Welcome to the Anxious Morning, where each weekday morning we take a look at ideas, concepts and lessons designed to help you understand and overcome your anxiety. For more information, visit us at theanxiousmorning.com. You can't recover until you show up for your recovery. That means that you're not going to get back to living a normal life until you get out of bed, put on some clothing, and perform the basic tasks associated with getting ready for a day. Even when we don't want to do this, we do this. It's small, but it counts, and more than you think it does, that's what showing up looks like. You may be reading this at a point where you feel paralyzed by anxiety and fear and where you see yourself as simply unable to live the life you once lived or so desperately hoped to live again. You may long for days occupied with work, hobbies, social interaction, travel, art, or whatever else you think makes life worth living. But at the same time, you may see those activities as so far out of your reach that they become impossible pipe dreams. They are not, I promise, but you won't get there in big leaps forward. So while that vacation to Europe may feel completely impossible for you, let's just start the journey by showing up, standing up, getting ready to do something, shedding the old posture and adopting a new one. We can't get our lives back if we don't at least show up ready for the process. Now, this might seem like silly life coaching nonsense, and yeah, it does kind of look that way. But beyond the motivational message and the cliche, there's truth, and that truth is that there is always a first step to take. That first step is just the simple act of showing up. So let's get practical now. Here are a few questions you can ask yourself that can help you to start to simply show up for your recovery. Forget the recovery itself. Just think about getting up on your feet and getting ready to get in the game. That is a perfectly acceptable start. What position are you in now? How are you behaving toward your anxiety, talking about your anxiety and interacting with it? How can you change that position or even just begin to question it so that you can start to turn in the direction of recovery? What rituals are you engaged in now every day? What are you doing to manage your anxiety, avoid your triggers, or keep things from escalating into the can't handle it zone? How can you break one or two of these rituals so you can start to show up for your recovery? Pick tiny things. They count. What crutch might you drop even for just a few minutes today that will face you toward your anxiety and therefore toward recovery? You may not take actual steps forward today, but you can show up by at least facing in the right direction. The idea of showing up is a bit amorphous. That's true. But if you chew on it a little, you may find it to be a powerful idea. How is it powerful? Well, because you use an awful sports analogy, you cannot win the game if you are not even present at the stadium. So go show up. That's a start. If you're enjoying the anxious morning and you'd like to get a copy of the podcast delivered into your email inbox every morning, visit the anxious morning dot email and subscribe to the newsletter. If you're listening on Apple or iTunes, take a second and leave a five star rating. Maybe write a small review. It really helps me out. And finally, if you find my work useful and you'd like to help keep it free of advertising and sponsorships, you can see all the ways to support the work at the anxious truth dot com slash support. Thanks so much.


Hey, Psych2Goers, welcome back to another video. First of all, we would like to thank you all for the support that you've given us. Psych2Go's mission is to make psychology and mental health more accessible to everyone, and you help us do that, so thank you. Now, let's begin. Have you found yourself sleeping in a lot lately? Do you often feel tired, even when you haven't done much? Despite depression being one of the most common mental illnesses, it can still be quite difficult to identify. In fact, there are some symptoms of depression that may go over your head because the behavioral changes within yourself are so subtle and hard to notice. So here are eight things you unconsciously do when depressed. Before we begin, we would like to mention that this video is created for educational purposes only and is not intended to substitute a professional diagnosis. If you suspect you may have depression or any mental health condition, we highly advise you to seek help from a qualified mental health professional. Okay, let's begin. Number one, you constantly want to socialize. Do you feel an urge to socialize with others, especially in a way that might be out of character for you? According to Stephen Berglis, some people with depression might find themselves spending all their time with others. While moderate social interaction is healthy and necessary, some may take it to an excessive point and use it to mask or compensate for heavier emotions they're unable to confront. Number two, you isolate yourself. Do you always cancel plans with others or purposefully throw yourself into work? While some people who suffer from depression find themselves overloading their social lives, others may do the exact opposite. Social isolation is an extremely common symptom of depression and it can be very harmful to your mental health. When you cut yourself from other people, you may be depriving yourself of some much needed support. This may only serve to worsen your depression. Number three, you express inappropriate emotions. Do you find yourself reacting inappropriately during social situations? There is a subset of depression called alexithymia that makes you feel like your emotions are unbalanced with the world around you. This may manifest in a few different ways, such as finding that your emotions are more muted when they should be heavier or on the flip side. You might be more prone to sudden outbursts of intense laughter or sadness during situations where you typically would not react as much. Number four, you react intensely. Do you blow things out of proportion? Have you found yourself angrier than usual at the smallest annoyances? Those with depression often suffer from a great deal of internal, emotional pain and may cope with it by taking their frustration out at the smaller things that may annoy them. They may be unaware of their overreaction and may feel that they can no longer control their emotions. Number five, your sleeping schedule keeps changing.  Depression can take a huge toll on your sleeping schedule, whether it's sleeping too much or developing insomnia. Experts agree that depression worsens your sleep quality. Sometimes you may not even be aware of how much your sleeping schedule is fluctuating. So it may be a cause for concern if you constantly find yourself awake in the middle of the night or oversleeping too late in the afternoon. Number six, you get tired easily. Do you find it more and more difficult to concentrate and to get things done? Depression can lead to high levels of fatigue while this low energy may be a sign. An article from Everyday Health warns against jumping to conclusions since feeling tired every once in a while is quite normal. However, if this feeling of fogginess continues to persist for a long time, you may wanna tune in to your other symptoms to see if it may be linked to depression. Number seven, your appetite has changed. Have you recently been eating much more or less than usual? Do you often reach for sweet or salty snacks? Depression can bring about significant changes to your appetite. To compensate for an increased amount of stress, some may find themselves eating more junk food while others may lose their appetite. Either way, it's important to monitor this habit as it may lead to other health related issues. And number eight, you're indecisive. Do you struggle to speak up or make decisions? Has this come about somewhat recently or suddenly? According to an article from The Guardian, some people with depression may start to doubt their ability to make decisions. If you're normally a decisive person but have recently struggled to come to conclusions with what you want or how you feel, it may actually be a sign of depression. Do you relate to any of the signs mentioned here? Tell us about it in the comments below. If this video helped you, please like it and share it with others who may find it helpful too. Don't forget to subscribe to Psych2Go and hit the notification bell icon for more videos. All the references used are also added in the description box below. Thanks for watching and we'll see you soon. Hello, beautiful beings. I am so glad that you guys are here watching this and I hope this was really helpful. Now it's one thing to feel like you're starting to see the signs and you're starting to notice these signs of depression or anxiety or stress, but it's a whole nother thing to start to actually shift into a different mindset. And we've been hearing a lot from you guys saying that you want some more practical tools to be able to shift into a different energetic state, different emotional state that, so that you can really start to powerfully live the life that you really deserve. So if that's the case, feel free to watch the next video which offers a very practical exercise that you can try on right now for the next few minutes which would drastically start to change your energetic state. It's been cathartic for a lot of my viewers and my clients and I would love to share this with you guys as well. And also feel free to subscribe to my channel once you're there. My name is Yuri Choi. I cannot wait to see you guys over there. Love you guys so much.


Exosomes were purified using ultrason-trifugetiphogen and filtration steps, detected by electron microscopy and flow cytometry, and analyzed for the presence of RNA and specific proteins. The results show that RNA was detected in exosomes from all three body fluids, with a portion of the detected RNA in plasma exosomes being characterized as mRNA. Additionally, saliva and breast milk exosomes were found to be taken up by human macrophages. These findings extend the characterization of exosomes in healthy humans and support the notion that exosomal RNA can be shuttled between cells. This article was authored by Gabriel Saint-Suzanne, Stostrand Margarita, Bosio's Apostolos, and others. We are article.tv, links in the description below.


thinking about air quality in perhaps ways it hasn't been so much of a priority in the past yeah okay um and then another related issue uh which we've had correspondence about is in relation to the retained EU law um bill and there was certainly you know one piece of EU legislation that was that was revoked um as part of that bill which is the national mission ceilings regulation 2018 so i know at the time that you raised concerns about that whole framework about how we report um and develop plans around around air quality kind of going over the brexit cliff edge um but what what do you see now coming forward do you have any any more intelligence as to as to what what how that gap can be filled um because i think it went in autumn last year and and to my knowledge there hasn't been a a replacement that's been announced yet between any of the governance working in that area that's correct and that was another observation that we made in the report that we published um at the start of last month was that was was one aspect of retained EU law that was was lost and that kind of raised concerns in terms of accessibility of of information on air quality and about also the requirement to to take action if if necessary a precisely similar point was was made by our colleagues in the office for environmental protection so um i don't have any um newer intelligence in terms of of what governments across the UK are thinking in terms of whether or not there's going to be anything that's going going to replace that i suspect the fact that i don't know anything suggests that there's been no news is there a practical implication to that right now if if an organisation wanted to challenge whether government is you know meeting its air quality standards or not or wondering if there's an immediate gap there which is a problem i think i think the the point that we made sort of when we we wrote to the committee about our concerns about it was about the sort of the availabilities to the public of of information around emissions um there was also a requirement in the regulations where if um if targets were not going to be met then an action plan had to be set in place to do some something about it i'm not clear about i would have to come back to you in terms of the timescales for that could the Scottish government fill this gap you know laterally or would it have to work within the UK i think the um one of the challenges is sort of the sort of the capacity of the Scottish government to operate on its own this was something which was run on a cross UK basis um and from memory i think the cabinet secretary wrote to the committee kind of noting that it would this was quite challenging for scotland to do this on its own so um what i'll undertake to do is to to follow up um and come back to you um with regards to what sort of progress has been made but as i say it was we highlighted in our report from last month um as as an outstanding area of concern yeah thanks thank you and just for clarity mart robert's if you could write to the committee and your your correspondence would be shared with all members thank you and uh otherwise um okay i thank thanks mart rascol and now moving to questions on climate change more broadly and hand over to Douglas Lamston thanks community um last week you published a report finding that the previous climate change report sorry climate change plan update did not fully meet the requirements of the climate legislation can you expand a little bit more what the key issues were around that and what could be done in the future to make it better so the report flowed from a representation that would received um which highlighted um a i think 166 recommendations from previous parliamentary committees from the climate change committee um and also from Audit Scotland around the governance of of climate change and what the representation was was seeking to get was was some kind of assurance that for for the next climate change plan which was is due to be finalised by march next year all the requirements of the 2009 climate change scotland act would be would be completed because i think it was widely recognised that that one of the elements was was missing in terms of a clear pathway from individual policies proposals and plans through to the level of emissions that were going to be produced by those or reduced by those sorry that felt like the gap that was a point in which the climate change committee has previously made it was a point that some of the predecessor committees of this committee have made so the scotland Government in preparing a draft plan what we are wanting them to do is say here are all the activities that we plan to do and quantify how much that will reduce emissions by so you can see a clearer pathway from the individual actions through to the overall emissions reduction so you don't feel that that pathway is is set just now and that pathway is not set do you think the scotland Government are going to meet their emissions legal targets that they've set for themselves so i think it's in the past 12 years in eight of those years annual emission reduction targets have not been met and that's a matter of record which we and a number of others have said what we're really keen to see is that that requirement in the 2009 act to quantify how you're going to get into those targets and break it down more specifically is actually fulfilled so i guess just now the target is set it's just a headline one yep and you're looking for far more meat on the bone really how each organisation are going to feed in and contribute to meet and actually meeting those targets it's less each each organisation more each sort of area of policy and how that's going to go into contribute so that actually underneath if you're planning to achieve a certain reduction by a certain time how is that reduction actually made up in terms of activity okay that's that's helpful next question was around the mo you that you've signed last april with the climate change committee and obviously that's up for review fairly soon just to get an idea of how that's working and what changes you might have around that going forward i think it's working relatively well so we have regular conversations with colleagues within the climate change committee there's a forthcoming discussion around their work on climate change adaptation which we're going to have with them their outgoing chief executive came to speak to our board and team to talk about their work and how it interface with our work earlier on this year i don't see any real need for any significant changes in terms of the mou real we're required by our 2021 act to make sure that we minimise duplication with their work and that's something which we're very conscious of just to make sure that we're we're not doubling up in terms of their areas of expertise and our areas of expertise and that's entirely pragmatic and i guess you just avoid that duplication by having good dialogue with the climate change committee absolutely okay thanks community thank you very much and final questions on keeping pace with the environmental standards monoclinic thank you deputy community and again it's been mentioned a few times in this session today so very much on the radar of esas and the Scottish Government so yeah just looking for more of an update on what esas has been doing to assess whether and to what is in scotland is keeping pace with euw environmental standards dr dixon you hopefully mentioned the example of ecocide law and there's been big developments even in the last week i'm just looking at my notes now the european parliament presially some of its six days ago talked about environmental crime now being the fourth largest criminal activity worldwide so there's no surprise that the EU has been taking action to prove new rules on environmental crime crimes that are comparable to ecocide and there's new related sanctions so the Scottish government is aware of this and has told me that they are continuing to monitor this but that's now coming to into force so is that is that an example where there is live discussion between yourselves and esas and the Scottish government we're also seeing proposed legislation in the house of lord as well as a private members bill on ecocide so is that an example where we're seeing a bit more activity it's absolutely an area that we're discussing with the Scottish government in terms of obviously your own work miss lennon and also sort of what the development which is happening kind of in europe so yes that is very much a conversation that we're having with government more more broadly in terms of the the Scottish government's policy around maintaining alignment wherever appropriate i mentioned in answer to mr ruskell earlier on the revisions to the urban wastewater treatment directive there are obviously revisions to the ambient air quality directive which is relevant to the air quality reports which which we've published and more widely kind of in europe the the brets of the green deal which the european union is considering is is really quite significant and one of the challenges we face is as as we've touched on a small organisation trying to kind of keep an eye on all of that is really really quite challenging so what we are tending to do is to focus on where we are doing a priority piece of work that's where we will concentrate our effort while also trying to keep a background watch on sort of the wider developments which which are going on which meets our statutory obligations to to monitor international environmental developments which is is in our act just on that i think your annual report talked about an advisory panel on international developments has it been progressed with that so yes we have we have progressed with that that that panel has met it is made up of members of experts from a range of different sort of backgrounds policy regulatory legal political all of whom have have experience in different ways of the european setting we have also one of the members has come from the institute of european environmental policy who are actively monitoring kind of divergence at the UK scale with with EU policy and even they for whom it is their full-time job find it very very hard to do and very challenging to do given the scale of what's going on that panel will meet meet again probably on the other side of the the next european parliamentary elections when we see what the kind of shape of sort of european developments is post those elections that's helpful i don't know if Dr Dixon wants to add anything but i was also struck by the european parliament pressure as i talked about MEPs have also ensured that member states will organise specialized training for police judges prosecutors and prepare national strategies and organise awareness raising campaigns to fight environmental crime and it seems to be very much linked to the earlier discussion today about environmental governance and access to justice as well so are you aware of such similar commitments to really embed that that training and ongoing um upskilling of people who are on the front line trying to do these difficult jobs at the moment is that something that you have any kebab involvement in um it's not so far so the ecocide is a really good example where it was being discussed in europe and scottish government said we're keeping an eye on it it is now going into law and there's now a deadline on it because it's supposed to go into national legislation for every member state within two years so there's quite a tough deadline but as you suggest there are things to do before that so training might need to take place before it goes into law so actually now is the time to really start doing something and just more generally on keeping pace this is something the board are extremely keen on so we asked lots of questions about keeping pace and we're assured that whenever any piece of work has started whether it's looking at a representation doing a report on a particular research topic the first one of the very first questions is what is the keeping pace angle of this so the sewage report for instance looking at combined sewer overflows one of the first questions was well what's the keeping pace dimension to this and of course it's the urban wastewater treatment directive being revised in fact that one of the motivations there were several motivations one of the motivations for doing that piece of work was because there was a change coming from europe so i can assure you from the board's perspective this is something we're really very keen to keep track of and as mark suggested because we think about that for every piece of work although we don't do a haven't so far done a big assessment saying this is where we're at on keeping pace if you look at across our reports you will get a picture in those areas on how we're doing or what the challenges are going to be on keeping pace that's really helpful and i should have said earlier on to add my thanks to Jim Martin as outgoing chair and just to thank mark robert's and the staff team and the board for all the amazing work you've done in the last couple of years so thank you thank you very much and it's a good note to end on to conclude today's evidence session thank you very much dr Dixon and mr robert's for your time reflections and insights and i will now very briefly suspend so thank you our next item is the consideration of the negative instrument the roadworks scotland roadworks register fees and miscellaneous amendment regulations 2024 the instrument is laid under the negative procedure which means that its provisions will come into force unless parliament agrees to a motion to annul it no motions to annul have been lodged do members have any comments on the instrument members are indicating there are no comments therefore i invite the committee to agree that it does not wish to make any recommendations in relation to the instrument are we agreed thank you colleagues and that concludes our public meeting we will now go into private session