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Author: Laura Petracek  At some point in our recovery, we must cope with pain and distress. Our pain can feel overwhelming at times. When we’re in emotional pain, the dimensions of time disappear. Even though it may seem overwhelming and unbearable, you can learn how to accept and tolerate distress with the help of distress tolerance skills from dialectical behavior therapy (DBT). With this approach, you can learn how to handle difficult situations with greater strength and resilience, rather than turning to negative behaviors. With the right support, you can find ways to manage the pain you may encounter and come out to the other side feeling better equipped to handle whatever comes your way.
There are two types of distress tolerance skills: crisis survival skills and radical acceptance. Crisis survival skills involve learning how to ride out an overwhelming situation, while radical acceptance helps us reduce misery and suffering by accepting life as it is. Radical Acceptance When you choose to radically accept a situation, that doesn't mean you have to remain stuck in it. It means you are owning your experience and making the choice to do what is most effective for you. It is a way of letting go so you can move on with your life, knowing that you can take positive steps to make positive change. You can choose to radically accept a situation while also working to change it - that's how we find balance and growth. A common example of radical acceptance is learning to accept a rainy day. Instead of getting caught up in all the negative emotions that come with bad weather, you simply accept that it's raining and move on. Crisis Survival One of recovery's biggest challenges is learning not to act on our urges. Crisis survival skills help the alcoholic or addict navigate a challenging situation without worsening it. In a crisis, it's important to have survival skills that can help you get through the tough times. When you're in pain, it's easy to make decisions based on emotion that will only make things worse. If you're feeling overwhelmed, but still have demands that need to be met, it's important to stay calm and motivated to resolve the issue. Here are some examples of crisis survival skills:
About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram
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Author: Laura Petracek  Distress tolerance is a crucial aspect of mental well-being, as it allows individuals to manage difficult and stressful situations in a healthy and effective way. In DBT, the STOP and TIPP skills are two effective tools for increasing distress tolerance and regulating intense emotions. These skills provide a simple and accessible framework for individuals to manage their emotions, reduce stress, and improve their overall mental health.
In this blog, we will delve into the details of the STOP and TIPP skills and how they can be effectively utilized to increase distress tolerance and improve mental well-being. Whether you are looking to manage intense emotions or simply improve your overall mental health, the STOP and TIPP skills are an excellent place to start. The STOP skill is an acronym that stands for: S - Stop: This step involves physically stopping what you are doing and taking a deep breath. T - Take a step back: This step involves taking a moment to distance yourself from the situation, so you can have a clearer perspective on it. O - Observe: This step involves paying attention to what is happening in your body and mind, including your thoughts, feelings, and physical sensations. P - Proceed mindfully: This step involves choosing a response to the situation based on your observation and what you want to achieve. The STOP skill is a useful tool for managing impulsive and intense emotions. By using this skill, you can give yourself a moment to calm down and respond to a situation in a more intentional way. The TIPP skills are another set of skills used in DBT that are focused on regulating emotions. The acronym TIPP stands for: T - Temperature: Raising or lowering your body temperature, for example, by taking a hot bath or going for a walk. I - Intense Exercise: Doing an intensely physical activity, such as running or weightlifting. P - Paced Breathing: Taking slow and deep breaths to calm down and reduce stress. P - Progressive Muscle Relaxation: Tensing and relaxes specific muscle groups to release tension in the body. These skills can be used to help manage intense emotions and improve mood. By using the TIPP skills, you can learn to regulate your emotions in a healthy and effective way. The STOP and TIPP skills are important tools in DBT that can be used to regulate emotions and improve mood. By using these skills, you can manage intense emotions in a more intentional and effective way, and improve your overall mental health and well-being. About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram Author: Laura Petracek  We all face decisions every day, from minor choices like what to eat for lunch to major life-changing decisions. Making decisions can be stressful and overwhelming, but it doesn't have to be. In this post, I'll discuss some effective decision-making strategies that can help you tap into your wise mind and make decisions that align with your goals and values.
Consider Your Values, Emotions, and Logic One helpful strategy for making decisions is to consider your values, emotions, and logic. Your values are the principles and beliefs that guide your behavior, while your emotions provide important information about what matters to you and what you're feeling. Logic allows you to evaluate the pros and cons of each option. To tap into your wise mind, take some time to reflect on your decision and consider how it aligns with your values. What matters most to you in this situation? Next, think about how you're feeling about the decision. Are you feeling anxious, excited, or unsure? Finally, evaluate the pros and cons of each option to determine which one aligns best with your values and goals. Use the "Pros and Cons" List Another effective decision-making strategy is to create a "pros and cons" list for each option. This can help you evaluate the potential benefits and drawbacks of each choice. Start by listing all of the potential advantages and disadvantages of each option, and then weigh them against each other. Which option has more pros than cons? Consider the Worst-Case Scenario When making decisions, it's natural to focus on the potential benefits of each option. However, it's also important to consider the worst-case scenario. What is the worst thing that could happen if you make this decision? How would you handle it if it did happen? By considering the worst-case scenario, you can make a more informed decision and feel more confident about your choice. Seek Feedback and Support Finally, don't be afraid to seek feedback and support from others when making decisions. Talking to a trusted friend or family member can help you gain a new perspective and consider different options. You can also seek feedback from a professional, such as a therapist or coach, who can provide objective advice and guidance. Making decisions can be challenging, but using these effective decision-making strategies allows you to tap into your wise mind and make decisions that align with your goals and values. Remember to consider your values, emotions, and logic, use the "pros and cons" list, consider the worst-case scenario, and seek feedback and support. By making informed decisions, you can create a more fulfilling and meaningful life. About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram Can AI chatbots truly provide empathetic and secure mental health support? Author: Laura Petracek  Source: Ismagilov/iStock AI technology has brought significant advancements in various fields, including mental health care. AI chatbots, designed to provide mental health support, have become increasingly popular as tools to assist individuals in managing their mental health.
These chatbots offer various services, from immediate crisis intervention to ongoing therapeutic conversations. However, despite their potential, AI chatbots also present several challenges. This post explores the opportunities and challenges of using AI chatbots for mental health. Enhanced Accessibility and Immediate Support One of the primary benefits of AI chatbots in mental health care is their enhanced accessibility and ability to provide immediate support. Traditional mental health services often require appointments, which can involve long waiting periods. In contrast, AI chatbots are available 24/7, offering instant support regardless of the time or location. This constant availability can be especially beneficial during moments of crisis, providing users with immediate assistance and resources. AI chatbots also have a global reach, making mental health support accessible to individuals in remote or underserved areas. According to the World Health Organization, there is a significant shortage of mental health professionals, particularly in low- and middle-income countries (World Health Organization, 2021). AI chatbots can help bridge this gap by offering support to those without access to mental health care. Several successful implementations demonstrate the potential of AI chatbots. For example, Woebot, a mental health chatbot, has been shown to effectively deliver cognitive behavioral therapy to young adults with symptoms of depression and anxiety (Fitzpatrick, Darcy, and Vierhile, 2017). Such examples highlight the potential of chatbots to provide scalable and accessible mental health care. Stigma Reduction and User Comfort Mental health stigma remains a significant barrier to seeking help. Many individuals avoid reaching out to mental health professionals due to fear of judgment or embarrassment. AI chatbots offer a private and anonymous space for users to express their feelings and thoughts without fear of judgment. This anonymity can encourage more individuals to seek help and engage in conversations about their mental health, potentially leading to earlier intervention and better outcomes. Research supports the notion that anonymity provided by chatbots can reduce stigma. A study by Smith and Anderson (2018) found that individuals are more likely to discuss sensitive issues when they feel their identity is protected. This can be particularly important for vulnerable populations who may be hesitant to seek help from human therapists due to social or cultural stigma. Moreover, the nonjudgmental nature of a chatbot can make users feel more comfortable sharing their thoughts and feelings. This can lead to more honest and open conversations, essential for adequate mental health support. Limitations in Emotional Intelligence and Ethical Concerns Despite their advantages, AI chatbots have notable limitations, particularly their ability to provide nuanced emotional support. Mental health issues are complex and deeply personal, often requiring a level of empathy and understanding that AI currently cannot replicate. While chatbots can offer essential support and information, they lack the emotional intelligence to fully grasp the subtleties of a user's emotions and experiences. This can result in responses that may seem generic or inappropriate, failing to effectively meet the user's needs (Miner, Milstein, and Hancock, 2017). Privacy and data security concerns are another significant challenge. Users share sensitive and personal information with these applications, and there is always a risk that this data could be compromised. Although reputable chatbot providers implement stringent security measures, every system must be fixed. Data breaches or misuse of information could have severe consequences for users, potentially exacerbating their mental health issues. The American Psychological Association emphasizes the importance of robust data protection measures in digital mental health tools to safeguard user privacy (American Psychological Association, 2019). Lastly, there is a risk that individuals may become overly reliant on chatbots for their mental health needs, potentially neglecting the importance of seeking professional help. Chatbots are not equipped to diagnose or treat severe mental health conditions, and relying solely on them could lead to missed diagnoses and inadequate treatment. A Journal of Medical Internet Research study pointed out that while chatbots can support mental health care, they should not replace professional diagnosis and treatment (Vaidyam and colleagues, 2019). Conclusion AI chatbots represent a significant advancement in mental health support, offering numerous benefits such as increased accessibility, reduced stigma, and cost-effectiveness. However, they also come with notable drawbacks, including limitations in empathy, privacy concerns, and the risk of over-reliance. While chatbots can be a valuable supplementary resource, they should not replace professional mental health care. By understanding both the opportunities and challenges of these tools, users can make informed decisions about their mental health support options and ensure they receive the appropriate level of care. References World Health Organization. (2021). Mental health workforce gap. Smith, A., & Anderson, M. (2018). Social media use in 8. Pew Research Center. Fitzpatrick, K. K., Darcy, A., & Vierhile, M. (2017). Delivering cognitive behavior therapy to young adults with symptoms of depression and anxiety using a fully automated conversational agent (Woebot): A randomized controlled trial. JMIR Mental Health, 4(2), e19. Miner, A. S., Milstein, A., & Hancock, J. T. (2017). Talking to machines about personal mental health problems. Journal of the American Medical Association. American Psychological Association. (2019). Privacy and confidentiality in the age of digital mental health tools. Vaidyam, A. N., Wisniewski, H., Halamka, J. D., Kashavan, M. S., & Torous, J. B. (2019). Chatbots and conversational agents in mental health: A review of the psychiatric landscape. Journal of Medical Internet Research, 21(11), e13216. About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram Author: Ella Ryan Asian American women experience unique challenges when it comes to body image, disordered eating, and accessing mental health care. These issues are shaped by a mix of cultural expectations, exposure to Western beauty ideals, and the impact of racism and sexism. Even though disordered eating is a serious issue in this group, it often isn’t fully understood by healthcare providers. The following sections will look into three main areas to better understand the problem: the sociocultural factors that influence disordered eating, the role of trauma and objectification, and the barriers that make it harder to get help, along with ways we can improve support and care moving forward.
1. Sociocultural Roots of Disordered Eating in Asian American Women Eating disorders and body dissatisfaction stem from a combination of colonization, changes in gender roles, urbanization in Asia, and the ideal beauty standard that emphasizes thinness in many Asian cultures (Tsong et al., 2023). Asian Americans have been objectified throughout history through colonization, military policies, and violence. In regions of U.S militarization, Asian women have been sexually exploited. Asian American women have been historically depicted as stereotypes, such as the ‘Dragon Lady’ or ‘Lotus Blossom,’ which portray how they have been reduced—both sexually and racially. While these stereotypes originated in earlier eras, they continue to persist in modern American media and social narratives, in which Asian women are still sometimes viewed as passive or obedient (Cheng et al., 2018). In many parts of Asia, the media continues to glorify extremely low body weights. For instance, there is a myth that 110 pounds is the ‘healthy’ standard, and this is often promoted by celebrities. As a result, Asian women, including those in the U.S., may internalize both Asian and Western ideals of beauty. This can be even more present for those feeling lost while navigating between American and Asian cultures. Studies have found patterns of Asian women receiving more criticisms of their bodies compared to other women in the U.S. Existing studies show that it is not Asian culture itself that poses a primary risk for eating disorders but cultural conflict (Tsong et al., 2023). 2. Trauma, Objectification, and Their Psychological Impacts Disordered eating and body image problems are affected by trauma resulting from racial and sexual objectification. Many women report that their struggles with body image and disordered eating began after experiences of racial and sexual oppression, reflecting a traumatic stress response. Body image and eating concerns in Asian American women haven’t been widely studied from the perspective of trauma, but early research suggests that the racial and sexual objectification of women can play a role in the development of these issues (Cheng et al., 2018). Asian American women’s bodies have been objectified, with certain features like eye shape being mocked. Racial and sexual objectification together contribute to body image concerns and disordered eating. Cheng et al. (2018) found a positive correlation between exposure to sexually objectifying media and eating disorder symptoms. Furthermore, this association was mediated through the internalization of sociocultural beauty ideals alone or through combinations of internalization, body surveillance, face surveillance, and body shame. A study in South Korea had similar findings of a positive correlation between exposure to sexually objectifying media and symptoms of disordered eating. This association was also mediated by the internalization of beauty standards and body-related concerns. Research on South Asian American Women, racial discrimination, and teasing about physical appearance was related directly to disordered eating. Therapists interviewed in another study reported that Asian and Asian American women with disordered eating often expressed a desire for more Western features, reflecting the impact of exclusion and marginalization (Cheng et al., 2018). Overall, these findings emphasize how racial and sexual objectification, both through personal experiences and media exposure, can have lasting psychological impacts on body image and eating behaviors among Asian American women. 3. Barriers to Care and Culturally Responsive Interventions Asian women are significantly less likely than white women to access mental health services. This disparity is partly due to experiences of gender and racial or ethnic discrimination, which contribute to lower satisfaction with the mental healthcare process (Appel et al., 2011). Tsong et al. conducted a study surveying Asian American women who were asked the reasons they had or had not sought help for disordered eating or body concerns. Participants reported barriers at three levels: personal, social, and structural. Personal barriers included viewing their concerns as a sign of weakness and feeling ashamed. Social barriers involved a lack of familial support or fear of disapproval. Structural barriers included cost, time constraints, and limited access to mental health services. Participants also noted the limited awareness of symptoms and treatment options, as well as stigma surrounding mental health. Additionally, some described turning to alternatives to therapy, such as self-help strategies or support from non-professionals. From this study, four main factors contribute to low service use: disordered eating literacy, stigma, a preference for self-reliance, and distrust of mental health professionals (Tsong et al., 2023). Another study showed that the use of alternative services played an important role in determining whether individuals with mental health disorders sought professional care. However, the impact of these alternative services differed depending on the person’s proficiency in English. These findings highlight that the broader issue of underutilization of mental health services among Asian Americans is shaped by factors such as access to other health services and immigration-related experiences (Le Meyer et al., 2009). Several improvements are needed to better support Asian American women struggling with eating disorders. Screening and assessment should go beyond diagnosable eating disorders to include disordered eating cognitions, such as the fear of weight gain and the importance placed on body shape ideals. Intervention programs are more effective if they address the disordered eating cognitions, teach cognitive monitoring and restructuring, and target negative body language. It is also important to provide culturally informed resources, equip women to speak with their families, and provide information on services like bilingual therapists. Clinicians should be informed of the cultural context, explore the client’s beauty standards and their sources, and provide education about treatment options (Tsong et al., 2023). Therapists should recognize that the intersecting impacts of racism, sexism, and objectification shape Asian American women’s mental health. They need to consider the full scope of trauma and how these experiences influence psychological symptoms. Therapists should also develop self-awareness about their own cultural values and assumptions, as these can affect clinical expectations and interactions. Furthermore, therapists should explore clients’ dissatisfaction with their ethnic physical features and investigate the roots of these feelings, including experiences of teasing or exposure to harmful media stereotypes (Cheng et al., 2018). Sources Appel, H. B., Huang, B., Ai, A. L., & Lin, C. J. (2011). Physical, behavioral, and mental health issues in Asian American women: Results from the National Latino Asian American Study. Journal of Women's Health, 20(11), 1703–1711. https://doi.org/10.1089/jwh.2010.2726 Tsong, Y., Ward, M. L., Dilley, A., Wang, S. C., & Smart, R. (2023). To seek help or not: Asian American women mental health services utilization for disordered eating and body image concerns. Asian American Journal of Psychology, 14(2), 155–165. https://doi.org/10.1037/aap0000270 Cheng, H.-L., & Kim, H. Y. (2018). Racial and sexual objectification of Asian American women: Associations with trauma symptomatology, body image concerns, and disordered eating. Women & Therapy, 41(3–4), 237–260. https://doi.org/10.1080/02703149.2018.1425027 Le Meyer, O., Zane, N., Cho, Y. I., & Takeuchi, D. T. (2009). Use of specialty mental health services by Asian Americans with psychiatric disorders. Journal of Consulting and Clinical Psychology, 77(5), 1000–1005. https://doi.org/10.1037/a0017065 Rejection from a friend, partner, or family member is a distressing experience. Author: Laura Petracek KEY POINTS
 Rejection from a friend, partner, or family member is a distressing experience. Source: Photo by Dexon Dave Silva Rejection sensitivity, a term coined by psychologist Geraldine Downey, refers to an individual's heightened sensitivity to perceived rejection or criticism in social situations. This phenomenon can have significant implications for mental health and interpersonal relationships. Research suggests that rejection sensitivity can stem from early experiences of rejection, neglect, or invalidation, which may contribute to hypersensitivity to social cues (Downey & Feldman, 1996).
The Impact of Rejection Sensitivity on Mental Health Numerous studies have linked rejection sensitivity to various mental health challenges, including anxiety, depression, and low self-esteem. Individuals with high levels of rejection sensitivity may experience chronic feelings of inadequacy, social anxiety, and avoidance of social interactions (Ayduk et al., 2003). Moreover, the constant fear of rejection can contribute to a negative self-image and persistent feelings of loneliness and isolation Rejection sensitivity can also significantly impact interpersonal relationships, leading to difficulties forming and maintaining close connections. Individuals with high rejection sensitivity may engage in self-protective behaviors such as avoiding emotional intimacy, preemptively ending relationships, or overreacting to perceived rejection, which can strain relationships and lead to conflict. (Mendoza-Denton et al., 2002). Effective Coping Strategies and Interventions Cognitive Restructuring: Cognitive-behavioral techniques such as cognitive restructuring can help individuals challenge and reframe negative thoughts and beliefs about rejection, reducing the intensity of emotional reactions. Through this process, individuals can develop a more balanced and realistic perspective on rejection, leading to greater emotional resilience. Emotional Regulation: Learning practical emotion regulation skills, such as mindfulness and relaxation techniques, can help individuals manage intense emotional responses triggered by perceived rejection (Berenson et al., 2009). Individuals can navigate challenging social situations with greater ease and composure by cultivating a greater awareness of their emotions and employing effective coping strategies. Communication Skills: Improving communication skills and assertiveness can empower individuals to express their needs and boundaries effectively in relationships, reducing misunderstandings and conflicts (Downey et al., 2000). Straightforward and assertive communication can foster mutual understanding and respect in relationships, helping mitigate rejection sensitivity's impact on interpersonal dynamics. Therapy and Support: Seeking therapy, particularly approaches such as dialectical behavior therapy (DBT) or acceptance and commitment therapy (ACT), can provide individuals with the tools and support needed to address underlying issues related to rejection sensitivity and improve overall mental well-being. Rejection sensitivity can have profound effects on mental health and interpersonal relationships, but it is not insurmountable. By understanding the underlying factors contributing to rejection sensitivity and employing effective coping strategies and interventions, individuals can learn to navigate social interactions more confidently and cultivate healthier, more fulfilling relationships. References Downey, G., & Feldman, S. I. (1996). Implications of rejection sensitivity for intimate relationships. Journal of Personality and Social Psychology, 70(6), 1327–1343. Mendoza-Denton, R., Downey, G., Purdie, V. J., Davis, A., & Pietrzak, J. (2002). Sensitivity to status-based rejection: Implications for African American students’ college experience. Journal of Personality and Social Psychology, 83(4), 896–918. Ayduk, Ö., Downey, G., Testa, A., Yen, Y., & Shoda, Y. (1999). Does rejection elicit hostility in rejection-sensitive women? Social Cognition, 17(2), 245–271. Berenson, K. R., Gyurak, A., Ayduk, Ö., Downey, G., Garner, M. J., Mogg, K., & Pine, D. S. (2009). Rejection sensitivity and disruption of attention by social threat cues. Journal of Research on Adolescence, 19(3), 491–505. About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram Changing your name can unlock new possibilities. Author: Laura Petracek KEY POINTS
 Source: Jon Tyson/Unsplash Names hold incredible power. They are among the first things people learn about you and often leave a lasting impression. The impact can be profound whether you're considering changing your name after a significant life event to align with your identity or for a fresh start. Changing your name might just catalyze change in many areas of your life, from personal identity to how others perceive you.
1. Create a New Identity Changing your name can signal a transformation, particularly if the old name is associated with negative experiences or a version of yourself that no longer fits. Some individuals make this change after significant life events such as marriage, divorce, gender transition, or relocating to a new place. For instance, transgender individuals often select names that better align with their gender identity, which can affirm their true selves. Research published in the Journal of Adolescent Health highlighted that using a chosen name significantly reduces depression and anxiety among transgender youth, illustrating the profound emotional impact of a name change; those recovering from trauma, such as leaving an abusive relationship, may change their name to reclaim power and rewrite their narrative symbolically. 2. Free Yourself From Labels Names often come with cultural, familial, or societal expectations that might not align with your aspirations. A name change allows you to redefine yourself, shedding limiting associations that no longer serve you. Celebrities often adopt stage names to craft distinct public identities; for example, Reginald Dwight became Elton John, and Stefani Germanotta transformed into Lady Gaga. These changes were more than just rebranding efforts; they enabled these artists to build unique personas that supported their goals. This principle holds for everyone: Changing your name can empower you to break free from stereotypes or inherited expectations. 3. Shift Psychological Factors That Shape Your Sense of Self A study in Psychological Science found that implicit egotism—an unconscious attraction to things that resemble ourselves, including our names—affects major life choices, such as where we live and whom we marry. Feeling disconnected from yourself may subconsciously limit your confidence or willingness to engage in certain activities. Changing your name can help shift this dynamic, enabling a more positive self-perception and openness to new opportunities. 4. Change How Others Perceive You Names are loaded with cultural and social assumptions. Unfortunately, studies have shown that individuals with "ethnic-sounding" names may face bias, particularly in the job market. A study by the National Bureau of Economic Research indicated that applicants with traditionally "white" names were 50 percent more likely to receive interview callbacks than those with African-American names. While changing a name to navigate such biases raises questions about authenticity and cultural identity, for some, it can serve as a strategy to mitigate discrimination and create more opportunities. 5. Symbolize Personal Growth Changing your name can accelerate personal growth. After overcoming challenges such as addiction or mental health struggles, taking on a new name may help solidify your sense of renewal and underscore your resilience. For those distancing themselves from toxic relationships or estranged family, a name change signifies letting go of a painful past and focusing on the future. This deliberate act can mark a turning point, reinforcing a mindset centered on hope and progression. Legal and Practical Considerations The process of changing a name comes with its own legal and social implications. Preparing for this transition means anticipating how friends, family, and colleagues might respond. Also, consider whether your choice will be respected and how comfortable you are explaining the change. Before proceeding, weighing these factors and understanding the potential risks and benefits are essential steps. Conclusion Your name is more than just what people call you; it's a cornerstone of identity. Changing it can be one of your most empowering decisions, offering renewed self-confidence, freedom from past limitations, and the opportunity to take control of your narrative. It’s not a decision to be taken lightly, but for some, the rewards—a fresh start, a deeper sense of alignment, and the affirmation of your true self—can be life-changing. Sources: Bertrand, M., & Mullainathan, S. (2004). Are Emily and Greg more employable than Lakisha and Jamal? A field experiment on labor market discrimination. American Economic Review, 94(4), 991–1013. Pelham, B. W., Carvallo, M., & Jones, J. T. (2005). Implicit egotism. Current Directions in Psychological Science, 14(2), 106–110 Chosen Name Use Is Linked to Reduced Depressive Symptoms, Suicidal Ideation, and Suicidal Behavior Among Transgender Youth, Russell, Stephen T. et al. Journal of Adolescent Health, Volume 63, Issue 4, 503 - 505 Author: Ana Norio Bran  2020 proved to be the year of many changes in the lives of so many people. Having to deal with a global pandemic was a tough situation for essential workers, children, and families. With so much uncertainty in the world, it became easier for many people to feel alone and isolated, with no one to turn to. As a result, there has been a negative impact on people’s mental health suffering from different stressors. People are understanding that to get through such a difficult period, putting their mental health first is the key. So what are people doing to improve their mental health in these times of crisis? The answer is simple - therapy. Misconceptions of Therapy When the idea of therapy comes to mind, some people still have a response shaped by stigma, thinking that you have to be “crazy” or “weak” to need therapy and that because you can’t fix it on your own, there might be something “wrong” with you. This thinking leads to fear and shame around seeking help. When the idea of therapy comes into someone’s mind, it can sometimes be seen as a scary thing. “Am I crazy?” or “Is there something wrong with me?” can be the first questions someone may ask themselves when considering seeking therapy. There can often be a societal stigma associated with having or acknowledging one’s mental health issues, and some may feel that they are considered “atypical” to society. When addressing one’s mental health it is viewed as a deviation from societal norms, people might feel ashamed for the way they are feeling, which prevents them from seeking professional help. Thankfully, attitudes towards mental health are changing for the better in today’s society. In a study conducted by the National Alliance of Mental Health, researchers found that 20.6% of individuals experience mental illness like anxiety and stressors of everyday life. While the prevalence of these issues has seen a steady increase since 2019, it has shown that only 1 in 20 people experience severe mental health issues. The misconception that only people with severe mental health issues can seek therapy is something that limits people from seeking help, but thankfully, we have seen that stigma being broken down. While therapy is known to target these specific areas, it also works with individuals suffering from anxiety and uncertainty, which many are experiencing in today’s climate. When increasing numbers of Coronavirus cases were first being published, people were reporting a negative effect on their mental health caused by anxiety and stresses of the world. Kaiser conducted a study in the United States in March of 2020, which found that 32% of people at the start of the lockdown were worried about their mental health, and within a week, it rose to 45%. This rise was due to many different issues including the future of current jobs, economic impact, and risk of exposure to Covid-19. These issues have shown individuals that they are not the only one’s dealing with these anxieties and uncertainties, many are in the same position. The pandemic has shown many people the importance of therapy and shown them that there is help. What is Therapy? Dr. Ryan Howes, Ph.D., ABPP, a clinical psychologist in California is an advocate for debunking misconceptions of what therapy entails. Seeking therapy can be used to improve your everyday life. Therapists use different techniques to better understand their clients to provide the best solutions to their problems. Therapy offers opportunities to self-reflect, and often the therapist will work alongside the client to come up with ways in which one can live a healthier and more productive lifestyle. Especially within this current global pandemic, therapists provide their skills to help clients with managing stressors of life and cope with the overwhelming amount of uncertainty they might have. Because there are numerous reasons why someone might want to consider therapy, there are different theoretical approaches that a therapist may use. Some of these include but are not limited to:
Depending on the reasons why someone is seeking therapy, the individual may want to do their research to determine which of these approaches (or others) may be the best fit for them. Although therapy where you lie on the couch, talk about your childhood and mother is still what some therapists do, and some are just there for a supportive ear, many therapists are focused on helping you to make changes to achieve your goals in the present, helping you overcome difficulties, and strengthen relationships in your life, so that you have others to turn to, rather than staying in therapy for years. Many providers will have a website or information listed about their approach online, where potential clients may learn more about their practice and find the therapist that is the right fit for their issues and goals. Therapy in Today’s Climate Most therapists have been working from home during the pandemic, which is one reason why teletherapy has become very popular. Teletherapy is remote therapy that is done through the use of technology to receive counseling in areas of an individual’s choice. This form of therapy is done in many ways including, by phone, messaging, and the most used to date, video-conferencing. Individuals are finding that this allows them to remain socially distanced but also stay connected virtually. There has been a sharp increase in remote therapies that are being offered remotely for individuals to get help and feel heard. While some consumers may be skeptical that remote therapy is as good as in person therapy, research has found that it is just as effective as in person. In a 2013 review in the Telemedicine Journal and E-Health, researchers found that video-conferencing therapy was just as effective for most parameters, like feasibility, outcomes, age, and satisfaction, which has continued to grow since then. Online therapy has shown many benefits including flexibility, convenience, affordability, and same confidentiality as with in person. Individuals can schedule a time that works best with their schedules to meet with a therapist without having to leave their homes. This gives therapists the chance to see individuals in a more comfortable environment and get a sense of who they are outside of an office setting. Research has also found that individuals are more likely to seek out remote therapy because of the affordable costs. With having to drive to and from the therapist’s office, the costs were higher for clients but now that there is a remote option, individuals are finding it easier to get a consultation at a cheaper price. As some therapists are going back to the office, they are finding that many of their clients are wanting to stay online because it is so convenient. It is important to remember that you don’t have to deal with your struggles alone. Licensed therapists are available and want to help you. Through therapy, it is important to discuss everything you might be going through and what you may feel comfortable sharing. By being open and willing to share, professionals will help you tackle them head-on through the therapy that best fits. Remote therapy is providing a greater opportunity for individuals to seek out professionals especially during the Covid-19 pandemic. Therapists are wanting to help you in any area that you might need counseling in and guide you through the whole process. Whether it is by phone, messaging, or video-conferencing, remote therapy is available to those wanting the opportunity to seek help. Sources: https://www.kff.org/health-reform/report/kff-health-tracking-poll-early-april-2020/ https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/reducing-stigma.html https://www.apa.org/topics/therapy/psychotherapy-approaches https://www.nhsinform.scot/tests-and-treatments/counselling-and-therapies/psychotherapy https://www.nami.org/mhstats https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral https://www.apa.org/news/press/releases/2010/01/psychodynamic-therapy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662387/
Author: IAP Staff  In April of 2021, the Centers for Disease Control and Prevention (CDC) declared that racism is a threat to public health in the United States. COVID-19 has re-illuminated that reality across the country in both the physical and mental health consequences of the pandemic. Communities of color have experienced a disproportionate number of COVID-19 cases, deaths, and mental illnesses during the pandemic. While the specific reasonings are layered, they are rooted in the United States’ historical systemic racism that the CDC warns of. In addition to disparities in access to quality preventive health care and treatment, racism has also fueled a deep-seated distrust of healthcare systems and governmental systems more broadly in many communities of color.
A few notable examples of medical racism throughout U.S. history include James Marion Sims, who has been called “The Father of Modern Gynecology” in the United States and was known to have come to many of his surgical learnings by experimenting on enslaved Black women without anesthesia or consent.[ii] Recent news reports have revealed what was already widely known throughout Native communities about atrocities and deaths that occurred at government-funded “residential schools” for Native youth throughout Canada and the United States.[iii] In the 1950s, physicians and researchers at Johns Hopkins University took the cells of a Black patient, Henrietta Lacks, without her knowledge or consent when she was being treated for cervical cancer and used them for decades following her death in the development of many medical advancements.[iv] All of these and the countless other known and unknown examples of institutionalized and medical racism throughout the history of the United States have resulted in an understandable distrust of American health systems amongst communities of color that continues through the present day. The pervasiveness and complexities around such racialized traumas [v] cannot be understated. We are seeing the consequences of such being repeated during the current pandemic with higher numbers of cases and deaths in communities of color.[vi] The mental health implications of the various stressors resulting from the COVID-19 global pandemic is no exception to this pattern of racial disparities in the United States. For so many people across the country, the life changes that resulted from the pandemic brought on new or more severe mental health challenges. In fact, it would likely be difficult to find many people whose mental health has not been impacted in some way -- big or small -- over the duration of the ongoing pandemic. Given the novelty of the circumstances stemming from the pandemic in modern times, the depths of the full mental health implications will take years for researchers to understand. However, initial studies already show increases in anxiety, depression, and other mental health issues. For example, a January 2021 survey by the U.S. Census Bureau found that four out of ten adults in the United States reported symptoms of anxiety or depression, compared to one out of ten adults who reported those symptoms prior to the pandemic in January through June 2019.[vii] Researchers are of course continuing to track these issues, but not surprisingly, initial studies have also found racial disparities in mental health challenges during the pandemic consistent with the CDC’s determination that racism poses a severe threat to public health in the United States.[ix] Some states, including Maryland and Connecticut, have reported disproportionate increases in suicide rates among Black residents during the early months of the pandemic.[x] In Maryland, suicide rates for Black residents doubled while rates for White residents dropped by half. Stressors such as job loss, food insecurity, deaths of loved ones, and disruptions to access to support services have disproportionately impacted people and communities of color throughout the pandemic.[xi] One survey published by the CDC found that Latinx adults reported higher levels of stress related to not having enough food or stable housing than did U.S. adults in other racial and ethnic groups.[xii] All of these stressors are compounded by the heightened racial stress for people of color during 2020-21, including increased attention to and pushback on racial violence from law enforcement agencies, shifts in immigration policies, and increases in racist violence against Asian Americans and Pacific Islanders throughout the pandemic, among others. Increased access to quality mental health treatment for people of color who have been disproportionately impacted by the various stressors of the COVID-19 pandemic will be an essential part of the collective recovery process for the nation. The CDC and other organizations have taken initial steps towards providing resources to increase awareness and accessibility. These issues are certainly challenging, but it is incumbent upon mental health practitioners to do their part by learning more about the issues, educating themselves on the cultural and historical context of race in this country, and ensuring that their services are culturally-informed. There is a steep hill to climb with mental health recovery from the COVID-19 pandemic, but any such efforts will be insufficient without attention to these issues. For additional information, please see the resources listed below and cited at the end of this post. Sources ● CDC: Racism and Health Information ● Mental Health America: BIPOC and LGBTQ+ COVID-19 Resources
[i] https://www.cdc.gov/media/releases/2021/s0408-racism-health.html [ii]https://www.history.com/news/the-father-of-modern-gynecology-performed-shocking-experiments-on-slaves [iii]https://www.usatoday.com/story/news/nation/2021/05/30/native-american-boarding-schools-abused-neglected-thousands-us/5263769001/ [iv] https://www.smithsonianmag.com/science-nature/henrietta-lacks-immortal-cells-6421299/ [v] https://www.mhanational.org/racial-trauma [vi] https://mhanational.org/bipoc-communities-and-covid-19 [vii]https://www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/ [viii]https://www.nimh.nih.gov/about/director/messages/2021/one-year-in-covid-19-and-mental-health [ix]https://www.hsph.harvard.edu/news/multimedia-article/covid-19-brings-persistent-racial-and-ethnic-disparities-to-focus-implications-for-population-mental-health/ [x] https://www.statnews.com/2021/05/07/as-the-covid-19-crisis-ebbs-in-the-u-s-experts-brace-for-a-long-term-impact-on-mental-health/ [xi]https://www.psychiatrictimes.com/view/mental-health-disparities-among-black-americans-during-covid-19-pandemic [xii] https://www.cdc.gov/mmwr/volumes/70/wr/mm7005a3.htm Author: Marisol Caldera  Have you ever felt nervous about asking someone a favor? Do you tend to fear the outcome you will experience if someone says “no”? The way we socialize is all due to a phenomenon in social psychology called egocentric bias. When we ask others for favors, some people can become stressed out and often feel anxious because we believe others will decline our requests. This then prevents us from making social interactions with others, as we are afraid of being rejected or judged. This is a completely normal experience, as almost every person is taking a risk when trying to ask others for a simple favor or task. Egocentric bias plays an influential role in our social tendencies because it keeps the focus more on your perception instead of the other people you are interacting with while in a social situation. Imagine ordering your favorite dish at a restaurant, but they end up getting your order completely wrong. You want to ask the waiter to take the dish back to the chef and bring what you had originally asked for, but you are too nervous to ask the server to fix the dish because you believe they will say “no”. This is an example of your egocentric bias taking over in social interaction. You cannot perform the simple task of asking for the correct dish because you are more afraid of how the waiter will react to your request. This unveils how effortlessly and impactful egocentric bias can play a part in the simplest tasks that take place in your everyday life. In the podcast, “The Influence You Have: Why We Fail to See Our Power Over Others,” Vanessa Bohns, a professor of Organizational Behavior at Cornell University, explains her extensive research on egocentric bias. In her work, Professor Bohns will typically begin an experiment by asking her research assistants how many people they expect to comply with their experiment before their research begins, and the results were shocking. In one particular experiment, Professor Bohns requests her research assistants to ask strangers if they could agree to go along with an unethical task. The task consisted of asking people to vandalize library books and writing the word “pickle” onto the pages. The participants in the study hypothesized that only 28% of the people they solicited would agree to the immoral requests. After the experiment, data revealed that 64% of the people who were asked to vandalize the library books ended up agreeing to do so. This actively demonstrates that we tend to underestimate who will comply with our requests, thus triggering our egocentric bias. We automatically assume that people will react negatively to our requests, which causes us to feel anxious when in reality, they are more likely to say “yes” than we realize. What we do not realize is that egocentric bias limits the consideration we have of other people's points of view. We fail to see how the other person in a social interaction feels. To give you an idea, imagine the point of view of a waiter at a restaurant. Part of the waiter’s job is to be concerned about your experience and they want you to let them know if there is an issue with your order. Egocentric bias blinds your perspective, making it easy to assume that others will react negatively, while that may not be the case - and in fact, that may just be a projection coming from within ourselves and our own insecurities. Due to social norms, we tend to feel uncomfortable when saying “no” to others, making it less likely for your waiter to decline your request. People want to be viewed as good, so when we say “no” we start to feel guilt. Our egocentric bias makes us focus on our guilt, thus making us agree to tasks. Some may know this experience as “guilt-tripping”. In reality, both you and your waiter are being affected by your own egocentric bias. Next time you want to ask someone for a favor and you are too afraid, just take a few deep breaths, and ask. Most likely the person will say yes, as they might feel more willing to comply because they feel the need to help others. Some people will even agree just because they want to look like a good person in front of society. Supposing that you still do not feel comfortable asking someone for their assistance, you may want to take into account how the other person might feel. If you hold back on asking a favor, due to your concern of being rejected, you will never know the outcome. That person might have been more willing to go along with your request than you realize. Do not underestimate the influence you have on others as their answer may be surprising. You hold more power than you think. Sources: Vedantam, Shankar et al. “The Influence You Have: Why We Fail to See Our Power Over Others.” Hidden Brain A Conversation About Life’s Unseen Patterns, NPR, 24 February 2020,https://www.npr.org/2020/02/20/807758704/the-influence-you-have-why-were-blind-to-our-power-over-others
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