Overbooked Kids

My therapy practice includes quite a few adolescents, mainly high school students. Lately, I've been amazed at how packed their schedules are. They practically have to pull out a PDA to make an appointment! When I asked one yesterday if things were winding down before the holidayr break, she looked at me like I had two heads. Evidently, the teachers are piling it on.

Of course, I can't be entirely objective about this topic. I'm a mental health professional and the kids I see are usually being treated for anxiety, depression, substance abuse, etc. So I'm looking for any causes for the pathology I'm seeing.

In an article in Psychology Today, The Overbooked Child, psychologist David Elkins talks about the stress and depression he sees in his young patients. After interviewing his patient Kevin (not his real name) and his mother, the mother dismissed the idea that her son was stressed. She maintained that he enjoyed all the activities in which he was scheduled.

"But Kevin wasn't having a good childhood. He was overscheduled and on the brink of clinical depression. When I talked to him on his own, he confided that he missed playing with his friends in the neighborhood. They used to ride bikes, have water-balloon fights and build forts out of cardboard boxes. Now there wasn't time for those activities. 'I really like being in sports and everything,' he said. 'But not all that much.' "

In the book, The Over-Scheduled Child: Avoiding the Hyper-Parenting Trap, authors Alvin Rosenfield, M.D. and Nicole Wise discuss this issue. Rosenfield believes it's the parents who are driving this, "it's how we parent today."

"Parents feel remiss that they're not being good parents if their kids aren't in all kinds of activities. Children are under pressure to achieve, to be competitive. I know sixth-graders who are already working on their resumes so they'll have an edge when they apply for college."

But what continues to surprise me about this phenomenon is that the kids are doing much of this over-scheduling themselves. They are enrolled in AP (Advanced Placement) courses to get a leg up on college, they have a certain number of hours of community service to fulfill for National Honor Society and to look good on college applications. Then there are the extracurricular things like sports, drama, music-related activities, etc. This is all on top of regular school hours and homework. This schedule leaves very little free time or family and friend time.

When I've asked them about their schedules and whether their parents are pushing it, I often here that most of the activities, including enrolling in AP courses, are their choice.

On the Web site FamilyEducation.com, they suggest ways to help your kids work towards a balance in their activities:

Help Your Kids Strike a Balance

• Help your child set priorities.


• Help your child develop a realistic schedule to accommodate family, school, sports, and everything else.


• Find out at the beginning of the season what the coach's expectations are for the team.


• Let the coach know about your child's other commitments.


• Encourage your child to get homework done early in the day.


• Set aside a certain period every day for quiet study.


• Watch for signs of burnout, i.e., falling grades, diminished interest in other activities, and fatigue.


• Work with coaches and school officials to minimize sports interference with academics.


• Be a good role model: set priorities for yourself and stick to them. Point out athletes who maintain good grades.

This last point is critical. If you, as a parent, are so overscheduled yourself that you can't make time to discuss a healthy balance with your kid, that's an indicator of a problem. I'm amazed when I ask parents to schedule an appointment with me to discuss their child. I will often hear an incredulous, "Both of us?!" That always tells me very important information about the family's priorities. And yes, I insist that they both make time to come in.

Nancy L., LISW, LICDC

10 Tips to Kick Holiday Stress-Management into High Gear

Yesterday, as I polished off the remaining 1/4 bag of Maui Onion Kettle Chips (yes, they are as good as they sound!) and became very cranky, I realized I haven't been following my own holiday stress-reduction tips.

Hanukkah began yesterday at sundown. Christmas, Kwanzaa and Boxing Day are three weeks away. The holiday crunch is on us: time for a refresher in slowing it down, regaining our focus and getting re-grounded.

1. Quit trying to find the "perfect" gift. The teenagers in my life are all getting gift cards from a retail store. Teens like those almost as much as money. Your picky mother-in-law won't appreciate the time you took to select her gift - and she still won't like it. So don't stress about it.


2. Avoid high-traffic times if possible. Drivers are terribly distracted this time of year. Add that to inclement weather and you have an accident waiting to happen. Stay out of stores at peak times. I call it "shopping psychosis," that look that comes over people as they block store-aisle traffic with their carts. Stay home and order holiday items and gifts online; you still have time.


3. You do not have to entertain this season. Give yourself permission to NOT have people over for parties, etc. Unless you can afford to cater the event, have a cleaning service and/or it's already in the works - just don't do it. And not worrying about the mess can be very healthy.


4. Watch your breathing. Most of us don't breathe enough normally; we take shallow breaths and deprive ourselves of oxygen. Add stress to that and we can even become light-headed. Sit in a quiet place, close your eyes and take 10 deep breaths. Inhale slowly and exhale more slowly. You'll be amazed at how relaxed you will feel!


5. Get enough rest. I have patients tell me that they only sleep 4-5 hours a night. Most research would say they are sleep-deprived. Cut out some TV or computer time at night and get some sleep. And naps are not just for cats. Try one or two...


6. Make sure you have some quiet, alone time scheduled. The social demands of holiday seasons are high. We are required to interact more with family, co-workers, etc. That can be very tiring, especially if socializing causes you anxiety. Factor in some down-time.


7. Watch alcohol and food intake. I am not setting a good example by sharing my potato-chip mini-binge above. Spiked eggnog, wine, drinks and high-fat, high-caloric food abound this time of year. Denying yourself any treats this season isn't necessary. But try to eat healthy foods, too.


8. Plan one fun event just for you. You probably spend much time and effort insuring others are taken care of and entertained this season. Remember to treat yourself - get a manicure, go to a heated driving range, babysit a friend's new puppy or read that new best-seller you've been hoarding.


9. Watch a favorite holiday movie or show. In an earlier post, I mentioned the film Home for the Holidays. It's great if you want to laugh at family dysfunction. But I'm talking about a sentimental favorite. It's corny and dated, but I love Holiday Inn. Bing Crosby singing "White Christmas" does it for me.


10. Get some exercise. Most usual exercise routines get abandoned this time of year. We are full of excuses. But exercise is a terrific stress-buster. Take a walk in the snow with your kids or dogs.

Nancy L., LISW, LICDC

Related posts:
Holiday Stress-Reduction Tips - Listen to the Real Experts
Set Realistic Expectations for the Holidays
Strategies for Surviving the Holidays - H.A.L.T.

Holiday Stress-Reduction Tips - Listen to the Real Experts

With Thanksgiving behind us, now we are in the sprint towards Hanukkah, Christmas, Boxing Day, Kwanzaa, New Year's, etc. Take a deeeep breath.

I spent Thanksgiving at a neighbor's where I was able to eat other people's favorite foods and watch family dynamics with an objective eye. It was very enjoyable. But I noticed the conversation inevitably turned to a panicked, "I have so much to do before _____!"

A recent article in the Baltimore Sun, Taking a holiday from the Holiday Stresses, takes a bit of a different approach to the topic. Reporter Meredith Cohn cautions us to be aware of where the stress-reduction tips are coming from and be discriminating when reading advice from so-called "experts." She quotes Thomas J. Capo, a psychology lecturer at the University of Maryland,

"I'd say the No. 1 concern is that you want to be able to discriminate good
advice from the rest of it, most of which tends to be bogus. In order to qualify
as 'good advice,' it needs to be backed by good science, rather than
'testimonials' or so-called 'common sense."

Cohn also spoke with Mark Gorkin, the StressDoc, who points out (somewhat tongue-in-cheek), "Holiday blues is that feeling of loss or sadness that you have over the holiday when, for whatever reason, you can't be with those people who have been or are special and significant. And holiday stress is...when you have to be with some of those people!"

Gorkin, a licensed clinical social worker, author of "Practice Safe Stress" and motivational speaker (The Stress Doc) - who is an expert, elaborates further on holiday stress in his classic holiday article "Four F's of Holiday Friction."

"Here are 'The Four 'F's of Holiday Friction: Fantasies, Family, Food and Finances.'

1. Fantasies. First, the idyllic image of the holidays portrayed by the media seems so out of touch with reality, it's enough to make you overload on eggnog (with or without the alcohol).Another pressure is the internalized memories we carry around. I recall my friend Linda, a single parent at the time, berating herself because she couldn't keep up with the holidays - the cooking, the shopping, the house decorations, etc. - the way her mother had. Of course, Linda's mom did not work outside the home. I also recall Linda observing that, as a successful professional, she now has the money but lacks the time for the season. Previously, when she wasn't working, she had plenty of time and no money: The "Holiday Catch-22."And, finally, this season turns most of us into sentimental jelly fish, just waiting to get entangled in the arms of that "true love." Hey, I'm not saying that Mr. or Ms. Holiday Hopeful is as possible or as real as Santa Claus. (My motto: "I no longer count on nor discount any possibility.") Just don't let childhood longings and memories and voices transform you into a frantic, salivating, love-crazed inner child.The key to managing this friction: gently embrace, don't cling, to magical memories. Discover a blend of magical realism that helps you balance love, work and play in the present.

2. Family. There are so many permutations in families these days, it's got to get a bit confusing. For separated families, a poignant question: which parent (or grandparents) will we be with for Thanksgiving, for Christmas, for New Years? I vividly remember an eight year old's lament: "Why can't we just be one family again?"Another common family issue is when a holiday gathering turns into a competitive arena for sibling rivalry, along with a desire for long-standing recognition and approval. And if you find in these family therapy sessions, I mean holiday reunions, that you can't resist trying to change the attitude and behavior of the parent (sibling or child) that "makes you crazy," patterns which have resisted influence attempts for decades...maybe there's only one solution. Have you thought about getting far out of town for the holidays?

3. Food. The holidays turn most of us into bingeaholics. Running helter skelter, not stopping for lunch, overdosing on the cookies and chocolate that a colleague has brought to work. And discipline at a party is a contradiction in terms. This caloric chaos is not surprising considering the biggest role model of the holidays looks like he hasn't met a single gram of fat in two hundred years that he doesn't love. Hey, Santa Claus hasn't been doing his aerobic workouts either. But wait...Appoint a designated nagger, who will gently remind you when you are overdoing it. Don't chat hovering around the buffet table. Take reasonable portions and move away. Now replace food with some food for thought. And face it, no matter what you do, or don't do, you are likely to add some pounds on the holidays. So go to the malls and walk briskly for thirty minutes before you start the shopping splurge. You'll spend less and, probably, will eat less as well.

4. Finances. The holidays heighten our monetary consciousness -- from the end of the year financial and psychological accounting (did we meet our financial/family security and career goals?) to the never-ending list of holiday gifts. And as the great Russian novelist, Dostoevsky, noted: "Consciousness is depression!" For the first issue, seek a budget counselor, a CPA, a career counselor or even a mental health specialist. For the last, "just say no" to your child's "toy lust." Give your child choices; explain why there are limits. Try this holiday mantra: "Presence not just presents." This season, invest time, not just money. For big families, be creative. Divide up the gift list with other relatives. You shouldn't have to buy something for everyone. Making a gift definitely adds a personal touch. And, finally, don't overlook a very important person. Get a special gift for yourself.So the holidays may be a stressful time; a time of feelings of loss and sadness. But with a little higher power humor it also, can be a source of creative expression and sharing."

So when everyone from your neighbor, the TV news anchor and your mother offers tips on reducing holiday stress, be selective and seek out the experts.

Choose Not to Star in Your Dysfunctional Family's Holiday Drama

"Family relationships" is always a loaded topic. But during the holidays, it's foremost in our minds. We all play a role in our family. What is your role? And can you choose not to play it this year?

Family Systems

Many theoretical concepts are used in the practice of family therapy. One of the most common is family systems therapy. This is based on the theory that the family is the identified patient and examines the relationships and communication patterns within the family. A comprehensive look at this theory can be read at Serendip.com.

Family Roles

Out of family systems theory, grew an examination of the roles within families with addiction issues. In such dysfunctional families, children often take on a role, such as "scapegoat," "hero child," or "lost child." Scapegoat is fairly self-explanatory. The family, due to denial, is unable to address the real problem - the alcoholic or addict's use, so they blame another family member. This is usually the child who gets into trouble at school or with the law. The hero child is the one getting good grades, never in trouble, etc. The family can point to this child and say, "there's nothing wrong with THIS family!" The lost child is often the quiet one who sits in the corner playing with toys. Without help for the family, all these children are at risk for health and mental health issues.

Claudia Black, PhD, MSW, a pioneer author and lecturer on recovery and family addiction is an excellent resource. I highly recommend her workbook, "Repeat After Me," which has exercises to break dysfunctional family roles.

In a less clinical examination, most of us have a role in our family. Sometimes it's the older brother who always takes charge, the care-taking sister who "knows what's best" for everyone or the "baby," who just by virtue of being the youngest, gets all the attention. What about "slacker brother who can't keep a job" or "thrice-divorced sister who can't keep a man?" The latter is extreme, but the general idea is universal.

Choose to Step Out of Your Role

It might not be fair to label each other this way, but sometimes it's more comfortable for our family members to see us in these familiar roles. But that doesn't mean you have to assume or play that role forever. Your family may have an adjustment period, but they will have to adapt to your new role.

Healthy families can joke about their family roles. Being open and direct about your role and expressing your feelings can help your family have a better understanding of how dysfunctional it can be. One of my favorite movies is a comedic examination of family roles - "Home for the Holidays" Rent or borrow it this season.

Set Realistic Expectations for the Holidays

Last week I posted the first in a series about surviving the holidays. We are almost on the eve of Thanksgiving in the U.S., so let's talk about keeping our expectations for the holidays on a realistic level.

We are all victims of every media-driven image of Happy Holidays - from cherished old movies, holiday music CDs that every artist seems to release, holiday-themed magazine articles to our own family and friend's ideas of the perfect gathering.

Although it may sound like the "glass is half empty" mentality, I try to keep my expectations for the holidays quite low. I hope to see people I care about, have some extra time with my spouse, pick out some fun gifts and enjoy seasonal foods. Beyond that, I don't expect much. If some special things happen, I'm pleasantly surprised.

The following is a handout I usually give to patients this time of year. Years ago, I started passing them out to newly-recovering patients in drug and alcohol treatment. As the holidays are key times for relapse, it serves as a reminder about "acceptance." Acceptance of our family relationships and ourselves as less than perfect beings. The author is anonymous.

Holidays

Holiday time is here: so is the challenge to treat one another with grace and to remember the importance of the connections between us.

It isn't easy, so here are a few rules:

• Take very good care of yourself so you aren't stressed out or crabby.


• Don't expect or attempt perfection; settle for anything short of a disaster.


• Don't ask if the pies are homemade.


• Don't correct or criticize anyone.


• Choose to be happy, not right.


• Don't care who gets the credit for whatever.


• Avoid competition and comparison; don't keep score.


• Give up playing martyr or victim.


• When in doubt, keep quiet.


• Remember, very few things are important.

Then thank everyone for staying alive so you can love or hate them for another year. Your family may not be perfect, but they're yours!

Strategies for Surviving the Holidays - H.A.L.T.

As we head into the holiday season, I'm going to post a series of "survival" tips. You are probably very familiar with the stress-reduction suggestions that usually appear everywhere this time of year. But hopefully, these will serve as a reminder.

So what is H.A.L.T.?

HALT is an acronym that serves as a relapse-prevention tool people in early recovery from alcohol and drug addiction have in their repertoire. It's a handy reminder of behaviors/states of minds/situations that are triggers to relapse. But it doesn't just apply to addiction, it can work for all of us.

H - Don't Get Too Hungry

Hunger can be a trigger to drink or use. But how many of us starve ourselves in anticipation of a holiday event and then binge when we get there?

A - Don't Get Angry

When we aren't in control of our emotions, it can lead to unhealthy and/or nonproductive behaviors.

L - Be Careful of Being Lonely

Isolation and social withdrawal is often a precursor to relapse. It is also a symptom of depression and some types of anxiety. Spend time with people who support you.

T - Don't Be Too Tired

Be careful of wearing yourself out. Most of us can make bad decisions when we are overly tired.

HALT is a simple tool, but an easy way to remember some very effective means of self-care during the holidays.

Everyone needs Guilt Free Leisure Days

It's coming up to the weekend, and I'm looking forward to turning off the computer for a day and doing absolutely nothing work related.

Before I started blogging, I found it easy to switch off the computer for a day or longer, but now with the excitement of being able to interact with people who drop by to make comments, the frustration of having to check in regularly to get rid of comments by pill pushers and people who want me to look at naked videos of Britney Spears (like we haven't seen it all before) and the added charm of checking my statistics to see who has been visiting and where they came from, I admit to finding it harder to turn the computer off. So, I decided it was time to remind myself of some of my own advice - the importance of guilt free leisure days.

Guilt free leisure days are days where you free yourself of all your obligations. You turn off your phone, your computer and the nagging voice that says you need to be productive and efficient; stop thinking about work, study, housework or any of the things you "should" be doing and instead focus on relaxing and having fun.

People who take guilt free leisure days, find that they come back to their work refreshed and with renewed energy. A real estate agent friend started taking extended holidays trekking in places like Vietnam and Mongolia, and swears that her income (which is 100% commission based) has gone up in direct proportion to the increased time she is taking off. What better incentive can there be for taking time off?

So how do you have a guilt free leisure day?

1. Change your mindset
Recognise that doing nothing is good for you and refuse to allow yourself to feel guilty for taking "me" time. Also, know that most things can wait and there are very few things that are so urgent that you can't put them aside for a day to recharge your batteries

2. No work - and that includes thinking about work
Don’t use your guilt free leisure day for working, catching up on business or work-related reading, tidying your desk, networking, or anything remotely work-oriented. Leave your laptop, pager, blackberry and mobile phone at the office. This is particularly important for people who work from home. I know how tempting it can be when you are at home to check the fax or email, but train yourself to shut the door and ignore anything work related for the entire twenty-hour hours (or longer). A leisure day is exactly that and it is vital to your mental and physical health.


Related Posts
The Life Balance Journal
Are we addicted to the technology of connectivity?

7 Simple Stress-Reduction Strategies

Like most people who work in the corporate world, my spouse has been experiencing a high level of job stress lately. He works more hours, takes very little time off and often stresses about work even when away from the office. The light at the end of the tunnel, or at least a brief respite, will come in a few weeks when we go to the beach for a week. A week in a beach house is a no-brainer stress reduction strategy. There are countless books, audio tapes and Web sites with similar stress management advice. But here are some simple, everyday things we can do to reduce stress:

1. Take a break from your "real" life

Sure vacations are great; the anticipation, the total change in venue, etc. Unfortunately, not everyone can afford the money or time. But most of us can take an afternoon, a day or two or a long weekend and escape our everyday routines and pressures. Go to a B&B for the weekend. If strapped for cash, visit an old friend out of town. It doesn't have to cost anything other than maybe gas money - take a day and go to a local state park, spend the day in an art museum (especially when they have free admission!).

2. Spend time with friends

With our hectic lives and schedules, time with good friends becomes a luxury. Maintaining friendships shouldn't be such hard work. I often have to schedule a lunch date with my best friend weeks in advance. But considering the benefits of time with someone with whom you can "let your hair down" and be yourself - isn't it worth the extra effort? And I'm not talking about friends who are constantly in crisis or are always seeking your support and advice. When you are feeling stressed is not the time to take on the role of lay therapist! This should be a mutually beneficial relationship.

3. Breathe!

How often have we heard that breathing correctly can reduce stress. It's a physiological response. Most of us breathe too shallowly. Try really filling up your lungs and slowly exhaling, taking 5 or 6 deep breaths. It's a proven antidote for anxiety. One of my favorite books about stress management and relaxation is The Relaxation and Stress Reduction Workbook, by Martha Davis, Matthew McKay and Elizabeth Robbins Eshelman. First published in 1980, it has step-by-step instructions for learning to breathe correctly, progressive relaxation, meditation, visualization and many other stress-reducing techniques. For years I have referred patients to this book in my practice.

4. Use the "right" side of your brain

Much research has been done on the use of the left and right sides of our brains. Simplistically stated, the left side is said to control logical, rational and analytical thinking; the right side - the intuitive, creative and "holistic" thinking. For instance, a math professor would probably be left-brain dominant, an artist, right-brain dominant. I often hear people who are typically left-brained say, "I'm not that creative. I'm a logical thinker." Opening up and exploring that right-brain connection can be a stress-buster. A good example is a friend who is a litigation attorney. Since I've known him he has explored creative pursuits by learning to bake artisan breads and taking a watercolor painting class. Here's a fun, short test to see if you are right- or left-brained: Are You Right or Left Brained? (FYI - I scored 35% left brain and 65% right brain.)

5. Hang out with animals.

There have been studies confirming that having a pet reduces blood-pressure and has many other positive health benefits. My neighbor has a menagerie of animals, both indoor pets and livestock (most of whom are also pets). Sometimes when stressed, I find myself going over for a "horse fix." In their presence, I can feel that stress leaving me. Throw a Frisbee for your dog or build a fort for your cat with bed pillows. Go to the zoo and sit near a rhino or polar bear.

6. Sure, we all know this one - physical exercise reduces stress

But sometimes walking or running on a treadmill doesn't do it. Go smack a tennis or racket ball. Bounce a ball off a brick wall. When I lifted weights, I found pulling down a heavy, overhead lat bar did it for me.

7. Have more fun

Most of us work too hard, sleep too little, make poor diet choices and/or have too much stress in our lives. When was the last time you did something silly and fun? Laughed until you teared up? Rent a truly goofy movie. Call that friend who makes you laugh.

Anxietycoach.com: Online help for anxiety disorders

I've come across this site a few times recently and have always kind of 'swept it under the rug'. But in light of my theory on always keeping the door open for new treatments, I figured this wasn't exactly fair and decided to check it out.

This site is "dedicated to helping people who have significant trouble with fears, phobias, and anxiety. We offer free self help information you can use to foster your own recovery; a workbook for people with panic attacks and phobias..."

I think the workbook idea is nice since you could use it as a journal to track the stress which lead to either a full blown panic attack or just anxiety. It also offers a guided program to help beat the anxiety and tricks to aid you. They also teach breathing exercises as well as lectures and workshops. Sounds plausible. It's always interesting to see and learn how others deal with their anxiety issues. I find it comforting, really. Like, I've said before, it's nice to know you're not alone in this.

This might a nice supplement to other forms of treatment. Maybe give it a shot and peruse the site a bit. You never know, it might lead you to an effective relief exercise or lesson.

RealAge - My Cat Got a Better Score than I Did!

Awhile ago, a friend forwarded me her RealAge score - 84 years of age. But here's the kicker - she's chronologically 55! I wasn't familiar with RealAge. It was first popularized on an Oprah Winfrey Show broadcast several years ago. RealAge is a book and Web site that uses information taken from your "lifestyle, genetics and medical history" to determine your biological age. Depending on the sum of these factors, you may be younger or older than your stated age.

Obvious factors are calculated in the RealAge Test , like do you smoke, exercise, etc. But less apparent factors also figure in - dog ownership, how social you are, for instance. My RealAge is 9.4 years older than I am. I did get positive credit for daily vitamin intake, eating breakfast, smoking cessation, good blood-pressure and owning a pet (although dog owners get a better score!). Points were subtracted for level of exercise, less than optimal diet, driving over the speed limit and having a smallish social network.

I'm glad to see that the RealAge founders/Web site hosts are medical doctors and that there is a disclaimer on the site cautioning readers that this content is not to be taken as "medical or other health advice." And although I think the test and individualized follow-up emails are very helpful and full of sound suggestions, I do have a few concerns. Your medical doctor or health practitioner always gets an extensive family medical history from you during a comprehensive exam. If your father died of heart disease, that information is vital and a possible indicator of future problems for you. When I do a mental status exam/initial evaluation, I obtain mental health and substance abuse family history and also thoroughly explore current and past stressors in the patient's life.

Oprah, by the way, scored almost 7 years younger than her chronological age. I imagine I would have too, if I had Oprah's vast wealth that provides financial security, a personal chef to cook me nutritious meals, a fitness trainer and other helpful support staff.

Shortly after receiving my test results via email, I was sent a test to determine my cat's RealAge. Fortunately for him, because of his conscientious owners, he scored 20 years younger (in cat/human years) than other cats his age and breed. Hmmm, I don't see him taking those expensive "mature" vitamins...

Speedlinking 15 June 2007

Stress leads to Burnout
Hueina Su discusses Life Balance Lessons: 7 Keys to Avoid Burnout saying, "Chronic stress can lead to burnout, which could greatly impact a person's physical & emotional health, relationships, work, and everyone related to him/her. When you are burned out, you can't function at your best, and everyone you care about suffer with you. It's not difficult to see that there is much at stake. Here are some proactive steps you can take today to prevent (or overcome) burnout."

How long to wait for an antidepressant to ‘work’
Prevailing wisdom says it takes 3 to 4 weeks for an antidepressant to show clinical effect. Historically, patients who improve in the first 2 weeks have been labeled "placebo responders". Several recent studies, however, demonstrate a real, drug-based response in many patients as early as the first week of treatment, depending on the medication. Read the science behind these conclusions at Psychiatry Online

Meditation improves focus and performance

Meditation already as a reputation as a stress management tool useful for reducing anxiety and assisting people battling eating disorders. Long-term meditators often notice improvement in their mood and general well-being.

In a new development, researchers now say that practicing even small doses of daily meditation may improve focus and performance, even when the practise of meditation is not enjoyable or relaxing.

According to Penn neuroscientist Amishi Jha and Michael Baime, director of Penn's Stress Management Program,

Meditation is an active and effortful process that literally changes the way the brain works.

Their study is the first to examine how meditation may modify the three subcomponents of attention including:

• the ability to prioritize and manage tasks and goals
• the ability to voluntarily focus on specific information
• the ability to stay alert to the environment

In the Penn study, subjects were split into two categories. Those new to meditation, or "mindfulness training," took part in an eight-week course that included up to 30 minutes of daily meditation. The second group was more experienced with meditation and attended an intensive full-time, one-month retreat.

Researchers found that even for those new to the practice, meditation enhanced performance and the ability to focus attention. Performance-based measures of cognitive function demonstrated improvements in a matter of weeks. The study, published in the journal Cognitive, Affective, & Behavioral Neuroscience, suggests a new, non-medical means for improving focus and cognitive ability among disparate populations and has implications for workplace performance and learning.

Participants performed tasks at a computer that measured response speeds and accuracy. At the outset, retreat participants who were experienced in meditation demonstrated better executive functioning skills, the cognitive ability to voluntarily focus, manage tasks and prioritize goals. Upon completion of the eight-week training, participants new to meditation had greater improvement in their ability to quickly and accurately move and focus attention, a process known as "orienting." After the one-month intensive retreat, participants also improved their ability to keep attention "at the ready."

The results suggest that meditation, even as little as 30 minutes daily, may improve attention and focus for those with heavy demands on their time. While practicing meditation may itself may not be relaxing or restful, the attention-performance improvements that come with practice may paradoxically allow us to be more relaxed.

The research was supported by the National Institutes of Health and the Penn Stress Management Program.

Are We Addicted to the Technology of Connectivity?

Now Where Did I Put My ‘Crackberry?’

Last Saturday, I posted 'Disconnect Doesn't Have to Be a Bad Thing' . This is a follow-up of some additional thoughts about the addictive nature of our relationship to our technology of connectivity.

In that article, I spoke to Mark Gorkin, LCISW, "The Stress Doc™”, a licensed clinical social worker who is a Motivational Humorist/Psychohumorist, keynote and kick-off speaker. Mr. Gorkin stressed “The ever-present use of technology (especially cell phones) has come to signify a lack of respect for social boundaries. When I’m riding on the Metro, I don’t need to overhear what someone is planning for dinner!” Gorkin also is concerned about the levels of self-absorption and dangerous distractions related to our connectivity.

This obsession to stay connected has elements of addictive behavior. I know I personally experienced some mild withdrawal symptoms recently (agitation and anxiety) when my hard drive crashed and I was without the Internet and e-mail for several days. The Diagnostic and Statistical Manual of Mental Disorders - Fourth Edition (DSM-IV) defines addiction to alcohol and other substances as “a destructive pattern of use, leading to significant social, occupational or medical impairment.” Now not all of that definition may apply, but there are strong similarities. The following are some criteria for substance dependence:

• Increased tolerance – The need for markedly increased amounts of (the substance).


• (Substance) was often taken in larger amounts or over a longer period than was intended.


• Persistent desire or unsuccessful efforts to cut down or control (substance) use.


• Important social, occupational, or recreational activities given up or reduced because of (substance) use.


• Withdrawal symptoms – physical agitation and anxiety.

See a pattern here? Does it make sense that one of our favorite tools for connectivity has come to be known as a “crackberry?” If the definition and criteria above are sounding familiar to you, it might be time to take a break from your technology toys!