The present pandemic and the social, political, and financial upheaval of our occasions have fueled unprecedented ranges of tension. According to the US Census Bureau, almost half of all Americans report feeling nervous, anxious, on edge, or not with the ability to cease or management worrying. Black Americans, particularly, reported elevated nervousness within the wake of the racial unrest on account of the murders of George Floyd, Ahmaud Arbery, Breonna Taylor, and others. People of each shade and political persuasion are feeling excessive ranges of stress and emotional disturbance and are in search of nervousness self assist assets.

We all know that the world offers us loads of good causes to really feel involved about our lives and our future. But these causes don’t essentially should set off persistent, debilitating nervousness. In truth, the tougher issues get on this planet round us, the extra necessary it’s to discover a calm and wholesome response.

This is less complicated stated than achieved, after all. But the excellent news is that there are various validated self-care methods that may aid you reply to no matter challenges life brings you with as a lot resiliency as doable.

What is Anxiety?

Chaotic anxious thoughts swirling around a man sitting
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Anxiety issues are the commonest psychological sickness, affecting, even in the perfect of occasions, about one out of each 5 adults within the United States, and about one in 13 worldwide. In basic, girls are likely to endure from nervousness greater than males. But it could possibly have an effect on individuals of any gender at any time of their life.

Anxiety is the thoughts and physique’s preliminary response to demanding, harmful, or unfamiliar conditions. Think of it this fashion: the fight-or-flight response to menace prompts our physique, whereas the nervousness response immobilizes it. Anxiety is a really helpful response to an unknown or stunning menace; in contrast to fight-or-flight. When you hear the twig snap, or scent the odor of a predator upon the breeze, operating away screaming might convey you to the eye of the very factor you’re hoping to keep away from. Anxiety, alternatively, makes you continue to, watchful, and quiet. It induces involuntary freezing and triggers risk-assessment behaviors. Once you’ve established that there’s a menace, its’ location, and what kind it’s, you’ll be able to then shift to no matter response is a extra priceless survival technique.

Anxiety, like all physiological responses, is a helpful factor in the appropriate circumstance. In the appropriate dose, in response to the appropriate stimulus, a sure degree of tension can assist you concentrate and keep vigilant within the presence of hazard. When nervousness turns into a persistent trait relatively than a short-term state, nonetheless, issues go awry. When nervousness infects the circuitry of your nervous system, you can begin imagining harmful situations in your setting on a regular basis.

Studies inform us that 90% of the knowledge touring between the mind and the physique goes to the mind from the physique. If a physique is sending nervousness indicators to its mind, the mind interprets these indicators as proof of actual and current hazard. This is likely one of the results of trauma in an individual’s historical past; they maintain experiencing current nervousness over occasions that occurred a very long time in the past.

Symptoms of Anxiety

Anxiety self help: Woman holding her chest
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Symptoms of tension range from individual to individual. But the commonest ones embrace:

  • Feeling nervous, stressed, or tense
  • Having a way of impending hazard, panic, or doom
  • Having an elevated coronary heart charge
  • Tightness within the chest and hassle respiratory
  • Sweating or trembling
  • Feeling weak or drained
  • Trouble concentrating or occupied with something apart from the current fear
  • Having hassle sleeping
  • Experiencing gastrointestinal (GI) issues

These signs, although distressing, make sense when you think about the evolutionary goal of tension: to extend the percentages that we are going to stop or survive a shock assault. Weakness or fatigue can maintain us nonetheless; whereas an elevated coronary heart charge prepares us to run or struggle. Trouble concentrating on something however the current fear retains us targeted on risk-mitigation. Trouble respiratory retains us quiet.

Some of the signs of tension, corresponding to insomnia or digestive issues, are usually not the direct results of momentary nervousness, however relatively the toll that ensues when it turns into persistent.

Causes of Anxiety

Man experiencing anxiety
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There are many issues that may trigger nervousness. And for some individuals, there are a number of causes. Some of the commonest ones might embrace:

Traumatic occasion(s)

Some body-based therapists outline trauma as an “unresolved autonomic nervous system response.” Meaning, one thing occurred to us that brought on a survival response — whether or not anxiety-induced freezing or the start of a fight-or-flight response — that wasn’t allowed to run to completion as a result of it wasn’t protected, or wasn’t doable. For instance, somebody is in a automotive crash, watches their engine burst into flames, and can’t undo their seat belt. Their pure “fight-or-flight” response is prevented. And it turns into locked within the nervous system, getting triggered by any state of affairs that reminds the individual of their immobility at that second.

Other traumatic occasions, corresponding to childhood abuse, equally stop a full nervous system response as a result of combating again is bodily unattainable. Or as a result of the kid has to depend on the abusive grownup for survival, and due to this fact, should inhibit their pure intuition for self-defense.

We have a tendency to think about trauma as primarily stemming from main accidents, violence, or abuse, just like the above examples. But trauma can be refined — the results of an absence of emotional or psychological wants being met.

Stress as a consequence of an sickness or main life occasion

Overwhelmingly demanding life occasions, corresponding to an sickness, a monetary catastrophe, the dissolution of a detailed relationship, or a dying may set off nervousness or an nervousness dysfunction. Some analysis means that shut social ties can buffer a demanding occasion.

Stress buildup

Stress doesn’t should be sudden, enormous, and acute to set off nervousness. It can construct up over time, remaining low-grade in its signs till finally, it maxes out above a physiological threshold. Just like driving a automotive with misaligned wheels can appear “fine” till the imbalance results in injury, the continually rising “allostatic load” of the stress in our on a regular basis lives can tip over into nervousness and nervousness issues.

Hormonal imbalances and modifications

Our moods and attitudes are mediated by hormones and neurotransmitters. If these are unbalanced or depleted, we’re additionally extra liable to temper issues corresponding to nervousness.

Other psychological well being issues

Having one other psychological well being dysfunction corresponding to despair or schizophrenia makes it extra probably that an individual can even expertise nervousness.

Having blood family members with an nervousness dysfunction

There additionally seems to be a genetic element to nervousness. It’s most likely not that some individuals have particular “anxiety genes,” however relatively that some persons are genetically or socially predisposed (via their setting and, finally, their character) to warning and risk-aversion. When triggered by life experiences, these tendencies can slip into persistent nervousness.

Drugs (together with alcohol)

Both drug abuse and withdrawal from medicine can set off the signs of tension assaults. Many individuals with nervousness additionally use medicine in an try to ameliorate the signs and finally change into addicted, so the causal mechanism can go in each instructions.

Medical situations

Several medical situations can set off or worsen signs of tension. Heart illness, diabetes, thyroid issues, and respiratory issues can all ship indicators to the mind that “there’s danger present.” And sure uncommon tumors truly produce fight-or-flight hormones that the physique and mind interpret as excessive stress. Many of the drugs prescribed for medical situations themselves can set off nervousness. And in some instances, dietary deficiencies could cause nervousness or panic attack-like signs as effectively.

Foods that Trigger Anxiety

Anxiety self help requires avoiding sugar, simple carbs, and fried foods
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There are plenty of meals that may contribute to a better danger of tension. Not surprisingly, these represent a big a part of the fashionable industrialized food regimen. The worst meals for nervousness embrace:

Refined carbohydrates & sugar

When scientists feed refined carbohydrates and sugars (assume cookies, crackers, rolls, pastries, sweet, and so forth.) to mice, they discover elevated nervousness responses and irritation of their brains and nervous programs. In people, there’s robust proof that poor glucose regulation, with blood sugar rising and falling precipitously as a consequence of consuming refined carbohydrates and never sufficient fiber, causes the physique to enter emergency mode frequently. In essence, hypoglycemia (low blood sugar) triggers the physique to enter an aggressive stress-response.

Fried meals and trans fat

There are hyperlinks between fried meals and meals containing trans fat and elevated nervousness and injury to the mind and nervous system. Similar to subtle sugars, fried meals ship too concentrated a supply of energy to the physique, which reduces the effectivity of digestion. Think of Lucy and Ethel in I Love Lucy making increasingly more errors on the chocolate manufacturing unit because the conveyor belt velocity will increase (look it up on YouTube for those who haven’t seen it!). The extra waste the mind has to scrub up, the extra long-term injury can happen, resulting in temper alteration, cognitive decline, and, finally, dementia.

Food components, preservatives, and colorings

There are lots of of meals components deemed GRAS (“generally regarded as safe”) by the US Food & Drug Administration. But the reality is, only a few of them acquired particular person research. And even fewer are checked out for doubtlessly dangerous interactions with others. One instance is monosodium glutamate (MSG), a standard taste enhancer that produces anxious grownup rats when injected into these rats once they’re newborns. Many synthetic colours may have an effect on temper, together with Yellow #5, one of the crucial generally used meals colours on this planet.

Alcohol

Alcoholic drinks are intently correlated with nervousness. The apparent connection is that alcohol, as a sedative, is commonly utilized by individuals looking for momentary reduction from nervousness. But in the long term, alcohol abuse can create nervousness as effectively, and improve the frequency and severity of panic assaults.

Caffeine

Caffeine is a stimulant. And, as such, it could possibly maintain you awake and feeling filled with power. It has recognized mood-boosting advantages for some individuals. But for others, it could possibly simply tip into nervousness — particularly at excessive ranges. A 2008 research discovered that caffeine will increase alertness by blocking a mind chemical (adenosine) that makes you’re feeling drained, and by triggering the discharge of adrenaline that’s recognized to extend power. If the quantity of caffeine is excessive sufficient, these results are stronger and might result in caffeine-induced nervousness.

Nutrition for Anxiety

Hands holding brazil nuts: Selenium helps anxiety
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Your mind requires a continuing provide of gasoline to operate optimally — truly, to operate in any respect. That “fuel” comes from the meals you eat. And what’s within the meals makes all of the distinction. What you eat immediately impacts the construction and performance of your mind and, finally, your temper. When it involves addressing psychological well being, it’s necessary to look at “your brain on food.” It seems that the adage “you are what you eat” extends to your psychological and emotional expertise — not simply your bodily physique.

There is a demonstrated hyperlink between vitamin and psychological well being. Patients affected by psychological issues typically exhibit a extreme deficiency of necessary nutritional vitamins, minerals, and omega-Three fatty acids.

Some of probably the most well-researched vitamins which can be necessary for addressing psychological well being points embrace the next:

B Vitamins

B nutritional vitamins, corresponding to vitamin B6, vitamin B12, and vitamin B9 (folate), are particularly necessary in terms of nervousness. These nutritional vitamins assist produce and management mind chemical substances and affect temper and different psychological capabilities. Vitamin B6, often called pyridoxine, can also be crucial for the formation of two neurotransmitters, serotonin and gamma-aminobutyric acid (GABA), each of which may cut back nervousness and restore calm.

Vitamin D

Vitamin D performs a important position in optimum mind improvement and is a key ingredient within the manufacturing of the neurotransmitter dopamine, which is related to motivation, reward-seeking, and pleasure. A research of vitamin-D poor girls with sort 2 diabetes discovered that 16 weeks of vitamin D supplementation considerably lowered signs of tension.

Iron

Iron is important for the nerves and mind. A extreme iron deficiency in younger youngsters could cause irreversible cognitive injury that may result in decrease IQ and delays in improvement. Iron deficiency can even trigger and exacerbate many sorts of psychiatric signs. Sometimes iron deficiency will current as nervousness, despair, irritability, and even poor focus and basic restlessness. There’s a a lot greater prevalence of iron deficiency amongst youngsters with ADHD. And the signs can enhance with iron supplementation or consumption of iron-rich meals. However, an excessive amount of iron — particularly heme iron from animal meals — can be an issue.

Selenium

The factor selenium is essential for mind well being and temper. Interventional research have proven that ample selenium might enhance temper and diminish nervousness. In one research, researchers famous that the much less selenium research contributors had of their common food regimen, the extra often they skilled episodes of tension. And selenium supplementation may assist, too. Study contributors reported much less nervousness after 5 weeks of selenium supplementation in comparison with these contributors who given a placebo.

Zinc

A 2011 research confirmed that folks with nervousness had decrease ranges of zinc of their our bodies than matched controls who didn’t endure from nervousness. In addition, the anxious group reported fewer signs after a course of supplementation with zinc and antioxidants.

Magnesium

Magnesium may play a task in regulating the nervous system to cut back signs of tension. While extra analysis is required, a 2017 meta-analysis confirmed a correlation between low magnesium ranges and elevated nervousness, in addition to some knowledge suggesting that supplementation may assist.

Omega-Three Fatty Acids

Several research have proven that supplementation with omega-Three fatty acids can cut back signs of tension. Researchers theorize that an imbalanced ratio of omega-Three to omega-6 fatty acids (particularly getting an excessive amount of omega 6s and never sufficient omega 3s) can negatively have an effect on mind operate and might heighten the chance of a number of psychological and psychological points.

Probiotics

The jury continues to be out on whether or not probiotics can assist with nervousness. There’s some proof specific pressure of probiotic, Lactobacillus (L.) rhamnosus, is related to much less nervousness. To be extra exact, the outcomes of 14 scientific trials in people had been inconclusive. But 22 animal research confirmed a transparent connection. One motive for the discrepancy is perhaps poor high quality human diets. Probiotics survive provided that they’ve sufficient prebiotics — principally fiber from vegetation — to feed on. So giving people probiotics and never seeing constructive outcomes might merely imply that the probiotics died of hunger earlier than they might work.

Top Foods & Beverages for Fighting Anxiety

Anxiety self help through plant based nutrition
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Since we all know that sure vitamins are useful in stopping and even reversing nervousness, the following apparent query is: Where do you get them from? And the reply is (drumroll please)… from meals! Here are a few of the high meals to function if you wish to domesticate an anti-anxiety food regimen and way of life.

Nuts & Seeds

These are wealthy in magnesium, in addition to tryptophan, an amino acid that the physique converts into the neurotransmitter serotonin. Brazil nuts and sunflower seeds, particularly, are excessive in selenium.

Berries

Berries are fiber-rich. And they’re additionally antioxidant powerhouses, which can assist shield towards stress and nervousness. Evidence exhibits that the antioxidant flavonoids present in blueberries and different fruit are related to a decreased danger of growing despair in younger adults and kids. Plus, simply occupied with blueberries, blackberries, raspberries, and strawberries might even raise your temper. They’re not simply good for you; they’re fairly to take a look at too!

Tea

Green tea is a wealthy supply of the amino acid L-theanine, which has hyperlinks to decrease ranges of tension. A 2017 research gave inexperienced tea or a placebo to a small group of scholars. The research discovered that college students ingesting the inexperienced tea reported decrease subjective stress. Many natural teas that assist with nervousness, and may struggle stress, together with chamomile, peppermint, lavender, and passionflower.

Beans & different legumes

Both beans and legumes are nice sources of magnesium. And they’re an incredible supply of the prebiotic fibers that feed the nice intestine micro organism. They’re additionally a wholesome supply of plant-based, non-heme iron.

Dark chocolate

See, there’s some excellent news right here. Dark chocolate, with minimal added sugars, can enhance temper and decrease ranges of cortisol, a stress hormone. Chocolate additionally incorporates magnesium and non-heme iron. And some varieties might embrace small quantities of B nutritional vitamins, together with vitamin B6 and B12.

Mushrooms

Several forms of edible mushrooms can strengthen the immune system and improve resistance to emphasize. These embrace medicinal mushrooms like reishi, lion’s mane, and cordyceps. Lion’s mane, particularly, has anti-inflammatory properties which will contribute to lowered nervousness signs.

Adaptogens

Adaptogens are herbs and vegetation used to assist the physique adapt to most of the issues of recent residing: low temper, stress, nervousness, despair, and a compromised immune system. These embrace ginseng, goji berry, astragalus, ashwagandha, sure mushrooms, and others.

Leafy greens

Let’s face it, leafy greens are good for almost all the things. And nervousness isn’t any exception. Dark greens, corresponding to spinach and Swiss chard, are excessive in magnesium and antioxidants, each of which can be useful in combating nervousness.

Asparagus

While all greens are welcome additions to a nutritious diet, asparagus, particularly, seems to have particular anti-anxiety results. The Chinese authorities truly authorized the usage of asparagus extract as a pure meals complement to alleviate nervousness.

Avocado

Avocados are wealthy in B nutritional vitamins, wholesome fat, and plenty of antioxidants. The antioxidants in avocados work to remove oxidative stress. Although oxidative stress might naturally happen as a part of the getting old course of, persistent psychological stress can exacerbate and improve oxidative injury. So add some avocado into your food regimen to neutralize nervousness!

Fermented meals

Fermented meals, corresponding to sauerkraut, tempeh, kimchi, kefir, miso, and kombucha are wealthy in probiotics and will enhance intestine well being by feeding good intestine micro organism. Believe it or not, your intestine well being performs a serious position in general well being and well-being (ever heard of the gut-brain connection?), together with psychological well being.

Anti-Anxiety Recipes

Want to work in your nervousness self assist and get rolling along with your anti-anxiety menu? We’ve obtained you lined! Start the day with the Four-Ingredient Banana Oatmeal Breakfast Cookies alongside a Soothing Matcha Turmeric Tea for a lift in digestion and sustainable power. Follow that with the Ginger Carrot Edamame Noodles for lunch and the Coconut Lime Quinoa and Asparagus for dinner. End the day with a candy deal with by having fun with the antioxidant and omega-Three-rich Blueberry Chia Oat Crumble. And sleep soundly after a full day of mood-supporting and stress-relieving meals.

1. Four-Ingredient Banana Oatmeal Breakfast Cookies

Banana oatmeal cookies

Starting the day with these four-ingredient breakfast cookies will assist to put the groundwork for wholesome digestion due to the prebiotics and fiber within the oats and banana. You’re additionally getting a pleasant dose of B nutritional vitamins and zinc to assist calm any nervousness you might be feeling. Enjoy the cookies within the morning or all through the day as a high-fiber, nutrient-dense snack!

2. Ginger Carrot Edamame Noodles

Ginger carrot edamame noodles - Anxiety self help recipe

This dish has all the components to optimize intestine well being (and, due to this fact, temper): fiber, prebiotics, probiotics, and phytonutrients — to not point out, plenty of different stress-fighting vitamins. Find probiotics and B-vitamins within the miso, protein and zinc within the edamame, gingerol (a phytonutrient) within the ginger, and adaptogenic compounds within the mushrooms. Bonus: this dish additionally tastes beautiful!

Three. Coconut Lime Quinoa and Asparagus

Coconut lime quinoa asparagus

Sure, this dish is tremendous satisfying to your style buds, however that’s not all it’s good for! It’s additionally filled with anti-anxiety vitamins. The B nutritional vitamins, iron, and zinc within the quinoa and pistachios assist to assist temper. While the fiber-rich, plant-based components and prebiotic-rich asparagus and onions foster good intestine well being.

Four. Blueberry Chia Oat Crumble

Blueberry chia oat crumble

It’s no secret that blueberries are chock-full of antioxidants. Enjoy this enjoyable solution to enhance your blueberry consumption, whereas getting a hearty dose of mood-supporting omega-3s from the chia seeds. This crumble is scrumptious for breakfast, as a snack, or as a candy deal with after a meal.

5. Soothing Spiced Matcha Tea

Soothing spiced matcha tea - anxiety self help recipe

Matcha and turmeric are the superstars right here. Start your day with this Soothing Spiced Matcha Tea for a peaceful, sustainable power enhance and a mild sense of consciousness and focus. Give it a attempt instead of a cup of espresso. And tell us the way it makes you’re feeling!

Other Lifestyle Strategies for Anxiety Self Help

Anxiety self help through yoga
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Since nervousness is characterised by fear about issues that aren’t normally an actual and current menace, participating in mindfulness practices that practice your consideration on the right here and now can successfully cut back nervousness. Consider these methods as further nervousness assets to calm your thoughts and middle your physique within the right here and now.

Mindfulness Meditation

A 2013 research of 93 topics discovered that eight weeks of mindfulness meditation was simpler in lowering generalized nervousness dysfunction signs than a cognitive method to emphasize administration. Staying conscious throughout signs of tension can even assist mitigate them. Rather than combating with nervousness, mindfulness permits you to simply discover the way you’re feeling and what you’re considering with out reacting or specializing in anxious ideas.

Yoga

Yoga and different conscious motion practices are confirmed methods to develop a way of security in your physique. One research discovered that 12 weeks of guided yoga observe lowered nervousness (in addition to despair and stress) in a gaggle of 53 girls of their 30s. A 2015 meta-analysis additionally confirmed this discovering, taking a look at 17 research that discovered hatha yoga observe was an efficient therapy for nervousness.

Spirituality

Similarly, exploring non secular practices might cut back nervousness via growing hope and reframing private issues. For some individuals which will imply seeking to a particular faith for steerage. But something that permits you to safely and peacefully join with a better energy can function a method to spirituality.

Acupuncture

Acupuncture could also be as useful in treating nervousness as cognitive behavioral remedy. And it was rated extra stress-free and fewer demanding than psychotherapy in a 2011 assessment. In Chinese Medicine, utilizing acupuncture needles on particular strain factors all through the physique can settle down the central nervous system and activate the comfort response from the parasympathetic nervous system. Several research present acupuncture impacted the severity of tension and associated signs, corresponding to elevated coronary heart charge and panic assaults.

Exercise

Exercise of any variety is tremendously useful for bodily and psychological well being. Remember, in nature, the “cure” for nervousness — the very momentary freezing that enables the organism to make an knowledgeable alternative within the face of sudden hazard — is to shift right into a profitable fight-or-flight technique. Going for a run, taking a spin class, or just participating in vigorous gardening or housecleaning mimics the fight-or-flight response. Engaging in train makes use of up the stress hormones launched within the anxious state and helps to revive bodily and psychological equilibrium. A 2018 meta-analysis of 15 research, together with 675 sufferers, discovered that whereas all train was efficient towards nervousness, extra vigorous train helped probably the most.

Aromatherapy

Aromatherapy or the usage of scents (usually important oils sourced from vegetation) has additionally confirmed itself as a useful gizmo in coping with nervousness. Several scientific trials from Germany confirmed that lavender oil was efficient in lowering signs of tension. Other oils that present promise embrace bergamot, lemon, chamomile, clary sage, neroli, and ylang-ylang.

Sleep

Sleep is one other two-way avenue related to nervousness. Poor sleep can set off nervousness. And nervousness can result in bedtime rumination and insomnia. Helpful approaches to bettering sleep embrace stress administration, improved consuming (each high quality and timing), cognitive behavioral remedy to determine sleep routines and create sleep triggers within the bed room, and exercising to extend the sleep drive when it’s shut-eye time.

Social Connections

Social connection is likely one of the most necessary buffers towards psychological well being issues, together with nervousness. Feeling related to others can lower charges of despair and nervousness. In truth, receiving hugs are scientifically confirmed to cut back destructive moods corresponding to nervousness. While not everyone seems to be a hugger (and it will not be protected to hug individuals outdoors your family due to the pandemic), you can even hug your pet, a stuffed animal, or perhaps a tree for those who really feel so inclined.

Embracing Self Help Strategies and Resources for Anxiety

woman outdoors in sunshine with eyes closed
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Anxiety can appear daunting, particularly whenever you’re in its grip. Some of the elements that trigger it are past your management, corresponding to exterior occasions and your individual genetics and life historical past. But the excellent news is, your food regimen and way of life selections can have an enormously constructive influence, each short- and long-term.

If you’re affected by nervousness, bear in mind, you’re not alone. There are loads of organizations and nervousness assets that you would be able to lean on to make it via a troublesome time. If you’re in disaster and wish somebody to speak to instantly, you should utilize your cellphone to textual content HOME to 741741 (within the US) and converse to a disaster counselor.

The Anxiety and Depression Association of America (ADAA), Anxiety Canada, and Anxiety UK are charities and affected person advocacy teams that additionally supply nervousness assets primarily based in your area. The ADAA additionally has coronavirus-specific nervousness assets for those who’re struggling extra due to the pandemic. And Psychology Tools affords a coronavirus nervousness information as effectively.

Tell us within the feedback

  • Have you ever struggled with nervousness?
  • What’s labored for you in coping with nervousness?
  • Are there any new self assist approaches to nervousness you wish to attempt?

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