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Russian
00:00:01
My name is Evgenia Streletskaya, I am a psychotherapist,00:00:03
and today I will tell you about how important it is to express emotions in the right way.00:00:08
You may have known how to understand your emotions, you may even have known how to be aware of them,00:00:13
but no one really knows how to express their emotions, though it is really important.00:00:18
Why?
First of all, it is important for the person themselves.00:00:22
Because any our unexpressed, unspoken emotion does not go anywhere, it accumulates in our body, remember?00:00:31
You said before that an emotion is a complete systemic reaction, that has to be reacted on via some action, some behavior.00:00:38
Just like the energy of perception entered our body,
just like it got processed via thoughts, emotions, and physical reaction,00:00:45
the same way, it should also get back out via an action.00:00:48
But if it instead stays inside, if it gets stale, if we took it in but did not take it out and did not let it out,00:00:54
then all that goes down-down-down though our limbic system,00:00:58
and gets into our organs via the sympathetic and parasympathetic nervous system.00:01:02
Because the two most important processes in organs is their blood circulation and innervation.00:01:07
Every our organ is highly and very tightly innervated.00:01:11
If something does not go well in our brain, then our health takes the toll.00:01:15
If you have pimples, pain during sex, gastritis, ulcer, autoimmune diseases, some hormonal diseases,00:01:22
benign tumor happens very often,00:01:25
it is exactly because you do not pay attention to your emotions, do not stay aware of them, do not express them,00:01:30
and they accumulate and flow into the body.00:01:34
This is especially very clear when you visit doctors and they say: "I don't know what's the case here, we don't know what to do with you, we don't know."00:01:42
I.e. some idiopathic cases 100% signals psychosomatics.00:01:46
And the second very important thing, maybe even more important...00:01:49
If you do not want to take care of yourself, nobody will help you.00:01:55
I mean nobody will be able to fix that except for you.00:01:59
But it is relationships where it is very important to express emotions.00:02:04
It is expressing emotions that is a very important source of feedback.00:02:09
It is by expressing emotions - as completely, precisely, and clear as possible, each of them -00:02:15
it is exactly via that that you build relationships.00:02:17
Because you give information to the other person regarding your well-being, regarding what you think, regarding what you want.00:02:24
And this is how the other person can adjust and regulate their behavior.00:02:27
And if you do NOT do that, the skew in two directions are possible.00:02:33
You may be hiding, not expressing a part of your emotions.00:02:38
For example, you may be afraid to express anger. Or you do not express you feeling of guilt. Or you don't express love... Well, any emotion.00:02:47
In that case, you send incomplete information to the person that you are in the relationship with.00:02:54
Incomplete, distorted information, that is, in effect, you are lying to them.00:02:58
And because of that your relationships suffer, they are not as close as they could be, they become broken.00:03:06
And the most extreme case in this situation are schizoid, people with schizoid personality disorder.00:03:12
Remember I talked about them? They do not express any emotions at all.00:03:16
And they do not have any relationships at all precisely because of that.00:03:19
And the skew in the opposite direction: towards over- as opposed to under-00:03:25
is when you express your emotions in an overly strong, expressive, violent form.00:03:30
For example, in the form of insults, threats, in the form of actions like a slap in the cheek, that is, by being physical with other people.00:03:37
That is, this is expressing emotions in the violent form, which naturally also impairs relationship,00:03:41
because the other person simply becomes afraid of you - of you and your emotions.00:03:45
You may express an emotion overly expressively and aggressively if you were holding it for a long long time,00:03:52
then too much of it accumulated in you,00:03:54
and only then you expressed it.00:03:56
Hence, it is important not just express all emotions, but to express them in time.00:04:00
Because if you express emotions as soon as you get it, in small portions, on a regular basis,00:04:06
before a large amount of tension accumulates00:04:10
then that would be the best guarantee for it to be done in a moderate form that is proportional to a situation, as opposed to excessive.00:04:20
That would be the best antidote against all kinds of emotional bursts, conflicts, and drama.00:04:26
Here.00:04:27
The second point regarding the critical importance of expressing absolutely all emotions in close relationships...00:04:34
I got a very good feel for it during in the course of my work.00:04:40
As a part of my job I need to establish good close relationships00:04:45
The most ideal relationships existing in the world is what I need to set up with my clients.00:04:51
Because this way, I make a model, a template for them of how relationships should be in real life.00:04:58
So that they see it, and extrapolate this positive experience to their lives.00:05:03
That's the first reason. And the second reason is that I need to build extremely sincere, close, and confidential relationships00:05:12
where absolutely everything has to be explicitly said and expressed.00:05:14
No single emotion or thought has a right to be concealed.00:05:19
That is precisely because out therapeutic relationships with a client is a model, platform, and template of how00:05:27
all client's problems are expressed in these relationships.00:05:32
That is, for example, if he is used to be angry he will be angry at me. If conceals a part of his emotions, he will be doing the same with me.00:05:40
And by identifying that and by discussing that, I am able to change it.00:05:45
So I know people who used to come to see me like five years ago,00:05:50
when I still was less confident and kind of shy, and practiced more of the classic psychoanalysis.00:05:57
So they stopped coming to me, and recently they came back.00:06:00
And I am recollecting the relationships we used to have back then, as compared to what we have now.00:06:03
And I see a big, huge difference.00:06:07
Because back then I did not express positive emotions (in our relationships)00:06:11
I did not used to tell them, for example, what I like about them.00:06:14
Because psychoanalysis completely forbids the therapist to behave naturally.00:06:19
Psychoanalysis is one of the most invalidating methods in psychotherapy,00:06:23
The psychoanalyst must be extremely reserved, not say anything, give only a spoonful of interpretations per hour.00:06:34
And because of some fear I may have not express my negative emotions to my clients.00:06:41
because, I was afraid of, well, some kind of conflicts with them.00:06:44
However, now I behave in a completely open, sincere, honest way, well, exactly the same way I am in life.00:06:52
And I say absolutely everything. My every single thought, my every single emotion.00:06:57
And I see how much different our relationships get.00:07:00
Back then, there used to be lots of undiscussed areas, and that is exactly why I could not influence those people, I was not able to change them.00:07:09
I was not able to contribute to making their lives happier.00:07:12
Simply because I did not express some part of my emotions.00:07:15
That's why it is very harmful and dangerous for your relationships to conceal them.00:07:19
They will not be close first of all, and the second they will never be happy.00:07:23
Because the process of concealing, the process of some chronic hidden enmity are the processes of disconnection.00:07:29
And precisely that will be a source of misunderstanding... the main part of misunderstanding.00:07:35
You did not express an emotion, the person did not understand you, then you got offended and withdrew into yourself even more.00:07:41
The end.00:07:42
You have already drifted apart like ships in the sea.00:07:45
Let's see how in general an emotion can be expressed.00:07:49
The main principle I want you to understand and remember from this video00:07:53
is that absolutely any emotion, both positive and negative, should be expressed most thoroughly, clearly, distinctly, and honestly.00:08:04
There are 3 ways to express any emotion:00:08:08
The first is nonverbal, including the tone of your voice, facial expressions, gestures, intonation, body pose.00:08:16
The second is verbal, that is, in the form of words, and the third is in the form of actions.00:08:20
Look. Why do we need each of these ways?00:08:23
First, nonverbal. It is though the nonverbal channel that an emotion can be passed over to another person.00:08:29
Because when we [in a low voice] saying something... or [in different voice] saying something...00:08:36
then the other person has their mirror neurons activated,00:08:40
and he/she copies all the facial expressions poses, gestures, voice tone on a micro-micro level,00:08:46
and that results in the other person starts to feel the same emotion, that is, has empathy towards us.00:08:52
He/she understands the emotion that we have, he/she starts experiencing it too, but in a smaller toy form.00:09:00
It is precisely through the nonverbal channel that we can experience what other people feel.00:09:06
And the nonverbal channel is responsible for up to 70% of the volume of transmitted information.00:09:13
That's why it is so important.00:09:14
If this channel is under-developped for you, then you can be talking like:00:09:19
I am angry.00:09:22
And you will be completely non-persuasive, you will be completely unarticulated.00:09:25
No one will listen to you, you will not be taken seriously.00:09:28
People will not feel that emotion that you are trying to convey, and they will not understand you because of that.00:09:34
They will see you as if through a huge thick layer of cottonwool.00:09:38
And if on contrary, this channel is over-developped for you, and the other ones are under-developped,00:09:43
you turn into a person who is easily offended: "Go and figure out yourself what I am feeling now."00:09:50
No one wants or will try to guess what you are feeling.00:09:54
And that opens the door for all kind of misunderstandings, misinterpretation, ambiguities, etc.00:10:00
So... you also need to be able to say in words what you feel. Precisely in order to avoid misunderstandings.00:10:09
Because if you say: "I am angry!" then it becomes clear that you are angry. Or...00:10:14
"I love you" - that's it, this information is very clear, distinct, and open.00:10:18
And the other person will now have to deal with this information, will have to take it into account.00:10:24
And the bigger the share of expressing emotions verbally, the better.00:10:30
Remember that the moment when a word was thrown at another person instead of a stone started the civilization.00:10:39
And if you express your emotions in dominantly nonverbal way or through actions,00:10:45
that indicates a very low level of awareness of your emotions.00:10:49
So all emotions needs to be expressed in the verbal form.00:10:54
But in general it should be evenly distributed across channels, 33% per channel.00:10:58
What about actions? Why is it very important to express emotions with actions?00:11:02
Because we build relationships not only with blah-blah-blah, whatever we say in words, but also with the things we do for each other.00:11:10
If our emotions, our words diverge from our actions, that is, a person says one thing and does another,00:11:17
then that's it, we already understand that we can't really trust him/her, that it is some bullshitter here, it is some non-trustworthy, unreliable person.00:11:24
So of course our emotions should manifest themselves in actions,00:11:29
and by evaluating person's behavior, we can see if he/she makes sense or not, if we should build relationship wit them or not.00:11:36
Now let's discuss how to express each emotion separately, in order to make it completely clear for you.00:11:42
Look, the first thing I want to say, I want you to remember it for your whole life. It is very important.00:11:48
We absolutely need to express joy, interest, love, gratitude, pity, care.00:11:56
Maximum of positive emotions.00:11:58
The absolute majority of people have a very sad state of affairs.00:12:04
They have the shame of love, or the fear to express interest.00:12:08
So secondary emotions, that exist on top of primary ones, block our expression of natural emotions.00:12:15
Remember that it is not normal00:12:17
If you do not express your positive emotions, it is because of the heritage of your USSR-born parents,00:12:24
who had a huge tabu for expressing all positive emotions. That was a completely unhealthy situation.00:12:30
If you do not express positive emotions in close relationships, then either these close relationships will not happen.00:12:37
Example. Once a client told about a situation. She liked a guy.00:12:42
They drive together in a car. He puts some music. And each, every song from that music turns out to be her favorite!00:12:51
She got really surprised, she actually got stunned.00:12:53
Well, because it is really a sign that hints that they are soulmates, that they are very much alike...00:12:59
And she did not say ANYTHING to him about that, because she had a SHAME to express love.00:13:04
It is exactly because of the shame to express love, she did not express any any any emotion. She did not let a single drop squeeze through.00:13:12
Their relationship just stopped at a point and does not further develop. It does not go any further at all.00:13:18
Because when you kind of throw a ball to a person, you give the person a sign that you like him,00:13:24
he throws back a response to you. Then you throw a response to his response.00:13:27
And this way, step by step, step by step, relationships evolve.00:13:31
But if you have the shame of expressing love or the fear of expressing love...00:13:36
You simply bury yourself in this way.00:13:41
So you need to learn to express to the full extent all three positive emotions, non-verbally, in the form of words, and in the form of actions.00:13:52
Express joy, and interest, and especially love.00:13:56
This information is also very related to men.00:14:00
Because when they grew up they were forbidden to express almost any emotion.00:14:07
Because of that you may fail to build or destroy an existing relationship.00:14:11
And another thing. If your relationship is already built, but you do not express any positive emotions or express them less than you express negative ones,00:14:21
then imagine how it is, it looks as if there is more bad things than good things in your relationship.00:14:25
So for example, you may express some criticism, but may feel ashamed to share love.00:14:30
There is a huge number of prejudices, for example:00:14:33
"If I start praising my partner, then he/she will get arrogant, and abandon me."00:14:38
Or "he/she will get an overly high self-esteem."00:14:40
But a overly high self-esteem usually compensates an unstable self-esteem.00:14:46
So if you give much positive feedback to a person, that person will get more calm, will love you even more, will respond that that with gratitude...00:14:56
He/she will never ever abandon you. Who in the world will leave a person who praises them?!00:15:01
On the contrary, he/she will get even more attached to you as a result of this.00:15:04
So... so you should never be shy to tell a person something good about him/her.00:15:10
He/she will get a higher self-esteem, will get more joyful, more happy, more content with themself.00:15:16
Think about when somebody tells you: "You are so cool, you love you so much, I like to spend time with you so much,"00:15:23
"you are so kind, so caring, you are very interesting, you are special."00:15:27
Why did everything get so red?..00:15:31
Something happened to my camera.00:15:33
So in close relationship, express joy. You may tell a person: "Oh you look so great today, did you lose weight recently?" or00:15:41
"I really liked spending time with you today. You are so sensitive, kind, tender, you raise such interesting questions..."00:15:51
Or just whatever you like about a person, definitely tell him/her about it.00:15:56
You have such nice hair, you have such a cool personality, you are so smart, you gave me such a good advice.00:16:01
You definitely need to express first, admiration, and second, gratitude.00:16:05
Admiration is when you praise a person for all the good stuff that he/she has:00:16:10
appearance, personality, intelligence, behavior that you like.00:16:16
And gratitude is when you say thank you for what he/she did for you.00:16:21
So you praise him/her for their actions, for how he/she behaves.00:16:26
The more of that you say, the better he/she will feel, the more joyful you will be, and the better your relationship will become.00:16:34
Next, interest. A lot of people are afraid and ashamed to display interest because they don't quite understand. Let's say...00:16:41
Let's say your female friend feels sad. And you want to ask her what happened.00:16:46
But you feel ashamed to do that because you are afraid it will be inappropriate, for example if she says:00:16:52
"That's not your business, you violate my personal boundaries."00:16:55
But after all, it's better to ask than not to ask, because if you ask you may get a response: "No."00:17:01
"I don't want to talk about it", "it's inappropriate", and just "what's your business?"00:17:05
Okay, now you will know that it's better not to do that.00:17:08
But what if she is waiting for you to ask her, what if she wants you to comfort her?00:17:13
So don't be afraid. It better to over-do, and be told "No", and then you will know it,00:17:18
than to under-do, assuming that it will turn out badly.00:17:23
In general, in any case, it's better to do than not to do.00:17:25
Because it would mean more experience, more feedback from life.00:17:29
You would accordingly be able to adjust your beliefs, find out how well they fit a situation, how rational or irrational they are.00:17:36
But most importantly, it is about love. Definitely express love to the maximum00:17:42
in the non-verbal form, in the verbal form, in the form of actions.00:17:47
Precisely by doing so, you will build a strong foundation for your relationship to be happy, to be satisfying for you and satisfying for your partner.00:17:57
I am missing you. I really like to spend time with you, I never get as happy as when I see your eyes.00:18:06
I terribly love you. I can't live without you. You are the coolest person in this world.00:18:13
You are the coolest, the most talented, the most special, I am so fond of you, I really want to be happy.00:18:20
Say this as much as possible so that the person knows that he/she has something to live for in this world.00:18:27
After all, besides love, we don't really have much in life, if you look at it globally...00:18:35
Next, let's look at how to express negative emotions.00:18:39
(By the way, I am going to make a separate video about love.)00:18:41
Negative emotions: anger, shame, guilt, fear, sadness, and disgust.00:18:49
Let's now look at the particularities of expressing each of these emotions.00:18:52
Anger of course needs to be expressed in the non-verbal form too.00:18:57
But it has to be moderate, that is, take the shape of some kind of strictness.00:19:02
So that the person who did something bad for you understands that he/she can't mess with you.00:19:06
That you shall not be taken advantage of, that you will let others hassle you either.00:19:11
That there are limits and boundaries for you patience.00:19:15
So that the person starts feeling a slight fear. That is what will make your anger persuasive.00:19:22
If you don't express anger in non-verbal form at all, then nobody gives a damn about you happen to feel.00:19:29
And if you excessively translate anger non-verbally, then the fear becomes too big and the person will distance him-/herself from you.00:19:36
He/she will also hate you secretly, and have a silent war with you.00:19:41
The most important way to express anger is actually the verbal form.00:19:44
It should be expressed non-violently.00:19:47
So first, you list the facts that you don't like in the behavior of other person, some specific words or actions.00:19:55
Second, you say that it makes you angry.00:19:58
Third, you point out your need that is not fulfilled by that.00:20:01
And lastly you formulate a concrete clear request about how you would like him/her to behave in future.00:20:07
And the next thing is how to express anger in actions. Can you do it all or not?00:20:12
If you beat someone, throw things around, try to throw yourself out from a window, slam the door, run away and run somewhere outside,00:20:21
or if you drink alcohol when you are angry, attack someone, that means you have some serious problems with expressing anger.00:20:29
You need to move towards verbal expression of anger.00:20:33
But sometimes it is also appropriate to express anger in an action -- in the case when you bring to action you assertive threat.00:20:40
That is, you have given the first warning: "If you don't do this, this and that will happen."00:20:45
You have given the second warning, then the third warning.00:20:48
On the fourth time, when the limits of your patience have been reached, you put your threat into action, that is, realize it. Example:00:20:57
If you continue drinking and assaulting me -- calling me... a fool, then I will break up with you.00:21:04
And on the fourth time, it that behavior persists, you break up, period.00:21:09
Next, shame. It's very important to know how to correctly express shame.00:21:13
Under no condition, you can not express shame in the non-verbal form.00:21:18
If you are trying to hide your shame, other people non-verbally read it off from you.00:21:25
You translate it to others, you create awkwardness around yourself.00:21:29
Everyone else also starting experiencing that shame together with you, they understand that you happen to be its source,00:21:35
and everyone starts feeling very very awkward.00:21:38
That results in a kind of uneasy atmosphere.00:21:40
So... if you feel ashamed, the best thing to do is to say that.00:21:47
You just need to say: "I feel ashamed."00:21:49
For example, you come to a party.00:21:52
And you are sitting there, not knowing what to say, you are thinking: "Everything look so smart here."00:21:56
"I don't even know how to open my mouth, I will probably make some bad joke..."00:22:00
And you are already sitting stiff, and everyone start feeling that shame that you are spreading around.00:22:05
And instead you could say: "Oh guys, I don't know, you all look so smart and cool, I don't even know how I can stand out here among you..."00:22:14
That's it!00:22:15
As soon as you express your shame in verbal form,00:22:20
the tension will dramatically fall to the minimum, everyone will console and support you,00:22:26
and on the contrary, the relationships will develop as close, calm, and reasonable. People will say:00:22:31
"Come on, you are cool, we all love you, your jokes are cool."00:22:34
That's it. Feels much better now.00:22:37
Or this is some old advice: if you are nervous before a public talk, you can say: "I feel nervous today for some reason, can't put my thoughts together."00:22:46
Because otherwise this emotion will get on your way, will be getting on your way.00:22:50
In general, any non expressed emotion will get in your way.00:22:52
That happened to me lots of times. For example, I am getting ready to film a video,00:22:57
Somebody gave me a call before that, and I got angry with him. So...00:23:02
Whatever...00:23:03
Got angry. I am feeling anger.00:23:06
I want to tell you some positive information, like "Yaay let's all love each other, let's be all mentally healthy!.."00:23:12
But I can't. I just sit down and say: "All right. Let's all. Love. Each other. Let's all. Be. Mentally healthy."00:23:19
So... any emotion is always translated to others on the non-verbal level.00:23:25
Always. And people read off that atmosphere very easily.00:23:28
So better express the emotion, so that everyone is clear.00:23:31
For example, if I had said: "Man, they
have made me mad, I'm so angry today."00:23:36
That's it! You let out that emotion, and will feel the relief immediately, very fast. And you will feel free from it.00:23:43
That is, if you want to get rid of any emotion, you must express it. That's it!00:23:49
Your shame must also NEVER be expressed in actions.00:23:52
Because shame expressed in actions results in you avoiding those situations:00:23:58
you are not going to a party, you don't tell a girl you love her, you don't write to her even if you want it.00:24:04
Here we go, you surrounded yourself by a wall.00:24:08
Shame blocks people. And you should avoid avoiding.00:24:13
Next. The feeling of guilt.00:24:16
Never, under no circumstances act under the influence of the feeling of guilt.00:24:21
You would humiliate yourself, bend yourself, you will put yourself in an awkward situation.00:24:26
Other people get used to that in a flash of a moment, right after the first steps.00:24:31
They would get used to take advantage of you, they feel very comfortable in that position.00:24:35
They would keep using you, and you will have a hard time throwing them away.00:24:38
So never in your life allow yourself to ask for forgiveness, to make yourself small, to blame yourself, to be pleasing,00:24:50
to start courting your husbands or wives, beeehhh...00:24:55
No, no, in no circumstances do that.00:24:58
It's better to say in the verbal form. If you feel guilt and you have actually made a mess and have done something bad, say:00:25:04
"I think I have done something bad, please excuse me."00:25:08
And if your feeling of guilt is irrational, then it's better to not express it at all, but to change the way of thinking that led to it.00:25:16
Next, disgust.00:25:17
Disgust is on the contrary shouldn't be expressed neither in words, nor in the non-verbal form.00:25:23
If you don't like something, it is the best, the most powerful indicator that you should go away from it.00:25:29
So disgust should be expressed instead as actions.00:25:32
You go to work. You feel that you don't like it, it brings disgust, you're just sick of that job, it makes you feel like puking...00:25:41
That's it, drop that work.00:25:43
Or you live with some man. You don't like him, he annoys you, maddens you. You don't like the way he snores in the nights, the way he farts, the way he slurps his tea,00:25:51
the way he comes in 30 seconds, he's really disgusting and uninteresting to you,00:25:55
He's just been so very boring for you for a long time. You just got sick of him.00:25:59
Then no need to tell all that to him, to express all that to him, you should just break up with him, period.00:26:05
And not to brainfuck either him or yourself.00:26:08
Disgust tells us that something does not sit well with us, we need to get away from here.00:26:13
But in general, to be super-succinct, any emotion should...00:26:19
(20 minutes already passed by, and I remembered succinctness.)00:26:23
So any emotion should be expressed in a non-violent form.00:26:28
The most universal way to express any emotion is precisely non-violent form:00:26:32
1) you name facts, 2) you name your emotion, 3) you name your need that was not satisfied or, in the case of a positive emotion, that WAS satisfied,00:26:44
and finally 4) you formulate a concrete request.00:26:48
That's it. I am done with all the most basic and universal regarding expressing emotions,00:26:55
and in next videos, in order to pin information, I want to tell you separately about guilt, about the deep feeling of guilt,00:27:04
about anger, is it good or bad after all,00:27:06
about envy, and I will also definitely tell you about love too...00:27:10
They say, no matter how much is said about love, nothing will really be said about it.00:27:17
But I will try anyway. I will tell you how romantic love is different from the real love.00:27:25
First hand information...00:27:31
very sincere and deep.00:27:35
So stay tuned.00:27:36
Subscribe to my channel, hit the like button, leave your comments, and look forward to my new videos. Bye everyone!Description:
Весь плейлист про эмоции https://www.youtube.com/watch?v=hgGI-75FMCA&list=PLIjqXVLsr53Hss0aD-uwX4GFZGfadePvR Выражение эмоций относится к 3 шагу навыка управления своими эмоциями. где 1 шаг - понимание своих эмоций, умение отличить их друг от друга и назвать словом; 2 шаг - осознание эмоции (понимание, какое событие вызвало эмоцию, осознание своих мыслей и физических реакций по этому поводу и того, как вы собираетесь действовать под влиянием эмоции), и 3 шаг - выражение эмоций. Для многих людей до сих пор непонятно, стоит ли выражать эмоции или нужно их скрывать? Стоит ли выражать эмоции частично или полностью? В этом видео я рассказываю о том, почему важно уметь выразить полностью каждую эмоцию. Любая эмоция может быть выражена в трех формах - в невербальной форме (тон голоса, мимика, жестикуляция, экспрессия в целом), в вербальной (в виде слов) и в виде поступков. Я рассказываю о том, как лучше всего выражать каждую позитивную и негативную эмоцию, чтобы вы точно не запутались. ____________________________________________ Приглашаю вас на мой второй канал на Vimeo: https://vimeo.com/strl Если мои видео были для вас полезны, и вы хотите отблагодарить меня, то можете внести пожертвование: 1. https://new.donatepay.ru/@streletskaya 2. На яндекс.кошелек 410014011220528 3. bitcoin:14WckknYyqmewLgyQ1Vnvt52arURkqryQ2 4. https://www.patreon.com/strilochkaua
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