This week on The Anxious Truth, we're finally going to do a frequently asked questions episode. Actually, we're going to do two of them. This is the first one, so let's go. Hello, everybody. Welcome back to The Anxious Truth. This is podcast episode number 216, recorded in July of 2022. The Anxious Truth is the podcast that covers all things anxiety, anxiety disorders, and recovery. I am Drew Linsalata, creator and host of The Anxious Truth. I am happy that you're here. Before we get cooking on part one of our frequently asked questions episodes, I would like to remind you that The Anxious Truth is more than just this podcast episode. There are hundreds of other free episodes. There's a ton of free social media content. There's a large, engaged, vibrant social media community around this podcast and around the work that I do. There are three, currently three, self-help books that I've written about anxiety and anxiety recovery that are legitimately helping tens of thousands of people around the world right now. There's also a free morning newsletter called The Anxious Morning. All of those things can be found all the time on my website at TheAnxiousTruth.com. So go check that out. Evaluate yourself of the free resources. And I will ask you that if you are enjoying my work and you're enjoying this podcast and I'm helping you in some way, then you would like to find a way to help keep it free of advertising and sponsorships. Because frankly, I'm tired of turning down money from the anxiety bracelet people. You can find all the ways to support my work at the anxioustruth.com slash support. Never required, always appreciated. And yeah, I just appreciate you guys no matter what you do. So here we are in episode 216. Really and truly, I should have done this episode a couple of years ago. I've waited way too long to do frequently asked questions. These are the questions that get asked again and again and again.  And then I also asked for help from some of my favorite people in the world, the admins and moderators in my Facebook group. Like what are the questions that we hear all the time in the group? That group is approaching 10,000 people. It's very busy. And so we get these questions all the time. So in the eight years that I've been doing this podcast, these are the questions that I get asked again and again and again. So the reason why I'm doing this episode and then next week, episode 217 will be part two of the frequently asked questions is so that we can put them all in one place and you could just pop on over to these two podcast episodes or the corresponding YouTube videos on my YouTube channel and just get those answers if you need them. It'll just be an easy place for us to point people. Hey, here's the top 20 questions that we get asked. Go listen to this. So let's get into it. The first question that I'm going to cover and I'm going to do these pretty quickly, I guess, because I don't want this to be a really long episode. I get asked all the time, am I, Drew, are you fully recovered or do you experience anxiety or panic attacks anymore? And the answer to that is, hell yeah, I am 100% totally completely recovered. I do not have any anxiety disorders anymore. I am completely confident in saying that, that is no lie. Now, does that mean that I never experience anxiety or panic? No, it doesn't mean that at all. One of the things that you will learn if you're just getting familiar with this work that that is not what recovery looks like. I will tell you that I can have an anxious date now and then because I can experience stress and sometimes stress is anxiety for normal healthy human beings. So yeah, sometimes I feel anxiety, but all human beings experience anxiety sometime. I'm just not afraid of it anymore. And that's the difference between anxiety and anxiety disorder. Can I have panic attacks? Sure, I might have a couple of panic attacks a year. Now, it's been a long time since I had one. The last time was probably eight months maybe ago. I tried to document the aftermath of that on my Instagram account. If you follow me over there, it's a highlight in my stories. But yeah, I could, I could have a panic attack today as good as possible. I just don't care if I do or I don't when I prefer not to because it's disruptive. But how do I know that I'm completely and utterly recovered and that I do not have an anxiety disorder anymore? That I don't care. I just do not care whether I panic or don't panic. And I don't care whether I'm anxious or not. Because anxiety is now occupies a regular normal healthy space in my life. So that's the difference between anxiety and anxiety disorders. I do not have an anxiety disorder. I'm no longer afraid of what I think and how I feel. Nor am I worried that I might be anxious or panicky tomorrow. Because even if I were to panic right after I finish recording this podcast, it will start, it will peak, it will end. The whole thing will be over in about 10 minutes. I'll feel shaky for another half hour or 45 minutes and I'll get on with my life. And that's recovery. And that is me. I am fully recovered 100%. I'm not lying. I swear to God. So the next question that I get asked is, full recovery actually possible? And well, I just kind of answered that. So yes, I am 100% fully recovered.  I would bet you every physical asset I have in the world that 100% of them would find no diagnosis to be had. But it's not just me, right? So I don't want to say that, well, because I'm recovered, then that means everybody can recover. I just have seen too many people, hundreds, thousands of people over the years that I've been privileged to interact with you guys who have also reached a state of complete and full recovery and will tell you the same thing that I just told you. Sometimes they get anxious. They might panic now and then. They might have intrusive thoughts now and then they might experience anxiety sensations now and then, but they are 100% fully recovered from their anxiety disorder. So yes, I promise I would not spend the time that I do on this if I did not fully believe and see evidence every day in a large population of people that full recovery is in fact possible. It is. It's possible. I see them every day. If you are in my Facebook group, you see them every day too. You just might not notice that or you might be skewed and thinking, well, this person had a panic attack. I have been told I'll use my impersonal experience.  What's the point if you still can have a panic attack and they're missing the whole thing and they can have that opinion if they want. That's okay. We won't see eye to eye, but sometimes the fact that you're so desperate to never panic again, you're so desperate to feel better, you'll discount what recovery actually looks like right now. I get that. That's okay. You're getting there. As you work it down the road, as you get better at the process, you'll start to understand what it really means and you'll see, oh yeah, people really do recover and I could be one of them. I promise. Full recovery is not only possible, I see it every day. Just about every therapist that you can find in the world that specializes in treating anxiety disorders will tell you that, oh, sure, yeah, it's fully possible.  That sometimes gets debated because just like with anxiety, you may have thoughts, you may have intrusive thoughts now and then they may pop up, especially when you're stressed, but even then, even people that say, well, there's no cure for that, will tell you, but you don't have to be crippled by it anymore and that's recovery. So that's question number two. Question number three, excuse me, this is a bit of a loaded question and you guys know that it's something that I don't spend a whole lot of time talking about, but I have to address it because it comes up all the time every day. And question number three is, can I recover without medication? So I will, if you are really interested, I did three part series in this podcast about a year and a half ago, I don't remember which episodes those are. If you just go to the anxioustruth.com and use the search tool and search for anti-depressant or SSRI, you'll see those three episodes. I told the whole story. Can I recover without medication? Yeah, yeah. Now, let me preface this by saying that if you believe that you are better off in medication and you think that you should just take that for the rest of your life, I am still going to 100% support you as one human being to another. I completely respect your ability to make a decision that you think is best for you 100%. So I'm going to say that it is possible to recover without medication, but please do not tell me that I'm med shaming everybody or anybody. You may choose to take medication and that's a perfectly valid choice. What I'm saying right now doesn't make, that doesn't make what I'm saying untrue and it doesn't mean that I'm invalidating your path, but I get asked, is it possible to recover without medication? And the truth of that is, is that I have, besides me, again, hundreds and thousands of people that I've seen do it. So what am I supposed to say? The answer is yes. Yes, it's there. The evidence is right there. I'm evidence as are these hundreds and thousands of people that I see all the time. Again, if you were in my Facebook group, you know people that have recovered without medication.  Sometimes it was pretty fast. Sometimes it was a struggle. But yeah, you could, people do recover without medication. So if you are taking meds now and you're hoping one day to not, I get you because that was me. That used to be me. Yes, you can come off it. Sometimes it's difficult. That's for sure. But is it possible to come off your medication and fully recover? It is possible. So the answer to that question, can I recover without medication is I did and many, many people do, but your circumstance is yours and you get to make the decision that you think is right for you and everybody should respect that. All right. So that's all I'm going to say about medication. Please don't at me and tell me that I'm med shaming anybody. I'm not. Excuse me. If you want to take medication and you think it's best for you, go for it.  So the fourth question is not really a question. It's more of a statement. And this is a thing that people will kind of not throw at me. They're not being mean. I understand. And that is this statement. You know, that's easier said than done, Drew. And I, and I understand it totally is, it completely is. This is all easier said than done. But I will point out that I never talk about it being easy. In fact, I talk about how hard it is all the time every single day. I will validate that this is very difficult. The recovery plan that I'm always talking about. And I'm not the only one I didn't invent this. Remember, I did not invent any of this. I just seem to be good at relaying it to people and explaining it. Go me, I guess. But I didn't invent this. But nobody who's in the business of treating anxiety disorders, of being an advocate, whatever it is, and talks about the things that I talk about and believes in this approach, nobody will tell you that it's easy.  This is hard. The plan and the concept is simple. But the execution is hard. It is hard. And I've done a podcast episode about that. Now, if you go to the anxioustruth.com slash 216 in the show notes of this episode on my website, I will link the episodes that I'm referencing here. I did an episode dedicated to that. Like, why is recovery so hard?  First and foremost is you have to be brave. You have to face your fear. It's counterintuitive. It's the opposite of what you want to do. You're running toward discomfort. Nobody wants to do that. So when you tell me that's easier said than done, my answer to you is correct. That is correct. I never promised you easy. I never talk about easy. I talk about it being hard all the time. This is easier said than done. It's a simple plan. It's really hard to execute for a variety of reasons. Right? So that's not question for its statement for how's that? So number five in the hit parade here and I frequently ask questions in this episode is how can I be sure that this really is just anxiety? This is definitely a top five question. I hear it all the time, but how can I be sure that it's just anxiety? So let me put this into context.  And again, maybe you've been to the ER or the A&E like you guys call it in the UK. Maybe you've been to the emergency room and the hospital again and again and again. Maybe you've been to 16 general practitioners and a bunch of specialists and you keep asking for different tests and you always need to, well, what about this? Let's do about this symptom. You know, I mean, I bet you check that out. So the context that I'm talking about right here is that you have gone through all of that and you have been told by a team possibly of medical professionals that there is nothing wrong with you right now. This is anxiety. So that's the question that I'm answering, right? So it's okay to get yourself checked out. Everybody does it. When new things come up in your body, it's okay to check that out. There's no crime in that. There's nothing wrong with that. But once you have been checked out and given that medical clearance, how can I be sure that it's really just anxiety? The doctor keeps telling me that. Everybody keeps telling me that. Drew, how can I be sure? The answer to that question, this is a sucky one. And I did an episode on this too, so I'll link that in the show notes of this one. The answer is you can't ever be sure. That's true. You cannot ever be 100% certain, but you don't need to be, right? So people who are not suffering in the grips of, of disordered anxiety and the irrational fear that comes with that and the distortions and magnifications understand that they are not living in certainty either. They are just willing to be certain enough. And I did a podcast episode with Sally Winston where she talked about that. Her and Marty Seif wrote a book called Needing to Know for Sure, which is a great, great book that I highly recommend. And she talked about being sure enough, like air quotes, normal people. And I know you can't see me because there's no video in this episode, but so-called normal people are sure enough. People with disordered anxiety can never be sure enough. But the reality of this is, is part of the recovery process is that you are learning how to be sure enough. And in the episode that I did entitled how can I be sure this is really anxiety, I went into a thing that I call life math and I talked about this and the distortions and magnifications that, that really overblow the risk in your mind right now. But as you go down the road and you become more and more recovered and a little bit closer to back to so-called normal, that life math goes back to a normal state. The risk is no longer overblown and you learn to be sure enough again. And trust me, that is a state that is perfectly okay. That's the normal human state. How can I be sure that if I have a pain in my chest after a stressful day that it's not a heart attack? I can't be 100% sure. I can't, but I don't have to immediately assume that it is a heart attack and go into immediate emergency mode. So that's the answer to that question. How can I be sure you can't ever be 100% sure of almost anything in life, but you can learn to be sure enough and you can learn when anxiety goes back to a healthy position in your life to navigate that uncertainty more productively and more effectively so that you know, yeah, it's time to call for help. It's time to go see a doctor. You'll know. Believe me, I know now. Back then I had no idea. I thought it was always time to see a doctor and I'm sure you do too right now. And it seems super scary to not see that doctor, but you'll get there. So let's move on to question six. Where are we? 15 minutes. How can I be brave and face the anxiety without running? Look, this is at the core of everything that I talk about, right? This is about going toward the anxiety or allowing it without resistance. I use the term surrender. Josh Fletcher talks about willful tolerance. Claire, we talked about acceptance and floating. So we are allowing this scary stuff, the scary sensations, the disturbing thoughts, the OMG thoughts, the catastrophic thoughts. We're allowing all of that and we're facing it and allowing it to reach its peak so that it comes back down naturally and we can learn how I can navigate through this. I don't have to run from it, but that requires courage because and I'm going to do a podcast episode on this shortly. I'm going to dedicate an episode to the fact that you will be afraid. Yeah. Yeah, you're going to be afraid. You're going to be uncomfortable. You're going to be vulnerable and unsure and uncertain. And those are really tough things to just deal with to just sit in and allow and people will ask me all the time, but how can I be brave and do that? And the answer to that is I can't tell you how to be brave. And a lot of times it done and I've done episodes on this to bravery. I've written my morning newsletter the anxious morning. I did a whole series on bravery. How can I be brave and face anxiety without running? There's no lessons on how to be brave. Just gain an understanding that brave doesn't mean you're not afraid.  So that my best tip for how to be brave is to first start with an understanding that brave means that you're afraid and you take a leap of faith that you can you'll be okay even if you're afraid. That's what bravery is. So a lot of people are convinced that like, well, I'm not brave because I'm still really afraid. Yeah, you're going to be afraid. Bravery doesn't mean not being afraid. It means being afraid and doing it anyway. And before I move on from this question, I need to clarify that this is not I mean, yeah, there's that old I don't even know where it comes from. Maybe it was a book, self-help book, feel the fear and do it anyway. Okay, yeah, kind of like that's a gross oversimplification do it anyway. Okay, a little bit of an oversimplification simplification. Just do it, you know, like the Nike slogan, do not ever let anybody tell you that my message or the message of anybody that sounds like me is just do it. That that frosts me that that grinds my gears in a big way. Recovery is not just do it.  No one's telling you to just do it.  This is hard. Being brave is hard. And it's nuanced and you'll be braver on Tuesday than you are on Wednesday. And then maybe you'll be brave again on Sunday. You don't know it waxes and wanes. So just allow all that like do the best you can. Sometimes bravery is very imperfect. Most of the time it's imperfect. That's okay. But none of this just boils down to silly stuff like just do it. Hate that. Don't like that. It's very invalidating. Okay, so the next question. This is a big one. And this is also a sensitive topic. Don't don't I need to find the root cause of my panic attacks to get better? Sometimes the word healing, don't I have to heal to stop my panic attacks? Well, here's the deal. When you are now afraid of the panic itself, and I've talked about this, I've talked about this in some of my earliest episodes, anxiety is physical anxiety disorders are cognitive. I've explained how these things come to be in the evolution of what an anxiety disorder looks like. But the crux of the matter here, don't I need to find the root cause? Don't I have to heal my pain or my suffering in order to stop my panic attacks? The answer maybe. But if you are now primarily concerned with the fact that you are anxious, then then you have a different problem. So you may just have that problem in my life. That's the only problem I've ever found. For whatever reason, I started to have panic attacks. I don't know why I may never know why. But guess what? I got fully recovered without ever finding out why. And I may never know one day I may know I don't know. But once I was only afraid of the next attack, once I became afraid of my own heartbeat, my own thoughts, my own emotions, my own lungs, my own legs. Once I became afraid of the state of being anxious itself, then if there was some sort of root cause or pain trigger, it didn't matter anymore. So the litmus test here is, what am I afraid of? Right. So if you walk out of your house and you experience panic because you have been assaulted and you feel unsafe because of the memories of that assault, then yeah, then that's a root cause thing for sure. I would never ever invalidate that. It's true. But if you started that way and are now just afraid that, well, if I walk out of the house and then I don't like how I feel, that has become the primary fear. Well, now you have two problems. You have to work on the disordered anxiety part, and then maybe there's some healing, some trauma work to do. Yeah, that could be more than one thing can be true at one time. So when I say that you do not need to find the root cause of your panic attacks or your anxiety to get better, I'm talking about a situation where you have learned to be afraid of your own body and thoughts. Right. So in that situation, the root cause kind of doesn't matter anymore. It still might be there. And one day you may do that work. Maybe you'll do that work simultaneously as you're doing the anxiety to start a recovery work. Could be people do that, but to stand on your feet again and no longer be afraid of your own heartbeat, which is the thing I use all the time. No, you don't need to find a root cause. Because whatever that root cause is, did not make you afraid of your own heartbeat. It may have been the trigger that caused your heart to beat faster in those first waves of anxiety, those first panic attacks, but now you're afraid of your heart itself. So the root cause is on the back burner now. Sorry, it is. And the beauty of some of this process is many, many people in our community come to this process and figuratively metaphorically, they're on fire, they're burning. They're burning.  I can't leave my bedroom. I cannot even walk to the other side of the house without panicking. I have to sit in the dark all day. I'm super sensitized. I can do nothing. I just panic, panic, panic all day long. I'm anxious, anxious, anxious, the thoughts, the thoughts, the thoughts. And they stop digging for root causes. They start doing this kind of work and they put the fire out. And then they discover like, okay, I'm back to a state where now maybe I could do some of that root cause work. I see that every single day. And for those people, they have very difficult, but sometimes very rewarding journeys and experiences. But digging for a root cause, because everybody just assumes that panic is caused by some sort of unhealed pain is really could be a very damaging narrative in the anxiety disorder community. So no, you don't need that.  I'll say it. It's okay. I can say that. So that is the answer to the root cause question. I've talked about this all of the things I'm talking about today. I've written about that were in my books during other episodes of the podcast or in the morning newsletter and they're in my social media content. They're all there. So let's move on to the next question. Another sort of hot topic that I catch a lot of heat about why don't I talk about things like nutrition or diet or supplements? I get asked that I don't understand drew it's a mind body thing. Everybody loves mind body loves mind body. Listen, I have no problem with mind body. I'm cool with that. I don't believe that the fact that there's a connection between your mind and your body is news. Like we kind of know this already. It's not news. It's not profound. It doesn't necessarily inform the recovery process because just like my answer to the last question, if you are afraid of your own heartbeat or you have thoughts that you can't necessarily unhitch from and they are dragging you up and down the street every day, even though you know they shouldn't and you know they're not true, but you get dragged around anyway. If you're afraid of your own breath, if you're terrified to be alone because what if something happens and nobody's here to save me because I might panic and my anxiety might be dangerous this time, then there is nothing in your gut biome that's going to make a pill of beans a difference about that. Now this is not to say that I don't believe in taking good care of your body. We should all take good care of our bodies. There's nothing wrong with that whatsoever. Again, these are not mutually exclusive things. I don't talk about diet or nutrition or supplements because everybody should take care of their bodies. But in this paradigm that I have embraced in my life that many, many of us in this cognitive behavioral approach to anxiety disorders have embraced, that doesn't enter into it really.  Don't be unhealthy. Take good care of yourself as best you can. But I'm going to tell you right now, I have run across hundreds and hundreds of people that have fully recovered on a steady diet of sugar processed food and cigarettes. They still got better. They probably have terrible gut biomes, I'm guessing. I'm no expert on that. But the reason why I don't talk about those things is because even though you feel anxiety physically, an anxiety disorder is not a physical problem. Is it possible that, I don't know, something in your leaky gut syndrome or something caused your initial panic attack? Yeah, maybe. But now you're afraid of the attack itself. So this is why the community is full of people who spent just gobs and gobs of money and all kinds of supplements and herbs and special diets and programs who still are having a problem. They may have incredibly well balanced gut biomes. And I know I keep going back to that. You know, they're treating that air quotes second brain as best as you as we know to treat it feeding it the most, you know, whole organic foods and supplementing properly, but still can't get better. There's a reason for that. There's a reason for that. So that's why I don't talk about nutrition or diet or supplements because to me, it's a red herring in recovery. It's a thing that everybody should take good care of. Take please take good care of your physical health, please. Like I would, you know, advise everybody to do that. But chasing diet supplements, herbs in recovery is a red herring. It leads us down paths. We don't need to go and it becomes frustrating because I'm guessing that for every 100 people listening to my words right now, there are at least 35 of you that have a closet or a box or a big plastic container full of at least 300 US dollars worth of vitamin supplements, herbs, special diets, magnesium powder that you all were just hoping were going to be the answer. And I'm sorry that they weren't. But that's why I don't talk about this because it's somewhat irrelevant in recovery. But please, please be healthy. Please take as good of care of your body as you can. Okay, so question number nine, and then we're going to do this one and then one more and we'll wrap it up. Why don't I, no, no, I'm sorry. Question number nine is why do I need a recovery plan? So if you read my book, the anxious truth, which is my recovery guide, you'll I talk about having a plan all the time. Like, why do I need to plan? So I know this is confusing for a lot of people, especially we'll talk about this in a question next week in episode 217, like, but I don't have panic attacks. I don't know what my exposures are. So what would my plan be? I understand that's confusing. But why do I say that we should have a recovery plan? Look, you cannot plan every second of your recovery. So some people here plan and they think that they can literally plan every hour of every day specifically to optimize the recovery. No, you can't. This is you can't become a robot. But the reason why I say we need a plan is that if we do not have a plan to follow that informs the actions that we will take, we will too easily fall into only acting based on how we feel. We'll only challenge ourselves on the good days when we're feeling better. That's bad that we don't learn anything when we're feeling better. We will make our decisions based on our emotions, our symptoms, our thoughts. We make a plan so that we can put some objectivity into that. I woke up this morning and I'm anxious as hell, but my plan says that I go and do my exposures in the morning. So I will go do that. So a plan injects some much needed two things much needed objectivity into the process, because odds are if you're still kind of lost right now and don't know what to do, you are making all of your decisions based on subjective judgments. How do I feel? What does this mean? What do I think about this? What might be wrong? Oh my God, what could this be? That's all subjective. We need objectivity and a plan gives us objectivity. And when we are in an anxious state and we are frantic and beside ourselves, we are terrible decision makers. So a plan gets us out of the business of making decisions on the fly, right? So American football teams and I've talked about this all the time create playbooks.  That's just scripted, done. They have playbooks to tell us in this situation we run this play, in this situation we run this play. Yeah, there's some creativity there of course, but they don't wait to make it up on the fly in the heat of a game. And this is the same reason why I talk about having a recovery plan.  And then you wind up in that situation where it's like, I'm doing my exposures. Oh, well, when was the last time you do the driving exposure? Well, I was out on Friday and today is, you know, Wednesday. But that's not exposure, that's interrupted avoidance. There's a difference and not to get into the details, but having a plan helps us stay clear of that trap. So that's why I say we need a recovery plan for objectivity and to get yourself out of the decision making game, minute by minute, when you're suffering and when you're not feeling good, make the decisions ahead of time and then execute those decisions no matter how you feel. A plan does that for us. So question number 10, which will be the last one for this week. This is always one of my favorite ones. And you guys have heard me say this before. This question is any tips for dot dot dot fill in your symptom, fill in your scary thing. Any tips for nausea, any tips for dizziness, any tips for depersonalization, any tips for a metaphobia, any tips for, you know, I can probably go for another 15 minutes and name all the specific things, any tips for the that breathing feeling, any tips for that my nose getting tingly, any tips for feeling like, you know, having a panic attack at night, like, no, no, I don't have any tips for those things. I never have tips for those things. The reason why I don't have tips for that those things is that they're all the same fear, right? So anybody who has ever gone down the road of trying to address each individual fear, like today, I'm afraid of my heart. This is a big one. Any tips for cardiophobia, but how do I overcome a fear of my heart? And at the very same time, there are three people asking me how they overcome heart fear.  And how do they overcome that? And then there's three other people behind them that are talking about that short of breath air hunger feeling. And that's the worst for them. And they want to know how to overcome that. But the answer is the same all the time. In the Claire Weeks world, and that's really what launched this holding for me, Dr. Weeks talked about accepting and floating, letting time pass. It's the answer for all of them. Even though I know that the thing that you want special tips for right now feels much scarier than the other things. And because it scares you more, you think it's worthy of a special approach to try to specifically address that fear. But especially if you knew it this game, look around at the people who are further down the road from you. And almost with that question, they will tell you that when I get over one fear, another one often takes its place. So this is why that I did a podcast episode about following the principles of recovery and not just instructions. I'll link that one in the show notes anxious truth.com slash 216 for the show notes of this episode. I talked about that then learn the principles and apply the principles of allowing accepting floating willful tolerance surrender all of navigation. Right. He did a video with Lauren Rosen not too long ago. We talked about the thing the tools that we use in recovery are not tools of eradication. They're tools of navigation. So I know in my own personal journey, as soon as I learned to navigate air hunger, I was able to use those navigation skills when I would have PVCs and skipped heartbeats. I was able to use those navigation skills when I experienced derealization or dissociative state. So I could just forklift the same navigation skills across multiple fears and then it all became so obvious and anybody who's down the road and closer to recovery will tell you like, yeah, I thought they were all special and it turns out they weren't. So that's why the answer to any tips for and then you insert your scary thing there is always the answer is always the same. And I say it again and again and again. I know I start to sound, you know, dismissive or flippant. And if you're in my Facebook group, you see me post this at least once a month. Special reminder, no symptom is special. None. No symptom is special. I know you think that your symptom is, but it is not. It is not because like I said, if your particular thing is that you're afraid of your heart and you want to throw down like, no, this is the scariest one.  Like they will throw hands with you because they will insist that theirs is worse. And the people that have air hunger will insist that theirs is worse.  No, but this one is this is special. How could you not have a tip for this? I can't tell you the number of times that I've had somebody say, I would pay to have a rapid heartbeat. Like I'm so afraid of my breathing that I would pay to be afraid of my heart. I have had people say that I wish I was dizzy. I wish I was dizzy. I'm so afraid of my heart. I wish I was dizzy. That must be a walk in the park. That's easy. See what happens. So that's why the answer to any tips for is it's all the same tip. You're going to have to work through navigating through the thing that you are afraid of to learn that I don't have to be afraid of it. It's super disturbing and uncomfortable and all of those things, but not worthy of an emergency response. And when you learn it for one fear, you forklift those skills to other fears, and it becomes portable across multiple fears. And then when I say all your fears are one fear becomes painfully apparent like holy cow, he was right. So if I can get through the air hunger, I can get through the dizzy, I can get through the tingly toes, I can get through this and get like all of the things. Okay, they're nothing new. It's just like, Oh, thanks, I need to throw another one at me. No problem. I know what to do with this without needing specific instructions for, Oh, I need special breathing instructions. Now I need special dpdr instructions. Now I need special nausea instructions. You don't you need principles, learn the principles, apply them across multiple symptoms and fears, and you're good to go. So no, I don't have any tips for and that is part one of our frequently asked questions. We did 10 questions today. I'm going to do 10 more questions next week and podcast episode 217. So come back for that bookmark it. If you're on YouTube and you're listening to the to it on YouTube, like favorite the video, like when you want to ask these questions again, come back here, like listen to these again. And that's it. So I'll be back again next week. You know the episode is over because music, that's after glow. It's a beginning and end of every podcast episode. So he's written by my friend, Ben Drake. It is sort of inspired by this podcast and is a special song for both Ben and I. And I appreciate that he lets me use it. You can find Ben and his music at Ben Drake music.com. So go check him out. And if you are listening to this podcast on Spotify or Apple podcast or any platform that lets you rate and review, leave a five star rating or whatever the top one is, and then take two seconds and maybe write a quick review because it helps other people find the podcast. If you're consuming this content on YouTube, then like the video, subscribe to my channel, hit the notification bell so you know when I publish more, leave a comment, I dig all that. And yeah, I think that's it. That's part one of our frequently asked questions. I hope it's been helpful. I will be back next week. I do know what I'm going to be talking about. We'll do another 10 questions to wrap this up. I will see you next time. Thank you for your attention. And I will leave you as I always do with a reminder that this is the way


So today we're going to talk about camera testing from Java developers perspective, so post-tron I are Java developers at PayPal, and sometimes the feature we created for PayPal will affect the terms of flows, and we need to write hundreds of end-to-end test cases to cover these flows to make sure nothing is broken. So there is a Java automation framework called C-Lion, and also we are Java developers. We don't really like that framework because if we do write the test cases in Java, and Java is a compile language, so you have to make a change, compile it, and run it, so you cannot really add a breakpoint somewhere and just add one line of code to see how it works and continue running the code. It's not so easy for debugging, and we want something that is a rebel, and another thing is Java code is not so reviewable by the protagonist. So they create these user stories for us, and we want to have something that is like English, so they can review these test cases to see if the feature is properly delivered, and nothing is Java is kind of verbose for testing purpose, so you need a proper IDE to write Java code. We don't really want to have IDE when you write test cases, so because of these reasons we decided to use Ruby with Kavibara to help us on the functional testing. Just in case if you don't know what is Kavibara, this is Kavibara. It's about this big, and they are very heavy. Yeah, I read it on Wikipedia, I think they are crap, and here is a picture of two Kavibaras hugging each other, and here is a picture of Kavibara hugging a cat. So what is Kavibara actually? So basically Kavibara is a Ruby library that you can use to simulate how an end user interacts with your web application. So here are some examples. So if you want to open up a browser and visit some URL, you can use the visit command here, and you can also click on the links by using the click command. And you can also fill in text boxes with Kavibara and interact with radio buttons, select boxes. They are very convenient, they spot all kinds of user operations, and you can query if the web page has some element. So you can add this page, has content, something at the end of the test case to verify if the test case is successful. And then the domain specific language we are using here is RSPECT. It is a behavioral driven development tool for Ruby. We also use Cucumber in some other projects, but mostly we are using RSPECT for our test cases. And here is an example of how RSPECT plus Kavibara script looks like. So first we have something called a feature. So in this example, the feature is user login flow, and inside the feature we can define multiple scenarios. So the scenarios I have here is, as a user, I should be able to login to my account. So these scenarios are like the user stories created by product owners, and inside the scenario we define the steps to verify the scenario. So first, because what we need to do is to do a login, right? So first we open up the PayPal website and click on login and fill in the email address and password, and click on login again. And after you successfully logged in, we will see a welcome message, so then the test case passes. So if you look at this script, it's just like English, and it's very clear, it's very simple. Even the product owners who doesn't really code, they can understand what this means, and they can use this as acceptance criteria for the features they want us to deliver. So I just run a demo of what this script is doing. So first it opens up the browser and visiting the PayPal webpage and clicks on login and fill in the password, and after successfully logged in, after we see the welcome message, the test case passes, just like this. Okay, so then we created this thing called Autobot. So what is Autobot? It's basically an aspect with Capybara plus PayPal capabilities, and it's also Rapples, so it's very easy to create new test cases, debugging test cases with our Autobot framework. So Autobot basically has four parts. The first one is acceptance. So basically in acceptance, you can define the flows and steps of the test cases, like how you're going to do express checkout, or how you're going to do onboarding, stuff like this. And the next part is seed files. So for seed files, the test data we have, they are things like test accounts and expected contents are stored in the seed files. And for different countries, we have different seed files. So we can use the same test script for different countries just by selecting different set of seed files. And then we add a lot of PayPal-specific helper functions, functions like to help you to log into your PayPal account to edit your PayPal account and some admin operations. And we also add support for REST, RPC and database operations. So it is very easy to call the PayPal REST APIs with Autobot, and you can insert, validate and update your database throughout the world easily. Hi. Now I'm going to show you some demos to show you why we really love Tabibara. So for the first video, here I will show you how we used to write tests in Java. So this is a code in Sela and our PayPal framework. So as you can see, this is a very complicated looking piece of code, but actually that's very simple things. It's just go to PayPal website, check for some elements and then interact with the website. Okay. So now let's run the code to see how it goes. So as you can see, similar to Tabibara, it also opens a website and then you will try to visit the URL and interact with the page. So it looks like the test failed, it doesn't do anything because I forgot to click on the login button. So now I need to get the ID of the button and then stop the test, go back to the code, add the declaration for the login button and then after that, I will need to go down and add the code that actually clicks on the button. Now that I fixed the code, I will run it again and hope that it will work. Let's see. Okay, so it opens the page, but it looks like it still doesn't do anything. It looks like I added the click on button in the wrong place. I checked for the content before I click on button. So now again, I need to stop the test, move the login button piece of code around and then actually I need to add a light way for the button to show up. Now that I hope I fixed that, I need to run it again, hope that it works this time. Is it like the compilation? Yeah, it's compile and then run. But the light between the screen and the browser? Actually, I think it waits for the browser to be ready. I'm not sure what it does. Okay, so it looks like the test passed. Okay, so now that you see how we used to do it in Java, now I will show you how we write and debug our code with Autobots. So here I will do the same thing. I have the PayPal website. Then the test will fill in the email and password. So here's the code. And yeah, it will try to do the same thing as the Java version. So now I will try to run the code. And you can see it opens a new browser. And again, I discovered that the test failed because I forgot to click on the login button. So now what I'm going to do is I go back to the code. And I will add a breakpoint to the code. I will try to fix it interactively. So now I save the code and run it again. It will stop at the light by not trying. Yeah, and it stopped here. Then now I can experiment with the code. I can try to click on the login button. Okay, so it looks good. Now I can continue with the test case. So you will see the improvements. So first of all, in Java, it's very verbose. You need to have a lot of code to defy all the page elements. And then very long methods to interact with the elements. And also another thing is in Capybara, we have the repo in which I can test and write the code interactively. So it makes me, it costs less time to fix the code. Okay, so another feature that we add to Autobot is this one which I'm going to show. So this thing is quite easy when you have a simple page, but it gets more complicated when you use a lot of Ajax and your JavaScript goes serve some web server and the server send back some data. So it's really hard to know what's going on unless you can see all the HTTP requests and response. So to deal with this, we use Firebug, which is a plug-in for Firefox. So now to enable Firebug, I just need to add this one line, which requires drivers Firefox.rb and then now when I run the code, it will show a browser and you can see Firebug is enabled, it's the orange thing in the left, in the right corner. And below you can see all the HTTP requests and response of the page. This was very helpful in one of our projects where we need to test that the JavaScript in the page actually send a request to one of our checking servers. So with Firebug, we can export all this information into a JSON file and then we can use that information to test if the JavaScript actually does the right thing. So to sum up why we love Kavira, the first thing is the repo. As you can see, it helps us to write code very easily. And the next thing is really easy and fast to write. In Kavira, there's only a few comments like visit, click on the page to have some elements. So it's really easy to write. You don't need some fancy IDE to write the code. And the last thing is very readable. So that concludes our presentation. Thank you for listening. And now it's your turn. Actually the script I have written is actually that script will set up the Firefox so it adds the Flux in to the... So it's a custom script? Yes, it's my script. Actually you can Google that, but it's not very... Sorry, I've noticed that all the tests were running against the live takeout. Do you guys also use Kati Bharat to do like three shipping automated tests? So usually in PayPal, we test in our test environment. Some machines that run a version of the PayPal website should be updated. So we test against that. We do not test against the real PayPal website. Have you guys tried using building custom functions for a category to... Like if you've got features that you regularly test so you can just plug in one line into your category test and that feature will always be tested the same way instead of you having to write out the tests every single time. Do you guys have experience with that in your setup in PayPal or have you gotten that far enough? Yes, we did that. So we have some basic page like Login which most of the test gates go through. So we have methods for that. And for something like checkout flow is very common in PayPal so we also have some helpful functions for that. Do you make use of logging very much along with your Kati Bharat? So besides the feedback with Kati Bharat you can also look at your logs. I mean coming from Java, I assume you guys are interested in looking at rings of logs for such long time. It's very helpful for helping with debugging and figuring out what we want. As an alternative to the Firefox plugin that you just demonstrated which is very unique by the way. Thank you. So in February we have the screenshot. It automatically takes the screenshot where it fails so we buried up. We mostly rely on that. Another thing is for me I don't want to read too many logs so I write my own logs. So for most of the helpful functions I write some simple steps like it goes here, it goes here, it goes here but it's not very full, too many logs. It's just basic logging to see. So we do have some product owners who are reviewing this. They didn't write this kind of test but they can review this as the case is to see if the feature they want are properly delivered. But they don't write this test. We use Kati Bharat in test. See if we can get some genuine log JavaScript because the problem with see if we can get it set is that it gets to be logged into JavaScript sometimes you need to worry about something that will happen before running. Like in the case that you should show that if you wait for the page to load you need to go to the next page but in single page distribution all you do is wait for something to do. When you click a button, a dialog opens instead of going to the next page can you do that? I think it's very, very hard to do with that. There's another code waiting for Ajax. Yeah, it says wait for Ajax and actually when you do with just most of them you just need to wait for some text to power up that's what the user sees. Basically when you test with Kavel you try to simulate how the user interacts with the page so most likely when somebody shows up then you just need to wait for that element to be present on the page so that's the basic usage of Kavel Kavel can inject JavaScript you can run some JavaScript code inside the browser so if your code has something like when you done loading some data you set some variables and in your Kavel you can check Also for a follow-up to the non-technical users really code Ruby has the advantage of being so convenient to do it nicely with business analysts maybe not the end owner of the product and the business person that suits the way up top but they agree with the other ones you might probably have business analysts that read most of our code when they're confirming that things are working because Ruby is so nice they can follow it as long as we use the right abstractions so I think it's a good thing to think about that Are you agreeing with it here? So basically you have a business analyst that is sufficiently frustrated with the app and he finds that the code is actually easy to read and he often points you in the right direction how to fix it I'm not recommending that you frustrated then that's bad I agree with the guy who lives in here like we have our business analysts that actually reads our source code sometimes a lot of times it's when someone reports a bug and she can't see the new layer like another suspect or something she'll read and find that there's an in-conditioner blocking it and you're like hey, why do you write an in-state block it's sufficiently readable enough to read if something's happening, block this I think that's the wrong business logic so she helps us a lot by reading our source code try that with your 5-3 hands I find it interesting that you test for the JavaScript to make a call to your server using your feature test I'm curious why you chose to use a feature test to test for that instead of maybe writing like a Jasmine spec to make sure that at a unit level you're making that call when that function executes so you mean why don't we write a unit test to test the JavaScript yeah, to make sure that your function is actually calling out to okay, let me rewind back so when I think of what a feature test is doing it's trying to drive interaction with the page and something like testing for an HTTP call seems like a unit level test and instead maybe you'd want a test to see like can the user interact with the page that I would expect that they could and so I'm curious as to why you're testing for the call to be made and the response to come in instead of like maybe an interaction the thing is for us we don't own that piece of code so it's hard for us to try that unit test for that but we still need to make sure that it works so we need to try that so you can't write the unit test because we don't own some team are responsible for some piece of code so we cannot do whatever we want with those pieces gotcha okay, I'm going to wrap up the discussion at this point for now but if we have more questions please approach the speakers later on afterwards would you be willing to share the slides and for the sake of those of you who couldn't text you the call okay, sure I'll talk to you guys but maybe that would be helpful for us to make the unit test thank you so much


n infinite variety of potential filters right so you have some degree of structure in terms of what things are being tried and what things are then learned right so there's no there's no requirements on it whatsoever they start as uninitialized parameters and they become something at the end of it and so that's that's the whole revolution here with all this is that um decades ago the standard neural nets you had to come up with your own parameters that you thought were going to be useful to help you make your predictions um and humans in fact back when um when deep neural nets were first introduced the filters were hand chosen they weren't learned at the time and so um people thought that they knew better right they they studied these systems forever and they thought well I can reduce that to some equation and I put it in there it turned out that when you let the system decide what to do optimize end to end that it does better performance wise so um yeah but there is a lot of trial and error and and and even if the end result looks like a beautiful machine learning like plot with all the fully connected layers and stuff there is a lot of trial and error in the architecture of how you go from inputs uh to outputs yes um so um so that's a great point um there's there's a lot of trial and error but um I would say you have to ask at what level do you do you care about this uh computer scientist cares a lot more about this than than a geoscientist would um I would say from my experience with a lot of this is that um getting the type of model correct framing the problem the way that you want it to be is much more important than tuning these numbers and other things so you can once the model is is in the right general structure so it's what exactly you even want to predict in the first place and that kind of thing um it tends to get you very close to the right ballpark um without extensive need for for tuning of all this stuff of course you can always get better by searching a whole primer space but that's from my perspective that's less important so then I guess the key is that you have a sufficiently large quantity of data that whatever feature you might want to be identifying is is there an enough repetition in the data that it can be found essentially I would say that's that's true yeah so you can't learn like you're not going to learn a feature if it's not in the data right these data driven methods it really depends I think another big aspect of it um sort of building on what Zach was saying is a big uh piece of this is actually putting together the data sets and getting sort of the data sets in a state that where the data set that you're using to train the models is actually going to be useful for the task that you want to do as well okay what I'd like to do is to revert back to the capacity building question and take a couple of questions from panelists and that is Steve Whitmire at NSF, he's a tectonics program director right now asks that you know for undergraduate curricula there isn't so much adding the issue is what you remove to make space um I'm not asking you what we remove but you know there are challenges I think and Artemis points out too that there are younger faculty within department who face obstacles in trying to convince folks to to allow them to teach because we pack our curriculum in interesting ways so you know there are folks pointing out challenges do we know of success stories or particular um directions forward strategies that have worked and been effective are you aware of so I don't I don't think you need to remove that much so most most earth science degrees have some sort of a statistics data some class that you could turn into modern programming but then you need to add it into all the classes that follow and I'll give an example that's going to annoy my fellow geologists I know how to use a stereonet there's no reason why I should know how to use a stereonet anymore we could use that time to teach to take these coding methods that we've learned and put them in stratigraphy and structural geology and problems like that and teach them how these tools actually help them with those disciplines so you don't have to create a whole slew of new classes I think you can put it in strategically in other parts of the curriculum I suggest to recap one course and a stats course that also covers machine learning and then inclusion of exercises throughout the rest of the curriculum following on and making that an early degree level required course or something like that right another question that came in um can we what are kind of community resources the last question from Leah is related to capacity building as well there's a limited number of institutions with both strong due sciences and data can we as a community build resources somewhat potentially like you know cig training courses and or as a component even if one of our existing infrastructure um yeah um so you know the panelists and perhaps provoking a more specific question is yes so I mean like cig is a great example of community hosted code validation exercises and then going all the way to end users and teaching how to use pilot for spec families but before it also could house benchmarking yeah yeah so I don't know what one more to say this what one more to say there other than yes should be doing that so from uh this is a great time to have this conversation right there's a number of announcements that we've made about future opportunities and changes that we're making to supportive infrastructure and um in in terms of the the competition for earthquake research science center and competition for a future facility in geophysics the community I hope is thinking carefully about what elements of workforce development that you would like to see supported by those um different activities and we're here to listen and see what is of greatest interest can I make a related comment to that but I mean isn't there a difference here and I want to see what the panel agrees with this I think to me I have a sense that there's a big difference between this topic and other topics about high performance computing and computational capabilities that we've talked about a lot in the past and that is that the tools that we're talking about like several of you pointed out these are openly available tools tensor flow is the the one that most people seem to use but these are tools that are widely available for a whole range of different kind of approaches which I think is different to when we've talked about computational resources in the gene sciences before it's been much more specialized and so isn't there a difference here that perhaps there's less need for us as geoscientists to be more focused on training students to use these tools because in fact these students are learning these anyway as an example Berkeley now has a you know big data is big everywhere of course the biggest class in Berkeley now for undergraduates is this data science class and and the point is that the students are actually now coming with these skills that we're talking about without us doing anything to promote that and so I just wanted to see whether what your sense was is this different to the computational questions that we've had in our community in the past if I could just add to that I was going to ask the same question but make the point that there are a lot of similarities with the access to high performance computing that we discussed in the sense that you know we've had run meetings where we explored ways of training students in particular in departments where there is no strong data science program right in the use of the leading edge computers and we felt in the past we're kind of falling behind here partially because of workforce training issues so I had the response well there's a lot of similarities so I'd be curious let's go um yeah I mean from my perspective I think that there there is a lot of resources out there already um the the real thing for me is um at what point is it relevant for for our specific problems the types of data structures that we encounter and things like that right if you're learning about machine learning in a computer vision context where everything is about images and there's nothing physical about any of this it's very different from taking something that is discussing multivariate time series the entire time um but I don't think that that's a particularly hard leap to make um I mean like I said I think that this kind of thing could be probably communicated easily through a single class um focused on applying machine learning to geophysics I'm regularly working with undergrads and grad students and on applying these tools to these problems and they've never done any of this step before but they pick it up very quickly I don't think that it's really kind of a huge investment that people have to make um to get to that point that so that's my general you know okay before I take any any well is it presented the question yeah go ahead yeah so um one of the things that has to happen for this sort of thing to succeed is that uh students and their importantly their advisors uh need to know what's possible and so Carey Ann designed a a short course for the ICME program at Stanford that's it's just like three weeks or something maybe you could tell us a little bit about that and say whether you think that would would work as a something like that would work as an entry to machine learning methods for geoscientists yeah so I designed this when I was a graduate student I designed with another student who was working in um basically computational biology um I also someone who's coming from a data science background and it was basically originally designed for the idea from it came because there are a lot of researchers and fields outside of computer science outside of statistics um we sort of traditional data science fields who were seeing people start to use these methods in their field they wanted to understand what are these techniques what can they do and and how do we use them and so we made this course um sort of for them um not for the the people who weren't going to sign up and take like you know the graduate level introductory to machine learning course that's um you know Stanford it's a very popular course but a lot of people it's not the first course they want to jump into it's you know really heavy in computing and in mathematics if you just want to get a sense of the field um and so that's where we started we did have students do hands-on work with with coding um it wasn't specific to any field we wanted to keep it broad but I think you could adapt this to geosciences because I think kind of building on what Zach is saying one of the challenges I think um and I see this a lot when you know we're viewing papers where mission people are trying to use machine learning and seismology is they take the class they do the you know the some class on Coursera they do the TensorFlow training and they often sort of miss like what the the things that people are doing in computer science like sometimes those things don't quite apply in in our sciences in the same way like there's differences in the data there's different challenges and so if you just take what you've learned in computer science and just apply it directly without thinking about the differences between the problems I mean if you don't have a deeper understanding of how the methods work it's easy to sort of think that you're applying them correctly and using them wrong and I see that a lot in in in papers um that get submitted I think one of the challenges is that you know um sometimes the advisors don't always know you there and so I think that's where these these collaborations and having this willingness to kind of um I think having these kind of short courses are useful for training like making that leap I don't think it would need to be like a huge number of courses but in sort of bringing up these issues like in in my presentation I was talking about what are some of these data challenges and then you could also you know bring up what are these challenges and how could you you know how do you start to address them or what changes you need to make to what you're doing and a class like that could also be useful I think for computer science students who are interested in applying problems to these fields so they don't jump in and say I don't know there's like an xkcd comic where someone's like jumped in I'm a computer scientist like I'm going to solve this problem with machine learning or something and then you know the follow-up panels like six months later they're like oh this problem is hard and I don't know what to do um this is harder than I thought and so I think that's kind of what you have to kind of bridge bridge back up so I think it could kind of go in both directions um the short course format um did you have faculty okay so yes we did we had the first time we offered it was as a workshop and the reason it turned into an actual course was because we had some faculty in the medical school who said I want my students to take this because the problem they were having is they would teach a machine learning course like for computational biology or in their own field but the students if they had had no machine learning they spent half the course just teaching them the very basics and they wanted to be able to spend that course just focusing on the kind of machine learning techniques that are most useful for their field so they will maybe want to um you know spend the like in geoscience you might want to talk about how you use methods with spatial temporal data time series but if people don't know the basics of machine learning that's hard to do and so they wanted to there to be they they liked the idea of having this course so that students could come in um with that knowledge already and already a sense of kind of what what the um different kinds of methods are that are out there um there are two questions from the um before we move on to any other topic those in the room would like there are two other questions that came in jingkai asked to diego specifically um that your training with this synthetic data um has a systematic underestimation of the magnitude and you know how do you deal with systematic problems within within machine learning as well i think it's a general problem i don't know jingkai i don't i don't know i don't know i don't i don't know why this is happening but it's not as bad as it looks in that plot because we only plotted a thousand of the events um but that's part of what we're doing now is understanding why it works the way it works um so this is a real challenge and and do you need to go back and recompute the full model no if you change station distributions no no that's the the benefit of adding and removing stations is that it's robust to the pattern of crustal deformation being sampled by different stations so that's a good thing um but i think the large event i think we just don't have enough events and training for the i think fifty thousand is not enough okay um but but we don't know for sure yep so i open it to other questions from the pardon only one more question uh from the floor yeah i deaf here so this let's suppose that i mean in the examples that were shown here essentially each each seismogram coming from a different station was independent that is there's no correlated errors between them and Diego you treated the dps as the same although technically there are correlated errors although they're probably small compared to the signals that you're looking at what if i mean is that a deal breaker if you've got spatial correlated errors with the structure we think we know or maybe we hope we know um does that cause any fundamental issues with these sorts of approaches or is that something that's fairly easy to handle and i guess maybe the same thing would be true of temporarily correlated errors in the data um it does violate kind of basic assumptions that are that are going into all this which is what is it is assuming that you're not highly correlated like that um it's not so much of a problem if you tend to or intend to use the model in the same area that you're applying it to and which is then okay because if you're if you're overfitting on these examples it doesn't matter because it's still in the same locations generally um it does affect generalization outside of um those locations i think this is going to become a more important problem uh going forward and how we deal with this it's not a trivial thing to deal with spatial correlation how you parse up the data set what you restrict it to and that kind of thing in order to try to um decorrelate that in some sense um and there are people working on this subject and within computer science uh and that kind of thing but it's not just a simple answer um yeah


Hello, welcome to SSUnitech. So, see this side and this is continuation of SSIS tutorial. So, today we gonna discuss about incremental load and this is the introduction of incremental load and it's a very important topic. So, let's start with incremental load. Incremental load are used to keep data between two systems in synchronize with one to other. So, why incremental load is required? The big challenge is to finding data from OLTP to OLAP. Basically, in OLTP this is our transactional database and in OLAP this is our warehouse. So, behind the scene we want to load the data from our OLTP server to OLAP server. The target table can be reloaded from the source on regular basis but it's bad in performance at the source as well as in our destination. We have different approach by which we can load data from our source to destination. So, we can use trigger on the source table while any entry gets updated. Trigger will make the change in our destination table but it's also bad in performance. So, by using incremental load, it load only those data which are not in destination. Like it would be insert only those records which is not all label in destination table and all label in source table. It will update those records which is newly updated in our source table and if any record is deleted in our source table then that record would be deleted. So, that's why incremental load are required. So, incremental load processes within SQL Server integration services involves lookup to find changes and staging table in order to update a database due to limitation with already be components. So, here we will discuss about insert, update and delete. So, in our next video we will discuss how we can insert those records which is available in our source and not available in destination. So, thank you so much for watching this video. If you like this video please subscribe our channel to get many more videos. Don't forget to press the bell icon to get the notification of our newly uploaded videos. Thank you so much.