The extraordinary effect of mindfulness on depression
Mindfulness practices can considerably improve the symptoms of depression and anxiety, especially when used with psychotherapy.
Daniel Goleman is a psychologist, lecturer, and science journalist who has reported on the brain and behavioral sciences for The New York Times for many years. His 1995 book, Emotional Intelligence (Bantam Books) was on The New York Times bestseller list for a year and a half.
Goleman is also the author of Ecological Intelligence: How Knowing the Hidden Impacts of What We Buy Can Change Everything. The book argues that new information technologies will create “radical transparency,” allowing us to know the environmental, health, and social consequences of what we buy. As shoppers use point-of-purchase ecological comparisons to guide their purchases, market share will shift to support steady, incremental upgrades in how products are made – changing every thing for the better.
His latest book is Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, which he has co-authored with Richard Davidson reveals the science of what meditation can really do for us, as well as exactly how to get the most out of it.
Daniel Goleman: One of the strong benefits of meditation generally has to do with the ordinary ways in which we suffer depression, anxiety, the angst of life. It turns out that meditation generally makes people feel more positively, it helps diminish anxiety, but it becomes particularly powerful when it's combined with a psychotherapy. The way this is usually done is with mindfulness on the one hand and what's called cognitive therapy on the other. Mindfulness allows us to shift our relationship to our experience. Instead of getting sucked into our emotions or our thoughts, which is what happens when we're depressed or anxious, we see them as “those thoughts again" or “those feelings again," and that disempowers them. There's actually research at UCLA that shows when you can name that feeling, “Oh, I'm feeling depressed again," you have shifted the activity levels neurologically in the part of the brain which is depressed to the part of the brain which notices, which is aware—the prefrontal cortex. And that diminishes the depression and enhances your ability to be able to understand it or to see it as just a feeling. So if you combine that ability with cognitive therapy, cognitive therapy helps you talk back to your thoughts. The basic realization in cognitive therapy is: “I don't have to believe my thoughts." This is extremely important in people with chronic anxiety or chronic depression because it's our thoughts that trigger the anxiety, that trigger the depression. The depressive thoughts are classic; “I'm no good; my life is worthless," whatever it is. Those thoughts actually make us depressed. So if you use mindfulness-based cognitive therapy on the one hand you can see, “Oh, there's that thought again." On the other hand cognitive therapy lets you talk back to that thought, “Oh I'm not so worthless, I've done some pretty good things in my life; there are people who love me," whatever it may be. You can develop a habit of not letting those thoughts take you over, but countering them with actual evidence from your life that says “Oh they're not true. I don't have to believe them!" And that is very relieving. The first study that used mindfulness-based cognitive therapy with depression it was pretty spectacular. It was done at Oxford University and it was done with people whose depression is so severe that nothing helps, no medication helps, electric shock doesn't help, psychiatry doesn't know what to do. People get depressed very deeply, they recover, and then they get depressed again. So with that group they use mindfulness-based cognitive therapy and they found that it cut the rate of relapse (of having depression again) by 50 percent. If this were a drug some pharmaceutical company would be making billions of dollars, but it's not a drug. It's free basically. So mindfulness-based cognitive therapy works very well for depression. Better-designed studies afterwards shows that it wasn't 50 percent, but still the impact is palpable and it turns out that mindfulness and other meditations, particularly combined with cognitive therapy, work just as well for anxiety or depression as the medications do, but they don't have those side effects.
- Being mindful of depressing thoughts disempowers them
- Meditation becomes particularly powerful when it's combined with a cognitive therapy
- Mindfulness and other meditations can work as well as pills but without the side effects
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From "mutilated males" to "wandering wombs," dodgy science affects how we view the female body still today.
- The history of medicine and biology often has been embarrassingly wrong when it comes to female anatomy and was surprisingly resistant to progress.
- Aristotle and the ancient Greeks are much to blame for the mistaken notion of women as cold, passive, and little more than a "mutilated man."
- Thanks to this dubious science, and the likes of Sigmund Freud, we live today with a legacy that judges women according to antiquated biology and psychology.
The story of medicine has not been particularly kind to women. Not only was little anatomical or scientific research done on women or on women-specific issues, doctors often treated them differently.
Even today, women are up to ten times more likely to have their symptoms explained away as being psychological or psychosomatic than men. Worryingly, women are 50 percent more likely to be misdiagnosed after a heart attack, and drugs designed for "everyone" are actually much less effective (for pain) or too effective (for sleeping) in women.
Are these differences real or imagined? And what can the history of female medicine teach us about where we are today?
A mutilated male
Aristotle is rightly considered one of the greatest minds of all time and is recognized as the founding father of many disciplines, including biology. He was one of the most rigorous and comprehensive scientists and field researchers the world had known. He categorized a large number of species based on a wide range of traits, such as movement, longevity, and sensory capacity. His views on women, then, stemmed from what he thought of as good, proper study. The problem is that he got pretty much all of it wrong.
According to Aristotle, during pregnancy, it was the man who, alone, contributed the all-important "form" of a fetus (that is, its defining nature and personality), whereas the woman provided only the matter (that is, the environment and sustenance to grow the fetus, which was provided by the menstrual blood).
From this, Aristotle extrapolated all sorts of dubious conclusions. He ventured that the man was superior, active, and dominant, and the woman inferior, passive, and submissive. As such, the woman's role was to nurture children, run a household, and be silent and obedient — political and cultural manifestations of dodgy biology. If women did not provide a child's form and nature, how important could they really be?
Given this passivity, Aristotle argued that the woman must be associated with other passive things, like being cold and slow. The man, being dynamic and energetic, must be hot and fast. From this, Aristotle concluded that any defects or problems in childbirth can only be due to the sluggishness of the female womb. Even the positive biological aspects of being female, such as greater longevity, were put down to this cold rigidity — a lack of metabolism and spirit. Most notorious of all, since Aristotle believed that female children were themselves the result of an incomplete and underdeveloped gestation, women were simply "mutilated males" whose mothers' cold wombs had overpowered the warm, vital, male sperm.
Aristotle can still be counted as a great mind, but when it came to women, his ideas have not aged well in just how far they negatively influenced what came after. Given that his works were seen as the authority well into the 16th century, he left quite the pernicious legacy.
A wandering womb
But, how much can we really blame Aristotle? Without the aid of modern scientific equipment, physicians and biologists were left to guess about female anatomy. Unfortunately, the damage was done, and Aristotle's ideas of a troublesome uterus became so mainstream that they led to one of the more bizarre ideas in medical history: the wandering womb.
The "wandering womb" is the idea that the womb is actually some kind of roaming parasite in the body, possibly even a separate organism. According to this theory, after a woman menstruates, her womb becomes hot and dry and so becomes extra mobile. It is transformed into a voracious hunter. The womb will dart from organ to organ, seeking to steal its moisture and other vital fluids. This parasitic behavior caused all sorts of (female only) illnesses.
If a woman had asthma, the womb was leeching the lungs. Stomach aches, it was in the gut. And if it attacked the heart (which the ancients thought was the source of our thoughts), then it would cause all manner of mental health issues. In fact, the Greek word for womb is "hystera," and so when we call someone (often a woman) hysterical, we are saying that their womb is causing mischief.
The "solutions" or "remedies" for a wandering womb were as strange as the theory. Since the womb was supposed to be attracted to sweet smells, placing flowers or perfumes around the vagina would "lure" it down. On the flip side, if you smoked noxious substances or ate disgusting foods, it would "repel" the womb away. By using all manner of smells, you could make the womb move wherever you wanted.
The oddest "remedy" — and most male-centric of all — is that, since the wandering womb was said to be caused by heat and dryness, a good solution would be male semen, which was thought of as cooling and wet. And so, the ancient and highly inaccurate myth was born that sex could cure a woman of her "hysteria."
A lingering problem
We live today with the legacy of this kind of thinking. Freud was much taken with the idea of "hysteria," and although he did accept that men could be subject to it as well, he believed it was overwhelmingly a female problem caused by female biology. The woman, for Freud, is mostly defined by her "sexual function." What Freud calls "normal femininity" (the preferred and best outcome) is defined by passivity. A woman's ideal development is one which moves from being active and "phallic" to passive and vaginal.
Nowadays, Freud and Aristotle's legacy lies in just how easily women are defined by their sexuality. Given that men and women, both, are equally dependent on their biology, it is curious how much more often women are reduced to theirs. The idea that women are more emotional or slaves to their hormones than men is still a depressingly familiar trope. It is an idea that goes back to the Greeks.
If we think biology is important to who we are (as it most certainly is), we ought to make sure that the biology is as good and accurate as it can be.
People tend to reflexively assume that fun events – like vacations – will go by really quickly.
For many people, summer vacation can't come soon enough – especially for the half of Americans who canceled their summer plans last year due to the pandemic.
But when a vacation approaches, do you ever get the feeling that it's almost over before it starts?
If so, you're not alone.
In some recent studies Gabriela Tonietto, Sam Maglio, Eric VanEpps and I conducted, we found that about half of the people we surveyed indicated that their upcoming weekend trip felt like it would end as soon as it started.
This feeling can have a ripple effect. It can change the way trips are planned – you might, for example, be less likely to schedule extra activities. At the same time, you might be more likely to splurge on an expensive dinner because you want to make the best of the little time you think you have.
Where does this tendency come from? And can it be avoided?
Not all events are created equal
When people look forward to something, they usually want it to happen as soon as possible and last as long as possible.
We first explored the effect of this attitude in the context of Thanksgiving.
We chose Thanksgiving because almost everyone in the U.S. celebrates it, but not everyone looks forward to it. Some people love the annual family get-together. Others – whether it's the stress of cooking, the tedium of cleaning or the anxiety of dealing with family drama – dread it.
So on the Monday before Thanksgiving in 2019, we surveyed 510 people online and asked them to tell us whether they were looking forward to the holiday. Then we asked them how far away it seemed, and how long they felt it would last. We had them move a 100-point slider – 0 meaning very short and 100 meaning very long – to a location that reflected their feelings.
As we suspected, the more participants looked forward to their Thanksgiving festivities, the farther away it seemed and shorter it felt. Ironically, longing for something seems to shrink its duration in the mind's eye.
Winding the mind's clock
Most people believe the idiom “time flies when you're having fun," and research has, indeed, shown that when time seems to pass by quickly, people assume the task must have been engaging and enjoyable.
We reasoned that people might be over-applying their assumption about the relationship between time and fun when judging the duration of events yet to happen.
As a result, people tend to reflexively assume that fun events – like vacations – will go by really quickly. Meanwhile, pining for something can make the time leading up to the event seem to drag. The combination of its beginning pushed farther away in their minds – with its end pulled closer – resulted in our participants' anticipating that something they looked forward would feel as if it had almost no duration at all.
In another study, we asked participants to imagine going on a weekend trip that they either expected to be fun or terrible. We then asked them how far away the start and end of this trip felt like using a similar 0 to 100 scale. 46% of participants evaluated the positive weekend as feeling like it had no duration at all: They marked the beginning and the end of the vacation virtually at the same location when using the slider scale.
Thinking in hours and days
Our goal was to show how these two judgments of an event – the fact that it simultaneously seems farther away and is assumed to last for less time – can nearly eliminate the event's duration in the mind's eye.
We reasoned that if we didn't explicitly highlight these two separate pieces – and instead directly asked them about the duration of the event – a smaller portion of people would indicate virtually no duration for something they looked forward to.
We tested this theory in another study, in which we told participants that they would watch two five-minute-long videos back-to-back. We described the second video as either humorous or boring, and then asked them how long they thought each video would feel like it lasted.
We found that the participants predicted that the funny video would still feel shorter and was farther away than the boring one. But we also found that participants believed it would last a bit longer than the responses we received in the earlier studies.
This finding gives us a way to overcome this biased perception: focus on the actual duration. Because in this study, participants directly reported how long the funny video would last – and not the perceived distance of its beginning and its end – they were far less likely to assume it would be over just as it started.
While it sounds trivial and obvious, we often rely on our subjective feelings – not objective measures of time – when deciding how long a period of time will feel and how to best use it.
So when looking forward to much-anticipated events like vacations, it's important to remind yourself just how many days it will last.
You'll get more out of the experience – and, hopefully, put yourself in a better position to take advantage of the time you do have.
Reality is far stranger than fiction.
- Black holes are stranger than fiction, especially when we explore the weird effects of watching someone or something fall into one.
- Rotating black holes may be traversable if the physics as we understand it holds.
- To discuss the physics, we explore a fictional tale with a grand ending.
What happens when someone falls into a black hole? If you are the unfortunate soul being gobbled up, things don't look too bad until they turn really bad. Unless, there is an outlet through a wormhole. And you are really lucky.
The fictional story below — an abridged version of one published in my 2002 book The Prophet and the Astronomer explains why. Since we now know that black holes exist and that even Jeff Bezos can fly into outer space, it is only a matter of time before humans fly into black holes — albeit a very, very long time from now: the nearest black hole to Earth (as of now) lies a "mere" 1,500 light-years away.
But first, a refresher. In his general theory of relativity, Albert Einstein equated gravity with the curvature of space around a massive body. The effect is quite negligible for light masses but becomes important for massive stars and even more so for very compact massive objects such as neutron stars, whose gravity is 100,000 times stronger than at the sun's surface. Distortions of space caused by a larger mass (stars) will cause small moving masses (planets) to deviate from what Newtonian gravity predicts. Another remarkable consequence of Einstein's theory of gravity is the slowing down of clocks in strong gravitational fields: strong gravity bends space and slows down time.
Now, on with the story.
In my young days, I traveled from planet to planet looking for old spaceship parts. It was in one of my travels in search of a rare gyroscope for a 2180 Mars Lander that I found "Mr. Ström's Rocket Parts," an enormous hanger littered with mountains of space garbage. While I was consulting the store's virtual stock-scanning device to search for the gyroscope, Mr. Ström himself came to greet me. He was famous throughout the galaxy for claiming to have come closer than anyone to a black hole, a story that, to most, was just that — a story.
Like many before me, I asked Mr. Ström to tell me his story. After hesitating a while, he gave in.
"I was commander of a fleet built to explore the complex astrophysical X-ray source known as Cygnus X-1," he started. "Since the 1970s, over three millennia ago, this was suspected to be a binary star system 6,000 light-years from Earth. The two members of the binary system, thought to be a blue giant star about 20-30 solar masses and a black hole about 7-15 solar masses, orbited so close together that the black hole frantically sucked matter from his huge companion into a spiraling oblivion. This mad swirling heated the in-falling stellar matter to enormous temperatures, producing the X-rays astronomers on Earth observed. Even though the data indicated that the smaller object of the pair had a mass much larger than the maximum mass for neutron stars, it was still not clear if it was a black hole. Since other attempts to identify it had failed, the League of Planets decided that the only way to know for sure was to go there.
"The fleet consisted of three vessels, each under the command of a Ström, a great honor to my family. I led the vessel named CX1, my middle brother led CX2, and the youngest led CX3. I will spare you the details of how the mission was prepared, and how, after many problems with our hyper-relativistic plasma drive, we finally arrived to within one light-month of our destination. Through our telescopes we could see an enormous hot blue star being drained by an invisible hole in space.
"We were instructed to fly single file toward the black hole, keeping a very large distance from each other; my younger brother first, my mid-brother second, and me last. We knew that, from a large distance, a black hole behaves like any other massive object, as the differences general relativity predicted happen only fairly close to it. We also knew that every black hole has an imaginary limiting sphere around it known as the 'event horizon,' which marks the distance from which not even light could escape.
"My young brother's ship, the CX3, was to approach the hole, sending us periodic light flashes with a given frequency; we were to follow at a distance, measuring the frequency of the radiation emitted by my brother's ship as well as the time interval between the pulses, and then compare them with the theoretical predictions for gravitational redshift and time delay. The three vessels plunged to a distance of 10,000 kilometers from the hole; while CX1 and CX2 hovered at that distance, my brother closed in to 100 kilometers from the hole. He was instructed to send us infrared radiation, but we detected only radio waves. The gravitational redshift formula was indeed correct. Furthermore, the intervals between two pulses increased quite perceptibly; time was flowing slower for my brother, as viewed from our distant ships. He plunged to the dangerously close distance of ten kilometers from the hole, only seven from the event horizon; this was the closest distance the ship could stand, due to the enormous tidal forces around the hole, which stretch everything into spaghetti. (Numbers assume a one-solar-mass black hole.)
"From that close orbit, my brother was to send pulses of visible light, but all we detected were (invisible) radio waves; we could not see my brother's ship any longer, and I started to feel very uneasy. The theory was correct: a ship falling into a black hole will become invisible to a more distant ship (us) due to the red shifting of light. That also meant that we would never be able to see a star collapsing into a black hole, as it will become invisible before it meets its end. A related effect was the slowing of time. As my younger brother approached the black hole, the radiation pulses were arriving at increasingly long intervals. Thus, not only could we not see him, but we would also have to wait an enormous amount of time to receive any message from him. This confirmed the prediction that for a distant observer, the collapse of a star would take forever. Of course, for the unlucky traveler that freefalls into the black hole, nothing unusual with the passage of time would happen, as explained by the equivalence principle: gravity is neutralized in free fall. Unfortunately, his body would be horribly stretched.
"The turbulence and steady bombardment of matter swirling around the black hole caused my brother's spaceship to drift uncontrollably into the maelstrom. I had to try to rescue him. After all, this was a rotating black hole, and the theory predicted that instead of a crushing singularity at its center, there should be a wormhole connected to another point in the universe. A desperate maneuver to be sure.
"My mid-brother waited in a safe distant orbit around the black hole. As I plunged in, the whirling of space dragged me in as water into a drain. The combination of enormous gravitational pull and furious bombardment of radiation and particles took a toll on my ship; but its fuselage miraculously — what else could it be but a miracle? — survived, as I did, thanks to the once controversial anti-crunch shield. Outside, space seemed to convulse into infinitely many coexisting shapes. Inside a black hole, I realized, reality had no boundaries.
"I felt an enormous push, as if the spaceship was being coughed up by a giant. I must have remained unconscious for quite a while. When I looked into a mirror, I could hardly believe what I saw; my hair had turned completely white, and my face was covered with wrinkles I didn't have moments (moments?) ago. I checked my location in the computer and realized that, somehow, I re-emerged 2,000 light-years away from Cygnus X-1. The only possible explanation was that I traveled through a wormhole, which somehow was kept open inside the black hole and was tossed out by a white hole at a faraway point in space."
Apart from the sequence of facts inside the black hole — where we know very little — the rest is what we should expect from watching someone fall into a black hole. Reality, for these cosmic maelstroms, is definitely stranger than fiction.
A global survey shows the majority of countries favor Android over iPhone.
- When Android was launched soon after Apple's own iPhone, Steve Jobs threatened to "destroy" it.
- Ever since, and across the world, the rivalry between both systems has animated users.
- Now the results are in: worldwide, consumers clearly prefer one side — and it's not Steve Jobs'.
A woman on her phone in Havana, Cuba. Mobile phones have become ubiquitous the world over — and so has the divide between Android and iPhone users.Credit: Yamil Lage / AFP via Getty Images.
Us versus them: it's the archetypal binary. It makes the world understandable by dividing it into two competing halves: labor against capital, West against East, men against women.
These maps are the first to show the dividing lines between one of the world's more recent binaries: Android vs. Apple. Published by Electronics Hub, they are based on a qualitative analysis of almost 350,000 tweets worldwide that presented positive, neutral, and negative attitudes toward Android and/or Apple.
Steve Jobs wanted to go "thermonuclear"
Feelings between Android and Apple were pretty tribal from the get-go. It was Steve Jobs himself who said, when Google rolled out Android a mere ten months after Apple launched the iPhone, "I'm going to destroy Android, because it's a stolen product. I'm willing to go thermonuclear war on this."
Buying a phone is like picking a side in the eternal feud between the Hatfields and the McCoys. Each choice for automatically comes with an in-built arsenal of arguments against.
If you are an iPhone person, you appreciate the sleekness and simplicity of its design, and you are horrified by the confusing mess that is the Android operating system. If you are an Android aficionado, you pity the iPhone user, a captive of an overly expensive closed ecosystem, designed to extract money from its users.
Even without resorting to those extremes, many of us will recognize which side of the dividing line that we are on. Like the American Civil War, that line runs through families and groups of friends, but that would be a bit confusing to chart geographically. To un-muddle the information, these maps zoom out to state and country level.
If the contest is based on the number of countries, Android wins. In all, 74 of the 142 countries surveyed prefer Android (in green on the map). Only 65 favor Apple (colored grey). That's a 52/48 split, which may not sound like a decisive vote, but it was good enough for Boris Johnson to get Brexit done (after he got breakfast done, of course).
And yes, math-heads: 74 plus 65 is three short of 142. Belarus, Fiji, and Peru (in yellow on the map) could not decide which side to support in the Global Phone War.
What about the United States, home of both the Android and the iPhone? Another victory for the former, albeit a slightly narrower one: 30.16 percent of the tweets about Android were positive versus just 29.03 percent of the ones about Apple.
United States: Texas surrounded!
Credit: Electronics Hub
There can be only one winner per state, though, and that leads to this preponderance of Android logos. Frankly, it's a relief to see a map showing a visceral divide within the United States that is not the coasts versus the heartland.
- Apple dominates in 19 states: a solid Midwestern bloc, another of states surrounding Texas, the Dakotas and California, plus North Carolina, New Hampshire, and Rhode Island.
- And that's it. The other 32 are the United States of Android. You can drive from Seattle to Miami without straying into iPhone territory. But no stopovers in Dallas or Houston – both are behind enemy lines!
North America: strongly leaning toward Android
Credit: Electronics Hub
Only eight of North America's 21 countries surveyed fall into the Apple category.
- The U.S. and Canada lean Android, while Mexico goes for the iPhone.
- Central America is divided, but here too Android wins hands down, 5-2.
Europe: Big Five divided
Credit: Electronics Hub
In Europe, Apple wins, with 20 countries preferring the iPhone, 17 going for Android, and Belarus sitting on the fence.
- Of Western Europe's Big Five markets, three (UK, Germany, Spain) are pro-Android, and two (France, Italy) are pro-Apple.
- Czechia and Slovakia are an Apple island in the Android sea that is Central Europe. Glad to see there is still something the divorcees can agree on.
South America: almost even
Credit: Electronics Hub
In South America, the divide is almost even.
- Five countries prefer Android, four Apple, and one is undecided.
- In Peru, both Android- and Apple-related tweets were 25 percent positive.
Africa: watch out for Huawei
Credit: Electronics Hub
In Africa, Android wins by 17 countries versus Apple's 15.
- There's a solid Android bloc running from South Africa via DR Congo all the way to Ethiopia.
- iPhone countries are scattered throughout the north (Algeria), west (Guinea), east (Somalia), and south (Namibia).
Huawei — increasingly popular across the continent — could soon dramatically change the picture in Africa. Currently still running on Android, the Chinese phone manufacturer has just launched its own operating system, called Harmony.
Middle East: Iran vs. Saudi Arabia (again)
Credit: Electronics Hub
In the Middle East and Central Asia, Android wins 8 countries to Apple's 6.
- But it's complicated. One Turkish tweeter wondered how it is that iPhones seem more popular in the Asian half of Istanbul, while Android phones prevailed in the European part of the city.
- The phone divide matches up with the region's main geopolitical one: Iran prefers Android, Saudi Arabia the iPhone.
Asia-Pacific: Apple on the periphery
Credit: Electronics Hub
Another wafer-thin majority for Android in the Asia-Pacific region: 13 countries versus 12 for Apple — and one abstention (Fiji).
- The two giants of the Asian mainland, India and China, are both Android countries. Apple countries are on the periphery.
- And if India is Android, its rival Pakistan must be Apple. Same with North and South Korea.
Experts point to the fact that both operating systems are becoming more alike with every new generation as a potential resolution to the conflict. But as any student of human behavior will confirm: smaller differences will only exacerbate the rivalry between both camps.
Maps taken from Electronics Hub, reproduced with kind permission.
Strange Maps #1096
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