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mentalwellbeing - 107.4k posts

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  • Our February’s magazine is now live on our website:

This month, we are raising Mental Health Awareness with Artist & Mental Health Activism, Matilda Heindow @crazyheadcomics 
Heindow creates illustrations, comics, and infographics about mental health and mental illness to revitalize herself and others

Learn more about her journey on our website now!

Photo credit @crazyheadcomics
  • Our February’s magazine is now live on our website:

    This month, we are raising Mental Health Awareness with Artist & Mental Health Activism, Matilda Heindow @crazyheadcomics
    Heindow creates illustrations, comics, and infographics about mental health and mental illness to revitalize herself and others

    Learn more about her journey on our website now!

    Photo credit @crazyheadcomics
  • 125 5 2 hours ago
  • 💙Like if ya know what this feels like😫
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I always thought that success and happiness just meant working harder.
.
Working more. Striving for something bigger and better. Being hard on myself and always being stressed. Ya know?
.
Never saying “no” to others, never taking time out, and always being focused on the next goal, rather than ever looking back.
.
Whether it was feeling good about my body, my job, or my relationships: I thought: “Anything worth doing is tough.”🥵
.
😱Feeling stressed and anxious and exhausted means you’re doing it right, right? 🤯
.
Unsurprisingly – life hit me like a ten-ton truck after university, and all my bizarre ideas about work, success, and love came crashing down.😱
.
A series of unfulfilling internships and jobs, relationships that ended in confusing and painful breakups, unsuccessful diets and many a crying session in front of the mirror, led me to realise that I was wrong.❤️
.
Working harder, feeling stressed, beating myself up, trying to control everything and feeling like I was a total failure when I couldn’t – was not the solution.
.
I had visions of my mind like a swirling black hole, with all my joy and happiness and motivation sinking towards it.
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I was exhausted, constantly tired, jaded and lonely, getting nothing done, comparing myself negatively to everyone, and honestly fantasised about jumping in front of a London Underground train or a bus just to escape the pressure in my head.
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I didn’t want to die, I just didn’t know how I could continue to live like that.
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I was burned out, drowning under the weight of my negative thoughts, feeling like a total failure, and had no idea where to go next.
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👏It is no exaggeration to say that discovering mindfulness meditation saved my life.❤️
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To discover more on exactly HOW and how I can help you do the same, check out my latest blogpost, or my most recent IGTV video 😘
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Hannah, your down to earth meditation coach xx
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📸: @lizandmollie
  • 💙Like if ya know what this feels like😫
    .
    I always thought that success and happiness just meant working harder.
    .
    Working more. Striving for something bigger and better. Being hard on myself and always being stressed. Ya know?
    .
    Never saying “no” to others, never taking time out, and always being focused on the next goal, rather than ever looking back.
    .
    Whether it was feeling good about my body, my job, or my relationships: I thought: “Anything worth doing is tough.”🥵
    .
    😱Feeling stressed and anxious and exhausted means you’re doing it right, right? 🤯
    .
    Unsurprisingly – life hit me like a ten-ton truck after university, and all my bizarre ideas about work, success, and love came crashing down.😱
    .
    A series of unfulfilling internships and jobs, relationships that ended in confusing and painful breakups, unsuccessful diets and many a crying session in front of the mirror, led me to realise that I was wrong.❤️
    .
    Working harder, feeling stressed, beating myself up, trying to control everything and feeling like I was a total failure when I couldn’t – was not the solution.
    .
    I had visions of my mind like a swirling black hole, with all my joy and happiness and motivation sinking towards it.
    .
    I was exhausted, constantly tired, jaded and lonely, getting nothing done, comparing myself negatively to everyone, and honestly fantasised about jumping in front of a London Underground train or a bus just to escape the pressure in my head.
    .
    I didn’t want to die, I just didn’t know how I could continue to live like that.
    .
    I was burned out, drowning under the weight of my negative thoughts, feeling like a total failure, and had no idea where to go next.
    .
    👏It is no exaggeration to say that discovering mindfulness meditation saved my life.❤️
    .
    To discover more on exactly HOW and how I can help you do the same, check out my latest blogpost, or my most recent IGTV video 😘
    .
    Hannah, your down to earth meditation coach xx
    .
    📸: @lizandmollie
  • 684 25 15 February, 2019
  • Double tap if this report card would be pretty damn good for you💙👍
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Growing up, my school reports always said: “Hannah is a good student but needs to have more belief in herself”.
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I knew I needed to have “confidence”, but I was never really taught about self-compassion or how to be kind to myself.
.
How to "love myself", basically.🤔💔Self-compassion? What would that even mean?!?⁉️
.
I always thought that success and happiness just meant working harder. Feeling stressed and anxious and exhausted means you’re doing it right, right?😵
.
🙄You probably don't need me to tell you that things didn't quite work out like that.🤯
.
I discovered mindfulness meditation, and finally went from thinking that “loving yourself" was a bit of a weird, cringe, unfamiliar concept, to realising that it was *everything*.
.
This Valentine’s Day week, I’ll be sharing how mindfulness can help you ACTUALLY LOVE YOURSELF, fo’ real.
.
(Link to my new blogpost on this is in my bio if ya fancy reading the whole thing).
.
Huge love, Hannah, your down to earth meditation coach xx
.
📸: Fab drawing by @alyserurianidesign
  • Double tap if this report card would be pretty damn good for you💙👍
    .
    Growing up, my school reports always said: “Hannah is a good student but needs to have more belief in herself”.
    .
    I knew I needed to have “confidence”, but I was never really taught about self-compassion or how to be kind to myself.
    .
    How to "love myself", basically.🤔💔Self-compassion? What would that even mean?!?⁉️
    .
    I always thought that success and happiness just meant working harder. Feeling stressed and anxious and exhausted means you’re doing it right, right?😵
    .
    🙄You probably don't need me to tell you that things didn't quite work out like that.🤯
    .
    I discovered mindfulness meditation, and finally went from thinking that “loving yourself" was a bit of a weird, cringe, unfamiliar concept, to realising that it was *everything*.
    .
    This Valentine’s Day week, I’ll be sharing how mindfulness can help you ACTUALLY LOVE YOURSELF, fo’ real.
    .
    (Link to my new blogpost on this is in my bio if ya fancy reading the whole thing).
    .
    Huge love, Hannah, your down to earth meditation coach xx
    .
    📸: Fab drawing by @alyserurianidesign
  • 560 23 12 February, 2019

Latest Instagram Posts

  • Really? But isn’t is rude to just say NO and not explain myself?
⠀

Boundaries can definitely feel difficult to set at times. If you look below the surface at what part feels so difficult you will usually find a feeling of guilt. ⠀

So what is this guilt really about? If it is your conscience gently telling you to keep your commitment, that can be a positive. ⠀
⠀

But if your guilt is screaming that you better not let others down (or else!), you might want to re-examine your motivations. ⠀
⠀

When you do chose to say YES to something you want it to be from a place of love and authenticity, not from a place of guilt. And honestly, other people can sense the difference. ⠀
⠀

Click the link in my bio to read my full blog post: 3 Reasons to Say NO More Often.
  • Really? But isn’t is rude to just say NO and not explain myself?


    Boundaries can definitely feel difficult to set at times. If you look below the surface at what part feels so difficult you will usually find a feeling of guilt. ⠀

    So what is this guilt really about? If it is your conscience gently telling you to keep your commitment, that can be a positive. ⠀


    But if your guilt is screaming that you better not let others down (or else!), you might want to re-examine your motivations. ⠀


    When you do chose to say YES to something you want it to be from a place of love and authenticity, not from a place of guilt. And honestly, other people can sense the difference. ⠀


    Click the link in my bio to read my full blog post: 3 Reasons to Say NO More Often.
  • 0 1 2 minutes ago
  • My friends, the problem isn't the problem, it is the meaning you attach it.
  • My friends, the problem isn't the problem, it is the meaning you attach it.
  • 6 1 20 minutes ago
  • GETTING STRONGER PHYSICALLY HELPS ME FEEL STRONGER MENTALLY 💪🏽💥 People assume that if you’re into ‘fitness’ it’s all about looking a certain way and about the aesthetic results. Of course there’s some truth in that statement but for me being physically strong carries over into so many other areas of my life. Working out and training keeps me fit but it also keeps my head in check. The days where I’m feeling anxious or a little bit ‘off’ are the days I need it the most! Don’t underestimate the power of exercise and movement when it comes to mental health and mental wellbeing, it really is like no other medicine ❤️ #strong #liftingweights #mentallystrong #mentalwellbeing
  • GETTING STRONGER PHYSICALLY HELPS ME FEEL STRONGER MENTALLY 💪🏽💥 People assume that if you’re into ‘fitness’ it’s all about looking a certain way and about the aesthetic results. Of course there’s some truth in that statement but for me being physically strong carries over into so many other areas of my life. Working out and training keeps me fit but it also keeps my head in check. The days where I’m feeling anxious or a little bit ‘off’ are the days I need it the most! Don’t underestimate the power of exercise and movement when it comes to mental health and mental wellbeing, it really is like no other medicine ❤️ #strong #liftingweights #mentallystrong #mentalwellbeing
  • 44 4 43 minutes ago
  • good morning babes💛this is ur #livingassuaged action item of the day ! drink yo water...it can have lemon or mint or berries in it or not but make sure your keeping your body hydrated ! pls & thx u !
•
•
studies have shown that dehydration can aggravate anxiety. this is because water is what carries important hormones and nutrients to their destination. when we don't drink enough h2o our bodies won't be able to function as the should...and that includes our physiological capabilities as well ! drinking water is going to help support ur brain's ability to think clearly and rationally 🤗
•
•
so go drink a big glass of water right this second 💦💦
•
•
photo via // @thebeautychef
  • good morning babes💛this is ur #livingassuaged action item of the day ! drink yo water...it can have lemon or mint or berries in it or not but make sure your keeping your body hydrated ! pls & thx u !


    studies have shown that dehydration can aggravate anxiety. this is because water is what carries important hormones and nutrients to their destination. when we don't drink enough h2o our bodies won't be able to function as the should...and that includes our physiological capabilities as well ! drinking water is going to help support ur brain's ability to think clearly and rationally 🤗


    so go drink a big glass of water right this second 💦💦


    photo via // @thebeautychef
  • 20 1 55 minutes ago
  • In addition to consuming an ample amount of green veggies, there are certain “elevating fruits” you can opt to consume, which include “citrus fruits like oranges and grapefruit as well as bananas, kiwi, apples and fresh berries.” NaturalHealth365 also states the following: “Beyond the traditional diet, you can further promote emotional wellbeing through supplements such as vitamin D, antioxidants and omega-3 fatty acids that protect the neuronal functioning of the brain.

And, finally, to ensure the (positive) effects of a fruit and veggie rich diet will last a lifetime – do everything you can to avoid eating processed foods and refined sugars such as, high fructose corn syrup.” #mentalwellbeing #healthylifestyle
  • In addition to consuming an ample amount of green veggies, there are certain “elevating fruits” you can opt to consume, which include “citrus fruits like oranges and grapefruit as well as bananas, kiwi, apples and fresh berries.” NaturalHealth365 also states the following: “Beyond the traditional diet, you can further promote emotional wellbeing through supplements such as vitamin D, antioxidants and omega-3 fatty acids that protect the neuronal functioning of the brain.

    And, finally, to ensure the (positive) effects of a fruit and veggie rich diet will last a lifetime – do everything you can to avoid eating processed foods and refined sugars such as, high fructose corn syrup.” #mentalwellbeing #healthylifestyle
  • 3 2 1 hour ago
  • 👆Just kidding! You don’t even need a job-you “earned your carbs” the day you were born!
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It had been a while since I went to a group class at the gym...and then I remembered why...
.
As I was spinning away, having a grand ol’ time, there it was “Push yourself, burn those calories, earn your carbs!”
.
Old Maria would have given a “Woot wooooot”-But this intuitive eating and haes journey has turned on a light that I just cannot turn off. I wanted to say “Excuse meeeee, I don’t need to earn my carbs- it is a birthright!” Haha! Instead I kept spinning away, muttering to myself. 🤣
.
So if diet talk sneaks up in your work out (which happens often) discard, fake news! You need carbs and carbs need you-it’s a beautiful relationship 🤷🏼‍♀️
.
Has this happened to anyone? Have you ever spoken up and said anything to the trainer after class?
  • 👆Just kidding! You don’t even need a job-you “earned your carbs” the day you were born!
    .
    It had been a while since I went to a group class at the gym...and then I remembered why...
    .
    As I was spinning away, having a grand ol’ time, there it was “Push yourself, burn those calories, earn your carbs!”
    .
    Old Maria would have given a “Woot wooooot”-But this intuitive eating and haes journey has turned on a light that I just cannot turn off. I wanted to say “Excuse meeeee, I don’t need to earn my carbs- it is a birthright!” Haha! Instead I kept spinning away, muttering to myself. 🤣
    .
    So if diet talk sneaks up in your work out (which happens often) discard, fake news! You need carbs and carbs need you-it’s a beautiful relationship 🤷🏼‍♀️
    .
    Has this happened to anyone? Have you ever spoken up and said anything to the trainer after class?
  • 44 5 1 hour ago
  • •A Definitive Guide to Shadow Work: How to Contact, Get to Know, and Integrate Your Dark Side By Scott Jeffrey• #benefits 🖤 1)Improved Relationships
As you integrate your shadow side and come to terms with your darker half, you see yourself more clearly. You become more grounded, human, and whole.
When you can accept your own darker parts, it is easier to accept the shadow in others.
As a result, other people’s behavior won’t trigger you as easily. You’ll also have an easier time communicating with others.
You may notice an improvement in your relationships with your spouse, family members, friends, and business associates.

2) Clearer Perception
In seeing others and yourself as you are, you’ll have a cleaner lens with which to view the world.
As you integrate your shadow self, you’re approaching your authentic self, which gives you a more realistic assessment of who you are.
You won’t perceive yourself as being too big (inflated) or too small (deflated).
When you’re self-aware, you can assess your environment with more accurately.
You’ll see others and evaluate situations with greater clarity, compassion, and understanding.

3) Enhanced Energy and Physical Health
Dragging around this invisible bag of stuff behind us is draining. It is exhausting work to continually repress and suppress all of the parts of ourselves that we don’t want to face in our adulthood.
Fatigue and lethargy can plague the unexamined life. Mental suppression can also lead to physical pain and disease.
Dr. John Sarno has healed thousands of patients of chronic back pain by helping them acknowledge the repressed rage in their unconscious.
With shadow work, you liberate a tremendous reservoir of energy you were unconsciously investing in protecting yourself.
This can improve your physical, mental, and emotional health.
Shadow work can bring you inner strength and a greater sense of balance, making you better equipped to take on life’s challenges.🖤#shadowwork #shadowworkmeditation #physicalwellbeing #emotionalwellbeing #mentalwellbeing #spiritualhealth
  • •A Definitive Guide to Shadow Work: How to Contact, Get to Know, and Integrate Your Dark Side By Scott Jeffrey• #benefits 🖤 1)Improved Relationships
    As you integrate your shadow side and come to terms with your darker half, you see yourself more clearly. You become more grounded, human, and whole.
    When you can accept your own darker parts, it is easier to accept the shadow in others.
    As a result, other people’s behavior won’t trigger you as easily. You’ll also have an easier time communicating with others.
    You may notice an improvement in your relationships with your spouse, family members, friends, and business associates.

    2) Clearer Perception
    In seeing others and yourself as you are, you’ll have a cleaner lens with which to view the world.
    As you integrate your shadow self, you’re approaching your authentic self, which gives you a more realistic assessment of who you are.
    You won’t perceive yourself as being too big (inflated) or too small (deflated).
    When you’re self-aware, you can assess your environment with more accurately.
    You’ll see others and evaluate situations with greater clarity, compassion, and understanding.

    3) Enhanced Energy and Physical Health
    Dragging around this invisible bag of stuff behind us is draining. It is exhausting work to continually repress and suppress all of the parts of ourselves that we don’t want to face in our adulthood.
    Fatigue and lethargy can plague the unexamined life. Mental suppression can also lead to physical pain and disease.
    Dr. John Sarno has healed thousands of patients of chronic back pain by helping them acknowledge the repressed rage in their unconscious.
    With shadow work, you liberate a tremendous reservoir of energy you were unconsciously investing in protecting yourself.
    This can improve your physical, mental, and emotional health.
    Shadow work can bring you inner strength and a greater sense of balance, making you better equipped to take on life’s challenges.🖤 #shadowwork #shadowworkmeditation #physicalwellbeing #emotionalwellbeing #mentalwellbeing #spiritualhealth
  • 30 2 1 hour ago
  • 💙Double tap if this is you! FINAL DAY to win these reminder bracelets ➡️⬇️
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Today is the last day you can enter to WIN 2️⃣ of these gorgeous bracelets from @leislabracelets (swipe to see, modelled by me haha!).
.
They have “Breathe Like A Badass” and “Just Breathe” on them to remind you to breathe whenever you need it.
.
✨To enter for a chance to win:✨
.
1️⃣ Follow me and @leislabracelets 😊
2️⃣ Like this post ❤️
3️⃣ Comment below why you and your friend should be the ones to win
4️⃣ Tag a friend 😘 who you would give the other bracelet to if you win, and ask them to complete these steps too!
.
More tags = more entries. One entry per friend tag! 🙋‍♀️
.
(If you already entered on my post yesterday, you don’t have to re-enter now! Unless you want to tag more people 😄)
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Giveaway opened on Feb 20, 2019) and closes midnight GMT tonight, Feb 22, 2019.
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FYI, I was not paid for this giveaway but did receive a small discount on the bracelets themselves.
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I really love the bracelets and have my own versions of these that I bought myself (I even gave a black one to my boyfriend for Valentine’s Day! 😆❤️)
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They are super good quality, great value, and you can engrave whatever you want on them! 😍
.
🎉If you do not want to enter the competition, but want to buy your own, my discount code for 15% off is ✨HANNAH15✨ at checkout at @leislabracelets ✅
.
Huge love and happy competition! Hannah 😘 xx
.
📸: @skybanyes
.
Ts&Cs: This giveaway is not in any way associated with Instagram. Winners will be chosen at random once entries close. My decision on the winner is final. You must complete all of the entry steps to be considered.
.
Bracelets and postage free to the winners. Open worldwide.🌍
  • 💙Double tap if this is you! FINAL DAY to win these reminder bracelets ➡️⬇️
    .
    Today is the last day you can enter to WIN 2️⃣ of these gorgeous bracelets from @leislabracelets (swipe to see, modelled by me haha!).
    .
    They have “Breathe Like A Badass” and “Just Breathe” on them to remind you to breathe whenever you need it.
    .
    ✨To enter for a chance to win:✨
    .
    1️⃣ Follow me and @leislabracelets 😊
    2️⃣ Like this post ❤️
    3️⃣ Comment below why you and your friend should be the ones to win
    4️⃣ Tag a friend 😘 who you would give the other bracelet to if you win, and ask them to complete these steps too!
    .
    More tags = more entries. One entry per friend tag! 🙋‍♀️
    .
    (If you already entered on my post yesterday, you don’t have to re-enter now! Unless you want to tag more people 😄)
    .
    Giveaway opened on Feb 20, 2019) and closes midnight GMT tonight, Feb 22, 2019.
    .
    FYI, I was not paid for this giveaway but did receive a small discount on the bracelets themselves.
    .
    I really love the bracelets and have my own versions of these that I bought myself (I even gave a black one to my boyfriend for Valentine’s Day! 😆❤️)
    .
    They are super good quality, great value, and you can engrave whatever you want on them! 😍
    .
    🎉If you do not want to enter the competition, but want to buy your own, my discount code for 15% off is ✨HANNAH15✨ at checkout at @leislabracelets
    .
    Huge love and happy competition! Hannah 😘 xx
    .
    📸: @skybanyes
    .
    Ts&Cs: This giveaway is not in any way associated with Instagram. Winners will be chosen at random once entries close. My decision on the winner is final. You must complete all of the entry steps to be considered.
    .
    Bracelets and postage free to the winners. Open worldwide.🌍
  • 25 3 1 hour ago
  • Happy Fridayyyyy
.
.

Wishing you a fabulous weekend! ✨ whether it’s boozy 🍷 , a cup of tea in bed ☕️ , or climbing a mountain 🏔 . I’ve done all those variants at one point. And I love them all. Do your thing. Even if its to sit in tears for a bit. You’ve  got this 💪🏻👑💕
.
.
.
#love #poetry #quotes #qotd #wordporn
  • Happy Fridayyyyy
    .
    .

    Wishing you a fabulous weekend! ✨ whether it’s boozy 🍷 , a cup of tea in bed ☕️ , or climbing a mountain 🏔 . I’ve done all those variants at one point. And I love them all. Do your thing. Even if its to sit in tears for a bit. You’ve got this 💪🏻👑💕
    .
    .
    .
    #love #poetry #quotes #qotd #wordporn
  • 29 3 1 hour ago
  • FRONT RACK STEP-UPS
GOBLET SQUATS
-
🍑🍑
-
Step-ups are a unilateral leg exercise, which means that you train each leg independently. The result is that you improve the symmetry of your leg musculature, meaning it helps to improve any muscle imbalances. Step-ups also help to develop explosive power and improve your balance💥
-
Goblet squats are a great exercise for beginners who are just learning how to squat  and they help to teach the correct movement pattern. The goblet squat is also a great exercise for those with training experience and shouldn’t be over looked!The goblet position shifts the load to the front of your core and allows for a more upright torso position, which is easier on the back🙌🏼
-
Any questions? DM me😊
  • FRONT RACK STEP-UPS
    GOBLET SQUATS
    -
    🍑🍑
    -
    Step-ups are a unilateral leg exercise, which means that you train each leg independently. The result is that you improve the symmetry of your leg musculature, meaning it helps to improve any muscle imbalances. Step-ups also help to develop explosive power and improve your balance💥
    -
    Goblet squats are a great exercise for beginners who are just learning how to squat and they help to teach the correct movement pattern. The goblet squat is also a great exercise for those with training experience and shouldn’t be over looked!The goblet position shifts the load to the front of your core and allows for a more upright torso position, which is easier on the back🙌🏼
    -
    Any questions? DM me😊
  • 17 2 1 hour ago
  • Come & Join us for #universitymentalhealthday on Thursday 7th March 2019. We are running 3 sessions  of creative arts/crafts, Bring & Share Lunch & A mindfulness session run by Dr Michael Manztios 🖍🖌💆‍♀️. The session are all planned by our MHFA Team and some volunteers will be on hand throughout the sessions helping and there for a chat if you need one 👂🗣💚. We will have various activities for the arts and crafts session including colouring  painting, writing and maybe a bit of glitter 🤩😍🤩 (Please note this is NOT an art therapy session, this session is to bring each other together and enjoy the company of your peers whilst taking your mind of any exam stress & assignment stress for 1 hour) 😁😎😁. For the bring and share lunch, you can bring in an extra packed lunch for a mate, bake some cookies or just bring in a packet of digestives or 🍌🍉🍍🍒🍓🍏. Water & Squash will be provided. (Please make sure you let us know if your homemade bakes contain nuts) 🍰🍫🥧 The idea is to make sure no one is lonely and create a warm & safe enviroment to make new friends. 
Finally, the mindfulness session will be run by Dr Michael Mantzios who is qualified within mindfulness. Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.

Finally, EVERYONE is welcome ... Share ... Share... Share... @bcu_mhfa #Universitymentalhealthday #mentalwellbeing #mentalhealth #fun #creativity #activities
  • Come & Join us for #universitymentalhealthday on Thursday 7th March 2019. We are running 3 sessions of creative arts/crafts, Bring & Share Lunch & A mindfulness session run by Dr Michael Manztios 🖍🖌💆‍♀️. The session are all planned by our MHFA Team and some volunteers will be on hand throughout the sessions helping and there for a chat if you need one 👂🗣💚. We will have various activities for the arts and crafts session including colouring painting, writing and maybe a bit of glitter 🤩😍🤩 (Please note this is NOT an art therapy session, this session is to bring each other together and enjoy the company of your peers whilst taking your mind of any exam stress & assignment stress for 1 hour) 😁😎😁. For the bring and share lunch, you can bring in an extra packed lunch for a mate, bake some cookies or just bring in a packet of digestives or 🍌🍉🍍🍒🍓🍏. Water & Squash will be provided. (Please make sure you let us know if your homemade bakes contain nuts) 🍰🍫🥧 The idea is to make sure no one is lonely and create a warm & safe enviroment to make new friends.
    Finally, the mindfulness session will be run by Dr Michael Mantzios who is qualified within mindfulness. Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.

    Finally, EVERYONE is welcome ... Share ... Share... Share... @bcu_mhfa #Universitymentalhealthday #mentalwellbeing #mentalhealth #fun #creativity #activities
  • 2 0 1 hour ago