How to cope up with Anxiety and Stress during Lockdown?

What is stress? And What is Anxiety?

Stress is the normal reaction of the body when changes occur. These changes can be physical, mental or emotional.  And anxiety is the body’s response to stress.  Anxiety is a feeling of fear or apprehension which we face when we have to face interview or give a speech etc.

Stress is an outcome of body’s reaction to changes and this is very normal for the body as it is part of life. We experience stress from our thoughts, work place or surroundings and also from body. Even some good events taking place in our life can lead to stress, like a promotion, a child birth etc.  Some positive impacts of stress are that it keeps the person alert, motivated and vigilant. When it comes to anxiety, the person feels anxious about this new job or exam or any new task. This anxiety is essential at times for good positive outcomes and they should not interfere with day to day life.

Both stress and anxiety have negative impacts on the body if they are prolonged for few weeks or even months. As such the autonomous nervous system sets in to trigger responses that cause changes in the physiological system of the body and reduce it. But is prolonged and signs of overstress are ignored it can lead to wear and tear of the body. In the same way if the person gets stressed up it can lead to unpleasant anxiety disorders which take up forms of emotional disorders. These disorders can change the entire way of living of individual and they live with fear, phobia and illness.

If stress has transformed into distress, it will cause disturbances in the equilibrium of body. Some physical symptoms associated with distress include- headache, increased blood pressure, stomach upset, chest pain, sleeping disorders etc. Emotional problems that can arise out of distress include depression, panic attacks, increased anxiety leading to anxiety disorders.

Coming to various forms of anxiety disorders- The individual can suffer from panic disorder (fear of attack), Phobia (fear of object or situation), social anxiety (Anxiety of being judged), Obsession- compulsion disorders (OCD’s- repetitive behaviors), Separation anxiety disorders, illness anxiety disorders, Post- traumatic stress disorder (PTSD) (Following a traumatic event).

Why is Corona virus LOCKDOWN stressful:

We were listening about many disease outbreaks throughout the world. Incidences like Ebola virus outbreak have alerted international airports to quarantine people coming from abroad. We heard SARS, Swine flu, Avian influenza virus, the list is on. But nothing has had such an impact on the existence of mankind as Novel Corona virus. WHO has declared it pandemic and it easily gets transmitted from person to person through oral or nasal secretions. The number of cases has escalated exponentially. When China has announced its lockdown in 23^rd January 2020, it made the world to laugh at such drastic step as such incidences were never taken up by any country. With time, as the disease was understood, reasons for spread were educated and WHO has declared alert on the pandemic, every country started planning its own way to wage war and the most common strategy implemented even in our country was LOCK DOWN.

What is LOCKDOWN? Staying at home, staying in isolation, staying away from public gathering, staying away so that we do not spread diseases, isolating ourselves from others or imposing isolation on ourselves for our benefit as well as for other is what is lockdown.

Reasons for panic among public:

Amid rumors going viral on the nature of virus, myths that are circulated in social media and a panic about resource crunch, people started pouring out on the roads trying to accumulate basic needs for months. From masks, medicines to groceries, everything stored in anticipation of months of lockdown in the country.

Fear about the death rate, unawareness of basic hygiene to be practiced and insensitive social behavior has lead to imposing of strict rules overnight. Thanks to the lockdown, the cases have always remained less in India than other countries.

Reasons for stress:

People have to start a totally different lifestyle, which is staying at home. Stress has crept into the minds of people, thinking that it is very difficult to stay at home and avoid all social contacts. People are so busy buzzing into each other lives, that socialization has become an need for survival. So, people started worrying what would happen to their job, life style and weekend entertainments.

Fear of disease caused by social media resulted in Illness anxiety disorder. Listening about the disease repeatedly and continuously watching news, getting 24/7 updates have led to a fear that they would get the disease. Even normal cold and cough have made the people get distress while few have committed suicide without even undergoing test. We have seen cases where people throttled a person out of a grocery shop as he was not wearing a mask and all these are symptoms of increased anxiety among people.

One more recent incident is the attack on Asha workers and on doctors who were appointed to test for contact cases of corona virus. People were reluctant to stay lockdown and considered it as a punishment and instead of getting tested and getting over the problem, they attacked the helpers.

Fear for life has crept into minds of even a very healthy person, and this fear can lead to stress and anxiety which can affect the immune system. One has to know that, it is a virus and our system can battle it, provided one stays fit and fine both physically and mentally.

Stress management during Lockdown:

1. There is no need for panic: Mankind has seen several viral and bacterial diseases and our body can fight against 100 million different types of antigens. So, have faith on the best gift that we have, which is our defense system. Boost it up and never panic, as it can create stress and affect the basic functioning of this system. Planning is important than of troubling everyone around. Gaming, video shoots, recalling old hobbies and working on them, all these will boost once morale and help to live happy and healthy.

2. It is alright to cut off from rest of the world: Due to lockdown, the entire world appears to have to come to stand still. But look around, Sun rises and set at it’s own time, birds are continuing to live and so can we. It is alright to stay and home and enjoy with family. Nothing has changed and nothing will change and this isolation is temporary and will last for few days for the benefit of mankind. The only thing that has changed is that we are not moving out of house except when there a real need to maintain social distance. One has to understand that cutting off is imposed to separate people physically to avoid disease transmission.

3. We can still stay in touch with people: We are in a world where we have been staying in touch with people across globe by using some or the other networking methods. Maybe it is time to use the services more effectively. You are physically separated but we can stay connected by phone, through video calls, chats, family groups, groups with friends and so on. People use social media on and off during routine days and may be this is the time to spare time to talk to and listen to your friends. Do share with your friends even the anxiety issues that you are facing and let it out, but talk to positive minds who can boost your morale rather than to negative minds who can make you go distressed

4. Keep up a good routine: Just jump out of bed and start your routine as if you are going to work, college or school. Nothing should change- neither food habits nor sleeping habits. If you are staying with your family make sure to wake them up, do some exercise at home and maintain healthy diet. A change in routine can create stress on the body. Have a good breakfast, prepare healthy lunch and limit calorie intake at night. Small gestures of help and care can be exhibited at this time, preparing a snack if you are a man who has never entered a kitchen will be loved by your spouse and family.

5. Maintain a good sense of dress code: Staying at home leads to laziness among people. We observe that one Sunday at home changes our routine and many don’t even bother to take a bath and change their pyjamas. A lockdown for 3 weeks and above can have impact on your living habits and sense of dressing too. Have a reasonably neat and clean dress during day time give us a good mood to connect with people. It is good for family members too who will otherwise follow your track and remain clumsy leading to unhealthy habits which invite sickness. It is just a way of changing to good mood.

6. Breath fresh air morning and evening: Plan to spend few minutes in your balcony or home garden with family or alone if you are single. Having a morning cup of coffee or milk with family in balcony allows not just fresh air, but rejuvenates sense of humor among family members. This is important as lungs can have lots of oxygen which helps to exhale toxins. One can use to time to chalk out daily routine with family and try to do group tasks. Such planning gives no scope to anyone to feel over stressed. To be best extent possible use open space, natural sunlight and natural breeze than sticking to couch and sticking to one room with lights and fans. Members will get bored which can lead to distress

7. Managing work from home: It is a challenging task to work from home when everyone is at home and tasks are to be completed. Having a separate office space at home is advisable. One has to focus on work and also maintaining good mood at home. Never carry the pressure and impose on family members. Take intermittent breaks, move out of sedentary position, breath air and have calorie conscious diet. People get over stressed during lockdown as they will be working at home and will not get chance even to see the sun. Dead lines do not change, work does not change and one has to remember that work from home is itself a lockdown. So there is nothing to panic, rather one has to stay calm. If over stressed with work, changes are to be made in screen time. One can practice eye exercises and if possible some exercise or meditation will help to overcome stress.

8. Daily exercise and meditation can help manage stress and anxiety: One can do small workouts at home or do yoga and meditation. This helps to reduce anxiety and stress and also helps one to focus on their tasks. Simple physical works outs like stretches, small dance moves with music, practicing dancing can help people get relieved of stress. People who are used to long walk will feel stressed, but this can be overcome by planning alternative ways of sweating. Yoga asana help to relieve stress and breathing exercises will help out to exhale pressures in a very calm way. If one is planning to meditate, choose a clam place and focus on breathing again, this is help one to regulate mood and gain tolerance to pain and suffering.

9. Regulate eating habits: We are born to live and we eat since we need to stay healthy. The basic weakness of human being is the lack of control over palate of tongue. Yes, most of us are foodies and lockdown is the best time to enjoy food. Definitely we are privileged to have all sorts of food as there are no restrictions on purchasing vegetable and ordering food online. Still high calorie intake can lead to health issues and by the end of lockdown, people may find it difficult to fit into their dresses. Jokes apart, one has to eat healthy food. Try to include lots of vegetables and fruits which have antioxidants and vitamins that would contribute to healthy body and mind. ALWAYS DINE TOGETHER. People suffering from anxiety and stress generally have the tendency to overeat or eat chocolates or related item having high caffeine and calories. One has to have self realization and take help of psychologist at once or discuss with family before upsetting their health.

10. Consult a psychologist for help: There is nothing wrong in taking help of psychologists to overcome stress and anxiety issues. They are trained to handle people and are the best ones to advise and help us regain confidence. Many people think that mentally challenged people alone go to them, but this perception is wrong. Even a decade back, there was no such rush in life and people having these anxiety issues are very less. With increase in screen time, over exposure to social media, impact of movies, changes in eating habits and life style, increased inclination to easy way of life and even increased work pressures have led to anxiety disorders among people. Hence there is nothing wrong to talk to these well trained people. Get contacts number from a reliable source and today help is being given online too.

STAY HOME

STAY SAFE

EVERYTHING IS FINE

WE CAN LIVE AND SURVIVE ANY SITUATON

LETS STAY POSTIVE AND MAKE BEST USE OF THIS TIME

Dr P. Mary Anupama

Assistant Professor

Dept of biochemistry

St. Joseph’s College for women (A)

Visakhapatnam

History, Statistics, Facts and Myths about corona virus

History on Onset of Disease and related Statistics

The first case is reported in China on Nov 17th, 2019 when a 55 year old women has contacted with this new viral disease. This was in the Hubei Province of China, the place where we are talking of the city of origin of Corona- the Wuhan. Doctors found some more cases creeping in with symptoms similar to SARS virus and researches started working on that. It was suspected that the virus must have spread from some fish market- a wet place, but patients included people who had no contact with such places. By December 15th the number of cases increased to 27 and 60 cases by December 20th, 2019.

Dr Zhang Jixian, the Head of respiratory department at Hubei Provincial Hospital of China, identified the causative organism as Corona virus. By December 27th the number of cases increased to 180. Scientist suspect that this corona virus originated from SARS in bat. The virus some how reached the most trafficked mammal- Scaly ant eater- Pangoline and then passed to human. This transition, mechanism and details are unknown. 

By January 12th, the Nation Health Commission of China submitted a report to WHO that a virus erupted from exposure to a sea food market.
By 7th January China identified this new virus and by 12th Jan, they had the genome sequence of this virus.
on 13th January a case in Thailand, 15th Jan- Japan and 20th Jan- Korea. The News of Novel Corona Virus- Covid 19 ( 2019- nCov) has spread to the entire world. 

By 20th January the number of cases in 3 countries was 282. By 30th January, the number of cases have increased to 11,900, by Feb 15th it was 59,197 cases, by March 1st it is 88,595 and by March 16th the number of cases world wide are 1,82,414. This logarithmic increase in the number of cases globally led down to announcement of lock down in several countries. But the spread of virus has not stopped. It has reached even the Palaces and even to Price Charles. Today , i.e., 31th March 2020, it is very sad to see the total number of cases escalating to 8,37,016. The virus has spread to over 200 countries, resulting in 41,298 deaths. 1,72,502 have recovered while there are many yet to recover.

The following is a graph showing increase in corona virus cases

The following graph reveals number of cases revealed.

Worst effected are the elderly, above 60 years of age and also those who are week, lacking immunity. Death toll kept increasing globally. Governments have announced lock down and are ready with ventilators, detecting kits and support systems to help identify the infected, treat them and educate people. Italy, Spain and US are the worst effected due to Corona virus. But as on today China has come out of the effect of corona- They are able to manage the disease and lock-down has been seized, while rest of world is staying at home. 

Points to be remembered by the people are:

• It is virus and spreads through droplets coming out of other people
• It is not carried in air
• Its route of entry is mouth, nose and even eyes.
• It survives in the wet and coolest part of body- which is the nose and upper respiratory tract.
• It has noting to do with outside environment
• One sneeze of a person can give out thousand of droplets having virus that can effect tens of people around that vicinity.
• Virus ones entered into body, does not stay outside, but enters the cells. Hence no superficial cleaning can help us
• Taking good food and citrus fruits does not mean the virus cannot effect us
• A minimum distance is imposed so that virus transfer from surface of one person to another can be avoided. The virus does not creep out of body, but comes out due to saliva or nasal droplets.
• Good hand washing and self hygiene can prevent virus entry into body, but this is to be done regularly.
• The worst part of this virus is, it effects upper respiratory tract and people are helped to survive with ventilators.
• Incubation time for the virus is 14th or so. Symptoms may appear late, hence you cannot rest assure that you are totally fine and great
• There is no need to panic that everyone is going to die, as 4.9% people are dying due to this viral infection.
• Self isolation of infected people is recommended as to avoid spread of incidences due to contact.
• YES, it is true that there is no vaccine and no medicine
• BUT, we are getting rid of cold ( Influenza) virus and our body will take time to gain immunity against this too, hence stay calm and eat good food if infected.
• ONE LAST POINT- STAY AT HOME AND STAY SAFE.

The above slogan is to be strictly practiced to stop this pandemic spread of virus. 

NOW LET US TALK ABOUT MYTHS

1. Myths about Chinese and their dietary intake. 
Many Whats app messages started coming up saying that Chinese eat raw meat and hence every new disease erupts in China. We really do not know the reason but people started portraying things in such a way that the messages started disrupting religious harmony.  People started expressing words that. their country people will never get due to some practices, which are quite annoying and disturbing. 
Then comes the dietary war fare- and myths about food intake. Not understanding the seriousness at which this virus can spread and that it is totally NOVEL. Recommendation came up with recipes and a change in life style for that too.
People of a country have their own different food habits which are decided by the climatic conditions and availability of natural resources and finally beliefs which one cannot comment. 

2. Myth that hot water bath can kill Corona virus
It is absolutely wrong. Virus on the surface of hands, face, near nose, eyes can enter us. So frequent hand wash is recommended. 

3. Hand dryers can kill virus: 
Before drying hands are to be washed with soap or cleaned with alcohol based sanitizers. Later one can dry the wet hand, but dryers alone do not kill virus.

4. Exposure to UV light can kill corona virus: 
UV radiations on skin can cause irritation and also skin cancer. Hence never use UV light. Virus resides in cells of upper respiratory tract.

5. Suspicion on working of thermal scanners to detect effected individuals: 
Corona virus infection lead to increase in body temperature. But in many people the incubation time for symptoms to appear vary from 7 to 14 days. Hence we cannot say that Corona viral detection can be done 100% effectively with the thermal scanners. 

6. Spraying alcohol or chlorine on body can kill corona virus: 
No. Not at all. Such sprays can damage mucous membranes of mouth, eyes and are very harmful to people. A family suspecting to have got infected with corona virus, gave alcohol even to a infant who died not because of virus, but due to methanol that they consumed. 

7. Can vaccines against Pneumonia protect people:
No. Vaccine against corona virus is under preparation and researchers are expected to come out with vaccine for the virus within 2 years. 

8. Can Choloroquine be used as a drug against Corona virus: 
No. It is used to treat malaria. FDA of US has strictly prohibited anyone from using it. Cases have come up with people consuming the drug suspecting themselves to got affected with Corona and got hospitalized due to the side effects of this  medication.

9. Can cleaning nose with saline prevent corona virus infection: 
No. Such acts can make the people prone to common cold. 

10. Can virus survive Hot and Humid climates / Cold and chilled climates:
What ever the outside temperature maybe, our body temperature remains same and is best place for virus to survive. Hence such myths must be ruled out. 

11. Can steam inhalation kill viruses: 
No. Steam inhalation does not raise your body temperature. So, virus is not effected. Steam inhalation with orange peels, mint leaves, garlic, ginger, eucalyptus and some anti viral herbs has been falsely told to effect Corona virus. Steam thins the mucous membrane and gives temporary relief during cold or flu. But cannot kill virus.

12. Can mosquitoes transmit viruses: 
It has not been proved till date that mosquitoes can do this task. 

13. Eating garlic and turmeric protect us from Corona virus:
No. Garlic and turmeric are antimicrobial taken orally. But corona effects nasal tract. It enters cells and does not stay outside waiting for consumption of ginger or garlic or turmeric. 

14. Can antibiotics protect us: 
No. Antibiotics are used against bacteria. No antibiotics are recommended for Corona virus.

15. Drinking warm water protects people against corona virus: 
No. This is a myth. There are no evidences saying that keeping throat moist or having warm water helps viral infection

16. A message saying holding breath for 10 seconds helps to identify Corona virus infection:
If the person is infected, and has crossed incubation time, then this test is valid. For people in early stages of infection, this test cannot be taken for granted. 

17.Older people are the only ones affected and it does not effect youth: 
This myth is mainly responsible for the drastic increase in corona virus infection cases in European countries. The youth had a fake opinion that they wall not be affected and this has resulted in the rapid escalation of cases and increased incidences of deaths in Italy and Spain. 

18. Corona positive pregnant mother can transfer virus to baby: 
No . Few pregnant mothers who are positive to infection delivered Corona negative babies.

19. Can Corona positive mothers breast feed their child: 
Yes. With utmost care mother's milk is to be given to babies. Milk has IgA and protects babies gut against infections.

20. Corona Virus infections lead to death: 
Absolutely wrong. People with good immunity and health have happily recovered and are back with their families. Only 4 to 5% of people are dying. Many of them are aged with many complications or the ones having very week immunity.

21. Using AC/Cooler at home spreads virus: No. You can have your comforts at home. Virus spreads through tiny droplets coming from individuals, and not through air. These tiny droplets fall of floor by gravity and are not carried by air from outside. Cooling of room or air coming from AC's or coolers has nothing to do with attracting virus and such myths.

Symptoms: 

It is important to know symptoms for self check. By this time we are all aware of the symptoms.

Common symptoms include: Fever, tiredness, dry cough.

Others- Shortness of breath, body aches and pains, sore throat, nausea, runny nose etc. 

People have to immediately rush to hospital for detection of virus at the on set of early symptoms.  many diagnostic kids are now available which can detect virus from 24 hours to the recent CCMB kit 1hour.

CLOSING NOTE:

Viruses are always smart. A non living, tiny, Ultra microscopic organism called Novel Corona virus has made the entire world to come to a halt. They are smart and effect the moving ones. People who are careless, negligent and do not care for mankind.

Let us all promise to ourselves.

MAINTAIN HYGIENE

FOLLOW GOVERNMENT RULES

TAKE CARE OF OURSELVES AND FAMILY

DO NOT PROPAGATE MYTHS OR RUMORS

TO STAY AT HOME AND TO STAY SAFE.

case studies on Environment topics

BIOGAS BUSES IN KARACHI- Karachi will soon launch Zero emission Green bus rapid transit ( BRT) that will be operating using Biomethane. It is claimed to be the first project that has Approval from Green climate fund which has multiple economical and environmental benefits. Karachi has 40 lakh buffaloes, from which they get 3,200 tonnes of waste and from these biogas would be produced to run the fleet of 200 buses. It would also produce fertilizer that support organic farming.

FASHION GIANTS COMMIT TO CUT CARBON EMISSIONS:
43 Fashion gaints pledge to cut their carbon emissions by 30% by the year 2030 and this they pledged at the recent UN climate Talks. this was announced by the UN Climate chief Patrica Espinosa. the giants include Adidas, Exprit, Hugo Boss, Levi strauss, Puma, Salomon and Kering groups. Their priorities would be to use climate friendly materials, go for low carbon transport and also stop using coal based boilers. They would encourage consumers to increase the life span of clothing material, despite the fast fashion changes.

DIRK GRATZEL - SOFTWARE ENGINEER WHO WORKS ON CUTTING DOWN PERSONAL CARBON EMISSIONS
This is a really inspiring article in Hindu News paper, where a very busy soft ware engineer, who has to do lots of air travel and a estate owner in Germany is now looking seriously to cut down his carbon emissions from 27 metric tonnes to 6-7 metric tonnes per annum. The 27 metric tonnes emissions was calculated by him keeping in mind his food habits , to house to travel. Looking at the environment changes and the need of the day , this engineer has made necessary changes in food habits, uses mass transport and improved insulation of his old house. He got rid of his XUV and own a bike.
A sociologist named Fritz, is now educating people in Berlin to cut down their carbon emission and he could make more than 100 families to do so. Scientist say that carbon emissions per person should come down to 2 to 3 tons.

 Reference- The Hindu Thursday editions.

Plastic waste imports in India - A expanding threat 

Imports on PET bottle and flasks have increased from 12000 Metric tons in FY 2016-17 to 48,000 MT in FY 17-18, where the growth is at 290%.
About 9 million tonnes of plastic waste is generated in India annually.

Discarded PET bottles in India are typically collected by scrap dealers for Rs.14-15/kg. 90% of all PET bottles are recycled in India
The production of plastic materials is done in more than 30,000 units that are estimated to employ 4 million people in India.
The Indian packaging industry, the largest consumer  plastic, is valued at over Rs. 32 billion and offers employment to more than 10 lakhs people.

Reference- The Hindu dated 22/1/2019

SENSITIVITY, SENSIBILITY AND EMPATHY

SENSITIVITY, SENSIBILITY AND EMPATHY

            Sensitivity is defined as the state of being prone to, being sensitive to or it is the degree of responsiveness that people exhibit, to changes or challenges or demands. As we see these definitions, each individual have their own perception of using the same term for various reasons in various situations. But the term has different meaning in medical field, stating it as the capacity to respond to a stimulus.

            How are we sensibly applying these terms to the situation happening around us? This term has been used by many people to exhibit their intolerance to criticism or feedback. Statements like “I am too sensitive so please talk politely to me” or “I am too sensitive to people”. A personalized usage of this term has led to creation of walls around themselves, not allowing to other to express their views, ideas or thoughts. Very wrong usage among children has made the parents go blank, leading to suicides for not purchasing a game or scolding them for time wastage to failures.

            During the past decade, people mindset has changes and sensitivity levels have further reduced towards society and also towards each other. One mile walk with friends was a fun, but today it is done only as exercise and not in routine life. If a person approaches for help, people used to welcome them home but now, such things are rare, except for partying and time pass. Elders stand in bus while youngsters avoid giving them place out of respect. Wishing each other is gone except of good morning wishes in social media. We do not move out of house to help neighbors, while sit in our comfort zone and share stories of social awareness. We never plant trees, take care of environment or any living creature around but share posts and videos in social media. We talk of sensitivity and we are insensitive towards social happening around. We talk of pollution and we ignore when it is our turn, to switch to Ecofriendly celebrations. We participate in competitions on social awareness, Swatch Bharath and patriotism, but we don’t mind spitting in public places, littering roads and cause lots of noise pollution whenever we feel like. We are aware of air pollution and we still neglect our emissions from vehicles.

            One of the pathetic situations which I observed in recent days was that a dead body was not allowed into a apartment premises in the name of custom. Society has advanced, and still bringing a dead person home, is objected by neighbors. Big people with small hearts. The agony of the family has melted many around, and with long persuasion the body was allowed for its final rituals. You don’t touch hearts of your family members, but talk about sensitive heart. We cannot render a helping hand to your colleagues and still say am sensitive. You cannot feel the pain of desperate and destitute people, but expect immediate help. Man has become a mere taker and never a giver.

            Sensitivity always goes with sensibility and empathy. A person, who can empathize with others, feels sensitive about other situations and feelings too. Sensitivity comes with social responsibility as well as responsibility towards family. It is term which is to be used with utmost care. We see this in small children who have no prejudice. They care for everyone around. A small boy of the age of 5 years, pushes his mother tricycle happily enjoying the journey with her till home. A little girl talks about good and kind words to elders whose language of addressing changes with age. Small girl who is punished by teachers wipes off her tears and tries not to repeat mistakes with responsibility. Watering road side plants, taking care of animals, feeding destitute, social service, taking care of aged people within family, all these are the acts of sensitive people.

            Sensitivity comes with understanding. A person who is quickly sensitive is inseparable from his ready to understand nature. Sensitivity is always strength and it is not a representation of weakness. Insensitivity is always a selfish attribute and is ugly, while sensible and empathizing people are always humble and beautiful.

LET YOUR SENSITIVITY BE A POWER THAT TRANSFORMS THE UNIVERSE AROUND.

            Dr P.Mary Anupama

Articles on cyber crime

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