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Tag: Depression

  • Study: 3D Video Games Help Improve Major Depressive Disorder Symptoms | High Times

    Study: 3D Video Games Help Improve Major Depressive Disorder Symptoms | High Times

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    There are plenty of studies exploring how substances like cannabis and psilocybin can help treat depression, but far fewer research exploring how video games can positively treat that kind of condition. Recently in the journal Frontiers in Psychiatry, researchers from the University of Bonn in Germany found that people suffering from Major Depressive Disorder (MDD) saw a reduction in symptoms after a 3D video game (in this case, participants playing Super Mario Odyssey a game that release on Nintendo Switch in 2017). It’s the first randomized controlled study of its kind to examine the effects of a six-week video game intervention on those with depression.

    Researchers explained that people with MDD often experience “reduced affect, mood, and cognitive impairments such as memory problems,” but most treatments do not target the cognitive deficits, which is why they believed that video games could help. “Playing 3D video games has been found to improve cognitive functioning in healthy people, but it is not clear how they may affect depressed mood and motivation in people with MDD,” researchers wrote. “The aim of this study was to investigate whether a six-week video game intervention leads to improvements in depressed mood, training motivation, and visuo-spatial (working) memory functions in patients with MDD.”

    Forty-six clinically depressed people were split into three groups: 1.) the experimental “3D video gaming” group, an active control group who trained with a computer program called COGPACK (which is a cognitive remediation program), and 3.) a group that received typical treatment methods such as psychotherapy or pharmacotherapy. All participants were asked to perform a neuropsychological assessment, such as self-reporting questions.

    The reason Super Mario Odyssey was chosen was in part because of a previous study from 2015 identified benefits of 3D-based games (the study used “Super Mario World” as an example) “can promote hippocampal plasticity, which consequently led to an enhancement in hippocampus associated cognitive functions, such as visuo-spatial memory” in comparison to a 2D game (the example was Angry Birds).

    The results of the most recent study showed that there was a significant decrease in depressive symptoms. “Results indicate that after six weeks of training the 3D video gaming group showed a significant decrease in the proportion of participants with clinically significant levels of depressive symptoms by self-report and a higher mean training motivation when compared with the active control group,” researchers wrote in their conclusion. “Furthermore, results suggest significant improvements in tasks of visuo-spatial (working) memory performance during post-testing in both training groups, however, the 3D video gaming group demonstrates more selective improvements and does not perform significantly better than the other two groups.”

    As of September 2023, Super Mario Odyssey is one of the highest selling Nintendo Switch games of all time, placed in fifth place on a list of games in units. In first place is Mario Kart 8 (57.01 million units), second is Animal Crossing: New Horizons (43.38 million units), third is Super Smash Brothers Ultimate (32.44 million units), The Legend of Zelda: Breath of the Wild (31.15 million units), and finally Super Mario Odyssey (26.95 million units).

    We’ve also seen a steady increase in studies relating to treating various depression conditions with psychedelic substances. Medical cannabis studies continue to showcase the benefits on a variety of conditions. In November an Australian study reported the benefits of medical cannabis that improved patients’ quality of life, as well as reduced pain, anxiety, and depression.

    Psilocybin was found to be a promising treatment for people with depression in a September study conducted by the American Medical Association. Earlier in December, another study found that patients with bipolar II depression benefited from using psilocybin as a treatment. 

    Other studies have evaluated the effects of DMT for depression too, such as one that was conducted by a United Kingdom pharmaceutical company in January 2023. Researchers said that DMT offered “a significant antidepressant effect that was rapid and durable.”

    Ketamine is also being studied as a possibility for treating severe depression, as seen in a June 2023 research initiative. ECT has been the gold standard for treating severe depression for over 80 years,” researchers explained. “But it is also a controversial treatment because it can cause memory loss, requires anesthesia, and is associated with social stigma. This is the largest study comparing ketamine and ECT treatments for depression that has ever been done, and the only one that also measured impacts to memory.”

    There’s a lot of potential to be studied between these substances and depression, as well as many other conditions. And with the newest research putting the spotlight on 3D video games as a method of treating depression as well, it will be very interesting to see how these two separate methods of treatment continue to evolve, or even possibly overlap.

    Super Mario titles have always represented the more wholesome side of video games. Maybe all Mario games have the potential to treat depression because of this, or maybe some Super Mario games are more likely than others to offer cognitive benefits to players. While we eagerly await more studies on these topics, check out our review of Super Mario Bros. Wonder which offers a delightful journey into the strange and hilarious unknown.

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    Nicole Potter

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  • Sen. Fetterman says he thought news about his depression treatment would end his political career

    Sen. Fetterman says he thought news about his depression treatment would end his political career

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    WASHINGTON — Sen. John Fetterman acknowledges having “dark conversations” about harming himself before he hit “the emergency brake” and sought treatment for depression.

    He remembers thinking about his three school-age kids. “I can’t be a blueprint for my children. I can’t let them be left alone or not to understand why he would have done that,” the first-term Pennsylvania Democrat told NBC’s “Meet the Press” in a deeply personal and introspective interview taped before the broadcast that aired Sunday.

    So he checked himself into Walter Reed National Military Medical Center in Bethesda, Maryland, last Feb. 15. “There was nowhere else to go,” he said, describing how he often felt during his stay that “there wasn’t any hope sometimes and like, ‘What do I have left?’”

    He also wondered whether he would survive politically.

    “When it got released where I was and where it was going, it was a big story. And so, I had assumed that that would be the end of my career,” he said.

    When he sought treatment for clinical depression, Fetterman was still coping with the effects of the stroke he had in May 2022, during his campaign for one of the Senate’s most contested seats. “My heart technically stopped, and it was a very touch-and-go situation,” said Fetterman, 54. A pacemaker was implanted with a defibrillator to manage two heart conditions, atrial fibrillation and cardiomyopathy.

    His victory over Republican Mehmet Oz had helped Democrats keep control of the Senate and made him a national figure. It was the height of his political career. But he couldn’t make it out of bed at his home in Braddock, in western Pennsylvania.

    “I really scared my kids, and they thought, ’You won, Dad. Why aren’t we enough? Why are you still so sad? Why are you even more sad?’ And it was hard for — to explain why I was. And, of course, a 9-year-old child wouldn’t understand that. And it was awful,” Fetterman said.

    So much so that he said he “pleaded not to go down to D.C.” later that November for orientation sessions in Washington for newly elected lawmakers.

    His favorite holiday was nearing, yet he was unable to think about getting Christmas presents for his children and “dreading” his swearing in on Capitol Hill early in the new year.

    Within two months, he was at Walter Reed. Aides had described the new senator as being withdrawn and uninterested in eating, discussing work or the usual banter with staff.

    “This is a conversation that I’ve had with myself and anybody that knows they’re unable to address their depression, is they start to have dark conversations with themself about self-harm,” Fetterman said. “And things continued to kind of tick off the list. And then I kind of hit the emergency brake.”

    He added, “I knew I needed help.”

    Before checking into Walter Reed, Fetterman had never publicly discussed his battle with depression. He has since said that he has experienced it on and off throughout his life.

    He left Walter Reed at the end of March after six weeks of inpatient treatment with his depression “in remission,” according to a statement from his office.

    Doctors describe “remission” as when a patient responds to treatment so that they have returned to normal social function and they are indistinguishable from someone who has never had depression.

    Fetterman has since become a visible presence in the Capitol, bantering with reporters, joking with Senate colleagues and speaking up at Senate hearings.

    To others who are now “facing a really dark holiday time,” Fetterman offered this guidance: “I know that last year’s was desolate. And this year’s might be desolate. Next year’s can be the best ever. And that’s what happened for me.”

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  • Want To Be Happier This New Year? Study Says Do This

    Want To Be Happier This New Year? Study Says Do This

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    As the study’s lead author, Cara Palmer, Ph.D., explains in a news release, “This study represents the most comprehensive synthesis of experimental sleep and emotion research to date, and provides strong evidence that periods of extended wakefulness, shortened sleep duration, and nighttime awakenings adversely influence human emotional functioning.”

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  • “The True Value of ADHD Side Quests, Rabbit Holes, and Tangents”

    “The True Value of ADHD Side Quests, Rabbit Holes, and Tangents”

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    A colleague recently sent me a meme that compared living with ADHD to constantly choosing to play a video game’s side quests – optional missions that are not required to complete the game – over its main quest. I laughed at the meme and reflected on the side quests and non-linear paths I’ve pursued in my own life, in and out of my career as a teacher.

    Over the past 10 years, I’ve learned to sew and knit mittens, bake bread, bake sourdough bread (a completely different process), decorate cakes, cook and preserve a variety of foods, make candles, craft homemade lip balm and lotion, and edit with Photoshop. I volunteered with Big Brothers Big Sisters, ran four half marathons and three full marathons, did a triathlon, and a (maybe ill-advised) mountain race, all as I earned a master’s degree.

    I’m on a side quest right now. I am writing a biology unit even though my school doesn’t currently offer a biology class. Should I devote my time to other lessons? Probably. But I tend to plan my lessons as they come to me. I’ve learned that my best work comes when I follow my creative instincts. Even if I forced myself to work linearly, I know it would result in subpar lesson plans.

    [Read: Why the ADHD Brain Chooses the Less Important Task]

    I don’t list these side quests, many of which I consider accomplishments, to brag, (I am not particularly good at any of the above) but to emphasize that if anyone knows about ADHD side quests – the good and the not-so-good parts of them – it’s me. I can’t tell you how many times I’d set out to do something, like clean my kitchen, only to spend that time doing anything but, like perfecting my baking skills. As frustrating as it is to stray from my intentions (I ended up with yummy bread and a dirtier kitchen), I firmly believe that all the side quests I’ve embarked on have served me in the long run. I also know that this breadth of learning is only possible when I lean into my ADHD.

    What’s Life – and Learning – Without Side Quests?

    While funny, the ADHD meme suggests that side quests and non-linear paths are ultimately wasteful. It’s a mentality I see in the field of education, which is quick to discourage and even punish side quests and non-linear approaches. Students are largely taught to complete the main quest using only a handful of accepted procedures, without room for detours. It’s a mentality that negatively affects students who learn differently, including students with ADHD, who come to learn to view their condition as an impediment to academic success.

    Side quests, I say, are not wasteful. Even within video games, you can earn rewards for playing side quests and gain skills that eventually aid in completing the main quest. If you shut off the game after finishing a handful of side quests, without so much as attempting the main quest, you would still consider it a success, if not a good time.

    How can we bring this approach to learning? I have a few ideas.

    [Read: Stifled Creativity and Its Damaging Impact on the ADHD Brain]

    1. Recognize that success and learning come in many forms. Point A to Point B may work for some students, but some of us need to stop at Points C through F, with a layover at stoichiometry and a quick detour to the American Revolution.

    2. Provide opportunities to go down the rabbit hole. We should encourage students to take tangents and scratch those exploratory itches. My students get two days at the end of each term for digging deeper into a topic that was particularly interesting to them and then sharing with the class. It’s an opportunity to hyperfocus that also increases engagement, and it teaches students to view tangents and side quests in a positive light.

    3. Reframe mistakes as opportunities for growth and learning. Mistakes and snags are part of learning (we can even consider them as side quests of their own), but it’s not always pleasant to brush up against them, whether they happen on side quests or the main quest. Take a page from video games, where failure doesn’t really exist and mistakes aren’t the end of the world. You may lose the round, but you’re allowed to play and play, using what you’ve learned until you get it right and move on to the next level.

    How to Engage Students: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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    Nathaly Pesantez

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  • “Shame Spiral Advice from the Counselor with ADHD Who Needs to Take Her Own Advice”

    “Shame Spiral Advice from the Counselor with ADHD Who Needs to Take Her Own Advice”

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    “Positive reinforcement, encouragement, and rewards help us create good habits; shame, criticism, and negative self-talk do not,” I say to a client, terrified that they see right through me and know that I’m actively beating myself up for falling weeks behind on paperwork.

    I was diagnosed with ADHD at 24 years old in the middle of earning my masters in clinical mental health counseling. I had always been praised for my intelligence. At the same time, I struggled with not feeling good enough, partly because of my challenges with disorganization, getting things done, forgetfulness, and other executive function areas where I sometimes came up short. I felt like an imposter. Of course, I knew that I was a capable person (and who doesn’t have imperfections?) but knowing and feeling are two very different things.

    Even after completing my counselor training, embarking on a self-healing journey, and achieving a greater understanding of ADHD, feelings of shame, self-doubt, and anxiety still come up for me – the same feelings I help my own clients navigate. There are days when Imposter Syndrome crushes me, and when the shame spiral gets the best of me. I’ve gotten better at taking my own advice during those tough times, and it does help. Take it from me: You’ll want to use these strategies, too.

    1. Self-Compassion Always Beats Out Self-Criticism

    In times of high frustration, dysregulation, and paralysis, you may have found yourself thinking, “Why am I like this? I hate myself!” I know I have when I feel stuck and worthless. The moments when I want to shame and criticize myself are the moments when I need love and self-compassion the most, I’ve learned.

    Imagine taking a moment to talk to that part of yourself that’s stuck on the couch scrolling on TikTok for hours because one look at the messy kitchen sent you into freeze mode. How does that part of you feel? What does it need? Maybe some encouragement and validation? Say to yourself, “I see that you’re overwhelmed and feeling a bit stuck. That must be so difficult and stressful. I know that you want to get those dishes done – maybe listening to a good song and singing along will get you moving. Let’s give it a try!

    [Read: Silence Your Harshest Critic — Yourself]

    2. Be Proud of Yourself When Building Habits — and Prouder Still When You Restart

    “This time will be different!” How many times have you said this to yourself after buying a new planner, signing up for the gym, starting a new school semester, and embarking on something new? If you’re anything like me, you’ll know that, inevitably, the newness fades, and so does the dopamine and the habit. You feel like a failure for not being able to stick to new habits.

    But what if you just accepted that habit-forming is difficult, and that failing to stick to a habit isn’t the end of the world? I know when I start a new workout kick or cleaning schedule, I try to remember that that momentum will eventually fade, in large part due to how my brain works. This helps me let go of the shame around perceived failure and find a way to start the habit again in a new, engaging way.

    3. Ask for Help. Don’t Hide Your Problems.

    Shame shuts us down and tells us to keep things hidden. An antidote to shame is to be open about what’s troubling you. Acknowledge to yourself that you’re overwhelmed and exhausted. Talk about it over FaceTime with a friend. Tell a coworker that you’re behind on your work and make a plan to fix it.

    When I was chronically behind on notes and documentation at work, the stress followed me home, affected my work with clients, and made me dread the next work day. It stayed that way until I talked to my boss and coworkers about it. I was able to make a plan with my coworker to “body double” every time we both had a free hour. My boss also checked in on me weekly, which helped me make realistic goals to get caught up. Will I still get behind on paperwork from time to time? Yes! But it doesn’t make me feel as overwhelmed and blocked as it once did.

    [Read: “The Ta-Da List Is the Antidote to To-Do List Shame”]

    4. Needs Are Not Rewards

    “I’ll sleep when I’m done.”

    “I don’t have time to read or journal when there’s still so much left to do!”

    Denying yourself basic physical, emotional, and cognitive needs is not going to help you get things done faster. They are needs and should be treated as such, not as things you are only worthy of if you meet expectations. If I deny myself sleep to complete a task, it’s going to take me longer to complete it because I’ll be sleep deprived. If I don’t take time to journal, I’ll be too dysregulated to attend to what I need to. As a mental health professional, if I don’t take care of my own mental health, I am not in a place to help others. You are always worthy of giving yourself what you need.

    5. Find What Works, Not What “Should” Work

    “You should take notes in an outline.”

    “You should use this planner every day.”

    Who says? Have you considered that the things we’ve been taught about productivity and functioning may not be well-suited for our brain type or learning style? If you get work done faster by jumping from project to project instead of focusing on one thing at a time, keep at it! If you can absorb information better by moving your body, do it! No one can claim to know you better than you know yourself.

    ADHD Shame Spiral Advice: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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    Nathaly Pesantez

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  • Subscription-based health care can deliver medications to your door — but its rise concerns some experts

    Subscription-based health care can deliver medications to your door — but its rise concerns some experts

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    Need help losing weight or handling depression? How about a pill that lowers cholesterol and treats erectile dysfunction?

    Online subscription services for care have grown far beyond their roots dealing mainly with hair loss, acne or birth control. Companies including Hims & Hers, Ro and Lemonaid Health now provide quick access to specialists and regular prescription deliveries for a growing list of health issues.

    Hims recently launched a weight-loss program starting at $79 a month without insurance. Lemonaid began treating seasonal affective disorder last winter for $95 a month. Ro still provides birth control, but it also connects patients trying to have children with regular deliveries of ovulation tests or prenatal vitamins.

    This Netflix-like approach promises help for two common difficulties in the U.S.: access to health care and prescription refills. But it also stirs concern about care quality.

    “This isn’t medicine. This is selling drugs to consumers,” said Dr. Adriane Fugh-Berman, who studies pharmaceutical marketing at Georgetown.

    The online providers say they screen their patients carefully and send customers elsewhere if they can’t help them. They also think they’ve tapped a care approach that patients crave.

    “The growth we’ve seen on our platform is a testament to how people are looking to get the care they need,” Hims spokeswoman Khobi Brooklyn said.

    The publicly traded Hims has topped 1.4 million subscribers this year. It expects to pull in at least $1.2 billion in annual sales by 2025.

    That pales compared to the $300 billion-plus in annual revenue generated by health care giants like CVS Health. But Hims’ 2025 projection is more than eight times what the company brought in at the start of the decade.

    Subscription-based health care has been around for years, particularly in primary care, where patients can pay monthly fees to gain better access to doctors. The e-commerce giant Amazon recently entered that niche with a subscription plan that gives some customers access to virtual and in-person care.

    Online versions of subscription-based care started growing after the COVID-19 pandemic made Americans more comfortable with telemedicine. That has led to a surge of investor money flowing to companies providing this care, said Dr. Ateev Mehrotra, a Harvard researcher who studies consumer health care.

    Many condition-specific plans offer patients regular visits with a health care provider and then recurring prescriptions for a monthly fee.

    That simplicity can be attractive, Mehrotra noted.

    “You can just get the care you need and move on with life just as you pay for Netflix or whatever,” he said.

    Hims debuted weight loss earlier this month after starting a heart health program last summer that includes the combination pill treatments.

    Its rival Ro added weight loss last year to a lineup that also includes treatment plans for eczema, excessive sweating and short eyelashes, among other issues.

    Lemonaid offers treatment plans for insomnia and high blood pressure. It also touts cholesterol management for $223 a year without insurance. That includes provider visits, lab work and prescriptions for generic medicines.

    These companies still push sexual health help, especially on social media. But broader growth remains a priority.

    Hims says in a regulatory filing that it sees significant future opportunities in menopause, post-traumatic stress disorder and diabetes.

    Ro CEO Zach Reitano noted in an interview earlier this year that his company’s obesity treatments are “upstream” to other chronic diseases. He said patients who want help losing weight also care about improving their overall health.

    Reitano told The Associated Press he thought one of the health care system’s biggest problems was that “it is not built around what patients want.”

    Subscriptions, whether for medicine or meal kits, offer predictable costs and may seem like good deals at first. But customer enthusiasm can fade, and companies may feel pressure to find new business, said Jason Goldberg, chief commerce strategy officer at Publicis Groupe.

    The approach also comes with reputational baggage.

    RobRoy Chalmers turned to Hims for help with erectile dysfunction. But the Seattle artist decided to cancel his subscription and cut costs after a few months.

    He kept receiving bills after he thought he stopped the subscription. He said he emailed and called customer service. He didn’t get a response until he criticized Hims on social media.

    “The amount of effort I needed to go through for them to make good was too much,” he said. “This is every subscription-based company in my mind.”

    Fugh-Berman worries mainly about care quality. She noted that talk therapy can be as effective as prescriptions for some conditions.

    “Mental health care should never just be about drugs,” she said.

    She also noted that a diagnosis can change over time. Patients on regular medications must be monitored in case the drug causes problems like higher blood pressure.

    Lemonaid Health does that, according to Dr. Matthew Walvick, the company’s top medical official. He said Lemonaid routinely follows up with patients to monitor for side effects and update their medical history.

    Brooklyn said Hims’ program for mental health care includes psychiatry and talk therapy.

    Representatives of both companies say they also encourage patients to get in-person help when needed.

    Mehrotra worries more broadly. He noted that overall patient health may get overlooked when customers come to these companies with a specific condition or medicine in mind.

    Someone visiting a primary care doctor for birth control may also get screened for depression, he noted.

    “These companies are very solution-oriented,” Mehrotra said. “They’re not thinking about that comprehensive care.”

    Walvick said Lemonaid collects an extensive patient medical history that delves into issues like smoking or drug use to offer “the best possible comprehensive care.”

    Brooklyn said Hims & Hers provides access to safe care for many issues but shouldn’t replace a primary care doctor. She added that every part of the health care system should be focused on improving access.

    “The traditional health care system in the U.S. has always been slow to adapt to our changing society’s needs,” she said.

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  • Past, Present, and Future: Lessons from A Christmas Carol

    Past, Present, and Future: Lessons from A Christmas Carol

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    From ‘Bah, humbug!’ to redemption: Charles Dickens’ ‘A Christmas Carol’ unfolds as more than just a festive fable, offering profound insights into self-discovery, kindness, and rewriting one’s life story.


    Charles Dickens’ timeless classic, “A Christmas Carol,” isn’t just a heartwarming tale of holiday spirit; it’s a profound exploration of human psychology and the power of personal transformation.

    Many of us have heard the story before through countless movie and TV adaptations, especially the infamous Scrooge, whose name has now become a common insult toward those who fight against the holiday spirit of joy, kindness, and charity.

    If you’re interested, you can read the original 1843 novella A Christmas Carol for free at Project Gutenberg. There are also many free audiobooks you can find and listen to.

    The story opens the day before Christmas with Ebenezer Scrooge at work, a strict businessman who is described as miserable, lonely, and greedy, without any close friends or companions. His nephew visits, wishes him a cheerily “Merry Christmas!” and invites him to spend dinner with his family, but Scrooge rudely brushes off the kind gesture and responds with his trademark phrase “Bah humbug!”

    Scrooge’s cynical and negative attitude is on full display in the opening chapter. “He carried his own low temperature always about with him.” In one instance where he is asked to donate money to help the poor, the wealthy Scrooge asks, “Aren’t there prisons? Aren’t there workhouses?” and then complains about the “surplus population.”

    It’s clear that Scrooge’s only concerns and core values in life are money and wealth. If it doesn’t help his profits or bottom line then he doesn’t care about it, especially the well-being of others which he claims is “none of his business.”

    The archetype of Scrooge is more relevant today than ever, especially in our corporatized world where rich elites isolate themselves from the rest of society while income inequality, crime, and economic woes continue to rise for the average person. Dickens observed early signs of increased materialism, narcissism, and greed almost two hundred years ago, but these unhealthy instincts have only grown rapidly since then. Social media has particularly warped people’s perceptions of wealth, status, and fame, which has in turn blinded us to many other important values in life.

    In many cases people like Scrooge live lonely and miserable lives until they die, clinging to their money as they are lowered into their graves. However the story of “A Christmas Carol” provides hope and inspiration that people can change their paths in life if they are given the necessary insight and wisdom.

    As the well-known tale goes, Scrooge is haunted by 3 benevolent spirits on consecutive nights (The Ghosts of Christmas Past, Present, and Future), each teaching him an essential lesson on what really matters in life.

    This breakdown of past, present, and future creates a complete picture of one’s life. It’s a powerful framework to spark self-growth in any person. Once we reevaluate where we’ve been, where we are, and where we want to go, we have a much clearer idea on what the right path forward is.

    Keep in mind you don’t need to be religious to reap the benefits of this story. Its lessons are universal. While there are supernatural and spiritual elements, the wisdom is real and tangible.

    Introduction: The Ghost of Marley

    Before Scrooge is visited by the three spirits, he encounters the ghost of his former business partner Marley who had died seven years ago.

    The ghost of Marley is shown to be in a type of purgatory, aimlessly roaming the town, entangled in many heavy chains with cash-boxes, keys, padlocks, ledgers, deeds, and heavy purses made out of steel, representing a lifetime of greed and selfishness:

      “I wear the chain I forged in life,” replied the Ghost. “I made it link by link, and yard by yard; I girded it on of my own free will, and of my own free will I wore it. Is its pattern strange to you?”

      “Or would you know,” pursued the Ghost, “the weight and length of the strong coil you bear yourself? It was full as heavy and as long as this, seven Christmas Eves ago. You have laboured on it, since. It is a ponderous chain!”

    The ghost lets Scrooge know that his actions have far-reaching consequences too. He will suffer a similar fate if he doesn’t change his ways, but there’s still hope for redemption! He then leaves, announcing to Scrooge that he will soon be visited by three spirits that will guide him to a better path.

    Marley’s ghost serves as a warning, but also a sign of hope.

    The Ghosts of the Past: Forgiving Your Former Self

    Scrooge’s first encounter is with the “Ghost of Christmas Past,” who serves as a poignant reminder that we must confront our history to understand our present.

    The Ghost of Christmas Past transports Scrooge through various memories he had as a child and young adult, showing his psychological development over time.

    The first scene brings Scrooge back to his childhood town, where he is immediately rushed with feelings of nostalgia, cheerfulness, and joy. These positive memories depict a very different Scrooge from present, revealing his once optimistic and hopeful disposition. What happened to him since?

    The memories begin to grow darker. Multiple scenes show Scrooge spending Christmas alone as a young child, one time being left by himself at boarding school while his friends were celebrating the holidays with family, and another time sitting solitarily by the fire reading. Scrooge begins to shed tears and show sympathy toward his former, abandoned self.

    One of the most pivotal memories is when young adult Scrooge is speaking with his past lover. She notices a fundamental change in him that has become a dealbreaker in their relationship.

      “You fear the world too much,” she answered, gently…”I have seen your nobler aspirations fall off one-by-one, until the master-passion, Gain, engrosses you…”

    She sees that money has become Scrooge’s God which he puts above all other values, including love. The young woman continues…

      “Our contract is an old one. It was made when we were both poor and content to be so, until, in good season, we could improve our worldly fortune by our patient industry. You are changed. When it was made, you were another man.”

    Here we begin to see Scrooge’s hardening into the man he is in the present.

    His pursuit of wealth as his main source of comfort and satisfaction has damaged his relationship beyond repair. The lover sees no other option but for them to go their separate ways. The memory deeply pains Scrooge and he cries out for the ghost to show him no more.

    In truth we are all a product of our past, including our environment and the choices we make in life. Scrooge has clearly gone through hardships and taken wrong turns that have influenced where he finds himself today; but it’s not too late.

    The Ghost of Christmas Past forced Scrooge to remember events that he had long forgotten, neglected, or ignored because they were too painful to think about. While these old memories cannot be altered, you have to accept your past, be honest with yourself, and forgive yourself if you want to learn, grow, and change for the better.

    One of the main lessons here is that you need to take responsibility for the past before you can take power over the future. Scrooge is suffering, but he’s learning.

    Making the Most of the Present: Opportunities for Joy and Kindness

    Scrooge’s next encounter is with the “Ghost of Christmas Present,” who teaches Scrooge all the opportunities for good that cross his path every single day.

    The spirit is colorfully dressed with holly, mistletoe, berries, turkeys, sausages, oysters, pies, puddings, fruit, and punch surrounding him, a representation of the simple pleasures in life we can all learn to appreciate, savor, and be grateful for.

    First, the Ghost of Christmas Present takes Scrooge for a walk outside in the town during Christmas Day, observing all the happiness, zest, and cheer overflowing through the streets. Everyone from all backgrounds is enjoying the festivities.

    When two people bump into each other and start a small fight, the ghost sprinkles a magical substance on them which instantly ends the argument and brings both back to a more joyful demeanor.

      “Once or twice when there were angry words between some dinner-carriers who had jostled each other, he shed a few drops of water on them, and their good humour was restored directly. For they said, it was a shame to quarrel upon Christmas Day. And so it was! God love it, so it was!”

    On Christmas, all fights are optional.

    The ghost then leads Scrooge to the home of Bob Cratchit, his current employee who he often treats poorly. Here Scrooge is introduced to Bob’s sick and disabled son Tiny Tim, who despite his illness is still excited to spend holiday time with the family. The poor family makes the most of the limited food and time they have together, including a fake “goose” dinner made out of apple sauce and mashed potatoes.

    Scrooge looks on in sympathy and wishes he could do more to help them. He asks the spirit about the current state of Tiny Tim’s health:

      “Spirit,” said Scrooge, with an interest he never felt before, “tell me if Tiny Tim will live.”

      “I see a vacant seat,” replied the Ghost, “in the poor chimney-corner, and a crutch without an owner, carefully preserved. If these shadows remain unaltered by the Future, the child will die.”

    In another scene, Scrooge is transported to the home of his sister’s family, the same party his nephew invited him to the previous day. Everyone in the household is enjoying the Christmas holiday while singing, dancing, and playing games. Several times Scrooge is brought up in conversation and everyone can only laugh and shrug at Scrooge’s relentless misery and gloom.

      “A Merry Christmas and a Happy New Year to the old man, whatever he is!” said Scrooge’s nephew. “He wouldn’t take it from me, but may he have it nonetheless. Uncle Scrooge!”

    Scrooge knows that these events and perceptions by others are part of his own doing.

    At every turn, Scrooge denies taking advantage of daily opportunities for happiness, including rejecting a group of children singing carols, responding rudely to acquaintances (“Bah humbug!”), and refusing to give to charities or help others when it’s fully in his power.

    These events are small, but they build up over time. Whenever Scrooge is given a choice between kindness vs. coldness, he chooses to be cold. After enough tiny social interactions, Scrooge has cemented his reputation around town as being the miserable miser.

    Can he still change it?

    The Shadows of the Future: Shaping Tomorrow Today

    The final spirit Scrooge meets is the “Ghost of Christmas Yet to Come” or the “Ghost of Christmas Future.” This ghost blends in with the darkness of the night, wearing a long black robe that covers their entire face and body, except for a boney hand it uses to silently point.

    The ghost begins by showing men on the streets joking and laughing about someone who has just passed away. At a pawn shop, robbers are selling stolen property they recently seized from the dead man’s estate, saying it’s for the best since the items will no longer serve any use to him. Scrooge, perplexed by the meaning of these scenes, intently watches on. Another man jokes:

      “It’s likely to be a very cheap funeral, for upon my life I don’t know of anybody to go to it.”

    Scene by scene, people show ambivalence toward the death. Scrooge grows frustrated and asks:

      “If there is any person in the town who feels emotion caused by this man’s death, show that person to me. Spirit, I beseech you!”

    Now they see a family that was in debt to the dead man, and they are feeling humble gratitude and quiet glee that they no longer have to worry themselves about such an evil creditor:

      “Yes. Soften it as they would, their hearts were lighter. The children’s faces, hushed and clustered round to hear what they so little understood, were brighter; and it was a happier house for this man’s death! The only emotion that the Ghost could show him, caused by the event, was one of pleasure.”

    Already having suspicions on who this man is, Scrooge begs the ghost to finally reveal where his future lies. The ghost travels to a graveyard and points at a tombstone that upon inspection reads: Ebenezer Scrooge

    Scrooge’s heart sinks. Next it’s shown that Tiny Tim hasn’t recovered from his illness and has also passed away, and at such a young age. Feeling completely hopeless at this point, Scrooge desperately begs:

      “Answer me one question. Are these the shadows of the things that Will be, or are they shadows of things that May be, only?”

      “Men’s courses will foreshadow certain ends, to which, if persevered in, they must lead. But if the courses be departed from, the ends will change. Say it is thus with what you show me!”

    As long as you’re alive and breathing, you have the power to change.

    When we think about death, it puts everything about life into perspective. Our time is finite in this world and we must make the most of it without being distracted by trivialities and lesser values. If you were laying on your deathbed right now, what would your main regrets be?

    When Scrooge reflects on his own death and what influence he’d leave on the world, it shakes him at his core – but also transforms him.

    The Power of Redemption: Transforming Scrooge’s Tale into Our Own

    After the visitations of the three ghosts, Scrooge wakes up a changed man ready to start his new life. He rises from bed excited, hopeful, and giddy that he’s still alive and still has a chance to change his current course.

    Upon finding out it’s still Christmas Day, he buys a prize turkey to send to the Cratchit family and begins giving generous amounts of money to children and the poor. He continues to walk around the town square, giving everyone warm greetings and a hearty “Merry Christmas!”

    When he sees Bob Cratchit the next day at work, he immediately gives him a raise in salary and promises to take care of Tiny Tim and assist the family in anyway possible. He becomes a lifelong friend to the family.

    This sudden change in Scrooge’s behavior confused the townsfolk at first, including many who made fun of this rapid transformation that was so uncharacteristic of Scrooge. But these words and gossip didn’t bother him:

      “Some people laughed to see the alteration in him, but he let them laugh, and little heeded them; for he was wise enough to know that nothing ever happened on this globe, for good, at which some people did not have their fill of laughter[…] His own heart laughed: and that was quite enough for him.”

    At its core, “A Christmas Carol” is a story of redemption and heroism. Scrooge’s journey from miserly recluse to benevolent samaritan exemplifies the human capacity for change.

    By reflecting on his past, present, and future self, Scrooge discovered the best path forward – a process that applies to all forms of self-improvement.

    This story has insightful lessons that can apply to anyone’s life, no matter what situation they find themselves in. We can’t change the past chapters, but we can change how our story ends.

    Never forget you have the power to rewrite your life story at any time.


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    Steven Handel

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  • “How to Unlock the Power of the Food-Dopamine Connection”

    “How to Unlock the Power of the Food-Dopamine Connection”

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    The following is a personal essay, and not a medical recommendation endorsed by ADDitude. For more information about ADHD nutrition, speak with your physician.

    One trademark of ADHD is low levels of dopamine, a neurotransmitter released by the brain that makes kids feel good and helps them focus. Increasing dopamine in the brain through medication is an effective treatment for ADHD. However, more than a year into a nationwide stimulant shortage, parents still struggle to fill prescriptions for their kids.

    As the shortage stretches on, many caregivers are working to implement ADHD treatment tactics without medication. Here are some gut health strategies to consider.

    Don’t Skip Meals

    The way your child’s brain works is influenced by what they eat, and good nutrition is essential. Eating unhealthy, non-nutritious foods may contribute to inattention and problematic behaviors, while a diet with a variety of healthy foods nourishes the brain to pay attention and function optimally.

    [Free Download: 5 Rules for an ADHD-Friendly Diet]

    A study in Cell Metabolism found that dopamine release in the brain can occur at two different times: when food is swallowed and once the food reaches the stomach.1 Skipping a meal robs the body of two potential releases of dopamine. If your child is not hungry, try to keep them on a regular meal schedule to help regulate opportunities for dopamine release. Healthy snacks help, too. A protein-rich diet, including fish, poultry, eggs, and legumes (e.g., beans, lentils, peas, etc.), can help increase dopamine levels.

    Introduce Variety

    Many kids with ADHD want to eat the same things every day, but doing so may mean they miss out on producing more of that feel-good hormone. Research has also found a strong connection between gut health and mental health. 2 A healthy gut is best described as having a diverse microbiome, consisting of different types of microorganisms (bacteria, fungi, viruses, etc.) that coexist harmoniously in the digestive tract. Increasing the diversity of your child’s gut microbiome with a protein-rich diet, including fish, poultry, eggs, and legumes (e.g., beans, lentils, peas, etc.), ensures that dopamine can be adequately synthesized.

    Introduce new foods slowly and in a variety of ways. For example, pick a vegetable your child usually eats and connect it to another vegetable or legume. So if your child eats raw carrots, pair them with a dip made of puréed red peppers or smooth refried beans. If your child prefers crunchy foods, make crunchy cooked veggies in the oven or air fryer. Experiment with spices, too. Offering your child small tastes (repeatedly) will build their acceptance of new foods. Kids are more likely to expand their taste and preference for new foods when given multiple chances to learn about and experience new food.

    [Free Download: Meal-Planning Guide for ADHD Families]

    Mindful Eating

    Young children, especially those with ADHD, may be easily distracted during mealtimes. Make it a point to give your child a heads-up on what’s for dinner and when it will be served. Kids with ADHD do best when they know what to expect and follow a schedule. Then, turn off all electronic devices, including the TV, while eating to limit distractions. If possible, sit and eat together at the table. This lets your child know that during meals, it’s time to pause (even for a minute) and focus on eating. This is also a great time to share a moment with your child.

    Gut Health Strategies for Treating ADHD: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

    The opinions expressed in ADDitude Guest Blogs are solely those of the User, who may or may not have medical or scientific training. These opinions do not represent the opinions of ADDitude. Blogs are not reviewed by an ADDitude physician or any member of the ADDitude editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. ADDitude does not endorse any specific product, service or treatment.

    Do not consider ADDitude Blogs as medical advice. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on ADDitude. You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. ADDitude understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. If you think you may have a medical emergency, call your doctor or dial 911 immediately.


     

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    Melanie Wachsman

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  • Study Reinforces Marijuana's Power To Treat PTSD

    Study Reinforces Marijuana's Power To Treat PTSD

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    There seems to be bi-partisian support for medical marijuana to be an aide in treating PTSD. The VA Medicinal Cannabis Research Act was introduced during summer for Department of Veterans Affairs. In addition to pain and post-traumatic stress disorder, the legislation would require the VA to examine how the plant affects sleep, agitation, mortality and hospital readmissions.  It was is critical as it healthcare professionals, veterans and counselors give the nod it is a benefit for those in need.

    Science is finally backing up these opinions. A study published in the Journal of Pharmacology looked at the patient history of 24,000 Canadians using 2012 Statistics Canada data. Researchers were interested in exploring how cannabis could affects those living with PTSD, specifically with regards to suicide and depression. Living with PTSD sharply increases the risk of depression and suicide in patients unless, researchers discovered, they consume marijuana.

    RELATED: Science Says Medical Marijuana Improves Quality Of Life

    “We know with limited effective treatment options for PTSD, many patients take to medicating with cannabis to alleviate their symptoms,” lead author Stephanie Lake told Global News. “However, until now, there has been no population-level data to suggest cannabis might have a possible therapeutic role in the course of PTSD. These findings offer those patients seeking treatment options some promise.”

    Photo by lalesh aldarwish via Pexels

    In the more than 24,000 participants, researchers found 420 Canadians who’d been clinically diagnosed with PTSD. About 28% (106 individuals) of those living with PTSD reported using cannabis in the past year. Only 11% of respondents undiagnosed with PTSD reported cannabis usage. Non-users were seven times more likely to have experienced a recent major depressive episode and had a 4.7% higher chance of contemplating suicide, compared to non-cannabis users who didn’t suffer from PTSD. Among cannabis users, the study did not find a connection between PTSD and depression or suicide.

    RELATED: Exploring The Connection Between Marijuana And PTSD

    Official VA statistics reports about 10-20% of veterans live with PTSD, depending on the service era in which they participated. But the organization’s National Suicide Report paints a starker picture — suicide rates are increasing for both veterans and non-veterans. About 20 veterans commit suicide each day, according to the report.

    While more research is necessary, as Lake and her team said, this study points to how cannabis might assist those living with PTSD.

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    Brendan Bures

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  • Ketamine infusions improve symptoms of depression, anxiety and suicidal ideation, study says | CNN

    Ketamine infusions improve symptoms of depression, anxiety and suicidal ideation, study says | CNN

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    CNN
     — 

    People who got intravenous ketamine at three private ketamine infusion clinics had “significant improvement” in symptoms of depression, anxiety and suicidal ideation, a study says.

    The study, published in the Journal of Clinical Psychiatry, adds to a growing body of research showing ketamine’s promise in treating these conditions.

    It “gives some more real-world data, which is incredibly important” because it helps show its potential to work in a more general population, said Dr. Gerard Sanacora, a psychiatry professor at the Yale School of Medicine.

    But the study leaves some critical gaps, including data on adverse effects and direct comparisons to other options, that make it difficult to conclude how it should be used, he said.

    Ketamine is a powerful medication used in hospitals primarily as an anesthetic. It’s also used illegally as a club drug that creates an intense high and dissociative effects. Because it’s not approved to treat depression and thus is used for that purpose “off-label,” it is not covered by insurance, even when it’s recommended by a doctor.

    The researchers looked at data on 424 people with treatment-resistant depression who were treated between November 2017 and May 2021 at three ketamine infusion clinics in Virginia that specialize in people with suicidal ideation, depression or anxiety. During each visit to the clinic, the patients filled out physical and mental health surveys. The patients were given six infusions within 21 days.

    Within six weeks of beginning infusions, the researchers say, half of the participants responded to the treatment, and 20% had depressive symptoms in remission. After 10 infusions, response and remission rates were 72% and 38%, respectively.

    Half of the patients who had suicidal ideation were in remission after six weeks, and there was a 30% reduction in anxiety symptoms over the course of treatment, according to the study.

    Response rates in the initial phase of treatment were similar to those of oral medication and transcranial magnetic stimulation for treatment-resistant depression, the researchers say. Remission rates were on par with transcranial stimulation but weren’t quite as helpful as optimized trials of electroconvulsive therapy, both of which can be more expensive and carry added risk.

    Limitations of the research include that it was not a blind study with a control group. It didn’t look at people who declined to have infusions, and it relied on self-reported surveys.

    The researchers also note that they didn’t systematically assess side effects or adverse events of the treatment, but previous studies have not found long-term or permanent side effects on memory or cognitive decline.

    The lack of information about adverse effects is “disappointing,” Sanacora said. Ketamine comes with a “unique set of risks, both to the individual but also to society,” including the potential for drug abuse and unknown effects of frequent use, especially at higher levels.

    But without the adverse effects data – and without comparing outcomes to a control group or otherwise – it’s hard to know how to weigh the benefits against the risks.

    “My point is, I think this is an incredibly important treatment to add to our armamentarium to fight severe mood disorders and psychiatric illnesses, but we have to use it responsibly and carefully,” he said.

    In 2019, the US Food and Drug Administration approved a nasal spray that uses esketamine, a cousin of ketamine, for treatment-resistant depression. The researchers on the new study say that infusions of racemic ketamine (which uses two forms of ketamine molecules, in contrast with esketamine’s single form) are cheaper than esketamine and could result in savings if they were covered by insurance.

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  • “How to Lose the Holiday Traditions That No Longer Bring Joy”

    “How to Lose the Holiday Traditions That No Longer Bring Joy”

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    The holiday season can feel more hectic than happy for parents. They’re juggling busy schedules, school vacations, holiday get-togethers — and trying to make it fun for the whole family. Parents of children with ADHD and learning differences, such as dyslexia, have added layers of stress.

    Hosting out-of-town relatives, attending holiday parties, or baking cookies with friends may feel festive to some family members but may cause stress and overwhelm for those who struggle with patience and attention. Many parents feel guilty if they don’t keep holiday traditions alive.

    There are ways to balance the desire for tradition with the reality of what your family will enjoy — not just survive. Here are some tips and simple swaps:

    [Free Download: Holiday Survival Kit]

    Include Children in New Holiday Traditions

    Tweak old traditions or create new ones that your entire family can enjoy. Ask your child how they want to celebrate the holidays. What do they find hardest about your usual traditions? Think about how you can change a few details to make the holiday season a better fit for everyone.

    For example, when reading a classic holiday story, ask your child if they’d like to retell (or act out) the story — as it went or as your child wishes it went. Or maybe they’d like to listen to an audiobook version or watch a movie of the story while sipping hot chocolate.

    Say “No” to an Invitation

    It’s easy to feel obligated to say “yes” to every party invitation. But an invitation is merely that: an invitation. You don’t have to say “yes” to all of them. Feel comfortable with the power of saying “no.” Also, it’s OK if the whole family doesn’t attend an event that will likely cause anxiety. For example, a big party might not be a good fit for children with ADHD or social anxiety. A smaller group setting may be less overwhelming and help children have a good time socializing.

    Prepare and Manage Expectations Before an Event

    Exchanging gifts may lead to frustration or worse for some kids with learning and thinking differences. Waiting their turn to open a gift can be challenging and tantrum-inducing for some children. For other children, opening a gift they weren’t expecting or didn’t want could lead to sensory overload and a meltdown. To avoid this reaction, discuss with your child what might happen at an event and how they can cope with it. Role play how to receive, open, and accept gifts and practice saying polite “thank-yous.” This prepares kids to navigate awkward moments — like opening a gift they don’t like.

    [Free Download: Healthy Responses to Holiday Stress]

    Remember, the holidays aren’t always full of cheer for kids with thinking and learning differences. Tweaking traditions with simple swaps and pre-planning will bring joy to the season’s festivities for the entire family.

    Holiday Traditions: Next Steps

    Andrew Kahn, Psy.D., is associate director of behavior change and expertise at Understood.org.


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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    Melanie Wachsman

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  • Study: More Daylight Creates Less Risk for Mental Health Disorders | High Times

    Study: More Daylight Creates Less Risk for Mental Health Disorders | High Times

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    As we navigate these darker months during the winter season, conversations of seasonal affective disorder and tackling the depressive feelings that can come with less daylight are pervasive. Though, exposure to daylight may have an even more profound impact when it comes to mental health.

    A new analysis of more than 85,000 people via UK Biobank data found that individuals who spend more time in daylight carry a lower risk of major depressive disorder, post-traumatic stress disorder (PTSD), psychosis and self-harm behavior. 

    The study, published in the journal Nature Mental Health, also independently found that greater light exposure during nighttime was associated with increased risks of major depressive disorder, generalized anxiety disorder, PTSD, psychosis, bipolar disorder and self-harm behavior.

    The Impact of Circadian Rhythm Disturbances on Mental Health

    Authors note the impact of the circadian rhythm — or the 24-hour internal clock in our brain that regulates alertness and sleepiness by responding to light changes in our surroundings — as it pertains to many psychiatric disorders, namely the disturbance of this natural cycle. “Therefore,” researchers said, “habitual light exposure may represent an environmental risk factor for susceptibility to psychiatric disorders.”

    Researchers looked to investigate whether exposure to natural light during the day and artificial light at night had any relation to psychiatric disorders involving circadian rhythm disturbances. They tested two primary hypotheses, that greater light exposure in the day is associated with lower risk for psychiatric disorders and better mood and that greater light exposure at night is associated with higher risk for psychiatric disorders and poorer mood.

    “These hypotheses were motivated by the known effects of day and night-time light exposure on the human circadian system and the well-established links between circadian disruption and psychiatric disorders,” researchers wrote.

    Researchers examined data from 86,631 individuals in the UK Biobank database, with light exposure data gathered in 2013 when more than 100,000 UK Biobank participants took part in a seven-day physical activity and light exposure study. Participants wore an accelerometer with a light sensor on their dominant wrist for a week to record data on their movements and light levels. Psychiatric data were later collected in 2016 as participants completed an online mental health questionnaire.

    More Light at Night, Less Light During the Day Increases Mental Health Risks

    Ultimately, the analysis proved both of the researchers’ hypotheses correct. 

    Results indicated that higher exposure to light at night was associated with a number of major depressive disorder, generalized anxiety disorder, PTSD and psychosis, while higher daytime light exposure was associated with lower odds of major depressive disorder, self-harm and psychosis.

    “Our findings demonstrate a consistent association of light-exposure patterns that are healthy for circadian rhythms with better psychiatric outcomes,” authors concluded.

    They also noted that, in today’s modern world, humans tend to spend roughly 90% of the day indoors, with our light-exposure patterns being less bright in the day and more bright at night than at previous points in our evolutionary history. 

    “Addressing this deviation from our natural light/dark cycles may improve the general mental health of people in industrialized societies,” they said.

    A Potential Intervention for Mental Health and Invitation for Further Investigation

    The study provides new insight on the topic as the largest examination of objectively measured light exposure and mental health to date. Still, it’s not without its limitations.

    While there are “well-supported causal mechanisms” linking bright nighttime light and dim daytime light with circadian disruption, and circadian disruption to mental health, authors acknowledged the possibility of reverse causation, highlighting the need for future longitudinal studies. “However, the robustness of our findings to adjustment for confounders, including physical activity and sleep, provides support for our interpretation,” they state.

    Authors also note that light monitoring was performed using a wrist-worn device which was not resigned to measure light at the ocular level. Additionally, the light monitoring and outcome variables were measured with almost two years between, so it’s possible that light exposure patterns changed during that time. 

    Still, as we continue broadening our horizons and exploring new and innovative solutions for mental health, the findings could prove useful for future approaches.

    “These results suggest that light-exposure interventions may act in a transdiagnostic manner to improve mental health by strengthening circadian rhythms,” researchers write. “Brighter days and darker nights may be a simple, freely available, non-pharmacological intervention to enhance mental health that is easily implementable in a community setting.”

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    Keegan Williams

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  • ADDitude's Best Blog Posts of 2023

    ADDitude's Best Blog Posts of 2023

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    1 of 11

    “I Fired My Therapist. It Was an AI Chatbot.”

    By Elizabeth Broadbent

    “Woebot assumes neurotypicality. It expects that all brains can be retrained to cope with negative emotions using the same therapeutic model. But ADHD brains process information and emotions differently.”

    Continue reading “I Fired My Therapist. It Was an AI Chatbot.”

    Related Resources and Next Steps

    Women with shadow of bird wings. surreal concept art of freedom hope inspiration dream and happiness. painting illustration


    2 of 11

    “Rising from the Burnout: A Recovery Kit for Women with ADHD”

    By Kate Moryoussef

    “Recognize that you are doing the best you can each day under your circumstances. Think to yourself (perhaps as you do a calming exercise): ‘Even though I’m feeling overwhelmed, exhausted, and burned out, I’m going to send myself some love. I choose to feel calm. I choose to meet myself where I am.’”

    Continue reading Rising from the Burnout: A Recovery Kit for Women with ADHD

    Related Resources and Next Steps


    3 of 11

    “I’ve Been Rewatching the Same 3 TV Shows for the Past 20 Years.”

    By Alisa Marković

    “You might be thinking: What kind of sane person would watch the same three TV shows — Friends, Charmed, and Grey’s Anatomy — over and over? It’s a reasonable question that has even crossed my own mind. For me, it has just about everything to do with ADHD.”

    Continue reading “I’ve Been Rewatching the Same 3 TV Shows for the Past 20 Years.”

    Related Resources and Next Steps

    Young man in superhero costume sitting on top of building


    4 of 11

    “ADHD Is Not a Real Superpower. Claiming It Is Helps No One.”

    By Michael Thomas Kincella

    “In the ongoing fight to raise much-needed awareness around ADHD, it’s vital we don’t romanticize it. Pithy expressions do little to help people with ADHD when they’re called unproductive at work or disruptive in the classroom. Instead of being cute, we should be clear.”

    Related Resources and Next Steps

    Photo by Max Fischer: https://www.pexels.com/photo/teacher-asking-a-question-to-the-class-5212345/


    5 of 11

    “The Simulation Exercises That Expand Educators’ Understanding of Neurodivergent Students”

    By Suzanne Robertshaw

    “To simulate difficulty with focus, I have teachers read a short text on a screen and try to retain key points (like names, dates, and places) without taking notes and while loud, distracting noises (traffic, children playing, birds tweeting, and so on) play. The text also disappears off and on the screen during the activity, interrupted by intermittent thought bubbles that display questions like, ‘I wonder if it’s going to rain later’ and ‘Did I remember to switch off the gas?’ Without warning, the text abruptly disappears from the screen, replaced by a series of questions about the text. The teachers then have a few minutes to answer those questions.”

    Continue reading “The Simulation Exercises That Expand Educators’ Understanding of Neurodivergent Students”

    Related Resources and Next Steps

    Photo by Brett Sayles: https://www.pexels.com/photo/woman-carrying-girl-while-showing-smile-1445704/


    7 of 11

    “What My Daughter Taught Me (a Therapist) About ADHD”

    By Courtney Barber, MHC

    “I wondered why my daughter’s diagnosis had been so hard to arrive at and why it had taken so long, even for me, a mom and a trauma-informed therapist with a clinical degree, to pick up on the signs. As I reviewed research on ADHD, things became clearer.”

    Continue reading “What My Daughter Taught Me (a Therapist) About ADHD”

    Related Resources and Next Steps


    8 of 11

    “My Doom Piles Screamed ‘Undiagnosed ADHD’”

    By Alexandrea Cantwell, M. Ed, CCC, RCT

    “The doom in ‘doom pile’ is actually an acronym. It stands for ‘Didn’t Organize, Only Moved’ – an experience many people with ADHD can apparently relate to when they try to organize their spaces, whether physical or virtual. Instead of things getting sorted to their rightful places, they end up in a stack along with other random, unsorted things to be organized later – or never.”

    Continue reading “My Doom Piles Screamed ‘Undiagnosed ADHD’”

    Related Resources and Next Steps

    Front view of three female generations strolling outdoors at sunset. Grandmother and granddaughter are looking at each other.


    9 of 11

    “My ADHD Family Tree: Three Generations of Neurodivergence Revealed”

    By

    “Most profoundly, our diagnoses have given us a lens into understanding each other’s idiosyncrasies and that something might be ‘an ADHD thing.’ For my daughter, it’s negative thoughts. For me, it’s irritation. And for my mom, it’s needing to say or act on each thought, lest she forget it right away.”

    Continue reading “My ADHD Family Tree: Three Generations of Neurodivergence Revealed”

    Related Resources and Next Steps


    10 of 11

    “Yes, You Really Do Belong in College”

    By Meaghan Northup

    “As a student with ADHD and dyslexia, I have often experienced doubt and struggled in my academic career during periods of transition, e.g., moving to a school for children with learning differences in second grade, attending a ‘regular’ high school, and then going to college. These periods are challenging for everyone, but the learning curve for individuals with learning differences and ADHD can be especially steep and intimidating. Despite my fears, I loved my first semester of college.”

    Continue reading “Yes, You Really Do Belong in College”

    Related Resources and Next Steps

    Image by <a href=”https://pixabay.com/users/wokandapix-614097/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=2355684″>WOKANDAPIX</a> from <a href=”https://pixabay.com//?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=2355684″>Pixabay</a>


    11 of 11

    More Top Blogs of 2023: Honorable Mentions

    Read more outstanding ADDitude blog posts here.

    And why not submit your own story? Write to us at [email protected]


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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    Nathaly Pesantez

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  • “How to Make Middle School Less Awful: 5 Tips for ADHD Pre-Teens”

    “How to Make Middle School Less Awful: 5 Tips for ADHD Pre-Teens”

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    As a child, middle school completely overwhelmed me. There were higher academic expectations, new interests and extracurriculars, a much wider and more intimidating social landscape, physical and hormonal changes, and a developing sense of self with which to reckon. Add to this madness a cocktail of executive dysfunction, impulsivity, distractibility, high emotional sensitivity, and hyperfocus — all due to undiagnosed ADHD — and my distaste for middle school is understandable.

    Oh, did I mention that I started middle school in a new town? I felt like I had been thrown into shark-infested waters. The one person I happened to know at my new school immediately shunned me because of my ADHD-fueled obsession with Treasure Trolls (it was the ‘90s, after all). My backpack heavily featured the wild-haired, bejeweled dolls, and it was socially disadvantageous to be seen with someone toting such a juvenile accessory. Cue intense rejection sensitive dysphoria.

    I did have teachers with reasonable expectations who seemed to care, but I was an undiagnosed student and, although I worked unbelievably hard to maintain a 4.0 most of the time (because, anxiety), my teachers did not temper their disapproval when I misplaced a textbook, forgot an assignment, absent-mindedly wrote on a desktop, or impulsively left my seat. Being made to scrub all the surfaces in the science lab after class under the glare of an adult authority figure I respected caused me no small amount of shame and self-loathing.

    Today, I’m the parent of a new middle schooler with ADHD, which is why my own memories of middle school awkwardness and growing pains are flooding back. But I’m using my middle school experiences to help my child transition to a new academic stage with the least amount of stress possible. Here’s what helped him – and us – so far.

    Tips for Middle School Newcomers

    1. Strengthen existing friendships. My son formed some sweet friendships throughout the fourth and fifth grades. Though many of his friends joined him in his new middle school, we prioritized facilitating time with them outside of school and during the summer before sixth grade. This enabled him to solidify those bonds before middle school rocked the proverbial boat.

    [Get This Free Download: Middle School Success Strategies]

    2. Sign up for extracurriculars and focus on interests. My son signed up for his new school’s swim team, and he plays trombone for the sixth-grade band. The benefits are three-fold: He gets to partake in activities he enjoys while getting to know other kids who share his interests, which would be more difficult to do otherwise in a school that is more than twice of size of his previous one. The activities he chose also happen to help him regulate his emotions and obsessive behaviors.

    3. Establish habits and routines. Despite our best efforts to anticipate the demands of middle school and advise our son accordingly, it hasn’t been smooth sailing. For example, in the beginning of the school year, there were several Sunday nights when my son would suddenly (and anxiously) remember that he had assignments due the following morning that he had yet to begin. It occurred to us then that his teachers no longer required him to keep an agenda for class, which was an expectation in elementary school. While some students probably rejoiced in no longer having to record their assignments, the loss of this invaluable tool was causing my son’s previously successful school routine to break down.

    I know that paper planners are essential for my own day-to-day functioning as an adult with ADHD, so we bought my son a paper planner (our county no longer provides them for middle schoolers) and got him back into the habit of adding his assignments here at the end of every class and checking his agenda as soon as he got home. To reinforce the habit, I checked his agenda every day for the first two weeks to make sure that he was using it, and I signed each entry, as his teachers had required us to do in elementary school. Now, he manages his assignment book on his own and has learned that, for those of us with ADHD, habits and routines, while tedious, are our friends.

    4. Ride a few waves on your own. So far, middle school has been an exercise in finding tools and strategies that work for our son and encouraging him to use them independently. Gaining a sense of autonomy is an important part of growth, but striking a balance between guiding our pre-teens and giving them ownership of their school experience is tricky. We don’t want to let them drown, but it’s okay – healthy even – to let them ride a few waves on their own. In fact, it’s imperative that they do.

    [Read: Resilience Begins with Responsibility — The Power of Service for Kids with ADHD]

    5. Be patient and give yourself grace. At the end of a long day away from us, my son (and all middle schoolers) need a safe space to decompress, express their emotions, engage in their interests, and… play! Our kids are now pre-teens who have body hair, wear deodorant, and will soon be taller than their moms, but they’re still kids — and they need our patience and understanding during this critical juncture in their young lives.

    How to Survive Middle School with ADHD: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
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  • “What a Dog Taught Me About Self-Trust”

    “What a Dog Taught Me About Self-Trust”

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    In a recent discussion with other ADHD coaches, someone beautifully summarized that coaching, at its heart, helps the client develop self-trust. Indeed, getting to the point where we can trust ourselves is a relief. Self-trust moves us toward who we want to be in this life. It’s also a skill many individuals with ADHD struggle to cultivate.

    I know because I struggled with this through my life. Once I started to develop self-trust, it was as if I was looking at the world for the first time.

    Self-Trust: A Dog’s Story

    When I first heard the term self-trust, I couldn’t wrap my mind around it. I heard all its related concepts — be kind to yourself, work toward the doable, be reliable, know your boundaries and keep them — but these went in my left ear and out my right.

    Then I contemplated what I already knew about trust. Had I seen it show up somewhere else? I had — in a dog.

    I knew a dog who was adopted after what had been a tough life. The telltale signs were there — cowering, darting for food then back to hiding under the bed, and persistent caution around people. The new owner, my friend, was a gem. She opened her heart and home to help a scared animal who would eventually come to know love and safety.

    [Read: 6 Tips To Mitigate Self-Compassion Deficit Disorder]

    But the dog didn’t know a stitch about that when he first arrived at his new home. Instead, he assumed life would be as it had been, arduous and frightening, so he continued to employ his well-developed survival skills to get through the day.

    Sound familiar? Even just a bit?

    The Cowering Dog in Each of Us

    The cautious dog in us is the fallout of living with “shortcomings” and moments of unreliability in a world that isn’t a fan of such mishaps – and doesn’t let us forget it. We’ve learned to survive an environment that is unforgiving to ADHD – to keep the inner dog in line – through self-harassment and conditional self-acceptance.

    It’s hard to imagine a cowering dog learning to play catch or offering a paw on cue. But once it notices that its human is a safe, reliable advocate, coming out from under the bed doesn’t seem so terrifying. Suddenly, learning a trick is possible because the person on the other end is smiling rather than hollering at them.

    [Read: Silence Your Harshest Critic — Yourself]

    I was an ace at hiding under the bed, and coming out from underneath it took some learning and doing. I still find myself under there sometimes, but a calm voice inside – my own, and one I’ve worked so hard to find – lures me out with love and safety and helps me reframe my self-criticism with four words: “You got this, buddy.”

    Self-empathy felt squeamish to me for a long time, but making it a habit to frequently say those four words has been life-changing. I say those words to myself with patience and reasonable expectations, like my friend would say to her adopted dog. When I say those words, what I am really telling myself is, “You’re enough today.”

    Oh my, is that luxurious compared to what I used to say.

    Self-Trust Is Self-Reliability – One Daring Inch at a Time

    Any of us would be determined to prove to a leery dog that we’ll reliably appear each morning with breakfast, speak in a calm tone, and avoid insisting that they come closer before they’re ready. We’d let the dog go at its own pace, and give it a “good job, buddy” whenever it crawled out of hiding. Because we know that the simple act of daring to show up is a big step forward.

    Reliability — not reliable perfection, but reliable advocacy and willingness to keep showing up for yourself — is key to developing self-trust.

    It took time for my friend’s dog to become the dog he is today. Likewise for us, self-knowledge and consistency don’t happen overnight. For me, the biggest shift came when I learned that moving forward inch by inch wasn’t as big a deal as accepting that an inch of progress is enough.

    This allowed me to make the biggest learning of all: There are only inches and there is only us to keep moving through them. Self-trust lies in self-advocacy to continue to move reliably, regardless of the noise happening inside or around us.

    That dog didn’t suddenly storm out from under the bed. He crept closer and closer to the edge until one day he realized he was living life in the open.

    Self-Trust and ADHD: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
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  • “An Open Mind Leads to Amazing Opportunities and People Better Than You Imagined.”

    “An Open Mind Leads to Amazing Opportunities and People Better Than You Imagined.”

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    My senior year in high school was one of my life’s most joyful, exciting — but stressful — periods. I am a huge planner and pride myself on working hard to achieve my goals. While these qualities are often beneficial, they can make tasks like narrowing down a college list and filling out applications challenging. On top of this, I have ADHD and dyslexia. Though I am very confident in my abilities, adapting to new environments, people, and expectations often requires a steep learning curve and involves a few mishaps.

    Throughout the college application process, I learned the importance of surrounding myself with people and environments that set me up for success. Here’s more advice for neurodivergent students evaluating and applying to colleges.

    1. Plan Ahead

    My first piece of advice is to plan as far ahead as possible! My college search began sophomore year when I set up a meeting with my college admissions counselor. No major plans were made, but I gained a basic understanding of when and how I would apply to schools.

    [Free Download: Securing Accommodations in College]

    2. Take Standardized Tests Early

    I took the ACT for the first time the summer before my junior year. I highly recommend doing this. This gives you time to practice and make room for improvement. It also ensures you have testing accommodations in place. Fortunately, I am a good (albeit slow) test taker and eligible for extra time because of my ADHD. Alternatively, you may opt to apply to test-optional colleges and use the time to focus on other application parts.

    3. Gather Research

    Beyond taking the ACT, most of my prep work before senior year comprised attending college information sessions, researching schools, and brainstorming essay ideas. I gathered as much information as possible on the universities’ academics, costs, and accommodation programs. However, finding a strong and collaborative student community was my most important job. By the spring of junior year, I had compiled my list of colleges and ranked the University of Notre Dame as my top choice.

    4. Brainstorm Essay Ideas

    I began drafting a Common App essay the summer before senior year. Give yourself plenty of time to brainstorm ideas before you start writing. Great ideas do not happen overnight.

    5. Get Feedback

    Ask others to read your essays and offer feedback. I love storytelling, but my grammar is never great. One friend had the opposite problem, so we helped each other; I brainstormed ideas for him, and he fixed all my comma errors. Trading also prevented me from procrastinating.

    6. Pick a Writing Strategy

    Find a writing strategy for your college essay that works with how your brain thinks. If you are unsure, take a creative writing class. My essay was closer to poetry than an academic essay. I tried to have a strong narrative and told unique stories from my life, such as hanging a wagon in a Magnolia tree, traveling to see a solar eclipse, learning life lessons at summer camp, and being admitted into a secret theater society.

    7. Give Yourself Grace

    Be sure to give yourself grace. I am very grateful to attend Notre Dame. However, I’ve learned that no matter how hard I work, some things don’t end up as I imagined. During my recent search for a summer internship, I didn’t receive interviews for several large companies I absolutely loved and had networked with for months. The waiting game was so tough. Though I was disappointed, I kept putting myself out there, talked to other companies, and applied for jobs. I eventually did receive an amazing offer unexpectedly from one conversation at a career fair with a small boutique consulting firm. The company completely changed my perspective on the industry, and I made a very different decision than I initially thought I would.

    [Self-Test: Could My Child Have a Learning Difference?]

    8. Keep An Open Mind

    Good can be found in all places. I imagined myself at Notre Dame and have loved my college years. At the same time, my summer internship completely took me by surprise, and yet, I know it will be a fantastic experience. I cannot emphasize enough the importance of openness and perseverance. Remember that, as a student with learning differences and ADHD you have had to work especially hard to find your place in the world. I am fully confident that by prioritizing a supportive community, planning, and having an open mind, you will find yourself surrounded by amazing opportunities and people better than you can imagine.

    ADHD College Advice: Next Steps

    Meaghan Northup grew up in Louisville, Kentucky, and is a junior at the University of Notre Dame, where she is studying Business Analytics and French.


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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    Melanie Wachsman

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  • “The Needless, Pointless Battle Between Routine and Spontaneity”

    “The Needless, Pointless Battle Between Routine and Spontaneity”

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    I remember the time I set out to create the perfect routine that I vowed to follow for the rest of my life – an unusual endeavor for me, given that I had rejected countless routines like they were my mortal enemy. I believed in spontaneity and had feared that routines would doom me to a monotonous life.

    But the truth is, even as a free spirit, I knew that I desperately needed some semblance of order to function. It was a hard pill to swallow; routines promise productivity and stability, and I knew that not following any routines triggered my anxiety and other quirks.

    So, armed with advice from books and blogs, I was sure I’d come up with the secret formula to get into a routine: It was all or nothing.

    Trying – and Failing – to Get the Perfect Routine

    The so-called perfect morning routine described in many self-help books usually involves waking up at the crack of dawn, meditating like a Zen master, jogging like Usain Bolt, and whipping up a wholesome breakfast.

    Easy peasy to implement, right? Not really. My mornings looked more like live-action cartoons. I would set multiple alarms to wake up, but I also was a gold medalist in hitting the snooze button.

    [Get This Free Download: The Daily Routine that Works for Adults with ADHD]

    Every time I tried to meditate, the DJ in my mind would come on and play random songs from the ’00s. And jogging? More like a speedy walk… to the coffee maker. Often, my first meal of the day was dinner.

    It goes without saying that I failed miserably to follow all parts of this “perfect” routine. I was harsh on myself for failing. Then again, I suspected that I would quickly become bored and restless with any schedule I managed to keep. There was no winning; I thought I was destined to never have a routine.

    How I Finally Got Into a Routine

    In my defense, I had no idea that I had ADHD at the time. The materials I consulted then on crafting routines were written for the normal folks (i.e., neurotypical people). As I learned more about the reasons behind my exasperating (and sometimes hilarious) relationship with routines, my mission shifted.

    I realized that a lot of it came down to actually scheduling spontaneity. I now set timers for focused work periods and I schedule short breaks in between to let my mind wander. These breaks often lead to new and exciting ideas. I also use apps like Structured, Toggl, and iOS Focus to help me gradually transition to and from focus mode and free time.

    [Read: “What Is Your Most Reliable, Helpful Daily Routine?”]

    Loosening my black-and-white mentality around doing things the right way also helped me skip the snooze button, which had been my kryptonite for years. No matter how many alarms I set, my tired ADHD brain would plead, “Just five more minutes!”

    A gentle wake-up routine was the answer. I completely replaced the old blaring alarms with sunlight. Yes, you read that right – I gave up on conventional alarms. And no, I’m not waking up late. The outcome is just the opposite. I used to struggle to get up at 8 a.m. with an alarm. Now, I wake up at 6 a.m., without an alarm, feeling fully rested and alert.

    The battle between routine and spontaneity, I learned, doesn’t have to be a battle at all. My need for structure and love for the unexpected can coexist – it never had to be one or the other. Achieving order, I also know now, is only possible on my terms, not anyone else’s.

    How to Get Into a Routine: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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  • “How I Finally Stopped Biting the Skin Around My Nails”

    “How I Finally Stopped Biting the Skin Around My Nails”

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    Ever since I can remember, I’ve chewed or picked at something. My mom tried to get me to quit when I was a kid, but this was back in the early 1970s, when body-focused repetitive behaviors (BFRB) weren’t exactly a hot topic of conversation. My mom was clever though, and tried to address my nail biting by way of a reward I couldn’t refuse: If I stopped biting my nails, I’d get a Barbie Dream House. Who would say no to that?

    I have no idea how, but I was able to let enough of my nails grow back that I earned a rather posh place for my dolls. Plus, keeping my dolls busy kept my attention off my nails. It was all wonderful – until I gifted my Dream House to a classmate whose family had fallen on hard times. My dolls moved back into a box, and my nails whittled down again.

    The years ticked by, and nail biting turned to cheek biting, then lip biting, then acne picking until settling into this current era of gnawing at the skin right next to my nailbeds. Here I find a wonderland of cuticle and skin to nip on whenever I’m stressed or bored. Unfortunately, this wonderland quickly bleeds after I’ve gone at it for a bit, and I begin to feel bad, as I have for decades, that I do such a thing.

    [Read: 6 Myths — and Truths — About Body-Focused Repetitive Behaviors]

    The Answer to Incessant Nail and Skin Biting? Fidget Rings

    It took me 57 years to get an ADHD diagnosis. It took 57 years and three weeks for my BFRB to take a turn for the better. I have fidget rings to thank for that.

    I had been reading about and experimenting with fidget toys for ADHD when I discovered the existence of fidget rings. I asked my cousin who knows all about the neurodiversity world if she’d ever heard of them.

    “Oh, my friends love theirs,” she said, as if everybody knew about these jewelry inventions. I was late to the party! With that, I ordered a handful of size-seven fidget rings to check out the hype myself.

    I experimented with different fidget ring mechanisms to determine which, if any, were more enticing to me than chewing. One popular design has a ring that rotates on top of a stationary ring. Another has interlocking rings that move in and out of each other right on my finger — perhaps my favorite design. Another design features a collection of small balls that slide around a thin band.

    [From Readers: “The Fidgets That Engage My ADHD Brain”]

    I couldn’t decide on just one, so I wear these three fidgets rings every day. I alternate ring fingers, slide them off and play with them like toys, and use them as creative self-soothing because of the different sensory experiences they provide — all within constant reach.

    I can’t believe how well these inanimate objects have worked to curb my nail and skin biting. It seems to boil down to a few reasons. The rings act as my comfort objects and as tactile reminders that I don’t want to do this to myself — that I have the option to stop and reassess my urges. The rings are fancy and pretty, and make me feel that way, too — especially on the inside. I think this translates to a kind of self-acceptance.

    It hasn’t been a straight path to fingertip calm. The urge to gnaw off a piece of protruding cuticle is as gargantuan as the protrusion is small. Sometimes I must be intentional about playing with my rings until the urge to bite dies down, which is a nice mindfulness exercise. Sometimes I’ll drift and end up nibbling on a finger or two, but I’m able to pause more frequently now and turn my attention to my rings.

    While the rings have been helpful, my stress and urges are noticeably better when I practice other stress-reducing habits, like meditation, exercise, short 10-minute walks outside, and perspective shifts.

    When I think about all the ways I’ve grown and come to understand myself over the past several years, this change with my BFRB is the biggest surprise. Who would have thought that the first meaningful shift in a lifetime of picking, chewing, and shame would come down to three sterling silver rings?

    Fidget Rings for BFRB: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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  • “How Educators’ Implicit Bias Stifles Neurodivergent Learners”

    “How Educators’ Implicit Bias Stifles Neurodivergent Learners”

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    During a recent training session I led on inclusion and learning differences in the classroom, I posed the following question – a tough one – to the teachers in the audience: “Raise your hand if, upon discovering that you have a neurodivergent student in your class, your immediate, unfiltered thought is a negative one?”

    I clarified: “Do you assume, for example, that the student’s learning difference may add to your workload or disrupt the class in some way?”

    A few teachers reluctantly raised their hands.

    Then I asked, “And how many of you, upon finding out that you will be teaching a neurodivergent student, readily think, ‘This is great! I’m going to be able to really take advantage of some of the strengths of their brain.’” Cue lots of bowing heads and sheepish looks.

    As a teacher of 24 years, I know that less-than-favorable unconscious (and sometimes conscious) attitudes absolutely exist within the education system toward students with learning differences. To be clear, I also know that the majority of teachers have benevolent intentions and want the best for their students.

    Still, the longstanding approach in education systems has been that there is a core group of students that educators teach, and then there are “others” who require differentiated learning materials to accommodate their separate needs. This bolt-on-not-built-in approach (a term coined by Margaret Mulholland, an education inclusion specialist) can only ever lead to one way of thinking: Most kids learn in a similar, typical way, and anyone who doesn’t demands extra work – an inconvenience.

    [Read: The Simulation Exercises That Expand Educators’ Understanding of Neurodivergent Students]

    What Drives Negative Attitudes Toward Individuals with Learning Differences?

    Years of attention-grabbing headlines – particularly those written about ADHD – have fueled myths and negative conceptions about neurodiversity and learning differences that have seeped into our subconscious and created a bias that was never of our making. The idea of ADHD not existing and instead being an excuse for a lack of discipline and poor parenting, for example, is still rampant.

    It’s also generational. When I was in school in the ’80s, the term “specific learning difference” didn’t exist, let alone the more positive term, “neurodivergence.” Children who displayed traits that we now recognize as learning differences were regarded as unintelligent and troublesome, their traits only inspiring irritation or sympathy from teachers. (Even the latter can be damaging to self-esteem if a child senses that an authority figure is taking pity on them.)

    The Consequences of Negative Teacher Bias

    Such negative, often implicit biases against these students means potentially disastrous outcomes for self-esteem and future educational success. A UK report found that institutions of higher learning have been slow to provide inclusive educational environments in large part because of negative attitudes from staff toward students with learning differences.1 This included teachers not believing that a student had a disability or difference, and even questioning if a neurodivergent student was capable of studying at their current level.

    Crucially, we must consider intersectionality here and how the overlap of race and gender with learning differences may create further discrimination or disadvantage, as evidenced, for example, by a teacher holding lower expectations of a child who has a certain skin color and a learning difference, or enacting harsher consequences. According to the Bellwether Report, Black students with disabilities account for just over 2% of the total U.S. student population, yet they make up nearly 9% of all students suspended.2

    [Read: Why We Must Achieve Equitable ADHD Care for African American and Latinx Children]

    We Need to Revolutionize Teacher Training

    One in every five of us is said to be neurodivergent3, so it is the rule and not the exception that teachers will educate students with learning differences for the entirety of their careers. Still, educator training to support students with learning differences using inclusive practices, including increasing awareness of implicit biases, remains inadequate or largely unavailable, despite increasing calls for these components to become a core part of teacher training.

    A strengths-based, inclusion-focused pedagogy whereby teachers fundamentally believe that all students, regardless of ability, can thrive when their needs are met can dramatically change learning outcomes for the better. One study showed that, compared to teachers with negative inclusive educational beliefs, teachers who believed that inclusive education is an effective way to teach provided greater positive feedback to students, felt less frustrated, and held lower expectations for future failure.4

    In my role as a learning support specialist, I have collected many anecdotes from neurodivergent students about times when a teacher delivered instruction in a more inclusive manner, surely with learning differences exclusively in mind, that ended up making the lesson much more accessible to the entire class, to the delight of all students. Known as the curb-cut effect, it demonstrates that inclusive teaching can benefit not just a target group, but all students.

    Apart from teacher training on inclusive practices, we also need more neurodivergent teachers who, by virtue of living with a condition or learning difference, will understand the experiences of students with learning differences and approach instruction in a more empathetic manner.

    It’s possible that there are more neurodivergent educators out there than we know. They remain in the shadows because of fears related to disclosing a learning differences and being judged negatively. The unfortunate consequence of stigma is that it leaves a distinct lack of neurodivergent role models for students. If educational institutions start to actively recruit, support, and learn from neurodivergent teachers, then schools as a whole will be more inclined to look positively upon their neurodivergent students.

    I feel instinctively that the tide is turning. It may be slow, but I’m heartened by how much societal awareness of neurodiversity has grown. I’ve observed that teachers and students are becoming more open about their differently wired brains. In my lifetime, I hope that all teachers will walk into a classroom and immediately feel nothing but delight and excitement – never dread – at the prospect of teaching students with wonderfully neurodivergent brains.

    Implicit Bias in Education: Next Steps


    CELEBRATING 25 YEARS OF ADDITUDE
    Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

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  • Marijuana May Help Holiday Anxiety And Depression

    Marijuana May Help Holiday Anxiety And Depression

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    The holiday season for most people is a fun time of the year filled with turkey, celebrations, and family  and friend gatherings. Media reenforces is a merry good cheer time for everyone. But some some it is a time filled with sadness, self-reflection, loneliness, and anxiety. Marijuana may help holiday anxiety and depression.  During the holidays, 62% of respondents to a study described their stress level as “very or somewhat” elevated during the holidays, while only 10% reported no stress during the season.

    There has been research confirming marijuana, in the right doses, can help with anxiety, sadness and depression.  Gummies are the most popular form of marijuana used. A portion are using them in a low-dose form to manage stress, depression and anxiety.

    A Washington State study utilized a data-centric approach using human test subjects to reveal marijuana’s efficacy in treating depression, anxiety, and stress found in everyday life. Published in the Journal of Affective Disorders, the study concluded that “[c]annabis reduces perceived symptoms of negative affect in the short-term, but continued use may exacerbate baseline symptoms of depression over time.”

    Utilizing information provided by the marijuana app Strainprint, which helps medical users tracks their cannabis doses and strains, researchers were able to examine how subjects used cannabis within the comforts of their home. As lead author on the study Carrie Cutler told Health Europa, that approach is a departure from previous research around mental illness and cannabis.

    RELATED: Is New Marijuana Breathalyzer Technology On The Way?

    “Existing research on the effects of cannabis on depression, anxiety and stress are very rare and have almost exclusively been done with orally administered THC pills in a laboratory,” Cutler said. “What is unique about our study is that we looked at actual inhaled cannabis by medical marijuana patients who were using it in the comfort of their own homes as opposed to a laboratory.”

    Photo by Joanna Kosinska via Unsplash

    According to their analysis, the researchers found that marijuana low in THC and high in CBD was most effective at reducing depression symptoms, while high-THC/high-CBD cannabis “was best for reducing perceived symptoms of stress.” Interestingly, the data also showed that women responded with larger decreases in anxiety after marijuana consumption than men.

    RELATED: 5 Things To Do If You Often Wake Up Anxious

    More specifically, 89,3% of all session saw significant drop-offs with depression symptoms after smoking marijuana. However, 3.2% of sessions had those symptoms exacerbated while 7.5% of session elicited no change. For session tracking anxiety and stress, more than 90% of sessions had significant reduction in those symptoms. Whether marijuana increased symptoms of anxiety and stress, or played no role at all, followed similar statistical patterns as the depression numbers.

    “This is to my knowledge one of the first scientific studies to provide guidance on the strains and quantities of cannabis people should be seeking out for reducing stress, anxiety and depression,” Cutler said. “Currently, medical and recreational cannabis users rely on the advice of bud tenders whose recommendations are based off of anecdotal not scientific evidence.”

    Anxiety and related disorders are among the most prevalent mental health conditions in the U.S. While antidepressant and anti-anxiety medications can be effective, they also come with significant side effects. As a result, some individuals are turning to alternative treatments, such as cannabis. But using cannabis comes with its own set of risks. “While it can be used as an alternative treatment for certain types of stress and anxiety, cannabis is not a one-size-fits-all solution and may not be suitable for everyone,” says psychiatrist Dr. Amanda Kingston.

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    Amy Hansen

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