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Symptoms (and solutions) for mental exhaustion
Are you mentally exhausted? Here's how to tell (and what to do about it).
22 September, 2020
What are the signs and symptoms of mental exhaustion and how can you cope?
Image by Stmool on Shutterstock
- Mental exhaustion is a symptom of long-term stress. When you are continually dealing with things that activate your body's natural stress response, your cortisol and adrenaline levels remain high. This leads to mental exhaustion, which can affect physical well-being, causing a person to feel physically exhausted.
- There are some things you can do yourself to alleviate your mental strain (which will then eliminate some of the mental exhaustion you're feeling).
- Seeking medical assistance for mental exhaustion is common, with therapists working alongside patients to help develop healthy coping mechanisms and doctors assisting with treatments (such as antidepressants or anti-anxiety medications) where needed.
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What is mental exhaustion?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQyODkzMS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxOTc4NTU3OX0.iBdbs1EPqupUid5hsvZGyfNiEM_lsMvZM7UHHq8Z41Q/img.jpg?width=1245&coordinates=0%2C188%2C0%2C97&height=700" id="9b597" class="rm-shortcode" data-rm-shortcode-id="b80652353d3f8978f459cf5ea1bddc7a" data-rm-shortcode-name="rebelmouse-image" alt="woman leaning over desk stressed and exhausted concept of mental exhaustion and burnout" />Knowing the symptoms of mental exhaustion can help you understand when to seek help.
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<p>According to <a href="https://www.medicalnewstoday.com/articles/mentally-exhausted#symptoms" target="_blank">Medical News Today</a>, mental exhaustion can affect physical well-being, causing a person to feel physically exhausted.</p> <p><strong>What are the symptoms of mental exhaustion? </strong></p><ul><li>Low emotional resilience</li><li>Feeling stressed or anxious</li><li>Cynicism or pessimism, feeling like nothing is going right</li><li>Apathy (a feeling of not caring)</li><li>Difficulty concentrating</li><li>Feelings of helplessness</li><li>Physical exhaustion or fatigue</li><li>Sleep problems (sleeping too much or too little)</li><li>Feelings of being overwhelmed</li><li>Low motivation</li><li>Feeling distracted or on edge</li><li>Difficulty with memory</li><li>Headaches</li><li>Drastic weight gain/loss</li><li>Changes in appetite</li><li>Depression/depressive symptoms</li><li>Suicidal ideation </li><li>Irritability </li></ul> <p><strong>What is the difference between stress and mental exhaustion? </strong></p><p>Stress is something everyone experiences - it's the body's natural response to situations that are new, scary, worrisome, etc. The biological response is a surge of stress hormones (adrenaline and cortisol) that helps us react quickly to perceived threats or high-pressure situations. With stress, once the "threat" has been removed, your body will stop the surge of hormones and you should go back to your normal state. </p> <p>Mental exhaustion, however, is a symptom of long-term stress. When you are continually dealing with things that activate your body's natural stress response, your cortisol and adrenaline levels remain high. Eventually, this begins to interfere with your body's normal functions (such as digestions, sleep, your immune system, etc). </p> <p><strong>What causes mental exhaustion? </strong></p><p>Mental exhaustion or "burn out" are terms that are often used to explain the feeling of being overworked or generally stressed about things relating to your work, but mental exhaustion can be caused by a long period of persistent stress in any area(s) of your life. It could be work, it could be your home life or it could be a combination. </p> <p>Mental exhaustion can be caused by high-pressure jobs (such as doctors, emergency responders, teachers, etc), working long hours, being dissatisfied at work, being the caregiver for an ill loved one, living with a chronic illness, sudden death of a loved one, poor work-life balance, lack of social support, etc. </p> <p><strong>How can I tell if I'm emotionally exhausted?</strong></p><p><a href="https://www.psychologytoday.com/intl/blog/the-chronicles-infertility/201905/8-questions-check-if-youre-emotionally-exhausted" target="_blank" rel="noopener noreferrer">Psychology Today</a> has an incredibly helpful "emotional exhaustion inventory" that is as follows: </p><ol><li>I smile less frequently than I used to, even in situations I typically would find funny.</li><li>My senses seem dulled, so food tastes flat, music doesn't move me, back rubs give me no pleasure/release, and I reach for black or grey clothes.</li><li>I can't sleep. Either I can't fall asleep, stay asleep, or all I want to do is sleep. </li><li>Socializing is difficult. When I am with friends or family, I feel disconnected and have a hard time paying attention to what they say.</li><li>I get startled easily by voices, noises or movement. I feel jumpy and jittery. </li><li>I am more irritable than I used to be, especially in lines, online and on the phone. </li><li>My anxiety level is higher than usual, and crowds and traffic make me feel claustrophobic. </li><li>I cry more easily, particularly during movies, sad news reports, sentimental stories and even shows with happy endings.</li></ol> <p>If any of these statements sound familiar, you could be dealing with mental/emotional exhaustion.</p>How can you treat mental exhaustion?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQyODkzMi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NTM2NzMyM30.87ZoD3LF4QI42oZwslTSxhH1LV6LYYjeXsXXKIHvqUU/img.jpg?width=1245&coordinates=0%2C353%2C0%2C354&height=700" id="6e07c" class="rm-shortcode" data-rm-shortcode-id="9eb42f44d349141a59a4036815a420ea" data-rm-shortcode-name="rebelmouse-image" alt="therapy appointment concept of mental exhaustion burnout therapy seeking medical assistance" />Seeking medical assistance for emotional exhaustion can help you get back on track.
Image by Evellean on Shutterstock
<p>How can mental exhaustion be treated? There are some things you can do yourself to alleviate your mental strain (which will then eliminate some of the mental exhaustion you're feeling).</p> <p><strong>Remove the stressor(s) in your life. </strong></p><p>If you're overwhelmed with your tasks at work, consider asking for help or delegating some of your tasks to others, if possible. If you're feeling overwhelmed at home, consider enlisting the help of a babysitter or house cleaner to eliminate some of your stress. </p> <p><strong>Keep a journal. </strong></p><p>Writing can be extremely therapeutic. Writing about things you are thankful for (especially at a time in your life where you are overwhelmed) can positively impact your mental health way more than you realize. <a href="https://www.psychologytoday.com/intl/blog/the-chronicles-infertility/201905/8-questions-check-if-youre-emotionally-exhausted" target="_blank" rel="noopener noreferrer">Research</a> has showed that people who practice gratitude (and gratitude expression exercises) often have a higher sense of well-being, fewer symptoms of physical illness, reduced stress and higher relationship satisfaction, among other things.</p> <p><strong>Exercise regularly.</strong></p><p>While you may not have time to visit the gym, there are many ways you can incorporate a bit of exercise into your daily activities, such as taking the stairs more often than the elevator at work, waking up early to go for a walk/run or even doing some physical activity while watching television at the end of the day. </p> <p><a href="https://www.sciencedirect.com/science/article/pii/S1469029210000117" target="_blank" rel="noopener noreferrer">A 2010 study</a> of 533 Swiss police officers and emergency service corps found that exercise was associated with enhanced health and actually protected against stress-related health problems. The participants of this study also reported feeling better prepared to cope with the chronic stress of their jobs. </p> <p><strong>Incorporate relaxation techniques into your daily routine. </strong></p><p>Meditation, according to a 2013 Bangkok study, lowers cortisol levels in the blood, which may then lower the risk of diseases associated with stress. If you're not into meditation, other forms of relaxation (yoga, deep breathing exercises, massage, aromatherapy, and tai chi) can also be helpful. </p> <p><strong>Adjust your sleeping patterns. </strong></p><p>Sleep is essential for your emotional well-being. <a href="https://www.healthline.com/health/mental-exhaustion#treatment-and-coping" target="_blank" rel="noopener noreferrer">HealthLine</a> suggests developing a bedtime routine and sticking to it. It can also be particularly helpful if this routine occurs at roughly the same time every evening. This can be doing some light reading for a few minutes before bed at the same time every night, for example. </p> <p><strong>Seek medical assistance from doctor and/or therapist. </strong></p><p>Mental exhaustion is an incredibly real and difficult thing to cope with, and seeking medical treatment for it could be one of the best choices you make. A therapist, for example, can provide you with the tools you need to cope with daily stressors. A doctor can talk to you about your symptoms and potentially prescribe medicines (such as antidepressants, anti-anxiety medications, etc) if they feel it may be helpful. </p>
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Malcolm Gladwell live | How to re-examine everything you know
Join Radiolab's Latif Nasser at 1pm ET today as he chats with Malcolm Gladwell live on Big Think.
18 September, 2020
Big Think LIVE
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<p>In a time when we're all forced to be distant, we are directed into mind states of introspection, examination, and, too often, confusion. <strong>Malcolm Gladwell joins Big Think Live</strong> to discuss this unique moment in time with <strong>Radiolab's Latif Nasser.</strong> </p><p>Together, they'll dive into Gladwell's latest season of Revisionist History, as well as the choices journalists and media figures make in recounting current events, social and political movements, history, and the ever-elusive concept of the truth.</p><p>Ask your questions for Malcolm Gladwell during the audience Q&A!</p><p><strong>Join the live stream at 1pm ET today, Monday, September 21.</strong></p><h2>STREAMING LINKS</h2><p><strong><a href="https://edge.bigthink.com/live_streams/109" target="_self">Big Think Edge</a> | <a href="https://youtu.be/IwlgwVL-kqw" rel="noopener noreferrer" target="_blank">YouTube</a> | <a href="https://www.facebook.com/BigThinkdotcom/posts/10157659025933527" rel="noopener noreferrer" target="_blank">Facebook</a></strong></p><p>--</p>
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Ever wonder how LSD works? An answer has been discovered.
UNC School of Medicine researchers identified the amino acid responsible for the trip.
21 September, 2020
Credit: Motortion Films / Shutterstock
- Researchers at UNC's School of Medicine have discovered the protein responsible for LSD's psychedelic effects.
- A single amino acid—part of the protein, Gαq—activates the mind-bending experience.
- The researchers hope this identification helps shape depression treatment.
<p>Shortly after Albert Hofmann's <a href="https://blogs.scientificamerican.com/cross-check/tripping-in-lsds-birthplace-a-story-for-e2809cbicycle-daye2809d/" target="_blank">famous bicycle trip</a>—the Swiss chemist's harrowing ride home after accidentally dosing himself with the then-unknown LSD-25—his laboratory, Sandoz, shipped this peculiar substance to any researcher willing to investigate its potential uses. Hoffman is responsible for dosing the planet with this ergoline derivative, as well as all the creativity and rituals that have sprung up around it. </p><p>Nearly eight decades and many thousands of studies later, researchers have been unable to identify the chemical responsible for LSD's unique results. We know that tryptamine derivatives like LSD and psilocybin bind to serotonin-2a receptors, resulting in the "mystical experience," as well as serotonin-1a receptors, which cause feelings of contentment. How LSD accomplishes its magical feats, though, have remained a mystery. </p><p>A little piece of that mystery appears to have been solved, thanks to a <a href="https://www.cell.com/cell/fulltext/S0092-8674(20)31066-7" target="_blank">new study</a>, published in the journal, Cell. Lead author, Bryan Roth, a professor and pharmacologist at The University of North Carolina School of Medicine, says decades of targeted research on LSD have now come to fruition. </p><p>Hundreds of clinical trials on psychedelics occurred in the fifties and sixties before this class of substances got caught in the crosshairs of a racist political front. Even the government was experimenting with psychedelics. The notorious <a href="https://www.history.com/mkultra-operation-midnight-climax-cia-lsd-experiments" target="_blank" rel="noopener noreferrer">Project MKUltra</a> lasted for two decades, with an unknown number of Americans—the homeless, minorities, immigrants—unknowingly dosed with LSD so researchers could observe its behavioral effects. </p>
What is Bicycle Day?
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="d346092205da3c9ed10bad283222c9f1"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/L32mAiLXnLs?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Back in the world of clinical science, LSD has always showed promise. That trend continues as restrictions are finally easing up. Understanding LSD's effects on our brain's complex system of networks is an important step toward discovering therapeutic actions. As Roth <a href="https://www.inverse.com/mind-body/how-lsd-binds-to-the-brain-study" target="_blank">says</a> of his research,</p><p style="margin-left: 20px;">"Now we know how psychedelic drugs work – finally! Now we can use this information to, hopefully, discover better medications for many psychiatric diseases."</p><p>Using X-ray crystallography, Roth's team discovered a single amino acid—a building block of the protein, Gαq—responsible for binding to serotonin receptors. As LSD is only a partial agonist, they also experimented with a full-agonist designer psychedelic in order to observe complete receptor activation. This amino acid appears to be the master switch for the psychedelic experience. </p><p>While psilocybin has been in the news, the psychedelic renaissance is expanding in all directions. Phase 1 clinical trials on the <a href="https://newatlas.com/science/landmark-clinical-trial-lsd-mdma-mindmed/" target="_blank">combination</a> of LSD, MDMA, and psychotherapy will soon commence. LSD's effects on <a href="https://clinicaltrials.gov/ct2/show/NCT03866252" target="_blank" rel="noopener noreferrer">Major Depressive Disorder</a> and <a href="https://www.sciencealert.com/first-clinical-trial-shows-micro-doses-of-lsd-can-increase-a-person-s-pain-tolerance" target="_blank">pain management</a> are ongoing. With the <a href="https://www.bloomberg.com/news/articles/2020-09-18/-magic-mushroom-company-moves-toward-mainstream-in-nasdaq-ipo" target="_blank" rel="noopener noreferrer">first psychedelics company</a> to IPO on the American stock market, along with hundreds of millions of dollars of investment flowing into similar companies and organizations, the push for legalized psychedelics intensifies. </p><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQyNjc2NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0ODA4NzUzOH0.XgIN_9gEmQ5hhFLkBTJxUMeuHGCunDmNZlMBp3qK644/img.jpg?width=1245&coordinates=0%2C0%2C0%2C0&height=700" id="a0ed8" class="rm-shortcode" data-rm-shortcode-id="ab8437fcedff2ec3782e267d0c3c95c6" data-rm-shortcode-name="rebelmouse-image" />
Credit: ynsga / Shutterstock
<p>Researchers are actively attempting to remove the hallucinogenic component of psychedelics for widespread therapeutic usage—<a href="https://www.healtheuropa.eu/could-ibogaine-offer-a-revolutionary-long-term-solution-to-addiction/100635/" target="_blank">trials</a> using ibogaine for addiction treatment, for example. Identifying the chemical effects of psychedelics on our brains is an essential step in that process.</p><p>Of course, believing psychedelics <em>only</em> matters to brain chemistry is problematic as well. The rituals associated with their use are just as relevant. The "<a href="https://en.wikipedia.org/wiki/Set_and_setting" target="_blank">set and setting</a>" model espoused by Timothy Leary reminds us that biology isn't everything; environmental factors play just as important a role in mental health. </p><p>Isolating specific chemicals without understanding the impact of the drug <em>and</em> the environment overlooks the holistic nature of the psychedelic experience. For example, ketamine trials <a href="https://bigthink.com/surprising-science/ketamine-depression" target="_self">were rushed</a> and could potentially backfire; we can't afford to make that mistake again. </p><p>Still, understanding the pathways LSD utilizes is an important step forward. As Roth says, "Our ultimate goal is to see if we can discover medications which are effective, like psilocybin, for depression but do not have the intense psychedelic actions." In a world where more people are growing anxious and depressed by the day, every intervention should be explored.</p><p> --</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a>, <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank" rel="noopener noreferrer">Facebook</a> and <a href="https://derekberes.substack.com/" target="_blank" rel="noopener noreferrer">Substack</a>. His next book is</em> "<em>Hero's Dose: The Case For Psychedelics in Ritual and Therapy."</em></p>
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Scientists uncover the brain circuitry that causes mysterious dissociative experiences
A team of researchers have discovered the brain rhythmic activity that can split us from reality.
21 September, 2020
Credit: Ehimetalor Akhere Unuabona on Unsplash
- Researchers have identified the key rhythmic brain activity that triggers a bizarre experience called dissociation in which people can feel detached from their identity and environment.
- This phenomena is experienced by about 2 percent to 10 percent of the population. Nearly 3 out of 4 individuals who have experienced a traumatic event will slip into a dissociative state either during the event or sometime after.
- The findings implicate a specific protein in a certain set of cells as key to the feeling of dissociation, and it could lead to better-targeted therapies for conditions in which dissociation can occur.
<p>A team of Stanford researchers have identified the key rhythmic activity in the brain that triggers a mysterious and often frightening experience called dissociation in which people can feel split from their body, lives, and reality. </p>
What is dissociation?
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="bd2f1f29418bd4805bf1282001dca814"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/XF2zeOdE5GY?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Dissociation is an experience commonly described as a feeling of sudden detachment from the individual's identity and environment, almost like an out-of-body experience. This mysterious phenomena is experienced by about 2 percent to 10 percent of the population.</p><p>"This state often manifests as the perception of being on the outside looking in at the cockpit of the plane that's your body or mind — and what you're seeing you just don't consider to be yourself," explained senior author Karl Deisseroth, MD, PhD, <a href="https://med.stanford.edu/news/all-news/2020/09/researchers-pinpoint-brain-circuitry-underlying-dissociation.html" target="_blank" rel="noopener noreferrer">in a Stanford Medicine news release</a>. Deisseroth is a professor of bioengineering and of psychiatry and behavioral sciences, as well as a Howard Hughes Medical Institute investigator.</p><p>Nearly three-quarters of individuals who have experienced a traumatic event will slip into a dissociative state either during the event or in the hours or even weeks that follow, according to Deisseroth. Most of the time, the dissociative experiences end on their own within a few weeks of the trauma. But the eerie experience can become chronic, such as in cases of post-traumatic stress disorder, and extremely disruptive in daily life. The state of dissociation can also occur in epilepsy and be invoked by certain drugs. </p><p>Until now, no one has known what exactly is going on inside the brain triggering and sustaining the feeling of dissociation — and so it has been a challenge to figure out how to stop it and develop effective treatments. </p>New Research: The Molecular Underpinnings of Dissociation
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQyNjk3My9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYwNTQ3MTI1NX0._nJoxm1eDcTsHsy1Y27JxNl2uR5hlbEYDWYoQlO0EAU/img.jpg?width=1245&coordinates=0%2C121%2C0%2C121&height=700" id="26e86" class="rm-shortcode" data-rm-shortcode-id="1094af23e35a498a8a6b691f1d0cbfaf" data-rm-shortcode-name="rebelmouse-image" alt="neurons" />Neurons from a mouse spinal cord
Credit: NICHD on Flickr
<p>Last week, in a study published in <a href="https://www.nature.com/articles/s41586-020-2731-9" target="_blank">Nature</a><a href="https://www.nature.com/articles/s41586-020-2731-9">,</a> Deisseroth and his colleagues at Stanford University uncovered a localized brain rhythm and molecule that underlies this state.</p><p>"This study has identified brain circuitry that plays a role in a well-defined subjective experience," said Deisseroth. "Beyond its potential medical implications, it gets at the question, 'What is the self?' That's a big one in law and literature, and important even for our own introspections."</p><p>The authors' findings implicate a specific protein existing in a particular set of cells as key to the feeling of dissociation. </p><p>The research team first used a technique called widefield calcium imaging to record brain-wide neuronal activity in lab mice. They observed and analyzed changes in those brain rhythms after the animals had been administered a range of drugs that are known to cause dissociative states: ketamine, phencyclidine (PCP), and dizocilpine (MK801). At a certain dosage of ketamine, the mice behaved in a way that suggested that they were likely experiencing dissociation. For example, when the animals were placed on an uncomfortably warm surface, they reacted to it by flicking their paws. However, they signaled that they didn't care enough about the unpleasantness to do what they would typically do in such a situation, which is to lick their paws to cool them off. This suggested a dissociation from the surrounding environment.</p><p>The drug produced oscillations in neuronal activity in a region of the mices' brain called the retrosplenial cortex, an area essential for various cognitive functions such as navigation and episodic memory (a unique memory of a specific event). The oscillations occurred at about 1-3 hertz (three cycles per second). The authors then examined the active cells in more detail by using two-photon imaging for higher resolution. This revealed that the oscillations were occurring only in layer 5 of the retrosplenial cortex. Next, the researchers recorded neuronal activity across other regions of the brain. </p><p>"Normally, other parts of the cortex and subcortex are functionally connected to neuronal activity in the retrosplenial cortex," Ken Solt and Oluwaseun Akeju wrote in <a href="https://www.nature.com/articles/d41586-020-02505-z#ref-CR1" target="_blank">Nature</a>. "However, ketamine caused a disconnect, such that many of these brain regions no longer communicated with the retrosplenial cortex."</p><p>The scientists then used optogenetics, a method of manipulating living tissue with light to control neural function, to stimulate neurons in the mice's retrosplenial cortex. When the scientists did this at a 2-hertz rhythm, they were able to cause dissociative behavior in the animals analogous to the behavior caused by ketamine without using drugs. The experiments conducted by the team displayed how a particular type of protein, an ion channel, was essential to the generation of the hertz signal that caused the dissociative behavior in mice. Scientists are hopeful that this protein could be a potential treatment target in the future. </p>What about humans?
<p>The researchers also recorded electrical activity from brain regions in an epilepsy patient who had reported experiencing dissociation immediately before each seizure. The sensations experienced right before a seizure is called an aura. This aura for the patient was like being "outside the pilot's chair, looking at, but not controlling, the gauges," Deisseroth said.</p><p>The researchers recorded electric signals from the patient's cerebral cortex and stimulated it electrically aiming to identify the origin point of the seizures. While that was happening, the patient responded to questions about how it felt. The authors found that whenever the patient was about to have a seizure, it was preceded by the dissociative aura and a particular pattern of electrical activity localized within the patient's posteromedial cortex. That patterned activity was characterized by an oscillating signal sparked by nerve cells firing in coordination at 3 hertz. When this region of the brain was stimulated electrically, the patient experienced dissociation without having a seizure. </p><p>This study will have far-reaching implications for neuroscience and could lead to better-targeted therapies for disorders in which dissociation can be triggered, such as PTSD, borderline personality, and epilepsy.</p>
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Measuring brain waves during sleep could lead to better depression treatments
A team at the University of Basel discovered a connection between antidepressants and REM sleep.
18 September, 2020
Photo: Lightfield Studios / Shutterstock
Surprising Science
- Researchers at the University of Basel measured the efficacy of antidepressants by measuring brain waves during REM sleep.
- Antidepressants take weeks to begin working, and over 50 percent of users don't find success with the first prescription.
- This research could offer a powerful new diagnostic tool for psychiatrists and doctors.
<p>The National Institutes of Health tested the efficacy of sleeping pills in 2007. On average, these medications only add an <a href="https://www.theatlantic.com/health/archive/2014/08/americans-are-getting-worse-at-taking-sleeping-pills/375935/" target="_blank">additional 11 minutes</a> of sleep. The trade-off—<a href="https://www.webmd.com/sleep-disorders/understanding-the-side-effects-of-sleeping-pills" target="_blank">potential side effects</a> include constipation, stomach pain, impairment, memory problems, and more—doesn't seem worth the extra time asleep.</p><p>Then there are neurological changes induced by sleeping pills. Sleep aids affect your brain's production of the neurotransmitter GABA. Unfortunately, drugs <a href="https://www.discovermagazine.com/health/what-science-says-about-using-sleep-medications" target="_blank">like Ambien</a> "can actually restrict the deeper brain waves produced during REM sleep, leading to grogginess and forgetfulness the following morning." Those extra 11 minutes are not better minutes; in fact, your sleep cycles are disrupted entirely.</p><p>Sleeping disorders affect <a href="https://www.cdc.gov/sleep/data_statistics.html" target="_blank" rel="noopener noreferrer">over one-third</a> of American adults. Roughly 70 million Americans sleep <a href="https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders" target="_blank">less than seven hours</a> per night. While disorders such as narcolepsy and apnea have their own treatment protocols, insomnia is a major concern. The reasons are varied: screen time, diet, stress, caffeine. As with sleeping pills, caffeine can negatively impact your ability to sleep, as well as getting into a deep sleep. </p><p>Add antidepressants to that list—for some. New <a href="https://www.eurekalert.org/pub_releases/2020-09/econ-mbw091120.php" target="_blank" rel="noopener noreferrer">research</a> from the European College of Neuropsychopharmacology has found that by measuring brainwaves during Rapid Eye Movement (REM) sleep, researchers can predict how that person will respond to antidepressants, such as Prozac and Fluoxetine. </p><p>Prescription mediation is always a gamble. Selective serotonin reuptake inhibitors (SSRIs) take weeks to begin working; over half of patients don't respond to the drugs they're given. Depressed patients want relief as quickly as possible, so cycling through a few medications, each with their own list of side effects (including sleep disruption), can be a frustrating process. </p>
Should you "hack" your sleep pattern? | Vanessa Hill | Big Think
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="af84e812903700afbdc0c73e6b7c619e"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/1Y-qLKZWyDs?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>University of Basel's Dr Thorsten Mikoteit led the research. His team studied 37 volunteers suffering from major depression, with 15 in the control group. Everyone's brain waves were measured while asleep. By gazing at these waves, the researchers identified patterns that could predict whether or not the volunteer would benefit from an antidepressant.</p><p>Through their observations, the researchers were able to suggest a different medication if they did not seem to respond to the first. After five weeks, 87.5 percent of the patients in the treatment group showed an improved response to medication, compared to only 20 percent in the control group. </p><p>It should be noted that this is a pilot study and has not yet been peer reviewed. Still, Mikoteit sees hope in the protocol. </p><p style="margin-left: 20px;">"We have been able to show that by predicting the non-response to antidepressants we were able to adapt the treatment strategy more or less immediately: this enables us to significantly shorten the average duration between start of antidepressant treatment and response, which is vital especially for seriously depressed patients."</p><p>Poor sleep is an indicator of numerous health problems, including anxiety and depression. Getting an inside view of sleep patterns could be a game-changer for the hundreds of millions of people that regularly suffer from depression. If this research holds up, doctors could have a powerful new diagnostic tool at their fingertips. The time, money, and health risks associated with faulty prescriptions could be avoided—a win for patients and the health care system overall. </p><p>--</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a>, <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank" rel="noopener noreferrer">Facebook</a> and <a href="https://derekberes.substack.com/" target="_blank" rel="noopener noreferrer">Substack</a>. His next book is</em> "<em>Hero's Dose: The Case For Psychedelics in Ritual and Therapy."</em></p>
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The art of asking the right questions
What exactly does "questions are the new answers" mean?
18 September, 2020
Videos
- Traditionally, intelligence has been viewed as having all the answers. When it comes to being innovative and forward-thinking, it turns out that being able to ask the right questions is an equally valuable skill.
- The difference between the right and wrong questions is not simply in the level of difficulty. In this video, geobiologist Hope Jahren, journalist Warren Berger, experimental philosopher Jonathon Keats, and investor Tim Ferriss discuss the power of creativity and the merit in asking naive and even "dumb" questions.
- "Very often the dumb question that is sitting right there that no one seems to be asking is the smartest question you can ask," Ferriss says, adding that "not only is it the smartest, most incisive, but if you want to ask it and you're reasonably smart, I guarantee you there are other people who want to ask it but are just embarrassed to do so."
Study links 'sun-seeking behavior' to genes involved in addiction
A large-scale study from King's College London explores the link between genetics and sun-seeking behaviors.
18 September, 2020
The health benefits of sunlight have been heavily researched - but can you really be addicted to the sun?
Credit: Grisha Bruev on Shutterstock
Mind & Brain
- There are a number of physical and mental health benefits to sun exposure, such as boosted vitamin D and serotonin levels and stronger bones.
- Addictions are multi-step conditions that, by definition, require exposure to the addictive agent and have also been proven to have a genetic factor. Countless people are exposed to addictive things, but not all become addicted. This is because of the genetic component of addiction.
- This large-scale study explores the link between sun-seeking behaviors and the genetic markers for addiction.
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The benefits of sunlight
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQyMjI1Ni9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNzk0NDUxNH0.lbYbZidJkNXPUcWM6m8cucuzAFOANkqPaIVfJdqkJ4Q/img.jpg?width=1245&coordinates=0%2C52%2C0%2C52&height=700" id="d5fcd" class="rm-shortcode" data-rm-shortcode-id="f44fcc9a31393c8102803eb50d01a19a" data-rm-shortcode-name="rebelmouse-image" alt="woman sitting on dock in the sunlight" />The mental and physical health benefits of sunlight have been heavily researched.
Credit: eldar nurkovic on Shutterstock
<p>The benefits of sunlight have been widely discussed for many years. In fact, there are a number of physical and mental health benefits to sun exposure.</p><p><strong>Sunshine (and the lack of) impacts your hormone levels. </strong></p><p>Sunlight (and alternatively, the lack of sunlight) triggers the release of certain hormones in your brain. Exposure to sunlight is thought to increase serotonin, which is associated with boosting your mood and helping you feel calm and focused. </p><p>Alternatively, dark lighting triggers melatonin, a hormone that is helpful in allowing you to rest and fall asleep. Without enough sunlight, your serotonin levels can dip - and low serotonin levels have been associated with a higher risk of major depression with seasonal pattern (formerly known as seasonal affective disorder).</p><p><strong>Sunlight can build strong bones. </strong></p><p>Exposure to the ultraviolet-B radiation in the sun's rays can interact with your skin, causing it to create vitamin D. <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/" target="_blank" rel="noopener noreferrer">According to NHS</a>, vitamin D helps regulate the amount of calcium and phosphate in the body. A lack of vitamin D can lead to bone deformities or bone pain. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/" target="_blank" rel="noopener noreferrer">A 2008 study</a> has shown that even 30 minutes in sunlight (while wearing a bathing suit) can boost vitamin D levels. </p><p><strong>Can sunlight actually prevent cancer? </strong></p><p>Although heavy exposure to sunlight has been proven to contribute to certain skin cancers, a moderate amount of sunlight has actually been shown to have preventative benefits.</p><p><a href="https://cjasn.asnjournals.org/content/3/5/1548.full" target="_blank" rel="noopener noreferrer">According to a 2008 study</a> from the Clinical Journal of the American Society of Nephrology, those who live in areas with fewer daylight hours are more likely to have some specific cancers (including but not limited to colon cancer, ovarian cancer, and prostate cancer) than those who live in areas with increased daylight hours.</p><p><strong>Additionally, sunlight has been shown to help people with skin conditions such as psoriasis. </strong></p><p><a href="http://www.who.int/uv/faq/uvhealtfac/en/index1.html" target="_blank" rel="noopener noreferrer">According to the World Health Organization</a>, sun exposure may also be able to help treat skin conditions such as psoriasis, eczema, jaundice, and acne. <a href="https://www.healthline.com/health/depression/benefits-sunlight#benefits" target="_blank" rel="noopener noreferrer">Some research</a> has also indicated the sun benefits people who struggle with rheumatoid arthritis (RA), systemic lupus erythematosus, and inflammatory bowel disease. </p>Can you be addicted to the sun?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQyMjI1Ny9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYwMzE5NTMwOX0.pHOWSr3FcIndYkBAVND1UsD8AheTQmxsePKRi3XvYTw/img.jpg?width=1245&coordinates=31%2C0%2C32%2C0&height=700" id="93c87" class="rm-shortcode" data-rm-shortcode-id="384e08fdcd535ed2b792eef419af9e2c" data-rm-shortcode-name="rebelmouse-image" alt="hands holding up the sun" />The large-scale study examines the link between addiction and sunlight, with some surprising results...
Credit: KieferPix on Shutterstock
<p>Addictions are multi-step conditions that, by definition, require exposure to the addictive agent. Due to the increase of serotonin (a chemical in the human body <a href="https://www.healthline.com/health/mental-health/serotonin" target="_blank">that has been proven</a> to help reduce depression, regulate anxiety, and maintain bone health), it's natural that being exposed to prolonged periods of sunlight could become somewhat addictive to the human body and mind. We crave things that make us feel good, and sometimes those cravings become something we depend on. This is the very nature of addiction.</p><p>Countless people are exposed to addictive things (substances, medications, and yes, even the sun), but not all become addicted. This is because of the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3506170/" target="_blank" rel="noopener noreferrer">genetic component of addiction</a>. </p><p>A large-scale study from King's College in London examines more than 260,000 people to better understand how sun-seeking behavior in humans can be linked to genes involving addiction, behavior traits, and brain function. </p><p><strong>The study included two phases:</strong></p><p>Phase one suggested genetics play a role in sun-seeking behaviors and phase 2 helped pinpoint what those genetic markers are.</p><p>Phase 1: The researchers studied the detailed health information of 2,500 twins, including their sun-seeking behavior and their genetics. Identical twins in a pair were more likely to have similar sun-seeking behavior than non-identical twins, indicating that genetics plays a role here. </p><p>Phase 2: The team of researchers then were able to identify five key gene markers involved in this sun-seeking behavior from further analysis of 260,000 participants. Some of the genes indicated have been linked to behaviors traits that are associated with risk-taking and addiction (including smoking and alcohol consumption).</p><p><strong>What does this study really prove? </strong></p><p>Some may think it's natural to become addicted to something that makes you feel good. The physical and mental health benefits of the outdoors have been heavily studied...so what does this study really mean? </p><p>First and foremost, it means more research needs to be done to examine the link between human conditions and exposure to sunlight. Senior author Dr. Mario Falchi explains to the <a href="https://www.kcl.ac.uk/news/addicted-to-the-sun-its-in-your-genes" target="_blank">King's College London News Center</a>: "Our results suggest that tackling excessive sun exposure or use of tanning beds might be more challenging than expected, as it is influenced by genetic factors. It is important for the public to be aware of this predisposition, as it could make people more mindful of their behavior and the potential harms of excessive sun exposure."</p><p>Additionally, it could mean alternative treatments, and further research needs to be conducted in terms of how we treat certain conditions that are caused or heavily influenced by human exposure to sunlight. </p>
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