Understanding Resilience

Definition of resilience

Resilience is the ability to bounce back from adversity, setbacks, and challenges. It is the mental and emotional strength that allows individuals to adapt, thrive, and maintain a positive outlook in difficult circumstances. Resilience is not about avoiding or denying negative emotions, but rather about facing them head-on and finding ways to cope, learn, and grow from them.

Importance of resilience in daily life

Resilience plays a crucial role in our daily lives, helping us navigate and overcome the various obstacles and stresses we encounter. It enables us to maintain a sense of control and well-being, even in the face of adversity. Resilience is particularly valuable in promoting mental health, reducing the risk of developing mental illnesses such as depression and anxiety. It also enhances our ability to cope with life’s challenges, build positive relationships, and pursue our goals.

The role of self-talk in building resilience

Self-talk, the internal conversation we have with ourselves, is a powerful tool in building resilience. The way we talk to ourselves, the thoughts and beliefs we hold, greatly influence how we interpret and respond to difficult situations. Positive self-talk can help us maintain a resilient mindset by promoting optimism, motivation, and confidence. On the other hand, negative self-talk can hinder our ability to overcome challenges, leading to self-doubt, fear, and a sense of powerlessness. Therefore, by cultivating positive self-talk patterns, we can enhance our resilience and navigate life’s ups and downs with greater ease and strength.

Exploring Self-Talk

Introduction to self-talk

Self-talk refers to the ongoing internal dialogue we have with ourselves. It is the thoughts, beliefs, and interpretations that shape our perceptions and behaviors. Self-talk can be either positive or negative, and it greatly impacts our emotions, actions, and overall well-being. By becoming aware of our self-talk, we gain insight into our thought patterns and can actively work on transforming negative thoughts into positive ones.

Different types of self-talk

Self-talk can be categorized into different types based on its tone and content. Some common types include:

1. Positive self-talk: Positive self-talk involves using uplifting and encouraging language to motivate oneself and overcome challenges. It promotes resilience, self-belief, and optimism. Examples of positive self-talk include affirmations such as “I am capable of handling any situation” or “I can learn and grow from this experience.”

2. Negative self-talk: Negative self-talk, on the other hand, involves critical and discouraging thoughts that undermine our confidence and resilience. It often takes the form of self-doubt, self-criticism, and catastrophic thinking. Examples of negative self-talk include statements like “I always mess things up” or “I’ll never be good enough.”

3. Catastrophic thinking: This type of self-talk involves magnifying and exaggerating the negative aspects of a situation, often anticipating the worst possible outcome. Catastrophic thinking can lead to increased anxiety, stress, and a lack of belief in one’s ability to cope.

4. Rational self-talk: Rational self-talk involves challenging and questioning our thoughts and beliefs. It aims to evaluate situations objectively, identify cognitive biases, and replace irrational thoughts with rational ones. Rational self-talk helps us gain a more balanced perspective and make more accurate assessments of our abilities and the challenges we face.

Internal dialogue and its impact on resilience

Our internal dialogue has a profound impact on our resilience. Positive self-talk can foster a sense of empowerment, motivation, and perseverance, enabling us to bounce back from setbacks. It helps us view challenges as opportunities for growth and learn from experiences. On the other hand, negative self-talk can erode our resilience, leading to self-doubt, fear, and a fixed mindset. By cultivating positive and rational self-talk, we can cultivate a resilient mindset, enhance our coping skills, and navigate life’s challenges with greater ease.

Positive Self-Talk Techniques

Benefits of positive self-talk

Positive self-talk has numerous benefits for our overall well-being and resilience. By utilizing positive self-talk techniques, we can:

1. Boost self-confidence: Positive self-talk reinforces our belief in ourselves and our abilities. It helps us recognize our strengths, focus on our accomplishments, and approach challenges with confidence.

2. Increase motivation: Positive self-talk serves as a source of motivation, encouraging us to persevere and maintain a proactive mindset. It helps us stay motivated, even in the face of setbacks and obstacles.

3. Enhance optimism: Positive self-talk promotes an optimistic outlook by reframing negative situations, finding silver linings, and seeing failures as opportunities for growth. It helps us maintain a positive attitude and bounce back from adversity.

4. Reduce stress: Positive self-talk can help reduce stress by replacing negative thoughts and worries with uplifting and calming thoughts. It can create a sense of inner peace and resilience in the face of stressors.

Identifying negative self-talk patterns

To effectively implement positive self-talk techniques, it is essential to first identify and become aware of negative self-talk patterns. Negative self-talk often manifests as automatic thoughts, those immediate and instinctive reactions to events or situations. Take a moment to listen to your internal dialogue and identify any recurring negative thoughts or beliefs that hinder your resilience. These may include self-critical statements, assumptions of failure, or magnification of negative outcomes.

Replacing negative thoughts with positive affirmations

Once you have identified negative self-talk patterns, you can begin replacing them with positive affirmations. Positive affirmations are short, powerful statements that reflect your desired mindset and beliefs. They are personalized, uplifting, and future-oriented. For example, if you find yourself thinking, “I am not good enough,” you can replace it with the affirmation, “I am capable and worthy of success.” Repeat these affirmations regularly, especially in challenging situations, to reinforce positive self-talk and enhance your resilience.

Cognitive Restructuring

Understanding cognitive restructuring

Cognitive restructuring is a technique used to challenge and reframe negative thoughts and beliefs. It involves examining the evidence, evaluating the accuracy of our thoughts, and replacing irrational beliefs with rational ones. By challenging negative thoughts and embracing a more balanced perspective, cognitive restructuring promotes resilience and emotional well-being.

Challenging negative thoughts

To practice cognitive restructuring, start by identifying the negative thoughts that contribute to your lack of resilience. Once you have identified a negative thought, ask yourself:

1. Is there evidence to support this thought?
2. Am I jumping to conclusions or making assumptions?
3. Is there an alternative explanation or perspective?
4. How would a friend or loved one view this situation?

By challenging negative thoughts and exploring alternative viewpoints, you can reframe your thinking and develop a more resilient mindset.

Replacing irrational beliefs with rational ones

To reinforce cognitive restructuring, replace irrational beliefs with rational ones. This involves creating balanced and realistic statements that align with the evidence and support resilience. For example, if you catch yourself thinking, “I always fail,” replace it with the rational belief, “I have had successes in the past and can learn from my failures.” By consciously replacing irrational beliefs, you can build resilience and develop a more accurate and adaptive inner dialogue.

Mindfulness and Self-Talk

Exploring the connection between mindfulness and self-talk

Mindfulness, the practice of being fully present and non-judgmentally aware of our thoughts and experiences, can greatly enhance self-talk and resilience. By cultivating mindfulness, we can develop a greater awareness of our internal dialogue and consciously choose our responses to challenging situations.

Using mindfulness to enhance self-awareness

To enhance self-awareness through mindfulness, start by dedicating time each day to engage in formal mindfulness practices such as meditation or body scans. These practices allow us to observe our thoughts, emotions, and bodily sensations without judgment or reactivity. As you cultivate a mindful state, pay attention to your self-talk, noticing any tendencies towards negativity or self-criticism. By becoming aware of your self-talk patterns, you can actively choose to respond with more self-compassion and positivity.

Applying mindful self-talk in challenging situations

In challenging situations, practicing mindful self-talk can help build resilience and cope effectively. When faced with adversity, take a moment to observe your thoughts and emotions without judgment. Then, consciously choose to respond with self-compassion, encouragement, and a growth mindset. For example, instead of giving in to self-criticism and doubt, you can embrace a mindful self-talk approach and say, “This is a challenging situation, but I have overcome similar challenges before. I can handle this with resilience and grace.”

Visualization Techniques

The power of visualization in building resilience

Visualization is a powerful technique that involves creating vivid mental images of desired outcomes. By visualizing success, resilience, and overcoming obstacles, we can build a positive mindset, enhance motivation, and strengthen our resilience.

Practical visualization exercises

To practice visualization, find a quiet and comfortable space where you can relax and focus. Close your eyes and imagine yourself in a challenging situation, successfully navigating and overcoming it. Visualize yourself as resilient, confident, and capable. Engage your senses and vividly imagine the details of the situation, such as the sights, sounds, and emotions involved. Repeat this visualization exercise regularly to reinforce positive self-talk and enhance your resilience.

Using visual imagery to promote positive self-talk

Visual imagery can be a powerful tool in promoting positive self-talk. Whenever you catch yourself slipping into negative or self-defeating thoughts, visualize a stop sign or a mental image that represents a pause. Take a deep breath and consciously replace the negative thought with a positive affirmation or empowering belief. By incorporating visual imagery into your self-talk practices, you can effectively shift your mindset and build resilience.

Affirmations and Mantras

Understanding the concept of affirmations and mantras

Affirmations and mantras are powerful self-talk tools that can enhance resilience and well-being. Affirmations are positive statements that reflect your desired mindset or goal. Mantras are repetitive phrases or sounds that help focus the mind and promote a sense of calm and clarity.

Creating personal affirmations for resilience

When creating personal affirmations for resilience, consider the areas in which you would like to enhance your resilience. For example, if you struggle with self-doubt, your affirmation could be, “I trust in my abilities and believe in my potential.” Ensure that your affirmations are sincere, realistic, and aligned with your values and goals. Repeat these affirmations regularly, especially during challenging times, to reinforce positive self-talk and cultivate resilience.

Incorporating affirmations into daily self-talk

To effectively incorporate affirmations into your daily self-talk, find moments throughout the day to pause, take a deep breath, and repeat your affirmations. This can be during your morning routine, before important meetings or presentations, or when encountering difficulties. Use these moments to ground yourself, reaffirm your resilience, and foster a positive mindset. By consistently incorporating affirmations into your self-talk, you can strengthen your resilience and reinforce a resilient inner dialogue.

Building a Resilience Toolbox

Importance of a resilience toolbox

A resilience toolbox is a collection of strategies and techniques that support and enhance resilience. Just as a toolbox assists in various tasks, a resilience toolbox provides individuals with a range of self-talk strategies to draw upon during challenging times. By building a resilience toolbox, you create a personalized set of resources that can empower you to navigate adversity with greater strength and resilience.

Identifying effective self-talk strategies

When building a resilience toolbox, it is important to identify self-talk strategies that resonate with you and align with your unique strengths and needs. Consider the self-talk techniques discussed in this article, such as positive affirmations, cognitive restructuring, mindfulness, and visualization. Reflect on which strategies have proven effective for you in the past or feel most intuitive. Your resilience toolbox should be tailored to your preferences and adaptable to different situations.

Creating a personalized resilience toolbox

To create your personalized resilience toolbox, compile a list of self-talk strategies that you resonated with the most. Write down the techniques, along with any specific instructions or reminders that will help you implement them effectively. Consider including a combination of strategies to address different aspects of resilience. Keep this toolbox readily accessible, whether digitally or in a physical format, so you can refer to it whenever you need a boost of resilience.

Cultivating Self-Compassion

Exploring the role of self-compassion in resilience

Self-compassion is an essential component of resilience. It involves treating yourself with kindness, understanding, and acceptance, even during difficult times. Self-compassion recognizes that imperfection, setbacks, and challenges are a part of being human. By cultivating self-compassion, you can enhance your resilience and build a supportive inner voice.

Practicing self-compassion through self-talk

Self-compassion can be practiced through self-talk by replacing self-criticism and judgment with kindness and understanding. When faced with a setback, instead of blaming yourself or engaging in negative self-talk, remind yourself that everyone makes mistakes and experiences difficulties. Treat yourself as you would treat a dear friend, offering words of encouragement and support. By practicing self-compassion through self-talk, you foster resilience and maintain a positive relationship with yourself.

Developing a kind and supportive inner voice

Developing a kind and supportive inner voice requires patience, self-awareness, and practice. Start by consciously noticing the tone of your self-talk and the language you use. Whenever you catch yourself engaging in self-criticism or harsh judgment, deliberately choose to reframe your thoughts with kindness and empathy. Over time, with continued practice, you can cultivate a reliable and compassionate inner voice that supports and uplifts you, even during challenging moments.

Seeking Professional Help

Recognizing when professional assistance is needed

While self-talk strategies can be highly effective in building resilience, there may be instances where professional assistance is necessary. It is important to recognize when your self-talk patterns are consistently negative, interfering with your daily functioning, or contributing to significant distress. If negative self-talk persists despite your efforts or if it is accompanied by symptoms of depression, anxiety, or other mental health concerns, seeking the support of a qualified mental health professional can be invaluable.

How therapists can support in developing self-talk strategies

Therapists play a crucial role in supporting individuals in developing effective self-talk strategies. They can help you identify and challenge negative self-talk patterns, explore the underlying beliefs and emotions driving them, and guide you in replacing them with positive and rational thoughts. Therapists may utilize various therapeutic approaches such as cognitive-behavioral therapy (CBT) or mindfulness-based interventions to enhance your resilience and well-being.

Resources for finding qualified mental health professionals

Finding a qualified mental health professional to assist you in developing self-talk strategies can be done through various resources. You can consult your primary care physician, local mental health clinics, or online directories specific to your location. Additionally, trusted organizations such as the American Psychological Association (APA) or the National Alliance on Mental Illness (NAMI) offer resources and directories to help you find qualified professionals or seek guidance in the process.

In conclusion, self-talk is a powerful tool in building resilience. By utilizing positive self-talk techniques, cognitive restructuring, mindfulness, visualizations, affirmations, and cultivating self-compassion, you can foster a resilient mindset and enhance your ability to navigate life’s challenges with strength and adaptability. While self-help strategies can be highly effective, recognizing when professional help is needed and seeking the support of a qualified mental health professional can further empower your journey towards resilience. Building your resilience toolbox is an ongoing process, but one that equips you with the necessary strategies to face adversity with resilience, optimism, and determination.

The post The Resilience Toolbox: Empowering Self-Talk Strategies appeared first on Rap Affirmations.

Understanding Self-Talk

Defining Self-Talk

Self-talk refers to the inner dialogue and conversations we have with ourselves. It is the ongoing stream of thoughts, beliefs, and evaluations that shape our perspective of ourselves and the world around us. This internal conversation can be both positive and negative, influencing our emotions, mindset, and overall well-being.

Types of Self-Talk

Self-talk can be classified into different types based on its nature and impact. There are two main categories: positive self-talk and negative self-talk. Positive self-talk involves supportive and encouraging thoughts that build our confidence and resilience. It helps us overcome challenges, boosts self-esteem, and enhances our emotional well-being. On the other hand, negative self-talk consists of critical, self-deprecating, and pessimistic thoughts that can undermine our self-esteem, increase stress, and contribute to negative emotions such as anxiety and depression.

The Impact of Self-Talk on Emotional Balance

Negative Effects of Negative Self-Talk

Negative self-talk can have a profound impact on our emotional balance. When we constantly criticize ourselves or engage in negative thinking patterns, it can erode our self-confidence and self-worth. The negative thoughts can create a cycle of self-doubt and pessimism, making it harder to navigate through challenges and setbacks. This type of self-talk can contribute to heightened stress levels, anxiety, and feelings of sadness or hopelessness.

Positive Effects of Positive Self-Talk

Conversely, positive self-talk can significantly enhance our emotional well-being. When we engage in positive affirmations and supportive self-talk, we cultivate a more compassionate and empowering mindset. Positive self-talk helps us build resilience, improves our self-confidence, and fosters a sense of optimism. It can reduce stress and anxiety, enhance motivation, and promote a positive outlook on life.

The Connection Between Self-Talk and Emotional Well-being

The way we talk to ourselves directly influences our emotions and overall well-being. Our thoughts and self-talk patterns shape our perception of ourselves, others, and the events happening around us. When we engage in negative self-talk, our emotions tend to reflect and align with those negative thoughts, leading to increased stress and emotional distress. Conversely, positive self-talk can help regulate our emotions, promote a more positive mood, and contribute to emotional balance.

Identifying Negative Self-Talk Patterns

Recognizing Inner Critic

One of the first steps in identifying negative self-talk patterns is recognizing the presence of our inner critic. The inner critic is that voice inside our head that constantly criticizes, judges, and doubts our abilities. It often highlights our shortcomings, magnifies our mistakes, and undermines our self-confidence. By becoming aware of this internal dialogue, we can begin to challenge and reframe the negative self-talk.

Identifying Cognitive Distortions

Negative self-talk often involves cognitive distortions, which are irrational and inaccurate thoughts that contribute to negative emotions. Some common cognitive distortions include all-or-nothing thinking, overgeneralization, personalization, and catastrophizing. By learning to identify these distortions, we can start to question their validity and challenge their impact on our emotions and well-being.

Challenging and Reframing Negative Self-Talk

Questioning the Validity of Negative Self-Talk

Once we have identified negative self-talk and cognitive distortions, it is important to question the validity of these thoughts. We can challenge their accuracy by asking ourselves questions such as, “Is this thought based on evidence?” or “What alternative explanations are there?” This process allows us to gain perspective and reframe our negative self-talk into more realistic and constructive thoughts.

Replacing Negative Self-Talk with Positive Affirmations

Another technique for challenging and reframing negative self-talk is to replace it with positive affirmations. Positive affirmations are empowering statements that counteract the negative thoughts and beliefs. By consciously repeating positive affirmations, such as “I am capable,” or “I deserve happiness and success,” we can start to shift our self-talk towards a more positive and supportive direction.

Finding Alternative Perspectives

In addition to questioning and replacing negative self-talk, finding alternative perspectives can also be helpful. By considering different viewpoints and challenging our automatic assumptions, we can broaden our understanding of a situation and develop a more balanced perspective. This process allows us to engage in more constructive self-talk that takes into account various factors and possibilities.

Cultivating Positive Self-Talk

Developing Self-Compassion

Self-compassion involves treating yourself with kindness, understanding, and support, especially in difficult or challenging times. By cultivating self-compassion, you can cultivate positive self-talk by replacing self-criticism with self-encouragement and self-acceptance. Practice offering yourself words of comfort and reassurance, acknowledging your efforts and progress, and treating yourself with the same kindness you would offer to a friend.

Practicing Gratitude

Gratitude is a powerful tool for cultivating positive self-talk and promoting emotional balance. By focusing on the things you are grateful for, you shift your attention away from negative self-talk and onto positive aspects of your life. Incorporate gratitude into your daily routine by reflecting on three things you are grateful for each day. This practice helps rewire your brain to focus on the positive and encourages a more optimistic outlook.

Encouraging Self-Encouragement

Self-encouragement involves providing yourself with words of motivation and support, similar to how a cheerleader encourages their team. Use positive statements and self-affirmations to boost your confidence, motivate yourself, and reinforce positive behaviors. Remind yourself of your strengths, past successes, and the progress you have made. By actively engaging in self-encouragement, you can cultivate a more positive and empowering self-talk.

Adopting a Growth Mindset

A growth mindset is the belief that our abilities and intelligence can be developed through dedication, effort, and learning. By adopting a growth mindset, you can cultivate positive self-talk by focusing on personal growth and improvement rather than fixed traits or outcomes. Embrace challenges as opportunities for growth, celebrate the process of learning, and view failures as valuable lessons. This shift in mindset encourages positive self-talk that supports resilience and fosters a sense of progress.

Techniques for Enhancing Emotional Balance

Utilizing Visualization and Imagery

Visualization and imagery techniques involve creating vivid mental images of calm and positive experiences. By visualizing peaceful scenes or engaging in imagery exercises, you can create a sense of relaxation and emotional balance. Take a few moments each day to imagine yourself in a serene environment or visualize successfully managing a challenging situation. This practice can help shift your self-talk towards a more positive and composed state.

Implementing Relaxation and Breathing Exercises

Relaxation and breathing exercises are effective techniques for enhancing emotional balance and reducing stress. When we experience anxiety or overwhelm, our self-talk can often become negative and frantic. Engaging in relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation can help calm the mind and promote a more positive and centered self-talk. Through regular practice, these exercises can become valuable tools for managing stress and maintaining emotional well-being.

Engaging in Mindfulness and Meditation Practices

Mindfulness and meditation practices involve intentionally focusing your attention on the present moment without judgment. These practices provide an opportunity to observe your thoughts and self-talk patterns without getting caught up in them. By cultivating mindfulness, you can become more aware of negative self-talk and choose to let go of unhelpful thoughts. Regular mindfulness and meditation practice can strengthen your ability to redirect your self-talk and maintain emotional balance.

Journaling and Expressive Writing

Journaling and expressive writing can be effective tools for processing emotions and reframing negative self-talk. By expressing your thoughts and feelings on paper, you can gain insight into your self-talk patterns and develop a more objective perspective. Use journaling to challenge negative self-talk by writing down evidence against the negative thoughts or exploring alternative explanations. This practice encourages self-reflection and serves as a valuable tool for enhancing emotional balance.

Building Resilience Through Self-Talk

Fostering Resilience by Reframing Challenges

Resilience is the ability to bounce back from adversity and navigate through challenges. Self-talk plays a crucial role in building resilience. By reframing challenges and setbacks as opportunities for growth, you can reframe your self-talk to be more constructive and empowering. Use affirmations such as “I can overcome this obstacle” or “Challenges help me build resilience” to reinforce a positive and resilient mindset.

Cultivating Positive Self-Talk during Difficult Times

During difficult times, it can be challenging to maintain positive self-talk. However, it is precisely during these moments that positive self-talk is most crucial. Consciously choose to replace negative thoughts with compassionate and empowering self-talk. Remind yourself of your strengths, the support available to you, and the lessons you have learned from past challenges. By cultivating positive self-talk during difficult times, you can enhance your resilience and emotional well-being.

Using Self-Talk to Enhance Coping Skills

Self-talk can serve as a powerful tool in enhancing coping skills. By engaging in positive and supportive self-talk, you can build confidence in your ability to navigate through challenging situations. Use self-encouragement and reminders of past successes to boost your coping skills. Remind yourself of the strategies and resources you have at your disposal. By relying on positive self-talk, you can effectively manage stress, improve problem-solving abilities, and enhance your overall well-being.

Seeking Professional Support

The Role of Therapy in Managing Self-Talk

Sometimes, managing self-talk patterns may require professional support. Therapy can provide a safe and supportive environment to explore and address negative self-talk. A therapist can help you gain insight into your self-talk patterns and equip you with strategies to challenge and reframe negative thoughts. Therapists utilize various therapeutic modalities to address self-talk, including cognitive-behavioral therapy (CBT), which focuses on identifying and modifying negative thinking patterns.

Finding the Right Therapist

When seeking professional support, it is essential to find the right therapist. Look for a licensed therapist with experience in addressing self-talk and emotional well-being. Consider factors such as their approach, expertise, and compatibility with your needs and preferences. A good therapist can provide guidance, support, and evidence-based strategies to help you cultivate positive self-talk and improve emotional balance.

Exploring Cognitive-Behavioral Therapy (CBT)

Cognitive-Behavioral Therapy (CBT) is an evidence-based therapeutic approach widely used in managing self-talk and emotional well-being. CBT aims to identify and modify negative thought patterns by challenging cognitive distortions and replacing them with more helpful and realistic beliefs. This therapeutic modality provides practical tools and techniques to enhance self-talk and foster emotional balance.

Considering Other Therapeutic Modalities

In addition to CBT, there are various other therapeutic modalities that can support the management of self-talk. These may include mindfulness-based therapies, acceptance and commitment therapy (ACT), psychodynamic therapy, or solution-focused brief therapy, among others. Exploring different therapeutic approaches with a qualified professional can help you identify the most suitable modality to address your self-talk patterns and emotional well-being.

Creating an Empowering Self-Talk Toolbox

Developing a Personalized Self-Talk Toolkit

Creating a personalized self-talk toolkit can be a valuable resource in maintaining emotional balance. Start by identifying the self-talk strategies and techniques that resonate with you. Consider the techniques explored in this article, such as positive affirmations, cognitive restructuring, visualization, and mindfulness. Choose the ones that feel most effective and meaningful to you. Keep a collection of these strategies readily available, whether in a journal, on your phone, or as notes around your living space.

Implementing Self-Talk Strategies in Daily Life

Implementing self-talk strategies in your daily life requires consistency and intentionality. Start by setting aside dedicated time each day to engage in self-talk exercises, such as positive affirmations or reflection on gratitude. Integrate self-talk strategies into your routine by utilizing them during challenging moments, before important events, or when you notice negative self-talk patterns emerging. With continued practice, self-talk strategies will become more natural and ingrained in your daily life, enhancing your emotional balance and overall well-being.

Conclusion

Understanding self-talk and its impact on emotional balance is essential for cultivating a positive and resilient mindset. By recognizing negative self-talk patterns, challenging and reframing them, and actively cultivating positive self-talk, we can enhance our emotional well-being and build resilience. Implementing self-talk strategies, seeking professional support when needed, and creating a personalized self-talk toolbox can help us maintain emotional balance and navigate through life’s challenges with greater ease. Remember, the way you talk to yourself matters – choose self-talk that empowers and uplifts you.

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