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Some tips/advice for Anxiety and Panic Attack sufferers
First of all, I want to make a few things clear. It is NOT just "all in your head," as some doctors put it. That is the completely WRONG diagnosis for it!! Panic Attacks, Anxiety Attacks and Symptoms are REAL symptoms, it's just that the problem is not PHYSICAL. The brain is not able to compensate for the adrenaline, seratonin, and other chemical levels that are released in the brain. So instead, the anxiety levels are always at a constant HIGH peak, causing chest pain, panic attacks, you name it.
It actually involves two glands located in the brain, referred to as the amygdalas. These two glands work to control the anxiety levels and the release of adrenaline and other chemicals that pumps through your body every day. However, people with anxiety and panic disorder and problems have a constant HIGH level of anxiety that the amygdalas cannot always control. Or it may also be that once your anxiety levels get high, the amygdalas can't work properly to RESTORE the natural balance of the chemicals surging through your body. As a result, your body goes into the fight-and-flight response, and tons of adrenaline and other chemicals surge through your body, causing your anxiety and panic symptoms.
It actually involves two glands located in the brain, referred to as the amygdalas. These two glands work to control the anxiety levels and the release of adrenaline and other chemicals that pumps through your body every day. However, people with anxiety and panic disorder and problems have a constant HIGH level of anxiety that the amygdalas cannot always control. Or it may also be that once your anxiety levels get high, the amygdalas can't work properly to RESTORE the natural balance of the chemicals surging through your body. As a result, your body goes into the fight-and-flight response, and tons of adrenaline and other chemicals surge through your body, causing your anxiety and panic symptoms.
Hiiiii... ur posts r really helpful. I wud like to share some of my prblms privately... I guess u will help me out. I m frm India. 5 months ago I was a pretty confident and happy man as evr.. but was not happy with my relationshp wid my grfrnd whm o adored to be my wud be better half. she caused sm anxiety and induced in me the fear of getting departed.. moreovr my mom had a tremendous belief in a wellknwn fortune teller.. the person told my mom tht thr wud b life risking trouble for a month for me. I am the only son of my parents.. nd I used to smoke quite a bit. I m a journalist by proffesion. firstly I didnt take my mother's words at all, but she used to remind me of my upcoming worries evryday I used to leavefor my work.. one day I had a pretty full dinr at a restaurant and being overloaded I had a can of colddrinks.. suddenly the gas got stuck for a few minutes and I started feeling uneasy... nd right tht moment I started thinking about my mom's worries regarding me and got stressd.. the moment I started feeling tht I might collapse.. though I was pretty few after a few more minutes... tht day passed eventually nd I forgot the fear... the nxt day I was well with my office duties, came bck as usual fit nd fine... jst aftr completing my dinnr, a sudden anxiety aroseand I started feeling endangered... I asked mom... and she said its a bad tym coming,and as I used to smoke somethng serios might have happnd... those words at tht point of tym anchored tremendously... and had suffered panik attacks in metro nd buses.. I left the job and got isolated... the doctor told me tht I had panik attacks... I only fear of having hyperventilation... I m having amixide H for a month... but frm tht day I m ata loss of self confience... suggest me.. I get to be fit as I used to be before.. its jst 5 months I m suffering... is it posible to be absolutely fit as I used to be... I want to stop taking ths medicine... for last one mnth the attack is vry mild... bt I m afraid of taking journeys... I have synthesized tht if my mom wudnt have injected the fear in me... I wud hvbeen normal... how to destroy the fear? nd forget the severity of panik attack for ever...
I have been a sufferer of panic attacks for years, but of late they have gotten drastically worse, and here is why. I started having a gall bladder condition and since I am very skeptical of conventional meds, decided to buy an on line natural product (GallCleanse). Well when you think about it, these types of products need to be quite strong in order to dissolve gall stones. I'll bet there were powerful stimulants in it. So after about a week of taking it, I started getting terrible panic attacks - mainly at work. I would actually get dizzy/lightheaded with the accompanying adrenaline rush. Word to the wise if you suffer from anxiety - REMOVE ALL CAFFEINE AND STIMULANTS FROM YOUR DIET. So it has gotten to the point that I have tremendous anticipatory anxiety about going to work - very crippling. My mind has now made a Pavlovian response and has associated extreme anxiety with work. I am sure in large part it is anticipatory anxiety and the fear of public humiliation. I am skeptical of SSRI's because they give me terrible side effects - mainly dizziness and trembling. The interesting things is that the dizziness/panic is not constant - come and goes in waves that last hours at a time. I purchased "Heal your Headache" but have not been disciplined enough to follow the diet plan - but when I do, the severity of the symptoms is reduced - diet is critical - don't underestimate its relation to panic, dizziness, etc. I have also purchased "rescue remedy" - complete waste of $, and Joe Barry's "Panic Away." Per Joe, it is anticipatory panic that CAUSES panic. You will never be free of panic attacks until you break the cycle of fear of future ones. The basic idea is to come to realization that a panic attack is very scary, but harmless. I also think vigorous exercise is crucial - those us who suffer from panic as mentioned above, have excess adrenaline flowing through our bodies. Exercise helps to dissipate it. Think about it - don't you feel like going for sprint (not a jog) when trapped in a panic attack? I know I do - which of course s part of the fight or flight mechanism. Nevertheless, exercise is a great symptom reducer for many reasons - reduces tension, helps your confidence level, and helps you to feel good about your body.
You're welcome for the advice.
As far as the Lexapro goes, I really don't know how else to describe it. My Psychiatrist told me that the symptoms I described are more typical (yet still unlikely) getting OFF the SSRI, yet it RARELY EVER happens getting ONTO an SSRI. I think I am just sensitive to the Sertraline. Yet certain meds. are not for everyone. I am great with just my Benzo. and my beta-blocker.
It was more of this electrical surge and 10-fold pins-and-needles feeling in my head, I get dizzy and lightheaded, my head feels like it is going to go wack, my face and other body parts can get tingly then numb, you name it...
It caused me to panic or feel anxious several times. So I always called it a head-related anxiety/panic attack.
However, I also suffer from MVP, and I suspect I may also have an autonomic nerve dysfunction called MVPS, or Mitral Valve Prolapse Syndrome. It is not well-known though, and doctors are trying to get credibility for it. I am not even entirely sure I have the syndrome. It just explains a lot about my mentality and symptoms, as well as reaction to certain meds like SSRI's.
However, what I have is also typical in most anxiety and panic disorder sufferers, so I could just have an acute case of that alone. MVPS DOES cause Panic Disorder and Anxiety problems too though, so it could be one or the other.
However, PLEASE oh PLEASE don't let my bad experiences with SSRI's detter you from trying something that could do WONDERS for you!! I am just an ODDBALL, as I said, so PLEASE don't let my bad experience detter you from taking it!! My Psychiatrist said over 80% of people who take SSRI's with Panic and Anxiety problems see vastly improved benefits, and it basically changes their whole lives around!! And I was a first for him with the Zoloft and Lexapro, and he has been in the Psychiatric business for YEARS!! Heck, the man is well into his 60's probably!!
And my sis is on PAXIL, the one most likely to cause side effects, and she has been FINE!!! She had situational anxiety like no tomorrow, and anxiety about driving and other things. She is an ENTIRELY NEW PERSON NOW THANX TO THE MED!!! Remember, I am just an ODD BALL!! O_o' Lol, so PLEASE don't let that detter you from doing something that will probably work GREAT on you!!!
I'd recommend a combo. of an SSRI and a benzo. though if you want to start one of the SSRI's. It counterbalances any side effects (such as increased anxiety) that MAY occur at the beginning. Yet only take it up until the SSRI really starts getting into your sys., then you can start weaning yourself off of it. :)
Yet DIET, EXERCISE, MEDITATION/RELAXATION, etc. will definately help in the long run.
You obviously have a different case of Panic Disorder though. You have Situational, or Agoraphobic Panic Disorder, so you have a fear of going to certain places due to your Panic Disorder.
What you really need to do is learn to CONFRONT YOUR FEARS DIRECTLY. If you have socio-phobic Panic Attacks, for instance, then FORCE yourself to go into a more crowded area, yet don't OVERDUE it!! Start out in a crowd, for instance, that would be JUST enough to start a panic attack! Yet stick through it, TELLING YOURSELF IT WILL PASS AND YOU WILL BE FINE, and ride through the attack. Once it passes, you will still be in that room with that crowd, and you will realize you are fine. Keep doing that until you NO LONGER HAVE PANIC ATTACKS in that size of a crowd. Then work up to and even LARGER CROWDED AREA, until you can cope with that, and work your way up! Eventually you will realize it WON'T HARM YOU and not only YOU but your BRAIN will become trained to these responses and so voila-NO MORE PANIC ATTACKS!! Or at least not as much so!! ;)
The same goes for flying, etc. The best thing to do is just DO IT!! I know, it can make you apprehensive just thinking about it (remember I mentioned the whole ANTICIPATORY ANXIETY THING???) Your APPREHENSION towards going up and making a speech or going in a plane causes ANTICIPATORY ANXIETY before even hitting the plane or speech, then actually going up and MAKING THE SPEECH or GOING INTO THE PLANE just SETS THE ANXIETY OFF, then BOOM, Panic Attack or Anxiety kicks in!!! So you again need to confront these apprehensions/fears dead-on, one step at a time, until you are no longer afraid of it and you don't get any more panic attacks or anxiety from it any more!!
I wish you luck, and I hope my advice can be of some help for some of you!!!
As far as the Lexapro goes, I really don't know how else to describe it. My Psychiatrist told me that the symptoms I described are more typical (yet still unlikely) getting OFF the SSRI, yet it RARELY EVER happens getting ONTO an SSRI. I think I am just sensitive to the Sertraline. Yet certain meds. are not for everyone. I am great with just my Benzo. and my beta-blocker.
It was more of this electrical surge and 10-fold pins-and-needles feeling in my head, I get dizzy and lightheaded, my head feels like it is going to go wack, my face and other body parts can get tingly then numb, you name it...
It caused me to panic or feel anxious several times. So I always called it a head-related anxiety/panic attack.
However, I also suffer from MVP, and I suspect I may also have an autonomic nerve dysfunction called MVPS, or Mitral Valve Prolapse Syndrome. It is not well-known though, and doctors are trying to get credibility for it. I am not even entirely sure I have the syndrome. It just explains a lot about my mentality and symptoms, as well as reaction to certain meds like SSRI's.
However, what I have is also typical in most anxiety and panic disorder sufferers, so I could just have an acute case of that alone. MVPS DOES cause Panic Disorder and Anxiety problems too though, so it could be one or the other.
However, PLEASE oh PLEASE don't let my bad experiences with SSRI's detter you from trying something that could do WONDERS for you!! I am just an ODDBALL, as I said, so PLEASE don't let my bad experience detter you from taking it!! My Psychiatrist said over 80% of people who take SSRI's with Panic and Anxiety problems see vastly improved benefits, and it basically changes their whole lives around!! And I was a first for him with the Zoloft and Lexapro, and he has been in the Psychiatric business for YEARS!! Heck, the man is well into his 60's probably!!
And my sis is on PAXIL, the one most likely to cause side effects, and she has been FINE!!! She had situational anxiety like no tomorrow, and anxiety about driving and other things. She is an ENTIRELY NEW PERSON NOW THANX TO THE MED!!! Remember, I am just an ODD BALL!! O_o' Lol, so PLEASE don't let that detter you from doing something that will probably work GREAT on you!!!
I'd recommend a combo. of an SSRI and a benzo. though if you want to start one of the SSRI's. It counterbalances any side effects (such as increased anxiety) that MAY occur at the beginning. Yet only take it up until the SSRI really starts getting into your sys., then you can start weaning yourself off of it. :)
Yet DIET, EXERCISE, MEDITATION/RELAXATION, etc. will definately help in the long run.
You obviously have a different case of Panic Disorder though. You have Situational, or Agoraphobic Panic Disorder, so you have a fear of going to certain places due to your Panic Disorder.
What you really need to do is learn to CONFRONT YOUR FEARS DIRECTLY. If you have socio-phobic Panic Attacks, for instance, then FORCE yourself to go into a more crowded area, yet don't OVERDUE it!! Start out in a crowd, for instance, that would be JUST enough to start a panic attack! Yet stick through it, TELLING YOURSELF IT WILL PASS AND YOU WILL BE FINE, and ride through the attack. Once it passes, you will still be in that room with that crowd, and you will realize you are fine. Keep doing that until you NO LONGER HAVE PANIC ATTACKS in that size of a crowd. Then work up to and even LARGER CROWDED AREA, until you can cope with that, and work your way up! Eventually you will realize it WON'T HARM YOU and not only YOU but your BRAIN will become trained to these responses and so voila-NO MORE PANIC ATTACKS!! Or at least not as much so!! ;)
The same goes for flying, etc. The best thing to do is just DO IT!! I know, it can make you apprehensive just thinking about it (remember I mentioned the whole ANTICIPATORY ANXIETY THING???) Your APPREHENSION towards going up and making a speech or going in a plane causes ANTICIPATORY ANXIETY before even hitting the plane or speech, then actually going up and MAKING THE SPEECH or GOING INTO THE PLANE just SETS THE ANXIETY OFF, then BOOM, Panic Attack or Anxiety kicks in!!! So you again need to confront these apprehensions/fears dead-on, one step at a time, until you are no longer afraid of it and you don't get any more panic attacks or anxiety from it any more!!
I wish you luck, and I hope my advice can be of some help for some of you!!!
Thank you for your wonderful advice...yes, we can read a lot of it in books, but it means so much more when that person KNOWS exactly what we are all going through. You make it real...and show us that there is a way out. THANK YOU!
I am pleased to offer my advice from all that I have learned while having to deal and suffer through my panic attacks and anxiety. The worst part for me as well is probably the anticipatory anxiety. If I get one panic attack, for instance, I then become TENSE and ON EDGE and in fear of getting another Panic Attack!!!
However, what I am trying to learn is to be THANKFUL when I feel the attack PASSING and eventually STOP. It also shows that I am more in control of my anxiety, cause typically I would just continue to stress and panic even AFTER the Panic Attack has ended.
Also, just FYI for all of you since I told you I started Lexapro...it made my anxiety worse today. It did the same thing the Zoloft did: It made me get a head-related Panic Attack within two days of starting it. I am just going to quit cold-turkey until I am able to contact my Psychiatrist since it was ONLY ONE PILL, and at a low dose. Yet I am staying strong and confident. I immediately popped a Lorazepam (since it was 6 hours since my last med.), and it did WONDERS to lessen and then eliminate my Panic Attack!!
So it looks like SSRI's are just not for me, NONE of them that is!!
But like I said, if you want to try an SSRI, don't let my experience detter you! It works GREAT for most, I am just one of the rare odd-balls out there that feels an immediate reaction like that within one or two days of taking the pill!! :P
However, what I am trying to learn is to be THANKFUL when I feel the attack PASSING and eventually STOP. It also shows that I am more in control of my anxiety, cause typically I would just continue to stress and panic even AFTER the Panic Attack has ended.
Also, just FYI for all of you since I told you I started Lexapro...it made my anxiety worse today. It did the same thing the Zoloft did: It made me get a head-related Panic Attack within two days of starting it. I am just going to quit cold-turkey until I am able to contact my Psychiatrist since it was ONLY ONE PILL, and at a low dose. Yet I am staying strong and confident. I immediately popped a Lorazepam (since it was 6 hours since my last med.), and it did WONDERS to lessen and then eliminate my Panic Attack!!
So it looks like SSRI's are just not for me, NONE of them that is!!
But like I said, if you want to try an SSRI, don't let my experience detter you! It works GREAT for most, I am just one of the rare odd-balls out there that feels an immediate reaction like that within one or two days of taking the pill!! :P
Thank you for your insightful advice. I just started meditating and am finding it doesnt really help with the panic but does help me relax at least when I am home doing it. (my panic attacks now really only occur when in am in certain situations - in school talking in class, public speaking and the usual elevators, flying doctors and dentist's offices).
I didn't know about the vitiman thing, I will have to work up the courage to take one (I am afraid of pills). Countless doctors have given me scripts for SSR's (Paxil, Zoloft, Lexopro) I just don't want to become dependent on any drugs to manage my anxiety.
You mentioned your experience wiht Lexopro gave you a head-anxiety attack, what did you mean by that?
Again thanks for your insight. I am counting down the days till I am married and I get insurance and can start in with a Cognitive Behavioral Therapist, its the route I want to go to get over this stuff (its been 5 years!) Does anyone know of one in CT or RI?
Thanks!
I didn't know about the vitiman thing, I will have to work up the courage to take one (I am afraid of pills). Countless doctors have given me scripts for SSR's (Paxil, Zoloft, Lexopro) I just don't want to become dependent on any drugs to manage my anxiety.
You mentioned your experience wiht Lexopro gave you a head-anxiety attack, what did you mean by that?
Again thanks for your insight. I am counting down the days till I am married and I get insurance and can start in with a Cognitive Behavioral Therapist, its the route I want to go to get over this stuff (its been 5 years!) Does anyone know of one in CT or RI?
Thanks!
Thank you for your posts! I am trying to battle through all of this anxiety stuff and any help I can get is appreciated. I think the hardest thing to manage is the anticipatory anxiety. Thinking that "something bad happened the last time I did this" is what I have a hard time with. Thanks again!
I apologize, but I forgot to include this in my last posts:
If you want to try going the non-medicated route, then here is some more advice. It is also GREAT advice even if you are starting med., yet have not yet received any results:
MEDITATION/RELAXATION:
Take time out of your day to just RELAX, and not focus on your anxiety or Panic Problems and CLEAR YOUR MIND. Sitting in an erect position, with your back straight, and taking DEEP BREATHS, often by counting your breaths IN and then OUT. Often INHALING through the nose and EXHALING through the mouth seems to work the best!! However, make sure you count LONGER when you EXHALE then when you INHALE to have the best effects from your Meditation exercise.
Also, perhaps while you meditate put your mind into a far-off, serene place. That is what I often do when I want to meditate. It helps to put you and the mind at ease, and get your mind off your ANXIETY and PANIC. Yet stay focused on that serene place, and nothing else. If something else does come into your mind, let it pass through, but continue to focus on that serene atmosphere and the counting of your deep breaths.
ANTICIPATORY ANXIETY:
The WORST problem that one has to overcome when suffering from Anxiety or Panic Disorder is the ANTICIPATORY ANXIETY. I know, TRUST me, it is HARD!!!
So to help alleviate your anticipatory anxiety, you need to try to just live things DAY BY DAY!! DON'T worry what tomorrow can bring or if you will have a Panic Attack or Anxiety that day!! Just try to LIVE IN THE PRESENT!!!
Don't worry about IF or WHEN you will get another attack!! Just try to ENJOY THE FACT THAT AT THE MOMENT YOU ARE NOT SUFFERING FROM ANXIETY OR PANIC ATTACKS!! I know, it seems impossible, right?? But if you put your mind to it, and put MIND OVER MATTER, you can conquer just about ANYTHING, INCLUDING your anxiety and panic!!
And if a panic attack or anxiety strikes, then DON'T LET IT BRING YOU DOWN!! Just remember that it CAN'T harm you and that you are BETTER, GREATER, and STRONGER than it!! You WILL survive, just as you have survived EVERY attack from the past!!
And believe me...this is coming from an individual who has suffered WORSE physical symptoms from anxiety and panic attacks than I am sure any of you have EVER endured!!
~Crystal
If you want to try going the non-medicated route, then here is some more advice. It is also GREAT advice even if you are starting med., yet have not yet received any results:
MEDITATION/RELAXATION:
Take time out of your day to just RELAX, and not focus on your anxiety or Panic Problems and CLEAR YOUR MIND. Sitting in an erect position, with your back straight, and taking DEEP BREATHS, often by counting your breaths IN and then OUT. Often INHALING through the nose and EXHALING through the mouth seems to work the best!! However, make sure you count LONGER when you EXHALE then when you INHALE to have the best effects from your Meditation exercise.
Also, perhaps while you meditate put your mind into a far-off, serene place. That is what I often do when I want to meditate. It helps to put you and the mind at ease, and get your mind off your ANXIETY and PANIC. Yet stay focused on that serene place, and nothing else. If something else does come into your mind, let it pass through, but continue to focus on that serene atmosphere and the counting of your deep breaths.
ANTICIPATORY ANXIETY:
The WORST problem that one has to overcome when suffering from Anxiety or Panic Disorder is the ANTICIPATORY ANXIETY. I know, TRUST me, it is HARD!!!
So to help alleviate your anticipatory anxiety, you need to try to just live things DAY BY DAY!! DON'T worry what tomorrow can bring or if you will have a Panic Attack or Anxiety that day!! Just try to LIVE IN THE PRESENT!!!
Don't worry about IF or WHEN you will get another attack!! Just try to ENJOY THE FACT THAT AT THE MOMENT YOU ARE NOT SUFFERING FROM ANXIETY OR PANIC ATTACKS!! I know, it seems impossible, right?? But if you put your mind to it, and put MIND OVER MATTER, you can conquer just about ANYTHING, INCLUDING your anxiety and panic!!
And if a panic attack or anxiety strikes, then DON'T LET IT BRING YOU DOWN!! Just remember that it CAN'T harm you and that you are BETTER, GREATER, and STRONGER than it!! You WILL survive, just as you have survived EVERY attack from the past!!
And believe me...this is coming from an individual who has suffered WORSE physical symptoms from anxiety and panic attacks than I am sure any of you have EVER endured!!
~Crystal
So, then, you may ask what can you do to overcome the mind's inability to properly balance and fluctuate the levels of chemicals that are released in the brain so as to lessen and eventually eliminate your panic attacks and anxiety??
In order to overcome the problems, the body must again learn to control the natural balance of chemicals in the body. This can be done by one of several ways:
MEDICATION:
A combo. of an SSRI (a Seratonin Reuptake Inhibitor) or Anti-Depressant and a benzodiazephine, or Anti-Anxiety med., is usually THE best cure for people with anxiety and panic disorders. I am currently taking Lexapro, an SSRI, along with Lorazepam, a benzo. I just started the Lexapro though, so I will let you know how it works for me! I tried Zoloft, another SSRI, and it made my panic attacks worse. It is all trial-and-error though, and more likely than not it will do you WONDERS!! So don't let my bad experience with Zoloft deviate you from taking something that could vastly improve your life.
THERAPY:
In the LONG RUN, therapy, particularly Psychotherapy involving a combination of CBT (Cognitive Behavioral Therapy) and Talk Therapy is THE best for people with anxiety and panic attacks. They work by having you FACE your problems and your fears directly in order to TRAIN not only YOU but your MIND that it won't hurt you. Over time, your body will learn to compensate and adjust these new learned techniques and restore the body's chemicals naturally.
DIET:
A good, healthy, BALANCED DIET is a key thing in the recovery of ANY one suffering from Anxiety and Panic problems. Not only IMPROVING YOUR DIET, but also TAKING A VITAMIN DAILY I found has decreased my anxiety and boosted my stamina SIGNIFICANTLY!! I still suffer from Panic Attacks and Anxiety, but whereas before I was getting Panic Attacks EVERY DAY it is maybe ONCE A WEEK, and the attacks are MORE MINOR and some almost NULL!! And I don't think it is just mere coincidence neither!
Hope this helps for a lot of you, and good luck!!
In order to overcome the problems, the body must again learn to control the natural balance of chemicals in the body. This can be done by one of several ways:
MEDICATION:
A combo. of an SSRI (a Seratonin Reuptake Inhibitor) or Anti-Depressant and a benzodiazephine, or Anti-Anxiety med., is usually THE best cure for people with anxiety and panic disorders. I am currently taking Lexapro, an SSRI, along with Lorazepam, a benzo. I just started the Lexapro though, so I will let you know how it works for me! I tried Zoloft, another SSRI, and it made my panic attacks worse. It is all trial-and-error though, and more likely than not it will do you WONDERS!! So don't let my bad experience with Zoloft deviate you from taking something that could vastly improve your life.
THERAPY:
In the LONG RUN, therapy, particularly Psychotherapy involving a combination of CBT (Cognitive Behavioral Therapy) and Talk Therapy is THE best for people with anxiety and panic attacks. They work by having you FACE your problems and your fears directly in order to TRAIN not only YOU but your MIND that it won't hurt you. Over time, your body will learn to compensate and adjust these new learned techniques and restore the body's chemicals naturally.
DIET:
A good, healthy, BALANCED DIET is a key thing in the recovery of ANY one suffering from Anxiety and Panic problems. Not only IMPROVING YOUR DIET, but also TAKING A VITAMIN DAILY I found has decreased my anxiety and boosted my stamina SIGNIFICANTLY!! I still suffer from Panic Attacks and Anxiety, but whereas before I was getting Panic Attacks EVERY DAY it is maybe ONCE A WEEK, and the attacks are MORE MINOR and some almost NULL!! And I don't think it is just mere coincidence neither!
Hope this helps for a lot of you, and good luck!!
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