Tag: anxiety

Doing Tension and Trauma Releasing Exercises (TRE) helps you to clean your internal house.

by Dr. Jodi-Anne M Smith, posted in Healing from child abuse, Personal Development, Self help techniques, TRE - Tension & Trauma Release Exercises
yellow concrete house

Inside of us, we have all the emotional residue, the stress, tension, trauma and unfelt emotions that we’ve bottled up inside. If we use the analogy of a home it’s like we have filled up our spare rooms and it has overflowed into our living areas making them cluttered and less enjoyable to be in.

This residue, this clutter shows up as physical pain, sore muscles, even tight shoulders, necks and backs. In its more severe forms, it shows up as frozen shoulders, shallow breathing, lowered immune systems, digestive disorders, and if left to worsen this can lead to a range of diseases. This is because when our body is in the fight, flight or freeze, survival mode, it doesn’t focus on restoration and recovery. It’s preoccupied with scanning for danger, being hypervigilant and on edge, ready to flee, fight, freeze at any hint of danger, real or imagined. Over time this takes an adverse toll on our bodies.

When there is deep emotional pain or trauma locked into our bodies it is like a mould in the bathroom. If we don’t deal with it then it spreads and it affects our ability to breathe deeply. It lowers our health. Tension and Trauma Releasing Exercises (TRE) can help us to shift out these blocked emotions, traumas, stresses and tensions. But you want to do it gently, bit by bit, befriending your nervous system, helping your body to feel safe, held, looked after and cared for. You want to be kind to yourself as you shake out all this old residue.

Just like when we spring clean, we need to open the curtains, look inside those unused spaces and sort through what’s been hidden away in there. We have to acknowledge it and let some of it go. In the body’s case, this involves feeling some of the emotions as they shift out, allowing parts of our body that have been numb, disconnected, to come back online. We need to reinhabit them. If it becomes intense or overwhelming then we slow down. We use other tools and processes to support our body and mind to integrate the shifts and changes.

Just like mould in a house we have to use special care to get rid of it, to clean it out. We have to open the windows and let air through. We have to reduce any moisture and fix any leaks so that the room can dry out. We have to use mould cleaner, bleach or vinegar to wipe away the stains and once cleaned thoroughly, then and only then can we repaint over it. Because if we do it too soon the mould will come back.

Our traumas and emotional pains are similar. We can’t keep them locked away, pretending they are not there. We have to learn how to feel them, breathe through them, support the younger versions of us who feel them and set them free of the pain. We need to reclaim all the spaces within our body, so our energy and vitality can flow freely, joyously, fully and our body can drop out of survival mode back into rest and digest mode, where it can focus on living more fully again. Where we enjoy interacting with others and feel safe, playful and joyful.

TRE can be your partner in this journey back to wholeness, back to living within your body, not escaping out of it with dissociation or numbing it with addictions, busyness and distraction. It’s time to come home to you, to spring clean, redecorate and enjoy life more fully being comfortable in your own skin.

If you don’t have the tools to clean your own house or the mould is too big a job for you to face, then you always have the option to pay a professional to clean it for you, to partner with you on your journey. With our analogy this is the difference between doing TRE on your own and doing it with a TRE provider, like me, helping you to go within, feel and heal. If you’d like a safe space, a comforting support person to cheer you on and make sure you’re on the right track then having TRE sessions with a TRE provider is a good idea. It can make a huge difference to how fast you heal as your body may need that support person to feel safe enough to release and you may need it to find the courage to go within and look at some of those darker corners, those unused spaces within where the hardest emotions and traumas have been hidden away.

Over 5 million people have learnt TRE. It is taught in over 60 countries worldwide. TRE can be learned via an appointment in person or online. A minimum of 3 sessions is recommended to ensure that you have learned how to self-regulate your tremoring. You can bring a friend and share the cost! Once you have learnt how to self-regulate you can continue using TRE at home for the rest of your life as part of your self-care routine. You do not have to see a TRE provider regularly. However, you may choose to have occasional or regular sessions with a TRE provider if you want more guidance or support with your tremoring process.

TRE can also be learnt in workshops and through a free TRE online course. Please note the free online course is not suitable for:

  • Anyone with psychological/psychiatric conditions that require strict regulation
  • Anyone with fragile psychological defences
  • Anyone who has a history of complex trauma (near-death experiences, abuse, violence, major accidents, natural disasters, surgeries, severe losses, etc)
  • Anyone with physical conditions that require strict regulation
  • Anyone with physical or medical limitations.

For anyone in the above categories, it is best to consult with a TRE provider, like me, to make sure TRE is suitable for you and to teach you how to use it safely. To learn more about TRE click here.

Many blessings,

Jodi-Anne

Free TRE online, self-study course

by Dr. Jodi-Anne M Smith, posted in Health, Personal Development, Self help techniques, TRE - Tension & Trauma Release Exercises, Uncategorized

Here’s a video launching a free online self-study course for Tension and Trauma Releasing Exercises (TRE). The online course is suitable for anyone WITHOUT any major medical or mental health issues. It will help you learn how to use TRE to release stress and tension and to relax your body using its natural tremoring mechanism.

The online course is NOT suitable for:

  • Anyone with psychological/psychiatric conditions that require strict regulation
  • Anyone with fragile psychological defences
  • Anyone who has a history of complex trauma (near-death experiences, abuse, violence, major accidents, natural disasters, surgeries, severe losses, etc)
  • Anyone with physical conditions that require strict regulation
  • Anyone with physical or medical limitations.

For anyone in the above categories, it is best to consult with a TRE provider, like me, to make sure TRE is suitable for you and to teach you how to use it safely. Once you have learned TRE and are confident in your use of it you will be able to use TRE at home on your own to help heal, balance and calm your body. If you would like to learn TRE with Jodi-Anne you can book an appointment.

The video I’m sharing here is the official Australian launch. Richmond who created the course gives an explanation of TRE then there is a group tremoring session (starting at approx 26 min into the video). Here you can see me and the others present tremoring. Each body moves in a different way as it shakes out what no longer serves it and integrates the shifts and changes.

Here’s the link to the free online, self-study TRE course.

Understanding the fight, flight, freeze response.

by Dr. Jodi-Anne M Smith, posted in Healing from child abuse, Health, Personal Development

Stress has a negative impact on our health and wellbeing. I love how this 5 min video explains why so many of us are stuck in survival mode with bodies constantly activated with fight, flight, freeze energies stored in our bodies. Thankfully Trauma and Tension Release Exercises (TRE) can be used to help release these energies from our bodies so that we can be more relaxed and peaceful. If you’d like to learn more about TRE or experience it please visit the TRE page of my website.

How do you let go of disappointment and expect the best?

by Dr. Jodi-Anne M Smith, posted in Healing from child abuse, Personal Development

When life has been challenging and you’ve experienced multiple disappointments it can be hard to believe that it can get better. Your past experience is that it doesn’t and you can lose hope and faith in a more positive future. In this video, Jodi-Anne explores ways to move out of disappointment and feeling stuck, so that you can enjoy life more.

In this video, Jodi-Anne explores ‘How do you let go of disappointment and expect the best?’ It is one of over 100 questions she has asked about life and channelled an answer through automatic writing. All of these answers to questions about life, how to live peacefully and happily are available for free on the ‘Life Insights‘ page of her website.

What to do when you feel broken?

by Dr. Jodi-Anne M Smith, posted in Healing from child abuse, Personal Development

Hi all, I hope you are all enjoying this beautiful weather. In case you’re not here is a video exploring ways to support yourself when you’re feeling broken and lost.

In this video, Jodi-Anne explores ‘What to do when you feel broken?’ It is one of over 100 questions she has asked about life and channelled an answer through automatic writing. All of these answers to questions about life, how to live peacefully and happily are available for free on the ‘Life Insights‘ page of her website.

How do you free yourself from fear?

by Dr. Jodi-Anne M Smith, posted in Healing from child abuse, Personal Development, Self help techniques, Uncategorized

Hi everyone, here’s a video looking at how do you free yourself from fear. I hope you find it useful. Many blessings to you, Jodi-Anne

In this video, Jodi-Anne explores ‘How do you free yourself from fear?’ It is one of over 100 questions she has asked about life and channelled an answer through automatic writing. All of these answers to questions about life, how to live peacefully and happily are available for free on the ‘Life Insights’ page of her website.

How do you stay balanced and grounded during tumultuous times?

by Dr. Jodi-Anne M Smith, posted in Healing from child abuse, Personal Development, Self help techniques, Uncategorized

When unexpected events occur it shakes your foundations, your normal way of being. If you feel uncertain, unsafe or scared then your nervous system will react with either fight, flight or freeze responses.

People who get angry at what is occurring, who rage that more should be done are having a ‘fight’ reaction. The adrenaline and cortisol pumping through their veins fuels an aggressive reaction.

There may not be an enemy that can be fought. In this case, you can’t fight the Corona Virus in the traditional sense. It doesn’t have have a physical body for you to face up to, seething and threaten it and go several rounds in the boxing ring.

This is what those in a fight response are ultimately wanting to do because the act of fighting uses up the adrenaline and cortisol enabling them to calm back down, for their nervous system to regulate.

Without the fight, the cortisol and adrenaline stay in their blood and gets stored in the body as tension, tightening of muscles, clenching of the jaw, etc.

It takes emotional awareness to notice what is occurring and to take action to self-soothe, rather than lash out at others with the upset that you have. Be aware many people may behave in ways they normally wouldn’t as they are in ‘survival’ mode, feeling unsafe and a need to protect themself and their family. To some, it may literally feel life-threatening, so their behaviours may be extreme.

Those who react with a ‘flight’ response will want to run away to escape the danger. They will find it hard to be still and being locked in their home may feel stifling and like being in prison.

The cortisol and adrenaline in their system are priming their muscles to run, run, run, so it’s almost impossible for them to meditate, relax, deep breathe, be still and enjoy the chance to rest and strengthen up. The flight reaction of their nervous system is telling them it is not safe to relax and enjoy the time at home.

Even though they may consciously want to relax, they can’t. The reason for this is that the ‘survival’ mechanism is a different part of the brain, the hindbrain, that takes over when we’re in a fight, flight or freeze response. The neocortex or rational thinking part of the brain gets suppressed.

Evolution wise this made sense. When a lion is about to attack you it doesn’t help you to be able to talk to it or to think slowly through all your options, the pros and cons of each, to decide what to do. You need to react instinctively and quickly in the face of danger, and that is what the limbic system does. That’s why it is so hard to think clearly and express yourself if you’re in a heightened nervous system reaction with high levels of a fight, flight or freeze response occurring.

Those people that have a ‘freeze’ reaction are instinctively hiding and holding still, hoping that the lion won’t see them. They hold their breath, breathe shallowly and slow down their internal bodily reactions, coming to a place of panicked stillness in the hope that they won’t be seen.

They may dissociate from their body, literally escape it by focusing elsewhere in their mind, off in daydreams or splitting off part fo their consciousness.

They literally jump out of their body, like energetically floating above it. This is the out of body experience people can have during a near-death experience. They see their body from the perspective of being outside of it. They’ve been so scared, so terrified of death, they’ve jumped out of their skin.

This too is part of the ‘survival’ mechanism. If the lion was about to eat you, you don’t want to be fully conscious in your body and feel it, so you jump out. The body also gets pumped full of opioids which numb you, so you don’t feel yourself being eaten or killed.

That’s why some people will seem numb, not fully present, not with you when you try to talk to them. They’re not. They’ve escaped. This can be dangerous as someone who is dissociated from their body can be accident-prone. They’re not paying close attention to what they do. It takes them longer to notice that they’re touching the hot kettle and it’s hurting them.

They may be forgetful. If you are dealing with someone who has dissociated, numbed out, know it’s not that they don’t care. They have switched off out of panic, out of terror, feeling like death is imminent. We need to help such a person to reconnect with their body, to bring them back to the present moment gently, compassionately.

Don’t expect too much of them or ask them to do anything complex. They simply can’t. Until they calm back down they can’t concentrate and be responsible for others. This is where compassion and understanding can help prevent any judgements, arguments and accusations. When you know what is occurring you can adjust your expectations to help the person to recentre, to come back into their body.

Looking them in the eyes, holding their hands or feet, talking to them softly, this will gently invite them back into connection with their body. Standing on the grass with bare feet will help them to ground. Touching things, smelling things, tasting things – reengaging the senses will help bring them back. There’s a lot you can do to assist such a person.

Essential oils can be very calming and again help you to connect back to the present moment. The olfactory bulb is connected directly to the limbic system, the emotional part of the brain, so smells quickly alter how we are feeling emotionally. Within seconds a comforting smell can result in a little or a lot of relaxation.

Gentle movement can help a person who is coming out of a freeze response. Whether that be yoga, tai chi, qi gong. You don’t want to do heavy aerobic exercise as that ramps the body up. You want to do gentle, calming exercise so the person feels safer.

One process that can help with all of these reactions – fight, flight and freeze – is Tension and Trauma Release Exercises (TRE). It is a series of gentle exercises designed to start the body’s automatic stress, tension and trauma release process.

The body has a built-in mechanism to ‘shake off’ tension, stress and trauma. The shaking uses up the adrenaline and cortisol from the fight, flight, freeze reactions and it enables the body to calm back down, to drop out of a parasympathetic freeze reaction or a sympathetic fight or flight state, to the calm parasympathetic state where we can connect and relate to others.

Graph depicting reactions that occur as arousal from stress, tension and/or trauma increase within the body and how movement can help discharge the arousal, returning us down the curve to a calm, relaxed state. Used with permission from: Richmond Heath, TRE Australia, https://treaustralia.com.au/

It’s a natural process available to all of us. If you would like to know more about TRE you can visit my TRE webpage, the TRE Australia website or the global TRE website.

I can teach individuals TRE as part of an online appointment or an in-person appointment. You can then use it to help your body calm and relax whenever you need to. It’s a great self-care tool that not only helps you to come out of a heightened nervous system state but also helps you to open up and expand.

When your nervous system calms, it no longer sends your brain signals that you’re in danger, so the mind relaxes too, and the defensive mechanisms that you’ve used to protect yourself start to soften. They start to loosen up so it’s easier for you to choose to think and behave differently than you’ve always done. You’re no longer fighting against yourself so much.

When we’re in a defended state we may consciously want to change or start a hobby or change our life, but internally our body resists it, subconsciously thinking and reacting as if the change is a threat and should be avoided, hence the resistance and difficulty taking action.

When your nervous system is relaxed and calm, and your body is feeling safer, you don’t have so much resistance. your body actually wants to connect with others and enjoy life.

It is my hope that this blog helps you to understand the various reactions that those around you may be having during this challenging moment in time with the Corona Virus. It’s not that people are cold, callous, uncaring of others. They’re just reacting in survival, feeling a need to compete with others in order to survive. They want the toilet paper, food, etc to ensure they and their loved ones are okay. This is part of our primal, instinctive reactions when we’re in a fight, flight, freeze reaction.

With empathy and compassion, we can help each other to calm, to do the best we can through all of this. Try not to take people’s reactions personally and do what you can to help yourself and others to balance up, stay grounded and enjoy these times as much as we can. Blessings to all. Namaste.

By Jodi-Anne (28 March 2020).

  • Further free guidance on healing techniques and self-love are available on the Life Insights and Healing from child abuse pages of this website.
  • If you found this blog useful you may wish to consider purchasing a copy of Jodi-Anne’s book ‘Advice from a higher Source’ which contains 85 answers to questions about life. The paperback book or ebook can be purchased online at – http://www.lulu.com/spotlight/JMS2011. (Once you have clicked into view the description of the book, go to the top of the page and choose the flag symbol for your country, this will show you the price in your currency and enable you to purchase it in that currency)

Jodi-Anne’s books and ebooks now available

by Dr. Jodi-Anne M Smith, posted in Conscious Evolution, Healing from child abuse, Personal Development, Self help techniques

JMS books Gold Buddha

These two channelled books contain insights on the healing journey that we are all on. We are all learning to love and accept ourselves, to let go of past hurts, and live in the NOW. We are all opening up to love, to feeling our emotions fully, and taking the risk to be seen, heard, and loved as our authentic self.

It feels vulnerable to risk showing who you truly are, to let go of your defence mechanisms and image, to say “This is who I really am. These are my strengths, my weaknesses, my fears. I’m not perfect, I’m human and I’m doing my best to be a healthy, happy person”. These books contain some of the tools I’ve used along the way in my healing journey. I hope you find them useful.

Cover‘The healing journey demystified’ is my healing journey, along with advice on how to proceed through the many layers of emotional density, armouring, and protection mechanisms that form when you have suffered a challenging start to life. It also contains a summary of the stages of healing from child abuse and examples of actions you can use to heal.

‘Advice from a higher Source’ contains 85 answers to questions I’ve asked about life. The answers are channelled, downloaded from the Universe/God/Life/Whatever you want to call it. They are loving messages of support to help us through the challenging moments that we face. I’ve asked questions such as ‘How do you heal from the past and enjoy life?’, ‘What is our purpose?’, ‘How do you recognise when a relationship no longer serves you?’, ‘How do you accept the now, and not focus on past or future as the source of happiness?’ ‘Why do we have to go through so much pain?’ and many, many others.

CoverI randomly open it each morning and read the answer I’ve opened to. It amazes me how it is always the one most relevant to how I’m feeling at that time. This book gives us hope and understanding of what is occurring and why. It helps us to see the bigger picture unfolding on Earth, as we all consciously evolve into loving, heart-felt human beings.

Both books and ebooks can be purchased online at – http://www.lulu.com/spotlight/JMS2011. (To purchase in your country’s currency, once the link opens, go to the top of the page and choose the flag symbol for your country 😊😊😊)

Happy reading, many blessings, Jodi-Anne

Why do we worry so much?

by Dr. Jodi-Anne M Smith, posted in Healing from child abuse, Self help techniques

Worry is a form of self denial. Humans do it to negate their circumstances and keep themselves feeling small. If they would boldy choose, make a decision, act, life would proceed much more smoothly, but this would enable greater rates of change and change can be scary, confronting and uncomfortable. Worry therefore avoids this future discomfort by creating discomfort now!

It is like a brake on a car. It gets stomped on to slow things down. And just like pushing the accelerator and brake at the same time results in no movement, just wasted fuel and strain on the vehicle, the same occurs to the human body which feels pulled forward to act and worry stops it doing so.

Worry creates strain in the body, it improves nothing and in that sense is useless. Instead speak the truth to yourself. When facing potential conflict or a decision you are scared to make, simply say “I am unsure of what to do here. Instead of being nervous or worrying, I give myself permission to go slow until I have clarity on what to do”. That way you can still feel good and take the time you need. You don’t have to worry and feel bad to slow down taking action.

Likewise if the worry is due to fear of conflict or rejection, you can say to yourself “I am scared of being hurt in this situation. I am going to nurture myself and be kind to myself, knowing I feel vulnerable. I will love and accept myself, and that is what matters most. Whatever else does occur, I will be okay, because I will be loyal to myself and treat myself well. I am strong enough to cope with whatever occurs because I am my own best friend. If I sense danger I will simply leave and I will let someone know where I am going so they can check in with me after to see if I’m okay. I won’t force myself to do things I am not ready for. It is okay to take small steps towards my goals. It is okay to do what I need to do when I can and to wait and rest until I am able”.

Many of you push yourselves too hard. You simply expect too much of yourselves and then wonder why your body is feeling fatigued or less than 100% well. If you toss and turn at night, instead of sleeping, it is your body’s way of telling you – choose peace, choose calm, choose rest. If you toss and turn at night it is a sign that your nervous system is wound up tight, activated in fight or flight or worse in freeze or collapse. You can use Tension and Trauma Releasing Exercises (TRE) to help down-regulate your nervous system, to discharge the stress and tension. When your body is more relaxed and your mind quieter it is easier to sleep.

As your body relaxes through tremoring your nervous system calms and you start to feel safer in your body, less danger signals get sent to the brain, so your defences soften. You don’t need to be hypervigilant worrying about things so much. The body is only hyped up, worrying because part of you feels unsafe.

Honour yourself. Heal the part of you that is worrying, comfort and reassure them, they need your love. For it is just a part of you that is worried or scared. It is not your whole self. Just a part, a younger part that needs to feel safe, protected and looked after. That is your job, to support that younger, inner part of you, so they don’t need to sabotage your efforts to protect you from what they fear will happen. Send them love, thank them for caring about you and bathe them in healing golden light, so they can drop their burdens and cares. Invite them into your heart, hug them and welcome them home, to rest and recover in your heart centre, your sacred room of love. There they can rest and recover feeling safe, loved and at peace. They no longer need to be afraid as you will take care of things, they can relax. You will listen to their concerns and take any appropriate measures as a result.

There are many parts of you that have strong feelings or preferences as to how you act and listening to their concerns, befriending them and then deciding after weighing up their input, will result in much smoother outcomes. They won’t need to shout at you any more or keep you small. The loud inner voices which may have kept you in pain will quieten, as they feel heard, valued, and supported. You can then go about your life without negative interference from within.

In this sense you can see worrying is a form of protection, a part of your inner guidance system that you can learn from. When you do so, the worry drops away and life becomes much more peaceful and enjoyable. Blessed BE, Amen.

By Jodi-Anne M Smith (03 February 2017).
Further free guidance on healing techniques and self love are available on the Life Insights and Healing from child abuse pages of this website.

What is the family soul?

by Dr. Jodi-Anne M Smith, posted in Family Constellations, Healing from child abuse, Parenting, Self help techniques

reflective-treeThe family soul is the collective energy that surrounds a lineage of people from the same family. It contains all the memories and experiences of everyone in the family.

When there is trauma or exclusion a wound occurs to the family soul, a distortion of the energy, so instead of love flowing through the family line, pain now flows from the ancestors to the current and future generations. This also occurs when the orders of love are reversed, for instance if a parent is absent and a child does not receive the nurturing and connection it needs. The absence may be due to war, abandonment, physically if a child is given up for adoption or if a parent themselves is sick, unavailable emotionally or physically. When a parent is ill or emotionally unavailable, often the child will try to ‘give’ to the parent to help them cope or feel better. The child takes on responsibilities that are not theirs to carry – it may be helping out a lot around the house or caring for the other children or even caring for the parent. The orders of love are reversed in this instance as the flow of energy is child to parent, instead of it being the parent giving and the child receiving.

It also occurs when someone is excluded from the family, because everyone does belong to the family system, no matter what they have done. Excluding someone is like throwing a block, a big boulder into the flow of the family soul, the river of lifeforce energy flowing to all people. The block diminishes the amount of energy available to all people. Worse it creates a tear in the fabric of the family soul that will only be healed when that excluded person is bought back into your heart. If this does not occur, someone in future generations will subconsciously choose to relate to the excluded person and will end up feeling like they are not accepted or don’t belong, they will repeat the fate of the excluded individual as the family system attempts to heal the wound.

It is just like our personal journeys where life presents us with a repeating situation until we learn the lesson. This is the same thing, but at the family level. Discovering this enables those who are suffering to resolve it by welcoming the excluded person back into their heart, energetically welcoming them back to the family system and restoring them to their rightful place. This allows the lifeforce energy to then flow freely again to all members. This occurs at the soul level, energetic level, it does not have to be physically and often it is an ancestor long dead who was excluded and in need of reconnection to their rightful place in the family.

If there has been trauma in the family system, be it war, violence in the home, tragedy from loss of children, divorce, early death of parents, etc then this trauma can also pass through the family system to the current and future generations. It is as if the unresolved pain seeps through the blood of all involved instead of love, strength and support. This too can be healed so that those affected are freed from their over reactions to situations, the inappropriate feelings or thoughts they may have that don’t seem to be appropriate or consistent with their life experiences. For instance persistent suicidal thoughts or depression or anxiety could actually be resulting from entanglements with past family members, you are feeling their feelings, they are not actually your thoughts. These cease once the wound in the family soul is healed by acknowledging the tragedy, the loss and giving it it’s rightful place, allowing all to feel and move through the situation, instead of being stuck and controlled by it.

The family soul is a container of energy around all members of the same lineage, when all is well in a family you can feel the flow of love, flowing from the ancestors to yourself and the other current family members. This energy strengthens you, supports you and encourages you to live your life as you wish to do so, for you are the leading edge of consciousness, the person now evolving while here on Earth and expanding the consciousness within the family. The ancestors want you to succeed and do well, they want you to thrive and advance the family line. This is life as it was meant to be. This support is available once you heal any blockages to its flow. It is worth doing and quite easy when you know how.

There are many methods that can help. Family constellations is one of these, where the field supplies the information about what is missing and blocked and needs to be resolved within the family system. The challenge then is to feel what needs to be felt, forgive all involved and welcome them back into your heart. It is a similar task to our personal issues, just with some larger influences. It is a part of our evolution, our connectedness and oneness with the fabric of life. So be it. Amen.

By Jodi-Anne (15 September 2016).
Further free guidance on healing techniques and self love are available on the Life Insights and Healing from child abuse pages of this website.