10 Unsexy (But Lifechanging) Tips

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If you don’t want your efforts to go to waste, these tips will help you make sure everything’s at least a slight improvement—and then the same again the next day!

Bit by bit

If you have the right approach to these things, the rest will fall into place by itself:

  • Like vs want/need: what feels good isn’t always what you want or need; progress often requires uncomfortable new habits that align with your goals/desires rather than your immediate inclinations. You may not enjoy every action, but you’ll like the results that come from them.
  • Train hard if you want, but rest well: you can only train as hard as you can recover; burnout usually comes from under-recovering, not from overtraining. So, prioritize sleep, nutrition, and mobility work before changing your workouts.
  • Eat more: sustainable fat loss comes from small calorie deficits at most, not starvation. Extreme or long-term restriction slows your metabolism, minimizes fat loss, and leads to rebound weight gain. Fuel your body properly so you can look leaner, feel energized, and maintain your results.
  • Fearing carbs/fat: don’t demonize any macronutrient; both carbs and fats are essential for energy, hormones, and metabolism. Your ideal balance will change with your goals, activity, and life stage, so stay adaptable. If in doubt, follow your gut, and just make sure to get plenty of fiber either way.
  • Don’t “set and forget”: there’s no one perfect “lifestyle”; our goals, body, and routines will evolve, so your nutrition and workouts must too. True progress comes from constant small adjustments and long-term consistency.
  • Daily mobility: do the boring mobility work—foam roll, stretch, and activate—every day. A few minutes of “prehab” prevents injuries, improves performance, and keeps you training pain-free as you age.
  • Don’t blame circumstances: even if it’s true! You can’t control everything, but you can always control your response. Focus on solutions, not the negatives, to keep moving forwards.
  • Don’t define yourself by specific routines or labels: as you grow and your goals change, your habits should too. Evolving your approach is a sign of progress, not failure.
  • Slow down to speed up: when life gets busy, doing something is better than doing nothing. A few workouts or partial effort still move you forwards; perfectionism only keeps you stuck.
  • Track things the easy way: measure what you do so you can manage it. Using apps for this gives you clarity, direction, and the ability to adjust intelligently instead of guessing.

For more on all of this, enjoy:

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How To Actually Get Abs (10 Annoying Tips That Work!)

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  • Are You Flourishing? (There’s a Scale)

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    What does it mean, to flourish? And how can you do it more?

    In 2009, psychologists Diener et al developed the “Flourishing Scale”, or as it was more prosaically called originally, “Subjective Wellness Scale”. The name was changed later, as it was noted that it went beyond what was typically considered mere “wellness”.

    This scale was so useful, that colleagues scrambled to see if they could improve on it, such as with PERMA (2012), which looked at:

    • Positive emotion
    • Engagement
    • positive Relationships
    • Meaning
    • Accomplishment/Achievement

    While popular (despite the tenuous acronym, it is a very good list of things to foster in your life), this was studied and measured scientifically and found to not be an improvement on the Flourishing Scale / SWS, so we’re going to stick to the original version for now.

    We couldn’t find an interactive online quiz for the scale though (apart from this NY Times one, which is paywalled for NYT subscribers, so enjoy if you’re a NYT subscriber!), so here’s the source material, still hosted on the website of the (now deceased, as of a couple of years ago) author:

    Flourishing Scale (FS) ← it’s an eight-question, ranked choice scale

    How did you score? And…

    What are the keys to flourishing more?

    According to Jeffrey Davis M.A., of Tracking Wonder, there are five key attributes that we must develop and/or maintain:

    The ability to direct and re-direct your attention

    This isn’t just a task-related thing.This is about your mind itself. For example, the ability to recognize what your emotions are telling you, thank them for the message, and then set them aside. Or the ability to cut through negative thought spirals! How often have you worried about future events that didn’t transpire, or twisted yourself in knots over a past event that you can’t change?

    Action: check out our previous article “The Off-Button For Your Brain← this is a technique for switching off racing thoughts, and it’s really good

    Want more? We also did this:

    Healthy Mind In A Healthy Body: A Whole Scientific Toolbox Of Tips And Tricks For Psychological Wellbeing

    The tendency to shape your time with intention and for impact

    Time is an incredibly precious asset. How you use it is a very personal choice. You don’t have to maximize productivity (though you can if you want), but for example there’s a difference between:

    • Deciding to spend an hour watching a TV show you really enjoy
    • Wondering what’s on TV, browsing aimlessly, watching listlessly, just a distraction

    In the former case, you are enjoying your time. Literally: you are experiencing joy during your time.

    In the latter case, to borrow from Jim Steinman, “you were only killing time and it’ll kill you right back”!

    Action: do a time audit for a week, and see where your time really goes, rather than where you expect or hope for it to go. Use this information to plan your next week more intentionally. Repeat as and when it seems like it might be useful!

    The practice of constant improvement

    Fun fact: you are good enough already. And you can also improve. You don’t have to, but improving in the areas that are meaningful to you can really add up over time. This could be becoming excellent at something for which already have a passion… It could also be brushing up something that you feel might be holding you back.

    Action: do a quick SWOT* self-assessment. Then plan your next step from there!

    *Strengths, Weaknesses, Opportunities, Threats. What are yours?

    The ability to communicate and listen to others

    A lot of this is about feedback. Giving and receiving feedback are often amongst the hardest things we do in the category of communication… Especially if the feedback is negative. How to decide what to disregard as baseless criticism, and what to take on board (and try not to take it personally), or the other way around, how to present negative feedback in a way that won’t trigger defensiveness.

    Action: check out our previous article “Save Time With Better Communication” for some tips that really make relationships (of any kind) so much easier.

    The commitment to positive experiences

    Many things in life are not fun. Often, we know in advance that they will not be fun. The key here is the ability to make the most of a bad situation, and seek out better situations by your actions. Not like a lost person in a desert seeks water, but like a chess player who employs a general strategy to make tactical advantages more likely to appear.

    Action: think about something you have to do but don’t want to. How could it be made more fun? Or failing that, how could it be made at least more comfortable?

    See also: Working Smarter < Working Brighter!

    Want to read more?

    Check out: What Is Flourishing in Positive Psychology? (+8 Tips & PDF)

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  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

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    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Why is toddler milk so popular? Follow the money

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Toddler milk is popular and becoming more so. Just over a third of Australian toddlers drink it. Parents spend hundreds of millions of dollars on it globally. Around the world, toddler milk makes up nearly half of total formula milk sales, with a 200% growth since 2005. Growth is expected to continue.

    We’re concerned about the growing popularity of toddler milk – about its nutritional content, cost, how it’s marketed, and about the impact on the health and feeding of young children. Some of us voiced our concerns on the ABC’s 7.30 program recently.

    But what’s in toddler milk? How does it compare to cow’s milk? How did it become so popular?

    What is toddler milk? Is it healthy?

    Toddler milk is marketed as appropriate for children aged one to three years. This ultra-processed food contains:

    • skim milk powder (cow, soy or goat)
    • vegetable oil
    • sugars (including added sugars)
    • emulsifiers (to help bind the ingredients and improve the texture)
    • added vitamins and minerals.

    Toddler milk is usually lower in calcium and protein, and higher in sugar and calories than regular cow’s milk. Depending on the brand, a serve of toddler milk can contain as much sugar as a soft drink.

    Even though toddler milks have added vitamins and minerals, these are found in and better absorbed from regular foods and breastmilk. Toddlers do not need the level of nutrients found in these products if they are eating a varied diet.

    Global health authorities, including the World Health Organization (WHO), and Australia’s National Health and Medical Research Council, do not recommend toddler milk for healthy toddlers.

    Some children with specific metabolic or dietary medical problems might need tailored alternatives to cow’s milk. However, these products generally are not toddler milks and would be a specific product prescribed by a health-care provider.

    Toddler milk is also up to four to five times more expensive than regular cow’s milk. “Premium” toddler milk (the same product, with higher levels of vitamins and minerals) is more expensive.

    With the cost-of-living crisis, this means families might choose to go without other essentials to afford toddler milk.

    Woman holding blue plastic spoon of formula powder over open tin of formula, milk bottle in background
    Toddler milk is more expensive than cow’s milk and contains more sugar.
    Dragana Gordic/Shutterstock

    How toddler milk was invented

    Toddler milk was created so infant formula companies could get around rules preventing them from advertising their infant formula.

    When manufacturers claim benefits of their toddler milk, many parents assume these claimed benefits apply to infant formula (known as cross-promotion). In other words, marketing toddler milks also boosts interest in their infant formula.

    Manufacturers also create brand loyalty and recognition by making the labels of their toddler milk look similar to their infant formula. For parents who used infant formula, toddler milk is positioned as the next stage in feeding.

    How toddler milk became so popular

    Toddler milk is heavily marketed. Parents are told toddler milk is healthy and provides extra nutrition. Marketing tells parents it will benefit their child’s growth and development, their brain function and their immune system.

    Toddler milk is also presented as a solution to fussy eating, which is common in toddlers.

    However, regularly drinking toddler milk could increase the risk of fussiness as it reduces opportunities for toddlers to try new foods. It’s also sweet, needs no chewing, and essentially displaces energy and nutrients that whole foods provide.

    Toddler wearing bib with food smeared on face
    Toddler milk is said to help fussy eating, but it may make things worse.
    zlikovec/Shutterstock

    Growing concern

    The WHO, along with public health academics, has been raising concerns about the marketing of toddler milk for years.

    In Australia, moves to curb how toddler milk is promoted have gone nowhere. Toddler milk is in a category of foods that are allowed to be fortified (to have vitamins and minerals added), with no marketing restrictions. The Australian Competition & Consumer Commission also has concerns about the rise of toddler milk marketing. Despite this, there is no change in how it’s regulated.

    This is in contrast to voluntary marketing restrictions in Australia for infant formula.

    What needs to happen?

    There is enough evidence to show the marketing of commercial milk formula, including toddler milk, influences parents and undermines child health.

    So governments need to act to protect parents from this marketing, and to put child health over profits.

    Public health authorities and advocates, including us, are calling for the restriction of marketing (not selling) of all formula products for infants and toddlers from birth through to age three years.

    Ideally, this would be mandatory, government-enforced marketing restrictions as opposed to industry self-regulation in place currently for infant formulas.

    We musn’t blame parents

    Toddlers are eating more processed foods (including toddler milk) than ever because time-poor parents are seeking a convenient option to ensure their child is getting adequate nutrition.

    Formula manufacturers have used this information, and created a demand for an unnecessary product.

    Parents want to do the best for their toddlers, but they need to know the marketing behind toddler milks is misleading.

    Toddler milk is an unnecessary, unhealthy, expensive product. Toddlers just need whole foods and breastmilk, and/or cow’s milk or a non-dairy, milk alternative.

    If parents are worried about their child’s eating, they should see a health-care professional.

    Anthea Rhodes, a paediatrician from Royal Children’s Hospital Melbourne and a lecturer at the University of Melbourne, co-authored this article.The Conversation

    Jennifer McCann, Lecturer Nutrition Sciences, Institute for Physical Activity and Nutrition, Deakin University; Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University, and Naomi Hull, PhD candidate, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Easing Election Stress & Anxiety

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    At the time of writing, the US is about to have a presidential election. Most of our readers are Americans, and in any case, what the US does tends to affect most of the world, so certainly many readers in other countries will be experiencing stress and anxiety about it too.

    We’re a health science publication, not a political outlet, so we’ll refrain from commenting on any candidates or campaign policies, and we’d also like to be clear we are not urging you to any particular action politically—our focus today is simply about mental health.

    First, CBT what can be CBT’d

    Cognitive Behavioral Therapy (CBT) is far from a panacea, but it’s often a very good starting point. And when it seems the stakes are high, it’s easy to fall into such cognitive distortions as “crystal ball” and “catastrophization”, that is to say, predicting the future and feeling the impact of that (probably undesired version of the) future, and also feeling like it will be the end of the world.

    Recognizing these processes and how they work, is the first step to managing our feelings about them.

    Learn more: The Art of Being Unflappable (Tricks For Daily Life)

    Next, DBT what can be DBT’d

    A lot of CBT hinges on the assumption that our assumptions are incorrect. For example, that our friend does not secretly despise us, that our spouse is not about to leave us, that the symptoms we are experiencing are not cancer, and in this case, that the election outcome will not go badly, and if it does, the consequences will be less severe than imagined.

    But… What if our concerns are, in fact, fully justified? Here’s where Dialectic Behavior Therapy (DBT) comes in, and with it, what therapists call “radical acceptance”.

    In other words, we accept up front the idea that maybe it’s going to be terrible and that will truly suck, and then either:

    • there’s nothing we can reasonably do about it now (so worrying just means you’ll suffer twice), or
    • there is something we can reasonably do about it now (so we can go do that thing)

    After doing the thing (if appropriate), defer processing the outcome of the election until after the election. There is no point in wasting energy to worry before then. In a broadly two-party system where things are usually close between those two largest parties, there’s something close to a 50% chance of an outcome that’s, at least, not the worst you feared.

    Learn more: CBT, DBT, & Radical Acceptance

    Lastly, empower yourself with Behavioral Activation (BA)

    Whatever the outcome of any given election, the world will keep turning, and the individual battles about any given law or policy or such will continue to go on. That’s not to say an election won’t change things—it will—but there will always still be stuff to do on a grassroots level to make the world a better place, no matter what politician has been elected.

    Being involved in doing things on a community level will not only help banish any feelings of despair (and if you got the election outcome you wanted, it’ll help you feel involved), but also, it can give you a sense of control, and can even form a part of the “ikigai” that is often talked about as one of the pillars of healthy longevity.

    Learn more: What’s Your Ikigai?

    And if you like videos, then enjoy this one (narrated by the ever soothing-voiced Alain de Botton):

    Watch now: How To Escape From A Despairing Mood (4:46) ← it also has a text version if you prefer that

    Take care!

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  • Fixing Your Sleep (From The Other Side)

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    Because sleep is an output, not a switch:

    Let’s count to 10

    The core premise here is that sleep is an output, not a switch, and this every daytime decision sets up whether or not our system can effectively “power down” at night.

    So, with that in mind, consider building these 10 habits into your days, if they’re not already there:

    1. Morning movement: begin the day with gentle, natural movement to wake your nervous system gradually instead of spiking it with screens, caffeine, and noise.
    2. Breathwork: use slow breathing with long exhales and pauses to signal safety to your nervous system and reduce nighttime hyperarousal.
    3. Exercise cut-off: avoid heavy training in the evening, as it raises cortisol, body temperature, and sympathetic nervous system activation, all of which interfere with sleep.
    4. Movement breaks: take short, frequent movement breaks during the day to prevent/undo tension accumulation that otherwise carries into the night.
    5. True downregulation: replace numbing distractions with physical cues like floorwork, slow mobility drills, long exhales, dim light, and quiet to clearly signal that the day is over.
    6. Decompression: counter daily stresses by creating space in your body through hanging, thoracic opening, rib expansion, and hip opening; this will reduce bracing and waking up during the night.
    7. Hot and cold therapy: combining sauna with cold immersion (not simultaneously, but in the same routine) for a lowered core temperature later and strongly deepened sleep, especially when done several hours before bed.
    8. Evening gear shift: build a clear transition from stimulation to rest using low light, gentle movement, breathing into your ribs, and stopping food intake well before bed. Yes, this is more or less the same as number 5, but we didn’t make the list.
    9. Morning light: get real daylight soon after waking to anchor your circadian rhythm and align cortisol, melatonin, and sleep–wake timing.
    10. Daytime sleep practice: no, not “practise sleeping during the day”, but rather, treat sleep as something you prepare for all day through movement, breath, tension management, and consistent safety signals.

    If ever it seems you’re fighting a losing battle when it comes to getting good sleep, remember that your ability to sleep is (for most people) not broken; it’s just overwhelmed by incorrect inputs. As such, things start to go better as soon as rhythm, movement, and nervous-system regulation improve—which they almost always will, when implementing the above habits.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    10 Tips for Better Sleep: Starting In The Morning

    Take care!

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  • Hearing voices is common and can be distressing. Virtual reality might help us meet and ‘treat’ them

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Have you ever heard something that others cannot – such as your name being called? Hearing voices or other noises that aren’t there is very common. About 10% of people report experiencing auditory hallucinations at some point in their life.

    The experience of hearing voices can be very different from person to person, and can change over time. They might be the voice of someone familiar or unknown. There might be many voices, or just one or two. They can be loud or quiet like a whisper.

    For some people these experiences are positive. They might represent a spiritual or supernatural experience they welcome or a comforting presence. But for others these experiences are distressing. Voices can be intrusive, negative, critical or threatening. Difficult voices can make a person feel worried, frightened, embarrassed or frustrated. They can also make it hard to concentrate, be around other people and get in the way of day-to-day activities.

    Although not everyone who hears voices has a mental health problem, these experiences are much more common in people who do. They have been considered a hallmark symptom of schizophrenia, which affects about 24 million people worldwide.

    However, such experiences are also common in other mental health problems, particularly in mood- and trauma-related disorders (such as bipolar disorder or depression and post-traumatic stress disorder) where as many as half of people may experience them.

    Rawpixel/Shutterstock

    Why do people hear voices?

    It is unclear exactly why people hear voices but exposure to prolonged stress, trauma or depression can increase the chances.

    Some research suggests people who hear voices might have brains that are “wired” differently, particularly between the hearing and speaking parts of the brain. This may mean parts of our inner speech can be experienced as external voices. So, having the thought “you are useless” when something goes wrong might be experienced as an external person speaking the words.

    Other research suggests it may relate to how our brains use past experiences as a template to make sense of and make predictions about the world. Sometimes those templates can be so strong they lead to errors in how we experience what is going on around us, including hearing things our brain is “expecting” rather than what is really happening.

    What is clear is that when people tell us they are hearing voices, they really are! Their brain perceives voice experiences as if someone were talking in the room. We could think of this “mistake” as working a bit like being susceptible to common optical tricks or visual illusions.

    man's head with image of brain scan superimposed
    There may be differences in the brains of people who hear voices. Triff/Shutterstock

    Coping with hearing voices

    When hearing voices is getting in the way of life, treatment guidelines recommend the use of medications. But roughly a third of people will experience ongoing distress. As such, treatment guidelines also recommend the use of psychological therapies such as cognitive behavioural therapy.

    The next generation of psychological therapies are beginning to use digital technologies and virtual reality offers a promising new medium.

    Avatar therapy allows a person to create a virtual representation of the voice or voices, which looks and sounds like what they are experiencing. This can help people regain power in the “relationship” as they interact with the voice character, supported by a therapist.

    Jason’s experience

    Aged 53, Jason (not his real name) had struggled with persistent voices since his early 20s. Antipsychotic medication had helped him to some extent over the years, but he was still living with distressing voices. Jason tried out avatar therapy as part of a research trial.

    He was initially unable to stand up to the voices, but he slowly gained confidence and tested out different ways of responding to the avatar and voices with his therapist’s support.

    Jason became more able to set boundaries, such as not listening to them for periods throughout the day. He also felt more able to challenge what they said and make his own choices.

    Over a couple of months, Jason started to experience some breaks from the voices each day and his relationship with them started to change. They were no longer like bullies, but more like critical friends pointing out things he could consider or be aware of.

    A digital image of a man's face with settings to right to shape voice characteristics
    A screenshot from HekaVR, the software used in the Australian AMETHYST trial. HekaVR, CC BY-ND

    Gaining recognition

    Following promising results overseas and its recommendation by the United Kingdom’s National Institute for Health and Care Excellence, our team has begun adapting the therapy for an Australian context.

    We are trialling delivering avatar therapy from our specialist voices clinic via telehealth. We are also testing whether avatar therapy is more effective than the current standard therapy for hearing voices, based on cognitive behavioural therapy.

    As only a minority of people with psychosis receive specialist psychological therapy for hearing voices, we hope our trial will support scaling up these new treatments to be available more routinely across the country.

    We would like to acknowledge the advice and input of Dr Nadine Keen (consultant clinical psychologist at South London and Maudsley NHS Foundation Trust, UK) on this article.

    Leila Jameel, Trial Co-ordinator and Research Therapist, Swinburne University of Technology; Imogen Bell, Senior Research Fellow and Psychologist, The University of Melbourne; Neil Thomas, Professor of Clinical Psychology, Swinburne University of Technology, and Rachel Brand, Senior Lecturer in Clinical Psychology, University of the Sunshine Coast

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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