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Stop Anxiety Attacks – Review
Some people don’t even realize that they are having anxiety attacks until they know what the definition of one is. An anxiety attack is a strong sensation that creates fear in oneself, as the symptoms can seem like you are actually dying. If you are someone who suffers from these kinds of attacks, it is important to know as much as you can about them to help control them. Thus the more you learn and know the quicker you can begin to control your anxiety attacks.The cause of anxiety attacks can vary from person to person. They may be caused by an upsetting event in someone’s life or a fear of something they have experienced growing up. Stress is a big contributor to anxiety attacks, but the possibilities are truly endless. Medication is a known trigger of an anxiety attack, and being less than active is known to be a contributor as well. In reality, there is not a particular known reason for people who experience these attacks, they are in short a body’s way of dealing with an overwhelming feeling in one way or another.One of the main symptoms of anxiety attacks is extreme fear. Now, fear may be acknowledged as a symptom of anxiety, but in reality, it is just the end result of the real symptoms. Before fear sets in, you are likely to experience one or more symptoms of anxiety, which lead you to fear. Chest pain due to a racing heart, shortness of breath, and dizziness are all symptoms you may experience before the fear sets in. In the end, any uncomfortable sensation that is realized which makes you become fearful for your life is considered a symptom of anxiety, and therefore should be treated as such until you can confirm your suspicions.Because so many symptoms that are realized during an anxiety attack are similar if not exactly like those of some other kind of condition, it is almost impossible to determine if what you have been feeling is due to anxiety attacks, or another condition. This is why it’s important to see a doctor and explain your symptoms so that your physician can run the necessary tests in determining whether you have an underlying medical condition that needs to be dealt with or whether it is more than likely anxiety you are dealing with at which point you can work with your doctor in finding ways to control it.Once you and your doctor have worked together you can be on the way to resolving your trouble. If it is an anxiety attack there are many approaches you can take to help. Discuss your approach with your doctor. In many cases, awareness is the first step you can take to stop your anxiety. Check back, as I will be posting other articles on anxiety and will include some of my own experiences.I have posted a link at the top of my website for a book and audio clips that have helped many people to overcome their anxiety and stress. It strongly recommends this guide.Feel free to visit some of my sites Stop Anxiety Now and Stop Panic Attacks
Counteract Anxiety Attacks
Sometimes life is hard and can cause you to feel out of control. Does anyone know what I’m talking about? Things are going well for a while and then it seems like out of nowhere comes something hard and unexpected that throws you into an anxiety attack. I have had this experience all too many times in my adult life, but it wasn’t until recently that I began to be aware of the symptoms before they hit so that I could counteract the anxiety attacks. Anxiety attacks are brought on by many different things and can affect people in vastly different ways. An event that may send someone into an anxiety attack may be handled with ease by another person. There is no telling what will or will not cause an anxiety attack to occur. We can, however, learn our bodies and responses so that we can be better prepared when anxiety attacks occur. For me, anxiety attacks seem the most likely when I am dealing with health issues with myself or my family. For some reason, I have always felt anxious about health-related issues and potential health problems in the people I care about most. My husband, on the other hand, takes health-related issues in stride yet finds himself dealing with anxiety attacks over financial issues that threaten our family. I am so thankful that while anxiety attacks are a normal part of life, not everyone deals with them the same or gets them at the same time. Can you even imagine a world like that? I have learned myself pretty well over the years so now I know how to counteract anxiety attacks. The biggest thing that I need to do is to get away and get alone. This could mean walking into another room or getting outside for a walk or run. I know that my anxiety attacks are made worse when I am forced to deal with them in front of people. Another key for me in counteracting anxiety attacks is to get active. Taking time regularly to exercise is one of the best methods of stress control and hence anxiety attack prevention for me. The more active I am, the less the little things seem to stress me out. Figure out the things that cause anxiety attacks in you and look for good ways to counteract them. Your life will be a lot more manageable if you can learn to take things in stride and not let small things lead to big anxiety attacks. Talk with a doctor or a counselor for more advice.
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What Coronavirus Stress Is Doing To Your Brain And Body
Abby Tang: How are you feeling? Graham Flanagan: I
played that song, ♪ You had a bad day ♪ Alex Appolonia: I wrote down some points because my brain is like mush lately. Fran Lam: Sad, worried, stressed. Victoria Barranco: Physically, like all of the negative emotions. Abby: This probably sounds super familiar, and that’s because a lot of us are feeling stressed right now. But this isn’t normal stress. This is pandemic stress, and it is messing with our
brains in a particular way. When you get stressed, it
triggers a chain reaction that starts in the amygdala, your emotional-processing headquarters. Your eyes and ears send
info to the amygdala, and it determines if what you’re seeing and hearing is stressful. If it is, it sends a signal to your command center, the hypothalamus. It’s in charge of getting the word out to the rest of your body by way of the autonomic nervous system. The adrenal glands get the message first and pump adrenaline into your bloodstream. Your heart beats faster; you breathe more rapidly because your muscles need extra blood and your brain needs extra oxygen. They’re preparing to
react to whatever threat is causing your stress response. All of this happens in
the blink of an eye. It’s like how people can
jump out of the way of a car without really thinking about it. The emotional amygdala overrides
your prefrontal cortex, the part of your brain
where all the logic happens. So you don’t get a chance
to think things through; you just react. Once the threat dies down, though, the parasympathetic
nervous system takes over and returns all those
heightened reactions to normal. But if the brain still detects danger after the initial adrenaline rush, the hypothalamus sends out another message to the rest of the HPA axis. This triggers another series of hormones that lead to the release of cortisol, which signals to the body that it needs to stay on high alert and keep
pumping out stress hormones. Right now for a lot of us, that threat is still very much alive. The amygdala is still overriding
the prefrontal cortex, which is in charge of
decision-making and planning. So those feelings of
forgetfulness and tiredness, they’re likely a product
of this stress response that won’t turn off. Stress hormones and the
accompanying bodily responses are super helpful in the short term, but our bodies aren’t
meant to function in this heightened state for
weeks or months at a time. And over time, your brain will burn out. When it does, it can lead to allostatic load, the cumulative wear, and tear
that happens to your body when you’re dealing with chronic stress. 
A high, prolonged cortisol level can mess with a lot of stuff. It’s even been seen to decrease the volume of your hippocampus, the area responsible
for learning and memory, and a reduced hippocampus
is more often seen in people with depression than those without. So all this is to say that the extra stress is probably not doing your brain or your body any favors. And humans are historically
bad at making decisions when they don’t know
what’s going to happen? So, what can you do to
reduce the allostatic load? Reduce stress. Eating well, exercising, and maintaining a regular sleep schedule cannot be overlooked. Exercising alone can
reduce stress hormones, even with just a 20-minute walk. And a different way of
thinking could also help us: an idea called model-free learning. It’s trial and error. Instead of basing your risk assessment on similar examples from the past or envisioning future scenarios, you just take it one step at a time. This way, you reassess and
update your estimate of what’s happening and how to prepare. We’re dealing with a new virus, constantly changing policies, and likely a completely different schedule and maybe even environment. Our brain is on high alert at all times to identify potential threats. This means that even if you’re spending most of your time laying around, your brain isn’t, so try not to beat yourself up for feeling tired or fuzzy, or unmotivated. You just don’t need anything
else to stress about. Now that you know all of this, how are you feeling? Alex: To be honest, I
do still feel the same. Fran: I think I’m feeling a
bit better after watching it. Victoria: It’s
my body is exhausted from feeling things and being under stress all day, all the time. Graham: Whenever I feel
that allostatic load starting to weigh down on me, you know, I can put a
name on it, a face on it, and it makes it a lot
easier to deal with it.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
A high, prolonged cortisol level can mess with a lot of stuff. It’s even been seen to decrease the volume of your hippocampus, the area responsible
for learning and memory, and a reduced hippocampus
is more often seen in people with depression than those without. So all this is to say that the extra stress is probably not doing your brain or your body any favors. And humans are historically
bad at making decisions when they don’t know
what’s going to happen? So, what can you do to
reduce the allostatic load? Reduce stress. Eating well, exercising, and maintaining a regular sleep schedule cannot be overlooked. Exercising alone can
reduce stress hormones, even with just a 20-minute walk. And a different way of
thinking could also help us: an idea called model-free learning. It’s trial and error. Instead of basing your risk assessment on similar examples from the past or envisioning future scenarios, you just take it one step at a time. This way, you reassess and
update your estimate of what’s happening and how to prepare. We’re dealing with a new virus, constantly changing policies, and likely a completely different schedule and maybe even environment. Our brain is on high alert at all times to identify potential threats. This means that even if you’re spending most of your time laying around, your brain isn’t, so try not to beat yourself up for feeling tired or fuzzy, or unmotivated. You just don’t need anything
else to stress about. Now that you know all of this, how are you feeling? Alex: To be honest, I
do still feel the same. Fran: I think I’m feeling a
bit better after watching it. Victoria: It’s
my body is exhausted from feeling things and being under stress all day, all the time. Graham: Whenever I feel
that allostatic load starting to weigh down on me, you know, I can put a
name on it, a face on it, and it makes it a lot
easier to deal with it.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
How to Reduce Stress | How Stress Affects Your Body | Stress Management Tips – ChetChat
my head is aching my legs
are shaking I can’t sleep studies keep piling up in a heap of restlessness
and irritability prevails I’m worried will I fail lack of sleep just mounts oh I’m so
stressed out we’re living through stressful times and stress has become our constant companion
but do you know what exactly happens inside our body when we are stressed in today’s
In the video we are going to talk about three things one is the science of stress in our brain and body
two five very effective solutions to beat stress and finally two bonus tips right at the end
so don’t get stressed and let’s get going hey everyone this is Chetna and you’re watching
chet chat there are two kinds of stress one is use stress or good stress this gives us an extra
a burst of energy and focus when we are playing a competitive sport or giving a presentation and two
the second is distress or bad stress this is the continuous stress which makes us feel burdened
how stress affects the brain now you’ve perhaps been stressed for the past few months thinking
about your future or even your family’s health, this emotion of stress activates the hypothalamus
pituitary-adrenal axis the hpa axis the hypothalamus via the pituitary glands activate the
adrenal glands which are situated atop the kidneys in response the adrenal glands secrete a hormone
called cortisol the stress hormone the body thinks of this as a warning sign as though we’re about to
get eaten up by a bear the cortisol first raises the activity level in the amygdala the fear center
of the brain this gives rise to feelings of anger this is the reason why we tend to lash out when we
are stressed if you want to know by the way more about the signs of anger then watch this video and
I will share a link for you in the description box below have you ever found yourself saying I’m
so stressed I can’t think straight while the amygdala is working overtime cortisol travels
to its next destination the pre-frontal cortex located at the front of our head’s prefrontal
cortex is the thinking and planning part of the brain excess cortisol sustained for long periods
of time causes this region to shrink thereby blurring our rational thinking now another thing
What happens when we are very worked up that we can’t seem to remember where we’ve kept our phone
or our keys even if it’s right in front of us let’s see why that happens the cortisol now
reaches the hippocampus the memory center of our brain excess cortisol lowers the production
of brain cells in this region that is why we tend to forget everything we’ve studied if
we feel very stressed out during an exam now where is this cortisol reached in his
journey to the very cells of the brain too much stress will slow down your response
systems have as well seen someone looking very numb after they’ve encountered major stress but
the worst damage of stress is that over time it can change our cell structure right down to our
DNA shortens the telomeres the shoelace tips of chromosomes which measure a cell’s age do you
know the shorter the telomeres become the shorter their lifespan now not all stress is bad
remember we spoke about eustress or good stress and the experiment conducted by the University of
Wisconsin shows that moderate amounts of cortisol can improve memory while no stress which is
zero milligrams of cortisol or too much stress which is about 40 milligrams of cortisol will
not help you remember what you’ve studied or where you’ve kept your phone but just the right
amount of stress about 20 milligrams of cortisol will help you remember faster so be alert but
not burnt out before we talk about how stress affects the body I would like to give a shout
out to only ladies outfits whose amazing message got a huge number of likes from you and
if you want a shout-out in my next video then leave me a comment below with the hashtag
chet chatters now you must be thinking that if all this is going on inside the brain how am i
feeling stress in my body you’re right to stress affects all body systems and let’s see
how to remember that the body is still thinking of us being attacked by a bear so it believes that
the muscles need oxygen to fight or to run now an amazing sequence of events takes place the
the heart pumps faster increasing blood pressure causing hypertension this huge volume of blood
starts going through our lungs to get oxygenated which means we start panting and getting
breathless to inhale more oxygen now imagine our arteries like pipes which suddenly have high
speed blood gushing inside them the pipes could burst so the body begins to thicken these arteries
by accumulating a sticky substance called plaque which in turn attracts cholesterol and fats extra
thick walls mean that sometimes the openings of the arteries become too narrow and now the heart
has to work doubly hard to push blood through them and all these blocked arteries could lead
to heart attacks did you know that over 60 patients suffering from irritable bowel syndrome
have psychiatric disorders and chronic anxiety another thing you might have noticed people tend
to stress eat before an important occasion you’ll see that since the muscles require quick oxygen
cortisol increases our appetite and signals the body to consume more energy-rich food like carbs
the problem is that there is no actual bear so we are neither running nor fighting and all these
sugars get accumulated as belly fat but don’t get all stressed out hearing this take a deep breath
because I have some tried and tested methods to bust your stress keep calm and meditate on
mindful meditation and yoga regulate breathing reduce heart rate and decrease cortisol levels
in our body stress causes us to breathe faster so we are forcing our body to slow down and do some
reps to de-stress exercise also reduces the levels of the body’s stress hormones adrenaline and
cortisol stimulates and produces endorphins the body is a natural painkiller and mood elevator
so try some home workouts or go for a walk or jog in the fresh air surrender and acceptance
this is my secret sauce to remain stress-free one big cause of stress is us trying to control
In every aspect of our lives practice acceptance surrender and gratitude together and you will
experience the calm flow through your veins and good vibes only you might have heard that confidence is
the key well it’s the key to unlocking some stress people with higher self-esteem are
said to perform better because they have lower cortisol responses to acute stress so they belief in
yourself and repeat I can do it and if you want to know how to increase your self-confidence then
check out this video and I’ll drop a link for you below headphones in stress out listening to your
favorite tracks especially mellow music have a beneficial effect on our body it slows the pulse
and the heart rate down it lowers blood pressure and decreases the levels of stress hormones and
now for the bonus tip dark chocolate, this is my favorite one eating a bar of dark chocolate
helps to keep stress at bay because it contains antioxidants which help in reducing cortisol
levels overthinking is over friendly wizard newt Scamander said my philosophy is that
worrying means you suffer twice we can all learn from him and stop worrying
about situations beyond our control remember just live in the moment so stay
calm peaceful and safe and happy learning 
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As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
Lec 3 : Stress acting at a point- Stress tensor
So, welcome back, this is the next lecture
on stress tensors. So in the last lecture, we have categorically seen
what is Cauchy’s stress, sigma. And we have seen that the definition of sigma
indicates what is the internal force that gets developed within a plane or a body
at a point due to some action of external forces. Now, what is sigma? In
fact sigma is a stress tensor. So, Cauchy stress can be considered a
tensor. So, now we are going to define a new term what is known as a tensor. If you want to study or
if you want to do modeling in continuum mechanics, as the complexity of the problem increases, it
is always convenient to define what is known as a tensor. And we have already stated stress
is a tensor quantity. Now, what is a tensor? We know what are scalars, and we know what are
vectors. So tensor is also a similar kind of quantity. So why tensor, because it is very
convenient to express stress as a tensor. In short stress itself is a tensor. In
simple terms, we can say that tensor can be defined as a quantity with
magnitude and multiple spatial directions. So, possibly you will think like what is the
difference between a tensor and a vector. Vector also has a magnitude and a direction,
but we will see that vector has magnitude, but it will have only one direction whereas in
the case of tensor multiple directions are there. So that is the essential difference
and tensor is a more general term. And the subsets of the tensor are scalar, vector, and
any other tensor of higher order. So different tensors which are popularly used are yes, that is
what I told the first one is scalar the simplest tensor is scalar and it is called zero-order
tensor. A quantity which has only magnitude and zero direction, scalar we all of us know that it
does not have any direction it has only magnitude. So we call it zero direction. And zero order
tensor which is a scalar that has three raised to zero, where zero represents the number of
directions. So three raises to zero are equal to one element and that is true, it is merely a number
that shows the magnitude. Scalar is a zero-order tensor. The second one is a vector, which is the
first-order tensor. A vector is a quantity, which has magnitude and one direction you
can see that vector has only one direction. Accordingly, the number of elements will be three
raised to one which is equal to three elements. So if you have an x y z axis you have a vector in
three different directions. So that is possible. So that is what it means it has three
elements. So it has one direction every vector is associated with only one direction. And it
has three raised to one which is three elements and specifically, Cauchy stress is
known as a second order tensor. Why does Cauchy stress sigma have magnitude and two
directions? Now, what are these two directions? Now we will see specifically how these two
directions come into the picture when you define a stress component and it is very easy also if you
remember Cauchy stress, we represent it as sigma xx or sigma xy. So there are two symbols
associated and that is why it is always associated with two directions it is associated
with which plane it acts, which means the normal to that particular plane.
It is also dependent on, which direction that particular traction acts. So we will
discuss that a bit later, only to specify here is Cauchy stress is a second-order tensor.
It has magnitude and it has two directions. So this is a second-order tensor and it has three
squares equal to nine elements which we have already seen in the Cauchy stress tensor. There
are nine elements and the second order tensor linearly maps to vectors that also we have seen.
We have seen that t is sigma transpose of n. So it linearly transforms
to vectors, that is Cauchy’s formula. Now, some aspects of tensor to be very specific,
may not be useful, but then this is important to understand the tensor. Let us say two, there
are two vectors u and v a tensor T is a second order tensor if it linearly maps vector v to u
as can be shown here and the second order tensor satisfies the properties of linear transformation.
So this is what has been written, t maps v to u or there is a linear mapping of v to u.
If you compare this with Cauchy’s formula, it is more or less the same thing that is how we define
The Cauchy stress tensor is a second-order tensor. Having said that, now the next job is to interpret
the components of the Cauchy stress tensor. We know that there are nine elements. Now, what are
these nine elements? What does it represent? So, for that, we need to define the Cartesian
coordinate. So you have a Cartesian coordinate x y and z. And to make it simple a
control volume is also shown, control volume is a very common terminology that
is used in continuum mechanics or any other form of mechanics. The con this control volume
is not required, but to make things simple and for one to understand it has been shown.
So we have a Cartesian coordinate x y z, this is positive x direction, this is positive
y and this is positive z which is also important here. So you can consider a positive x plane, now
x is an axis which is meant by x plane. It means the plane on which x direction is the
normal to that plane that is what is written here the plane whose normal is in the positive
x direction. So it is called the positive x plane. So what will be the negative x plane?
The negative x plane will be here because the outward normal to this plane is in the
negative x direction. So this is the negative x plane. So you need to understand this very
carefully. Consider positive x planes, so we are talking about this particular plane.
That is a positive x plane because why because normal to this particular plane x this is the y z plane,
this is y, this is z. So this plane is y z plane. Now for this y z plane, the normal is in the
direction of x. So that is what it means. So x plane means, positive x plane means, y
z plane which is shown here so, positive x, negative x plane both are there. Now we will
come back to Cauchy’s formula and cauchys stress sigma. So now, the normal vector to x
plane¬ this positive x direction. Please understand the normal vector
to x plane¬. So this is the x plane. The normal is x. So you can easily write
what is the normal vector. So this is the normal vector. So for the x
direction, it is one zero. So n T is given in this manner and similarly, for y
it will be zero one zero, and for z zero one. So normal vector to x plane is
defined that is n transpose is given. Now, what are the components of traction vector
tx, ty, and tz? You already have this to be, that is tx, ty, tz is equal to sigma and n.
So if you substitute the value of n that is for positive x plane one zero here, so it will
be one zero, and do the matrix operation, you will see that t x is equal to sigma xx, ty
will be equal to sigma xy. So this is sigma xx, sigma xi. So ty will be equal to sigma x y and
t z is equal to sigma x z. So what does it mean, it means that the components which are present
in cauchys stress tensor are components of traction vector in a given direction.
So if you see, you can see that sigma xx is the x
component of traction vector on x plane. So there are two references which are coming and that
is why we said that there are two directions. It is the x component that is the traction vector
in the x direction and it is acting on the x plane. So there are two things which are coming.
Similarly, you have sigma xy. Sigma XY is the y component of the traction vector acting on the x plane.
Similarly, you have the z component of the traction vector acting on the x plane. Similarly, other components of
Cauchy stress tensor can be identified based on Cauchy’s formula. So that is what is the meaning
of each of the terms which are present in the Cauchy stress, it is nothing but the components
of the traction vector acting in a specific direction. So, the component of the Cauchy stress
tensor, in general, is sigma ij, it is the j component of the traction vector it can be
x, it can be y, and it can be z. So it is a j component of traction vector
acting on the ith plane. So the first index I show which plane it is associated
with. Which plane means, which is the normal and j is the direction of that component, direction
of the component of traction vector. So i is the plane on which traction is considered,
and j is the direction in which the traction component is considered. 
So we can see the overall
representation of the Cauchy stress tensor. So first is stresses acting on x
plane. Now which is the x plane, this is the x plane. So there are two
x planes, this is negative x and this is positive x. So what are the
stresses which are acting, we have sigma xx in the direction of x?
So, all of them are acting on x plane. Then we have sigma XY and sigma xz. Similarly,
on the other side of another plane which is a negative x plane we have sigma XY, sigma xz, and sigma xx.
It is identical but it is on the other side. Then we have stressed on y plane. Now what is
meant by y plane, a plane with y direction as the normal. So you are talking about this and this.
So you have positive y and this is negative y. Similarly, in this, you have
sigma yy, sigma yy, which is the direction, in the direction
of y and you have sigma y x, sigma yz, similarly sigma y x and sigma yz. Then
we have stresses acting on the z plane, what are the stresses acting on the z plane, and
what is the z plane, this is the positive z plane and this is the negative z plane and
this stress is acting as sigma zz, sigma zx, sigma zy. Similarly, here also
you have sigma zz, sigma zx, and sigma zy. So these are the representation of the components
of Cauchy stress on a given control volume. So, all these stress components are acting at
a point. Now we need to keep in mind that I have shown a control volume in the figure, and
that is only for understanding how the stresses are oriented. Otherwise, it does not serve
any purpose. We need to still understand that whatever stress components are there in
the Cauchy stress tensor, it is acting at a point and the control volume, the cuboid is shown only
to indicate the plane on which it is acting. So that’s that notion we should not forget.
So it is stress acting at a point. Now having said that, we need to now define some
sort of sign convention of the Cauchy stress tensor. So the given sign conventions are the traction
components on the positive plane. So now we have already marked what is a positive plane.
So the traction component on the positive plane acting in the positive direction means the
direction of x y z which is in the positive direction, so is positive. So you have a positive
plane and the traction component is acting in the positive direction, so it is positive.
Similarly, if you have a positive plane and the traction component is acting in
a negative direction, so it is negative. For the negative plane, if the plane is negative
and the traction component is acting in a negative direction, so it is positive. And the final case
is negative plane traction component direction is a positive direction, it is negative. So this is
one sign convention, you can see that numerous sign conventions are available, and uh one may use them at his convenience, but if you follow one sign convention,
you need to follow it throughout. So this is one convenient way of uh defining sign
convention, there are assigned conventions that are available based on movement also, and sometimes
it may be difficult to understand. So this is very easy and very easy to define as well, one example
is given here. So this is the positive x plane, and the stresses acting are sigma xx, sigma
XY and sigma xz. If you consider sigma xx, this is acting on a positive x plane.
And sigma xx is in acting in the positive x direction. So that is why it is positive,
similarly to sigma XY and sigma xz. Now consider the case of the negative x plane, if you consider sigma
XY, this is a negative plane, negative x plane whereas, this is acting in the positive y direction.
So negative plane positive y direction, so it is negative. Similarly, all the stress
component signs can be assigned. So this is the sign convention of the Cauchy stress tensor. So what
is the summary that we have understood till now? There are three normal
components or normal stresses, sigma xx, sigma yy, and sigma oz. You can
see that in this figure, you have sigma x x, sigma yy, and sigma zz, these are acting in
the same direction as that normal. So there are three normal components or normal
stresses sigma xx, sigma yy, sigma zz or it is merely stated as sigma x, sigma
y, sigma z which is a common terminology, which we normally use in mechanics.
There are six shear components or shear stresses to be very specific all indices
were I not equal to j, here it is I equal to, here I not equal to j. So these are shear
components of traction or shear stresses, it is written either in sigma form or in tau
form. Cauchy stress tensor a second-order tensor quantifies the internal force distribution in a
body at a given position and time corresponding to a given deformation.
Why time is important is because we are considering the condition
corresponding to a given deformation. And internal forces, which that gets developed
followed the basic laws of mechanics. Now one particular aspect of why stress
at a point that information is needed is to, define the equilibrium equation. So it is an
application of why you need to know stress at a point. Now stress at a point is
very important to define the equilibrium equation as we have seen in the beginning, you have seen
that certain requirements need to be satisfied like the equilibrium condition,
the compatibility condition, and so on. Now for defining the equilibrium condition, we
need to specify the equilibrium equation. I will not go into the derivation of this equilibrium
equation it is very basic and is mostly seen by most of you. So by considering a given
control volume, the equilibrium equation can be represented as follows. And you can see that the
components of equilibrium equations are the stress tensor components, the only new term is gamma.
Where gamma is a self-weight of the gravity stress which acts in the z-direction or the vertical
direction and to be very specific stresses are in terms of total stresses in this particular
equation, it is invariably necessary to know stress at a point for defining
equilibrium condition. Now based on equilibrium, we can say that tau yx is equal to tau XY, tau
yz is equal to zy and tau zx is equal to tau xz. Therefore, the stress tensor is represented
by six independent stress components, there are nine components in the Cauchy
stress tensor just because of this condition, we have six independent stress components, and
they are three normal stresses, sigma x, sigma y, sigma z, and three shear stresses tau XY, tau
yz and tau Zx, where tau XY is equal to tau yx. So this is what it is. So that is how it boils
down to six independent stress components. So the final summary of what
we learned in this particular lecture is Cauchy stress, sigma is a second-order
tensor. The element of stress tensor represents components of traction acting on three orthogonal
planes according to a given Cartesian coordinate. Sigma I j means j component of traction vector
acting on the ith plane. Stress tensor sigma has three normal stress components and six shear
stress components. But based on equilibrium, there are six independent stresses
three normal and three shear stresses. All the stress components are acting at a
point that is very relevant and which is very important. The components
of sigma depend on the coordinate axis, please note here as such sigma
is not dependent on the coordinate axis, but the components of sigma, I mean to say
sigma x, sigma xy those are the components or the traction vector components, they
are dependent on the coordinate axis. So there is a distinction that needs to be
very clear, one should not get confused with sigma as a whole and the components of sigma.
Sigma as a whole is not dependent on any axis, but the components of sigma keep changing, but
the overall sigma representation of internal force remains the same depending on the reference axis,
and the component’s magnitude value keeps changing. Stress tensor sigma at any point in the body
defines the internal force distribution of a body. So this is all about this particular
lecture, which we will see in the next lecture.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
So we can see the overall
representation of the Cauchy stress tensor. So first is stresses acting on x
plane. Now which is the x plane, this is the x plane. So there are two
x planes, this is negative x and this is positive x. So what are the
stresses which are acting, we have sigma xx in the direction of x?
So, all of them are acting on x plane. Then we have sigma XY and sigma xz. Similarly,
on the other side of another plane which is a negative x plane we have sigma XY, sigma xz, and sigma xx.
It is identical but it is on the other side. Then we have stressed on y plane. Now what is
meant by y plane, a plane with y direction as the normal. So you are talking about this and this.
So you have positive y and this is negative y. Similarly, in this, you have
sigma yy, sigma yy, which is the direction, in the direction
of y and you have sigma y x, sigma yz, similarly sigma y x and sigma yz. Then
we have stresses acting on the z plane, what are the stresses acting on the z plane, and
what is the z plane, this is the positive z plane and this is the negative z plane and
this stress is acting as sigma zz, sigma zx, sigma zy. Similarly, here also
you have sigma zz, sigma zx, and sigma zy. So these are the representation of the components
of Cauchy stress on a given control volume. So, all these stress components are acting at
a point. Now we need to keep in mind that I have shown a control volume in the figure, and
that is only for understanding how the stresses are oriented. Otherwise, it does not serve
any purpose. We need to still understand that whatever stress components are there in
the Cauchy stress tensor, it is acting at a point and the control volume, the cuboid is shown only
to indicate the plane on which it is acting. So that’s that notion we should not forget.
So it is stress acting at a point. Now having said that, we need to now define some
sort of sign convention of the Cauchy stress tensor. So the given sign conventions are the traction
components on the positive plane. So now we have already marked what is a positive plane.
So the traction component on the positive plane acting in the positive direction means the
direction of x y z which is in the positive direction, so is positive. So you have a positive
plane and the traction component is acting in the positive direction, so it is positive.
Similarly, if you have a positive plane and the traction component is acting in
a negative direction, so it is negative. For the negative plane, if the plane is negative
and the traction component is acting in a negative direction, so it is positive. And the final case
is negative plane traction component direction is a positive direction, it is negative. So this is
one sign convention, you can see that numerous sign conventions are available, and uh one may use them at his convenience, but if you follow one sign convention,
you need to follow it throughout. So this is one convenient way of uh defining sign
convention, there are assigned conventions that are available based on movement also, and sometimes
it may be difficult to understand. So this is very easy and very easy to define as well, one example
is given here. So this is the positive x plane, and the stresses acting are sigma xx, sigma
XY and sigma xz. If you consider sigma xx, this is acting on a positive x plane.
And sigma xx is in acting in the positive x direction. So that is why it is positive,
similarly to sigma XY and sigma xz. Now consider the case of the negative x plane, if you consider sigma
XY, this is a negative plane, negative x plane whereas, this is acting in the positive y direction.
So negative plane positive y direction, so it is negative. Similarly, all the stress
component signs can be assigned. So this is the sign convention of the Cauchy stress tensor. So what
is the summary that we have understood till now? There are three normal
components or normal stresses, sigma xx, sigma yy, and sigma oz. You can
see that in this figure, you have sigma x x, sigma yy, and sigma zz, these are acting in
the same direction as that normal. So there are three normal components or normal
stresses sigma xx, sigma yy, sigma zz or it is merely stated as sigma x, sigma
y, sigma z which is a common terminology, which we normally use in mechanics.
There are six shear components or shear stresses to be very specific all indices
were I not equal to j, here it is I equal to, here I not equal to j. So these are shear
components of traction or shear stresses, it is written either in sigma form or in tau
form. Cauchy stress tensor a second-order tensor quantifies the internal force distribution in a
body at a given position and time corresponding to a given deformation.
Why time is important is because we are considering the condition
corresponding to a given deformation. And internal forces, which that gets developed
followed the basic laws of mechanics. Now one particular aspect of why stress
at a point that information is needed is to, define the equilibrium equation. So it is an
application of why you need to know stress at a point. Now stress at a point is
very important to define the equilibrium equation as we have seen in the beginning, you have seen
that certain requirements need to be satisfied like the equilibrium condition,
the compatibility condition, and so on. Now for defining the equilibrium condition, we
need to specify the equilibrium equation. I will not go into the derivation of this equilibrium
equation it is very basic and is mostly seen by most of you. So by considering a given
control volume, the equilibrium equation can be represented as follows. And you can see that the
components of equilibrium equations are the stress tensor components, the only new term is gamma.
Where gamma is a self-weight of the gravity stress which acts in the z-direction or the vertical
direction and to be very specific stresses are in terms of total stresses in this particular
equation, it is invariably necessary to know stress at a point for defining
equilibrium condition. Now based on equilibrium, we can say that tau yx is equal to tau XY, tau
yz is equal to zy and tau zx is equal to tau xz. Therefore, the stress tensor is represented
by six independent stress components, there are nine components in the Cauchy
stress tensor just because of this condition, we have six independent stress components, and
they are three normal stresses, sigma x, sigma y, sigma z, and three shear stresses tau XY, tau
yz and tau Zx, where tau XY is equal to tau yx. So this is what it is. So that is how it boils
down to six independent stress components. So the final summary of what
we learned in this particular lecture is Cauchy stress, sigma is a second-order
tensor. The element of stress tensor represents components of traction acting on three orthogonal
planes according to a given Cartesian coordinate. Sigma I j means j component of traction vector
acting on the ith plane. Stress tensor sigma has three normal stress components and six shear
stress components. But based on equilibrium, there are six independent stresses
three normal and three shear stresses. All the stress components are acting at a
point that is very relevant and which is very important. The components
of sigma depend on the coordinate axis, please note here as such sigma
is not dependent on the coordinate axis, but the components of sigma, I mean to say
sigma x, sigma xy those are the components or the traction vector components, they
are dependent on the coordinate axis. So there is a distinction that needs to be
very clear, one should not get confused with sigma as a whole and the components of sigma.
Sigma as a whole is not dependent on any axis, but the components of sigma keep changing, but
the overall sigma representation of internal force remains the same depending on the reference axis,
and the component’s magnitude value keeps changing. Stress tensor sigma at any point in the body
defines the internal force distribution of a body. So this is all about this particular
lecture, which we will see in the next lecture.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
How stress affects your body – Sharon Horesh Bergquist
Cramming for a test? Trying to get more done
than you have time to do? Stress is a feeling we all experience
when we are challenged or overwhelmed. But more than just an emotion, stress is a hardwired physical response
that travels throughout your entire body. In the short term,
stress can be advantageous, but when activated too often or too long, your primitive fight or flight
stress response not only changes your brain but also damages many of the other
organs and cells throughout your body. Your adrenal gland releases
the stress hormones cortisol, epinephrine,
also known as adrenaline, and norepinephrine. As these hormones
travel through your bloodstream, they easily reach
your blood vessels and heart. Adrenaline causes
your heart to beat faster and raises your blood pressure,
over time causing hypertension. Cortisol can also cause the endothelium,
or inner lining of blood vessels, to not function normally. Scientists now know
that this is an early step in triggering the process
of atherosclerosis or cholesterol plaque
build-up in your arteries. Together, these changes increase
your chances of a heart attack or stroke. When your brain senses stress, it activates your
autonomic nervous system. Through this network
of nerve connections, your big brain communicates
stress to your enteric, or intestinal nervous system. Besides causing butterflies
in your stomach, this brain-gut connection can disturb
the natural rhythmic contractions that move food through your gut, leading to irritable bowel syndrome, and can increase your
gut sensitivity to acid, making you more likely to feel heartburn. Via the gut’s nervous system, stress can also change the composition
and function of your gut bacteria, which may affect your digestive
and overall health. Speaking of digestion, does chronic
stress affect your waistline? Well, yes. Cortisol can increase your appetite. It tells your body to replenish
your energy stores with energy-dense foods and carbs,
causing you to crave comfort foods. High levels of cortisol can also cause you
to put on those extra calories as visceral or deep belly fat. This type of fat doesn’t just make
it harder to button your pants. 
It is an organ
that actively releases hormones and immune system chemicals
called cytokines that can increase your risk
of developing chronic diseases, such as heart disease
and insulin resistance. Meanwhile, stress hormones
affect immune cells in a variety of ways. Initially, they help prepare
to fight invaders and heal after injury, but chronic stress can dampen function
of some immune cells, make you more susceptible to infections,
and slow the rate you heal. Want to live a long life? You may have to curb your chronic stress. That’s because it has even been
associated with shortened telomeres, the shoelace tip ends of chromosomes
that measure a cell’s age. Telomeres cap chromosomes to allow DNA to get copied
every time a cell divides without damaging
the cell’s genetic code, and they shorten with each cell division. When telomeres become too short,
a cell can no longer divide and it dies. As if all that weren’t enough, chronic stress has even more ways
it can sabotage your health, including acne, hair loss, sexual dysfunction, headaches, muscle tension, difficulty concentrating, fatigue, and irritability. So, what does all this mean for you? Your life will always be filled
with stressful situations. But what matters to your brain
and entire body is how you respond to that stress. If you can view those situations
as challenges you can control and master, rather than as insurmountable threats, you will perform better in the short run
and stay healthy in the long run.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
It is an organ
that actively releases hormones and immune system chemicals
called cytokines that can increase your risk
of developing chronic diseases, such as heart disease
and insulin resistance. Meanwhile, stress hormones
affect immune cells in a variety of ways. Initially, they help prepare
to fight invaders and heal after injury, but chronic stress can dampen function
of some immune cells, make you more susceptible to infections,
and slow the rate you heal. Want to live a long life? You may have to curb your chronic stress. That’s because it has even been
associated with shortened telomeres, the shoelace tip ends of chromosomes
that measure a cell’s age. Telomeres cap chromosomes to allow DNA to get copied
every time a cell divides without damaging
the cell’s genetic code, and they shorten with each cell division. When telomeres become too short,
a cell can no longer divide and it dies. As if all that weren’t enough, chronic stress has even more ways
it can sabotage your health, including acne, hair loss, sexual dysfunction, headaches, muscle tension, difficulty concentrating, fatigue, and irritability. So, what does all this mean for you? Your life will always be filled
with stressful situations. But what matters to your brain
and entire body is how you respond to that stress. If you can view those situations
as challenges you can control and master, rather than as insurmountable threats, you will perform better in the short run
and stay healthy in the long run.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
The psychology of post-traumatic stress disorder – Joelle Rabow Maletis
Many of us will experience some kind
of trauma during our lifetime. Sometimes, we escape
with no long-term effects. But for millions of us,
those experiences linger, causing symptoms like flashbacks, nightmares, and negative thoughts
that interfere with everyday life. This phenomenon,
called post-traumatic stress disorder, or PTSD, isn’t a personal failing; rather, it’s a treatable malfunction
of certain biological mechanisms that allow us to cope
with dangerous experiences. To understand PTSD, we first need to understand how the brain
processes a wide range of ordeals, including the death of a loved one, domestic violence, injury or illness, abuse, rape, war, car accidents, and natural disasters. These events can bring on feelings
of anger and helplessness, which activate the brain’s alarm system, known as
the “fight-flight-freeze” response. When this alarm sounds, the hypothalamic, pituitary,
and adrenal systems, known as the HPA axis, work together to send signals
to the autonomic nervous system. That’s the network that communicates
with adrenal glands and internal organs to help regulate functions like
heart rate, digestion, and respiration. These signals start a chemical cascade that floods the body with several
different stress hormones, causing physiological changes
that prepare the body to defend itself. Our heart rate speeds up, breathing quickens, and muscles tense. Even after a crisis is over, escalated levels of stress hormones
may last for days, contributing to jittery feelings, nightmares, and other symptoms. For most people, these experiences
disappear within a few days to two weeks as their hormone levels stabilize. But a small percentage of those
who experience trauma have persistent problems —sometimes vanishing temporarily
only to resurface months later. We don’t completely understand
what’s happening in the brain, but one theory is that
the stress hormone cortisol may be continuously activating
the “fight-flight-freeze” response while reducing overall brain functioning,
leading to several negative symptoms. These symptoms often fall
into four categories: intrusive thoughts,
like dreams and flashbacks, avoiding reminders of the trauma, negative thoughts and feelings,
like fear, anger, and guilt, and “reactive” symptoms like irritability
and difficulty sleeping. Not everyone has all these symptoms or experiences them to the same extent
and intensity. When problems last more than a month,
PTSD is often diagnosed. Genetics, ongoing overwhelming stress, and many risk factors
like preexisting mental illnesses or lack of emotional support, likely play a role in determining
who will experience PTSD. But the underlying cause
is still a medical mystery. A major challenge of coping
with PTSD is sensitivity to triggers and physical and emotional stimuli that the brain associates
with the original trauma. These can be everyday sensations
that aren’t inherently dangerous but prompt powerful physical
and emotional reactions. 
For example, the smell of a campfire could evoke the memory of being trapped
in a burning house. For someone with PTSD, that memory activates the same
neurochemical cascade as the original event. That then stirs up the same feelings
of panic and helplessness as if they’re experiencing
the trauma all over again. Trying to avoid these triggers,
which are sometimes unpredictable, can lead to isolation. That can leave people feeling invalidated, ignored, or misunderstood like a pause button has been
pushed on their lives while the rest of the world
continues around them. But, there are options. If you think you might
be suffering from PTSD, the first step is an evaluation
with a mental health professional who can direct you toward
the many resources available. Psychotherapy can
be very effective for PTSD, helping patients better
understand their triggers. And certain medications
can make symptoms more manageable, as can self-care practices,
like mindfulness and regular exercise. What if you notice signs of PTSD
in a friend or family member? Social support, acceptance, and
empathy are key to helping and recovery. Let them know you believe their
account of what they’re experiencing, and that you don’t blame them
for their reactions. If they’re open to it, encourage them to seek evaluation
and treatment. PTSD has been called “the hidden wound” because it comes
without outward physical signs. But even if it’s an invisible disorder,
it doesn’t have to be a silent one.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
For example, the smell of a campfire could evoke the memory of being trapped
in a burning house. For someone with PTSD, that memory activates the same
neurochemical cascade as the original event. That then stirs up the same feelings
of panic and helplessness as if they’re experiencing
the trauma all over again. Trying to avoid these triggers,
which are sometimes unpredictable, can lead to isolation. That can leave people feeling invalidated, ignored, or misunderstood like a pause button has been
pushed on their lives while the rest of the world
continues around them. But, there are options. If you think you might
be suffering from PTSD, the first step is an evaluation
with a mental health professional who can direct you toward
the many resources available. Psychotherapy can
be very effective for PTSD, helping patients better
understand their triggers. And certain medications
can make symptoms more manageable, as can self-care practices,
like mindfulness and regular exercise. What if you notice signs of PTSD
in a friend or family member? Social support, acceptance, and
empathy are key to helping and recovery. Let them know you believe their
account of what they’re experiencing, and that you don’t blame them
for their reactions. If they’re open to it, encourage them to seek evaluation
and treatment. PTSD has been called “the hidden wound” because it comes
without outward physical signs. But even if it’s an invisible disorder,
it doesn’t have to be a silent one.As found on YouTubeAnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment
Managing Stress and Anxiety during the Covid-19 Pandemic – Part 2: Feelings
[Music] and now we’re going to talk about feelings physical feelings and emotional feelings that we may experience when we’re feeling stressed so the physical feelings can vary from anything to having headaches or tension in her head even dizziness we can have a drying month anything that you are having tension and tightness in any of our muscles even sometimes pain but even or a jaw our shoulders are still like any any part of our body can experience physical tension we can feel that our heart is racing more we can fit in our breath is shallower or faster you can feel that we’re sweating more you can also have problems with indigestion possibly even going to toilet more often these are all really normal physical symptoms of when we’re feeling stressed the difficulties that may be there happening more often or maybe when you don’t feel that there is an actual stress at the moment the other thing with feelings is emotional feelings so some of the symptoms of emotional feeling that we have when we’re feeling stressed would be feeling apprehensive or feeling of dread even the feeling of fear we might be looking and watching for signs of danger like looking to see what what do we see may be more vigilant in what we’re looking for in a supermarket when right in the street who’s touched water who’s close to me things that we hear people talking and on the news and you know even if there’s lots of noise going on maybe were more sensitive to noise and what we’re hearing we could be anticipating the worst we could be having difficulty with feeling temps and feeling we’re jumpy maybe feeling more irritable this can impact on our emotions hugely we can also have difficulty concentrating and also feeling like our mind has gone blank it’s just really hard to think about things there’s just some examples of how we might feel physically and emotionally so try to keep track of those and write them in your diary as we talked about before and it might be difficult to have a pinpoint what exactly I’m feeling right now or emotionally or physically but just you will get used to that maybe over time with practice so try to keep it up and the more you are where you are how you’re physically and emotionally and morally be able to address them later so coping with some of the physical and emotional symptoms one of the first things we can do is exercise you know that exercise is really good for us and it’s really important for our mental health and if you’re walking the Lots people are walking now which is fantastic if you can walk if you have an exercise routine that you’ve been doing and you can keep up that’s brilliant or if you’ve been looking to start a new one online or calling some of the programs have been on TV that’s fantastic other ways that we can get exercise or even just around the house so things like doing hoovering are if you have two twenties in your house maybe instead of go to do quick under stairs toilet to go up and down the stairs more disability tips like that can help you to do more exercise around the house if it’s difficult to get out it’s also important to not feel like you have you know under stress that because you’re not exercising it’s a lot of surfing like oh I’m just motivated I’m just not feeling like doing it today nothing like doing I would normally do so it’s really important there to just think like where are you at today how are you feeling today and what would be helpful today so even if you have a routine where you’re doing a little bit of exercise every day and then you wake up this morning from what I just don’t feel like doing any of that figure out where what would be best for you so even if you don’t feel like doing your whole routine doesn’t necessarily mean you don’t have to any exercise today you can even just like I was saying like do a bit of coopering or do a little bit extra rent a house or you can just walk a little bit more around the house even just to sit out so I can get the fresh air that you would have got when you’re going on a walk that will all still be really beneficial rather than doing that doing nothing and then feeling bad that you haven’t so diet at the moment it can be difficult to keep with our normal diet what we were doing before and how we were eating regular meals and at the moment we’re spending more time at home and we’re more likely to snack to comfort each to have some more chocolate than we normally do to have more alcohol than we normally do to have more indulgent in our food or the opposite you could be feeling anxious and not want to eat or eating less and you we do so our diocese is a bit off and you know what if we’re all waiting or having those extra bits of chocolate that’s fine comfort eating is okay we have to just see where we’re at a way of what’s gonna help us and what’s not as things come back to normal we’re gonna be able to collect our diet and things will naturally come back and our routines will naturally come back and it’ll be easier than to say no to those different things you have to remember I suppose as well that there’s a fine line between what’s helping us if we’re going to have that extra snack or those extra bits of food or those extra drinks that is how far is that going to be good and help us and then where’s the line that oh it’s actually not great because it’s it’s too much it’s making us feel bad or feeling more sluggish or more tired or worse for it the next day so it’s really good to just figure out you know what where is my limit at and how can I be at my best one my diet the other thing is that there is research to say that food definitely can have a calming effect on us so for example and complex carbs can be really good and have a calming effect so I think we know that brown breads and brown passes are much better for us to eat and they actually have that a calming effect compared to deploy pasta and bread obviously avoiding things like caffeine is really important because I can lead to more anxiety and it can also affect your sleep and keeping hydrated is really really important and being dehydrated can actually affect your mood and how you’re feeling so if you can change any of your diet it to help with your anxiety that would be really great sleep it’s really important for us all to get good sleep sleep is a time where our brains ever take process all the information that we get during the day and help us to get through that and understand it and be ready and prepared for the following day sometimes and with everything that’s going on there the minute your head hits the pillow is the time that all the thoughts come on the worries calm your thinking about what happened today what will happen tomorrow what could happen in the future and that’s normal at the moment we’ve given what’s going on but it can be really hard and then it can affect your sleep and have them knock-on effects so one thing that can be helpful for that is to use a worry period or a worry journal so what that can be and it can be different for everybody but even that’s before bed or if there’s another time during the day where you find it useful to sit down and write down every worry every thought that you have in this diary just get it all out get it onto some paper and write everything down every worry every thought everything that’s really getting to you and then once you’ve even at that time so people do it as a 3-minute thing whether it’s like to spend a little bit more time but see what works for you but just getting it down to paper and getting it out of your head is such a go-to process and at that point then you close your book you say that is my time for doing that worry and period and now that I would do that again tomorrow at that same time and I will not think about it after – and even if does go all water it’s know I’ve talked about that already and I can think about it again tomorrow but for now I’m gonna just relax so that can be really really helpful there are things in terms of sleeping what can be really helpful is just having good habits and trying to keep a good awake and sleep pattern well I know we can all be go to bed a bit later or getting up later at the moment sleeping err stainer pajamas for longer different things but it’s really good to try and just keep a good routine try and get up in the morning at a certain time make your bed then get your clothes on have your shower do all those rituals and habits that you already have because that will help you feel better so relaxation meditation mindfulness these are all really really good practices to help us manage our stress and anxiety so relaxation can be anything you find to be relaxing to help you calm down and chill out I mean for some people it can be reading it could be playing some music it could be drawing what is it that you feel that you do and before you know it the time has passed and you just feel so much more relaxed and better off or it can be just very very simple things that you can do around your heads but just to be mindful of what are those things that you enjoy is it that showering first thing in the morning that just wakes you open it’s really relaxing and helps you sets you up for the day so there are other and in terms of relaxation there’s letter a very purposeful relaxation techniques such as deep breathing the body scan progressive muscular relaxation and visualizations in terms of meditation this is something where you’re not trying to think about things but you’re trying to transcend your thinking and there’s lots of really great meditation techniques out there and relaxation techniques so even though Beaumont Hospital have a really great resource on their website if you want to check that out or anywhere else you feel has a good and something that works for you might wellness then it’s mindfulness we can do in our everyday life so even if you you can do mindful walking mindful eating I’m mindful drawing anything that you’re doing can be mindful so if you are making a cup of tea for example you can display I’m okay so I thought into getting a cup where the teabags where it’s my kettle love to wait for the caffeine okay then we pour a tea to stirring it around and how it’s the house feeling and just being aware of the different sensations like what am I seeing what am i hearing what sounds even if you’re walking in on your daily walk to kilometres or even if you’re sitting in your garden or sitting on a balcony what can you see what can you hear what can you smell can you taste anything what can you feed on your skin there’s even taking those senses and being aware of what they are it can be really really helpful just to be present in the moment and not to worry about all of the different things so it can be really helpful for managing stress so managing your emotional symptoms around stress so everything before it’s really good to identify what emotions you’re feeling if are you feeling stressed sad worried fearful dread anticipating what is it that you’re feeling and then once you can identify them it’s really good to try and figure out a way to just let the mountain some emotional outlet so so for example if you’re feeling worried about something or worried about any of the things that are happening it’s really good to talk to somebody to share your worries as they say problem sharing is upon so some somebody that you can talk to and get those worries off your chest can be really helpful if your feelings that maybe is something like washing a really sad movie or listen to some math sad music and just letting out those emotions letting them be it’s okay to be sad it’s okay to be worries you know these things are normal in this situation just to be able to let them out if you’re angry how about flipping some pillows are making a bed something that lets you be quite physical and get that anger out or if you’re feeling just anxious or jittery and in your body maybe just dance and come on shake your hands and shake your hips and just have fun and just let that anxiety out it’s really good to have an emotional outlet and to be able to address those feelings to help you cope with anxiety and stress [Music] you 
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