{"id":9026,"date":"2023-11-23T18:19:16","date_gmt":"2023-11-23T11:19:16","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9026"},"modified":"2023-11-23T18:19:16","modified_gmt":"2023-11-23T11:19:16","slug":"gratitude-heart-health-the-surprising-connection","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9026","title":{"rendered":"Gratitude Heart Health: The Surprising Connection"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">L<\/span>et\u2019s be honest: Between work, family, and social commitments, we don\u2019t always remember to take the time to pause and cherish what\u2019s good in our lives. But when we do, there\u2019s research from the field of positive cardiovascular health to suggest that our hearts might be better for it.<\/p>\n<p>Positive cardiovascular health isn\u2019t just wellness jargon; it\u2019s a concept that emerged from the intersection of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27539179\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27539179\">positive psychology and preventive cardiology<\/a>. It gained recognition in 2021 when the American Heart Association (AHA) acknowledged that psychological factors like optimism and a sense of purpose can <a href=\"https:\/\/www.ahajournals.org\/doi\/pdf\/10.1161\/CIR.0000000000000947\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ahajournals.org\/doi\/pdf\/10.1161\/CIR.0000000000000947\">lower the risk of cardiovascular disease<\/a>. Among these factors, there\u2019s one intervention that\u2019s particularly easy to implement: gratitude.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.researchgate.net\/profile\/Brian-Leavy-2\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.researchgate.net\/profile\/Brian-Leavy-2\">Brian Leavy, MSc<\/a>, doctoral researcher in psychology at Maynooth University, Ireland <\/li>\n<li> <a href=\"https:\/\/www.researchgate.net\/profile\/Claudia-Hackl-Zuccarella\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.researchgate.net\/profile\/Claudia-Hackl-Zuccarella\">Claudia Hackl-Zuccarella, PhD<\/a>, head of laboratory research at the Clinic for Consultant Psychiatry and Psychosomatics in the University Hospital Zurich, Switzerland <\/li>\n<li> <a href=\"https:\/\/mbb.harvard.edu\/people\/jeff-huffman\" rel=\"noopener\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/mbb.harvard.edu\/people\/jeff-huffman\">Jeff Huffman, MD<\/a>, associate professor of psychiatry at Harvard Medical School and the director of the Cardiac Psychiatry Research Program in the Massachusetts General Hospital <\/li>\n<li> <a href=\"https:\/\/www.psychologytoday.com\/ie\/contributors\/stephen-gallagher-phd\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.psychologytoday.com\/ie\/contributors\/stephen-gallagher-phd\">Stephen Gallagher, PhD<\/a>, health psychologist and a professor in the psychology department at the University of Limerick, Ireland <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<p>Gratitude has been defined differently over the ages\u2014notably, as a <a href=\"https:\/\/www.brainyquote.com\/quotes\/marcus_tullius_cicero_122152\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.brainyquote.com\/quotes\/marcus_tullius_cicero_122152\">virtue by Cicero<\/a> and a <a href=\"https:\/\/quote.org\/quote\/gratitude-is-a-sickness-suffered-by-dogs-214449\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/quote.org\/quote\/gratitude-is-a-sickness-suffered-by-dogs-214449\">disease by Stalin<\/a>. Today\u2019s researchers talk about two main types: state gratitude, the feeling of being thankful in specific situations when helped, and trait or dispositional gratitude, which is a person\u2019s general tendency to appreciate the positives in life. What\u2019s great is that both can improve our cardiovascular health. Here\u2019s how.<\/p>\n<h2>Reduced inflammation<\/h2>\n<p>Dispositional gratitude is linked to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/37809310\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/37809310\">lower inflammation and improved endothelial function<\/a>, both of which are important for cardiovascular health. (The endothelium is the thin membrane that lines our heart and blood vessels.) In one study, patients with asymptomatic heart failure were asked to integrate a gratitude practice into their lives by jotting down three to five things they appreciated every day. This daily habit <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27187845\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27187845\">reduced inflammation in just eight weeks<\/a>.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/gratitude-heart-health\/\" current-title=\"Another Reason To Be Thankful: Gratitude Can Seriously Boost Your Heart Health, According to Science\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-gratitude-heartjpg-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-23\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/gratitude-heart-health\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/gratitude-heart-health\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/gratitude-heart-health\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Less stress<\/h2>\n<p>Another way that gratitude improves heart health is by buffering against stress, which has both immediate and long-lasting consequences for our hearts. Heart attacks increase in the wake of <a href=\"https:\/\/www.amjmed.com\/article\/S0002-9343(22)00137-1\/pdf\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amjmed.com\/article\/S0002-9343(22)00137-1\/pdf\">natural disasters and terrorist attacks<\/a>, and even within two hours of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18234752\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18234752\">stressful soccer matches<\/a>. Chronic, cumulative stress, like work-related stress, is associated with a 40 percent increase in developing cardiovascular disease, according to the AHA.<\/p>\n<p>Recent research by <a href=\"https:\/\/www.researchgate.net\/profile\/Brian-Leavy-2\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.researchgate.net\/profile\/Brian-Leavy-2\">Brian Leavy, MSc,<\/a> showed that people with high dispositional gratitude were <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37619812\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37619812\/\">less likely to suffer from a heart attack<\/a> six years later, and state gratitude improves both <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/36442667\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/36442667\">cardiovascular reaction and recovery from psychological stress<\/a>.<\/p>\n<h2>Better relationships<\/h2>\n<p>One reason that gratitude buffers stress is likely psychosocial, because \u201cpeople who are more grateful tend to have better-quality friends and relationships,\u201d according to Leavy. This means they have more social support.<\/p>\n<p>Both the <a href=\"https:\/\/www.who.int\/news\/item\/15-11-2023-who-launches-commission-to-foster-social-connection#:~:text=WHO%20has%20announced%20a%20new,in%20countries%20of%20all%20incomes.\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.who.int\/news\/item\/15-11-2023-who-launches-commission-to-foster-social-connection#:~:text=WHO%20has%20announced%20a%20new,in%20countries%20of%20all%20incomes.\">World Health Organization<\/a> and the <a href=\"https:\/\/www.cdc.gov\/emotional-wellbeing\/social-connectedness\/affect-health.htm\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/emotional-wellbeing\/social-connectedness\/affect-health.htm\">Centers for Disease Control and Prevention<\/a> recognize the importance of social relationships. Psychologist <a href=\"https:\/\/www.psychologytoday.com\/ie\/contributors\/stephen-gallagher-phd\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.psychologytoday.com\/ie\/contributors\/stephen-gallagher-phd\">Stephen Gallagher, Phd,<\/a> explains that this is because social relationships are a strong determinant of health that can be even more important than other lifestyle choices like exercise. Loneliness and social isolation have even been reported to be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20668659\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20668659\">as bad as smoking<\/a> when it comes to deaths from heart disease.<\/p>\n<h2>Gratitude encourages healthy habits<\/h2>\n<p>Gratitude is not a substitute for healthy behaviors that reduce cardiovascular risk, like those outlined in the AHA\u2019s recently updated <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/lifes-essential-8\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/lifes-essential-8\">\u201cLife\u2019s Essential 8<\/a>.\u201d But it can motivate us to adopt those behaviors, according to Harvard psychiatrist <a href=\"https:\/\/mbb.harvard.edu\/people\/jeff-huffman\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/mbb.harvard.edu\/people\/jeff-huffman\">Jeff Huffman, MD<\/a>: \u201cIn the context of a heart attack, feeling grateful for one&#8217;s health, in one&#8217;s life, and so forth, seems to be associated with taking on healthier behaviors that lead to greater longevity,\u201d he explains. In one of his studies, he found that people with higher state gratitude two weeks after a heart attack also <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27796252\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27796252\/\">reported six months later<\/a> that they had taken their medication more reliably, maintained a healthier diet, gotten more exercise, had better health-related quality of life and lower rates of developing depression and anxiety.<\/p>\n<p>Psychologist <a href=\"https:\/\/www.researchgate.net\/profile\/Claudia-Hackl-Zuccarella\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.researchgate.net\/profile\/Claudia-Hackl-Zuccarella\">Claudia Hackl-Zuccarella, PhD,<\/a> explains that \u201cgratitude is often associated with various positive psychological and behavioral processes, contributing to a virtuous circle of well-being.\u201d When we\u2019re grateful for the good things in life, we\u2019re more likely to invest in that life. \u201cGrateful individuals may be more inclined to engage in health-promoting behaviors, contributing to overall well-being,\u201d she adds.<\/p>\n<h2>Can you become more grateful?<\/h2>\n<p>Although some people might have a greater dispositional gratitude because it is something they learned growing up, that\u2019s doesn\u2019t mean you\u2019re doomed if it doesn\u2019t come naturally to you. It\u2019s possible to become more grateful, according to Dr. Gallagher, because \u201ctrait gratitude is likely influenced by your social environment; it&#8217;s not fixed, it&#8217;s malleable.\u201d<\/p>\n<p>Here are a few ways you can proactively build gratitude into your life:<\/p>\n<h3>Keep a gratitude journal<\/h3>\n<p>Dr. Hackl-Zuccarella asks her patients to take time every evening to reflect on their day and note down three things that they\u2019re grateful for. \u201cThis helps focus more on the positive aspects and end the day with a good feeling,\u201d she says.<\/p>\n<h3>Write a gratitude letter to someone else<\/h3>\n<p>To go a step further and benefit from more social connection, Dr. Gallagher suggests writing gratitude letters or emails. In this way, you can reflect on good things in your life and become closer to others at the same time.<\/p>\n<h3>Follow these prompts<\/h3>\n<p>If you find it difficult to find things to be grateful for, the AHA\u2019s <a href=\"https:\/\/www2.heart.org\/site\/DocServer\/AHC-Gratitude.pdf\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www2.heart.org\/site\/DocServer\/AHC-Gratitude.pdf\">suggestions<\/a> can help:<\/p>\n<ol>\n<li><strong>Reflect on happiness: <\/strong>What makes you happy? Who or what makes your life easier? Whom do you appreciate?<\/li>\n<li><strong>Find joy:<\/strong> Where is your favorite place to be? What uplifts you on tough days? Recall a joyful memory that makes you happy.<\/li>\n<li><strong>Consider personal achievements: <\/strong>Think about something you have accomplished. Reflect on recent achievements. What are you looking forward to?<\/li>\n<\/ol>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Labarthe, Darwin R et al. \u201cPositive Cardiovascular Health: A Timely Convergence.\u201d\u00a0<i>Journal of the American College of Cardiology<\/i>\u00a0vol. 68,8 (2016): 860-7. doi:10.1016\/j.jacc.2016.03.608            <\/li>\n<li>\n              Wang, Xiaoxiao, and Chunli Song. \u201cThe impact of gratitude interventions on patients with cardiovascular disease: a systematic review.\u201d\u00a0<i>Frontiers in psychology<\/i>\u00a0vol. 14 1243598. 21 Sep. 2023, doi:10.3389\/fpsyg.2023.1243598            <\/li>\n<li>\n              Redwine, Laura S et al. \u201cPilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure.\u201d\u00a0<i>Psychosomatic medicine<\/i>\u00a0vol. 78,6 (2016): 667-76. doi:10.1097\/PSY.0000000000000316            <\/li>\n<li>\n              Levine, Glenn N. \u201cPsychological Stress and Heart Disease: Fact or Folklore?.\u201d\u00a0<i>The American journal of medicine<\/i>\u00a0vol. 135,6 (2022): 688-696. doi:10.1016\/j.amjmed.2022.01.053            <\/li>\n<li>\n              Wilbert-Lampen, Ute et al. \u201cCardiovascular events during World Cup soccer.\u201d\u00a0<i>The New England journal of medicine<\/i>\u00a0vol. 358,5 (2008): 475-83. doi:10.1056\/NEJMoa0707427            <\/li>\n<li>\n              Leavy, Brian et al. \u201cHeart rate reactivity mediates the relationship between trait gratitude and acute myocardial infarction.\u201d\u00a0<i>Biological psychology<\/i>\u00a0vol. 183 (2023): 108663. doi:10.1016\/j.biopsycho.2023.108663            <\/li>\n<li>\n              Leavy, Brian et al. \u201cGratitude, affect balance, and stress buffering: A growth curve examination of cardiovascular responses to a laboratory stress task.\u201d\u00a0<i>International journal of psychophysiology : official journal of the International Organization of Psychophysiology<\/i>\u00a0vol. 183 (2023): 103-116. doi:10.1016\/j.ijpsycho.2022.11.013            <\/li>\n<li>\n              Holt-Lunstad, Julianne et al. \u201cSocial relationships and mortality risk: a meta-analytic review.\u201d\u00a0<i>PLoS medicine<\/i>\u00a0vol. 7,7 e1000316. 27 Jul. 2010, doi:10.1371\/journal.pmed.1000316            <\/li>\n<li>\n              Millstein, Rachel A et al. \u201cThe effects of optimism and gratitude on adherence, functioning and mental health following an acute coronary syndrome.\u201d\u00a0<i>General hospital psychiatry<\/i>\u00a0vol. 43 (2016): 17-22. doi:10.1016\/j.genhosppsych.2016.08.006            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s be honest: Between work, family, and social commitments, we don\u2019t always remember to take the time to pause and cherish what\u2019s good in our lives. But when we do, there\u2019s research from the field of positive cardiovascular health to suggest that our hearts might be better for it. Positive cardiovascular health isn\u2019t just wellness &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9027,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9026","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9026"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9026\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9027"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}