#anxiety hacks

[notoneopinion]

10 Ways I Soothe Anxiety

Hello. I have anxiety.

I have anxiety, but I have also managed to somehow keep a pretty good life for myself through it all. Getting out of bed when you have a paralysing fear of the world is not an easy task, but there are a few things I have found that make it that little bit easier, life that little bit smoother. And because we certainly don't gatekeep here, I thought I'd share the ten main ways I soothe anxiety. Basically, ten things I do to switch off and remove myself from my brain.

1. Turn your phone off.

An obvious one, but probably one of the most important. It's insane how clogged a person's brain will get when they spend their day glued to a phone screen. For me, it's not even just social media that sets me off, though that is a massive trigger for me and many other people; it's the phone in general. I could be playing Angry Birds for twenty-four hours and still finish the day feeling gross and anxious and guilty. The screen itself just makes me feel groggy, which in turn leaves me feeling anxious by the time I'm getting into bed that night. There are some days I will wake up, and just turn my phone off completely - usually days when I know I'm going to be at home all day, but still. That extended break from screen time is a life saver.

2. Fidget toys.

Okay, so I may also have autism.

But!!!! Fidget toys are miracle workers for all kinds of mental illnesses and uncomfortable feelings, so don't think you can't invest in some just because you're not on the spectrum. Fidget toys are literally made to soothe anxiety, so get yourself some!! I have one called a Tangle that I keep on me at all times, and I just mess with it in my pocket when I'm in a social situation and I don't know what to do with my hands, or I start feeling a little overwhelmed. It brings my fight or flight right down. I don't know the science behind it, but I honestly don't even care. Give me fidget toys, or give me death.

3. Model making, eg Legos, 3D puzzles.

Legos and 3D puzzles are another thing that has changed the game for me when it comes to anxiety. Like fidget toys, they are the perfect way to keep your hands busy, but they have the added bonus of keeping your mind busy, too. These are, of course, more of a relaxation technique, something you come home to after a stressful day rather than something to eliminate anxiety on the spot, but we'll take what we can get. These also keep you relaxed and distracted for hours, because there is hours worth of work to be put into them. Plus, they're very addictive - once you start on a Lego set, or a puzzle, you don't want to stop until it's finished. I've sat for eleven hours straight doing a Lego set just because I wanted to see the finished product as soon as possible, and during those eleven hours, my anxiety was non-existent. I was just enjoying myself the entire time.

4. Have a nap.

Very self explanatory, and yet controversial???

But genuinely, just go to sleep??? If you're having a gruesome day, and your mind is bullying you, and you're exhausted, just lay down and go to sleep. Fuck what other people say. There is nothing wrong with clocking out from the horrors of the real world for a few hours. As long as you get back up, all refreshed and ready to tackle another day, who cares??

5. Talk to a loved one.

I am very blessed that I can put this on the list. I know this can be a very difficult coping mechanism for a lot of people - trust me, I know. Growing up, my anxiety was my own, and not once did it ever occur to me to share that problem with anyone else. However, after meeting the right people, and understanding that nobody is going to be annoyed about hearing my problems, talking to people became one of the best and most useful coping mechanisms I've got. It can be as simple as sending your best friend a text telling them how you're feeling, or you can go all out and sit your Mum down with a cup of tea and bawl your eyes out. Getting those feelings out will give you a physical relief as well as a mental relief; the weight you've been carrying, a weight you probably don't even notice any more, will be gone in a matter of minutes. I promise you.

6. Exercise.

I know. I was shocked too. All those scientists that told us exercise and moving your body is good for your mental health were right. Bastards.

Just go on a walk. That's what I mean when I say 'exercise.' If you want to go to the gym and lift weights, or run a marathon, you go right ahead. More power to you. But by 'exercise' I just mean. . . move your body. Take the dog on a walk! Walk to the shop instead of driving! Get a bike! The tiniest bit of movement in a day can do wonders, whether we want to admit it or not.

7. Blast happy, sing-in-the-car music.

There's a playlist of Spotify that I highly recommend when it comes to wanting to escape reality and just have a good time. It's literally called Songs to Sing in the Car, and it's one of those playlists Spotify make themselves, just full of songs that you can sing at the top of your lungs, or blast through your headphones, and just have a real good time for a little while. I know it's easy sometimes to just go straight to that playlist full of sad songs that you can relate to in that moment, but try and go for a different approach - go find old bangers that you used to jump around to as a kid. It's a breath of fresh air.

8. Do chores.

Two in one baby!

A good chunk of the time, our anxiety is stemming from our to-do list, even if we're not thinking about it. All around us is evidence of all the unfinished tasks we've got to do, and that can really stress you out. Personally, whenever I'm anxious, I become almost camotose; I will just sit on the sofa and stare at the wall, feeling everything all at once. However, I've found that using this time to do little tasks around the house actually makes me feel better. I'm not saying I go and do a full massive clean; I might push myself just a bit to wash one or two dishes, or the whole sink if I can manage it. I'll hoover the living room floor. I'll go upstairs and put my clothes away. Just tiny jobs, only as much as I can push myself to do. A lot of the time, one job turns into two, and then two turns to three, and soon my house is spotless, and you know what they say - clean space, clear mind!

9. Take up knitting/ crocheting.

This one is pretty self-explanatory. I only discovered this as a coping mechanism when I was suffering from really bad insomnia and I couldn't sleep; I somehow found myself watching YouTube tutorials on knitting, and I was overcome with this intense urge to learn. It was literally one in the morning, and I drove to my Mum's house (dragged my fiance out of bed to come with me, too, sorry babe <3) and grabbed knitting needles and some yarn. I was up knitting for about an hour, and I felt so relaxed that I actually managed to go to sleep! For the first time in days! So not only can you make really cute clothes and nick-nacks and learn a new skill, you're also relaxing that anxious brain of yours for a little bit.

10. Have a good cry.

Yeah. Just this.

[tailoroffates]

Anxiety Brain Fog and Tips to Defeat it!

Hey-hi! I’m back again to chat about yet another aspect of anxiety!  Anxiety brain fog… Anxiety brain fog can happen when a person is feeling anxious and it causes difficulty thinking clearly/concentrating. It’s common to experience brain fog when dealing with stressful situations, or while an individual experiences high stress in general. So, why does anxiety cause brain fog? Well, it typically happens because anxiety takes up a lot of mental resources. This makes it so people need to use more energy while trying to focus on anything other than that anxiety, which is why it makes it so difficult to concentrate or think clearly.

Symptoms of anxiety brain fog include:

Fatigue

An inability to organize thoughts or activities performed

Feeling confused or “spaced out”

Being easily distracted

Forgetfulness, or a constant loss of your train of thought

Having difficulty finding the right words

Processing thoughts slower than usual

Forgetting about a task you need to complete

Needing more time to complete basic tasks

So basically, anxiety brain fog creates a forgetful mental state affected by your anxiety. The more anxious you get, the harder it becomes to focus. It usually happens when you go to do something that you know makes you anxious, and it makes preparing for that task much harder than it needs to be. There are other causes for anxiety brain fog, meaning things that can make it more likely to affect you. These are:

Neurological conditions, like head injuries or dementia.

Some chronic illnesses

Dehydration, hunger, or vitamin deficiencies

Drugs and alcohol

Certain medications, like chemotherapy or mood stabilizers.

So the gist of the situation is, if it isn’t anxiety induced then you should do your best to take good care of yourself and if that doesn’t help, seek out medical attention that could provide better answers for your condition. Now, since the brain fog is a symptom and not a medical diagnosis there is no treatment for it that I am aware of. Though, managing the anxiety or the conditions causing the brain fog may help. I’m no medical professional or therapist, but as a fellow struggler of anxious tendencies, I happen to have a few tips to help you along the way.

My tips: 1.  Make a checklist and actively run through it before heading out to ensure you don’t stray off track. 2. Try to prepare ahead of time, or leave the things you need near the door where you can see them. Sometimes visual cues can help to re-spark your memory and clear the fog enough to set you back on the right path. 3.  Work on methods to slow or calm your anxiety. Giving your brain less to focus on can help redirect your attention towards what you need, instead of what you’re afraid of or anxious about. The tips I mentioned above are my personal methods of clearing, or at the very least, working through my own anxiety brain fog. I hope this information helps you find your own path to victory VS the foggy brain feels <3 Unfortunately, that’s all I have for you today, but for those of you who have your own tips for working through anxiety brain fog, I’d love to hear about them and how they help you in the comments or tags! Sharing is caring!

[joi-in-the-tardis]

Quite possibly the best grown-up purchase I've made this year. Because I can't seem to bring myself to try new gas station air machines (I used the same one for over 10 years before moving to Memphis). I tried exactly one- the one where I work- and somehow wound up with less air than I had to begin with. It was in an abysmally awkward spot, too.

But this was so damn easy. And I can do it right at home. I kinda want to go door to door and ask if anyone needs their tires topped off. I won't, but I'm tempted.

[blossomwithbri]

Managing anxiety can be tough. Here are some journal prompts to help you keep track of your feelings, thoughts, and moods ｡･:*˚:✧｡

[naomiwielant]

Another sleepless night. Watching drama's & listening music is the only thing that works for me to fall asleep.

[littlefankingdom]

Bruce is a overprotective and kind of strict parent, but he is very lax in some domains where other parents wouldn't. Here are some examples:

His kids stealing money from him. You will never catch Bruce Wayne lecturing his kids for taking his money. In the Arkhamverse, Jason steals 5 millions from Bruce's bank account to buy his army, and the problems for Bruce are: he didn't know it was Jason so it stressed him a bit, and Jason used it to buy an army.

Stealing from him in general. What is his is theirs. Unless it's dangerous. (Cars are death machines for his anxious self, which is why buying another batmobile for the young justice is not acceptable, or is kids taking it for a ride. He did made Redbird for Tim as a gift for when he got his license.)

Stealing from the cops (he has done it himself so many times)

Stealing money from rich people. In Knightfall, Bruce meets a British vigilante named Hood who steals from the rich to give to the poor, and Bruce had NO problems with that. He likes the young man. Stealing possessions is an issue tho. (Dick should follow his Robin Hood's dream, his father is fine with that)

Hacking into government facilities or anything really. Unless it's to harm an innocent civilian, like a classmate, he will not say anything. Hacking the FBI? Good. Hacking a russian mafia? Ok. As long as they do it safely and follow Barbara's instructions, it's fine.

Lying to him. Bruce is always impressed when he realizes one of his kids lied to him and he believed them. He's the Batman, after all, they have been able to fool the Batman. When he learns that Tim invented a fake uncle, he is proud of him and he tells him such, because he made the Batman believed it.

[thatsbelievable]

[1000-life-hacks]

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[lunargracklepersonal]

I've lost the post but I saw a post a while back asking why you don't generally see people in punk jackets at protests or riots (in the vibe of complaining about it, saying punks are faking some political ideology) and I was thinking.... yeah of course not, a good punk jacket is like a fingerprint. That shit's identifiable. If you know what you're doing, you go in black bloc and leave the jacket at home.

[lachiennearoo]

How to Make Friends

A more-or-less clear guide on social interactions

Growing up with heavy ADHD and generalized anxiety, it was always a bit hard for me to make friends and socialize. Despite my yearning for friendship, I was always "the quiet one" and "a loner", simply because I didn't know how to approach certain social situations, and it made any friendship I had extremely unstable (except for my sister @vive-le-quebec-flouffi, who was so extroverted and friendly it was literally impossible to escape her clutches of socialization)

As I grew older, I learned through a lot of trial and error what makes a good friendship.

Or, rather... what's the best way for someone to WANT to be your friend (without being superficial or hypocritical.)

Now, obviously, this doesn't work for everyone. But this is what I found helped me the most in social circles (especially online) and I hope it can help others too

LET'S BEGIN!

1 - Be yourself

Now that sounds very cliche and cringe, I know, but hear me out, because my opinion on this is not the same as all those feelgood inspirational movies and ads.

"Being yourself" isn't as simple as it seems. Because after all, what does "self" imply? If someone is, say, a criminal, would "be yourself" mean that they should embrace their sinful side?

No, obviously not.

"Be yourself" is a bit more nuanced, but I'll try to boil it down for you.

It just means "be unashamed of your qualities which you think are flaws". For example, "be yourself" would apply to someone who sees themselves as ugly, or maybe someone with an odd yet unharmful hobby, or a weird sense of fashion, or someone with say a handicap, a speech impediment. "Be yourself" is a sentence for the specific people who have genuine good in them, but are afraid to show it to others because they have been persecuted in the past, or are scared to be. It does NOT mean to accept genuine flaws. "Be yourself" does not include say violent anger issues, an addiction, a recent crime committed, or a generally unpleasant personality. Those are obviously not things to encourage. You can understand they may be a thing that happen to you, and accept it in your life, but that's different from being proud of it or encouraging it.

Speaking of personalities... let's talk about that

2 - Be kind

Now when some people hear that, they think it means "always smile no matter what, always look happy and positive, always agree with everyone just so you don't hurt their feelings, and never cause any drama", like you're Deku in My Hero Academia or Steven Universe in his titular show.

But that's... not quite that.

Obviously, kindness is something you use to help people feel better, to cheer up, and feel happy, and obviously to be kind, you need to have compassion, heart, empathy, and always put yourself in other people's shoes regardless of who they are. But it is not necessarily all-encompassing.

There's a rule that I think anyone learning kindness must learn. It's that sometimes, kindness means to be firm.

Not mean, of course. Not judgmental, not insensitive. Don't insult anyone, don't belittle or patronize anyone or make them feel inferior to you. That's still very rude and that's not what you want.

But what I mean is that sometimes, if you know that a person's actions towards something are wrong, especially if it's towards someone else, you must be able to point it out, and act accordingly. Don't just stand there and agree with them just because you don't want to hurt their feelings. You must still be able to know right from wrong. Kindness just means you won't be an ass about it, it doesn't mean to stay silent.

Hey, that brings me to point three!

3 - Show your own opinions

If there's one thing people hate just as much as meanness, it's those who stand by and do nothing about it.

Regardless of if you agree with them or not, if you say absolutely nothing when genuinely bad behaviour is happening, out of fear of "starting a fight", you are actively making the person who is being attacked feel alone.

I remember myself, when I was bullied in the first two grades of secondary school (11-13 years old for those who don't know) for "being ugly", I was told by my mother (who was friends with other kid's parents) that some of the kids "didn't hate me" and "didn't agree with the bullying". And I asked her "if they don't hate me, why won't they talk to me?" She never managed to answer that one. And it broke my heart, because outside of my sister, I had no one else.

Don't be like that. You may be scared of acting, but you know who would be grateful if you did act? The victims. And isn't their opinion of you much more important than the opinion of someone who acts with hatred and bigotry?

If you see someone suffering injustice, or even just hear someone who has a rather harmful opinion, don't be scared to tell them that you disagree. Obviously don't be an asshole about it, stay civil, but if you voice out your opinion, you will be seen as someone who stays true to their beliefs and is brave enough to stand up for them if the opportunity comes.

There's obviously much more that comes with social life (nonverbal cues, sense of humor, timing and mood), and I don't know everything (I'm just some random québécois girl on the internet). But I hope this was a bit more helpful. I did have fun writing this, at least. So I guess that's better than nothing!

[thebloggerthatjesusloved]

So true. That livestream was a banger.

one thing i love about adulting is that you can fill out important paperwork while watching a livestream of ranboo and slimecicle playing a horror game about if Dora was cursed

[greentrickster]

Making a doctor’s appointment life hack

You know what the best way to schedule an appointment with a medical professional is? Phone them when the office is closed and leave a message!

No seriously, if you have any sort of anxiety involving making calls like this, this is the absolute perfect strategy, because you can:

Figure out everything you need to tell them ahead of time (name, what you’re phoning about, what you need help with, contact info)

Write this out into a script

Phone the office

Read your script verbatim

Hang up and let them phone back next time they’re open

I know it sounds like this is adding an extra level of stress to the process, because now they’re going to call you, but, the thing is? When they do call, all they’ll do is figure out when you want to schedule your appointment for and maybe ask for another detail or two. All the heavy lifting on your end is already done, and they’ll have done a chunk of the work they need to do before phoning you. Even if you miss their call and have to phone them back, this still remains true, and the basic conversation you’ll get as a result will be unchanged.

[blossomwithbri]

Here are some activities I do when I feel anxious. I got this from my Emergency Self-Care page on Notion. I pulled the template from Pinterest and tweaked it to fit my needs. The main goal of all of these ideas is to ground myself and regulate my heart rate. Hope they work for you⋆｡⋆☂˚｡⋆｡˚☽˚｡⋆.

[hillbillyoracle]

How to Have Better Conversations

I’m writing this at the request of my partner. She shared she’s really been struggling with making conversation more than usual lately. I shared some thoughts on how I navigate conversations she found useful and asked if I’d be willing to make a resource or write more about it. This is not meant to be a definitive expert guide, it’s built from my observations and experiences as someone who is autistic and has to navigate a lot of social situations completely manually. This is how I break down the individual components of conversation.

When I spelled this all out, one of her takeaways was that conversations actually involve a lot of microdecisions and that’s why they can be so tiring. And I think that’s totally correct. But I think it’s also why some people can thrive with them because it’s actually a lot of difficult decisions that are tricky to pull off well so when you can and do, there’s a real sense of accomplishment that can make talking more appealing.

I have a feeling this post will be overcomplicated and convoluted to a lot of folks but maybe there’s a handful of folks for whom it is helpful. Take what works, leave the rest. Summary at the end.

Types of Conversation

Topics of conversation are decently important in my experience. They ultimately let you know where the conversation will go - whether it’s likely to end in a dead end, what sorts of things it will allow you to learn about the person you’re discussing with. In my experience, just about all conversation topics fall into one of four camps.

While I talk about Best Use and Don’t Use here - most conversation in the following topics will fall somewhere in-between. They’re just sign posts, not rules.

Me

The focus is on you. Me topics are ultimately about telling a story about yourself with some amount of conscious intent.

Best Use

The best use of this is setting expectations and conveying preferences. This allows your talking about yourself to serve a purpose that ultimately assists the other person in knowing how to understand and interact with you best without necessarily demanding certain treatment front. They might change or not change how they interact with you and this can show how responsive you might expect them to be.

Examples:

“I’m a writer so I don’t work 9-5. If I reply at odd times, that’s probably what’s going on.”

“One of my favorite ways to get to know someone is to grab a hot drink and go for a walk with them.”

Don’t Use

The worst use of this is look a certain way - knowledgeable, impressive, interesting. Basically any use rooted in getting another person to like you. Genuine connection doesn’t start from a place of elevating one person over another. Plus honestly 90% of people just do not care about why you think you’re interesting, important, etc and hate feeling pressured to validate you.

Examples:

“My boss was even stumped by the issue but I figured it out on my own.”

“All my friends say I’m the best at baking.”

“I keep a bunch of tools in my car, I’m ready to fix anything anywhere.”

You

The focus is on the other person. You topics are ultimately about letting the other person share the story of themselves.

Best Use

The best use of You topics is to better understand how a person understands themselves. Open ended questions that invite them to show their thinking as well and shows you how they reason. The common acronym FORD (family, occupation/occupy time, recreation, dreams) is a decent

Example:

“So how did you find yourself in this city? What was that journey like?”

“Why did you take up [your hobby]? What drew you to it?”

Don’t Use

Don’t use you topics to actively try to find fault with someone else. It’s great to have standards and hard no’s for your friendships and relationships. But poking around for them upfront can alienate people who you’d otherwise like - suspicion is not a desirable quality in a friend or potential partner. Ultimately you have to let a person show you who they are and make a personal call. There’s no short cut.

Example:

“So why did you and your ex break up?”

“So you get angry easily then?”

Both

The focus is on a shared expertise/language, not on the story of either of you.

Best Use

The best use of both topics is to notice things about them they wouldn’t think to explicitly share necessarily and to connect in a way that only people with your shared interest or expertise allows.

Example:

My partner and I both have a background in academic medical research. However when we talk about it, it becomes apparent that my focus is on the practical and researcher side and hers is on the data and compliance side. It’s interesting to note where our similar interests compliment and diverge.

Don’t Use

Don’t use both topics to try one up or show you know more than the other person. The minute you do that the shared aspect - and therefore connection - is gone.

Example:

I once went on a date with a man who spent a half hour explaining how GIS systems work in a very “look at me” way after I mentioned I had used them when I was studying forestry in college. It was boring as hell.

Neither

The focus is on a topic without a shared expertise/language, not on the story of either of you.

Best Use

The best use of neither topics is a shared exploration/experience. One person will usually know a little more about a topic than the other person. The person who knows less benefits by learning about a topic they’re curious about. Their questions and observations invite the other to think about this topic in a new light so the experience winds up being somewhat shared.

Examples:

A woman in line at Lowes let me know I could overwinter mums in this area. I proceeded to ask her about how she’d taken such good care of hers and whether the effortwas worth it. She thoughtfully answered my questions and I learned a lot.

I mentioned to my partner a personal project I’m considering undertaking. She asks about my motivations for it and in doing so I have to further clarify them. She learned a little about what my project was about and I learned what I was really after, seeing it fresh.

Don’t Use

Don’t use neither topics to soapbox about things that are of solely personal interest. If someone makes it clear they’re not interested pivot to something more interesting. Even neither topics require at least a little bit of common ground.

Examples:

I regularly talk about group hypocrisies I’m trying to make sense of before realizing that people outside of that group don’t really care.

Ideal Ratio

In general, in reflecting on my own conversations, I think a ratio where more than half the conversation is on either both or neither topics are the most rewarding. It’s where neither party walks away feeling like they talked too much about themselves and when meaningful and interesting topics still have been discussed.

I think it’s a common mistake to try to get the conversation to be 50% you, 50% me. That’s where conversations feel like a job interview and get exhausting real quick. They also have an appearance of depth as people disclose more to keep the conversation going but with out a feeling of connection after because little time is spent on exploration and shared experience.

How to Respond

So knowing what topic you’re currently or want to talk about is one part of this, but the other is choosing a response. I generally let the other person’s response dictate some measure of my response.

Pivot

If someone seems negatively engaged - leaning back, looking around a lot, arms crossed, giving short answers - I pivot to a neutral topic. I find neutral topics work best because the focus is not on either of you - they don’t feel like they’re under pressure to disclose or act interested in you. Neutral topics also allow them to lead the pace - asking questions and making observations at the level they feel comfortable. If they continually seem negatively engaged, it’s usually best to bail from the conversation, especially if asking questions about the dynamic itself seems like it might not be welcome.

Matching

If someone seems neutrally engaged - mostly looking in your direction, not leaning toward or away, giving input on what you’re saying - I match and continue with the topic.

FOOL

Being a little like the Fool in the Major Arcana is actually a great way to be a good conversationalist - genuine, curious, brave, and receptive. Bellow are some concrete ways how.

Follow up questions - Good follow up questions come from a genuine place of curiousity. They also tend to either fill in gaps in your own understanding or encourage the speaker expand the discussion into a new but related area.

Observation - Observations on the topic itself are great but not your only option. You can oberve how a person seemed to feel when talking about the topic. You can observe that they’d touched on a related topic before. Comparison is a fruitful ground for observations as well - “That’s similar to…” and ”That’s very different than….”

Opinion - Offering an opinion or requesting their opinion is a good way to keep a conversation going. In general, it’s best to avoid generalizations, soften them a little to start with, and make sure there is some measure of compassion in the opinion you’re sharing. Rigidity leaves little room for discussion and exploration.

Levity - Where appropriate, make a joke, share a meme, craft a pun, tease them a little. Laughter is a shared experience that connects us.

Building

If someone seems positively engaged - leaning forward, making eye contact, coming closer to you for neurotypical people and actively engaging with the content of what you’re saying regardless of stims or eye contact for neurodivergent folks - I build on what we’re talking about. I self disclose my feelings and personal connections to the topic one step further than what the person I’m talking with has.

It’s important not to disclose a lot more than the person you’re talking with has. It leads to a vulnerability hangover for you and can be quite awkward and uncomfortable for them. If you disclose just a little more than the person you’re chatting with, then it’s much more easy to recover and match their level if they seem uncomfortable with what you shared.

Decision Tree

“What topic are we talking about currently?”

Me - Set expectations, share preferences; you focused

You - Understand you as you understand yourself; other person focused

Both - Connect over a shared language; idea focused

Neither - Connect over a shared exploration; idea focused

“What cues am I getting from the other person?”

If positive, build on current topic - be vulnerable

If neutral, match on current topic - be a FOOL*

If negative, pivot to a different topic - preferably neutral or in ratio**

*FOOL

Follow up questions - genuine curiousity - “I wonder…”

Observe - conversation, feelings, topic - “I noticed…”

Opinion - cautious, concise, compassionate - “I’ve often thought…”

Levity - make jokes, share memes - laughter connects

**Ratio

51% Both/Neither

<49% Me/You

[lifehacksthatwork]

I'm not going to pretend I have any medical knowledge at all but these do help me personally. Here's the original Insta post with references.

Also the full length paper for those who might want to read it.

[thatsbelievable]