Journey Through the Mind: Tackling Depression, Anxiety, and the Digital World with Dr. Lara Webb

Embark on a profound journey through the landscape of the human mind with me, j Stone, as I'm joined by the illustrious Dr. Webb, whose expertise as a therapist and author cuts through the fog surrounding depression, anxiety, and the daunting experience of panic attacks. Feel the weight lift off your shoulders as we unpack symptoms, the heaviness of self-doubt, and the life-saving potential of understanding and addressing suicidal thoughts. For those bearing witness to a loved one's struggle, Dr. Webb's transformative advice promises not just insight but real strategies, from the power of professional intervention to the subtle yet impactful art of reappraisal and the enveloping embrace of the natural world. 

This episode does more than just explore the crevices of our mental challenges; it equips you with an arsenal of coping techniques. Discover how the simplicity of diaphragmatic breathing, the rhythm of progressive muscle relaxation, and the sanctuary of guided imagery can restore peace to your mind. Amidst the pressures of modern living, we also scrutinize the pervasive grip of social media on our well-being, sharing nuggets of wisdom from "The Six Super Skills for Teens" and "Brain Hacks" to help navigate the digital terrain. Engage with us in this critical dialogue, and take a step towards balance and strength in a world that moves too fast.

Transcript

Speaker 1: 0:00

Ha.

Speaker 2: 0:05

Relax, it's gonna be okay.

Speaker 1: 0:10

Oh yeah, oh would too with two.

Speaker 2: 0:15

Ladies and gentlemen, boys and girls, this is your boy, j Stone, coming to you with another edition of Henselah Stone and feet. Today we have a wonderful guest. I've been trying to get a wonderful therapist on here for many, many years now and I'm so, so happy that I Game came in contact with this young lady. She, her name, is a doctor web, she has, and she's an author. She's a behemoth behavioral expert. She is a little bit of everything and she will get down to the root of every problem that you have. We're going to be talking about three things here depression, anxiety and Panic attacks, and it's gonna be some other topics coming up, but those are the main three that we're gonna be talking about. Ladies and gentlemen of the lounge, I need you to introduce and bring her in with a warm welcome, dr Webb. How you doing today.

Speaker 1: 1:09

I'm doing great. I'm so happy to be with you, stone, to talk about these important issues.

Speaker 2: 1:13

It's a wonderful thing. I am so thankful that you are able to talk to me and give me a bit of your time today. So let's start with the first one what is depression?

Speaker 1: 1:28

Okay. So depression is a clinical disorder and a lot of the symptoms of depression include, obviously, sadness, being pessimistic. So pessimistic means you know, if you're going to see your favorite team play, you're gonna think, oh, we're gonna lose today. Or if you're going out on a date, you're gonna think, oh, this is not gonna work out. It can. It can result from a history of failure, but all of us experience failure and it's a part of our lives to kind of, you know, get back out there, get back in the game once you mess up. But a depressed person stays and really spends a lot of their mental efforts on their failures in life and also just even the loss of pleasure, like sometimes the things that they used to like to, you know, go for a walk in the park and maybe they're bored at now they can have like unreasonable guilty feelings all the time, or Almost a feeling of self-dislike is can be a part of depression. You know there's goes along with that self criticism which tends not to be helpful. In fact, a lot of treatments for, you know, both depression and anxiety involve kind of Challenging that constant self criticism. And you know, the hardest part, of course, with depression is I can come with suicidal thoughts or wishes, and that's and that is, of course, needs to be treated immediately. It can be crying, it can be irritability, it can even change your appetite. You may not be hungry. A lot of tiredness and fatigue as well. Those are some of the main symptoms of depression.

Speaker 2: 3:01

Now for family members that sees that. How can they help their, their Love, one or or friend or whoever it is? Fight with that, battle with that. Get over it, like you know, because it's a hard thing to see someone fighting depression and it you can't do anything about it. If you're just sitting there. You feel helpless as a friend or as a husband or as a wife or however.

Speaker 1: 3:29

Yeah, I mean, obviously the best thing to do would be to get some professional help, and so I'll tell you what we as professionals do, and I think that probably, as a parent or a friend, you can translate some of this into things that will be helpful. So, for example, with depression, one of the main treatments is what we call reappraisal, which means Noticing that, you know, as I was talking about like, oh, I shouldn't apply for that job, I probably won't get it. Well, reappraisal is I might get that job, there's a chance I might get the job, and if I go on that job interview, I'm gonna be building my skills and I'll learn more about the interview process. I'll gain more experience. It'll help me next time I go up to bat. So, finding this, this sort of, you know, persistence and challenging those hopeless thoughts that it could be possible, that some could come out of this Another strategy for managing depression, you know one of them is available to anyone. You know. My first thought was you know, gets a therapist, but time in nature Are some of the most powerful treatments for even depression.

Speaker 2: 4:43

Repeat that one more time. What was that again?

Speaker 1: 4:45

Time in nature helps depression and all the nature. So does exercise. And this doesn't mean you have to go run a marathon to get benefit from your depression. It can be as simple as going for a walk and it releases all of the healthy neurotransmitters, dopamine, just by getting some exercise, and so that can be really, really helpful. You know again, you don't need to run the marathon, just get out, get some exercise.

Speaker 2: 5:15

Get out, get some exercise. So, with that now, is there any other than so? That's a great trick, that's a good thing to do. You fill it, get out, get some air, get some exercise, open your lungs, get to moving around, get your blood going. The other one's where you were talking about, and I have seen these things work, your right. When they say, oh, it's not going to happen, it's not going to happen, then you need someone there to say, hey, don't say that, try this one, do this. I believe in you. I really believe when somebody is in front of you, they need somebody to just uplift it. You know everybody needs somebody in the world, you know. So you know a little love won't hurt enough. What about this now, since this pandemic has opened up how do you want to call it 2020, everything will shut down. Nobody could touch it. Look at nobody, say nothing to nobody or whatever. Everybody's locked up, masked up everything. So my question to you is when the pandemic was, as they say was, over and everyone was free to go out, free to be around, free to be with everyone, you start seeing so many things going on. You start seeing people on the airplane going crazy. You start seeing people just in stores just doing some of the craziest stuff, you know. You just start seeing people everywhere just losing their mind because they wasn't used to being around people anymore. And there was nothing on the news, there was nothing on the radio saying hey, if you're sort of from anxiety or depression or whatever they have, you come see us. So at that point my question is what is anxiety? What is anxiety? Where does that come from?

Speaker 1: 7:07

Okay. So we have to make a big difference here, because what happened in the pandemic was it's shattered assumptions, is one way to say it Like we think that we're just going to go to work the next day. All of our assumptions about our safety in the world are shattered. So when we think about anxiety, we have to distinguish between an anxiety disorder and very reasonable anxiety. I mean it's very scary to see everyone in masks. It's very, it's very scary to know that people are dying. You know we're dying from COVID. It's very scary to worry about yourself and your friends and you're going to get germs and your life changes overnight. It's scary because you know people may maybe lost their income. It's scary because people's kids weren't going to school and you know you worry about your kids, so there was so much to worry about and you know what's interesting. You know what's hard to say. Does everybody have an anxiety disorder? You know, because that would be like a reasonable reaction to an event that shatters our assumptions about how smooth life is going to go. But when we talk about an anxiety disorder, it might be that you don't develop the healthy coping mechanisms and that you continue, you know, to three years later maybe be terrified that you're going to get germs and you haven't kind of bounced back. So when we think of an anxiety disorder, we might think of the difference between what's called, you know, panic attack and generalized anxiety disorder.

Speaker 2: 8:40

So, for example, there you go Often as you break that down. What are those two things?

Speaker 1: 8:47

Okay. So what happens with a generalized anxiety disorder is you have to have had that anxiety for at least six months. And so because we all get anxious, you know you get anxious if you're worried about someone in your life. You get anxious if you're going. You know you're trying to make your career go forward and you're trying to figure out how to make it. You're anxious if you have financial problems. You're anxious if you have relationship problems. That is part of Okay. But when it becomes an anxiety disorder is when you have like chronic level of anxiety for six months or more, and what that looks like is it can be that restlessness. But you know all that fatigue, you know all that restlessness could also create fatigue and it also creates that irritability. You know where you're just on edge. It doesn't, and you know that's what you're talking about. The airplane thing.

Speaker 2: 9:36

It's what you're talking about.

Speaker 1: 9:38

It's not like anything different is happening on those airplanes. It's that people have this, you know, fatigue, this irritability, this restlessness and muscle tension and also sleep disorders comes with that generalized anxiety disorder. So I think you put your finger on something that maybe People have noticed it, but I think, by you trying to, you connecting it to anxiety, I think you're spot on with that. How do people go through anxiety for two years and then just come out, and you know, smiling all day and feeling good and then? So panic attacks are short-lived but they're more intense and they, you know people think they're dying. Sometimes when they have a panic attack, because their heart is racing, they feel dizzy, they're afraid they're going to die, they're sweating, they're trembling, their breath, you know, gets short and so it's very physical. Typically it does resolve and sometimes, typically, they're also unexplainable. They come out and you don't know why they're coming out. So that could also explain some of the hostility and you know some of the events that are happening in public places on the planes. You're saying people, you know getting all having to turn planes around.

Speaker 2: 10:55

Yeah.

Speaker 1: 10:57

So you know with all of that, but a panic attack will be short-lived, but it becomes a disorder when it just continues to recur and you can't manage it.

Speaker 2: 11:09

So now my question is just when you see, or when you are about to have, a panic attack and you, because you feel it coming, what do you? What can you do to block it or to minimize it or to you know, because it's a debilitating thing, it makes you because I had, I had a panic attack before and it's not a good thing it makes you feel weak, it makes you feel like you can't do anything. So I need to know is there any, any tricks, any, any, any tips? I can do, any mantras or whatever May have any reason at this size that I can do to bring myself, to calm myself down? Because, like you said, you feel like you're scared, you're in fear, but it's crazy. I can look around and see nothing here hurting me, but I can't process that. In Get to it and like, okay, there's nothing wrong with you. That is really truly not actually nothing wrong with you, but you feel this feeling inside of you. What do you do?

Speaker 1: 12:06

Okay, so the most powerful thing and and you also want to do this when you're not having a panic attack, so that you're building this skill and you can use it when you are having a panic attack. But it's called diaphragmatic breathing and what it means is you breathe in through your nose and you want to breathe all the way into your belly, so your belly rises and you want to do this slowly. You don't want to. It's not like you're gasping for breath, it's so, again, you know you breathe in through your nose All the way down to your belly. Okay okay, and so I would.

Speaker 2: 12:49

It's just calming, that's so I could see why.

Speaker 1: 12:52

I would, you know, and I would do that preventively as well. You know, don't wait to that moment of panic. Do this, you know, maybe like one minute every hour, and you just want to check in and make sure that you're breathing into your belly. And then another thing you might want to notice is that it's kind of muscle relaxing, muscle tension, and so there is this thing which is called progressive relaxation. You tense all of your muscles, you go one, two, three, four, five release and Then maybe you push your elbows back against your hair one, two, three, four, five release and you can go through your legs and even, you know, make squish up your face. You know, bring your shoulders, bring your shoulders up to your ears one, two, three, four, five release. And so these are just the basics. And, honestly, you know, for you and your listening audience, you can go to YouTube and put in progressive relaxation. You can put in, you know, diaphragmatic breathing or just breathing tools, and you will find people to guide you through it, and you'll find there's Women and men and you'll find the perfect person that has the right voice that you like to listen to. There's a lot of people out there doing that, so, free on YouTube there's lots of resources for relaxation, training, my personal favorite I love to use visualization, I love to guide clients through it and that can look like you know, asking them like what's your favorite memory? And it might be, oh, my favorite memory when I was, when I was on the ocean With my you know partner and the Sun was shining on my face and the waves were lapping up on my feet and I just felt the warmth of that Sun and and so you. But you can do that as a guided imagery. You don't have to go to the ocean and you can imagine. I go there, but I got you well, hey, we're in the Bay Area, we're not far, I mean, so we're, we're lucky ones out here, yeah, so those are some other very basic rules. I think you know I've said this before, I even about depression.

Speaker 2: 15:12

But time in nature and exercise and again, we're not talking about women like metal, we're just talking about walking, getting outside, that those are things that really can boost mood and manage anxiety now I have seen and and heard a lot of people say that when they are going Family members, family members when they have these panic attacks or they're dealing with with mental illness, it is very hard for them to connect with them, because if you're not going through it, you don't really know that other person is going through it. So how can I connect with someone that? is having a mental breakdown or or going through some trauma that they really don't want to talk about, but I see them hurting.

Speaker 1: 16:09

Well, you know, Obviously the best thing would be for them to get some sort of Professional help or get to some resources. So it may be. The first thing is to look for local resources where they can get some, some types of supports. But, you know, one of the first things that can be helpful is is compassionate listening and and and and so really seek first to understand is maybe a good way to describe it Like what are they experiencing? Depending on what it is, it could be overwhelming for you as well, and so, but try to have that sense of compassion and really get clarity about what they're saying. Sometimes the first step is just giving them that feeling of being heard. If you go into the first thing you say is, oh, buckle up, you can handle this, cheer up. That may not be helpful. They need to be listened to, they need to be heard, and so that can be just empathic listening can be helpful, Even if it feels like you're kind of just repeating back what they're saying. They might just have the sense that someone's there and they're hearing them. And then, after that, some of the tools that we've talked about. Obviously, from my perspective, finding resources that are available is gonna be also a high priority. But I think the other thing that you can do is to like what we were talking about with you know let's and I don't know the specific situation but let's say there's also a behavior that this person really needs to change and let's say it's all our drugs, or something like that.

Speaker 2: 17:56

That's really rapid, yes, yeah.

Speaker 1: 17:59

So one of the things that you can say what we call rolling with resistance, so that they're gonna have a conversation with you is what are the benefits that you're getting out of using, let's just say, alcohol? Might be lead. I don't know what are the benefits you get out of it. And the reason you say that is because you're they're not totally stupid people, they're not irrational people. There are some benefits they're getting from it. And so when you ask that question, they realize that this isn't a kind of a critical denial, ain't just a river in Egypt type approach, that you're listening and you understand that you know they're that they are doing it for a reason. And then what do you think are the costs? What do you think are the costs of using the substance? And then they might say well, you know, I lost my job because I was using and now I have to find another way to make money. Or it could be I feel sick all the time. Maybe I do go to work, but I'm really just dragging all day. It might be about their family, that they're not taking care of their family. It could be their health. It could be a lot of different things. And so when you talk about. You know, okay, there's some benefits. You're not. You know you have some reasons for doing what you're doing. But then they start to say, oh, wow, you know, actually the things that are making me depressed are created also by the drugs I'm using, and so this is a vicious cycle, you know, because the substances will create a mood disorder. The mood disorder will have people turn to substances to try to treat it. So you want to kind of get in there and kind of give them some support. But again, I really just want to double down if there's any resources and professionals that you can connect them to, there's lots of resources in the Bay Area that that would be, of course, you know you probably need to have, you know, a connection with them, to, you know, motivate them to want to do those kinds of programs or treatments or resources that are available. But really, you know, the best outcome would be to find some professionals that can provide resources for them and, you know, have the training to really help them to, you know, get better.

Speaker 2: 20:16

So as you're saying, resources. How can someone reach you?

Speaker 1: 20:21

So people can reach me at. My website is wwwaddisagifcom, and I have a newsletter there, and if you put your email in, you'll get the 20 minute video, which I call the six super skills. And what the six super skills are is one is going to be finding your strengths, and I think that that's the most important, because it's really hard to get by in life if you don't know what you're good at, or don't know what you natural talent is or things that you've learned or trained yourself in, because that begins to give you the confidence to set goals. And so then you set a goal and then, after you do the goal, you do what I call chunking, which is you take the next step. Let's say, your goal is to. Let's say, give me a goal and I'll come up with a chunk for it.

Speaker 2: 21:19

Let's see I'll be top 10 in my podcast.

Speaker 1: 21:23

Okay, so Stone wants to be top 10 in his podcast, so the next step for him will be to do more podcasts, Sometimes just because the more you do, the more practice you get. The more practice you get, the more you get. So you want to just do more and you know you have a lot of reasons to have confidence. And so you've got your confidence and you've got your goal. And then the next step is for you to do more. And then, after chunking, comes boosting motivation. And you boost your motivation by asking yourself okay, you know this is going to take a lot of work to do more podcasts, but the motivation is all the benefits that you're going to get by doing that. You know you're going to get, you're going to gain those skills, You're going to meet new people, You're going to have fun. That's going to make you keep you busy, give you a good mindset. And then after that, and then after that, comes emotional regulation. And emotional regulation can be as simple as, let's say, you're having a negative thought. Is this true or is it not true? Because a lot of times you know we're going down, you know dark hole, and it may not even be true, and so is it true or is it not true? And then the second one can be is this something I can control or something I can't control? And one of the hardest things for most people is if you have family friends, someone you really care about, that has an addiction. The truth is, you can't control that addiction. I mean the things that we've talked about, you know that can be helpful to help people who get to resources, and things that are going to be helpful, you know, for those people that are struggling in addiction. You know that it's really hard to realize you can't control that, and so that's why, when we talk about this, you know this ability to, you know, be motivated and to regulate your emotions, that helps to know. You know that I can't invest all my emotional energy in something I can't control. Right and so. And then the last one is what I call the science of attention management, and there's so much research about what increases attention and what decreases attention. Well, big, some big, obvious ones. You need sleep to pay attention the next day.

Speaker 2: 23:39

You ain't live.

Speaker 1: 23:41

Yeah yeah. You need exercise, you need time, and nature increases attention. Things like you know, in terms of the research, that taking breaks you don't want to, you need to have, you need to work, you need to take a break, you need to work, you need to take a break, we need to restore our attention, and so there's lots of things that help to research back, that help to restore attention, and those are just a few of them that people can use. So those are the six super skills.

Speaker 2: 24:14

Right Now, and I'm so glad that you went over all the six super skills and you explained it and you broke it down really well. Now, what I do know that you are an author as well. I want to say six or seven books, and they are really really, really good books to get. Where can we get these books from? And, if you don't mind, give me a couple of your favorite books that you wrote.

Speaker 1: 24:40

Okay, so you can find my books on amazoncom, and I think my favorite book is right now is probably the six super skills for teens, but it's relevant for anyone. It just had to happen to have that as the target market where it goes through those six super skills, because it's just so easy, you know, and it's not a theory. It's like here's some skills that are sort of obvious when you hear them and it gives you a lot of ideas for how to apply them. Brain hacks is probably my most popular, which is it's just you go through, you know, instead of super skills. How do you increase your attention? How do you use flexible thinking? We all need flexible thinking in everyday life. You think, oh no, this is a catastrophe. Well, what is the best possible outcome? That's an example of flexible thinking. And again, we're talking about emotional regulation. So we go really into the executive functions of what we're talking about, the same similar ones the motivation, the focus and emotional regulation. There are all kind of planning how do you plan things? And then the big one is also impulse control.

Speaker 2: 25:51

Okay, okay. So now and I'm enjoying this because I'm learning from this as well the impulse control. Is that the same thing as when you go to the store and they got all the candy bars and everything at the front out and you're like, oh, I want one of them. Do you really want that or not, you know, or it's just. Then you see it and you have an impulse device. That's the same thing.

Speaker 1: 26:16

Yes, exactly so it could be. So you know, the impulse could be exactly what you're saying to get that candy bar. It could be to say something isn't going to be helpful to someone if you're in a fight or your emotions are, and so I mean the basic way to think about impulse control would be I mean, pause, press the pause button. And I think, in terms of impulse control, it could be plan ahead. If you're going to Las Vegas, plan ahead.

Speaker 2: 26:50

Plan ahead, don't lose all your money, yeah.

Speaker 1: 26:55

Say you know, don't just go there and it's a free for all. But a lot of things in life are like that right, like what you're saying, if you go to the grocery store, so where you have a goal for yourself, and this is that. Managing those impulses is also about being aware of them, predicting them, and not pretending like it's not going to be hard to go to Las Vegas and avoid a lot of you know, yeah, let's call them pitfalls, and so, yes, that's an example.

Speaker 2: 27:30

Great. Also, what I was looking at is the fact that, right now, we have this vast thing as we're using now the internet. We have social media. We have first thing, it was MySpace and everyone, from MySpace to Facebook, from Facebook to Instagram, instagram and Twitter, from Twitter to live chat, from everything. How is social media affecting the psyche and the mental of people and what can we do to come through that? Before you answer that, I was listening, talk to them on my pastor and he said you know what, when I stop, if I ever stop passing, I'm gonna go and be a chiro factor, Because everybody has a phone and all they're doing is having a head down in a neck like this. And I thought you gonna get the neck problem and I'm gonna be there to help you with it. So he said everyone is like this. What happens to the conversation with people? What happened to that? Everything is online. What happens to face-to-face, person-to-person?

Speaker 1: 28:38

Okay, so you just you, you're preaching to the choir because the company that I'm a co-founder of, bonding health, which is an ADHD parenting company, we are launching course called screen themes how to help your child manage screen time, because this is such an issue, and so that's you know the whole idea of screen themes, and so the, so the research. I'm just gonna say this the research is pretty Scary that for the people that are using, you know, for and more hours a day on social media and this is you know, we're not even talking about video games. Well, I mean, video games could be a part of that, but we're talking about video games being on your smartphone. But the social media Can be really problematic because of course, they're, you know, for children, anyway. So children that are using four more hours are more at risk for suicidal ideation and depression. So they may be getting bullied, they may be exposed to people that seem perfect and they feel like they're not perfect and they get that Anxiety and that's a passion, that they're not good enough. So it is a problem and, by the way, you know, we have to say when, all that time that you're spending on that smartphone, what are the real benefits that you're getting and what are you missing out on? Are you not getting Exercise? Are you not studying for your courses? Are you not hanging out? in the real world, with real people. Those are the very things that help us to, you know, stay mentally healthy is real conversations in the real world exercise, you know, having, you know, not only connections, but also, you know, having time to yourself and being in control of your mind, and you know whether it's mindfulness or meditation, having some, you know, because what happens is social media is addictive.

Speaker 2: 30:28

It's very much so, is it? very much the younger they are. My question is why is it so addictive to just sit there and scroll and scroll, and scroll and scroll and look my whole thing? I remember when I was a kid, this plan on here and looking at this no, we want to get outside, we want to go and play, we want to ride our bikes, we wanted to see other people go to other friends house, get with them, talk to them. It was a really a Communicum of touching feeling, going around, having fun with each other that you don't see anymore. You don't. You can drive down the block nowadays. You don't see people out playing basketball. You don't see these. I don't see girls double-dutching it, playing jump over hopscotch or playing it or freeze tag or you know, I'm going over with a lot of these games of playing like it or whatever you want to call it. You don't see them running around in in yards and things like that, and I Really believe it needs to come back to that, because that's a way to, for one, like you say, get your endorphins one, get your mind running, get your mind going, and it won't be so so, so, so worried about so many things you can be scared about, but having fun, getting your mind somewhere, off of all the Worries, off of all the stress and everything. We go around sometimes me and my friends go around and I'm 42 years. I'm sorry, I'm 43 years old and I want cartoons. I still watch cartoon. You know I have to because you go healthy pleasures protect you from Depression and anxiety.

Speaker 1: 32:10

Healthy pleasures I don't care if they're cartoons, you know shooting baskets, skateboarding. You're exactly right. Those things protect you from depression and anxiety because you're having healthy pleasures.

Speaker 2: 32:23

I should be a doctor, good work, good work, good work, healthy pleasures, um give them your, give it, give them your website again. If you can give them your email again, I have okay, my website is www.

Speaker 1: 32:40

Add is a gift comm, and one that might be easier to remember is the Is the startup that I'm a co-founder of, which is www bonding health comm.

Speaker 2: 32:54

Great, I have had a wonderful time I have. Thank you so much, dr Webb, for coming. I'm so thankful that you walked into my chiropractor and, yes, you gave me the opportunity to pitch me, pitch pitch you being on my show and I'm thankful I've been looking for a therapist. Just to break down what is depression, what is anxiety, what is, what is all these things that we're feeling and we don't know what it is, and then you also give us tips and trades To work through them. I am so thankful for you. I'm so keep doing. Question Is there another book coming out?

Speaker 1: 33:34

Oh, that's a good question. Maybe, maybe we are trying to. You know this whole thing about screen time. You nailed it. You know you nailed it. That's like that's the biggest next issue. You know things like ADHD. You know it affects the small proportion of the population, but social media affects.

Speaker 2: 33:54

Everybody it does. It does. It's somewhere. It doesn't matter where you. If you don't want to get deal with, if you don't want to deal with social Media, doesn't matter, it's somewhere around you, we're around. It's on a phone, it's on on on a card. It's somewhere, some kind of QR code. The internet is somewhere around. Yeah, watch it.

Speaker 1: 34:14

Yep, okay, thank you so much, stone. That was really a wonderful interview.

Speaker 2: 34:20

You have a wonderful day and, ladies and gentlemen, put your hands together again for dr Weff. Thank you so much. I'm a wonderful net.

Speaker 1: 34:27

You're now in the lounge with stern and be.

Speaker 2: 34:56

You.