(Photo credit: Good Morning America interview)

(NOTE from Blog Publisher)

We covered a news story last year, October 19th 2022, in which Matthew Perry admits to almost dying due to his addiction of opioids. The title was “Matthew Perry Reveals He Nearly Died After Opioid Abuse Burst His Colon” and within this story he discusses his struggles with addiction and how he overcame adversity. Mr. Perry has worked very hard to help people overcome addiction and the news of his passing is very sad and he will be missed. Matthew Perry was more than Chandler from Friends, he was a hard-working advocate for recovery and should be remember as such. Thank you.

Matthew Perry may be widely remembered for his role as the sweetly acerbic Chandler Bing on “Friends,” but for the millions of Americans who have struggled with addiction and sought recovery, the actor’s 2022 memoir might be his most impactful work.

Perry’s memoir, “Friends, Lovers, and the Big Terrible Thing,” published to great acclaim last fall, recounted his decades-long struggles with substances and his herculean recovery efforts. Within hours of the news of Perry’s death Saturday at age 54, readers flooded social media with tributes about the bravery of his book. Among the revelations: Perry estimated that he had spent more than $7 million over 15 rehab stays treating his addictions to drugs and alcohol.

The cause of death has not been determined. Responding officers found no illicit drugs at the Pacific Palisades home where Perry died. (A toxicology report is pending, and prescription medications recovered at the home will be part of the investigation, which is common practice.) At the time of the book’s release, Perry said that he’d been 18 months sober.

His memoir was an uncommonly candid, bracing look at how addiction can devastate even beloved cultural figures at the height of their fame. But it also emphasized how Perry found continued hope to push his recovery work forward through the very end.

“His life showed the worst of this illness, and the best hopes for our ability to overcome it,” said William C. Moyers, vice president of public affairs for Hazelden Betty Ford, the national addiction treatment center with facilities in Rancho Mirage and Los Angeles.

Moyers said he’d met Perry through the actor’s recovery advocacy and had praised him for his fearlessness in writing the book and in speaking so frankly about his struggles.

”His willingness to share his story so publicly captured the reality that hope is real,” Moyers said. “Regardless of what his cause of death is, he kept fighting and fell and got back up, and was never ashamed to share that truth.”

Amid the outpouring of grief from “Friends” castmates and fans, world leaders and others, many in addiction treatment said Perry’s death was a deep loss. They empathized with his commitment to keep seeking treatment even after setbacks in his recovery.

“Yes, he was Chandler,” actor Eric Lange wrote on X. “But, I hope what Matthew Perry will be remembered for most is that he used his platform to openly share his struggles with the world in the hopes it might help others. It helped me.”

Another memoir reader wrote on the platform formerly known as Twitter: “As a person in active recovery this stings. His book was the first one I read this year and proof that having endless resources are never a cure for addiction.”

And still another person wrote: “Went through a super low point where I regretfully thought long and hard about picking up late last year, didn’t thank heavens, and Matthew Perry’s recent memoir helped keep me sober. To say I’m gutted is an understatement.”

Even pop singer Adele paused her Las Vegas concert Saturday to share what Perry’s vulnerability about addiction had meant to her.

“He was so open with his struggles with addiction and sobriety, which I think is incredibly, incredibly brave,” she said onstage.

Perry shared painful details in his book, recounting his arc from “Friends” ultra-stardom in the ‘90s to a period in 2019 where, in large part because of his drug use, he spent two weeks in a coma with an exploded colon and endured a dozen stomach surgeries.

Even after one his proudest moments onscreen, he wrote, “I married Monica and got driven back to the treatment center — at the height of my highest point in ‘Friends,’ the highest point in my career, the iconic moment on the iconic show — in a pickup truck helmed by a sober technician.”

As recently as 2020, he wrote, after doctors administered propofol that interacted dangerously with hydrocodone already in his bloodstream, paramedics broke eight ribs administering CPR to save his life.

“The kind of message that I guess I give out with this book is don’t give up,” Perry said in an interview in November. “There’s help out there. I’ve been helped on a daily basis. If I didn’t get help, I wouldn’t be sitting here.”

Perry’s book earned comparisons to searing, intimate addiction memoirs by writers like David Carr and Leslie Jamison. Yet celebrity addiction memoirs can be a double-edged sword when it comes to inspiring recovery efforts, Moyers said. The resources that wealthy people can put toward sobriety are vast compared to what typical working people have to get effective care.

“There’s always a“There’s always a risk in having famous people share struggles with addiction, because most of us don’t live in that rare air,” Moyers said. “But all of us can relate to the struggles families have, and we know this illness that does not discriminate whether you’re Matthew Perry or a homeless person seeking treatment at the Salvation Army. We all relate to the brutality of this illness, and that like the rest of us, he kept picking himself up, and he was a better man for it.”

Readers of Perry’s memoir know that he barely avoided death on many occasions, as his illness proved formidable even after years of recovery work.

The book’s lessons in resilience and community support, and the example Perry set in his recovery and bravery in documenting it for all to read, should still hold true regardless of the circumstances of his death, Moyers said.

“Betty Ford told me back in the ‘90s that the most important reason we tell these stories is to reach other people,” Moyers said. “Matthew Perry told that story. We should celebrate that he had the life he did for 54 years, because he never gave up. This illness strips us of hope, but reading how supportive his colleagues were, and how he wouldn’t have made it if not for his friends and family, we should find great meaning in that and never give up on our loved ones.”

Times staff writerTimes staff writer Jen Yamato contributed to this report.

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In the battle against addiction, the road to recovery is often a complex and challenging journey. Addiction is a deeply personal experience, and what works for one person may not be effective for another.

This is where this is where addiction counseling, specifically individualized treatment plans, plays a pivotal role. Explore the benefits of an individualized treatment plan for addiction counseling and why it’s a game-changer on the path to recovery.

Understanding Addiction Counseling

Before delving into the advantages of individualized treatment plans, let’s first understand the essence of addiction counseling. Addiction is a multifaceted issue that doesn’t discriminate based on age, gender, or background.

It can encompass substance abuse, such as alcohol or drugs, and behavioral addictions like gambling or compulsive behaviors like overeating.

Addiction counseling is a therapeutic approach that addresses these issues, providing individuals with the tools and strategies needed to overcome their addiction. It involves a combination of evidence-based therapies, support systems, and coping mechanisms to help individuals regain control of their lives.

The Pitfall of One-Size-Fits-All Approaches

One of the biggest drawbacks of traditional addiction treatment methods is their one-size-fits-all approach. These programs often employ a standardized treatment model that may not adequately address each patient’s unique needs and circumstances.

Imagine two individuals struggling with alcohol addiction. While they share a common struggle, their paths to addiction, underlying causes, and personal triggers could vastly differ. Therefore, providing them with identical treatment plans may lead to limited success.

Tailoring Treatment to the Individual

The right addiction counseling focuses on creating personalized strategies that consider these aspects of the individual:

1. Unique History and Background

Understanding the individual’s history and background is crucial in developing an effective treatment plan. Family dynamics, trauma, and life experiences play a role in addiction. By delving into these aspects, counselors can identify triggers and develop coping mechanisms that resonate with the individual.

2. Specific Substance or Behavior

Different substances or behaviors can lead to addiction, and each requires a specialized approach. What works for someone addicted to opioids may not suit someone struggling with a gambling addiction. An individualized treatment plan ensures that the treatment aligns with the specific addiction, maximizing the chances of success.

3. Co-occurring Mental Health Disorders

Many individuals with addiction also suffer from co-occurring mental health disorders such as depression or anxiety. An individualized treatment plan considers these underlying issues, addressing them alongside the addiction to promote holistic healing.

4. Personal Goals and Motivations

Recovery is a highly personal journey; what motivates one person may not resonate with another. By tailoring treatment plans to align with the individual’s goals and motivations, addiction counseling becomes a more empowering and effective process.

The Benefits of Individualized Treatment Plans

Now that we’ve highlighted the importance of individualized treatment plans let’s delve into their specific benefits:

1. Enhanced Effectiveness

By addressing the unique factors contributing to addiction, individualized treatment plans are more likely to be effective. They target the root causes, making it easier for individuals to overcome their addiction and maintain lasting sobriety.

2. Greater Engagement

Individuals are more likely to engage in treatment when tailored to their needs fully. They feel heard, understood, and valued, fostering trust and commitment to the recovery process.

3. Reduced Relapse Rates

The personalized nature of these plans equips individuals with a toolkit of strategies that specifically address their triggers and vulnerabilities. This reduces the risk of relapse and equips individuals with the skills needed to maintain sobriety.

4. Improved Mental Health

Addressing co-occurring mental health issues alongside addiction leads to improved overall well-being. Individuals experience better mental health, greater emotional stability, and an increased quality of life.

The Development of an Individualized Addiction Treatment Plan

Creating a treatment plan for someone entering an addiction treatment facility is a collaborative endeavor involving not only the individual seeking treatment but also their loved ones and a team of dedicated healthcare professionals, including therapists, counselors, clinical experts, and medical professionals. Developing an individualized addiction treatment plan typically follows a series of well-defined steps.

Step 1: Comprehensive Assessment

The journey toward recovery begins with a comprehensive assessment. This in-depth evaluation encompasses a detailed analysis of the individual’s addiction, mental health condition, medical history, and other pertinent information. This evaluation serves as the cornerstone for understanding the individual’s unique needs and challenges, forming the bedrock upon which an effective treatment plan is constructed.

Step 2: Goal Setting

A collaborative effort between the individual and their treatment team follows the assessment. Together, they identify specific, measurable, and attainable treatment goals.

These goals are carefully tailored to align with the person’s values, preferences, and readiness for change. Treatment goals may include eradicating substance use, enhancing mental well-being, repairing strained relationships, reintegrating into the workforce, and cultivating healthy coping mechanisms.

Step 3: Treatment and Action

With a clear understanding of the individual’s needs and established goals, the treatment team determines the most suitable evidence-based programs and strategies. These approaches are selected to maximize the person’s likelihood of achieving recovery objectives.

Depending on the individual’s unique needs, this may involve a combination of therapeutic modalities, medications, and support services. This marks the commencement of the individual’s journey towards healing and recovery from their substance use disorder.

Step 4: MonitoringStep 4: Monitoring and Adjustment

Throughout treatment, the individual’s progress is closely monitored. This ongoing assessment serves as the foundation for potential adjustments to the treatment plan.

The flexibility to modify the plan as necessary ensures its continued effectiveness and relevance to the individual’s evolving needs and circumstances. This dynamic process of evaluation and adaptation is instrumental in ensuring the best possible outcomes for the individual on their path to recovery.

Conclusion

Addiction is a formidable adversary, but with the right approach, recovery is possible. Don’t settle for a one-size-fits-all solution if you or a loved one is struggling with addiction.

Contact an addiction counselor who offers an individual approach to embark on a personalized journey toward recovery. Together, you can turn the page on addiction and write a new, healthier chapter in your life.

The post Addiction Counseling: One Size Doesn’t Fit All appeared first on My Blog.

I stepped down into the pool. Cold. Nice. I had a lot on my mind.

I started justI started just focusing on the motions. Up, down, side. “Am I doing this right?” “Do I care?” I thought about my worries. My hopes. People in my life. Back and forth. Thinking. Sending well wishes. Processing. As I left, my mind felt clearer, ready to greet the rest of my clients for the day.

Swimming is a nice mix of strategies. For me, it is exercise, a mindfulness practice, a way to let go of tension, and a way to process. To my knowledge, there is no research investigating this particular application. Still, as a therapist who practices eye movement desensitization and reprocessing (EMDR), I have sometimes wondered if the back-and-forth motions of swimming can mimic the bilateral stimulation (the eye movements, tapping, or other sensory pieces) that facilitates processing EMDR. Who knows. Anecdotally, I can say it helps me out.

Swimming as a Wellness Tool

People have probably used swimming as a wellness tool since we met water. It is naturally relaxing and enjoyable. Research has shown multiple benefits to swimming. A study of 33 children diagnosed with attention deficit hyperactivity disorder found improvements in stress, depression, and selective attention after an eight-week swim program.

Similarly, research investigating an intervention of twelve swim situations of adolescent girls’ self-concept found significantly greater improvement when compared to a control group in multiple areas of self-concept (Tavakolizadeh et al., 2012).

Research has also explored the effects of swimming in natural bodies of water on mental health. A review of 14 studies found repeated positive effects relating to swimming in nature, ranging from improvements in mood to mindful presence (Overbury et al., 2023). Few would argue that swimming, on its own, has some merit as a wellness tool, just like hiking, writing, or dancing.

But what about its use in psychotherapy?

Swimming as an Experiential Therapy

A Confucian proverb states, “What I hear, I forget. What I see, I remember. What I do, I understand.” This is the philosophy of experiential therapy. Experiential therapies integrate activities such as interaction with animals, movement, arts, and ropes courses as a part of intervention. Often, a piece of the intervention is learning through the process.

These types of therapies are common within residential treatment, wilderness programs, and other settings where individuals are receiving intensive therapeutic intervention on an inpatient basis. These are less commonly available on an outpatient basis.

Swimming can be integrated into traditional evidence-based practices, such as cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT). For example, it can be used as exposure therapy for someone with a swimming phobia or to enact a metaphor in ACT. I spoke with Rebecca Brand, a licensed clinical professional counselor in Illinois, who has provided this kind of therapy.

Rebecca shares, “It is overcoming a trauma. Mastering a skill. It’s empowering to know the water will keep me up, not to be afraid.” Indeed, trauma expert Van der Kolt shares the need for somatic, experiential intervention in healing trauma in his book, The Body Keeps the Score: Mind, Brain, and Body in the Healing of Trauma. The act of swimming itself is a building of mastery and getting unstuck.

There is also a limited number of structural approaches using swimming in therapy. Among these is aquatic relational experiential therapy (ARET), a therapy utilizing swimming in a multidimensional way to assist in improving one’s relationships with self and others (Garaglass et al., 2022).

In Closing

Swimming can be therapeutic, particularly when combined with other evidence-based practices. While experiential therapies of this kind are most frequently used in residential settings, swimming also has a place in outpatient therapy.

References

Garzaglass, M. R., Garza-Chaves, Y., Williams, M. P., Fauster, L. K., & Freeney, L. G. (2022). The buoyant self: A conceptual journey of aquatic relational experiential therapy. The Humanistic Psychologist, 50(4), 607.

Overbury, K., Conroy, B. W., & Marks, E. M. (2023). Swimming in nature: A scoping review of the mental health and wellbeing benefits of open water swimming. Journal of Environmental Psychology, 102073.

Silva, L. A. D., Doyenart, R., Henrique Salvan, P., Rodrigues, W., Felipe Lopes, J., Gomes, K., & Silveira, P. C. (2020). Swimming training improves mental health parameters, cognition and motor coordination in children with Attention Deficit Hyperactivity Disorder. International journal of environmental health research, 30(5), 584-592.

Tavakolizadeh, J., Abedizadeh, Z., & Panahi, M. (2012). The effect of swimming on self concept’s girl high school students. Procedia-Social and Behavioral Sciences, 69, 1226-1233.

Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

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Group therapy is a cornerstone of substance abuse treatment.

Substance abuse treatment is a complex and multifaceted journey, and one of the most effective tools in this process is group therapy. Whether you or a loved one is seeking help, learning a few group therapy topics can help you know what it can do for you; it can be the first step towards a healthier and happier life.

The Power of Group Therapy

Group therapy is a cornerstone of substance abuse treatment for several compelling reasons. It provides a supportive and empathetic environment where individuals can share their experiences, challenges, and triumphs with others on a similar path.

Here’s why group therapy is so powerful:

1. Peer Support: One of the most significant advantages of group therapy is the sense of belonging it fosters. Participants in group therapy understand the struggles faced by their peers, creating a nonjudgmental and compassionate atmosphere.
2. Learning from Others: Group therapy allows individuals to learn from the experiences of others. Listening to stories of recovery and relapse can provide valuable insights and strategies for coping with cravings and triggers.
3. Social Skills Development: Substance abuse often damages interpersonal relationships. Group therapy provides a safe space to rebuild and practice healthy social skills while receiving constructive feedback from peers.
4. Accountability: Knowing that others are invested in your recovery can be a strong motivator. Group therapy members hold each other accountable for their actions and commitments, reducing the chances of relapse.

Now, let’s delve into some essential group therapy topics for adults in substance abuse treatment:

1. Understanding Addiction

Education is a crucial component of recovery. Group therapy sessions focusing on understanding addiction help individuals understand the science behind their condition.

Topics could include the neurological aspects of addiction, the cycle of addiction, and the long-term effects on physical and mental health. With knowledge, individuals can better comprehend the need for treatment and strategies to overcome addiction.

2. Identifying Triggers

Recognizing triggers is pivotal in preventing relapse. Group therapy provides a platform for individuals to share their personal triggers and learn from the triggers of others. Discussing coping strategies and creating an individualized plan for avoiding or dealing with triggers is essential in group therapy.

3. Relapse Prevention

Relapse is a common hurdle in the recovery journey. Group therapy sessions focusing on relapse prevention equip individuals with the skills and mindset needed to overcome setbacks.

Topics may includeTopics may include identifying warning signs, seeking help during a crisis, and developing a strong support system. More information is below about understanding relapse and preventing relapse after substance abuse treatment.

4. Building Resilience

Resilience is the ability to bounce back from adversity, and it’s a vital trait for those in recovery. Group therapy topics related to resilience can encompass stress management, emotional regulation, and self-care strategies. These discussions empower individuals to face life’s challenges without turning to substances for solace.

5. Communication Skills

Substance abuse often leads to strained relationships with loved ones. Group therapy can address this issue by focusing on communication skills. Topics include active listening, assertiveness, conflict resolution, and rebuilding trust. Improved communication can help individuals mend relationships damaged by addiction.

6. Setting and Achieving Goals

Recovery is a journey filled with milestones. Group therapy sessions dedicated to goal setting help individuals define their aspirations, both in the short-term and long-term. Setting achievable goals and celebrating successes, no matter how small, can be incredibly motivating.

7. Self-Reflection and Mindfulness

Exploring one’s thoughts and emotions is an integral part of recovery. Group therapy topics centered around self-reflection and mindfulness teach individuals to stay in the present moment, understand their feelings, and develop healthier ways of coping with stress and anxiety.

Relapse Rates After Completing Treatment

Relapse rates for drug and alcohol use are comparable to those of other chronic diseases, such as hypertension and diabetes. It is estimated that approximately 40 to 60 percent of individuals experience relapse during their recovery journey. This statistic highlights the persistent nature of addiction as a chronic condition.

The Challenge of Alcohol Use Disorder (AUD)

For those grappling with alcohol use disorder (AUD), characterized by the uncontrollable consumption of alcohol despite harmful consequences, the path to recovery can be particularly demanding. National surveys reveal that only about one-third of individuals with AUD attempt to quit drinking each year. Of those who do attempt, merely 25 percent achieve success in reducing their alcohol intake for more than a year.

A Chronic Condition Demands Ongoing Care

Recognizing addiction as a chronic condition akin to other enduring health issues is essential. Consequently, relapse, or a return to drug and alcohol use, can be an inherent part of the recovery process. However, it’s crucial to understand that relapse should not be viewed as a treatment failure.

The Role of Modern Treatments

Modern addiction treatmentsModern addiction treatments are designed to address the immediate cessation of substance use and mitigate the risk of relapse. These treatments consider the chronic nature of addiction, emphasizing the need for ongoing care and support.

The Value of Aftercare Plans

After completing a treatment program, individuals benefit from a well-structured aftercare plan. This plan serves as a roadmap to help them maintain their recovery progress. By adhering to an aftercare plan, individuals can better navigate the challenges they may encounter post-treatment.

Positive Outcomes of Treatment

Research indicates thatResearch indicates that individuals who engage in treatment and remain committed to recovery often experience positive outcomes. These outcomes include significantly reduced drug and alcohol misuse, decreased criminal activity, and improved overall social and psychological well-being.

A New Perspective on Relapse

It’s important to shift our perspective on relapse. Instead of viewing it as a failure, it should be seen as a signal that additional support or adjustments to the treatment approach are needed. Relapse does not indicate a lack of effort or dedication; rather, it underscores addiction’s chronic and challenging nature.

Seeking Help After Relapse

If an individual experiences a relapse, it is not a reason to lose hope. On the contrary, it should serve as a prompt to reach out to their physician or healthcare provider promptly. These professionals can help individuals resume treatment, explore different treatment modalities, or adjust their rehabilitation approach.

Conclusion: A Journey to Healing Together

Substance abuse treatment is challenging, but recovery is possible with the right support and guidance. Group therapy provides a nurturing environment where individuals can share their struggles, learn from each other, and build the skills needed to overcome addiction.

The post 7 Topics Covered in Group Therapy for Substance Abuse appeared first on My Blog.

We are often inundated by fear. Fear is doled out by politicians to influence people. Advertisers peddle fear to keep people buying their products and services. Some media outlets lead with it to build audiences and sell more ad space. Doomsayers, prognosticators, and conspiracy theorists spread it to gather followers and create audiences for their products and services.

Every day in the media we are exposed to negative news and scary stories that make us anxious or worse including:

Political Fear: government corruption, political division, civil unrest, political violence.

War Fear: nuclear war, biological war, EMP attack (electromagnetic pulse), terrorism, WWIII.

Health Fear: disease, injury, inadequate healthcare, poor access to healthcare, high costs.

Financial Fear: economic collapse, inflation, recession, stock market crash, high-interest rates.

Environmental Fear: air and water pollution, earthquakes, floods, hurricanes, droughts, wildfires.

Employment Fear: layoffs, job loss to automation, not having enough money to pay bills, debt.

Crime Fear: scams, identity theft, home invasion, mugging, carjacking, mass shooting.

The simplest solution is to tune out the fear by turning off your TV and avoiding the news. When you can’t avoid negative news, creativity can help you deal with fear. When you develop your creative thinking skills you may begin to see things in different ways including new paths away from that which is scaring you.

There are six keys to developing your creativity. Each of them is necessary in order to solve problems and generate new ideas. Maybe you will create a new plan to end corruption, a new technique to clean the environment, a new method for increasing prosperity, or a new strategy to keep people safe. Some of these keys are skills while others are habits, but all of them contribute to a creative mind.

6 Keys to Creativity

1. Using curiosity creatively is when your inquisitiveness guides you to look for new connections or when you combine two or more existing concepts into a new idea. Curiosity is wondering what a different world might look like and then thinking about how you might achieve it. Perhaps it’s a world that doesn’t have so many alarming issues in it; where people unite in peaceful consensual exchange instead of engaging in force or fraud.

2. Questioning authority is all about challenging the status quo. Critical thinking is one of the first steps in creativity because it encourages you to question the way things are done. You might ask questions like: “Why do we do things this way?” “Wouldn’t it be better if we tried doing it another way?” Creativity develops your critical thinking skills, so you are less likely to be troubled and bamboozled by charlatans.

3. Trying new things such as exposing yourself to new experiences and different viewpoints. By opening your mind to new stimuli, you literally lay down new neural pathways in your brain. It’s called neuroplasticity, and when you learn or experience something new you create new connections between brain cells and open new channels of thought. Then, when you are confronted by problems (scary or not), you have that extra brainpower and data ready to assist you.

4. Taking risks along with a willingness to break rules can reveal less daunting or more positive probabilities. The people on Maui who were willing to break the rules and drive around the police roadblocks survived the 2023 fire. There is an old proverb that says, “No risk — no reward.” It’s true; the biggest risk is never taking one, because without risk you won’t find alternative options and opportunities.

5. Getting a different perspective by learning to look at things in different ways will enable you to see new ways of doing things. It can take some practice to develop a habit of viewing things from a different perspective. However, until you do, there are dozens of techniques for stimulating it artificially. My favorite is to identify a problem and then ask, “What would I do if the opposite were true?” By changing the paradigm, you abandon old assumptions and methodologies, which then forces you to consider new models and frameworks.

6. Using imagination is the heart of creativity. It is natural to imagine that something can be nicer, faster, stronger, cleaner, tastier, and safer. Imagination enables us to create a better world to live in (or help us solve the problems we are dealing with). It’s also a great way to stop worrying and overcome fear. The trick is to replace negative thinking with positive thinking. Visualize a better outcome and focus on it daily (meditate on it or daydream about it) and then observe what your creative mind does with it.

Developing these skills and habits can liberate you from fear because they empower you to do more and be more.

Creativity Helps You Recognize Alternatives

I’ve noticed lately that news stories of food shortages and other products becoming unavailable have been making people nervous and causing some to start hoarding. Creativity is the best cure for fear of scarcity. Your ingenuity helps you see alternatives. There are always substitutes available if you are open-minded. When you engage your creative brain and look for other options you will be amazed at how resourceful you can be and what you will discover.

I have found that the excitement of getting into the creative process, in and of itself, tends to erase fear. Change doesn’t seem so scary when you realize that it is enhancing your adaptability skills which are extremely important in the digital age. Embracing creativity makes you more mindful; it enables you to live in the present and focus on what you can do right now so that you don’t freak out about the future.

Creativity Builds Self-Confidence

Finally, when you begin to successfully use your creative thinking skills, it will increase your self-confidence. You will know that when a difficult or frightening situation occurs, you will be able to handle it.

References

2023 Chapman University Survey of American Fears https://www.chapman.edu/wilkinson/research-centers/babbie-center/survey…

How Novel Activities Support Neuroplasticity:

1. Vemuri P, Lesnick TG, Przybelski SA, et al. Association of lifetime intellectual enrichment with cognitive decline in the older population. JAMA Neurol. 2014;71(8):1017-24. doi:10.1001/jamaneurol.2014.963

2. Kaczmarek B. Current views on neuroplasticity: What is new and what is old?. Acta Neuropsychologica. 2020;18(1):1-14. doi:10.5604/01.3001.0013.8808

3. Association of Lifetime Intellectual Enrichment with Cognitive Decline in the Older Population. Prashanthi Vemuri, PhD1; Timothy G. Lesnick, MS2; Scott A. Przybelski, BS2; et al Mary Machulda, PhD, LP3; David S. Knopman, MD4; Michelle M. Mielke, PhD2; Rosebud O. Roberts, MB, ChB2,4; Yonas E. Geda, MD3,5,6; Walter A. Rocca, MD, MPH2,4; Ronald C. Petersen, PhD, MD4; Clifford R. Jack Jr, MD1 JAMA Neurol. 2014;71(8):1017-1024. doi:10.1001/jamaneurol.2014.963, August 2014

4. C. Lappe, S.C. Herholz, L.J. Trainor, C. Pantev, J. Neurosci. 28 (2008) 9632–9639.

5. C. Pantev, C. Lappe, S.C. Herholz, L. Trainor, Ann. N. Y. Acad. Sci. 1169 (2009) 143–150.

6. Q. Li, X. Wang, S. Wang, Y. Xie, X. Li, Y. Xie, S. Li, Hum. Brain Mapp. 39 (2018) 2098–2110.

7. https://www.psychologytoday.com/us/basics/neuroplasticity

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Mental health conditions are common. One in five U.S. adults experience a mental illness and global estimates show at least 50 percent of us will experience a mental health condition in our lifetime. Decades of research have documented the relationship between parental mental health and that of their children: The mechanisms are complex and include hereditary factors (genetic and historical trauma, for example) as well as social-environmental factors, such as stress, financial stability, and the neighborhoods we live in. Parenthood is an incredibly important gift. Yet society does not meaningfully support families experiencing mental illnesses. I spoke with three mental-health advocates who are also parents living with mental health conditions. Here is some of the wisdom shared.

Prioritize self-awareness, self-love, and self-care

As parents, we are often bombarded with messages that we must sacrifice endlessly to give our kids the best life possible. This message has been exponentially harmful to women and primary caregivers who often give up careers, health, and relationships to be there for their kids. These actions often leave us depleted, resentful, and not the best version of ourselves. All of the parents I spoke to referred to the importance of learning what kind of “me time” was needed to support their mental health and how this practice of self-love and self-care resulted in better parenting and family relationships.

For Devika Bhushan, a pediatrician, immigrant, and mother who lives openly with bipolar disorder, sleep has to be prioritized. Inadequate sleep is a well-known trigger for mood episodes in bipolar disorder. She and her husband, Ashish, have created a collaborative team approach, in which her husband ensures that he is available for overnight and early morning needs for their toddler. In turn, her husband can take breaks in the evening, while she spends one-on-one bonding time with her toddler; as she says, “Setting things up in this way helps to ensure that I’m my best and healthiest self as much of the time as I can be — and able to be the best parent and partner that I can possibly be.”

Empowering kids by keeping them informed

Parents spoke about being conscious of their children’s chronological and developmental age, both of which can impact their ability to understand the information provided to them. All three advocates said that they have or will inform their children about their mental-health condition and how it impacts their functioning. The decision to disclose such information to a child may be influenced by the severity of the condition and symptoms a parent experiences. For Bhushan, it is important that her toddler understands why he is not allowed to wake mommy up in the morning; he is also aware that his mother takes medication every day and needs it to stay healthy.

Sulman Mirza, a triple-board-certified psychiatrist who is active on social media (@sulmoney), says he has not yet disclosed his diagnosis of Attention Deficit and Hyperactivity Disorder to his four children, but he plans to use his personal narrative to promote their understanding of their own mental-health needs, if they should arise. He acknowledges the impact of mental illness and even intergenerational trauma on how parents raise their children, stating that he wants kids to know that “your parents are human beings who are trying their best, and they have their own struggles, but it (hopefully) does not make them love or care for you less.”

Growing wiser through struggles

The idea of post-traumatic growth helps us understand that struggles can come with wisdom, strength, and power. In the case of experiencing a mental illness, these parents said that their own experiences with missed diagnoses, and their impact on their functioning and overall health have created a helpful level of awareness about their kids’ needs and development, giving them the opportunity to support their children’s mental-health needs holistically, compassionately and as early as possible. Ashley Perkins is a pharmacist, educator, mental health advocate, and co-founder of We Matter Too. She also lives with PTSD, ADHD, and autism. “I think all of this has made me a more compassionate parent given my child is more than likely autistic and has ADHD as well,” she says.

Sharing collective wisdom

Using our lived experience to empower other parents is one way to be a mental health advocate and promote family health. Mirza reminds us, “You’re not alone. Parenting is a hard period, and adding in mental illness makes it harder. But it’s still doable.” He also wants parents to know that “It is not a guarantee that your kids will have the same conditions you have” but your experience gives you the wisdom to engage in prevention efforts and support them if they do develop a condition.

Perkins reminds us: “Sharing parts of your reality, which includes the challenges you go through, is okay because it allows your partner and your child to understand what it is you are dealing with. This allows them to support you. When you explain things to children in a way they understand, they grasp the concepts well. It also invites an environment of acceptance regarding mental health, and they will be more likely to open up to you when they are struggling because they know you understand.”

eamwork, perseverance, and creativity are important ingredients to make all of this work. Bhushan says: “You absolutely can be an incredible parent and partner with a well-managed chronic health condition, such as bipolar disorder. It just means you have to be willing to think creatively and put in constant work to prioritize your well-being so that you can be the best version of yourself, for your loved ones as well as for yourself.”

Teamwork, perseverance, and creativity are important ingredients to make all of this work. Bhushan says: “You absolutely can be an incredible parent and partner with a well-managed chronic health condition, such as bipolar disorder. It just means you have to be willing to think creatively and put in constant work to prioritize your well-being so that you can be the best version of yourself, for your loved ones as well as for yourself.”

Kids are capable of compassion and understanding if we give them the opportunity.

Kids are smart and perceptive. They pick up on changes in their parents’ mood and stress levels. Including them in tough conversations, in a developmentally appropriate way, can be an empowering experience for them to learn about health promotion from an early age. This can foster compassion and kindness, which they can extend to themselves and others around them. Perkins says that sharing about her mental health conditions with her son normalizes the full range of the human experience, ultimately opening up the space for him to share his own worries and struggles. She also notes that being open about her need to prioritize her health helps her son understand that it is not a lack of desire that prevents her from being with him at times, and instead helps him be more understanding about the differing needs of others when navigating meaningful relationships. Perkins’ son, Wyatt, wants other kids to know that “I love my mom no matter what” and that he appreciates being informed about his mom’s struggles. Perkins also reminds us that these conversations are ongoing and can be challenging, so make sure to remind kids that asking questions is always okay.

This post is also published on the TEKU Healing Corner Blog.

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If you practice mindfulness meditation, you probably know that it can lower your stress level, reduce anxiety, and improve low moods. You might also be aware of its health-improving properties. According to the National Institutes of Health, mindfulness meditation may be able to reduce your blood pressure, help you cope with chronic pain, and even make it easier to fall asleep at night. But did you also know that by meditating, you’re also developing cognitive skills that can enhance the benefits of psychotherapy?

When you meditate — and by “meditate” I’m referring to mindfulness meditation, with no disrespect intended toward other forms of meditation — you probably focus on an ongoing, present stimulus such as your breathing. You might choose some other consistent sound in your environment, like street noise, wind through tree branches, or even the hum of an air conditioner. hat these stimuli have in common is that their presence continues from the immediate past into the present moment, and can help you draw your attention to the now. No matter what has distracted you, when you’re meditating and you catch your attention drifting away, you can always return to that ongoing, current stimulus because it’s always there to come back to.

And when you redirect your attention this way, you’ve probably learned to do it nonjudgmentally, with no particular frustration or sense of burden. No matter how many times you get distracted — no matter how often you need to bring your attention back to the present — you’ll need to do it without punishing yourself. This is part of the job of meditation: choosing not to be frustrated with minor diversions, but just catching your thoughts if they’ve wandered, and bringing them back to your focal point once again.

Learning to do this can take patience. It also requires the ability to stand back from your own thoughts and feelings, lest they overcome your intentions and sweep you away from your meditative focus. Perhaps the best analogy might be sitting on the bank of a river as boats and other objects float by. You’re not in the river; you’re watching it flow, just as you can watch your thoughts and feelings drift into, and then out of, your awareness. You know, even as you notice these items coming into view, that the river will soon carry them away again, and that you don’t need to take action at this moment. This sense of distance from your thoughts and feelings, no matter how strong they are, can help you avoid being swept up in the current of emotion caused by a passion or a frustration, or distracted by the thought of a pressing problem. When you notice that your meditative state has been disrupted by one of these ostensibly urgent thoughts or feelings, you simply recognize it and let it float away, down the river.

These skills and abilities — the ability to stay present, to gain distance on your thoughts and feelings, and to correct yourself non-judgmentally — can also accelerate the benefits of psychotherapy. For example, in therapy you may be confronted with difficult memories, turbulent feelings, or perspectives that challenge your outlook. You may be told you’re struggling with chronic, intrusive thoughts or critical self-judgments — possibly the introjected relics of a significant relationship in your past. You might even come to realize that you are contributing more to your own problems than you’ve previously understood. Challenging moments like this can be hard to accept, and difficult to comfortably sit through. But if you’ve developed your ability to stay present, and to tolerate the stimuli that intrude upon the present moment, you may be better at hearing your therapist’s interpretations without rejecting them. This meditation-therapy connection was identified in a 2007 study by Daniel Siegel, who found that the self-observation developed in meditation could change the brain, loosening the connections established by prior learning and allowing new input — that of the present moment — to be integrated in a new way. In other words, as Siegel sees it, being present gives you new tools to understand yourself and helps you to unlearn your prior, potentially mistaken assumptions.

Similarly, meditation skills can help you cope with the intrusive comments or interruptions posed in therapy by a person other than your therapist: yourself. People who habitually criticize themselves can have trouble hearing alternative interpretations, or thinking about themselves in ways other than the harsh ones they’ve learned. Now consider how much easier it might be to cope with this kind of regular self-criticism if you’ve developed the ability to gain distance on your own thoughts, as you do when you meditate. You’ll have learned to view these habitual, critical “voices” as something separate from yourself, and you’d be better able to protect your own self-esteem by recognizing the intruding thoughts as alien and unwanted, and responding to them in an appropriate, nonjudgmental way. In a 2012 article, Davis & Hayes referred to this process as “metacognitive awareness,” and linked it to improvements in emotion regulation and reductions in perseveration cognition. These changes, Davis & Hayes concluded, can help you build better emotion regulation skills.

I’ve often heard it said that there are three main goals of psychotherapy: to develop insights into yourself, to accept what you learn, and to regulate the emotions that you feel in response. If that’s true, then the skill-building inherent in regular mindfulness meditation practice can help your therapy succeed in all three ways.

References

Davis, D. M. & Hayes, J. A. (2012). What are the benefits of mindfulness. Monitor on Psychology, 43(7), 64-76.

Farb NA, Anderson AK, Mayberg H, Bean J, McKeon D, Segal ZV. (2010). Minding one’s emotions: mindfulness training alters the neural expression of sadness. Emotion. 10(1):25-33.

Ortner, C.N.M., Kilner, S.J. & Zelazo, P.D. (2007). Mindfulness meditation and reduced emotional interference on a cognitive task. Motivation and Emotion, 31, 271–283

Siegel, D. J. (2007). Mindfulness training and neural integration: differentiation of distinct streams of awareness and the cultivation of well-being. Social Cognitive and Affective Neuroscience. 2(4): 259–263.

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There are many good reasons to complain about human foresight. For one thing, we are often lousy at taking a longer view, being guided instead by the prospects of a quick buck, the whims of the daily news cycle, or likes on social media. We persistently predict our projects will be finished within budget and on time, even if our rosy forecasts have often been wrong before. And we tend to expect that negative events, say, falling off a ladder, are less likely to happen to us than they actually are. Much of what comes to pass we do not foresee, and much of what we foresee does not come to pass.

Throughout history, humans have conjured up audacious strategies to help them peek ahead in time. An entire alphabet’s worth of fortune-telling methods abounds, from abacomancy—reading the future in the dirt, sand, smoke, or ashes—to zoomancy—reading it from the behavior of birds, ants, goats, or donkeys. What these “-mancies” have in common, of course, is that they do not work as advertised.

Examples of our failures to foresee remain all around us, and they can have tragic consequences for us individually and also for our planet more broadly. When the inventor Thomas Midgley Jr., for instance, introduced lead to gasoline and chlorofluorocarbon to refrigerators, he failed to foresee that within a few decades, these would turn out to be two of the worst pollutants in history.

We are not clairvoyants, but…

You may well be left wondering how our shoddy forecasting capacities could have possibly evolved. What’s the point of so much miscalculation? In our recent book—The Invention of Tomorrow: A Natural History of Foresight—Jon Redshaw, Adam Bulley, and I argue that—paradoxically—much of the strength of foresight comes from our very awareness of its limits.

Because we know we don’t know exactly what the future holds, this drives us to make contingency plans and to innovate ways to tip fortune in our favor. Though we may all have a Plan A, say for our careers, we also understand that events may turn out differently from what we imagined: Our company could go bust, we might get bored, or we could be hit by a bus. So, we put money aside for a rainy day, keep an eye on other opportunities, and purchase comprehensive life insurance packages. People sign prenups and set up fire extinguishers for when they might be needed, all the while hoping they never will be.

Hedging her bets, Nina holds out two hands to make sure she catches the dropping prize.

Source: Thomas Suddendorf

Considering multiple possibilities is essential to effective foresight

Take a simple psychology experiment from our research group where we drop a marble into a vertical tube with two exits at the bottom, like an upside-down Y, and ask a participant to catch it. To prepare for the drop, 2-year-old children tend to cover only one or the other exit, which means they catch the marble only some of the time. But by age 4, children instantly cover their bases and hold one hand under each of the exits, ensuring they will catch the prize regardless of where it falls. Even preschoolers know that the future is uncertain and prepare for more than one possibility.

When we giveWhen we give this task to chimpanzees, orangutans, and various monkeys, dropping a grape into the forked tube, they act like young toddlers and tend to cover just one exit. They don’t seem to know that their prediction could be wrong. There is as yet no compelling evidence that nonhuman animals, even our closest living great ape relatives, can foresee mutually exclusive possibilities and prepare accordingly.

Because humans can conceive of multiple versions of the future branching from the present, we can compare our options to select the best one. This capacity has far-reaching implications, not just in enabling contingency planning. It gives us our intuitive sense of “free will”—our (some would say fanciful) impression that we are the masters of our destiny. People tend to treasure this notion. Although it’s not always obvious which path is best, it is empowering to think we are the ones behind the wheel.

Foresight has changed the world

Since we realize that our predictions might be wrong, we can also set out to test them—a process that scientists exploit to a powerful effect. Experiments and observations give rise to theories, which lead to predictions that are then tested with further experiments and observations. If the predictions turn out to be wrong, scientists try to devise a better theory to explain the unexpected observations, which then leads to new predictions and tests. And so on. With this simple cycle—essentially an error-correction mechanism—the collaborative scientific endeavor has resulted in giant strides in our understanding of the world and our capacity to predict what lies ahead.

Today, many scientific forecasts indicate that we are facing dramatic challenges—pollution, climate change, and mass extinctions, to name but a few—that will require complex plans and concerted efforts to address.

As presumably the only animal on the planet capable of foreseeing alternative long-term consequences of their actions, we have choices faced by no other creature. Our farsightedness burdens us, and us alone, with responsibility. And unless we want to go the way of the dodo, it will pay to cover our bases.

This article was adapted from The Invention of Tomorrow: A Natural History of Foresight by Thomas Suddendorf, Jonathan Redshaw, and Adam Bulley.

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Suicide and addiction. Too often, we hear these words in the same breath.

At face value, the connection feels logical. Think of celebrities who die by suicide—often there’s the implication, if not outright fact, of a struggle with substance misuse.

At the most basic level, “what suicidality and addiction share is the desire to escape from pain and distress,” says Michael Groat, Ph.D., director of psychology at Silver Hill Hospital in New Canaan, CT. It’s pain that often draws from a shared landscape of suffering that includes childhood trauma and abuse, economic hardship, chronic physical pain, and mental health issues such as bipolar disorder and depression.

But what exactly is the link? And can suicidality or addiction actually lead to the other?

Not everyone with addiction issues contemplates suicide. And not everyone who contemplates or attempts suicide struggles with addiction. Often, however, the paths converge and feed a loop of misery.

“Someone may turn to an addictive substance or behavior as a way to cope with pain in their life. But addiction then creates its own negative cascade,” says Groat.

A person struggling with addiction may eventually lose their job, their relationships, and their home as their habit takes over their life. As their addiction deepens, the pain they feel may grow stronger. As a result, they may begin to see suicide as their only way to escape.

“If you talk to people who have reached the point of considering suicide, many don’t actually want to die. They want relief from their suffering,” Groat says.

STATISTICS ———————————–

Hard Facts About Substance Use Disorder and Suicide

Under the distorting and disinhibiting influence of addictive substances, people in their most desperate hours may then be more likely to take impulsive action. Indeed, acute alcohol intoxication is present in 30% to 40% of suicide attempts, according to the Substance Abuse and Mental Health Services Administration, and opioids are present in about 20% of people who die by suicide.

Next to depression and other mood disorders, substance use disorder is the top risk factor for suicide, according to SAMHSA. People who abuse alcohol and/or drugs attempt suicide six times more often than those in the general population.

While all substance use disorders are associated with heightened suicide risk, alcohol and opioid abuse are clear standouts, increasing a person’s likelihood of dying by suicide by 10 and 14 times, respectively, per a 2018 study published in American Journal of Psychiatry Residents’ Journal. Male deaths by suicide outnumber female by almost four to one generally, says SAMHSA.

Gambling, Sex Compulsion, and Suicide Risk

It’s not just addiction to substances that’s at issue. Addictive behaviors are strongly associated with suicide, too.

“A lot of people don’t think of problem gambling as an addiction because a person isn’t using a substance. But the effects of gambling addiction can be devastating,” says Shane W. Kraus, Ph.D., assistant professor of psychology at the University of Nevada, Las Vegas. Among those who seek treatment for problem gaming, as much as 30% report having made suicide attempts.

Even stronger links have been found between suicide and compulsive shopping and compulsive sexual behavior. Problem gaming, such as playing video games online, is a likely cause of suicidality as well, but more research is needed to be certain.

“People often drink excessively or use drugs to escape their problems. Addictive behaviors also provide a kind of distraction,” says Groat. “When you win while gambling or buy something new, it delivers that excitement, that needed hit of dopamine. In the short term, you don’t have to think about your issues. You don’t have to deal with your unhappiness. But over time, behavioral addictions make problems worse.”

Addiction, Mental Illness and Suicide

People have increasingly accepted evidence showing that mental illness is a disorder of the brain, not a personal frailty.

Addiction—specifically substance use disorder—falls under the umbrella of mental illness. As with other psychiatric disorders, a person’s risk of developing an addiction can be influenced by their genes, their own physical makeup, and their environment.

“Unfortunately, some people still believe addiction has to do with people’s moral failings. That’s why there’s still so much stigma around it and why a lot of people don’t seek help,” says Kraus.

Now consider these realities about the dangerous and common collision of addiction with other mental health disorders:

• 90% of people who die by suicide have one or more psychiatric disorders. Risk is highest among patients with mood disorders like bipolar, depression, schizophrenia, and substance use disorders.
• People with psychiatric disorders are also at much higher risk of addiction. Among people with a mood disorder, 32% are found to also have a substance use disorder. In the absence of effective treatment or before an illness is even identified, many self-medicate, “often turning to substances or engaging in activities like gambling as a way to find relief from their negative feelings,” says Groat.
• When mood disorder and substance use disorder coexist (called “comorbidity”), the risk for suicide escalates considerably. For instance, men with both depression and alcohol use disorder have the highest long-term risk of suicide of all groups, around 16%.

Other Risk Factors for Addiction and Suicide

Not everyone who struggles with addiction and becomes suicidal starts out with a diagnosable mental health issue.

For example, “a lot of young people might begin using drugs or gaming intensively as a way to cope with feeling lonely, sad, or anxious,” says Groat.

Poverty and abuse can also lead a basically healthy person to seek escape through addictive behaviors. Peer pressure, easy access to addictive substances, and exposure to family members with addiction issues can raise a person’s risk of turning to drugs, alcohol, and addictive behaviors, too.

Many people are able to dip into potentially destructive coping behaviors and eventually move past them. Or they avoid them all together.

“There are plenty of high-achieving people who come from a history of trauma and pain,” says Groat.

There are also people who get by with low-level substance use or compulsive behavioral disorders that detract from their life but don’t reach crisis levels. Think of functional alcohol misusers, who nip into the bottle throughout the day yet still manage to keep a job. Or a long-time gambler who might have had a nicer house or paid for his kids’ college had he not blown so much on craps.

But others may be more vulnerable and find it harder to control their use or behavior, probably by some combination of genetic vulnerability and environmental factors.

“They then get into a spiral that creates its own problems. And people who didn’t start out with a mental health issue may end up with one because of their addiction,” Groat says.

If left untreated and allowed to spiral, that combination of addiction and comorbid mental illness can then lead a person to a desperate point. And in many cases, that point can be thinking about or attempting suicide.

TREATMENT ———————————–

The Challenge of Finding Treatment for Suicidality and Addiction

Considering how closely linked addiction and suicide are, one might assume that treatment options are plentiful.

To some extent, that’s true for people who have suicidal ideation and are also struggling with behavioral addictions like gambling. Guided by a licensed practitioner, talk therapies like cognitive behavioral therapy can teach skills to reduce urges and help people replace unhealthy thoughts with positive or adaptive ones.

While there are currently no FDA-approved medications that specifically target addictive behaviors, emerging research has shown that some drugs can effectively reduce addictive urges. There are also peer-led support groups and treatment programs that specifically target behavioral addictions.

The same cannot be said, however, for suicidality and substance use disorder, despite how commonly these two issues co-occur.

Certainly, there are places and professionals that treat patients who are at risk of suicide. And there are counselors, peer-led support groups, and rehab facilities that deal with substance use disorder, increasingly with the help of medications that ease recovery by blocking cravings and eliminating withdrawal symptoms.

But people struggling with both suicidality and substance dependence too often find themselves “in a murky gray area,” says Groat.

Someone may be referred to a mental health provider for their suicidal ideation and to a substance abuse counselor to address their addiction. This may work in some cases, but often care can be fragmented and patients receive mixed messages and conflicting advice from their different providers.

What’s more, some mental health specialists and facilities require potentially suicidal individuals to first deal with their substance dependence before coming on as patients. But many inpatient and outpatient rehab facilities will not take patients who are actively suicidal.

The tragic result: Families trying to help loved ones with alcohol or drug and suicidal ideations may not know where to turn at their most desperate time.

“It’s a huge limitation of the mental health field and a symptom of our broken mental health care system,” says Groat.

What You Can Do ———————————–

The Best Approach to Co-Occurring Suicidality and Addiction

This doesn’t mean help can’t be found. It just means you have to know how and where to look for a facility or specialist that treats dual diagnoses or provides what’s called “co-occurring care.”

If matters aren’t immediately life threatening, you can see a primary care provider, emphasize that addiction and suicidality are both at issue, and ask for a referral to a place or person that provides co-occurring care.

If you don’t have or want to see a physician, call the National Suicide & Crisis Lifeline at 988, describe what’s going on, and ask for a referral to a place or specialist who can treat dual diagnoses.

Whichever way you go and whatever possibilities you find, “you need to ask questions,” says Groat. Ask what their experience is with comorbid suicidality and addiction. Ask if they take a dual approach to treatment and what that approach entails.

“There unfortunately isn’t a way that I know of to quickly identify who is most likely to provide this kind of care. But I find that many therapists who specialize in suicidal ideation are also used to working with people who have substance use issues,” says Groat. “I also find that a lot of people and places that treat bipolar disorder are accustomed to treating substance abuse and suicidality because both are relatively common among people with BPD.”

Psychology Today’s website has a directory of therapists who specialize in bipolar disorder, as well as directory of therapists who specialize in suicidal ideation. There’s also a directory of licensed therapists who specialize in substance use disorder. All can provide helpful leads.

It may take some effort to find it, but there is support out there that can help you deal with the vicious cycle of addiction and suicidality.

“If you are able to find someone who can listen and understand how bad you feel … a therapist who ‘gets’ you and doesn’t judge you for your addiction … and effective medication … it can change the course of your life,” says Groat.

If you or someone you care about is in immediate crisis and is actively planning to hurt themselves or attempt suicide, call 988, go to an emergency room, or call 911.

Notes: This article was originally published July 7, 2023 and most recently updated July 24, 2023.

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As of 2023, the United States has almost 250 million social media users. That number climbs to nearly 5 billion people worldwide and is expected to reach 6 billion by 2027. The average person spends an astonishing two and half hours of their time on social media each day. To put that into perspective, if you started using social media at age 10 and continued till age 80, you’d have spent over seven years of your life on these apps.

With statistics like these, we all need to be asking about the long-term risks to our health, including our mental health. But what does the science actually tell us about the links between mental health and social media use? Here’s the latest science, and steps we should all consider taking today.

Google “social media” and “mental health,” and you’re sure to get a lot of hits. Prominent themes in news stories include higher rates of depression, anxiety, and stress especially in younger people. Yet the actual scientific research tends to be more split on the topic. So what does the research say? Let’s review some of the largest analyses looking at the links between social media use and mental health published in the last few years:

• Problematic social media use in youth is linked to higher levels of depression, anxiety, and stress (2022 systematic review and meta-analysis)
• Problematic social media use is correlated with worse well-being and higher distress, as well as more loneliness and depression (2020 meta-analysis)
• Screen time does not appear to be linked to worse mental health outcomes including smartphones and social media time (2022 meta-analysis)
• Social media can create community, but when used excessively, it’s linked to depression and other mental health disorders (2022 meta-analysis of countries across the world)
• Social media use correlations with worse mental health in youth are described by some studies as “small to moderate,” while others looking at the same data reported the associations as “serious, substantial or detrimental,” suggesting disagreement in the interpretation of the data (2022 umbrella review of data)
• Young adults with higher social media use may feel more socially isolated (observational data, 2017)
• Older adults who use social media may experience “enhanced communication with family and friends, greater independence and self-efficacy, creation of online communities, positive associations with well-being and life satisfaction and decreased depressive symptoms.” (2021 scoping review)

As you can probably tell, even the most comprehensive journal articles on this topic have rather conflicting messages. Yet there are some key stable themes that we can extract from all this work that can help guide us towards safer social media use for our brain health.

1. Our digital devices, especially our smartphones, are packed with technology and apps designed to capture our attention. Companies behind these products are largely incentivized to keep us looking at the screen, not necessarily happy.
2. Children and youth may be at higher risk for negative mental health outcomes from social media use than adults.
3. Problematic (unhealthy) social media use is emerging as a clear risk factor for worse mental health, but the definition of this term is unclear. Usually, it’s something similar to characteristics of addiction (e.g., preoccupation, compulsion, withdrawal).
4. Social comparison that occurs due to social media exposure may increase the risk for worse mental health outcomes, and this may be more of an issue for young women.
5. Social media can provide meaningful connections to people who might not have access to strong in-person networks specific to their interests or needs.

What does this mean for how we might approach social media use?

With most people on Earth participating in at least one social media platform, it’s unlikely that the social media genie is headed back into the bottle anytime soon. Some have argued for large-scale restrictions on social media use for children and adolescents while others propose an outright ban. How and when a person engages with social media will always be unique to the individual, but when looking at a personal approach to use, most will benefit from asking if their use passes the test of T.I.M.E. (adapted from Brain Wash).

T: Time-restricted

Is your time spent on social media time restricted? If not, can you set a time limit that you feel comfortable dedicating to social media?

I: Intentional

Is your social media use intentional, or are you falling prey to doomscrolling, social comparison, or the plans of the app developer that’s trying to steal your attention?

M: Mindful

Is your social media time mindful or mindless? Do you find yourself losing large chunks of your day to scrolling? If so, consider reevaluating your use.

E: Enriching

Does your social media use enrich your life? Does it educate you? Connect you with others? Provide an opportunity to grow your business. If it’s hard to answer yes, it’s likely that your apps are extracting more from you than you’re getting in return.

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