How Mindfulness Can Help You Calm and Breathe Through Difficult Situations

There is no shortage of problems that we all deal with. Not surprisingly, there’s no shortage of ways to cope with those problems, either.

What is the problem with many of these “coping” strategies?

A large majority (even ones perceived as healthy) only numb our difficulties. They aren’t aimed at solving them.

Certainly, overdoing a hobby is a better way of coping with life than substance abuse but neither gets to the root of the problem. Once the thrill or high wears off, the problem is still there staring you in the face.

Facing Problems Through Mindfulness

Mindfulness isn’t about ignoring or numbing a perplexing a problem. It’s more about sitting with it, trying to understand it and then solving it.

All too often, we don’t get to this point. The pain becomes too overwhelming and we just head to the fridge for a sugary snack, chase the bottom of another bottle or engage in risky behavior.


The problem is that doing so only adds to our suffering in the long run. Sure, we may feel good for a brief moment but our lives make less sense after our pain-numbing “binge”, not more.

Deep Breathing and Mindfulness

Deeping breathing can be a great help in facing problems that would be too painful to face otherwise.

In as little as eight minutes each day, you can practice deep breathing.

No, deep breathing won’t make your problems magically disappear. It will do something else, though.

By reducing your stress through deep breathing, you’ll feel better able to face what’s bothering you.

You’ll be able to sit down next to your difficulty like you’re sitting next to a “troubled person”. You’ll better understand what’s really going on and how to take steps towards a solution.

Some Quick Advice About the Breathing Process

While how everyone practices deep breathing will be a little different, there are some basic similarities in all who successfully practice it.

First, find a comfortable location and posture. Find somewhere quiet and get into a relaxed position. For most, this means sitting or lying down.

Next, start noticing your breaths. Taking longer-than-normal breaths can be helpful so long as this is relaxing to you. If you obsess too much over your breathing, it may become the opposite of relaxing!

Lastly, observe the rise and fall of your chest. Picture each part of your body slowly relaxing and letting the stress fall off.

You can either deal with stressful situations after this practice or can try to think through your problems while breathing. It really is about what works best for you.

You’ve spent years of pain-numbing. Why not face those problems, find a resolution and move on with a better life!

If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

You May Be More Stressed Than You Think – 5 Quiet Signals

Stress can present itself in a wide array of symptoms from physical to emotional. Some of those symptoms scream that something is wrong. Others are far stealthier than that.

These signals are invisible, ignored or even joked about.

One thing’s for sure, though.

A joke they are not.

What are some quiet signals that your stress levels are worse than you thought? Here are five.

Poor Sleep/Insomnia

Everyone has an occasional crummy night of sleep. That’s just par for the course.

Maybe you’re awakened by a barking dog, sick child or a significant other who wants you to check on a noise they just heard.

After events like that, you may have trouble falling asleep. Those are “textbook” dilemmas.

But those occasional nights can slowly morph into more. You can quickly find that a good night of sleep is the oddity and not the other way around as things should be.

Don’t let that gradual slide to sleeplessness fool you. You could be dealing with some serious stress.

Perhaps you even lay awake at night trying to solve complex family and work problems. These are all stress indicators you don’t want to ignore.

Digestive Problems

It’s easy to just figure that digestive problems are due to food intolerances or genetics. While that may be the case, it isn’t always so.

Part of the problem can be exacerbated by the fact that many who are stressed out also eat unhealthily. You eat food on the go, binge on late-night sweets or find too much comfort in food.

Combine the less-than-optimal food choices with a digestive tract that’s taking on stress, and you could be in for some sickness or inconvenience at the least.

Too Busy to Do Anything for Yourself

If you’re a naturally driven person, you likely view busyness as a good thing, perhaps even a badge of honor.

Busyness is good to some extent. But if you’re too preoccupied, you become unable to tend to the needs of yourself and your family.

Small signs of neglect in other areas are a good sign that your stress levels are becoming too high.

It’s time to reprioritize so you can get back to a balanced life again.

You Don’t Laugh Much Anymore

When’s the last time you had a good belly laugh?

If it’s been a while, it’s not because there was nothing funny to laugh about.

It’s more because you haven’t taken notice. And why haven’t you taken notice?

There’s a good chance that’s because your stress levels are too high. It’s easy to convince yourself that healthy, responsible people don’t partake in laughter but that’s just not true.

A good laugh actually de-stresses you. And, ironically, the time you least feel like laughing is when you need it the most.

In fact, stress breeds more stress because, as it gets worse, an increasing number of healthy habits get thrown along the wayside.

“Hobby” is a Foreign Word to You

If someone asks you what your hobby is and a long awkward pause with plenty of “ums” follows, this could be a quiet stress symptom.

It could be that you’re so overwhelmed with life that the idea of a creative outlet or hobby is the furthest thing from your mind.

Healthy people find things to do that they look forward to and that help them relax.

If you’re striking out on the hobby question, think of something you can try from hiking to flying kites. The idea is to find something that makes you forget your anxiety and pressures.

In Conclusion

Not all stress symptoms are obvious. Make sure that signals aren’t slipping by unnoticed. Life is too short to let stress get the best of you.

Feeling stressed but not sure what to do? We would count it a privilege to help you come up with a plan to destress.

If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

Good Stress and Bad Stress – Your Body May Not Know the Difference

You’ve probably heard by now that not all stress is bad. But have you ever stopped to wonder if your body processes good and bad stress the same or differently?

There are two different terms for stress depending on what kind of stress you have.

Distress is used to describe stress that isn’t healthy. Eustress is the term given to stress that’s good.

Let’s take a look at distress first.


You could easily come up with a long list of things that could cause distress. These negative events or thoughts break down your body and mind. Every day is loaded with these great and small.

Here are a few examples:

  • Divorce
  • Debt
  • Conflicts with people
  • Negative/self-defeating thoughts
  • Death of a loved one
  • Sleep deprivation
  • Poison ivy
  • Auto accidents
  • Job loss
  • Depression

You likely could relate to several on that list. No one lines up to go through junk like that though everyone experiences their fair share of distress.


When it comes to eustress, we can be glad for it since it’s considered a positive pressure or need to change. Ironically, the absence of eustress would actually cause distress.

We wouldn’t have the feeling that we’re achieving all we can, moving through life and making a positive difference without it.

What are some examples of eustress? Here are a few:

  • A new baby
  • Moving
  • Taking a new job
  • Rigorous exercise
  • Getting married
  • Education
  • Meeting new people
  • Stepping into the batter’s box
  • Traveling
  • Going on a date

As you’ll probably notice, some events are difficult to just slate into one category.

For instance, a new baby would be considered eustress for most people but events surrounding that baby can cross over to distress.

If you don’t have proper support or your baby experiences health problems, that could be upsetting, distressing even.

Also, to simply say that “moving” is a eustress event isn’t completely true. Someone selling their home and moving to a “bigger and better” home will probably experience eustress.

But for someone who has to move due to home foreclosure, they’ll likely feel much differently about the situation.

Even in the best-case scenario eustress event, there are distress events sprinkled in.

Or imagine the anticipation of a great date that turns out to be an epic disaster. That eustress event quickly morphs into distress!

So, Does Your Body Know the Difference Between Eustress and Distress?

It actually doesn’t.

What that means is that if you had no distress and only eustress, there could still potentially be a problem.

An overabundance of eustress would cause the same health and emotional problems as distress would.

As a result, when assessing your stress levels, it’s important to include necessary adaptations and changes in your life even if you don’t view them as negative.

We can all be thankful for eustress and can’t avoid distress though we’d love to be rid of it for good.

The best we can do is manage our stress levels so they don’t get out of control. By better understanding the body’s reaction to any kind of stress, we’ll be better equipped to do just that.

If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

Signs and Symptoms of Stress

One of the dangers of excess stress is that it frequently takes place gradually for months and even years.

Stress slowly increases until the sufferer experiences a serious wakeup call such as a mental breakdown or health crisis.

Many in the middle of ongoing stress figure that’s just how adults with a myriad of responsibilities are supposed to feel.

True, some measure of stress is normal and even healthy. Ironically, not feeling enough tension, stress, and challenge can be stressful, too.

But what about when stress levels are too high for too long?

Are you overly stressed? Here are some common signs and symptoms.

Physical Characteristics of Stress

Stress presents itself in a wide variety of ways. Most symptoms fall into one of two categories: physical or emotional signs.

Here are common physical signs of stress:

  • Stomach problems, including nausea, constipation and diarrhea
  • Headaches/migraines
  • Increased sweating
  • Trouble swallowing and a dry mouth
  • Loss of the ability or desire for sex
  • Increased illness episodes such as infections and colds
  • Trouble sleeping/insomnia
  • Body pains, aches and tense muscles
  • Rapid heartbeat and possible chest pain
  • Fatigue and loss of energy
  • Ringing ears, involuntary shaking and nervousness
  • A clenched jaw
  • Cold hands and feet/sweaty hands and feet
  • Grinding teeth

It’s important to take these symptoms seriously, especially if you’ve had them for a while now.

They may be the result of stress or another underlying health condition. Stress is more serious than just an inconvenience.

(See our earlier article entitled “Stress is Really a Killer)

Emotional Signs and Symptoms of Stress

While sufferers of stress usually experience physical symptoms, emotional symptoms are also common.

What signs are typical? Here are a few:

  • The desire to isolate from others
  • Trouble calming/quieting your mind
  • Difficulty relaxing your body
  • Depression
  • Feelings of loneliness, worthlessness and low self esteem
  • Easily angered and moody
  • Feelings of being overwhelmed

While the symptoms mentioned above are not an exhaustive list, they should give you some insight into whether you currently experience unhealthy stress levels.

Too many sufferers don’t take stress seriously. High levels of ongoing stress require swift action.

A skilled therapist can help you decide if your stress levels are excessive. If you are too stressed, your therapist can also help you develop a plan to decrease your stress levels as quickly as possible.

Life is too short to live stressed out. There is help for you.

You can experience a much higher quality of life than that! If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

High School: Changing Schools Can Be Stressful for Your Adolescent

It’s easy to minimize the effect changing schools can have on your high school teen.

Not too long ago, we went through the high-school thing and then moved on. But we quickly forget the unique stressors those in high school experience. And those stressors are arguably greater than we experienced a generation or two ago.

Moving to a new school exponentially increases those challenges.

If You Can’t Help Your Teen Like You Want

Is your teen changing schools because you recently moved?

If so, you’re likely having a difficult time nurturing your teen during their transition.


Because you’re dealing with an immense amount of pressure yourself.

We’re talking about major change stress for everyone involved. While you’re adjusting to a new job, learning how to get around town, changing your utilities over and maybe getting used to a new relationship, your teen is trying to process life as well.

Not only does your high schooler feel your heightened stress level–Their new high school experience is possibly putting their stress levels at near or actual levels that are unmanageable for them.

It may be possible that you can’t help your teen like you want. After all, you’re feeling pretty swamped.

This is a great time to be intentional. Instead of feeling guilty because you can’t help like you want, look for opportunities for others to help your teen. You can’t do everything and admitting it can be freeing.

That could mean seeking out a therapist to help your child work through their transitional stress. If you’re near family or friends, consider scheduling some time for your teen to spend with them so he or she can feel some normalcy and greater stability for a while.

Be Careful Not to Downplay Your Teen’s School Transition

As already said, this is easy to do. But experts in the mental health field know all too well that moves for high schoolers can lead to low points in their mental health. This can even be true for those who are generally considered pretty resilient.

Do your best to keep open communication with your teen about these struggles (or as already shared, find someone who can).

Your high-schooler is grieving for friends they can’t see as easily and scared about the ups and downs of new relationships.

It’s important to regularly remind your teen that things won’t always be so difficult. Eventually, a new routine will be established and new friendships will bloom. If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

Your Stress Is Different Than Your Parents’ Stress

Have you ever wondered if you’re more stressed out than your parents or vice versa? If so, that question may have left you stumped.

Are you stressed out? Yes. Are your parents stressed out? Yes. We all deal with varying levels of stress on a consistent basis.

But are we comparing apples to apples? In many cases, the answer is “no”.

Here are some reasons why.

What Your Stress Looks Like as A High Schooler

Ever felt like your parents don’t take the level of stress you deal with seriously?

Something you potentially heard from your parents was, “I wish I had your problems.” This probably happened after you complained, whined or freaked out about your difficulties.

These words may have come across like your parents were making light of your difficulties or didn’t care.

More likely is that they just didn’t understand. They looked at the size of their stressors and then looked back at yours and wondered what you were so worked up about.

But could there be more to it than that?

Yes. There can be and is.

First, your parents have had decades to deal with stressors that you’re new at figuring out. This means that parents generally have a higher ability to handle greater amounts of stress than you.

This also explains why things seem so hard to you and why your parents wonder what the big deal is.

And that isn’t all. Everything around us is becoming increasingly complex. You’re expected to know more in school than your parents ever could’ve imagined and at an earlier age.

You also feel the pressure and trappings of constant technology immersion. It’s not just academics that are more complex but relationships as well.

There are now oodles of ways to grow or destroy a relationship because of the “techie age.” Fights, break-ups, bullying and suicide all happen because of online activity. So do healthy long-distance friendships and a myriad of ways to give others hope.

Another major stressor?

It feels like everyone’s asking you what you want to do with your life. But, in many cases, you don’t know. No career-direction genie ever dropped out of the sky and unraveled the biggest questions you have.

Questions like what the heck you’re supposed to do with your life. The rubrics cube of your existence keeps getting more complicated. You can’t solve it and everyone you ask can’t either.

One thing’s for sure. The crossroads of your life keep getting closer and closer. You increasingly wonder what you should do and be.

Do you just guess? Do you pursue something only for the money? Part of you says “yes” but another part keeps nagging you not to sell out.

Although you need money, deep down, you realize you exist for a greater reason than simply chasing the “paper.”

Most days, you’re just trying to survive another school day, more homework and maintain some semblance of a social life. Then, you go to bed, wake up and repeat this pattern day in and day out.

What Your Parents’ Stress Looks Like

Your parent or parents feel consistent pressure to protect you from a world that can be cruel and dangerous. Hopefully, they work hard to make sure you have adequate housing, food and clothing.

That in itself is no easy task. There are an increasing number of jobs that do not pay a livable wage. Many parents feel persistent employment and financial stress.

Even if your parents have adequate means to provide, they realize that there are no guarantees it will always be that way.

Besides the stress of providing for you and your family, there’s the need to get along with and enjoy each other despite life stressors (Often no easy task).

Lastly, your parents feel a stress you don’t fully feel yet. The incredible gift and challenge of being responsible for other people besides just themselves.

They have the constant stress of making sure you and others are doing well and will be ok.

Summing It Up

Ok. Hopefully, all that didn’t stress you out too much!

It’s good to know what you’re up against. It’s also good to remember that some amount of stress is normal and healthy.

You and your parent(s) can work together to better understand each other’s stress and help each other out. Stress doesn’t have to overwhelm you.

If you ever feel overwhelmed, we would be happy to help you and your parent cope better. Life can be very satisfying and things can get much better! If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

Can Stress Cause Physical Pain?

Everyone knows that excess stress isn’t good for you. But can stress cause physical pain?

Actually, yes. Stress can wreak havoc on your body in a wide variety of ways.

Most people have heard the saying “depression hurts.” Depression is a specific form of ongoing stress that is well known to cause physical pain and mimic other physical illnesses. So, it shouldn’t be surprising that ongoing, excess stress, regardless of the cause can lead to physical pain.

Although healthy levels of stress are normal, when you start feeling pain due to stress, things have crossed the line of what’s good.

When prolonged and significant stress isn’t properly managed it can lead to a negative stress reaction known as distress. A myriad of potential physical pains could result.

Stress can present itself in virtually every imaginable ache and pain. Some of the more common ways stress expresses itself in bodily pain include some of the following:

  • Upset stomach, stomach ulcers and pain
  • Migraines
  • Tightness of the muscles, especially in the neck
  • Chest pain
  • General aches and pains
  • Pain associated with digestive problems

The Dangers of Pain Caused by Stress

These aches and pains shouldn’t be ignored. They’re really a blessing in disguise.

Much like thunder and lightning serve as a warning to take cover as a storm approaches, these pains are indicators of bad things to come if not properly dealt with.

High levels of stress can literally kill you but that’s not the goal. The goal is for the sufferer to identify life stressors and then problem solve to resolve the stress.

Not only can stress lead to a shortened life, it can lead to the pursuit of risky behavior such as drugs and alcohol.

When you feel poorly on a consistent basis, there often is the attempt to feel better synthetically. This only compounds the problem.

Although escapes like substance abuse may cause short-term relief, the overall consequences obviously aren’t worth it.

I’m In Pain—What Should I Do?

You first want to rule out any physical problems by seeing a physician. Don’t just assume your pain is stress-related.

If you already know you’re under heavy amounts of stress and your physical-health diagnosis keeps coming back normal, your pain could be stress-related.

Do what you can to step away from stress whether that means a sick day (or two) or distancing yourself from people who increase your stress. Get good sleep, exercise and eat healthy and see if your problems resolve.

Also, consider therapy. A caring professional can help you identify stressors and what to do about them. Sometimes even simply admitting stressors can help immensely. If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

What Is Digital Detox?

Something some find harder to do than just about any else.

Digital detox is the act of refraining from electronic devices for a set amount of time.

Some reading this will immediately think doing so sounds fantastic. Others will decide it’s impossible either due to work pressure, because of their love of technology or both.

So, did this term come about from a bunch of technology hating people? Hardly. Technology can take over your life if you’re not careful.

Digital Detox to De-Stress

We’re not talking about snail mail here. We’re talking about what can feel like the need to be available 24/7.

From smart phones to emails, video conference calls, social media and more, it can be like a persistent heavy weight that’s always there.

You may feel pressure to answer emails while on vacation (Seriously? Who’s idea was that?)

You may also feel pressure to quickly answer yet another text message instead of interacting in a meaningful way with your significant other, children and friends.

The stress only compounds in many cases. Those living in real time become resentful and feel neglected, thus increasing your stress exponentially.

The number-one reason people practice digital detox is to minimize stress.

Sure, some do it to connect with people in a way that matters. But even for a reason like that, the underlying purpose is to decrease stress to make life manageable and, hopefully, fulfilling on a deeper level.

I’m Struggling. What Can I Do?

First, know that you aren’t odd if you have this struggle. Many, many people all around the world are having an increasingly difficult time.

Here are a few ideas to regain control of your life and feel better:

Set Boundaries—Talk to your supervisor or clients and let them know that you aren’t available any hour of the day but that you will get with them as soon as you can. Most people will completely understand.

Practice Long-Term Digital Detox—Leave technology for as long as you can. Vacation is a perfect time to try this. If you’re extremely pressured, pick somewhere so remote that you can’t use any kind of technology so you have a good excuse.

Short-Term Digital Detox—Most of the time, an extended time away from technology isn’t possible. Still, there’s a lot you can do including the following:

  • Pick certain hours or days out of the week that you don’t use technology. Replace that time with physical exercise and time with people.
  • Step away from your “fun stuff” that falls under technology. That could mean backing away from the news, social media, television or video games. Again, get out and do something else during that time.

In summary, it’s not that technology is bad. We all can be very thankful it exists. We just need to be careful we’re not “overdosing” on it. Balance is key. If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

How to Help Your Children Reduce Stress and Anxiety

Children can develop high levels of stress and anxiety just like adults. We’re often tempted to downplay that fact.

We hear things like, “children are resilient” or “they’ll get through it all right.”

But the truth is that children are too often exposed to stressful life situations with few resources to help them.

Are you concerned about the stress and anxiety level of your child? Here are some ideas about how to lessen the problem.

Remember They Can’t Handle as Much

Children can’t handle demands on their physical bodies like adults can. Adults can be out in the sun and cold much longer without becoming stressed.

The same goes for emotional strength. Kids need time to grow into these abilities. Things that you don’t find stressful at all could be very difficult for your child to deal with.

Learn to Notice Stress in Your Child

Adults tend to let others know when they experience too much stress and anxiety. Children usually don’t know how to express things so clearly when they’re in similar situations.

Look for physical or emotional changes in your child to help you see if they’re struggling with too much stress and anxiety.

Is your child wetting their bed, fatigued, angry or more emotional than usual?

These could all be indicators that your child is struggling to handle stress and anxiety.

If your child is old enough, ask them about how they’re feeling. If possible, try to find the causes of your child’s stress so you can come up with a plan to lessen it.

Create a Positive, Accepting Environment

There are enough causes of stress and anxiety in the world. Do your best to make sure that your family environment doesn’t add to the problem.

Was your childhood full of anger, negativity or abuse? If so, you experienced more stress than you should have.

Your family doesn’t need to be like the family you grew up in. Do all you can to create a healthy, nurturing and positive environment for your child.

This means that when you give consequences to your child for bad behavior, it should be done with controlled emotions.

It also means that you work hard to provide a happy environment. Do your best to smile often and compliment your child. This will help immensely with any other difficulties in your child’s life that can’t be avoided.

Another part of a positive environment is modeling for your child how to deal with stress in a healthy way.

Keep Your Child Active and Healthy

Obesity in children is on the rise. And it affects more than just your child’s body. It also affects their emotional state.

Teach your child to regularly eat healthily and exercise.

Feed your child plenty of fruits and vegetables and teach them the proper amount of food to eat. This is a great stress and anxiety reducing technique you can work at together.

You also can exercise together, getting rid of anxiety that’s been lurking in the back of your minds.

In Summary

Looking for something else to help your child?

Teach your child to practice deep-breathing techniques, listen to soothing music or watch calming nature videos online.

Also, don’t rule out counseling to help your child through a tough time. If you feel that your child has been through way too much stress and anxiety for his or her age, seriously consider that option.

By working with your child and others, you can help your child reduce their anxiety and stress which will result in a happier, healthier life. If it is time for you to schedule your couples counseling appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.

Stress Is Really a Killer

Sometimes stress is like a small dose of sunburn. Other times, it feels like a tidal wave just crashed on your head and won’t let you up for air.

Some amount of both of those experiences and anything in between are par for the course. Welcome to life, my friend.

But what happens when things become stress-filled on a regular basis?

Early death can result. Some studies estimate up to ten years can be lost.

Why is this?

The Body Breaks Down Under Chronic Stress

That’s the simple answer that helps explain why early death occurs although technical medical accounts show more of the science behind why and how this happens.

All sorts of things go wrong when the body experiences high levels of stress over long periods of time. And these things are stressful only compounding the problem.

Brain Drain—Severe and prolonged stress damages the brain. Brain cells die off. The brain’s memory weakens as well as its ability to handle complex life scenarios.

Depression—The regularly stressed struggle badly to find hope. And when you can’t picture your life getting any better, watch out. Depression is right around the corner.

Fatigue and Weight Gain—Depression leads to fatigue and fatigue leads to depression so that it’s sometimes hard to tell which one came first.

Heart Attack and Stroke—Prolonged stress puts you at greater risk of both.

Fatigue and depression make it difficult to impossible to make healthy diet and exercise choices. Also, cortisol is released into the body during stress. Consistent release of this chemical leads to weight gain.

In summary, these causes and more can lead to an unsatisfying and short life.

So, What Can Be Done?

There’s plenty that you can do to destress your life.

Here are a few quick ideas:

  • Practice positive-thinking strategies to handle stress better.
  • Maintain a healthy diet and exercise regimen.
  • Get plenty of sleep.
  • Leave stressful situations such as a job (when possible).
  • Stop trying to control things you can’t.
  • Smile often even if you sometimes need to force it.
  • Find a hobby you look forward to doing.
  • Read the funniest book in your local library. (Ask your librarian)
  • Develop a good support system of family and friends.
  • Practice meditation.
  • Consider counseling for support and help with implementing better coping strategies.

Ongoing and high levels of stress are something that require your immediate attention. You may need to take some drastic steps to decrease your stress.

Any inconvenience caused by your healthy change will quickly be repaid. You’ll experience a longer, happier and more fulfilling life as a result. Schedule your appointment online using our online scheduling tool, call us at (949) 220-3211, or text us.