Latest / Stoiq / 7 Stoic Secrets to Master Your Emotions Fast | Stoic Philosophy

Transcript

7 Stoic Secrets to Master Your Emotions Fast | Stoic Philosophy · Stoiq

• 0:00
  Speaker 1: The last time you were truly angry, Do you remember
• 0:03
  Speaker 1: what you said? Do you remember what you did? Or worse,
• 0:06
  Speaker 1: do you remember the look on someone else's face right
• 0:09
  Speaker 1: after Most people spend their entire lives being controlled by
• 0:13
  Speaker 1: a feeling that lasts only a few seconds, and those
• 0:17
  Speaker 1: few seconds cost them everything. Today that changes. Welcome back
• 0:22
  Speaker 1: to Wisdom of the Stoics. If you're new here, This
• 0:25
  Speaker 1: channel exists for one reason, to take the ancient wisdom
• 0:28
  Speaker 1: of the Stoic philosophers and make it work in your real,
• 0:32
  Speaker 1: modern life. And today we're tackling one of the most
• 0:35
  Speaker 1: requested topics this community has ever asked about anger. Not
• 0:40
  Speaker 1: the philosophy of anger, not a lecture on why you
• 0:42
  Speaker 1: shouldn't feel it, but seven practical Stoic backed things you
• 0:46
  Speaker 1: can do right now, in the heat of the moment,
• 0:50
  Speaker 1: to control your anger before it controls you. Now here's
• 0:53
  Speaker 1: something I want you to understand before we begin. The
• 0:56
  Speaker 1: Stoics didn't believe in suppressing emotion. They were cold, They
• 1:01
  Speaker 1: weren't robots. Marcus Aurelius, the Roman emperor who commanded armies
• 1:06
  Speaker 1: and governed millions, wrote in his private journal about his
• 1:10
  Speaker 1: own anger, his own frustration, his own moments of wanting
• 1:14
  Speaker 1: to lash out, He wrote, how much more grievous are
• 1:17
  Speaker 1: the consequences of anger than the causes of it? Think
• 1:20
  Speaker 1: about that for a moment. The damage anger causes is
• 1:23
  Speaker 1: almost always worse than whatever triggered it. And the Stoics
• 1:27
  Speaker 1: had a solution, not a suppression, a transformation. Let's get
• 1:31
  Speaker 1: into it. Section number one. The pause principle create space
• 1:35
  Speaker 1: between stimulus and response. The first thing, and possibly the
• 1:39
  Speaker 1: most powerful of all seven, is what I call the
• 1:42
  Speaker 1: pause principle, and it comes directly from Epictetus. Epictetus was
• 1:47
  Speaker 1: a former slave. He had no political power, no wealth,
• 1:51
  Speaker 1: no status, and yet he became one of the most
• 1:54
  Speaker 1: psychologically free human beings who ever lived because he discovered
• 1:58
  Speaker 1: something that most people spend their entire lives missing. He said,
• 2:03
  Speaker 1: between stimulus and response, there is a space. In that
• 2:06
  Speaker 1: space lies our freedom. Now here's the problem. Anger is
• 2:10
  Speaker 1: one of the fastest emotional reactions the human body produces.
• 2:14
  Speaker 1: When something triggers you, Someone cuts you off in traffic,
• 2:18
  Speaker 1: your boss humiliates you in a meeting, your partner says
• 2:22
  Speaker 1: that thing, your brain fires before you can even think.
• 2:25
  Speaker 1: The amigdala, the emotional alarm system of your brain hijacks
• 2:30
  Speaker 1: your rational mind in milliseconds. The stoics call this the
• 2:34
  Speaker 1: first movement, the involuntary jolt of emotion. And here's the key.
• 2:39
  Speaker 1: They said, you cannot stop the first movement, that flash
• 2:43
  Speaker 1: of heat, that surge in your chest. That is human,
• 2:46
  Speaker 1: that is biological. What you can control is what comes
• 2:50
  Speaker 1: after it. So here's the practice. The moment you feel
• 2:54
  Speaker 1: anger rising, you do one thing. You stop, not forever,
• 2:58
  Speaker 1: not to suppress, just stop. You insert a deliberate pause
• 3:02
  Speaker 1: between what happened to you and what you do next.
• 3:06
  Speaker 1: In that pause, even a pause of three seconds, your
• 3:09
  Speaker 1: prefrontal cortex, your rational brain, has time to come back online.
• 3:15
  Speaker 1: You move from being reactive to being responsive, from being
• 3:18
  Speaker 1: driven to being directed. How to practice it in real
• 3:22
  Speaker 1: life when anger spikes, take one slow, deliberate breath through
• 3:26
  Speaker 1: the nose, hold for two seconds, release through the mouth.
• 3:31
  Speaker 1: That's it. That's the pause. It sounds almost insultingly simple
• 3:35
  Speaker 1: that I want you to try it the next time
• 3:37
  Speaker 1: someone says something that makes your blood boil, because in
• 3:41
  Speaker 1: that three second pause, you will discover something extraordinary. You
• 3:45
  Speaker 1: will discover that you have a choice. And for the
• 3:48
  Speaker 1: Stoics that discovery was everything. Section number two, the dichotomy reset.
• 3:54
  Speaker 1: Ask is this within my control? The second thing that
• 3:58
  Speaker 1: controls anger immediately is what I call the dichotomy reset.
• 4:02
  Speaker 1: And this is the absolute cornerstone of Stoic philosophy. Epictetus
• 4:06
  Speaker 1: opened his famous handbook The Encarridian with these words, some
• 4:10
  Speaker 1: things are within our power, while others are not. Eleven words,
• 4:15
  Speaker 1: Eleven words that, if you truly internalized them, would eliminate
• 4:19
  Speaker 1: at least sixty percent of your daily anger. Think about
• 4:23
  Speaker 1: what makes you angry on a typical day. Someone doesn't
• 4:26
  Speaker 1: respond to your message, a project gets delayed, someone disagrees
• 4:30
  Speaker 1: with you publicly. The weather ruins your plans, traffic makes
• 4:34
  Speaker 1: you late. Now ask yourself, which of those things can
• 4:37
  Speaker 1: you actually control? Not one of them. What you can control,
• 4:41
  Speaker 1: how you respond, what you think, what you choose to
• 4:44
  Speaker 1: do next. Now here's where people get this wrong. They
• 4:48
  Speaker 1: hear you can't control it, and they think that means
• 4:51
  Speaker 1: don't care. The Stoics were not indifferent. Marcus Aurelius cared
• 4:55
  Speaker 1: deeply about his empire. Seneca cared about his students. They
• 5:00
  Speaker 1: worked passionately, fought relentlessly, and loved deeply, but they refused
• 5:05
  Speaker 1: to suffer over things outside their power. There's a profound
• 5:08
  Speaker 1: difference between caring about an outcome and being emotionally destroyed
• 5:13
  Speaker 1: by one. The practice in the heat of anger, When
• 5:17
  Speaker 1: you feel the heat rising, ask yourself one question, is
• 5:20
  Speaker 1: this within my control? If yes, channel the energy, act
• 5:25
  Speaker 1: fix it, address it. If no, pause, breathe and consciously
• 5:30
  Speaker 1: choose to redirect your energy toward what you can do.
• 5:34
  Speaker 1: I want to share a story with you. There was
• 5:37
  Speaker 1: a stoic practice reportedly used by Marcus Aurelius himself, where
• 5:41
  Speaker 1: he would imagine the worst thing that could happen as
• 5:44
  Speaker 1: a result of the thing angering him, and almost always,
• 5:48
  Speaker 1: when he mapped it out fully, the worst outcome was survivable,
• 5:52
  Speaker 1: and if it was survivable, it was manageable. And if
• 5:55
  Speaker 1: it was manageable, the anger was optional. Let that sit
• 5:59
  Speaker 1: with you, or anger in most moments of daily life
• 6:02
  Speaker 1: is optional, not easy to let go, but optional, and
• 6:06
  Speaker 1: knowing that is the beginning of real power. Section number
• 6:10
  Speaker 1: three the perspective shift view from above. The third practice
• 6:14
  Speaker 1: is one that Marcus Aurelius used personally, and he described
• 6:19
  Speaker 1: it in the Meditations in striking detail. He called it
• 6:22
  Speaker 1: the view from above, and I want to take you
• 6:25
  Speaker 1: through it right now. Close your eyes, if you're somewhere
• 6:28
  Speaker 1: safe to do that. Imagine you're looking at yourself from above,
• 6:33
  Speaker 1: from the ceiling of the room you're in. Now, rise higher,
• 6:36
  Speaker 1: see your building from above, your neighborhood, your city, your country,
• 6:41
  Speaker 1: the continent. Now you're in orbit. The earth is a
• 6:44
  Speaker 1: blue marble below you, and somewhere on that marble, a tiny,
• 6:48
  Speaker 1: tiny human being is furious about an email about what
• 6:53
  Speaker 1: someone said about traffic. Does it feel quite as large now?
• 6:57
  Speaker 1: Marcus Aurelius wrote, how many a fabia scipio cato, and
• 7:02
  Speaker 1: before them, how many a host of men inflamed with passion,
• 7:06
  Speaker 1: have been laid low and resolved to dust. He was
• 7:09
  Speaker 1: reminding himself and us that the mightiest emperors, the fiercest warriors,
• 7:15
  Speaker 1: the most powerful people in history are now dust. Their angers,
• 7:19
  Speaker 1: their obsessions, their rage, all of it dissolved into time.
• 7:24
  Speaker 1: This is not a depressing thought. This is liberation, because
• 7:28
  Speaker 1: if the great Caesar's fury is gone, then so will
• 7:31
  Speaker 1: yours be. And knowing that it will pass, knowing that
• 7:34
  Speaker 1: in five years, in ten years, this moment will be
• 7:38
  Speaker 1: a faint memory, gives you permission to let it go.
• 7:42
  Speaker 1: Now the practice when anger piques, Ask yourself, will this
• 7:46
  Speaker 1: matter in five years? If yes, act deliberately not angrily.
• 7:50
  Speaker 1: If no, let it go completely. And if you need
• 7:54
  Speaker 1: more perspective, zoom out even further. What would a wise
• 7:57
  Speaker 1: person standing outside this situation see right now, not an
• 8:01
  Speaker 1: indifferent person, a wise one. What would they counsel you
• 8:05
  Speaker 1: to do? Often you already know the answer, you just
• 8:09
  Speaker 1: needed the height to see it. Before we go further,
• 8:12
  Speaker 1: I want to pause and ask you something. Which of
• 8:14
  Speaker 1: these first three the pause, the dichotomy, reset, or the
• 8:19
  Speaker 1: view from above resonates most with you. Drop a number
• 8:22
  Speaker 1: in the comments one, two, or three because understanding which
• 8:26
  Speaker 1: of these speaks to you personally is actually important, and
• 8:30
  Speaker 1: I'll explain why at the end of this video. Also,
• 8:34
  Speaker 1: if this content is adding value to your life, please
• 8:37
  Speaker 1: consider subscribing to Wisdom of the Stoics. We put out
• 8:40
  Speaker 1: content designed to actually change how you think, not just
• 8:44
  Speaker 1: fill your time. Now, let's keep going because the next
• 8:47
  Speaker 1: four are where things get really interesting. Section number four
• 8:52
  Speaker 1: the reframe. Anger is always a story you're telling yourself.
• 8:56
  Speaker 1: Here's something that will challenge you. Seneca one of the
• 8:59
  Speaker 1: most brilliant minds of the ancient world wrote an entire
• 9:03
  Speaker 1: treatise on anger. It's Calledeira on Anger, and in it
• 9:07
  Speaker 1: he made a claim that I want you to sit with.
• 9:10
  Speaker 1: He said anger is never without reason, but seldom a
• 9:14
  Speaker 1: good one. And then he went further. He said that
• 9:17
  Speaker 1: anger is always at its root a judgment, an interpretation,
• 9:21
  Speaker 1: a story you are telling yourself about what happened and
• 9:25
  Speaker 1: what it means. Two people can experience the exact same
• 9:29
  Speaker 1: event and feel completely different emotional responses. Your colleague gives
• 9:34
  Speaker 1: you blunt feedback on your work. One person interprets it
• 9:38
  Speaker 1: as she's attacking me, she's trying to make me look bad.
• 9:41
  Speaker 1: Another person interprets it as he's being honest because he
• 9:45
  Speaker 1: wants the project to succeed. Same words, same tone, completely
• 9:50
  Speaker 1: different emotional outcomes. B roll two people, same scene, two
• 9:55
  Speaker 1: different reactions. The stoics would say, the anger doesn't come
• 9:59
  Speaker 1: from what happened. It comes from what you decided it meant.
• 10:03
  Speaker 1: And here is the extraordinary power of that insight. If
• 10:06
  Speaker 1: the anger comes from your interpretation, then you can change
• 10:10
  Speaker 1: the interpretation, not to deceive yourself, not to be naive,
• 10:14
  Speaker 1: but to be rigorous in your thinking. The practice the reframe.
• 10:18
  Speaker 1: When you're angry, ask is there another interpretation of what
• 10:22
  Speaker 1: just happened, one that is equally or more likely to
• 10:25
  Speaker 1: be true. Maybe the person who was short with you
• 10:28
  Speaker 1: on the phone is dealing with a family crisis you
• 10:31
  Speaker 1: know nothing about. Maybe the driver who cut you off
• 10:34
  Speaker 1: is rushing to a hospital. Maybe the colleague who didn't
• 10:37
  Speaker 1: credit your idea in the meeting simply forgot. Not malice,
• 10:42
  Speaker 1: just human imperfection. You won't always be right with the
• 10:45
  Speaker 1: alternative interpretation, but you will be less angry, and less
• 10:49
  Speaker 1: anger means clearer thinking, and clearer thinking means better decisions,
• 10:54
  Speaker 1: and better decisions. That's where your real power lives. Seneca
• 10:58
  Speaker 1: also offered a practice I fi deeply useful. He said,
• 11:02
  Speaker 1: when you feel anger beginning to rise, imagine the person
• 11:06
  Speaker 1: who angered you as a child. Imagine them young, vulnerable,
• 11:09
  Speaker 1: learning to navigate a world that was often unkind to them.
• 11:13
  Speaker 1: Not to excuse their behavior, but to see them as human,
• 11:16
  Speaker 1: because anger has a much harder time surviving in the
• 11:20
  Speaker 1: presence of genuine empathy. Section number five the body protocol.
• 11:25
  Speaker 1: Your physiology is a lever The fifth thing, and this
• 11:28
  Speaker 1: one is deeply practical in a physical sense. Is what
• 11:32
  Speaker 1: I call the body protocol. Because here's something the stoics
• 11:36
  Speaker 1: understood intuitively that modern neuroscience has now confirmed. Your mind
• 11:40
  Speaker 1: and body are not separate systems. When anger spikes, your
• 11:44
  Speaker 1: body changes. Your heart rate increases, your muscles titan, your
• 11:49
  Speaker 1: jaw clenches, your breathing becomes shallow and fast. Cortisol and
• 11:53
  Speaker 1: adrenaline flood your system. You are quite literally preparing for combat.
• 11:58
  Speaker 1: And here's the critical insight. This process works in reverse.
• 12:02
  Speaker 1: If you deliberately change your body, you will change your mind.
• 12:06
  Speaker 1: Seneca wrote, when you are in the grip of passion,
• 12:09
  Speaker 1: recline on your bed and rest. Not because he was
• 12:12
  Speaker 1: telling you to run away, but because he knew changing
• 12:16
  Speaker 1: your physical posture changes your psychological state. The body protocol
• 12:21
  Speaker 1: four steps. Step one, slow your breathing. Breathe in for
• 12:25
  Speaker 1: four counts, hold for four out for six. The extended
• 12:29
  Speaker 1: exhale activates your parasympathetic nervous system the rest and digest mode,
• 12:34
  Speaker 1: and physiologically counters the adrenaline response. Step two, unclench your hands,
• 12:40
  Speaker 1: open your fists, spread your fingers. This single physical act
• 12:44
  Speaker 1: sends a signal to your nervous system that the threat
• 12:47
  Speaker 1: has passed. Step three, drop your shoulders. When we are angry,
• 12:52
  Speaker 1: our shoulders rise and tighten. Consciously lower them roll them back.
• 12:57
  Speaker 1: Step four lower your voice. This this is counterintuitive when
• 13:01
  Speaker 1: you want to shout, but it is extraordinarily powerful. Speaking
• 13:05
  Speaker 1: more slowly, more quietly forces your nervous system to downregulate.
• 13:10
  Speaker 1: It also confuses and disarms whoever you're angry at, because
• 13:14
  Speaker 1: they were expecting escalation. Marcus Aurelius wrote about this too.
• 13:19
  Speaker 1: He practiced what we might call deliberate slowness in moments
• 13:22
  Speaker 1: of conflict, moving slowly, speaking slowly, thinking slowly, because speed
• 13:28
  Speaker 1: in anger is the enemy of wisdom. The body is
• 13:31
  Speaker 1: not just a passenger in your emotional life. It is
• 13:34
  Speaker 1: a lever, and you can pull it. Section number six
• 13:38
  Speaker 1: Memento mauri remember that you will die. This one may
• 13:42
  Speaker 1: feel uncomfortable, but I promise you it is one of
• 13:45
  Speaker 1: the most liberating practices in the entire Stoic tradition. The
• 13:49
  Speaker 1: Stoics practice something called memento mauri. It translates literally as
• 13:55
  Speaker 1: remember that you will die. Before you dismiss this as morbid,
• 13:59
  Speaker 1: stay with me. Marcus Aurelius returned to this practice again
• 14:02
  Speaker 1: and again. In the meditations, he would remind himself, in
• 14:06
  Speaker 1: the heat of frustration, in the middle of conflict, that
• 14:10
  Speaker 1: both he and the person angering him were mortal, That
• 14:13
  Speaker 1: this moment, this argument, this rage, this grievance, would one
• 14:18
  Speaker 1: day be utterly forgotten, not as a reason to despair,
• 14:21
  Speaker 1: as a reason to choose differently, Because when you truly
• 14:25
  Speaker 1: feel your mortality, not intellectually but in your bones, your
• 14:29
  Speaker 1: priorities shift. The argument you were about to have about
• 14:32
  Speaker 1: something trivial suddenly feels very small against the backdrop of
• 14:37
  Speaker 1: the time you actually have. Seneca wrote, let us prepare
• 14:41
  Speaker 1: our minds as if we had come to the very
• 14:43
  Speaker 1: end of life. Let us postpone nothing. What he meant
• 14:46
  Speaker 1: was live with urgency, live with intention. Don't waste your
• 14:51
  Speaker 1: finite hours, your finite breaths, being consumed by anger over
• 14:55
  Speaker 1: things that ultimately don't matter. The practice in the moment
• 14:59
  Speaker 1: of anger, ask yourself, if I knew I had one
• 15:02
  Speaker 1: year left to live, would I spend energy on this?
• 15:05
  Speaker 1: If the answer is yes, then it truly matters. Address
• 15:09
  Speaker 1: it calmly, seriously, with full attention. If the answer is no,
• 15:14
  Speaker 1: then you already know what to do. Let it go,
• 15:17
  Speaker 1: not because it doesn't hurt, not because you were wrong
• 15:20
  Speaker 1: to feel it, but because your time is sacred, and
• 15:23
  Speaker 1: the Stoics believed above almost everything else that how you
• 15:28
  Speaker 1: spend your attention is how you spend your life. Section
• 15:31
  Speaker 1: number seven The evening Review daily reflection as the ultimate
• 15:35
  Speaker 1: anger antidote. The seventh and final practice is not something
• 15:39
  Speaker 1: you do in the moment of anger. It's something you
• 15:42
  Speaker 1: do after every day and over time. It may be
• 15:45
  Speaker 1: the most powerful of all. The Stoics, particularly Seneca, practice
• 15:50
  Speaker 1: the Evening Review. Each night before sleep. Seneca would examine
• 15:54
  Speaker 1: his day like a judge examining evidence. He wrote, when
• 15:59
  Speaker 1: the light has been removed and my wife has fallen silent,
• 16:02
  Speaker 1: I examine my entire day and go back over what
• 16:05
  Speaker 1: I've done and said. He asked himself three questions. What
• 16:09
  Speaker 1: did I do wrong to day? What did I do well?
• 16:12
  Speaker 1: How could I have done better? Now? Notice something important here.
• 16:16
  Speaker 1: He didn't just focus on failure. He also acknowledged what
• 16:20
  Speaker 1: he did well. The Stoic evening Review is not self flagellation.
• 16:24
  Speaker 1: It is honest self assessment in the spirit of growth,
• 16:28
  Speaker 1: applied specifically to anger. Each evening, ask yourself, was there
• 16:32
  Speaker 1: a moment to day where I lost my temper or
• 16:35
  Speaker 1: came close to it? If yes, what triggered it? What
• 16:39
  Speaker 1: did I do? What would the wise version of me
• 16:42
  Speaker 1: have done instead? And then, crucially, what can I put
• 16:46
  Speaker 1: in place tomorrow so that trigger has less power over me?
• 16:49
  Speaker 1: This practice does something extraordinary over time, It makes you
• 16:53
  Speaker 1: a student of your own anger. You begin to see
• 16:56
  Speaker 1: the patterns. You notice that it's always the same three
• 16:59
  Speaker 1: or four trigger, that it tends to spike at certain
• 17:02
  Speaker 1: times of day, that certain people or environments set you
• 17:06
  Speaker 1: off consistently, And once you see the pattern, you can
• 17:09
  Speaker 1: prepare for it. The Stoics called this premeditatio malorum, the
• 17:14
  Speaker 1: premeditation of challenges. Tomorrow morning, before your day begins, you
• 17:18
  Speaker 1: can say, today I may encounter X. If I do,
• 17:22
  Speaker 1: here is how I will respond. You rehearse the wisdom
• 17:25
  Speaker 1: before the test arrives, and slowly, over days, then weeks,
• 17:30
  Speaker 1: then months, you change, not because you suppressed your anger,
• 17:34
  Speaker 1: but because you understood it, and understanding is always the
• 17:38
  Speaker 1: beginning of mastery. Let me bring all seven together for you. One.
• 17:43
  Speaker 1: The pause principle insert space between what happens and how
• 17:47
  Speaker 1: you respond that space is your freedom. Two the dichotomy reset,
• 17:52
  Speaker 1: Ask is this within my control? If not, redirect your energy.
• 17:56
  Speaker 1: Three the view from above, zoom out, gain perspective. Ask
• 18:01
  Speaker 1: will this matter in five years? Four the reframe. Challenge
• 18:05
  Speaker 1: your interpretation. Is there a more generous or more accurate
• 18:10
  Speaker 1: story you could be telling? Five The body protocol. Use
• 18:14
  Speaker 1: your physiology as a lever. Slow breath, open hands, lower voice.
• 18:19
  Speaker 1: The body leads the mind. Six Memento mauri. Remember your
• 18:23
  Speaker 1: mortality and the mortality of everyone around you. Let it
• 18:27
  Speaker 1: dissolve the trivial and clarify the essential. Seven the evening Review.
• 18:32
  Speaker 1: Become a student of your own anger. Examine your day,
• 18:36
  Speaker 1: see the patterns. Prepare for tomorrow. Now, I want to
• 18:39
  Speaker 1: say something directly to you. Controlling your anger is not
• 18:43
  Speaker 1: about becoming emotionless. It is not about becoming passive. It
• 18:47
  Speaker 1: is not about being a pushover. Marcus Aurelius led armies,
• 18:51
  Speaker 1: Seneca advised emperors. Epictetus inspired generations of powerful thinkers. These
• 18:57
  Speaker 1: were not passive men. They were fierce men who learned
• 19:00
  Speaker 1: to direct their fire toward what mattered, who chose every
• 19:04
  Speaker 1: day to respond with wisdom rather than react with heat.
• 19:08
  Speaker 1: And that choice, that daily, moment by moment choice, is
• 19:12
  Speaker 1: what made them remarkable. The Stoics believed something profound that
• 19:17
  Speaker 1: you cannot control the wind, but you can always always
• 19:20
  Speaker 1: adjust your sales. Your anger is not your enemy. Uncontrolled
• 19:25
  Speaker 1: anger is. And to day you have seven new ways
• 19:28
  Speaker 1: to take back control. Use them. If this video gave
• 19:31
  Speaker 1: you even one insight that helps you navigate anger differently,
• 19:35
  Speaker 1: share it with someone who needs it to day. And
• 19:38
  Speaker 1: I'm genuinely curious in the comments below, which of these
• 19:42
  Speaker 1: seven practices are you going to try? First? Drop your
• 19:46
  Speaker 1: answer below. I read every single comment. If you're new here, welcome.
• 19:51
  Speaker 1: Subscribe to Wisdom of the Stoics. We put out content
• 19:54
  Speaker 1: like this regularly, deep practical Stoic philosophy for your real life.
• 20:00
  Speaker 1: Until next time, be deliberate, be wise, and remember the
• 20:03
  Speaker 1: obstacle is always the way.