The Body Keeps The Score Epub Download UPDATED

The Body Keeps The Score Epub Download

Who is Bessel van der Kolk?

Bessel van der Kolk is Professor of Psychiatry at the Boston University School of Medicine. He's been researching trauma for over 30 years and has published over 150 peer-reviewed science papers. He also founded the renowned Trauma Center in Brookline Massachusetts 35 years ago, which has treated thousands of traumatized adults and children.

Basically, he knows what he's talking almost.

Now, you don't demand to be a therapist or a traumatized state of war veteran to benefit from this book. Van der Kolk says trauma is far more than widespread than nosotros've idea. Many people feel childhood developmental trauma while growing upwards. In this volume, he explains exciting new scientific treatments for trauma and emotional healing that go beyond traditional talk therapy or pharmaceutical drugs.

1. Trauma dramatically changes a combat veteran's encephalon, behavior and life

At the showtime of his career, Bessel Van der Kolk worked in a Veterans Affairs clinic. He began seeing many patients who had recently fought in the Vietnam War.

Veterans came into the clinic and told him of the bizarre symptoms they were experiencing:

• They had flashbacks. In the middle of their day, they would suddenly relive a horrific memory from the state of war. I man said he was looking after his baby and when it started crying he suddenly relived the images and sounds of burned and mutilated children he had seen in Vietnam.
• They frequently couldn't their impulses. Many veterans had fierce emotional swings. They had uncontrollable tempers which terrified their families and themselves. In the Veterans Affairs edifice, they often left holes in the drywall.
• They engaged in substance corruption and risky behaviors. To avoid facing the pain or shame around what happened in Vietnam, they turned to alcohol and drugs. They likewise sought out dangerous highs like speeding on a motorcycle.
• Their emotions were blocked. They couldn't feel much dearest or involvement towards their family and friends.

Today Mail-Traumatic Stress Disorder (or PTSD for curt) is a well-recognized mental wellness diagnosis. But in the 1970s the state of affairs was much different. At the time, the give-and-take PTSD didn't exist, simply Van der Kolk had heard of soldiers suffering from war neurosis or trounce shock. Surprisingly, the library at the Veterans Affairs dispensary did not have a single book on whatever of these topics!

And so the veterans were commonly diagnosed with low or substance abuse or a number of other disorders. Van der Kolk believed these diagnoses were not very useful because they described the symptoms, while ignoring the trauma that was the cause of the symptoms.

It was only in 1980 that the diagnosis for PTSD was made official. What was so important almost having a diagnosis?

1. It communicates the fact that PTSD is not a sign of weakness in a soldier, but a real concrete disorder in their encephalon.
2. It allows patients to get the correct treatments that accost the cause of their suffering and not just the symptoms.
3. It allows more research to be focused on the area of post-traumatic stress. Over the last 30 years, the Us Department of Defence force and the Section of Veterans Affairs have spent hundreds of millions of dollars on PTSD research. Before having a clear diagnosis, information technology was difficult to get funding.

Working at a Veterans Affairs clinic, Van der Kolk saw many quondam soldiers had strange problems with memory flashbacks, impulse control and emotional blocks. PTSD was made an official diagnosis only in 1980, which immune these veterans to become the right treatment for their trauma.

2. Trauma also affects the general population far more we thought

In 1982, Bessel Van der Kolk began working at the Massachusetts Mental Health Heart, a hospital where Harvard trains futurity doctors.

His new patients were no longer gainsay veterans. They had been diagnosed with depression, anxiety, bipolar and other disorders. Yet Van der Kolk saw symptoms of trauma in them that were all too familiar. He began to wonder if trauma was the true crusade of much of their mental suffering.

Research into Adverse Childhood Experiences

In 1995, a large study of over 17,000 people was washed to gather data about the effects of adverse childhood experiences. This is at present known as the ACE Study for short. Information technology's considered very influential in the globe of psychiatry. The ACE Study found a surprisingly high percent of people go through traumatizing childhood experiences.

Research past the Centers for Disease Command and Prevention has shown that one in five Americans was sexually molested equally a child; i in four was beaten by a parent to the bespeak of a mark being left on their body; and 1 in three couples engages in concrete violence. A quarter of usa grew up with alcoholic relatives, and one out of eight witnessed their mother being beaten or hit.

The ACE study found that the more agin childhood experiences someone had, the greater their risk for attention problems, chronic depression, booze corruption and suicide attempts.

For example, people who reported at least four adverse childhood experiences were seven times more likely to say they were an alcoholic, compared to people with zilch experiences. They too found a correlation betwixt having these adverse childhood experiences and afterward having fiscal problems and existence involved with domestic or sexual violence.

Attachment Theory

Taking a step back, many children may not have a caregiver who is overtly calumniating, but they are physically absent-minded, emotionally neglectful or out-of-sync with their child.

In the 1950s, psychiatrist John Bowlby noticed that infants who were separated from their mothers in infirmary for a long time were more likely to die. At the fourth dimension, information technology was normal for hospitals to restrict parents from visiting their children, often to i hour per week. Bowlby showed how sad this parental deprivation was to children, and policies around hospital visits changed.

These early on discoveries grew into Attachment Theory. It'due south obvious that a small kid is very focused on their caregiver, the person they are totally dependent on for survival. Inquiry shows that if the caregiver is not emotionally attuned to their kid, if they do not respond to their crying or pleading, or if they get out for extended periods of time, then this can disrupt the formation of a secure attachment bond between the caregiver and the child.

Attachment Theory also says children develop alternate coping styles attempting to go the best intendance they can from their out-of-sync caregivers. They go either overly anxious for connexion or avoidant of it altogether. So this first disquisitional human relationship with your primary caregiver becomes an inner emotional map that can shape many of your adult relationships.

Tragically, many children practise non have anyone they feel safety effectually. They don't accept an developed they tin rely on as a secure base from which to explore the world. There is a connection here with trauma, people with a disrupted zipper manner don't feel safe in their body and don't feel people can be trusted for emotional support.

No Diagnosis, No Treatment

For decades, Bessel van der Kolk has been trying to create a new official diagnosis for victims of interpersonal trauma and neglect. In both 1994 and 2009, he worked with groups of trauma experts to recommend a new more full general trauma diagnosis be included in the DSM volume, the bible of psychiatry. Both times their recommendations were rejected.

The situation is like to PTSD l years ago. Without a diagnosis available for childhood or interpersonal trauma, patients must instead be diagnosed with a multifariousness of other disorders, from depression to anxiety to bipolar to attention disorders. At worst, these labels only describe the surface-level symptoms they are experiencing, while neglecting the underlying cause. This means patients cannot receive constructive handling for their trauma. (It would be like a medico diagnosing y'all with a pare crash-land rather than a cancer neoplasm.) The focus of treatment oftentimes becomes controlling patients external behavior with medication or whatever therapy is currently favoured.

Later on, Van der Kolk saw familiar signs of trauma in his general patients who'd been diagnosed with depression, anxiety, etc. Inquiry now shows adverse childhood experiences of abuse or fail bear on many people well into adulthood. Merely this developmental trauma is not withal an official diagnosis which makes it hard to care for.

3. A traumatized encephalon is stuck in either fight-or-flying or close-downwardly mode

Many studies have shown trauma causes actual changes in the brain. Afterwards someone survives a life-threatening situation, their encephalon functions differently.

In a part of our encephalon called the amygdala, we all accept an alarm arrangement chosen the fight-or-flying response. Information technology's usually a positive thing, putting your body on loftier alert so yous tin can survive potential danger. When the danger passes, the stress hormones are flushed out of your body.

Nonetheless, when someone has been traumatized, this alert organization becomes overly sensitive to signs of danger. At the slightest hint, the brain and body is flooded with stress hormones, causing bewildering changes to how someone feels and reacts. In the long term, the constant stress hormones can cause many physical health issues.

The stress hormones of traumatized people, in contrast, take much longer to return to baseline and spike rapidly and disproportionately in response to mildly stressful stimuli.

By the manner, if yous want to understand the science of how the human brain works, ane of the best teachers is Stanford Professor Robert Sapolsky. In his book Carry, he explains human behavior through neurons, hormones, genes, childhood development and more. If that interests you, then go read our summary of his volume Conduct by Robert Sapolsky.

Trauma tin can hijack someone'due south imagination, forcing them to stressfully relive the trauma once more and over again. These are called "flashbacks." Studies evidence during a PTSD flashback, the aforementioned brain regions are activated every bit during the initial trauma. They are not just remembering what happened, they are reliving it as if information technology's happening now. For example, some combat veterans feel intensely distressed hearing fireworks considering the sound brings them dorsum to the gunshots they heard during combat.

Can you imagine that? Reliving terrifying scenes while shopping in the supermarket or trying to alive a normal life.

There is also i last emergency arrangement. If at that place's no way for someone to escape danger, then their body activates something called the dorsal vagal complex. This makes them freeze, close down or collapse. Long afterward the trauma, their body tin can all the same remain frozen or complanate. Victims of child abuse are oftentimes very physically tense and they are unable to make eye contact. Van der Kolk can immediately know who is a trauma patient in a dispensary but past looking at their trunk linguistic communication.

Trauma causes the amygdala, the alarm system in the brain, to go overly sensitive to potential danger. For people with PTSD, this causes a chronic stress reaction and flashbacks. If someone cannot escape a traumatic situation, their body freezes or shuts down, maybe even long-term.

iv. Traditional therapy and medications are often ineffective at treating trauma

Over 100 years ago, Sigmund Freud and his mentor Josef Breuer published the exciting discovery that talking can release stuck emotions. This was called the "talking cure."

Although Freud's psychoanalysis is not widely expert anymore, the basic thought that talking most negative emotions will resolve them continues to live on. Explaining in detail the story of what you're preoccupied nearly to your therapist is a core role of most therapies today, including the almost popular i called Cognitive Behavioral Therapy.

However, when the source of distress is past trauma and so talking most it alone may not help much. The largest study testing Cognitive Behavioral Therapy for PTSD produced poor results. Later three months of treatment, only fifteen percent of patients no longer had PTSD symptoms. Ane-tertiary of patients dropped out of the study.

It's definitely not a slap-up event when i out of three people can't stand up to finish the handling!

While that kind of therapy based on exposure is neat for some mental health disorders, it is oft non the right tool for trauma. Van der Kolk says the problem is that talking takes place in the rational part of our brain, while the stress response happens in a deeper emotional part of our brain. (An oversimplification, but basically true.) For example, just because someone learns their childhood abuse is causing their depression, that knowledge alone won't cure the trauma.

No matter how much insight and understanding nosotros develop, the rational brain is basically impotent to talk the emotional brain out of its own reality.

If someone wants their emotional brain to calm downwardly and stop flooding their body with stress hormones, and then they will need to learn different methods that tin can accomplish their emotional brain. Therefore the focus of trauma therapy needs to be helping the patient feel safe in their body and live more in the present moment rather than being pulled back into the by. Van der Kolk calls this "limbic organisation therapy."

The pharmaceutical drug revolution

In the 1970s there was a revolution in psychiatry. Mental wellness problems started to be seen every bit chemical imbalances that could be fixed with the right medications.

Indeed, pharmaceutical drugs helped a lot of people. From the 1950s to the 1990s, the number of people living in mental hospitals in the US went from over 500,000 to less than 100,000. Van der Kolk says this was largely cheers to antipsychotic drugs which allowed so many people re-enter the general order.

For trauma patients, the results were mixed. Some data suggested animals with higher serotonin levels in their brains had a less reactive amygdala. Then Van der Kolk decided to try giving Prozac to a few of his patients, a drug that promised to increase available serotonin. Afterwards some promising anecdotal reports, he conducted a larger study comparing Prozac to a sugar pill. They did find Prozac gave a significant improvement in symptoms for many of their patients at the Trauma Dispensary. Only for some unknown reason, it did not aid combat veterans at all.

Psychiatric drugs have helped many people and in some cases they are a lifesaver. Van der Kolk still prescribes them to his patients as part of their treatment. However, he says the pharmaceutical revolution may have done "equally much impairment as skillful." Why?

1. While drugs can dampen symptoms of mental distress, they don't treat the underlying trauma. This means when someone stops taking them, they relapse.
2. The idea that mental health issues are acquired by a chemical imbalance has get widely accepted, which has discouraged funding into not-drug treatments.
3. And when everyone believes mental distress arises from a chemical imbalance coming from within a person, we become bullheaded to the fact that so much suffering is socially caused. From neighbourhood violence, to concrete abuse or parents who are inattentive because of financial stress.

Talk therapy that gives someone insight into their mental distress may not salvage the distress. Because the stress response is found not in the rational brain, simply the deeper emotional brain. Medications can be a lifesaver, but they can't heal the trauma causing the symptoms, so they should be used in improver to other treatments.

5. Mindfulness is an essential skill for restoring control over one's life

In 2004, Dr. Ruth Lanius looked at the brains of 34 severely traumatized people using an MRI scanner. What she discovered was startling. When "normal" people accept their brains scanned, they typically take activity happening in a line down the eye of their brains, a region chosen the Default Manner Network. This part of the encephalon lets usa feel cocky aware, including being aware of sensations in our body. Even so, in the traumatized people there was far less activity in this region.

Traumatized people chronically feel dangerous inside their bodies: The past is alive in the form of gnawing interior discomfort. Their bodies are constantly bombarded by visceral warning signs, and, in an attempt to control these processes, they often get skilful at ignoring their gut feelings and in numbing awareness of what is played out inside. They larn to hibernate from their selves.

The foundation of being control of ourselves is existence aware of what's happening inside ourselves. This is an ability scientists call interoception. If nosotros are not aware of inner concrete sensations until they become unbearable, then nosotros must rely on external means of regulating those emotions, by using medications, booze, drugs, food, compulsive behaviors and addictions.

Van der Kolk says many trauma patients accept a status called alexithymia, which means they cannot feel or describe their ain emotions. So his first steps when working with a new trauma patient is to help them get in affect with physical sensations in their body. He calls this mindfulness, beingness enlightened of what they're feeling in the moment, whether that is tension in a shoulder, coldness in their hands or a force per unit area in their leg.

When a patient is sharing something painful or hard, and then Van der Kolk will often enquire them to pause and feel what they're feeling inside their body. He says the about important phrase in trauma therapy is "notice that," which shifts their focus to what is happening inside them.

While revisiting a by trauma, it is of import a patient remain "grounded." This means continued to physical sensations like feeling their feet on the ground. By remaining in the present, animate calmly and remaining physically relaxed, their emotional brain can acquire that the trauma belongs in the by.

The writer Eckhart Tolle introduced a generation of western people to the practice of mindfulness. In his very pop book The Power of Now, he used direct, simple linguistic communication to explicate how to escape the endless chatter in our minds, which causes an immediate improvement to our mental well-being. So if yous desire to learn how live more mindfully and be in the present, and then get read our summary of The Power of Now past Eckhart Tolle.

Some other way patients can stay grounded is by tapping specific acupressure points on their torso with their fingers. This is closely related to acupuncture and is often taught under the name Emotional Freedom Technique (EFT).

Recently some therapies based on body awareness take shown powerful results. This includes somatic experiencing developed by Peter Levine, and sensorimotor psychotherapy past Pat Ogden. Both are focused on accessing internal concrete sensations of trauma rather than telling the story of what happened.

Traumatized people accept less activeness in the part of the brain related to cocky awareness. The commencement stride of trauma therapy is helping them become more aware of sensations within their body, a skill Van der Kolk labels mindfulness. If a patient can remain mindful and relaxed while recalling a trauma, their emotional brain tin begin to see it equally past.

6. "Top-downwardly" mental regulation can retrain our emotional brain

Our brain has effective ways of regulating its own emotional impulses. This often happens through a office of the brain located near your forehead called the medial prefrontal cortex. Van der Kolk calls this the "watchtower" of our heed, allowing us to step back from the turmoil happening within. Brains scans testify that seconds after the amygdala activates fear, the medial prefrontal cortex activates to tranquillity down the emotional reaction.

Practicing mindfulness strengthens our medial prefrontal cortex, one reason why it'southward and so important for trauma therapy. Van der Kolk says information technology is a "top-down" way of preparation our emotional brain.

Neurofeedback

Some other effective top-downwards way to strengthen our brain against trauma patterns is chosen neurofeedback. The brains of traumatized people are measured to stay in a different electrical frequency than normal people, this is why they take difficulty concentrating and focusing. Neurofeedback allows someone to acquire how to keep their encephalon in a at-home and focused frequency.

According to studies, neurofeedback training improves operation in sports and music. A scientific review of 36 studies found information technology as effective as conventional drugs for treating ADHD. And back in 1991, a small-scale study by Penison and Kulkosky institute pregnant and long-term improvements in PTSD symptoms for 15 Vietnam veterans. This study was later replicated multiple times. Neurofeedback is now used as a treatment in some military facilities for PTSD and Van der Kolk uses it to assist his patients command symptoms of developmental trauma.

What exactly does neurofeedback look like? To find out, Van der Kolk went to the function of a specialist named Sebern Fisher. She put three electrodes on his head to measure brainwave frequencies, connected to her reckoner. The reckoner turned the brainwaves into what looked similar a video game involving spaceships. If Van der Kolk made himself calm and focused, and so his spaceship would start winning the game. Only if he became distracted, then his spaceship would fall behind. So a patient gets firsthand direct feedback whether their mind is in the right frequency, and they tin train themselves to stay focused longer.

Internal Family Systems Therapy

Another blazon of therapy we don't actually have fourth dimension to comprehend in this summary is called Internal Family unit Systems (IFS) Therapy. This therapy helps reduce negative emotional patterns and cocky subversive tendencies people often develop to cope with trauma. During IFS therapy, you learn to recognize there exist individual separate members inside yourself like an inner family unit. When you can compassionately empathize the purpose behind each member, and so yous can create a stronger sense of mindful cocky leadership.

Mindfulness strengthens a part of our brain called the medial prefrontal cortex, which can rein in the impulses of our emotional brain. Neurofeedback therapy is a different way someone can train their brain to remain in frequencies that are calm and focused. It has shown great results for PTSD and ADHD.

vii. "Lesser-up" body-based practices can too retrain our stress responses

We can likewise heal our emotional brains from the bottom up. The vagus nervus is the longest nervus that connects your encephalon with the rest of your torso. And fascinatingly, well-nigh 80% of its fibres run from the body to the brain. This means nosotros can use our body as the bridge to communicate with our emotional mind, allowing us to retrain our threat detection system.

For thousands of years, cultures around the world have promoted practices like Yoga in India, Tai Chi in Cathay or communal drumming in Africa. Modernistic psychiatry is beginning to recognize the deep benefits of body-based practices centred around breathing, movement, chanting and affect.

For case, yoga is very popular today. Non only is information technology almost body postures, only in most yoga schools breathing and mindfulness are very important. This is meaningful because exhaling out slowly activates something called the parasympathetic nervous system in your body, which quiets the fight-or-flight response.

Studies take shown that a regular yoga practice improves symptoms of feet, depression, stress, anger and even physical health problems like high blood pressure level and lower back hurting. In 2014, Van der Kolk published enquiry showing that x weeks of yoga reduced PTSD symptoms for women who had not responded to medication or other treatments. Yoga classes have became a core role of their Trauma Heart.

Another instance is bear upon. A central fashion people comfort each other is through touch. Information technology'south difficult to imagine a mother calming downwardly her crying child without touch. And information technology'southward a fact that many trauma patients study positive benefits from therapeutic massages.

The vagus nervus allows our body to communicate with our emotional encephalon through animate, movement, chanting and touch. Yoga, therapeutic massage and practices such as Tai Chi all show benefits reducing traumatic stress symptoms.

8. Restoring feelings of social connexion is vital for healing

When people need to process a strong experience like losing a loved one, where practise they go? They by and large seek condolement with their friends, family and religious community. Many studies show a good social back up network is essential for emotional well being.

Being able to experience prophylactic with other people is probably the single well-nigh important aspect of mental health; rubber connections are primal to meaningful and satisfying lives.

However, accessing this natural source of healing can itself exist a huge challenge for traumatized people. Traumatized people are oft shut off from relationships, tin can't trust anyone and sometimes tin can barely engage with people.

The problem is, these relational blocks aren't stock-still but by understanding where they came from. But because you know that your fright of intimacy was caused past childhood abuse, doesn't suddenly heal your inner emotional map. But our inner maps Can be healed through new experiences of human being attunement, rhythm and reciprocity.

Here are a few ways that piece of work:

• Psychotherapy. A proficient therapist creates a relationship where the patient feels comfortable and safety, including safety from being shamed or judged. It may be the first time the patient feels truly seen and heard by another person. This foundation of human being attunement tin can help the patient build courage to tolerate painful sensations and face the reality of what happened.
• Fauna-Assisted Therapy. When someone cannot experience safe or calm enough effectually any person, they can start by interacting with animals similar dogs or horses, which are condign more than widely used in trauma programs.
• Back up groups. Many who take been through extreme experiences like war or trigger-happy crime find condolement among people who share similar experiences. For example, there are many groups for combat veterans, alcoholics or kids of alcoholics.
• Communal music or movement. The typical feeling of trauma is being frozen and cut off from others. Activities that require mutual cooperation and rhythmic action can break those one-time patterns. That'south why many trauma patients report benefits from joining a choir grouping, learning to trip the light fantastic toe or doing martial arts. This may likewise exist the deep intuitive reason why most popular religious traditions involve group singing and prayer.
• Theatre. A traumatized person often feels numb, disconnected or dissociated from their own emotions. Performing in theatre requires moving past this cake. Interim is about connecting with an inner emotion, so expressing information technology through the body. Relearning this skill in a "make believe" environment mostly translates well to existent life. Therapeutic drama programs are becoming more common.

Reconnecting with others is how most humans heal, but this can be a unique challenge for traumatized people who take been abused, neglected or betrayed by others. Their emotional maps can be reshaped through practices like psychotherapy, animal-assisted therapy, support groups or group activities like singing, dancing, theatre, martial arts or religious practices.

9. EMDR middle-movement therapy is surprisingly constructive for processing traumatic memories

EMDR is short for Heart Movement Desensitization and Reprocessing. On the surface, EMDR sounds similar a very simple process. Almost besides elementary to piece of work. The therapist sits in front end of the patient and asks them to recall the trauma. And so the therapist moves their hand side to side in front end of the patient'due south eyes. If the patient becomes distressed, the therapist may direct them to exhale or notice what's happening within.

Unlike other therapies, sharing the past story of what happened is not essential. Van der Kolk has given EMDR sessions to people who spoke dissimilar languages than him. He could simply speak a couple of key phrases in their language.

When Van der Kolk start heard most this therapy, he idea it was wacky! I'm certain almost of us would! But subsequently hearing some astonishing stories directly from trauma patients, he was trained in EMDR. Soon his ain patients were reporting great results from this therapy.

EMDR has shown very good results treating PTSD. In one of Van der Kolk's studies, EMDR worked much meliorate than either Prozac or a placebo for decreasing PTSD symptoms. After viii EMDR sessions, 25% of subjects appeared to be cured of PTSD symptoms. Yet the biggest change was in long term outcomes. eight months afterwards the treatment, those who received EMDR continued to meliorate with sixty% being scored as completely cured. Just those who took Prozac lost their improvements after they stopped taking it.

On its own, remembering a traumatic memory does not seem to help resolve information technology, and so somehow the eye movement makes the deviation. During EMDR sessions, Van der Kolk oftentimes notices that randomly associated memories come up upwardly for his patients. Like a women will be remembering a violent assault, so a infinitesimal later she's reliving a positive experience from her karate course. Some scientists estimate EMDR helps create new connections between traumatic imprints and other past memories. This helps patients experience the trauma exists in their past rather than threatening their safety in the present.

There may also be a connection betwixt EMDR and slumber. In particular, there is a phase of sleep chosen Rapid Eye Movement or REM sleep. During this phase, our eyes motion quickly and our brain forms new connections between distant memories.

In his volume Why Nosotros Slumber, Stanford Professor Matthew Walker explains how REM slumber provides a form of emotional therapy. He shares a report by Dr. Cartwright who found that her clinically depressed patients who dreamt about the source of their distress were more probable to come out of depression one year later. Past dissimilarity, her patients who didn't dream about any was disturbing them didn't ameliorate as quickly. If you desire to learn more about the science of sleep and how to improve your sleep habits, then get read our summary of Why Nosotros Slumber by Matthew Walker.

In EMDR therapy, a patient recalls a traumatic memory while their eyes follow the therapists manus, which is moving from side to side. Information technology sounds unusual, but studies bear witness EMDR works very well for treating PTSD and other traumas.

Conclusion

As a large lover of psychology, I idea this book was fantastic. The writer basically told the story of how our understanding of trauma has jumped forward in the past l years. When he beginning began treating patients, the diagnosis of PTSD didn't exist! But today in that location are all kinds of promising new treatments existence tested.

Whether you're a therapist, a trauma patient, someone looking for direction in your emotional healing journey or anyone else… I hope you learned some useful things in this book annotation. And I'll run across you in the adjacent one!

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