Why Mental Fitness should be your No 1 Priority

Over the last few years, I have been dealing with some “trauma” issues which I had not realised I had.

As I have become more aware of them, I have decided that these issues were my priority.

We often get occupied dealing with the urgent rather than the important and don’t realise that unless we deal with these issues first, it only takes a small bump on the. road to create a major problem in our life and wellbeing. We may focus on financial matters or a project but the first thing we should focus on is being the best version of ourselves.

Our mental wellbeing includes self-regulation and resilience so that we are able to deal with the bumps on the road of life.

Our mental wellbeing is the first and most important thing we should focus on first.

“There is only one corner of the universe you can be certain of improving, and that's your own self.”??? Aldous Huxley

Why Mental Wellness should be your No 1 Priority on your journey to be a better self.

By prioritizing mental wellness, one lays a strong foundation to tackle and resolve other issues in a more structured and effective manner.

Focusing on mental wellness first is crucial when dealing with multiple issues in life, such as health, financial, relationship, or trauma,

1.???? Foundation for Overall Well-being: Mental wellness forms the foundation of overall health. A stable mental state can improve physical health, increase resilience to stress, and enhance the ability to manage other challenges effectively.

2.???? Improved Decision-Making: Good mental health leads to clearer thinking and better decision-making. When the mind is clear and calm, one can more effectively address financial issues, relationship problems, and health concerns.

3.???? Stress Reduction: Many life issues are exacerbated by stress. Mental wellness practices, such as mindfulness and therapy, can significantly reduce stress levels, making it easier to cope with and resolve other problems.

4.???? Enhanced Coping Mechanisms: A strong mental state provides better coping mechanisms. This means a person can handle traumatic experiences and setbacks more effectively, maintaining a more balanced and proactive approach to life’s challenges.

5.???? Interconnectedness of Health: Mental health is interconnected with physical health. Poor mental health can lead to physical issues such as weakened immune function, chronic pain, and heart disease. By prioritizing mental wellness, one can also potentially improve physical health outcomes.

6.???? Relationship Management: Mental wellness is key to maintaining healthy relationships. It fosters better communication, empathy, and understanding, which are critical in resolving relationship issues.

7.???? Building Resilience: Focusing on mental wellness helps build resilience, allowing one to bounce back from adversity more quickly. This resilience is vital in tackling long-term issues such as trauma and financial instability.

8.???? Preventing Escalation: Neglecting mental health can lead to more severe issues, such as depression, anxiety, and substance abuse, which can further complicate other aspects of life. Addressing mental wellness early can prevent these problems from escalating.

The Spectrum of Mental Wellness.

The spectrum of mental health can be understood as a continuum ranging from severe mental health conditions to optimal mental well-being.

Severe Mental Health Conditions

• Acute Mental Illness: Conditions such as schizophrenia, severe bipolar disorder, or severe major depression where individuals may experience psychosis, severe mood swings, or profound sadness and despair. These conditions often require immediate and intensive medical intervention.
• Chronic Mental Illness: Long-term conditions like chronic depression, generalized anxiety disorder, or persistent post-traumatic stress disorder (PTSD) that significantly impair daily functioning.

Moderate Mental Health Conditions

• Moderate Anxiety and Depression: Conditions where individuals may experience significant anxiety or depression that interferes with daily activities but might still manage with therapy, medication, and self-help strategies.
• Substance Abuse and Dependence: Moderate cases of substance use disorder where individuals are dependent on substances but are not at a stage of severe addiction.

Mild Mental Health Conditions

• Mild Anxiety and Depression: Symptoms of anxiety or depression that are noticeable but not severely debilitating. These might be managed effectively through lifestyle changes, counselling, and self-care practices.
• Adjustment Disorders: Stress-related conditions that occur in response to significant life changes or events, causing temporary disruptions in mental health.

Subclinical Mental Health Issues

• Stress and Burnout: High levels of stress or burnout from work or personal life that impact well-being but do not meet the criteria for a mental health disorder.
• Mild Emotional Distress: Occasional emotional difficulties that do not significantly impact daily functioning but might require attention to prevent worsening.

Normal Mental Health

• Average Mental Health: Generally good mental health with occasional ups and downs, managing life’s stresses effectively, and maintaining satisfactory relationships and work performance.

Optimal Mental Health

• Resilient and Thriving: High levels of emotional well-being, strong resilience to stress, and the ability to bounce back from setbacks. Individuals at this level maintain healthy relationships, have a positive outlook on life, and achieve personal goals.
• Peak Performance: Exceptional mental and emotional well-being where individuals not only cope with life’s demands but also perform at their best in various areas of life, including work, relationships, and personal development.

Characteristics Across the Spectrum

• Severe Mental Health Conditions: May involve hallucinations, delusions, severe mood disturbances, inability to function in daily life, and a high risk of harm to self or others.
• Moderate Mental Health Conditions: Significant emotional distress, impaired social and occupational functioning, but manageable with proper treatment and support.
• Mild Mental Health Conditions: Noticeable but not debilitating symptoms, manageable with lifestyle changes, counselling, and self-care.
• Subclinical Issues: Everyday stressors and mild distress that can be managed with basic coping strategies and self-care.
• Normal Mental Health: Stable mood, good coping mechanisms, satisfactory social and occupational functioning.
• Optimal Mental Health and Peak Performance: High resilience, positive relationships, high productivity, and personal satisfaction.

Many of us are not at our peak levels and while we can cope if the rest of life is ok and as long as there are no major stressors such as unemployment/financial stress, ill health, relationship challenges such as divorce we “cope” and get on with life but when we get a headwind or turbulence we can spiral out of control.

Real and positive mental well-being is being able to deal with the challenges of live and being able to self-regulate rather than having to resort to self-soothing and mood regulation behaviours.

Most of us tend to go for self soothing and mood regulating behaviours when we feel stressed, unhappy of stressed but some self soothing behaviours and mood regulation strategies can be counterproductive.

What factors can cause us to get Dysregulated?

Here is a list of factors that can cause emotional and physiological dysregulation:

Interpersonal and Relationship Stressors

1.???? Interpersonal Conflicts

1. Arguments with friends, family, or colleagues
2. Breakups or divorces
3. Betrayal or loss of trust in relationships

2.???? Toxic Relationships

1. Manipulative, abusive, or controlling relationships
2. Chronic criticism or negative behaviour from a partner, friend, or family member

3.???? Relationship Challenges

1. Infidelity
2. Separation and divorce
3. Blended family dynamics

Trauma and Abuse

1. Traumatic ExperiencesPhysical, emotional, or sexual abuseWitnessing or experiencing violenceNatural disasters, accidents, or life-threatening events

Work and Career Stressors

5.???? Work-Related Stress

1. High job demands and long working hours
2. Conflicts with supervisors or colleagues
3. Job insecurity or loss of employment

6.???? Career Changes

1. Navigating career transitions
2. Remote work challenges and work-life balance
3. Burnout

Financial Stressors

1. Financial StressDebt or financial instabilityUnexpected expenses or financial emergenciesPoverty

Health-Related Stressors

8.???? Health Issues

1. Chronic illness or pain
2. Sudden health emergencies or diagnoses
3. Disability

9.???? Healthcare Challenges

1. Access to care
2. Navigating healthcare systems

Caregiving Responsibilities

1. Caretaking ResponsibilitiesElderly parentsSpecial needs family membersChildren with behavioural or health issues

Social and Community Stressors

11.? Social Isolation

1. Loneliness or lack of social support
2. Moving to a new place
3. Loss of close relationships

12.? Negative Media Exposure

1. Distressing news or social media content
2. Cyberbullying or online harassment
3. Fear of missing out (FOMO)

Academic and Educational Stressors

13.? Academic Pressure

1. High expectations and pressure to perform
2. Balancing multiple responsibilities
3. Fear of failure

14.? Educational Challenges

1. Learning disabilities
2. Bullying
3. Competitive environments

Identity and Personal Issues

15.? Personal Identity Issues

1. Sexual orientation and acceptance
2. Gender identity and dysphoria
3. Cultural identity and acculturation stress

16.? Internal Conflicts

1. Personal identity or self-concept struggles
2. Mental health issues (depression, anxiety)
3. Guilt, shame, or low self-esteem

Substance Abuse and Addiction

17.? Substance Abuse

1. Dependency on drugs or alcohol
2. Withdrawal symptoms

18.? Substance Abuse in Loved Ones

1. Coping with a loved one’s addiction
2. Supporting recovery

Grief and Loss

1. Grief and LossDeath of a loved oneLoss of significant relationshipsMourning lost opportunities or dreams

Discrimination and Prejudice

1. Discrimination and PrejudiceRacism, sexism, homophobiaMarginalization or exclusion

Environmental and Living Conditions

1. Environmental StressorsHigh-crime areasPollution or noisePoor living conditions

Legal and Bureaucratic Issues

1. Legal IssuesLawsuits or legal disputesNavigating the criminal justice systemImmigration challengesCustody battles

Societal and Global Issues

1. Societal and Global IssuesPolitical unrestClimate changePandemics

Crisis Situations

1. Crisis SituationsViolence (community or domestic)Natural disastersAccidents

Parenting Challenges

1. Parenting ChallengesManaging children’s behavioural issuesBalancing work and familySingle parenting

Spiritual and Religious Issues

1. Spiritual CrisesFaith doubtsSpiritual isolation

Relocation and Transition

1. Relocation and TransitionMoving to a new city or countryCultural adjustmentMajor life transitions (retirement, empty nest)

Recognizing and categorizing these diverse stressors can help individuals and professionals develop more targeted strategies for managing and mitigating their impacts. Understanding the breadth of potential challenges is key to fostering resilience and emotional regulation.

Consequences of Dysregulation

Effects on the Body

1. Physical Health IssuesStress-Related Illnesses:?Chronic stress can lead to conditions such as hypertension, heart disease, and diabetes.Weakened Immune System:?Increased susceptibility to infections and slower recovery from illnesses.Digestive Problems:?Issues like irritable bowel syndrome (IBS), ulcers, and acid reflux can arise.Chronic Pain:?Stress and tension can exacerbate conditions like fibromyalgia and chronic back pain.Sleep Disturbances:?Insomnia, sleep apnea, or restless sleep can result from ongoing stress.
2. Hormonal ImbalancesCortisol Levels:?Chronic stress can cause elevated cortisol levels, leading to various health problems, including weight gain and metabolic syndrome.Reproductive Health:?Stress can affect menstrual cycles, reduce libido, and contribute to infertility.
3. Muscular TensionTension and Fatigue:?Chronic stress leads to constant muscle tension, which can cause headaches, migraines, and general fatigue.

Effects on Emotions

1. Emotional InstabilityMood Swings:?Frequent and intense mood changes can occur, including irritability, anger, sadness, and frustration.Anxiety:?Persistent feelings of worry, fear, and apprehension.Depression:?Prolonged stress can lead to feelings of hopelessness, helplessness, and severe depression.
2. Difficulty in Emotional RegulationOverreacting:?Difficulty managing emotional responses can result in overreactions to minor stressors.Emotional Numbness:?Chronic stress can lead to emotional exhaustion and numbness, where individuals feel detached or disconnected from their emotions.

Effects on the Mind

1. Cognitive ImpairmentsMemory Problems:?Chronic stress can impair both short-term and long-term memory.Concentration Issues:?Difficulty focusing, maintaining attention, and making decisions.Reduced Problem-Solving Ability:?Stress can impair cognitive functions, reducing the ability to solve problems effectively.
2. Mental Health DisordersAnxiety Disorders:?Chronic stress can lead to generalized anxiety disorder (GAD), panic disorder, and phobias.Depressive Disorders:?Prolonged stress is a significant risk factor for major depressive disorder (MDD).Post-Traumatic Stress Disorder (PTSD):?Severe or prolonged stress, especially related to trauma, can lead to PTSD.

Behavioural Changes

1. Unhealthy Coping MechanismsSubstance Abuse:?Increased use of alcohol, drugs, or medications to cope with stress.Overeating or Undereating:?Stress can lead to changes in appetite, resulting in weight gain or loss.Risky Behaviours:?Engaging in risky or self-destructive behaviours as a way to manage stress.
2. Social WithdrawalIsolation:?Chronic stress can lead to withdrawal from social interactions, reducing support systems.Relationship Strain:?Stress can cause conflicts and strain relationships with family, friends, and colleagues.

Long-Term Consequences of Unresolved Dysregulation

1. Chronic Health ConditionsCardiovascular Diseases:?Prolonged stress can significantly increase the risk of heart disease and stroke.Metabolic Disorders:?Increased risk of obesity, type 2 diabetes, and metabolic syndrome.Gastrointestinal Disorders:?Chronic stress can exacerbate conditions like IBS, ulcers, and inflammatory bowel diseases.
2. Severe Mental Health IssuesChronic Anxiety and Depression:?Prolonged dysregulation can lead to long-term anxiety and depressive disorders.Development of Severe Psychiatric Disorders:?Prolonged stress can contribute to the development of severe mental health conditions, such as bipolar disorder and psychosis.
3. Reduced Quality of LifeImpaired Daily Functioning:?Difficulty in performing daily activities and maintaining personal and professional responsibilities.Decreased Life Satisfaction:?Overall reduction in life satisfaction and happiness.
4. Shortened LifespanIncreased Mortality Risk:?Chronic stress and its associated health impacts can lead to a shorter lifespan.

Addressing dysregulation through effective coping strategies, seeking professional help, and making lifestyle changes is crucial for maintaining overall well-being and preventing long-term adverse effects.

What is Self-Regulation

Self-regulation refers to the ability to manage and control one's emotions, thoughts, and behaviours in a way that is adaptive and conducive to achieving long-term goals. It involves the capacity to regulate one's responses to external stimuli, maintain focus, and act in accordance with personal values and social expectations, even in the face of challenges or stressors.

Key components of self-regulation include:

1.???? Emotional Regulation:?The ability to manage and respond to emotional experiences in a healthy and constructive manner. This includes recognizing emotions, understanding their impact, and employing strategies to manage intense emotions.

2.???? Behavioural Regulation:?The capacity to control and modify behaviours to align with goals and social norms. This involves self-discipline, impulse control, and the ability to delay gratification.

3.???? Cognitive Regulation:?The ability to control and direct thoughts, maintain attention, and problem-solve effectively. This includes focusing on tasks, shifting attention as needed, and applying critical thinking skills.

4.???? Motivation Regulation:?The capacity to maintain motivation and perseverance towards achieving goals, even when faced with obstacles. This involves setting goals, maintaining a positive attitude, and finding intrinsic and extrinsic motivation.

Self-regulation is crucial for personal development and success in various areas of life, including academic performance, professional achievements, and personal relationships. It helps individuals to adapt to changing circumstances, make informed decisions, and maintain a sense of well-being.

Effective self-regulation often involves the use of specific techniques that help us manage stress and emotions. Developing strong self-regulation skills can lead to improved mental health, better decision-making, and enhanced overall quality of life.

Self-Regulation Techniques and Practices

In my journey I am exploring and trying to build a number of habits both as part of my daily routine/life and as “emergency procedures” when I am dysregulated or aware I may be heading there.

Here as some which I hope you find useful.

1.?Mindfulness Meditation

• Practice:?Sit quietly and focus on your breathing. Notice the sensations of each breath. If your mind wanders, gently bring your attention back to your breath.
• Benefit:?Helps increase awareness of the present moment, reduces stress, and improves emotional regulation.

2.?Progressive Muscle Relaxation (PMR)

• Practice:?Tense and then slowly release each muscle group in your body, starting from your toes and working up to your head.
• Benefit:?Reduces physical tension and anxiety, promotes relaxation.

3.?Deep Breathing Exercises

• Practice:?Breathe in deeply through your nose, hold for a few seconds, and then slowly exhale through your mouth. Repeat several times.
• Benefit:?Activates the body's relaxation response, reduces stress, and calms the mind.

4.?Cognitive Reframing

• Practice:?Identify negative or irrational thoughts and challenge them by considering alternative perspectives or more balanced views.
• Benefit:?Helps change negative thinking patterns and reduces emotional distress.

5.?Grounding Techniques

• Practice:?Use your senses to ground yourself in the present moment. For example, describe in detail the objects around you, or focus on the feeling of your feet on the ground.
• Benefit:?Helps manage anxiety and stress by anchoring you in the present moment.

6.?Self-Compassion Exercises

• Practice:?Treat yourself with the same kindness and understanding you would offer a friend. Acknowledge your struggles without judgment.
• Benefit:?Promotes emotional resilience and reduces self-criticism.

7.?Emotion Labelling

• Practice:?Identify and name the emotion you are feeling. Simply acknowledging it can reduce its intensity.
• Benefit:?Increases emotional awareness and can help in managing strong emotions.

8.?Visualization

• Practice:?Imagine a peaceful scene or a situation where you feel safe and calm. Visualize the details vividly.
• Benefit:?Can reduce stress and create a sense of calm.

9.?Journaling

• Practice:?Write down your thoughts and feelings. Reflect on what you are experiencing and why.
• Benefit:?Helps process emotions, gain insights, and release pent-up feelings.

10.?Physical Exercise

• Practice:?Engage in physical activities like walking, running, yoga, or any form of exercise you enjoy.
• Benefit:?Releases endorphins, reduces stress, and improves mood.

11.?Artistic Expression

• Practice:?Use art, music, dance, or any creative outlet to express your emotions.
• Benefit:?Provides a healthy way to process and release emotions.

12.?Gratitude Practice

• Practice:?Write down or mentally note things you are grateful for each day.
• Benefit:?Shifts focus to positive aspects of life, enhancing overall well-being.

13.?Body Scan Meditation

• Practice:?Lie down or sit comfortably and mentally scan your body from head to toe, noticing any areas of tension or discomfort and allowing them to relax.
• Benefit:?Promotes body awareness and relaxation.

14.?Positive Affirmations

• Practice:?Repeat positive statements about yourself and your abilities, either silently or out loud.
• Benefit:?Helps build self-esteem and counteracts negative self-talk.

15.?Setting Boundaries

• Practice:?Clearly communicate your limits and needs to others and stick to them.
• Benefit:?Protects your emotional energy and reduces stress.

16.?Self-Care Routine

• Practice:?Engage in regular activities that nourish your body, mind, and spirit, such as taking baths, reading, or spending time in nature.
• Benefit:?Supports overall well-being and resilience.

17.?Social Support

• Practice:?Reach out to friends, family, or support groups to share your feelings and experiences.
• Benefit:?Provides emotional support and reduces feelings of isolation.

18.?Humour and Laughter

• Practice:?Watch a funny movie, read a humorous book, or spend time with people who make you laugh.
• Benefit:?Reduces stress and enhances mood.

19.?Sleep Hygiene

• Practice:?Establish a regular sleep schedule and create a restful environment for sleep.
• Benefit:?Improves mental and emotional health.

20.?Time Management

• Practice:?Prioritize tasks, set realistic goals, and break projects into manageable steps.
• Benefit:?Reduces stress and increases productivity.

21.?Healthy Eating

• Practice:?Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
• Benefit:?Supports physical and mental health.

22.?Grounding Exercises

• Practice:?Engage in activities that keep you connected to the present moment, like walking barefoot on grass, holding an ice cube, or focusing on the five senses.
• Benefit:?Reduces anxiety and prevents dissociation.

23.?Learning and Growth Mindset

• Practice:?Embrace challenges and view failures as opportunities for learning and growth.
• Benefit:?Increases resilience and motivation.

24.?Engaging in Hobbies

• Practice:?Spend time on activities you enjoy and are passionate about, such as gardening, painting, or playing an instrument.
• Benefit:?Provides a sense of accomplishment and joy.

25.?Limit Exposure to Stressors

• Practice:?Identify and minimize exposure to sources of stress, such as negative news or toxic environments.
• Benefit:?Reduces overall stress and anxiety.

26.?Practicing Forgiveness

• Practice:?Let go of grudges and practice forgiveness towards yourself and others.
• Benefit:?Reduces emotional burden and promotes peace of mind.

27.?Mindful Movement

• Practice:?Engage in mindful movement practices such as Tai Chi, Qi Gong, or gentle yoga.
• Benefit:?Combines physical exercise with mindfulness, promoting overall well-being.

28.?Pet Therapy

• Practice:?Spend time with pets, if you have them, or consider pet therapy programs.
• Benefit:?Reduces stress and provides emotional comfort.

29.?Biofeedback

• Practice:?Use biofeedback devices to monitor physiological responses and learn how to control them.
• Benefit:?Enhances self-awareness and control over stress responses.

30.?Engage in Volunteer Work

• Practice:?Participate in community service or volunteer activities that resonate with you.
• Benefit:?Increases feelings of purpose and connection with others.

31.?Dialectical Behaviour Therapy (DBT) Skills

• Practice:?Use DBT skills such as distress tolerance, emotional regulation, and interpersonal effectiveness. For example, use the TIP skill (Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation) to manage intense emotions.
• Benefit:?Provides structured strategies for managing difficult emotions and improving relationships.

32.?Acceptance and Commitment Therapy (ACT)

• Practice:?Use ACT techniques like cognitive defusion (distancing from thoughts), acceptance, and commitment to personal values.
• Benefit:?Helps in accepting what is out of personal control and committing to action that improves and enriches life.

33.?Biofeedback and Neurofeedback

• Practice:?Use technology to monitor and gain control over physiological functions like heart rate, muscle tension, and brain waves.
• Benefit:?Enhances self-regulation by providing real-time feedback.

34.?Eco-Therapy

• Practice:?Spend time in natural environments, engage in activities like hiking, gardening, or nature walks.
• Benefit:?Reduces stress, improves mood, and enhances overall well-being.

35.?Music Therapy

• Practice:?Listen to calming music, play an instrument, or engage in structured music therapy sessions.
• Benefit:?Reduces stress, improves mood, and can be a powerful emotional outlet.

36.?Tai Chi and Qigong

• Practice:?Engage in these gentle martial arts practices that combine movement, meditation, and controlled breathing.
• Benefit:?Improves physical and mental balance, reduces stress, and enhances overall health.

37.?Chanting or Mantra Repetition

• Practice:?Repeat a soothing word, sound, or phrase either silently or aloud.
• Benefit:?Focuses the mind, reduces stress, and induces a state of relaxation.

38.?Body-Oriented Psychotherapy

• Practice:?Techniques like Somatic Experiencing or Sensorimotor Psychotherapy focus on the body’s sensations to heal trauma.
• Benefit:?Integrates physical and emotional healing, particularly useful for trauma recovery.

39.?Expressive Writing

• Practice:?Write freely about your thoughts and feelings without worrying about grammar or structure.
• Benefit:?Provides an outlet for emotions, helps process experiences, and can lead to new insights.

40.?Autogenic Training

• Practice:?Use self-suggestion to promote feelings of warmth and heaviness in different parts of the body.
• Benefit:?Induces a state of deep relaxation and reduces stress.

41.?Emotional Freedom Techniques (EFT)

• Practice:?Tap on specific meridian points on the body while focusing on a problem or emotion.
• Benefit:?Can reduce emotional distress and physical pain.

42.?Sensory Modulation

• Practice:?Use sensory inputs like weighted blankets, fidget toys, or scented candles to regulate your sensory experience.
• Benefit:?Helps calm the nervous system and manage stress.

43.?Guided Imagery

• Practice:?Listen to recordings or scripts that guide you through visualizations of peaceful and positive scenarios.
• Benefit:?Promotes relaxation and positive emotional states.

44.?Narrative Therapy

• Practice:?Reframe your life story in a way that highlights strengths and resilience rather than focusing on problems.
• Benefit:?Empowers individuals to reshape their identities and experiences.

45.?Positive Psychology Interventions

• Practice:?Engage in activities that build positive emotions, engagement, relationships, meaning, and accomplishment (PERMA model).
• Benefit:?Enhances overall well-being and resilience.

46.?Mental Rehearsal

• Practice:?Visualize successfully managing challenging situations before they occur.
• Benefit:?Builds confidence and reduces anxiety about future events.

47.?Yoga Nidra

• Practice:?Engage in this form of guided meditation that takes you through the layers of your consciousness to achieve deep relaxation.
• Benefit:?Reduces stress and promotes a deep state of relaxation.

48.?Gratitude Journaling

• Practice:?Write down things you are grateful for each day, focusing on positive aspects of your life.
• Benefit:?Increases positive emotions and overall happiness.

49.?Hypnotherapy

• Practice:?Use hypnosis techniques guided by a professional to achieve a focused state of relaxation and suggestibility.
• Benefit:?Can help manage stress, anxiety, and other emotional issues.

50.?Art Therapy

• Practice:?Use creative art-making processes guided by a therapist to express and process emotions.
• Benefit:?Provides a non-verbal outlet for emotions and can lead to greater self-awareness and healing.

Let me know if you have found this useful and share your experiences as I would love to learn from you.

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