Tuesday, October 31st, 2023
Have you ever stared at an imminent deadline with a sinking feeling in your stomach, grappling with the persistent and often perplexing companion called procrastination? Then you know the struggle.
Procrastination is a ruthless productivity killer disguised as a time management problem. However, the time management problem is just a symptom in itself. The roots go much deeper, as scientific studies have shown. Timothy A. Pychyl, Ph.D. from Carleton University, Canada and Professor Fuschia Sirois from Durham University say procrastination is an emotional problem. Emotional problems come from various backgrounds; however, there is one common factor: heightened stress levels.
When stress starts to build up, you may notice yourself turning to various activities as a way to cope—whether it’s diving into binge-watching sessions, playing games, or endlessly scrolling through emails. In this context, procrastination takes on a different light; it becomes an unconscious strategy you employ to relieve the stress weighing on you.
An independent assessment by Quest Cognitive Hypnotherapy (one of the schools I trained with) has shown significant improvement in patients with emotional imbalance using hypnotherapy compared to other therapies. Warwick University and other research teams are currently using this research data to study the clients long-term impact.
Procrastination causes us even more stress and anxiety in the long run. We are usually aware when we procrastinate, which can cause negative feelings and thoughts about ourselves—leading to a lack of confidence and questioning our self-control.
Let’s look at some examples of the many faces of procrastination—and how it might manifest itself in your life:
Have you ever found yourself burning that midnight oil, cramming for an important exam? Staying up all night to absorb every bit of information leaves you exhausted, casting a shadow over your exam performance. And after the emotional aftermath hits—you reflect on the missed opportunity to shine, haunted by what might have been.
From time to time, life can get overwhelming with a ton of tasks. Sometimes, that overload paralyses you, and you end up doing nothing at all. The weight of uncompleted tasks sits heavy, bringing on guilt and disappointment. It’s a battle—you grappling with the emotions, yearning for a way out of the cycle.
Have you ever avoided starting something because it felt too complicated or not good enough? It happens to the best of us. That fear becomes a barrier, holding you back from diving into a new project. You end up stuck, questioning your own capabilities and what you might achieve if you just took that first step.
Ever stayed up late for no apparent reason, knowing it’ll make you tired the next day? It’s bewildering. The consequences of those nocturnal choices hit hard as weariness greets you in the morning. The why behind those late nights becomes an emotional puzzle, leaving you scratching your head.
Who hasn’t lacked the motivation to tackle a boring chore, opting for a more enjoyable activity instead? We’ve all been there. The allure of something more fun distracts you, and even though that nagging thought about the pending task lingers, it’s a tricky balance between desire and responsibility. The weight of the unfinished business hangs over you like a stubborn shadow.
Procrastination casts a shadow of mounting frustration and anxiety over your daily life. As you continually postpone tasks and responsibilities, the weight of impending deadlines, unfinished work, and missed opportunities can become overwhelming. The emotional toll is unmistakable; you find yourself grappling with distress and anxiety, recognising that procrastination is gradually taking a toll on your well-being.
The habit of procrastination often triggers a cascade of self-criticism, leaving you grappling with feelings of guilt for not being able to kickstart or complete tasks promptly. The internal dialogue can be harsh, fostering a negative emotional state that chips away at your self-esteem and self-worth. Thoughts like “I should be more productive” or “I’m lazy” become mentally and emotionally taxing as self-blame takes centre stage.
Who wouldn’t want to enhance their productivity and overall well-being? You have a great deal of untapped potential within you, yet the struggle with procrastination hinders you. This realisation fuels your motivation to seek strategies to overcome the barriers holding you back.
Procrastination can instil a sense of being stuck in life, hindering progress towards your goals and dreams. It’s common to feel like you’re falling short of your true potential, leading to emotional dissatisfaction. The quest for solutions becomes a pursuit of regaining a sense of purpose and direction in life, breaking free from the stagnation induced by procrastination.
Beyond the personal realm, procrastination extends its influence to relationships and careers. Consistently delaying tasks strains interpersonal connections and restricts professional growth. Solutions are sought not just to salvage personal well-being but to restore harmony in relationships and pave the way for progress in your career.
The chronic stress accompanying procrastination serves as a powerful catalyst for seeking solutions. Physical and emotional symptoms of stress, including tension, sleep disturbances, and irritability, become all too familiar. Your quest for solutions is fuelled by a desire to reduce this stress, regaining a sense of calm and overall well-being in the face of procrastination’s persistent challenges.
Procrastination comes in many disguises, each with its own set of challenges. We’ll break down common procrastination types and share how hypnotherapy steps in as the practical superhero. Get ready to uncover the reasons behind your procrastination habits and discover how hypnotherapy offers real solutions, guiding you towards a more productive and satisfying life.
Perfectionists, this one’s for you. Procrastinating because you set impossibly high standards for yourself can be a real challenge. The pursuit of perfection can paralyse you. The fear of mistakes may keep you from even starting a task unless you’re confident of achieving perfection. Hypnotherapy helps you shift your perspective on perfection, allowing you to start tasks and progress without being paralysed by self-criticism.
If fear often takes the driver’s seat, causing you to delay tasks and goals, you’re not alone. Fear-driven procrastination can manifest in various forms, from the fear of failure to the fear of criticism or even the fear of the unknown. These fears create a potent cocktail that hinders your progress and keeps you stuck in the procrastination loop. The key to breaking free lies in addressing these fears head-on through hypnotherapy.
Hypnotherapy provides a supportive space to explore and understand the root causes of your fears. Delving into the unconscious mind helps identify and reframe negative thought patterns that fuel fear-driven procrastination. As you understand these fears more clearly, hypnotherapy empowers you to cultivate a more positive and courageous mindset.
With fear losing its grip, you’ll find yourself more willing to take on challenges and tackle tasks without the weight of apprehension. Hypnotherapy becomes a beacon of strength, guiding you towards a mindset that sees fear as a stepping stone, not a roadblock. As fear-driven procrastination subsides, you’ll discover newfound confidence and resilience, propelling you towards your goals with a sense of purpose and determination.
You might be all too familiar with this one – putting off tasks that seem uninteresting, tedious, or just too overwhelming. If you find it hard to kickstart or finish necessary chores, assignments, or work-related projects, you could be dealing with task-related procrastination. With hypnotherapy, you can reprogram your mindset, giving your motivation the boost it needs to tackle these seemingly mundane tasks head-on.
If you tend to put things off until the last minute, thriving in the chaos of impending deadlines and crises, you might be caught in the grip of crisis procrastination. This type of procrastination involves a pattern of delaying action until the pressure of an imminent crisis becomes the primary motivator. While some individuals may find this adrenaline-fueled approach seemingly effective, it often comes at the cost of added stress and a rollercoaster of emotions.
Hypnotherapy steps in as a valuable tool to address crisis procrastination by helping you understand the root causes of this behaviour. Through exploring the unconscious mind, hypnotherapy sheds light on underlying beliefs or patterns that drive the cycle of crisis procrastination. You can develop healthier coping mechanisms and a more proactive approach to challenges by unravelling these complexities.
As hypnotherapy works to untangle the web of crisis procrastination, you’ll likely experience a shift in mindset. Instead of relying solely on the pressure of a looming crisis, you’ll discover the empowerment that comes from a more balanced and planned approach. You’ll find greater peace of mind and a steadier path toward your goals.
If you often find yourself overwhelmed, grappling with what seems like a time management hurdle, take a moment to consider that anxiety might be playing the undercover saboteur. Whether you’re aware of it or not, anxiety can cast a shadow over your executive function, making it feel like time management is slipping through your fingers. The truth is, it’s not a lack of skills; it’s anxiety clouding your ability to put those skills to use. But fear not, because hypnotherapy is here to unravel the knot.
Through the magic of hypnotherapy, we tackle the root of the issue – anxiety. We dive into the unconscious, gently rewiring those anxious thought patterns and paving the way for a more relaxed and confident you. As you gain mastery over your anxiety, you’ll notice a natural improvement in how you perceive and manage time.
With anxiety in check, you’ll better estimate how long tasks will take, set goals that make sense, and prioritise like a pro. Hypnotherapy becomes your trusty sidekick, helping you build a positive relationship with time and supercharging your ability to handle tasks efficiently. As the weight of anxiety lifts, you’ll find clarity and focus, turning your to-do list into a series of manageable victories.
Ever find yourself struggling to make decisions, afraid of making the wrong choice? Decisional procrastinators often delay choices about career changes, relationship matters, or significant life events. If this sounds like you, hypnotherapy could be the key to building self-confidence and trusting your decision-making abilities, helping you make choices more efficiently.
If you often find yourself resisting tasks out of an unconscious desire to defy authority or expectations, welcome to rebellion procrastination. This type of procrastination involves resistance to tasks simply because they’re expected or required, and the inner rebel prefers to push against the grain. While this may provide a momentary sense of autonomy, it often results in missed opportunities and unnecessary tension.
Hypnotherapy is your support in addressing rebellion procrastination. By delving into the unconscious mind, hypnotherapy helps uncover the root causes of this resistance. It offers a space to explore the underlying reasons behind the rebellion, whether it be a need for autonomy, a fear of conformity, or other deep-seated beliefs. Through this exploration, hypnotherapy empowers you to channel your rebellious spirit more constructively.
With hypnotherapy, you may find a shift in perspective. Rebellion transforms from an obstacle to a catalyst for positive change. Hypnotherapy becomes a supportive guide, helping you understand and redirect that rebellious energy toward more constructive behaviours. With rebellion procrastination losing its grip, you’ll discover a newfound sense of empowerment, enabling you to tackle tasks with purpose and a healthy sense of autonomy.
Hypnotherapy can help omit prepositions to find out the underlying issue of procrastination. What is the real reason behind this behaviour?
I once had a client who thought he had a fear of needles. His doctor requested a blood test for his regular health checkup. He kept delaying it, even though he knew it was important. All along, he assumed he was just scared of needles. During the hypnotherapy sessions, whilst working with his unconscious mind, we uncovered that it wasn’t the case. We found that the real reason was a fear that the blood tests might show something was wrong with his health. He was procrastinating and did not fear needles at all. This awareness enabled him to go ahead and have his blood tested. He confidently confronted what he was avoiding because he understood and addressed the root cause.
In our hypnotherapy sessions, you will discover what you would like to ideally achieve instead of procrastinating. My strategy is to help you uncover what stops you from reaching your goals, confront “the monster” you have been avoiding and deal with any bad feelings and unhelpful beliefs.
You can learn new ways of being, increasing motivation, gaining control and succeeding in accomplishing your desired goals quickly and effectively as you bring the reason for the procrastination into your awareness during our sessions.
Is there something you are avoiding that you know you need or want to do? You could be distracting yourself by overeating, overusing social media, or overworking. You might even be avoiding taking genuine action to seek real help for a change in your life! It can truly become a vicious cycle.
The only way out of this is to make one initial move and take action. The rest will fall into place because you won’t be alone in it anymore. I will guide you through your transformation.
It is in your hands whether you allow life to pass you by, with time flowing out from between your fingers like sand, without giving yourself a chance to achieve any of the things you’ve ever dreamed of. Life is short, and if you don’t start today, when?
If you would like to learn more about how to stop procrastination quickly with hypnotherapy, enabling you to stop sabotaging yourself and move forward, please click on the link below for a complementary telephone consultation.
If you prefer online, I see clients worldwide using Zoom.
I see clients in-person / face-to-face hypnotherapy sessions in Hemel Hempstead, Hertfordshire.
How To Get Your Life Back On Track
YOU MAY DELAY, BUT TIME WILL NOT ~ Benjamin Franklin
IT IS EASIER TO RESIST AT THE BEGINNING THAN AT THE END ~ LEONARDO DA VINCI
A DAY CAN REALLY SLIP BY WHEN YOU’RE DELIBERATELY AVOIDING WHAT YOU ARE SUPPOSED TO DO – BILL WATTERSON
JUST BEGIN, AND THE MIND BECOMES HEATED; BEFORE YOU KNOW IT THE TASK WILL BE COMPLETED.
Friday, March 19th, 2021
Mirrors and reflections can help you to see things in a different way. Self-love mirror quotes can help you to gain self-acceptance and confidence and make positive changes to your life and the way that you think about yourself.
If you would like to find out how to do Mirror Work, scroll to the bottom of this page and you will find my free PDF “Mirror Work.” Or, you can click on this link to my Mirror Work page to find out more about self-love mirror affirmations.
If you’re waiting for your next love, look in the mirror. ~ Bridgett Devoue
Attract what you expect. Reflect what you desire. Become what you respect. Mirror what you admire. ~ unknown
Mirror mirror on the wall, I’ll always get up after I fall, And whether I run, walk or crawl, I’ll set my goals and achieve them all. ~ Chris Butler
Dear you, make peace with the mirror and watch your reflection change. ~ unknown
WARNING! Reflections in this mirror may be distorted by socially constructed ideas of “beauty.” ~ Erin Laurence
Life is just a mirror, and what you see out there, you must first see inside of you. ~ Wally Famous Amos
Look at yourself in the mirror, and don’t be afraid to notice how beautiful you are. ~ Yoko Ono
If you’re searching for that one person that will change your life, look in the mirror. ~ unknown
The only toxic relationship I ever had is the one I had with myself…everyone else was just a reflection of that. ~ Neha Priya
Beauty is eternity gazing at itself in a mirror. But you are eternity, and you are the mirror. ~ Khalil Gibran
The reflection you see in the mirror is not your enemy, it is your best friend. ~ Unknown
The beauty you see in me is a reflection of you. ~ Rumi
Sign up here for a valuable PDF explaining a powerful exercise for healing and feeling good about yourself. Simply enter your details and I will send you the Mirror Work PDF to your email today!
Tuesday, February 16th, 2021
I hope they can help you see rejection differently and give you the power to move on quickly from rejection – whether it’s love rejection, social rejection or professional rejection.
If you would like some extra help with sensitive feelings of rejection, please check out my free PDF ’11 Tips to Help Overcome Rejection’ at the bottom of this page or click here for more information on how hypnotherapy can set you free from feelings of rejection.
To be rejected by someone doesn’t mean you should also reject yourself ~ Jocelyn Soriano
The fear of being rejected becomes the fear of not being good enough ~ Don Miguel Ruiz
Rejection is often the Universe leading us in a different direction. See rejection as guidance rather than loss – Gabrielle Bernstein
Rejection is not fatal; it is merely someone’s opinion ~ unknown
Be so confident in who you are that no one’s opinion or rejection can rock you ~ Brad Turnball
No one can make you feel inferior without your consent ~ Eleanor Roosevelt
Don’t personalise rejection. Often times the flaw is in the other person ~ Dr Phil
See rejection as redirection. So where to next? ~ Heather Hall
Rejection doesn’t mean you aren’t good enough; it means the other person failed to notice what you have to offer ~ Mark Amend
To thrive in life, it’s beneficial to learn to reject rejection ~ Heather Hall
A rejection is nothing more than a necessary step in the pursuit of success ~ Bo Bennett
A clear rejection is always better than a fake promise ~ unknown
Often, out of our greatest rejection comes our greatest direction ~ Joel Osteen
Rejection is being dissed: dismissed, dishonoured, disinterested, discounted, discomfort, dislocated, disappear, disgraced, disposable, disapproved, disconnected, discarded, disbelieved, distressed, disappointed, disrespected, distanced ~ Heather Hall
As I look back on my life, I realise that every time I thought I was being rejected from something good, I was actually being re-directed to something better ~ Steve Maraboli
Some people are going to reject you because you simply shine too bright for them. And that’s okay, keep shining ~ Mandy Hale
If you would like a copy of my free PDF on how to overcome feelings of Rejection, simply pop your name in the box below and I will email it over to you.
Monday, July 6th, 2020
Are you thinking of having online hypnotherapy for anxiety? Maybe you’ve been feeling anxious about using online technology, questioning how does it work? Or what do you need to make it work?
If you would prefer to read this content, please scroll down.
Perhaps it’s just you’re worried about how effective hypnotherapy is online, and what are the risks that it might not work for you?
Then it’s ok; you’re not alone. Out of the thousands of people who have used online hypnotherapy for anxiety, and have gone on to great successes, following amazing results; in some form or another. Almost all of them could have missed out on these opportunities for those very same reasons!
I know, I’ve heard it all before. Which led me to perfect using online hypnotherapy. Uniquely tailored for your needs, that I have now been successfully using to create positive changes for all of my distance clients for many years. I have many clients who live too far away from me or who live overseas.
And now with this recent pandemic, I’ve been able to continue helping all of my clients, through my online experience and expertise.
Sarah, a client I had previously been seeing face-to-face, told me that she found the online sessions just as effective. She has felt very comfortable doing it from home and found that it saved her time and was more convenient as no travel was involved. We use Zoom for our sessions, and she commented on how reliable it is and how surprisingly easy it was for her to master.
There are, of course, some important considerations that I ask my clients to be aware of when we work together to help ensure these fantastic results. A little bit of preparation is needed ahead of your online hypnotherapy for anxiety treatment, such as setting up your device beforehand.
If you’re thinking about doing therapy, coaching or hypnotherapy online and would like to know how to ensure it can work well for you, then have a read of my 10 top tips to help you enjoy the benefits of virtual hypnotherapy sessions. You can grab your copy by signing up in the sign-up box under the video above.
One of my clients, maybe a bit like you, had never used any kind of video app before. But by easily following the instructions in my confirmation email, he actually found it more accessible than he would have ever previously thought it would be.
If you choose to work with me using online hypnotherapy for anxiety, by simply clicking the Zoom meeting link in the email that I send you, you will enter a virtual waiting room. When our session is ready to commence, I will give you access to enter the virtual therapy room to start the session. It’s just like a real live face-to-face session, except it’s in the comfort of your own home.
You tap on the video and sound icons to turn them on, and we are ready to go. Like in face-to-face sessions, I will be sitting in my therapy room on my own and won’t be expecting any interruptions, with privacy and confidentiality maintained at all times.
I have used Skype, Facetime, Facebook Messenger, Whatsapp and Zoom over the years with my clients. With Zoom being my preference. It’s free to use, and in my experience, it seems to be the most stable and so easy to use, with Zoom making some security updates in the last few months to make the platform even more safe and secure.
To help you get the best out of our online hypnotherapy for anxiety sessions, as soon as you book with me, you will receive a free online hypnotherapy checklist, that I call my ‘Top 10 Best Practice Tips”. This is a helpful guide to help ensure you set yourself up in the best possible way before the session starts, so we can really get the most out of it.
Alternatively, even if you’re planning to see someone else for this transformational work or would simply prefer to discover my top tips now, you can access them for free as a downloadable PDF. Just pop your details into the sign-up box at the bottom of this page to grab your copy.
As a member of the National Council of Hypnotherapy (NCH), I follow their code of ethics which you can read here: Working remotely: Practising Hypnotherapy Online
Online hypnotherapy is hugely beneficial for people who live at a distance, maybe living in rural areas, or a different country and can’t travel to see me. It’s also ideal for people with anxiety, or those who are suffering from agoraphobia and can’t leave their house; or even people who experience extreme forms of social anxiety.
Here is another quick testimonial to help you decide that you to can do it, especially if you choose to take advantage of my experience, expertise and online hypnotherapy, which will be specifically tailored for you.
This review came from one of my many clients who I have successfully worked with online for anxiety:
“Heather guided me through a very difficult time in my life. Through tailored sessions, she enabled me to find the root causes of my anxiety and helped me to get my life back on track. It was a fascinating journey because I learnt so much about myself and how to recognise and deal with anxious thoughts. Heather was patient, perceptive and incredibly supportive throughout. I can’t recommend Heather enough. I will be forever grateful to her.”
You don’t have to wait; the power of therapy online is more accessible than ever before. By supporting yourself, you can support your future.
Do you feel curious to find out more? Whether you’d like hypnotherapy for fear, insomnia, addictions or anything else; just call me on 07761 586529 or email me directly on email@example.com and I can answer any questions you may have today.
Trained as a Quest Cognitive Hypnotherapy and in other complementary modalities. As well as online sessions, I have previously been seeing my clients face-to-face in my clinics based in Hemel Hempstead & Berkhamsted in Herts and Harley Street in London.
If you haven’t already grabbed your Top 10 Best Practice Tips then sign up now to get yours today.
Thursday, March 2nd, 2017
Milton Erickson was a very famous hypnotherapist, who many people have studied and learned from. Here are some inspirational and positive hypnosis quotes. Please feel free to share the quotes you like the most on social media.
You can pretend anything and master it ~ Milton Erickson
Enlightenment is always preceded by confusion ~ Milton Erickson
A goal without a date is just a dream ~ Milton Erickson
Life isn’t something you can give an answer to today. You should enjoy the process of waiting, the process of becoming what you are. There is nothing more delightful than planting flower seeds and not knowing what kind of flowers are going to come up ~ Milton Erickson
I have no intention of dying. In fact, it will be the last thing I do! ~ Milton Erickson
People do not come into therapy to change their past but their future ~ Milton Erickson
The most important thing in changing human behavior is the person’s motivation ~ Milton Erickson
Most people walk through the world in a trance of disempowerment. Our work is to transform that into a work of empowerment ~ Milton Erickson
Trance is a natural everyday experience ~ Milton Erickson
The unconscious mind is decidedly simple, unaffected, straightforward and honest. It hasn’t got all of this facade, this veneer of what we call adult culture. It’s rather simple, rather childish It is direct and free ~ Milton Erickson
Wednesday, April 13th, 2016
I decided to get a few of my favourite contacts together to hold this Lifestyle & Wellness event in Berkhamsted. Contacts that I have used to help me, a cognitive hypnotherapist, live my life in a happier and healthier way and asked them to share their knowledge and skills with our attendees.
Works in Hemel Hempstead as a Massage Therapist, Aromatherapist and Reflexologist. On the evening she was offering free tasters of reflexology and was very much in demand! I kept receiving glowing reports of her treatment from everyone. If you’re interested in booking an appointment, her telephone number is 01442 249998.
An ex gladiator and former British indoor pentathlon champion, teaches private personal training sessions in her new studio in Chesham. Pauline is extremely passionate about the work she does with her clients. If you are interested in contacting her to find out how she can help you become more motivated and confident in your body, you can find more info here prbody.com
From Mrs Mummypenny came along with her wonderful money saving ideas. Lynn is a mum to 3 young boys and she blogs about all things money saving particularly family focussed. You can get some tips by reading her blogs here Mrs MummyPenny. You may also like to read her three blogs about her experience of having cognitive hypnotherapy with me for weight loss Hypnotherapy Weight Loss.
Of Healthy Independence was showing her natural health and wellbeing products on her stand. She explained how looking good comes from the inside out and the wonderful health, wellbeing and beauty products she sells can help you look and feel great.
At ClutterClear Solutions gave us some tips on decluttering. She helps people to de-clutter and organise their homes and home offices, working with them to help sort through the clutter, also suggesting ways to stay organised. Jackie covers the Buckinghamshire, Hertfordshire and Middlesex area.
From Sarah Jane Boutique showcased her brand new “Captain Tortue” designs and pre-loved designer clothes, totally different to what you would find on the High Street. She was selling them at very affordable prices. Sarah run Sarah Jane Boutique from her converted bakery in the lovely village of Wingrave.
Sima, a teacher at Aquarius Yoga, demonstrated some yoga poses for us with her lovely assistant for the evening, Louise. She believes that Yoga provides us with a pure form of long lasting energy that radiates from the core. Connecting our heart, mind and physical body, making us feel whole.
The immaculate Ms Barnes from ABC Image in Hertfordshire was advising on style and image. She brought her colour charts with her to help the attendees discover which colours complement their natural colouring so they could look their best. She also offers personal shopping and a wardrobe de-tox.
Nutritionist from Crabtree Nutrition brought along some nutritious drinks and snacks and was answering nutrition questions. Her Mini carrot cakes, lemon bliss balls, easy cheesy flapjack and beetroot, raspberry and chia seed smoothie went down really well with everyone. Her body composition analyser was also a big hit with everyone too, with a lot of friendly banter as to who came out as the youngest age by the statistics it provided.
Heather Hall Hypnotherapy who was answering questions on how Cognitive Hypnotherapy works, and how effective it is at making the changes you want to make in your life. I work as a Cognitive Hypnotherapist in Berkhamsted, Hemel Hempstead and Harley Street London, helping to change peoples lives by using the power of your mind.
It was a free event and there was a raffle, with some fabulous prizes.
I’ve donated all the proceeds in aid of Mind for better mental health.
“Mind is the leading mental health charity for England and Wales. They provide advice and support to empower anyone experiencing a mental health problem. As well as campaigning to improve services, raise awareness and promote understanding. They won’t give up until everyone experiencing a mental health problem gets support and respect.”
It was a really enjoyable evening with very like-minded people.
There was a lovely vibe in the room. Here’s a quick video showing one half of the room.
Thursday, September 18th, 2014
If you would like to try hypnotherapy but feeling scared or apprehensive, get in touch for an informal chat so I can put your mind at rest.