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ABOUT DR. ANNABELLE KYLE DORTCH

ANXIETY & TRAUMA THERAPIST IN CALIFORNIA AND NEW YORK

My name is Dr. Annabelle Kyle Dortch and I am a licensed psychologist providing telehealth virtual therapy to clients living in New York and California. I specialize in helping adults and young adults navigate anxiety, stress management, life transitions & the impacts of trauma.

Utilizing techniques from Relational Psychodynamic Theory, Cognitive Behavioral Therapy, Somatic Theory, and Eye Movement Desensitization & Reprocessing (EMDR), each individual therapy session is always tailored to you, your needs, and goals.

If what you read throughout my website resonates with you, text or email me and we will set up a time for an initial consultation!

Learn more about my background and approach to therapy

Meet Dr. Annabelle Kyle Dortch

FIND ME ON INSTAGRAM

A Note About My Instagram Profile: My public, professional Instagram page is aimed at providing education and insights into psychological concepts that impact our human experiences. It is not intended to be used as therapy or to confirm a psychological diagnosis.

To my current and former clients, you are more than welcome to follow this page! But please be aware that engaging with my content (ex. liking or commenting on posts) can potentially compromise your confidentiality and privacy. Additionally, as Instagram is not a secure site, I will not be communicating with current or former clients via direct messages.

All about one of my favorite resources: journaling 📓

(This is a lengthier post, so if you want to spend time reading it and reflecting on the questions, I recommend saving it and returning to it when you have a little bit of time!)

if you already have a journaling practice, I’d love to know your routine and ritual surrounding it ✨

#journal #journaling #journalinspo #losangelestherapist #losangeles

Within Mindful Self-Compassion (which has philosophical roots in Buddhism) one of the tenets is that suffering is a shared experience — we ALL have this in common as humans. AND it is also true that our individual internal experiences and suffering will look different because we exist in different social/ cultural/ physical/ personal contexts.

Just because your experience is different from other people does not mean it isn’t worthy of exploration and support.

(Also, a clinical reason why I respond to clients with the phrase mentioned in the video is because part of my job is to guide the client to a place of self-trust when making sense of internal experiences. If tending to internal experiences is only allowed when they are ‘normal’, we are up a creek without a paddle really quick when the manifestation of our pain is different than those around us.)

#mentalhealth #suffering #selfcompassion #normalize #normalizing #losangeles

A chat on confidence and self-trust🧠

The psychologist I reference (and have a professional crush on) is @drbeckyatgoodinside 💃🏻

(Also, I have never posted a video that is longer than 90 seconds and don’t even know if this will post the full video! So this is also an experiment for me lol)

#confidence #selftrust #psychology #therapistsofinstagram #losangeles

Yes, I’m posting about glimmers yet again cause it’s my birthday💃🏻

Cheers to another year of finding a sense of grounding, contentment, & joy in the small and potentially mundane moments✨

#glimmers #therapistsofinstagram #losangelestherapist #losangeles

And that’s that on relational therapy!🧠🫶🏽

(Also, the formative or corrective experience here isn’t that everyone who evokes hurt in you owes you an apology, the corrective experience is the client —in this case me— practicing being vulnerable in safe places)

#therapy #therapistsofinstagram #losangelestherapist #losangeles

Another round-up of recent glimmers! ✨

If you’re new here, here’s some more info on glimmers:

👉🏽Licensed Social Worker & complex trauma expert, Deb Dana, coined the term “glimmer” as the antithesis of a trigger: an internal or external cue that moves the mind and body system towards experiencing safety, connection, and joy.

As important as it is to be able to identify and understand the triggers that lead us into a fight/ flight/ or freeze state, it is equally important to know what brings us back to the preset, to a felt sense of safety, and even enjoyment🧠🫀

#mentalhealth #glimmers #nervoussystemhealth #losangelestherapist #losangeles

(Also I’m not trying to create saints or martyrs out of the people who often take more relational responsibility, I’m just noticing a pattern! It is not good for anyone when this imbalanced dynamic is present)

#mentalhealth #losangelestherapist #losangeles #therapistsofinstagram #relationships

Two of the skills that continue to be important for me as a therapist are: radical acceptance & flexibility.

You kind of need to be ready for anything. No session or client is exactly the same even if you are working through similar presenting concerns or patterns.

My encouragement to you if you are a client: it is okay and encouraged to bring up WHATEVER is going on even if it doesn’t feel directly related to ‘the work’, it’s ALL what we call “grist for the mill”.

In the middle of reprocessing something with EMDR and another area of your life is needing immediate attention? Tell your therapist.

Been consistently working on your relationship with your partner, but you get fired from your job? Tell your therapist.

Our priority is YOU, not some idea of the direction a therapy session “should” be going. 🫶🏽

#mentalhealth #therapistofinstagram #losangelestherapist #therapy #virtualtherapy

Before this moment, my client had let me know she was going to be 10 minutes late, and I had a choice to make: 1) see if I could get one more note done or 2) take the 10 minutes to have more margin in my life.

It’s really not about fancy or secret nervous system hacks at all. Creating a consistent and responsive relationship with our mind-body system is often more simple than we think.

(Also the Spotify playlist is called Dreamy Forest Music)

#mentalhealth #mindbodyconnection #stressmanagement #anxietysupport #therapist #losangeles

Every session is so different based on presenting concern/ goals/ preferences/ personality of the client, but here is an inside look on some things I have literally said this week✨

#mentalhealth #therapy #therapist #therapistofinstagram #losangelestherapist #nyctherapist #anxietysupport #internalfamilysystems #relationaltherapy

Hydration: 1) The brain functions most effectively when the body is hydrated. 2) When we are dehydrated, our heart rate increases & if you run a bit anxious, the physical marker of an increased heart rate can begin the feedback loop of: “omg no, your heart rate is up which means your anxious….what are we anxious about? oh right, we are anxious about being anxious”

Journaling: Doing a morning brain dump to externalize thoughts is such a supportive ritual for me. It really helps me observe my experience without grasping onto it so tightly.

Regular food intake: The brain works best when the body is intaking food in a way that keeps blood sugar stable. I think we all have felt the impact of low blood sugar on our mood & anxiety levels, it’s not pretty.

Movement: Part of what happens during anxiety is an increased production of cortisol & adrenaline which provides energy to deal with a threat (literal or perceived). Moving the body is essential in metabolizing & recovering from being in a stress response. Trying to go straight slow/ horizontal rest is almost impossible without incorporating some time of release for the anxious energy (even if you are feeling tired-wired).

Magnesium before bed: I’m not a medical doctor so don’t take magnesium just because I do, but it really helps my mind body system move towards a rest & digest/ stress recovery zone before bed.

Consistent bed time: The body will begin to register regular rituals as safety & consistency, allowing for rest & higher quality sleep. To tolerate discomfort and anxiety, the body needs to be resourced with sleep!

Psychotherapy: bc well, yeah of course

Avoid over-scheduling: I take my rest & recovery time just as seriously as my work/ connecting w/ friends & family

Decrease my sphere of influence: When I feel anxious I start outsourcing opinions & decisions based on others. In today’s world there is so much noise/ info/ opinions being shared 24/7. Taking stock of what media I’m consuming/ who I’m following/ who’s voices I am listening to is essential when I’m trying to ground in & assess what I am feeling/ thinking/ needing

#anxiety #anxietysupport #anxietyrelief #therapistofinstagram

Self Compassion: The Proven Power of Being Kind to Yourself

Attachment: The New Science of Adult Attachment And How It Can Help You Find And Keep Love

Widen The Window: Training Your Brain And Body To Thrive During Stress And Recover From Trauma

Happy reading! 📚

#mentalhealth #therapy #psychoeducation #bookstagram #therapybooks

And by ‘out self-care’ I mean adding journaling/ a rushed meditation/ cramming in another self-help book to try and optimize yourself so you can do more with less.

Sometimes the deepest form of self-care is recognizing our limits, reaching for support, and engaging in stress recovery.

And honestly sometimes the “less is more” approach is what is needed when it comes to self-improvement & self care — allowing SPACE to experience a moment that is not filled with urgency.

This is a huge part of stress recovery. And the cool thing about engaging in stress recovery: it’s not about avoiding stress, it actually helps BUILD the capacity & flexibility needed to engage more effectively with stress.

There are costs to trying to do everything all the time without breaks or support from your community (ex. the tired and wired-hypervigilant-burnout pipeline). Recovery takes time and consistency, but it is possible.

If you are in the midst of renegotiating your relationship with stress, I SEE YOU ❤️‍🩹

#mentalhealth #stress #stressmanagement #stressrecovery #selfcare #burnout

I temporarily forgot what an absolute Brandenburg 3 is?! Music is magic and can absolutely help get you move through nervous system states 💃🏻 (also my already wild movements are slightly offbeat because my version of the piece was a few BPMs slower than this lolll)

#mentalhealth #therapytiktok #therapistsofinstagram #classicalmusic #brandenburg

A peak into sessions🧠🫀🤘🏽

#mentalhealth #therapy #therapistsofinstagram #therapistsofig #losangelestherapist #losangeles #newyorktherapist

‘Trauma bond’ and ‘trauma bonding’ has been a hot button word over the past couple years, let’s talk about it.

Shared trauma: having a specific or general shared experience of trauma with another person or group of people

Trauma bond: the intense emotional attachment that develops between a receiver of relational abuse & their abuser

#traumabond #traumabonding #yellowjackets #abusiverelationship #psychology

And sometimes it takes a looonggg time to build that sturdy, safe rapport to do this kind of work, but to the people concerned about therapists enabling harmful behavior, this is typically what is happening in therapy 🤘🏽

#mentalhealth #therapy #therapist #therapistsofinstagram #losangelestherapist #newyorktherapist #defenses #partswork

I finally have space in my weekly schedule for a couple new clients🙌🏽 Text or email me to set up a free 15 minute phone consultation so we can chat and see if we would be a good fit. Looking forward to meeting you! 🧠🫀

#nyctherapist #losangelestherapist #anxiety #anxietysupport #stress #stressmanagement #trauma #traumarecovery #relationaltherapy #selfcompassion #therapy #emdr #emdrtherapy

Do you feel the difference between these responses to emotion activation/ shutdown?

“Oh no, this is bad!! How do I get out of this?!”

and

“Okay I’m noticing X. What does this mean about my internal experience and what I might need?”

Responding to ourselves with curiosity, compassion, and sturdiness helps us 1) identify and access what we need to move through the dysregulation & 2) learn that being dysregulated does not have to be dangerous (of course it can be in extremes, but this is part of what we are moving away from by doing this)

And sometimes the answer to the question will include something specific like deep breathing, grounding into your 5 senses, slowing down, co-regulation, taking a break from a conversation, holding something cold, moving your body etc. And sometimes it might simply be acknowledging and witnessing the nervous system rise or fall, and return to somewhere closer to baseline.

Dysregulation is a human experience. Our relationship to it contributes to the extremeness or ‘stuckness’ of it🫀🧠

#therapy #losangelestherapist #losangeles #anxiety #trauma #nervoussystem #selfcompassion #emdr #emotionregulation #dysregulation

Recent moments of contentment/ joy/ connection:

- Eating Taco Bell in the car (black bean crunch wrap supreme 🤤)
- Art gallery hopping w/ a long-time friend 🖼️
- A cute LA afternoon 💜
- Fries 🍟
- Finishing The Gifts of Imperfection 📚
- These animal themed bandaids after getting vaccines for upcoming travel 🌍
- Rooftop sushi & chats sushi 🍣
- Repotting plant bbs 🪴

#mentalhealth #glimmers #losangelestherapist #losangeles #therapistsofinstagram

Of course therapists are human and have initial reactions and biases etc. This is not negating that. But more so emphasizing that your therapist is FOR you. (Or they should be… if you consistently feel missed or judged by your therapist, you absolutely can end that relationship and find a new therapist).

However, if you feel safe enough with your therapist, sharing your experience of feeling judged can be a wonderful way of 1) adding transparency & trust to the connection and 2) exploring the stories attached to your experience of judgement 🫶🏽

#mentalhealth #therapy #therapistsofinstagram #losangelestherapist

Gentle reminder: You don’t have to be chronically available to be a kind person or a good friend 🫶🏽

#mentalhealth #relationships #stressmanagement #stressrecovery #peoplepleasing #peoplepleaser

Whatever you are doing will likely be easier if you 1) take a quick stretch break 2) drink some water 3) speak kindly to yourself 4) listen to ABBA (okay that last one might be a personal preference)

#mentalhealth #workfromhome #wfh #stressmanagement #abba #losangeles

Co-regulating is essentially joining the calm of someone else’s nervous system.

👉🏽We often do this with friends/ partners/ loved ones, but did you know pets can be incredible beings to co-regulate with? They are so in tune with their own bodies and the present moment (partly because they don’t have the metacognition that humans do which gets us thinking about thinking— and sometimes disconnected from our own bodies).

🧠 Sitting next to or holding a pet, noticing and feeling their steady breathing, enjoying them enjoying you = nervous system support, serotonin (happiness), & oxytocin (connection)

🫶🏽So, if you’re needing a moment of grounding, enjoy this video of me giving Doug a couple pets as he naps in the sun☀️

#mentalhealth #coregulation #catsofinstagram #cats #stressmanagement #anxietyrelief

Depending on the day or topic, I have absolutely said each of these things to my own therapist🙃

And ‘going at your pace’ doesn’t mean you will never be challenged in therapy. On the contrary, this means that the client and therapist will explore what the cautious, protective parts need to safely move forward towards growth & healing.

#mentalhealth #therapy #therapistsofinstagram #growthmindset #losangelestherapist #losangeles

Wishing you the Sunday you need 🫶🏽

#sunday #sundayreset #mentalhealth #losangeles #losangelestherapist

I say this not from a place of “I’ve made it”, but specifically so beginning therapists hear this from someone just a few years ahead.

I’m roughly 5 years out from completing my 5 year doctorate program, I’m not someone with 30 years of therapy experience! So consider this a note from your therapy big sister, I promise you it gets better! 🫶🏽

#mentalhealth #therapy #therapistsofinstagram #impostersyndrome #growthmindset #newtherapist

For anyone (probably all humans lol) who needs a little supportive navigating romantic/ platonic/ or familial rejection no matter how big or ‘small’ 🫀🧠

📷 @jacksondavisphoto

#mentalhealth #rejection #relationships #selfcompassion #growthmindset #therapistsofinstagram #losangeles

And is this reality comforting or freeing or sad? Yes.

(Also, although we don’t have super marked seasons in LA, the transitional time of late winter/ early spring is pretty special)

#mentalhealth #radicalacceptance #everythingistemporary #seasons #losangeles

Recent Glimmers (& a couple pics of them).

(Also, finding and leaning into glimmers is not a way of turning a blind eye to the whacky devastation of what’s going on around us…glimmers are the reorienting tethers we hold onto while navigating the tough stuff)

#glimmers #grounding #anxietyrelief #anxietysupport #mentalhealth #therapistsofinstagram

I know I’m not the only one!!

And while sometimes I might ask for a preview for the convo (depending on the relationship and the situation so I can gauge when I have the bandwidth for whatever kind of conversation it is), sometimes I just practice acknowledging & tolerating (which often looks like: *deep breath* “Okay woof this feels hard and I feel anxious. It makes so much sense why I lean towards feeling like I’m in trouble” *deep breath* “I know that I am capable of having conversations even if they are difficult” *more grounding with a tangible sensory oriented activity or task*).

#mentalhealth #nyctherapist #losangelestherapist #anxiety #anxietyrecovery #selfcompassion

Truly my favorite perk about working from home! 🐈

Wishing you a moment of co-regulation or comfort today🫶🏽

#workfromhome #wfh #virtualtherapy #teletherapy #losangelestherapist #newyorktherapist #catsofinstagram #coregulation #comfort

This is your gentle reminder to create time for a lunch break, even if it’s a short one. Your mind-body system will be so grateful you did🧠🫀

#mentalhealth #lunchbreak #stress #stressmanagement #stressrelief #stressrecovery #brainhealth #losangelestherapist #newyorktherapist

The attunement/ safety/ growth that can happen in therapy is pretty special, and I love the way it especially comes together when a client and I are using EMDR💃🏻

EMDR (Eye Movement Desensitization & Reprocessing) is an evidence based therapy treatment consisting of 8 specific phases originally designed for treating trauma, anxiety, phobias, & depression. We now know that it’s also effective for reprocessing difficult/ charged memories related to pervasive thought patterns/ internalized limiting beliefs/ etc.

It is not the ‘best’ or ‘only’ way to do therapy, but it’s worth checking out if you are feeling stuck in talk therapy on just curious!

#mentalhealth #therapy #emdr #emdrtherapy #therapistsofinstagram #losangelestherapist

I’m not making this up, blame psychological science and research. Self-compassion forever💃🏻

#psychology #mentalhealth #selfcriticism #selfcompassion #growthmindset #therapistsofinstagram

Save this post if you need some support shifting out of stress/ autopilot/ work mode mode today.

🧠🫀Consistently returning to your internal
experience in a reflective way is a practice that does require gentle, persistent intention, but I promise it eventually becomes easier and more natural over time!

#mentalhealth #mindfulness #therapistsofinstagram #losangelestherapist #newyorktherapist #stressmanagement #worklifebalance

Recent moments of contentment & comfort:

- Peanut butter honey toast/ reading
- A slow rainy day
- Another incredible facial by @modskinla
- Doug snuggles
- Reconnecting with music

#mentalhealth #instagramtherapist #losangelestherapist #newyorktherapist #selfcare #stressmanagement #glimmer #glimmers

Each of these reasons takes courage & vulnerability. I see you and you deserve support! 🫀🧠

#mentalhealth #therapy #therapistsofinstagram #losangelestherapist #newyorktherapist #losangeles #growthmindset

If you are deeply self-aware, have read all the self help books, and can write a dissertation on why you are the way you are.... There is room for you in therapy too 🫀🧠

#nyctherapist #losangelestherapist #selfawareness #selfcompassion #therapy #emdr #growthmindset #selfhelp #losangeles

I’m finally making my way through “The Gifts of Imperfection”, and wow what a great description of KNOWING our painful parts so well: Knowing their stories, calling them by name, knowing their physical & emotional markers, and practicing what best soothes and nurtures them best.

Courage, compassion, and connection forever!

#nyctherapist #losangelestherapist #shame #therapy #brenebrown #thegiftsofimperfection

The mind & body are experts at protection. And often when we feel emotional stress, trauma, and general heaviness our system literally armors us with muscle tension to protect our softness & vulnerability. Some of this is a gift…the tension helps communicate what we have been experiencing.

What this means for me as someone who values “bottom up”, body based therapy is:

It’s important (when we have access to safety) to identify/ acknowledge this tension & help our body release it.

So this is me supporting and releasing the tension in my suboccipital muscles because I hold SO MUCH there.

If you are experiencing a stressor or recovering from trauma (as I know countless people in my community are), my hope for you is that you find safe ways to slowly, gently check in with your body and see how it has been holding tension for you. And if you’re not ready for this, that’s okay too, dissociation is a functional, powerful protector🫀🧠

Sending love & courage to everyone🫶🏽

#nyctherapist #losangelestherapist #losangeles #anxiety #trauma #copingskills #nervoussystem #selfcompassion #therapy #emdr #massagetherapy #somatictherapy

This is inspired by my last post about developing a strong ego (vs. a fragile or inflated one) & also because a lot of people are likely trying new things as it is January.

Being a beginner is likely going to be a vulnerable experience on some level because it requires us to contend with what it means to be “bad” at something: Am I allowed to be bad at something? How long am I allowed to be bad at something? What does it mean about me that I’m bad at something? What will other people think of me being bad at something?

For example, my ego tells me the story that “if I’m bad at something I’m not allowed to enjoy it”. I’ve played the violin since I was 5 yo and was a music major first before switching to psychology. (I was truly a very medium fish in a small pond, but the narrative became internalized that if I engage with music on any level there has to be some degree of excellence.)

During grad school I was very preoccupied with making it through/ succeeding/ not failing that venture and I made approximately zero time for music in my life. So, here I am 11 years after undergrad beginning to reintroduce music to myself (tolerating both being rusty as hell on the violin & trying to be a complete beginner on a new instrument).

All this to say, if you are trying something new and witnessing your ego be challenged by this, I SEE YOU!!!! Cheers to connecting with (and having compassion for) all parts of our Self!

xo
AB

#nyctherapist #losangelestherapist #therapy #instagramtherapist #growthmindset #ego #egostrength #2025 #beginner

I want to flip around the pop-psychology idea of needing to “let go of ego” to be mentally healthy.

Here’s the thing, having an ego is not bad we actually need a STRONG, STURDY ego for personal and relational health.

The ego internalizes and tells stories about you, other people, & how to navigate difficult emotions.

Having ego strength or a sturdy ego often looks like being able to identify personal power & agency, having the ability to tolerate or regulate difficult emotions, & the ability to engage in radical acceptance of reality.

In a fragile (underdeveloped) OR inflated (over developed) ego there is a lot of rigidity around what the self needs to feel “okay” (praise from others, to be perfectly aligned with others, to never upset others, to be better than others at their job, to never feel pain, to have access to substances, etc.)

What often happens in therapy is the process of: 1) becoming familiar with “fragile ego” or “inflated ego” 2) gain understanding and compassion for how it has been trying to serve or protect the self 3) gradually gradually shift towards a more sturdy ego

Summary: We all have and need our egos!! They just might need some understanding, empathy, and updating.

#nyctherapist #losangelestherapist #anxiety #trauma #selfcompassion #secureattachment #therapy #emdr #traumatherapist #ego

Truly, there is no correct or best way to end the year. However you are feeling, I hope you acknowledge it fully. And if that feels hard, uncomfortable, or counterintuitive, remember what Carl Rogers so wisely said,: “The curious paradox is that when I accept myself just as I am, then I can change”

#mentalhealth #nye #newyear #newyearseve #carlrogers

To me there is no better feeling. It’s so good to be home!🏡 (lol at the excessive spilling)

#reset #recharge #resetroutine #cozy #cozyathome #newyears #newyearseve #selfcare

Part of me wants to just post the fun trendy list and say something basic and encouraging. Another part wants to express that I don’t love the binary nature of this trend? Lol.

I know it’s ‘not that serious’, but the ”in”/ “out” languaging feels like a judgemental fragmenting of parts of the self.

ANYWAY. Despite my ambivalence/ internal conflict about it, it can still be a fun way of reflecting on what is serving us well and what we might want to shift!

My encouragement is that whatever shifts you do make, take it one little consistent micro shift at a time. And then do it over and over. This is how long term change happens.

And if it’s just not happening and you get real stuck? Get curious about what need the “resistance” is meeting (and maybe get curious about the expectation you are placing on yourself)🫶🏽

Change is possible! Curiosity and compassion is the way.

(Also Kenny G’s Auld Lang Syne has always made me instantly emotional🥹)

#nyctherapist #losangelestherapist #change #growth #growthmindset #curiosity #compassion #newyears #newyearsresolution #2025

Sitting out the family walk for an hour of staring into the fire on my own = the introvert recharge of my dreams. I hope you are checking in with what you need today!✨

#mentalhealth #introvert #holidays #familytime #selfawareness #selfcare

Whether you are gearing yourself up for meaningful connection or surviving grief or conflict, identifying and meeting your needs today will help you navigate whatever you experience🫶🏽

✨So drop down and reflect, what do I need physically/ emotionally/ relationally/ spiritually?✨

#holidays #christmas #christmasweek #selfcare #selfawareness #boundaries #mentalhealth #emotionalintelligence #growthmindset

My last note to you before I sign off for the holidays is on neural pathways, creating change, and beginning again and again and again.

(And yes, of COURSE reflecting on what pulled us back to old, familiar patterns & what might be more helpful in the future is part of it too, but we cannot be afraid of beginning again…that is part of creating change 🧠)

#nyctherapist #losangelestherapist #copingskills #selfcompassion #therapy #growthmindset #growth #change #therapistsofinstagram #instagramtherapist

If joy, excitement, & magic are not it for you right now, it is okay and maybe even important to “lower” the bar to seeking comfort & a moment of small contentment. Being attuned to yourself > forced feelings🫶🏽

#mentalhealth #attunement #comfort #contentment #therapist #therapistsofig #therapistsofinstagram #losangeles #selfcare #selfcompassion

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CONTACT ME

If you're interested in connecting with me for a free 15 minute consultation, you can call me (please leave a voicemail if I am unable to answer the phone), text, or email me. I am looking forward to talking with you!

PHONE

213-537-3450

E-MAIL

annabelle@drkyledortch.com

ADDRESS

All therapy sessions are conducted virtually through teletherapy

Hi There and Welcome! I'm glad you're here.

ABOUT DR. ANNABELLE KYLE DORTCH

ANXIETY & TRAUMA THERAPIST IN CALIFORNIA AND NEW YORK

FIND ME ON INSTAGRAM

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CONTACT ME

Hi There and Welcome!
I'm glad you're here.