Have you ever felt like you are just going through the motions? You may be keeping up with work, family, and your day-to-day life, but you still feel disconnected and emotionally drained. In a recent episode of the ZOE Science and Nutrition podcast explores what is often known as "high-functioning depression." In this episode, Dr. Judith Joseph, a Harvard psychiatrist and researcher explains that when people appear to be doing well from the outside, friends, family, and even physicians may miss that they are quietly struggling on the inside. High-functioning depression can be especially common among high achievers who are used to pushing through and staying productive no matter how they feel. ![]() Dr. Joseph introduces five strategies (the "Five V's") that form a compassionate and practical framework for beginning to recover from high-functioning depression. The episode also touches on the burgeoning field of Nutritional Psychiatry and how nutrition and gut health can influence our mood and emotional well-being. If any of this feels familiar, I think you'll find the conversation validating and encouraging. You can give it a listen or a watch below. ZOE Science & Nutrition, Signs you may have high-functioning depression - and 5 ways to fix it Dr. Judith Joseph and Dr. Sarah Berry. ![]() It’s one thing to know mental health matters. It's another thing entirely to give yourself permission to act on that. This year's theme is “Turning Awareness into Action,” In my practice, I often hear clients say they know what they “should” do: eat well, get in movement and sunshine each day, prioritize quality (and quantity!) sleep, connect with friends and community. The hard part is doing those things when life feels overwhelming, or exhausting, or like you’re holding things together with duct tape and coffee. So this month, I’m not offering a pep talk about radical self-care or overhauling your life. Instead, I want to offer a gentle nudge towards improving your mental health. Start by checking in with yourself. Before you can take meaningful action, you need to know how you’re really doing. Even a few minutes of reflection or journaling can help you notice what’s happening beneath the surface. Try asking yourself:
Then, take one small step. Not a ten-step plan. Not a life overhaul. Just one gentle shift.
And maybe, have that conversation. You know, the one you've been rehearsing in your head, or avoiding entirely. Maybe it's about a boundary you need to set. Maybe it's being vulnerable enough to ask for help. Whether it's a conversation with a loved one or with a therapist, saying the hard thing out loud can be a powerful way to take action for your mental health. This month, let yourself remember: You are allowed to care for yourself. You don't need permission to tend to your mental and emotional well-being. It's part of being human. When you do, you're better able to show up in your life, in your relationships, and in your work as the version of yourself that feels whole and steady and real. Research reveals that our brains often interpret imagining an action as equivalent to performing that action physically. In her insightful article for Psyche, Anna Urbanek explores how to harness this connection between mental imagery and real-world performance. By mentally simulating future scenarios (an intervention often used in EMDR!), individuals can enhance their focus, confidence, and preparedness. Urbanek emphasizes the value of visualizing not just success but also potential obstacles, allowing for strategic planning and emotional regulation. Whether you're gearing up for a presentation, an exam, or a social encounter, engaging your imagination can be a powerful tool for achieving your goals. Read the full article here for practical strategies on mastering this mental technique.
![]() As winter settles in, there is an accompanying rise in the prevalence of Seasonal Affective Disorder (SAD), a form of depression that occurs typically during the late fall and winter months. When daylight hours shorten in the winter, disruptions to our internal clocks occur, impacting the production of mood-regulating neurotransmitters like serotonin. Substantial research and clinical experience point to bright light therapy as an effective non-invasive treatment for seasonal depression. Light therapy, also known as phototherapy, involves exposure to a bright light that mimics natural sunlight. The science behind this therapy is rooted in its ability to regulate circadian rhythms and influence neurotransmitter levels. Research has shown that just 20 to 30 minutes of daily exposure to bright light (10,000 lux) can lead to notable improvements in mood, energy levels, and sleep patterns. This makes light therapy a valuable option for those seeking relief from the winter blues. A large number of light boxes are available on the market, but it can be difficult to know which of those meet the specifications researched for effective treatment of seasonal depression. Light boxes aren't regulated by the Food and Drug Administration (FDA) for SAD treatment, so it's important to understand your options. The Yale School of Medicine provides helpful information and links to specific light boxes that have been demonstrated to be effective. Consistency is essential for maximizing the benefits of light therapy. Whether using it while enjoying a morning coffee, catching up on emails, or reading, integrating light therapy into these activities can make it a seamless part of your daily life.
Consult with a healthcare professional to determine if you are a good candidate for light therapy, obtain any individualized recommendations, and discuss any pre-existing eye conditions or medications that may be affected by light exposure. Note that light therapy is not recommended for patients with retinal diseases including macular degeneration, or diseases such as diabetes which may be associated with retinal disease. Light treatment must be monitored with particular caution in individuals with bipolar disorders. It is recommended that light therapy be done under the supervision of a clinician qualified to treat mood disorders. Additional research and information on light therapy can be found by following the links below: Mayo Clinic Harvard School of Public Health National Institutes of Health Yale School of Medicine Dallas is currently in the midst of another triple digit heatwave that, despite the no-doubt immanent arrival of pumpkin-spice season, shows no signs of letting up soon. While there are regular reminders in the news to guard against heat stroke and the physical effects of heat, it is also important to know that extreme heat can negatively impact our mental health as well. A recent meta-analysis published in The Lancet found positive associations between temperature and suicide rates, hospital admissions for mental illness, and community mental health outcomes. Aggression, domestic violence, and substance use can also increase during periods of extreme heat. Certain groups are more vulnerable to the mental health impacts of extreme heat. People with pre-existing mental health conditions, dementia, or those taking certain medications (more on that below) might be at higher risk. Socioeconomic factors, such as poverty and substance use disorders, also substantially contribute to vulnerability. Certain classes of medication used to manage physical health conditions can make it harder for your body to handle extreme heat. These include medications to treat heart conditions, blood pressure, diuretics, anticholinergics (such as those prescribed for Parkinson’s and overactive bladder), antihistamines, and decongestants.
Similarly, some medications used to manage mental health conditions can impact the body's ability to stay hydrated, regulate temperature, and respond to heat. These include central nervous system stimulants prescribed for ADD/ADHD, medications to treat depression and anxiety (SSRIs, SNRIs, and tricyclic antidepressants), as well as some medications prescribed for schizophrenia and bipolar disorders. These medications can be life-saving and have profound benefits for quality of life, so it is important for healthcare providers and patients to work together to manage medications effectively, especially during heatwaves or other extreme weather events. As we collectively navigate the extreme heat of the next several weeks, you can prioritize your physical and mental health by staying well-hydrated, taking precautions against becoming overheated, and checking on vulnerable family members, friends, and neighbors. If you'd like to learn more about the Lancet study, Dr. Robert Bright, a psychiatrist with the Mayo Clinic, talks more about that research and the effects of heat on mental health here. A recent study conducted in Switzerland involving over 2,300 adults has found that leading a purposeful life can help combat loneliness. The study revealed that individuals who reported having a sense of purpose experienced less loneliness, regardless of their age.
One of the study's co-authors, While activities involving social interactions were found to provide a sense of purpose, the study emphasizes that combating loneliness goes beyond mere companionship. It was discovered that finding meaning in life becomes particularly important for older adults, especially those in their 70s and beyond, as this is a stage often associated with increased loneliness. Loneliness is known to have detrimental effects on health, cognitive decline, and even mortality. The study emphasizes that a sense of purpose, whether it involves a grand mission or a personal hobby, can offer significant protection against loneliness. It is important to note that a sense of purpose can be derived from relationships, experiences, and feeling connected to something greater than yourself. While interactions with others can contribute to a purpose-filled life, the study suggests that having a sense of purpose is effective in fighting loneliness, regardless of the number of people involved. Ultimately, finding meaning, even in seemingly ordinary experiences, can significantly contribute to a person's well-being and combat loneliness. You can read more about this study here. This video, developed by the Trauma Foundation, gives a helpful overview of how trauma and chronic stress affects our nervous system and how those effects impact our health and well-being. The content is largely based on Dr. Stephen Porges research on Polyvagal Theory. You can learn more about Polyvagal theory here. Research has shown physical movement to be a powerful tool in alleviating symptoms of depression and anxiety, as well as enhancing our overall sense of well-being. As we enter the sunshine and blue skies of Hot Texan Summer (TM), it is helpful to remember the beneficial effects of movement on our mental health and the importance of incorporating physical activity into our daily lives.
Over the years, a growing body of research has shed light on the positive impact of physical activity on individuals experiencing depression and anxiety. These studies highlight several key findings: Release of Mood-Boosting Chemicals. Engaging in regular physical activity triggers the release of endorphins, neurotransmitters that act as natural painkillers and mood elevators. Endorphins induce feelings of happiness and well-being, counteracting negative emotions. This chemical boost can significantly improve mood and reduce symptoms of anxiety. Neurogenesis and Neuroplasticity. Movement has been shown to promote neurogenesis (the formation of new neurons) and enhance neuroplasticity (the brain's ability to reorganize and adapt). These processes play a vital role in improving cognitive function, memory, and learning abilities. By stimulating the growth and connectivity of brain cells, physical activity helps create a healthier neural network that supports mental well-being. Studies indicate that regular exercise may even significantly reduce the risk of developing dementia. Stress Reduction and Anxiety Management. Movement acts as a natural stress reliever by reducing the levels of stress hormones such as cortisol and promoting relaxation. Regular activity can also help manage anxiety symptoms, which often coexist with depression. Engaging in activities like walking, jogging, yoga, or swimming can provide a much-needed respite from daily stressors, promote a sense of calm and mental clarity, and improve sleep. Social Interaction and Support. Participating in group activities or team sports provides an opportunity for social interaction and support. Engaging in activity with others can foster a sense of belonging and community, creating a supportive environment that combats loneliness and enhances our sense of well-being. Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (2 hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.) ![]() Photo by Christian Bowen on Unsplash Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (just 2 total hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.) If you are looking to enjoy these benefits by adding more movement into your life, here are some helpful tips: Find or Rediscover the Joy of Movement. Experiment with different forms of movement until you find activities that you enjoy. Whether it's walking through the neighborhood, learning a TikTok dance, hiking with friends, hula-hooping, kayaking, or playing pickleball, choosing activities you genuinely enjoy will increase the likelihood of incorporating them into your regular routine. Seek Support and Connection. Consider involving a friend or family member, or joining a club, exercise group or class to provide support and accountability. Sharing activity with others can make it more enjoyable, which will help you want to return to it regularly. Movement can be a powerful ally in supporting our mental health and overall well-being. By engaging in physical activity, we tap into natural mood-boosting chemicals, promote brain health, and cultivate social connections. Embracing joyful movement as part of our daily life empowers us to take an active role in our mental health, helping us on the path towards a healthier, happier life. Now, please excuse me as I take my not-so-stupid walk. (I hope to see you out there.) Social Media Health RecommendationsThis spring a presidential panel of the American Psychological Association (APA) has produced recommendations for the use of social media by adolescents. The advisory panel was formed to provide recommendations grounded in research to ensure that adolescents develop healthy social media practices. The result is the American Psychological Association Health Advisory on Social Media Use in Adolescence. The report notes that while these platforms can promote healthy socialization, their use should be preceded by training in social media literacy to ensure that children and teens have skills that will maximize the chances for balanced, safe and meaningful experiences. This report notes that social media use is not inherently beneficial or harmful to young people. The effects of social media depend on adolescents' personal and psychological characteristics, social circumstances, and the specific content, features, or functions they encounter on social media platforms. The report emphasizes that not all findings apply equally to all children and teens. Scientific findings should be used in conjunction with knowledge of specific kids’ strengths, weaknesses, developmental maturity, and contexts to make decisions tailored to each individual. ![]() Photo by Laura Chouette on Unsplash In addition to the new report, the APA's chief science officer, Dr. Mitch Prinstein, provides Q&A and recommendations for parents on how to help teens develop social media literacy skills. Dr. Prinstein specifically advises parents to:
You can read the APA's recommendations in full here, and Dr. Prinstein's Q&A here. Dr. Dara Greenwood, social psychologist and associate professor of Psychology at Vassar College, provides a thoughtful and engaging article interweaving psychological research with powerful messages from Disney's Encanto that are resonating with children and adults. Greenwood's key take-aways:
Check out the full article here.
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About the AuthorHello! I am clinical psychologist, Dr. Kristy Novinski. Here I record insights, book and film reviews, discussions of pop culture, and exploration of news and research in the field of psychology. What I'm Reading:
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