Latest / Notes to Her / Note 25: Listen to This Before Your Mind Spirals Again

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Note 25: Listen to This Before Your Mind Spirals Again · Notes to Her

• 0:18
  Hey,
• 0:18
  girl.
• 0:18
  Hey.
• 0:18
  Welcome
• 0:19
  back
• 0:19
  to
• 0:19
  Notes
• 0:19
  to
• 0:19
  Her,
• 0:20
  the
• 0:20
  daily
• 0:20
  pep
• 0:20
  talk.
• 0:21
  I
• 0:21
  am
• 0:21
  Yaya,
• 0:22
  your
• 0:22
  confidence
• 0:22
  and
• 0:22
  mindset
• 0:23
  coach,
• 0:23
  here
• 0:23
  to
• 0:24
  help
• 0:24
  you
• 0:24
  stop
• 0:24
  spiraling,
• 0:25
  breathe
• 0:25
  deeper,
• 0:26
  and
• 0:26
  actually
• 0:26
  trust
• 0:27
  yourself
• 0:27
  again.
• 0:28
  Listen,
• 0:29
  before
• 0:29
  we
• 0:29
  get
• 0:29
  into
• 0:30
  today's
• 0:30
  pep
• 0:30
  talk,
• 0:31
  we
• 0:31
  need
• 0:31
  to
• 0:31
  have
• 0:32
  a
• 0:32
  little
• 0:32
  celebration
• 0:33
  moment
• 0:33
  because
• 0:34
  we've
• 0:34
  officially
• 0:35
  hit
• 0:35
  25
• 0:36
  episodes.
• 0:38
  25.
• 0:39
  If
• 0:39
  you
• 0:40
  have
• 0:40
  been
• 0:40
  here
• 0:41
  since
• 0:41
  note
• 0:42
  one,
• 0:42
  I
• 0:42
  want
• 0:42
  to
• 0:43
  say
• 0:43
  thank
• 0:43
  you.
• 0:43
  And
• 0:44
  if
• 0:44
  this
• 0:44
  is
• 0:44
  your
• 0:44
  first
• 0:45
  episode,
• 0:45
  your
• 0:46
  third
• 0:46
  episode,
• 0:47
  or
• 0:47
  your
• 0:47
  Let
• 0:48
  me
• 0:48
  try
• 0:48
  this
• 0:48
  podcast
• 0:49
  one
• 0:49
  more
• 0:49
  time
• 0:49
  episode.
• 0:50
  Welcome.
• 0:51
  I
• 0:51
  am
• 0:51
  really
• 0:52
  glad
• 0:52
  you're
• 0:52
  here
• 0:53
  because
• 0:53
  most
• 0:54
  podcasts
• 0:54
  don't
• 0:55
  make
• 0:55
  it
• 0:55
  past
• 0:55
  episode
• 0:56
  three.
• 0:56
  Three.
• 0:57
  But
• 0:57
  we're
• 0:58
  still
• 0:58
  here,
• 0:59
  still
• 0:59
  growing,
• 1:00
  still
• 1:00
  healing,
• 1:01
  still
• 1:02
  talking
• 1:02
  through
• 1:03
  life
• 1:03
  together,
• 1:04
  one
• 1:04
  pep
• 1:04
  talk
• 1:05
  at
• 1:05
  a
• 1:05
  time.
• 1:06
  So
• 1:06
  before
• 1:06
  we
• 1:06
  jump
• 1:07
  in,
• 1:07
  I
• 1:07
  have
• 1:07
  two
• 1:08
  tiny
• 1:08
  favors.
• 1:09
  One,
• 1:10
  tap,
• 1:10
  follow,
• 1:10
  or
• 1:11
  subscribe
• 1:11
  so
• 1:11
  you
• 1:12
  don't
• 1:12
  miss
• 1:12
  any
• 1:12
  new
• 1:13
  notes.
• 1:13
  And
• 1:13
  two,
• 1:14
  share
• 1:14
  this
• 1:15
  episode
• 1:15
  with
• 1:15
  a
• 1:15
  friend
• 1:15
  who
• 1:16
  loves
• 1:16
  to
• 1:16
  overthink,
• 1:17
  or
• 1:17
  the
• 1:17
  friend
• 1:18
  that
• 1:18
  needs
• 1:18
  that
• 1:18
  gentle
• 1:19
  girl
• 1:19
  breathe
• 1:20
  today.
• 1:21
  All
• 1:21
  right,
• 1:21
  let's
• 1:21
  talk
• 1:22
  about
• 1:22
  those
• 1:22
  spirals.
• 1:22
  Your
• 1:23
  mind
• 1:23
  keeps
• 1:23
  starting
• 1:24
  without
• 1:24
  permission.
• 1:35
  How
• 1:35
  many
• 1:35
  times
• 1:36
  have
• 1:36
  you
• 1:36
  created
• 1:37
  a
• 1:37
  whole
• 1:37
  dramatic
• 1:38
  storyline
• 1:39
  in
• 1:39
  your
• 1:39
  head
• 1:39
  with
• 1:40
  zero
• 1:41
  real
• 1:41
  evidence?
• 1:42
  Raise
• 1:42
  your
• 1:42
  hand,
• 1:43
  you
• 1:44
  call
• 1:44
  someone,
• 1:45
  no
• 1:45
  answer.
• 1:46
  You
• 1:46
  send
• 1:46
  a
• 1:47
  text,
• 1:47
  no
• 1:48
  reply.
• 1:49
  Someone
• 1:49
  gives
• 1:49
  you
• 1:49
  a
• 1:50
  weird
• 1:50
  tone
• 1:50
  in
• 1:51
  a
• 1:51
  meaning.
• 1:52
  Maybe
• 1:52
  there's
• 1:52
  late
• 1:52
  night
• 1:53
  silence
• 1:54
  or
• 1:54
  a
• 1:54
  change
• 1:55
  in
• 1:55
  someone's
• 1:55
  vibe,
• 1:56
  and
• 1:57
  suddenly
• 1:57
  you
• 1:57
  have
• 1:58
  built
• 1:58
  a
• 1:58
  whole
• 1:59
  movie
• 1:59
  around
• 2:00
  betrayal,
• 2:01
  rejection,
• 2:02
  disaster,
• 2:02
  abandonment,
• 2:04
  and
• 2:04
  none
• 2:04
  of
• 2:04
  it's
• 2:05
  actually
• 2:05
  happening.
• 2:06
  You're
• 2:07
  not
• 2:07
  dramatic.
• 2:08
  You're
• 2:08
  not
• 2:08
  doing
• 2:08
  too
• 2:09
  much.
• 2:09
  Okay,
• 2:10
  maybe
• 2:10
  just
• 2:10
  a
• 2:10
  little
• 2:10
  bit.
• 2:11
  However,
• 2:12
  this
• 2:12
  is
• 2:12
  your
• 2:12
  brain
• 2:13
  trying
• 2:13
  to
• 2:13
  protect
• 2:13
  you.
• 2:14
  It
• 2:14
  just
• 2:15
  has
• 2:15
  no
• 2:15
  idea
• 2:15
  how
• 2:16
  to
• 2:16
  turn
• 2:16
  the
• 2:16
  volume
• 2:17
  down.
• 2:17
  So
• 2:18
  today,
• 2:18
  we're
• 2:19
  turning
• 2:19
  it
• 2:19
  down
• 2:19
  together.
• 2:21
  Now,
• 2:21
  spirals
• 2:22
  happen
• 2:22
  for
• 2:22
  a
• 2:23
  reason.
• 2:23
  Your
• 2:24
  brain
• 2:24
  hates
• 2:25
  uncertainty,
• 2:26
  Silence.
• 2:27
  It
• 2:27
  fills
• 2:27
  it
• 2:28
  gaps
• 2:28
  in
• 2:28
  information.
• 2:29
  It
• 2:29
  writes
• 2:30
  a
• 2:30
  script.
• 2:31
  But
• 2:31
  here's
• 2:31
  a
• 2:31
  part
• 2:31
  that
• 2:32
  nobody
• 2:32
  taught
• 2:32
  me.
• 2:32
  But
• 2:33
  now
• 2:33
  that
• 2:33
  I
• 2:33
  know,
• 2:34
  I
• 2:34
  am
• 2:34
  telling
• 2:34
  you.
• 2:35
  Your
• 2:36
  brain
• 2:36
  doesn't
• 2:36
  fill
• 2:37
  the
• 2:37
  gap
• 2:37
  with
• 2:37
  truth.
• 2:38
  It
• 2:38
  fills
• 2:39
  it
• 2:39
  with
• 2:39
  fear.
• 2:40
  Not
• 2:41
  because
• 2:41
  you're
• 2:41
  broken.
• 2:42
  Okay,
• 2:42
  maybe
• 2:42
  a
• 2:43
  little
• 2:43
  bit.
• 2:43
  Well,
• 2:43
  you
• 2:44
  can
• 2:44
  fix
• 2:44
  that.
• 2:45
  But
• 2:45
  it's
• 2:45
  not
• 2:45
  because
• 2:46
  you're
• 2:46
  weak.
• 2:47
  It's
• 2:47
  because
• 2:47
  your
• 2:47
  brain
• 2:48
  believes
• 2:48
  that
• 2:48
  preparing
• 2:49
  for
• 2:49
  the
• 2:49
  worst
• 2:50
  equals
• 2:50
  protection.
• 2:51
  So
• 2:52
  it
• 2:52
  starts
• 2:52
  rehearsing
• 2:53
  worst
• 2:53
  case
• 2:53
  scenarios
• 2:54
  over
• 2:54
  and
• 2:55
  over
• 2:55
  until
• 2:56
  you're
• 2:56
  exhausted
• 2:57
  and
• 2:57
  anxious
• 2:57
  and
• 2:58
  doubting
• 2:58
  your
• 2:58
  whole
• 2:58
  life.
• 2:59
  And
• 2:59
  the
• 3:00
  wild
• 3:00
  thing
• 3:00
  is,
• 3:00
  you
• 3:01
  are
• 3:01
  absolutely
• 3:01
  allowed
• 3:02
  to
• 3:02
  interrupt
• 3:02
  it.
• 3:03
  You
• 3:03
  are
• 3:03
  allowed
• 3:03
  to
• 3:04
  tell
• 3:04
  your
• 3:04
  brain
• 3:04
  this
• 3:05
  is
• 3:05
  a
• 3:05
  thought,
• 3:05
  not
• 3:06
  fact.
• 3:06
  You
• 3:07
  are
• 3:07
  allowed
• 3:07
  to
• 3:07
  slow
• 3:08
  down
• 3:08
  everything.
• 3:09
  You
• 3:09
  are
• 3:09
  allowed
• 3:10
  to
• 3:10
  choose
• 3:10
  a
• 3:10
  different
• 3:11
  interpretation.
• 3:12
  And
• 3:12
  I'm
• 3:12
  going
• 3:12
  to
• 3:13
  show
• 3:13
  you
• 3:13
  exactly
• 3:14
  how.
• 3:15
  Now,
• 3:16
  wherever
• 3:16
  you
• 3:16
  are,
• 3:16
  let's
• 3:17
  do
• 3:17
  this
• 3:17
  together.
• 3:18
  Sit
• 3:19
  down
• 3:20
  and
• 3:20
  take
• 3:21
  a
• 3:21
  slow,
• 3:22
  deep
• 3:22
  breath
• 3:23
  through
• 3:24
  your
• 3:24
  nose.
• 3:26
  Hold
• 3:27
  it.
• 3:28
  And
• 3:28
  then
• 3:29
  exhale.
• 3:31
  And
• 3:31
  again.
• 3:31
  Deeper
• 3:32
  this
• 3:32
  time.
• 3:34
  Let
• 3:34
  your
• 3:34
  shoulders
• 3:35
  drop.
• 3:36
  Now
• 3:37
  listen.
• 3:38
  You
• 3:38
  are
• 3:38
  safe
• 3:39
  in
• 3:39
  this
• 3:39
  moment.
• 3:41
  You
• 3:41
  are
• 3:41
  okay
• 3:42
  in
• 3:42
  this
• 3:43
  moment.
• 3:44
  You
• 3:44
  are
• 3:44
  here.
• 3:45
  In
• 3:45
  this
• 3:46
  moment.
• 3:48
  Name
• 3:48
  three
• 3:49
  things
• 3:49
  that
• 3:49
  you
• 3:49
  can
• 3:49
  feel.
• 3:51
  Maybe
• 3:51
  it's
• 3:51
  your
• 3:51
  feet
• 3:52
  on
• 3:52
  the
• 3:52
  ground,
• 3:53
  your
• 3:53
  clothes
• 3:54
  on
• 3:54
  your
• 3:54
  skin,
• 3:55
  your
• 3:56
  breath
• 3:56
  in
• 3:56
  your
• 3:57
  chest.
• 3:58
  You
• 3:59
  are
• 3:59
  not
• 3:59
  trying
• 3:59
  to
• 3:59
  fix
• 4:00
  the
• 4:00
  thought.
• 4:01
  You
• 4:01
  are
• 4:01
  reminding
• 4:02
  your
• 4:02
  brain,
• 4:03
  I
• 4:03
  am
• 4:04
  not
• 4:04
  in
• 4:04
  danger.
• 4:05
  I'm
• 4:05
  just
• 4:06
  overthinking.
• 4:08
  Spiraling
• 4:08
  pulls
• 4:09
  you
• 4:09
  into
• 4:09
  the
• 4:09
  future.
• 4:10
  Grounding
• 4:11
  you
• 4:11
  pulls
• 4:12
  you
• 4:12
  back
• 4:12
  into
• 4:13
  now.
• 4:15
  Here's
• 4:15
  how
• 4:15
  to
• 4:16
  stop
• 4:16
  a
• 4:16
  spiral
• 4:17
  before
• 4:17
  it
• 4:17
  takes
• 4:18
  over
• 4:18
  the
• 4:19
  first
• 4:19
  thing
• 4:19
  you
• 4:19
  do.
• 4:20
  Name
• 4:20
  the
• 4:20
  story.
• 4:21
  Say,
• 4:22
  my
• 4:22
  brain
• 4:22
  is
• 4:23
  telling
• 4:23
  me
• 4:23
  a
• 4:23
  story
• 4:24
  that.
• 4:24
  And
• 4:24
  then
• 4:24
  you
• 4:25
  insert
• 4:25
  whatever
• 4:25
  fear
• 4:26
  that
• 4:26
  is.
• 4:26
  Once
• 4:27
  you
• 4:27
  call
• 4:27
  it
• 4:27
  a
• 4:27
  story,
• 4:28
  your
• 4:28
  brain
• 4:29
  has
• 4:29
  to,
• 4:29
  quote,
• 4:29
  question
• 4:30
  it.
• 4:31
  So
• 4:31
  step
• 4:31
  two,
• 4:32
  ask
• 4:32
  a
• 4:32
  grounding
• 4:33
  question.
• 4:34
  What
• 4:34
  else
• 4:35
  could
• 4:35
  be
• 4:35
  true?
• 4:36
  Not
• 4:36
  what's
• 4:37
  the
• 4:37
  best
• 4:37
  case
• 4:37
  scenario,
• 4:38
  but
• 4:39
  what
• 4:39
  are
• 4:39
  the
• 4:40
  other
• 4:40
  explanations?
• 4:41
  What
• 4:42
  information
• 4:42
  am
• 4:42
  I
• 4:43
  missing?
• 4:44
  What
• 4:44
  if
• 4:44
  this
• 4:44
  isn't
• 4:45
  personal?
• 4:46
  Suddenly
• 4:47
  your
• 4:47
  fear
• 4:48
  isn't
• 4:48
  the
• 4:48
  only
• 4:49
  option.
• 4:51
  Step
• 4:51
  three,
• 4:51
  choose
• 4:52
  a
• 4:52
  helpful
• 4:53
  thought.
• 4:53
  Not
• 4:54
  a
• 4:54
  perfect
• 4:54
  thought,
• 4:55
  not
• 4:55
  toxic
• 4:55
  positivity,
• 4:57
  just
• 4:57
  a
• 4:57
  thought
• 4:57
  that
• 4:57
  calms
• 4:58
  your
• 4:58
  nervous
• 4:59
  system.
• 4:59
  Something
• 5:00
  like,
• 5:00
  I
• 5:01
  don't
• 5:01
  have
• 5:01
  all
• 5:01
  the
• 5:01
  facts
• 5:02
  yet.
• 5:02
  This
• 5:03
  feeling
• 5:03
  isn't
• 5:04
  proof.
• 5:05
  I
• 5:05
  can
• 5:05
  handle
• 5:06
  whatever
• 5:06
  comes.
• 5:07
  This
• 5:08
  is
• 5:08
  how
• 5:08
  you
• 5:08
  interrupt
• 5:09
  the
• 5:09
  spiral.
• 5:09
  You
• 5:09
  replace
• 5:10
  panic
• 5:10
  with
• 5:11
  possibility.
• 5:13
  So
• 5:13
  since
• 5:13
  I've
• 5:13
  cracked
• 5:14
  the
• 5:14
  door
• 5:14
  open
• 5:14
  to
• 5:15
  my
• 5:15
  personal
• 5:15
  relationships
• 5:16
  just
• 5:16
  a
• 5:16
  little,
• 5:17
  I'm
• 5:17
  going
• 5:17
  to
• 5:17
  tell
• 5:17
  you
• 5:18
  guys
• 5:18
  another
• 5:18
  story.
• 5:19
  I
• 5:20
  walked
• 5:20
  away
• 5:20
  with
• 5:20
  a
• 5:21
  lot
• 5:21
  of
• 5:21
  baggage
• 5:21
  from
• 5:21
  a
• 5:22
  toxic
• 5:22
  relationship
• 5:23
  that
• 5:23
  I
• 5:23
  talked
• 5:23
  about
• 5:23
  in
• 5:23
  note
• 5:24
  19.
• 5:25
  If
• 5:25
  you
• 5:25
  haven't
• 5:25
  listened
• 5:26
  to
• 5:26
  that
• 5:26
  note
• 5:26
  yet,
• 5:26
  make
• 5:27
  sure
• 5:27
  you
• 5:27
  go
• 5:27
  back
• 5:27
  and
• 5:27
  listen
• 5:28
  to
• 5:28
  the
• 5:28
  lessons
• 5:28
  that
• 5:28
  I
• 5:29
  learned
• 5:29
  the
• 5:29
  hard
• 5:29
  way.
• 5:31
  But
• 5:31
  after
• 5:31
  that
• 5:32
  relationship,
• 5:32
  years
• 5:33
  afterward,
• 5:33
  I
• 5:33
  was
• 5:34
  getting
• 5:34
  to
• 5:34
  know
• 5:34
  somebody
• 5:34
  new.
• 5:35
  And
• 5:35
  I
• 5:35
  had
• 5:36
  a
• 5:36
  moment
• 5:36
  with
• 5:36
  this
• 5:36
  guy
• 5:37
  where
• 5:37
  I
• 5:37
  called
• 5:37
  him
• 5:38
  up
• 5:38
  and
• 5:38
  he
• 5:38
  didn't
• 5:38
  pick
• 5:38
  up
• 5:39
  the
• 5:39
  phone.
• 5:39
  So
• 5:39
  then
• 5:40
  I
• 5:40
  text
• 5:40
  him,
• 5:40
  too.
• 5:41
  And
• 5:41
  there
• 5:41
  was
• 5:41
  no
• 5:41
  response.
• 5:42
  It
• 5:43
  was
• 5:43
  just
• 5:43
  one.
• 5:43
  This
• 5:43
  call.
• 5:44
  One
• 5:45
  unread
• 5:45
  text.
• 5:45
  And
• 5:46
  I
• 5:46
  think
• 5:46
  it
• 5:46
  was
• 5:46
  in
• 5:46
  a
• 5:46
  matter
• 5:47
  of,
• 5:47
  like,
• 5:47
  15
• 5:48
  minutes.
• 5:49
  And,
• 5:49
  girl,
• 5:50
  I
• 5:50
  spiraled.
• 5:52
  My
• 5:52
  chest
• 5:52
  got
• 5:53
  tight.
• 5:54
  My
• 5:54
  mind
• 5:54
  said,
• 5:55
  here
• 5:55
  we
• 5:55
  go
• 5:55
  again.
• 5:56
  And
• 5:56
  I
• 5:57
  created
• 5:57
  this
• 5:57
  whole
• 5:57
  betrayal
• 5:58
  scenario
• 5:58
  with
• 5:59
  absolutely
• 6:00
  no
• 6:00
  evidence.
• 6:02
  When
• 6:02
  I
• 6:02
  finally
• 6:02
  brought
• 6:02
  it
• 6:03
  up
• 6:03
  to
• 6:03
  him,
• 6:03
  he
• 6:03
  checked
• 6:04
  me
• 6:04
  gently,
• 6:05
  calmly,
• 6:06
  but
• 6:06
  so
• 6:06
  directly.
• 6:08
  And
• 6:08
  I
• 6:09
  realized
• 6:09
  that
• 6:09
  I
• 6:09
  was
• 6:09
  punishing
• 6:10
  him
• 6:10
  for
• 6:10
  wounds
• 6:11
  he
• 6:11
  didn't
• 6:11
  create.
• 6:12
  I
• 6:13
  was
• 6:13
  letting
• 6:13
  my
• 6:13
  past
• 6:14
  write
• 6:14
  the
• 6:14
  script
• 6:14
  for
• 6:15
  my
• 6:15
  present.
• 6:17
  Some
• 6:17
  things
• 6:18
  you
• 6:18
  spiraled
• 6:18
  about
• 6:19
  weren't
• 6:19
  real.
• 6:20
  They
• 6:21
  were
• 6:21
  memories
• 6:21
  dressed
• 6:22
  as
• 6:22
  threats.
• 6:23
  Fear,
• 6:23
  pretending
• 6:24
  to
• 6:24
  be
• 6:24
  fat.
• 6:25
  Your
• 6:25
  nervous
• 6:26
  system
• 6:26
  has
• 6:26
  been
• 6:26
  doing
• 6:27
  too
• 6:28
  much.
• 6:28
  It's
• 6:29
  time
• 6:29
  to
• 6:29
  rest.
• 6:30
  It's
• 6:30
  time
• 6:30
  to
• 6:30
  breathe
• 6:31
  and
• 6:31
  learn
• 6:31
  a
• 6:31
  new
• 6:32
  rhythm.
• 6:32
  Because
• 6:33
  you
• 6:33
  deserve
• 6:33
  clarity.
• 6:34
  You
• 6:34
  deserve
• 6:35
  inner
• 6:35
  peace.
• 6:35
  And
• 6:35
  you
• 6:36
  deserve
• 6:36
  a
• 6:36
  mind
• 6:36
  that
• 6:37
  doesn't
• 6:37
  attack
• 6:37
  you
• 6:38
  every
• 6:38
  time
• 6:38
  you're
• 6:39
  unsure.
• 6:40
  This
• 6:40
  isn't
• 6:41
  who
• 6:41
  you
• 6:41
  are.
• 6:41
  This
• 6:42
  is
• 6:42
  just
• 6:42
  what
• 6:42
  you've
• 6:42
  learned.
• 6:43
  And
• 6:43
  anything
• 6:44
  can
• 6:44
  be
• 6:44
  unlearned.
• 6:47
  So
• 6:47
  before
• 6:47
  we
• 6:47
  wrap
• 6:48
  up,
• 6:48
  let
• 6:48
  me
• 6:48
  leave
• 6:48
  you
• 6:48
  with
• 6:49
  this.
• 6:50
  You
• 6:50
  are
• 6:50
  not
• 6:50
  your
• 6:50
  spirals.
• 6:52
  You
• 6:52
  are
• 6:52
  not
• 6:52
  your
• 6:53
  worst
• 6:53
  case
• 6:53
  thoughts.
• 6:55
  You
• 6:55
  are
• 6:55
  not
• 6:55
  the
• 6:55
  stories
• 6:56
  your
• 6:56
  fear
• 6:56
  keeps
• 6:57
  writing.
• 6:58
  You
• 6:58
  are
• 6:59
  capable
• 6:59
  of
• 6:59
  pausing.
• 7:01
  You
• 7:01
  are
• 7:01
  capable
• 7:02
  of
• 7:02
  choosing
• 7:02
  differently.
• 7:04
  You
• 7:04
  are
• 7:04
  capable
• 7:05
  of
• 7:05
  calming
• 7:06
  your
• 7:06
  mind
• 7:07
  even
• 7:07
  when
• 7:07
  your
• 7:07
  body
• 7:08
  is
• 7:08
  screaming
• 7:08
  panic.
• 7:10
  Now
• 7:10
  if
• 7:10
  this
• 7:11
  note
• 7:11
  helps
• 7:12
  you
• 7:12
  even
• 7:12
  a
• 7:13
  little
• 7:13
  today,
• 7:13
  please
• 7:14
  leave
• 7:14
  me
• 7:14
  a
• 7:14
  rating
• 7:14
  or
• 7:15
  review
• 7:15
  on
• 7:15
  the
• 7:15
  app
• 7:15
  that
• 7:16
  you're
• 7:16
  listening
• 7:16
  to.
• 7:17
  It
• 7:17
  helps
• 7:17
  this
• 7:17
  podcast
• 7:18
  reach
• 7:18
  more
• 7:19
  women
• 7:19
  who
• 7:19
  need
• 7:19
  this
• 7:20
  kind
• 7:20
  of
• 7:20
  truth
• 7:20
  in
• 7:21
  their
• 7:21
  ears.
• 7:22
  And
• 7:22
  come
• 7:22
  hang
• 7:23
  out
• 7:23
  with
• 7:23
  me
• 7:23
  on
• 7:23
  Instagram
• 7:24
  or
• 7:24
  threads@notestoherdaily.
• 7:26
  That's
• 7:26
  where
• 7:26
  we
• 7:27
  talk
• 7:27
  through
• 7:27
  these
• 7:27
  moments
• 7:28
  every
• 7:28
  day.
• 7:29
  You
• 7:29
  don't
• 7:30
  have
• 7:30
  to
• 7:30
  spiral
• 7:30
  alone
• 7:31
  because
• 7:31
  I'm
• 7:32
  right
• 7:32
  here
• 7:32
  with
• 7:32
  you.
• 7:35
  Sa.