unanswered text or a small criticism send you into a spiral of “Nobody likes me” or “What’s wrong with me?” Rejection sensitivity can make real—or perceived—rejection feel intensely painful.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
In this conversation, I’m joined by psychologist Dr. Sharon Saline to explore rejection sensitive dysphoria (RSD), social anxiety, and ADHD. We share personal experiences with friendship breakups, big emotions, and overthinking—and discuss practical ways to respond when rejection feels overwhelming.
You’ll learn how to:
Separate what actually happened from the story your mind is telling.
Take responsibility for your part without blaming yourself for everything.
Shift from “I’m a terrible person” to “I can learn a new skill.”
Practice compassionate self-acceptance.
Use trusted support and healthy distractions to interrupt a shame spiral.
If rejection sensitivity has you replaying conversations, taking things personally, or withdrawing from relationships, this conversation offers tools to help you work through the hurt and stay connected.
www.drSharonSaline.com
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
28 min
October 02 Hypervigilance and Trauma- How to Get Your Brain to Shut Off
Trauma and hypervigilance keeping you from falling asleep? Learn why your mind won’t stop worrying—and simple ways to make it finally rest.
Learn the skills to regulate your Emotions, join the membership:
https://courses.therapyinanutshell.com/membership
If your brain won’t shut off at night, you’re not alone—and you’re not broken. Trauma and hypervigilance can keep your mind stuck in “high alert,” making sleep feel impossible. Instead of winding down, your brain starts scanning for danger, replaying conversations, and worrying about everything from your kids to the future.
I’ll walk you through practical, trauma-informed tools to help you calm your mind and finally get better sleep. These are simple, realistic strategies you can use tonight—no complicated routines or unrealistic expectations.
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
18 min
September 18 Emotional Regulation - How to Actually Sit with Your Feelings
If you want to learn how to regulate your emotions, you have to learn the crucial emotional regulation skill of acceptance.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Sometimes when I’m feeling a little cold, or hurt, or stuck, or frozen, or just like I’d like to have a little more love and light and energy in my life- I like to do this gentle little 9-minute meditation called Healing Beam of Light, and it’s perfect for healing and energizing at the start of the day. So let’s try it together. This exercise can help you fill with light, warmth, and healing energy. We’re now going to visualize 9 minutes of the sunrise.
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
11 min
September 04 When You Feel Worthless
Depression, trauma and negative self-talk can leave you feeling worthless or struggling with low self-esteem. But you don’t have to feel depressed forever. Learn how to deal with feeling worthless with 6 practical things you can do to improve your self esteem.
Check out the Membership https://courses.therapyinanutshell.com/membership
Free Safety Plan Worksheet https://courses.therapyinanutshell.com/safety-plan
In this video, we’re tackling the painful experience of low self-esteem, depression, and feeling like you’re “no good.” That heavy, shut-down state doesn’t just live in your thoughts—it affects your whole body and behavior.
Using practical, evidence-based strategies, I’ll walk you through how to break out of that cycle and rebuild a healthier sense of self-esteem.
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
18 min
August 21 How I Dealt with Performance Anxiety (as an Anxiety Expert)
Performance anxiety? Learn how to overcome stage fright and anxiety with 7 practical strategies to stay calm, focused, and confident.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Whether it’s public speaking, sports, music, or presentations—performance anxiety can make your heart race, your mind go blank, and your body feel completely out of control.
In this episode, I share how I managed my own stage fright while giving a keynote speech—and the 7 practical, research-backed strategies that helped me move through anxiety and perform anyway.
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
16 min
August 07 The Profound Impact of Hormones in Women with ADHD
Hormones have a drastic impact on women with ADHD. Learn how estrogen and your cycle impact focus, mood, and why symptoms suddenly get worse.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Why do ADHD symptoms in women seem to change throughout the month—or suddenly get worse in your 30s and 40s?
In this episode, we break down the powerful connection between women, ADHD, and hormones—and why this piece of the puzzle has been overlooked for so long.
You’ll learn how estrogen directly affects dopamine (the brain chemical behind focus, motivation, and executive function), and why shifts during the menstrual cycle, pregnancy, and menopause can dramatically impact ADHD symptoms.
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
25 min
July 24 Overgeneralization -This Thinking Pattern Makes Everything Feel Worse
This CBT tool helps you stop overgeneralization, regulate emotions, and break negative thinking patterns with simple, practical tools.
Check out our FREE How to Stop Panic and Anxiety Attacks course:
https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC

19 min
July 10 How to Get Started When You’re Drowning in Overwhelm - ADHD Friendly
Feeling overwhelmed and stuck? Learn how ADHD affects motivation—and 5 simple ways to get moving again when you feel overwhelmed and can’t get started.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Do you ever feel so overwhelmed that you just… shut down? You want to be motivated, but instead you’re stuck, frozen, and frustrated with yourself. If you have ADHD—or you’re just overwhelmed by life—this can feel like a daily battle.
In this video, you’ll learn why overwhelm isn’t laziness—it’s your brain going into survival mode—and why trying to “just try harder” often backfires. When your brain is overloaded, it’s not a motivation problem. It’s a state problem.
If you’re tired of feeling overwhelmed and wondering why you can’t get motivated, this video will give you practical tools you can use today to start moving forward again.
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC

22 min
June 27 4 Essential Habits for Emotional Regulation
You can learn how to regulate your emotions by practicing these four skills.
People who regulate emotions well don’t avoid feelings—they build habits that help them pause, process, and respond with intention. In this video, I’ll teach you 4 essential emotional regulation habits that emotionally stable people practice every day. You’ll learn how to stop reacting impulsively, challenge unhelpful thoughts, process emotions in a healthy way, and build emotional resilience over time. These are practical, research-backed mental health skills you can start using immediately for anxiety, stress, anger, overwhelm, and emotional reactivity.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
20 min

About Therapy in a Nutshell

From the publisher's feed

I’m Emma McAdam, a Licensed Marriage and Family Therapist and my mission is to make mental health resources more easy to access. I take therapy skills and psychological research and condense them down…