are in good shape. mental health is there in the ideal buttons? anxiety, depression. oh, pressure from exams. what to do with those psyche gets out of kilter in good shape. next on dw, the, [000:00:00;00]

the, the, all, aren't 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. but 1st, the linguistics and stress, the when exams around the corner, 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 lean 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 range. brian money, energy source is glucose, also known as set it for blue cross. this is why midnight been snacking was

studying, 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 burned in the brain, it produces a waste product called i don't know since when i didn't know since 5 is of 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 analogy, drink district to your night study 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 party, we need a heavy sleep to disperse it during a heavy sleep, the central nervous systems 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 since making the brain ready and refueled 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 perform well in examples. 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 viet us keep so if you're going to study without sleeping, you may not be able to v clause, the information during exams. sleep deprivation may also impedes your logic and reasoning abilities. if you want to perform well in 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 will be able to soak up information more efficiently. and if your memory serves you right, you will easier to exam. being afraid is typically 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 can fuel terrifying or even life threatening. but there are ways of learning how to overcome those fears. fine uh, panic. 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. 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. i guess it was some that was certain situation was that we were

a real challenge and it's not 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 this part of you for it also reply to zango. booking back up was 21301st panic attack. the accompanying symptoms usually strike completely out of the blue be a mic to the region of the brain, plays a crucial role in panic attacks, which stimulated by a perceived danger, it send signals to the adrenal gland, which then releases the hormones adrenalin and nor a drain of it, 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 pro told somebody a blood pressure can lead to headaches or reunion. this is a faster and more intense heart beat causes this something since section in the chest, the american vehicles proclaimed. these are all potential symptoms of a panic attack on the roof product about evolution. we development when we needed to run away, i'll find fuel over sin for although he is the party is misjudging things because it's not about life and death a year for what title. one does get covered honestly, i'm leaving one towards after her 1st panic attacks, designer, book and bag a really ventured out of her home. and then finally would panic. 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 game. the other the i'm so the fear of the fear is mostly less

than the events itself. you still imagining these worst case scenarios. so they actually happened very rarely. so then you'll mind stuff's going round in circles, couples that i'm from the book and back up to begins taking medication and instead decided to pursue talking therapy that keeps limits. what it does, i think, how's done, how method name dr. a psychotherapist who gets patients to imagine the situation at home is full house and to talk it up on the best possible times for sure and success and you know, lucas, i'm talking with the help of that method. enter hobbies sacral. booking baccha has slowly but surely been returning to her daily routine with her followers accompanying her on the journey. how those little feet. i've had a lot of kind words and encouragement. and a lot of people thanking me for sharing my experiences. you know, dr. my, 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 to sound the book and back of herself shows every day of the week that panic attacks can be manageable. anxiety is 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 don't to tell do guy from the university of height of bag as he couldn't design escaped mentally. and i'll show you some exercises for that. but you should avoid leading physically as it can lead to avoidance behavior. just because it says,

i don't think it worked, but then joined the product. good. talking the theater. so i'll just stop going to the phantom to optimize. okay. maybe dozens times then your quality of life stuff as you go to some of these things 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. so 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 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 valley, an ottoman and tonic strikes. what's cool, died 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. the actual and so very breathing is good. so this vendors to some people already done breed optimally. and most people, when they have hunting, ship, the chest all for rustic breathing to watch or imagining you'll smelling of cellar when breathing in and loving on it down. the line co quinn breathing outs can help to study your breathing and lots of people suffering. panic attacks taken fall 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. you must some kind of tell opinion liaison therapies we do in a vacuum of mine, but to look to incorporate issues of stress be involved in the issues that ice and spring wisdom to therapy sessions. it's on. so was climate crisis um, previously cobit and stick with the whole issues of repeatedly turn 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 dr. invited 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, conversations 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 it was full. me perfect. so new stem cell on that. yeah. i like in the beginning or the and it was like,

my life was we and also 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 already don't was get out of do that. how it felt. i couldn't see. i didn't going to school. i did that week. you know that i what, what was the happy component fund the whole things were not like somebody 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 interesting activities, you know, lack of self worth, but at the same time, x versus claims, that kind levels of clinics dress can triggered the depression. but then again, in so many people, traumatic events such as balances, the, is 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 had the trend, we're closing was going to do, i'll call, i mean, mercy, just home me, i don't, everything's going to be ok. so we have just go to a day instead of name scene or something is most of the because we don't want to appear weeks, we decided was looking both to how did you get help? not all of this by this time i had, i had to call my question the by just because to me. yeah. that's the thing about the pressure. so now i mean a couple of times i'm also a mental health and she 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 there a couple of responses that family, the genetics, you know, sometimes depression could run in families. sometimes it could be environmental

foxes. i think someone even said a lot of the depression that we have in the house and the phone was a little money. i can understand this. um, sometimes you know, the steven comes into it so. so the people who have, you know, having those delta opinions, people, you know, sometimes they get on social media, especially social media. now your c c avenue for other people, the people seems to be happening for you exactly. just to the point where, you know, you could remind again on how you made it though it's been going to lady such a good fit. clearly i do read a lot and i think reading child supports do for me what needed to do on that. i would, let's see, i'm reading a book and hope to begin to feel hopeful. i do love the look to and i mean, show no truck my shrink as no way i'm feeling like this. i just feel and so i was mobile call. i so invalid service. yeah. so when i have issues,

i don't think it's wrong to talking about since the phone and the frame. so i p a week, i guess easy when we move, 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 mothers 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 of your mega and show, well, they're all fathers who do what is that too, but just how e, quote, men and women. when it comes to the mental note 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, both the parties are comparing that things to school and so on. the male, i definitely do more nice when you i'm the mom at the house wife to me. and when he's away, working on the big boss at home to 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, spend skita. i'm happy for mom to do it. yeah. why is it too much of above the most under was i do other things is the way of renovating repairing stuff or doing the god. god ma bites that burying the mental load is an invisible form of labor and can lead to exhaustion. have my side job, i worked full time. thoughts of the kids did the kneels, everything must be on mine. so i will be in the evening and happy if i was done by 8. so what was going on? why is the mental load still not being shed equally? you subject my record, my wife is just stressed about them, does know best. so most of all my mom stayed at home too when my dad went out working like the others have a closer bond to the children because they get immersed to them. and they provide

putting the question of whether gender roles that rooted in biology or into so i to the expectations is something that stevie should meet with addresses in her new book. this is on my com attack monkeys are very similar to us genetically, and they've develop 2 distinct cultures in the mediterranean region limits and morocco. it's the males to take care of the babies and into a brawl to the females, saw on the in duplicates of the vibe. to know that they're exactly the same species . so there's also a culturally determined gender hierarchy. the 1st with a few minutes from this, i guess we've been doing it for millennium in the last few centuries. in particular, i have seen a very clear division of labor and ethnic ministers, and it will take a few decades at least to shake it off. got pains of innocence fell on some harmonies have already come a long way. this mother says she and her husband are equal partners on or friends. you haven't. i mean, what was done the underlying structures as into the really close look at why we are

how we are. and the way we're wired from the families we came from texas for me and 5 the fluid. and that was paid off in this family. so mom and dad each handle that fair share of the mental lived being constantly under stress over work 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 come strong mice missteps. life mentality, the mental health means finding an emotional balance in the world. health organization defines it as a state of well being,

but to enables you to cope with everyday tasks and also make an active contribution to society. outcomes supervising, went on know how to take advantage of our team. so as i the mentality, looking at the door to the heart and mental health does not mean is that you'll always have a negative feelings. all positive life to my mind is that if you're making a conscious effort to ensure you feel good, there are a few things that definitely help them. um, do they have any teeth that i have from the spot as of united? so size is a big thing for me. in this, it gives me in a place on balance, highest buy, and then afterwards i feel like, and you will learn and it allows me to recharge my batteries. since men have brought to the door knob and they can turn it back. somebody's actimmune tips, trust, physical activity is a stress relief i performed. we have some very good evidence that helps to reduce

depression and anxiety on working out release is happiness humans, which is why we quickly feel good and positive. good. i'm positive. find that 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 all must, i'm is, is this, that's one very important thing is investing in sounds, social relationship or countless studies show that a strong social network is incredibly helpful. i'm not trying to, as high as they shouldn't mention. so i'm 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 of who's on the need to

have the kind of people around you and who can give you some of the things for the kids in the home, the ones asking and here in just sciences, 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 that math 12 and semester asset type highest. that's what i was thinking. the mindfulness means our thoughts not drifting off to the future and us not worrying about things that match may might never even happen or dwelling on things from the past that can prevent us from experiencing those nice moments that we can have. and so, and team based digital stuff, do you need to register when you do have those peasant moments? i'm not big, exciting things, but every day, evans, all thing. as i hung up on an i technicians, often you said dispensing these tests. i

find it really difficult stuff and you're always reaching feel phone in every spam moment. but i'm working on it like a hung cost lunch. why that sometimes our brain needs to stand by much the same gazing out of the window when you're on the 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 stand by mount, which is that we so desperately needs an interest in the whole model. so i'm try it and kind of didn't realize that happening pop slices and says i was sleeping is really important, not 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 back. a shot at guns guns, feel the pull it to the name has a lot of positive effects on about that you can just 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 on some 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 science bounced technology. that's like d, w signs is now on take talk. what do we want to grab occasional way 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 find beyond say is guess huh. c w science. oh, 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,

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the, this is the, to the news, live from breland, anger morning and confusion over the death of alexi, nevada. as police arrest dozens of sup support. there is that memorials across russia. the volume is allies say they are not being sold higher. the opposition leader died, his team planes vladimir pigeon, personally, and ukraine, and focus as world leaders, whole security talks and community keeps forces retreat from the time they defended for years from russian. the seizures ukraine's president was weakening. western

support is costing lives on the box.