Why people are afraid of mental health meds

For years there was such a stigma about taking medication for your mental health. The fear of the dreaded drugs was almost as stigmatised as mental health conditions themselves. But the question is, why?

Before I was correctly diagnosed with Borderline Personality Disorder, I had been to the doctor several times to tell them I wasn’t coping and asked for advice on how to help myself. There were suggestions about mindfulness, counselling and doing lots of exercise, as well as not drinking too much alcohol (something I was doing to try and self-medicate). When they agreed to try me on antidepressant medication, my life changed for the better. So why wouldn’t people want that for themselves?

Ashamed

People are afraid of what others will think of them. I was definitely afraid of what people in my profession would think of me if I told them I was on medication for my brain. When going through a bad patch at work, I ended up having to tell my managers about the depression, anxiety and medication. After a week, they asked me if I was better yet. When I explained that I wasn’t and that the medication was making my brain fuzz, they presented me with a verbal warning. However, despite this lack of understanding and my fear, a few years later I told another employer and they were super supportive.

SILVER LINING: The great thing about medication is that no one needs to know you’re taking it. You can keep that to yourself. If you have the fear of people knowing, just don’t tell anyone. Only tell them when you’re ready.

Looking incapable

This was the biggest fear for me. In the industry I was in, I needed to be top of my game, be the ‘swan’ paddling hard to stay afloat and looking angelic and calm on top. I’ve always been good at putting on different faces depending on where I am. I also got very good at hiding my anxiety, depression and panic attacks behind a forced smile and closed doors.

SILVER LINING: Turns out, I’m actually pretty good at my job and was just in the wrong part of the industry. It took years for me to realise but you learn a lot. I learned that I AM CAPABLE and I CAN DO THINGS and that I’M PRETTY AWESOME. Only tell people about your struggles if you’re comfortable. Confide in a friend, a counsellor or your doctor and only tell people when you feel comfortable doing so. Always know that YOU’RE NOT INCAPABLE and that YOU CAN DO IT.

Side effects

A lot of people avoid taking medication because of the side effects. Admittedly, I had some awful side effects from some of my tablets but when I finally plucked up the courage to tell the doctor that, they were able to help me change over from one to another to another. Not all tablets are made for all people, that’s why there are so many out there. My doctor kept telling me there were only a few but my counsellor said there were so many more. So I pursued it, scary but worth it.

SILVER LINING: If one tablet is making you feel sick or giving you the sweats or night terrors, you can change it. Give it the time it needs to work (6-8 weeks apparently) and if you still don’t feel the side effects fading or that they’re not helping, ask to change them. You have the right. It’s your mind and body.

The silver lining

It’s so hard to tell someone to ignore the above nagging feelings and only because, I’ve been there and I know. I’m not an expert or a doctor but I’ve lived through the fear and the shame and being stubborn and thinking I can do it all by myself. Without the anti-psychotic medication I now take for my Borderline Personality Disorder, I wouldn’t be where I am. I wouldn’t be functioning like a semi-human being. When I forget to pick up my prescription, man do I know about it in the way I’m feeling. But they’ve literally saved me so I can cope with the odd hot sweat or night terror.

Please don’t ever be afraid to help yourself. You can do it. You’re stronger than you realise. It might take a few weeks or a few years but if you feel you need a helping hand, ask your doctor about whether medication is right for you.

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Sweet dreams are made of meds…

Sleep is precious. It happens naturally & yet we take the peace of sleep for granted. This is my little pup in her current state of snoozing…

We realise we take sleep for granted when we can’t access it.

In short, I can’t sleep. This is my own fault, however, for 3 reasons:

  1. I didn’t have time to get my prescription for my anti-psychotics at lunchtime today
  2. I haven’t taken cocodamol before bed tonight
  3. The former is because I had some fizz to celebrate Valentine’s Day & can’t take meds’ with it

And the paranoia and anxiety is horrendous. While being in a state of awake & unrest I’ve near-to hyperventilated about the following:

  1. I’m not going to sleep tonight
  2. I might fall asleep driving tomorrow & crash my car on the way to work
  3. Our house will be broken into & I’ll be the only one to save us being the only one awake
  4. Having withdrawal sweats
  5. Waking the puppy up (we’ve spent several 4ams out in the dark garden while she ponders going to the toilet)

The anxiety is crippling. For those who get it regularly, you’ll feel my pain. Hot & cold sweats, tension headache, restlessness & impending chest pains. The more I worry about not sleeping, the worse they get.

I realise that I’m incapable of sleep without medication of some kind. I used to ‘get creative’ at 3am a lot more before the meds. It was a weird one to explain to my now fiancé but he accepted it. And he’ll probably have a giggle at me writing a blog at 4am!

I’ve tried so many methods of ‘chilling out’ but I get so frustrated because they don’t work for me. With my BPD, intense moods & wandering mind, meditation is out the window, as is yoga. Our bath water isn’t currently hot enough for long, relaxing soak & the ‘Sleepy Cream’ moisturiser only goes so far. I’ve put lavender on my pillows & have a relaxing bed time playlist (currently on shuffle) but sleep doesn’t come naturally.

The frustration is presenting itself as anxiety chest pains which aren’t helpful & the sweats are unreal. All this because I forgot to go for a walk at lunchtime. Tomorrow (technically today), it’s on my to-do list.

For now, I’ll just keep ‘trying to sleep’ & keeping an eye on the shadows for a friendly neighbourhood burglar. On a plus, ‘Anxious woman takes down thief with a boot’ does have a newsworthy ring to it….

5 top mental health podcasts for 2019

So, I’m a big fan of my headphones. I’m a big fan of tuning in and tuning out. I love my music but sometimes I get bored. As I was going through my bored stage, I went looking for something new to whet my appetite and keep me occupied on the bus to work or walking at lunchtime.

As you can probably tell, I have a passion for and interest in mental health which is why I got onto iTunes and went searching for the perfect podcast. And there are hundreds out there. If you were thinking of making the jump from music to moments of wisdom and knowledge, check out the podcasts below. The subjects are interesting and I’ve found some really great snippets of mental health advice lurking in them.

CTRL ALT DELETE (Emma Gannon)

Ctrl Alt Delete (Photo credit - Emma Gannon)
Ctrl Alt Delete (Photo credit – Emma Gannon)

If you haven’t heard of podcasting genius, Emma Gannon, you need to. I was drawn to this podcast by some of the topics that Emma covered and some of the guests she had on the programme were really interesting, for example, authors Matt Haig (Reasons to Stay Alive), Bella Mackie (Jog On) and Jodi Picoult (My Sister’s Keeper). There were also episodes that made me laugh out loud on the bus from comedienne and author, Bryony Gordon (Eat, Drink, Run/Mad Girl), and author, Sarah Knight (The Life Changing Magic of Not Giving a F**k). All of these people are so honest and accessible thanks to Emma. Their honest conversations make you feel like you’re not alone when you’re having

Favourite episode: CTRl, ALT, DELETE Podcast #69: Bryony Gordon (On Marathons and Mental Health)

Mentally Yrs

Mentally Yrs (Photo credit: Metro Online)

This is a great podcast run by Yvette Caster and Ellen Scott of the Metro Online. They talk frankly and honestly about topics such as mental health and money, living life on the internet and the effects of social media. Both presenters have spoken openly about their own mental health experiences too which really cements what they know and the advice/information given to listeners.

Favourite episode: Talking Borderline Personality Disorder with Beth Allan

Happy Place (Fearne Cotton)

Happy Place (Photo credit: Ferne Cotton)

This is such a, as the title suggests, happy podcast. It’s so full of hope, wisdom and useful information. The idea is to find that bit of happiness and joy and calm time in your busy life so you’re looking after your mental health. Fearne talks about her own experiences too and interviews some great and inspirational people such as Stephen Fry, Emma Willis, Paloma Faith and Melanie C.

Favourite episode: Happy Place, Matt Haig

If I Can Do It

If I Can Do It (Photo credit: Bryony Gordon & The Telegraph)

I do have to say that I BLOODY LOVE this lady, Bryony Gordon. She’s a columnist at The Telegraph newspaper/online and is the author of fantastic books ‘Mad Girl’ and ‘Eat, Drink, Run’. The reason I love her, apart from the swearing and hilarious anecdotes, is her complete honesty. I laughed out loud at the fact that she was convinced to run the London Marathon after seeing the Royals at a Heads Together event! This podcast is all about overcoming the odds to do something incredible. And sometimes, that’s just staying alive.

Most inspirational episode: Mel B (Or Scary Spice from The Spice Girls)

Nothing, I’m Fine

Nothing I’m Fine (Photo credit: Nothing I’m Fine)

This is a new podcast for me but a great one nonetheless. It’s ‘two blondes talking brains’ and chatting openly and honestly about mental health and their experiences. It’s nice because you feel like you’re part of the chat and that you’re sitting quietly in the corner getting some great insight.

Favourite episode: Ep #1 Anxiety, my old friend

Sometimes we need need a bit of reassurance and advice and sometimes, we don’t want to ask for it. We just want to see what we can find out for ourselves and know we’re not alone. I hope you’ll find these useful and enjoy learning and self-helping in a relaxed way, whether you’re in the car, on the bus or taking a walk at lunchtime.

Royal baby? More like royal fear!

News of the arrival of little Prince X has hit the headlines across the world. Stories are circulating about how well the Duchess of Cambridge looks, that she’s wearing the same colour outfit as Princess Diana did many years before, and her general appearance out of hospital. There are Mums everywhere debating about how she looks, how they didn’t look anywhere near as glamorous and other such post birth-related things.

However, for someone with a genuine fear of childbirth, it just gives me baby fear.

This is not a new thing. I’ve had this rather odd fear for sometime, stemming back to school when they give you ‘The Talk’ and explain how babies are made. I remember nearly vomiting and refusing, hands down, that nothing of human proportion would be appearing from…there.

As I got older, the fear got worse. Any talk of babies, birth, giving birth and I get sweaty, feel vomity and get images similar to that of World War Three in my head. I’ve never ever seen the programme ‘One Born Every Minute’ and even when a friend was pregnant and she asked me to watch it with her, I refused. Just hearing all the noise and chaos from the safety of my room made me feel anxious.

The fear has a name. Tokophobia. NCT.org says that one study estimates “one in every five women is affected to some extent by fear of childbirth, and six in every hundred are so scared of giving birth that it affects their pregnancy and birth choices.” So I’m not alone. I’m also in fear as with having Borderline Personality Disorder, I’ve been told I would be at a higher risk of Post Partum Depression and Psychosis. None of this sounds fun.

At the moment, my mind is in a place where I would have a sprog but just because my parents would love grandchildren. I know how much I loved my Nan (and now miss her) and it’s sad that my fear would mean them not being able to be grandparents. However, the whole process of pregnancy, birth and looking after something makes me feel sick.

Apparently therapy can help in this situation. But I don’t know how I feel about having a small human to look after. Looking after the puppy stresses me right out. My other half is so calm and can handle most things. ‘Poonamis’ (when pup decides to poo, eat it and chuck it back up again) he’s not particularly happy about, but who is right?!

If anyone has any advice, I’d be very grateful. I’m on the waiting list for DBT for my Borderline but don’t know if that’ll necessarily help me find my maternal instincts.

 

 

Mental health at work: Why it matters

For so long, so many of us struggling with our mental health have tried to keep our issues well hidden. When asked why there’s unaccounted time-off on our CVs, we’ve simply put it down to ‘taking some time out to develop much needed skills’. If asked at interview if adjustments need to be made for any reason, we’ve shied away and shaken our heads to confirm that no, we don’t need help or support. And this is fine.

However, should we, in this day and age, be hiding our mental health conditions away like diseases we don’t want people to catch?

Courtesy of Mind

Blogging for Mind about mental health at work

When I was starting out in my career, I went at it full force, nothing was stopping me, I could work 24/7 and nothing affected me. Then the paranoia started; were people at work talking about me? Were they doubting my ability to do my job? Did they know I was struggling? Then the Glandular Fever happened and then came the downward mental health spiral.

At interviews for future jobs, I didn’t mention my mental state to anyone. I thought it would jeopardise my career and I already had a low opinion of myself and compared myself to everyone else. Everyone else looked shiny and professional and I was falling behind and falling apart. When I eventually had to tell someone I was struggling with depression, it was dismissed like I was making it up. I needed a doctor’s note as ‘proof’. Then I was given verbal warnings and given the choice of ‘getting better or leaving’.

This shouldn’t ever be a position that someone should find themselves in.

Since I’ve received a diagnosis and been more open about it, the shame is starting to disintegrate, although I do still worry about it and whether employers see me as weak. However, after blogging for Mind and having an amazing response, there are so many people out there being discriminated against for their mental health and IT’S NOT RIGHT.

Ultimately, it is up to you whether you tell your employer about your mental health condition but if you do decide to and they treat you badly or differently, it’s discrimination and YOU HAVE RIGHTS. Read more about these on Mind’s website here.

Here are a couple of pointers that might help to start you on your way:

  • Sit down with your Manager in a quiet and calm space
  • Take deep breaths and remember why you’re telling them
  • Speak slowly and don’t feel pressured to rush
  • Be honest and explain what’s happened and what’s going on
  • Let them know you decided to tell them because you’d value their support
  • Ask if there are any adjustments that can be made (if you need them – Have things in mind, for example, starting work later in the morning if you struggle to sleep at night or if driving at rush hour makes you edgy)
  • Thank them for listening and for being supportive

Your Manager might want to talk to HR about your chat so they can get support themselves if needed. Not everyone will know how to help you so they might need some input. All the better if it’s going to help you in the long run.

There’s an interesting article here on Psychology Today about anxiety, stress and mental health in the workplace.

In the end, sharing the state of your mental health and your condition is entirely up to you. No one else. If your workplace is still stigmatising mental health and you don’t feel comfortable disclosing it, you don’t have to. However, if you do want to share, your employer should be open to listening.

 

 

Mental health, debt and ‘breathing space: what it all means.

The Money and Mental Health Policy Institute (started by Martin Lewis, Money Saving Expert) have found data suggesting that 23,000 people in hospital for a mental health problem were being hounded by banks, credit card companies and local authorities for payment, despite their conditions.

Charities, like Mind and Rethink Mental Illness, are joining the MMHPI in calling for a ‘breathing space’ scheme whereby these organisations would stop charging people interest, charges and fees for a certain amount of time if they approached them for help and support.

As someone who’s been on the receiving end of banks and credit card company houndings, this is definitely good to hear. It should also be extended to those who have been diagnosed by their GP and going through treatment and Community Mental Health Teams too. Just because you’re at home, doesn’t mean you’re coping or dealing with life as well as you could be.

I used to do things like:

  • Ignore statements from the bank and hide them in the wardrobe
  • Not answer the phone for fear of it being the bank
  • Ring the bank for advice, listen to what they had to say, but not do any of it
  • Pay back some of my credit cards but re-spend again when I had no money
  • Go on a spending spree because I needed cheering up and not feel bad about it until I had to face the statements

It sucked. Royally. However, the bank did not help because:

  • They never asked why I was spending so much so quickly
  • They automatically increased the credit card limits so I would spend more money (I think this should stop happening as it’s taking advantage)
  • They never signposted me to any other agencies who could help

Back in December, I wrote a blog for the Huffington Post about what it was like having a mental health condition and being in debt. Many of you guys reading this may well have been in that position before, not wanting to face your money matters head on or worrying so much about them that you make yourself sick or have panic attacks.

To me, this ‘Breathing Space’ scheme seems like a positive move in bringing mental health and debt into the public eye and get people talking about it. Government now needs to listen. It could help so many people. It could ultimately save lives.

My advice if you’re in this debt spiral:

  • Don’t hide your bank statements
  • Ask a trusted family member or friend for help
  • Go to a charity like Mind or StepChange who can give you guidance or even Citizen’s Advice
  • Look up information on budgeting and see if you can give it a go
  • Cut up your credit cards
  • Give your debit card to a loved one and use cash

I’m slowly working myself out of my ‘bad debt’ (credit cards, overdrafts) so I can pay more off my ‘good debt’ (mortgage, house stuff) which is quite a nice feeling. I still don’t feel like I’m good with money but I’m getting better.

YOU CAN DO IT. You have the power to change things 🙂

Sense and Sensibility…and Shots

Happy Monday one and all. I hope you had fabulous weekends and managed to take some time for yourselves. In general, I had a lovely weekend but as the title suggests, I didn’t manage to weigh up being sensible with having tequila shots!

It’s on a very rare occasion these days that I actually drink alcohol. Years ago, I would be out all the time with my friends, being really boozy and trying to drink away the anxiety. However, and as many of you will probably know, it definitely doesn’t help. In fact, it makes things worse. Recently, because of my new diagnosis, Dad-stuff and studying stuff, I’ve been feeling really angry and anxious. I’m not entirely sure my anti-psychotic medication is helping as I’ve now started having chest pains which I’ve never had before and have lost the feeling in three of the toes on my left foot (odd I know).

Anyway, going off topic as per usual!

So I started my weekend out with my local Parkrun and 144 other enthusiastic runners at 9am on Saturday morning. I felt like a just needed to run the anxiety out of me. It was getting more and more pent-up. It was a good run and nearly had a PB.

Then there was shopping and spending time with my Mum and sister which was fun and cuddling the puppy later in the afternoon.

I got myself into an anxious and angry tizz before I even left the house as I couldn’t decide what to wear and could feel the rage building. Eventually (the pup had fallen asleep by the time I’d chosen what to wear), I left the house and my little sis ‘made me up’ for my evening out.

img_1671

Then there was gin. Then there was a Long Island Ice Tea. And then there was Tequila. The latter being all my undoing. I don’t think of how awful it makes me feel until it’s the day after and I actually want to die. The evening was amazing and there were conversations flowing about mental health and how we were all dealing with our problems. An alcohol fuelled therapy session.

img_1657

The day after. I felt OK, bit of a headache. By 10.30am, I was cleaning the house, stripping the beds and doing the washing. I then took the puppy on a long-ish walk, sorted and cleaned my wardrobe, did the food shopping, made dinner, and cleaned the kitchen (again). This might look like me being super productive but when I’m on the edge-of-my-seat anxious, I clean. Obsessively. I get angry and raging when things aren’t tidy or in their place. Luckily, my partner was out so didn’t get to see me throwing things about. THIS is the problem with alcohol.

Then came the chest pains, the rushing thoughts, the panic attack and my poor other half telling me I was going to hospital. I panicked about him leaving me and started ranting about my Dad. My partner insisted on hospital but I refused to go. There’s nothing they could do about it so I just sat and waited for the pains to settle. My lovely man sat and gave me hugs, made me laugh and helped to take my mind off things. I used the reliable co-codamol to knock me out and help the pains.

What I’m gathering from this is that common sense should’ve told me not to drink as much as I did. I should’ve had the intelligence and sensibility not to do that to myself but ultimately, the shots won. I was upset because having a drink for me is not the same as it is for the majority of people and it makes me sad.

Those of you who struggle with your mental health, have you given up drinking altogether? Is that the best way forward?

Time to Talk 2018

A week today, Time to Change is holding its annual ‘Time to Talk’ Day which encourages people to speak out about their mental health.

tttd-960-x-9602For so long, having a mental health problem was seen as something you should be ashamed to talk about. You would never have dreamed of telling your family, friends or colleagues about it because they would see it as a weakness. But actually, as the stigma is being broken down, we’re seeing that actually those of us who can’t quite deal with our mental health, are warriors in our own right. It’s great that charities like Time to Change, Mind, Hafal/Gofal (in Wales) etc are encouraging conversations.

I read an interesting article on the Huffington Post about how people who have anxiety ‘perceive the world in a fundamentally different way’  As the article says, you can’t argue with science can you?

Time to Talk Day is an awesome concept encouraging everyone, everywhere and anywhere to take five minutes and ask how someone’s doing. It doesn’t have to be anything elaborate but it shows that you care.

Coming to terms with my Borderline diagnosis has been an interesting journey. I was told in November last year and have been mulling it over ever since. I still find it strange to say that’s what I have and I feel almost relieved. I offered to be a case study for BBC for Time to Talk Day and chatting through my experiences all over again was still scary and did affect me. I had to ring my partner for a chat afterwards because he always cheers me up. Immediately, he asked how I was. It was that simple and it made me feel better knowing I could tell him about it.

I know that it might be tough reading for my partner, friends and family and I hope they understand. I want to be able to say what happened and help someone who might be feeling the same way or need an extra push to talk to someone. It’s sort of therapeutic and anxiety-filled all at the same time.

Telling someone something that you’re worried about is a terrifying thing. It can take months, years even, to almost break the stigma in your own mind. But, it’s worth it if it means keeping yourself and your mental health safe.

Next Thursday (1st February), make sure you use your five minutes at work, at home, or at a local community group, to ask how someone is. That question might help to save someone’s life or just make someone’s day.

Shock, horror, it happened again

My poem about and ode to the Daily Prompt: Shock.

I hate it when the record gets stuck and it’s playing on repeat,
When I can hear it blaring the same old thing but I can’t get up out of my seat.
To turn the volume down or stop the noise from sounding,
I’m trying to catch my breath and trying to get my grounding.
While the anxious thoughts are busy whizzing around my brain,
Shock, horror, it’s all happening again.

I hate it when the record gets stuck and it’s playing over and over,
The frustrating sounds that it makes, my brain it runs for cover.
It’s the same old thing, on a different day,
What more can I do, what more can I say?
When it’s spluttering and aggravating my head,
Shock, horror, it’s happening again.

I pluck up the courage to move from my spot,
Turn the screech down and knock the thing off.
Its background noise still fills my mind,
And will continue to do so until I find
A way of drowning the repetition out when,
Shock, horror, it’s happening again.

How to look after your mental health this Blue Monday

The third Monday of January every year has been labelled as ‘Blue Monday’, the most depressing day of the year. That’s all well and good but what if you struggle for the 364 other days of the year?

There’s a great piece written by Anita Sethi on The Guardian Online who says:

“It’s important to acknowledge that, despite the PR over this particular date, depression can strike on any day, at any time of year.” And she’s right.

There’s no shame in it and as it stands, 1 in 4 people suffer with their mental health. So you’re in good company.

Some days, like so many, I find it hard to comprehend getting out of bed and starting the day. Talking to people seems like a mission, the head fog seems too much and the prospect of being productive while my head is elsewhere seems foreign. However, there are a few things that I do to help myself. These might help you too.

Breathing

OK, bit obvious, however sometimes I forget to take calm, deep breaths. Especially if my mind is playing tricks on me. Sometimes I’ll sit and take eight deep breaths in and out just to clear my mind. It helps me re-focus too.

Exercise

It might sound like a cliche but I’m a real advocate for it. If you’re feeling like the weight of the world is on your shoulders and you need some space, go for a walk. Take a stroll on your lunch break and listen to some of your favourite songs. Go to the gym (if you’re part of one), do a bit of yoga, go for a run, anything that will help you let off steam and get the endorphins going. I’m really bad for not getting my bum out of my office chair when I need to so I’m making an effort to do this more. It really helps.

Reading

Positive quotes or an uplifting article can make you feel a bit better. I love Pinterest so I’ll take a look at a few and when I crack a smile, I write down the quote in my notebook so I can look at it. My best friend bought me a book for Christmas that has lots of amazing quotes inside it. Whenever I feel down, I’ll go to this book first and see what it can do.

Listening

Whether you listen to an interesting podcast, your favourite album, an uplifting playlist or your favourite radio station, treat yourself to time alone in your mind with you. Surround your mind with something you really like and enjoy. I like listening to my London Marathon 2016 playlist because it reminds me of how awesome the experience was and the playlist was put together by lots of great friends.

Talking

You might not want to talk to anyone but it can really help. Whether it’s telling a friend, partner or colleague you’re not feeling too great, they might be able to help. Or, they might just leave you alone to have the space you need. Talking about what’s wrong over a cuppa can really help to take the weight off. Sometimes, I find, that what my mind is telling me, isn’t necessarily the truth. If you’re a writer, write how you’re feeling down. As a blogger, I definitely find this helps me.

Take a social media break

Social media is something I both love and hate. I work on it daily and try to keep up with what’s going on nightly. Sometimes, I see things that really put me on a downer. Whether it’s someone going on holiday, getting married, doing incredible things that I’m not doing, it gets me down. I do try to remember that the majority of what’s online is what people want you to see about them. But still, this sense can get lost in the depressed fog of the brain. Take a little break from it. I try really hard at night to put my phone on ‘Do Not Disturb’ and not look at it. I also put it face down on the night stand. I then pick up my book and get engrossed.

You’re not alone. If you’re feeling really down and feel like you can’t cope, I’ve been there too. I know this might not help, but I’d like you to know. I posted a few weeks ago about having a complete meltdown and filmed what it was like. I also then rang my local GP and asked for help. But this was a big step and I was supported by my amazing partner.

Remember, you’re awesome and you can get through it.

Useful links

Mind

Samaritans

Mental Health Foundation

(In Wales)

CALL

Hafal

Gofal