Managing Expectations: Why Unmet Hopes Hurt with Michael Henri

0:02 Hey there, before we get started on this week's episode, I would love to ask for your support by reviewing this podcast. We want to share yoga with as many people as possible and this free resource, this podcast is one of the ways that we can do that. And the best way that you can help support us is by giving us a review.

0:18 So if you go to Apple Podcast or Spotify or whatever podcast platform. You use. Scroll down until you find that star review and then give us some love. Thank you so much. And let's get started with this week's episode. Good morning and welcome to the Going Pro Yoga podcast.

0:34 Michael Henry here and excited to be back on the microphone over the holidays. A lot of the episodes were pre recorded. So now back in Bali early January and I'm excited to be here. It's a new year to 20 to 25, and today's episode I'm actually excited to talk about. It's very close to my heart and in the sense of something that happened yesterday, and it's talking about expectations. And expectations is something that we can all relate to, right?

1:03 It's something we all carry, whether we're aware of it or not. So expectations is something that shapes how we approach relationships, goals, and even how we see ourselves. So what happens when reality doesn't actually match up to those expectations?

1:19 Well, that's what we're going to kind of unpack today. Talk a little bit about the science of what's actually going on in our body, in our mind when we are feeling certain things like disappointment or frustration when we don't meet these expectations, and then ultimately kind of navigating how we can find more balance in life.

1:36 So that's what today is all about. Welcome to the Going Pro Yoga podcast. If you love yoga as much as I do, then this podcast is for you. We talk all things yoga related for teachers in order to supplement and complement and even support after a 200 hour yoga teacher training.

1:56 Or if you've never done a training before, this podcast is all about just learning more about yoga in an authentic way. Together with Paul Teodo and Byron de Marseille, we put together this podcast to. Provide you with a free resource. To learn more about yoga, whether you want to share yoga or teach yoga or just practice yoga, this podcast is talking all things yoga related.

2:15 And we're trying to talk from the teachers perspective and also the students perspective to make sure we get a full 360° angle on what yoga is all about and how it's evolved in the modern world. Welcome to our podcast. So to start off, what I'd like to introduce is that yesterday I was supposed to have my braces removed.

2:35 So I don't know if you knew I had braces, but if you're looking at the camera, I got braces. I've had them for about 2 1/2 years. I'm a 40 year old man and I'm excited to get them off very much so. So I was told and scheduled to have them removed yesterday. I had a a crown or an implant put in, which is in. So that's exciting.

2:57 But there, there was a little bit of space that needed to be closed up. So they're like, sorry, we got to keep them on. And I've been thinking about how these braces are going to been removed for the last six weeks. So I had obviously these expectations that this was going to happen. When I'm sitting there and she told me, I was just like, I just felt a wave over me, just a disappointment, right? And I was just like, God, this sucks. But you know, I kind of quickly

3:22 worked through it. I was like, this is out of my control. There's nothing I can do. Freaking sucks, you know, But whatever it is what it is, not a big deal. A few more weeks, hopefully a few more weeks. So that really inspired today's episode. I was just like, you know what?

3:36 Expectations are such a kicker, right? And it's, and it leads to, or they can lead to some unfortunate other feelings. So I started to do a little bit more research to dive into how we can kind of understand expectations a little bit more. I feel like I do understand them pretty well and I handled myself pretty well in that moment.

3:54 But nonetheless, you know, the wave of emotion kind of comes over you in those in those situations. And there's a lot of little scenarios in which we can kind of bring up how expectations come to fruition in our day-to-day life. But before we go into that, let's kind of talk a little bit about understanding expectations and their emotional impact on us.

4:13 So first of all, what are expectations, right? So I have a textbook definition here that says expectations our our our beliefs or assumptions about what should happen, how others should behave or how we think things will unfold.

4:32 So expectations can be explicit, clearly defined, or they can be kind of unconscious, unspoken and just kind of like there subconsciously. So we set expectations for everything from daily activities, events, major life goals, and these mental blueprints kind of get impressed into our brain and shape how we approach certain situations and how we approach the world. So how does this emotionally impact us? Well, when we fulfill our expectations, we feel satisfied, we feel joy, we feel

5:05 contentment, we feel like, yes, we got what we wanted, right. When we don't meet those expectation, it can definitely lead to causing things like disappointment, which is what I felt, or other things like frustration and resentment or possibly even shame. And we'll dive into those a little bit later. So as an example, think about a time when someone didn't follow through on a promise, and that gap between what you expected and what happened creates that

5:32 emotional turbulence, if you will, that's shake. So again, it relates back to connection of control. Expectations often reflect a desire for control over some sort of outcome, control over what we're hoping to get or to receive or to happen. So when those outcomes don't actually happen from our expectations, we feel this powerlessness that can kind of rise inside of us.

6:00 So what's actually going on in the brain when we are processing these expectations or how the brain actually processes these expectations? So the brain is constantly predicting outcomes, right? Then the brain likes to know, the ego likes to know, right? And a lot of what the expectations are often created are from past experiences, right, 'cause if you don't have a reference point, how can you actually have an expectation? So a lot of the power or a lot

6:29 of the, the, the pain, I guess that comes from expectations is really just reference points, right? So from a neuroscience kind of nerdy perspective, if we talk about the prefrontal cortex, which I've talked about before in the podcast, but for the sake of a new episode, this is the area of the brain where we have access to our logical, rational reasoning, right? So it plays a key role in forming these expectations by analyzing patterns of past experiences and predicting future events.

6:59 So whenever we have a mismatch of what we would expect and when we don't get the results, we have this basically activation in the prefrontal cortex signaling a prediction error. It's kind of like a computer. We're basically computers, right? And this triggers that emotional response like disappointment or frustration.

7:21 So the chemical effects that kind of run through as this happens is dopamine is released when expectations are met and exceeded, right? That's kind of the beauty of, you know, having a goal and reaching that goal and being like, boom, I feel great, right? So it creates feelings of pleasure, reward. But on the other side, if we don't get that expectation met, then it causes what we call a dopamine crash, leading to dissatisfaction.

7:49 At the same time, cortisol, when our expectations are not met, our stress response starts to kick in, leading to these elevated cortisol levels. And then we get physically tense in our body. I remember when I was sitting in the dentist chair yesterday and they were kind of, my mouth is open and, you know, already kind of vulnerable.

8:08 And she kind of like broke the news to me. And I just felt my whole body tense. I looked at my hands. I kind of like gazed down at my hands and I could see them like really intense. So I was just like, I'm just going to try to relax here and let this go and try not to let this overwhelm me.

8:21 Try not to let this emotion kind of take over because it's something that I could not control in that moment. But I could definitely feel the stress. I could definitely feel the tension in my body. So then there's another thing that I have here as a note, chemical effects is oxytocin. Oxytocin, excuse me.

8:38 So the social expectations of trust or connection involving oxytocin. When we have an unmet social expectation that may lead to feelings of betrayal or loneliness as our oxytocin levels drop. So our brains are like predicting, predicting machines, basically they're like, they're like computers, right?

9:01 Or I guess now a day, day and age is more like AI, right? It's using information that was pre existed and kind of creating certain expectations of what should or probably will be. So when reality aligns with those expectations, we get a great old dopamine boost and we feel fantastic.

9:18 But when things go sideways and it doesn't work out, we actually not only get a dopamine crash, but we actually have a stress response that happens in our body, which ultimately starts to kick in more of those emotional undesired feelings.

9:31 So why do expectations become so problematic? Well, unrealistic expectations is sometimes often related to setting goals or something too high or too rigid that can lead to some sort of disappointment or chronic disappointment if it happens over long periods of time.

9:49 So, for example, expecting perfection from yourself or others, which is probably something a lot of people can relate to, wanting everything to be perfectly organized, perfectly set up, you know, not making mistakes and everything just kind of working out. But if you've been living in this world long enough, you realize that that's not how it always happens, right? Things generally do work out, but they don't work out in the way that you probably want,

10:16 which would be part of that expectation. So external expectations, societal or cultural pressures can shape our expectations that reference, right, leading to stress or feelings of inadequacy whenever we don't actually live up to those societal or cultural expectations.

10:36 Now, the problem isn't actually having expectations. It's when those unrealistic, unspoken or based on external pressures or societal pressures are not actually met. This is where a lot of those emotional frictions are actually happening. And I'd say a lot of times we're we're probably unaware of them. We just might feel off or we might feel stressed, but I'd say a lot of the times expectations is a big component of our day-to-day life and how we

11:03 actually navigate the world. So talking about the physical and emotional effects chronically, meaning over a long period of time when expectations are not met, it can lead to things like anxiety and depression, right? Basically, your stress levels, your nervous system is not balanced for a long period of time, which can provoke more of these, let's say, longer term. I don't call them illnesses, but disturbances in your nervous system.

11:32 And of course, you can have other things like physical symptoms, the muscle tensions, headaches, fatigue, because it takes a lot of energy to actually like work through your emotions sometimes. And if we're not actually working through them, that energy kind of just starts to burn fuel, so we get really tired.

11:50 So I have another little note here about traditional Chinese medicine and how disappointment and frustration, which is often tied to expectations or unmet expectations are linked to the liver in the stomach, which can often lead to digestive discomfort and that emotional stagnation in the gut.

12:11 So just a little side note there. Now the role of adjusting expectations, right? So how do we actually realign expectations, become more flexible with our mindset, accept and have appreciation or gratitude, possibly even working through some techniques.

12:25 I think that would be really helpful for this episode. But also at the same time, I want to talk about a few other, let's say, examples of how expectations kind of lead to certain emotions. I use the example for me of, of frustration and disappointment with my example of my my braces not being removed. But I have a list of a few other emotions that can be connected here.

12:50 And some of these might resonate with you either now or maybe in the in the recent past. So the first one I have is hope, the connection of hope. So hope arises from expectations of a positive outcome. But when expectations are unmet, the collapse of hope can lead to disappointment.

13:11 So that's kind of a little bit what I was experiencing, right? Another example would be hoping for like a promotion and feeling crushed when it goes to someone else, right? So hope can amplify the intensity of disappointment, but also serves as a motivator at the same time.

13:29 So it's, there's a double edged sword here. Now, frustration is the one that I spoke about before, so I'll just mention it again, 'cause it's on my list here. So what Frustration occurs when obstacles block the fulfillment of expectations? So for me, again, sitting in that dentist chair, I was like, cool, I'm having my braces removed. I'm going to be able to go eat apples again and carrots and hard things and seeds and stuff that I haven't been able to eat for the last 2 1/2 years.

13:59 But you know, the dentist saying, sorry, your braces are staying on, That was a block for me. So I, I got frustrated. I feel like I couldn't move forward, right? So I was, I was actually dealing with a combination, I'd say of hope and frustration being, or I guess hope being squashed and frustration building.

14:16 And then the third one I have here, which I probably felt a little bit and it might have been a series of waves of emotion. This was sadness. I felt a little bit sad, right? Disappointed kind of follows along with sadness, I'd say a little bit and often carries that sense of loss triggering that sadness.

14:34 So kind of losing my, I don't even know what it was that I lost, but it was it was like my desire to have a different outlook on my next day. In fact, I was looking forward to coming home and eating something that I couldn't normally eat. So an example outside of my dental one would be for sadness is planning a long-awaited vacation only to have it cancelled.

15:03 So sadness reflects the grieving or unmet expectation process. Now let's move on to a few more. I'll go a little bit quicker here. So anger connecting anger to expectations often masks. So anger often masks deeper feelings of disappointment or perceived unfairness.

15:20 So it's kind of like the disappointment, frustration, but anger just kind of being a little bit more intense, a little bit more concentrated. So another example would be feeling angry at a friend who cancels plans last minute after high expectations of going to do something like some sort of fun outcome like, I don't know, paintball or going out for coffee that, you know, I haven't seen this person in a while.

15:42 And then you just feel frustrated because maybe actually not even frustrated, you feel angry because maybe they've cancelled on you multiple times, which could eventually lead to possibly resentment. Resentment is another thing that builds on anger, right?

15:57 Resentment develops when unmet expectations are directed towards someone perceived as responsible. I have a lot of examples for this one, but another example that I'll give that is here, not a personal example, is feeling resentful towards a partner who fails to meet some emotional needs. That's probably one that is very relatable to a lot of people. I'll give you one example personally, when a professional, when a professional individual who has a job that they're supposed to do does not do their

16:28 job, or at least they don't do the job in the way that the expectations are. So something that is really strong, let's say in, in life in Bali and life in Indonesia is that things are just done differently here, right? It's a different world compared to where I grew up and lived most of my life, which was Canada.

16:47 I spent many years in Australia. The way things are done there are very transactional in the sense like, hey, this is the thing that I need you to do. I'm going to pay you to do this thing. You do this thing and then we're both happy you get paid. I get my, you know, the job done, whatever it is, you know, whether it be work or construction or some sort of thing.

17:05 Unfortunately, in Indonesia that doesn't quite happen, right? Usually there's some sort of disturbance or some sort of turbulence there. So one of the greatest teachers of my life has been living in Indonesia and dealing with my expectations as a Western individual who is used to Canadian standards, and then coming here and realizing that those standards are not the same.

17:27 Definitely have had and probably still working through resentment towards workers and laborers in Indonesia, but you know, just building compassion on that is just something that I definitely working towards. So feeling resentful towards sorry. It builds when or resentment builds when we're unaddressing disappointment and it festers over time. So this is actually something related to the Indonesian thing that it, that's exactly what happened for me. Is it, it was a little bit at

17:58 the beginning and it's like, OK, whatever, no big deal. But the fact that it kept happening and it's like now I, I almost expect it to not work out the way that I want it to, which is kind of, I think helpful. I think it's healthy to be like, OK, like now I'm expecting it to not work out.

18:15 And then often times I'm like, oh, my expectations were met because it didn't work out the way that I wanted it to, but it worked out the way that I figured it would probably work out. And then I guess in this case, in this scenario, if it actually worked out, then I would be pleasantly surprised and then not disappointed.

18:34 That's kind of interesting that one, right? It's kind of like a reverse psychology of of expectations, expecting the worst and then hoping for the best. OK, last few that we have here connecting to shame. So when expectations involve self-image or performance on our self, failing to meet them can lead to shame.

18:56 So, for example, disappointment in oneself for not achieving a goal, leading to feelings of inadequacy, setting this goal. I wanted to do this thing, didn't quite get to it. You know, life got in the way. Then you start to feel shame on yourself, right? So shame often emerges when those expectations are tied to personal worth, to personal worth moving through the regret, the emotion of regret.

19:20 So expectations and regret are often accompanied again when they're not met to past decisions. So for example, wishing that you had chosen a different career path after fulfilling I'm sorry after feeling unfulfilled. So wishing you had chosen a different career path after feeling unfulfilled. So regret looks back combining disappointment with self reflection anxiety.

19:50 So connecting anxiety arises from uncertainty about meeting future expectations. This one is probably one that's been spoken about quite a bit in at least in my world, right? Anxiety is all about like the future just not happening the way that you wanted to, right? So worrying about performing well in high stakes situations or hoping that things are going to roll out the way that you want futuristically could be like an exam or presentation, anything like this, a sport, a

20:21 game. So sometimes. What really happens here is unrealistic or perfectionistic expectations often can lead to that heightened anxiety and perfectionism. It's such a deep topic. In fact, we should probably do a podcast on that a little bit more. We did one with the Jeff, can't remember the episode now, but if you search in the episodes we did a did a nice philosophical yogic perspective on perfectionism, which was really, really powerful.

20:50 But maybe we'll jump into it from a science perspective. I'll make a little mental note for that. OK, moving on. So guilt, guilt and perfectionism or sorry, guilt and expectations. So guilt emerges when unmet expectations involve failing others or one's moral standards. So your own personal moral standards. So here's an example.

21:12 Feeling guilty for missing a family event you had promised to attend. So guilt often coexist with disappointment directed inwardly, surprise, feeling surprised. So expectations can lead to surprise. So I kind of alluded to that a few moments ago. Expectations could lead to surprise either positively or negatively.

21:39 So for example, being pleasantly surprised when an event exceeds your low expectations or negatively surprised when something goes worse than anticipated, Right. So that's why I said it could be healthy if I expect, you know, this is the, the job of the workers to do this thing and it's not going to happen the way that I want it to happen, but it's probably going to happen the way that it usually happens.

22:03 So then I'd either be pleasantly surprised if it happened the way that I want it, or possibly you could go even worse. An example of this is, you know, they're going to do a job, they say it's going to take 5 days and it ends up taking 15 days.

22:18 So that is a that's a very common thing here. So yeah, often times I am very surprised if it actually takes the five days or even, you know, shortly after that. So envy, connection of envy can arise when unmet expectations are compared to others perceived successes.

22:42 So comparing to others comparing to others perceived successes. So an example, feeling envious of a colleague's promotion when expecting your own recognition or in the yoga space, perhaps feeling envious if someone gets a class or someone's classes are growing more than yours, hoping that yours would grow and your, your student base wouldn't. Or maybe selling retreats or, or maybe trainings or something like this, right.

23:13 So a bit of envy there comparison wise. So envy adds a comparative element to disappointment, focusing outwardly contentment or the absence of contentment. So contentment reflects alignment between reality and expectations, while its absence highlights unmet desires.

23:38 So contentment reflects alignment between reality and expectations, while the absence of contentment highlights unmet desires. So example, feeling discontent when life doesn't match your envisioned goals. I know a lot of these kind of seem similar, but they are slightly different, right? So contentment hinges on realistic expectations and gratitude or the absence of gratitude. And the last one I have is actually gratitude straight up. So the connection of practicing

24:13 gratitude helps mitigate or helps to shift the disappointment by shifting focus to what is actually working. So for example, reframing a cancelled plan as an opportunity to rest and reset. So gratitude softens the sting of an unmet expectation by emphasizing emphasizing that positivity. Now, I think I was trying to cultivate a little bit of that gratitude yesterday with the dentist, but I think I didn't actually have a logical reason for it. I think I was just grateful for

24:48 something. And in that moment I think I was just saying like, ah, you know what? I'm just going to be grateful that nothing worse is happening. Like I don't don't have any like major issues with my teeth. I think that's kind of what I was like trying to energetically feel. And it seemed to like, you know, I kind of got over it relatively quickly.

25:05 You know, there's a little bit of residential residual disappointment that's floating, but I've kind of I've basically moved past it. And I think gratitude being one of the higher vibration emotions probably really helped to shift that vibration within my body. OK, so those are a lot of different emotions that connect there.

25:24 Now let's go back to some some more practical examples or things that we can actually do to help manage, let's say, these expectations. So let's see here I like to start with here we go realigning the expectations. So when we recognize expectations are too rigid, so often times it's more so just about reflecting on your expectations or even just becoming aware of the expectations. Like do you have unconscious or should I say subconscious expectations?

26:04 So bringing those into your awareness or self-awareness by questioning. Is this expectation realistic? Do I actually have an expectation about this and also would throw it in? Is this even within my control? So maybe my my expectations need to adjust because it is out of my control. I'll have a healthy hope of what might come out, but I I will also be OK if it doesn't.

26:29 For example, the second one I have here is focusing on a flexible mindset, so emphasizing adaptability as a tool for resilience. So I kind of threw that in a little bit in the last one, but from a neuroscience perspective, developing a growth mindset helps the brain reframe unmet expectations as opportunities for learning, reduce the stress response. So when we are feeling like, OK, this thing didn't quite happen or sorry, what I should say is when we when we can shift that perspective of how we wanted

27:10 things to happen, but it didn't quite happen. Kind of like I said about, you know, my braces aren't being removed, but I'm glad nothing else negative happened. Like, you know, my tooth is dying and I have to get a pulled or who knows? Or she's like, oh, you're going to have to have braces on for another year, right?

27:27 That would have been even worse, right? So I kind of like was grateful that that wasn't the scenario, right? So that kind of helped to reward my brain a little bit to learn to accept the the disappointment of the new information of my braces needing to stay on, for example. So it did feel like a disappointment, but it turned into a moment of like, ah, almost like a growth. And this kind of ties into the last one that I have, which is acceptance and gratitude.

27:57 So acceptance isn't about lowering your standards or lowering your expectations necessarily. It's definitely important to have realistic expectations, but it's about finding peace within the reality of what is true. Because expectations is not something that is true and it is not real. It is a it is a reference point or a blueprint of what we want to happen, but it doesn't actually exist. So when existence actually comes into fruition and that is what we call reality, it's finding

28:25 peace within that reality, accepting what is. So happiness is letting go of what you think you're supposed to look like. Excuse me? Happiness is letting go of what you think your life is supposed to look like. So the technique, very simple and a lot of you probably already do it, is a gratitude journaling, focusing on what is working well instead of dwelling on unmet expectations. Now, I do have some other little practical techniques here, but at the end of the day, a lot of

28:56 this is just helping to regulate your own nervous system. If your nervous system is out of whack or you're feeling this emotional turbulence from, you know, disappointment or anger, frustration, guilt, whatever it is related to expectations not going the way you want. I would say some of those techniques can just simply be something like breath work.

29:15 You know, doing an emotional reset like box breathing 444 inhale, hold, exhale, hold, right? Helps to calm the nervous system and reduces that cortisol stress spike in your body. So when reality doesn't match your expectations, pause, take a breath, and this creates that space you need to respond instead of react.

29:40 Clarifying expectations kind of mentioned this already, but sometimes even more importantly, writing them down, writing down your expectations for a specific situation. You know, I'm really hoping that my braces get removed tomorrow.

29:52 And also, you know, in my experience, sometimes this doesn't always happen. And people have told me, you know, sometimes they say they're going to be coming off and it ends up coming off a little bit later. So then that kind of helps to soften the blow if it actually comes that way, right? So when you make expectations explicit, you gain very clear clarity.

30:11 And with that clarity comes the freedom and then reframing disappointment again, we, we alluded to this a little bit, but the techniques, technique of asking what can I learn from this unmet expectation or what can I learn from this experience where I didn't quite get what I wanted right.

30:30 So reframing that actually activates your prefrontal cortex, your resource logical part of your brain, reducing that emotional charge of disappointment and shifting focus to the problem solving. OK, So what next? Right. Reframing what next?

30:46 So that didn't happen. OK, so now what? What can I do instead of being like, this didn't work out emotionally, I'm frustrated, I'm angry. Like, sure, all those things are going to happen and we want to experience those feelings, but if we can kind of reframe and shift it quickly, then we start to put more energy into our logical, rational parts of our brain and reduce the activity in our limbic system or more of our our emotional center.

31:12 Last one I have here is setting boundaries around expectations. So communicating your expectations to other people clearly and being open to negotiation, basically saying this is what I'm hoping is going to happen. But I also understand if, you know, it doesn't quite go that way based off of this. But how can we, you know, figure out a way to work towards this goal or to meet this desired expectation? Having a little bit of like AI don't want to say attachment, but a little bit of like, yes, I

31:41 want this to happen and how can we work towards it? But also being like, if it doesn't happen, you know, that's OK too. We can try again, for example. So instead of assuming a friend knows what you need, actually express it directly so there isn't this subconscious expectation. And then the friend is completely oblivious. And then all of a sudden you're angry with them or frustrated with them or disappointed.

32:07 And that's a lot of the case, I'd say in a lot of relationships is just not speaking and not communicating desires or expectations. And that's leading to some sort of disappointment, tension, let's say tension. So the balance between hope and realism is really the big takeaways here. So exploring how hope keeps us motivated but must be tempered with realistic expectations.

32:33 And then of course, letting go of control, Discussing the link between expectations and control, and the freedom that comes with surrendering to the reality of what is true, what has actually happened, or what actually ended up happening.

32:50 So when we let go of trying to control every outcome, we free ourselves to focus on what really matters. So then what does really matter? Well, that's up to you. But I would say love and connection to yourself and love and connection to others. So expectations are a natural part of our being human, let's say, but they don't have to actually define us. They don't have to create this rigidity within our life, and they definitely don't have to evoke a lot of this emotional distress.

33:20 So by bringing awareness to our expectations, we can manage them in a way that leads to growth rather than to stress. Remembering that it's not all about never being disappointed because you know that's obviously going to happen here and there, but it's about learning how to navigate those moments with grace and resilience.

33:41 So thank you so much for tuning in this week. I hope that today's episode helped you reflect a little bit on your own expectations and provided you with a little bit more clarity and kindness. Without further ado and today's podcast episode, if you have any questions or comments, please reach out to me and you can do so on Instagram.

33:59 That seems to be the more popular vote and that will be in the show notes. Otherwise, have a beautiful end of your day and we will speak to you next week. Take care for now. All right, before you go, let me just tell you about the going proyoga.com platform.

34:16 So right now you can go to goingproyoga.com and check it out for. Free for seven days where you can actually learn more about yoga in the ways of alignment, queuing, sequencing, yoga anatomy. So that if you've done a 200 hour teacher training and you want to continue to learn, practice and grow, this platform is definitely for you. So I definitely suggest.

34:33 Checking it out goingproyoga.com right now. You can try it out for. Free for seven days.