so the transactions using dna are peripheral to memory as i explained memory to peripheral it could be that processor wants some data to be written into the peripheral so that can also be given off to the dna and dna can initiate so processor will keep some data into memory and then maybe ask the dna to take care of writing into the peripheral or it could happen from memory to memory because that could be a wrong one part of the memory which is know where the wrong is each wrong or wrong flash and then that needs to be copied into RAM before the data is before the code is running or maybe the data portion has to be written from the code image as i explained in the previous lecture so data has to come to the RAM from the flash initialized data so those kind of things can be done by memory to memory copy so this will be mapped to some physical memory and this will be in a different memory area physical memory area and the copying happens from memory to memory so this all these transactions can happen data can be quickly moved to by dna without any cp resources free of other operations dual AHP master birth architecture one dedicated to memory accesses and one dedicated to peripheral accesses so there are some you know these dual master architecture where one is dedicated to peripheral birth and then other one is dedicated to the memory so because mostly what you see in the system is a data transfer but it means memory to peripheral okay so that can be happen you know performed using dna AHP slave programming interface supporting only 32 bit accesses so for the dna we need to consider it right as I mentioned that we have to give a start at there and then what is the length of the transfer these those kind of information written into the dna okay into some registers using a wave programming interface supporting 32 bit accesses so during that time while configuring the dna programming in the dna the dna behaves like a slave from the ARM perspective so ARM is a master may be a ARM or any other processor who is initiating a dna transfer will be a master and dna will be a slave so it is writing into it saying that this is the starting address and this is the length of the data and then what happens once this is done when the dna when it starts off interacting between memory and peripheral and then performing a transfer the peripheral data comes to the dna and then goes there okay it could be you know cannot be written directly there may be a you know transaction happening between the initiated by dna between memory and the peripheral so that kind in doing this time dna behaves like a master because that is what is controlling the first transaction so so dna takes a dual role one is it behaves like a slave when it gets programmed and then it behaves like a master when it has to perform the job done by the processor by writing into its own register okay and eight streams for each dna controller so there could be a multiple dna controller okay and there can be multiple stream and within each stream there can be multiple channels okay so it is whatever I explained is for only one transaction but there can be multiple transaction program and then they can all be in a happening in parallel because the bus ASC bus is very an high performance bus and the devices that it is normally interacting with are all lower devices in this case even slower devices like may take some time for making the data ready in that you know it both means the same but the they I know the flow devices means the data rate expected from the device may be you know less whereas there may be some memory to memory transfer where it may not be slow but the time taken to set up the things may take little more time so during that time what happens the bus can be multiplied it could be used by some other transaction so the dna can be programmed for eight streams and then within eight streams each channels could be programmed okay so this is a generic block diagram of the dna okay so there is so within the dna there is an orbiter this orbiter is different from the orbiter that we saw at the ASC bus level okay ASC bus level there is an orbiter which decides who is the master for a particular transaction okay so choosing that is done by an orbiter on ASC bus within the dna because there are multiple channels and multiple streams are there we need an orbiter inside so there may be so many request from each channel coming in and one of the channel selection is occurring and then that request goes and then the transaction happens so the memory port one master ASC port is connected to memory and the other one is connected to the periphery so what does it mean actually this particular port could be a master on the ASC bus that is what I am saying master one master two so the dna controller excel gives the two masters on the ASC bus gives the two masters so that means they can each of them can compete for the bus access independently though it is from the same controller so it could be for a much different stream the transaction may be happening it remains memory to peripheral or memory to memory so it could behave like a two masters and then while programming it behaves like a slave when it gets programmed it behaves like a slave so there could be some already programmed and the transaction is happening through this port and then another dna channel gets programmed through the slave port so all this can happen in parallel so this I have taken it from an ASC micro as a reference control this is one of the implementation of the dna block on the on the ASC bus okay so as I told you the data has to flow through the dna so when periphery device is giving some data it has to be copied to the memory it comes into the dna okay and then goes to the memory this is the memory so this is the port taken by the data flowing from peripheral to memory so that is the dna has a P4 it normally is a core word that core word of P4 so it gets written into this and then a bus transfer happens to the other side so this transaction can happen in parallel so the data could be written by either any of the streams it could be read by any of the streams so it comes into the P4 for the data it reads as a block of data and or it accumulates the data here in the P4 so as then there are some peripheral devices like you saw you saw you are no serial device may give a byte-wise data so it has to to this way in the case if a value a nibble is A suppose what happens is it will be converted in the BCC form okay occupying two nibbles this will be 0 and this will be 1 so effectively A will become the 1 0 so this A segment display can show this information no not an issue suppose we have a C which will be occupying the nibble value of 8 plus 4 right C so this is the equivalent binary representation of C but this will be shown as 12 so it will be in a BCC representation this will be actually 12 so it will have 0 0 1 0 and then this will be 0 0 0 1 and then okay it will be transferred to the display so that kind of BCC numbers are required because the time when it is displayed on the screen we want to state as you know 10 10 hours and 10 minutes we want to show the time in this format not on not like A that nobody will be able to comprehend it so that is the human readable form so what is the time of the day to talk or a calendar two programmable alarm interrupts and a periodic program of wake up flag so it can be multiple but it can be alarm interrupts that means what you can set up an alarm say that you wake up or given interrupts after this time period or after this time is alert suppose when it is time time is 5 o'clock in the morning generated an interrupt so that it will in ISR will be called and then that will take an alarm and then you will wake up at 5 in the morning I do not know where you want to really set it up at 5 but it will be good for you to review or read up architecture at this time okay it will be good auspicious time may be you can try for 4 AM after being successful at 5 so you can set up a programmable alarm interrupts periodic program of wake up flag with the interrupt ability so it can be an enable interrupt so what is also includes an automatic wake up unit to manage low power mode so as I told you the ARM processor SOC ARM based SOC are meant for embedded system what happens when there is no activity from the end on okay there is no signal or nothing is happening it is like you may have noticed when the laptop is you know you go out for 10 minutes to come back may be based on the configuration you would have seen that the display is blank and then after sometime may be it would have shut off the processor also and then it will be sleeping so how does it happen how does it know that you are not sitting in front of the computer because there is no keyboard entry there is no mouse movement keyboard is not tap tap tap and then there is no mouse moment okay so once it does not see that any of these few things are not happening there is no scrolling of the display and then the display first display dies and then later on then may be whatever is there in the DRAM will be copied into the disk and then the whole processor shuts off so all these events are happening how know it will be counting the seconds or know how much of time has elapsed since last input was received from the keyboard or a mouse so these kind of things can be programmed using this kind of a RTC wake up unit so once we set up and then it goes to sleep it has to come back when you come back to the PC and then move the mouse then what happens that initially the mouse driver might be active so it may it may wake up the rest of the software there is other OS and then know there will be resident OS some part of the code will be running and then the may be the power to the some of the other modules or peripherals will be shut off so that the other peripherals does not consume power may be monitor will be stopped in the sense this won't be powering the monitor but the data which is going to be shown on the screen may be in the graphics processor software and it will be stored so this is a kind of a PC environment I am talking about but in embedded world also we can do that by shutting off the modules as the time progresses the activities are no signals coming from external world then you can go to sleep mode so that it stays power especially your mobile or tablet if they need to do this to save power so so we have provisions in RTC to plus wake up on different so 2 tiny bit registers contain the power expressed in DCD format so I am showing some example but it may not be only 2 it could be anything so it could be for showing this format and then day of the week day of the month and then year so sub seconds value is also available in binary format so these are all in DCD format because we want to show it in this outside world but other data could be in binary format so this is what is happening in the real time clock now compensation for even the sleep year is implemented in the hardware daily saving so in the US or in Europe you always see that the clock gets shifted by 1 hour or shifted back by 1 hour based on whether it is summer or winter so these kind of changes happens on a particular message now some time within a particular time in the calendar now day of the calendar so once the calendar shows that this is the time then that 12 midnight happens it can automatically do this because it is very important for embedded system to be aware of this daylight period because the system may be in a flight okay so it could be in a flight so it needs to be aware of the changes otherwise you will have dangerous you know if the time is not adjusted accordingly okay so additional 32-bit registers contain the programmable along sub seconds and second minutes per day a digital calibration feature may be available to compensate for any deviation in crystal outside the field so that is another thing because of the temperature or because of the material the no degeneration the crystal oscillator may oscillate so because of the accuracy of the basic time plastic measured by the processor will be adopted so that can be compensation for that built into the system so as long as the supply voltage remains in the operating range the RTC never stops regardless of the device that is very important so if you have seen in the motherboard also there is a button battery will be there to make the RTC run never PC so even if the battery is down laptop battery is down and your power is you are not connected to the power and it is down for a long time still the RTC will be running because of a small battery that is there in the motherboard so the clock the basic clock has to be running because we have to keep track of the date and time of the calendar the device has been down so when you bring up the OS again you have never seen that the time and the calendar because of the RTC running continuously so it could be in a run mode or power mode or 100 reset there are no different device status and what are the other features daylight saving compensation actually already two programs alarms can be triggered by any combination of the calendar speed or if it is a holiday may be if you are scheduling you are scheduling an event or particular time then it has to pop up a window to say that alert message alert has to come saying that A you are supposed to meet at this time it is already 4 o'clock so please so this kind of how does it wake up because based on the calendar event so what is the current time or calendar date and time and then the event even what you have mentioned it will compare these two and then set up a any alarm or alert message alert so that the pop up window comes upon your screen to alert you automatic wake up unit generating periodic flag that triggers an automatic wake up input so you may want to set up an alarm or you want to set up a periodic input so those kind of things can be there you can connect to it timestamp functions for event saving so sometimes when you are know may be you have heard about the data recorder in the flight what you see at the black box so it has to record the information about all the flight details periodically so it has to log that information what are the different sensors engine temperature and their rpm and their speed and their inside temperature, outside temperature whatever you know or pressure padding pressure, tire pressure whatever it is you know whatever it is needed and then you know cockpit dialogue there is so much of information needs to be saved and those functions and some events have to be timestamped so when particular event has happened suppose if any anomaly is found or any particular event has happened engine speed has crossed on threshold or some break liquid hydraulic braking system as a liquid pressure may be a leakage then if the pressure in the hydraulic braking system as you know some below a threshold then what time it has happened what event has happened so all the timestamping of those events need to be done so that is possible then even for debugging purpose you may have to timestamp from event so that all is possible in the object what are the applications it could be done in a system of server because whatever I have shown you gave you as all embedded systems but even the router when it know there is a big network traffic because of network traffic there is a path may be a particular path is completely you know stamped with lots of in that case what happens is may be the router has to find another route for a based on the traffic condition it has to find another route and it has to register the event also when the condition has happened in a particular route so that it can know the network management this know management can get the job of all the information then they can take active action may be introduce another highly high speed link so that this congestion can be removed or then you will see that the particular time when this condition happens then they can consider the network accordingly so all this can be done with a RTC is supported there so handle know all these devices have know RTC support setup box and this is recording may be you may say that I want to record a particular program at 7 pm and it should record for 1 hour so this you can set it up in the setup box and it records it know it opens you know it connects to the home network attached storage you know NAS and then it copies you know TV program whatever is coming into the that can be copied into the NAS so it generates a file at a particular time and it can come home and watch the playtime so for this we need a RTC otherwise we cannot do this so it could be printers they also need RTC support and especially very very important these kind of medicine distances will be programmed for a particular delivery of medicine so that needs to be programmed so there are so many devices like this which need to be aware of RTC so whenever you take photos you will see that on the down photo date whenever it was taken with it around the time so you want to know the time when, date and time when you took a particular snap so all this is possible because of this RTC support okay in the system now let us get into another world of period of digital converter you may be aware of all this it goes too fast the signals in the real world are analog all of you know and real world signals converted into digital form before they can be manipulated so who does that analog to digital converter does it so what are the examples scanning a picture using a scanner recording and using or voice using a PC even the lecture that you are hearing now is done by an ADC by whatever I see is getting converted into digital information and then say along with this is getting converted into digital form and then say for that to be reproduced later so voice call now you may have used type and you know whatever you speak and if you have a video call then your image everything is converted into digital and you know sent over the IP packet so it is all done in digital hearing your audio CD on a PC app playing a BBC 0 TV viewing a PC chat app playing by audio with the help of ADC so basically the input are the signals are generated in the audio world and then that just the microphone whatever it converts your speech or the music it actually generates a a pressure difference and then on the microphone it generates an audio signal like this but finally when it gets converted into or audio file some other format they need to be stored in a digital form so this analog signal is converted into digital world for that to be represented in a different format and compressed and then stored or sent over the network so that is done by the component ADC so considering analog audio signal above let us assume that it is an audio signal Y axis represents a voltage so this could be a pressure sensor but generally the signals are generated in terms of voltage or current that amplitude of that it may not be only voltage it could be a current and then that is the electron is converted into we voltage and current can be changed from one form to the other and then it is sampled at a particular instant and then the value is converted into some digital form for you know it could get all these words and then it is stored at a digital number so the voltages are in Y axis and time is in F axis so ADC takes samples from analog signal periodicity it has to be periodicity you cannot take one here and the one there and then you cannot reproduce the signal so you should take it that you get not all the changes most of the changes so that we can easily grab finally plot the signal more or less closer to the signal whatever let us see so the digital information is only stored and then later on it is reconstructed to form this particular analog signal later on when it has to be reproduced at the playing playing this audio so frequency of sampling is called sampling rate each sample is converted in number of voltage levels so you may convert it into 8 bit voltage level or 16 bit level so which one you know this is 8 bit and this is 16 bit then you will know that this has got higher resolution because we can define suppose if we limit this to may be this is plus 2 volts and then this is minus 1 volts normally the dynamic range may be you know you assume that it is plus 5 to minus 5 volts because just later the signal is not stated this is the dynamic range it could be more than that so if this is the dynamic range of the signal then this can be plot mapped on to 002 may be suppose 8 bit it will be ff correct then based on this it could be may be may be mapping to some you know 26 and then this may be mapped on to you know a 0 okay like this you will be converting every value it will decimal value and then storing it in as a 8 bit pattern and it will be done in sequence now if you are taking 10 samples it will be sequence from 0 to 10 all will be generating an 8 bit value coming out so this is what is the sampling this is called the frequency of looking at the audio input or any analog signal is called sampling rate it is also sampling and the field which you do is a sampling rate so this is the dynamic theorem most of you if you have taken communication or even if you background or a signal value you may be aware of this but just for a continuity state I thought I will mention it you have bandwidth limited signal what I mean by bandwidth limited is that the change in the frequency of the signal is limited suppose even in an audio signal human voice then through your high page whatever you try you cannot generate more than that 20 hertz signal so 20 hertz will be more than this and then maybe 1 hertz will be smaller so whatever it is if you need to sample this you need to sample it more than this rate otherwise you will miss out on the data so we should first of all know what is the frequency band of the particular signal that we are sampling so then only we can decide the sampling rate and we can set it exactly if the sample data rate actually is twice the maximum frequency see once I say that our speech can have 0 to 20 kilo hertz you can you will not be at always screaming at this frequency maybe you speak mostly here maybe if you are hearing a song or something or even in most speech song maybe you will have audio instruments coming into play but you know human voice if you are only singing in somebody opinion or you are singing then sometimes it may reach this high pitch ok the high frequency band of the signal so but we need to take cater for the maximum frequency that might be generated in a speech signal so if it has seem to be 20 kilo hertz then we have to sample this at the 40 kilo hertz that means we may have to generate signal 1 by 40 or 1 by 40 into 10 power minus 3 is 1 by 40 so every 1 by 40 millisecond the sampling has to be done because we do not know whether a particular time in point in time whether the signal generated is at this maximum range of at this range of mark we may have to do it twice the maximum frequency this spot is the called you know shannon's microsoft criteria that is the sampling frequency will be atleast it should be greater than or equal to 2 fm fm is the the maximum frequency component of the message ok so I hope what I gave and this theorem you are able to understand it ok so it is the parameter the value of each sample the point is told in a fixed length variable if the variable is of 8 bits then you may have 255 values 0 to 255 values or 0 to 6 65 65 k so ADP divides the OHS into n possible part as I told you 0 to 255 it divides the dynamic range of the signal into this many parts ok this is called dynamic range and then the n is given by the variable type and n is higher n better resolution or quality of the sample output so your output will be more closer to actual value see what type you do feel analog signal will not be stored as a digital form but if you want it to be closer as much as possible then you may have to have a more resolution ok in the case the error will be the preserved minus something will be there ok so but most wise this is nearly but if you increase the width of the sample then you will need more space so if you are one hour recording of mp35 no with a higher quality that is why you will say that whenever you are saving some video it will say high quality or low quality or medium quality so based on the quality you may have to sacrifice on the storage space for storing the value that is after the ADC another digital conversion is done in summary itself sampling gauge corresponds to X axis and resolution and the variable type is represented in this resolution ok so now let us see what is inherent on ADC so ADC takes the voltage input and then generates the digital data the n is the width of the data which is coming out so I have taken I have got this particular link below and you can have a flash ADC that is if we are you know electronics background but still I will explain you I think that there is a voltage source which is called V reference please remember this may not be same as the operating voltage of its IC so normally now we are trying to build ICs which are operating at a lower voltage maybe 2 volts or 1 volts or even it was earlier 5 volts and it has come down drastically because we want the low power devices means the voltage process also is coming down in terms of value but as far as ADC is concerned there is a separate voltage source given and which happens to be a more stable the reference which is called a V reference voltage I will talk about this in the next slide assuming that there is a register ladder like this and then you have maybe a fixed values then a simple example is suppose I have 2 registers this is ground and then I am and assuming that this is 1 K or I will give you for an easy calculation 0.5, 500 ohms this is 500 ohms this is very not practical if we are putting a 500 ohms for a 5 volts better be a high voltage register is put here otherwise it will blow up the circuit so 1 K so what is the current simple current is V by R so 5 by 1 K 500 to 500 so it will be 5 million correct so what I am saying is this is 15 to 2 voltages so 2.5 volts come here another 2.5 volts have to come here because it is an equal resistance and it will divide the voltage equally I have put only 2 loader like this and then I have voltage comparator okay like this this is the comparator and then I am giving an input voltage something like 2, 2 volts then this is closer to this okay it will give an indication that it is better when this 2 and 2.5 volts so any 2 volts are below we will say that this is the output okay it will generate a particular output maybe 1 or 0 and if it is above it will generate 1 so based on the voltage okay if you need to take a sample it is 2 places okay maybe this is only one place I have to give one more resistor so that I will have one more sample taken so that I will have a range of values in that case you may have to divide this further so you can I know basically you can understand that as I put more resistors here and dividing this 10 volts is there and 10 resistors are there dividing it into 1 volts each and then I will give a range of values 0 to 1 volts if it is an input then it will generate from 00 to 111 so it may generate some values okay it will be coded as this and then 1 to 2 may be 001 so like this we can generate based on the value which is coming and then what comparator pire so all of them will not pire so one of them because the voltage given will be matching with one of the values because you are dividing the reference voltage into multiple data points okay samples and then this will be equated equated to one of these values in the ladder here okay I hope it will be easy value will be understood but I hope this explanation is clear enough so basically this is voltage comes earlier and then if sampling needs to be done then the digital output is ready okay this is one way of doing it another what is needed the voltage reference provides an accurate and stable point for ADC and DAC voltage reference can be 50 different levels of voltage accuracy and temperature availability so we can pick different levels of voltage accuracy based on the resistors what security you put normally okay the V reference that we need to put normally a power supply will fluctuate with current drawn okay normally you see that even in our home when we load the no resist on all the no resist on the AC or dB everything then you will see that the light goes down in terms of brightness so as the current drawn increases the voltage will be fluctuating but this V reference is supposed to be no resistivity of the current drawn it will maintain the the ideal voltage so power supplies are usually designed to be plus or minus 5 which is normally but in this case it is plus or minus 1 percent accurate so if you say that the V reference is 5 volts you will never be seeing a voltage which is very beyond this 1 percent range so another implementation is DAC based so it is very simple what is done is which comes here and a compiler is there what is the counter based counter which is starting from 0 to some max value okay so this max value will correspond to the maximum expected voltage from here so V max but it will give out values from 0 to V max okay maybe 0 volts okay to V max in a some particular steps this value so whenever the input voltage is closer to one of them then it will fire this output will be controlling it and it will stop the counter then that is what is the converted value that is the wherever the counter stops is the actual converted value of the voltage source so we are using a DAC inside a diagonal for implementing a ADC this is what is very interesting so we use a DAC we will talk about that how it is implemented but what is done is it is counter is made to run whenever sampling has to be done the counter is made to run from 0 to some upper based on the size of this if it is 8 bit 12 bit maybe we will have no maybe 3 Fs okay so it will go from one to the other and then each of these values will correspond to some voltages from 0 to V max it will be split into equal parts so whichever voltage that comes across which happens to be at that time whatever is the current voltage then the counter is stopped and the counter value will be the converted decimal representation of the input source okay I hope this is clear so we will be starting the counter and ending the counter and there will be a clock to move how fast this particular counter runs the main problem with this activity is that it is very slow because it has to every time whenever it has to stop it has to run the counter from 0 to the maximum value so it would occur 2 power n minus 1 clock because the maximum if you have n bits there will be 0 to 2 power n minus 1 possible values that could counter take and counter takes one clock to no increment from one to the other so that many clocks it will take so to count from 0 count from 0 to 2 power n minus 1 so it is slow converting any given value to a particular voltage okay I hope this is understandable so these are different methods of implementing the ADC this is another successive approximation this is called this is what is normally you know implemented in any of your you know ADC what you see advancements but here what is happening is the values are actually chosen okay it is like a binary search it is trying to instead of randomly going from 0 to ff you know it will put some value which is in the middle okay 180 okay this is the middle value and then it will check whether the value whatever is input given above this or below this if it is above this that means what this is a smaller voltage than this particular voltage what this is a 0 represent a 0 represent in the case what happened it will put it will maybe give a another you know 1 it will be 0 1 that is 4 0 so it will be middle of this and then 2 0 okay like this it will be go on it is all extra business okay you can convert quickly quickly based on this successfully approximating the value what is coming based on the result so suppose if this is more or less than this particular value the count will be this value what is generated the counter will be varying based on the value which is there so this is called successive approximation advantage of this method is speed at worst case it will find the correct business value for example n clock cycle n is the number of bits used so worst case it will be maybe fluctuating because of that you may have a problem it is not exactly a binary search because when you are looking at the voltage source it may be in a border case where you may not be able to exactly find where it is so you may have to do the maximum of n bit n clock cycles if it is 8 bits if you take maximum 8 clock cycles to finally converge on to the value which is closer to the input voltage so this is how it is implemented this method is most used one so it is it is now it could be a 12 bit or 10 bit or 8 bit or 15 bit consecutive calculation that is n and then in turn of generation at the end of conversion single and continuous conversion modes so after the conversion is done after the sampling is done it can generate one more for automatic conversion of channel 0 to n so you may have multiple channel with analog signal will be various sensors for connectors then ADC will have multiple channel so it will be converting this first and then next this next this it can go into a particular order by sampling the values of different input so periodically if you want to know different parameters all the sensor connected to the system we can periodically the ADC can be sampling all of them and then getting the value and generating a digital information about that so data alignment with n in this data coherency it could be a no 8 bit 12 bit means it has to be aligned internally you know you have to 12 bit how are we going to store it within a 32 bit register okay because normally you see that our internal registers in arm are 32 bit so but the ADC output is not even close to 32 it is all you know sub 32 so how do we store it so that is another thing and then alignment channel wise programmability sampling time now maybe you can say that some data is well calculating more then you can sample it at faster rate maybe this is a slower device or not a slower device but the data which is coming out of the device is not fluctuating so much so you and it is not very important also that you can you know sample it at a slower rate so you can decide a sampling rate based on the device and the importance and the kind of changes you expect on the particular device so external trigger option with configurable polarity for both regular and integrated conversion sometimes you may have to look at the data only when some particular event happens okay so sampling is not done always suppose if there is a you know motor speed is 1 okay and then sensing the temperature of the motor is another data suppose speed is exceeding some limit then maybe it is better to look at the temperature to see whether it is exceeding the allowed threshold value okay then you can control the speed or you can cool cool and maybe you can stand more to cool down the motor you know it can be any some action can be taken or you can inform the user that you know you are exceeding the allowed speed limit because the temperature is exceeding a thing and maybe if it goes beyond some point maybe switch off the motor possibly so all these things can be done only when you sample the data based on some event so that can be that is called injected conversion so you have to sample the input based on some event so some more features discontinuous mode so you do not have to sample it periodically but at a in a discontinuous mode you know you do not have to do it in a continuous fashion so dual or triple mode there are multiple ADCs can be there and then they can be sampling the data so that will be dual mode or triple mode and another important thing is DNA storage on the ADC so ADC is a I know is a peripheral like that and I told you also DNA can be connected between peripheral and memory correct so now if the peripheral supports a DNA then we can do that so some of the most of the peripherals normally in the ADC support that so we can do a DNA transfer also we have to delay between conversion that is also possible internally removed so we can you know delay the sampling and then internally sampling of 2 devices between each other also we have to control and status it mostly always any peripheral device will have a control register and the status register and maybe interrupts enable register so you can enable the and there is a device enable so enable it and then no interrupt could be enabled optionally and then interrupt and then we can consider it control register and different modes can be set up so then the device starts off so similar to what we did the peripherals also like this using this and these devices can be accessed using a typical memory map register on the HP pressure okay mostly peripherals because it will be an ADC so that is all on ADC now let us quickly look at that before the control discussion so normally digital to analog conversion is similar to what we saw flash ADC okay what is happening is there is a reference voltage we want to convert a digital output to a something analog okay so the operating of this feature it is based on the bit pattern okay so that is what is controlling the feature you can consider you know 8 bit mean 00 to F at any value if it is 1 maybe you may say that it is close or if it is 0 it is off you know whatever you know once you do that you can close multiple things switches maybe this and this are close so it will sample different voltage values based on which is connected and then we add up to that and then generate an output okay so you can have 2 power length combinations output coming out analog outputs because of voltage levels and then that takes you know converted into a analog output so this digital input is coming into the system and then it operates the features and then analog output goes so it is a dash digital analog so conversion this is a flow of data okay 2 dash and it could be done because this switches are done in one way because so many changes here there will be glitches on the output multi-level switches are there and we can do that using this okay so finally the output that will be a stable output which reflects the values of these data bits okay digital outputs and then this as I told you that 12 bit aligned you know whenever you have a ADC or back output which is 12 bit we have an option to choose the way how it is stored in a 32 bit word it could be no return from 0 to 11 okay this is called right aligned okay in 2 places okay this is another one this is the 16 to 31 and this is 0 to 15 after 32 bit register you can have 2 samples written into it okay both are aligned to the right side of the 15 bit word you know so only 12 bit word in a 32 bit register okay 12 bit word so it takes only this much time 16 this is 16 and then this is another 16 okay another 12 bit is stored so this is right aligned because it is aligned to the right side of the half words of 32 bit okay so this can be configured similarly it could be less aligned so when I show the 32 bit this is 32 bit this is 12 bit this is another 12 bit let me closely this is 16 bit and this is this is LSB and this is MSB MSB this is bit 0 this is 31 see the samples are here and here it is left aligned left style aligned okay both are so these are 2 different ways of storing track converters with one output channel each and then left or right aligned it will be more synchronized update capability so we can update the data which is given by different track outputs in a synchronized way noise phase generation so there are so many you know in the general use case scenarios where you want to generate noise and then test your system and then noise conditions how your serial port is functioning encryption data or you know what kind of you know there are correction port that is implemented how effective it is in the presence of noise if you want to do that you want to inject a noise into the system that could be done in a digital world because you know that no analog signal is converted between no using this to digital world so you can introduce a noise and how the receiver receives it after a receiving end okay so then it is equivalent to introducing a noise in the channel so there are so many ways communication channels are tested using this even a triangular wave generation is possible if you go triangular wave okay and then doing that channel for independent or simultaneous conversion you can do independent simultaneous conversion also and DNA capability similar to what I said in the video there is an error reduction so there could be possibility that the signal goes below the successful value external results for conversion so if some event happens and then you do a DFI input voltage reference could be read okay so this is about that so this small introduction about pulse width modulation because signal is a method for generating an analog signal using a digital source so we want to generate analog signal so it could be a digital signal so you can generate in so many ways okay so this is called a cycle and this is on and this is off so the on time there is a total time percentage is what the duty cycle is percentage of time it is on is called duty cycle so if it is a very good square wave the duty cycle will be 50% okay otherwise if it is a smaller then you will get a 25% and all that are more so this is called a duty cycle and then how frequent the signal is coming what is the time you know you can have a same 50% duty cycle but the time could be smaller it could be smaller size but it is 50% much smaller than this so the frequency decides this time this particular time width and then the duty cycle is how long within that particular time that particular clock is on so this is what is the definition of these values so duty cycle the amount of time the signal is on on state percentage of total time the frequency determine how far the BWM completes the cycle so pulse width modulation is something to generate based on the analog signal then you know you change the duty cycle and the frequency of the signal then there is what is called a pulse width modulation okay the BWM is one of the peripherals that could be there as a part of the system therefore how far it switches between high end wave state it is normally used for powering motors okay if you want to give input signal to the power motors then okay BWM normal algorithm used to you know run the motors you know how to power the motors okay or maybe you can do an LED if you want to brightness if you want to you know control in a linear way you can do it using the BWM so it generates the signal in this way so it is an automation technique confirms the width of the pulse normally the pulse duration based on the modulation signal although this modulation technique can be used for transmission okay it is also possible for transmission inquiry its main use is to allow the control of the power software to the optical devices especially to internal initial use as a matter and then in addition to the algorithm it is one of the two principle algorithms used in photovoltaic solar that which are there main advantage of the algorithm is that power loss in the switching devices is very low that means when you have a switch okay it is in a transistor what happens is either the transistor will be in a or mode or on okay so what happens during this time on is on or off the power drawn by the secretary is a less or a 0 in both the cases okay in the based on the low okay so BWM is at power loss in the switching devices very low because of this on and off mechanism used for the on or off system this is on state and this is off state so the power consumption is minimal in this video means you choose certain communication systems where duty cycle is used to convey information you can even use the duty cycle okay this is one information maybe this is another information okay the frequency is same in both the cases but the duty cycle is different okay so you can even convey some information using this other modules or programs to generate BWM so how we are doing the BWM that we want a particular time this should be on and particular time it should be off so timer can be running with a finer clock and then you want this counter decision then for this duration it will be kept on and then the timer will be running for you know some more time which will be little longer time based on this off time then it will be switched off the kept in the off state for such a long time so on or off where switch can be kept in the flow state or in this state based on the timer running so there might be a timer used inside it to implement the BWM signal connection so I think this session was very useful to you is a just a generic overview the purpose is not to give you a complete information about everything under the sun so the programming is particular in on I am not talking detail but you know it is already we talked about this in using the APB bus how to access the particular peripheral device and then I have also told you that AHB slave configuration is used for configuring the devices mostly if it is your DNA and everything but if it is a peripheral it will be on APB slave but it will be written still if it is an APB also if it is a consider to be an AHB slave so please understand even the peripherals are sitting on APB bus and you want to consider the devices if it will be still be an AHB slave as far as the on is concerned because APB bridge is consider to be an AHB slave and then it is just written into the peripherals so this is how programming is done in on using this peripherals and my intent was to give you a overview of the peripherals so that you understand in your system these peripherals are there and you need to program them or you need to define some of them or you need to integrate a peripheral with the especially that you are configuring it you know what is done by the peripheral and how it has to be integrated I hope this was useful to you talk to you in the next session and have a nice day thank you very much for your attention bye bye


Every Monday, this is episode number, episode number 63, and today we're gonna answer the question, but what about morning anxiety? So I know my morning anxiety crew is gonna roll in here, I'm gonna talk about it, because everybody wants to know about morning anxiety. What do I do about morning anxiety? I'm anxious in the morning. How do I handle it? How do I overcome it? So today we're gonna finally talk about morning anxiety. I have written about morning anxiety when I wrote The Anxious Truth. And if you do not have that book, you can find it on my website at theanxiestruth.com. When I wrote The Anxious Truth, I talked about morning anxiety. I even wrote about a thing I call the morning effect, which I may or may not have invented, probably not, but it sounds good. And when I wrote my first book An Anxiety Story, which is also on my website and you can get for free, I actually talked about how I did so much of my work in the mornings, my recovery work in the mornings, because I had such crippling morning anxiety. So we're gonna talk about that. Let's put the chat overlay up so you guys can talk to each other. Well, hello, and what do I do about it? Hello, everybody. Just let me know how everybody's doing. Let me know that everything's working, that you can hear me, I hope so, because I've been talking for already a minute, so it would suck if you couldn't hear me. But just let me know where you're coming from. Let me know how you were doing today. We'll wait for a few more folks to show up, and then we will get into it. Surprisingly, I will not have a whole lot to say about morning anxiety. Oh, I know what I have to do. I have to make the browser bigger. That's why it looks so weird. Hang on a second, guys. There we go. All right, now we're cooking. Now we're cooking with gas. I changed my browser settings so everything was a little bit weird. YouTube hears me, excellent. Hello, Amy. Hello, everybody. Julie's here. Hey, Drew. I'm from Montreal. Hello, Montreal. I'm sorry if you're in the Facebook group. I can't see. I cannot see your name. I can only see Facebook user. That's only because Restream hasn't figured that out yet, but that's okay. Warmed my hair in a pompadour. Oh, it looks, I just came out of the wind, by the way. So yes, it does look that way. And also it was so funny because I was outside and my glasses got really dark. So I'm like, I want to start this livestream with super dark glasses, like some sort of, what, I don't know, a hipster. Look like CosmoCramer. Anyway, Katya's here. Hello, hello, hello. Michael, I'm going to block you from this livestream too. And I'll tell you why, because the tantrum thing is not in any way okay. And I blocked you. Bethany didn't block you. I blocked you. Because throwing a tantrum when you don't get what you want is not a way that we conduct ourselves in a group. So you can stay today if you want and watch the rest of the thing. And you can stay in the group if you want. But lashing out is not a thing that you can do to the admins in the Facebook group or to me or to other people in the group. So it's your choice on how you want to go forward there. So I would, if you want to stay, you're certainly welcome to do that. So anyway, today we are, no, no, just take what I told you and run with it. No apologies, just let it go. That's what I'm going to do because I'm happy to have you around.  And I know you're going to hope that I'm going to give you special tips for morning anxiety and think that it's something special but it's sort of not. So the overriding principle here is that morning anxiety is just anxiety that happens in the morning. So I know that a lot of people will try to dig into things like cortisol levels and cortisol levels are high in the morning so I have to try and manage my cortisol. Yeah, there's certainly truth in that. That's been sort of studied. Our circadian rhythms mean that our hormonal levels change during the day. That's true, but we can't get into a situation where we are trying desperately to control that system. We think we have to try and hack our endocrine system, something that was never designed to be hacked or controlled. So, you know, it's kind of tough. In that situation, we have to recognize that we might feel more anxious in the morning and if you are a morning anxiety person, which I certainly was, I'd wake up in the morning and boom, my anxiety was already really elevated. The minute I became sort of aware and I get that because you're in that sleeping state where you're not anxious, but then the minute like that consciousness or awareness would kick in, then suddenly you would be in that situation where boom, my anxiety level would immediately jump up and I would begin to feel things right away. So if that's you, I get that. Other people I want you to consider are not morning anxiety people. They get more anxious as the day goes on. So when they wake up in the morning, they feel the best they're gonna feel that day and then they get more anxious as we go toward the evening and into the nighttime. All right, so consider that. And the only reason why I say that is not to minimize how you feel in the morning, but as a little bit of a reality check. Like you might say that morning anxiety is killing you and it's crippling and you can't do anything and you need tips and you need things to be done about it. But in the end, what about somebody who suffers from anxiety in the evening or the night? They would say the same thing about that. And they feel the same way in the evening that you feel in the morning. So we have to back up a little bit and kind of really look at that and say, well, I don't like this and this is really uncomfortable and this is really disruptive and I'm really afraid, but I have to stop treating it like it's a special thing. And a lot of people will also say, hey, I've done really well. I've overcome so many other things. I'm doing great later in the day. You know, I'm doing my exposures. I'm getting better, but the morning anxiety and really and truly the overriding principle is what you've applied in those other areas, you would, areas, listen to me in my Long Island accent, what you apply in those other areas, you would apply in the morning also. Now, exposure is not a thing you necessarily do in the morning, although I did all my exposure work in the morning intentionally, but some people will then say, well, what exposure do I do for morning anxiety? Well, you can either plan your daily exposures to happen first thing in the morning, or if you are confronted with morning anxiety, the best thing that you can do is to start to move through it as best you can. So let's talk about what the options are. If you wake up in the morning and you instantaneously feel anxious, which I did, you could either lay there and think about how you feel and hope that you don't feel that way and try to find out why you feel that way and think about your cortisol levels and think about how terrible this is and how you can't handle it and it's just crippling and it's killing you and it's ruining your life, or you can actually put your feet on the floor and begin to move forward through that anxiety, which was a game changer for me and it is for so many people. They might still feel more anxious in the morning and have a propensity to feel more anxious in the morning than other times because again, some people are morning anxious people, some people are evening anxious people, it's gonna depend, right?  Maybe you used to do it when being home alone and you're not doing that so much or maybe you used to declare failure when you have scary thoughts and maybe you're not doing that so much anymore, which is awesome, like that's great. But if you're then declaring failure or throwing your hands up or waving a white flag because you feel anxious in the morning when you wake up because it's jarring when you wake up, that's a thing that you don't really have to do and that's sort of not fair to yourself. That's kind of not fair to do with that one. So my best advice for morning anxiety is to stop calling it morning anxiety and calling it something special, recognize that it might be more jarring because it happens to be the minute I open my eyes which is jarring like an external panic attack, 100%, we're not minimizing that, that is true. But instead of saying I have a special morning anxiety and I need special tips for morning anxiety, it's just I'm anxious in the morning, I experience this when I wake up in the morning and it's just semantics, changing the way you say it isn't going to be, that's not the cure, that's not gonna fix it for you. But the first thing to do is I'm feeling, I'm experiencing this thing that I don't like, this thing that scares me, thoughts or symptoms that scare me and they feel unhandleable. But even if you just lay there in bed and be anxious, you are actually handling it. And laying in bed didn't stop you from dying, laying in bed didn't do any of those things. So it really is sort of a resignation to the fact that morning anxiety can't be treated as a special thing. Then once you've got that, the object of the game then and Claire Weeks actually wrote about this when you wake, rise, I don't know how she said it, she said it in her Australian kind of way. So rise upon waking I think is a thing she wrote all the time. So instead of sitting there and just seeing how you feel, the minute I would open my eyes, I would put my feet on the floor and start to move. And that was really, really hard at first because I felt like, but I'm panicking in the morning. This is not working out, I need to wait until the afternoon when maybe I don't feel so bad to do, no. I would wait as soon as I open my eyes, I would put my feet on the floor and begin to move forward. It didn't mean I got up, jumped out of bed and immediately started sprinting around the track at the local high school or immediately started lifting weights or immediately like jumped on a plane and flew to Tokyo. It meant that I would put my slippers on or I actually didn't have slippers, I had flip flops. But I would put my flip flops on even in the winter, always flip flops.  And so I talked a lot about how it was that thing where I had to learn to panic while I brushed my teeth and got dressed and brushed my hair and walked into the kitchen and got a glass of apple juice or whatever it was before I'd go out and do my exposures and I would do the exposures right away, first thing in the morning. And that was a huge change for me. I stopped dreading the mornings. The mornings were not fun and they were difficult to do in that state for a very long time, but they ultimately taught me like whether I'm anxious in the afternoon, the evening, the night, the morning, 9 a.m., 6 a.m., 2 a.m., 10 p.m., 6 p.m., it's the same, it's the same. Just because I don't like it more in the morning doesn't make it different, okay? So I'm happy to take questions and I know everybody sort of wants to say, like, yeah, but you don't understand but I'm anxious right away when I wake up and that means it's crippling. You have a right to call it that but I'm just offering you a suggestion on a way that you can deal with or overcome or handle morning anxiety and that is step one is to understand what it is. It's just, you just experience it at that time of day. And step two is to say, well, what do I have to do with this? I would do with it, I do the same thing I do with it as I do with every other type of anxiety in every other situation. And if you are saying, yeah, but I am still doing that and it's still there, the fact that you are judging it because it is still there is usually the red flag there. Like, yeah, but when I did all my driving exposures, I made it go away, then my exposures made it go away but what exposure does it do to make it go away in the morning is a common question that I get asked. What do I do to make it go away in the morning? You don't do anything to make it go away in the morning. First, you learn that even being anxious in the morning is not taking you down and is not a reason to wave the red flag and say that you're not recovering. So it's really important, really important the way you approach that. If you can call it special if you want, I can't stop you from doing that and you could decide that none of this is special and I have to do it some special way, but I just won't have a special way for you other than to kind of go directly into it like we would any other time of the day, right? So that's my 11 and a half minutes on morning anxiety. So I'm gonna go through the comments a little bit and see what everybody has to say. I knew this would be a popular topic because I get asked about it all the time. Um, let's see. No, no, no, no, no. Some folks have a name with a Facebook icon and some don't wonder if it's a browser versus phone thing. It's a restream thing. Becky, I'm pretty sure. Hello, Joe from Ohio. Welcome, my friend. Good to have you here. What about night anxiety? The fear about not being able to say, okay, that's a different topic. So some, like I said in the beginning, some people get really, really anxious at night and sometimes that's based on the fear of what if I don't sleep? And if I don't sleep, then am I damaging myself? Am I never gonna recover? Am I gonna feel anxious the next morning? So what I would say is if you're curious about that, go to my website, the anxioustruth.com and search for sleep. And you will see a bunch of episodes, podcast episodes that I did about the fear of not sleeping and being anxious around sleep and the idea that I won't sleep and I can't sleep and this is a disaster. So check that out. That might help. Let's see, I have a tantrum in the morning. Why does it seem so much more intense in the morning? Well, that's a reasonable question. I don't know, you know, because it's jarring. It's really jarring in the morning, the first thing that happens when you open your eyes. And believe me, it was, I remember the sensation of, like a lot of times now in the morning, I'm not exactly sure when I exactly wake up, but those days I knew exactly when my brain turned on. I don't know if you guys can relate to this, but I would feel in that moment, like that's when my consciousness or my brain would wake up and the minute it went from sleep mode into conscious mode or aware mode, that is when the sensations would immediately begin to bubble up and I would feel anxious. I could feel it. I knew when it was gonna come. And for a long time, I did all kinds of stuff, like wearing a sleep mask and binaural beats in my headphones and like darkening the room and trying all kinds of crazy stuff, not only to deal with some sleep stuff, but to try to make a gentle wake up and it didn't work, it didn't work. It was, it didn't work. It was just frustrating me. So it's really jarring in the morning, but why does it feel much more intense in the morning? Cause it just does. And so you don't have to answer that question necessarily, just know that it's not dangerous and you'd have to move forward. Hello all from the UK. Hello, Carol, good to see you again. My morning anxiety is like three times as intense. I'm gonna put these up on the screen when I can. My morning anxiety is like three times as intense as any other time of day. Yeah, it kind of feels that way, sure does. What's interesting though, and this is one of the thing that I had doctors say to me all the time. I, it is true. Like anxiety exists in a very narrow range, believe it or not, of physiology. So like if you were wearing a heart monitor or you were having your breath measured or a galvanic skin response measured or anything like that, you would probably have very similar numbers in the morning than you do any other time of day while anxious. You feel that it's much more intense and that's fine because ultimately that's the arbiter anyway, right? But interestingly, like a most panic attacks look pretty much the same physiologically, even though we will often say, this one was the worst one ever. Well, my interpretation, I was more afraid of it than the last three or whatever. And a lot of people will say it's much more intense, but if you could measure it, it would physiologically feel the same or the numbers would be very close to the same all the time you get anxious, your body actually does the same things all the time, which is fascinating to me and tells us something. So as soon as I wake up in the morning, I immediately start thinking how I feel or going to feel, this is good, sorry, I can't see your name, Facebook user, it's because that's the re-streaming thing, immediately start thinking how I feel or going to feel for the day. That is a huge comment. Thank you so much for making it whoever said that because in a way that will drive warning anxiety too. This is a really good point. I totally missed it in my little blabbing at you for 12 minutes. If you are super concerned all the time with how you feel now, how you felt an hour ago and how you're going to feel an hour from now, then that trigger in the morning because you are an hour aware and can start to project and scan again, that would certainly be a driver of morning anxiety.  Or I could say when this sucks right now, don't like feeling this way, but let me go up, get up and move through the day the best I can because thinking about it and ruminating on it and catastrophizing about it isn't helping me, it's making me worse. So recognize it, that's a huge comment. If you recognize that you're doing that, can't just turn that off, but you can say, well, when I do start to think about how I'm feeling and how I'm gonna feel, should at least be moving forward while I'm thinking. Try that, try that. Yeah, good, Becky just said, Clary said to point your body toward the day and that's exactly what I would do. I would literally just move my body into the day even though my mind was still having anxious thoughts and thinking about how horrible it would be and am I gonna panic today and why am I like so wobbly and something doesn't feel right, something is definitely wrong. So it's good, that was a really good comment. Thank you, I appreciate that. Let's see, I gotta put it up for Disco Inferno for sure. This morning it was Disco Inferno. Every morning starts with racing thoughts and whatever song I heard playing in my head over and over. It scares me, it makes me think I'm going insane. Why? This morning it was Disco Inferno. Well, first of all, condolences on the Disco Inferno, which really isn't the worst song. There are worse songs than that. Not many, but there are worse songs than that. But why is it happening? Why is it happening? Sticky minds, sensitized minds, tired minds, low resiliency, under the gun, things get repetitive, loops start to happen, thoughts get sticky. It's to be expected. Some people will ruminate on their health, some people will ruminate on horrible catastrophes about their loved ones, about themselves. Some people will get stuck on memories, some people will play songs in their head. Like that's okay. I understand it makes it feel like you're going crazy, but like, oh yeah, I have a really sticky, tired, sensitized mind right now. So what can I do while I'm humming Disco Inferno? Get up, start your day and get going. Tell yourself you will have morning anxiety and expect it. This was another good quote. This isn't a just man up, man, just push through it a little bit. There's some of that, of course, in this message all the time, but I used to have to tell myself, I know I'm gonna feel that way when I wake up. I know it's coming. So I can know it's coming and resist it and then it gets worse because my resistance never worked and it felt super frustrating and super like out of control. Or I know it's coming and I will plan accordingly.  I'm gonna run the plan. So when I started using the word playbook, if you've read the book, so you listen to the podcast, you know that I use playbook a lot, like the bad day playbook. And for those of you not in the United States are not an American football fan. A playbook is literally the book of scripted plays that an American football team uses so that they're not telling everybody what to do every time they touch the ball. They run plays out of a playbook. It's a plan. These are activities I can do. So I literally created a morning playbook. I literally created a morning playbook and then I ran that playbook. The reason why football teams in American football have a playbook is also to help them make a game plan. So most of the time, if you watch an American football game, when that game starts, the first 10 or 12 plays that each team is gonna run is already scripted. They already know what they're gonna do. Yeah, maybe not every team does that, but that's a very common way to coach of a game. Like this is what we're gonna do. We've scouted the team that we're playing. We know what their weaknesses and strengths are. We think we know what they're gonna do. These are our first 12 plays and that's it. And they run that. They don't think about it. They don't have to think about it. They just do it. So my morning playbook was feed out of bed, stand up, put on the flip-flops, walk to the bathroom. Like I literally had a playbook. So even though I was panicking in many mornings really worried about how I was gonna feel all day long based on the challenges, I just had to run that playbook. I didn't have to make up the morning as I went along. I already knew what I was going to do. I already knew what it was gonna do. Hopefully that helps. Like have a morning playbook. Comment, what's up peeps going to Ireland in two days? Just wanted to say thanks again. Katie, Katie's going to Ireland. Cool man, love it. Maybe it's the morning coffee that gives us anxiety. You know what, it's funny because that's a different topic altogether, the whole coffee and caffeine and alcohol thing, which I talk a lot about. If you search, like go through my old Instagram feed, just search for coffee, alcohol. Like I talk about it all the time. But interesting morning anxiety tends to happen to people before they've ever had any caffeine. But I do believe that morning anxiety is probably one of the most damaging things for the coffee industry in general because anxious people have morning anxiety immediately stop drinking morning coffee or tea. Anything with caffeine, like, oh, gotta get rid of that. Which I kind of get, totally get it. Lost me at the football references. Katya's in Russia, I know. What can I tell you? Let's see, built-in exposure in the morning, that'll work just fine. I'm gonna scroll, scroll, scroll, scroll. I still sometimes have it. Oh, Jenny's from Australia. Good morning, Jenny. So it's morning for her right now. This is good, good opportunity to move through your morning. I still sometimes have it, says Katya. For me, it's similar to anticipatory anxiety. This is good too. Let me throw it up here, old Greg. For me, it's similar to anticipatory anxiety. It fades away once I shift my focus to other things rather than my interstate. But again, that's a thing that is a really good plan. That would be Katya's morning playbook because I'm just gonna get up and engage in things outside of me. Like things that are outside of me.  Don't get me wrong. But it doesn't have to be the most important thing all the time. Very good, thanks Katya. Appreciate it. Okay, let's see. I'll have to go to work. It's just something I've had to get most of the time. I do get up and get ready. Weekends are hard for me. So if we, sometimes people will say that getting up and going to work is better for them. So Julie was saying the weekends are hard because I don't have anywhere to go on the weekends. Make a weekend playbook then. You can do that, it's okay. So if you struggle on the days where there's no work or no school because at least the work and school kept you from just sitting around thinking how you feel, create yourself a Saturday, Sunday morning playbook. That's the wrong with that, right? So like when I wake up on Saturday morning, I will get up, I will brush my teeth, I will comb my hair, I will put on clothing, I will go and drive around the block, I will go for a walk, I will make breakfast. It doesn't matter how I feel, I will do these things as opposed to I have nowhere to go. So I'll just think about how I feel for two hours. You don't have to do that. So hopefully that helps. This is a big one. Hello, Frank. I don't recognize your name, hello, France. France B. I wake up anxious, thinking I would go crazy, feeling like I'm about to faint and keeping me from doing anything. So this is a comment that you made, let's see a while ago, 1409. So almost a half hour ago. So if you've heard the conversation since then, it's the part where you don't do anything and you just sit paralyzed and following that fear. If I do something I might actually go crazy or I might faint and I'll just sit here, that is definitely not a good way to do that. Unfortunately, it's really scary and difficult, but at least take some small steps into that fear. The only way to know that you're not gonna go crazy is to stop trying to not go crazy, which I know sucks, but that is kind of the way we do it around here. Bethany says, I remember when I made a shift in how I approached my morning anxiety, I said to Ben to think, oh well, the mental shrug practicing that, this is cool, let me put it on the screen, you guys need to see this. Very good. The mental shrug, shrug is one of my favorite things is the like, oh well, what am I gonna do? So Bethany put that into action and it does sort of change things a little bit.  Like no matter what I say to you, the argument is over, it's not an argument to begin with, it's like, oh, didn't I just say something horrible to you? Don't you wanna yell back at me and you do, what you're basically saying is you say whatever you want, man, I couldn't be less interested in what you say. So the shrug is a way that we can answer ourselves, it's a way that we can talk to our lizard brains, our anxiety, like, I know you think this is super important, but eh, go ahead, keep droning on and on, I'm gonna go make some eggs. I know it doesn't feel that easy and it's not that easy, but that's a powerful, powerful tool. I'm gonna put this up here, I yell back, fair enough, you know, you kinda do it their own way. Thinking positive thoughts helps, this is the only thing that I would throw out, there's nothing wrong with thinking positively, don't get me wrong, there's nothing wrong with that whatsoever, that's not a crime, it's not wrong. We just have to be mindful of trying to count your scary things with other thoughts. So if I have a thought I don't like, I try to replace it with happy thoughts, that's a slippery slope. It's probably a better scenario to just let the thought be there because what we really need to learn is, I don't have to replace that thought, I don't have to drown it out with something happy or positive. So, nothing wrong with positivity, you wanna be positive, there's nothing wrong with that, just be careful about doing that in an effort to make it go away. If I think a scary thing or a negative thing, I will immediately try to replace it. There's a lot of research that says that is actually counterproductive and it doesn't work in the long run, you get a very short amount of relief and then you have to keep doing it again and again and again. So you can get stuck in that loop. It's always something funny to come out of Florida. I'm too stiff and sort of be in the AM3, just my goal is to waddle to the bathroom. Fair enough, dude, good luck with that. Let's see, I think my anxiety starts days before an event. Yeah, that's anticipatory anxiety. So last week's podcast episode with Marty Seif and Sally Winston was all about anticipatory anxiety and you might experience anticipatory anxiety in the morning and I have even heard some people call morning anxiety anticipatory anxiety which there may be an element of that. If you're worried about what the day is going to be, then it is a form of anticipatory anxiety but like everything else, we just kind of move through it. So Carol, that's pretty normal. That can happen, that happens to everybody. That's anticipatory anxiety. I'm gonna keep going here. Where are we? 2.20, are we doing pretty good on time? Oh, love this net, Natalie. How strong we are on how anxiety has gone eventually. Yeah, I mean left to its own devices, one of the lessons of recovery is that everything is temporary, right? Everything is temporary. All feelings are temporary. Scary feelings, happy feelings, excited feelings, angry feelings. Unfortunately, it would be cool if happy feelings weren't temporary but all feelings are temporary. All states are temporary. We are constantly, constantly changing what we think, how we feel physically, mentally, emotionally and anxious thoughts and anxious feelings and fear are the same. If you are actually in a dangerous situation and under stress and threat of actual danger or harm like people in war or people who are in say law enforcement or in dangerous situations, doing dangerous jobs or in abusive, manipulative, hurtful relationships, then that's a little bit different. Those things sometimes are not temporary because the real threat and the real harm is happening to you all the time. But outside of the situations with the way we feel and what we think changes all the time, up and down, up and down, up and down. We can handle all of that. So let's see. I wake up in anxious, now I'm going into exposures in the morning. Just go do them that easy, but it's my best learning. That's a good plan. I am behind that for sure. No doubt about it. So morning anxiety is like any other anxiety, yes, Sonya? It is, that is, it's anxiety. It just is. So I will get to the cortisol thing in a second because I'm going to dump all over the cortisol in just a second. Hang on, I'll get there. Plantar fasciitis, I had that for a while.  It helped though, fixed it. Let's see here. Anxiety right away is an exposure, blessing and disguise. You guys are doing great today. These are really good comments today. Anxiety right away is an exposure, blessing and disguise. There's no ability to procrastinate. That's really good. That's really, really good. Like if you wake up and you're instantly anxious, what choice do you have? Like you're in an exposure right then and there. It sucks to wake up in an exposure, but this also would hold true for nocturnal panic attacks. It sucks to wake up in exposure, but you're in one. So if this is the reality of my situation, what do I do about this? When sometimes people will ask again and again, but what do I do? But what do I do about morning anxiety? But what do I do? How come it's still here? It's not going away. It's essentially a resisting of what is. Well, it just is. So let me work with it the best I can. At some point, we do fall back on certain things that are almost more philosophical than they are psychological. Like I can resist this and try to make it not be this way, but it is this way. So I don't get to not accept it and make means that it goes away or find a way to stop it or change it. What can I do to work with it? And if we learn to work with it, we have a much better chance of moving past it through it and then leaving it behind in some way, shape or form. So the continuous return to, but it's still here, but it's still here, but it's still here. Okay, then do the best you can to work with it because nothing that you've been trying to do to make it go away is helping. So stop trying to make it go away, which is easier said than done and very simplistic, but this is always a simple plan, just really hard to execute. So let's keep going here. How do I go about my day feeling uncomfortable? I went about my days feeling very uncomfortable for a very long amount of time. If anybody is in the comment section and is further down the road or feels they are recovered, how did you go about your day being uncomfortable? We just have to choose to do that sometimes. We just have to at least consider that it is in fact possible to be uncomfortable and to do your day, right? So if you can't start there, then it becomes very frustrating. At least consider the possibility that you could be very anxious in the morning and still actually do your morning. If you're not willing to at least consider that possibility then you wind up stuck in a loop where you just keep going back to the same things again and again and again. Okay, this is cool. Diggin' this. I'm seeing some new names today.  It's just my body doing its normal thing. This is my body doing what bodies do when they are stressed, when they are afraid, when they are under the gun, when they think that there is a threat or a danger. This is my body doing what it's designed to do. At the wrong time, it sucks, it's uncomfortable. I hate it, but that's a great comment. Thank you Leslie, I appreciate that. And notice how Leslie did not talk about trying to manage her cortisol levels. She just talked about accepting the fact that I guess my cortisol levels are high in the morning and I feel a thing as a result. Two very different things. And there you go, somebody that isn't me who makes the assertion that who gives a f what your cortisol levels are, the morning is still possible. So the thing where it's like, yeah, but you have a cortisol dump in the morning. Sure do, many people do. What are you gonna do with it? So let's see. Let's see here. I get a lot of anticipatory anxiety prior to exposure, that's really common. I'm gonna keep scrolling, keep scrolling. There's the sleep thing. I see Natalie, you're talking about sleep anxiety. If you go to the anxious-truth.com and search for sleep, I just did a bunch of episodes in the past few months about sleep that might be helpful. I keep waking up at three or four o'clock. Okay, I can relate to this one too. I think this certainly contributed to my morning anxiety with a certain extent because I was under the gun in the morning physically because I'm a, I've said this, you guys have heard me say this so many times. I'm a terrible sleeper as it is. I tend, I've been better lately. I've been trying to be a better sleeper and working on it, but I'm an awful sleeper. I require much less sleep than most people. I stay up far too late. I get up early. It's not good. When I was at my worst struggling with anxiety and recovery, I would fall asleep at one o'clock in the morning and be up at two and not be able to fall back to sleep again until three or four or 4.30. And I knew I had to get up early. It was no good. So that contributed for sure, but that ultimately, as I became a little less sensitized and my brain, my body started to sort of calm down a little bit more because I was showing it that it could, that did resolve. Now I'm just back to being just a regular crappy sleeper. So, okay, some people do talk about this. Let's pop this on the screen. The dream thing. Some people will say, yeah, but I have really bad dreams, okay? Like sometimes that happens. People can have bad dreams. Again, when I do this, I'm sort of throwing the shrug at you. I'm already talking about shrugging as an answer to yourself.  So the assertion that like I had a bad dream, so I felt angry or upset or sad or whatever, afraid when I woke up, then I have to somehow do something different because I feel away. That's the assertion that we're trying to combat here. Like I woke up and I feel scared because I had a really vivid dream. So therefore I must now build my activity around the fact that I feel scared or upset or angry because I had a vivid dream. So you have to be really careful about that. We can acknowledge that we feel things and we can acknowledge that in an anxious sensitized state, we might feel them more intensely than we otherwise would. But part of what sometimes creates this problem or at least cements it is the idea that like, oh, if I feel a thing that everything must be built around how I feel, which is a thing that we are trying to combat and we're trying to have experiences that say two more than one thing can be true at a time. I can feel badly, but also be capable, not optimal, capable, start there. So that's one way to look at that. I understand that you are so afraid. I totally get that I'm so afraid. I'm gonna go through a couple of quick comments. I know you're so afraid that something's going to happen to you physically or mentally, but all the attempts to try to be sure that nothing will happen, asking people like me for soothing words and assurance. Are you sure it's, are you sure it's just anxiety? Asking doctors, asking your friends, whatever it is, laying in bed, not getting up so that you don't go crazy. That actually never works to convince you that you're safe. It only confirms to your brain the fear center that's firing these alarms that you are unsafe, but that's not true. These are false alarms and the only way to learn that they're false is to act like they're false. This might be new to you. I don't really recognize the name.  But that's a critical thing. Like the only way to know that they're false alarms is to act like they're false alarms. That's kind of a basic recovery thing. So if you're not familiar with the concepts, go back to the earliest episodes of my podcast. I see you're on YouTube. If you go to my channel, the earliest podcast episodes, they're in a playlist. Listen to like the first 15 and it'll explain or read one of the Clare Weeks books or read the anxious truth, which explains the whole thing too. I know it's really scary though. And that goes true. The same thing I just said goes true for this. I get a shaking feeling, correct. Like anxiety will manifest in a ton of different, I get shaking, I feel a sense of doom. I panic like if you look, if you go to theanxustruth.com and search for symptoms, you'll see that only about a month ago or a month or two ago, I did an episode on anxiety symptoms. And in the middle of the episode, I almost comically just recited symptoms for about five or six minutes with no break, just to illustrate how common and how widespread physical feelings are with anxiety. Like I asked my Facebook group, tell me your symptoms. And everybody was like, this is a trap, right? We're not allowed to talk about symptoms. So I took their answers and I literally just recited them, literally just recited them. So that might help you. Let's see here. I get up around six o'clock every day. If I wake up at four a.m. or five a.m., what's a good thing to do? That's a reasonable question. It's a little bit more a sleep question, but that's fine. So the people that are smarter than me about sleep and sleep hygiene and all that stuff will say, if you wake up and you try to go back to sleep and you can't in 10 or 15 minutes, get up. That might mean that you're gonna be really tired that day, but okay, like it's the thing where you wake up at three or four o'clock in the morning and then you try desperately to go back to sleep because if I don't go back to sleep, then I'll be tired, which means I'll be anxious, which means I'll feel things. So it's that whole like, I gotta, I'll just let it be what it is. Like I'll have to be tired today, I guess, because I can't go back to sleep. So I'll just get up and do something. So the best advice that people, I've heard people consistently give who are knowledgeable and whom I trust will say, if you're not back to sleep in 10 or 15 minutes, you can lay there if you want, listen to music, read a book. I don't know, watch videos.  That's okay. It's okay. Let's see here. I also wake up at four or five for an hour. Yeah, it happens. It happens. So Jessica, I'm gonna suggest that you do the same thing. Go back to the very beginning of the podcast episodes on YouTube, they're all on YouTube. Go back to episode one and listen to about the first 15 or 20 and you'll get the basic principles. The moment I wake up, the physical symptoms are the worst. They're strong. When I wake up in the morning, I don't like them, but it's that continued cycle of they're the worst, they're the worst, they're horrible, they're awful. You gotta start to change the way you talk about it a little bit and therefore the way you begin to work with it. There you go, I've just finished 15. So hopefully that helps. You start to get an understanding for how different the approach is, as opposed to that normal like, this is horrible, what do I do about it? Well, you don't do anything about it. You actually work with it. We're almost at the end here. Let's see, 39. I got a few more minutes. My heart rate goes up in the morning when I wake up and then eventually it goes down. I'll throw that up in the screen because this is one of those things that's really important too. Throughout the day, any human being's heart rate goes up and down and up and down and up and down and up and down.  But if I ever look at the heart rate data, it's like, man, my heart rate is all over the place today. Even if I'm not doing anything, I might work out in the morning and that you see, but the rest of the day like, wow, sometimes it's 110, I didn't know that. Or sometimes it's like 70, sometimes it's 60, it goes into the 50s. I don't even know. So it's just, heart rates will vary all day long. Sometimes when you get up in the morning, your heart will race a little bit. That's okay. You gotta let it go. This is really good. I always thought coffee triggered my aim, anxiety, palpitations. I started, anxiety seems to cower when invited. That is true. So much of what we do here is all about, like, well, you're just gonna have to go ahead and do it then.       Which I know sounds terrifying. If you're in the thick of it, you're thinking, I can't let it kill me. That's the only way you learn that it doesn't. Jessica, that's a, Jennifer, that's a great, great comment. Love it. It cowers when challenged. That's true. This made me laugh. I saw that come up on the screen. This morning was good, but then I got up. Songs in our heads. I'm sorry, I'm gonna scroll down a little quicker because I'm running out of time. Okay, this is this part. The horrible cortisol rush. It is the worst time of the day for me. And I'll just come back to the comment that was before about cortisol. I realized that my cortisol is high in the morning and I just sort of worked with that. So correct, you might have a cortisol dump and a cortisol rush in the morning. That doesn't mean that the rest of the entire day or three or four hours in the morning has to be built around that. So I know that might be sound weird. Like what? Are you telling me it's not important? I know you feel like it's very important. And of course it's impactful, but we just, we have to kind of back away from that. Like, oh, I gotta build the next four hours of my life around this cortisol dump that happens at 6 a.m., but we don't. Let me keep going, keep going. A lot of coffee talk. When we talk about coffee, man, it always sparks a lot of stuff. People love their coffee and then miss it. Like, are you digging coffee? Are you not digging coffee? Are you trying to get back into it? It's cool. Let's see here. Dear Heart says meditation. Meditation is a tool that we use to learn how to navigate through those anxious moments. So when you wake up and you feel like you're shaking, meditation is not a thing that we would use. Yes, I'm a huge fan. I talk about meditation all the time. I've recorded meditations on the Insight Timer app. They're free, by the way, if you wanna check them out. But meditation is a thing that we use as a focus training tool that says, when all my brain wants me to care about and focus on is the shaking feeling and the danger that it seems to represent, I know that I can practice training my focus on something else. Yeah, Bethany says coffee is a highly charged topic. It is, man. We should might as well just talk about religion. Like, people get riled up about coffee and alcohol, two things. By the way, you could choose to never drink coffee again. That's totally fine. If you miss coffee and you really wanna drink it again, then that would be great if you could start doing that. So, I'm gonna scroll down a little bit. I'm sorry guys, I cannot get every comment. There's a lot of them. You guys are rolling in the comments today. So let me keep scrolling up a little bit and see what I got. I'll take two or three more and then I gotta go. Yep, this is good. I always appreciate when you guys come back and share. You have to develop confidence to go through your day anxious, a lot of confidence. So, one of the podcast episodes that I did called the Three C's of Recovery. Courage, number one C. Competence, number two C. Courage motivates action. Action builds a sense of competence. Competence applied over time repeatedly in multiple contexts builds confidence. So, this is a really good. It takes a long time to develop confidence. It's the last thing to develop. So, you can't just decide to be confident. First, you have to act when you're afraid that's courage.  But that takes repetition. That takes time. Let's keep going here. Okay, this is cool. Like I'm tired of the word cortisol at this point because whenever we talk about morning anxiety everyone's talking about cortisol. But it is your waking hormone. We have cortisol. Cortisol actually serves a purpose in our bodies. It's therefore a reason. So, I don't want to rant about cortisol anymore but so much of the morning anxiety talk you will hear people talking about things that you can eat, changes in diet, things you can do to regulate your cortisol levels. And like you're trying to regulate an endocrine system that was never designed to be regulated. Unless there's something physiologically wrong when stressed we will have elevated cortisol levels. It's supposed to be that way. So what comes first, the chicken or the egg? You want to try and fix your endocrine system or do you want to try to work through that? And then magically people who do it that way don't have an endocrine system to fix anymore. So not for nothing and not that I'm not, not for nothing, that's the not for nothing podcast of Mia Voss is here. But I think you can make a compelling argument that there are a lot of people in this room that have stopped trying to regulate their nervous systems or their bodies or hack their endocrine systems or their nervous systems. Stop trying to activate their vagus nerve and are somehow getting better even though they didn't do that. So just saying. All right, let's see here. I think we get one more. Is there anyone left here? I can hit unconscious. Ooh, okay, this looks good. I didn't even read it, but I like it already.  This tells me that I think I know who this is. Is that Australia in the room? So I think I know who said that. Is that Danny? Danny, is that you? I get it by the emoji. I recognize people's emojis at this point, but yes, that is 100% true. That is exactly how it works. So screenshot that. Like that's a really good comment. All right, guys, we are at 247. I got to hit the road. As always, I appreciate you guys coming and hanging out with me. Should I put this one up to end it? I'll put the caption back on. That's great. The comments section was on fire today. Everybody has been conversing with each other, helping each other. I love it. I see you guys being friendly to each other and extending a hand of welcome and being supportive. Thank you. That makes me super happy. It's probably the best part of this community that we have. I love it so much. So hopefully this has been helpful. I know I didn't give you any magic bullets to make you not anxious in the morning, but hopefully I did point you in a direction where you could start to see your morning anxiety as maybe not the disaster that I know it feels like and it's impactful, but let's stop treating it like it is the worst thing in the planet and start to accept that it just is right now. So what can I do to work with it? And that's what we'll get me through. So thanks for coming by. I appreciate it. We'll be back again next Monday. I'm pretty sure. In case something comes up. Don't know what the topic will be. I never know what the topic's gonna be. I usually figure these out on Sunday. If anybody has a topic that you wanna suggest for next Monday's of Recovery Monday, I'm all ears, but I usually think about it on Sunday when I make the post. So we'll see. Anyway, thanks for coming. This will stay in the Facebook group. It will stay on Facebook. It will stay in my YouTube channel in a Recovery Monday playlist. So if you're not subscribed on YouTube, do that. Thanks for hanging out and I will see you next week.