Emotional Interventions for Depression | Dr. Dawn-Elise Snipes

Hello everyone and welcome to Happiness Isn't Brain Surgery with Doc Snipes. Practical tools to improve your mood and quality of life. Today we're going to talk about

emotional

interventions

to help you deal with

depression

and this is kind of an excerpt, so to speak, from an upcoming book that I'll be publishing in October 100, as well as practical tips for beating

depression

. In this presentation you will learn what

emotional

interventions

are and identify techniques you can use starting today. Even without the book to help you start feeling happier, it's important to remember that emotional interventions address the emotions that make you feel down, so there are many different ways to do it, but you can't be angry, enraged and happy at the same time.

Same time. at exactly the same moment you can't be totally depressed and happy at the same exact moment, now you may have some things that you are happy about and some things that you are depressed about, but we want to make sure that you remember that there are those things that make you happy - so emotional interventions help people accept unpleasant emotions and improve the next moment helps you say you know what I feel depressed I feel angry this is how I feel right now what can I do to get through the next? better time instead of being stuck here in this quicksand of unhappiness, you will learn how to prevent unnecessary upsets, you know, sometimes we create our own feelings of helplessness and hopelessness because we must die and I said, shouldn't we do the other thing?

We're going to talk about those shoulds and we're going to talk about how to add pleasant emotions because even if you eliminate all those unpleasant emotions you're not angry, you're not depressed, you're not anxious, you're not guilty you're not any of those that just means you're not a Lots of things, but what do you know that leaves you in a kind of bôla place? You know we want to add color now we want to take it all away. That's all, we will not eliminate all the negative aspects. We want to help you address some of the negative aspects so you can feel more happiness.

So the first thing you need to do is identify your feelings and turn off autopilot too often when someone says hello. How are you? How do you feel today? You say good or good or not bad without even thinking about it, partly because they probably don't care how you feel anyway, but partly because we, as a society, have been taught not to check. We're supposed to be okay with ourselves, as they say, so one activity I encourage people to do is create lists for each of the emotions that are in this emotions chart. Create a list of things that make you feel that way. you get bored, what things make you feel overwhelmed, but also what things make you feel happiest, happy, naughty, hysterical, ecstatic, you also know all those happy things, so you can identify the things you want to add to your life, yes you don't like making lists you can make collages it's fun to have a collage because animals make me happy for example so I have a lot of different screensavers of animals and things that when I see them they make me feel happy but as we start to identify what this makes us feel in certain ways we start to get used to tuning in and I also encourage you not to use what I call garbage words like okay, okay, happy, you know whatever, these terms that don't really communicate how you feel. you feel, what's okay they mean, does that mean you know?

You're getting by, does that mean things are going great? Know? Put some really amazing words into it. One of my friends from college used to have very sentimental words and shoot when something was going well, she was like, "Oh my God, that." she's so fabulous and she had all these really flowery words that she used and she added so much that you know you got excited about her because she was using all these exciting words, if you know, do this with your family if you're helping your kids start to develop. that emotional vocabulary, you can ask them to make collages, you know, make a collage of things that make them happy and a collage of things that make them angry, or you can put it on a beach ball or in Jenga, if you want. write the emotions on a beach ball and you throw it to your child and down there it says loneliness, okay, you know, if they look down and see loneliness, you know, tell me about a time when you felt alone and you can start talking about those different feelings. and encourage the child to develop this vocabulary so that they are more in tune with themselves.

If you are playing Jenga you can do the same: write an emotion on each block so that when you pull the block out you have to identify something that has made you feel that emotion in the past or you can play a game of charades and kids love doing this . You ask them to act. You know a particular emotion. So if they're on your team, you say, "Okay, you have to perform." Bring out the sadness or something and have the child try to act it out and that helps them figure out what kind of physical things I do if I'm excited or if I'm nervous or if I'm bored and that helps other people understand it.

We are also better at reading each other. Now anger and fear are our fight or flight reaction. They are natural emotions. They are not bad in themselves. They are your hello. Get up and take a look. There may be a problem. Emotions. That's great. a natural response to threat thank your body for those emotions go well I'm feeling anxious right now it's okay thank you for letting me know there might be a problem let me check there are six basic threats rejection isolation failure loss of control the unknown and death, so think about what kinds of things make you afraid of rejection or make you feel rejected or isolated or when you fail, you know what fears you have when you feel like you don't have control, like when I'm driving to a new, especially in a big city.

I don't like driving to big cities. I'm a country girl, so if I have to drive to Nashville I get stressed because I'm not in control of everything. I don't know exactly where I am. I go and that scares me, so that's my fear of losing control, so then I would see why this fear triggers me. You know, what I'm telling myself is going to happen if I drive to Nashville. You know, people do it all the time. and nothing bad happens, so I look at why it makes me afraid and then I explore. You know how being afraid of this is affecting my mood and you know it could contribute to depression because it's exhausting when you're afraid when you're anxious.

All the time you're revved up also prevents you from sleeping and can make you feel helpless and desperate because we don't want to feel helpless, so addressing it and having a sense of okay, I know what I'm doing. It can really improve our mood, so what do I do if I have to go to Nashville? Know? Sometimes I drive there, you know, in the middle of the day on a Sunday to find out where I'm going. I'm getting there when there isn't all the hustle and bustle of weekday traffic. I look for it on Google Maps.

You know, I'll see where I go. I will trace the route or if it is something you know if there is. Certain places like around Vanderbilt are really hard to find parking and stressful. Someone else may take me, but those are three options. I can do it and doing it means I'm not spending all this energy dreading going to Nashville. Just what it is is identifying strategies that have been or could be effective, so that's what I did and then I used challenging questions and talked a lot about them in my book to address fear. Do you know what the facts are? and contrary to the idea that if I go to Nashville I'll be completely out of control and helpless and falling like a fish out of water, there's really no evidence that it's all feeling-based thinking, you know, I feel anxious about it. .

I'm trying to figure out why I'm feeling anxious and creating these thoughts so it's important to be able to separate fact from fiction and the facts are yes, 99.99% of the time when I go to Nashville everything is fine , I get lost? That one hundredth of a percent of the time, yes I do, but I can't figure out how to get out of a paper bag. I always find my way back, that's the beautiful thing about GPS and you know, asking people what it was like asking people for directions like fear. Anger is a natural response to one of those threats and there are many types of anger.

Anger itself. Resentment. Irritation. I have not and envy and jealousy are anger towards someone else for having something you want or perhaps anger towards the universe because someone else has something you want. It's anger because someone else has something you want, so it's important to explore what triggers each. type of anger for yourself and think about how it affects your mental health, you know, being envious and jealous of people, you know, we all have those things that were like, oh, you know, I wish that, but if you focus on that and feed that anger So does it do you any good?

Does it add time to your life? Does your situation improve at all? And most of the time the answer will be no, so you want to look for ways that you might respond better to that way. It could be using that one. Envy, if you will, as a motivator that will help you get closer to whatever your goal may be, so keep an anger journal for a month and on each page have a different type of anger, so one page for anger and another for resentment. The page is for yadda yadda yadda irritation and identifies things each day that may make you feel that particular way so that you have an idea of ​​what your anger triggers are because that will help you identify anything that you need to change in your life or air . is that you may need to look at and let go of the guilt, as I said before it is often anger at yourself for something you feel you should have done, so explore its impact on your mood and self-esteem when you feel guilty about something and You keep getting harassed about it You know I feel guilty for doing this You know some people feel guilty about something they did 20 years ago What's the point of that?

What's the point of holding on to that guilt? Some people feel they deserve it. being continually punished for it, what good is that if you continually punish a child for a mistake he made a week ago? That really is continuing to do a lot of good, so you should look at the time if you feel guilty sometimes when you do something, yes, it's a natural emotion, you feel guilty and that's your body and your brain, yes, that was a mistake, okay, now what do we do about it? How do we improve the next moment? How do you compensate?

Fix it up. Go to whatever you can do to experientially explore what guilt is doing to you. Make a list of all your faults and after making that list count how many faults you have and for each fault place a stone or a large brick. a bag preferably a backpack and then put that backpack on and carry it with you for a couple of hours and see how exhausting it is to carry all that guilt with you all the time, another thing we feel guilty about a lot of times is not doing things that we think we should. we should and often times they should revolve around self-care because our society tells us that we should put everyone else first, we should work harder, we should do this and you know, sometimes we just need to rest, relax and rejuvenate e.g. , sometimes you might feel guilty about sleeping in on Saturday because you should be out mowing the lawn or something, you know, maybe it's something you could be doing, but you should do it if you've worked hard all week, maybe you need to take care of yourself and get a good night's sleep. everyone deserves a day or two of rest if you feel guilty about going to the gym when your inbox is full that's fine no, there's no point in feeling guilty about it no, what's the alternative yes?

You don't go to the gym, you know you might not be as happy, so in the Bill of Rights you say I have the right to take care of myself, my inbox will always be full, and I'll be more effective if I clean my head, so This bill of rights that you're creating answers each of those duties that prevent you from taking care of yourself and the third one that I have here because it's true for a lot of people because they feel like they should be. answer your email and check your phone after work hours and we all need downtime, it's okay not to answer the phone, so if you feel guilty when you don't answer the phone, remember that you have the right to choose who and when to share your energy and it's important as Stephen Covey says to sharpen the saw you need to be able to rest and give your best so you can be there for other people if you wear yourself out and wear yourself out completely you won't be good for anyone so you have the right to take care of yourself, post this invoice or write it down somewhere you can review it and stop triggering yourself, since so much pain indicates that you lost something important to you and we lose a lot of things, not just tangible things like people we know. and friends and property, but we can also lose things like self-esteem and our dreams and yes, there are a lot of things we can lose and that's okay, but we must remember that depression and anger are part of this grieving process, so What if you feel depressed, if you feeldesperate and helpless, you have lost something or you may have lost something that is important to you and you can't get it back, so yes, you will certainly feel desperate and helpless for a minute because you can't fix it, you can't necessarily change that situation, so How do you move to accept it?

In the book we talk about different ways that you can move forward with acceptance, like accepting the fact that it happened but also looking, you know what kind of lessons you can learn from it, what are the positive aspects, for example after the death of my father, you know I didn't want to lose him, but I still have his memories. and I still had the 25-odd years I had with him before he passed away and those are things I can hold on to. I can't change the fact that he's gone, so I have to be grateful for what I had living.

The present moment is another key skill because we can't change the past, we can only learn from it and possibly fix something we did wrong and we can't predict the future because we simply can't, so we need to live in the present moment and make the most of it if we are using a lot of energy worrying so we don't have that energy to appreciate them now if we are using a lot of energy with regret we don't have the energy to appreciate the Now, let's appreciate and focus on what is happening in front of us when I went for a run this morning mm-hmm, it was so amazing that I went out and there was a baby bunny, there were two adult bunnies, there were probably a dozen deer that we were outside and that was just in our neighborhood and then when I was driving on the way to work, you know, I kept Pretty focused and aware today and this little groundhog that is always in our neighbor's driveway was there and gave a great stretch. and he yawned and I'd never seen a groundhog yawn before, but I think it was the cutest thing I've ever seen except a bunny yawning and that's living in the present moment.

Could I have been stressed about what I had to do at work today I certainly could have done it, it wouldn't have done any good if I had been frustrated about something that happened at home, sure I could have done it, but it wouldn't do any good to just feed that frustration because being frustrated about it just drains my energy. I was able to focus on the present moment and experience this ah and marvel and just say, "Oh my God, that was so wonderful" and then I shared it with other people and if they found it as wonderful as at me or they just laughed.

Me because I thought it was so amazing, it doesn't matter, it brought joy to their day for a moment, so remember to ask yourself regularly what's the point of holding on to resentment, guilt, jealousy, anxiety, we can't change those things just once . What we can affect is the now, so instead of worrying so much about eliminating anger and anxiety, think about how I can improve the next moment if I'm in the present moment and I'm feeling down, okay, that's how I feel. . so I have options, what are some things I could do to deal with this depression?

I could go to bed. I could drink. You know, bungee jumping. There are many things you could do that could be self-destructive or not helpful. I could do other things that might help me feel better, eat well, call a friend, go for a walk in nature, whatever makes you happy, but you start listing those things and I encourage you to, at least at first , you write them. good and bad options because that helps you get out of your own head and look at things more objectively and do well. The best decision I can make right now to improve myself in the next moment would be to do this no matter how you feel.

It could be good, it could be bad, but right now we are more worried about unpleasant feelings like depression, when we feel these feelings they often occur and peak in about five or ten minutes, especially anxiety and anger, Depression can persist for a while. for longer, but they will only continue as long as you decide to give them power, as long as you think about it and stop at it, you know, think about when you are going to get the injection if you know if you are talking to the person who is giving it to you.

They give you the injection and stuff and you don't notice it or you know it and they give you the injection while you're talking, often you don't notice it, but if you sit there and you're thinking about the injection and when you look at the needle and you focus on it, you get stuck in it, so you'll feel it a lot more. The same goes for depression you know after you've had a loss or when you're depressed if you sit in your room and think about all the reasons why you're depressed then yes you will still be depressed if you try to look even if you don't have the energy to get up if you try. watch some funny movies and you know, do things that involve those opposite emotions, if you're depressed, try to watch things that make you feel happy or, you know, silly or something.

One thing I like to tell clients is that feelings are like a bag of dog poop or dog poop, so to speak, and we have a lot of dogs, so I'll be sitting in the living room and I'll smell that smell and if You have babies, you've probably experienced the same thing. you know you're holding the baby and suddenly you smell that smell and you think oh someone just did something now these feelings you know this poop is like anger and negativity or the smell if you want you feel that feel like you smell that smell and that It's your body's way of telling you that you need to get up and check and see if there's a mess that needs to be cleaned up, that's all, that smell is just telling you that you need to check to see if there's a mess that needs to be cleaned up and if There is, you clean it and if there isn't, then you're fine, someone must have passed gas and move on, don't sit there thinking about it, don't put the poop in. a bag and you carry it with you all day you know you can carry it until you find a trash can but you don't carry it with you all day how much would you stink?

How many people would be standing three meters away? If you were carrying around poop all day not just because it's weird but because it stinks, your emotions are the same when you have this angry feeling about something which is your body's way of saying hello, look around you and see what the threat is. . Find out if it is a problem or not and if not, let it go, if you hold on to that anger it will repel people, you will be in a bad mood all day and people will give you a lot of space. I don't want to do that, so I want to remember again that those feelings are there just to tell you to pay attention.

They're not necessarily telling you there's a problem. They're saying there could be a problem. Things are going to go wrong. although sometimes some bad things just happen and this is where commitment comes in whenever things start to go wrong in your life and you know my mom was just diagnosed with cancer so you know that's a pretty bad thing. right now, but there are also things in my life that are going very, very well, so it's important for me to remember that yes, this right here is really horrible right now, but there are other things in my life that I'm dealing with. committed and that bring me joy and that make my life worth living, so my whole life is not falling apart, just this little part here is not so good right now.

One of the things I have clients do is rewrite the raindrops on roses lyrics and you can listen to Julie. Andrews sings it so you can get it in your head mmm, but for me the bright sunny mornings and the cool breeze blow when I see my house clean or go out to mow the lawn, especially on that big lawn mower that Amazon packages left at the door, life on the farm, who could want? When the dogs bark, when the phone rings or when I feel sad, I just remember my favorite things and then I don't feel so bad, so obviously I'm not going to sing for you, but it's important to be able to do so. remember those things that are going well in your life you know I'm lucky to be able to live on a farm where I can have bugs and you know we have a pond and I can see the sun rise in the morning those are things that make life amazing so that you always there's something wonderful about even when there are penises too and speaking of enos, we're now reaching adulthood and most of those adult things can be a pain doing laundry, shopping, paying bills, but we have to do it, we can .

No I don't make them, so we have to figure out how to make them tolerable. If we fear them and do it by grumbling and getting angry, it takes longer and uses a lot more energy, so how can you make it more fun? Can you make it tolerable? At least I watch TV when I do laundry or when I do the dishes. When I used to match socks, my son would sit with me and we would set up containers for each different person and when we matched socks. We would play basketball with them and see if we could get each person's socks into the appropriate bin.

It was a stupid game, but so was he and he thought it was cool and it was a great mom bonding time. You can also do 15 and this really works. Well, with things like studying or exercising, start doing it for 15 minutes, if after 15 minutes you're still miserable then stop, but most of the time, because most of us can do anything for 15 minutes, but most of the time, once you start, you realize that I know it's actually not that bad and you can keep doing it by combining it with something you like, like I said, like watching TV or hanging out with your kids, or adding a reward at the end, so tell yourself if I finish all my studies during my final exams then I can go to the movies tonight or if I clean the house I can go out with my friends tonight your serenity is another one of those happy feelings we have and I talked a lot about this in the book and I really want you to understand what it means to feel serene and when you look at a serene image, what that looks like to you because that's what serenity is about, it's about being able to take a breath and move on, everything is okay and and Really believe it, so how do we get to that place?

Well, two ways: the courage to change the things you can and sometimes the only thing you can change is the way you react to a situation and the wisdom to recognize the difference that you can't change. other people you can't change the climate there are a lot of things you just can't change or it's not reasonable to change them you know there are certain laws that I would like to change but right now I can't do it or not I didn't want to devote the amount of energy and resources that would be needed to change an entire law, so what can I do instead?

And that's where serenity comes in by looking at a problem, identifying the things that can be changed and figuring out how to live with it and feel good about it, so review your current stressors and irritants. Identify which of them you have the power to change and what you can do to change them if you hate your job. Okay, what about that job? Do you have the power to change? the power to transfer do you have the power? Know? Is it possible to get another job? If you really hate this one. What do you have the power to do to change that and improve that situation?

If you know some people don't have them. options, so they have to figure out how to make the best of a bad situation, so how can you do that for those things you can't change? Identify how you can change the way you feel about them, then if you hate this job. what you're going through but you can't let it go right now, how can you change the way you feel about it and that can be seeing it as okay? I only have to be here 40 hours a week, so come in and do it, it allows me to make money so I can pay the rent.

Oh, it has a purpose for me right now. Trying to look, do you know why I have to hold on to this and what makes it worth watching as a learning experience? You know what you can do to eliminate that stressor, sometimes you can't change something as a person and you know that no matter how many times you've had the same argument, you're reaching a dead end, sometimes it's time. Eliminating that person from your life now that's weird, but it's an easy example because most of us have had someone in our life at some point and at some point we just had to say you know what I can't now once you identify what you can change and how you can change the way you feel about the things you can't, then do it don't just talk about it do it another way to increase your happiness is to find that inner child and oh I love my inner child My inner child eats a lot of ice cream, eats a lot of grilled cheese sandwiches, and watches a lot of cartoons, but you want to identify what kinds of things you liked to do as a child and if you had a horrible childhood, okay what kind? of things you wanted to do when you were a kid swing, catch fireflies, paint, go on a slip and slide, board games, hula hoop, skating, whatever you know, make a list of those things you enjoyed doing or thought about What would you like to do and start?

When doing them, think about what your favorite show or your favorite cartoon was when you were about eight years old, what was your favorite food and what was it?different when you were little that you really miss now you know I miss those days when you know I had summer vacation and I had three months, I didn't have to do anything yeah I miss it and I can't take three months off now. That's not realistic, but you know, I can take it, yeah, once in a while, I can't take three days off every time. line up and get back to that inner child once you figure all this out, then make it a point to have a play date with your inner ten year old, you know, make him a blanket in the living room, make grilled cheese and watch cartoons. all day if that's what you want to do stay in your pajamas if that's what you want do whatever makes you happy that day and that's what kids do it's what makes them happy and just be a kid if you want swing you know, find a place where you can do it if you want to slip and slide, put down that old shower curtain and the garden hose and go there after you do it, whether it's a full day or three days, you know, make sure have at least one sleep cycle and then reflect on whether it helped you feel rejuvenated to find that inner child and be silly for a whole day and if you find it difficult to do so.

If you do it yourself, you know a lot of times you have family friends or whatever that have kids that you can take to the park or and when you're with kids you can be silly and people give you a little more attention. mugging some of us just don't care we'll walk down the hall singing goober peas laughter is important you know, when you find that inner child you'll probably laugh a little because kids laugh a lot I love how kids laugh because they just don't care It matters that if they find it funny they laugh, laughter relaxes the entire body and a good laugh can relieve physical tension and stress for up to 45 minutes.

Wow, laughter boosts the immune system and decreases stress hormones, increases immune cells and infections. -Fights antibodies and improves your resistance to diseases, so when you're feeling sick or going through chemo or whatever, it's even more important to laugh right now and yes, you may feel like shit so you'll have to work. Try to find something that makes you laugh, but do it, it's worth the effort. Laughter triggers the release of endorphins, the body's natural feel-good chemicals, and endorphins promote an overall sense of well-being and can even temporarily relieve pain, so think about letting the last time you had pain toothache or something you started laughing, you know you found something funny at that moment, you weren't thinking about the pain, you didn't feel the pain as much and probably for a while afterwards it didn't hurt at all.

Both the endorphins released and laughter improve blood vessel function and increase blood flow, which can help protect you against a heart attack and other cardiovascular problems. It's always a plus, so we've talked about trying to mitigate some of the unpleasant feelings. We've talked about adding some happy feelings, but sometimes you just need to distract yourself because whatever it is, it can't be changed and to not add fuel to that wave you need to. distract you, so find out what that is. you like to do to distract yourself I clean or go out to exercise those are my two favorite things well that and yard work my kids know they can judge my mood by the power of the power tool I'm using if I'm using it trimmers I'm fine if I have the chainsaw I better give it to my mom and that's it and that's how I get distracted is to concentrate on tidying up something, to concentrate on something that I can control and exercise is good You also know, I'll go out.

I used to go out and play tennis and imagine someone's head. That ball is approaching the tennis racket. Just hit her. It was very cathartic, not very socially acceptable, but very cathartic. Scream and cry. Be cathartic sometimes too, but a lot of times when you're trying to distract yourself, you want to engage the opposite emotion, so if you're feeling down, if you're feeling depressed, if you're feeling helpless, you want to find something that helps you feel powerful like loud music. or laughter and you can also create your happy place and go there, but it takes a little forethought to create your happy place because you want to use all your senses.

You know if your happy place is by a stream. That's great, but you need a little more than that, so if you're imagining yourself by the creek, what are you here for? and you identify five things you hear, four things right, five things you see, four things you hear, three things you smell and two things you feel, that's the easiest way to do it if you do five four three two, but you can do five everything if you want and when we talk about things you feel, it could be what the temperature is, do you feel the breeze?

Do you feel the sunlight? You are sitting? You know the hard ground. Sometimes when you sit in the woods, the ground is a little wet, so your butt gets a little cold. How does it feel to be in your particular happy place where you can really relax? and what do you see, not only the trees, but in my happy place there are always chipmunks. I love chipmunks and bunnies, you know it's like Snow White's Wonderland or something, but whatever, but having all those senses and lots of examples and turning it into a very detailed happy place helps you focus. your mind there so you can get out of the now and into your fantasy world for a moment and it gives you a break.

It's your little mental vacation. When you are depressed, you often feel helpless and hopeless. and nothing makes you happy and one of the things you can do is start trying to add happy things, now they won't make you as happy as they would if you were already happy or if you weren't depressed, that's true, but it's like running a bath , you know, if you're depressed, think of it as hot water and it's too hot to get in and it's just oppressively hot so you add a little bit of cold water and that makes it more tolerable in addressing the unpleasant stuff. feelings that your happy chemicals may also be more effective when you have cortisols running through your body, which means you don't have as much serotonin, which is one of your available happy chemicals, which means you don't have as much GABA as Ok because your body wants keep you alert, so he doesn't want you to relax and he doesn't want you to worry about happiness right now.

It wants you to care about protection, so it's important to try to dissipate some of those stress chemicals so that happy chemicals can flow into emotional interventions that help you address the unpleasant feelings and add to the pleasant ones. By developing a better feeling vocabulary, it is easier to identify how you feel and then address it because many times we don't even know how. We believe that mindfulness helps you stay in the present moment so that you are in touch with your feelings and don't let them fester like a dirty wound, you know, one that doesn't get cleaned and gets infected or like we talked about. about that poop that is in the middle of the living room, so if you are attentive and notice something is happening, you can check it, you can check if the dog just farted or if there is something that needs to be cleaned up same With your emotions, when you feel angry or anxious, you can check in and say: is there something to be worried or stressed about or is it nothing?

It's just something that happened, like when someone walks through the door lately. I've had the audacity to exercise outside and I'm being sarcastic because my dogs go crazy when someone walks past our door on the road and it stresses me out and I'm like, oh my gosh, do you know what that is? there's someone trying to get in and no, you know, but I have that initial startled response and then I'm like, no, it's four in the afternoon, probably someone walking down the street mm-hm, so it's important to identify your feelings, accept . your feelings and then check it out and choose the next best answer to improve the next moment if you like this podcast subscribe in your favorite podcast player join our Facebook group at Doc Snipes comm slash Facebook or join our community and access additional resources in Doc Snipes communication