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Ok, so hi, everybody. Lovely to have you all of you here. Um I'm doing a wellbeing session today and um I guess what I would normally do a wellbeing session, it would be face to face and um everyone would be allowed to talk etcetera. Um But obviously this is very unusual circumstances. So I've made it more didactic than I would, which basically means more imparting information and giving you tools by which you can use um as opposed to an open ended people sharing experiences um which would be another way of doing this. Um So please forgive me for doing it in this way. But I thought that was probably the most practical, however, really, really happy for people to. Um but in really, so if you just raise your hand and Hannah will um will help facilitate that. Um Just, yeah, so that I can get it right for you guys. Um And normally I would say for a wellbeing session, that confidentiality is very important. So if anyone shares any information, it needs to remain private within the group, so no one can repeat any information outside this group and to respect each other which I'm sure you will. Um Talking one at a time is not going to be difficult, but in some circumstances, it can be. Um And I hope that all of you, I, I hope to give tools to all of you that are not just for yourselves. But so at the end of this, actually, I mean, because you're very welcome to, to the slides and stuff, I'm happy for you to provide other wellbeing sessions to other people using these tools. Um And I'm hoping at the end that you'll have those tools to be able to share with others because everything should be carried forward. Ok. So um to set the scene um when we're stressed, which I, I imagine most of you are in the moment, um There's different ways that we manage it and it depends on the intensity of the stress and some people might get overwhelmed and feel over aroused and others might get the opposite where they're shutting down. Um And so not want to do anything and lie in bed and to cut off on the world. Um And um the ideal is to be where you're able to tolerate the emotional distress that's coming your way um that you're able to connect with it but not feel overwhelmed and that you can think about an emotion and make choices in a um in a reasonable manner, measured way. Um But we all move in and out and different people will have different ways that they manage stress and some of us might get over aroused and others might get under. So I think it's about knowing where you're at and um recognizing the warning signs and knowing what you need to do at those different stages. Um For you. All right. So it's gonna be very personalized. Um Does anyone want to make a point about this? Anyone want to say anything about it or any of their own experiences that they want to share at this point? Hannah, shall we do it so that people raise their hands and then you uh Yes, but no one's currently raising their hand. Um I don't know if people want to write in the chat to talk. That's a good idea. Do you want to write in the chat guys? And then you can remain nameless and we can just read it out. I'm just looking, having a look where you guys are all from. So someone's here in Scotland. Um Someone else from India, someone in Saudi Arabia, actually quite a few from India. That's where I went on my honeymoon. I love India. Um There's 1 to 3 people from Sudan in Sudan at the moment, UAE America, Saudi Arabia. Yeah. Ok. So most people are in Sudan, it looks like currently located in Sudan. So yeah, if you could write in your, in, in the chat, your experiences, that would be super helpful. Ok. And we'll move on to the next slide. So um I would just want to let you know a bit about the flight and freeze model, which I can tell you as a child psychiatrist is super helpful for really the majority of the patients that I see. Um in some ways or another, I end up um talking about this um to kids in particular who are getting anxious. So what I would say is in the and I, and I'll say it in the same way to you so that when you're talking to either your own kids or patient kids, you can do it in a way that's simplistic. One can never be too simplistic. Um So I, I would say in the time of the dinosaurs, um if we saw a dinosaur, we'd have to um the sympathetic nervous system would have to come into play. Um And we'd have to run away from this emergency. Um And so it would be a natural response for your heart rate to increase, for your breathing to consequently increase as well. Um So that you can get oxygen um into your muscles and um that would divert blood from your gut cause you do not want to be digesting your food when you're running away from a dinosaur. Um And um your eyes would get very dilated so that you could really see what's going on and allow a lot of um light to come in your face would get flushed. So, um but interestingly, the cheeks would be flushed, but around the lips would be pale. So when the mother's not sure whether their kids are getting anxious or not, I tell them to look there. Um, and um, the blood will be diverted to your muscles so you can run away. Um, the consequences are, um, when this sympathetic adrenal system gets activated inappropriately. So, inappropriately, maybe someone going on a plane having a panic attack because they feel very anxious about planes. Um So they would start to hyperventilate. Um And then they'd get all these symptoms. So basically, hyperventilation tends to bring it on. And if I, if I, I get a child to hyperventilate in the room with me, they will then recognize all the symptoms that they get when they get really anxious or in the midst of a panic attack. So you could try it yourself, try to hyperventilate and um see what comes up for you. And then I would never get a child to do that without having already practiced slow breathing with them because the last thing you want is for things to get out of control for them. Um So they'd have to be able to slow breathe first, which all of them have been able to manage no matter how young actually, kids I've worked with as young as five. So I get them to slow breathe by breathing in for five and breathe out for five and then all the symptoms of panic will go away actually just from slow breathing. And, you know, the things like, um, the fingers getting very tingly and, um, getting pins and needles is really from not enough carbon dioxide and plenty of oxygen. So I reassure them that they're not going to die because of course, when people are panicked, they're getting, you know, the heart rate is going fast, they're getting chest pain and I'm sure you guys, if you've been to A&E we have seen patients coming in with panic attacks thinking they're having heart attacks. Um, and that really is because just the heart rate is going fast and that's giving them a lot of chest pain. Um And this slowing down of the breathing will resolve everything and will bring the CO2 down, uh, would bring the CO2 up actually to a reasonable amount. So, um, this flight freeze model is a survival tactic which in appropriate circumstances when you need to run a run away from something dangerous is appropriate, but can get switched on when, when it's not needed. Um, and then can cause problems. Um And by the way, blood gets diverted away from the brain as well. So you might start feeling faint. So it's important to know how you personally respond to anxiety. You might not have a full blown panic attack. Um I imagine the majority of you don't because not everyone's susceptible to panic attacks, but you might start having symptoms of anxiety and they may be somatic ie bodily um in nature, um, a panic attack, by the way, can't last more than a half an hour, never lasts more than half an hour with kids. It's generally 20 minutes. Um, so sort of milder symptoms can last much longer than that when you're not in a full blown panic attack and then thinking about the triggers. So, um this is the flight uh freeze model as a survived tactic and when it's appropriate, so there'll be things you see. So the pupils dilating and the heart going fast, um, the patient will experience the chest pain, obviously and sweating and then there's the hidden effects which might be cognitive ie thoughts such as I think I'm going to die. Um And um, you know, the various other things that might happen, um which are in this list. Ok. And then another thing that you guys need to think about as well is um uh is posttraumatic stress disorder. Now, just to say with posttraumatic stress disorder, um, your symptoms need to have gone on for at least a month and if it's under a month, we call it acute stress reaction. And unfortunately, um, many of you may have seen things that are very unpleasant, um, and may have developed PTSD. So for you and for your patients, um, it's useful to be aware of um what the symptoms are of posttraumatic stress disorder. Um So re so they're, they're really grouped into re experiencing avoidance and being over aroused. So the re experiencing can happen in broad daylight where you actually see it's almost like a hallucination if you experience it as happening again. So, um I'm trying to think of a situation that's um not too stressful. So let's say a car accident, um you might reimagine the car accident happening again and again as if it was in real time, um you might have it in nightmares, um, or you might have it as frightening thoughts, but to P PTSD, it needs to be either flashbacks or nightmares. Actual thoughts probably wouldn't be enough to fulfill the criteria for PTSD. Um, as a result, people avoid situations. So kids, I see who have been in car accidents won't want to go on any modes of transport, so they'll avoid it. Um, they might feel numb. Um, and they might lose interest in enjoyable activities and then the hyperarousal will be, you know, they might be, you know, sitting quietly somewhere so I've gone the wrong way, might be sitting quietly somewhere and, um, and then get the experience of um being startled. Um, so that there's this sense of being on edge all the time and because they have intrusive thoughts, they might find it hard to sleep. So if you, you or anyone, you know, have got symptoms like this, that have been going on for more than a month, I would suggest seeking professional help and probably the quickest um treatment for this, if it's one off or not majorly complex, so complex would be like ongoing child, you know, sexual child abuse, those kind of awful situations. But if it's relatively limited, then um E MD R which is the, the um where where someone moves their arm backwards and forwards whilst you um think about aspects of the event, you don't need to think about all of them. Um So that treatment is very useful. Um Otherwise C BT, but C BT is very long. Um And then there's obviously medication as well. Ok. So it's important to know yourself and become aware of early warning signs and intervene early and have good self-care. So what I'm gonna do today um is, is not, is not for severe ptsd and stuff and I'm hoping none of you have that. Um But um can we um Hannah, can you just keep an eye on the chat and check that no one's asking any questions or all? Yeah, of course. So far there's been no questions. So I'll let you know. Thank you. Um So uh provider, we're not talking about PTSD here and these are really things that are going to be useful for everyone, even my medical students at Imperial College, London who really do not have too traumatic lives, I would say. Um but all of these things are useful, they're good life skills. Um So everything will be helpful for you guys, all right. So different for each person when you're going out of your window of tolerance and stress can appear in multiple ways. Um And it's important to be forgiving of yourself and others and be aware that when someone's not being responsive, they could also be themselves, be out of their comfort zone. Um And then have options that you can intervene when you notice the first signs. Um So like what we would call a toolkit. Um And ideally you need to practice some of these things. Um, when you're not in huge amounts of distress, so slow breathing should be practiced really twice a day. So I get my Children to practice it twice a day when I'm treating them. Um, not my own Children, my patient Children. Um So they're good at it because when they're in the middle of a panic attack, asking them to slow breathe is not something they'll be able to do in practice. So, a really good time is before you go to sleep, slow down your breathing. And one of my medical students said he was able to slow down his breathing to such an extent that he got drowsy just from the, um, an increase in CO2. And then he went to sleep. So slow breathing is a very good way to go to sleep. Um, by the way, if you have other problems getting to sleep, keeping one eye open, one eye close is another thing I get kids to do which you can't really do for that long. That will also I might encourage sleep. Um ok, and then, so I'm gonna go through all these things in, in, in on in their own right. So slow breathing or box breathing would be a case of breathing in for five and then out for five. So we could do that. Now, in fact, so if everyone um breathe in through the nose and breathe in for five, so I'm gonna count you 12345, then you hold that breath for a couple of seconds and now you breathe out 12345 and you would do this for at least two minutes. Um And there's another way would be box breathing where you breathe in for five, hold for five, breathe out for five and then hold for five. I mean for some of you that might be better, but just breathing in for me for five, holding for two and then out for five is enough. Um And that will be an antidote for whenever you feel like things are going, getting overwhelming. It's immediate and obviously you take your breathing with you. So this business of when you've got a panic attack, breathing into a paper bag which people do just build up the CO2. Firstly, I think you, you look ridiculous. Secondly, you're unlikely to have a paper bag with you at all times. And thirdly, um you know, I'm not sure if that's something that's, is gonna be considered very acceptable and you don't need to do that. Just the slow breathing will, will sort it out. But other ways to get your Vegas to, um, kick in which would be like cold water on your face. I, I had a, I had a, a patient who didn't like dissection in when she was doing, um, biology at school. So she always used to have a bottle of cold water and she would used to drink that and that would stop her from feeling sick. Um, and singing, I guess is another option. Um, so that's number one in your to kit. Number two exercise. So it can, it can only be 10 minutes walking, but three half hour sessions of exercise a week is equivalent to an antidepressant. So, exercise is super, super useful. Um, you're gonna have your own thing. It could be running, it could be weight training. I've got two patients at the moment who've had very severe depression. Um, both of them, I gave them a reward if they were able to exercise more than me. I never told them exactly how much I was exercising. Um, and they both did more than three hours a week in the midst of their, their big exams, G CS E and A levels. Um, and it's got their mood up. It's been extremely effective. So, um, yeah, think about exercising. You can use apps such as headspace and youtube. Um And I've got some references for those at the end. Mindfulness is something else. I think mindfulness is a very personal thing. Some people find mindfulness, something they can do. Other people find it too still. Um It's not for them and then they might do better in a more active thing like exercise. Well, activity scheduling is treatment for um depression. It's just as good as C BT. It's actually really effective. Um And I had to do, I had to stand in for someone. I did childhood depression and I spoke a bit about that in my talk. But um basically, it amounts to doing one enjoyable activity each day. Um If it's something where you feel you've achieved, it's more potent as an antidepressant. Um So what would be an example? So an example. So what II I would normally tell my, my kids to um experiment because it's not for me to say what was enjoyable for them and what isn't and what, what gives them a sense of achievement. So, um the last few I've done with, they'd say watching TV, it might make them feel a bit happier, but they don't feel any sense of achievement. So it's not as potent as going for a run, for example. Um reading a book makes them feel a achieve as if they've achieved and is enjoyable. The only problem with reading a book for some is when they're really depressed, they find focus difficult. But, um, so you find out what's your thing but examples of enjoyable activities, um, would be things like, um, TV, or going for a walk or reading a book. Um, anything social, actually, social tends to be quite potent. Cooking for some people. Music. OK. So there's some examples. So maybe you could write down a list for yourself now, even, um, and, uh, put things that, you know, are antidepressant for you. And as in this info gram here on the left, um it could be social, could be spiritual actually. So you could do something as I know that people consider yoga spiritual, but you could do something like yoga, 10 minute yogas. Um Adrianne on um on the internet offers free yoga um or it could be connecting with others or connecting with um you know, the nature. So just looking at a flower or, or I um uh a tree or something. OK. You can have a AAA bag of comforting objects. So for this is good for people who dissociate. So some people will get so overwhelmed that they um step out of reality, shall we say? So if you've got like things that you could hold onto or things that you could smell um that will bring you back to reality um seeking support. So letting other people know checking in have a community. So I encourage all my medical students actually to um when they're studying for their exams and stuff to in addition, studying on their own, to study with other people. Um Actually, it's a really good way of learning because saying things orderly and as well as reading will imprint it in your memory. Um So the more pathways you can use to remember things the better. So um another way we get people to do active learning is by, you know, testing each other or asking each other questions or doing old exam papers. But um yeah, so doing your studies with other people, um you, you will be, it's good for your learning and it's also good for your social and for your mood. Um So have peer groups and peer support groups um have realistic expectations of yourself. Um And then there are things you can say to yourself when things are really bad, like um one hour at a time or one day at a time or this situation is a nightmare. Um um Anyone would be stressed in this situation. I remember when I was training and I was um both consultants were on holiday for an impatient unit that was very unstable and patients were running away and it was, you know, psychiatric impatient unit. It was a total nightmare and I was still a trainee and um they asked me to cover. So I covered and I remember um the supervisor before he left and he said, if you find this very stressful, don't worry, it's not you, it is extremely stressful. I found that very reassuring. Actually, even that patients were running away and it was all, you know, there was a lot of risk. Um So I think, uh you know, remembering that you're just reacting in a normal way to a very abnormal situation. All right. And then there's grounding, which I can go through now. So with grounding, um it's, you know, it's, it's so say, uh so breathing would be grounding. Um uh squeezing yourself would be grounding. Um progressive muscular relaxation um which I will show you a video of and, and you can all do together. All right. So um how to manage stress, well, get enough sleep. I know that's easier said than done. And um ideally, you really should be getting seven or more exercise. I've discussed social network, I've discussed set priorities. So be realistic. Um be compassionate to yourself and, and reward yourself. So reward yourself after you've achieved something. So when, when you've managed to get some work done under these circumstances, you should reward yourself. Um do do have some relaxing activities and um seek help when you need to. Ok. So sleep hygiene just to remind yourself of what good sleep hygiene is. So, no caffeine after 12, midday, um sleeping in the dark, ideally um exercise, but not just before you go to sleep. Um If you're going to use electronics, um put them on the blue light. So, so I don't know whether you guys have got access, what access you have. But with these phones, most of the phones, you can put them on to blue light bright. You can take down the brightness and you can actually set it in on your phone that the brightness goes down after a certain hour. So it really should be three hours before because Melaton it, it, it, it reduces melatonin release lots of bright light. You don't want to be doing that. So you want to reduce that light. Um A warm bath, lavender is supposed to be helpful. Um Holi I don't know if you have holi it's like a milk drink but actually even milk has been shown to be useful um before you go to sleep um warm bath but not too hot. The main thing with a warm bath is that you get freezing cold immediately after because you need to get cold before you go to sleep. Um avoid alcohol before bedtime. Um avoid stimulants obviously don't nap after the mid-afternoon. Um and do get some natural sunlight. Mm ok. So to with loss, I I just wanted to put this in in case someone is experiencing some bereavement. Um and um so take care of yourself in all the ways that we've said. Um and know that that with bereavement, there's many things that come up and they don't always come up in the order that they tell you that they do. But you know feeling guilty, anger, being in denial, um feeling depressed, um feeling guilty and then, um experiencing the image of that person is all normal. Um And, you know, taking a day at a time and you might get all of those feelings all in one day, um, and talk to other people and get support for it. Ok. So relaxation exercises. So, um, it's important to be. Um, so hopefully you're all sitting but you could lie or sit. Um And um we could start with slow breathing. Um But I've got a video here which I'm going to show and hopefully I'm going to be able to whoops, let me see what end the show and then I'm going to cut and paste it. Here we go and then hopefully you will come with me. Um If I open a new, so Hannah, you can feed back to me if um when I open a new window, I think if you're doing that, you need to stop sharing the powerpoint and share the other window that also need to share audio. All right. OK. So what we will do is let me uns share new share. Um And then we'll go into this, then we go to share and then I have to depress share sound. Do I? Yes, share. Sound fantastic. Gosh, this is so good. You know this. Um All right. So can you see the new, can you see the new? Yeah, and she inhale mindful breathing. The, the videos not started yet. I don't know if it started for you. Ok. I'm, I, I was anxious. No one heard me there. Did people hear me? Yes, but the video wasn't showing. Hello? Can you hear? Can you hear me? Mm mm. Doctor Taylor. Can you hear me? Worried that you get problem? We go on into recording that um, you'll stop hearing me. So, um, ok, so what I'd like everyone to do now is to sit in their chair. Um, and to notice noises they hear in their surroundings and should just let it pass. And I'd like you to take a deep breath in and to hold it for five. So 12345 then to hold and then to breathe out for five, 12345. Ok, I want you to do that on your own for a couple more seconds. Just breathe in for five, hold for two and then breathe out. And now I want you to do is to scrunch your hands on both sides. So your right and left hand, squeeze it really tight and hold it there and then relax. And I want you to feel your hands totally relaxed and notice the sensations of, of what's around them. Next. I want you to squeeze your hand and your forearm. So up to your elbow, squeeze on both sides and I want you to hold it both fully squeezed and then I gradually want you to relax from your hand up to your elbow and let that part of your body go completely floppy. Now, I want you to squeeze your hand, your forearm and the whole of your arm all the way up to both shoulders and I want you to hold it squeezed on both sides. And then I want you to let them both relax, completely relax. So you are like a floppy doll from your shoulders downwards on both sides. OK. Now, I want you to do the same with your toes. So I want you to squeeze your toes, hold them, squeeze tight and then let them totally relax and do that to your whole foot. Now, on both sides, squeeze right up to the ankles, hold it really tight and then let it relax. Then the next thing I want you to do is to do the same all the way up to your knees on both sides. I want you to constrict your calves on both sides, your toes, your foot, your ankle, hold them super tight and then just relax them at all. The stress go out of your lower limbs below the knees. And next, I want you to s to constrict your toes, your foot, your ankle, your legs all the way up to your hips to make them really tight and clenched and then let them go totally relaxed. Mm OK. Now, I want you to do the same with your tummy. So I want you to focus on above your pubic bone all the way up to below your ribs. And I want you to clench that area as best as you can. This is often where people store tension. So it's a good place to really clench and then to relax. OK? And I want you to do the same for your, above your shoulders. So I want you to clench your shoulders, your neck and your whole face and squeeze your eyelids so that they're buried inside. So you can't see your eyelashes to squeeze everything from your shoulders all the way up to your eyes. I want you to hold it for a few seconds and then let it relax. And now I want you to do that for the entirety of your body. So I want you to squeeze everything that you can squeeze, squeeze it super tight. And I want you to hold that for five seconds and then let everything relax. Ok? And I want you to take one very deep breath, hold it for five seconds and then breathe out for five seconds. Ok? I want you to open your eyes and to notice what's around you and see how you feel and check in with yourself and see if you feel any more relaxed. Does anyone want to feedback? Yeah, I feel incredibly relaxed. Oh Who said that? Um My name. That's lovely. Thank you. What do you think helped the most? Um the squeezing one. Which is very strange. I thought it was a bit weird at first but squeezing my arm, forearms, shoulders, toes. Lovely. That's lovely. Good. I think I will sleep well. This is, it is very effective. So, oh, you feel energized? That's even better. That's even better. Brilliant. Good. So, it's really, that was, I think, 34 minutes. So it's really something possible for you all to do and you don't need very large amount of space and you can do it to yourself and speak it to yourself, those instructions. So work from either the top or the bottom, constricting the muscles and then relaxing. All right. And anyone who's got kids, they can do it with their kids, the kids are really good at doing these things they enter into, you know, places much more, you know, easily than we do. Um, the other thing you can do is you can do it with really calming music or you can imagine a beautiful setting that you like, which might be a garden or the ocean or whatever while you're doing it. All right. Another thing people can do, which they find quite helpful is to stretch and lift their arms above their shoulders and stretch really, really, really like the whole of your body and that some people find, um, energizing. So I guess it really depends what is useful for you at that moment. All right. Ok. Um, so going to self soothing Right. So this is another thing, but I'm a bit anxious about going on to another website because I don't want um you guys to suddenly lose you and I was a bit worried I lost you before. Um Is if I can recommend maybe just sharing the link in the chat and people. Yeah. Yeah, that's a brilliant idea. That's such a brilliant idea. OK, I'm gonna share this in the chat. Thank you. That's such a good recommendation. Um Because I think there was an issue before when you tried to share audio. Yeah, it went bad, didn't it? Um Actually because I'm sure. Oh yeah, here we go to chat. You can see I'm not brilliant at the whole technical issues. OK? So this is the, so here's a youtube link and if you go from two minutes and 17 seconds to six minutes, this is for people who feel that they, they need grounding. So they need to reconnect with themselves. And what he encourages you to do is um when you're feeling like you're losing control is to put one hand. So it should ideally be the left hand under the right armpit and the other hand um you put, so it's like giving your yourself a hug basically. Um And that helps you to know where your boundaries end that you can contain this. Um And another thing he'll, he, he suggests is tapping, which is what we did in E MD arm. E MD R train, which is what something we use for trauma um and tapping like a butterfly. So, Hannah, can you see me? People see me? Yes, but the link hasn't been shared. Oh, the link hasn't been shared. Not in the chat. No, I don't think so. Why? Right. I'll put it in the chat. That's really strange. Maybe you didn't send uh I have to get back to the chat. Um All right. Anyway, I, I'll, I'll share it in a minute. Um is to tap um like a butterfly. So to cross your arms, you can all try this now and tap on either side and that's a very good way of getting yourself back to here. And now. So if um you're dissociating or um you're re experiencing a trauma if you do this on either side like this tapping and when you're doing it, um ideally think of a safe place for yourself. So the ocean or, you know, something that's enjoyable, but that should, um that's a good soothing technique anyway, for more. Um You can look on this on youtube. Um And let me see if I can. What shall I do the spot hero resources. So why don't I stop sharing? And then I think it'll be easier for me to access stuff. OK, here and I'll put it in the chat. Yeah, I have def oh, it's direct message to Natasha. All right. That's why it didn't work. Um So I need to send it to everyone in the meeting. Yes, you need to select everyone in the child. Did you get that? Yes, that's great. That's work now. Thank you. I'm assuming you got that Hannah. Yes. I think there's an audio issue. Ok. I can't hear Hanna anymore. I don't know if anyone else can. Ok. Does, do anyone have any questions or anything? Any experiences they want to share with me? It's shown now? Good. Thank you, Hannah. Um Does anyone want to share anything or anything that they found helpful or any other tips they've got for people? These are the other resources. I'm wondering whether I should actually share all these resources to you guys as well. I think that's what I'm going to do as well. So I'll um put this into the chat and share all these other resources that you've got those. OK? So these resources, I'll just go through them with you. Um So Peter Levine would be the self soothing tapping that I just spoke to you about John Cabot, talks about mindfulness. Um Here's AAA book, trauma stored in the body. The body keeps, keeps count and then we've got Amy Cuddy. So if any of you have got something that you, you're feeling you need a bit of empowerment um like an an interview or you're going to help in an emergency situation and you've got a few minutes. This woman is really good at making you feel like you can do anything and she, she gets people to adapt um powerful poses and stuff. Um And she's quite, yeah, she's quite an empowering woman. Um And then the NIH the last length is a tool kit. So that just gives further information about things you can do when you're feeling stressed. Ok. So I'm hoping this has been helpful for you all. Um Could you go into more details regarding mindfulness? So, mindfulness, yeah, mindfulness is an interesting thing. So, mindfulness is about uh listen, I'm no mindfulness practitioner. But uh the theory behind it is it's about focusing on very small details so that the act of the focusing um puts you into a state of almost meditation that takes you away from other things. So it is relaxing, I guess. So, um they would say take a grape and eat the grape, but eat it in an extremely slow way and notice every aspect of the eating of the grape such as how it feels, how it smells, how, how the outside is how the inside is. Um And it's kind of noticing these things. So another thing you could do would be to look around the room, notice five things, choose one of those five things and um focus in all the detail on those five on that, on that one object, look at it with um in a very detailed way as if you're painting it. Um And that's like a sort of act of mindfulness, so you could do that yourself. Um OK. Well, would you uh feedback, would you mind sharing your personal tips on how to cope with anxiety and PTSD? Thank you very much for interest in practical lecture. Yeah. Um OK. PTSD is something that you need personal help for. I can't really, and you know, like C BT for PTSD is at least 12 sessions. So, in a few minutes, unfortunately, I cannot give you how to manage PTSD. You know, it, it's definitely a lecture in itself but, you know, it's quite a, a an in depth thing. It's a disorder. Um and probably one of the most complicated of the anxiety disorders, but to cope with anxiety, all of the things I've given you today is what we would give to people to kids to cope with anxiety. So, um slow breathing, I would say um enjoyable activities um noticing when you're getting stressed, the first sign of stress, doing the slow breathing, um reassuring yourself that this too will pass one day at a time. Um Yeah, doing an enjoy activity in the day. Um Worry time. So for kids, I give them, I, I only allow them, I only permit them five minutes of worry time. Um So they're allowed to worry about something. They have to put all their worries into that five minutes. So they'll write it down on an app or something and then just discuss it with their parents for those five minutes. So they're not worrying all day and every day kind of thing. So limiting it. Uh What else is this, how do you support someone going through depressive episodes? Um So, I mean, this again that someone going to, so, so that, yeah, that I would, I would take you back to my depression talk, which hopefully will be back there somewhere. Um But yeah, activity scheduling is, is a good thing to do. So, you know, um, doing ABC of, um, when they're feeling low, um, what makes them feel low and, um, what, what they do afterwards to make them feel better. But you could also, um, ask them to timetable an activity every day to do a score of how sad they feel before and how sad they feel after and then, um, how, um, sense of accomplishment. So we get an accomplishment score before and after and then when they've worked out, what activities give them both such as exercise. Um, you then timetable it into their diary. So you get them to do that at least three times a week. Uh, thank you. You're so comfortable lecture. Ah, uh, it's, I'm very sad not to be able to see you all. It would be just so much better to be able to see you all, um, and to be able to get some feedback and to be able to help you all. Um, so I'm really sad not to be able to do that. Um, but thank you so much for showing up. It's great that you showed up and um, use if, if you just use one thing, use the slow breathing, ok? And then if you're gonna use two things, um, to make sure you're rewarding yourself really every day. Um, by doing one enjoyable activity a day, it's very antidepressant. And then if you do three things, make one of those things exercise, please and then you're set. All right. So thank you all very much. Thank you for coming. And, um, yeah.