Should You Seek Treatment for Your Marijuana Addiction?

Read more to learn if you should seek treatment for your marijuana addiction through the professional counselors at South Coast Counseling.

Marijuana has made headlines multiple times recently, and many have the belief that using weed is not a dangerous addiction. While it may be true that the effects of marijuana are not as detrimental as hardcore drugs, such as cocaine or heroin, anything that diminishes one's ability to thrive is a problem that should be addressed.

Consider gaming. Playing video games is an enjoyable pastime that many engage in on a regular basis. These games are not harmful, they do not affect a person’s physical health or cognitive behavior in the same way that drugs do—yet more and more people are seeking help for their video game addiction every day. If you cannot reach your goals and happiness seems to be nothing more than a nice thought, you might need to seek treatment for your addiction to marijuana. Here are some ways in which your treatment will help.

Build and Maintain New Relationships

Once you seek treatment for your marijuana addiction, you might find that the friendships you have made have been centered around smoking and possibly using other substances. You cannot continue those relationships and make a serious effort to remain drug free and sober after you have completed treatment and entered recovery. Through guided counseling, you will learn how to make connections with people without using. You will also learn how to maintain future relationships by using coping mechanisms other than marijuana.

Treat Underlying Issues

Many people turn to marijuana to treat an underlying issue that they might not even realize is there. Marijuana is a drug that is being used in many states to treat multiple health problems, but this does not mean that smoking weed or consuming it in other ways is the appropriate way to treat your medical condition. With the help of a medical professional, you can receive a precise diagnosis and get on the road to recovery today. 

Further Your Career

Marijuana might be holding you back from employment or furthering your career. Though this is a widely used drug, employers are still requiring drug screenings from their employees to test them for the use of marijuana. Some addicts know this to be the case, and avoid seeking employment and bettering their life altogether. Others might feel held back in their career because of the threat of drug testing. Seeking treatment for your addiction can help you to further your career.

addiction treatment Costa mesa

Repair Damage with Relationships        

Your addiction might have prompted you to make some pretty poor decisions. For example, you might have stolen money from a good friend or relative to buy marijuana. It is important that you know that these relationships can be mended, you just need the tools to do the mending. Counseling in addiction treatment Costa mesa can help.

Seek Addiction Treatment Today

If you believe that it is time to seek help for your marijuana addiction, the professional staff at South Coast Counseling is ready to answer your call. For more information, visit our addiction treatment  page or contact a representative with our center today.

5 Myths About Relapse | South Coast Counseling

Here are some of the most common myths about relapse, and what your plan of action should be if you fall victim to your old habits once again.

Living a sober lifestyle takes consistent work and lifelong dedication, but despite your best efforts to ditch your substance abuse habits, relapse can still happen.Ignoring the idea of relapse is dangerous because it can happen to anyone, which is why it is important to know how to deal with it if it occurs.Here are some of the most common myths about relapse, and what your plan of action should be if you fall victim to your old habits once again.

Myth #1. Relapse is Avoidable with Willpower

Though willpower and self-discipline are key components to living a sober life, they alone cannot prevent relapse. Those in recovery often suffer from mental health disorders as well, which cannot be overcome with willpower. Despite the patient’s desire to stay sober, sometimes it just isn’t enough.

Myth #2. Those Who Relapse Are Hopeless

This myth is absolutely not true. Relapse is often a part of recovery, as learning how to prevent relapse is part of the process. If the person suffering from drug abuse or alcohol abuse has not yet learned how to stop relapse from happening, it is more likely to occur, but it does not mean that they are incapable of recovery.

Myth #3. As Long as You Aren’t Using, You’re Recovering

Abstaining from drug or alcohol use is essential to sobriety, yes, but it does not mean that the patient is recovering. In substance abuse treatment, patients are taught how to overcome their addiction, how to deal with relapse, and how to maintain their physical and mental health. So recovery is a lot more than just discontinuing the use of drugs or alcohol.

Myth #4. Relapse Happens When You Drop Out of Treatment

The process of relapse is not a quick, snap decision on the patient’s part. It is most often a longer period of time in which they struggle with the desire to use again. If they drop out of treatment, the relapse process has most likely already started, and dropping out is a result of such, not a cause.

Myth #5. Thinking About Relapse Will Cause It

Of the myths about relapse, this one is quite the opposite of the truth. Ignoring the possibility of relapse can be more likely to cause such an event from happening. But if the patient is aware of how relapse can happen, they may learn how to deal with it and even prevent it from happening in the first place.

What You Should Do if Relapse Happens

One of the most important things to remember if relapse happens is that you are not a failure, you've only suffered from a temporary setback. Before you do anything else, you should get in contact with your sponsor or counselor and be honest with them about what happened. They will be able to best guide you through your particular situation, so that you can ensure your health is in check and that you can continue on your path of sobriety.

If you've been through substance abuse treatment before, and you've suffered from relapse, or you fear that you will relapse, contact us at South Coast Counseling today. Our professional and experienced counselors are here to help you stay on the right track.

3 Tips for Parents of Adult Addicts | South Coast Counseling

Read more to learn essential tips for coping with your adult addict.

Most parents worry about their children from the moment that they find out that the child will be entering the world. Through infancy and childhood, they watch them grow and nurture that child to the very best of their ability. This is an enormous responsibility, and it is not uncommon to second-guess parenting choices and actions. Many choices that are made by parents during pregnancy and beyond can and do play a role in the life of their child.

For instance, what a mother consumes during pregnancy, be it good nutrition or drugs and alcohol, can significantly influence the health of their child. Though this is an undisputed fact, there are also many personality traits and behaviors that are set in motion during development in the womb that parents have very little control over.

When a child becomes an adult, parents no longer have responsibility of that person, in most circumstances. You might not be legally bound to your son or daughter at this point, but you might feel more connected to their health and well-being at this point in life more than ever before—especially if they are not exactly living up to your expectations. If your child is an addict, here are three tips for coping.

1. Their Choices Are Not Yours

You might have made many mistakes when raising your child that you are now feeling very guilty over. Your adult child might even toss these mistakes back at you often, claiming that their problems stem from the way that they were parented. Though your actions might have played some role in the life of your child, it is important to come to terms with the fact that their choices are not yours. Addiction is not just something that happens and it is not often forced upon the individual. Your adult child must own his or her addiction and seek counseling so that they may overcome.

2. Offer the Right Kind of Support

Another important realization is to determine whether or not you are currently enabling their addiction. You must learn the difference between right and wrong support. For instance, it is time to stop the cash flow if you have been providing your child with funds. More often than not, adult children take the money that their parents gave them for expenses such as rent or food, and purchase controlled substances right down the road. If you would like to provide your adult child with these things, buy them groceries or hand-deliver rent to a landlord instead. You can also stage an intervention to encourage your child to seek counseling and addiction treatment orange county recovery. 

3. They Must Want Help to Get It

You cannot force help upon your child. You can encourage them to seek therapy rehabilitation, but they will not go through with going to treatment until they make the choice for themselves. If they do go before they make the choice, the risk of relapse is significantly higher. Your child cannot get help until they want to help themselves.

Seek Help and Support

To learn about counseling services for your adult child, visit our addiction treatment page or contact a representative with South Coast Counseling today.

Can a Recovering Alcoholic Drink Socially?

Read more to learn if a recovering alcoholic can drink socially and how you can receive help for your alcoholism.

Overcoming alcoholism is a major accomplishment. Heavy drinking can lead to major consequences with your health, career and social life. Deciding to get sober and completing a recovery program puts many alcoholics back on the right track to rebuilding a great life. So, now that you are no longer a heavy drinker and compromising your health and wellbeing on a regular basis, is it ok to have a drink or two when you are out with a loved one or at a party with friends? This is a question that has been posed by many health professionals and recovering addicts. If you look at the future honestly, you will more than likely be confronted with this choice multiple times in your life after addiction.

Addiction therapy is constantly evolving. In the past, absolute abstinence was the ultimate goal, leaving no room for even one drink. In modern programs, “moderation management” is a notion that is touched, rather than shunned. To answer the question, you must look at yourself as a unique individual. Can you, a recovering alcoholic, drink socially?

Alcohol and Your Brain

The length of time that you drank and the amount that you consumed have a significant impact on the changes that occurred in your brain. A dependence on alcohol can result in problems with memory loss and even prohibit the brain’s ability to generate new neurons. Those who drink long-term also diminish their brain’s ability to produce dopamine. Dopamine is one of the major chemicals that is used to cause a person to feel euphoric. You might go to a party and tell yourself that you will stop at two drinks, since you are now a recovering alcoholic, but your brain is addicted to the substance and it wants much more than those two drinks. For people who are addicted to alcohol, true abstinence from the substance provides them with the very best chance for remaining sober.

The Problem Drinker        

Some alcoholics drink due to emotion, rather than craving. While they are still considered addicts, they are not physiologically addicted to the substance. Their addiction is driven by cause and effect. For instance, stress at work sends many people home to pick up a bottle. These addicts receive therapy to help them to overcome this bad coping mechanism and learn new ways to deal with their stressors. Some professionals suggest that these types of alcoholics are capable of drinking socially without a high risk of relapse.

Seek Help for Your Alcoholism Today

If you are a problem drinker, addict or recovering alcoholic that is struggling with relapse, there is help to aid you with overcoming your addiction. Rehabilitation programs and counseling services can put you on the right path towards thriving in a sober lifestyle. If you would like more information on these programs, visit for more info about  Alcohol Rehab Orange County  page or contact a representative with South Coast Counseling today. 

How to Tell if Your Sibling Needs Substance Abuse Treatment | South Coast Counseling

Here are some of the ways you can tell if your brother or sister needs substance abuse treatment, and what you can do in order to help them.

Brothers and sisters can hold a special place in our hearts and in our lives, which can make it that much more difficult to watch them struggle with drug or alcohol abuse. Because there seems to be a special, unspoken bond between siblings, you might be one of the first to notice if he/she needs professional help.Here are some of the ways you can tell if your brother or sister needs substance abuse treatment, and what you can do in order to help them.

Is Their Behavior Drastically Different?

As we mentioned before, you know your own sibling better than most, so you would be able to tell whether or not their behavior has changed for the worse. If you notice that they have odd sleeping patterns, are skipping out on work or school, or are no longer interested in their usual activities, it could be that they have an alcohol or drug abuse problem.

Indirect changes in behavior could also include investing their money and energy elsewhere. For instance, if your brother or sister is not one to ask for money, but is all the sudden asking for spare cash, this could indicate their addiction. Or if they are running with a different crowd of people, this could be call for concern, too.

Are They Making Excuses for Their Actions?

If you have noticed a change in their behavior and addressed them about it, they might make excuses or even lie about their actions. As their sibling, you might be able to tell when they are lying, because you know it to be so unlike them. They may get defensive too, and you can reassure them that you are only coming from a place of love.

Unfortunately, lying is tricky behavior because you don’t know what they are really up to. The situation could be worse than what it leads on, too. Inform close family members about this odd and dangerous action, so that you can all watch out for your sibling’s safety. However, be careful you are not enabling their addiction, as it can be difficult not to do so with a loved one.

Have You Caught Them in Their Habit?

Once you have observed their odd behavior and heard their lies, you might actually catch them in the act of drinking or doing drugs. Perhaps, instead, you find empty liquor bottles and drug paraphilia in their residence or car. Either of these discoveries could prove that your sibling has a drug or alcohol addiction and needs substance abuse treatment.

How You Can Help

Even though this is your sibling and you have a special relationship, you will still need to tread lightly. Arguing with your brother or sister won’t do anyone any good, and it can tear the family apart. The best thing you can do is to visit or call your local rehab center and ask for advice. They will be able to coach you on intervention and introducing the idea of Substance Abuse Treatment Costa Mesa to your beloved sibling.

If you have reason to believe that your brother or sister is in need of substance abuse treatment, contact us at South Coast Counseling today. We can help your sibling get their health back on track and bring your family back together.

Why a Structured Routine Can Help You Through Addiction Recovery

Introducing a new routine can add structure to your life and also prevent you from slipping back into old, bad habits that led to alcohol or drug abuse.

Establishing a new routine is one of the best ways to ensure that you stay on the path to recovery. This new routine can add structure to your life, help you take care of important tasks on a day-to-day basis and also prevent you from slipping back into old, bad habits that led to alcohol or drug abuse.

To help you learn more about why new routines are so crucial during addiction treatment for drugs or alcohol, here are some of the ways in which they help you recover:

Reduce Anxiety and Unpredictability

While substance abuse can really start at any point, a huge factor in psychological addiction comes from reverting to substance use during periods of uncertainty or boredom. The easiest example is that someone wakes up on a day they do not have to work, they begin watching TV and they decide to consume drugs since they cannot determine what else they want to do with their day.

This pattern of behavior instantly obliterates any chance of productivity for that day and creates unhealthy routines. By having an alternative routine that involves doing things that are healthy for the body, mind and spirit, the temptation to abuse drugs or alcohol is partially avoided.

In fact, professionals like psychologist Jennifer Fee have noticed a direct correlation between boredom and anxiety. “When there's not a lot going on, [...]there is room to focus on thoughts, feelings, or bodily sensations that get the vicious cycle [of anxiety] moving,” she claims. This type of anxiety can be triggered by a structure-less environment, whereas having a set purpose can prevent feelings of anxiety that may lead to drug or Alcohol abuse Seattle wa.

Create Internal Support for Your Own Well-Being

There are only so many things that our brains can keep track of at a given time. We compensate for this fact by building in “autopilot” motor skills or activities in order to get through the day without having to focus on every tiny detail. When we drive, for instance, we can automatically feel how much gas to give on the pedal based on past experience when we approach a familiar hill. Another example is the inbuilt assumption that after work on Wednesdays you will drive to the gym.

Introducing a new routine into your life helps build this structure and allows you to take better care of yourself and your personal relationships — eventually without having to exert any effort. By forcing yourself to eat three meals a day without skipping breakfast, for example, you reduce your chances of being malnourished. Committing to a set exercise time or a work schedule similarly helps you keep track of important elements that lead to a normal, stable life. One major consequence of drug and alcohol abuse is self-neglect, after all, so by creating a structured routine you are not only avoiding abuse but also doing things that actually add enjoyment to your life.

Create an Entirely New Lifestyle

Another major contributor to substance abuse is simply the ritual of abusing. When we get off work, having a beer can be a perfectly acceptable habit. However, when one beer becomes a night of binge drinking in front of the TV every single night, this ritual becomes harmful to your body and your general well-being.

Creating a new routine introduces new alternative rituals that actually enrich our lives. Jogging can be a great way to get the stimulation you craved from drugs with real health benefits rather than a debilitating crash. Picking up a hobby like painting or learning to play guitar can substitute a night spent drinking beer or doing drugs while passively staring at a screen.

Introducing dramatic changes like these can be the only way for some people to break away from their old life and create a new, happier, healthier one during their addiction treatment. You can try any of these activities and tie them directly to your rehab program with therapy options available from treatment centers like South Coast Counseling. 

Visit our Types of Therapy page to learn how music therapy, art therapy, career development and similar programs can have you focusing on something that brings you joy rather than pain.

Is Social Drinking Considered Alcohol Abuse | South Coast Counseling ?

If you or a loved one is a social drinker, here is what you should consider when trying to determine whether or not it should be defined as alcohol abuse.

When you go to the doctor for a physical, they might ask you how many alcohol beverages you consume in one week. This might be a difficult question for some to answer because they might engage in social drinking, which can be an inconsistent consumption of alcohol. If this is the case, you have to wonder if this type action can be determined as alcoholism, as there is no clear-cut answer. If you or a loved one is a social drinker, here is what you should consider when trying to determine whether or not it should be defined as alcohol abuse.

What is Social Drinking?

Though the definition of social drinking can be vague, essentially it means that someone only drinks alcohol in certain, social situations. For instance, if the person in question only drinks at holiday parties, then they can be considered a social drinker. While this sounds harmless, the boundaries of social drinking can be twisted so that those who are drinking on a regular basis have an excuse to do so, by claiming that they are a “social drinker,” when they’re really not.

In order to be a true social drinker, you would only consume an appropriate amount of alcohol on the rare occasion. Even then, you would be able to control your intake and not be drinking to have a good time. However, social drinkers are few and far between because most of the time, this is not the case.

When is Social Drinking Considered Alcohol Abuse?

Because social drinking defines those who only drink on certain occasions, this can very easily lead to binge drinking, which a dangerous act. Binge drinking is when someone consumes more than four or five alcoholic beverages in one sitting, according to the National Institute on Alcohol Abuse and Alcoholism.

Binge drinking can cause alcohol poisoning, which can be life-threatening. Additionally, those who drink socially and binge drink may become involved in dangerous actions, such as violence and driving under the influence.

When drinking socially and binge drinking occur more often than not, it can be considered alcohol abuse. If you find that you are making excuses for your drinking, so that you can drink on more than just the rare occasion, you might be considered an alcoholic.

How to Prevent Social Drinking

To stop drinking socially, you can simply remove yourself from situations where you know there will be alcohol. You should have an honest discussion with your friends and family, asking for their support. Hopefully, they will respect you and help you avoid situations where you might be tempted to drink.

However, if you feel like you are thinking about drinking more than you are not, you might have an alcohol abuse problem. The only way to ensure your health and safety is to seek alcohol abuse treatment Seattle wa  from your local rehab center. Professional counselors will give you the tools you need in order to stop social drinking, binge drinking and other alcohol abuse habits you may have.

Here at South Coast Counseling, we have an experienced and devoted staff who wants to see you get well. If you or a loved one struggles with alcohol abuse, reach out to us today to learn more about how we can help you or your loved one onto the path of sobriety.

4 Things You Should Know About Detox | South Coast Counseling

If you or a loved one is struggling with drug abuse, here are four things you should know about drug and alcohol detox, and what it can do to the body.

Detoxification, most commonly referred to as “detox,” is the process an addict goes through when they are in withdrawal from a substance. Detox can be dangerous if not monitored by a professional and should not be attempted alone. If you or a loved one is struggling with drug abuse, here are four things you should know about drug and alcohol detox, and what it can do to the body.

1. Detox Can Be an Unpleasant Process

More often than not, detoxification from alcohol and drug abuse is not a pleasant experience. The addict will most like have uncomfortable symptoms that can last for an extended period of time. Depending on the substance that the addict has abused, the duration and frequency can all be factors that affect how long a detox process will last, or how severe the symptoms associated with such will be.

2. It Can Affect You Physically and Mentally

Common, physical symptoms of alcohol detox can include, but aren’t limited to: headaches, insomnia, nausea and vomiting, and sweating. Mental symptoms for both drug and alcohol detox can range from anxiety to depression, jumpiness, nightmares and more.

When the addict is in detox because of drug abuse, the physical symptoms are similar to that of alcohol detox, but depending on the drug, these symptoms can be more severe. For instance, those in drug detox can experience nausea and vomiting, but in addition to muscle tension, tightness in the chest and an elevated heart rate.

3. There are Dangers Associated with Detox

Especially with detox from drug abuse, the symptoms from such can be dangerous and even life-threatening. With alcohol detox, fever can spark, as well as hallucinations. In the most severe cases, the addict can experience a seizure.

As mentioned above, drug detox can cause an elevated heart rate, which can result in heart palpitations. The addict might have difficulty breathing and experience pain in their chest. A combination of these symptoms could result in strokes, heart attacks and grand mal seizures. Of course, only a small percentage of addicts going through detox experience these symptoms, and that number lowers even more when detox is monitored by a professional.

4. How Drug/Alcohol Rehab Can Help

If you or a loved one is going to go through detox, it is best to have the process monitored by a professional. They will be able to help you ease your symptoms and can react appropriately to an event, such as a heart attack,if one were to occur.

Additionally, these professional counselors can help you stay strong in your fight to become sober. It can be ease to cave-in while going through detox, but at the right Drug rehab Southern California center, you will be able to overcome your symptoms. After you have completed detox, you can move into recovery, where you will gain the tools you need in order to lead a sober life.

At South Coast Counseling, we help those who are going through the process of detox. Additionally, we offer counseling for the treatment of alcohol and drug abuse. Our professional and caring staff is here to help you overcome your addiction. Contact us today to start your journey towards sobriety.

Do You Have a Substance Abuse Problem? | South Coast Counseling

Here are a few things you can take into consideration if you are wondering whether or not you have a substance abuse problem.

If you find that you are frequently turning to the bottle or even using illicit drugs on a routine basis, you could be beginning to wonder if you have a substance abuse problem. Having a reason to believe that you have a problem can be one of the biggest indicators that you do, in fact, have an addiction. Here are a few things you can take into consideration if you are wondering whether or not you have a substance abuse problem.

Have Your Actions Changed Drastically ?

You have to be completely honest with yourself when it comes to questioning your recent actions. Most of the time, substance abusers are in a state of denial of the fact that they are addicted to drugs or alcohol.

By telling yourself the truth, you can determine if there has been a change in your actions. If your behavior has indeed changed drastically, this could be a sign that you are living your life for your alcohol or drug addiction.

These changes can range from physical to emotional. Unstable or a drastic shift in sleep patterns, the inability to gain self-control, an intensified desire to get in arguments and developing a disinterest in previous relationships or hobbies can signify changes in your actions and behavior. 

Are You Making Excuses?

By creating reasons to drink or use drugs, you are making excuses for your substance abuse problem. This could indicate that you have an addiction, if you feel as if you would be willing to do or say anything that would allow for you to succumb to your vice.

These excuses can also lead to blatant lies, where not only are you hurting yourself, but you are hurting those around you. Lies can lead to the growth of your addiction, as you are now allowing yourself the opportunity to partake in substance abuse by justifying your actions.

What about Your Loved Ones?

Has anyone addressed you about your substance abuse? If your spouse, closest friends or family members have noticed your habit, and if your drinking or drug use is frequent enough to gain the attention of others, this could be an indicator that you are using more than you even realize. 

Beyond your friends and family mentioning your substance abuse rehab, it is possible that your actions are having a negative impact on their lives as well. Anger and hurtful words can often be said to you if you are drinking or using drugs. This could be your loved ones trying to tell you how your substance abuse rehab makes them feel, and you may not be listening.

If you have asked yourself these questions, and given yourself honest answers, you might be able to determine whether or not you have an addiction. However, if you find that you do have a substance abuse problem, it is nothing to beat yourself up over. You have already made the first and hardest step: admittance. If you are ready to continue on the path of recovery, contact us today to learn more about substance abuse rehab.

Addictive Illegal Substances: Methamphetamines (South Coast Counseling)

Drug Abuse: Meth Addiction | South Coast Counseling

If your loved one has a meth addiction, you should inform yourself on the history and effects of the substance to best understand this form of drug abuse.

Often times, you will hear about how methamphetamines, also known as “meth,” are a big problem in today’s world. In fact, there are more than 24.7 million people addicted to crystal meth, according to the United Nations Office on Drugs and Crime. Because this is such a widely-abused drug, it is possible that you have a loved one who has slipped into the awful cycle of meth addiction. If your loved one has a meth addiction, you should inform yourself on the history and effects of the substance to best understand this form of drug abuse.

The History of Meth

Though it was initially discovered in 1887, the first use of synthesized amphetamine was not until 1919, during World War I. It has been said that this kind of meth was used to keep tank drivers awake during the war. In the 1960s, this substance was used more commonly by athletes, students, gangs and truck drivers.

In 1980, crystal meth was invented because the government put Phenyl-2-propanone, amphetamine’s main component, under federal control. Meth cooks discovered that this new version of the substance was more potent than the first. Users quickly took to the new substance and cartels quickly formed, supplying meth to the West Coast of the United States. Though after decades of trying to slow the trafficking and making of methamphetamines, this illegal substance has still spread to all parts of the nation, sparking a wave in drug abuse.

The Consequences of Meth

Meth addiction can cause a myriad of health issues, which can be further worsened by continued use. According to the National Institute of Drug Abuse, short-term effects of this drug abuse can include, but not be limited to: increased activity, decreased appetite, euphoria, increased respiration, irregular heartbeat and even hyperthermia.

Long-term effects of meth addiction can have an effect on the brain, both physically and mentally. For instance, meth abusers may experience memory loss and hallucinations, while there are shortfalls in their thinking and motor skills. Additionally, violent behavior may spark from meth use, as well as mood disturbances and destructibility. Weight loss and severe dental issues can also be associated with long-term meth addiction.

How Treatment Helps

Because long-term meth abuse has such detrimental health consequences, it is important that you seek help for your loved one who may have a Meth addiction Southern California. Not only can this kind of drug abuse come with serious health issues, it can also land your loved one in trouble with the law.

Drug abuse rehab would be able to help bring your loved one out of their meth addiction. With varying methods of therapy, those with a drug abuse problem would learn how to control their addiction, so that they can live a healthy lifestyle once again. They would be provided with the tools they need in order to re-enter the world, void of meth.

To learn more about how the professionals at South Coast Counseling can help you or your loved one with their meth addiction Meth addiction Southern California, please visit our website or contact us.