and we've got some hot tips for your package. the romantic code is sports affinities. check on some great cultural memorials to boot the w travel. we got the some people are afraid of the skin forms on will mail cold, putting a fee, a cold, blue co, dentist, ibm. that might sound funny, but anxiety disorders and nothing much they make life really difficult from a fear of heights. a flying of confined spaces that open spaces to fear of animals, of people. and those dreaded exams. how much fear is normal and when does it become

a problem? and what can you find out more here on in good shape? of course, the anxiety one is to save you honestly, how? let's find out. a sunny day at the river bank. perfect. well, actually swim, but looking just beneath the surface is a deadly predatory crocodile. at the tech said you survive, close call. still being counter will leave a lasting impression. you'll be extra cautious around rivers from now. and of course, you won't be attacked by a crocodile every time you go to the river. sometimes you might not see across it out for weeks. but the fear remains. and that's good because your fear sides have

happened. it's a survival mechanism that has you both to protect us from the threat of just one nice sunny day the river without crocodiles was enough to wipe out this year. you might get even the next time today. however, many people deal with these that have relatively little to do with immediate survival. things that can stresses out can range from planning a family dinner to public speaking or looming deadline. and now we're trying to scrutiny because of our evolutionary history. these anxieties are hard to shake off. it is possible that we will focus on generalized anxiety disorder, or d for short. if you're struggling with j d, you might of worry about things that might happen in the future. what it doing dieties are enclosed by something specific, but can be triggered by anything. this may lead to feeling restless or continuing

sense of dread. the constant worries might keep you on that this can lead to problems concentrating. and to being easily annoyed. judy also has a set of physical symptoms, the body release of stress for months like a gentleman and quote, to solve your heart rate increases, your breathing comes faster, you start to sweat. one of these responses are designed to help you respond to potential danger. your body is essentially getting ready to bite the threats mostly from is that's why it's called fight or flight response. from an evolutionary standpoint, this makes perfect sense. remember the crocodile, but it can become a problem if your brain ms inter preach something essentially harmless as a threat. giving a presentation at work for example, might not be the most fun thing to do. but it's also not going to threaten your survival. but then why can't it feel that way? if you feel like you're in id comes out of nowhere and without any specific reason,

take a closer look at your life. perhaps you've been experiencing a lot of stress likely coming good stress like planning, or whether some people also have a genetic predisposition to worry. this could make the move, unable to feelings of anxiety, but they're also environmental factors. things you really cannot control, such as dynamics was, or an economic crisis. all that to me, this feeling anxious and worried about the future. and then there is mom and dad. we talked, laying them for everything that's wrong with us. but as children we do learn from our parents behavior psychologist school, this parental modeling. so if certain things or situations meet your parents, feel anxious, they might make you feel anxious as well. you've learned how to respond by watching them. all of these factors compose your brain to see danger where there isn't any,

like with that presentation at work. so how can you change that? you can start with the small steps, get an outside perspective. talk about your experience with friends or specialist to try to take it one step at a time. drive to finish, thinking about one thing before jumping to the next. many worries are just decide to a certain extent. so let's consider the fact. yes, growing up a presentation would be embarrassing, but wouldn't really be just as bad as traffic is doing via d tells you to be mindful. the key is to examine your anxiety and realize that your fee is just that fee is not fact meditation and mindfulness can help you relax and confront to examine your to some studies. i've shown that these techniques can actually re why, of the brain. it's called you requested to not ways to work, so we get this is cognitive behavioral therapy or cd to talking with

specialists can help you re frame your problem and change your behavior. cvt doesn't help this. also the option of medication people with anxiety is cami prescribed antidepressants or sensitive. but this should always be discussed with the specialist. it's important not to self medicate anxiety disorder have been shown to contribute to addiction. and some people who suffer from anxiety also have a higher risk for depression, especially if they don't seek treatment. this is why it's important to get help early on. the longer you wait, the more those fee is good in grand in your brain and the hot it gets to rewire the brain where he's in 5th, a normal part of life. they help keep us alive. and even though most of us don't have to regularly face predators, there's a lot of lots of stuff that includes the story. but if you're anxious all the time,

you should get help to, to speak so that many people who struggle with anxiety disorders don't seek treatment at all. but it's nothing to be ashamed of. your worries may not get better overnight, but if you start to phase, if these things will get fatter, t is outside to kindergarten dispatch. when a parent goes away on business. fear of school trips is usually normal for children to have separation anxiety. but some adults suffer from it too. they might start to panic. quin partners, family members or friends on to round. and now there's a new kind of separation anxiety, but it has nothing to do with real life interactions. instead, it involves smartphones and social media early cell phones look big and basic. now the sleek and so smart,

we don't know how we ever lived without them. just because i'm pretty addicted, i use my settings, watch videos or listen to music or podcasts. a constant stream is stimulating stuff . next and when it's not there and my pockets empty, something is missing. i sure figured i'd say got something else, could i become too dependent on it for me to fix? well, if he needs to from the bottom of the section, you can use it every day for news instagram, a lot for social media to communicate with my friends and parents are pretty important. i really like it as a license and usually i'll be scrolling and think i've been on instagram for 10 minutes and then realize it was actually an hour or more coming out. this new form of anxiety goes by the name, no mo, phobia shortfall, no mobile phone. so it'd be a good ations conducted research into this fairly new phenomenon to knows just how widespread it's become some tumors that sometimes

include nervousness. when you forget your mobile or don't fear of being in a cellular dead zone or panic when your batteries empty, what i'm worried about not being available or being unable to communicate or you have no set now. and so you're getting stranded somewhere. all those fears can sometimes have physical effects. my profile is also the psychologist conducted a study with about $800.00 participants. it found that close to half separate from moderate no. most of the 4 percent had severe symptoms who are still it could lead to other anxiety disorders or even depression. yet, right now, practically, nobody goes to the doctor cycle therapist or the psychiatrist because of no mo phobia. instead of fits extensively, depression or anxiety, he would as of so it would make sense for doctors to ask how off then patients use their cell phone or whether they worry when they forget it. because that might be

a root cause size is that was for people who need to communicate with others being cut off feels terrible on social media phone, the fear of missing out plays a big role in know, most of the young women in particular have a hard time putting down their phones, yvonne good that she's now evaluating us. second study, preliminary results show normal phobia can be significantly reduced through a controlled cellphone usage. a maximum of 2 hours per day. switching your phone to black and white mode and sometimes going without you should ask someone who do i leave my phone at home. and at 1st i have the theaters and feel anxious about everything that could happen. yeah, and then, but when i don't use my phone is often i'll have more and more positive experiences that things work out without it to it. just take some practice. no need to go back

to using an old school model that's probably be a involves a fee, a triggered by a specific thing, the some say b as an easy to cope with spice and p avoiding what you're afraid of the ships tougher for those who suffer from generalized anxiety disorder, persistent and often irrational worrying about everyday things, the, the approved on demand. so there was a point where i slowly started realizing that this fear was bigger than a normal fit. i was no longer living my life. i couldn't join in with anything any more. i'm tired of name cognizant shows. vickers nor i knows that to my apartment are at work. lots. everything else was so stressful for me that i just avoided it, but at least this and for some reason, testing who is not alone up to 70 percent of the wells population will develop

a non scientific disorder. at some point in their lifetime. many sufferers have physical symptoms like trembling, shortness of breath, rodney heartbeat, or switching. testing who has experience the symptoms. doctors diagnosed with social anxiety disorder. it also known as social phobia. it's a fear of interacting with other people the most common. so it'd be, it's a specific lens like a fee of a spine is heights. most people can live with these by these quite easily. says katia petoskey from mines university medical center lot. she says it becomes more difficult with the less common non specific site. the is. ready side to why fix the on the sections most common anxiety disorders, panic attacks which are very sucking balance of contacts that come out of the blue human i'm talking to can science and that is i have a social anxieties. that's

a very, very common d, z of us have. hi, everyone can relate to this will to that and the feeling of speaking in front of other people. i'm worrying about what type of thing affairs being judged is very common on is even z as in why fish for places by the stars, depending make testing cool, had just completed therapy and was ready to go back to work. then came the locked down. that's why i showed it was really difficult. i've made good progress, but stopped suddenly stopped me in my tracks and sent me back a bit of took my dr week of awful alice walker, so it's not everywhere closer. so it's nice. ocean interaction was very limited to which made sense, but it was counter productive. in my case, i'll look to you. for a long time, she wasn't even able to attend a self help greet. once the restrictions were relaxed and meeting people was allowed, it was a bit like starting all over again. and so i did ask that you are on the one hand i

so oh, thank god, find me back to normal. but on the other, i was once again no longer used to being with people. and so how to keep forcing myself to get back into life. so it looks okay here in sleep. so how can these kinds of disorders be treated as the principals, anxiety disorders can generally be treated very effectively me to someone in fos to 25 sessions are enough with behavioral therapy. for example. well the psycho dynamic therapy which takes a little longer. and if we find that the psychotherapeutic approach is not so effective, then we can give some extra help with medication in the form of anti depressants. to see that i've seen here for several lives up to 3 courses, a therapy testing cool can once again live life without being rules by 5th or on the speculation out to it. and that inspires me of course to continue working on myself. i know my says so and then on mine on. yeah,

in still feeling afraid sometimes is quite normal spots. if you start to determine the way we think and behave, then it could be an anxiety disorder. those who are affected shouldn't be afraid to seek professional help on social anxieties. a particularly coleman the fee or was making a speech or as being the center of attention the, the fee of criticism or being close to other people. those affected usually trying to avoid such situations. you might say they have a fee, a fee, but not every challenge can be so easily evaded during jump training, for example, or at school for coding or jacoby. every exam, as an emotional rollercoaster maxfield up, i notice how my poll skyrockets. how my hands get a bit sweaty and i start to tremble. then i stress myself out with the thought that

i'll be terrible anyway. my whole attitude towards the exam is pretty much shot right from the start. am i my cost to get them on fine? the 18 year old suffered some testing diety, which makes every exam and torture on send this problem, feel like you've gone crazy. you think, how can i be so afraid of a piece of paper? i can't do it. i'm going to fail. what would the others think when i get a bad grade? fears like this can act like a mental blog. that is the types of since was consumed so much of my energy for the rest of the day. i'm like a limp dish rag. i'm tired and socked out and just want to go home calling us fee as close to a valuable time. we're writing exams, sometimes that means a lower test score to a it's a vicious circle as a bad grade feed. so if you have failure rings, id began when classmates made fun of her mistakes. done and won't tell her so in

class when i tried to participate, i got when did the comments from the back of the room, which made me look stupid as soon as i said something wrong, because i've taught this is clubby, so that's a bit dramatic. always feeling under pressure and that will look down if i don't pass this exam. i'll see you finish. how does it performed mistrustful? testings diety is a taboo topic in schools, says psycho therapy is miriam. off she treats young people like catalina and helps them overcome their fears as the it's categorized as a social anxiety because it's a fear of being judged by others. it can manifest itself in part cognitively, mentally, through performance, anxiety, fear, failure, uncomfortable brooding. on the other hand, it can manifest itself physically through trembling, hop palpitations and switching all the way up to panic attacks. students with tests,

anxiety should speak with their parents, friends, and teachers about their fee is because keeping quiet often leads to the depression and even more self doubts as test things. id suppers are caught up and negative thoughts, mental focus on succeeding is beneficial funds. how do we have time for that? you shouldn't need it. what top about worst case scenario is many people make the mistake of envisioning how everything could turn out badly. the negative reactions and seeing themselves failing. instead, you should picture a film that's positive. how will be examined is react. what would it be like to have the right to you become movements? give the right answers and proudly will cancel the examination room. so envisioning of film when everything goes perfectly up to like, and colleen is also practicing how to focus on the positive that. so in that, how do you write down sentences in the 1st test and present things like i can do it?

i'm super prepared. i can recall stuff when i need to reading these affirmations daily, along with seeing the accompanying images every day, helps to strengthen and manipulate my self conscious. and i can go into the exam in a positive mood using what's called the tapping techniques can help calm testings id in the classroom. tapping your hands, shoulders, or knees, provide the distraction, plus, storage, ottoman i fulfill. take a deep breath and just focus semester cannot say i have 5 exam questions to me. it's not a mark the 1st 2 and focus on them. so i try to define things up into section using this strategy, catalina jacoby has learned to control her fears. she still get stress before exams, which is more self confident, ensure of herself and her performance. anxiety isn't always

a disorder, it can be a hindrance. a lot of people are afraid of change, for example, like changing jobs for the apartment or is moving home. these fee is a seated in l brain switch, right? potential loss is higher than anticipated benefits, but we can out small to brains by consciously focusing on the positive aspects of change. change is sometimes painful and not always wanted. still, we shouldn't fear it because it can bring happiness. as communication coach, public vanka knows either in the home portfolio ever change the benefits of and our self confidence and kind of because a change i take on that and accept you almost every clear decision i may even try to inch is i have more self confidence me and that my courage muscle grows with us . my lot most to fix his mentor is find the courage to change

that. some of you shadowed by rosette j. yasmin? yes. on. she examines how we deal with change. it couldn't then perfect. how can we make changes happen most times? why is it that sometimes we say yes, i want to change it, but in other situations, we think having to know me, i've got to spend that's for this allison and most importantly, what happens in the brain when we're confronted with change? and i happen, yeah, maybe within milliseconds, chemical messengers are released, which ultimately amount to biological cocktails. these send a signal, for example, to the, got some in the form of gut feelings, the food and uninvolved because any of these feelings can be perceived as thrilling or threatening. but we can program all brains to react more positively by for and boom is as it was change, it's always a movement away from more towards something moving, for instance, it can,

when we're in love, we can move mountains and approved trees. the fact that there's no stopping us, that's a towards movement to anything. and especially with change, we want to see how we can bring a boat or produce that towards rather than a way from movement set of x one. that works by activating a new or transmit to, namely the one that controls our emotional and mental reactions to come in to come in is the chemical messenger french dissipation. so how do we activate it? stuff going to match the voice, but you can do that through movement or positive thinking through meditation, for instance, that gives our motivation or the system a little, much to which we defense during the right direction. unconsciously and systematically. because happiness lines inside us. ringback but the how do we, um, look at, especially the wind never changes in store financial slits.

when's the last time you did something for the very 1st time? ask yourself this now and then change also takes courage. somebody, for instance, having the courage to do poorly as something new, or just trying new things out of noise. that those are small things towards change liners. and if i can take these small steps more often, it will be easier for me to accept changes and support them mindful for and on. so it's up to you. what for for end officers do? because change also brings opportunity. it requires us to leave our comfort zone, but once we do, our reward is in a gross or the prospect as a reward can also help people overcome their anxiety. confronting the objective that fee is step by step, usually works quite well to and who knows, facing up to your fee is not cat kristavia, could open up a whole new horizons. just, you can't quite see the summit now. but that's where they're headed. a mountain top

2000 meters above sea level. well now are mantra i want to, i can, i will not house because climbing is mine of a moto, says, guide and initializing the plot. the 1st exercise walking on a steep rock face on the belly button, and so your stomach is flexed as a kind of learning. the right technique is a huge help of feeling safe um, klein little stems feeling how well the soles of that boots group. the steep slope helps participants become the fear of heights, but acro, a phobia doesn't just stop them from climbing mountains. now since that was a notice of ation, platform on my you ok that went along the long bridge and into the sea with the world on the side. everyone went on it except me confrontation or exposure therapy can help dr. and therapist on the way, i say that takes patients to places where they have to face the fee is to see that there are many, but it's enough to experience that just one. so they take the plunge and feel how

their fear went away. alternately, we can only be afraid for 1020 seconds, so i'm happy with that. can. the adrenalin rush is over, but that doesn't mean will never be fearful. again, call them come. so practice helps like here on day 3 and then it leads course participants to the summit. then you have none of those. if you're blocked in any way, physically or mentally, you can hook yourselves up. yesterday this woman have to turn around, a fear was just too great. now she faces the biggest challenge. i'm not a ridge of a 2000 and meet us up. and she's made it an openness when you're at the top and have reached your goal. you'll so proud of yourself, you think nothing in the world can stop me now. reaching the summit is a real high, and one that will remain long after they've got home from their adventure.

and to close the show is a tape. at the start, we told you about gluco. den the state via the sea of, of the skin on putting own will milk to prevent it from forming, keeps during the middle qual, hating it, and covered the pudding with plastic wrap off the cooking. it see its child's play by then till next time. the

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. this is dw news line from berlin is really forces struggle to drive from us militants out. the country's massive mobilization still hasn't defeated. the palestinian is limis groups fighters in some areas of southern israel. since a my surprise attack on saturday more than a 1000 is really some palestinians have been killed the .