the, the are they cute pets, bring us a lot of joy for also helping to decrease stress and make us feel less slowly. they boost our confidence and make us more sociable. but of course pets are not the only option for improving your mental health. coming up and to show what helps with panic, attacks. excessive stress levels, also from too many family chores and responsibilities and how to reduce them. plus ways of strengthening your mental health. with 1st dealing with exam stress, the

when exams around the kona sleep is easy to sleep or not to sleep is the only real question. one more chapter before sleeping can make all the difference of the exam dr. absolute clean on. you just want to do well in your exams and we have an important step for you. go to sleep. it may feel like a waste of time before the exams, but it can actually boost your performance. let's explore the science behind that. the reins prime of the energy source is glucose, also known as setup of blue cross. this is why midnight been snacking wise. study makes you feel more than those that take and a week. this is a condition we would like to call in some non non mia. when the energy is bond in

the brain, it produces a waste product called i dunno since then. i didn't know since 5 is up. our body knows that we have tired and it's time to sleep. to remember the point where you might want to grab a cup of coffee. you didn't know g drink districts your night studies. coffee, okay. i've seen what's by blocking the, i don't know, send receptors and checking your brain into feeling a week. but the most in d, as in our body, we need a heavy sleep to disperse it during a heavy sleep, the central nervous system rescued and scheme caused the gloom fax system takes over. it uses the set of bruce spinal fluid, the wash of a, b. i didn't know send making the brain ready and refuel for a new date. however, and the brain does not get proper sleep. this cleaning process is incomplete and we wake up feeling exhausted. when the psychos of exhaustion, stress and for sleep become a regular affair,

it has long term impacts. so not has. this reduces our ability to think focus and performed well in exams. for those sleep has a profound effect on both learning and memory. memory formation happens in 3 parts, acquisition, consolidation, and recall and acquisition and recall, happen when we are often about what consolidation happens when we had a sleep. so if you're going to study without sleeping, you may not be able to be close to information during exams. sleep deprivation may also impedes your logic and reasoning abilities. if you want to perform well on your exam, privatized your sleep schedule. but how make a study scheduled for many days before the exam and break down the syllabus into small and manageable portions?

do not watch any digital screen for at least an hour before you sleep. use your bed only for sleeping and have a dedicated space and scheduling for studying and show you a bedroom is cool, dark and quiet to ensure to close sleeping environment. with good planning and you know, fresh, your brain would be able to soak up information more efficiently. and if your memory serves you right to an easier to exam, being afraid is technically not a bad thing. if our ancestors hadn't learned to run away from danger, we would have become extinct. so in a sense here is healthy, but it can also become a sickness as seen with panic attacks. for example, in many cases developing when we're young, it might be a fear of going to school for a few of everyday events for future scenarios. for those affected panic attacks, canfield, terrifying or even life threatening. but there are ways of learning how to overcome

the spears. sign up honey, i feel this pressure in my chest and i have trouble breathing. i get swishy hands in my hot stunts racing. i have brain fog and sometimes i feel dizzy. it's really scary to come into. the meetings are booking becker, you probably wouldn't think she's been suffering from panic attacks for 10 years now. the 30 year old has an instagram channel with over 200000 followers, pushing shares, recipes and good vibes with today and making sure that all those of booking baccha is a passionate foody for years. going to a restaurant was simply not an option. the excuse i think is addressing deb was sent and situation was that we were a real challenge like standing in line at the supermarket or an adult who is waiting room or traffic jim or the red light to dining out of style or they were

all situations where i was unable to escape and that's when the feeling of panic would kick in on. but happy to his panic if it also could fight zango booking bag or was 21301st to panic attack the accompanying symptoms usually strike completely out of the blue. the a mic delivery gen of the brain plays a crucial role in panic attacks when stimulated by a perceived danger. it's send signals to the adrenal gland, which then releases the hormones adrenalin and nor a drain of this kicks in the bodies fight or flight response. elevating the pulse, blood pressure, muscle tension, and blood sugar levels as well as causing rapid breathing the, these symptoms can be very frightening for those affected as doctor to blue guy from heidelberg university hospital explains the end up who told somebody

a blood pressure can lead to headaches or ringing in the is a faster or more intense heart beat cause this dumping sensation in the chest. the american visits because these are all potential symptoms of a panic attack and the real product of evolutionary development when we needed to run away or find then for although he is the party as misjudging things, because it's not about life and death a year for which items, according to this kid kept honestly, autumn leaf more towards after her 1st panic attacks, designer, book and bag a really ventured out of her home. and then father voice ponagorada sometimes wake up at night for no reason. with heavy breathing and my heart racing. i had this kind of fear of the next attack, but i couldn't identify a particular trigger the, the other, the also the fear of the fear is mostly less than the event itself. you still imagining these worst case scenarios. so they actually happened very rarely. but then you'll mind stuff's going round in circles. how was that?

i designed the book and back up to begins taking medication and instead decided to pursue talking therapy that give me what it does. i think how's done? how to method name dr. a psychotherapist to gets patients to imagine the situation at home before have and to totally down on the best possible times for sure and success and you know, lucas, i'm looking for them with the help of that method and her hobbies sandra. booking baccha has slowly but surely been returning to her daily routine with her followers accompanying her on the journey helped others. we'll see, you know, i've had a lot of kind words and encouragement and a lot of people thanking me for sharing my experiences. you know, dr. him i, i wanted to do it in public because of all the people out there thinking they were unloading with similar problems. so yeah, hopefully meet them at home and plenty of sympathetic feedback from those followers leaves no doubt that she is not alone. and design the book and back or herself

shows every day of the week that panic attacks can be manageable. anxiety as a wide spread disorder. but only a minority of people affect and get professional care. dealing with panic attacks and related disorders requires psychotherapy, and in many cases a single course of treatment is not enough. but there are a few things that can provide some immediate relief. the what helps with panic attacks. we again, us to jump to tell blue guy from the university of height of back as it couldn't design escape mentally. and i'll show you some exercises for that. but you should avoid leading physically as it can lead to avoidance, behavior 5. this is, it says, i think it worked but then joined a panic attack in the theater. so i'll just stop going to the system to optimize location events. and then your quality of life stuff is, you know,

if it's under the evenings credited for the end. so it's better to approach those situations by seeking to manage your perceptions. you might spend a minute focusing on the 2nd kind of a wristwatch for example, or looking for 5 red colored objects around to you all pay to and yourself in a safe place. since many of it's something you can practice routinely also at times when you're feeling ok, i'm good kid of my practice here. breathing exercises or another thing. patients can do quiet need both in those and out the can. i do not. everybody tends to breathe into the bailey, an ottoman about, on panic strikes. what's called di from i think breathing has a very beneficial power, sympathetic or calming effect of the people weak steve food that helps to suppress the fight or flight response to own so very breathing is good. so this is very interesting. some people already done breed optimally, and most people,

when they've hunting a ship, the chest all the rustic breathings to watch, often. imagining you'll smelling of cellar when breathing in and loving on it down . the line cult quinn breathing outs can help to steady your breathing and lots of people suffering. panic attacks taken full too much oxygen seeing fost so or at risk of hypo ventilating these exercises can help get the physical symptoms of a panic attack back under control. the muscle kind of helping them liaison therapies we do in a vacuum of mine, but to look to incorporate issues of stress, be moments and the issues that i should just bring with them to therapy sessions. it's on. so we'll climate crisis. previously. cobit and stick a whole whole issues of repeatedly to an up in our sessions up in the movie the off top. and people who frequently suffer panic attacks or feel overwhelmed by stress should get help from a medical professional. because there are ways of managing and controlling them when they occur. depression is another mental illness

where effective treatments are available, detecting it early on and proof the chances of recovery. but just talking about the issue is often a challenge. physician and health influence, or a pro doctor in finding a young nigerian woman to join him for a chat about her depression. and one helped her in her time of need. so guy today we're going to be talking about this depression in this, you know, very public, but at the same time, very private space. we have to bring it out here so that we can have this feeling that conversations, you know, the positions that needs to be had. i know it's been a, you know, difficult time. see. but how did you know that you had depression? all right, out and go back to when i was in school at me. perfect. so at least i'm so on that . yeah, i like in the beginning or the, and it was like, my life was we and although, or that have to, to research keeps the old kind of, you know, so i think i wasn't brooklyn and it really affected me when i was experiencing that

. i didn't know what was happening to me. it was like i was a doctor please, and i didn't know whether you don't was guess i'll do that. how it felt. i couldn't see. i didn't going to school. i did that week. you know that i would, what was the happy component fund the whole things were not my funding was struggling financially and a little more than issues. so it was wayne heavy on me. so the thing about depression is it could look different of different people from lots of pleasure, lots of interest in activities, you know, lack of self worth. but at the same time, x versus claims, that kind levels of clinic stress can trigger the depression. but then again, and so many people traumatic events such as balance would be, is and the loss country gets depression. so um retail. how did you know other people see you? how did you, how did, how did you react? so was you have the trend. we're closing was going to do, i'll call, i mean,

mercy. just told me i don't, everything's going to be ok. so we have just go to the dating site again soon, or something is most of the because we don't want to appear weeks. we suddenly was looking both. how did you get help? was this by this time i had, i had called my question by just because mia? that's all to about the pressure. so no, i mean a cup of tea and i'm also a mentor. i have interesting. i didn't mention and they actually took a book because that was free to precinct for me, a mental health quote. and i can see that it gives me the opportunity to help people which i find very fulfilled. they're a couple of years foxes, because family, the domestics, you know, sometimes depression could run in families. sometimes it could be environmental foxes. i think someone even said a lot of the depression kid that we have in the house and those so much i can

understand that sometimes you personality to even come the aims to so that people have, you know, having those delta opinions, people, you know, sometimes they get on social media, especially social media now you see see happening for other people the people seems to be happening for you exactly just to the point where you know, so you could remind again on how you made it though. i think that lady, such a good fit. clearly i do read a lot and i think reading show supports do for me with the media or so on that i want to let's see, i'm reading a book and hope to begin to feel hopeful. i do not a lot so then i mean chelsea now truck mice seen guys no way i'm feeling like this of this for as i was mobile call. i saw invalid service. yeah. so when i have issues, i don't think it's rolled to talking about since he thought i'm not a friend. so i p a week, i guess easy when we move. oh yeah,

i am. so the thing a few years ago, scientists carried out a different kind of stress test involving 200 couples. in each case they subjected the one partner to dress with the other one watching on. with couples who were close, the observer partner often displayed similar stress levels, both in the lab and at home. that finding would in itself reinforce support for a fair division of labor when it comes to household chores. but is that feasible? they carry us not to us and always have time for us and from others also do a lot more than that. i'll put some cool looking, cleaning, washing, taking care of the kids when they're sick. it all adds up the corner root of your

orders in a minute and show, well, they're all fathers to do. what is that too? but just how equal a minimum women when it comes to the mental load of managing a household. i'm somebody show me good question. says who does know me by default is like my wife's always saying she has more mental load than i do by default to come up to the feel. do the kids about the parties comparing that things to school and so on it's not me. yeah, i definitely do more nice when you i'm the mom at the house twice to my me. and when he's away working, i'm the big boss at home and just a simple box. those sorts of responsibilities to remember, begins mold from guessing meals on the table to packing school bags to making sure that everyone's wearing this on the screen. another favorite task, organizing top disappointments, been skita. i'm happy for mom to do it. yeah. why?

they should see what you've above the most under was up and why do other things is the right renovating repairing stuff or doing the garden gotten all by it's varying . the mental load is an invisible form of labor, can lead to exhaustion by side job. i works full time, thoughts of the kids get the meals every thing on this month. so i want to be in the evening and happy if i was done by 8. yeah. so what's going on? why is the mental load still not being shed equally? the subject, my record, my wife is just to write them, does know that so my and whatever else my mom stayed at home to when my dad went out working with the home. others have a closer bond to the children because they get immersed to them and they provide putting the question of whether gender roles have rooted in biology or in societal expectations is something that stevie should meet addresses in her new book. this

is on my comic hack monkeys, are very similar to us genetically, and they've develop 2 distinct cultures in the mediterranean region. and morocco, it's the males that take care of the babies and into brought to the females, saw on the in duplicates of the by police to know that they're exactly the same species. and so there's also a culturally determined gender hierarchy of us with a few minutes from the fact that we've been doing it for millennium in the last few centuries. in particular, i have seen a very clear division of labor and of new communities and it will take a few decades at least to shake it off that paint them into some spell on some harmonies have already come a long way. this mother says she and her husband are equal partners own or friends . you have this is, i mean, for the work done the underlying structures as to the really close look at why we are how we are. and the way we're wired from the families. we came from texas, i, me and 5 the, the fluid and that was paid off in this family. some mom and dad. each handle that

fish as a mental lived being constantly under stress over worked and under appreciated increases the likelihood of being on well, financial worries or relationship problems can also have an impact on mental health . what can we do in our daily life to make it more balanced and less stressful? this to me and tired of good mental health is definitely an issue with all the stress from college and my private life. and it's really easy to deal with old bassett ones. this is come strong. my skin slice mentality live at the door. that mental health means finding an emotional balance in the world. health organization defines it as a state of well being between naples, you to cope with everyday tasks and also make an active contribution to society. outcome to preventing went on know how to take advantage of our chief design. the

mentality, looking at the door to the heart and mental health does not mean is that you'll always have a negative feelings. a positive knife to my mind. it's 7. but if you're making a conscious effort to ensure you feel good, there are a few things that definitely help him um, definitive um by having the spot as of unique. so size is a big thing for me and this isn't. it gives me in a place on valentine, and then afterwards i feel like a new woman and it allows me to recharge my batteries amount about to the me to offline and they can turn back somebody's active tips. plus physical activity is the stress relief i performed. we have some very good evidence that helps to reduce depression and anxiety. and working out release has happened as whole maintenance issues, which is why we quickly feel good and positive. good. i'm positive. why

not? says meeting friends, this is important to me really spend a minute because they we sit by you and get you back in your feet when you're not doing so great. i really appreciate the exception anyways, you on that as well. i'm is, is this the one very important thing is investing in sounds social relationship on all countless studies show that a strong social network is incredibly helpful when we're trying to move as high. so they shouldn't mention certain game d. you don't want people around you who put you down the know for 9 to take and, but never gave him the headphones. this one's best. that's a hands on you need to have the kind of people around you who can give you something for the kids in the home. once asking,

i am here and just signed. i find out how to stop thinking ahead all the time and just live in the moment and believes that, hey, eventually some doors bound to open. i struggle with the math 12. and so that's our subtype highest. that's the only thing with the mindfulness means our thoughts not drifting off to the future and us not worrying about things that actually might never even happen. oh, dwelling on things from the past that can prevent us from experiencing those nice moments that we can have. and so, and in this digital stuff my, you need to register when you do have those peasant moments. i'm not big, exciting things, but every day, evans, all things i can look up on an ide technicians often use it just as a new start. i find it really difficult stuff. you're always reaching feel phone in every spam moment. but i'm looking on it like a hung pulse,

munch. why that sometimes our brain needs to stand by much the same gazing out of the window when you're on a train and my friend always busy writing a text message or uploading a photo on the phone that deprives the brain of those times when it could switch to that standby mount, which is the we so desperately need us and then what else i've tried and kind of didn't realize that happening. hoffen slash says i was sleeping is really important for me. i listen to my body when it says, take a break you're tired, and then i try to get to bed as soon as possible and take my time out that a shot, guns, guns, feel the pull. the team has a lot of positive effects on board taking if there are various studies showing that people who constantly get too little sleep far more susceptible to depression and severe anxiety fix until the important thing is to 1st understand that there's

a lot you can do yourself a little ways be tough times and nice be awesome, we can manage your loans. how settled that piece of it? the good thing is we know from experience that a lot of people achieve a lot more than they themselves believe. and they're capable of more to as has been confirmed scientifically with minds about fines. sounds like knology that's like dw signs is now i'm take time. what's to be fun? why do gravitational ways? when did people begin getting high and laughing gas out? the drums boogie to the beads and what's the pass that the kids football by

sunday on say is, gets most dw signs on new, tick, tock channel. and that's it for this time. i'm in good shape looking forward to seeing you next time. bye. for now the

just a few years ago, this site and colleen victoria was nothing more than an urban waste land. a woman with the vision transformed into something else under protection, and we can get them to fill out a modern step in the, on the part to go to on the, on the board to get the 2 on the other line and pretty funded an ongoing challenging from a dumpster to a green oasis, eco, india. in 30 minutes on d, w rushes. more of the question on ukraine has raged for 2 years. 2 years of people being separated from that families and have some defend the country on the funds

while others are trying to start over in a foreign country living either in constant danger, phone sickness and then so essentially focused on in 90 minutes on dw, the west page heading down i know i might just do it and i'm hoping dw, you podcast things straightened out, but it's actually about move. join us as we travel around your, facing the history of every day of that. and that's something right around the world. no need to talk to you back, just a subscriber id. listen to park, gosh. then we'll take you along to the right.

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or the filter through the newsletter from berlin, russian to stay at the most prominent opposition figure. i'd like to say nevada mate is dead. the prison service says nevada. these died of opinion called a nearby who was subbing a 19 year sentence. quantity does express that outraged at the reports of debt of letting me put into fits as protects. and germany and ukraine signed a long term security agreement. and there's more have for the fight against the russian invasion, both governments say it's an important step forward. the .