to show you how climate change and environmental conservation is taking shape around the world. and how we can make a difference. knowledge grows through sharing. download it now for the aren't they cute pets, bring us a lot of joy, but also helping to decrease stress and make us feel less slowly. they boost our confidence and make us more sociable. but of course, the 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 exam, so 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. absolutely, no, you just want to do well in your exams and we have an important dip 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 this science behind that the reins prime of the energy source is glucose, also known as setup of glucose. 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 burned in the brain, it produces a waste product called i dunno since then. i didn't know send files out of a 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 district your night studies. coffee, okay. i've seen works 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 causing lymphatic 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 poor 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 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, doc, and quiet to ensure the course sleeping environment. with good planning and enough rest, your brain will be able to soak up information more efficiently. and if your memory serves you right, you release your 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 fever every day events for future scenarios. for those affected panic attacks can

field terrifying or even life threatening. but there are ways of learning how to overcome those fears. sign up, honey, i feel this pressure in my chest and i have trouble breathing. i get swishy hands and my heart starts racing. i have brain fog, and sometimes i feel busy. it's really scary to speak to them and 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 as give i think is addressing deb was sent and situation was that were a real challenge and it's not like standing in line at the supermarket or in a dumps his 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 your food. oscar pipes zango booking bag or was 21. she had your 1st 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 send signals to the adrenal gland, which then releases the hormones adrenalin and nor a drain the way this kicks in the bodies fight or flight response elevating the post 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, cleaned up and told somebody a blood pressure can lead to headaches or reunion. this is a faster and more intense heart beat causes this dumping sensation in the chest, the american vehicles proclaimed. these are all potential symptoms of a panic attack. on the real product about evolutionary development. when we needed to run away or find things for overhead, the body is misjudging things because it's not about life and death for what title . one does get covered honestly, i'm leaving one towards after her 1st panic attacks, designer book and bag are really ventured out of her home. and then finally, 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. indeed. the other, the, also, the fear of the fear is mostly less than the event itself. used also imagining these worst case scenarios. so they actually only happen very rarely,

but then you'll mind stuff's going round in circles, couples that are 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 method name dr. a psychotherapist who gets patients to imagine the situation at home, the full house and to talk it out on the best possible times for sure. and success and you know, lucas, um i was looking for home with the help of that method. and her hobbies, sakura book and baccha has slowly but surely been returning to her daily routine with her followers accompanying her on the journey house. 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 bag or 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 jump to tell do guy from the university of height of back as it currently 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 phantom to optimize location events and then your quality of life stuff is 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. such as many or 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 me both in those and out the can i do not. everybody tends to breathe into the bailey, an ottoman and tonic 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. the actually owns,

the very breathing is good of is very convinced that some people already done breed optimally. and most people, when i planning a ship, the chest all the rustic breathings to watch or imagining you'll smelling of cellar when breathing in and loving on it down. the line cook quinn, breathing out 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 being moments and the issues that i should just bring with them to therapy sessions. it's on. so was climate crisis. previously, cobit and stickle one whole issues 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 have depression as another mental illness

where effective treatments are available. detecting it early on improves the chances of recovery. but just talking about the issue is often a challenge. physician and health influence, or a pro doctor, and 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 the 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, fine. see. but how did you know that you had depression? all right, out and go back to when it was full. 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 also, or that have to, to research groups that will 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 go into the school. i did that week. you know that i would what was, oh, happy component fun. the whole things were not like fun 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 kyle levels of clinic stress can trigger a depression. but then again, and so many people, traumatic events such as balance would be, is and the last 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 or closing was moving to do? i'll call, i mean massy just told me i don't, everything's going to be ok. so we have just go to the inside of main scene or something is most of the because we don't want to appear weeks. we decided was looking both. how did you get help? was this by this time i had, i had called my question the by just because to me yeah. that's all to about the pressure. so no, i mean a couple of times. i'm also a mentor i have in 60. i didn't mention and they actually took it to the course that was facing a piece of work for me, a mental health quote. and i can see that it gives me the opportunity to help people, which i find very for feeling very comfortable with boxes. 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 here though it happened in the house and the phone was a little money. i can understand that. sometimes you personality could even come into so that people have, you know, having those delta c opinions, people, you know, sometimes they get on social media, especially social media. now you see things happening for other people. the people seems to be happening for you. exactly. this is the point where you know, so you could remind again on how you made it though. i think the lady says good. and secondly, i usually look and i think reading show supports do for me what you needed to, to, oh no, that was. so let's see, i'm reading a book and hope to begin to feel hopeful. i do not a lot so they're not even showing me no truck. my chin guys know why i'm feeling like this at this point. and so i was move because i took invalid. yeah. so when i have issues, i don't think it's rolled to talking about since he thought

a little afraid to appear weak. i guess, easy when we moved. 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 closed, 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. what is that feasible? the they carry us not to us and always have time for us and from others also do a lot more than that's put some 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 all of that too. but just how e, quote, men and women when it comes to the mental load of managing a household. i'm somebody show me good question. says who does know me, my new quote is like my wife's always saying she has more mental load than i do of my default. you can assist with me to go see if she'll do the kids. both the parties are just comparing that things to school and so on. but i definitely do more for them. i'm nice when you, i'm the mom at the house twice. and when he's away, working on the big boss at home, finished a several, bought several thoughts 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 dope disappointments been skita. i'm happy for mom to do it. why is it too much of a bother you most under was asking why do other things be renovating, repairing stuff or doing the garden? god mobilize the bearing, the mental load isn't even visible full of labor. i couldn't eat to exhaustion. have my side job. i worked full time, thoughts with the kids that the kneels, every thing on this would be your mind. so i want to be in the evening and happy if i was done by 8 us. so what's going on? why is the mental load still not being shed equally? he's up to, to my work and my wife is just stress about him does not based on mine and whatever else my mom stayed at home to when my dad went out working with a home, others have a closer bond to the children because they get immersed to them and they provide putting the question of whether agenda roles that rooted in biology or in societal

expectations is something that stevie should meet addresses in her new book. this was on my com attack monkeys are very similar to us genetically, and they've develop 2 distinct cultures in the mediterranean region limited. and morocco, it's the males that take care of the babies and into a brawl to the females saw on in people highest uh, the vibe to know that they're exactly the same species. and so there's also a culturally determined gender higher cases off of us with a few minutes. that's like yes, we've been doing it for millennium the last few centuries. in particular, i have seen a very clear division of labor and if new communities and it will take a few decades at least to shake it off. the paint of innocence fell on to some harmonies, have already come a long way. this mother says she and her husband are equal partners or friends. you haven't. i mean, we've worked on the underlying structures 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

fuzzy, the fluid and that was paid off in this family. the mom and dad each handle that fast share of the 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 balance and less stressful? this to moment 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 mice, michigan slice mentality, looking at the door that mental health means finding an emotional balance in the world. health organization defines it as a state of well being, but enables you to cope with everyday tasks and, and also make an active contribution to society outcomes to preventing went on take

advantage of active. 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 of positive life 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 them. um, do you, do you have any teeth that i have from the spot as of united? so size is a big thing for me in this is it gives me in a place on balance tires, and then afterwards i feel like, and you will name uh it allows me to recharge my batteries and a bunch of the me to offline. and they can turn back somebody to activity for physical activity is a stress relief. and with the before we have some very good evidence that it helps to reduce depression and anxiety. i've been working out or least has happened as

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 i'm and 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 that of most i'm is, is this, that's one very important thing is investing in sounds social relationship on all countless studies show that to strong social network is incredibly helpful when we're trying to as high. so they shouldn't mention suton 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 on special types of hands on the need to have the kind of people around you who can give you some things for the kids in the

home, the ones i'll ask him, i am here in just science and 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 celeste asset type highest. that's the only thing that 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 run up on an ice technicians often you say it just as a new start. i find it really difficult stuff. you're always reaching feel phone in

every span moment. but i'm looking on it like a home post much why that sometimes brain needs to stand by much the same gazing out of the window when you're on a train and my flip 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 matter which is that we so desperately need us and then what else i've tried and kind of didn't realize that happening. coughing slices says i've been sleeping is really important enough 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 onboarding. 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 of them are 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 that about fines. sounds like knology that's like dw signs is now on take talk. what you why do gravitational ways that that is when did people begin getting high and laughing gas out of the drums boogie to the beads. and

what's the pass that the kids football find? find the on says, gets most 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 the

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the this is dw news live from berlin julian massages last ditch effort to avoid extradition to the us on spying charges. supporters of the wiki leeks founder say that he will not survive jail if said to america, his lawyers have begun a legal challenge of a u. k. court. also coming up a stark warning over child hunger and malnutrition. inside garza, the ones children's agency. unicef says that the territory is poised to with a witness for an explosion in preventable child's death due to severe food poverty

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