Since my field of study is educational psychology, and I am especially familiar with learning sciences, I write mostly about them. I believe combining research-based evidence is always more valuable and reliable than relying solely on personal ideas, even if they are logical.

In my writings and articles, I have repeatedly emphasized that sometimes we need to look back and integrate well-established scientific theories with modernity and artificial intelligence. I combine scientific evidence, including research articles and theoretical frameworks, with my own analyses, using them as a bridge to technology.

This approach and strategy prevent many potential risks. Instead of a preachy, rigid, or purely philosophical perspective, we adopt a systematic, scientific approach to derive practical solutions. One of the issues and concerns frequently discussed these days, which I have also mentioned in my recent articles, is the “consequences of excessive ease of performance through artificial intelligence.”In my latest article, I discussed the absence of “Fraction.”

In this article, I do not intend to discuss Fraction directly but rather focus on another challenge in the same area, which is not entirely unrelated to Fraction. This topic is the “level of anxiety and arousal resulting from facing performance.”

First, I will briefly explain this concept and then examine its connection to artificial intelligence systems.

Arousal Theory in Learning Psychology

One important theory in the neurophysiology of learning is Donald Hebb’s framework, which aligns with evolutionary approaches.

According to these perspectives, the human brain needs challenges to survive. The nervous system has evolved in challenging environments, and both anxiety and an optimal level of arousal have always been essential for survival. They increase alertness against potential risks and guide humans toward growth and the adaptation of necessary skills.

Donald Hebb, a neuroscientist, studied human learning, and one of his significant contributions was explaining the role of arousal in learning.

In Hebb’s framework, “arousal” is considered the fuel for the cerebral cortex to process information. Learning depends on neural plasticity, and this process occurs under an optimal level of arousal.

From this perspective, the brain is not simply trying to reduce tension but is seeking an optimal level of stimulation. If environmental stimuli are too low, the brain may create artificial stimuli or lose part of its natural efficiency.

As a result, neural firing and synaptic strengthening occur under the influence of arousal, and when arousal decreases significantly, the likelihood of forming or strengthening these connections decreases.

In addition to Hebb’s explanation, the classical “Yerkes-Dodson Law” also supports this necessity. According to this law, human performance improves with increasing physiological or mental arousal up to a certain point. When arousal is very low (a state toward which AI tools tend to push us), individuals experience reduced focus and cognitive motivation, and learning efficiency reaches its lowest point. In fact, a certain level of pressure or anxiety is not harmful; it is a prerequisite for achieving peak mental performance.

The “Arousal Gap” Challenge in Interaction with AI

As briefly explained in Hebb’s framework, the prerequisite for the neural interactions that lead to learning, perception, and cognitive actions is stimulation and arousal.

This moderate level of stimulation, which Hebb calls optimal arousal, is neither unpleasant nor at odds with the brain’s evolutionary nature in adaptation processes.

Now, imagine that a significant portion of our tasks is performed by an artificial partner and creates no direct cognitive responsibility for the individual. In such a scenario, what challenge will arise in human thinking?

These days, many articles and writings discuss the “excessive ease” challenge posed by AI tools. However, this article specifically focuses on reducing arousal levels and achieving optimal anxiety, according to Donald Hebb’s framework. Here, anxiety is considered one form of arousal, not equivalent to it entirely.

If most daily tasks are performed without prior stimulation or anxiety and without active cognitive engagement by AI, instead of the tools being under the consumer’s control, the consumer will be under their control.

From an evolutionary perspective, under such conditions, learning and cognitive adaptation processes will not align with the brain’s natural growth patterns, and the likelihood of effective knowledge adaptation will decrease.

The manifestations of this challenge will likely be observed in longitudinal studies as changes in the quality of cognitive performance and in neural circuit activity patterns.

References

Olson, M. H. & Hergenhahn, B. R. (2020). An Introduction to Theories of Learning (10th ed.). Routledge. 

Schachtman, T. R. & Reilly, S. (Eds.). (2011). Associative Learning and Conditioning Theory: Human and Non‑Human Applications. Oxford University Press.

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New scientific research reveals that Monday anxiety isn’t just a cultural meme — it’s a real biological phenomenon that affects millions of people worldwide. Even more fascinating? The effects of Monday stress show up in our bodies weeks after we experience it.

The Science Behind Your Monday Dread
A groundbreaking study from the University of Hong Kong followed over 3,500 adults aged 50 and older in England. It made a startling discovery: people who felt anxious on Mondays had 23% higher levels of the stress hormone cortisol in their hair samples collected up to two months later. There was a distinctive difference between those who had Monday anxiety and those who felt anxious on other days of the week. Reading the hair samples was all that the investigators had to do to come up with their answer.

Consider that for a moment. Your Monday anxiety doesn’t just ruin your Monday — it literally changes your body’s stress response for weeks afterward. What other day of the week does that to you? The answer is simple, and it isn’t any other day of the week except Monday. For that reason, we need to take exceptional care of ourselves regarding how we start off the week.

The researchers used hair samples because, unlike blood or saliva tests that capture stress levels at a single moment, hair acts like a biological diary, recording hormone levels over months. What they found was clear evidence that Monday anxiety triggers something in your body’s stress system that causes it to go haywire.

The researcher who led the study, Dr. Tarani Chandola, explains that this “Monday effect” was present whether people were working or retired. This would suggest that our culture’s collective dread of Mondays runs so deep that even people not bound by traditional work schedules still feel it. Retiring isn’t the answer, therefore, and we need to begin to look at other things that can be helpful in responding to this cultural difficulty.

Why Mondays Hit Different
What makes Mondays uniquely awful is that it turns out there are several factors working against us:

Your Internal Clock is Confused
Most of us follow dramatically different sleep schedules on weekends. We sleep in late Saturday and Sunday, then suddenly have to wake up early Monday morning. This creates what scientists call “social jet lag” — similar to traveling across time zones, but happening every single week. Your cortisol levels (the stress hormone, as you know), should peak before you wake up to give you energy. But as we now know, instead of that normal spike, you are getting a stress spike during your commute and throughout Monday morning, leaving you feeling off-kilter.

The Transition Shock
Your brain craves predictability and routine. While weekends offer freedom and relaxation, they also represent a complete disruption to your weekday patterns. Monday forces an abrupt shift back to structure, deadlines, and responsibilities. This transition shock activates your body’s stress response, flooding your system with cortisol and adrenaline.

Anticipatory Anxiety
Often, the dread starts building Sunday evening — what many call the “Sunday scaries.” I’m sure you are aware of this, but you never thought anybody was researching it.

What you’re doing is you begin mentally reviewing your upcoming week, imagining worst-case scenarios, and feeling overwhelmed before Monday even arrives. Psychologists referred to this as “catastrophizing.” This anticipatory anxiety can actually be worse than the reality of Monday itself.

Social and Work Pressures
Monday is statistically the day when we face the highest workloads, most stressful meetings, and greatest social pressures. If you’re already dealing with job dissatisfaction, difficult colleagues, or feeling unfulfilled in your career, Monday becomes a weekly reminder of these larger issues.

The Real-World Impact
Monday anxiety isn’t just about feeling grumpy. Research shows that Mondays are associated with:
• Higher rates of heart attacks and strokes
• Increased suicide rates, particularly among young adults
• Lower work productivity
• More sick days taken
• Higher levels of emotional stress across all age groups

The biological stress response triggered by Monday anxiety affects your immune system, blood pressure, blood sugar control, and even your heart’s ability to respond to stress. It’s not overly dramatic to say that chronic Monday anxiety can affect your long-term health.

We are aware of the current published research that points to Mondays being especially challenging for everyone. What can you do? One thing is to plan for Mondays before Monday. Don’t wait until the last minute because you know it’s not going to work. You need to sit down calmly and think through the week ahead so that you can be prepared in advance. No one needs to have been a member of any Scouts’ programs to know that preparation is everything.

Why not consider this list that may be helpful and that you can adjust however you need, because not everybody’s schedule is the same? Each step needs to be tailored to your individual needs. You’re in charge, as I always say, and I encourage people to think that way.

The good news? You can retrain your brain and body to respond differently to Mondays. Here are five evidence-based strategies that actually work:

1. Master Your Sleep Schedule
This is the most important change you can make. Try to keep your bedtime and wake-up time within one to two hours of your weekday schedule, even on weekends. Yes, this means less sleeping in, but it prevents the social jet lag that makes Monday mornings so brutal.

Start immediately: Set a consistent bedtime routine. Turn off devices 30 minutes before bedtime, and avoid large meals and alcohol close to sleep. If you must sleep in on weekends, limit it to one extra hour maximum. Sleep is such an important part of our life, and we now know how it can affect every aspect of our lives. We aren’t just sleepy. If we don’t get enough sleep, we are less motivated, less creative, and less well. It has a great effect on our immune system’s efficiency.

2. Create Monday Morning Rituals You Actually Enjoy
Instead of making Monday morning about rushing to check emails and diving into stress, design a routine that gives you something to look forward to. This could be a special breakfast, your favorite podcast, a short walk outside, or even just 10 minutes of stretching.

Start this week by picking one small pleasure and commit to it every Monday morning for the next month. Maybe it is your special-occasion coffee, or enjoying your favorite playlist as you get ready. It doesn’t have to be a major thing in your life, just something small that will add a little more pleasure to your day.

3. Prepare on Friday, Not Sunday
One of the biggest sources of Monday anxiety is the mental load of everything you need to remember and accomplish. Instead of letting this build up over the weekend, spend 15–20 minutes each Friday organizing your workspace, writing out your priorities for the following week, and clearing your mental slate.

Try this: Begin to incorporate a “shut down ritual” on Fridays as you get ready for the weekend. Before leaving work, write down your top three priorities for Monday. Organize your desk and close any browser tabs.

4. Schedule Something Fun for Monday
If you save all your enjoyable activities for Friday and Saturday, Monday feels like a punishment by comparison. Break this pattern by intentionally planning something pleasant for Monday — lunch with a friend, a hobby class, or simply watching a favorite show or film.

This week: Add one enjoyable activity to your Monday calendar. It doesn’t have to be elaborate; even a 20-minute walk in a park or calling a friend can shift your whole perception of the day. All of these little things add up to incredible benefits in the end.

5. Practice the “Monday Morning Pause”
Your cortisol levels are naturally highest in the first 45 minutes after waking up. This may be the reason why some people wake up feeling incredibly anxious, and it takes them almost an hour to settle down. Instead of immediately sailing into stressful stimuli (emails, news, social media), take a moment to ease into the day. Try meditation, simple movement, or sitting quietly with your coffee. Look out the window and see if you can make faces in the clouds in the sky. Yes, it can be that mindless, and it’s fine.

You can start tomorrow: For the first hour after waking up, avoid checking your phone or computer. Use this time for activities that calm rather than activate your stress response — think breathing exercises, journaling, or light stretching.

When Monday Blues Become Something More
While occasional Monday anxiety is normal, persistent feelings that interfere with your daily functioning might signal something deeper — like generalized anxiety disorder, depression, or job burnout. Burnout is something that can sneak up on everyone, and you won’t realize it until you are in its grip.

Dreading work and experiencing symptoms? Seek professional help or consider career changes.

Times have changed and so have job responsibilities and where we work has even been changed. Usually, the research says that during their work life, most people may experience at least three career changes. You might want to consider some additional education to prepare yourself for a career change that you may want or that may come into your life unexpectedly.

Reframe Your Monday Mindset
Here’s a powerful reframe that can help: instead of seeing Monday as the end of your freedom, try viewing it as the beginning of new possibilities. Each Monday offers a fresh start, a chance to make progress on goals that matter to you, and an opportunity to approach challenges with renewed energy.

Remember, you have more control over your Monday experience than you might think. While you can’t always change your schedule or eliminate Monday stress entirely, you can change how your body and mind respond to it.

The research is clear: Monday anxiety creates real, measurable changes in our bodies that last for weeks. But the flip side is equally true — the small, consistent changes you make to manage Monday stress can create positive ripple effects that improve your wellbeing far beyond Monday morning.
Your future self — the one who wakes up Monday morning feeling calm, prepared, and maybe even a little excited about the week ahead—is waiting for you to take the first step. Why not start this Monday?

Remember: If your Monday anxiety feels overwhelming or interferes with your daily life, don’t hesitate to reach out to a mental health professional. Taking care of your mental health is just as important as taking care of your physical health.

The post Monday, Monday, Anxiety Strikes and Sticks for a Lifetime appeared first on Medika Life.

A more recent and provocative theory suggests that trauma itself, or rather its effect, is somehow “passed” on from one generation to the next through non-genomic, potentially epigenetic mechanisms affecting gene transcription. Genes may be “expressed” or their characteristics noted, or they may be “silenced.”

The crucial question is whether or not extreme stress or trauma transforms genes or their expression or silencing in some way and passes those changes down to children. Lamarck was ridiculed when he suggested that, for example, giraffes had long necks because their genes had somehow been affected (he didn’t specifically mention genes) by stretching up to trees for food and that this produced offspring with long necks. More likely, those with longer necks survived and reproduced (that’s Darwin’s natural selection), but was there an inherent gene selection or something else at work? Now Lamarck is being reconsidered and behavioral change is up for reconsideration.

There is growing evidence that experiences from both parents and ancestors, such as diet, exposure to pollutants in the environment, nurturing behaviors, and social stress, can have significant impacts on an organism’s physiological, metabolic, and cellular functions. Under some conditions, these impacts can be passed down through multiple generations via modifications that are epigenetic (i.e., not based on mutations but on non-DNA sequences). Male and female offspring of defeated fathers show higher levels of various behaviors associated with anxiety and sadness. But what about defeated mothers? If the trauma is transmitted biologically, might the same apply? The research is ongoing.

Work with the children of Holocaust survivors has shown interesting results. Adult children of Holocaust survivors have shown distinct impacts of both parental and maternal posttraumatic stress disorder (PTSD) on glucocorticoid receptor sensitivity and susceptibility to psychiatric disorders.

Researchers are exploring how stress and trauma may make brain changes that will affect future generations. If this proves to be true, then stress and trauma management may need both present and future treatments to address these negative changes before they can affect the lives of children. Can AI be of assistance in designing methods that are more effective in extreme cases of trauma?

If trauma and high stress are subsumed here and affect the parent, will the children also carry markers or behavioral indicators for this change brought about by the parental trauma? It seemed so in the research with the children of Holocaust survivors. The answers are now clear, and studies exploring this connection are vital since trauma is so destructive to many individuals.

Yes, there are degrees of response to trauma, and, therefore, we would expect a continuum of heritability, if we can use that term now, in the children of these parents. Also, we cannot ignore the effects of modeling on children who live with traumatized parents. So, the questions remain many, and the answers are still few and not established in theory, only hypotheses.

As has been shown in multiple studies, vicarious trauma exists and trauma does not need to be experienced directly, and it is here that research might need to focus a bit more. What of the adults or children who “experience” the trauma virtually via video or other forms of media? Even healthcare professional are affected by this indirect trauma. Difficult to prove, surely, but worthy of continued consideration.

I’m not a biologist, but the question is intriguing to me and, I assume, to others as well.

The post Trauma Transfer May Be Possible, But Is It Probable? appeared first on Medika Life.

The mental health trauma experienced by people with relatives and friends in war zones is known, documented, and mysterious. This is true for all people in the region: Jewish and Muslim, Arab and Israeli, Druze and Christian. This is true for all wars. The emotional burden of having loved ones, close friends, and colleagues in Israel living the nightmare first-hand is an undesired outcome of these devastating and horrific days.

But for the Jewish community as a whole – with diverse perspectives around culture and faith – there are unique hot buttons that are tipping points for mental health volcanic eruptions, including anxiety, depression, post-traumatic stress disorder (PTSD), and, for those like me with family who were murdered or survived the Holocaust or pogroms, a profound sense of helplessness. Watching events unfold in real time before our eyes on social media and the news – while the world watches, too – calls to mind the unspeakable terror and fear of generations, which, for many of us, was safely filed away as “history,” yet is happening again, today, right now.

The uncertainty and constant worry of having relatives and friends in Israel now may lead to acute and chronic anxiety. The relentless concern about their safety can consume thoughts, interfere with daily functioning, and cause physical symptoms. The obsessive need to check social media feeds – with videos from civilians only moments before the Hamas attacks playing with their children during the long Jewish holiday weekend or dancing at the desert Nova Festival Peace Festival – are now remembered in final digital images that will terrorize their families, survivors and viewers for decades.  

Jewish schools across the United States and worldwide have warned parents to disable their children’s social media accounts, if possible, to shield them from anticipated videos of hostages being tortured or murdered. It is difficult for anyone to find a respite from social media with its everlasting digital footprint that draws us back to relive these horrors. WebMD’s Chief Medical Officer John Whyte, MD, has gone on television to counsel all parents on protecting their children from the flood of online terror.

History Creates Communal PTSD

How can anyone with a heart not be depressed?  For Jews, the helplessness is compounded by our history of generations of helpless slaughter and the inability to protect or support family members.  We are a people that, before 1948, had no place to run, no haven, and no possibility of a protective force to rescue us anywhere in the world. 

Many of us who trace our family history using genealogy sites such as My Heritage or Ancestory.com find our relatives were shot, gassed or burnt to ash during the Nazi-led Holocaust.  Many of us whose grandparents or great-grandparents came to America to escape pogroms in Lithuania, Poland, and Russia. Many families were forced from their homes in Spain, Morocco, Yemen, Iran, and Iraq.  We now see those same images of our people fleeing in real-time. It is both infuriating and terrifying. My apartment building’s available space in Israel is now used to house families evacuated from the Southern border.  We live in a “back to the future” daze.

As an American Israeli who served as a paratrooper in the 1982 Lebanon War with homes in the States and Israel, the trauma experienced during the past days sparks well-suppressed PTSD. Witnessing graphic images of violence, hearing about near-death experiences, and constantly fearing for the safety of loved ones triggers flashbacks and numbness. It’s natural to become hypersensitive by continually thinking, “What would I do?” and feeling incredibly frustrated that we cannot respond to the call to protect and defend. I imagine being called upon to defend my home.  But that time has passed.  I sit, watch and wait like everyone else.

One of the most challenging aspects of this trauma is the lack of control. Helplessness can be overwhelming. It can lead to a deep sense of guilt. We want to do more than raise our voices or donate to charities for medical and emotional care – including sending “care packages” to Israeli Defense Force soldiers rallying in response to the massive attack against the civilians.

Half-Hearted Support Adds to the Pain

Right now, friends, family, and colleagues can play a significant role in helping the Jewish community cope. People ask: “How are you?”  It’s appreciated. Others say: “I’m here. I see you. I care about you.” These simple words often mean more than I can express. But in truth, our emotions are all over the place – from the news and absorbing the shock of events, from mourning the dead, from the collective trauma, from fear of the future and a repeated cycle of violence.

The vast majority take no joy in seeing the Palestinian people suffer.  Revenge is not a Jewish instinctive response to violence.  We are a people of hope and ideas – not anger.  Even Israel’s national anthem is titled:  “HaTikvah – The Hope.”

We do, however, feel the acute pain of silence and “whataboutism” – or worse, activists who claim to pursue justice and equality refusing to condemn acts of terrorism, full stop. Like a half-hearted apology, political leaders hedge their bets by acknowledging the terror Israel and Jews have experienced while criticizing the response.  From members of Congress like AOC trying to cover all bases and constituents to professional organizations – even the American Psychology Association – the need to ensure no one is offended can be offensive. Sometimes, the truth isn’t in the middle. And two truths can be held at once. People in pain need to feel distinctly heard. That’s basic communication smarts.

As close followers of the region’s history, the Jewish people have seen Hamas digging up and destroying their people’s water supply system to use the pipes as containers for the thousands of rockets fired into Israel’s cities.  We read how billions of United Nations and Saudi contributions to the people of Gaza didn’t go to build medical centers but toward tunnels.  We feel dismissed by these comments from the Progressive wing we have long supported.  Their ill-timed response adds to our collective pain.

One of the most challenging aspects of this trauma is the lack of control. Helplessness can be overwhelming. It can lead to a deep sense of guilt. We want to do more than raise our voices or donate to charities for medical and emotional care – including sending “care packages” to Israeli Defense Force soldiers rallying in response to the massive attack against the civilians.

What Can You or We Do

What can we do to help ourselves?  Use proven self-care methods, such as meditation, exercise, prayer and maintaining a strong social support network to navigate expected emotional turbulence. Awareness of the signs of distress and seeking timely intervention is key to preventing a natural reaction from becoming chronic. Remember, as the Book of Isaiah states, we are a people, made to be “A light unto the nations.” Continue to contribute and create.

Right now, we are at war with a brutal terrorist regime – one that stands opposed to not only Jews but Americans, Western nations, LGBTQIA+ individuals, and the list goes on. People like to avoid confrontation.  But a response is essential when the Hamas action is so horrific and unbelievable.  We are not victims.  Our history of sadness does not leave us stranded in the past.  We must illuminate hope.

We are in pain collectively.  As I was raised in a home marked and influenced by death – from pogroms, the Holocaust, and wars- I still look to the “mountain from where my help comes,” a generational belief in faith.  But, as a former IDF soldier, I know that sometimes the message of brute force can lead to a next step – peace.  People like to avoid confrontation.  But a response is essential when the Hamas action is so horrific and unbelievable.  We will not be victims.  Our history of sadness has never left us stranded in the past.  It illuminates the hope.

The post Your Jewish Friends Are Not Alright appeared first on Medika Life.

In the last year, we’ve seen the introduction of augmented or artificial intelligence systems like ChatGPT, Midjourney, and a litany of others. Across the globe, there’s been enthusiastic uptake of AI technology in all business models. From finance to journalism, manufacturing to big tech, organizations globally integrate AI into their regular operations and market it heavily to consumers and business partners. It’s a stamp of modern thinking and an ability to stay with the curve, if not ahead of it. We’re told it’s the wave of the future.

The health industry is no exception, and there’s theorizing that AI could have a role to play in nearly every aspect of the patient and provider experience, making some currently burdensome activities more efficient or optimizing straightforward medical procedures. There has also been considerable discussion around what role AI can take in mental health care, with some going so far as to predict that AI chatbots will eventually supplant human therapists and counselors as the preferred care delivery mechanism.

That should raise some red flags.

Namely, the possibility now exists for a two-tiered system based on economic, employment, or insurance status. Imagine a scenario where someone is employed full-time with limited insurance benefits or high out-of-pocket costs. If they struggle with their mental health, they look at their options, and if the insurance company determines it’s cheaper to cover the cost of therapy via AI chatbot, the option to speak to a real human being might be off the table.

Conversely, someone with excellent benefits or sufficient resources to pay out-of-pocket for mental health care could access a real person instead of speaking to a computer program.

Should that divide occur, we have created a system whereby the well-off have access to a level of mental health care that’s unavailable to those of limited means.

One of the hallmarks of many varieties of mental illness — particularly depression and social anxiety disorders — is isolation. As a society, we still struggle to overcome the stigma around mental illness, which drives some to hide from others, sometimes in plain sight. Other times, the nature of the disease itself causes the individual to withdraw. In either case, a back-and-forth with an AI chatbot, no matter how sophisticated, might prove insufficient.

AI mental health care has a part to play, assuming it can be provided at low or no cost and can be relied upon to serve clients adequately; some quality mental health care is better than none. That being said, we must be careful to keep our enthusiasm for new technology from clouding our view such that we lose sight of the most important thing: health is about people.

There are undoubtedly clear use cases that make sense. Using AI mental health chatbots to triage patients, help those in less immediate danger of slipping into crisis, or provide surface-level or generic advice on practicing mindfulness or performing deep breathing exercises, for example, is an excellent use of the technology. But for those experiencing a crisis or suffering from a long-term or particularly acute condition, the connection that can be formed with another human being can be lifesaving.

Technology like AI should be leveraged to make the human experience better for all, not just for some. If we are thoughtful about the application of AI, it can indeed be transformative. However, handing the keys to someone’s mental health care wholesale carries more risk than we ought to be willing to bear. Human connection still matters, even in our increasingly digital world.

Suppose we keep that fundamental truth in mind. In that case, AI will become a tool in providers’ toolboxes, another way to provide streamlined and ongoing care to those who need it, regardless of economic position or life circumstance. Human-centered care must become and remain the watchword of the fragmented health ecosystem. People’s lives and well-being depend on it.

The post AI and Mental Health: Are We Building a Divided System? appeared first on Medika Life.

Teenagers and young kids use their smartphones a lot to browse social media, particularly Facebook, Instagram, and Twitter. The average age of first use is decreasing to 12 to 13 years, indicating the necessity of establishing a personal social identity before using social networks. Due to their screen size, interactive features, and capacity to stream information like video games, films, photographs, and applications, smartphones are gradually replacing desktop computers as the devices of choice for younger people.

When we consider that the brains of children are not fully formed until about the age of 25, we can appreciate that teens and younger children are not equipped to see the risk of excessive media devices like smartphones. If parents discourage this abuse, especially around bedtime or in the morning when they arise or during school hours, it may not address the “addiction” to the media. And the word “addiction” is being used, but is it really the proper word to use?

The risk factors of excessive use of social media are numerous. They include overuse, uncontrollable behaviors like checking for alerts all the time, mental health issues including sadness and anxiety, and physical issues. Even the physical problems are a result of this behavior. When using cell phones, youth with smartphone addiction had considerably flexed cervical posture and reduced cervical range of motion, according to measurements made using an inclinometer.

10,000 questionnaires in total in Italy were filled out for a study on cell phone use. Youngsters reported using their phones for more than 3 hours (41%), more than 2 hours (29%), more than 1 hour (21%), and less than 1 hour (9%) per day. Children using the devices right before bed (38%), during class (24%), and right when they wake up in the morning (21%), were found to be using them problematically.

Fourteen percent of teenagers had addictions that had been recorded. Low academic results, impaired concentration (24%), neck and back pain (12%), insomnia (10%), and mood changes (7%) were among the effects that were noted. The results, therefore, confirmed that there are both psychological and physical issues associated with the excessive use of these digital devices. This was true in other European countries where research has been initiated, such as Croatia, the Czech Republic, Germany, Estonia, Italy, Lithuania, Norway, Poland, Portugal, Romania, and Serbia, where over 80% of children aged 9–16 use a smartphone to access the Internet at least once a day. One problem with most of these studies, however, is that they are based on self-report, a potentially highly biased means of research.

Is there any positive use of cell phones by adolescents? Teenage boys and girls are nearly equally likely to say they use their gadgets frequently or occasionally to interact with others (85% vs. 83%, respectively), pass the time (both 90%), or learn new things (79% vs. 87%), according to a survey. But it may also be a means of avoiding face-to-face communication, and we have to wonder what might be behind that. Fifty-four percent of the girls in this survey said that they use phones to avoid physical interactions, while boys use the phone in this way a bit more than thirty percent. Half of the sample believed they used cell phones too much and wanted to cut back. But in a culture that is heavily geared toward their use, is it possible to cut back? When more than half of the teens said they used the phones to avoid feeling lonely or anxious, especially girls, it presented challenges for them.

University students, too, expressed heavy use of cell phones. They, too, have both physical and mental difficulties associated with it, complaining of chronic neck and back pain, eye strain, weight gain, depression, and loneliness. The alternatives recommended were more physical activities planned for students and activities that could cut down on the use of phones. In a world of more than 6.5 billion users, one has to wonder how the decreased use of phones might play out when stress and loneliness appear to drive their use.

How can parents, guardians, or schools help to offer solutions to excessive cell phone use? Hobbies, social interactions, and physical activity can all influence a more balanced lifestyle for teens and younger children. Urge the young person to take part in social activities, make genuine connections with friends, and spend time with family in person.

A cell phone can be an important tool in our worldwide culture, but it can also disrupt lives in negative ways in terms of mental health, isolation, and physical problems, too.

The post Unhappy or Depressed Teens and Social Media’s Involvement Isn’t So Simple appeared first on Medika Life.

Owing to the increasing risk of climate disruptions and displacement or homelessness, there is a new specialty of climate psychiatry. Healthcare professionals have already noted climate change and what it brings, including conflict.

Cyclones, also known as hurricanes or typhoons in various parts of the globe, are natural catastrophes that pose serious dangers to human life and property. Despite the fact that cyclones’ physical devastation is well-documented, their impact on mental health is occasionally underappreciated. Why are cyclones dangerous to mental health, and what are the scientific findings and studies that shed light on this frequently overlooked component of the cyclone effect?

These changed weather systems bring with them severe meteorological conditions such as powerful winds, heavy rain, and floods, and all of them may be devastating for those who see them. They may see their houses ruined, their cities inundated, or perhaps the deaths of loved ones. Such stressful encounters might result in acute stress responses, post-traumatic stress disorder (PTSD), and other mental health difficulties.

The change in weather often causes community displacement, forcing people to abandon their homes and seek refuge in temporary accommodations such as evacuation shelters or with family and friends. Relocation, loss of personal items, and worry about the future may all create severe psychological suffering. When they face the hurdles of reconstructing their lives, people may feel powerless, despairing, and anxious. The situations created are so dire that the World Health Organization has developed a policy brief on the interconnections between climate change and mental health issues. They note:

“However, climate change also exacerbates many social and environmental risk factors for mental health and psychosocial problems, and can lead
to emotional distress, the development of new mental health conditions and a worsening situation for people already living with these conditions.
Therefore, in preparing for and responding to this growing emergency, there is an increasing need for the provision of mental health and psychosocial support (MHPSS).”

WHO notes that for every 100,000 people, there are only thirteen mental health workers, and multiple pathways exist as a means to foster mental health issues in vulnerable populations. The factors are economic, environmental, dangers of health exposure, and contaminated food and potable water resources.

“There is generally consistent evidence supporting the notion that high-amplitude cyclones could significantly increase risks of mental disorders, especially for PTSD, as well as mortality and hospitalizations, but the evidence for other health outcomes, such as chronic diseases (e.g., CVDs, cancer, diabetes), and adverse birth outcomes remains limited or inconsistent.”

The mental health consequences of cyclones and hurricanes may go well beyond the immediate aftermath. Survivors may continue to struggle with mental health issues for months or even years after the occurrence. Its long-term psychological effect may impair everyday functioning, harm relationships, and impede healing attempts.

Cyclones disproportionately harm vulnerable people, such as low-income individuals and communities with limited access to resources and support networks. Existing socioeconomic gaps might worsen mental health issues, since these groups may struggle to deal with the additional costs imposed by cyclones.

Understanding the mental health effects of cyclones is critical for disaster planning and response efforts to protect the overall well-being of impacted people and communities. Treating mental health in the aftermath of cyclones should be an intrinsic aspect of disaster management and recovery programs. While dealing with cyclone-related catastrophes, researchers, policymakers, and healthcare professionals should work together to create comprehensive ways that address both physical and mental health concerns.

The post Cyclones Are Worrisome for Mental Health, Not Simply Structures appeared first on Medika Life.

You’re working in a stressful and/or abusive environment and you feel that it would be unsafe to leave because you need the job to survive. One part of you desperately wants to stand up for yourself and set some firm boundaries, while another part of you is desperately afraid of losing the job and wants you to do whatever you need to do to keep the job.

I got a bunch of messages about this post from folks who identified with the scenario and wondered how they could possibly reduce their chronic symptoms while stuck at a stressful job.

It’s a great question! This is truly a hard situation. And unfortunately, a common one in the society we live in. To anyone who finds themselves in this kind of situation, I send my empathy.

I don’t have concrete answers and we are each so different and are navigating different circumstances. So what I will share is just a little piece of my own personal experience. And if this dilemma is one you relate to, you can see if there’s anything about my story that gives you an idea that might be useful to you.

What I have found is true for me is this:

My body reacts to stress, and stress is an unavoidable part of life. But my body reacts with a very different level of intensity if it truly feels that I am on its side.

If my body senses that I would rather make my boss like me than take care of my body, then my body feels it cannot trust me and it freaks out at me.

If my body feels I’m blaming it for the way it’s responding to external stresses at work, then my body feels betrayed by me and it freaks out at me.

If my body feels that my priority is anything other than loving and caring for it and standing up for it the best I can through stressful times — like I would for my own child if I had one — then my body feels unsafe with me and it freaks out at me.

But if my body feels that I am truly and fiercely on its side like a loving parent, then my body can weather the stresses of life much better.

Kind of like if my body was a child who was getting bullied by a teacher at school: I, as the parent, might not be able to remove the teacher or stop the teacher from bullying.

But if the child knows that I am standing beside them, acknowledging the injustice and standing up for them at home by telling them how loveable they are and undeserving of abuse, then the child will be able to weather the stress a lot better than if I said something like “well, what are you doing to make the teacher angry?”

Does that make sense? If anything here is helpful, use it — and if it doesn’t feel helpful or relevant, then toss it aside!

Whatever your circumstance or experience, I do believe this to be true: Our bodies are happier when we treat them with kindness, care and deep respect.

➡️ If you need support with chronic pain and anxiety, take my FREE QUIZ called “Why the *bleep* am I still in pain?!” so I can help you get some clarity.

The post How to Reduce Chronic Symptoms When You’re Stuck in a Stressful Situation appeared first on Medika Life.

I find this concept helpful for understanding and healing from chronic pain and other stress-related symptoms, but I want to propose an additional layer of nuance.

Fear, like pain, is something that we need for survival. Without fear, we wouldn’t run for cover when a tornado is coming. Without pain, we wouldn’t pull our hand away from the stove when we get burned.

So, it wouldn’t be accurate to say that all fear is undesirable or that all fear leads to chronic pain. And it’s certainly impossible to get rid of fear or to never feel afraid again.

But there’s one type of fear in particular that I find most often in clients who struggle with chronic symptoms, and that is the fear of social rejection. This fear can trigger self-abandoning thoughts and behaviors, and habitual self-abandonment leaves us feeling helpless and hopeless. It can put our nervous system into a state of chronic stress that manifests in chronic symptoms.

Here are some anecdotal examples:

I’ve seen folks who are afraid to sit, stand or walk because it hurts, and the more they fear these activities, the more the pain persists. But what really escalates their pain levels is the fear that they will be rejected by their family, their job, their partner and friends for not being able to “keep up.” This social fear preoccupies them so greatly that they spend most of their energy trying to please others rather than prioritizing their own feelings, needs, desires and pleasures. And this habit of self-abandonment puts them in a chronic state of stress.

I’ve seen folks who are afraid to go out for a night on the town for fear that it will trigger a migraine attack. And the more they fear and predict pain, the more the pain persists. But what really escalates their attacks is the fear that friends and loved ones will see them as weak or pathetic or uncool for not being able to “keep up.” And again, it’s that social pressure that triggers self-abandoning habits which in turn leads their body to feel like it can’t trust them. And when our body feels like it can’t trust us, it freaks out and pulls the emergency alarm: symptoms.

If any of this is resonating with you, you might be wondering: OK now what? Now that I’ve recognized this pattern of fear of rejection and self-abandonment that exacerbates my stress levels and symptoms, what the heck can I do about it?

And my answer might not be what you want to hear, because when we’re feeling fearful, we want quick solutions and certainty. And as far as I know, the antidote to self-abandonment is something far more complex than that: it’s the gradual journey of developing self-compassion.

Developing self-compassion is slow work. It’s gentle work. It’s asking ourse in each moment, “what is the simplest, easiest, most doable step I can take right now to be just a little bit gentler and kinder toward myself?”

We can’t develop self-compassion with harsh expectations or by pressuring ourselves to transform our self-relationship overnight. We have to give ourselves the grace to do it one baby step at a time.

So, keep it simple and ask yourself, “what is the simplest, easiest doable step I can take — from exactly where I am right now — to bring just a tiny bit more kindness and gentleness into the way I treat myself?”

I’d love to hear what you come up with!

➡️ If you need support with chronic pain and anxiety, take my FREE QUIZ called “Why the *bleep* am I still in pain?!” so I can help you get some clarity.

And follow me on Instagram for healing tips, inspiration and encouragement.

The post The Role of Fear and Self-Abandonment in Chronic Symptoms appeared first on Medika Life.

Persistent sadness, hopelessness, and a loss of interest or pleasure in daily activities characterize MDD.

There has been growing interest in exploring alternative treatment approaches in recent years. These tools include probiotic supplementation to alleviate anxiety and depression symptoms.

A pilot randomized trial published in JAMA Psychiatry provides valuable insights into the potential benefits of probiotic supplementation as an adjunctive treatment for individuals with a major depressive disorder who do not achieve a complete remission with antidepressants.

We will examine the study findings and discuss the implications for clinical practice.

Depression is Common

Major depression is quite common, with around 264 million people globally experiencing this debilitating disorder, according to the World Health Organization.

According to The National Institute of Mental Health, 17.3 million (7.1 percent of adults) have had at least one major depressive episode in the United States.

The National Institute of Mental Health explains that of adults, 17.3 million (7.1 percent of the adult population) have had at least one major depressive episode in the United States.

The prevalence of major depression varies across different countries and populations, but it is a significant public health concern.

Major depression affects individuals from all walks of life, irrespective of age, gender, socioeconomic status, or cultural background. It is not limited to a specific demographic group and can occur in children, adolescents, adults, and older adults.

Women may be more likely to experience major depression than men. The reasons for this gender difference are not fully understood.

Despite its commonality, major depression is often underdiagnosed and undertreated. Many individuals suffering from depression do not seek professional. Reasons include stigma, lack of awareness, and limited access to mental health services.

Addressing the prevalence of major depression requires increased awareness. We also need improved mental health literacy and enhanced accessibility to appropriate treatments and support systems for those affected.

Depression (major depressive disorder) – Symptoms and causes

www.mayoclinic.org

Anxiety is common

Anxiety disorders are among the most common mental health conditions worldwide, affecting a significant portion of the global population. The condition is the most common mental illness globally and has a striking impact on the global disease burden.

Anxiety is a normal and adaptive response to stress or danger, but it can be classified as an anxiety disorder when it becomes chronic, excessive, and interferes with daily functioning.

Approximately 284 million individuals experience an anxiety disorder, making it a widespread concern.

It is important to note that anxiety disorders are not exclusive to any particular demographic group and can affect people from all backgrounds and age groups.

Anxiety disorders can manifest in various forms, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and post-traumatic stress disorder (PTSD).

Anxiety-related conditions can significantly impact an individual’s quality of life, relationships, and overall well-being.

Similar to major depression, anxiety disorders are often underdiagnosed and undertreated. Many anxious individuals don’t seek professional help due to stigma, lack of awareness, or fear of judgment.

Furthermore, some individuals may not recognize that their distressing symptoms indicate an anxiety disorder. Addressing the prevalence of anxiety requires promoting mental health awareness, reducing stigma, and ensuring access to appropriate diagnosis, treatment, and support services for those in need.

Anxiety disorders – Symptoms and causes

www.mayoclinic.org

Probiotics, Anxiety, and Depression

The randomized trial investigated the effects of probiotic supplementation as an adjunctive treatment for anxiety and depression symptoms in patients with MDD.

The study included 120 participants already receiving treatment with antidepressant medication but had not achieved full remission.

They were randomly assigned to receive either a widely-available, 14-strain probiotic supplement or a placebo. Subjects took the supplement or placebo four times daily for eight weeks.

Researchers assessed the severity of anxiety and depression symptoms using standardized measures at the beginning and end of the study.

The trial results revealed:

A significant drop in anxiety and depression symptoms among those who received probiotic supplementation (versus a placebo).

This finding suggests that probiotic supplementation may benefit mental health outcomes in individuals with MDD who do not experience complete relief from antidepressants alone.

Importantly, the use of probiotics as an adjunctive treatment did not interfere with the efficacy of the antidepressant medication, emphasizing its potential as a complementary therapeutic approach.

Probiotics mechanism

The mechanisms underlying the observed effects of probiotic supplementation on anxiety and depression symptoms are not yet fully understood.

However, there are several plausible explanations based on current scientific understanding. One hypothesis is that probiotics may modulate the gut-brain axis, bidirectional communication between the gastrointestinal and central nervous systems.

Emerging evidence suggests that alterations in gut microbiota composition and function are associated with mood disorders. Probiotics help restore a healthy balance of gut bacteria, improving mental well-being.

Furthermore, probiotics exert anti-inflammatory effects and regulate the production of neurotransmitters, such as serotonin, which play a crucial role in mood regulation.

Dysfunction in the serotonergic system is implicated in the pathophysiology of anxiety and depression. By influencing serotonin levels, probiotics may help alleviate depressive symptoms and promote a more positive mood state.

Probiotics: What is it, Benefits, Side Effects, Food & Types

Probiotics are a mixture of live bacteria or yeast in your body.

my.clevelandclinic.org

Clinical Trial Implications

The findings of this pilot trial have important implications for clinical practice, particularly for individuals with MDD who do not achieve full remission with antidepressants alone.

Adding probiotic supplementation as an adjunctive treatment may offer a valuable and safe option to enhance therapeutic outcomes. Given probiotics’ relatively low cost and minimal side effects, it could be a feasible and accessible intervention for many patients.

Study Limitations

However, it is essential to recognize the limitations of this study. First, the trial had a relatively small sample size, and we need to interpret the findings cautiously until replicated in larger, more diverse populations.

Secondly, the specific probiotic strain, dosage, and treatment duration used in this trial may not be generalizable to all available probiotic products. We need additional research to identify the most effective probiotic strains and optimal treatment protocols for managing anxiety and depression symptoms in patients with MDD.

Third, adherence was evaluated through capsule count, which, while the most commonly used method in clinical trials, can lead to overreporting.

In conclusion, the pilot randomized trial published in JAMA Psychiatry suggests that probiotic supplementation used as an adjunctive treatment holds promise in reducing anxiety and depression symptoms in patients with a Major Depressive Disorder (MDD) who do not experience full relief from antidepressants alone.

Gut-Brain Axis

The study’s findings support the hypothesis that probiotics may positively influence the gut-brain axis and modulate key neurochemical pathways involved in mood regulation.

Sugar, the Gut, and Obesity: Revealing Findings You Should Know About.

medium.com

We need more study

Although further research is warranted, these results provide a stepping stone for future investigations in larger populations to establish the efficacy and safety of probiotics as adjunctive treatments for anxiety and depression in MDD.

Incorporating probiotics into the treatment landscape may broaden the options available to clinicians and improve outcomes for individuals struggling with MDD.

The randomized clinical trial used the equivalent colony-forming unit of a single serving of kombucha.

Conflicts of Interest

The Medical Research Council Industrial CASE Ph.D. funded the study. Studentship with ADM Protexin (supplier of the probiotics) as the industry partner and additional support from Freya Green.

Study author Dr. Nikolova has received grants from the Medical Research Council and ADM Protexin during the conduct of the study as well as personal fees from Janssen outside the submitted work.

The post Surprising Link Between Probiotics, Anxiety, and Depression appeared first on Medika Life.