Journaling Can be a Cure for Overthinking

by Kristi Caporoso

Being overwhelmed is something we all encounter. For some people, being overwhelmed stems from a process of "introspection overload" (Suval). You are overloaded with thoughts, either relevant or irrelevant, and cannot seem to organize them all or keep yourself sane. Over-inspecting each of these thoughts and spending too much time ruminating aren't good for your stress level. However, support is raising for journaling as a way to cope with this problem. Writing all of your thoughts and worries down is a good way to get them out of your head. Experts on the topic say that journaling is cathartic, and can help you to get in touch with yourself. It is a good way to release all of your negative energy by transferring it from inside your head to onto your paper. Alternative methods of writing have also been suggested. Julia Cameron suggests in her book The Artist's Way: A Spiritual Path to Higher Creativity to take three blank pages each morning and fill them with your stream of consciousness. You don't even have to keep the papers: the process in itself will be therapeutic. There are numerous types of journaling also: gratitude journaling, in which you only focus on the positive; dream journaling, during which you may be able to form connections and better understand your dreams; and memory journaling, which can not only preserve your images from the past but also help you to better understand it (Suval). If journaling still isn't something you can see yourself getting into but you would like to quiet your overwhelming thoughts, other methods such as taking a walk may help.

source: http://psychcentral.com/blog/archives/2013/06/13/introspection-overload-the-value-of-journaling/, Lauren Suval

Poor Eating and Poor Sleeping go Hand in Hand

by Kristi Caporoso

We all know that having a bad diet and bad sleeping habits are not good for you. However, it appears that these two behaviors exacerbate each other and therefore often go hand in hand. Let's say you've been cutting back on your sleep. You're swamped at work, you have a new TV show you just have to stay up late watching, and so on. Research shows that lack of sleep interferes with your appetite hormones, specifically ghrelin and leptin, and also causes us to make poorer food choices. When we are sleep deprived we are more likely to choose "convenient junk food" over a healthy meal or snack. Also, the increase in our bodies' production of ghrelin, the signal for hunger, and the decrease in the production of leptin, the hormone that keeps our appetite in check, makes us munch more. And when you're sleep-deprived, your motivation to exercise isn't exactly sky high, so the extra intake of calories is not being burned off. This is why decreased sleep is said to lead to weight gain.

As if this process wasn't bad enough for your body, it turns out that the poorer you eat, the less you sleep. Digestion of a high-fat diet "pushes back the body's time-for-bed signal." So the process of not sleeping and not eating well can then turn into a vicious cycle: you don't sleep, you start to eat more poorly and munch late at night, which then makes you unable to fall asleep, and so on...

You can avoid being kept awake by your diet by not eating foods high in fat or protein within three hours of bedtime. Instead, have a snack consisting of complex carbs, such as cereal or other comfort foods. Doctors say the snack should be around 150 calories--you don't want to have too much before bedtime.  Following these guidelines should stop your diet from interfering with your sleep--and in turn your sleep interfering with your diet.

source: Amy Maxmen, Psychology Today

How dangerous is sugar? And should sugar be limited or eliminated from a diet?

By Irada Yunusova

Although in the past sugar was consumed freely, now people are hearing more and more about the dangers of sugar. Schools, cities, and even Disney Channel are trying to spread awareness of the risks of consuming too much sugar. High sugar intake increases the risk of type 2 diabetes, obesity, high blood pressure, and other health problems. In addition, sugar is just empty calories with no nutritional value that just makes people feel less full than if they had actually consumed the same number of calories in "real food." It also activates reward centers of the brain and can therefore be addictive. Many people are trying to cut back on their sugar consumption by decreasing the amount of soda, cookies, and candy they consume, but most Americans still consume more than is recommended. So what can be done?

To lower one's sugar intake, it is important to read food labels carefully and to recognize that syrup, sweetener, and most ingredients ending in "ose" indicate sugars added. It is also important to limit consumption of processed foods and sugary drinks. Ready-made meals and packaged foods like granola bars, yogurt, breakfast cereal, light salad dressings, soups, and sauces like ketchup often contain an abundance of high fructose corn syrup and other sweeteners. Some healthy alternatives include grass-fed meats, fish, whole grains, nuts and seeds, vegetables, fruits, eggs, plain yogurt and milk. Also, meals cooked at home tend to contain healthier ingredients and come in smaller portions.

Some people attempt to cut sugar out of their diet entirely, but this is usually unsuccessful and even backfires. Sugar in moderation can be processed by the body. It is not plausible to eliminate all sugar from one's diet, because eating a low-fat diet has actually led some individuals to consume more sugar. Dieting can be unhealthy and some individuals try to manage their weight by cutting out essential foods so they can justify to themselves consuming sugar. Instead of dieting, individuals should try to eat a balanced diet with occasional treats.

References: http://www.psychologytoday.com/blog/real-healing/201305/is-the-war-against-sugar-fair

Restaurant Menu Psychology: Tricks to Make Us Order More

By: Sierra Shumate

People always seem to have such trouble deciding what they want to eat in restaurants, studies have shown. New research at Bournemouth University has shown that most menus provide many more options on the menu than people actually want to choose from. 

Malcom Gladwell, an employee of Nescafe, states that when asked what coffee they prefer, most Americans will say something along the lines of "a dark, rich, hearty roast." However, only 25% of Americans actually want that. Most of us prefer coffee that is light, milky, and weak. Marketing messages have clouded the way people will respond to these types of questions, showing us that people don't actually know what they want.

Perhaps this is why tastings and set menu options, such as 5-course meal restaurants, are so popular. While it isn't guaranteed that we will love what is provided, responsibility is removed. An increasingly trendy restaurant choice is tapas--a type of eatery which relieves decision making pressure because we are able to order lots of little things, so if we don't like one of them, it isn't the end all  be all. And, this way, people still feel as though they are making their own choice.

But what is the ideal number of menu items that people prefer? Bournemouth University's study is trying to answer this question. The findings show that restaurant customers do indeed have a number of menu items that they prefer, across all ages and genders. In fast food places, people agreed on 6 items per category, and in sit down restaurants, numbers increased slightly--to seven starter/dessert choices, and 10 main courses to choose from.

Each restaurant has a ploy for menu marketing. The goal is to have customers leaving with the most expensive bill possible, and menu engineering focuses mostly on items that initially catch the eye. There is controversy over how people's eyes scan the menu--but the general agreement is that peole's eyes move in a z-shape, starting at the top left hand corner. However, our eyes can be distracted, particularly by items in boxes, bolded items, or items in a different color. These are all marketing ideas that menu-designers may use in order to trick people into wanting to buy an expensive item over a less profitable one. So next time, you might want to check the menu twice before ordering that 20 dollar hamburger that caught your eye.

Use Mindfulness to Stay in the Present and Ease Depression and Anxiety

by Kristi Caporoso

Our minds are constantly all over the place. As a society in general we tend to look towards the future and into the past, and worry about things that we are not even currently involved in. This can especially be true for those with anxiety or depression. A proven way to combat this internal overwhelming is mindfulness-based practice. Essentially, mindfulness is observing our thoughts and feelings, but not judging them (Flanigan).  This means that we notice what is happening in our mind and body, but don't criticize or analyze what we notice. Staying in the present is another important facet of mindfulness. Ways to do this include focusing on our breathing and meditative practices. When we focus on something as basic and native as our breathing, we are brought down into the present moment and grounded. Yoga and exercise are also good ways to connect your mind to the present moment. MBCT, or Mindfulness-Based Cognitive Therapy, has been shown to improve symptoms of depression and anxiety, and prevent relapse of a depressive episode.
While it is increasingly helpful, mindfulness isn't something that comes easily. It takes practice. Mindfulness should be something you practice every day, even when you're having a good day. One woman suffering from PTSD practices on her daily walks. "She makes sure to notice the hair and eye color of the people she passes on walks, and tries to distinguish bird calls in the distance" (Flanigan). Being more mindful in your everyday life will help you to be more mindful when you need it most. While this may take work and not come easy, the long-term payoff is great. After getting into a ritual of mindfulness, you will find yourself in a better mindset. And don't panic if things seem to get worse right away--studies show that some people experience negative symptoms in the beginning, since they are becoming aware of their feelings and not ignoring or fighting them. After this though, you will learn to accept your thoughts and feelings instead of worry about them, and mindfulness will begin to help you. The key to mindfulness is being a nonjudgmental, noncritical observer of your thoughts, and to keep yourself in the present moment by focusing on the minute details of the pleasant things around you--the taste of your food, the texture of your blanket, and so on.

source: Robin Flanigan, Esperanza 

When does a traumatic event lead to a lasting disorder and how can this be prevented?

By Irada Yunusova

People are sometimes forced to face a traumatic experience in which either their own lives are put at risk or the lives of others. Just in the past few months people have struggled to cope with Oklahoma tornados and the Boston bombings. It sometimes seems impossible to come to terms with tragic events or to find reason behind them. Although some individuals are able to move past these events, for others, such an event can lead to disorders such as post-traumatic stress disorder, depression, or substance use. 

An individual's risk of developing a disorder is dependent on the degree of exposure to the trauma, pre-existing vulnerability to traumatic illness, and the extent to which a person will face adversity following the event. An individual is at a higher risk of developing a disorder when he is at constant risk of danger (such as an individual living in an area that is often devastated by hurricanes) or when he is closer to losing his life. Individuals with higher vulnerability are more prone to developing a disorder. This includes individuals suffering with substance use disorder, mental illness, poverty, or isolation. Additionally, individuals who suffer financial and job losses, are displaced from their home or neighborhood, or are disconnected from their loved ones are at a greater risk for developing a disorder. 

However, the progression from grief to a disorder can be prevented with early identification of problems, delivery of safety and treatment, and crisis counseling. Therapy and medication to control symptoms can help individuals cope. Returning to a daily routine as soon as possible is important as well. Identifying and avoiding traumatic triggers can help. Although difficult, trying to find meaning in traumatic events may allow an individual to find hope. With the recent frequency of traumatic events, it is imperative the individuals struck by disaster seek out support when they need it.

References: http://www.psychologytoday.com/blog/therapy-it-s-more-just-talk/201306/what-happens-people-after-traumatic-event

Paris Jackson Attempts Suicide At Just 15

by Kristi Caporoso

The Jackson family underwent yet another tragedy this past Wednesday when 15-year-old Paris Jackson attempted to take her own life. In what many are calling a "cry for help," the teen allegedly overdosed on Motrin and cut herself with a kitchen knife (Rohan). While the attempt was a huge shock to everyone around her, there may have been warning signs leading up to the event. Less than a week before, Jackson posted a video of a makeup tutorial on YouTube, during which she acted increasingly self-deprecating toward herself and critiqued her natural appearance.
It's normal for teenagers to be self-conscious about their appearance. However, Paris' upbringing was far from normal. As a kid she and her siblings would go out in public with cloaked faces, masking their identities so no one would no who the King of Pop's kids were. This is a stark contrast to her life now, which is lived mostly in the public eye, via Twitter and, as of late, YouTube. Is this swirl of changes what drove her to attempt suicide? Or is she simply still lonely and heartbroken after the death of her father? The day before her suicide attempt Paris sent out tweets such as sad Beatles lyrics and "i wonder why tears are salty?" (Rohan). Many are speculating as to why Jackson would do such a thing, especially at such a young age. We don't know for sure what exactly was the cause, but one possibility is the upcoming trial for the wrongful death lawsuit the family is holding against AEG on her father's behalf. During this trial she will have to testify and rehash all the details of her father's death, which would be a heavy emotional burden on any young girl. Paris is currently recovering and will hopefully receive the necessary treatment to better her mental state so she can return to leading a happy, somewhat normal teenage life.