My current project is tentatively titled, The Lives We Didn’t Live: The Psychology of Regret. I’m looking for personal accounts on regret. Specifically, tell me if you have any regrets and what your biggest regrets are.
The sun was setting over a remote beach, we were out of water, there was no cell service, and walking wasn’t an option.
A few hours earlier, none of that seemed possible. Looking back, I realize this experience taught me more about service than any professional training ever did.
When I think of service, I think of helpers. Not just professionals—nurses, doctors, social workers—but caregivers and everyday Good Samaritans.
Some of the best people I know live in Ecuador. We can’t really speak—I don’t know Spanish, and we stay in touch through Facebook—but that hasn’t changed what they are to me: not just saviors, but lifelong friends.
…
As it happened, my partner and I were traveling in Ecuador and the Galápagos. We were on the island of San Cristóbal and had separated from our group. Not sure how we wanted to spend the day, we decided to go hiking.
There was a trail leading to a beach marked by a small sign warning that it was “advanced.” I brushed it off. In the United States, “advanced” just means it’s not wheelchair accessible. And this was before my stroke. I considered myself more than capable.
At first, it seemed like an easy decision. The path was flat, winding through dense foliage. Sunlight broke through in flashes, catching on the water below. We walked comfortably, unhurried, with the kind of quiet confidence that comes from assuming you know what you’re doing.
Then the path changed.
Abruptly, it turned rocky. The air felt heavier. We were sweating, and it hit us at the same time—we had one half-full bottle of water between us and no sunscreen.
Past the Point of Turning Back
The trail became unstable. I was slipping, catching myself, adjusting with every step. And still, the signposts kept appearing, each one promising the same thing: the next scenic point was just 2 km away. Five minutes.
Five more minutes? Fine. I can do five more minutes.
And the signs kept coming. Each one said we were almost there. Each one was wrong.
We kept going.
I told myself the trail must loop—that once we reached the beach, we wouldn’t have to turn around. That it would all make sense once we got there. Iguana Beach, where black iguanas bob in the waves, felt close enough to justify continuing.
My partner was fine. I wasn’t.
We occasionally stepped aside to let the actual “advanced” hikers pass. In brief exchanges, we learned the truth: the trail wasn’t a loop. We would have to go back the way we came.
I needed water. We hadn’t even had breakfast. Still, I kept going. Stubbornness can look a lot like endurance.
The terrain worsened. Small rocks gave way to boulders we had to climb. The shade disappeared. The sun wasn’t filtering through the trees anymore—it was direct, relentless. I was wearing dark clothes that absorbed the heat. I could feel it on my skin, sharp and constant.
We ran out of water.
And still, at my insistence—out of breath, but pushing—we climbed to the top and reached the beach.
It was breathtaking. The iguanas looked prehistoric, rising and falling with the waves like something ancient and indifferent.
I’m Not Okay
But something was off.
I didn’t feel sick exactly. Just… wrong. Lightheaded. Distant. Sounds felt muted, like I was underwater. My body felt weak in a way that didn’t match the effort.
I told myself I was fine. I knew I wasn’t.
I started thinking ahead—where we could stop, where we could rest. Whether we could stay there until morning. The idea of camping crossed my mind, followed immediately by the reality of it. Insects. Crabs. Terrifying.
“We need to go now or we’re not going to make it before dark,” my partner said.
I could see fear in his eyes.
I tried to pull something from myself—anything. The same stubbornness that got me up the mountain. But there was nothing left to draw from.
Now I felt sick.
My breathing came in short, uneven bursts. My heart pounded in my ears. I felt like I might vomit. I wanted relief—something immediate and physical. A cold shower. A slap to the face. Anything.
Instead, I lay down on a large rock.
I asked my partner to call EMS. No service.
People passed by. Some offered water. Others asked, hesitantly, what we were going to do. Then they kept walking.
The young woman with them offered me a snack, speaking gently, but my mouth was too dry. I couldn’t chew. I had forgotten how to eat in that moment. I could barely respond.
Carrying me didn’t last. The terrain made it impossible. So they adjusted. They positioned me between them and had me wrap my arms over their shoulders.
They half-carried, half-dragged me down the trail. My feet touched the ground occasionally, catching a step when they could. The rest of the time, they moved me.
We reached a large cove—the same one we had passed before.
My partner began speaking with the young men in Spanish. I couldn’t understand the words, but I recognized the tone. Something had changed.
I was right to be alarmed.
Swimming Against the Clock
The plan was simple and terrifying: I would get in the water and swim across with help. At the pace we were moving, the sun would set before we could make it around the cove.
I am about as “advanced” a swimmer as I am a hiker.
They guided me toward the water. I nearly slipped on the rocks on the way down.
On the far side, a group of people turned. A few of the men swam out to us with a boogie board attached to a rope.
I held on as they pulled me through the water toward the dock.
The current was stronger than expected. The distance, longer. Even he couldn’t have made it across.
My partner and the other Samaritans were waiting when we reached the other side. Without me, they had moved quickly.
The sun was setting as we made it back down.
Beyond the Rescue
They stayed with us. Helped us find a taxi. Made sure we were okay before they left.
The water had shocked my system enough to pull me out of the worst of it. Otherwise, it might have progressed to heat stroke. Later, I realized they likely knew exactly what they were doing.
We stayed in touch afterward. One of them coaches a kids’ soccer team. It’s specifically for troubled youth. It almost seemed like fate as my partner and I both work with troubled individuals. We sent a donation, and happily, they were able to get new uniforms.
If they hadn’t been there—at that exact place, at that exact time—the outcome could have been very different.
That experience changed how I think about service. It isn’t limited to professions or titles. It shows up in moments, in decisions, in people who step in without being asked.
For years, I assumed service meant having the right credentials, the right job title, or the right training. But on that day, service looked much simpler. It looked like noticing someone in trouble and deciding not to walk away.
Final Thoughts
What unsettled me most wasn’t the danger. It was how hard it was to accept help.
I’ve built a life around being the helper. Giving feels natural. Receiving feels foreign. I felt embarrassed.
But those strangers did something I don’t always do myself: they helped without hesitation, without recognition, without needing anything in return.
When I had my stroke, what rose to the surface wasn’t my job title or my salary, but my core values. Values are what really mattered and helped me to heal.
One of the first steps to finding your purpose is identifying what matters most to you. A helpful way to do this is by defining your core values. and a great place to start is by asking yourself, “What do I want?” But before you do, let’s define and clarify what values are and compare them to morals and ethics.
Values vs. Morals vs. Ethics
How do we define values, and how do they differ from morals or ethics? And why are they important?
A value is a principle or belief that helps guide your decisions and shape your life. Psychologists Sagiv and Schwartz describe values as broad life goals that guide our actions across situations. In other words, they’re the threads that tie our choices together. Values influence what you see as useful, desirable, or important. Unlike morals, values are ones you consciously choose.
Morals, on the other hand, are often shaped by religion, culture, or society’s expectations about right and wrong. These can vary widely across the world. For example, polygamy is accepted and legal in many Middle Eastern and African countries while in most Western nations it’s considered immoral and illegal. Conversely, same-sex marriage is recognized as moral and legal in much of Western Europe, North America, and parts of Latin America, but remains criminalized and viewed as immoral in some African, Middle Eastern, and Asian countries.
Values and morals can overlap. For instance, you may personally value honesty, which also aligns with a common moral standard that lying, cheating, and stealing are wrong. Think of a value as your personal compass—something you deliberately carry with you to navigate life.
Ethics, in contrast, are more formalized. They are usually written codes or systems of conduct that apply values and morals in structured settings. Ethics often come into play in professions and organizations. In my field we follow the ACA Code of Ethics (American Counseling Association, 2014), which provides a framework for decision-making that protects clients, supports counselors, and upholds the standards of the profession. Similarly, most workplaces maintain their own ethical guidelines or codes of conduct.
Morals = Cultural compass (what society says is right/wrong)
Ethics = Applied compass (how we act when choices get tricky)
Common Mistakes When Identifying Values
Also, when defining your core values, there are a few common pitfalls to watch out for.
First, don’t confuse values with strengths. Here’s the difference: “I’m good at math” is a strength. “I value learning” is a value. One is about what you can do; the other is about what matters to you.
Second, beware of mistaking external validation for values. For example, “I value being admired” isn’t really a value—it’s a craving for approval. It’s fragile, because the moment admiration disappears, so does the sense of meaning.
Third, identifying your authentic values can be challenging because inherited values often feel like your own. That’s why it’s worth asking, “Where did this value come from? Is it genuinely mine, or did I inherit it from my parents, culture, or profession?” (That said, an interesting study indicated that some personal beliefs and morals actually stem from genetics. Researchers in 2019 found that while parents can encourage their children to develop into responsible, conscientious adults, underlying genetic factors also play a role in shaping these traits.)
And fourth, there’s the “should” trap: picking values because they sound noble or expected. Avoid choosing values because they seem admirable or socially acceptable, or that are expected of you rather than values that reflect who you are.
Values are important because they help to define not only how you live, but who you are. Take Nelson Mandela. He chose forgiveness over revenge. After 27 years in prison, Mandela emerged with every reason to cling to anger. Instead, he chose reconciliation as a guiding value, helping dismantle apartheid (a system of legally enforced racial segregation) without plunging South Africa into civil war. Mandela said, “It is in your hands to create a better world for all who live in it.”
Exercise: Find Your Core Values
Following is a list of common values. Read through the values and select your top 10. Next, narrow your list down to five. Repeat this until you’ve narrowed your list to three values. These are your top guiding values in life, your core values. Write your own definition for each core value. This will help to further define what they mean to you. Below is a printable version of the list.
The goal here is start practicing your values instead of just thinking about them. Over the next week, pick one of your core values or any value from your top 10, one that feels relevant now, and find a way to “live your value” by practicing it in everyday situations. First, define what this value looks like. Ask yourself, “What does this value actually look like in my life?” Don’t overwhelm yourself; pick one small, specific action per day. Do it even when you don’t feel like it. At the end of the week, look back and reflect. Do you notice any patterns?
Example: Living a Value
Let’s say one of your core values is kindness.
First, define what kindness means to you. For one person, kindness might mean being patient with others. For another, it might mean offering support when someone is struggling.
Next, choose one small action each day that puts that value into practice:
Monday: Send a text to check on a friend.
Tuesday: Let someone merge into traffic without getting frustrated.
Wednesday: Thank a coworker for something they did well.
Thursday: Listen without interrupting during a conversation.
Friday: Leave a positive review for a local business.
Saturday: Volunteer for an hour or help a neighbor.
Sunday: Practice self-kindness by speaking to yourself as you would a friend.
Notice that none of these actions are dramatic. That’s the point. Values are usually expressed through small, consistent behaviors. The goal isn’t perfection. The goal is alignment—bringing your actions a little closer to what matters most to you.
Final Thoughts on Core Values
Values are not just something you believe. They’re something you do. If a value never shows up in your behavior, it’s not guiding your life. It’s just an idea.
Core values only become real when they influence the choices you make, the habits you build, and the way you treat yourself and others. They reveal themselves not in what you say is important, but in what you consistently prioritize, especially when doing so is difficult or inconvenient.
By now, you should have a clearer sense of what matters to you—not in theory, but in practice. Values aren’t something you identify once and then forget. They require ongoing attention. As life changes, they help you make decisions, navigate uncertainty, and stay aligned with the person you want to become. They serve as a compass, pointing you toward a life that feels authentic and meaningful.
What’s been happening in the world of addiction and mental health?
While most of us have been distracted by the nonstop noise cycle, science hasn’t stopped. Research is still moving forward. Studies are still being conducted. Progress, while slower than we’d like, is still happening.
This piece highlights some of the more recent developments in substance use and mental health. It’s not meant to be comprehensive, but it is meant to shift your attention.
Because while it may feel like everything is unraveling, there are still people doing the work. Quietly. Consistently. Looking for better ways to understand addiction, improve treatment, and move outcomes forward.
Turn off the news for a few minutes. Mental health research 2026 is worth paying attention to.
Mental Health Research 2026
Aging Without Decline: Insights from SuperAgers
A rare group of adults over 80, known as “SuperAgers,” are challenging long-held assumptions about cognitive decline.
With memory performance comparable to individuals decades younger, their brains appear to either resist or compensate for the changes typically associated with Alzheimer’s disease. Decades of research suggest that this isn’t random.
SuperAgers tend to share specific characteristics, including strong social engagement and distinct neurobiological features that may help preserve brain function.
Researchers are paying close attention. Understanding what sets these individuals apart could inform new approaches to slowing, delaying, or even preventing dementia.
Citation: Northwestern University. (2026, April 23). These 80-year-olds have the memory of 50-year-olds. Scientists now know why. ScienceDaily. Retrieved April 24, 2026 from www.sciencedaily.com/releases/2026/04/260423022006.htm
When Mental Clarity Boosts Productivity—Until It Doesn’t
Feeling mentally “on” isn’t just subjective. It has measurable effects on what you get done. Research shows that on days when thinking is sharper, people tend to set more ambitious goals and are more likely to follow through. That cognitive edge can translate into roughly 40 additional minutes of productive time.
There’s a limit, though. Sustained overexertion erodes that advantage, and performance begins to decline.
Extra virgin olive oil may support brain health through its effects on the gut. In a two-year study, individuals who consumed extra virgin olive oil showed better cognitive performance and greater gut microbiome diversity compared to those using refined olive oil. Researchers also identified specific microbial patterns associated with these benefits.
These findings suggest that higher-quality olive oil may be a simple, accessible way to support cognitive function over time.
Citation: Universitat Rovira i Virgili. (2026, April 18). Scientists say this type of olive oil could boost brain power. ScienceDaily. Retrieved April 24, 2026 from www.sciencedaily.com/releases/2026/04/260417224527.htm
Artificial Neurons Move Closer to Brain Integration
Engineers at Northwestern University have advanced efforts to interface machines with the human brain by developing printed artificial neurons capable of communicating with biological ones. These flexible, low-cost devices generate lifelike electrical signals that can activate living brain cells, a capability demonstrated in mouse brain tissue.
This work represents a meaningful step toward more seamless integration between electronic systems and neural circuits, with potential implications for neuroprosthetics and brain repair.
Medicinal Cannabis and Mental Health: What the Evidence Shows
The largest review of medicinal cannabis to date found little evidence that it effectively treats anxiety, depression, or PTSD, despite widespread use for these conditions. Researchers also raised concerns that cannabis may worsen mental health in some cases, with potential risks including psychosis, substance dependence, and delays in accessing evidence-based care.
Some limited benefits were observed for conditions such as insomnia and autism, though the supporting evidence remains weak and inconsistent. These findings are prompting increased calls for tighter regulation and more rigorous research as cannabis use continues to expand.
Vagus Nerve Stimulation Shows Lasting Effects in Treatment-Resistant Depression
Researchers report that vagus nerve stimulation (VNS) may offer sustained relief for individuals with long-standing, treatment-resistant depression. Many participants in the study had lived with depression for decades and had exhausted multiple treatment options.
Those who showed improvement after one year were highly likely to maintain or even build on those gains over at least two years. Notably, some individuals who did not respond initially experienced meaningful improvement with continued treatment.
These findings suggest that VNS may provide a durable, longer-term option for individuals who have not benefited from conventional interventions.
Citation: WashU Medicine. (2026, January 20). Patients tried everything for depression then this implant changed their lives. ScienceDaily. Retrieved April 24, 2026 from www.sciencedaily.com/releases/2026/01/260120000328.htm
Intensive Meditation Produces Whole-Body Changes
A single week of intensive meditation and mind-body practices was associated with measurable changes in both brain and body function. Researchers observed improved neural efficiency, enhanced immune signaling, and increases in endogenous compounds linked to pain regulation.
The intervention was also associated with markers of neuroplasticity, including signs of neuron growth and strengthened connectivity across brain networks. Notably, some of the observed brain activity patterns resembled those reported in psychedelic states, despite the absence of any pharmacological intervention.
Scientists are investigating a new approach to capture the therapeutic potential of psychedelic compounds while minimizing their psychoactive effects. Researchers have developed modified versions of psilocin—the active metabolite of psilocybin—that continue to act on serotonin pathways implicated in depression and other neuropsychiatric conditions.
Early findings suggest these compounds may retain antidepressant-relevant mechanisms while producing substantially fewer psychedelic-like effects, raising the possibility of more accessible and tolerable treatment options.
Citation: American Chemical Society. (2026, March 8). A new “magic mushroom” drug could treat depression without psychedelic hallucinations. ScienceDaily. Retrieved April 24, 2026 from http://www.sciencedaily.com/releases/2026/03/260307213232.htm
Scientists have developed a gene therapy designed to reduce pain at its source in the brain without the addictive risks associated with opioids. Using AI-driven mapping of pain-processing pathways, researchers created a targeted mechanism that suppresses pain signaling while preserving normal sensory function.
In early studies, the approach produced sustained pain relief without the side effects typically seen with opioid use. If replicated in larger trials, this strategy could represent a significant step toward safer, non-addictive pain management.
Citation: University of Pennsylvania School of Medicine. (2026, March 28). This new therapy turns off pain without opioids or addiction. ScienceDaily. Retrieved April 24, 2026 from www.sciencedaily.com/releases/2026/03/260328043558.htm
Cocaine Addiction and Lasting Brain Changes
Cocaine addiction is not simply a matter of willpower. It reflects persistent biological changes in the brain. Researchers at Michigan State University found that repeated cocaine use alters communication between the brain’s reward circuitry and the hippocampus, a region central to memory and learning.
A key mechanism involves the accumulation of the protein DeltaFosB, which acts as a molecular switch. As levels increase with continued drug exposure, it changes gene expression in neurons, reinforcing drug-seeking behavior and making cravings more entrenched over time.
These findings further support the view of addiction as a neurobiological disorder shaped by durable changes in brain function.
GLP-1 Drugs Show Promise in Reducing Addictive Behaviors
GLP-1 receptor agonists, originally developed for diabetes and obesity, may also influence addictive behaviors by acting on the brain’s reward circuitry. Early studies suggest these medications are associated with reductions in alcohol use, opioid seeking, and nicotine consumption.
Although the evidence is still emerging, researchers believe GLP-1–based treatments could represent a novel approach in addiction care by targeting underlying neurobiological mechanisms rather than behavior alone.
Citation: The Endocrine Society. (2025, October 26). Weight-loss drugs like Ozempic may also curb drug and alcohol addiction. ScienceDaily. Retrieved April 24, 2026 from www.sciencedaily.com/releases/2025/10/251026021746.htm
Exercise as a Potent Intervention for Depression and Anxiety
A large-scale review of global research indicates that exercise—particularly aerobic activities such as running, swimming, and dancing—can significantly reduce symptoms of depression and anxiety. Across diverse populations ranging from adolescents to older adults, physical activity was consistently associated with meaningful improvements in mental health.
In some cases, the effects were comparable to, or exceeded, those of medication and psychotherapy. These findings highlight exercise as a powerful, accessible intervention that can play a central role in mental health treatment.
Despite the constant noise, mental health research 2026 shows that addiction and mental health science is steadily advancing. New findings are refining how we understand the brain, challenging assumptions (like cannabis as treatment), and expanding options—from exercise and meditation to emerging interventions like VNS, GLP-1 drugs, and gene therapy. Together, this work points to a more precise, biologically grounded, and increasingly hopeful future for treatment and recovery.
All about social anxiety, including triggers, symptoms, risk factors, and treatments, plus 7 strategies for coping with “in-the-moment” social anxiety.
In this post, I’ll define and describe social anxiety, list its triggers and risk factors, and discuss treatment options as well as coping strategies for overcoming social anxiety disorder.
Alternatively, you can watch the YouTube version below:
Anxiety’s Adventures in Social-land
With social anxiety, every social interaction is an adventure of sorts; you’re in “flight-or-fight” mode, prepped to face the danger that lies ahead… which is telling the waiter what you’ll have for dinner. Once again, your sneaky brain has tricked your body into preparing for a battle when you only need to answer the question, “Would you like fries with that?”
This article is written from both a professional and personal point of view, as I was extremely shy as a child and struggled with social anxiety in adolescence and as a young adult.
What Is Social Anxiety?
People with social anxiety disorder (SAD) experience a persistent fear of social situations in which they fear they’ll be scrutinized and humiliated. This fear leads to avoidance, impacting their ability to make friends, go to school, get a job, and be successful at work.
Examples of anxiety-provoking triggers include:
Walking into an unfamiliar place such as a gas station or store
Using a public bathroom when someone else is there
Being asked to self-introduce in front of a group
Entering a room full of people
Eating in public
Having to ask for directions or help
Speaking with an authority figure
Giving a presentation
Going on a date
Using public transportation
Being the center of attention
It convinces you that every situation will have a terrible outcome. It convinces you that everyone sees you in the worst light.
A distinguishing characteristic of social anxiety is that the anxiety response is disproportionate to the trigger or event. For example, while it’s normal to feel somewhat anxious before making a speech or meeting your significant other’s parents for the first time, it’s not normal to experience intense fear or distress.
The following are signs of social anxiety:
Blushing
Sweating
Stuttering
Rapid heartrate
Avoiding eating and/or drinking in public
Avoiding using public restrooms
Limiting eye contact
Submissiveness
Speaking in a soft or slow voice
Rigid body posture
Self-medicating with alcohol or other substances (e.g., drinking before a party to alleviate anxiety symptoms)
Diverting attention to others
Coming off as arrogant or aloof
Being highly controlling of the conversation
Hoarseness or vocal changes when speaking
Feeling restless or irritable
Fidgeting
Presenting with extreme poise
Increased empathy
Social anxiety is often misunderstood and underrecognized. SAD is different from simply preferring to avoid social events. People with social anxiety may enjoy social gatherings where they feel comfortable and safe, such as with close friends or family members. However, they may avoid other enjoyable social events due to their anxiety.
Social anxiety disorder can feel like being under a spotlight. The spotlight is uncomfortable and the person with SAD may go to great lengths to avoid it and not “get caught.” A person with social anxiety feels embarrassed about being embarrassed.
Nobody realizes that some people expend tremendous energy merely to be normal.
Albert Camus
Additionally, people with SAD may not seem anxious, even to those who know them well. This is because they have learned to hide their anxiety or disguise it as something else, such as disinterest or aloofness. They may become withdrawn or overcompensate for their anxiety by being overly talkative and dominating the conversation. They may seem the opposite of anxious, completely poised or arrogant even, having trained themselves to not appear anxious.
Who Is at Risk for Developing Social Anxiety?
In the United States, social anxiety disorder affects approximately 7% of the population, with higher rates in women and younger adults. Rates of SAD decrease with age.
The typical onset of social anxiety disorder is in childhood between the ages of 11 and 13. It often starts as shyness but can also develop in response to a significant humiliating event, such as being bullied or having an accident in public. Although less common, SAD can develop in adulthood, usually in response to stress or a major life change.
There are a number of risk factors that contribute to the development of SAD including:
Genetics: People with a family history of SAD or other anxiety disorders are more likely to develop the condition themselves.
Environmental factors: Parents who act anxious or nervous are modeling this for their children.
Personality: Children who tend to be nervous or shy in new situations as well as children who fear rejection or punishment are more likely to develop social anxiety. A tendency to experience negative emotions, poor self-concept, and introversion are also associated with SAD.
Perfectionism: There is an association between perfectionism and SAD. Some people with SAD attempt to hide their symptoms by presenting as perfectly as they can.
How Is Social Anxiety Treated?
Treatment interventions for social anxiety disorder include medication and psychotherapy.
Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are first-line pharmacological treatments for SAD. Another type of medication, beta-blockers (e.g., propranolol), can be prescribed to treat the physical symptoms of anxiety. They work by blocking adrenaline, which reduces a person’s heartrate and helps with tremors.
Cognitive behavioral therapy (CBT) and exposure therapy are effective therapeutic approaches for managing SAD, especially when combined with medication.
Complementary treatment interventions include exercise and mindfulness-based interventions.
In-the-Moment Coping Strategies for Social Anxiety Disorder
If you have social anxiety, there are a number of in-the-moment coping strategies that can help you manage your anxiety. Here are a few examples:
Self-talk: Talk to yourself in a positive and reassuring way. Tell yourself that whatever you’re facing can’t hurt you. (And you won’t die from embarrassment.) You can also try repeating a mantra to yourself, such as “This is nothing I can’t handle” or “I’ve been through worse and survived” to get yourself through the situation.
Remind yourself that everyone makes mistakes: When you feel embarrassed about something you said or did, remember that everyone makes mistakes or experiences social awkwardness from time to time. And don’t forget how quickly people forget. Hours or even minutes from now they’re not going to be thinking about you, so don’t dwell on it or let it ruin your day.
Learn to laugh at yourself: Laughing at yourself can help you to take yourself less seriously and to see the humor in the situation. This can help to reduce your anxiety by making you feel more relaxed.
Talk about it: Although it may seem counterproductive, some people find it helpful to purposely bring attention to their symptoms and/or condition. This takes the power away from your anxiety. For example, before a presentation lead with, “Bear with me, public speaking makes me anxious” or if you’re worried about blushing say, “I’m little anxious right now so I might blush.” You’ll find that most people are sympathetic.
Play the “so what” game: This is a helpful strategy for challenging your negative and/or distorted thoughts. When you’re feeling anxious, ask yourself, “So what?” What’s the worst that could happen? Once you’ve identified the worst-case scenario, you’ll realize that it’s not as bad as you thought it was.
“Dim” the spotlight: This is an avoidance strategy, not a long-term solution, but it can help you survive when you’re overwhelmed. Try to find ways to make yourself less noticeable. This could mean standing behind a podium, sitting instead of standing, or (literally) dimming the lights. You may actually build confidence this way to the point where you no longer need to make yourself less noticeable.
Bring a buddy: Sometimes it can be helpful to have someone with you for moral support. If you’re going to be in a social situation where you’re feeling anxious, have a friend or family member tag along. This can help you to feel more confident and less alone.
There is no one-size-fits-all approach, so experiment until you find what helps you the most.
To conclude, social anxiety disorder can be debilitating, but there are effective treatments for SAD as well as coping strategies for managing symptoms. You may have SAD, but that doesn’t mean you are SAD.
Be kind to yourself. Have self-compassion. Forgive yourself for mistakes and forgive your brain for betraying your body. You have social anxiety. So what? With time and effort, you can remake yourself and overcome.
References
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.).
Evans, R., Chiu, K., Clark, D. M., Waite, P., & Leigh, E. (2021). Safety behaviours in social anxiety: An examination across adolescence. Behaviour Research and Therapy, 144, 103931. https://doi.org/10.1016/j.brat.2021.103931
Gilboa-Schechtman, E., & Shachar-Lavie, I. (2013). More than a face: a unified theoretical perspective on nonverbal social cue processing in social anxiety. Frontiers in Human Neuroscience, 7, 904. https://doi.org/10.3389/fnhum.2013.00904
Li, J., Cai, Z., Li, X., Du, R., Shi, Z., Hua, Q., Zhang, M., Zhu, C., Zhang, L., & Zhan, X. (2021). Mindfulness-based therapy versus cognitive behavioral therapy for people with anxiety symptoms: A systematic review and meta-analysis of random controlled trials. Annals of Palliative Medicine, 10(7), 7596–7612. https://doi.org/10.21037/apm-21-1212
National Collaborating Centre for Mental Health (UK). Social Anxiety Disorder: Recognition, Assessment and Treatment. Leicester (UK): British Psychological Society (UK); 2013. (NICE Clinical Guidelines, No. 159.) 6, INTERVENTIONS FOR ADULTS. https://www.ncbi.nlm.nih.gov/books/NBK327654/
Pelissolo, A., Abou Kassm, S., & Delhay, L. (2019). Therapeutic strategies for social anxiety disorder: Where are we now? Expert Rev Neurother, 19(12), 1179-1189. doi: 10.1080/14737175.2019.1666713
Pittelkow, M. M., Aan Het Rot, M., Seidel, L. J., Feyel, N., & Roest, A. M. (2021). Social Anxiety and Empathy: A Systematic Review and Meta-analysis. Journal of Anxiety Disorders, 78, 102357. https://doi.org/10.1016/j.janxdis.2021.102357
Stonerock, G. L., Hoffman, B. M., Smith, P. J., & Blumenthal, J. A. (2015). Exercise as treatment for anxiety: Systematic review and analysis. Annals of Behavioral Medicine : A Publication of the Society of Behavioral Medicine, 49(4), 542–556. https://doi.org/10.1007/s12160-014-9685-9
This a list of 40 of the best apps for mental health and wellness. These top-rated apps are clinically proven to reduce symptoms and/or improve wellbeing.
For more evidence-based apps, visit One Mind PsyberGuide, a non-profit organization that evaluates mental health apps and then rates them based on credibility, user experience, transparency, and professional reviews.
Start by entering your sobriety date and then calculate how much you typically spend on your habit per day. You’re prompted to enter why you want to stay sober. Next, make a pledge to yourself and start tracking sober days. This app tracks not only sober time, but money saved by abstaining.
From the App Store: “Along with tracking your sober days, it helps you build new habits and provides ongoing motivation by connecting you to a wide network of people all striving for the same goal: staying sober one day at a time.”
A mobile sober community for connecting with others in recovery. Customize your experience based on your personal goals by answering questions such as “Are you in recovery?” and “Are you currently using/drinking, but want to stop?” or “Are you unsure if you even have a problem?” Connect with friends via your contact list, search for people nearby, track your sobriety date, and chat or post comments.
*Professional consultation and recovery coaching available for a fee.
Designed for Veterans, Stay Quit Coach is designed to help Veterans and others quit smoking for good.
From the App Store: “Stay Quit Coach is based on an integrated care manual for Veterans with PTSD who smoke cigarettes. It offers information, a breathing exercise, coping plans based on the “Ask, Advise, Replace, Mentally Cope” (AARM) model, motivational messages, medication reminders, money-saved calculator, and resources to stay quit. The app is can be used on its own, but for maximum benefit use Stay Quit Coach with the help of a counselor or health care provider.”
Also designed for Veterans, VetChange is a mobile app that can help users with posttraumatic stress disorder (PTSD) build skills to reduce problem drinking. The app offers proven self-help tools to help not only Veterans and active services members, but anyone with PTSD who wants to manage their drinking.
Daylio is a self-care bullet journal app for tracking your mood and monitoring your goals.
From the App Store: “Daylio is a very versatile app, and you can turn it in whatever you need to track: A fitness goal pal, a mental health coach, a food log, a gratitude diary, or a mood tracker. Exercise, meditate, eat, and be grateful. Take care of your mental, emotional, and physical health. Good self-care is key to improved mood and reduced anxiety.”
An app from GGTude for building confidence and developing self-esteem. The daily science-backed exercises also help with depression, anxiety, trauma, and more.
Scientifically-proven methods for breaking old patterns and creating new, healthier habits. Find your happiness score. Use tools, activities, and games to gradually improve your mental health and increase happiness.
From the App Store: “MindShift CBT is a free self-help anxiety relief app, that helps you reduce worry, stress, and panic by following evidence-based strategies. Using CBT tools, you can challenge negativity, learn more about anxiety, develop more effective ways of thinking, be mindful, and relax.
Learn about the different CBT strategies, including writing thought journals, challenging yourself with belief experiments, building fear ladders, and doing comfort zone challenges. Listen to calming audio to reframe your thoughts, practice mindfulness, and stay grounded. Participate in the MindShift CBT Community Forum: share stories, learn about others’ experiences, and provide peer advice in a safe environment. All the exercises are presented in small chunks with plenty of supporting information to help you naturally integrate these strategies with the rest of your life.”
An app to help monitor and manage mental health with self-help techniques to help with anxiety, depression, loneliness and coping. SAM is informed by clinical best practice and academic research.
From the App Store: “SuperBetter builds resilience – the ability to stay strong, motivated and optimistic even in the face of life’s challenges. Playing SuperBetter unlocks heroic potential to overcome tough situations and achieve goals that matter most.
SuperBetter is validated in published studies to build resilience, improve mental health, and support recovery.
In randomized controlled and clinical trials conducted at University of Pennsylvania and The Ohio State University, playing SuperBetter was associated with improvements in resilience, mental health, and social emotional skills. Published meta-analyses show its effectiveness for reducing anxiety and depression.”
An app designed for use by patients and their behavioral health providers as an accessory to treatment. The VHB contains simple tools to help patients with coping, relaxation, distraction, and positive thinking. Patients and providers can collaborate to personalize the VHB content based on the patient’s specific needs and treatment goals.
Chat with Woebot and learn CBT and DBT skills to combat depression and anxiety. Woebot helps you to monitor your mood and develop self-awareness.
From the App Store: “Woebot was built on a foundation of clinical evidence, and studies show that it works. In a clinical trial involving 400 participants, Woebot users showed a 32% reduction in depression and a 38% reduction in anxiety after just four weeks.”
Wysa is an emotionally intelligent chatbot that uses AI to react to the emotions you express. Unlock techniques that help you cope with challenges.
From the App Store: “Talking to Wysa is empathetic, helpful, and will never judge. Your identity will remain anonymous and your conversations are privacy protected.”
Designed for Veterans with PTSD, this is a companion app for individuals participating in cognitive processing therapy (CPT) with a licensed mental health professional. The app contains support materials for a complete course of CPT to help patients manage their treatment, including between session assignments, mobile versions of CPT worksheets, readings, and PTSD symptom monitoring.
PE Coach is designed to be used during prolonged exposure therapy for posttraumatic stress disorder (PTSD) with a licensed mental health professional. The app provides therapist-assigned exercises and allows users to track and record progress. In addition, the app provides techniques such as controlled breathing to help decrease distress.
Designed for Veterans and individuals with PTSD, this app provides education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools for managing stress such as relaxation skills and positive self-talk.
This app offers a self-help course based on Skills Training in Affective & Interpersonal Regulation (STAIR), an evidence-based psychotherapy that uses cognitive and behavioral techniques to help with managing emotions and relationships. It can be helpful for individuals with PTSD.
Developed for Veterans, this is a companion app for people who are engaged in Cognitive Behavioral Therapy for Insomnia with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits. The app offers information and tips for developing positive sleep routines and improving sleep environments to help alleviate symptoms of insomnia.
Designed for Veterans, service members, and individuals with insomnia, this app offers weekly guided training plans, a sleep coach that provides feedback, an interactive sleep diary, and 17 additional tools for improving sleep.
From the App Store: “This app is based on scientific research about how people can change their behaviors and thoughts to improve their sleep. Insomnia Coach is designed to be used daily for 5 weeks by following the Training Plan. After that, you can continue using the app to track your sleep and maintain good sleep habits.”
From the App Store: “iBreathe is a simple yet powerful app to guide you through deep breathing exercises and breathwork. Whether you are struggling with stress, anxiety, insomnia, or are trying to meditate and relax, iBreathe provides an easy-to-use beautifully designed user interface.”
Developed for Veterans and services members, this app provides a gradual, self-guided training program for understanding and adopting mindfulness practice. Mindfulness Coach also offers a library of information about mindfulness, 12 audio-guided exercises, and a catalog of additional exercises available for download.
ACT Coach was developed for Veterans, service members, and individuals who are participating in Acceptance and Commitment Therapy with a therapist. The app offers exercises, tools, information, and tracking logs.
Designed for Veterans and military service members, but can be used by anyone with anger problems. The AIMS app is based on the Anger and Irritability Management Skills online self-help course (http://www.veterantraining.va.gov/aims/) and provides education about anger, opportunities for finding support, the ability to create an anger management plan, anger tracking, and tools to help manage angry reactions.
This app offers helpful questions, statements, and ideas for improving your relationship with 14 card decks and over 1,000 flashcards.
From the App Store: “As the world’s most trusted relationship company, our mission is to improve people’s lives through products and programs that educate, inspire, and heal. Our approach to relationships is based on more than four decades of ongoing research by Drs. John and Julie Gottman. We serve couples and parents directly while providing world-class training to the professionals who support them, and we are committed to making our services accessible to everyone.”
An app for managing recovery from eating disorders including anorexia nervosa, bulimia nervosa, and binge eating disorder. This app is also intended for individuals with general eating, weight, and shape concerns.
BEST APPS FOR MENTAL HEALTH: PAID & SUBSCRIPTION APPS
A 100% online therapy service that matches you to a provider.
From the App Store: “Facing obstacles alone can be daunting – receiving support and guidance from a professional therapist has been shown to make huge, positive changes to help you overcome personal challenges. When you sign up we’ll match you to an available therapist who fits your objectives, preferences and the type of issues you’re dealing with. Different therapists have different approaches and areas of expertise so we’ll work with you to find the right person who can achieve the best results for you.
There are over 20,000 therapists on BetterHelp, each with at least 3 years and 1,000 hours of hands-on experience. They are licensed, trained, experienced, and accredited psychologists (Ph.D./PsyD), marriage and family therapists (MFT), clinical social workers (LCSW), licensed professional therapists (LPC), or similar credentials.
Together you’ll work towards making a positive change in your life, accomplishing your goals, and overcoming your problems.”
Science-backed meditation and mindfulness tools to reduce stress and anxiety. Access guided meditation, articles, and videos to help with mood, energy, and sleep.
From the App Store: “Moodfit provides the most comprehensive set of tools for good mental health, and helps you understand what brings your mood up and down.”
WAYS TO USE MOOD FIT
As a mood journal to bring awareness to and better understand your mood.
To work on a set of personalized daily goals that are your daily mental health workout that include good practices like gratitude, breathwork and mindfulness.
To reinforce positive messages and create new habits that boost your mood.
To process distorted thinking that is causing emotional discomfort using CBT techniques.
To keep a gratitude journal that can change your brain to see more of the positive in life.
To do breathing exercises to quickly increase a sense of calm.
To learn and practice mindfulness meditation that can reduce stress.
To understand the relationship between your mood and lifestyle factors like sleep, exercise, nutrition and work.
To track any custom variables you want to understand how they affect your mood, e.g. your hydration, caffeine intake or interactions with particular people.
To track your mood-related medications and better understand what is working.
To take mental health assessments like PHQ-9 (depression) and GAD-7 (anxiety) and see how they change over time.
To receive educational content and inspiration about topics like rumination, procrastination, and motivation.
This app is an evidence-based tool for reducing symptoms of depression with CBT techniques and activities such as challenging irrational or self-defeating thoughts, tracking moods, and journaling (Moodnotes).
MoodMission is clinically-proven tool for coping with symptoms of depression and anxiety. Tell the app how you’re feeling to receive 5 evidence-based “Missions” to improve your mood and earn rewards.
From the App Store: “MoodMission is based in cognitive behavioural therapy (CBT), which is an evidence-based psychological therapy for anxiety and depression. Anyone can use MoodMission, whether you just want a lift in your day or need a bit more help recovering from anxiety or depression.”
Backed by over 10 years of clinical research, Personal Zen’s core therapeutic mechanism of action is a game-based approach to Attention Bias Modification (ABM). To reduce symptoms of distress and anxiety, play this mobile game 4 times per week for at least 4 weeks.
From the App Store: “Replika is for anyone who wants a friend with no judgment, drama, or social anxiety involved. You can form an actual emotional connection, share a laugh, or get real with an AI that’s so good it almost seems human.
Replika is an AI friend that is just as unique as you are. The more you chat, the more Replika develops its own personality and memories alongside you, the more it learns: teach Replika about the world and yourself, help it explore human relationships and grow into a machine so beautiful that a soul would want to live in it. You also get to decide if you want Replika to be your friend, romantic partner or mentor.
Replika can help you understand your thoughts and feelings, track your mood, learn coping skills, calm anxiety and work toward goals like positive thinking, stress management, socializing and finding love. Improve your mental well-being with Replika.”
Sanvello is clinically proven to reduce symptoms of anxiety and depression.
From the App Store: “Whether you’re feeling anxious, lonely, overwhelmed, or just burned out, Sanvello will meet you where you’re at. Think of it as your feel-better toolkit, including therapy, coaching, coping techniques, meditations, and goal and mood tracking, designed by experts to help you feel better.”
An app for managing anxiety, depression, PTSD, or substance abuse. Play for 3 minutes a day, 3 days a week, and experience clinical improvement within 6 weeks.
From the App Store: “Visit Socks for a few minutes a few times a week or whenever you need that immediate relief or non -judgmental support. Enabling self-reliance is simple and fun when working with Socks who will holistically guide you through exercises in managing your stress, dealing with challenges and practicing a variety of proven techniques. Empower yourself as you learn which of these skills will work for you.”
Similar to BetterHelp, with Talkspace, you undergo a brief assessment to get matched with a provider before starting online therapy. Talkspace also offers psychiatry services.
From the App Store: “The Talkspace provider network has thousands of licensed therapists across the 50 U.S. states who have been vetted and accredited according to NCQA standards. They have experience treating the most common mental health issues, including depression, anxiety, substance use, stress, relationships, PTSD, and more.
Talkspace has been shown to be as effective as face-to-face therapy. In one recent study, 81% of participants felt Talkspace is as effective or better than in-person therapy. In another, individuals who used Talkspace for only 2 months significantly improved symptoms of depression and anxiety.”
UpLift is a self-help app for depression and anxiety that was developed by expert psychologists and leaders from the field of mobile mental health. It utilizes CBT, an evidence-based practice.
From the App Store: “UpLift provides you with 11 interactive psychology sessions that are around 45 minutes long each week. In the sessions, you’ll be answering questions, doing self care exercises, and getting customized feedback and guidance to strengthen your well-being.”
Calm is a mindful meditation app with a free version that offers limited sessions, but you can purchase a subscription for unlimited access to guided meditations, sleep stories, breathwork exercises, music, and more.
Additional Paid & Subscription Apps for Mental Health
A health and mood tracker app backed by scientific review.
From the App Store: “Bearable was launched to help people to understand the impact of different treatments and medication on common health issues such as anxiety, depression, pain, and fatigue.
Bearable helps you discover what’s really making your health better and worse. Our simple, customizable health tracking tools empower you to understand the correlation between anything you do and the impact it has on your health.
By learning what affects your mood, symptoms, sleep, and energy, you can have more control over your health and wellness, more information for your doctor, and more tools to manage triggers, treatments, and flare-ups.”
Designed by a licensed clinical psychologist to help individuals receiving DBT treatment or to refresh previously learned skills.
Bonus:MyMentalHealth.org on the App Store is a new, free app that offers a 28-day addiction program, assessments for substance use and PTSD, and 365 days of recovery support. The app is completely confidential and self-directed. (Click here for more information.) Thanks to Shaun Garber for recommending this resource!
This guide has 50+ free resources for overcoming perfectionism including assessments, worksheets/handouts, workbooks, guides, videos, articles, and more.
Do you hold yourself or others to unrealistic standards and find yourself defeated or frustrated when those standards aren’t met? Are you sensitive to criticism and have a fear of making mistakes? Do you have a tendency to procrastinate? Are you driven by fear or have an intense fear of failure? If so, you may be a perfectionist. And it may be hindering you instead of helping.
According to USA Today, a poll that asked Americans to describe 2021 in one word indicated that the year was overwhelmingly bleak for many. The top five most common responses were:
Awful/terrible/bad/sucked (23%)
Chaos/confusing/turmoil (12%)
Challenging/hard/rough (11%)
Disaster/train wreck/catastrophe (6%)
Okay/good (6%)
How were such dismal views reflected in mental health in 2021? Who was impacted the most and why? What helped Americans cope?
This article reviews American mental health in 2021 – a rundown of last year’s notable research findings, statistics, and events.
Mental Health in 2021: Statistics & News
According to a 2021 Mental Health Americareport, the top-ranking states for overall mental wellbeing (based on rates of mental illness and access to care) are:
5) Connecticut
4) Pennsylvania
3) New Jersey
2) Vermont
1) Massachusetts
The lowest ranking states are: Wyoming, Alaska, Arizona, Idaho, and Nevada (with Nevada at the bottom).
January 5– Ketamine shows promise as a treatment for chronic PTSD by reducing symptom severity. Click here to read the study abstract. (Source: American Journal of Psychiatry)
April 1 –The Standard reports that 49% of American workers struggled with alcohol and substance use in 2020. Read the full article.
April 6 –Research indicates mental health complications in survivors of COVID-19 persist up to 6 months and beyond post-infection. (Source: Lancet Psychiatry)
April 22 – 3 in 10 healthcare workers consider leaving the profession due to pandemic-related burnout. (Source: The Washington Post)
July 13 – Over half (53%) of United States public health workers report symptoms of depression, anxiety, post-traumatic stress disorder (PTSD), or suicidal thoughts since the start of the COVID-19 pandemic according to the CDC.
July 23 –Mental health workers are deployed to provide mental health support to first responders, the search and rescue teams, who worked for weeks to find victims after the condo collapse in Surfside, FL that killed nearly 100 people.
November 1 – Aaron Beck, the father of cognitive therapy, dies at 100. (Source: USA Today)
December 13 – Digital (computer and smartphone-based) treatments for mental illness may effectively reduce symptoms of depression. (Source: American Psychological Association)
December 21 – The American Psychiatric Association endorses the Well Beings Mental Health Language Guide intended to address stigma around mental illness and provide readers with person-centered language. Read the news release.
Suicide is the second leading cause of death for individuals between the ages of 10 and 34 in the United States. (CDC)
A 2021 report published by Mental Health America indicates that most American employees are experiencing burnout. Furthermore, employees are not receiving the support they need to manage stress; workplace stress has a significant impact on mental health. Download the full report here.
At the end of 2020, 1 in 5 adolescents as well as 1 in 5 adults reported that the pandemic has negatively impacted their mental health. (Source: 2020 National Survey on Drug Use and Health)
January 1 – A study published in Drug and Alcohol Dependence estimates that the opioid crisis cost the economy over $1 trillion in the United States in 2017.
June 12 – The anti-inflammatory drug ibudilast shows promise as a treatment for alcohol use disorder. A small study found that it decreased heavy drinking. (Source: Translational Psychiatry)
June 25 –Research suggests that life achievements are linked to sustained recovery. (Source: Journal of the Society of Psychologists in Addictive Behaviors)
July 5 – A pilot study indicates that high-dose gabapentin therapy may reduce harmful alcohol consumption. (Source: Alcoholism, Clinical and Experimental Research)
July 21 – Wearable devices measure and track stress reactions to help to prevent relapse. Read the article from Washington State University Insiderhere.
August 3 – Alcohol consumption is linked to nearly 750,000 cancer cases in 2020. (Source: CBS News)
September 27 – Yale researchers predict that graphic photos showing the severe consequences of smoking, which will be printed on all cigarette packages in the U.S. beginning October 2022, will save an estimated 539,000 lives. (Source: Yale News)
In 2019 there were 70,630 primarily opioid-involved drug overdose deaths in the United States. 72.9% of opioid-involved overdose deaths involved synthetic opioids. (Source: CDC)
February 3 – Researchers develop experimental vaccines to block opioid-induced respiratory depression, the primary cause of overdose death. (Source: Scripps Research Institute)
February 17 – Demi Lovato reveals that she suffered from three strokes and a heart attack in 2018 as a result of a drug overdose, leaving her with permanent brain damage. (Source: ABC News)
March 4 – A 75-year old New York doctor who saw patients in a hotel parking lot is charged with murder for 5 opioid deaths after writing massive quantities of prescriptions for opioid drugs. (Source: CSB News)
April 2 – The CDC reports that overdose deaths were at their highest in 2020, a 38.4% increase compared to the previous 12-year period.
September 1 – Purdue Pharma, the maker of the highly addictive painkiller OxyContin, is dissolved in a bankruptcy settlement that requires the company’s owners, members of the Sackler family, to pay billions of dollars to address the impact of the opioid epidemic. (Source: New York Times)
September 9 – Disparities in opioid overdose deaths for Black people continue to worsen. Read the press release. (Source: National Institutes of Health-NIH)
September 22 – An NIH report indicates that methamphetamine-involved overdose deaths nearly tripled between 2015-2019. Read the press release.
October 28 – The American Medical Associationcommends the Biden-Harris Administration “for responding to the spike in drug overdoses with an evidence-based, humane approach to increasing access to care for patients with a substance use disorder and harm reduction services.”
November 22 – Researchers develop a wearable naloxone injector device to detect and reverse opioid overdose. Read the news release from UW Medicine.
December 1 – Fentanyl strips prevent overdose and save lives. (Source: MSN News)
December 7 – The first safe injection sites in America open in New York in Washington Heights and East Harlem. (Source: Psychiatry Advisor)
December 9 – The Metropolitan Museum of Art in New York announces it is dropping the name of the philanthropic Sackler family, whose name is linked to America’s opioid epidemic. (Source: NBC News)
Discrimination & Reform
January 18 – The American Psychiatric Association issues a public apology for their past discriminatory practices. Read the news release here.
February 25 – The House passes the Equality Act, which “prohibits discrimination based on sex, sexual orientation, and gender identity in areas including public accommodations and facilities, education, federal funding, employment, housing, credit, and the jury system.”
April 8 – The CDC director declares racism a serious public health threat. (Read the media statement here.) The American Medical Association releases a response statement applauding the CDC.
May 1 – A study indicates there are significant increases in anxiety among Black emerging adults from exposure to police violence. (Source: American Psychiatric Association)
July 30 –Research suggests that a 2017 executive order banning foreign nationals from select Muslim-majority countries from traveling to the United States harmed the health of Muslim Americans. (Source: Yale News)
August 17 – Researchers find persistent racial and ethnic health disparities in the United States. (Source: JAMA)
October 29 – The American Psychological Association issues an apology for its longstanding contributions to systemic racism.
December 1 – A study indicates that youth who face discrimination are at a greater risk for developing a mental disorder and are twice as likely to experience severe psychological distress compared to youth who don’t experience discrimination. (Source: Pediatrics)
Mental Health in 2021 Legislation
In February, the Mental Health Justice Act of 2021 to create a grant program for training and dispatching mental health professionals (instead of law enforcement officers) to respond to psychiatric emergencies is introduced.
The infrastructure act signed to law by the president in November mandates automakers to install anti-drunk driving technology systems in all new cars.
In 2021, recreational marijuana use is legalized in New York, Virginia, New Mexico, and Connecticut. While marijuana is still federally controlled, it is now legal in 19 states and the District of Columbia and medically allowed in 36 states. Read more about marijuana legalization in the United States here. (Source: U.S. News)
The States Reform Act to end federal prohibition of cannabis is introduced in November, and a Florida representative submits a legislative proposal to decriminalize all illegal drugs.
Mental Health in 2021: Conclusion
2021 – the second year marked by the COVID-19 pandemic – brought with it more distress, loss, and hardship, with no end in sight as COVID deaths in 2021 surpassed those in 2020. While the year delivered a few legislative victories and promising research findings in mental health in 2021, overall, it wasn’t a great one.
Data suggests that mental health in 2021 suffered, with increased rates of depression, anxiety, and substance use. Healthcare workers experienced severe burnout. Overdose deaths skyrocketed while thousands of lawsuits were filed against opioid makers such as Purdue Pharma who started and sustained the opioid crisis in America, profiting off the suffering and tragedy of addiction. (See the Opioid Settlement Tracker to learn more about opioid settlements and how the money is spent.)
Meanwhile, a wave of civil unrest in America, triggered by the murder of George Floyd in 2020, continued into 2021 with protests, rioting, and violence. While the movement gained strength in 2020, in 2021, many Americans looked away. At the same time, there was a political push for a more “patriotic” retelling of history – to limit what schools could teach about slavery. However, steps in the right direction were taken by both the American Psychiatric Association and the American Psychological Association when they issued public apologies for the harm they caused.
Although drug overdose deaths increased, there were significant strides taken in 2021 to win the “war on drugs” – by ending it with an awareness that this is not a war; it’s a treatable illness. 2021 saw the establishment of evidence-based, harm-reduction measures as well as legislation to decriminalize and legalize drugs. Meanwhile, medical research in 2021 revealed promising treatments to heal both addiction and mental illness.
To conclude, last year – in general – sucked. Despite this, it wasn’t entirely bad in mental health in 2021. And, 2022 could be the light at the end of the tunnel! In fact, the same poll that suggested 2021 was a “trainwreck” of a year found a majority of Americans are still hopeful for 2022.
“We must accept finite disappointment, but never lose infinite hope.”
20 powerful TED Talks on relationships, communication, and related topics for mental health professionals and counseling students to use as psychoeducational tools (or for self-help).
20 Powerful TED Talks on Relationships & Communication
1. Four Habits of ALL Successful Relationships | Dr. Andrea & Jonathan Taylor-Cummings (2019)
All relationships take work. Dr. Andrea & Jon Taylor-Cummings share their observations of the four fundamental habits of healthy relationships: BE CURIOUS, not critical; BE CAREFUL, not crushing; ASK, don’t assume; and CONNECT, before you correct.
2. Ten Ways to Have a Better Conversation | Celeste Headlee (2016)
Journalist, author, and public speaker Celeste Headlee reveals the ingredients of a great conversation: Honesty, brevity, clarity, and a healthy amount of listening. In this insightful talk, she shares 10 rules for having better conversations.
3. The Brain in Love | Helen Fisher (2008)
Helen Fisher – anthropologist, human behavior researcher, and self-help author – talks about romantic love in this video clip. She shares what neuroscience tells us about the brain in love.
Bonus video: The Science of Love with Dr. Helen Fisher
4. Do You Have Post Betrayal Syndrome? | Debi Silber (2020)
Dr. Debi Silber – psychologist and founder of the PBT (Post Betrayal Transformation) Institute – talks about being blindsided by betrayal. She explains how we heal (physically, mentally, and emotionally) from betrayal by turning trauma into transformation.
Take a free quiz to find out if you have post betrayal syndrome.
5. The Dreaded Drama Triangle | Lucy Barnes (2018)
There are three roles we take on in unhealthy relationships. Are you the victim, the rescuer, or the persecutor? Lucy Barnes talks about the dreaded drama triangle in this TED Talk.
6. How to Fix a Broken Heart | Guy Winch (2018)
Psychologist Guy Winch talks about heartbreak and the intense emotional pain it brings. To recover from a broken heart, we must be willing to let the relationship go; hope can be incredibly destructive when we’re heartbroken. In one of the most viewed TED Talks on relationships and breakups, Winch shares practical suggestions for moving on after a relationship ends.
7. How to Speak So That People Want to Listen | Julian Treasure (2014)
According to Julian Treasure, the seven deadly sins of speaking are gossip, judging, negativity, complaining, blaming, lying, and conflating fact with opinion. He talks about the four cornerstones of effective speech as well as tools for speaking so that people want to listen.
Bonus TED-Ed Video: How Miscommunication Happens and How to Avoid It
8. How to Spot a Liar | Pamela Meyer (2011)
We’re all liars, according to Pamela Meyer – and we’re lied to between 10 and 200 times on any given day. In one of the most highly viewed TED Talks on relationships and deception, Meyer talks about how to spot lies by recognizing the telltale signs of a liar.
9. How Your Brain Falls In Love | Dawn Maslar (2016)
Biologist Dawn Maslar explains the neuroscience of falling in love. Romantic love is associated with chemical and hormonal changes that differ for men and women.
10. Infidelity: To Stay or Go…? | Lucy Beresford (2018)
Psychotherapist and relationship expert Lucy Beresford argues against the assumption that ending a relationship after infidelity is the best course of action. She suggests that it’s more courageous to stay and rebuild. In this TED Talk, Beresford explains how a couple can repair their relationship and rebuild trust after a betrayal.
Bonus TED-Ed Video: A Brief History of Divorce
11. Is Casual Sex Bad for You? | Dr. Zhana Vrangalova (2015)
Renowned sex researcher and psychologist Zhana Vrangalova discusses casual sex, long portrayed as a societal sin. She explains how “hookup” sex satisfies some of our most basic human needs.
12. Is It Lust or Is It Love? | Terri Orbuch (2014)
Dr. Terri Orbuch (aka, The Love Doctor®) is a professor of sociology at Oakland University (Rochester, Michigan) and a research professor at the Institute for Social Research at University of Michigan. In this TED Talk she explains how to differentiate between lust and love by recognizing distinctive features.
13. Overcoming the Fear of Love | Trillion Small (2018)
Dr. Trillion Small, licensed marriage and family therapist, examines why we fear love and how to overcome this in order to have healthy relationships.
14. The Power of Vulnerability | Brené Brown (2011)
Brené Brown shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity.
15. Relationships Are Hard, but Why? | Stan Tatkin (2016)
Stan Tatkin – relationship expert, clinician, teacher, and researcher – explores why we fight in relationships from a neuroscience perspective.
16. Rethinking Infidelity… A Talk for Anyone Who Has Ever Loved | Esther Perel (2015)
Relationship therapist Esther Perel discusses adultery and infidelity in this TED Talk. She explains that monogamy has nothing to do with love and talks about the three ways infidelity hurts us differently today.
17. The Science of Love | John Gottman (2018)
Can science help find the magic of love? Relationship expert discusses the science of love and how to make love work.
18. Skills for Healthy Romantic Relationships | Joanne Davila (2015)
Psychologist and researcher Joanne Davila describes how you can create the things that lead to healthy relationships and reduce the things that lead to unhealthy ones using three evidence-based skills – insight, mutuality, and emotion regulation.
19. What a Sex Worker Can Teach Us About Human Connection | Nicole Emma (2018)
Nicole Emma explains that sex is how men feel loved and worthy. She shares what she learned about human connection through sex work. She also touches on the impact of harmful male messages in society.
Leslie Morgan Steiner shares what it’s like to be in “crazy love” with an abusive partner. For years she stayed with a man who routinely abused her and threatened her life. In this TED Talk, Steiner explains why domestic violence victims don’t leave abusive relationships; she also corrects common misconceptions about intimate partner violence.
1. Anger Is Your Ally: A Mindful Approach to Anger | Juna Mustad (2019)
You wouldn’t let a young child drive a car, nor would you lock them in the trunk. Treat your anger in the same manner; don’t let it drive you, but don’t be a “stuffer.” Juna Mustad explains how neuroscience and mindfulness can help us to better understand and manage anger.
2. Don’t Neglect Your Emotions. Express Them – Constructively! | Artūrs Miksons (2019)
Medical doctor and psychotherapist Artūrs Miksons talks about how we learn to suppress or reject emotional responses that are deemed unacceptable by society. In reality, emotions should not be labeled as “good” or “bad”; they just are. A better way to manage difficult emotions is to not only recognize and accept them, but to speak them aloud and share with another.
3. Emotional Mastery: The Gifted Wisdom of Unpleasant Feelings | Dr. Joan Rosenberg (2016)
Psychologist Joan Rosenberg explains how poor management of unpleasant feelings blocks us from feeling capable in life and achieving success. She reveals a simple formula (1 choice, 8 feelings, 90 seconds) for navigating these challenging feelings in one of the most popular TED Talks on emotions.
4. Emotions Monsters and the Way We Treat Them | Melissa Gallagher (2020)
Melissa Gallagher – trauma survivor, parent, and mental health advocate – explains that we need to recognize and connect with our “emotions monsters” in order to heal from suffering. Hiding from our pain only makes it worse.
5. Feelings: Handle Them Before They Handle You | Mandy Saligari (2017)
Recovering addict and addictions therapist Mandy Saligari explains that we must handle our emotions or they will handle us. She discusses emotional coping mechanisms for managing feelings and the role of healthy boundaries.
6. The Mood-Boosting Power of Crying | Kathy Mendias (2020)
In this video clip, Kathy Mendias explores the science behind the mood-boosting power of tears (which the average human produces 15-30 gallons of per year!) She explains how crying can improve both physical and mental wellbeing.
Did you know that the chemical composition of emotional tears differs from that of the tears that form in response to an irritant? Click here for a 4-minute bonus video that explains the chemistry of tears and why we cry.
7. The Power of Women’s Anger | Soraya Chemaly (2019)
Author Soraya Chemaly talks about how girls and women across the world are taught that anger, “the moral property of boys and men,” is better left unvoiced. In reality, anger is a powerful signal that warns us of threat, insult, indignity, and harm; feminine rage is justified, healthy, and a potential catalyst for change.
8. Want to Be Happy? Be Grateful | David Steindl-Rast (2013)
Monk and interfaith scholar David Steindl-Rast talks about how gratefulness is the secret to true happiness. He encourages everyone to “live gratefully” by not taking life for granted. Every moment is a gift and we have a new opportunity in every moment.
9. Why You Should Define Your Fears Instead of Your Goals | Tim Ferriss (2017)
In this TED Talks, Tim Ferriss – entrepreneur, investor, author, podcaster, and lifestyle guru – talks about overcoming self-paralysis through “fear-setting.” By envisioning our fears and then focusing on what we have control over (define, prevent, impair), we are better equipped to face them.
10. You Aren’t at the Mercy of Your Emotions – Your Brain Creates Them | Lisa Feldman Barrett (2018)
Neuroscientist and psychology professor Lisa Feldman Barrett has mapped facial expressions, scanned brains, and analyzed hundreds of physiology studies for the past 25 years to better understand human emotions. Through exhaustive research she discovered how emotions are created in the brain. As one of the top-viewed TED Talks on emotions, this video shows that we have more control over our emotions than we think we do.
