The CBT Workbook for Mental Health – by Dr. Simon Rego & Sarah Fader

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We have often reviewed psychology books here with a note saying “and no, it’s not just a book of the standard CBT techniques that you probably already know”.

So today, this one’s for anyone who was ever thinking “but I don’t know the standard CBT techniques and I would like to know them!”.

The authors outline specific solutions to many common quantifiable problems, with simple exercises that are well-explained and easy to implement.

Cognitive Behavioral Therapy (CBT) is not a panacea, but for the things it can be used for, it’s very effective and is a very good “first thing to reach for” to see if it works, because its success rate for a lot of problems is very high.

What kinds of things is this book most likely to help with? A lot of common forms of stress, anxiety, self-esteem issues, cravings, shame, and relationship issues. Other things too, but we can’t list everything and that list already covers a lot of very high-incidence stuff.

Bottom line: if CBT isn’t something already in your toolbox, this book will help you add all its best tips and tricks.

Click here to check out The CBT Workbook for Mental Health, and get tooled up!

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Recommended

  • The Smart Woman’s Guide to Breast Cancer – by Dr. Jenn Simmons
  • What’s the difference between vegan and vegetarian?
    Vegan or vegetarian? Learn what sets these plant-based diets apart, the various vegetarian types, and their health impacts.

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  • Lost Connections – by Johann Hari

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    Johann Hari had a long journey through (and out of!) depression, and shares his personal findings, including his disappointment with medical options, and a focus on the external factors that lead to depression.

    And that’s key to this book—while he acknowledges later in the book that there are physiological factors involved in depression, he wants to look past things we can’t change (like genes accounting for 37% of depression) or things that there may be unwanted side-effects to changing (as in the case of antidepressants, for many people), to things we genuinely can choose.

    And no, it’s not a “think yourself happy” book either; rather, it looks at nine key external factorsthat a) influence depression b) can mostly be changed.

    If the book has a downside, it’s that the author does tend to extrapolate his own experience a lot more than might be ideal. If SSRIs didn’t help him, they are useless, and also the only kind of antidepressant. If getting into a green space helped him, a Londoner, someone who lives in the countryside will not be depressed in the first place. And so forth. It can also be argued that he cherry-picked data to arrive at some of his pre-decided conclusions. He also misinterprets data sometimes; which is understandable; he is after all a journalist, not a scientist.

    Nevertheless, he offers a fresh perspective with a lot of ideas, and whether or not we agree with them all, new ideas tend to be worth reading. And if even one of his nine ideas helps you, that’s a win.

    Bottom line: if you’d like to explore the treatment of depression from a direction other than medicalization or psychotherapy, then this is will be a good book for you.

    Click here to check out Lost Connections, and reforge yours!

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  • Creamy Fortifying Cauliflower Soup

    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.

    As delicious as it is super-easy to make, this one is full of protein, fiber, healthy fats, and some of the most health-giving spices around.

    You will need

    • 1 quart low-sodium vegetable stock
    • 1 large cauliflower, cut into florets
    • 1 large onion, finely chopped
    • 2 cans cannellini (or other white) beans, drained and rinsed
    • 1 cup raw cashews, soaked in hot water for at least 5 minutes, and drained (if allergic, substitute chickpeas)
    • 1 bulb (yes, a whole bulb) garlic, roughly chopped
    • 5 tbsp nutritional yeast
    • 10 fresh sprigs of thyme (keep them whole!)
    • 1 large fresh sprig of rosemary (keep this whole too!)
    • zest of 1 lemon
    • 1 tbsp red chili flakes
    • 1 tbsp black pepper, coarse ground
    • 1 tsp MSG or 2 tsp low-sodium salt
    • ½ tsp ground turmeric
    • Extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Tightly tie up the sprigs of rosemary and thyme with kitchen twine (shining a bright light on it and asking it invasive questions is optional)

    2) Heat some olive oil to a medium heat in your biggest sauté pan or similar. Add the onions, and cook for about 10 minutes, stirring as necessary. We are not trying to outright caramelize them here, but we do want them browned a little.

    3) Add the garlic and cook for another 2 minutes, stirring frequently.

    4) Add the vegetable stock, and stir, ensuring no onion is stuck to the base of the pan. Add the cauliflower, cashews, beans, nooch, pepper, turmeric, and MSG/salt, stirring to combine. Don’t worry if the cauliflower isn’t all submerged; it’ll be fine in a little while.

    5) Add the herbs, submerging them in the soup (still tied up bouquet garni style).

    6) Bring to a boil, reduce to a simmer and cook for 15–20 minutes; the cauliflower will be soft when it’s ready.

    7) Remove the bouquet garni, and blend the soup until thick and creamy. You can do this with an immersion blender, but to get the smoothest soup, you’ll need to use a stand blender. Either ensure yours is safe for hot liquids, or else allow to cool, blend, and reheat later. This is important, as otherwise your blender could explode.

    8) Serve, using the lemon zest and chili for the garnish:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Stevia vs Acesulfame Potassium – Which is Healthier?

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    Our Verdict

    When comparing stevia to acesulfame potassium, we picked the stevia.

    Why?

    You may be wondering: is acesulfame potassium a good source of potassium?

    And the answer is: no, it is not. Obviously, it does contain potassium, but let’s do some math here:

    • Acesulfame potassium is 200x sweeter than sugar
    • Therefore replacing a 15g teaspoon of sugar = 75mg acesulfame potassium
    • Acesulfame potassium’s full name is “potassium 6-methyl-2,2-dioxo-2H-1,2λ6,3-oxathiazin-4-olate”
    • That’s just one potassium atom in there with a lot of other stuff
    • Acesulfame potassium has a molar mass of 201.042 g/mol
    • Potassium itself has a molar mass of 39.098 g/mol
    • Therefore acesulfame potassium is 100(39.098/201.042) = 19.45% potassium by mass
    • So that 75mg of acesulfame potassium contains just under 15mg of potassium, which is less than 0.5% of your recommended daily amount of potassium. Please consider eating a fruit instead.

    So, that’s that, and the rest of the nutritional values of both sweeteners are just a lot of zeros.

    What puts stevia ahead? Simply, based on studies available so far, moderate consumption of stevia improves gut microdiversity, whereas acesulfame potassium harms gut microdiversity:

    Want to give stevia a try?

    Here’s an example product on Amazon

    Enjoy!

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Related Posts

  • The Smart Woman’s Guide to Breast Cancer – by Dr. Jenn Simmons
  • AI: The Doctor That Never Tires?

    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.

    AI: The Doctor That Never Tires?

    We asked you for your opinion on the use of Artificial Intelligence (AI) in healthcare, and got the above-depicted, below-described set of results:

    • A little over half of respondents to the poll voted for “It speeds up research, and is more methodical about diagnosis, so it’s at least a good extra tool”
    • A quarter of respondents voted for “I’m on the fence—it seems to make no more nor less mistakes than human doctors do”
    • A little under a fifth of respondents voted for “AI is less prone to fatigue/bias than human doctors, making it an essential new tech”
    • Three respondents voted for “AI is a step too far in medical technology, and we’re not ready for it”

    Writer’s note: I’m a professional writer (you’d never have guessed, right?) and, apparently, I really did write “no more nor less mistakes”, despite the correct grammar being “no more nor fewer mistakes”. Now, I know this, and in fact, people getting less/fewer wrong is a pet hate of mine. Nevertheless, I erred.

    Yet, now that I’m writing this out in my usual software, and not directly into the poll-generation software, my (AI!) grammar/style-checker is highlighting the error for me.

    Now, an AI could not do my job. ChatGPT would try, and fail miserably. But can technology help me do mine better? Absolutely!

    And still, I dismiss a lot of the AI’s suggestions, because I know my field and can make informed choices. I don’t follow it blindly, and I think that’s key.

    AI is less prone to fatigue/bias than human doctors, making it an essential new tech: True or False?

    True—with one caveat.

    First, a quick anecdote from a subscriber who selected this option in the poll:

    ❝As long as it receives the same data inputs as my doctor (ie my entire medical history), I can see it providing a much more personalised service than my human doctor who is always forgetting what I have told him. I’m also concerned that my doctor may be depressed – not an ailment that ought to affect AI! I recently asked my newly qualified doctor goddaughter whether she would prefer to be treated by a human or AI doctor. No contest, she said – she’d go with AI. Her argument was that human doctors leap to conclusions, rather than properly weighing all the evidence – meaning AI, as long as it receives the same inputs, will be much more reliable❞

    Now, an anecdote is not data, so what does the science say?

    Well… It says the same:

    ❝Of 6695 responding physicians in active practice, 6586 provided information on the areas of interest: 3574 (54.3%) reported symptoms of burnout, 2163 (32.8%) reported excessive fatigue, and 427 (6.5%) reported recent suicidal ideation, with 255 of 6563 (3.9%) reporting a poor or failing patient safety grade in their primary work area and 691 of 6586 (10.5%) reporting a major medical error in the prior 3 months. Physicians reporting errors were more likely to have symptoms of burnout (77.6% vs 51.5%; P<.001), fatigue (46.6% vs 31.2%; P<.001), and recent suicidal ideation (12.7% vs 5.8%; P<.001).❞

    See the damning report for yourself: Physician Burnout, Well-being, and Work Unit Safety Grades in Relationship to Reported Medical Errors

    AI, of course, does not suffer from burnout, fatigue, or suicidal ideation.

    So, what was the caveat?

    The caveat is about bias. Humans are biased, and that goes for medical practitioners just the same. AI’s machine learning is based on source data, and the source data comes from humans, who are biased.

    See: Bias and Discrimination in AI: A Cross-Disciplinary Perspective

    So, AI can perpetuate human biases and doesn’t have a special extra strength in this regard.

    The lack of burnout, fatigue, and suicidal ideation, however, make a big difference.

    AI speeds up research, and is more methodical about diagnosis: True or False?

    True! AI is getting more and more efficient at this, and as has been pointed out, doesn’t make errors due to fatigue, and often comes to accurate conclusions near-instantaneously. To give just one example:

    ❝Deep learning algorithms achieved better diagnostic performance than a panel of 11 pathologists participating in a simulation exercise designed to mimic routine pathology workflow; algorithm performance was comparable with an expert pathologist interpreting whole-slide images without time constraints. The area under the curve was 0.994 (best algorithm) vs 0.884 (best pathologist).❞

    Read: Diagnostic Assessment of Deep Learning Algorithms for Detection of Lymph Node Metastases in Women With Breast Cancer

    About that “getting more and more efficient at this”; it’s in the nature of machine learning that every new piece of data improves the neural net being used. So long as it is getting fed new data, which it can process at rate far exceeding humans’ abilities, it will always be constantly improving.

    AI makes no more nor less fewer mistakes than humans do: True or False?

    False! AI makes fewer, now. This study is from 2021, and it’s only improved since then:

    ❝Professionals only came to the same conclusions [as each other] approximately 75 per cent of the time. More importantly, machine learning produced fewer decision-making errors than did all the professionals❞

    See: AI can make better clinical decisions than humans: study

    All that said, we’re not quite at Star Trek levels of “AI can do a human’s job entirely” just yet:

    BMJ | Artificial intelligence versus clinicians: pros and cons

    To summarize: medical AI is a powerful tool that:

    • Makes healthcare more accessible
    • Speeds up diagnosis
    • Reduces human error

    …and yet, for now at least, still requires human oversights, checks and balances.

    Essentially: it’s not really about humans vs machines at all. It’s about humans and machines giving each other information, and catching any mistakes made by the other. That way, humans can make more informed decisions, and still keep a “hand on the wheel”.

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  • Let’s Get Letting Go (Of These Three Things)

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    Let It Go…

    This is Dr. Mitika Kanabar. She’s triple board-certified in addiction medicine, lifestyle medicine, and family medicine.

    What does she want us to know?

    Let go of what’s not good for you

    Take a moment to release any tension you were holding, perhaps in your shoulders or jaw.

    Now release the breath you might have been holding while doing that.

    Dr. Kanabar is a keen yoga practitioner, and recommends it for alleviating stress, as well as its more general somatic benefits. And yes, stress is in large part somatic too!

    One method she recommends for de-stressing quickly is to imagine holding a pin-wheel (the kind that whirls around when blown), and imagine slowly blowing it. The slowness of the exhalation here not only means we exhale more (shallow breathing starts with the out-breath!), but also gives us time to focus on the present moment.

    Having done that, she recommends to ask yourself:

    1. What can you change right now?
    2. What about next time?
    3. How can you do better?

    And then the much more relaxing questions:

    1. What can you not change?
    2. What can you let go?
    3. Whom can you ask for help?

    Why did we ask the first questions first? It’s a lot like a psychological version of the physical process of progressive relaxation, involving first a deliberate tensing up, and then a greater relaxation:

    How To Deal With The Body’s “Wrong” Stress Response

    The diet that’s not good for you

    Dr. Kanabar also recommends letting go of the diet that’s not good for you, too. In particular, she recommends dropping alcohol, sugar, and animal products.

    Note: from a purely health perspective, general scientific consensus is that fermented dairy products are healthy in small amounts, as are well-sourced fish and poultry in moderation, assuming they’re not ultraprocessed or fried. However, we’re reporting Dr. Kanabar’s advice as it is.

    Dr. Kanabar recommends either doing a 21-day challenge of abstention (and likely finding after 21 days that, in fact, you’re fine without), or taking a slow-and-gentle approach.

    Some things will be easier one way or the other, and in particular if you drink heavily or use some other substance that gives withdrawal symptoms if withdrawn, the slow-and-gentle approach will be best:

    Which Addiction-Quitting Methods Work Best?

    If it’s sugar you’re quitting, you might like to check out:

    Food Addictions: When It’s More Than “Just” Cravings

    If it’s meat, though (in particular, quitting red meat is a big win for your health), the following can help:

    The Whys and Hows of Cutting Meats Out Of Your Diet

    Want more from Dr. Kanabar?

    There’s one more thing she advises to let go of, and that’s excessive use of technology (the kind with screens) in the evening, and not just because of the blue light thing.

    With full appreciation of the irony of a one-hour video about too much screentime:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Enjoy!

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  • The Real Benefit Of Genetic Testing

    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.

    Genetic Testing: Health Benefits & Methods

    Genetic testing is an oft-derided American pastime, but there’s a lot more to it than finding out about your ancestry!

    Note: because there are relatively few companies offering health-related genetic testing services, and we are talking about the benefits of those services, some of this main feature may seem like an advert.

    It’s not; none of those companies are sponsoring us, and if any of them become a sponsor at some point, we’ll make it clear and put it in the clearly-marked sponsor segment.

    As ever, our only goal here is to provide science-backed information, to enable you to make your own, well-informed, decisions.

    Health genomics & genetic testing

    The basic goal of health genomics and genetic testing is to learn:

    • What genetic conditions you have
      • Clearcut genetic conditions, such as Fragile X syndrome, or Huntington’s disease
    • What genetic predispositions you have
      • Such as an increased/decreased risk for various kinds of cancer, diabetes, heart conditions, and so forth
    • What genetic traits you have
      • These may range from “blue eyes” to “superathlete muscle type”
    • More specifically, pharmacogenomic information
      • For example, “fast caffeine metabolizer” or “clopidogrel (Plavix) non-responder” (i.e., that drug simply will not work for you)

    Wait, what’s the difference between health genomics and genetic testing?

    • Health genomics is the science of how our genes affect our health.
    • Genetic testing can be broadly defined as the means of finding out which genes we have.

    A quick snippet…

    More specifically, a lot of these services look at which single nucleotide polymorphisms (SNPs, pronounced “snips”) we have. While we share almost all of our DNA with each other (and indeed, with most vertebrates), our polymorphisms are the bits that differ, and are the bits that, genetically speaking, make us different.

    So, by looking just at the SNPs, it means we “only” need to look at about 3,000,000 DNA positions, and not our entire genome. For perspective, those 3,000,000 DNA positions make up about 0.1% of our whole genome, so without focusing on SNPs, the task would be 1000x harder.

    For example, the kind of information that this sort of testing may give you, includes (to look at some “popular” SNPs):

    • rs53576 in the oxytocin receptor influences social behavior and personality
    • rs7412 and rs429358 can raise the risk of Alzheimer’s disease by more than 10x
    • rs6152 can influence baldness
    • rs333 resistance to HIV
    • rs1800497 in a dopamine receptor may influence the sense of pleasure
    • rs1805007 determines red hair and sensitivity to anesthetics
    • rs9939609 triggers obesity and type-2 diabetes
    • rs662799 prevents weight gain from high fat diets
    • rs12255372 linked to type-2 diabetes and breast cancer
    • rs1799971 makes alcohol cravings stronger
    • rs17822931 determines earwax, sweating and body odor
    • rs1333049 coronary heart disease
    • rs1051730 and rs3750344 nicotine dependence
    • rs4988235 lactose intolerance

    (You can learn about these and more than 100,000 other SNPs at SNPedia.com)

    I don’t know what SNPs I have, and am disinclined to look them up one by one!

    The first step to knowing, is to get your DNA out of your body and into a genetic testing service. This is usually done by saliva or blood sample. This writer got hers done many years ago by 23andMe and was very happy with that service, but there are plenty of other options.

    Healthline did an independent review of the most popular companies, so you might like to check out:

    Healthline: Best DNA Testing Kits of 2023

    Those companies will give you some basic information, such as “6x higher breast cancer risk” or “3x lower age-related macular degeneration risk” etc.

    However, to really get bang-for-buck, what you want to do next is:

    1. Get your raw genetic data (the companies above should provide it); this will probably look like a big text file full of As, Cs, Gs, and Ts, but it make take another form.
    2. Upload it to Promethease. When this writer got hers done , the cost was $2; that price has now gone up to a whopping $12.
    3. You will then get a report that will cross-reference your data with everything known about SNPs, and give a supremely comprehensive, readable-to-the-human-eye, explanation of what it all means for you—from much more specific health risk prognostics, to more trivial things like whether you can roll your tongue or smell decomposed asparagus metabolites in urine.

    A note on privacy: anything you upload to Promethease will be anonymized, and/but in doing so, you consent to it going into the grand scientific open-source bank of “things we know about the human genome”, and thus contribute to the overall sample size of genetic data.

    In our opinion, it means you’re doing your bit for science, without personal risk. But your opinion may differ, and that’s your decision to make.

    Lastly, on the pros and cons of pharmacogenetic testing specifically:

    Don’t Forget…

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