Autumn self care tips. 12 Easy ways to keep yourself well this Autumn

Autumn self care tips. 12 Easy ways to keep yourself well this Autumn

Autumn self care tips

As Autumn draws in it can be a good time to slow down a little and to enjoy a slightly calmer pace of life.

Looking after ourselves is also important as it helps keep us fit and healthy and helps us fight off common colds and flu. If we’re in tip top condition we can then help others to our maximum potential.

Here are my top 12 Easy Autumn self care tips

autumn self care tips. Image of woman in front of a beach with her arms raised

Release what is no longer working for you

Traditionally autumn is a time of shedding, pruning and paring back to good wood and we too may find it useful to think about what is still serving us, and what needs to be pared away or dropped altogether.

With the slightly slower pace of life we might find we have time to think about small changes we can make so we’re kinder to ourselves and starting to acknowledge our own needs. Where we take the pressure off ourselves physically, mentally and emotionally and cut ourselves some slack.

autumn self care tips manage stress. image of woman holding her head in her hands on a pink background

Manage your stress levels

Stress can cause problems if not carefully managed. Try taking a little time each day to unwind properly.

Try keeping a journal or an art journal or simply a sketchbook and some watercolour paints so you can play and experiment whilst watching the tv! Or take up an absorbing hobby and find time in your week for it.

If possible give yourself a little ‘white space’ in your diary where you have nothing planned, so you can potter around and rest if you need to or do those little jobs that you’ve been putting off, but at a slower pace so they’re done properly. We all need space to ‘breathe’

Write down a list of what is worrying you and then write a solution to what you could do to resolve the situation – often that is enough to calm your stress levels back down to a sensible level!

Having a good book or a magazine on the go can also be helpful, as can listening to music, podcasts, audio books etc. What you need is something to capture your attention completely, so it takes your mind off whatever you’re stressing about!

Invest in a course of Reflexology, Reiki or Massage treatments – to keep your stress levels at bay.

Book your appointment by going to


Read more about managing your stress levels

autumn self care tips get outside in daylight. Image of a pair of trainers on an autumn day

Get outside during daylight hours – preferably each morning

If you find that your body clock is a bit out of kilter or you find that you’re struggling to sleep, try getting out for a walk, do some gardening or even just sit in the garden first thing.

Daylight helps you produce the right hormones to help you sleep. Exercise is also good for unwinding tired minds and that in turn can help you to sleep.

autumn self care tips sleep

Have a good night time routine to help you sleep

Have a good night time routine which helps you to unwind after a busy day.

Write a list of everything you need to remember tomorrow so you’re not trying to keep it in the forefront of your mind.

Aim to go to bed and get up at the same times each day

Start your wind-down routine from the minute dinner is over.

Having low level lighting and avoiding caffeine after 2pm can help.

Read my article on Bedtime Rituals to help you sleep

autumn self care tips image of blanket, cosy candles and pumpkins giving a cosy autumn vibe

Snuggle up and get cosy!

The darker nights are perfect for curling up with a good book or for spending time on hobbies that we don’t have time for during the lighter summer months.

Or for lighting some scented candles, creating a cosy environment and for snuggling up under a blanket.

Invite your friends around for a cosy night in and do some crafting or make cookies or make some soup together.

For some of my fabulous soup recipes go to

autumn self care tips have fun. Image of a gathering of women with sparklers having fun

Have some fun

It may be possible for us to find a way of incorporating more fun into our lives, to be a bit playful, to experiment and grow but also to deeply rest.

Alternatively watch a funny film, or watch some comedy programmes on the tv. Or just experiment with a new recipe, go a different way to work or pick something new off the menu at your favourite restaurant.

Or try doing something completely new for an afternoon.!

Autumn Self Care tips skin care

 Take care of your skin

Remember to do your skin care routine, using a good quality moisturiser with an added spf factor of 30 and have a weekly exfoliate and face mask. 

Use a lip balm to keep your lips supple. Stay hydrated as this will help your skin too.

You can incorporate some facial reflexology moves into your skin care routine. Ask me if you’d like me to show you some moves you can include

autumn self care tips<br />

 Eat a healthy balanced diet and stay hydrated

By eating a healthy, balanced diet full of wholegrains, fruit and vegetables, nuts, seeds and healthy fats we can keep our gut healthy which in turn helps with your immunity.

Eating a diet rich in protein, fibre and whole grains can also help stabilise blood sugar and keep anxiety at bay.

Keeping hydrated is important for allowing our cells to function as effectively as possible and can help us flush out any potential viruses and infections. It can also help with focus and concentration.

autumn self care tips

Notice what is around you

Try to notice the little things in life. The way the sun shines on the trees, the colours, the sunrises and sunsets, the crunch of leaves under foot, the feeling of the wind blowing your hair. It’s easy to go about daily life without noticing the things that make a difference!

Challenge: On a nice day go sit in the garden for 5 mins and do NOTHING apart from notice what you can see, hear, smell, feel and touch.


You don’t need to set a timer for this – if you do chances are after 2 mins and 24 seconds you’ll be looking to see if your time is up.

autumn self care tips

Keep a gratitude journal

Each day think of 3 things you’re grateful for in your life. Keep adding to it and every so often read through your list. It is good for boosting your mood and keeping you focused on the good stuff in life.

Often we get tangled up in how bad things are or how things are tough going without remembering how many things we have to be thankful for.

autumn self care tips digital detox, image of woman sitting in chair reading whilst her mobile phone is in a basket out of the way

Have a digital detox

We can spend way too much time faffing aimlessly on our phones with endless notifications telling us someone has liked our comment or added a photo. Often if you switch  your phone off for a day you come back to find that nothing really important has happened.

Try leaving your phone downstairs overnight so you’re not tempted to scroll aimlessly at 3am and if you are able to, try keeping your phone on silent for most of the day unless you’re actively expecting a phone call.

You could delete or offload your social media apps on your phone so you have to actively log into the main website if you want to scroll.

autumn self care tips vitamin d. Image of vitamin d capsule being held up to the sunlight. With clouds in the background and a blue sky

Take some vitamin D (if you need to!)

The NHS recommends that we take vitamin D during the winter months as it is fairly unlikely that we’re going to get enough from daylight or food sources on its own.

To read more about why we should take vitamin D and the recommended doses go to

Why exercise?

Why exercise?

Why exercise? 

There are lots of reasons why we should incorporate exercise into our daily routine, not least because it feels good, and anything that makes us feel good has to be a good thing, right? 

Benefits of exercise: Exercise can help you: 


  • Boost your energy levels
  • Stay flexible/supple
  • Sleep better
  • Feel good
  • Keep in tip top condition
  • Gain strength /muscle mass
  • Lose weight / tone up
  • Maintain health/recovery from injury
  • Manage your mental health
  • Relieve your menopause symptoms
  • Manage stress levels, 
  • Reduce anxiety
  • Lift low mood
  • Improve brain health/ improve cognitive function
excercise running fast

Barriers to exercise

If exercise is so good for us, why do some of us feel so resistant to doing it? 

For many people the word exercise conjures up negative memories of shouty PE teachers, being picked last for PE at school or being made to do endless cross-country runs on cold, muddy playing fields.

Or it feels like yet another chore to add into our already too-busy lives. Or maybe it feels like you’d have to invest loads of time and/or money (that you probably don’t actually have!)

For some of us exercise is hard because of having children to care for or family caring responsibilities and it’s hard to get time to sit down for a minute, let alone then do some formal sort of exercise.

Does it have to be this way? No! Absolutely not! (Apart from the last one 🙂 

why exercise. Image of women taking a zumba class

Shift your mindset (if you need to!)

If you’ve always had negative thoughts and feelings towards exercise, now may be a good time to shift your mindset.

Given that there’s lots of evidence that exercising can make you feel better maybe it’s time to start focusing on the positives of exercise.

Think about how it can give you more energy, lift your mood and hopefully help you lead a longer, more active life.

Something to consider: 
What if by adding exercise into your life you felt better and it ended up being a joy and not a chore, and thus making it more likely that you’ll cope with whatever life throws at you? With plus points of it helping you release tension, unwind your tired mind, decrease your stress levels, relieve anxiety, and helped you feel good about yourself?

excercise gym

What exercise should I choose?

There are a wide variety of types of exercise available these days, from online Pilates classes, to team sports like hockey or football. 

The key is to pick something you’d actually enjoy enough to keep doing! This may be one key thing like swimming or yoga, or a range of things to keep your interest piqued. 

Your choices may be influenced by your 

  • Budget
  • Lifestyle
  • Schedule
  • Physical capabilities
  • Family commitments

Top Tip:

If you’re lacking in budget there are some good free online yoga classes available. Yoga with Adrienne is popular on YouTube


Choices may include:

  • Formal types of individual exercise like joining a gym or a fitness class which take place at a set place/ time
  • Ad hoc / Regular exercise like swimming or jogging /running
  • Online classes (free/paid for/by subscription) like yoga, Pilates etc
  • Team sports like rugby, netball, football, basketball etc
  • Fun, spontaneous types of exercise like dancing whilst the kettle boils or skipping
  • Running day to day errands and dog walking (or just take yourself if you don’t have a dog) 

Ways to make exercise happen

If can help to put your exercise slots into your diary like you would any other appointment.

You could have set days or times to exercise or it could be simply part of your morning or evening routine so it becomes an ingrained habit like doing your skincare or brushing your teeth.

Some ideas to try!

  • Try going out for some fresh air every lunchtime – even if it is just a walk around the block.
  • Take up gardening
  • Try taking the stairs, not the lift if your mobility allows
  • Try walking for 15 mins then turn around and walk 15 mins back
  • Ride your bike or walk to the shops when buying just a few bits
  • Do the school run on foot or walk to work if possible.
  • Instead of meeting friends for a coffee in a coffee shop try meeting somewhere like a park and have a takeaway coffee whilst you walk and talk, or go for a swim and have a coffee afterwards.
  • Treat yourself to a National Trust membership or an English Heritage membership and spend time at weekends visiting different properties for a walk. 

More Reading

 Other ways to enjoy an active lifestyle


How to be kind to yourself

How to be kind to yourself

Are you kind to yourself or do you put everyone else first all the time? Whilst I’m not saying we should put ourselves first the whole time, it is a good idea to be kind to ourselves. To be self-kind, if you like.


What do we mean by being self-kind?

What is meant by being self-kind? I think of it as the point of balance between being selfish and being selfless. Being selfish is where you put your own needs and wants first the whole time without thinking of the other person, and being selfless is the opposite.

Being selfless is always putting everyone else first, which can lead you to feeling exhausted and burnt out, and unable to help anyone. If you’re feeling frazzled you’re not going to function at your best, you could end up exploding, crumpling into a heap or worse, becoming ill.

How to be kind to yourself-get the balance right

Being self-kind allows you to give and take in equal measure, where you’re being thoughtful and kind to your friends, family and colleagues but you’re also remembering that you too have wants and needs! It’s all about saying actually tonight I need a bath or an early night or this week I need a massage or reflexology treatment, or for someone else to make dinner please. Where you remember to pencil yourself in time to dedicate to your own hobbies, have some fun, go for a long walk, catch up with friends or simply have a nap! Where you allow others to help you for a while, rather than you always running around after others.

Preserve your energy for the things that matter 

Being self-kind involves preserving your energy for things that are a priority for you and for saying no to anything that zaps your energy. If you preserve your energy for those things that matter to you you will have more chance of being able to stay well and to be able to help others when they need it. Rather than collapsing in a heap, exhausted after running around looking after everyone else in your life. This is very much about your life mattering too. You’re as important as anyone else and that you deserve to have times of rest and replenishment as much as the next person.

Relaxation What is it and why is it so important 1

Speak kindly to yourself

Self-kindness  involves speaking to yourself in a kind way and showing yourself self-compassion. Instead of beating yourself up every time things don’t quite go according to plan, speak to yourself in a kind way. Use encouraging words like you would to a small child. Allow yourself to try new things and experiment without needing  everything to be an amazing success right from the get go! Give yourself permission to play, to tweak and change how you do things until you do get the results you want. 

Look after your physical needs

  • Eat a healthy, balanced diet with lots of fruit and vegetables, plenty of good quality protein and the occasional treat!
  • Keep well hydrated
  • Get plenty of sleep
  • Manage your stress levels
  • Take some exercise
  • Take some time out when you need to
  • Allow yourself time to deeply rest

Accept yourself for how you are!

Another key part of being self-kind needs us to accept ourselves for how we truly are. Often we feel like we’re not enough (or conversely, too much!) because only we know our innermost thoughts, feelings and so on. We all know what we can’t do but we ARE all enough. The things we struggle with, our little imperfections are what makes us unique and loveable, 3D and wonderful! Our quirks and foibles aren’t something to be pushed to one side but something to be celebrated! 

Uses and benefits of Geranium Essential Oil

Uses and benefits of Geranium Essential Oil

Benefits of Geranium Essential oil

Geranium Essential Oil has a gentle but powerful floral aroma.

It has many uses and benefits but is best known for being great for the skin, especially the skin on the face, and for balancing hormones.

It is very good for  menopausal women as well as being good for lifting low mood.

geranium essential oil mature skin

Balances the skin

Geranium essential oil balances the skin and is good for all skin types. It helps improve circulation, aids recovery time from bruises, calms eczema and prevents chill blains.

It is great for treating dermatitis as it has anti-inflammatory properties. It is also good for tightening loose skin and preventing skin from sagging. It is often found in beauty products for mature skin for this reason.

Helps the lymphatic/ circulatory system

Geranium essential oil has an enlivening effect on the circulatory system and reduces odema and cellulite by assisting the lymphatic system to work more effectively.

It also helps eliminate toxins from the kidneys and liver and may also help people with addictions.

Helps the nervous system

It helps the nervous system by lifting the spirits, reducing anxiety, calming stress and rebalancing the mind. If you are feeling frazzled and in need of a bit of a boost, geranium essential oil can be exactly what you need. 

Assists the endocrine and reproductive system.

It helps to regulate PMT , can have a cooling and calming effect during menopause and is thought to reduce heavy periods. It also assists the adrenal glands to work effectively.

Image of a diffuser

Best Ways to use Geranium Essential Oil


In a diffuser

Add 4-6 drops of geranium essential oil into a diffuser with the recommended amount of water and diffuse intermittently throughout the day.

As a bath oil for adults

Add up to 10 drops of essential oil in 30 ml of carrier oil or full fat milk and swish into the bath. Just watch out as the bath may become a bit slippery.

As a massage oil blend for adults

Add 5 drops of geranium essential oil and 5 drops of sweet orange essential oil into 30 ml of carrier oil like sweet almond or of sunflower oil and mix well. Use for massage.

Geranium Essential oil things to consider: Image of woman looking at a computer

Geranium Essential oil – things to consider

Do NOT use with homeopathic remedies as this may cause them to stop working

Geranium Essential oil may NOT be safe to be used during pregnancy due to its balancing effect on hormones

May interact with anti-diabetic medications

Can cause sensitivity with some skins. If hypersensitive do a patch test first to check

Geranium essential oil can lower blood sugar levels so always have a biscuit or snack and carton of orange juice to hand to boost blood sugars if necessary.

geranium blends well with lavender. Image of essential oil bottles and lavender scattered on a white background

Essential oils that blend well with Geranium Essential oil include:

  • Cypress
  • Cedarwood
  • Lavender
  • Rosemary
  • Ylang Ylang
  • Chamomile
  • Rosewood
  • Citronella
  • Clary Sage
  • Grapefruit
  • Jasmine
  • Lime
  • Neroli
  • Orange
  • Petitgrain
  • Rose
  • Rosemary
  • Sandalwood
  • Cardamom

Where to buy Geranium Essential Oil (I will get a small amount of commission if you purchase via this link)


Massage, Reflexology or Reiki: What treatment should I pick?

Massage, Reflexology or Reiki: What treatment should I pick?

Massage, Reflexology or Reiki: Which treatment should I pick?

This is a question that I get asked a lot and is quite a tricky one to answer, as really there is no one thing that suits everyone!

Massage, Reflexology and Reiki all help you to feel deeply relaxed and are good at reducing stress, anxiety and tension. They usually help you restore good sleeping patterns, lift low mood and they’re all great for helping you improve your overall feelings of wellbeing. So as you can see they all lead you to a very similar outcome.

Personally I love reflexology – so if anyone asks me which to pick I’d probably say reflexology as it offers that all over body effect without having to take any clothes off other than your shoes and socks!

But that may not be the best option for everyone, and some people hate having their feet touched, or feel self-conscious of their feet not being very pretty to look at. Or people worry that their feet are normally very ticklish and don’t want to feel uncomfortable!

Those who know me well know that I don’t ‘care’ whether you’ve got pretty feet with neatly trimmed toenails and/or neat, unchipped nail polish or not! As an experienced and professional reflexologist chances are I’ve seen it all before, and things like a bit of leg hair or hard skin doesn’t bother me. I adjust the pressure I use to suit you so reflexology should NOT tickle.

Honestly. So please don’t let anything like that put you off!

indian head massage image of woman having her scalp massaged. The woman has brown hair and is lying on a massage couch

Which treatment is best?

It can come down in the end to what you’re most comfortable with and what else is going on for you. 

Best treatment for muscle aches and pains

If you’ve got lots of muscle aches, pains and muscle tension, you may want to have that tension worked out directly using massage. Massage is also good for getting your blood flowing, improving circulation, improving lymphatic drainage, helping nutrients be carried around your body effectively and for nourishing and moisturising your skin. During the cooler Autumn and Winter months I also offer hot stones massage which is wonderfully warming.

Massage is something that most people have some idea of what to expect where as Reiki and Reflexology may be a little harder to visualise unless you’ve had them before.

Massage – What to expect

My massage style is more gentle, flowing and soothing at a slightly lighter pressure and slower pace than other types of massage you may have experienced. Some of my clients need a lighter pressure due to having a chronic condition like Fibromyalgia and I can adjust the pressure to suit what you need on the day. That said, if you like a very deep pressure at a fast pace my massage will likely not be what you’re after!

The bulk of my massage involves aromatherapy (unless you specifically ask for me not to!) you also get the added power of the essential oils that I use. These can help to calm you down, wake you up, ease aches and pains, lift low mood, or help you sleep as a few examples. I hand blend them to suit what you need on the day.

One of my most popular treatments is my take on an Indian Head Massage – what I offer is a combination of an upper back, neck and shoulder massage using essential oils if you wish, followed by a scalp massage, hot towels and facial massage. Indian head massage is great for clearing the head, easing tired neck, shoulder and back muscles and for relaxing your face, releasing any tension you may have been holding in your jaw or cheeks.

Often therapists do this with the client seated on a dining chair but I use my massage couch as it is so much nicer for the client. This way you can sink into the couch and drift off to sleep if you wish!

massage, reflexology or reiki which treatment should I pick? image of a pair of hands giving reflexology.

Best for feeling rebalanced, refreshed and revitalised 

If you feel a bit out of balance and are in need of being ‘clicked back together’ try Reflexology. The whole aim of reflexology is for you to be brought back into a state of homeostasis or balance. Reflexology helps to reset everything back to factory settings, so if something is running a little sluggishly or too quickly, hopefully reflexology will bring it back into balance.

Facial reflexology in particular can leave you feeling refreshed and more focused and your skin feeling radiant and supple.

Reflexology – what to expect

I use hot towels to refresh the feet to start, followed by massage and specific pressure points on the lower legs and feet. It normally feels deeply relaxing. The pressure can be adjusted to suit your taste (within reason!) Like I said earlier, if you’ve got ticklish feet don’t worry, reflexology doesn’t tickle! 

massage reflexology reiki what treatment should I pick? Image of a woman receiving reiki from a woman in a white top

Best for clearing energetic blockages

If you’re feeling ‘stuck’ or have low energy, reiki can be just what you need. It is great for soothing ruffled feathers, calming tired and frazzled minds, easing anxiety and just getting the energy flowing again. Reiki is very gentle and is suitable for more or less everyone.

Reiki – What to expect

Reiki is great as it is done fully clothed. You don’t even have to take your shoes off if you don’t want! (Although I recommend that you do!) Hands are held either over a particular area like on the photo above or hands are placed onto the recipients body where appropriate. Reiki usually feels warm and comforting, like the feeling you get when you fall over as a child and place your hand on your own knee.

Reiki is one of those treatments which is hard to describe, really the best way to find out whether you like it or if it is helpful for you is to book a session or course of sessions

To Book:

To conclude:

Massage is great if your entire body aches or is tense, it’s also good for improving circulation and getting nutrients around the body.

Reflexology is great if you need clicking back together so you feel refreshed, revitalised and ‘almost normal’ again

Reiki is great for unblocking any stuck energy and for getting flow back in your life, so great for the spirit.

If you STILL can’t decide, it’s ok I do bespoke and combination treatments so you can build your own ideal treatment to suit own needs on the day. As long as I know whether to bring the massage couch or my reclinable chairand how many hot towels I need you can pick and mix elements of treatments.

What treatment will you pick?



7 healthy ways to overcome a stressful situation

7 healthy ways to overcome a stressful situation

How to overcome a stressful situation.

We all encounter stressful situations from time to time.

Here are my 7 top tips to overcome a stressful situation in a healthy way, even when you’re feeling totally overwhelmed and haven’t a clue where to start!

overcome a stressful situation image of rainy background with the hands of a woman holding a coffee cup

1. Be gentle on yourself.

Trying to overcome a stressful situation can take its toll, especially if you keep trying to solve the problem at full pelt.

Take regular breaks throughout the day. If you have difficult tasks to do, reward yourself afterwards.

Make that telephone call you’ve been putting off then have half an hour watching your favourite tv programme, reading a book, going for a short stroll or having a hot drink.

overcome stress - image of woman wrapped in a blanket drinking a hot drink from a blue mug

2. Take a moment to reflect

If you need to wrap yourself in a blanket and cocoon for a while, do so! Sometimes we just need to stop for a short while and regroup and regather our strength and thoughts and there is no harm in this (for short periods at least!) 

Know that you have strength and that you too can do hard things. Often we forget to acknowledge that we are tougher than we think we are. Once you feel a bit stronger, you can get back to it! 

eat a healthy diet love heart shaped plate with healthy choices on it including salmon, oats, fruit and nuts

3. Set yourself up for success

Avoid obvious stimulants like coffee, sugar, alcohol and snacks that are full of sugar and salt etc. 

Eat regularly and include some protein and fruit and vegetables.

Keep well hydrated as this will help you be able to think more clearly and if you eat well you’ll avoid ending up feeling lightheaded and hangry.

image of a man in bed surrounded by white bedsheets

4. Get enough sleep 

If possible, get plenty of sleep. Sleep allows us to process things that are happening and helps us be ready to deal with whatever the next day brings.

If you’re struggling to sleep try to rest, nap, put some soft music on (Spotify has some amazingly healing deep sleep playlists) and relax. 

Top Tip: Check out my articles about sleep 

image of pastel towels tumbling out of a washing machine

5. Think about what you need to do to get through the day

Often we feel that we need to do all the things when actually what we do need to do is to work out what we need to do to get through the day and do only  that! 

The main things we need to consider is to have a basic level of hygiene, something for dinner, a shower and clean pants for tomorrow! Most of the other stuff can wait. 

If your stressful situation is likely to be on-going (like you or a family member is chronically ill or you’ve got a very busy lifestyle) organise a support network of friends to help you or hire a cleaner, dog walker or gardener to take some of the tasks you need doing off your list! 

overcome stress image of woman knitting a pink scarf

6. Spend time doing something different to help you relax

Often the last thing you fancy doing when you’re really stressed is to spend time on your favourite hobbies. But often having that time away can be hugely helpful.

Even spending 15 mins doing the crossword or a puzzle, doing some knitting or crochet or art can be enough to help you feel a little bit calmer again.

If you’re struggling to come up with a solution to a problem taking a step away can often allow you enough head space for a working solution to come to you.

I have often found a solution to a problem when I’m 16 laps into a swim and nowhere near a notebook!

overcome stress image of woman in yellow coat with a rainbow umbrella seeing if it's still raining

 7. Keep thinking positive thoughts!

As Maya Angelou said ‘Every storm runs out of rain’

There will be a time when the wedding has happened, the divorce is finalised, when people’s need for constant care has passed over. When you’ve moved house and the keys to your new house are in your hand or you’ve got that new job! 

Keep the idea of a happier, brighter time on the horizon. When whatever is ‘threatening on eating you’ has moved on to tastier morsels.  Before long the threat will have passed over, the situation resolved one way or another and you can go back to normal, heaving a sigh of relief that you no longer have to deal with this stressful situation.

Something to buy:

A rollerball of carrier oil infused with a blend of relaxing essential oils to help you relax. It’s exactly the right size to pop in your bag or pocket to give you a moment of calm when needed. afflilate link 

Over to you!

How do you overcome a stressful situation?

Please leave me your answer in the comments 


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