Episode 4 – 27th March 2023
How to embrace imperfection
“When I was in rehab, they talk about being perfectly imperfect. And it’s a really great way to live your life and to aim at having your life at being perfectly imperfect. Be as good as you can be, but know that you’re always going to be imperfect, that none of us are perfect.”
Perfectionism, Embracing Imperfection, Mental Health, Anxiety, Depression, Burnout, Addiction, Self-Compassion, Vulnerability, External Validation, Self-Esteem, Academic Paper, Negative Outcomes, Coping Mechanisms, Complex PTSD, Trauma, Creativity, Innovation, Improved Relationships, Seeking Support
In this episode, we dive deep into the world of perfectionism and how it can impact our lives. We discuss the definition of perfectionism, the factors that contribute to it, and the downsides such as anxiety, depression, burnout, and addiction. We also explore the benefits of embracing imperfection, which include increased self-compassion, reduced anxiety and stress, and improved relationships with others. We examine a 2021 academic paper that investigates the relationship between perfectionism and mental health, revealing a significant association between perfectionism and negative mental health outcomes. The paper emphasizes the importance of embracing imperfection and cultivating self-compassion for overall well-being. Finally, we discuss tips for embracing imperfection and defeating perfectionism. Remember, striving to be perfectly imperfect is the goal, and seeking help when needed is always a good idea. So join us as we delve into the world of perfectionism and learn how to overcome it for a healthier and more fulfilling life.
Mentioned in the show
Predictors of resilience after negative life events: The Relationship between Perfectionism and Mental Health: A Meta-Analysis” (2021) by ISadeghi A, Ebrahimi E, Fathi-Ashtiani A, Mehrabi HA which was published in the Iran Journal of Psychiatry and Behavioural Science.
(0:00:01) – Overcoming Perfectionism (6 Minutes)
Overcoming Perfectionism and Embracing Imperfections’ is the focus of this episode, as many people struggle with perfectionism in various aspects of their lives. We discuss the definition of perfectionism, which is the tendency to strive for flawlessness and high standards in oneself or one’s work, often accompanied by a critical evaluation of one’s own performance and a fear of making mistakes or falling short of expectations. In answering Gail’s question, we clarify that striving for excellence is not the same as perfectionism.
(0:06:00) – The Downsides and Benefits of Perfectionism (11 Minutes)
In this chapter, we delve into the various factors that contribute to perfectionism, such as internal pressures, coping mechanisms for anxiety, and its link to complex PTSD and trauma. The downsides of perfectionism are explored, including anxiety, depression, burnout, procrastination, self-criticism, and addiction. We then discuss the benefits of embracing imperfection, which include increased self-compassion, reduced anxiety and stress, increased creativity and innovation, and improved relationships with others.
(0:16:48) – Perfectionism and Mental Health (14 Minutes)
In this chapter, we explore ways to move away from perfectionism and embrace vulnerability, which is a helpful tool in accepting our perfectly imperfect nature. We discuss the importance of letting go of the need for external validation and drawing self-esteem from within. We also examine a 2021 academic paper that investigates the relationship between perfectionism and mental health, revealing a significant association between perfectionism and negative mental health outcomes. The paper emphasizes the importance of embracing imperfection and cultivating self-compassion for overall well-being.
(0:30:28) – Defeating Perfectionism and Seeking Support (3 Minutes)
In this section, we discuss tips for embracing imperfection and defeating perfectionism. If you have any questions or would like to suggest a theme for future episodes, feel free to reach out through social media or leave a voice message on the podcast’s Spotify landing page. Remember, striving to be perfectly imperfect is the goal, and seeking help when needed is always a good idea. Thank you for your support, and don’t forget to leave a comment or give a five-star review to help spread the word about the podcast. Embrace your imperfections and reach out for support if necessary.
The 10 Takeaway Tips This Week
2. Identify the root cause(s) of your perfectionism.
3. Practice self-compassion.
4. Set realistic goals.
5. Reframe your negative self-talk.
6. Embrace vulnerability.
7. Focus on the process, not the outcome.
8. Practice self-care.
9. Seek support.
10. Celebrate the imperfections.
Watch the episode
Good day. This is Nick Boudic. Welcome to episode four of the reboot your thinking podcast This is the podcast that reimagines mindset, mindfulness, and mental health from the perspective of somebody who gives and gets therapy. It’s really nice to have you here today. Thanks for joining us.
This topic is overcoming perfectionism. And embracing imperfections. So I know that this is a big topic for a lot of people certain for a lot of people I know. Personally, as well as professionally. People who are my clients struggle with perfectionism quite a bit. I know that it’s something that’s pretty kind of even though it’s broadly out there, it’s kind of misunderstood too, and there’s a there’s a bit of a division between people who do live with this stuff and people who do not, which makes it really hard also to for the people who do live with it to kind of get their head around that.
And I’m actually doing this topic this week because of a submission that I had a question from one of our listeners, which is awesome. Her name is Gail, and she asked, I wrote it down, so I didn’t messin’ up. Gail asked, what is it? What is perfectionism? And how can it be a bad thing to try to be really great at something and not make any mistakes. And, you know, on the Facebook Girl, it does sound pretty stupid to talk that down and pretty pretty harsh on people to say, oh, you know, don’t try and be great. Don’t try and be excellent. But that’s not what perfectionism is. That’s not when it becomes debilitating issue, and that’s what we’ll talk to today. Out. So thank you so much for your message, Gail. And if any of you guys have a message, you would like a question or a message. You would like answered on Spotify, you can click on messaging and leave a voice message, and then I’ll I’ll play your voice message on the podcast that where we answer question or you can just hit me up across the socials at at Nick Boudic across all the socials. Okay. So what is perfectionism?
Perfectionism is the tendency to strive for flawlessness and high standards in yourself or in the work that you produce or the things you create. And it’s often often kind of accompanied by a critical evaluation of your own performance and a fear of making mistakes or falling short of expectations. It can manifest itself in different areas of life, including your relationships, both employment, personal relationships, in your work, in academics, definitely. In creative pursuits. And it can lead to a range of kind of negative consequences like anxiety, self doubt, procrastination, and burnout, and just, you know, get more stuff there. So I I I can’t achieve the perfect results. So I’m not going to achieve a result at all. So and just sort of I I guess in in in response direct response to Gail’s question. Well, having high standards and trying to make really great things and trying to make no mistakes can be a positive trait.
Dynamism becomes problematic when it interferes with your ability to enjoy your life, to pursue meaningful goals, and to maintain healthy relationships. So it’s not it’s not a problem. Like, there’s a difference between striving for excellence. And perfectionism. Driving for excellence is fine and great. Like, it should be encouraged. You know? But when it becomes you weaponize that against yourself as in any kind of a digital or or process that becomes unhealthy, then that is dangerous. That is a problem. That is problematic. It’s something that you that we have to work on otherwise. It can lead, as I said, to all sorts of things anxiety, burnout, depression, and different psychological issues down the track. So that’s what we’re gonna talk about today because perfectionism can have drastic really effects on on mental health and and not in a positive way.
So let’s let’s answer a few different questions that come up regularly about perfectionism when I’m working with clients and when I’m just talking about it on stage and different things. So these are the questions that that I think cover the spectrum of of what perfectionism of perfectionism is. And how it can hurt us down the track. So what causes it? What causes perfectionism? There’s it’s usually a combination of things rather than just one, but each on that list of things that it could be includes pressure from society, you know, to feel a certain role or to be a certain way or to get a certain mark or to work to a certain standard or whatever. So societal pressure is a big one. Family expectations is a big one. Particularly depending on on different cultural representations, you know, it can be really, really difficult not to you know, to not live up to certain standards and expectations of one’s family. And so you try really, really, really, really hard not to make any mistakes and to be be the best. And, you know, it bites you on the bum when it turns into perfectionism. So that’s another one. And then internal pressures. So sometimes you know, I’ve I’ve worked with a couple of clients who are perfectionists and their family environment, their parents, their siblings, do not have that trait at all. And so it’s not like they’re in this pressure cooker family where they must achieve and they must Excel, they just have that internal pressure, and that can be as a result of all sorts of different things.
And trauma can certainly be one of those things. But Internal pressures is is definitely a standalone. Can be a standalone symptom or or reason factor. I guess, that contributes to perfectionism. I can’t even say it. That would annoy the perfectionist definitely. It can also be a coping mechanism for for anxiety and and insecurity generally. You know, if if somebody lives with a generalized anxiety or a very specific trauma based anxiety, than to be perfect can actually be a bit of a coping mechanism.
And I find this quite a bit in the trauma work that I do with clients that for whatever reason, the perfectionism is in them to point where they not only have to be the best version of themselves or whatever, but they really want to be my best client. They wanna be the best, you know, this not necessarily the sickest or anything else, but, like, try the hardest and make sure I know they’re trying the hardest and and, you know, all that sort of stuff. And I don’t care about that. You know, I I said, I mean, I care that they try hard, but I don’t care in comparison to other clients or other people. So sometimes it can be a very limiting thing in that way as well.
And the other thing is that it can also be linked and there’s some data and research, lots of research on this actually that links it to complex PTSD and and complex trauma. Where even to the point where the perfect result is being chased to win the approval of the person who has been the abuser in a traumatic relationship or a traumatic family dynamic. Before. It can be really messed up in that way. And so yeah. That’s why it’s not just striving for excellence, and that’s why it’s important to delve into these things further and to make sure that they don’t turn into, you know, perfectionism and the the many different dangers that come from those things as well.
So the next question would be, what are the downsides of it then? You know? And and I I I know that we just sort of talked about a few of those, but but let’s be really specific about it. Right? So number one is anxiety. Like this Anxiety is the biggest downside of of perfectionism because it can just be the trigger and the result, you know, it can lead what it it can be what leads someone into perfectionism as well as the result of it. And so, yes, this is never ending trauma circle of anxiety is really painful. For people and really difficult to get out of.
Depression also can come out of it, you know, when you just can’t achieve, when you just can’t make yourself vulnerable enough to be imperfect. It can it can lead to that, that I can lead to burnout you just go, where you just put your hands in there and go, well, I can’t I can’t do it anymore. If I can’t do it perfect, I’m not doing it at all. Procrastination, where you just And and procrastination is a interesting topic in itself because a lot of people put things off until the last minute, but procrastination is that pathological or I’m I know I have to do these things, but I’m not going to do them. I’m I’m just gonna keep putting them off until I absolutely have to do them or I don’t have to do them anymore and someone else does them or or whatever. So it’s not just putting things off until the last minute, It can be a lot deeper and a lot more complex than that.
Self criticism is another downside of it. You know, we I talk a lot on here about self talk and how we speak about ourselves to ourselves. And that self criticism can definitely be the downside of infectionism. If you’re if you’re trying to create something perfectly and you can’t do it, then it then the very first person you’re going to blame for that is yourself. And it can be very very limiting to the point where you just will never achieve that perfectionism anyway, but you’ll still keep trying, you know.
Perfectionism can hold people back from achieving their goals really and and living fulfilling lives. And one of the other downsides of factionism that isn’t spoken about Marchy’s addiction. And there is definite links between perfectionism and addiction and and both as a coping mechanism as well as a leading primary addiction source that that that, you know, when a when a mind is so concentrated on being the best at something and they can’t be, there’s a way to feel that. As well as a way to punish ourselves for that, and that’s where both that’s where addicting agents come into both of those sides of it. So it can be very, very dangerous.
So what are the benefits then of embracing imperfection? And and I know that, you know, when I was in rehab, we they talk about being perfectly imperfect. And it and it’s a real it’s a real great way to sort of live your life and to to aim at having your life at being perfectly imperfect. So be as good as you can be, but know that you’re always going to be imperfect that none of us are perfect. And, you know, to be as close to that as you can be and to be content with what you are is really really important. When you embrace imperfection, it gives you a chance to increase your self compassion. So, you know, we spoke in the last podcast I did about resilience that self compassion is the thing that triggers resilience. And and so if we if we’re gonna need resilience down to track them, then we’re gonna need self compassion now. So that’s really important. So the first step that’s what gets increased when we embrace our imperfection. It can reduce our anxiety and reduce our stress. It can increase creativity and innovation, you know.
I often talk about there being no no creativity without vulnerability. And if we’re not making ourselves vulnerable, if we can’t do that because we’re we striving for perfection. We can’t get that. We don’t wanna be imperfect. We don’t wanna be vulnerable to that. Then that’s going to obviously affect you know, whether we can stay away from perfectionism, whether we can be content, whether we could be happy, you know. And the final thing the final benefit, I guess, of embracing imperfection is that it ends up in improved relationships with others. Because one thing about perfectionist is it’s it’s one thing to expect that of yourself and to drive that in yourself and to strive constantly to be perfect you know, in the futile chase to be perfect, but often sometimes it can be it can also leak into our relations relationships with others, which makes it difficult as well because nobody wants to be with that guy. Nobody wants to be have the expectations set so ridiculously high. I’ll never achieve it and then be punished for it when they don’t. So you definitely improve relationships and and have better relationships with other people and friendships, rather people once you can embrace your own imperfection.
Next question is, what are some strategies for overcoming perfectionism now? I’m gonna give you ten really good tips to take away this week as I always do at the end. But just before we get there, you know, setting realistic goals is a good way to sort of chip away at the imperfection realistic goals that you can track the progress of and then celebrate victories along the way. Little wins along the way. That’s one thing, reframing negative self talk. Again, you know, it’s it’s no kind of secret. That’s a big thing for me. And and something we’ll talk about most weeks really because I think it’s the key to so many things. How you speak about yourself to yourself is is much more important than how you speak about self to others or how others speak about you. So that’s a a big strategy for overcoming it. Practicing self compassion obviously because then you can be more resilient. For a start, but self compassion is just a good thing anyway. And it can actually let you off the hook if you don’t achieve perfectionism in whatever you’re striving to be. It can be the first step that kind of breaks that down a bit and dilutes that down a bit.
Focusing on the process rather than the outcome is an important strategy, you know. Done is better than perfect. Is something that I kind of live by. And and I I work with a lot of small business people and a lot of entrepreneurial people and and they are very much focused on it has to be finished and has to be perfect before I’ll put it out there. And and, you know, it’s just not true. If you put out version one point o, then version one point one, once the market gets a look at it and tries to twiddle around and make it a bit better, give you feedback and whatever, then it’s gonna one point one is gonna be way better than one point o. So anyway, that’s focusing on the process rather than the outcome is is is an obvious one for me because I struggle the work of both working with business clients, like, in coaching sort of system. Like, country sort of environment and therapeutic environment as well, even though they’re mostly both of those things anyway.
Self reflection, Here’s another one, you know, if you engage engage in self reflection and introspection. So look looking within yourself to identify your own perfectionistic tenancies. Understand where they come from. What are the triggers of these things? Why does it? What does it mean? Why do you need it to be perfect? All all of those things? A really good strategies in order to overcome it, you know, just to make yourself aware of those things can be really helpful. And then ways to sort of boost your self reflection then if you were staying on that tech for abilities to include journaling in your daily routine, speaking to a therapist. Obviously, he can help you with that. But yeah, there’s there’s a lot of good stuff that comes out of an increased introspection, an increased self reflection. That can help you to overcome perfectionism.
And then the last question in this bit is, well, how does mindset intersect with with in with perfectionism then. And there’s a few ways really accepting mistakes as opportunities for growth and learning. You know, instead of just accepting or not accepting mistake, but just in experiencing a mistake and knowing what and saying, well, yeah, I’m a fuck up. That’s why I do that. I always do that. That’s that’s that growth and fixed mindset we’ve talked about before on here. You know, if you can accept that mistakes that you’ve made, opportunities for you to grow from and to learn something from, then, you know, that’s that’s a great sort of change in your mindset, and that’s a way that mindset can change perfectionism.
Another way is by embracing vulnerability. And, you know, to really be less conscious of what could happen if somebody knows that you’re not perfect. And the and the great way to realize that is to realize that everybody already knows your imperfect because everybody is, you know. Like, there’s no such thing as the ideal perfection in humans, we’re always gonna make mistakes. We’re always going to push and strive for something we we’re not perfect at, and that’s the great part about being human. So to embrace vulnerability is actually a really helpful tool in order to, yeah, move move away from perfectionism move move towards being perfectly imperfect. And then the last one is to let go of the need for external validation. So many of us are still trying to get our esteem from our side, esteem from external factors, from people, from places, from things, from having a nice car, from having money from having a nice home, having a nice pair of shoes, whatever it might be. Right? And so once we can let go of the need for that, and instead search for an ability to draw our steam more from within, then we’re going to be accept being perfectly imperfect a lot more readily.
So today’s academic paper that goes along with perfectionism. So each each one of these sessions are going to include pre reviewed scientific paper for you to maybe ever look at or at least just learn from the results of or the findings of. Because I wanted this to be evidence based. I don’t just want it to be me rambling on about stuff that I think. So the paper this week is entitled the relationship between perfectionism and mental health, a meta analysis. So a meta analysis just means that the authors looked at lots of different studies. In this case, it was fifty three different studies. And they then create a study out of though all of those and sort of summarize it. This is a paper from two thousand and twenty one, so it’s fairly recent. And it’s from the Journal of Psychiatric psychiatry and behavioral science. Again, I’ll put the link and the description of the paper in the show notes. So if you wanna check it out, you can do that.
This paper’s really handy is paper’s really good because it’s a meta analysis for start, so it shows, you know, lots and lots of different findings. This one had, as I said, fifty three studies, and the total sample size was over twenty two thousand people. So that’s a big collection of people and a big collection of data. And it really examines the relationship between perfectionism and mental health. Now I mean, it’s kind of a given, I guess, that perfectionism isn’t great for your mental health, but anyway, this paper investigated that to a to a granular level and including a whole range of sort of mental health outcomes that are made worse by perfectionism, including depression, anxiety, stress, and just kind of overall psychological distress, you know. And it and it found that perfectionism is significantly associated. With with those negative mental health outcomes. So not just positively associated, not just associated, but significantly associated. So there’s very, very little doubt and very little scientific sort of backing that there is no link between perfectionism and and a disturbed mental health and mental illnesses. So if you’re someone who lives with perfectionism and you’re not investigating that for the benefit of your own mental health, or if you are living with perfectionism and a mental illness, then, you know, it might be helpful for you. You might be at some benefit from speaking to a therapist or a mental health professional and just looking into that and seeing if what can happen because it’s not gonna get better. As this paper says, you know, the longitudinal nature of that doesn’t get any better and it gets worse for for as long as those traits are in place that perfectionism is in place.
This this study also found that maladaptive aspects of affectionism, say that the ways that in other words, the way that people deal with their perfectionism in a way that’s not healthy or a way that’s not positive. It’s like, concern over mistakes and doubts over their actions inability to make decisions procrastination as we talked about before has a stronger association with mental health outcomes than adaptive aspects such as, you know, high personal standards or just being organized. So back to Gail’s question, you know, how can it be a bad thing to try to be perfect? Well, this this study showed with a huge sample size that there is a much stronger association with mental health with mental poor mental health outcomes when there’s maladaptive processes than just comparing, you know, somebody who tries really hard. So Yeah. That’s that. And then, you know, it sort of just reinforces this paper, reinforces really the notion of embracing imperfection and cultivating that self compassion for for our mental health and our overall well-being. It’s yeah. There’s a bit of jargon in this one too, I guess, but if you if you just read the the abstract and conclusion, you’ll get a lot from that, particularly if you’re somebody who lives with affectionism and wants to make some changes, some positive changes in your life before it really starts to be maladapt even really starts to hurt you. And others who are who are trying to help you in your life as well. Alright.
So this is the final section the ten tips that I want you to take this week. If you are somebody who lives with perfectionism and going, cultivate and work out and and try to put in place so that you can be the better best very best version of yourself without this stuff hanging over your head going forward. Number one, recognize the difference between healthy striving and perfectionism. Right? So perfectionism is is the unhealthy and unattainable standard. While healthy striving focuses on personal growth and your development and self development and just trying to be trying to be great. Right? There’s a big big difference between those two things. One’s Maladapt, even one is very, you know, productive. And and being able to differentiate between those two and having the self awareness to recognize the difference between those two is going to help you going forward.
Number two, identify the root cause cause or causes of your perfectionism. Right? So Recognize the underlying factors that fuel your perfectionism like external pressures, internal pressures, family expectations, past experiences, whatever it is. If you can identify the root cause of it, then you can work on it. Alright? If you can’t if you can’t do that, initially, then then speak with the therapist and they’ll be able to help you do that. That’s something that we do very well and and often. But often honestly, you you really know what this thing is anyway. You know it’s the oh, it’s the pressure my parents put on me or it’s the pressure I put on myself so that I could be the best child or whatever. You know, whatever it might be, you’ll be aware of it most probably. But identifying it and calling it out and writing on it Right? Meditating on it or journaling on that will definitely be helpful for you going forward this week.
Number three, practice self compassion. One of my favorite things, treat yourself with kindness, forgiveness, understand when you make mistakes or fall short, of your goals. Give yourself a break. You know? That that’s the that’s the real message here is you’re not your mistakes. Right? You’re not your negative actions. They are things that you’ve done and things that have happened to you. But that’s not who you are. You have your own identity. So try to try to give yourself some self compassion and you’ll be able to see that stuff and and start moving forward. And before, set realistic goals. Break down the large goals into smaller achievable steps. You’ve heard me say this a few times probably. You know, it’s big goals down to small goals. Track your progress. Celebrate your ends. I think this is a really important kind of thing. That makes you more flexible with your expectations, but also makes it more likely that you can celebrate the great stuff you do without it having to be perfect in in order to celebrate.
Number five, reframe your negative self talk. Another thing I bang on a lot about, challenge your inner critic by questioning the evidence from your negative thoughts. And replacing them with more positive and realistic ones. There’s very little when when I work with my clients and they say they tell me how they speak about themselves or what they say themselves. They’re self taught. It’s very I can’t think of a time where I haven’t been able to reframe that into something a lot more positive and a lot more beneficial. So again, if you can’t do that yourself, then reach out to somebody else who can help you. But yeah, practicing reframing of negative self talk is is a super important one.
Number six, embrace vulnerability. So reorganize your vulnerability into something that you realize is a natural part of the human experience. And something that allows us to connect with ourselves on a deeper level, you know. It’s a very superficial thing not to be able to recognize your vulnerability or show it. Or, you know, be vulnerable in any way. You’re just getting the top level of people all the time, which kind of isn’t great. Compared to the rest of the good stuff that’s underneath. So, you know, embracing your vulnerability is gonna be a good thing for you this week. I’m a seven. Focus on the pro process. Sorry. Not the outcome. Done is better than perfect. Right? Emphasize the journey rather than the destination for yourself, appreciate the progress you make along the way. Celebrate your little wins. These are important.
Number eight, practice self care. Another thing that’s a theme through everything that I talk about it seems, but taking care of your physical health, your emotional health, your mental well-being, and doing that through exercise, through healthy eating, relaxation techniques, journaling, meditation, positive social interactions, having having good times with friends and family. All those things are really helpful for practicing self care, which is also helpful for getting you back towards the perfect being perfect and away from perfectionism. Number nine, seek support. So, you know, talk to a trusted friend, a family member, someone who you can rely on, who you know isn’t gonna judge you and hold your space for you or or a mental health professional if you don’t have that or even as well as that. About your perfectionism and explore some strategies, you know, for overcoming that. Yeah. It’s obviously a big one for me to tell you, but yeah, I I totally believe in that.
And then the final one is to celebrate imperfection. Right? Recognize that imperfection is a normal part of our experience as human beings. And and also that it can really lead to some growth you know, it can lead to self development, it can lead to creativity, it can lead to innovation. It’s not the it’s not the be all and end all. You’re not gonna, you know, die from being imperfect. In fact, you’re going to live. You’re going to sort a lot of things out that you wouldn’t have been able to otherwise. You’re gonna learn a lot that you wouldn’t have been able to otherwise.
And I I can’t recommend enough the striving to be perfectly imperfect as opposed to just striving to be flat out perfect. You’re always gonna disappoint yourself. It’s always gonna hurt. And you’re gonna drive the people around you really mad. You know, and because all they want for you is to recognize your worth and all you want is to increase your worth all the time. And you might just miss out on some really good stuff along the way.
Alright. So that’s that’s my tips for this week. To embrace imperfection and to sort of defeat perfectionism as much as we can. If you have any questions at all, please hit me up on all the socials. I’m at Nick Battage across all the socials. On the shot on the Spotify landing page, you can click on message and you can leave a voice message there. For me, which I’ll feature in the next podcast and future podcast if you wanna do that. If you wanna ask me any questions or set theme for any of these, then please do so. And I I’m happy to do the research, find a paper, and bang on about it for a bit for you. Alright. I hope you’re having a great day wherever you are and struggling to be perfectly and perfect this week.
Alright. Thank you for listening to the sept so that’s the reason you’re thinking you’re thinking. I really appreciate your support. You know, I’m stoked to have this part of my audio. So If you like what I’m doing here, please think about leaving a comment or giving me a five star view on whatever you are listening to. It really helps and I’ll be really great. And follow me, I am acne bad itch across all the socials or visit me website at w w w dot mickboutage dot com. Send me a voice message or any questions you would like to answer and you could be featured in a terminal episode. This track is good person for the hot wings. It’s a very easy process part of a song called music. And please remember, it’s okay to seek help and support. If anything I’ve talked about today has resonated with you or follow any concerns, please reach out to a mental health professional or a trusted support system. If you’re in Australia, please call the line for now on thirteen eleven fourteen. You don’t have to go through them.