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Forest bathing: The free cure for stress and anxiety?

Forest bathing: The free cure for stress and anxiety?

What if I told you that there was a free way to alleviate stress and anxiety that didn't require any fancy equipment or techniques? And that it's proven to lower your blood pressure, heart rate, depression, and even overall mortality rates? I've got good news -- it's called forest bathing, and I tried it out. Forest bathing worked pretty well for me, and I'll let you know how to introduce the practice into your life as well.

It's no secret that in today's world, stress is a growing problem. In 2017, a Gallup poll reported that the world's population is more stressed, angry, sad and in pain than ever. A lack of clean drinking water, food insecurity and widespread illness wreaks havoc on the health of populations worldwide. Furthermore, people in every pocket of the globe can find something to worry about -- personal relationships, looming deadlines at work and the health of loved ones are just a few of the many things that make us fret everyday.

Read more: Soothe vs. Zeel: Which on-demand massage service is best?

Personally, I can thank my lucky stars that I don't have anything major to be stressed about, but I still often find myself anxious. In between classes, work, and trying to write the next great American novel, I've got a lot on my plate, and I know you all do, too. In today's world, we're constantly staring at screens, and it isn't helping our mental health. A lot of the de-stressing solutions that have been popping up -- meditation apps, improved sleep tracking and online workout subscriptions -- can work extremely well, but on some level they're just adding more technology to our lives.

Read more: The best essential oil diffusers  

I've been reading about a growing phenomenon called forest bathing for a while now, and I decided to try it out.  I meditate for 10 minutes every day and usually fit in a good amount of exercise, but I still feel the grip of stress almost every day. I was hoping that forest bathing would give me a greater sense of calm. I'm also continually working on my ability to let stressful thoughts go without hanging on to them, and I thought that spending a few hours unplugged in nature would help with this relaxed state of mind.

Contrary to what the name might suggest, forest bathing doesn't involve taking off all of your clothes and swimming around in some pine needles. It's a Japanese practice of nature therapy, used to help people de-stress and take a break from technology. I ended up loving my time experimenting with forest bathing, and I hope you can take the lessons of the research, my personal experience, and the rich history of forest bathing to implement more nature therapy in your own life.

What is forest bathing?

In the early 1980s, the Japanese government noticed some growing issues with their population. High suicide rates, social isolation and over-reliance on technology were hurting the people's well-being.  Seventy percent of Japan is forested, and the government took to the trees to find a solution. A public health program called shinrin-yoku, or forest bathing, was started in 1982.

Forest bathing involves simply going into nature and being present with all five senses. The use and presence of technology is discouraged (turn off your phone!) and many participants forest bathe with bare feet for the full grounding effect. It's not a strenuous hike -- though those are great for you, too -- it's a meandering stroll with frequent breaks to observe what's around you. There's no peak or end goal in sight. Many experts recommend practicing shinrin-yoku for a full two hours, but of course many people fit as much time in the forest as they can, even if that means just 15 minutes.

Any place with a bit of green is suitable for forest bathing.

Getty Images

Shinrin-yoku began as preventative medicine for the immune system, cardiovascular system, depression and anxiety, inflammation and other prevalent health problems. Since 1982, many researchers have published a wealth of evidence for the benefits of shinrin-yoku, and it has become imperative in the Japanese healthcare system. Today, the healing power of forest bathing is being spread all around the world.

Forest bathing has been shown to lower your heart rate and blood pressure. It has a whole host of positive mood effects, including a reduction in hostility and depression. Forest bathing also decreases fatigue, anxiety and confusion, and generally has a strong relaxing effect. In Japan, increased forest coverage has even been suggested to lower overall mortality rates. I could go on and on -- the point is, overwhelming scientific research backs up the power of forest bathing to help with numerous mental and physical health ailments. 

Turning off my phone and my brain

Despite spending a lot of time outside, and going on some cool backpacking trips, I hadn't really done something quite like this. All of my hiking trips were more goal-focused, and I loved the feeling of accomplishment that came from "completing" a hike or getting to camp. But with forest bathing, the goal isn't to accomplish anything specific or do something strenuous. It's simply to exist in a green area with minimal distractions.

The first time I tried it out, I went all in. I texted a few important people that I would be offline, walked up to my campus's arboretum, turned off my phone and stayed outside in the same patch of lawn and surrounding path for two hours. The first thing I did after dumping my stuff and taking off my shoes and socks was promptly lie down in the grass and close my eyes for a while.

Life feels a lot easier when you're napping on a grass field.

Caroline Roberts/CNET

After resting in the sun, I got around to strolling across the lawn a few times. I walked slower than I had ever walked before, and on my first loop I made friends with a couple of small salamanders. Later in the afternoon, I had a staring contest with a group of deer from several yards away. I think we were both surprised at how still the other was being. If I had been walking along in my usual hurried fashion, I would have definitely missed these cute creatures.

A few laps of walking the lawn and laying down in the sun later, I was ready to do some more serious thinking. I'm a very goal-oriented person, and I had recently hit some benchmarks that I now needed to reset. My mind was quiet enough for me to decide on what I wanted to focus on next for my fitness and writing pursuits, something I had been too stressed and busy to think about for a few weeks.

Mostly though, the whole time I was there I thought about nothing. And it felt amazing. 

Being barefoot forced me to walk way slower than I naturally would.

Caroline Roberts/ Giphy

The arboretum was surprisingly quiet for a Friday afternoon, but a few people passed by while I was doing my thing. I was nervous when I heard voices approaching, but with everyone I saw we simply smiled at each other and went on with our day. Luckily, no one asked why I was wandering around with my shoes off.

At the end of the first day, I was pretty excited to put my socks back on -- my feet had been getting cold -- but more reluctant to switch on my phone. I felt rested and calm, and I didn't quite want to go back into the busy electronic world. 

The second time I tried it out was pretty similar to the first, though I only had time to stay for an hour. I didn't have any more breakthroughs in personal goal-setting (probably due to lack of time), but I loved just being able to take some time to let my mind go blank.

The last time I went was the only session I did on a weekday, and it definitely changed by mindset. I had a two-hour break between classes that I usually spent trying to knock out some work, but this Monday I was spending it forest bathing.

I'll be honest. I was a little stressed heading back to the arboretum on a typical weekday, and the stress didn't magically disappear as soon as I took my shoes off. As hard as I tried not to, my mind kept rehearsing everything I had to get done throughout the day, even though I wasn't that busy. I kept noticing my jaw clenching -- a classic sign of overthinking for me.

The arboretum was practically empty, and I meandered to some places I'd never been before, like a quaint bridge. I also saw a baby salamander, and it was as cute as can be. I took some time resting my eyes and opening my ears. I had just spent two hours in a classroom right next to a construction site, and the silence of the arboretum was extremely welcome.

I returned after I was done forest bathing to snap pictures.

Caroline Roberts/CNET

After an hour, I turned my phone back on and continued with my day. I kept checking in with myself— did I feel more calm, more productive, or less hurried?

I soon realized that the answer was a shaky "yes." Sure, my eyes felt better with a break from staring at a screen, and my chest felt a little less tight than usual. But, I only really started to feel calmer once I got back on track with the work I wanted to get done. I headed to class right after, and I did notice something pretty cool— I was noticeably less inclined to secretly check my phone during the lecture. I had proved to myself that, shockingly, I could survive on my college's campus without constantly touching my phone.

Overall, my experience trying out forest bathing was great. The rest was mentally rejuvenating, and I enjoyed wandering a lot more than I thought I would. The one part I kept mulling over was what exactly was helping me feel relaxed -- was it something to do with being barefoot in nature, or was it simply that I wasn't staring at a screen like I spend so much time doing? I decided that ultimately, it doesn't really matter, and it was probably a mixture of both. The grounding aspect of standing in the dirt has been shown to physically reduce stress, but it also just feels nice to escape the constant buzz of notifications for a few hours.

I'll definitely be back to this beautiful lawn, though I might not be alone.

Caroline Roberts/CNET

Would I do it again? I'm not sure I absolutely loved being alone with nothing to do, but I definitely want to incorporate spending more time outside with my phone turned off. Whether that's having a picnic with friends or bringing a book back to the arboretum, taking some time away from screens is desperately needed in my life.

How to make it work for you

While I think forest bathing is a wonderful thing, I know that it's unrealistic for most people to take several hours out of your workday to unplug. But, if you can find time to try forest bathing on a weekend, you can still reap the benefits.

I know I'm in a pretty lucky situation to be able to find a green space nearby, turn off my phone for two hours and lounge around. If you live in the middle of a city, or have children, forest bathing is a lot harder to pull off. But, you don't have to go whole hog -- even just slipping off your shoes and standing in your front lawn for a few minutes before work can be de-stressing -- or head your backyard if you worried what your neighbors will think If you raise children with a partner or a family member, ask them to watch the kids for an hour while you escape to your local park.

If you'd rather not walk around barefoot, simply spending time outside with your electronics turned off can do wonders for your mental health. Forest bathing was originally designed to benefit public health, and as such you should modify it to best fit your needs.

If you live in an urban area, you may be surprised to find that there's likely open space near you that you can use for forest bathing. Besides just Googling "green space near me," there are several crowd-sourced websites, like Map of Play, to find an open area in your city. If you're still out of luck, try finding a window and sitting with the sun on your face. It might not technically be forest bathing, but if you switch off your mind for a while, I promise you'll feel much better. 

Read more:  The best indoor garden for every type of gardener in 2021

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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NFTs explained: Why people spend millions of dollars on JPEGs

NFTs explained: Why people spend millions of dollars on JPEGs

Take a quick look at the image to the right. What, if anything, could convince you that image is worth $9 million?

Richerd/OpenSea

What you're looking at is an NFT, one of the first ever created. It's part of the CryptoPunks collection, a set of 10,000 NFTs released in 2017, a time when much of the world was still finding out what bitcoin is.

Most likely you've already rolled your eyes, either at the $9 million figure or at the very idea of NFTs themselves. The response to nonfungible tokens hasn't changed much since March when they first started exploding. The public at large has reflexively dismissed them as environmentally harmful scams. The bigger the sale, the more brazen the injustice. 

Which brings us back to the above pixelated chap. Its owner is Richerd, an affable Canadian software developer. He started building cryptocurrency software around 2013, but eventually tired of it. After discovering NFTs earlier this year, Richerd bought CryptoPunk #6046 on March 31 for $86,000 in what he said was the biggest purchase he'd ever made in his life.

Richerd, who has over 80,000 followers on Twitter, last month claimed that his CryptoPunk was priceless to him and wasn't for sale no matter the price. The very next day his determination was tested when an offer came through for 2,500 ether, or $9.5 million. It was made not because Richerd's CryptoPunk is worth that amount -- similar NFTs now go for about $400,000 -- but rather because his bluff was very publicly being called. It was a challenge, but it was still a legitimate offer. If Richerd clicked "accept", 2,500 ether would have flowed into his wallet.

Richerd rejected the offer. 

"Well, obviously, the day before I said 'I'm not selling it for any price,' so if I sell it for that price, I'd be going against my integrity," Richerd told me over a Zoom call. "On top of that, I've used this CryptoPunk as my profile pic, as my brand. Everyone knows that's me."

Not too long ago, Richerd's explanation would have sounded insane to me. How divorced from reality would someone need to be to offer eight figures on a picture that looks like a Fiverr job? How scandalously misguided would a person need to be to rebuff that offer? After I spent a few months researching and following NFTs, however, it doesn't surprise me in the slightest. In fact, it makes a whole lot of sense.

There are 10,000 NFTs in the Bored Ape Yacht Club collection. Here are three examples. The middle one is owned by Jimmy Fallon.

Yuga Labs

Bitcoin millionaires

Here is one quick fact that explains why NFTs are bought for the equivalent of a CEO's salary: Bitcoin is estimated to have made over 100,000 millionaires. It's no surprise that NFTs became a phenomenon in March. That's when bitcoin hit $60,000, up over 500% from just six months prior. 

When you see a headline or a tweet about some preposterous sum being spent on an NFT, it's easy to become bewildered over how absurd that purchase would be for you. What's easy to forget is that very expensive things are almost exclusively bought by very rich people -- and very rich people spend a lot on status symbols. 

Take Bored Ape Yacht Club, for example. It's a collection of 10,000 ape NFTs, all with different traits that make some rarer than others. Rare ones have sold over for over a million bucks, but common variants go for around $200,000. (At the time of launch back in April, BAYC developers sold the NFTs for $190 each.) BAYC, owned by the likes of Steph Curry and Jimmy Fallon, is what you'd call a "profile pic collection." The main purpose of the images is to be used as your display photo on Discord, where most NFT business goes down, or on Twitter, Instagram or wherever else. 

To recap: $200,000 minimum for a profile picture. 

In isolation, that's insane. But place it on a spectrum of how wealthy people spend money, and it becomes less staggering. You can right click and save a JPEG, so why spend money on it? Well, you can buy a nice house in a safe neighborhood almost anywhere in the world for $1 million, yet celebrities regularly snap up $20 million mansions. You can find a fashionable dress for under $500, yet brands like Chanel build their business on selling ones for 20 times that amount.

Up to 100,000 people became millionaires when that green line shot skyward. 

coinmarketcap.com

We accept that rich folks buy extravagant items offline. Is it so inconceivable they would buy extravagant things online, too?

"In the real world, how do people flex their wealth?" said Alex Gedevani, an analyst at cryptocurrency research firm Delphi Digital. "It can be buying cars or watches. How scalable is that versus if I buy a CryptoPunk and use it as my profile picture?"

Obviously, status symbols aren't specific to the rich. All of us indulge in some way or another, be it buying a $20,000 new car when a $7,000 used vehicle will do, or buying a $30 T-shirt when Walmart sells basics for under $5. What most status symbols have in common is that they have a specific audience in mind. The banker sporting his Rolex and the chief executive stepping into her Bentley don't care that I think either of those purchases is excessive. They have a small but powerful group of people they're trying to influence. So, too, with NFTs. 

In the case of Richerd, he runs his own business, Manifold, where he helps show digital artists like Beeple how they can use blockchain technology to make art that could only exist as NFTs. Being a part of the most sought-after NFT collection helps in those circles. And when he says his brand is built on his Punk, he's not exaggerating -- a group of investors even named their organization after him.

"Anybody who owns a CryptoPunk believes certain things," Richerd explained. "Either you've been in the community for a long time so you believe in what these are, or you've paid a lot of money to get in, which shows conviction.

"I want to show my conviction. This is one of those projects that makes you put your money where your mouth is." 

A bit of trouble

NFTs are polarizing. There's a small group of people who believe in the underlying technology (tokens that prove ownership of a digital good), but there are many more who regard it as a hoax. Just as the second group struggles to see any value in NFTs, the first group can sometimes be defensive about the technology's imperfections.

And make no doubt about it, there are a lot of issues with NFTs. 

First is the confounding inaccessibility. There's a reason software developers tend to do well in crypto and NFT trading: Setting up blockchain wallets and other required digital apparatus is difficult. Even just buying and selling can be perilous. Send money to the wrong wallet address by accident, and it's gone forever.

Then there are the fees. Imagine you're interested in dipping your toes into nonfungible waters and you have $1,000 you're willing to lose. If you're minting a new NFT during a public sale you'll usually spend between $120 and $400. Not too bad -- until you factor in the transaction fees. Most NFTs are built on the ethereum blockchain, which is notoriously inefficient. The more people using ethereum, be it through trading altcoins or buying NFTs, the higher the fees. At a good time you'll spend about $100 per transaction, though double or triple that amount is common. Suddenly that $1,000 doesn't go very far. 

This is especially troublesome for NFTs, which are infamous for causing "gas wars." It's possible for 100,000 people to buy shiba inu coins at once, since there are a quadrillion in circulation. But when 10,000 people try to buy an NFT, it results in a massive spike in transaction costs as some users outbid each other to speed up their purchase. It may only last a minute or two, but a lot of damage can be done in that time. People spending over $10,000 on a transaction fee isn't rare. People losing $1,000 on a failed transaction isn't, either.

This is what it looks like when someone spends $4,000 on a failed transaction. It's rare, but not rare enough. 

Etherscan screenshot by Daniel Van Boom

Ethereum's inefficiency also contributes to the other major criticism of NFTs, the massive amount of energy they consume. Note that this is something of a semantic issue: NFTs aren't bad for the environment as much as ethereum is. Other networks, like Solana, use a fraction of the power. Ethereum developers are expected to implement an upgrade next year that will make mining it consume 1% the energy it currently does. At this moment though, while no one can say precisely how much energy ethereum consumes, we know it's a lot. (Bitcoin, despite getting all the headlines, is even less efficient than ethereum, which is why almost nothing is built on its blockchain.)

And finally, there's the fact that most people trading NFTs are doing so to make a profit. Scams are everywhere, and prices are volatile. Most of the people who create, buy and sell NFTs are ignorant or uninterested in the technology. If there is a technological leap taking place, it's likely to be obscured by the dizzying price movements.

"I'd call it a bubble," Gedvani said, "because the amount of speculators that are entering the market is outpacing genuine creators." 

But a bubble can pop and leave something better in its wake. Think of Pets.com. It had a peak valuation of $290 million in February 2000 but by November of that year, as the infamous dot-com bubble began to burst, it had already closed shop. It's used as a cautionary tale for speculative trading in bubbles. But the impulse to invest in Pets.com evidently ended up being justifiable. That particular venture was misguided, but the e-commerce trend it was flicking at was legitimate. Seven-figure pixel art may not be forever, but proof of digital ownership, which is what NFTs are really about, may be. 

A big 2022

Where NFTs will end up is anyone's guess -- and anyone who claims to know is probably trying to sell you something. What we do know is that the amount of people buying NFTs is almost definitely about to grow.

It's estimated that around 250,000 people trade NFTs each month on OpenSea, the biggest NFT marketplace. In the short term, CoinBase will soon open its own NFT marketplace, for which 2 million users are on the waiting list. Robinhood has similar plans.

More importantly, giant companies that already make money outside of the crypto space want in. Niantic, the company behind Pokemon Go, has just announced a game in which players can earn bitcoin. Twitter and the company formerly known as Facebook plan to integrate NFTs into their platforms, and Epic Games says it's open to doing so too. Envision a world where instead of buying skins in Fortnite, you buy an NFT for those skins that you own -- meaning you can trade it for outfits and weapons in other games, or sell it once you're done with it. (Epic said it won't integrate such a mechanic into Fortnite, but that may not stop competitors.) 

Richerd reckons the flood of people soon to enter the NFT marketplace will create a broader diversity of digital products sold for different audiences. Your neighbor might not want to spend $200 -- much less $200,000 -- on a profile picture, but maybe they'll be willing to spend $10 on a one-of-a-kind skin, or on a product in Facebook's Metaverse. But though the space may change, he remains confident that CryptoPunk #6046 is safe for a while yet. 

"Even if every NFT falls," he said, "CryptoPunks will be the last one."

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Borderline personality disorder what causes borderline personality disorder what to do borderline personality disorder symptoms borderline personality disorder dsm 5 criteria signs of borderline personality disorder borderline personality disorder and relationships borderline personality disorder vs bipolar disorder borderline personality disorder traits borderline personality disorder test borderline personality symptoms

Borderline Personality Disorder: What It Is and How to Get Help

Borderline Personality Disorder: What It Is and How to Get Help

Borderline personality disorder, also known as BPD, is a mental health disorder that impacts your ability to regulate your emotions and feelings about yourself and those around you. It affects approximately 14 million Americans. To be clear, it's different from normal fluctuations of emotions and diagnosed variations like bipolar disorder. 

People diagnosed with BPD experience long-term patterns of extreme and unstable emotions that impede their ability to function in everyday life. You can think of BPD as the extremes of everything -- either really good or really bad. The opinions and perceptions of things change extremely fast, leading to impulsiveness in relationships and actions. 

Here's what to know about borderline personality disorder and seeking help.

What causes borderline personality disorder? 

Experts don't fully understand what causes BPD, though current research suggests that genetic, social and environmental factors contribute. Some research investigating twins and families has found that personality disorders may be inherited, or familial relationships may predispose you to BPD.

The next factor is environmental and social influences, especially in early childhood. Traumatic life experiences, like a history of neglect, child abuse or abandonment, can contribute to BPD development. One of the most tangible markers for BPD is the fear of abandonment and the willingness to do anything to stop it. The behaviors taken are extreme, like self-harm or aggressive actions to physically keep a person there. 

Finally, your brain structure may contribute to BPD. Research that studies brain images of those with BPD found that the amygdala and hippocampus -- brain structures crucial for emotional regulation and the fear response -- are smaller than in the average brain.

Signs and symptoms of borderline personality disorder

Borderline personality disorder isn't just a roller coaster of emotions. It fundamentally affects how you interpret your feelings about yourself, your behavior and your relationships with others. While the experience of BPD symptoms will vary by person, there are typical behavioral markers that help therapists diagnose the condition. The Diagnostic and Statistical Manual identifies the symptoms of BPD as:

• Having an intense fear of being abandoned by friends and family. For many with BPD, perceptions of being left or relationships ending are big triggers. They will frantically try to avoid both real and imagined abandonment. 
• Significant mood swings can range from happiness to anxiety and irritability. These episodes can last a few hours or as long as a few days. 
• A history of unstable personal relationships with friends and family members. 
• Impulsive and risky behavior like binge drinking and eating, quitting a good job, reckless spending and drug use. 
• Frequent changes in how someone views themselves. Goals and values may change as well. 
• Self-harm behavior and suicidal threats .
• Periods of intense anger or bitterness, which can lead to physical fights.

How severely and how often someone may experience these symptoms will depend on the person. 

Borderline personality treatment

The prognosis for borderline personality disorder is pretty good, and even better if you seek treatment. It's essential to see a licensed mental health professional who will complete a comprehensive medical examination.

A therapist can help create an effective treatment plan that includes psychotherapy, medication management or peer counseling. Psychotherapy methods are the primary treatment for BPD, including cognitive behavioral therapy, schema-focused therapy and dialectical behavior therapy. These therapy sessions help you build long-term coping skills you can use to manage your symptoms and reactions to situations. 

Medications may also be a part of the treatment plan for BPD. Mood stabilizers or antidepressants can be prescribed to help offset the extreme mood swings of BPD, though no pill cures symptoms. 

No matter what your treatment plan looks like, the goal of BPD treatments is to help you overcome emotional issues and manage the symptoms of the disorder. 

Borderline personality vs. bipolar disorder

While on the surface, borderline personality disorder and bipolar disorder seem like the same thing because of their shared symptoms, they are two distinct disorders that cannot be lumped together. BPD is a personality disorder, while bipolar disorder is a mood disorder. 

BPD is marked by instability in your emotions and actions, in how you perceive situations and in how others see you. When someone with bipolar disorder isn't in a manic or depressive episode, they have stability that those with BPD do not have. 

Additionally, bipolar disorder is more responsive to medication because it is biologically based. BPD cannot be treated like bipolar disorder because additional psychological factors must be addressed.

Finding help for borderline personality disorder

Living with borderline personality disorder or being the family member of someone who has it can be stressful. When you're in the thick of it, finding help can seem unattainable, especially if you don't know where to start or how to find a therapist. 

If you're looking for a therapist in your area, you can contact your primary care doctor, who will refer you to a mental health professional who's trained to help. When preparing for your appointment, write down your questions beforehand and make sure you have a list of your current medications on hand. You want to bring in as much information as you can. Don't be afraid to ask questions!

Also, it is more than OK to bring a spouse, friend or relative. You should feel empowered to do whatever you need to ensure you're comfortable and in the best position to get help. The prognosis with long-term talk therapy is good, but it improves the more willing you are to accept help. 

Use the Substance Abuse and Mental Health Services Administration Behavioral Health, or SAMHSA, Treatment Services Locator to find the therapist in your area. 

Self-care tips for borderline personality disorder

The fact is, borderline personality disorder isn't something you get rid of. But it doesn't have to rule your life and wreak havoc on your self-image and relationships. In addition to talk therapy and support from mental health professionals, there are things you can do on a daily basis to take care of yourself. 

• Set realistic goals. 
• When you have a big task, break it down into smaller, achievable steps.
• Make sure your family and friends know what situations or actions may trigger you. They may do things unintentionally, and setting expectations can help avoid those situations entirely. 
• Allow yourself to seek out things that bring you comfort. That may be a place, people or a certain situation.
• Integrate exercise into your routine to help reduce stress. 

Borderline personality disorder is a lifelong condition. You shouldn't expect your symptoms to go away or get better overnight. You'll see gradual improvements in your thoughts and actions with therapy and self-care. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Huawei says US ban will 'significantly harm' American jobs, companies

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Huawei says US ban will 'significantly harm' American jobs, companies

Chinese tech giant Huawei says its blacklisting by the US will harm jobs, industry and economics in the states.

"This decision is in no one's interest," Huawei said in a statement Thursday. "It will do significant economic harm to the American companies with which Huawei does business, affect tens of thousands of American jobs and disrupt the current collaboration and mutual trust that exist on the global supply chain."

Huawei added that it will immediately seek remedies against the decision and "find a resolution."

The company had been added to the US Department of Commerce's Bureau of Industry and Security Entity List late Wednesday, following an executive order from President Donald Trump effectively banning Huawei from US communications networks. Among other things, the Entity List applies to companies engaging in "activities contrary to US national security and/or foreign policy interests," according to the bureau's website.

The core issue with Huawei has been concerns over its coziness with the Chinese government and fears that its equipment could be used to spy on other countries and companies. The CIA has reportedly warned intelligence officials that Huawei receives funding from China's National Security Commission, the People's Liberation Army and a third branch of the Chinese state intelligence network.

Trump's executive order declared that foreign adversary threats to communications networks, technology and services are a national emergency. Huawei has repeatedly denied that its products pose a security threat, following Australia banning Huawei from 5G in August.

In its statement Thursday, Huawei called itself "the unparalleled leader in 5G" and said the US ban would lead to the states "lagging behind" in deployment of the next-generation networking technology.

"We are ready and willing to engage with the US government and come up with effective measures to ensure product security," Huawei said. "Restricting Huawei from doing business in the US will not make the US more secure or stronger; instead, this will only serve to limit the US to inferior yet more expensive alternatives."

Read: Samsung has the most to gain from Google putting Huawei on ice

Is the threat real?

Huawei denies it has strong ties to the Chinese government. But even if the allegations were true, company officials told CNET in an interview that the security threat is still minimal simply because of the way communications networks are built. 

"We don't control the customer network," Andy Purdy, Huawei's chief security officer, said in an interview with CNET. "The carriers do. China can order us to do whatever the hell they want. But if we don't have access to the customer data, we can't send it back to China."

He went on to explain that mobile operators source their equipment from multiple vendors, which isn't only a good cyber security practice but also makes good business sense. 

Francis Dinha, CEO of the security software company OpenVPN, agrees that operators use equipment from multiple vendors and said it's the wireless operators who are ultimately responsible for securing their networks.

"You shouldn't trust any equipment manufacturer, no matter where the company is from, in terms of security," he said. "Operators are not stupid. They know they need to build a different layer of security to really cope with these problems."

Still, Dinha acknowledges that lawmakers and national security policy experts have valid concerns about Huawei's relationship with China, even though the company says it can't be compelled to spy for the Chinese government.

"I'm not saying that you should trust China and simply take their word that they can't be ordered to do something malicious," he said. "You shouldn't. But there are ways to mitigate these risks by building in layers of security."

Huawei's Purdy said that the company is open to discussing how it can work with US officials to ensure that 5G networks are protected, but so far no one is willing to talk.

"Because of the hostility against Huawei, there is a lack of willingness to let the experts talk about the facts," he said. "There are new standards in risk mitigation capabilities that are out there, we can address the risk."

He said he's hopeful those lines of communication will open soon.

The cost of not doing business with Huawei

Don Morrissey, head of Congressional, State and Local Government Affairs for Huawei, said it's in the best interest of the US to find a way to work with Huawei. He said that limiting access to an important 5G vendor for equipment will limit competition, which will raise costs for building these networks. Providers will ultimately pass those costs on to consumers.

He also added there are other economic concerns as Huawei sources some of its components from US companies.  

"We spent $11 billion with American companies last year," he said. "That's American companies in Idaho, Wisconsin, Kentucky, Michigan, Arizona, California and New York."

CNET's Steven Musil contributed to this report.

Updated 2:44 pm PT: Added comments from Huawei executives and Francis Dinha of OpenVPN.

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After years of hype and a bumpy first year of launches, carrier 5G networks are here and, most importantly, 5G-compatible phones like the iPhone 12 and Pixel 5. (Samsung's next expected flagship phone, the Galaxy S21, will likely feature 5G too.) The technology is supposed to change your life with its revolutionary speed and responsiveness. But before we get into that, it's important to understand what it is, when and how it will affect you, and how to distinguish between (the still growing) hype and the reality. 

In 2019, CNET held a massive speed test of 5G networks around the world, spanning from Chicago to London to Sydney to Seoul. The results were a mix of ludicrous speeds, but limited range and spotty coverage. Conversely, you would see wider coverage with a modest bump in speed. You also saw devices like the SamsungGalaxy S10 5G roll out. The early generation of 5G phones boasted impressive speeds at times, but we cautioned against buying them because of compatibility issues and other problems that arise with new technology. 

Just like with everything else, you have to give 5G some time to mature. 

And over the course of 2020, things have gotten much better. Carriers continue to expand 5G coverage into more cities, and new devices compatible with multiple networks are coming out, with AT&T, T-Mobile and Verizon all now announcing nationwide coverage. But just how quickly that life-changing aspect of 5G will arrive remains up in the air. That's exacerbated by the novel coronavirus, which has locked down millions around the world, slowing down the 5G rollout and dampening consumer enthusiasm for pricey new devices, even with those stimulus checks. 

All this means 5G is advancing from years of promises -- ever since Verizon talked about moving into the area four and a half years ago to AT&T kicking off the first official mobile network at the end of 2018 and T-Mobile going nationwide in December -- to becoming reality for more consumers. Beyond a big speed boost, 5G has been referred to as foundational tech that'll supercharge areas like self-driving cars, virtual and augmented reality and telemedicine services such as remote surgery. It will eventually connect everything from farming equipment to security cameras and, of course, your smartphone. 

But what exactly is 5G? Why are people so excited? The following is a breakdown of why the next generation of wireless technology is more than just a boost in speed. (If you're really interested, check out our glossary of 5G terms.)

What is 5G?

It's the next (fifth) generation of cellular technology, and it promises to greatly enhance the speed, coverage and responsiveness of wireless networks. How fast are we talking? Carriers like Verizon and AT&T have shown speeds surging past 1 gigabit per second.

That's 10 to 100 times speedier than your typical cellular connection, and even faster than anything you can get with a physical fiber-optic cable going into your house. (In optimal conditions, you'll be able to download a season's worth of Stranger Things in seconds.)

Is it just about speed?

No! One of the key benefits is something called low latency. You'll hear this term a lot. Latency is the response time between when you click on a link or start streaming a video on your phone, which sends the request up to the network, and when the network responds, delivering you the website or playing your video.

That lag time can last around 20 milliseconds with current networks. It doesn't seem like much, but with 5G, that latency gets reduced to as little as 1 millisecond, or about the time it takes for a flash on a normal camera. 

That responsiveness is critical for things like playing an intense video game in virtual reality or for a surgeon in New York to control a pair of robotic arms performing a procedure in San Francisco. You know that little lag when you're on a Zoom video conference call? 5G will help eliminate some of those awkward, "Sorry, you go ahead" moments after people talk over each other. That lag time won't completely go away, especially if you're communicating with someone halfway around the world. The distance matters, since that info still has to travel there and back. 

But a virtually lag-free connection means self-driving cars have a way to communicate with each other in real time -- assuming there's enough 5G coverage to connect those vehicles. 

We're not quite there yet with existing 5G networks, but the industry is working to trim down that latency so those hypotheticals become reality.

Are there other benefits?

A 5G network is designed to connect a far greater number of devices than a traditional cellular network does. That internet of things trend you keep hearing about? 5G can power multiple devices around you, whether it's a dog collar or a refrigerator. 

In addition, the 5G network was built to handle gear used by businesses, such as farm equipment or ATMs, and can adjust for differing needs. For example, some products like sensors for farming equipment don't need a constant connection. Those kinds of low-power scanners are intended to work on the same battery for 10 years and still be able to periodically send data.

Will it cost more?

Verizon requires its customers to sign up for one of its newest plans, and to get access to the fastest flavor of 5G, you'll need to get one of its top two most expensive plans (out of a total of four).

AT&T likewise requires that you sign up for one of its premium tiers of unlimited data plans. 

"5G brings capabilities that are going to cause us to think different about pricing," AT&T said. "We expect pricing to be at a premium to what we charge today."

But Jeff McElfresh, CEO of AT&T Communications, which is the wireless, broadband and subscription video services arm of the telecom and media giant, teased that more affordable 5G is coming. 

"You should not assume that 5G is an exclusive capability for the most expensive handsets and found only in the most expensive rate plans," he said in an interview in May. "The speed at which the technology is beginning to make its way into the network is unparalleled."

There's precedent for holding the line on pricing: LTE didn't cost any more when it first came out; you just needed to buy a new phone. But pricing models do change over time. Since 4G launched, carriers have both taken away unlimited plans and brought them back. 

Verizon's home broadband service costs $50 for wireless subscribers, and $70 for everyone else. Those are in line with other broadband costs. (You can find out if you're eligible for the service here.)

T-Mobile, for its part, throws 5G into all of its plans, including grandfathered Sprint plans.

(Here's a breakdown of the carrier plans you need for 5G.) 

How does it work?

In the US, 5G initially used super high-frequency spectrum, which has shorter range but higher capacity, to deliver a massive pipe for online access. Think of it as a glorified Wi-Fi hotspot. 

But given the range and interference issues, the carriers are also using lower-frequency spectrum -- the type used in today's networks -- to help ferry 5G across greater distances and through walls and other obstructions. 

At the end of 2019, launched a nationwide network using even lower-frequency spectrum, which can spread further. T-Mobile is now using Sprint's 2.5 GHz spectrum to add more speed to its network. AT&T also launched nationwide coverage in July. Verizon followed on in October, in time for the iPhone 12 launch. 

The result is that the insane speeds companies first promised won't always be there, but we'll still see a boost beyond what we get today with 4G LTE. 

Wait, so there are different flavors of 5G?

At the risk of complicating things further, yes. That low-band spectrum -- the type used in 3G and 4G networks -- is what gives carriers a wide range of coverage. But the speeds are only marginally better than 4G. In some cases, they're almost the same. But that wide range is key for covering as many people as possible. 

The opposite end of the scale is the super high-frequency band, known as millimeter-wave spectrum, that carriers like Verizon rolled out early on. You get tremendous speeds, but the range is short and it has trouble penetrating windows and walls. 

Then there's midband spectrum like Sprint's 2.5 GHz swath. Around the world, it's the most commonly used type of spectrum since it offers the best mix of speed and and range. In the US, only T-Mobile has access to this kind of spectrum for now. 

Where do these carriers get the spectrum?

Some of these carriers already control small swaths of high-frequency radio airwaves, but many will have to purchase more from the government. Carriers around the world are working with their respective governments to free up the necessary spectrum. In the US, the Federal Communications Commission is holding more auctions for so-called millimeter wave and mid-band spectrum, which all the carriers are participating in.  

How did the launch go?

Between the end of 2018 through the first few months of last year, the carriers were racing to claim some sort of "first." Verizon and AT&T launched their mobile 5G networks, while KT said a robot in South Korea was its first 5G customer. Sprint turned on its network in June, followed shortly thereafter by T-Mobile. UK carrier EE was the first in its country to turn on 5G. 

Sounds great, right?

Verizon launched the first "5G" service in the world in October 2018, but it's a bit of a technicality. The service, called 5G Home, is a fixed broadband replacement, rather than a mobile service. An installer has to put in special equipment in your house or apartment that can pick up the 5G signals and turn that into a Wi-Fi connection in the home so your other devices can access it. 

There was also some debate about whether the service even qualified as 5G: It didn't use the standards the industry has agreed on. The company wanted to jump out ahead, and used its own proprietary technology. Verizon argued that the speeds, which range from 300 megabits per second to 1 gigabit per second, qualify the service for 5G designation. Its rivals and other mobile experts dispute that claim. 

The launch was extremely limited in select neighborhoods in Houston, Indianapolis, and Los Angeles and Sacramento, California. (Let us know if you're among the lucky few who got it.) It has since switched to industry-standard equipment. In September, Verizon expanded the home service to St. Paul and Minneapolis, Minnesota and said it was in eight markets. Verizon Wireless CEO Ronan Dunne said he expects a big push to 5G Home in the coming months. 

At the end of December 2018, AT&T turned on its mobile 5G network in a dozen cities and more specifically in "dense urban and high-traffic areas." Take note, Verizon: AT&T boasted that it's the "first and only company in the US to offer a mobile 5G device over a commercial, standards-based mobile 5G network." But access to these networks were initially limited to preferred business customers, and consumers weren't able to access this super-fast service for all of 2019.

Where is 5G available?

This is pretty complicated question depending on your carrier, region and what specific flavor of 5G you're talking about. 

A lot of countries have been using that midband spectrum, with its nice mix of range and speed, and coverage has improved steadily since the launch -- even if there are plenty of dead spots still. But in the US, the picture is more fragmented. 

All three carriers in the US claim nationwide coverage, but they use that lower-frequency spectrum that often looks a lot like a glorified 4G signal. At launch, T-Mobile said people could expect a speed bump of about 20 percent over 4G, which for many consumers isn't fast enough to be noticeable. 

AT&T also has a low-band network. The company said in June that it covers 355 markets with its broader ranging 5G, which like T-Mobile's network, is only incrementally faster than 4G. 

Verizon said it is using spectrum from its existing 4G network to power a the more wide-ranging 5G network. It's using a technology called Dynamic Spectrum Sharing (think of rerouting the faster lanes of a freeway between 4G and 5G on the fly) to power this move. 

When it comes to that super-fast millimeter wave flavor, Verizon is the main standard bearer. The company's so-called 5G UW is in more than 60 markets. 

AT&T says its millimeter wave network is in parts of 36 cities. 

T-Mobile said it has its millimeter wave network in parts of six cities, including New York, Dallas and Los Angeles. The company also has the advantage of absorbing the midband spectrum that Sprint was using to power its own 5G network. That spectrum covers 410 cities and towns in the US. 

What about that home broadband service?

Verizon's 5G Home service, which initially launched using proprietary technology, is not utilizing industry-standard 5G, which has resulted in broader availability and higher speeds. But the service is still limited to six cities. In late June, Houston got an upgrade to the industry-standard 5G, resulting in better service. The company says it plans to have 10 total markets with 5G Home. 

T-Mobile, meanwhile, has talked about the opportunity to offer 5G service as a replacement for broadband, but has offered little details. 

What about this 5G E thing from AT&T?

Sorry, but that's more marketing fluff. AT&T's 5G E stands for 5G Evolution, or its upgraded 4G LTE network that has a path to real 5G. 

But the designation, which showed up on phones in early 2019, has caused some consumer confusion, with some thinking they already have 5G. To be clear, it's not, with many bashing AT&T for misleading customers. Sprint filed a lawsuit against AT&T, which, according to an AT&T spokesperson, the companies "amicably settled." The National Advertising Review Board has recommended that AT&T stopping using the term in its marketing, although the icon on your AT&T phone remains. 

AT&T has said it's "proud" that it went with the 5G E name. 

5G E does bring higher speeds, but not the kind of true benefits real 5G would bring. 

What about all the other 5G names?

Yeah, it's super confusing. Beyond the fake 5G E name, there are legit labels like Verizon's 5G UW (for Ultra Wideband), which signals the fastest flavor of 5G (using millimeter wave). AT&T is calling its super-fast next-generation network 5G Plus, while using 5G as a label for the service running on lower frequency spectrum. 

Here's a rundown of all the different marketing labels applied to 5G. 

Can I pick up 5G with my existing smartphone?

Sorry, no. 5G technology requires a specific set of antennas to tap into specific bands. Last year's Samsung Galaxy S10 5G is tuned for Verizon's network and its millimeter wave spectrum. This year's Samsung Galaxy S20 5G is compatible with more networks, but there's still a specific variant for Verizon that taps into its "UW" network. 

Most of the early 2019 phones used Qualcomm's X50 modem, which is designed specifically to tap into specific 5G bands. Phones launching this year will use a second-generation chip that picks up more spectrum bands. 

There have been a huge proliferation of 5G phones, even if they're largely still premium devices, and the phones are able to ride on different networks. 

Are all the phones premium devices?

Mostly, but tha'ts changing. But the industry is working hard to drive down the prices. AT&T's McElfresh said he was working to get phone prices down so they're more accessible. 

And Verizon Wireless CEO Dunne teased a $400 device by the end of 2020. That turned out to be the TCL 10 5G. In January, T-Mobile launched the OnePlus Nord N10 5G for $300. 

Here's what needs to happen before the industry can bring affordable 5G to the masses.

Anything I should worry about?

High-frequency spectrum is the key to that massive pickup in capacity and speed, but there are drawbacks. The range isn't great, especially when you have obstructions such as trees or buildings. As a result, carriers will have to deploy a lot more small cellular radios, creatively named small cells, around any areas that get a 5G signal. 

That's going to annoy anyone who doesn't want cellular radios near them. 

How will the carriers get 5G to more people?

T-Mobile and AT&T are utilizing its lower bandwidth spectrum to get 5G into more areas. Verizon lacks that lower bandwidth, so it's using a technology called Dynamic Spectrum Sharing that allows it to use its existing spectrum for its 4G networks to also power 5G. AT&T is likewise testing this. 

What about health risks?

There have long been lingering concerns that cellular signals may cause cancer. Unfortunately, there haven't been a lot of studies to conclusively prove or disprove a health risk. 

That opens the door to concerns about 5G. While some of those networks will run at super-high frequencies, researchers note that it still falls under the category of radiation that isn't supposed to be harmful to our cells. 

Critics say there isn't enough research into this issue and that the studies that have been conducted weren't adequate. The World Health Organization lists cellular signals as a potential carcinogen. But it also lists pickled vegetables and coffee as carcinogens. 

Still, it's something people are worried about. 

What does 5G have to do with COVID-19?

Nothing. There's a conspiracy theory going around, propelled by YouTube videos and articles pushing the idea that the super-high frequencies used in 5G networks are contributing to, or even causing, the coronavirus. That is categorically untrue, with scientists and doctors lining up to squash this idea. 

Keep in mind that in most of the countries where COVID-19 has hit, the networks in use don't even use that millimeter wave spectrum that people are fearful of. In the US, it's only been deployed in select areas. 

We still don't know a lot about the origin of the novel coronavirus, but it's safe to say 5G didn't play a role in it.

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How to recover from burnout after quitting what is quiet quitting what is quiet quit signs of quiet quitting quiet quitting significato quiet quitting quiet quitting work quiet quitting examples

Quiet Quitting Is a Sign of Burnout. Try These Tips for Better Work-Life Balance

Quiet Quitting Is a Sign of Burnout. Try These Tips for Better Work-Life Balance

Although exhaustion and stress have become common symptoms in corporate America, they are also signs of work burnout. This is especially true for those who work in jobs that require sleepless nights and continuous intensive labor. We all know that a job can be tiring, but burnout is different; it usually leads to a total loss of interest. Some have even hopped on the TikTok trend of "quiet quitting" -- only doing what you're asked to at work and not going above and beyond.

Read more: Quiet Quitting: The Work-Life Debate Is Having Another Viral Moment

Screenshot by Nasha Addarich Martínez/CNET

According to a Deloitte survey, 77% of respondents said they experience burnout in their current job. Furthermore, your stress can actually warrant a diagnosis: the World Health Organization deemed burnout a classifiable "workplace phenomenon." It is a state of chronic stress that can lead to fatigue, inability to be successful at work and even anxiety and depression. 

If you think you might be experiencing work burnout, here are the signs to look out for and how to avoid it. 

1. You dread going to work and can't wait to leave

Your job used to bring you joy, but now the minutes tick by like molasses. Everyone has a few boring items on their task list, but this goes deeper. Even the fun and exciting parts of your day are unappealing and frustrating to complete. 

2. You find yourself unproductive and have difficulty concentrating

Not only does your job feel unmanageable, but simple tasks take much longer to do and distracted breaks grow more common. You might simply not have the energy to be productive, the work may not seem interesting anymore, or you can't concentrate no matter how hard you try. 

3. You lack patience with co-workers and clients

Irritability is at an all time high and even your friends in the office are getting on your nerves. Impatience is a symptom of the underlying stress and anxiety associated with burnout.

4. You suffer from unexplained headaches, stomach aches or nausea

Chronic stress causes physical symptoms that make you feel unwell. These could also be signs of another mental health issue or another underlying medical condition, so get them checked out by a doctor if they interfere with your daily life.

You can't shake your sicknesses as quickly as you used to.

Westend61/Getty Images

5. You can't seem to get over that one cold

Burnout compromises your immune system. Your sniffles and sore throat won't go away no matter how many home treatments you try.

6. You're exhausted all day, but can't sleep at night

Not only is fatigue a symptom of burnout, but insomnia also ranks high on the list. Your workload feels so overwhelming that you can't fall asleep or stay asleep throughout the night. 

Read more: Is Anxiety Ruining Your Sleep? 5 Tips to Relieve Anxiety Before Bed

7. You stop enjoying activities outside of work

Even when you clock out, spending time with family and friends isn't nearly as enjoyable as it once was. As burnout progresses, disinterest in work spreads to the rest of your life.

How to avoid burnout at work

If any of the above ring true for you, burnout may be sabotaging your life. The good news is that there are concrete steps you can take to alleviate the condition. Now that you know what you're suffering from, here are eight ways to reverse your burnout.

Eat your vegetables and drink more water

You've heard it a thousand times, but focusing on a balanced diet and staying hydrated really does help. If you're having trouble staying motivated to up your water intake, these water bottles will help. 

Exercise

Moving your body has been shown to be a natural remedy for stress, anxiety and depression. Don't fret if the gym isn't your thing. Building your own home workout area or streaming fitness videos to your living room are easier than ever. Or, use Alexa to remind you to get your exercise in.

Read more: 8 Science-Backed Exercises to Reduce Stress

Get more sleep

Try to log the recommended seven to eight hours. If insomnia is interfering with your nighttime rest, improve basic sleep hygiene like leaving screens out of the bedroom. Weighted blankets have also been shown to help end sleepless nights.

Read more: These Tricks Will Help You Fall Asleep in 10 Minutes or Less

Say no to extra work responsibilities

Don't shirk your basic job description, but if side projects come up consider declining. Wait until you have renewed passion for your work until saying yes to taking on extra tasks.

Take a break, then take another

No, one vacation won't solve your burnout issue. But regularly incorporating weekend trips or staycations can help cut down on burnout. Oh, and leave the laptop at home so you won't be tempted to work.

Spend time with positive people and limit contact with those who bring you down

Make an effort to connect with people that uplift and support you. Cut down on time spent with negative people that lower your self-esteem or sap your creative energy.

I know, it looks boring, but yoga is a very effective stress reliever.

Getty Images

Practice yoga or try mediation

If stress is making you feel antsy, meditation and yoga may be the last things you want to do. But, forcing yourself to slow down and take a few deep breaths can help you calm down. You can also try breathing exercises to help relieve anxiety and stress.

Read more: 5 Life Hacks for Relieving Anxiety

Schedule time to play

Reconnecting with the playful side of your personality may also be the key to relaxation. Everyone has different passions, so find whatever activities you deem "fun" and make time to do them. If going off-road ATVing is your idea of a good time, find a way to hit the trails after a stressful day of work.

Burnout isn't an issue that will resolve itself in a matter of days. It takes time, but if you make an effort to incorporate a few of these steps in your daily life, you will be far better equipped to handle workplace stress and exhaustion.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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