Don’t Forget To Floss: The Science Behind Dementia and The Four Things You Should Do To Prevent It

Illustration: Fran Pulido/The Guardian

The idea was simple. Recruit hundreds of people in their 80s and 90s, equip them with fitness trackers, and monitor their physical activity. Then, when the participants died, collect their brains and examine the tissue. Is there evidence, lurking in the tissue, that exercise benefits the brain?

The results, from a 2022 collaboration between the University of California in San Francisco and the University of British Columbia, were striking. Physical exercise, late in life, seemed to protect the ageing connections between brain cells – the synapses where memories are made. The work, if backed up by further studies, could see exercise, and potentially drugs that mimic biochemical aspects of activity – prescribed to help slow the onset of dementia.

We know there is a 30%-80% reduced risk of dementia in people who exercise

“We know there is a 30%-80% reduced risk of dementia in people who exercise,” says Kaitlin Casaletto, the lead author on the study and an assistant professor in neurology at UCSF. “My question was, wouldn’t it be cool if we could figure out exactly how this is happening? If we could identify some of the mechanisms of exercise for brain health? These are potential therapeutic targets we can bottle.”

A small mountain of work has linked physical exercise to better brain health and lower risk of dementia in older age. One recent study of nearly 80,000 people in the UK found that the risk of dementia was halved in people who reached the goal of 10,000 steps a day. But much is still unclear. Part of the observed benefit could be down to people with healthier brains simply exercising more.

While there are definite benefits to be had from exercise – greater blood flow to the brain, better cardiovascular health, lower blood pressure, less obesity and diabetes – there is still plenty to nail down.

Dementia is the number one killer in the UK, with the disorder affecting about 900,000 people. Most cases, about two-thirds, are driven by Alzheimer’s disease, but it is far from the only cause. Other forms, namely vascular dementia, dementia with Lewy bodies, and frontotemporal dementia, arise from other processes.

Whatever the cause, the steady destruction of brain cells erodes memory, thinking, movement and personality. In old age, dementia can be several of these conditions at once.

Some of the highest rates of dementia are found in developed countries with older populations. In Germany, Italy and Japan, more than 20 in every 1,000 people have dementia compared with fewer than nine per 1,000 in proportionally younger countries including Mexico, Turkey and South Africa.

The UK sits in the middle. Indigenous groups in the Amazon have some of the lowest rates. In one recent study, researchers confirmed only six cases among 604 Bolivian Tsimane and Moseten people aged 60 and over, suggesting that lifelong physical activity and healthier preindustrial diets substantially reduce the risk.

Over the next three decades, global dementia is due to rise substantially, particularly in north Africa, the Middle East and eastern sub-Saharan Africa, where population growth and ageing will be among the driving forces.

But dementia is not inevitable, nor is it the reward for dodging other fatal conditions. Take all of the risk factors that we as individuals, or nations through their policies, might improve, and potentially 40% of cases could be prevented or delayed. We would not eradicate dementia, and many people who did everything to keep their brains healthy would still succumb to the disease…

Continue reading….

By: Science editor

Source: Don’t forget to floss: the science behind dementia and the four things you should do to prevent it | Science | The Guardian

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Why Eight Hours a Night Isn’t Enough, According To a Leading Sleep Scientist

KCaptionPhoto by (Xavi Gomez/Cover/Getty Images)

For something that we spend a third of our lives doing (if we’re lucky), sleep is something that we know relatively little about. “Sleep is actually a relatively recent discovery,” says Daniel Gartenberg, a sleep scientist who is currently an assistant adjunct professor in biobehavioral health at Penn State. “Scientists only started looking at sleep 70 years ago.”

As anyone who has lay awake at night contemplating the complexities of the universe can attest, sleep is a slippery beast. It involves a complex web of biological and neurological processes, all of which can be thrown off by something as simple as a partner’s nasal trumpeting or a coffee too late in the day.

There are also many, many misconceptions about sleep: that you can “catch up” on the weekend for lost hours of shuteye. That you can get by on four hours’ sleep a night. That a nip of whiskey before bed helps you sleep better. Even that eating cheese before snoozing causes nightmares.

To set the record straight about being horizontal, Quartz spoke to one of the world’s most-talked-about sleep scientists. Daniel Gartenberg is currently working on research funded by the National Science Foundation and the National Institute of Aging and is also a TED resident. (Watch his talk on deep sleep here.) He’s also an entrepreneur who has launched several cognitive-behavioral-therapy apps, including the Sonic Sleep Coach alarm clock. All that with 8.5 hours of sleep a night.

Some topics we cover:

  • why 8.5 hours of sleep is the new eight hours
  • the genes that dictate if you’re a morning person or a night owl
  • why you should take a nap instead of meditating
  • how sleep deprivation can be a tool to fight depression
  • why sleep should be the new worker’s rights
  • and tips on how to get a better night’s rest (hint: it’s not your Fitbit)

You can also read Gartenberg’s comments on “sleep inertia”—the scientific reason why you feel so groggy when you wake up—here.

This interview has been lightly condensed and edited for clarity.

Quartz: Why do we need sleep?

Daniel Gartenberg: Every organism on the planet sleeps in some fashion, to some degree—even the basic fruit fly. What makes sleep so essential for our wellbeing comes down to three main things: to save our energy, to help our cells recover, and to help us process and understand our environment.

This third one is what I study. The “synaptic homeostasis hypothesis” is this idea that during the day, we make all these connections with the world around us. It used to be like, “Don’t go over there—the lions live there now.” Now it’s like, “What did Barbara say to me in the office?” These excitatory connections we make during the day result in the neurons in our brains getting overall higher activation.

Then during the nighttime when we sleep, we have a downregulating process where the things that didn’t really matter to your survival sink to the bottom, and the things that are most relevant to your survival rise to the top. What deep sleep does is all the neural processing, and what REM sleep [rapid-eye-movement sleep] and light sleep do is basically integrate that into your long-term personality and understanding of the world.

What other differences are there between deep sleep and REM sleep?

DG: A lot of people don’t understand that these are two very, very different processes. A lot of people probably learned from basic psych in high school that you have these sleep stages: light sleep > deep sleep > light sleep > REM, and repeat. As you sleep more, you get less and less deep sleep, and also if you sleep-deprive yourself, you get more deep sleep.

During deep sleep, you get these long-burst brainwaves that are called delta waves, but during REM, your brainwaves are actually functioning very similarly to waking life. Your body is also paralyzed during REM—it’s a very noticeable physiological difference. You also lose thermo-regulation, meaning if it’s hot in your environment, your body gets hot, kind of like you’re a chameleon.

Your whole thing is that deep sleep is more important than REM sleep. Why?

DG: It’s an ongoing debate in the literature—really, it’s both. Deep sleep is really important, but REM sleep is also important. We know that the human growth hormone, cell-recovery things, and the ability to process new information are associated with deep sleep. REM sleep is basically the processing of information.

Asking for the workaholics in the room: Do we really need that much sleep?

DG: A professor I collaborate with at Penn State named Orfeu Buxton says that 8.5 hours of sleep is the new eight hours. In order to get a healthy eight hours of sleep, which is the amount that many people need, you need to be in bed for 8.5 hours. The standard in the literature is that healthy sleepers spend more than 90% of the time in bed asleep, so if you’re in bed for eight hours, a healthy sleeper might actually sleep for only about 7.2 hours.

That being said, some people are short sleepers: You can do a test to find out if you have genetic makeup that makes you a short sleeper. That’s rare, though, so by and large, people are not getting enough sleep. Getting half an hour less than what you need to really adds up over a week period.

To see how much sleep you really need, my professor suggests that when you go on vacation, try to stick to your normal bedtime and then see what time you wake up. With no stressors or time to get up, you’ll just fall into a natural pattern, and that’s probably how much sleep you actually need.

I normally get around six to seven hours of sleep a night and feel fine. But is that just because how I feel has become my normal operating mode, and I could really be functioning at a higher level?

DG: Right. That’s like the fish and the fish bowl phenomenon: The fish doesn’t know that he’s in the fishbowl, nonetheless that he’s in water. Also, when you’re sleep deprived, research has shown that you’re really bad at being able to tell that you’re sleep deprived.

A lot of this has to do with stress in our environment and our external need to work all the time. This is what’s driving the fact that we’re sleeping so poorly nowadays.

How else does the workplace affect sleep?

DG: I think of sleep like the new worker’s rights: We’re being worked to the point that we’re not sleeping, and it’s having physical detriments on our health and wellbeing.

People should be able to sleep like they’re able to get healthcare. This also means making our work environments more conducive to sleep. For optimum productivity, we need around eight hours of sleep, right? But that doesn’t have to be in one go. Maybe I’ll get a little less than that during the night, and then I’ll take a 20-to-30-minute power nap at midday. There’s a siesta for a reason! New Yorkers oftentimes try to pound through with coffee and whatever, but giving in to your natural circadian rhythm during that afternoon lull might be a good thing. We weren’t made to produce for eight hours straight.

Let’s talk more about circadian rhythms. What are they, and why are they responsible for that mid-afternoon slump?

DG: We evolved from bacteria in the ocean that could differentiate sunlight from darkness—that’s what ended up forming the human eye. That means every organism is responsive to a circadian rhythm that’s largely dictated by sunlight. The photo receptors in our eyes pick up on sunlight, which controls the release of melatonin and all these other neurotransmitters that dictate your energy levels throughout the day.

You have a peak moment of awakeness during the morning. After lunch you usually have a glucose spike, especially if you have a big heavy lunch, like a cheeseburger. That glucose spike combined with a circadian dip gives you a period of fatigue between around 2 and 4pm. You’ll then have another spike in alertness right before dinner, and then you’ll start getting tired again closer to bedtime. That’s your 24-hour circadian rhythm, basically.

Then there’s also something called “chronobiology.” You actually have genes that dictate whether you’re a morning person or an evening person.

Wait—what? Really?

DG: Yeah! If you’re a morning person, they call it a lark. If you’re a night person, they call it a night owl. Your genes give you a greater proclivity to being a lark or an owl. And then some people have genes that make them very flexible. The environmental cues they react against are called zeitgebers.

Lightsabers?

DG: Zeitgebers! It’s this weird German word. There’s a lot of cool words in sleep: like the photo receptors control the release of melatonin by sending signals to the suprachiasmatic nucleus, just like supercalifragilisticexpialidocious.

Anyway, basically your biggest zeitgeber is sunlight, and that’s the environmental cue that controls energy levels as well. But then also timing of meals, exercise, and having a consistent bedtime are all zeitgebers that impact your circadian rhythm. A bigger part of the problem is that we’re indoors so much now, so we don’t get that natural occurring sunlight when you wake up in the morning. That’s one of the best things that you can do to entrench your circadian rhythm.

If your circadian rhythm is off, it negatively impacts your sleep quality. So having that consistent rhythm of going to bed and getting up at the same time will actually make your sleep more regenerative at night. Going for a walk outside and getting that sunlight in the morning is the best thing to do to wake up. Your circadian rhythm isn’t a fixed thing: It’s actually shiftable based on your environmental cues.

If you wake up in the middle of the night (say, to go to the bathroom) but get back to sleep quickly, does that screw around with your sleep quality?

DG: It varies. There’s no clear answer. In our studies, we’ll play really loud sounds that people have no conscious awareness of at all: We can play a sound literally at 70 decibels, which is like someone screaming, and that’ll wake them up briefly and then they’ll go right back into the sleep stage that they were in. Other times you can get a full awakening, and you’ll have to go through the process again.

It’s actually pretty normal to wake up during the night, anyway. In The Canterbury Tales, one of the oldest manuscripts in English culture, they describe “second sleep.” There’s some evidence that we used to go to bed when the sun went down, then wake up for a little bit at night—putter around, make sure we’re not getting eaten by a lion—and then go back to sleep. So it’s pretty normal to like wake up in the middle of the night and use the bathroom or whatever.

How is society changing our relationship with sleep? What will be the consequences of this?

DG: Gallup has reported that over the past 50 years, we’re sleeping a whole hour less per night than we did in the 1950s. That’s a lot. A lot of that has to do with having TV on all the time, and mobile phones are taking it to the next level. But I think the biggest issue right now is the lack of work/life balance. I mean, I’m an entrepreneur, so I feel like I’m basically always “on”. A lot of people have jobs where they’re getting emails all hours the night, and there’s no longer a nine-to-five schedule.

I think that’s why meditation is so in vogue right now. But I actually think sleep is a more regenerative process than meditation. A lot of times people talk about doing meditation around midday, but for most people I would recommend a quick power nap instead of a quick meditation.

But if I try to take a powernap at lunch and can’t get to sleep, haven’t I just wasted 20 minutes of my day that I could have been meditating—or working?

DG: Even when you close your eyes and turn off your brain for little bit—even if you don’t fully fall asleep—your brain creeps into theta waves. Similarly, when you meditate, you get a little bit of theta. So if you’re one of these people who really has a hard time with napping, maybe meditation could be better.

The most important thing is taking that time off—it’s more conducive to your productivity. A lot of times people think they can like fight through and push harder and harder and harder to get better results, but sleep can give you that, too. When you transition in and out of sleep, your brain produces theta waves, which help you think more divergently. That’s why a lot of times when you wake up from a power nap or from sleeping, you’ll be able to solve that intractable problem that you couldn’t earlier in the day. That’s one of the reasons I think taking a break—whether it’s meditation or nap—during that circadian dip can be much more conducive to productivity.

This is especially true for creative jobs. Jobs used to be very manual, but as jobs are becoming more and more cognitive, I think caring for your cognition is going to become increasingly important for the work.

What are some tips for getting a better sleep?

DG: You want a cold, quiet environment with no light: That’s basically the ideal way to improve your sleep quality. However, people have a different ideal sound, light, and temperature environment to improve their sleep quality. We need stimulus control: You want to save the bedroom for sleep and sex.

SOUND: We focus on sound a lot. Quiet environments are going to improve your sleep quality. Your brain has these micro arousals throughout the night without you being consciously aware of it—even an air-conditioning unit turning on wakes up your brain. So blocking out noises is a low-hanging fruit to improve your sleep quality. Bose just released an earbud that you can sleep with, for example.

There’s this new finding where playing sounds at a certain frequency when your brain is in deep sleep actually increases the percentage of time spent in deep sleep. We’re publishing this paper in Society for Neuroscience Conference in a couple of weeks, and it’s basically what my TED talk is about. Playing these pulses at the same frequency as your deep-sleep brainwaves primes more deep sleep. Scientifically speaking, it’s a similar process as transcranial direct-current stimulation, except it doesn’t use electricity—just sound. Sound gets transmitted into electricity because you’re picking up on the auditory cortex while you’re sleeping.

TEMPERATURE: This is a big problem, especially if you have a sleep partner. Everyone has different natural body temperatures, and usually men run hotter than women, but it can go either way. That can be a big issue if you have a different body temperature, because then no one’s happy. I wrote this article called “Split blankets, not beds,” where I said that you shouldn’t share the same comforter. Of course it’s nice to share, and I do that at some points, but it’s also important to have different bedding on your bed so you can have that lighter sheet or comforter to try to mitigate differences in body temperature. There’s also something called a chili pad. You put on half of your bed and it’ll dictate the temperature level on your half if you run at a different temperature than your sleep partner.

LIGHT: The other thing is no blue light close to bedtime. There are a lot of studies that screen time close to bed is bad. One of the ideal ways of using our app is to connect it to your Bluetooth speakers so that you can put your phone in another room: There is something important to not having your phone in reach, because then you’re looking at the screen and getting the brightness. If you live in the city and there’s bright lights at night, having blackout shade can also be super useful.

STRESS: When you’re stressed, your flight-or-fight response is active during the night, and your sleep quality is going to be shallow. It’s natural: If you have kids, you are programmed to be able to respond to your environment during the night to make sure you’re not getting eaten by a predator. Parents have this issue when their fight-or-flight response system is overly activated by worrying about their kid, and that worry actually makes their sleep quality worse.

One of the things I recommend to people who have a racing mind and worrying thoughts about work is to segment a time to get it out during the day—encapsulate it in a little mental box so you’re not laying down in bed and just having your mind race about all these things.

How do you feel about sleep trackers and wearables?

DG: Probably the most common wearable to measuring sleep right now is the Fitbit. I’ve studied these devices in depth in a well-controlled laboratory experiment where we’re monitoring brainwaves. I can say the Fitbit is pretty accurate in measuring when you’re asleep and when you’re wake, but when it comes to measuring sleep stages, basically any device that measures heart rate, like the Apple Watch, is totally inaccurate. That’s because they don’t sample at the frequency necessary to get a good read on your sleep stages.

Fitbits can also cause bigger problems, because they stress you out about the fact you think you’re not getting enough deep sleep—even though they’re not good at accurately measuring sleep stages.

What about people who mess with their sleep cycle and try things like the da Vinci method, where you take a 20-minute nap every four hours?

DG: That polyphasic sleep stuff? I mean, it’s just not enough sleep. It’s ridiculous.

I haven’t seen a study that empirically shows that it’s helpful. There is certainly a false myth that we need eight hours of continuous sleep: I think it’s possible to have your sleep be a little bit broken up and be perfectly healthy—but getting that eight hours is crucially important. The thing is that the placebo effect in some of these polyphasic sleep methods runs really high.

There have also been some studies showing that sleep deprivation could be a tool to combat persistent depression. How do you feel about that?

DG: That was really interesting. If you have an extreme case of depression, sometimes some therapists will sleep deprive you a little bit. It’s basically to activate your fight-or-flight response and jolt you out of your depression. But things like empathy and working with others are also impacted when you’re sleep deprived, and you’re also more sensitive to pain. Some people are studying this link to address the opioid epidemic and through actually sleeping better: Chronic pain might be associated with deep sleep.

By: Georgia Frances King , Quartz

Source: Why Eight Hours a Night Isn’t Enough, According to a Leading Sleep Scientist

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Related contents:

“Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke”. http://www.ninds.nih.gov. Retrieved 15 February 2023.Krueger JM, Frank MG, Wisor JP, Roy S (August 2016).

Sleep function: Toward elucidating an enigma”. Sleep Medicine Reviews. 28: 46–54. doi:10.1016/j.smrv.2015.08.005. PMC 4769986. PMID 26447948.

“Sleep-wake cycle: its physiology and impact on health” (PDF). National Sleep Foundation. 2006. Archived (PDF) from the original on 30 August 2017. Retrieved 24 May 2017.Bingham R, Terrence S, Siegel J, Dyken ME, Czeisler C (February 2007).

Waking Up To Sleep” (Several conference videos). The Science Network. Archived from the original on 24 July 2011. Retrieved 25 January 2008.Joiner WJ (October 2016).

Unraveling the Evolutionary Determinants of Sleep”. Current Biology. 26 (20): R1073–R1087. doi:10.1016/j.cub.2016.08.068. PMC 5120870. PMID 27780049.Keene, Alex C & Duboue, Erik R. (12 June 2018).

The origins and evolution of sleep”. The Journal of Experimental Biology. 221 (11). doi:10.1242/jeb.159533. PMC 6515771. PMID 29895581. Retrieved 10 January 2023.Randall DK (19 September 2012).

Book excerpt: How the lightbulb disrupted our sleeping patterns and changed the world”. National Post. Archived from the original on 7 April 2019. Retrieved 31 August 2016. “… the sudden introduction of bright nights during hours when it should be dark threw a wrench into a finely choreographed system of life.

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Psychiatrists are Uncovering Connections Between Viruses and Mental Health

Christina Animashaun/Vox

Immune responses to viruses like SARS-CoV-2 may affect mental health, and vice versa. Doctors are uncovering exactly how. When the Covid-19 pandemic hit, one of the biggest questions was: Why do some people get so much sicker than others? It’s a question that has forced researchers to confront some deep mysteries of the human body, and come to conclusions that have startled them.

By the fall of 2020, psychiatrists were reporting that among the many groups who were high risk, people with psychiatric disorders, broadly, seemed to be getting more severe forms of Covid-19 at a higher rate. Katlyn Nemani, an NYU neuropsychiatrist, decided to dig deeper, asking: Just how much more at risk, and which conditions?

In January, she and a group of colleagues published a study of 7,348 Covid-19 patients in New York. One finding was stark: People with a schizophrenia spectrum diagnosis faced more than two and a half times the average person’s risk of dying from Covid-19, even after controlling for the many other factors that affect Covid-19 outcomes, such as cardiovascular disease, diabetes, smoking, obesity, and demographic factors — age, sex, and race.

“That was a pretty shocking finding,” Nemani says. The patients all were hospitalized in the same medical system, in the same region, which implies they weren’t receiving radically different treatments, she says. In sum, it all suggests that the risk was closely linked to the mental illness itself and not to some other variable.

Since then, more studies have come out — as well as metastudies pooling the conclusions of those studies — showing worse Covid-19 outcomes among people with diagnosed mental health disorders including depression, bipolar disorder, and schizophrenia.

Some of this isn’t surprising; a lot of people with mental health issues experience a general increased risk of poor health outcomes. But the pandemic started to shine a brighter light on why, bolstering a hypothesis that’s been accruing evidence in recent years.

It appears that something in the body, something biological associated with these disorders, may be at play. “That suggests there’s a physiologic vulnerability there in these folks,” said Charles Raison, a psychiatrist and researcher at the University of Wisconsin Madison. 

It’s not necessarily that people with schizophrenia or mood disorders are more likely to become infected with Covid-19. Rather, once they are infected, “the outcomes are worse,” Nemani says. Depending on the study and the severity of the mental health diagnosis, people with these conditions are, roughly, between 1.5 and 2 times more likely to die of Covid-19 than average, after adjusting for other risk factors (unadjusted risk is even higher).

The level of increased risk, Nemani says, is “on par with what we’re seeing for other well-established risk factors like heart disease and diabetes.” What’s happening? Why would mental illness make someone more vulnerable to a respiratory disease? Psychiatrists who study these mental illnesses say the culprit might lie in a connection between mental health and the immune system.

They’re finding that mental health stressors could leave people more at risk for infection, and, most provocatively, they suspect that responses in the immune system might even contribute to some mental health issues.There’s a lot that’s unknown here. But the pandemic is giving researchers a new window into these questions. And the research “might teach us something about how to protect these people from infection going forward,” Nemani says.

How the immune system can impact mental health

In September, the Centers for Disease Control and Prevention updated its list of underlying conditions that put people at higher risk for severe Covid-19, adding mood disorders — like depression and bipolar disorder — and schizophrenia spectrum diagnoses, a group that accounts for around 34 million Americans. It was a recognition of the growing evidence published by Nemani and colleagues across medicine, and prioritizes this group for vaccines and booster shots.

Roger McIntyre, a psychiatrist at the University of Toronto, is one of the co-authors of one of two systematic review studies that the CDC cited in its change. (Nemani is a co-author on the second.) To him, it’s no surprise that mental illness imparts an infection risk. “A thread that has been woven through many of these disorders is immune or inflammatory dysregulation,” McIntyre says.

That is, problems with the immune system tend to coincide with mental health issues. And problems with the immune system can lead people to have worse outcomes when it comes to SARS-CoV 2, the virus that causes Covid-19.

“Most of the time in medicine, it’s hard to have one singular explanation for anything,” he cautions. That’s especially true here in the discussion of why people with certain mental health issues might be more at risk for severe disease. People living with mental illnesses like schizophrenia, bipolar disorder, and major depression tend to have shorter-than-average life spans and worse health overall….Continue reading

Source: Can depression worsen Covid-19 and other infections? And can a virus make you depressed? – Vox

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How Emotionally Intelligent People Turn Frustration and Stress Into Fulfillment and Achievement

llustration: Getty Images

Sometimes a frustrating problem turns out to be a solution when viewed from a different perspective.

Every operator on our team brought their paperwork to my workstation at the end of a job. Every operator in the plant brought their paperwork to those respective workstations. Except for Mike — and since it was my job to collect all the paperwork and turn it in to production control, I had to make the 30-yard walk to the head of the line six or eight times a day.

And it irritated the (crap) out of me. One day I was grumbling to another operator. “I don’t know why Mike can’t walk his paperwork down like everyone else,” I said. He shook his head. “Why do you care?” he said. “You walk up that way four or five times a day anyway. Just grab whatever’s there on your way by.” He was right.

I wanted Mike’s paperwork at the end of the job, because it satisfied my need for order and consistency, but I certainly didn’t need it. The urgency I felt was self-imposed. So I just decided I would grab his paperwork whenever I went by.  And my frustration instantly disappeared.

Reduce Your Frustration

That’s a perfect example of cognitive reframing, In simple terms, reframing means viewing a situation or a problem from a different perspective. In my case, all it took was to look at the situation from Mike’s perspective.  He saw me walk by four or five times a day. Why should he take time away from a job changeover to bring me his paperwork? His time was better spent getting us up and running on the next job.

In fact, every operator’s time on our crew was better spent that way. So I started collecting everyone’s paperwork, which ultimately saved us about a minute per job changeover. (Saving a minute doesn’t sound like much, but we were already so efficient that one simple change reduced our changeover time by nearly 8 percent.)

That’s why at least one therapist calls reframing “therapy’s most effective tool,” and science agrees. A study published in Emotion found that reinterpreting a stimulus (viewing a situation or an event differently) can significantly reduce feelings of fear. A study published in Journal of Evidence-Based Psychotherapies (interesting title; shouldn’t every technique be evidence-based?) found that reframing can increase pain tolerance and decrease pain intensity.

A 2012 study published in Journal of Clinical Psychology found that reframing can significantly reduce feelings of stress and anxiety. The key is to make your emotions work for you, not against you, by viewing a frustrating situation from a different angle. As Inc. colleague Justin Bariso recommends, when you’re frustrated, take a step back and ask yourself a few basic questions:

  • How serious is this problem? Am I getting worked up over nothing? In my case, Mike’s paperwork was definitely a non-issue.
  • Can I change something about how I view the problem that would completely change how I feel about it? Viewing the problem from a different perspective — not as an irritating behavior, but as a way to improve productivity — eliminated my frustration.
  • How can I handle this problem differently so I can direct my emotional energy to bigger, more important issues? I sought compliance with “this is how we do things around here,”  so I wanted Mike to change. But I didn’t need him to change. What I needed, what we all needed, was to be more productive, and that’s where I needed to direct my energy.

Try it. Instead of dwelling on what you want, focus on what you need. Maybe that will mean picking up someone else’s slack in the service of greater good. Maybe that will mean overlooking an otherwise outstanding employee’s occasional quirks.

Reduce Your Anxiety

Or maybe, if you need to feel less stressed and more confident — and who doesn’t? — that will mean viewing the world a little differently. A few years ago, I was talking to Duff McKagan (OK, I’m name-dropping, but in my defense the Guns ‘N Roses bass player is a pretty great name to drop) about an upcoming TEDx Talk.

“I’m comfortable speaking to crowds,” I said, “but something about the TED style, format, and audience makes me nervous.” “Remember,” he said, “people want to see you do well. They want to see you kick ass.”Reframing the situation by realizing the audience would be on my side? I instantly felt more confident.

Say you’re anxious about a pitch meeting. You’re afraid potential investors will tear your presentation apart. That perspective — that fear — makes you see the people in the room as potential enemies. In fact, the opposite is true. Investors constantly search for great ideas, great ventures, or great companies. They need to invest in great people.

That means they’re on your side — not just out of the goodness of their hearts, but because your success could be their success. Which is why realizing that we’re all in this together, in almost every way, could be the best reframing approach of all.

Source: How Emotionally Intelligent People Turn Frustration and Stress Into Fulfillment and Achievement | Inc.com

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How To Bring More Gratitude Into Your Life and Improve Your Mental Health

How do you go about cultivating more gratitude? (Picture: Getty/Metro.co.uk)

This isn’t to say gratitude is a bad thing – far from it. But when wielded as a weapon, it gets a bad rap.Gratitude, viewed properly, as being thankful for the good things in your life, can be a powerful thing. There’s a wealth of research that points to gratitude – feeling it and expressing it – making us happier and boosting mental well being.

The key is not to ignore issues by sticking gratitude on top as a plaster, but incorporating gratitude more seamlessly into your day-to-day life. It’s about recognizing that things aren’t perfect, but there’s some stuff that’s worth appreciating.

‘Gratitude works to improve our mental health,’ says Counseling Directory member Kirsty Taylor. ‘It’s a really powerful emotion. ‘Gratitude is strongly associated with emotions such as optimism, greater life satisfaction and enjoyment of the moment, an improved ability to handle a crisis situation, increased self esteem, better resilience and increased physical and mental wellbeing.

‘Gratitude, simply, allows us to appreciate situations, people and every day things in a way that increases our happiness and allows us to take grater pleasure in all aspects of life.’Bringing an attitude of gratitude into your life isn’t as easy as just telling yourself to buck up and be grateful, of course.

It’s a conscious practice, a change to your way of thinking. So, how do you bring more thankfulness into your being?

Make a conscious decision to be grateful

Changing the way you think, feel, and behave isn’t going to happen magically, with no effort on your end. Sorry. ‘It can be hard to cultivate gratitude when the daily grind of life makes it hard for us to do so,’ Kirsty tells Metro.co.uk. ‘People can have stressful environments, jobs, families and life situations that make it especially hard to feel grateful for our lives and our circumstances.

‘However, if we don’t make a place for gratitude in our life, it can be a much darker world that we live in. ‘Gratitude is often a chosen state of mind or being and can be increased by making a conscious decision to try and focus on happiness.’

Practice gratitude in the mornings and evenings

Here’s an easy way to start getting into the grateful mindset. Each morning, before you get out of bed (and perhaps instead of doing your usual doomscrolling) challenge yourself to think of three things you’re grateful for – and spend a moment appreciating how great that thing is.

It’s okay if it’s something that seems teeny-tiny or silly, like ‘I’m grateful that I’m going to get myself a nice hot drink on the way to work’. Make sure you don’t just rattle through your list and get on with your day. Take time to really dwell on your gratitude for these things, and feel it.

You can do the same thing right before bed. Dominique Antiglio, a sophrologist at BeSophro, suggests combining this practice with a spot of meditation and physical relaxation. She recommends: ‘First thing in the morning, stand up, gently shake your entire body, letting go of any tension. Exhale fully all negative anticipation and anxieties you may feel.

‘Then sit down, inhale, tense your body, exhale and relax each part of your body from head to toe. Then in a relaxed state with eyes closed, think about one thing that you are grateful for now or that you are going to experience today. ‘It can be a simple as how comfortable your pyjamas feel in that moment (start simple!) and it will become deeper and more meaningful as you repeat this practice.

‘Last thing in the evening, shake the tension of the day away by moving and breathing, and then close your eyes. Think about one quality or resource that got you through your day i.e. perseverance, connection with a friend, hope, calm etc. ‘Then spend a moment gently activating this word in your body and mind through gentle in-breaths and out-breaths.’

Start a gratitude journal

Instead of only thinking or saying those things you’re grateful for, try writing them down. ‘One of my anxiety clients, I asked to keep a gratitude journal, and every time she felt negative or anxious to revert to writing all the things she felt grateful for at that moment,’ says life coach Denise Bosque. ‘It really helped, because it’s training the brain towards noticing and feeling the positive stuff that is all around us in abundance.’

Open your mind to little things

A key part of cultivating gratitude is learning to actually notice the good stuff and savour it. Once you know you’ll have to think of three things to be grateful for at the end of the day, you might find yourself naturally looking out for positive bits in life.

Keep your eyes and mind open to take in the parts of your day that you might normally overlook: how nice it is to walk past the park on the way to work, how tasty your lunch is, how you’re actually really enjoying a new hobby you’ve been trying.

‘Even when it feel tricky to find something to be grateful for, the simple fact that you are starting to look for it is like opening a door to a new world and perspective,’ Dominique explains. ‘When we feel grateful, we are naturally opening up our minds and body, calming our nervous system and shifting our perspective to something more constructive. We are learning to contemplate ourselves, our lives or people around us from a positive place.’

Reframe challenges

Okay, this is where it gets a little trickier. When you come up against bad times, it’s fine to feel sad, angry, or scared. But can you also take a moment to reframe some small part of what’s happened with gratitude?

‘It can be useful to think of a positive way of reframing each complaint that we might want to make,’ says Kirsty. ‘If someone is rude to you at work, you might want to complain to a friend about them. Instead, you could remind yourself of all the other great colleagues you are fortunate to work with and be grateful that perhaps you aren’t having the same stressful day as a rude colleague.

‘When difficult things happen in life, such as loss and bereavement and relationship breakups, we all can have a tendency to feel very down and depressed and low in mood about such painful life events.

‘It can be very hard to reach for a positive when things feel very difficult, but those who can practise daily gratitude might be able to find a positive in even the darkest situations.

‘Loss reminds us to love those around us, relationship breakups show us that love feels wonderful when it’s going well, and that we can learn something so our next relationship will be different. Bereavement can make us stronger in the long term, can remind us of the precious nature of life and allow us to breathe in our surroundings each and feel grateful for the life we get to live.’

Express gratitude out loud

Don’t just think grateful thoughts – speak them. Comment on how lovely the weather is today, say out loud that you appreciate your body for getting you where you need to go, talk about positive things in your life to balance out any venting.

Tell people you appreciate them

Why keep all that gratitude to yourself? If you’re thankful for someone’s support, their actions, their presence, tell them. This can be as small as giving someone a genuine thank you for making you a tea, it can be telling your partner how much you appreciate them, it could be writing your parents a letter to say how grateful you are for all they’ve done.

Stick some visual reminders around your house

Again, it’s all about retraining your brain to notice the good. If you find the adjustment difficult, it can help to add some visual reminders around your living space.

Dominique suggests: ‘Stick post-its around the house, for example in a room or cupboard you open often throughout the day, put a smiley on it and let that be a trigger to find something, at that moment, to be grateful for.’

Do a random act of kindness

Gratitude begets gratitude. Once you’re feeling it, you can spread it around like wildfire. Try doing a random act of kindness. Pay for the coffee of the person behind you in the queue, get some flowers for your neighbour, give your friend a call. You’ll inspire gratitude in them, and also feel that glow of doing something good.

By:

Source: How to bring more gratitude into your life and improve your mental health | Metro News

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Related contents:

Definition of Gratitude – Oxford Dictionary, archived from the original on 24 September 2016

“The 5 Founding Fathers and A History of Positive Psychology”. PositivePsychology.com. 12 February 2015. Retrieved 3 July 2021.Wood, A. M.; Maltby, J.; Stewart, N.; Linley, P. A.; Joseph, S. (2008).

“A social-cognitive model of trait and state levels of gratitude” (PDF). Emotion.  (2): 281–290. doi:10.1037/1528-3542.8.2.281. PMID 18410201.McCullough, M. E.; Tsang, J.; Emmons, R. A. (2004).

Gratitude in intermediate affective terrain: Links of grateful moods to individual differences and daily emotional experience” (PDF). Journal of Personality and Social Psychology. 86 (2): 295–309.

“Thanks but No Thanks? Gratitude and Indebtedness Within Intergenerational Relations After Immigration”. Family Relations. 69 (1): 63–75. doi:10.1111/fare.12401. hdl:10138/322006. ISSN 1741-3729. S2CID 210539269.Emmons, Robert A.; Michael E. McCullough.

Highlights from the Research Project of Gratitude and Thankfulness”. Archived om the original on 11 August 2010. Retrieved 27 August 2010.Calvin, Jean (1845). “Commentary on the Psalms. 1845-49”. Calvin Translation Society: 70.

“Gratitude – Parent of all virtues”. The Psychologist. 20 (1): 18–21. Retrieved 12 March 2022.ALEX WOOD, STEPHEN JOSEPH and ALEX LINLEY (2007). “Gratitude – Parent of all virtues”. 20 (1): 18–21. Retrieved 12 March 2022.

Conceptualizing gratitude and appreciation as a unitary personality trait. Archived 28 September 2011 at the Wayback Machine Personality and Individual Differences, 44, 619-630.Sheldon, Kashdan, Steger.

Designing Positive Psychology: Taking Stock and Moving Forward. p. 249.Wood, A. M., Joseph, S., & Maltby, J. (2008). PersonalPages.Manchester.ac.uk Archived Wood, A. M., Joseph, S. & Maltby (2009).

Gratitude predicts psychological well-being above the Big Five facets. Archived 28 September 2011 at the Wayback Machine Personality and Individual Differences, 45, 655-660.

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