0:01

If you're constantly afraid of your next panic

0:03

attack , or you've been googling ways to

0:05

stop disturbing thoughts , or if you're

0:07

tired of living in fear of your own anxiety symptoms

0:10

. This is going to challenge what you think

0:12

you might know about rewiring an anxious

0:14

brain . Your attempts to rewire your

0:16

brain might actually be keeping you stuck

0:19

, and here's why . Here's

0:21

why

0:23

, hey

0:27

everybody , welcome back to the Anxious Truth . This is

0:29

the podcast and YouTube channel where we talk about

0:31

all things anxiety , anxiety disorders

0:34

and anxiety recovery . I'm Drew Linsalata

0:36

, creator and host of this channel , therapist

0:38

practicing under supervision , specializing

0:40

in anxiety disorders , author , an

0:43

educator and an advocate on this topic

0:45

and , yes , unfortunately a

0:47

former anxiety sufferer myself

0:49

for many , many years , but doing much better

0:51

now . Today we need to talk about something

0:53

that's everywhere in anxiety recovery

0:55

circles right now this idea of rewiring

0:58

an anxious brain , and if you're watching

1:00

this , you've probably seen countless videos

1:02

and articles that promise to sort of teach you how to

1:04

rewire your brain and to stop

1:06

being anxious , to finally be

1:08

free of panic attack , to make those terrifying

1:11

thoughts go away , and I kind

1:13

of get it . Who wouldn't want that

1:15

? I mean , who wouldn't want to just rewire their

1:17

brain and make all this stuff just disappear

1:20

. But here's the thing Almost

1:22

everything you've been told about rewiring

1:24

an anxious brain is mostly

1:26

wrong , not just slightly wrong

1:28

, but fundamentally backwards

1:30

. And if you're trying to rewire your brain the

1:32

wrong way , you might actually

1:34

be reinforcing the very patterns

1:37

that you're trying to break . So

1:39

let's start the discussion with a

1:41

little something that might blow your mind . Your

1:44

brain doesn't have a

1:46

delete button . That's

1:48

right . It doesn't have a delete button . You

1:50

can't erase pathways or sort of

1:53

remove information that's already there . This

1:55

is why , if you're trying to delete

1:57

your anxious response or erase

1:59

your fear , it never actually

2:02

works , because the brain simply

2:04

doesn't work that way . So think about

2:06

that for a second . So many

2:08

videos or articles or programs

2:10

promise to help you eliminate anxiety

2:13

, but that's fighting against

2:15

basic brain function . Your

2:18

brain is designed to learn and

2:20

add information , not to delete

2:22

information . Now , this is actually

2:24

good news , even though it might not feel

2:26

that way right now . So sort of

2:28

, stick with me and we're going to walk through

2:30

it . The first thing to remember is

2:33

that your anxious brain isn't broken or damaged

2:35

, which is something that anxious people often think

2:37

, and that's not correct . It's actually just doing

2:40

exactly what it's supposed to do . It's trying to

2:42

keep you safe . We talk about this stuff all the time . The

2:44

problem is that it's working too hard at

2:46

that job . It's getting a little bit overzealous and

2:48

overprotective . It's like having a

2:50

helicopter parent that won't let you do anything

2:53

because everything might

2:55

be dangerous , and I think we can all sort

2:57

of relate to that example . So

2:59

think about what happens when you feel , for

3:02

instance , your heart starts to race . If your

3:04

anxiety presentation sort of includes

3:06

that Right now , if your heart

3:08

starts to speed up and pound , your brain probably

3:11

has one primary pathway that

3:13

represents a response and that would be

3:15

racing heart means panic

3:17

attack and panic attack means danger

3:19

must prevent panic attack at all

3:21

costs . Or maybe when

3:23

you get that sort of floaty , disconnected , dpdr

3:26

feeling that's depersonalization and derealization

3:28

your brain immediately goes to

3:31

this means I'm losing control or

3:33

I'm losing my sanity or I'm slipping away . So

3:35

I must make this stop right now . And

3:38

for those dealing with maybe disturbing or intrusive

3:40

thoughts , maybe your brain's only pathway

3:43

for response is these thoughts

3:45

mean something terrible about me . I have to stop

3:47

them and make them go away or definitely

3:49

prove them to be inaccurate . But

3:52

before we dive deeper into

3:55

this rewiring process of what it actually looks like

3:57

, I kind of want to just remind you that the Anxious

3:59

Truth is more than just this podcast

4:01

episode or this YouTube

4:04

video . If you head on over to theanxious

4:06

truthcom , you'll find the other

4:08

300 and somewhat free podcast episodes

4:10

and videos just like this one . They

4:12

all provide a little bit more detailed information on

4:14

the many aspects of anxiety disorders and recovery

4:17

. You'll find the books that I've written that also break

4:19

down these concepts in greater detail , and

4:21

there's a bunch of very low cost , accessible

4:23

workshops that focus on specific challenges

4:26

like panic attacks or agoraphobia

4:28

. We have one on worry slash rumination , which

4:30

is a big problem in our community . Plus , you'll

4:32

find the links to all of my socials , so

4:35

feel free to follow along on the platform

4:37

of your choice . I'm kind of on all of them . Check

4:39

it all out . Most of it is free . Otherwise

4:42

it's very low cost and it's all at theanxioustruthcom

4:44

, so

4:50

avail yourself of all the goodies when you get a chance . So let's talk for a minute about

4:52

what rewiring your anxious brain actually does mean . And since we can't

4:54

delete stuff from our brains remember

4:56

there's no delete button what we're really doing

4:58

is adding new information and creating

5:00

new pathways . Remember , our brains

5:03

are designed to add and learn

5:05

, not delete . So one way you

5:07

might consider thinking of this is like adding

5:10

new roads to a city . We're

5:12

not demolishing the old roads . While

5:14

we do that , we're building new ones

5:16

that give us more choices and options

5:18

for getting where we want to go . And this is all

5:20

about developing choices and options

5:23

, because that's part of psychological flexibility

5:25

, which you've heard me talk about before . But

5:28

this is where we need to talk about something that might

5:30

sound simple but is actually

5:32

quite profound and often very

5:34

difficult for people to put into practice

5:36

. Recovery isn't just

5:38

about building new neural pathways . It's

5:41

also about developing sort of a fundamentally

5:44

different attitude toward anxiety and

5:46

really toward discomfort in general . Instead

5:49

of seeing your anxiety as an enemy

5:51

that has to be vanquished or prevented , we

5:53

start to develop an attitude of openness

5:55

and willingness toward it , and you've heard

5:57

me and Josh Fletcher , my partner on Disorder

6:00

, talk about willful tolerance . Now

6:03

, as far as developing an attitude

6:05

of openness and willingness toward your anxiety

6:07

if you're new around here , admittedly , I

6:09

understand that might sound a little bit ridiculous

6:11

, but it is part of the rewiring and

6:13

the building of new pathways . So

6:16

you might be thinking right now like willing

6:18

to experience anxiety or being open to

6:20

panic attacks . That sounds patently

6:22

absurd and you're right , it does

6:24

sound backwards . There's so much paradox

6:27

in this thing that we do together . It does

6:29

go against , like survival instinct

6:31

and everything that that is telling you to do . It

6:33

contradicts years or maybe even decades

6:36

of learned responses and beliefs about anxiety

6:38

and about discomfort , and it certainly

6:40

goes against a whole lot of the

6:42

popular sort of anxiety management

6:44

advice and information you're

6:46

going to hear online , especially in 2024

6:49

. So let's just take a

6:51

look at some real examples because it might help you relate

6:53

a little bit . Let's say you're somebody who panics

6:56

when you feel dizzy or lightheaded , which is a lot

6:58

of listeners at the Anxious Truth Right

7:00

now . You probably immediately try

7:03

to sit down or you grab onto something

7:05

or you rush home , and anybody who's

7:07

got an anxiety disorder that leans

7:09

like hot death on the shopping cart as they force

7:11

themselves through the supermarket understands

7:13

what I'm talking about . The new pathway

7:16

that we're building might say well , this

7:18

is an uncomfortable experience , but

7:20

I felt it before and I've always gotten

7:22

through it . I can keep going . Even

7:25

while I feel this way . Maybe I don't

7:27

have to lean on the shopping cart , grab the wall

7:29

or go home . Now for

7:31

those of you say with health anxiety , maybe

7:33

every like weird feeling in your heart

7:35

, every palpitation or skip beat , sends you straight

7:38

to checking your pulse or Googling your symptoms

7:40

. Now remember , we can't delete

7:43

that pathway . It's

7:46

there because your brain is trying to keep you safe . It's just sort of lost its way

7:48

in that task . But we can

7:50

build a new pathway that

7:52

says my heart does weird things sometimes

7:54

, that I'm anxious , because that's what anxious hearts do . I've

7:57

had this checked out . I've been told it's okay , I

8:00

can handle this sensation . And

8:02

to maybe bring an example into sort of the intrusive

8:04

thoughts or OCD world maybe you're having

8:07

thoughts about harm or relationship thoughts

8:09

or whatever flavor your OCD

8:11

might take Right now . Your

8:13

only pathway might be I

8:15

need to know for sure about

8:17

this . I have to figure this out . I have to

8:19

make these thoughts stop . I have to make them

8:22

from coming , prevent them from coming true

8:24

. The new pathway that we're building

8:26

that lives alongside the old pathway

8:28

says well , these thoughts make me feel

8:30

really awful , because they do , but

8:33

I can let them be there without engaging

8:35

with them . So you notice that in

8:37

each one of these examples we

8:39

wind up with alternate options and

8:41

choices for how you respond

8:43

when you find yourself in a triggered state Right

8:46

now , you may only see one possible

8:48

response , and that , generally speaking , is avoidance

8:51

or running , or preventing or resistance

8:53

. Rewiring an anxious mind

8:55

does leave that option intact , because

8:57

, again , we cannot delete that , but it helps

9:00

us see that it was never the only

9:02

choice . The rewiring process

9:04

will show us that we actually do have power

9:06

and agency , and we do have a say

9:08

in what happens after the initial

9:10

sort of OMG , oh my God , moment

9:13

when we're triggered . So

9:15

this , though , is where the principles

9:17

might be generalizable , but the application

9:20

gets really personal and unique for

9:22

each person that struggles with anxiety , and

9:24

we got to talk about this because we never want

9:26

to make it seem like one size fits all

9:28

. It does , but the

9:30

way you get into that one size

9:32

is going to vary widely depending on

9:34

your specific circumstances . I mean , maybe

9:37

you've been dealing with panic attacks for 20 years

9:39

, or maybe you developed health anxiety after

9:41

a genuine medical scare or

9:43

some medical malpractice . That happens . You

9:45

could be struggling with disturbing thoughts that

9:47

feel completely at odds

9:49

and against who you really

9:51

are as a person and that terrifies you . I

9:54

mean , add that to your own lived

9:56

experiences , your own beliefs , your own

9:58

fears and your own obstacles , this

10:00

process can get really complicated and difficult

10:02

. That's why , while

10:05

it sounds like we're always saying just do it

10:07

or just face your fears , simplifying

10:09

it to that level isn't necessarily helpful , because

10:12

this isn't just about knowing

10:14

something intellectually we can talk

10:16

about like the science of neural

10:18

pathways all we want . We can talk about this

10:20

until we're blue in the face . But it's not

10:22

about just talking and listening

10:25

and learning and understanding from an intellectual

10:28

standpoint . It's about being willing to

10:30

challenge sometimes some very deeply

10:32

held beliefs and sort of longstanding patterns

10:34

that feel like they're keeping

10:36

you safe . You really think that this is the right

10:39

way to be . That one option , the

10:41

only pathway that your brain has right now

10:43

, which is run , fight , resist

10:45

, stay safe really feels correct

10:47

to you . So if you're going to challenge that

10:49

and open yourself up to other options

10:51

to build those new pathways and do that rewiring

10:54

air quotes it's often going to feel very

10:56

wrong or risky or dangerous

10:58

or even reckless . So

11:00

when people in my social media comments section say

11:03

things like easier said than done

11:05

this is why they say that and , to be completely

11:07

honest with you , they are right . If

11:09

you've ever looked at some of this content that I produce

11:11

and said well , sure , make it sound easy . I do

11:13

make it sound easy , but I know that it is

11:15

not right , so we always try and acknowledge

11:17

that around here we have to . So

11:20

to move on , I want to get a little bit more

11:22

practical and maybe personal about

11:24

the rewiring process . Building

11:26

new pathways isn't about

11:28

positive thinking or telling

11:31

yourself everything is fine . It's

11:33

about actual experiences . Your

11:35

brain is not going to rewire

11:37

itself simply because you tell

11:39

it to . It rewires itself when

11:42

you show it something new through

11:44

experience . That's a

11:46

raw deal , because that means that you have to

11:48

take what feels like a risk to

11:50

do different things in

11:53

order to have different experiences

11:55

, in order to feed those to your brain

11:57

, in order to give yourself

12:00

new options , write new pathways and

12:02

rewire right . So

12:04

that's the process . This goes on . We can't

12:07

just tell our brains to rewire , no

12:09

matter how much we read , listen to or watch videos

12:11

. We have to actually have experiences

12:14

, and this is where it gets so sticky

12:16

. As I was saying before , the degree of difficulty

12:18

in that process of having new experiences

12:21

varies enormously from person

12:23

to person . You know , maybe you're a person

12:25

who's lived through some trauma or some really challenging

12:27

events in your past . Or maybe

12:30

for you , being willing to feel out

12:32

of control , willing to do that

12:34

, opening up your possibilities might

12:36

feel out of the question right now , and understandably

12:38

out

12:41

of the question right now and understandably If you've had actual health scares , maybe being willing

12:43

to experience physical symptoms without seeking reassurance and safety might

12:46

feel completely irresponsible . Or , like

12:48

if you're a parent , for instance , with intrusive

12:50

thoughts about harm , being willing to let

12:52

those thoughts be there might feel absolutely

12:55

unthinkable . That's okay . Like

12:58

listening to my words today might resonate

13:00

at some level , but

13:02

actually putting them into practice might take some time

13:05

, and I say this all the time

13:07

you get there , when you get there for your own reasons

13:09

. Be patient with yourself and recognize

13:11

the factors that might be unique

13:14

obstacles in your sort of brain

13:16

rewiring quest or journey . I

13:18

hate the word journey , but I just used it anyway . That

13:20

sucks . Anyway

13:26

, what we're really talking about here is opening ourselves up to a learning approach to anxiety

13:28

. So , instead of seeing each anxious moment as a threat to be eliminated

13:30

which we now know isn't

13:32

even possible on a consistent level we're

13:35

trying to see it as an opportunity to learn

13:37

something new about ourselves and our sense

13:39

of self-efficacy and our strengths

13:41

and our capabilities and what

13:44

we can really do if we're

13:46

pressed to do it , and then what we can learn

13:48

from that . So , when you feel that

13:50

wave of panic coming on , instead

13:52

of immediately fighting it , you might

13:54

wind up asking what can I learn

13:57

if I let this be here ? When

13:59

those disturbing thoughts show up , instead of instantly

14:01

trying to solve them ? You might wonder to yourself

14:03

well , what happens if I didn't engage with

14:05

these , even though I can clearly hear them ? What

14:08

happens if I don't answer them or have a conversation

14:10

with them ? But here's the part that

14:12

will start to trip people up , and I almost

14:14

feel like I need to say this twice , but I

14:16

will spare you that repetition

14:18

. When you're building these new

14:21

pathways , like I said before , the

14:23

old ones do not disappear

14:25

. You're not going to stop

14:28

having anxious responses or

14:30

scary thoughts . The goal is

14:32

never to not feel

14:34

anxiety again . The goal here

14:36

in the rewiring is to build new pathways

14:39

that give you options and choices

14:41

when anxiety shows up . But the old pathways

14:43

are still there . That's true , and

14:46

this is why people often get really frustrated in recovery

14:49

. They will say things like I'm doing

14:51

everything right , but I still get those weird breathing

14:53

sensations , for instance , or I'm having

14:55

those terrible thoughts or my heart

14:57

still races whenever I even think

14:59

about getting in the car and driving away from

15:01

my house , which might be my safe place Then

15:04

they see that as a failure because they're

15:06

expecting the rewiring process to

15:08

happen , almost because they just wanted

15:11

to before having experiences , and

15:13

they're hoping that the rewiring process will

15:15

eliminate those responses

15:17

, or that resistant response or

15:19

that anxious response or that fight

15:21

or flight response . That's not the way this

15:23

works right and that's not failure

15:26

. If you feel the fear or

15:28

you have doubt , or you have the thoughts

15:30

or you have the symptoms , it's simply not . Having

15:33

those things and working through them is part

15:35

of the rewiring process . If we're

15:38

talking about rewiring an anxious brain , we

15:40

cannot rewire an anxious

15:42

brain unless we are in

15:45

the anxious state . There's just

15:47

that part of the deal . We have to activate

15:49

the anxiety , to feed new information

15:51

into that model , and that's where the rewiring comes

15:53

from building those new pathways . So

15:56

remember we started with the idea that there's no delete

15:58

button in your brain . Those sensations and thoughts

16:01

will still show up . But when

16:03

we do rewire and build

16:05

new pathways which really what we're doing

16:07

is not necessarily rewiring but adding

16:09

wiring . Maybe that's a better way to say it where

16:11

we're adding more wiring , more

16:13

circuits . When we add

16:16

those new pathways , when those

16:18

scary things show up , you have

16:20

different options for how to respond

16:22

when they do , and that

16:24

makes a big difference , because having

16:27

options and how we respond is the thing that

16:29

frees us from the restrictions or

16:31

the conditions or the I can't , or

16:33

I can only if I have my safe person

16:35

or whatever it happens to be . But

16:38

the reality is that recovery

16:40

often looks like being more anxious in the short

16:43

term . This is true , again , if we can only

16:45

rewire by activating

16:47

the anxiety . If we have to activate

16:50

the fear , to write new information

16:52

into that model and build new pathways

16:55

and add that extra wiring , then you're

16:58

doing the opposite of what your brain has been

17:00

telling you to do . In the short term , you're

17:02

choosing to not run away from a racing

17:04

heart , for instance . You're choosing not to try

17:06

to frantically and urgently solve

17:09

your disturbing or intrusive thoughts . You're choosing

17:11

to let that dizzy feeling be there

17:14

while you continue your day

17:16

, which is not easy . And

17:18

that's where courage comes in . So this

17:20

isn't like movie Hollywood kind

17:22

of courage where you're just fearless and competent

17:24

, looks like nothing bothers you . This is

17:26

like the real kind of like actual , daily

17:28

, real person coverage , where you are scared

17:31

and unsure and uncertain and

17:33

not quite convinced that you

17:35

should be doing this , but you're willing to

17:37

try it anyway , you're willing to learn

17:40

. Maybe you're willing to be surprised

17:42

about what you might discover about yourself Because

17:44

, remember , in the context we're in right

17:46

now , even though the thoughts trigger

17:48

feelings about being in danger

17:50

, even though everything feels very scary

17:52

, even though it feels like something as bad as going to happen

17:55

in our context disordered anxiety

17:57

we feel afraid , but we are still

17:59

safe . You have to live there

18:01

. You got to start there first . So

18:04

remember , there's no rewiring to be

18:06

done , no new pathways , no

18:08

new options to open up . If you stop

18:10

at what it feels like Correct

18:12

, it does feel unsafe , but

18:15

it is not . That is a core

18:17

component of everything we talk about here . So keep

18:19

that in mind as we go , and I

18:21

think the key here is sort of finding

18:23

your starting point , wherever that might

18:25

be . You start where you are right , being willing

18:27

to learn from that experience , wherever it

18:29

is at the moment . So maybe you're

18:32

just not ready to have a full-blown

18:34

panic attack without fighting it . Many

18:36

people listening to this are at that point

18:38

. I'm just not ready to do that , drew , and guess

18:40

what ? That's okay . Maybe you could start

18:43

by willing to feel slightly elevated anxiety

18:45

for a few minutes without running or fighting it . Or

18:47

maybe you're not ready to completely ignore

18:49

your disturbing thoughts . I get it Feels

18:52

wrong to do that , feels too dangerous , that's

18:54

fine . Perhaps you can sort of practice letting

18:56

just one thought pass by without

18:58

engaging with it , test it , experiment

19:01

. We talked a couple episodes ago about the

19:03

use of micro exposures . That counts

19:05

too . That's an opportunity to start to do little

19:08

experiments and test things

19:10

out without going all the

19:12

way in and diving completely off the cliff . To

19:14

start to open yourself up to the possibility

19:17

that like , oh , if I do have these other

19:19

experiences , I do wind up okay , so

19:21

I can start having trying these

19:23

new things , trying different options , behaving

19:25

differently , feed new information into the model

19:28

, build new pathways on top of

19:30

the old ones or next to the old ones , add more wiring

19:32

and rewire , if you will

19:34

. Rewire is probably the wrong word . Now that I

19:36

think about it . Anyway , what

19:39

do I want to talk about ? Let's talk about again

19:41

. This is not about just thinking your

19:43

way into new beliefs or

19:45

new pathways or rewiring or

19:47

adding wiring just by talking or thinking

19:49

or listening or discussing . It has nothing to do

19:51

with positive thinking . It has nothing to do with telling

19:54

yourself everything is fine over and over and over

19:56

. That's never going to work . This

19:58

is about having these actual experiences

20:00

that teach your brain , through practice and repetition

20:02

, that you actually can handle the

20:04

things that you have been hellbent

20:07

to avoid for maybe a very long time

20:09

, which is really difficult . I get it . So

20:12

, before we wrap up , I want to be clear

20:14

about something , and I want to go back

20:16

to this again because I think it's so important . More

20:18

and more and more I see , especially as the audience

20:20

grows , people that feel a little bit annoyed

20:23

because they feel like I'm trying to just , oh , just do

20:25

this , just do this . It's not just

20:27

. None of this is just . This is not easy , it's

20:30

not comfortable , it's not a quick fix

20:32

, but

20:34

my theoretical orientation toward anxiety

20:37

disorders , which is based on just decades of

20:39

data and a mountain of evidence we have a lot

20:41

of data that tells us this is it . This

20:43

is kind of the way forward , right , it is the path

20:45

to recovery , not because it makes anxiety

20:48

go away forever . Remember , that's not possible

20:50

. There's no delete button in your brain , in

20:52

your nervous system , but because it teaches

20:54

you that you can live your life even

20:56

when anxiety is present

20:58

. I can have options . There

21:01

are other alternatives other than declaring

21:04

failure , running , getting my safe person , looking

21:06

for help , restricting my life . There are other

21:08

options . I can learn that through experience

21:10

, taking risks and learning that I'm more

21:12

capable than I've ever given myself credit for . That's

21:15

really what rewiring

21:18

an anxious brain means . It's not

21:20

about learning to stay calm all the time . It's

21:22

not about managing your symptoms . It's not about biohacking

21:25

. It's not about regulating your nervous system . It's not about managing your symptoms . It's not about biohacking

21:27

. It's not about regulating your nervous system . It's not about preventing panic attacks

21:29

or disturbing thoughts . It's all about

21:31

building those new pathways that give you options

21:34

and alternatives when

21:36

your anxiety shows up . It gives you

21:38

your choice back . It helps you recognize

21:40

that you do have choice and then exercise

21:43

that choice . It's about learning experience

21:45

that you can handle the very things you've

21:47

been trying so , so hard

21:49

to avoid . So there you

21:51

go . That is episode 307 of the

21:53

anxious truth in the books . I'm not going to do the music thing

21:55

because I'm frankly tired of editing that , so

21:57

I will just say if you found this video

22:00

or this podcast episode helpful . If

22:02

you're on YouTube , please consider liking the

22:04

video and maybe subscribe to the channel

22:06

. If you're watching on YouTube , drop a comment below

22:08

. If you have questions . I do my best

22:10

to respond when I can , even though lately

22:12

I've been very pressed for time to do that

22:14

, but I promise I'll get back in as soon as I can

22:16

. If you're listening as a podcast

22:18

episode and you're on Apple Podcasts or Spotify

22:21

or some platform that lets you rate or review

22:23

this and you dig it , maybe

22:28

leave a five-star rating or even write a short review that tells the world why you dig it

22:30

and it helps more people find the podcast , then it helps more people

22:32

access this information if they need it , and

22:34

that's kind of why I do this to begin with . So

22:37

I appreciate you guys hanging out with me

22:39

every other week Actually , that's what I do this now

22:41

and supporting this thing that I do and those of you

22:43

who listen to Disordered , which is the podcast

22:45

I do with Josh Fletcher every week . Thank you for that as

22:47

well . You find that at disorderedfm . And

22:49

just a quick reminder every single time

22:52

you choose to handle anxiety differently

22:54

, respond to it differently , act

22:56

differently and against that survival

22:58

instinct , taking that risk . Every

23:01

time you do that , even in small , the

23:03

tiniest ways , you're actually helping

23:05

to build those new pathways . That is

23:07

the business of rewiring . Though it may

23:09

take a lot of small steps and take a long

23:11

time , be patient , keep at it and

23:13

see you in two weeks . Take care , we'll see you next time .