The reinforcement of passivity as a theory of depression-like behavior One theory of depression is when bad things happen, people lose significant reinforcers in their lives. As a result, their behavior dwindles, and they become more passive. Social media may play a role by reinforcing passivity and increasing depression regardless of external events. As I look from my office window, I can see over the roofs of the campus buildings, the labs, the offices, and student accommodation, to the roads below that connect them. On the roofs sit small, huddled, ugly-looking balls of grey feathers—waiting, pathetic. When an adult gull arrives, the small, ugly feather balls erupt into a frenzy of begging behaviour, until the adult delivers the food. Once the adult departs, they return to their huddled, passive state. Below, on the campus roads, stand students, illuminated mobile in hand, waiting, pathetic. Once the pizza delivery person arrives, they—I don’t exactly say erupt into activity—but grab the food and slope off to wherever it is they go to eat. I have wondered why the adolescents of two species, subject to very different environments and contingencies of reinforcement, show such similar behaviors. Is it possible that, in the one case, it is because they do not have technology, and, in the other, because they do? If we focus on the humans, for the present, it may be that we are seeing the reinforcement of passivity through mobile devices, creating a depression-like state. It is almost a truism to say that depression is associated with higher levels of social media usage. When people discuss this relationship, they usually focus on feelings and emotions , such as a low mood . They sometimes analyze alterations in thinking style, such as negative orientations towards self, the world, and the future. However, they rarely mention the behavioral issues associated with depression, such as the reduction in the speed of responses and the range of activities with which the individual engages. This is unfortunate, as one of the best methods to overcome depression is through behavioral activation. This involves getting the depressed person to identify something they used to enjoy, which they think they could still manage to do, and then getting them to commit to doing that soon. The resulting reinforcement can re-engage them with the world, especially with a bit of support. It is this lack of action that is reflected in the students standing and waiting, and not just that, but also in their reaching out for somebody to help them at the first hurdle. A very much neglected, wrongly so, theory of depression was outlined by the great behavioral thinker, C.B. Ferster. Ferster is perhaps best known for his work with B.F. Skinner on schedules of reinforcement, and his work developing some of the first behavioral interventions for Autism Spectrum Disorder . However, after these contributions, in 1973, Ferster wrote an article called “Functional Analysis of Depression,” outlining what he thought the roots of depression may be. His main thesis is that when bad things happen to people, they lose significant reinforcers in their life—their spouse, their job, their friends. This reduces their sources of reinforcement, and, when the reinforcement stops, the behavior dwindles. Individuals who experience this reduced behavioral repertoire cannot overcome future challenges thrown at them by life. They become angry and resort to passive forms of coping, such as requesting help from others. Of course, like the chicks on the roof, this requesting behavior has limited opportunities for usefulness, as even the most devoted parent or friend can only take so much and will eventually withdraw. This causes even greater reductions in reinforcement, and the social and behavioral withdrawal becomes complete—the depression is severe. One part of Ferster’s theory fits the students-with-phones waiting, somewhat pathetically, to be fed. They appear to have no active food-searching strategies beyond ringing for food to be delivered. That is, their behavioral repertoire seems diminished. However, in another regard, the theory does not fit. This passivity does not seem to have resulted from the experience of a series of bad things happening to all of them—at least, I hope it hasn’t, for if it has, then the world is a much nastier place than even the most jaded of us can imagine. The lack of active behavior must result from some other reinforcement contingency than a lack of positive reinforcement. Here is where social media may play a role, and, as usual, it’s not a positive one. It may well be that what is being observed is not the result of the removal of reinforcement, but the application of a powerful reinforcer, dwarfing any others that could have been experienced, that teaches (conditions) passivity. When being passive and just calling for food is so effective—and so easy—then that is what is going to be reinforced. This is what leads to learned passivity (zookeepers have long known this and don’t just throw food into the enclosures but encourage foraging to keep animals healthy and interested). There is little in the way of cost associated with this passive calling response—certainly, it takes less effort than walking to the local shop (which, if located across the nearby park after dark, is fraught with other dangers). It also brings fairly immediate positive consequences—the pizza arrives quite quickly, or your money back! It is then little wonder that such passivity is learned through social media use. The problem is, once passivity has been conditioned, it tends to generalize to other situations. In fact, it becomes a go-to response, and passive requesting of help becomes the norm, rather than active seeking. However, unlike the adolescent chicks, whose parents finally get tired and drive them from the nest and roof, social media platforms never turn off the supply—so long as the person keeps paying (in money, or time, or both). Unlike the gulls, social media users never get the chance to learn to fend for themselves, and they remain passive, becoming increasingly demanding as frustration takes hold, when asking for help doesn’t always bring positive responses from other people (who, unlike the pizza delivery person, do not necessarily get paid for offering their help). If any of the above turns out to be more than mere hypothesis—a flight of fancy, if you will—then it seems to have identified a new way in which depression can emerge. Not from failing to be able to make anything happen, as in Seligman’s theory of Learned Helplessness, nor from the absence of reinforcement, as in Ferster’s functional theory of depression. Rather, it may also arise from direct reinforcement of passive behaviors. In the case of many young people, this reinforcement of passivity arises from their use of social media to solve their pressing problems. Phil Reed, Ph.D., - Website - Blog -

Kindness is great, but every good thing can be practiced excessively. Kindness is great, but not when excessive. Being overly kind can lead us to under-delegate. We should reframe our mindset to equate kindness with empowering our people to be better in the long term. Being kind to others is celebrated everywhere: In kindergarten classrooms, across cultures , across genders , you name it. However, when it comes to leadership, it’s important to note an important truth: Being too nice can have serious drawbacks. It’s not because kindness is bad—it’s because, devoid of context, kindness can easily turn into people-pleasing. Often, we think of people-pleasers as brown-nosers who try to cozy up to the boss. But believe it or not, the desire to please others does not necessarily depend on hierarchy. People-pleasers who project their preferences and attitudes onto their subordinates are equally common. Meet the subordinate-pleaser Picture this: You’re in charge of a team. Your calendar is bursting at the seams. Some tasks should be given to others for various reasons: Skills, availability, and opportunity cost. Yet you hesitate to assign these tasks to your people. The trouble is that these tasks are very boring. You know this because you think these tasks are boring. And what you think is obviously what others will think, right? Plus, you’re a nice person. “Nice,” according to this analysis, means: You will never burden your team You’ll never be a “boss from hell” You’ll never be the leader who will make your people feel resentful. You roll up your sleeves and take on the workload yourself. Surely this is the right way to inspire loyalty and harmony in your team. Right? Kindness is great, but in measured doses Not delegating due to kindness often comes from three errors: You assume that what is boring to you is also boring to others You prioritize kindness above all other traits You give into the emotional halo that kindness provides First, taking others’ perspective accurately is hard. Studies show that people repeatedly fail to understand what others are feeling and thinking. A lot of people project their own preferences onto others. The most reliable way to understand others is to ask them. Just because something is boring to you does not mean it will be boring to others. As a leader, you have likely developed and upskilled more than your people; this is why some tasks are boring to you now. This was not the case in the past. Do not rob your people of potential development opportunities by projecting your own distaste for certain tasks onto them. Second, kindness is indeed important—it's one of the two most important traits people care about in others. But it is not the only one—competence is the other. Studies show that kindness is a hygiene factor—people want you to be decent but are not looking for you to maximize kindness. Competence, on the other hand, is something you should maximize. In people’s eyes, it matters whether you are extremely competent or moderately competent. It matters a lot less if you are extremely nice or moderately nice. Beware of prioritizing your image as a kind person to the exclusion of your image as a competent person. Third, being kind feels good in the moment. This is great—it makes us act kindly to others. But taken to an extreme it means making decisions based on emotion and trying to win a popularity contest. This is not the goal of leadership. What makes you feel good in the short term is not necessarily what will make you feel that your and your team’s work is meaningful and impactful in the long term. Delegation = kindness in disguise? Delegating need not be selfish or lazy. It can be an act of kindness. When you trust someone with an important task, you’re saying: “I believe in your ability to handle this.” This creates space for skill-building, ownership, and innovation on the part of your team. Here are some tips on how to rethink kindness: Reframe your mindset: Kindness doesn't mean taking things off other people’s plates. Instead, it’s developing others to be better over time. Give others tasks they can handle or that stretch them appropriately. Take away tasks that are not within reach given their current skillset. Start small: Handoff one task you’ve been clinging to and see how it goes. Explain: Explain the “why” behind the task and what success looks like. Ask: Monitor the situation and ask your people whether they are thriving doing it. Track: See whether task engagement leads your people to develop capabilities and skills that make them more valuable and competent. A final word We don’t need to be everyone’s best friend. When we lead, we must focus on organizing people in effective ways to get things done. We must inspire and sometimes push them to be better, for our own and their benefit. Just like exercise, being nice is great in measured doses but counter-productive in extreme quantities. You may want to ask yourself: “Am I being nice?” Instead try, “Am I being a jerk?” The latter question aligns more closely with how people evaluate you—they care about decency, rather than extreme kindness. Nadav Klein, Ph.D., - Website - Blog - References Ames, D. R. (2004). Inside the Mind Reader's Tool Kit: Projection and Stereotyping in Mental State Inference. Journal of Personality and Social Psychology, 87, 340–353. Buss, D. M. (1989). Sex differences in human mate preferences: Evolutionary hypotheses tested in 37 cultures. Behavioral and Brain Sciences, 12, 1–49. Casciaro, T., & Lobo, M. S. (2008). When competence is irrelevant: The role of interpersonal affect in task-related ties. Administrative Science Quarterly, 53, 655–668. Eyal, T., Steffel, M., & Epley, N. (2018). Perspective mistaking: Accurately understanding the mind of another requires getting perspective, not taking perspective. Journal of Personality and Social Psychology, 114(4), 547–571. Klein, N., Grossmann, I., Uskul, A., Kraus, A., & Epley, N. (2015). It pays to be nice, but not really nice: Asymmetric reputations from prosociality across 7 countries. Judgment and Decision Making, 10, 355-364.

Personal Perspective: Struggling with the pace of high-tech living. Feeling overwhelmed is related to too many things happening at too fast a pace. The pace of modern living can leave us feeling as though we are always lagging behind in our processing. We can find solace in slow time cures, deliberately withdrawing ourselves from the 'race of days'. Do you know the story about the Native-American chief and the airplane? Once upon a time, a chief lived in the Western plains, wise and deeply connected to his people’s traditions. He was invited to attend a conference on the East Coast, which was vital for his tribe’s future. He had to get there fast, at short notice and was forced to travel by plane. He did not look forward to this. Though the chief marveled at the technology, soaring through the sky at unimaginable speeds, completely untethered from the earth, troubled him deeply. When the plane landed, the chief disembarked and went straight to the conference venue. For three days, he negotiated. When his business was done, everyone expected him to fly home immediately. Instead, the chief withdrew to a hotel room, where he stayed for three weeks in deep meditation. Asked why he didn’t hurry home, he responded: “My body traveled too fast. Now I must wait for my soul to catch up.” Why is this story relevant? It illustrates a very modern condition, overwhelm. Jon Kabat-Zinn defines overwhelm as the all-too-common feeling that "our lives are somehow unfolding faster than the human nervous system and psyche can manage well." The technologies we have created have resulted in days in which way too many things are happening way too fast. Many of us struggle with a sense of constant urgency and a feeling that there is simply too much going on in our lives. We feel increasingly unable to keep up with the pace and volume of events. We could also say that our bodies and psyches can no longer catch up. We lack the time to process, marinate, digest, and ponder. As poet John O’Donohue puts it in his beautiful poem “For One Who Is Exhausted, A Blessing.” You have traveled too fast over false ground; Now your soul has come to take you back. You have been forced to enter empty time. The desire that drove you has relinquished. There is nothing else to do now but rest And patiently learn to receive the self You have forsaken in the race of days. Gradually, you will return to yourself, Having learned a new respect for your heart And the joy that dwells far within slow time. Anna Katharina Schaffner, Ph.D. - Website - Blog - References John O'Donohue, 'For One Who is Exhausted, A Blessing'.

There comes a moment in every relationship when things begin to feel heavier. Conversations become short. Time together feels distant. Resentment creeps in like a slow fog, and before you know it, you're standing across the room from someone who used to feel like home. But here's the truth, spoken plainly and gently— it doesn’t have to end that way . In studying vulnerability and courage (and narrating the great human journey), we’ve seen one truth rise to the surface again and again: connection is the heartbeat of every lasting relationship.  And therapy—especially early on—is one of the most powerful tools to protect that connection, deepen it, and help us come back home to each other. Let’s explore how therapy can help couples not just avoid divorce—but build something even stronger in its place. 1. Connection is the Foundation of Love Connection isn’t just a feeling. It’s a practice. It’s late-night talks, checking in during lunch breaks, and laughing at the same inside joke for the 100th time. But when life gets chaotic—kids, careers, illness, bills—we can lose sight of each other. Therapy offers couples a safe space to slow down and reconnect , to ask the deep questions: How are you really doing? How are we really doing? Connection doesn’t disappear overnight. It frays in the spaces we forget to tend. Therapy helps you stitch those spaces back together, one intentional conversation at a time. 2. Empathy: The Antidote to Conflict Most of the time, we’re not really fighting about the dishwasher or the late texts—we’re fighting because we don’t feel seen, heard, or valued. Empathy is not about agreeing. It’s about understanding the story behind the reaction . A skilled couples therapist helps you and your partner learn how to listen without defensiveness , to hear what’s beneath the surface. You begin to see each other not as enemies in battle, but as two humans—brave, flawed, and doing their best. Empathy changes everything. It turns “You never help around the house!” into “I feel overwhelmed and alone, and I need your support.” When we feel safe enough to be real, we give each other the gift of being known. 3. Forgiveness: Letting Go to Move Forward Let’s be honest: forgiveness is hard. It’s not a one-time act—it’s a daily decision to release the grip of resentment and make room for healing. Therapy helps couples process past hurts —the things we carry that build silent walls between us. Whether it's betrayal, unmet expectations, or old wounds from childhood showing up in our adult lives, forgiveness becomes possible when we understand the why behind the pain. This isn’t about letting someone off the hook. It’s about choosing freedom—for yourself, for your partner, and for your future together. 4. Quality Time: The Small Moments that Matter In a world of endless to-do lists, quality time often becomes the last thing on the list. But it’s the one thing that keeps love alive. Therapy helps couples reclaim intentional time together . Whether it’s a weekly coffee date, a walk in the neighborhood, or simply cooking dinner without screens—it’s in these quiet moments that connection is restored. Therapists can guide you in creating rituals of connection —small, meaningful acts that anchor your relationship, even in hard seasons. Start Therapy Early—Not as a Last Resort Here’s something we don’t say enough: therapy isn’t just for couples in crisis.  It’s for couples who want to grow. It’s for couples who want to communicate better, laugh more, argue less, and feel safe again. Reaching out early is an act of love, not defeat. It's like going to the gym for your relationship—building emotional strength before the storm comes. At Resilience Center of Houston , we believe in the power of early intervention, proactive growth, and safe connection. Whether you’re newlyweds, partners of 20 years, or somewhere in between—our therapists walk with you toward wholeness. 1. How do we know if we need couples therapy? If you’ve asked that question, it’s probably time. You don’t need to be fighting every day to benefit from therapy. If communication feels off, intimacy is fading, or you're just "roommates" instead of partners—therapy can help you rediscover each other. Start your journey here: Couples Therapy at Resilience Center 2. Can therapy really prevent divorce? Yes. Studies show that couples who attend therapy early and consistently are more likely to stay together and report higher relationship satisfaction. Therapy helps build tools—like communication, empathy, and conflict resolution—that are essential for lasting love. Learn more about our approach to healing relationships 3. What if my partner doesn't want to go? It’s common for one partner to be hesitant. Start by sharing how important it is to you. Sometimes attending an initial session alone is enough to inspire your partner to join. A compassionate therapist can guide you through the conversation. Need guidance? Contact us today Final Thoughts: We Are Wired for Connection In the words : we are hardwired for connection.  Love is not about avoiding hardship—it’s about choosing each other, over and over, even when it's hard. Therapy is not a sign that something’s wrong—it’s a sign that something is worth fighting for. So if you find yourself drifting, don’t wait for the breaking point. Reach out. Begin again. Choose courage. Choose each other. And remember, there’s no shame in needing help. The real strength is in asking for it.

When it comes to mental health: Label the symptoms, not your child. There is a youth mental health epidemic, but powerful effective treatments exist. Parents hesitate to label their child's mental health problem, but no-fault names can protect self-esteem. Names for troubling symptoms can help to shift the narrative and put the child in charge. The other day a colleague shared a story with me about one of her young patients who had been having terrifying intrusive thoughts of hurting other people. Understand that this was the sweetest, gentlest kid you could ever imagine. Afraid that she was going to act on those frightening thoughts, she told her parents. Her parents were terrified—what’s wrong with my child? What do we do? By the time the parents got in to see my colleague, they had figured out through google searching that the issue was probably obsessive-compulsive disorder (OCD) —but they didn’t want to tell their daughter because they were afraid it would upset her and make her feel “labeled” and scared that something was really wrong with her. Fortunately, my colleague advised the parents to tell their daughter what was going on, explaining that not knowing what was happening in her own mind and personalizing it was so much worse. When the daughter found out there was a name for what was going on with her, that it wasn’t her fault, and that there was a highly effective treatment for it—she was immediately relieved. She had felt hopeless like she was just a terrible person and there was nothing she could do about it. Instead of feeling diminished by the diagnosis as her caring parents had most feared, the daughter felt like she was given her life back. She started treatment and is well on her way to freeing herself from OCD. No parent wants to make things worse for their child, and certainly not when they’re already struggling with mental health symptoms but explaining what is causing a child’s inner havoc and distress or outer symptoms can be a relief. It can separate the child from the symptoms. It can offer hope and a new narrative—they aren’t a bad kid, or weird; there is a reason for their struggles. It’s not their fault, it’s not who they are, it’s what is happening to them now. Additionally, given the highly effective treatments we have for many mental health disorders—knowing that your child’s symptoms are not mysterious, but rather are known and have been studied, means there are likely solutions. Names Make All the Difference There’s a line in a Talking Heads song—from my college days— that plays in my head often while working with kids: “There’s a name for it; Names make all the difference in the world.” Names do make all the difference. Whether it’s the disturbing intrusive thoughts of OCD, the frightening sensations and catastrophic worries of anxiety , the spirals of negative thoughts of depression , the jarring flashbacks of PTSD , or the wandering focus of ADHD , having a name for uncomfortable and unpleasant emotional experiences can help children feel a sense of control and perspective. They don’t have to search themselves to know—why is this happening to me? What is wrong with me? Questions that often lead to a feeling of shame or a sense of fear that something is so wrong that it is beyond hope—that they are different or unacceptable or that their symptoms are life threatening—leave kids feeling like they need to hide their symptoms rather than learn how to take charge of them. When children and teens are given a name for what’s going on for them emotionally, it can feel less personal. It’s like giving them an aerial view of the situation instead of feeling stuck. They can begin to reclaim the microphone in their mind away from their symptoms: It’s not the worry or anger or OCD who is in charge, they are. They can externalize thoughts in an Inside Out way and say “That’s my OCD,” or “That’s my busy brain,” or “Those are my big feelings.” Kids can learn that they are the executive in charge and decide what to do with these messages. It Doesn’t Have to Be the Formal Name! Be Creative and Descriptive When I work with a family , I ask parents what their comfort level is with using clinical terms. It really doesn’t matter what word is used to describe what’s going on, as long as it is empowering to the child. A diagnosis doesn’t have to be the formal name—OCD, or depression, or panic disorder each of those can be made into more friendly descriptive terms: OCD becomes “sticky thoughts,” depression becomes “sad attacks” or “negative spirals,” panic becomes “the pressing of your inner yikes button,” or “that adrenaline surge thing,” The clinical name isn’t important, in fact even if kids just refer to their symptoms as “that thing” that’s happening, there is a shared understanding that “that thing” is not their fault, is something that millions of others experience, and it can change. With a name that the child feels comfortable with, you then have a way of referring to the symptoms when they are happening: “It looks like Checker Guy is really bothering you right now, making you feel like you have to keep checking that the light is off. What do you want to say? Can I help?” Contrast this with a well-meaning parent asking—“Why are you flicking the light off and on?” Importantly, even if a child has been given a diagnosis, there’s still room for essential “editing” to preserve their sense of self and agency. It’s not that they “are OCD,” they “have OCD.” It’s not that they are depressed, it’s that they have depression, or even they are having a lot of depressed thoughts right now. A Sample Script for Talking to Kids About Mental Health Challenges The way we introduce a name or diagnosis sets the tone for how a child feels about themselves: are they the problem, or do they have a problem. Here are some ideas to get the conversation moving in the right direction. You have a wonderful brain, some thoughts and ideas that you don’t want to have, and aren’t true, are getting stuck and making it hard for you to think and making you feel bad. It’s not your fault, you did nothing wrong for this to happen. Millions of people in the world are having the same kind of experiences right now. The really good news is that there are lots of things you can do to retrain your brain out of those patterns. But first, it’s going to help to have a name for this—what would you like to call it? That way, when you notice those thoughts and feelings you can remind yourself—that “thing” is happening again—what do I want to do next? Just noticing and naming helps you stop after a few thoughts instead of being barraged with so many it is overwhelming—it gives you choices. You can say, “That’s my negative thinking, or that’s Disaster Man." You can ask, "Are these thoughts important, are they true, or are they just stuck?” There are solutions that really work to respond differently to these symptoms. You will get better! We live in a time when mental health challenges are pervasive for our young people. And that is a heavy thought. At the same time, we’ve never had more effective treatments. Your child is not their diagnosis. Those are patterns the brain gets organized into and we can—by having the power of knowing what those patterns are—help our children navigate to a better place. Out of compassion we may be afraid that a diagnosis reduces our child to a problem—but in the best of situations, handing children a name for what is going on for them provides a roadmap, it opens the door and points to the path of freedom. Rather than limiting them, having a name for your child’s mental health symptoms can help them to pinpoint and compartmentalize the problem, rather than feeling like their symptoms define them. That leaves all the room for your child to follow their path of growth unencumbered. Here’s to less worry, earlier intervention, and greater understanding all around. Tamar Chansky, Ph.D., - Website - Blog -

Why do rising prices take a toll on your joy? Higher prices for everyday items leave you with less fun money. People may feel it's unfair to pay more money for the same good. Rising costs disproportionally hurt low-income people. In the past few years, you might have noticed the price of basic goods increasing (technically called inflation). Inflation is defined as the rate at which the general level of prices for goods and services rises, leading to lower purchasing power. In other words, consumers’ money goes less far than it used to for an identical purchase. If you have ever heard a grandparent, say, “A bottle of soda used to cost 5 cents when I was your age,” that’s inflation for you. Over long-time horizons, the price of everyday consumer goods tends to go up. This is sometimes, but not always, supplemented by increased wages. Certain product categories like the average price of new cars and college tuition have outpaced average increases in income. In some states like Iowa, where I grew up and worked in high school, the minimum wage is currently $7.25 per hour, which has gone unchanged since 2008 even though the cost of living has substantially increased1. Here are three key reasons why increasing prices on necessary everyday purchases makes consumers less happy. Higher prices for needs leave less money for wants Consumer psychologists find consistent evidence that spending a little more money on experiences and a little less money on material items tends to boost happiness2-3. If you are stuck paying more money on rent, food, and insurance, you are simply going to have less cash available for vacations, dining at restaurants, and experiencing live shows or concerts. Since unique and interesting experiences add tremendous richness to our lives and our happiness, people on a budget are going to take a hit in terms of their well-being if their wages do not match or exceed the price of necessary purchases. Paying rent/mortgage, car and insurance payments, and buying groceries are necessities that we must have even though they don’t necessarily give us the most bang for our buck in terms of enjoyment. We need them to avoid being unhappy, yet spending money on rent and groceries does not significantly boost happiness. It feels unfair to pay more for the same thing One of the reasons we hate it when prices increase is because we are forced to pay more money for an identical good that was lower in price just last year. The item has not inherently become more valuable, yet it costs more. It feels unfair, and that can diminish happiness. Shelter costs have increased 5.1% in the last year and food prices 2.2%4. Paying $200 a month more for the same apartment you have lived in for the past year or $0.50 more for the same carton of eggs you’ve been buying every week for the last year feels like a punishment. Increased prices hurt lower-income people more An unfortunate fact of increasing prices for necessities is that the biggest impact is felt by those at the bottom of the income ladder. If the price of daycare increases 10% next year, this is simply more difficult for parents who earn less money to cover. Increasing costs of necessities make it disproportionately more difficult for lower-income consumers to pay off debts, fund a retirement account, or save up for a down payment on a home compared to people bringing home more bacon. Conclusion Increased prices can be a killer for our well-being. We have less money for happiness-inducing purchases, we experience frustration paying more money for an identical item, and increased strain is felt by low-income consumers. Understanding the psychological effects of inflation is crucial for policymakers and individuals alike, as it shapes our overall well-being. The best way to tackle the problem and build financial success is to make a budget and stick to it. Experts recommend the 50-30-20 rule, spending 50% of your pay on necessities (housing, transportation, insurance, food, bills), 30% on fun (travel, restaurants, entertainment), and 20% on wealth creation (paying down debt, saving for retirement, college fund for children)5. While inflation may be eating into the 50% of necessities, tracking expenses and making sure you have enough to build wealth and have some fun in the meantime will help you achieve your goals. Max Alberhasky, Ph.D., - Website - Blog - References Van Boven, L., & Gilovich, T. (2003). To do or to have? That is the question. Journal of personality and social psychology, 85(6), 1193. Gilovich, T., & Kumar, A. (2015). We’ll always have Paris: The hedonic payoff from experiential and material investments. In Advances in experimental social psychology (Vol. 51, pp. 147-187). Academic Press.

The landscape of mental health care is undergoing a considerable transformation with the rise of virtual therapy. Traditional counseling methods have been shaken up, providing new opportunities for patients and professionals alike. Virtual counseling has made therapy more accessible and convenient while ensuring that essential support is just a click away. As we further explore this new era of mental health treatment, we'll examine its various facets and implications. What is Virtual Therapy? Virtual therapy, also known as online therapy, teletherapy, or telehealth, allows individuals to receive counseling services over the internet. This can be done through video calls, phone sessions, or even chat rooms. Its primary aim is to provide mental health support in a way that is flexible and reachable. Despite being a newer practice, many licensed therapists have adapted their methods to suit digital platforms. With the advent of technology, therapists can now reach clients regardless of geographical boundaries, enabling a broader range of options for those seeking help. A study conducted by the American Psychological Association (APA) found that 75% of people who engage in teletherapy reported a similar or improved quality of care compared to in-person therapy. A modern workspace designed for virtual counseling sessions. Advantages of Virtual Therapy The benefits of virtual therapy are vast, offering unique solutions to common barriers faced in traditional mental health care settings. Accessibility : For many individuals, getting to a therapy appointment can be challenging due to mobility issues, time constraints, or lack of resources. With virtual therapy, there is no need to travel. Patients can connect with therapists from the comfort of their homes. Flexibility : Scheduling can become complicated, especially for those who are working or balancing family commitments. Virtual therapy allows for more flexible appointment times, accommodating a variety of schedules. Anonymity : Some may feel more comfortable discussing personal issues from a familiar environment. Virtual therapy offers a level of privacy and comfort that can help break down the barriers of stigma surrounding mental health. Broader Selection of Therapists : With virtual therapy, individuals are no longer limited to local practitioners. They can choose therapists from various regions, increasing their chances of finding someone they connect with. Effectiveness of Virtual Therapy The effectiveness of virtual therapy has been supported by numerous studies. Research indicates that online therapy can be just as effective as face-to-face sessions. For instance, a study published in the journal "Psychological Bulletin" concluded that online interventions had comparable effects to in-person therapy. One crucial factor contributing to this success is the use of digital tools that enhance the therapy experience. Platforms often provide resources like worksheets, progress tracking, and text support. All of these tools can help clients become more engaged and proactive in their mental health journey. Screen showcasing a one-on-one teletherapy meeting. Challenges of Virtual Counseling While virtual therapy has many advantages, it is not without challenges. One of the primary concerns is the potential lack of a personal touch that in-person sessions can provide. The nuances of face-to-face communication are sometimes lost in a virtual setting. Non-verbal cues, such as body language, are vital in therapy and may be more challenging to interpret over a screen. Additionally, technical issues can disrupt sessions. Poor internet connectivity or unfamiliarity with technology can lead to frustrations for both clients and therapists. Furthermore, there may be legal and ethical considerations surrounding confidentiality and data protection when providing services online, which require ongoing attention from practitioners. Trends Impacting Virtual Therapy As secular trends influence various aspects of our lives, they also play a significant role in the evolution of virtual therapy. Key trends driving the change include: Increased Demand : As mental health awareness grows, so does the demand for therapy. More people seek help, especially during crisis periods like the COVID-19 pandemic. Virtual therapy has stepped up to meet this demand efficiently. Quality of Services : Many therapy platforms are now offering specialized services tailored to cope with issues like anxiety, depression, and trauma recovery. Providers are adapting their skills and training to cater to online formats, making services more effective and targeted. Integration of Technology : Continuous advancements in technology are facilitating richer therapy experiences. From mobile apps offering mindfulness exercises to platforms enabling group therapy sessions, innovations are enhancing the ways therapy can be delivered. A peaceful and inviting environment for online therapy sessions. Looking Forward: The Future of Virtual Counseling As we move forward, it is essential to recognize that the future of mental health care is likely to embrace a hybrid model that combines both virtual and in-person therapy. This approach can offer the benefits of both worlds, allowing clients the flexibility of virtual services while still taking advantage of face-to-face interaction when needed. Moreover, teletherapy will continue to evolve, using emerging technologies such as Artificial Intelligence and Virtual Reality. These innovations have the potential to revolutionize how therapists interact with clients, making sessions more engaging and personalized. Additionally, greater focus is being placed on training and accreditation for therapists to provide virtual services. This will help to ensure that mental health professionals are equipped with the right skills and resources to effectively support their clients in a digital environment. In this new landscape, individuals seeking help can explore various options. For those interested, consider the resources available for virtual therapy in Texas, such as virtual therapy Texas . Embracing Change in Mental Health Care The change brought on by virtual counseling is reshaping mental health care for the better. While some challenges persist, the potential benefits it offers cannot be overlooked. By increasing accessibility, flexibility, and options, virtual therapy is breaking down barriers and encouraging more individuals to seek the help they need. As the knowledge and understanding of mental health continue to grow, so too will the methods by which we deliver support. Each innovation in virtual therapy paves the way for a brighter, more connected future in mental health care. By staying informed and exploring available resources, individuals will be better equipped to navigate the changing landscape of mental wellness. The future looks hopeful, and the continued integration of virtual therapy into mental health care is a testament to our commitment to well-being.

Highway driving can be stressful, but there are simple ways to reduce anxiety. When situations and environments are hectic, the nervous system goes into a state of high alert and overdrive. Instead of avoidance, people can tap into various skills to help them travel with reduced anxiety and fear. Learning that speed and busyness do not equate to catastrophe can help individuals cope with highway anxiety. I live in New Jersey, where it would be a significant understatement to say that driving can be challenging and chaotic. We have a lot of highways, and traveling in certain areas can feel overwhelming and even frightening. New Jersey is certainly not the only state where driving can induce anxiety . The reality is that the highways in our country move fast, are often as wide as five or six lanes, and are traveled upon by myriad drivers, not all of whom abide by the safest driving practices. All this is to say that experiencing anxiety while driving on the highway is neither uncommon nor neurotic. When situations and environments are hectic, our nervous systems go into a state of high alert and overdrive (no pun intended), which produces physical responses such as sweating, accelerated heart rate, dizziness, and feelings of losing control. Experiencing these somatic symptoms while driving can feel really frightening. So, what can you do if driving on highways causes you to feel anxious? While a common response is to simply avoid them altogether, this can be problematic and limiting, as many areas of the country require some form of highway travel to reach destinations in a timely manner. Short of complete avoidance, we can tap into various skills to help us travel safely and with reduced anxiety and fear. Meeting Anxiety With Rational Thinking First and foremost, as is always the case with challenging anxious thoughts, we need to restore a sense of safety for ourselves. This begins with meeting anxious and catastrophic thoughts with more rational and logical thinking. While the worst-case scenario thought in an anxious moment might be, “I will get in a fatal accident,” a more rational thought might sound like, “This is a very busy road, but I am a safe driver.” Notice how the rational thought is much more in tune with the reality of the situation: It acknowledges that the highway is busy but avoids drawing a catastrophic conclusion. This type of cognitive challenging can help us to remain in a state of calm even as we travel upon busy, fast-moving roadways. Certain statistics support this type of rational thinking: According to the Federal Highway Administration, “the majority of fatalities take place on rural roads,” not on interstate highways or freeways. So, while driving on the highway may appear or feel more dangerous, the statistics do not bear this out. Again, a rational, logical, or even statistic-backed thought can effectively challenge a more anxious or catastrophic one. Recognizing That You Are Not Trapped A common feeling reported by individuals who experience highway anxiety is that they feel trapped when on a large, busy highway. Much like challenging anxious thoughts, a recognition that we are actually not trapped or “pinned in” by a highway can be helpful. There are, in fact, always exits on any highway, and while some may be a few miles apart, they are still opportunities to exit the situation if we so choose. If we felt as though we were in a room with no exit, we would understandably feel suffocated and trapped, but when we recognize that there is a door through which we can leave, we might immediately feel a sense of relief. The same goes for highway travel: We are not trapped. Knowing that we are not trapped can help us to feel safe regardless of the speed or busyness of the highway itself. Breathwork in the Moment It is a common myth that strategies like deep breathing can only be done within the confines of a candlelit room or in the lotus position. Breathwork can immediately calm and soothe the nervous system and can be done anywhere and at any time. We can be driving and feel overwhelmed; we can take a deep, cleansing breath and feel immediately less anxious. It does not require us to stop, change our location, or even our physical position. When we recognize that this type of self-soothing can be done at any moment, we feel we carry with us an invaluable tool no matter where we are. When we are able to slow down our nervous system’s response, we experience a sense of calm and a return to a state of equilibrium. Remembering Your Competency Anxiety almost always causes us to believe that we cannot trust ourselves and that we will allow something horrible to occur through our own incompetence. Remembering and acknowledging our competency can help us to feel less at the whim of the situation and, therefore, less susceptible to catastrophe. Chances are, you are not only a competent driver but also a good one. You understand the rules of the road, you know how to operate your vehicle, and you have likely taken many trips where you arrived safely from Point A to Point B. When we allow ourselves to pay attention to our competency and our ability to function, we fixate less on anxious or catastrophic thoughts. Many aspects of our modern lives are fast-moving and stressful. Learning that this does not equate to imminent catastrophe is important in being able to live with the busyness of life rather than being constantly at war with it. When we travel on a busy highway, it can help us to remember that we can always do the following: tap into rational and logical thinking, remind ourselves that we are safe and are not trapped, use our breath to help calm our nervous systems, and see ourselves as competent and capable. Phil Lane, MSW, LCSW, - Website - Blog - References “Local and Rural Road Safety Program.” Local and Rural Road Safety Program | FHWA, Accessed 9 Oct. 2024.

The digital age has transformed many aspects of our lives, and mental health care is no exception. Virtual mental health services are becoming an increasingly popular option for individuals seeking help. The convenience, accessibility, and flexible scheduling of online therapy have made it a favorable choice for many. In this blog post, we will explore the benefits of virtual mental health services, helping you understand why they could be the right fit for you or your loved ones. What is Online Therapy? Online therapy, also known as e-therapy or teletherapy, involves delivering mental health services through digital platforms. This can include video conferencing, phone calls, or even messaging. It allows patients to connect with therapists from the comfort of their own homes. This method eliminates geographical barriers and has gained increasing acceptance, particularly during the COVID-19 pandemic. Recent studies indicate that 80% of participants found online therapy to be effective, equating it to in-person sessions in many aspects. Additionally, it caters to various mental health issues such as anxiety, depression, and relationship difficulties. A virtual therapy session being conducted online. Accessibility and Convenience of Online Therapy One of the most significant benefits of virtual mental health services is their accessibility. Online therapy can provide services to individuals in remote areas who may otherwise lack access to mental health care. Flexible scheduling is another major advantage. Patients can often choose their session times, fitting therapy into their busy lives alongside work and personal commitments. For some, the convenience of not having to travel to a therapist's office alleviates extra stress commonly associated with seeking help. Studies show that 45% of individuals cite accessibility as a primary reason for choosing online therapy. Moreover, with an increasing number of platforms providing virtual mental health services, the ability to find a suitable therapist has never been easier. A comfortable home office where online therapy sessions can take place. Increased Comfort and Privacy Many individuals feel more comfortable discussing their mental health in a familiar environment. Online therapy allows people to engage in therapy without the usual anxieties of going to a physical location. This comfort can encourage openness, leading to more effective sessions. In addition, online therapy can provide a greater level of privacy. Individuals who might feel self-conscious visiting a therapist's office may feel more at ease connecting from home. Research reported that 67% of users favored online therapy due to this increased sense of privacy, allowing them to discuss their emotions and challenges candidly. Moreover, as more people become familiar with technology, they may find that engaging in therapy online aligns with their lifestyle and communication preferences. This alignment can lead to more engaged and motivated patients, enhancing the overall therapeutic process. Cost-Effectiveness of Virtual Mental Health Services While traditional therapy sessions can be expensive, online therapy often comes at a lower cost. Most online platforms offer competitive pricing, and many insurance plans are starting to cover virtual mental health services. According to a 2021 survey, 55% of participants reported that the cost of online therapy influenced their choice to seek help. By choosing online therapy, patients can save on travel costs, and in some cases, it allows for monthly subscription packages that can further reduce expenses. This cost-effectiveness makes mental health services more accessible to a broader range of individuals – especially those who might feel financial strain. Additionally, the ability to choose from a wider array of therapists across various pricing structures allows patients to find someone who fits their budget, making it easier to start their mental health journey. Variety of Therapy Methods Available Online Online therapy services often provide a wide range of therapies, allowing individuals to find an approach that resonates with their needs. Whether it’s cognitive-behavioral therapy (CBT), mindfulness practices, or solution-focused therapy, virtual platforms offer various methods that can suit different mental health issues and personal preferences. Some platforms even provide specialty services like couples therapy, family therapy, and support for specific conditions such as PTSD or both child and adolescent therapy. Having such a variety readily available can help patients select the most appropriate therapy type for their unique situations. If you're considering virtual options, it's worth exploring different therapeutic methods and discussing them with potential therapists. Finding a therapy style that matches your personal values can enhance your commitment to the process. Building a Strong Therapeutic Relationship The therapeutic relationship is crucial in any type of therapy, and online therapy is no different. It may take some time to build this rapport remotely, as forms of communication differ from those in face-to-face settings. However, many therapists are skilled in fostering connections through technology. With tools like video calls, therapists utilize non-verbal cues much like they would in person, helping to maintain that essential connection. Practicing active listening and demonstrating empathy can be equally effective. In fact, many users report feeling just as empathetic towards their therapists through video conferencing as they would in a traditional session. Once rapport is established, online therapy can provide a great platform for discussing deep-seated emotions and complex issues. Patients often find that their therapists adopt a personalized approach that resonates well, regardless of the medium. The Future of Virtual Mental Health Services The rise of online therapy has changed the landscape of mental health services. As technology continues to integrate into our daily lives, we can expect virtual services to evolve further. This includes improvements in platform usability, increased options for personalized therapy, and possibly even advancements in artificial intelligence to support therapeutic practices. For those considering mental health services, exploring options like online therapy in Texas could be a beneficial step. The future holds promise for a more digital, accessible, and convenient approach to mental health, which will likely appeal to broad demographics. Many therapists are embracing technology, adapting their practice methods to enhance client support. This shift emphasizes the importance of mental health awareness in our digital world, contributing to an overall positive attitude towards seeking help. As we learn more about mental health and its importance, the trend toward virtual therapy may only strengthen. Last Thoughts on Virtual Mental Health Services Navigating mental health can be challenging, but online therapy provides solutions that fit a modern lifestyle. With benefits ranging from accessibility to cost-effectiveness and privacy, individuals have more opportunities than ever to seek help. Understanding your mental health needs and recognizing available resources is essential. If you're considering taking that step, online therapy could be a significant option worth exploring. Whether navigating anxiety, depression, or simply seeking support during difficult times, virtual services ensure you’re never alone on your journey to wellness. Embrace this new era of mental health support, and empower yourself to explore the possibilities that lie within virtual mental health services.

Fantasy sports and video games can be a surprising way to combat the stigma around men's mental health. It’s Tuesday, July 9, 2013. "NCAA Football 14" was just released, and gamers across the United States couldn’t wait to bring it home and spend hours playing as their favorite college football team. Times were simpler then, perhaps—but although much has changed, what remains the same is the excitement of competition and connection. Us gamers didn’t know it then, but over the next year, it became clear that we would not see another NCAA Football game anytime soon. The economics of fair pay and fair play in player image and likeness were unfamiliar to many of us who just wanted to play a video game, but it would be eleven years before we would see the next edition. "NCAA Football 24" was released on Friday, July 19, 2024. For me, playing it for the first time that weekend was textbook nostalgic—the boys of 2013 realizing their evolution into the men of 2024. Many of us were disappointed with the game, as anticipation rarely matches reality. But most of us continue to wax poetic about it, perhaps not living up to the hype but certainly living up to the hope. Why Games Matter for Mental Health Conversations surrounding mental health have gained significant traction in recent years, particularly regarding the role of leisure activities in promoting emotional well-being. Both video games and fantasy sports have emerged as popular pastimes that can offer a myriad of mental health benefits, especially for men. It’s no secret that men today face more social isolation than ever. Society is often unclear as to what makes "toxic masculinity" different from masculinity, and some men have decided to check out of society altogether, choosing not to partake in the ambiguity. Video games and fantasy sports can help foster social connections that are scarce for men these days who have few friends. Fantasy sports, the most popular of which is fantasy football, can create a sense of belonging through healthy competition. This social engagement can help combat feelings of isolation and loneliness, which are common contributors to mental health experiences like depression and anxiety . Many video games—whether "NCAA Football 24," "Fortnite," or "World of Warcraft"—allow players to interact with one another in virtual environments, creating a sense of community that can be especially important for men who may be facing societal pressure, discouraging them from expressing their emotions and showing their vulnerability. This safe space could foster connections with peers, share experiences, and build friendships without the constraints of face-to-face interactions. Fantasy sports and video games can thus help men strengthen their social networks, which is crucial for emotional support and holistic health. Fantasy sports and video games can also serve as effective outlets for stress relief. Engaging in gameplay allows individuals to escape the pressures of daily life and provides a reprieve from stressors such as work, relationships, and financial concerns. Research indicates that gameplay can help reduce anxiety by allowing players to immerse themselves in a different world, thereby distracting them from their worries. The excitement from video games and fantasy sports and making strategic decisions through logic and intuition can provide a sense of control, accomplishment, and engagement that is quite rewarding. This form of constructive escapism and competitiveness can release endorphins, which are natural mood lifters; this boost may be particularly beneficial for men, who may feel societal pressure to remain stoic and not express their emotions openly. An underrated benefit of fantasy sports and video games is the cognitive development tied to strategic critical thinking and complex problem-solving. This stimulation can enhance cognitive flexibility, attention control, and information-processing skills. Both video games and fantasy sports call for complex logical and statistical analysis to make informed decisions. This can sharpen cognitive skills and improve overall cognitive function. For men who may often engage in competitive environments, these skills can translate into improved performance in both personal and professional settings and provide a sense of achievement to boost self-esteem, which is a vital component of mental health. As society continues to evolve in its understanding of mental health, it is essential to recognize the positive aspects of leisure activities like video games and fantasy sports. Encouraging men to engage in these pursuits can help combat the stigma surrounding mental health and promote a more supportive environment for emotional expression and connection. Nafees Alam, Ph.D., References Kowal, M., Conroy, E., Ramsbottom, N., Smithies, T., Toth, A., & Campbell, M. (2021). Gaming your mental health: a narrative review on mitigating symptoms of depression and anxiety using commercial video games. JMIR Serious Games, 9(2), e26575. Laderer, A. (2023, July 5). Video games and mental health: The good and the bad. Charlie Health.

Understanding the unique challenges of body dysmorphic disorder during pregnancy. Pregnancy is often celebrated, but for those with BDD, it can feel isolating and overwhelming. Hormonal changes, societal pressures, and grief over body changes intensify the struggle. Guilt and fear of parenting challenges add to the emotional complexity of pregnancy with BDD. Pregnancy is often celebrated as a transformative and joyful journey, but for individuals with body dysmorphic disorder (BDD), it can be a deeply challenging experience. The combination of physical changes, societal expectations, and personal guilt creates struggles that are frequently misunderstood or overlooked. These challenges often leave individuals feeling isolated, with little acknowledgment of their experiences. By fostering open and realistic conversations about this complex condition, we can reshape the narrative of pregnancy, motherhood, and mental health into one that is more inclusive and compassionate. BDD and the Pressures of Pregnancy BDD is a condition marked by a preoccupation with perceived physical flaws that may seem minor or unnoticeable to others (DSM-V) Pregnancy often amplifies these concerns as the body undergoes rapid and dramatic changes. Physical transformations like weight gain, swelling, and stretch marks are often unavoidable, yet they can trigger intense feelings of panic for someone with BDD. The societal narrative of pregnancy as a time of glowing beauty compounds the problem. Women are expected to embrace their changing bodies, marvel at the miracle of life, and exude happiness. When this ideal does not align with their reality, individuals with BDD often experience profound shame and inadequacy. Adding to this pressure is the lack of representation of diverse pregnancy experiences in media and culture. Popular portrayals rarely address the struggles individuals face with their self-image during this time. This absence reinforces the idea that difficulties in accepting one's changing body are unusual or even shameful, further alienating those who are struggling. How BDD Differs in Pregnancy What sets BDD during pregnancy apart is the complex layering of emotional, physical, and hormonal changes that heighten distress. Hormonal fluctuations can amplify feelings of anxiety, making it even more challenging for individuals to manage their emotions. Pregnant individuals with BDD often find themselves acutely aware of medical interventions, ultrasounds, and the frequent monitoring of their bodies. These experiences can intensify their fixation on perceived flaws (Veale & Neziroglu, 2010). For many, these changes bring a profound sense of grief and loss. Pregnancy often symbolizes the loss of a body they meticulously worked to maintain in alignment with their idealized standards. Whether or not this body was realistically achievable, it frequently formed a core part of their identity. The inability to retain control over their appearance during pregnancy can trigger despair, as individuals mourn what they see as the loss of their former selves. Research highlights that this grief is not solely about physical appearance but also about the psychological role their pre-pregnancy body played in providing a sense of stability and self-worth (BMC Pregnancy and Childbirth, 2024). This fear of change often stretches beyond pregnancy. Many worries about the long-term physical effects, such as weight retention or changes in skin elasticity, which fuels anxiety about how they will perceive themselves postpartum. The grief surrounding their previous body is deeply tied to both its physicality and the identity it symbolized. The transition into pregnancy and postpartum becomes an emotionally fraught experience, layered with uncertainty as individuals face what they perceive to be permanent changes to their sense of self (Veale & Neziroglu, 2010). The Intersection of Infertility and BDD For individuals who have struggled with infertility, the road to pregnancy is often fraught with emotional and physical challenges. Fertility treatments are invasive and physically taxing, and their side effects, such as bloating, weight gain, and fatigue, can exacerbate body image concerns. The emotional strain of repeated failures, combined with the physical changes imposed by treatments, can magnify the symptoms of BDD (Zimmer-Gembeck & Skinner, 2016). Moreover, infertility often comes with its own societal pressures. Many individuals are told to “stay positive” or “trust the process,” creating additional stress. When these reassurances fail to match the reality of setbacks and struggles, feelings of isolation and inadequacy grow. BDD adds another layer of complexity. For some, the process of infertility treatments reinforces a sense of disconnection from their bodies, which they already perceive as flawed. The constant medical scrutiny can feel invasive, turning their bodies into objects of analysis rather than sources of empowerment. Guilt and Emotional Complexity Pregnancy often brings a heightened sense of responsibility, not just for oneself but for the life growing inside. For individuals with BDD, this sense of duty can feel overwhelming as they grapple with the worry that their focus on appearance may detract from their ability to fully embrace their pregnancy. This inner conflict often fuels feelings of guilt, leaving them caught between societal expectations and their internal struggles. The guilt does not stop there. It can extend into how they perceive their future as parents, with fears that their self-image battles might hinder their ability to model healthy behaviors for their children. For those who have undergone fertility treatments, these concerns are often magnified by the additional pressure to feel grateful and joyful after such a hard-fought journey to conception. The weight of these expectations can make the already complex emotions of pregnancy even more challenging to navigate. Seeking Help and Building Resilience Professional help is invaluable for individuals navigating BDD during pregnancy. Cognitive-behavioral therapy (CBT) , particularly forms tailored to BDD, has been shown to reduce symptoms and improve emotional well-being. Therapy provides tools to reframe negative thought patterns, address feelings of guilt, and build healthier coping mechanisms (Veale & Neziroglu, 2010). Support groups can also be beneficial. Hearing from others who have experienced similar struggles can provide validation and reduce feelings of isolation. Practical steps can also make a meaningful difference (The Bump, 2022): Focus on Function Over Form: Shift your perspective to appreciate the incredible work your body is doing in nurturing life. Set Realistic Expectations: Challenge societal ideals of what pregnancy should look like and set personal, compassionate goals for yourself. Curate Your Environment: Avoid triggers like social media accounts that promote unrealistic depictions of pregnancy, and instead, seek out body-positive content. Develop Mindfulness Practices: Engage in mindfulness or meditation to cultivate a deeper connection with your body and reduce anxiety. Seek Support Early: Do not wait until distress becomes overwhelming. Reaching out for help early can make a significant difference. Breaking the Silence BDD during pregnancy is a deeply isolating experience, often overshadowed by society’s romanticized portrayal of this life stage. By creating space for honest conversations and raising awareness, we can begin to dismantle the unrealistic ideals that perpetuate stigma and silence. Pregnancy is not a one-size-fits-all experience. For some, it is a time of profound joy; for others, it is fraught with conflicting emotions, physical discomfort, and mental health challenges. Recognizing this complexity and supporting those who struggle is not only compassionate but necessary. Together, we can create a culture that values emotional well-being alongside physical health, offering every parent-to-be the understanding and care they deserve. Fenella Das Gupta, Ph.D., MFT, - Website - Blog - References American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Association. Veale, D., & Neziroglu, F. (2010). Body dysmorphic disorder: A treatment manual. Wiley-Blackwell. BMC Pregnancy and Childbirth. (2024). Impact of pregnancy on body dysmorphic disorder symptoms and coping mechanisms. BMC Pregnancy and Childbirth. Zimmer-Gembeck, M. J., & Skinner, E. A. (2016). The development of coping: Implications for psychopathology and resilience. Developmental Psychopathology, 3, 485–534. The Bump. (2022.). Body dysmorphia and pregnancy. The Bump. Retrieved from

Embarking on the journey of mental wellness through therapy can be both exciting and daunting. Therapy is an opportunity to delve into your inner self, understand your thoughts and emotions, and ultimately, pursue personal growth. One of the most critical components of therapy is the establishment of clear, achievable objectives. Setting these objectives enables individuals to take control of their therapeutic process, fostering accountability and motivation. A clear path for therapeutic growth. Understanding the Importance of Therapy Goals When engaging with a therapist, clarity of purpose can significantly shape the outcomes of your sessions. Goals in therapy serve as a roadmap, directing your progress and ensuring both you and your therapist are aligned in your journey. Therapy goals are not just a theoretical concept; they have real, tangible effects on your mental health. Studies show that individuals who set clear goals during therapy experience greater satisfaction and improved results. According to research published in the Journal of Consulting and Clinical Psychology, individuals who set specific goals during therapy were almost twice as likely to achieve desired outcomes compared to those who did not. Setting these objectives provides several advantages: • Direction: Clear goals guide your sessions and help you stay focused. • Measurement: Having goals allows you to track progress, making it easier to see development over time. • Motivation: Achieving set goals can provide a sense of accomplishment and encouragement to keep pushing forward. Documenting thoughts is key to therapeutic goals. What Goals to Set for Therapy? Setting effective goals in therapy involves understanding what you want to achieve. Here are some types of goals that can enhance your therapeutic experience: 1. Emotional Awareness Goals: Aim to identify and understand your emotions better. For example, you might set a goal to recognize when you are feeling anxious or sad and journal about those feelings. 2. Behavior Modification Goals: Focus on changing specific behaviors that negatively impact your life. This could be reducing procrastination or learning to communicate more assertively. 3. Relationship Goals: You might want to work on improving communication with loved ones or setting boundaries with toxic relationships. These objectives foster healthier connections. 4. Self-Esteem Goals: Enhancing your self-worth is a common aim. You may set a goal to replace negative self-talk with affirmations or to celebrate small achievements regularly. 5. Coping Skills Goals: Develop adaptive coping strategies for stress or anxiety. For instance, you might aim to implement mindfulness techniques when you feel overwhelmed. Each individual’s journey is unique, so it is essential to discuss your specific circumstances with your therapist. They can help you craft personalized goals that align with your desires and needs. Writing personal goals boosts clarity in therapy. SMART Goals in Therapy One effective method for goal setting in therapy is the SMART criteria, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Here's how you can apply this method: • Specific: Clearly define what you want to accomplish. Instead of saying, “I want to be happier,” specify, “I will practice gratitude by writing three things I am thankful for every day.” • Measurable: Your goal should be quantifiable. For example, “I will attend therapy every week for the next three months” is easier to track than a vague goal like “I will go to therapy regularly.” • Achievable: Ensure your goal is realistic. Could you genuinely commit to a goal? If you know you’ll struggle to keep up with daily journaling, consider starting with three times a week instead. • Relevant: Your goals should align with your overall therapeutic needs. If your main issue is anxiety, a relevant goal might be, “I will practice deep breathing techniques when I feel stressed.” • Time-bound: Set deadlines for your goals. Instead of an open-ended goal, having a time frame, like “I will learn three coping strategies in the next month,” provides urgency and structure. Utilizing this SMART framework will help you clarify your intentions while reinforcing your commitment and willingness to engage in the therapeutic process. Challenges in Goal Setting and How to Overcome Them While clear goal setting is vital, various challenges may arise. Here are some common obstacles and ways to address them: 1. Fear of Change: Change can be intimidating, making it difficult to commit to goals. It can be helpful to discuss these fears with your therapist, who can provide support and encouragement. 2. Unrealistic Expectations: Setting overly ambitious goals can lead to disappointment. Focus on incremental changes rather than massive overhauls. 3. Accountability: Going it alone can be tough. Regular check-ins with your therapist about your progress can motivate you to stay on track. 4. Clarity: Sometimes, individuals may struggle to articulate what they want. Reflecting on what brought you to therapy can shine a light on potential goal areas. 5. Consistency: It is crucial to incorporate your goals into daily life. Establish routines that support your objectives, such as setting reminders on your phone for journaling or practicing coping strategies. If you encounter setbacks, remember that it’s a natural part of the process. Therapy is a journey, and growth often comes in steps, not leaps. Embracing Flexibility in Your Goals As you progress through therapy, it is important to remain open-minded. Your goals may evolve based on experiences, insights, or changes in circumstances. Being flexible allows for adaptability in your approach to therapy. For instance, if a method you have chosen for self-improvement is not yielding results, you might need to reevaluate and adjust your strategies. Regular conversations with your therapist regarding your evolving needs and objectives can lead to deeper insights and more effective strategies. Don't hesitate to break down your goals into smaller steps to manage overwhelm while still making forward progress. Take the time to review your goals periodically. Reflecting on what you have learned and how far you have come will encourage a positive mindset and promote ongoing personal growth. Your Path to Success in Therapy Overall, setting clear objectives for personal growth during therapy is an empowering process. It requires self-reflection and honesty, but embracing this journey can lead to profound changes in your mental and emotional well-being. As you establish your goals, keep in mind the importance of specificity, measurable outcomes, and relevance to your unique experiences. Lean on your therapist for collaboration, accountability, and insight. Focusing on these objectives will not only enhance your therapy sessions but also lay the groundwork for lasting changes in your life. Whether you’re tackling anxiety, navigating relationships, or enhancing self-esteem, the steps you take in therapy can lead you to a more fulfilling life. If you are looking to set effective goals for therapy sessions, consider reaching out to a professional therapist today. Embrace the journey towards self-discovery and growth – it could be your first step to a healthier, happier you.