Does your family love and support one another unconditionally? Do you have fun together? Do you find talking with your spouse and children is easy and effective? If you had to really pause and think about your answers to these questions, there’s a chance your family may not be as cohesive as you once thought or hoped. And that’s okay, not every ... Continue Reading
3 Reasons Why Men Should Try Therapy
Men have taken on a specific role in human development over the span of hundreds of thousands of years. While roles have very recently shifted somewhat, historically speaking, men have been the ones to fight the wars and build society. And if you think about it, it’s pretty hard to feel emotions, let alone process them, while on bloody battlefields ... Continue Reading
Benefits of a Mental Health Day from Work or School
We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling physically unwell, what’s not as common – but perhaps should be – is ... Continue Reading
9 Signs of Low Self-Esteem and Strategies for Fixing Them
9 Signs of Low Self-Esteem and Strategies for Fixing Them Low self-esteem is practically an epidemic. We are bombarded with images of impossible success and beauty on a daily basis. It’s hard to avoid making comparisons, and those comparisons never seem to work out in our favor. Add to that a few mean comments received in childhood, ... Continue Reading
9 Benefits of Being an Early Bird
9 Benefits of Being an Early Bird Are you an early bird? If so, good for you! If you’re not, you might want to consider trying out a new schedule. There are a lot of advantages to being an early riser. Studies show that early birds are more productive and healthier. It’s a great way to live. All you have to do is get up a couple of hours ... Continue Reading
What is the Gottman Method?
When we fall in love with our spouses or partners, we never imagine that someday the honeymoon phase might end. We want to believe those Hollywood romantic comedies that make us believe we will “live happily ever after.” The truth is, all couples have their fair share of ups and downs. That’s natural. Healthy relationships require a ... Continue Reading
5 Awesome Health Benefits of Peaches
Your summer is about to start looking peachier because August is officially National Peach Month! One of my favorite summer memories as a kid was stopping by a fruit stand on the side of the road and getting a small brown paper bag full of juicy, ripe peaches. Back then I just knew peaches were incredibly delicious. Now, however, I know that these ... Continue Reading
9 Keys to College Success
9 Keys to College Success How well you do in high school determines the universities and the majors that are available. Success in college determines the jobs and graduate schools that are available to you. Doing well in college isn’t a secret. There are things that need to be done and things that need to be avoided. Get the most from your ... Continue Reading
Benefits of Co-Parenting (And How to Do It)
Benefits of Co-Parenting (And How to Do It) By Megan Dozler When two people decide to separate or divorce, the first question they usually must answer is, “What’s best for the children?” Well, according to the Third International Conference on Shared Parenting, co-sponsored by the National Parents Organization and the International ... Continue Reading
How to Help a Loved One After a Miscarriage
News of pregnancy always comes with mixed emotions. For most couples, there is immediate joy, but that joy is also usually mixed with a bit of worry. And this worry isn’t for nothing as, sadly, one in four pregnancies will end in miscarriage. While miscarriages are all-too-common, it doesn’t make dealing with grief and sadness any easier for ... Continue Reading
3 Foods That Help with Menstrual Cramps (And 3 To Stay Away From)
When it’s “that time of the month,” do you experience intense cramping? If so, you might be like a lot of other women who turn to over-the-counter medications for pain relief. But OTC pain relievers often come with nasty side effects such as indigestion and even ulcers. A far more natural way to deal with period cramping is through diet. Here ... Continue Reading
National Childhood Obesity Week
National Childhood Obesity Week takes place in July. This week is to help shed light on an increasing problem in this country. According to the Centers for Disease Control and Prevention, obesity affects roughly 14 million children and adolescents. While some look to the government to enact legislation to tackle the childhood obesity epidemic in ... Continue Reading
How to Deal with Social Anxiety after COVID
It has been a very long year. Lockdowns and social distancing have had a profound impact on our hearts and minds. But thankfully, as the vaccines roll out and the country begins to slowly open back up, we are beginning to return to some kind of normal. While many people are jumping for joy with the idea of taking part in normal social gatherings ... Continue Reading
Celebrating BIPOC Mental Health Month
July is BIPOC mental health month. The event was established in 2008 as the Bebe Moore Campbell National Minority Mental Health Awareness Month in an effort to create awareness of the unique struggles faced by underrepresented groups in the United States. Campbell was an author, teacher, and mental health advocate with a mission to shine a light on ... Continue Reading
Fibromyalgia: What You Need to Know
Fibromyalgia: What You Need to Know By Jazmin Stearne Fibromyalgia is a chronic health condition, affecting more than 4 million Americans. You may have heard of it, as it has received quite a lot of attention in recent years. Along with chronic fatigue syndrome, Fibromyalgia was once considered to be a medical mystery. Few researchers understood ... Continue Reading
The Power of Vulnerability
We live in a society that rewards those with courage and valor. We are taught from a young age that it’s good to face our fears, for doing so is often the catalyst for powerful and lasting change. And yet, how many of us allow ourselves to be vulnerable? Think of the amount of courage it takes to allow yourself to be in a position where your ... Continue Reading
National Men’s Health Week
Men. They’re strong. Courageous. Ready to go to war for the country and family they love. But men are also susceptible to disease and poor health outcomes. In fact, men are more likely to experience health issues simply because they have been brought up to believe that asking for help is a sign of weakness, and putting others first should be their ... Continue Reading
Knowing When to End a Relationship
Relationships can enrich our lives, but they can also cause damage. Whether it’s a friend, family member, or significant other, any relationship comes with its share of challenges. And more often than not, putting in the effort to resolve relational issues can and does result in a healthier bond. But there are those relationships that, no matter ... Continue Reading
What is Racial Trauma?
Racial trauma, also sometimes referred to as race-based traumatic stress (RBTS), refers to mental and emotional stress that is a result of racial bias, discrimination, and hate crimes. Those individuals who experience these types of encounters can subsequently deal with negative repercussions. The Mental Health Impacts of Racial ... Continue Reading
The Truth About Perfectionism
We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist. But as human beings, we can never reach a state of perfection because we will ... Continue Reading
How to Support People with Unseen Illnesses
How to Support People with Unseen Illnesses By Jazmin Stearne Living with a chronic illness is difficult. It can affect all areas of a person’s life and can lead to depression if one does not receive the proper support. I myself live with a few chronic illnesses. It is especially difficult when one cannot tell I’m in pain, just by ... Continue Reading
How to Navigate Challenging Life Transitions
When we’re young, life transitions are fun and empowering. We go from crawling to walking, walking to running. We start with training wheels but soon no longer need them. As we age we graduate into higher grades and become more independent. But as adults, life transitions can feel not so fun and far from empowering, because life transitions can ... Continue Reading
How to Practice Self-Care as a New Mother
While there are many surprises and challenges that await you in motherhood, one of the biggest shocks may be time management, or the feeling of being overwhelmed. No matter how happy and fulfilled you may be as a new mom, if you don’t take time out of your busy day to take care of yourself, you’re not giving your precious baby your best self. ... Continue Reading
The Healing Power of Nature
One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health. The Many ... Continue Reading
Mental Health Habits for 2021
We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health. Sadly, most people don’t give their mental health a second thought. The problem is, no matter how ... Continue Reading
5 Amazing Health Benefits of Garlic
National Garlic Day is April 19th. While many of us enjoy the taste of garlic, much to our loved ones’ chagrin (hey, that’s why God invented breath mints), not a lot of people know that garlic is really good for you! With this in mind, here are 5 reasons to start eating more garlic: 1. It Boosts Your Immune System Studies have shown that ... Continue Reading
4 Powerful Immunity Boosters
As we continue to grapple with the Covid-19 pandemic, many of us are wondering how we can boost our immune systems. You most likely know you should take more vitamin C, but here are some other ways you can give your immunity a powerful boost: Tackle That Stress When we’re stressed, our bodies produce stress hormones like cortisol, which weaken ... Continue Reading
National Minority Health Month
April is National Minority Health Month, a time for individuals within the BIOPC community to focus on addressing their mental health needs. Started 20 years ago, the National Minority Health Month Foundation launched National Minority Health Month to strengthen the commitment of local communities and mental health practitioners to eliminate the ... Continue Reading
Eating Healthy without a Diet – Why it Matters
A quick search on Google will bring up myriad trending diets that claim to help people lose weight. The problem with a majority of these diets is, they aren’t very healthy. The cabbage soup diet? Baby food diet? The “five-bite” diet? Not only are many fad diets unhealthy, but some are also downright dangerous! The truth is, eating healthy can ... Continue Reading
Healthy Food & Emotional Regulation
Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods. The trouble is, these foods are only a temporary fix. They fill ... Continue Reading
How Family Therapy Can Help During This Lingering Covid Crisis
It has been almost a year since the world changed with the Covid-19 virus. After months and months of being locked down, many families are experiencing burnout from being forced to be home together so much. While the vaccines are being rolled out, we are still getting mixed reports and messages from the media as to when life might return to ... Continue Reading
Tips for Staying Healthy While Working from Home
For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic. For this second group of people, working from home ... Continue Reading
Mental Health Habits for 2021
Mental Health Habits for 2021 ... Continue Reading
4 Reasons to Start Therapy in 2021
If you’re like most people, you brought in the new year with a list of resolutions. And if you’re like most people, all of those resolutions have one goal: to better your life in some way. Whether that is through eating right, working out, learning a new language or decluttering your home office, resolutions are made to help us live our best ... Continue Reading
Peer Support for Chronic Pain
Peer Support for Chronic Pain By Jazmin Stearne This country has a high incidence of disorders that cause chronic pain. According to the CDC, chronic pain is one of the most common reasons why adults seek medical attention. Chronic pain has been linked to restrictions in mobility and daily activities. Also, there is a high prevalence of ... Continue Reading
What is Therapeutic Mediation?
When you think of mental health therapists, you probably don’t equate them with a lawyer. But you’d be surprised how much these two professions have in common! Both therapists and lawyers offer counsel to others in an effort to help them resolve conflicts. While a therapist often helps clients solve their own internal conflicts, sometimes the ... Continue Reading
Communication Tips for Couples in Recovery
If you have found yourself in a troubled relationship, there is a very good chance you grew up with parents who argued and fought often. Your household was most likely filled with the sounds of angry voices, raised in an attempt to be heard or to simply drown out the other person. This means you had no role models for how to treat your partner ... Continue Reading
Bad Fats vs. Good Fats vs. Great Fats
Fat. You can’t live with it (on your thighs and hips) but you also can’t live without it. And that’s because fat is an important energy provider that also helps us absorb important vitamins such as A, D, E and K. Fats can also help us feel fuller longer, so we don’t overeat. And our body simply NEEDS fat. Our brain is over 60% fat. So it’s never a ... Continue Reading
How to Say “No” to Feeders
“What are you going to do, eat nothing but salads for the rest of your life?” “You’ve got to eat more than that!” “One slice isn’t going to kill you.” People mean well, but many just don’t understand how unhelpful it is to try and get you to eat unhealthy foods when you are trying to eat well. These people are called “feeders” or “food ... Continue Reading
The Beginner’s Guide to the Ketogenic Diet
The Beginner's Guide to the Ketogenic Diet by Megan Dozler For years we’ve been told that in order to live a healthy life we should eat a diet consisting of high carbohydrates, moderate protein, and low fat. A high-fat diet has always been synonymous with weight gain, and in some cases, people will do their very best to avoid all sources of ... Continue Reading
How Counseling Can Help You Reach Your Goals in the New Year
If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression. That’s because reaching goals is ... Continue Reading
5 Benefits of Group Therapy
5 Benefits of Group Therapy By Jazmin Stearne Group therapy can be a very healing experience for those in pain; it doesn’t matter if the nature of their pain is physical or emotional. Depending on your issue, group therapy can be a great choice for addressing your health-related concerns. Group therapy can also help with making positive ... Continue Reading
6 Ways to Have a Healthier Family Christmas
6 Ways to Have a Healthier Family Christmas Christmas can be a magical time of year but it’s super easy for it to be hugely unhealthy too. A lot of us feel lethargic and sluggish after overindulging over the holidays. Add in the fact that fitness can go on the back burner at this time of year too, and you've got a recipe for feeling ... Continue Reading
Coping with the Holidays After Loss
For many people, the holidays are about spending time with loved ones. But for those who have suffered a recent loss, the holidays can be painful and isolating. Here are some ways you can cope with the holidays after a loss: Recognize You are Not Alone It’s easy to feel as though you are the only one experiencing great pain during the holiday ... Continue Reading
5 Simple Steps for a Stress-Free Christmas
5 Simple Steps for a Stress-Free Christmas There's no getting around it - this Christmas is likely to be a whole heap different to last year. Covid restrictions and worries about health and money are causing a ton of stress for many of us. But stress isn't super inevitable and there's still a whole heap you can do to be less stressed this ... Continue Reading
Surviving the Holidays with Chronic Pain
Surviving the Holidays with Chronic Pain By Jazmin Stearne The holiday season is now upon us. Some of us may feel “forced” to do things we might not feel like doing. For example, we are forced (by societal standards) to attend parties, overindulge in food, and give gifts. If you are one of the millions of Americans living with chronic pain, ... Continue Reading
Using Adaptogens for Stress/Sleep
If you’re like most people, you deal with your fair share of stress. And often, this stress leads to an inability to get the quality of sleep necessary for optimal health and well-being. Often, people turn to harmful substances to deal with stress. Whether it’s drinking too much or eating processed “comfort” foods, these unhealthy stress beaters ... Continue Reading
Tips to Manage Anger Around Your Family During the Holidays
For many of us, spending time with family can be a grab bag of emotions. While you may feel love and familiarity, there's also decades-long dynamics between you and your family members that may not be the most healthy. Your family might treat you like the teenager they remember, and you might revert to that role when you're around your family ... Continue Reading
Coping with Seasonal Affective Disorder
Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished. SAD is believed to affect nearly 10 million Americans and is four times more common in women than men. Many people ... Continue Reading
The Health Benefits and Risks of Non-Dairy Alternatives
There is much controversy surrounding dairy. Most of us grew up drinking gallons of milk throughout our childhoods. It gave us calcium for strong teeth and bones and a lot of protein to help us grow. But then conflicting sentiments throughout the nutrition world caused many adults to give up dairy and seek non-dairy alternatives. But what is the ... Continue Reading
Is Gluten-Free REALLY the Way to Be?
Every time the word gluten is mentioned, an angel loses its mind! That’s because the topic has been a maddening one to take part in over the past 5 – 10 years. There’s no denying that following a gluten-free diet has been one of the biggest health trends of the past decade. Health experts tout the benefits of going gluten-free while celebrities ... Continue Reading
How to Be Safe This Halloween
How to Be Safe This Halloween By Jazmin Stearne Halloween is my favorite holiday. Like many others, I look forward to it every year. I enjoy telling spooky stories, dressing up in costume, and going to parties with friends and family. However, this year Halloween (like many other holidays) will look different. That does not mean we have ... Continue Reading
Satisfied Versus Full – How to Make Sure You’re Not Overeating
Most of us have felt that familiar feeling of overeating. We go from feeling “starved” to sort of blacking out as we shove food into our mouths and then roughly 20 minutes later feel “too full” and uncomfortable. Why does this happen to us and so often? Well, there are three reasons, really” The first reason and you’ve probably heard this one ... Continue Reading
Does Online Couple’s Therapy Work?
The current global pandemic has caused most people in this country to have to shelter in place for many months. This has caused a lot of stress and strain for families and couples. And, often acute or sudden stress can bring underlying relationship issues to the surface. But, since many states are still in lockdown mode and residents are still ... Continue Reading
Mental Health Therapy for Frontline Workers
None of us were prepared for the global pandemic we find ourselves in. Not parents, teachers, and certainly not the healthcare workers around the country. Doctors and nurses suddenly found themselves working double shifts to care for sick people. As the rest of the world went into lockdown and people stayed home, safe and sound, these frontline ... Continue Reading
Healthy Ways to Manage Anger
Healthy Ways to Manage Anger By Jazmin Stearne We are living in stressful times; I think everyone can agree on that. As of this writing, there are so many things going wrong in our world (i.e. social unrest, environmental disasters, the Coronavirus to name but a few). Many of us are angry. I think the anger we feel is understandable. How ... Continue Reading
What is Somatic Psychotherapy and is it Right for You?
Somatic therapy is a unique form of therapy that focuses on the mind-body connection to bring about holistic change. Using both psychotherapy and physical therapies, somatic therapy can help a person release pent-up tension that is negatively impacting their physical and emotional wellbeing. The theory behind this type of therapy is that past ... Continue Reading
The Resistance Band Can Become Your New BFF
The Resistance Band Can Become Your New BFF By Megan Dozler Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and lack of flexibility! Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and ... Continue Reading
An Introduction to Sleep Hygiene
An Introduction to Sleep Hygiene By Jazmin Stearne 2020 has been a very stressful year, to say the least. Due to COVID-19, most of us are spending a lot more time at home than we’d like. Most of us work and/or go to school from home. We do our best to practice social distancing; which helps stop the spread of COVID. However, this leaves many of ... Continue Reading
Can Long-Term Isolation Lead to an Addiction?
We are living through some of the most stressful times in recent history. With the global pandemic raging on, many of us are still worried about our own health and the health of our loved ones, especially our older friends and family members. Many of us have also been hit with financial burdens. Some have lost jobs and others have had to close ... Continue Reading
Teaching Kids Mindfulness: The Benefits and Easiest Ways to Do It!
“Pay attention!” It’s a phrase that is uttered dozens of times a week (if not more) in households where children between the ages of two and 18 reside. How is it that when they WANT to, oh say when they are playing video games or watching cartoons, kids can have a tremendous attention span. But at any other time, getting them to be present is ... Continue Reading
The Mental Health Impact of COVID-19 on Families
If you asked any of us a year ago what would life be like in 2020, it’s doubtful anyone would have guessed we’d be going through a global pandemic, replete with lockdowns and self-quarantining. At the beginning of the year, some families might have thought of being forced to stay home from work and school would be a fun little vacation. But as the ... Continue Reading
Are You a Man Suffering from Suicidal Thoughts? Therapy Can Help You
According to the American Foundation for Suicide Prevention, men die by suicide more than 3x as often as women. In fact, white males accounted for 69.67% of suicide deaths in 2018. Those are startling statistics. But what’s the reason behind these numbers? Well, according to a recent Substance Abuse and Mental Health Services Administration ... Continue Reading
Transgenerational and Intergenerational Trauma from Racism
In the early 2000s, Brent Bezo, a student in the doctoral psychology program at Carleton University in Ottawa, was living with his wife in Ukraine when they began picking up on subtle notes of resentment and skepticism from the native population. In his conversations with the locals, Bezo specifically remembers detecting references to the ... Continue Reading
Hey, Guys: 4 Ways Men Can Practice Self Care By Jazmin Stearne
Hey, Guys: 4 Ways Men Can Practice Self Care By Jazmin Stearne What is the first image that comes to mind when thinking of self-care? If you’re like many, you can probably see the stereotypical image of a woman in a bath robe giving herself a manicure. But that’s not what self-care is entirely about. Self-care is the act of taking time for ... Continue Reading
Can Muslims Benefit from Mental Health Therapy?
People from all cultures, backgrounds, and religious beliefs can suffer under the weight of mental health issues. Traditionally, therapists kept religion out of their office, focusing instead on their client’s mental well-being. But, since spirituality can play such a significant role in a person’s overall health, more and more mental health ... Continue Reading
How Therapy Can Help Families Be Resilient During COVID-19
All of us have struggled in our own way to deal with the effects of the coronavirus. But if you are a parent, you most likely have even more concerns about the impact the virus and subsequent lockdown have had on the emotional health of your children. You’ve most likely taken certain precautions over the past few months to ensure your family’s ... Continue Reading
Work from Home Survival Guide: 7 Easy Steps By Jazmin Stearne
Work from Home Survival Guide: 7 Easy Steps By Jazmin Stearne Working from home is not as easy as it may seem. For instance, your home may also be used as an office and maybe even a classroom. How can you establish boundaries so that you and your family members (who may also be working and/or going to school from home) so that you can all get ... Continue Reading
Creative Expressive Therapies for Kids and Teens
Life hasn’t been the same for any of us for many months now. As we continue to try and adapt our lives to safely deal with this novel coronavirus, it has taken its toll on many, both financially and emotionally. Kids have been hit particularly hard during this time. At first, many might have thought the idea of no school was “awesome!” But as the ... Continue Reading
How to Summer-in-Place with Kids During COVID-19 By Jazmin Stearne
How to Summer-in-Place with Kids During COVID-19 By Jazmin Stearne COVID-19 has had an impact on all of us. This includes our jobs which in turn affects our finances. But what about our kids? Their usual summer vacation is around three months. However, due to the Corona-virus pandemic, our kids have had their summer break extended by three ... Continue Reading
Healing Trauma with the Emotional Freedom Technique
Healing Trauma with the Emotional Freedom Technique By Jazmin Stearne Traditional psychotherapy has many ways to address unresolved trauma. For years we have used Cognitive Behavioral Therapy (CBT) and Dialectal Behavioral Therapy (DBT) among other therapy styles. Therapists are now utilizing a different approach for the resolution of trauma; it is ... Continue Reading
How Cognitive Behavioral Therapy Can Help Us Better Understand the Black Lives Matter Movement
Most human beings have implicit biases. And that’s okay, as long as we are aware of them and aware of how our attitudes affect others. In the United States, black people have lived through a long history of violence and social injustice. With the recent deaths of George Flynn and Rayshard Brooks, the Black Lives Matter movement has organized many ... Continue Reading
Stress Management Techniques for People of Color Dealing with Microaggressions
Most human beings don’t get through life without dealing with their fair share of stress. But some people seem to deal with more stress than others. For instance, according to a report by the American Psychological Association (APA), both low-income populations and racial minorities have a greater risk of developing mental and physical health ... Continue Reading
How to Cope with Chronic Pain and Depression
How to Cope with Chronic Pain and Depression By Jazmin Stearne Chronic illness and clinical depression often go hand in hand. It can be a vicious cycle. Some may not realize how exhausting living with chronic pain can be. Chronic pain means just that; pain that is “chronic”. The physical pain does not go away. Managing a chronic illness can be a ... Continue Reading
Father’s Are Forever
Father's are Forever: 6 Ways to Honor Your Dad’s Memory on Father’s Day By Jazmin Stearne Father’s Day can be a somber holiday for some. If you have lost your father (or someone close to you who was a father-figure), you may be feeling sad on days like this. My grandfather was actually my father-figure; and I miss him every day. I always ... Continue Reading
Kids and Racism: How to Start the Conversation
Kids and Racism: How to Start the Conversation By Jazmin Stearne We are living in a time where racial injustice and insensitivity placate everything from politics, to Hollywood, to the playground. Kids are more aware of racial injustice than we might realize. For instance, studies have shown that children tend to notice racial differences as early ... Continue Reading
3 Ways Teens Can Benefit from Therapy
Not many of us remember our teenage years as walks in the park. That’s because this time in our life is punctuated by uncertainties, social pressure, and a surge of hormones. Because of this perfect storm, many teens act out, which can cause a lot of chaos and disruption in the home and family.Here are 3 reasons why teens can benefit from ... Continue Reading
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