9 things my therapy sessions taught me – 치료 시간에 배운 9가지

While some people feel like they have to hide the fact that they see a therapist, I always encourage people to be as open with it as they feel comfortable. It seems daft to be ashamed of wanting to take care of yourself, its not like that with other areas of medicine. If you have a skin issue, you go to a dermatologist; if you have a problem with your joints or if you have an injury, you see a physiotherapist. You see them because they are medical experts in that field and because they can help. The same principle should apply for mental health. As helpful as medicine and self-care can be when trying to strengthen your mental well being, seeing a medical expert about how you feel can provide you with advice, feedback,  conversation and a measurable sense of growth or achievement.2018-05-30 00.19.05

I waited 5 years to see a therapist. I was diagnosed with Depression and Anxiety at 18 and I had my first session at 23. If I had used private healthcare I might have seen a therapist sooner, but my family and I couldn’t realistically afford that. I know some people who met with someone sooner than that, and others who are still waiting. I also know that there are many people who don’t go to therapy because they don’t want to carry the stigma of ‘seeing a therapist’, even though it would really help them if they did go. To those people I want to say this: It is always okay to talk to a medical professional, it is always okay to ask for help if you need it and you should always be proud of how resilient and strong you are.

I found my sessions immensely helpful. I liked having the space and freedom to say what I needed, and express how I really felt. I discovered a lot about myself and often left feeling like a great weight had been taken off me. It was cathartic, or at least it was at first. By my last few sessions it was almost like catching up with a friend. Some of the conclusions I came to , and some of the observations my therapist made, were so useful I wanted to share some of them with you. Obviously its not going to be anything personal, and I know I said before I encourage people to be open about having therapy but you should never feel like you need to tell people what was said in those sessions (unless you want to with a person you’re close with). Those sessions are YOUR time. For you and you only. You decide what you want to do with them. I want to share some of what I learned with you guys, because I think it might help some people. but yeah, anyway, lets get on with the list of things that my my therapy sessions taught me.

1) Vulnerability is not the same as Weakness – 연약해 지는 것은 나약해 지는 것과 같지 않다.

Personally I can find being really honest about my own feelings really difficult, even with people I trust because I feel like I could be hurt or let down. I also don’t want to seem like I’m easy to take advantage of, or that I’m weak, so I could be very shut off. However, therapy helped me realise that being honest about how I feel isn’t the same as being weak. Being open, and being vulnerable with someone you trust can strengthen relationships and lets you express yourself freely. Keeping all your feelings inside all the time doesn’t make you stronger, and could in fact make you feel worse.

2) Everyone is different and everyone changes – 모든 사람은 다르고 모든 사람은 변한다.

This one seems pretty self explanatory but actually is quite complex to think about. If you have a bad experience with one person, that doesn’t then mean that all experiences with people or in situations like that will be bad. And, if a person was one way before, or had one response before, it doesn’t mean they will always be the same. Think about it this way, are you the same person that you were 10 years ago? Or even 1 year ago? I know I’m not. People grow and change and adapt, tastes change and develop. And just like how there is more going on in your life than people may think, the same goes with those around you. You can’t expect everyone to know whats going on in your head, nor can you know whats going on with someone else. Take each day as it comes and if someone has changed, or they aren’t how you remember, know that that is natural. Change isn’t always a bad thing, it can be positive. Just take the time you need to re-adjust.

3) There are healthy and unhealthy types of self-preservation – 건강하고 건강하지 못한 자기 보호 유형이 있다.

Wanting to protect yourself is normal, it a natural survival instinct. However, sometimes, for one reason or another, these types of self-preservation can do you more harm than good. Its an extreme analogy, but if someone lived in a plastic bubble their whole lives because their parents worried about them coming in contact with germs, they would also be afraid of leaving the bubble because of germs. And having spent their whole life in this plastic bubble, their immune system wouldn’t be strong enough to protect them if they did leave, even if they would have been perfectly fine were they brought up without the bubble. Sometimes you do need to look after yourself, and you 100% should. But not pushing yourself a little, or not learning how to overcome new challenges will actually hinder you more than anything else. Don’t put yourself in a bubble when it isn’t necessarily needed.

4) I have coping strategies for most scenarios – 나는 대부분의 시나리오에 대처하기 위한 전략을 가지고 있다.

This is actually a hilariously true statement. In fact, I actually have hypothetical plans for almost every disaster/apocalypse scenario. Seriously. I dare you. Ask me how I’d survive in a flood or a nuclear war or a zombie attack over twitter or in the comments, I will happily share my survival plans with you. I don’t know whether this stems from my anxiety, or just my total-Herminone like need to plan everything, or even my overly active imagination, but I try to think of a strategy or plan for anything that could possibly happen. It’s why I like to work ahead on projects, and have a timetable. It’s why when I travel I like to know exactly where I need to be, and when, and what to do if those plans fall through. Yes, this can be very useful, but it also means I overthink things, I find it difficult to improvise or spontaneously change my plans (unless I had planned to be spontaneous) and if things go completely wrong or my plans fail it can make me panic or shut down.

5) Are these strategies helpful? or are they a safety net? – 이 전략들이 도움이 되나요? 아니면 안전망인가?

I briefly mentioned this before, but not all coping strategies are helpful. If they are keeping you from doing something that is potentially damaging for you or someone else, then yes they are helpful and good job for identifying a trigger and an unhealthy response and doing something about it. But if it’s keeping you stuck, or isn’t helping you grow and develop positively, maybe you need to review it. If something works for a bit, that’s wonderful, but just how people grow, change and develop, so too should your techniques for coping. Don’t limit yourself, you might be capable of so much more than you are allowing yourself to be.

6) If you set rules for yourself, don’t make them rigid – 만약 당신이 스스로 규칙을 정한다면, 그것을 엄격하게 만들지 마세요.

In other words, learn that sometimes there are things that are simply out of your control. You can’t micro-manage every element of your life. It’s not only exhausting but it would also be super boring. Something I try and do is relinquish control, in a safe environment, in a way that means if in the future something changes that I can’t control I can be okay with it. For example, I will ask my brother to take me out somewhere and for him to just decide what he wants to do as we’re doing it – he’s great at just deciding to do fun stuff – without telling me the options. A few years ago that would have crippled me. Not knowing where I’m going, what I’m doing, who we’d see or how much it’d cost would make me want to curl up into a ball and stress cry. I still do find it frustrating now knowing what is going on, but now I can adapt and go with the flow a bit better. Try and find little ways of letting go of your coping strategies, and who knows? Maybe one day you won’t need them anymore.

7) Allow yourself to feel things. Be self aware. – 여러분 스스로 무언가를 느낄 수 있도록 하세요. 자각하다.

I hate feeling sad. I know that seems obvious to say, no-one actively likes being upset, that’d make being sad not sad… wait, what? You know what I mean. Sadness makes people sad. But for me, sadness actively scares me. As does anxiety, self doubt, body consciousness… they scare me. And that’s because there was a time where I felt so sad/anxious/depressed/doubtful/body conscious that I felt like I’d never stop feeling that way… which made me even more  sad/anxious/depressed/doubtful/body conscious. That’s an awful lot of words to type to explain a horrible mish-mash of feelings so I will just call it what I call those feelings when talking about it with my family. It makes my head feel “fizzy”. It’s “fizzy” because there’s a whole lot of stuff bubbling beneath the surface and it builds up and up and up until, sometimes, it just bursts out of me and makes a mess. Therapy helped me to be less afraid of feeling “fizzy”, or from feeling sad, angry, jealous etc. These negative feelings are normal, they are a reaction to something and they are a valid part of your life experience. You don’t need to shut them down or try to ignore them. Acknowledge them, do something to release that feeling, try doing something to make you feel better and remember that these negative feelings do end. For every negative emotion, there are happy ones. Life is full of pairings of opposites, and its important to embrace both. Sadness happens, but so too does happiness. When you feel your worst it’s hard to remember that. But I want to reassure you, that the bad stuff stops, and there is lots of good to look forward to.

8) Don’t punish yourself if you relapse – 분투하면 자신을 벌하지 마라.

You don’t need to feel bad for feeling bad. It’s a lot easier to say than do, cause I’m still falling into the trap of feeling bad for bad days, but it’s important to remind yourself. And don’t punish others for bad days too. I know it can be frustrating, disappointing or even annoying at points, but when your friends or loved ones feel crap, please ask them what you can do to help and just try talking to them and reassuring them. I’m having a few “fizzy” days at the moment and it’s why I’ve not been writing so much (sorry), and I really have to work hard at not punishing myself for it. I’ve been really busy with my Masters submissions, I’m starting work on my dissertation, I’m trying to earn enough money for my next visit to Seoul and I’m trying to improve my Korean learning. I’m doing a LOT of other stuff, and I have done a lot that I should be proud of. You don’t need to punish yourself for how you feel. Take the time you need, continue at the pace you need and remind yourself of how awesome and strong you are.

9) You have already come so far, and overcome so much. Be proud of yourself! – 당신은 이미 많은 것을 했고, 많은 것을 극복했다. 자신을 자랑스러워 하세요!

Again, I say this a lot, but people who suffer with mental illnesses are absolute warriors, but no-one ever sees how bad-ass they are. They’re ninjas. They’re life ninjas. I have a diary that I list all my achievements in, and I tick off my to-do lists through out the day or when I’m working and that reminds me of how much I do and how good I am at what I do. And if I get “fizzy” I can look at these achievements and say ‘yeah, actually I am pretty awesome’. Only you know your whole journey, but there are other people who know parts of your journey too. If you struggle to remind yourself of your life-ninja awesomeness, tell someone you know and trust, and they will tell you. In fact, your therapist should be pretty decent at telling you how awesome you are, cause it’s their job to talk to you and know you and help you grow. They will have a pretty good outside view of your journey, and should always remind you of how far you have come.

2018-05-30 00.21.02 (2)

Not everyone feels like they need therapy, and many people don’t see the point in it. However, I think it is an invaluable way to strengthen your resilience, it provides you with an impartial observer to listen to you and advise you, and gives you a safe space to meet regularly to keep you grounded and healthy. You can find more information about therapy from your GP or online. And if you are currently having therapy, if you are considering it or if you have had therapy, I hope you know how much of an awesome, bad ass, life ninja you are! 

Do you have any experience with therapy? Do you have anything to say about this topic? Please leave a comment below or send me an email. 

치료 받는 것에 대해 알고 있나요? 이 주제에 대해 하실 말씀이 있습니까? 아래에 댓글을 달거나 이메일을 보내 주세요.

Follow me on twitter and Instagram @Connieunkiga 

My Journey – 나의 여행

Hi all,

I got back from my first trip to Korea yesterday (16th May)  and, while I’m still exhausted from the jet lag, I am already so excited and ready for my next visit. I already have plans for what I would like to do and I can’t wait to meet up again with all the wonderful friends I made. But that’s a while off yet. For now I thought I would talk to you about some of the things I experienced, starting with, the journey there. I logged all note worthy aspects of my flight to Korea and what I did to pass the time, because it was a very long flight and I thought some of you might like to know what to expect if you plan to travel to South Korea. So, without further ado, here is my travel log from Manchester UK to Seoul SK:

17:45 (Manchester time) = Plane takes off. Sunny warm weather. Chatting to two lovely ladies (Hi Jackie and Cisca) from Holland who are travelling home from their holiday in the Lake District. They ask me to teach them some Korean customs. I happily oblige. They also ask for me to give them the name of my blog. Again, I am happy to oblige.

18:15 = Snacks and drinks are served. We get an egg sandwich, a caramel biscuit, a glass

Jimi Hendrix – Purple Haze

of water and I ask for a beer. I’m celebrating after all. Luke (the friend I am traveling with) looks like he’s asleep.

18:23 = Jimi Hendrix Purple Haze plays on my Spotify playlist. The lyrics “please excuse while I kiss the sky… I don’t know if I’m up or down… I don’t know if it’s day or night” seems particularly poignant

18:46 = We land in Amsterdam. Reminder that 8 o’clock is 2 minutes of Silence 2nd for world war…

20:49 (Amsterdam time) = We buy beers. Flight is delayed. Luke tries on one of the dust masks I brought with me, with my sunglasses on too. Hilarity ensues


21:08 = Our second round of beers. The big boy plane taking us to Seoul arrives. We prepare to board.

21:22 = The plane is delayed for a further 30 mins. I Skype my brother.

22:23 = We finally queue for our flight. I am exhausted but we have to stay up for our dinner to be served. Gimme that food!

22:46 = on a plane. An ajushi (an older Korean gentleman) is in the window seat on my row. No-one else sits next to me and I am sat on the aisle seat so I have plenty of room. Ready to sleep to be honest. Estimated journey time 9h 41m

22:54 = I’ve just realised its 05:54 in Seoul… If I want to adjust to Korean time, I want about 5 hours of sleep… or to wake up at around 11 KST…

23:34 = We take off. Everyone just wants to sleep. The poor ajushi next to the window is clearly exhausted. Cleaned my face with a face wipe and put my night cream on. I want to sleep but don’t want to miss the food cause I am quite hungry.

23:46 = I get my pillow and eye mask ready, I need sleeeeep.

23:57 = Other passengers are taking their shoes AND socks off… please, no, don’t be these people.

00:45 = Food is served. Bad bibimbap and a slightly weird salad, everything else is good so I enjoy the cheese and crackers and the pudding which is like a caramel cheesecake thing . I finish my book, The Wonder by Emma Donahue.

01:35 = I neeed sleep but the guy next to me needed the toilet and got up… so I have to wait for him… once he’s back though, I’m going straight to sleep.


07:13 = I wake up, and actually feel pretty well rested. I want to brush my teeth and wash up though. Can not wait to have a shower… 2 hours till land

07:24 = I put on a tea tree sheet mask cause my skin felt gross. I used the warmed towel handed out first and then put on my mask. It’s on for 20 mins

07:35 = I have butterflies in my stomach… I can’t believe I’m nearly there 😱

07:47 = The mask comes off. I feel so refreshed and much more awake.

07:50 = Breakfast is served. It includes eggs, tomatoes, cheese, bread, fruit and yogurt.  Oh and coffee… lots of coffee…

08:02 = Conclusion. Food was good. Coffee was baaaddddd

08:11 = Luke didn’t sleep at all. He feels “like he’s been hit with a bat” I put on my under-eye collagen patches so that I don’t look quite so dead. These stay on for 20 minutes.

08:15 = Under an hour to land. Excited doesn’t even cover it!

08:31 = Eye patches come off. I really need a wee 😭😭

08:42 = Got back from the bathroom. Had a quick wash, moisturised my skin and brushed/dry shampoo’d my hair. I feel way more human now. However I can’t find my toothbrush… I hope I haven’t left it at home… some gum will suffice for now.

08:57 = Just filled out my arrival card. Anyone else always get worried you haven’t declared something even though you have nothing to declare? No? Just me? Okay… 15

Tired, but happy to be in Korea.

minutes to land!

09:04 = I can see Korea!

16:15 (Seoul Time) = And we’ve landed. It’s a nice sunny afternoon in Incheon Airport!! Now, off to Seoul.

Personally, I found that my headphones were one of the most useful things I brought with me. That and my neck pillow. You are given some headphones on the longer flight with KLM but I like to use my own as they are more comfortable. They were great when I slept and combined with my neck pillow and sleep mask, I slept so much better. On the way home from Seoul I actually didn’t use my eye mask or my earphones and slept terribly. So my advice, use your headphones to play relaxing music for sleep or just to block out plane noise, bring a comfortable neck pillow (you might be given a pillow on the plane as well but they aren’t very supportive) and wear a mask over your eyes, cause its never completely dark on the plane.

What are your tips for a long journey? Please let me know in the comments below.

긴 여행을 위한 조언은 무엇입니까? 아래 의견을 알려 주십시오.


Follow me on Twitter and Instagram @connieunkiga

What’s in my bag? – 제 핸드백에 무엇이 있나요?

  • Purse

I will be taking this small, pink, zip-up purse with me to Seoul to use as my everyday purse. It’s small enough to fit in either my handbag or my pocket and the zip keeps my money and cards safe. It is also conveniently sized so I can fit more things in my bag. Also, this purse has a little gold bee on it, which reminds me of home and my home city of Manchester. If you didn’t know, one of Manchester’s best known symbols is the worker bee, which is rooted in it’s industrial history. The bee has come to represent the people of Manchester, with the city being our hive. For more information, click here.

  • Camera/Cameras

Honestly this is a bit of a cheat, because out of the 3 cameras I am bringing only 1 will actually fit in my bag. However, the other two will be carried either in another camera bag, or simply hung over my neck. I will be bringing my GoPro camera, and its accessories, my Panasonic Lumix DMC-FZ330 12.1 MP Compact Digital Camera and my classic Polaroid camera. My Polaroid camera I will only be taking to special destinations and occasions as it is too precious (and inconvenient) to take with me everywhere.

  • Phone

This is a bit of an obvious one. I need my phone to contact my friends and for the very useful apps I downloaded which should help me navigate my way around Seoul. It will also be used for photos and filming… so I guess its like a 4th camera…

  • SPF/cushion foundation

This is just to touch up my make-up and make sure I am protected from the sun. The compact cushion I use is the Dream Cushion with SPF 20 from Maybelline in shade 01 (oh boy am I pale) and I really like it as its light and makes my skin look dewy and natural. It also lasts ages and doesn’t run or rub off on my clothes so that,s an added win.

  • Hair Tie

This is kind of self explanatory. I have a lot of hair. It gets in the way. So I have a hair tie to tie it up into a ponytail.

  • Portable charger

I got a new on of these recently and it is a LIFE SAVER. My phone runs out of charge so quickly, especially if I have apps running and I’m using the internet a lot. So I will have this tiny little cuboid of genius to rescue me when my battery is low. It only takes half an hour to charge and then has enough juice to recharge my phone twice! I know, its great.

  • Lip balm

Again, self explanatory. Gotta keep those lips hydrated y’all.

  • List of names, locations and contact information

This will be my cheat sheet if I end up totally lost or in a situation where I need help. I will have the names, location and other information in English, romanised Korean AND Hangul so that if I am unable to fully communicate with a local (which lets be honest is more than likely) I can show them what I need or where I want to get to so that they can understand.

  • Useful phrases and manners.

This too will be useful when interacting with people in Seoul. Korean culture is drastically different from British culture, and it is my absolute least intention to offend or upset anyone. I intend to learn and adapt as much as I can, so I can connect and build strong, lasting relationships with native Koreans. While there are somethings I am pretty certain I will remember, there are other things (pronouns, manners, phrases and customs) that I might forget. Bringing flash-cards with me for me to look at while on the subway, or in a taxi, will help me to remind myself of the proper behavior and manners. While I absolutely don’t think anyone will tell me off for not remembering something, I think it’s common courtesy to try to behave in a way that is recognisable and common for your hosts. Please don’t think that if you come to Korea you will be shunned if you don’t know everything. That is not the case.



What do you take with you in your bag when you travel? Is there something I have forgotten? Please leave a comment and let me know.

여행할 때 가방에 무엇을 가지고 가나요? 제가 잊어 버린 것이 있나요? 댓글 남겨서 알려 주세요.

Follow me on Twitter and Instagram @connieunkiga

What to expect – 예상할 수 있는 것

Ahead of my trip I thought I would let you know what I’m looking forward to and what you can expect to see and read from my trip.

1] Food – 음식

No surprise really, but I’m so excited for all the different foods I’m going to try. Japchae 잡채, Ddukbokki 떡볶이, Samgyeopsal 삼겹살, Gimbap 김밥… the list is almost endless. And as well as trying all this food, in restaurants, at vendors and at the homes of kind friends and hosts, I will be cooking some too! So look out for lots of food pictures on my Instagram and watch out for my reviews and recipes on here.

2] People – 사람들

I’m thrilled, excited and moved by how many people have asked to meet up with me on my first trip to Seoul. Friends old and new have filled my diary with fun activities and generous offers to take me out for drinks or meals, and in some cases have even invited me to eat at their home. I’m very lucky to have such a supportive network of people to help me as I try to navigate my first Korean experiences and I will write about some of them in future posts. You might even see the occasional selfie or group photo.

3] Places – 장소

As well as people I’m excited to see, there are many places I am excited to see to. Places of historical, cultural or personal importance, as well as some places that are just pretty or fun. I will be sure to record and write about what spots and location I feel are worthwhile, what might not live up to the hype, and I will be sure to pass on any hidden gems that I come across while I am there. I will also try, as hard as I can, to explain clearly how to get to these places and how much it might cost. If there are any places you think I should try to go to, please do leave a comment or send me a tweet.

4] What next? – 다음은무엇을까?

This trip isn’t simply for pleasure. I plan to move to Seoul and I feel that in order to live and work there successfully and happily I need to learn about and connect with the people, the culture and the values of South Korea. This first trip, in a way, is to get all the giddy, excited, rose-tinted, newness out of the way so that I can really start to build relationships and set foundations for my move. All of the things I mentioned above will contribute to the laying of these foundations, and there are some serious discussions to be had and decisions to make… but for now, I’m just excited to be going 😀

Is there anything in particular you want me to include in my posts? Leave me a comment to let me know!

한국에 대해 특별히 하실 말씀이 있으신가요의견을 남겨서 알려 주세요!

Follow me on Twitter and Instagram @connieunkiga

Planes, Trains and Automobiles – 비행기, 기차와 자동차.

Planes – 비행기

So the big kahuna. The 11+ hour mode of transportation. The plane journey. I can’t lie to you, the journey from the UK to South Korea is loooooooooong. I looked at so many different sites and airlines, not only to find a cheap-ish ticket but also, to find a journey that wasn’t insanely long.

The ticket I bought with KLM went from Manchester to Seoul via Amsterdam in about 11 hours 45 minutes. This was actually a pretty good find. Flights were cheaper if you were willing to have more than 1 change, or a long transfer wait, but I wanted as stress free a journey as possible.

It was also cheaper to no reserve a seat. HOWEVER, I am around 6ft tall (180cm) and I can’t sleep unless I have leg room. So I did spend a bit more on a seat reservation. The price of reservation for the longer commutes from Amsterdam/Seoul and Seoul/Amsterdam were triple the price of the seats from Manchester/Amsterdam and Amsterdam/Manchester, but at least I will have the comfort of knowing that I will be far more likely to sleep on this journey.

In order to make the journey slightly less horrific I have also made sure to pack everything I need in my hand luggage and my carry on, and everything else I want in the bag in the hold. I also included a few items to make me feel less gross and stuffy as I travel, as well as keeping me as entertained as possible. These include:

  • sheet masks
  • under eye patches
  • travel size dry shampoo/deodorant/body wipes
  • toothbrush
  • at least 2 books
  • downloaded Netflix shows and films
  • phone charger
  • notepad and pens
  • Korean flashcards
  • Colouring therapy book
  • sleep mask and headphones.

These were things I felt I would like to have with me in order to enjoy my plane journey more. If you are planning for a long journey, I’m sure you have things you like to take with you so that you feel less claustrophobic and bored. I will be sure to keep a log of my journey so you get a sense of what the trip is like.

Seoul Trains and other ways to travel – 서울 지하철 기타교통수단

The subway system in Seoul is, I’ve been told, one of the best in the world. Easy to navigate, punctual, clean, not too noisy, cheap and very safe. In fact, if it wasn’t enough that you can download an app (KakaoMap) that helps you find the subway nearest to where you are, what subway you need, when the next train is running AND where to get off, the announcements in the stations are all in Korean and English. Which will really help me cause taking routes that are unfamiliar really stresses me out sometimes and I know I will get lost at least three times over the next few days.

In regards to other modes of transportation I actually know relatively little thus far but I will pass on what I have been told by my friends (Korean and otherwise) who live in Seoul:

  • Busses: Mostly fine. Sometimes if you’re standing and the driver brakes hard or drives like a maniac you will be thrown across the bus once in a while, but its mostly all good fun. Reliable, clean, gets you to a lot of places. Cheap.
  • Taxis: Again, mostly fine. Clean, reliable, gets you where you need to go, cheap and can be very helpful and friendly. However there are always a few who ruin it for everyone else. There have been cases where drivers feigned not knowing English to try and scam more money off tourists, or who refused to drive people somewhere because it was too close/too far. But mostly fine.
  • Trains: Not great for travelling around Seoul. Brilliant for going to other cites. Fast, clean, reliable and affordable. A great way to see the rest of South Korea.
  • Cars: Scary. Not so bad that you can’t manage if you are an experienced driver. However traffic incidents are the second highest cause of death in South Korea…
  • Bikes: Fantastic for going around pedestrian areas, parks or up and down the Han river. Terrifying on roads and around cars. Cheap and easy to rent everywhere though.

Do you have any questions you want answering about travelling to Korea, or what it’s like travelling around Seoul? Please leave a comment and I will try to find an answer for you.

한국 여행이나 서울 근교를 여행하는 것에 대해 질문이 있나요댓글을 남겨 주시면 해결책을 찾아보겠습니다.

follow me on Instagram and Twitter @Connienkiga