Family Psychology Practice in Balgowlah, New South Wales, Australia | Psychotherapist

Family Psychology Practice

Locality: Balgowlah, New South Wales, Australia

Phone: +61 2 8964 9487

Address: 2a King st 2093 Balgowlah, NSW, Australia

Website: http://www.familypsychology.com.au

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25.01.2022 Some of the many experiences of gaslighting:

25.01.2022 No ... to time outs. Yes ... to time ins ! Sending your child to his room to calm down won't keep him from being upset; it will just give him the message tha...t he's all alone with those big, scary emotions, and he'd better try to stifle them. Unfortunately, when humans repress emotion, those emotions are no longer under conscious control. So they pop out un-regulated, when your child lashes out or acts out. It's that dysregulation that scares us, when our child seems completely out of control. But children don't get dysregulated because we "allow" their emotions. They get dysregulated when they need to express an emotion but can't. So, instead, they "act (it) out." Teach your children that Emotions aren't bad, they're just part of the richness of being human. We don't usually have a choice about what we feel, but we always have a choice about how we choose to act. When you're comfortable with your feelings, you feel them deeply, and then they dissipate. That gives you more control.

25.01.2022 Are you spending more on gambling these days? Aussies have increased their gambling spend by 50.7% this year (NAB, 11 June, 2020, SMH). This article is a courageous sharing by a Sydney man who lost $8 million gambling. He gives an honest account of how easily gambling can get out of control - and sadly, the lack of care some major betting companies offered him. Please note, at Family Psychology Practice, we can support you to reduce or stop gambling using evidence- based... methods. http://amp.abc.net.au/article/12409910

25.01.2022 In welcome news, the state government announced a new temporary domestic violence shelter in Manly today. Thank you to everyone who worked behind the scenes to ...make this a reality. If you are experiencing violence in the home, when it is safe to do so contact the NSW Domestic Violence Line on 1800 65 64 63 or 1800 RESPECT (1800 737 732). https://www.northernbeaches.nsw.gov.au//temporary-safe-hou

24.01.2022 How to manage anxiety and worries in these difficult times.

23.01.2022 Recently you may have noticed that you are feeling a much broader range of emotions than usual. This is normal for us humans! Some emotions are comfortable and welcome (eg, gratitude and relief). Others may feel uncomfortable. This causes us to deny them or perhaps think there is something wrong with us if we have them (eg, fear of the future, frustration, boredom, annoyance with others, sadness). We can then behave in a snappy way or feel down. See what happens when you ex...periment with letting them ALL hang out with you - the comfortable AND the uncomfortable A skill to start with. Say out loud or write down NOTICING statements like: I’M NOTICING I’m feeling (bored). I’M NOTICING that (fear) is sitting in my chest. I’M NOTICING that I’m experiencing gratitude AND exhaustion. + Breathe ! :Kary LR (CBS)

23.01.2022 Crying is ok. It’s a very healthy and necessary way for children to express their feelings, and we don’t need to make them stop. By telling them to ‘stop crying...’ we send the message that their feelings are not important, not valid, silly, and annoying. If we want our children to learn how to regulate their emotions, and to trust us with their problems and feelings, then we cannot be dismissive of them when they try to do this! See more

23.01.2022 KNOW THIS GUY? At Family Psychology Practice, Cristina has much experience and expertise helping people whose gambling has got out of hand. Listen to Joel Thompson, Manly Warringah Sea Eagles NRL player, share his story. ... https://www.youtube.com/watch?v=JOWN8ZdS0Ss

22.01.2022 ANNOUNCEMENT Are you in a private health fund with POLICE AND EMERGENCY SERVICES HEALTH FUND? ... If so, you can get a rebate for individual or relationship counselling at Family Psychology Practice (please check if it applies to your membership).

22.01.2022 "We're all in this together" has united us during the pandemic but at the same time ignored that we are all impacted by uncertainty differently. Some of us need more certainty to thrive than others. Some thrive on the challenge, flexibility, unpredictability and risk taking opportunities that uncertain times offer. Others who prefer stability, predictability, routine and calm can find themselves experiencing anger, stress, irritability, or sadness. Fear can show up as being s...nappy, shouting, withdrawing or even having a sense of being frozen in your tracks. It can show up in other ways too like relying more on alcohol, taking gambling risks, or procrastinating. Counselling can support you to identify where you sit on this spectrum so that you can then get to know the unique thoughts and feelings that pull you away from doing what really matters to you. It is about allowing yourself to be who you are rather than letting thoughts and feelings boss you around to fit into someone else's expectations. This article gives some tips on how to talk to your kids about uncertainty. I think it is helpful to all ages. - Cristina Williams, Psychotherapist https://www.gottman.com//how-to-talk-to-children-and-tee/

22.01.2022 A communication tip for you to try : ask for what you need in a positive way.

21.01.2022 Shaming words like 'drunk' or 'junkie' are words that we still often hear targetted at the 1 in 5 Australians who struggle with addiction (drug use, alcohol or gambling). Blaming the sufferer instead of calling into question, for example, the designers of addictive gambling products, is rife. This article offers us an alternative to shaming sufferers of addiction. Start with reflecting on, "What's going on for this person?; How can we understand them in a compassionate way?"... For 9 years I have had the privilege of supporting clients who want to be addiction free. I say "privilege" because I have met some of the most sensitive and kind people I have ever met. Their ability to get back up when they're down, again.... and again.... is incredible. They may have been victims of adverse childhood experiences, traumatic experiences or undiagnosed anxiety etc who found a way to cope by drinking, gambling or using drugs. They may have come from a family that has addictive behaviours running through the generations. Just like some families have heart conditions, others have addiction conditions! These people need professional support and compassion from society. Their loved ones often need more. It's a tough road.... there are many stories of recovery. Watch SBS 'Addicted Australia' to grow your understanding. I haven' t watched it yet, but I hear it's an eye opener. - Cristina Williams https://www.theguardian.com//addiction-is-a-chronic-health

20.01.2022 Young children do not have the ability to "self soothe". They need their caregivers to help them.....And as they grow, they turn to safe adults to help them out when feeling out of control or stressed. Reposted from @australianpsychologist Katharine Cook, Child and Family Psychologist at Family Psychology Practice

20.01.2022 There are only 2 industries that call their customers 'users', illegal drugs and software" Edward Tufte. Technology has brought so much good to our lives. Social media has connected us especially during Covid-19. Sadly, this same tool has the "potential for addiction". How? By the intentional way that it is designed to seduce us to check and recheck our accounts several times a day. 'If it's free then YOU are the product' ... wow, I was shocked to learn how this works with... social media. At Family Psychology Practice, clients often say they feel powerless around their teenager's time on phones and social media. How about sitting as a family and watching this film? I wonder if your children will have a greater understanding of why limits are important? Perhaps they will then be more open to collaboratively setting healthy limits. Sit back and enjoy it! - Cristina Williams, Psychotherapist https://www.youtube.com/watch?v=uaaC57tcci0

20.01.2022 Click on video > ‘Walk & Talk 2’ with Cristina: I can’t be bothered On rainy days, my mind does a great job of trying to keep me away from things that I know will make my day fulfilling. Thoughts come in thick and fast.. I can’t be bothered; stay in bed; it’s too wet to do anything. Can you add to my list? Remember that all our minds are the same. They are full of thoughts! Our thoughts often aim to keep us comfortable . Sometimes, too comfortable perhaps?! Next time yo...u notice a thought like this, SAY> I’m noticing I’m thinking X. > Is that thought helpful? Is it supporting me to do the things that are important to me? Is it bringing me to be the person I want to be? ... and congratulate yourself for noticing the thought! They are sneaky sometimes !!

20.01.2022 **A PARADOX FOR OUR NERVOUS SYSTEM** How are our bodies reacting to the COVID-19 public health emergency? Well....It’s creating a paradox for our nervous syst...em...We’re under threat...Our bodies want to connect with others and connection with others has been our evolutionary tool to mitigate our stress responses. We are in this conflictual situation where we need to socially isolate, self-quarantine, but our bodies are living with a biological imperative that says: Please connect me with someone else. Our bodies are now in a quandary. (Dr Stephen Porges) #stephenporges #polyvagal #covid19 #psychology #playtherapy #psychologyandplay #psychologyandplaytherapyaustralia

20.01.2022 The Quiet Power of Introverts.... https://www.bbc.co.uk//the-quiet-power-of-introve/p080fdnp - Cristina Williams, Psychotherapist

19.01.2022 The Sisterhood Balgowlah present Katharine Cook, Child Psychologist on Thursday 25th July 7pm. Hope you can make it. #community #brainpower #ouramazingkids @nbws_org

19.01.2022 I just want to be happy.... stop any further frustration! Click on the video. Based on Acceptance and Commitment Therapy, Dr Russ Harris uses animation to shed light on how human feelings work and what is normal . Take a look ... https://youtu.be/93LFNtcR1Ok

18.01.2022 Do you want to understand how our bodies react to trauma? Here is a video of Seth Porges (son of neuroscientist Stephen Porges) explaining the polyvagal theory. This helps us understand why our bodies freeze, fight and flight when we are threatened or in danger. https://youtu.be/br8-qebjIgs

18.01.2022 Children will be very affected by the bushfire crisis in Australia. It is important to understand the signs and symptoms so that kids can get the help they need. For practitioners and business who are working with bushfire communities and victims, these resources are really valuable. As a disaster recovery practitioner I will continue to offer debriefing to front line agency staff and victims over the next few months. ... https://emergingminds.com.au//to/community-trauma-toolkit/ See more

17.01.2022 Feeling stressed or overwhelmed? Here is another simple mindfulness technique to help settle your nervous system.

17.01.2022 Our Northern Beaches has been hit hard with Covid-19 this week. Disappointment, sadness, anger, anxiety and longing can feel overwhelming. Sadly, this situation is largely out of our control. 'Dropping Anchor' is a researched skill that IS in your control (Acceptance & Commitment Therapy). You can easily learn it to help cope with the reality of what is happening this week. The aim is not to get rid of the painful feelings - sadly, our brain does not have a delete button!! Instead, Dropping Anchor helps us take a step back. Try it out!

17.01.2022 This is a great resource from a psychologist in New York.

17.01.2022 This is the most wonderful story of kindness and generosity....what a lovely deed. https://www.abc.net.au//qld-good-samaritan-pays-t/12944056

17.01.2022 December brings with it a long list of extras! End of school year, formals, graduations, thanking teachers, hot weather, getting ready for holidays, Christmas, relatives coming to stay, finishing off work, Christmas parties, church festivities, Covid-19 limitations ..... If you are like most of us, you probably find it challenging to prioritise lowering your stress levels over doing what is expected. Try these 3 questions to help you. Perhaps experiment with a simple task fi...rst. - Cristina Williams, Psychotherapist

17.01.2022 In our practice, we have many parents pleading for help to manage their child's or teen's addiction to phones and technology. This is a fascinating article highlighting the psychology and neuroscience factors at work in children's tech behaviours. #addiction #childpsychology #technologyaddiction #mentalhealth

16.01.2022 How amazing is this school principal's letter to his students? (I'm sorry but I couldn't find the source to correctly tag the author).

16.01.2022 https://www.facebook.com/118059118804753/posts/306416233302373/

16.01.2022 Dr. Justin Coulson outlines three easy ways we can have happier families. The Daily Goalcast Speaker: Dr Justin Coulson's Happy Families

16.01.2022 This latest Covid-19 outbreak on the Northern Beaches is causing many of us to experience some grief and loss this Christmas season. This article by Jodie Gale, Psychotherapist on the Northern Beaches, is packed with wisdom. She writes about the stages of emotions we may be going through and talks about the power we have as human beings to find meaning in difficult times. I embrace the section where Jodie warns that those who encourage positive thinking have the right inten...tion but fail to support us with a process. Therefore, it may cause more harm than good. (See the post I put up yesterday called "Drop your Anchor" - a mindfulness process to support us when we are experiencing difficult thoughts and feelings.) Jodie includes insightful examples of others who have found meaning from going through tough times and includes a book list of inspirational stories. She also includes questions to reflect on. This week has been hard. This article is an asset to help us move through it. Go gently everyone. Cristina Williams, Psychotherapist https://jodiegale.com/find-meaning-and-purpose-throughout/

15.01.2022 It’s RU OK? Day today. This interview shows how checking in with a mate can save a life.

15.01.2022 Ohhhh I love this article. Dance and movement can be so good for children who have suffered childhood distress. Move it! Move it!

15.01.2022 Gaming in moderation is a fun way to connect with friends and be entertained during COVID 19. However, this article warns that when gaming starts impacting on our other interests and necessary daily activities, we are at risk of developing Gaming Disorder. So notice: Have any of my sleep habits changed because of gaming? Am I thinking about gaming much of the time? Have I lost interest in other activities? Am I spending more money on gaming than I would like to be? Have other people commented that I’m gaming too much? Am I bending the truth about my gaming habits? https://www.businessinsider.com/who-video-games-coronavirus

14.01.2022 This class of 2020 has really shown what is possible. Congratulations to you all. Hang in there and support each other while Covid-19 visits the Northern Beaches - it will get sick of us soon !

14.01.2022 Fabulous article regarding the work of Gabor Mate. "Hold onto your Kids".

14.01.2022 https://www.facebook.com/51698727876/posts/950676442061222/

13.01.2022 Are you going to bet on the footy this week? Do you expect to win? Remember, behind the app on your phone is a business. It profits from your losses. Therefore, don’t be fooled by the odds, player profiles etc. They are based on past trends. ... The Eels are playing the Broncos on Thursday. Can you predict the impact of these factors on the final score? Injuries Player Error Referee Decisions None of us can.

13.01.2022 Our work at the Family Psychology Practice is often guided by attachment theory. Although these graphics are generalisations, they are interesting descriptions of our attachment patterns in adulthood. Credit: @silvykhoucasian

12.01.2022 Community Northern Beaches, Manly needs FOOD DONATIONS. Pass it on... thanks

11.01.2022 Behaviour charts and reward systems in schools are so unhelpful to the children they are trying to "correct". The child who always gets in trouble, or can't sit still, is only further stressed by reward systems.....as they are unable to consciously change their own behaviour. "Offering external incentives like stickers, toys, or even social approval won’t help many children change their behaviors because, contrary to popular beliefs, human behaviors aren’t solely predicated on a drive to maximize gains and avoid losses. Rather, on a basic biological level, they reflect subconscious perceptions of safety and threat that are constantly in play through the actions of our autonomic nervous system" https://m.facebook.com/story.php?story_fbid=982084578916319&id=284489278675856

11.01.2022 This is one of my favourite workbooks for kids who are experiencing anxiety. If you have a child who is "growing worries", have a listen to the author reading "What to do when you worry too much". https://www.maginationpressfamily.org//what-to-do-when-yo/

11.01.2022 Click on the video> Walk & Talk with Cristina. A short chat about gambling vs problem gambling.

11.01.2022 A shout out to our HSC clients .... Great job . You are so nearly done. (source: unknown)

10.01.2022 Do you know what to say after ‘R U OK?’ Click on the video below for some tips. Perhaps you can share this with family and work mates.

10.01.2022 Covid19 has meant that many have gone cold turkey from the pokies. Most will cope well but some struggling with an addiction to pokies have been thrown in at the deep end and are encouraged to reach out for support. So how do I know I have a gambling problem on the pokies? I gamble more than I can afford I gamble more than I budget... When I lose, I keep playing to win my money back. I am not honest about how much time and money I spend playing the pokies I am no longer interested in other activities I may borrow or steal money to gamble with I notice changes in my mood - stressed, anxious, depressed I believe I can make money from pokies over the long term I may get so depressed that I have suicidal thoughts. The good news is that there are effective, evidence based therapies for anyone struggling with gambling who want to break the habit.

10.01.2022 Helping TEENAGE BOYS grow into GOOD MEN This interview is full of wonderful information and stories to keep in mind when raising our teen boys. An easy listen so sit back with a cuppa and take it in! - Cristina Williams, Psychotherapist... ABC listen app: Conversations with Richard Fidler https://abclisten.page.link/Jedk3wfXizvJmoN7A

09.01.2022 A shout out to our HSC clients .... Great job . You are so nearly done. - Cristina Williams, Psychotherapist (source: unknown)

09.01.2022 Community Northern Beaches, Manly needs our help to cope with the increased demand for its Domestic and Family Violence service during Covid 19...... please read below. Thank you

07.01.2022 You are in my thoughts today. Go gently .... 1) those of you once again separated from loved ones due to lockdown. 2) those whose hope of seeing loved ones soon is looking a little less likely. 3) those who have no answers about when they will see their loved ones living overseas.... It’s ok to be sad, anxious, frustrated, homesick..... Then ask yourself: What is possible? What is in my control? - Cristina Williams, Psychotherapist

06.01.2022 Children cope with trauma in different ways. Look for changes in behaviour that suggest they are unsettled or distressed. This information sheet will help parents and carers who are looking after children who have been affected by bushfires http://bit.ly/firerecoveryc

05.01.2022 It’s futile to try to gain control of a #child by commanding, yelling, punishing or engaging in cognitive manipulations to respond to difficult behaviour. When ...a child surrenders, from a #brain state point of view, it can fuel fear or intimidation and put the child in a ‘lower brain’ state. This is why children can become reflexive and their emotions and behaviour can escalate in challenging situations. The lower in the brain that a child is operatingthat is, the closer to their brainstem the less time-perceptive, less cognitive, more reflexive and more emotional they will therefore be. And the brain state of a child has significant impacts on their ability to listen, learn, comprehend and cope with life circumstances. There are different reasons why a dysregulated brain state can occur, and sometimes children who are labeled with #ADHD or #ADD are operating more in the lower part of their brains due to #traumatic sets of events. Whether that is the situation or not, it can always be helpful to remember that their little brains developed originally from the bottom to the top, meaning brainstem first and then the rest of the brain sequentially, up to their neocortex. Therefore in order to deal with a child who is dysregulated, we should always be working from the bottom to the top of the brain in the style in which we engage and connect with an upset child. A memorable three-step method to help a child to come to a place of calm and clarity can be seen in Dr Bruce Perry’s use of the three R’s for this process. It begins with techniques for regulation, then it moves to relationship, and then it progresses to reason. This brain-based approach can vary a little with each individual child in timing or depth, and can usually be determined with some trial and error once you recognise how your little one is experiencing the world. Not sure where to start? Choose some of these easy tips to remind yourself about most effective responses. Reflect on what is appropriate for each child, keeping in mind their personal circumstance and character. #REGULATE Encourage somatosensory experiences: move the muscle groups with hugs, weighted blankets, or rhythmic and repetitive activities such as playing catch, rocking or drumming. Engage in patterned, repetitive rhythmic activity: walking, running, dancing, singing, or repetitive meditative breathing. Offer top-down reassurance: say things such as I’m not mad, You're not in trouble," This doesn't seem like a big deal," or You’re safe. Use relational tools: with reflective listening, clarifying questions, or authentic empathy where you actively and truly try to understand what's being experienced by the child. Let it happen: time can be a friend, and sometimes that's really ok, and the best thing for your little loved one might be to regulate them self. Get down low: standing over the child can make them feel overwhelmed, while kneeling down at their level creates safety. #LetThemPlay: nature's greatest self-regulator is simple, uncomplicated, unstructured play. #RELATE Play together: the ultimate connector that creates sacred space. Love that child: say I love you, or focus on love and nurturing. Follow your heart. Use language to bond: remind them of all the fun things that are planned, or the little things about them that you’re proud of. Realign yourselves: genuinely connect with their interests so that they can feel you’re working towards the same goals. Hug: the age-old way of producing oxytocin, hugging helps to calm the nervous system and create a relaxed state. Share activities: think on what your child loves to do and do it. Be silly: children love to laugh. Let them help you connect with yourself, too. Really see each other: focus on each other, not the problem. Problems make us forget ourselves, but we need ourselves to fix any problem. #REASON Use collaborative problem solving: find solutions to problems that work for everyone - adults and kids alike. Explain the ‘why’: it helps change behaviour when reasons are known. Share your feelings: some children haven’t yet developed full ‘theory of mind’, where they understand others’ realities, so let them understand. Reflect together: package what happened neatly and chronologically, emphasising cause and effect; and also reflect emotionally. Ask questions: learn something new from each other. Articulate: words sometimes need multiple exposures to gain meaning or nuance. Keep trying. Encourage confidence: action requires empowerment. Give compliments, highlight what was done well, and fan the flames of courage. Simulate to stimulate: walk through solutions with doll play, telling or creating stories, putting on puppet shows, or drawing reflective pictures or artworks to encode learning deeper and make it easy to remember. Responding to difficult behaviour in a way that supports the whole child and their whole brain will make interactions easier and kinder. Be mindful that challenging behaviours can trigger our own fight-flight-freeze responses, and so whole brain responses can actually be easier and kinder for everyone involved. #neurochild #brainscience #familygoals #bekind

05.01.2022 https://www.facebook.com/284489278675856/posts/1063398604118249/?sfnsn=mo&extid=dHVFDUyTP5N6AV0J

05.01.2022 Do you notice yourself feeling angry, frustrated or impatient at times? These are normal human emotions. What causes problems in relationships is when we react and hurt others by shouting, blaming, being mean or giving the silent treatment. We can train our brains to pause before we react so that we have a moment to consider a healthier response. Simple MINDFULNESS training is a way of changing the brain over time to respond to overwhelming emotions in a thoughtful way. It ...is about 'noticing' or 'paying attention to what's happening NOW, IN THIS MOMENT' without judgement. Just be curious. Try this! Next time you take a sip of water or drink, keep it in your mouth for 1 second longer. Notice the taste, the temperature and how it feels in your mouth. Check out this short video to see what happens in your brain when you bring mindful noticing into your day: - Cristina Williams, Psychotherapist. https://www.youtube.com/watch?v=aNCB1MZDgQA

05.01.2022 Many people are now eligible for further psychological support during the COVID 19 pandemic. The Australian government has changed Medicare to help people use psychological services. If you meet any of the following criteria you could receive support over the phone or via video conferencing: 1. a person diagnosed with COVID 19 or ... 2. In quarantine due to medical advice or 3. the person is considered more susceptible to the COVID-19 virus being a person who is: (i) at least 70 years old; or (ii) at least 50 years old and is of Aboriginal or Torres Strait Islander descent; or (iii) is pregnant; or (iv) is a parent of a child under 12 months; or (v) is already under treatment for chronic health conditions or is immune compromised; Services will be provided for you by phone or video-conferencing. Please cal us to make an appointment. These services could be bulk billed if you receive a referral from your GP. If you do not meet this criteria but require psychological support, we have psychologists and psychotherapists available to see you or talk to you under normal referral conditions (using medicare, using private health rebates, or paying privately). Just call 8964 9487 or email [email protected] and discuss with Penny.

05.01.2022 I love this. Taking time to be kind or giving to others recalibrates our own flight or fight systems.

04.01.2022 Us Aussies LOST about $6.6 billion on the pokies last year. (Source: Alliance for Gambling Reform) Did you know that all pokies are 100% random? A computerised ‘Random Number Generator’ determines if your spin is a win or loss .... but the designers of the pokies like for you to think otherwise - so sneaky ! ... Here to help if you would like to gamble less after lockdown.

04.01.2022 This chart is very handy to highlight how children learn to regulate their emotions. It's not a simple process of going to a rooms to calm down or get themselves together. Children need adults to co-regulate and help guide them to be able to learn to do this themselves. #childpsychology #emotionalregulation #childpsychologist

03.01.2022 So important....

03.01.2022 The news of the extended lockdown in Victoria will leave some of you separated from loved ones for a little longer. We send you extra doses of patience and compassion today as you digest the news.

03.01.2022 Online sports betting is so easy to do on your phone at home, right? No wonder, the amount bet online during Covid 19 went up by 67% in one week. If you’re getting tired of spending your money on betting, think about taking this simple step . You can have your details blocked from major sports betting websites in Australia. (see NT government website) Easier still, book an appointment at the Family Psychology Practice and I’ll do it for you. We can then chat more about the ...gambling habits you would like to change. https://amp.smh.com.au//alarming-rise-in-online-gambling-h

02.01.2022 Parenting 18-25 year olds? Covid-19 has brought many of our adult children back home. For some, this has brought many stresses to family life. This age group is termed emerging adults because they are forming their adult identity. With this comes a need to make their own decisions, make mistakes and experiment with standards that may be different to their parents. This article reminds us that the parents’ role is to provide support..... not make decisions for them. It m...eans that parents need to let go of control. This is a tough one! A good start is to experiment with treating them as you would a colleague - listen to them, ask questions and offer support when asked (resist the urge to give advice and fix their problem). Trust that the bumps in the road are what grow character, resilience and their adult identity. If you would like support navigating your parenting relationship with your emerging adult child, we welcome you to make an appointment. https://theconversation.com//how-parents-psychological-con

01.01.2022 #childpsychology #childpsychologist #safety

01.01.2022 A volunteering opportunity in our community for over 18s with big hearts and adequate strength...