Radical CBT

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Radical Acceptance!

A common criticism of Cognitive Behavioral Therapy (CBT) is that much of it hinges on the following process:

  • You are having bad feelings
  • Which were caused by negative automatic thoughts
  • Which can be taken apart logically
  • Thus diffusing the feelings
  • And then feeling better

For example:

  • I feel like I’m an unwanted burden to my friend
  • Because he canceled on me today
  • But a reasonable explanation is that he indeed accidentally double-booked himself and the other thing wasn’t re-arrangeable
  • My friend is trusting me to be an understanding friend myself, and greatly values my friendship
  • I feel better and look forward to our next time together

But what if the negative automatic thoughts are, upon examination, reasonable?

Does CBT argue that we should just “keep the faith” and go on looking at a cruel indifferent world through rose-tinted spectacles?

Nope, there’s a back-up tool.

This is more talked-about in Dialectic Behavior Therapy (DBT), and is called radical acceptance:

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

Radical acceptance here means accepting the root of things as true, and taking the next step from there. It follows a bad conclusion with “alright, and now what?”

“But all evidence points to the fact that my friend has been avoiding me for months; I really can’t ignore it or explain it away any longer”


“Alright. Now what?”

  • Maybe there’s something troubling your friend that you don’t know about (have you asked?)
  • Maybe that something is nothing to do with you (or maybe it really is about you!)
  • Maybe there’s a way you and he can address it together (how important is it to you?)
  • Maybe it’s just time to draw a line under it and move on (with or without him)

Whatever the circumstances, there’s always a way to move forwards.

Feelings are messengers, and once you’ve received and processed the message, the only reason to keep feeling the same thing, is if you want to.

Note that this is true even when you know with 100% certainty that the Bad Thing™ is real and exactly as-imagined. It’s still possible for you to accept, for example:

“Alright, so this person really truly hates me. Damn, that sucks; I think I’ve been nothing but nice to them. Oh well. Shit happens.”

Feel all the feelings you need to about it, and then decide for yourself where you want to go from there.

Get: 25 CBT Worksheets To Help You Find Solutions To A Wide Variety of Problems

Recognizing Emotions

We talked in a previous edition of 10almonds’ Psychology Sunday about how an important part of dealing with difficult emotions is recognizing them as something that you experience, rather than something that’s intrinsically “you”.

But… How?

One trick is to just mentally (or out loud, if your current environment allows for such) greet them when you notice them:

  • Hello again, Depression
  • Oh, hi there Anxiety, it’s you
  • Nice of you to join us, Anger

Not only does this help recognize and delineate the emotion, but also, it de-tooths it and recognizes it for what it is—something that doesn’t actually mean you any harm, but that does need handling.

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    Questions and Answers at 10almonds

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Natural alternatives to medication for depression?

    Great question! We did a mean feature a while back, but we definitely have much more to say! We’ll do another main feature soon, but in the meantime, here’s what we previously wrote:

    See: The Mental Health First-Aid That You’ll Hopefully Never Need

    ^This covers not just the obvious, but also why the most common advice is not helpful, and practical tips to actually make manageable steps back to wellness, on days when “literally just survive the day” is one’s default goal.

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  • Wholesome Threesome Protein Soup

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    This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense cashews for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!

    You will need

    • ⅓ cup quinoa
    • ⅓ cup green lentils
    • ⅓ cup wholegrain rice
    • 5 cups low-sodium vegetable stock (ideally you made this yourself from offcuts of vegetables, but failing that, low-sodium stock cubes can be bought in most large supermarkets)
    • ¼ cup cashews
    • 1 tbsp dried thyme
    • 1 tbsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt

    Optional topping:

    • ⅓ cup pine nuts
    • ⅓ cup finely chopped fresh mint leaves
    • 2 tbsp coconut oil

    Method

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

    1) Rinse the quinoa, lentils, and rice.

    2) Boil 4 cups of the stock and add the grains and seasonings (MSG/salt, pepper, thyme); simmer for about 25 minutes.

    3) Blend the cashews with the other cup of vegetable stock, until smooth. Add the cashew mixture to the soup, stirring it in, and allow to simmer for another 5 minutes.

    4) Heat the coconut oil in a skillet and add the pine nuts, stirring until they are golden brown.

    5) Serve the soup into bowls, adding the mint and pine nuts to each.

    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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  • Hearty Healthy Ukrainian Borscht

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    In the West, borscht is often thought of as Russian, but it is Ukrainian in origin and popular throughout much of Eastern Europe, with many local variations. Today’s borscht is a vegetarian (and vegan, depending on your choice of cooking fat) borscht from Kyiv, and it’s especially good for the gut, heart, and blood sugars.

    You will need

    • 1 quart vegetable stock; ideally you made this yourself from vegetable offcuts you kept in the freezer, but failing that, your supermarket should have low-sodium stock cubes
    • 4 large beets, peeled and cut into matchsticks
    • 1 can white beans (cannellini beans are ideal), drained and rinsed
    • 1 cup sauerkraut
    • 1 large onion, finely chopped
    • 1 green bell pepper, roughly chopped
    • 1 large russet potato, peeled and cut into large chunks
    • 3 small carrots, tops removed and cut into large chunks
    • 1 tbsp tomato paste
    • ½ bulb garlic, finely chopped
    • 2 tsp black pepper, coarse ground
    • 1 bunch fresh dill, chopped. If you cannot get fresh, substitute with parsley (1 bunch fresh, chopped, or 1 tbsp dried). Do not use dried dill; it won’t work.
    • A little fat for cooking; this one’s a tricky and personal decision. Butter is traditional, but would make this recipe impossible to cook without going over the recommended limit for saturated fat. Avocado oil is healthy, relatively neutral in taste, and has a high smoke point, though that latter shouldn’t be necessary here if you are attentive with the stirring. Extra virgin olive oil is also a healthy choice, but not as neutral in flavor and does have a lower smoke point. Coconut oil has arguably too strong a taste and a low smoke point. Seed oils are very heart-unhealthy. All in all, avocado oil is a respectable choice from all angles except tradition.
    • On standby: a little vinegar (your preference what kind)

    Salt is conspicuous by its absence, but there should be enough already from the other ingredients, especially the sauerkraut.

    Method

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

    1) Heat some oil in a large sauté pan (cast iron is perfect if you have it), add the onion and pepper, and stir until the onion is becoming soft.

    2) Add the carrots and beets and stir until they are becoming soft. If you need to add a little more oil, that’s fine.

    3) Add the tomato paste, and stir in well.

    4) Add a little (about ½ cup) of the vegetable stock and stir in well until you get a consistent texture with the tomato paste.

    5) Add the sauerkraut and the rest of the broth, and cook for about 20 minutes.

    6) Add the potatoes and cook for another 10 minutes.

    7) Add the beans and cook for another 5 minutes.

    8) Add the garlic, black pepper, and herbs. Check that everything is cooked (poke a chunk of potato with a fork) and that the seasoning is to your liking. The taste should be moderately sour from the sauerkraut; if it is sweet, you can stir in a little vinegar now to correct that.

    9) Serve! Ukrainian borscht is most often served hot (unlike Lithuanian borscht, which is almost always served cold), but if the weather’s warm, it can certainly be enjoyed cold too:

    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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Related Posts

  • Human Connection In An All-Too-Busy World
  • The Truth About Chocolate & Skin Health

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝What’s the science on chocolate and acne? Asking for a family member❞

    The science is: these two things are broadly unrelated to each other.

    There was a very illustrative study done specifically for this, though!

    ❝65 subjects with moderate acne ate either a bar containing ten times the amount of chocolate in a typical bar, or an identical-appearing bar which contained no chocolate. Counting of all the lesions on one side of the face before and after each ingestion period indicated no difference between the bars.

    Five normal subjects ingested two enriched chocolate bars daily for one month; this represented a daily addition of the diet of 1,200 calories, of which about half was vegetable fat. This excessive intake of chocolate and fat did not alter the composition or output of sebum.

    A review of studies purporting to show that diets high in carbohydrate or fat stimulate sebaceous secretion and adversely affect acne vulgaris indicates that these claims are unproved.

    ~ Dr. James Fulton et al.

    Source: Effect of Chocolate on Acne Vulgaris

    As for what might help against acne more than needlessly abstaining from chocolate:

    Why Do We Have Pores, And Could We Not?

    …as well as:

    Of Brains & Breakouts: The Neuroscience Of Your Skin

    And here are some other articles that might interest you about chocolate:

    Enjoy! And while we have your attention… Would you like this section to be bigger? If so, send us more questions!

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  • Toxic Gas That Sterilizes Medical Devices Prompts Safety Rule Update

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    Over the past two years, Madeline Beal has heard frustration and even bewilderment during public meetings about ethylene oxide, a cancer-causing gas that is used to sterilize half of the medical devices in the U.S.

    Beal, senior risk communication adviser for the Environmental Protection Agency, has fielded questions about why the agency took so long to alert people who live near facilities that emit the chemical about unusually high amounts of the carcinogenic gas in their neighborhoods. Residents asked why the EPA couldn’t close those facilities, and they wanted to know how many people had developed cancer from their exposure.

    “If you’re upset by the information you’re hearing tonight, if you’re angry, if it scares you to think about risk to your family, those are totally reasonable responses,” Beal told an audience in Laredo, Texas, in September 2022. “We think the risk levels near this facility are too high.”

    There are about 90 sterilizing plants in the U.S. that use ethylene oxide, and for decades companies used the chemical to sterilize medical products without drawing much attention. Many medical device-makers send their products to the plants to be sterilized before they are shipped, typically to medical distribution companies.

    But people living around these facilities have been jolted in recent years by a succession of warnings about cancer risk from the federal government and media reports, an awareness that has also spawned protests and lawsuits alleging medical harm.

    The EPA is expected to meet a March 1 court-ordered deadline to finalize tighter safety rules around how the toxic gas is used. The proposed changes come in the wake of a 2016 agency report that found that long-term exposure to ethylene oxide is more dangerous than was previously thought.

    But the anticipated final rules — the agency’s first regulatory update on ethylene oxide emissions in more than a decade — are expected to face pushback. Medical device-makers worry stricter regulation will increase costs and may put patients at higher risk of infection from devices, ranging from surgical kits to catheters, due to deficient sterilization. The new rules are also not likely to satisfy the concerns of environmentalists or members of the public, who already have expressed frustration about how long it took the federal government to sound the alarm.

    “We have been breathing this air for 40 years,” said Connie Waller, 70, who lives with her husband, David, 75, within two miles of such a sterilizing plant in Covington, Georgia, east of Atlanta. “The only way to stop these chemicals is to hit them in their pocketbook, to get their attention.”

    The EPA says data shows that long-term exposure to ethylene oxide can increase the risk of breast cancer and cancers of the white blood cells, such as non-Hodgkin lymphoma, myeloma, and lymphocytic leukemia. It can irritate the eyes, nose, throat, and lungs, and has been linked to damage to the brain and nervous and reproductive systems. Children are potentially more vulnerable, as are workers routinely exposed to the chemical, EPA officials say. The agency calculates the risk based on how much of the gas is in the air or near the sterilizing facility, the distance a person is from the plant, and how long the person is exposed.

    Waller said she was diagnosed with breast cancer in 2004 and that her husband was found to have non-Hodgkin lymphoma eight years later.

    A 2022 study of communities living near a sterilization facility in Laredo found the rates of acute lymphocytic leukemia and breast cancer were greater than expected based on statewide rates, a difference that was statistically significant.

    Beal, the EPA risk adviser, who regularly meets with community members, acknowledges the public’s concerns. “We don’t think it’s OK for you to be at increased risk from something that you have no control over, that’s near your house,” she said. “We are working as fast as we can to get that risk reduced with the powers that we have available to us.”

    In the meantime, local and state governments and industry groups have scrambled to defuse public outcry.

    Hundreds of personal injury cases have been filed in communities near sterilizing plants. In 2020, New Mexico’s then-attorney general filed a lawsuit against a plant in Santa Teresa, and that case is ongoing. In a case that settled last year in suburban Atlanta, a company agreed to pay $35 million to 79 people who alleged ethylene oxide used at the plant caused cancer and other injuries.

    In Cook County, Illinois, a jury in 2022 awarded $363 million to a woman who alleged exposure to ethylene oxide gas led to her breast cancer diagnosis. But, in another Illinois case, a jury ruled that the sterilizing company was not liable for a woman’s blood cancer claim.

    Greg Crist, chief advocacy officer for the Advanced Medical Technology Association, a medical device trade group that says ethylene oxide is an effective and reliable sterilant, attributes the spate of lawsuits to the litigious nature of trial attorneys.

    “If they smell blood in the water, they’ll go after it,” Crist said.

    Most states have at least one sterilizing plant. According to the EPA, a handful, like California and North Carolina, have gone further than the agency and the federal Clean Air Act to regulate ethylene oxide emissions. After a media and political firestorm raised awareness about the metro Atlanta facilities, Georgia started requiring sterilizing plants that use the gas to report all leaks.

    The proposed rules the EPA is set to finalize would set lower emissions limits for chemical plants and commercial sterilizers and increase some safety requirements for workers within these facilities. The agency is expected to set an 18-month deadline for commercial sterilizers to come into compliance with the emissions rules.

    That would help at facilities that “cut corners,” with lax pollution controls that allow emissions of the gas into nearby communities, said Richard Peltier, a professor of environmental health sciences at the University of Massachusetts-Amherst. Stronger regulation also prevents the plants from remaining under the radar. “One of the dirty secrets is that a lot of it is self-regulated or self-policed,” Peltier added.

    But the proposed rules did not include protections for workers at off-site warehouses that store sterilized products, which can continue to emit ethylene oxide. They also did not require air testing around the facilities, prompting debate about how effective they would be in protecting the health of nearby residents.

    Industry officials also don’t expect an alternative that is as broadly effective as ethylene oxide to be developed anytime soon, though they support researching other methods. Current alternatives include steam, radiation, and hydrogen peroxide vapor.

    Increasing the use of alternatives can reduce industry dependence on “the crutch of ethylene oxide,” said Darya Minovi, senior analyst with the Union of Concerned Scientists, an advocacy group.

    But meeting the new guidelines will be disruptive to the industry, Crist said. He estimates companies will spend upward of $500 million to comply with the new EPA rules and could struggle to meet the agency’s 18-month timetable. Sterilization companies will also have difficulty adjusting to new rules on how workers handle the gas without a dip in efficiency, Crist said.

    The Food and Drug Administration, which regulates drugs and medical devices, is also watching the regulatory moves closely and worries the updated emissions rule could “present some unique challenges” if implemented as proposed, said Audra Harrison, an FDA spokesperson. “The FDA is concerned about the rule’s effects on the availability of medical devices,” she added.

    Other groups, like the American Chemistry Council and the Texas Commission on Environmental Quality, the state’s environmental agency, assert that ethylene oxide use isn’t as dangerous as the EPA says. The EPA’s toxicity assessment has “severe flaws” and is “overly conservative,” the council said in an emailed statement. Texas, which has several sterilizing plants, has said ethylene oxide isn’t as high a cancer risk as the agency claims, an assessment that the EPA has rejected.

    Tracey Woodruff, a researcher at the University of California-San Francisco who previously worked at the EPA, said it can be hard for the agency to keep up with regulating chemicals like ethylene oxide because of constrained resources, the technical complications of rulemaking, and industry lobbying.

    But she’s hopeful the EPA can strike a balance between its desire to reduce exposure and the desire of the FDA not to disrupt medical device sterilization. And scrutiny can also help the device sterilization industry think outside the box.

    “We continue to discover these chemicals that we’ve already been exposed to were toxic, and we have high exposures,” she said. “Regulation is an innovation forcer.”

    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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  • Eat All You Want (But Wisely)

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    Some Surprising Truths About Hunger And Satiety

    This is Dr. Barbara Rolls. She’s Professor and Guthrie Chair in Nutritional Sciences, and Director of the Laboratory for the Study of Human Ingestive Behavior at Pennsylvania State University, after graduating herself from Oxford and Cambridge (yes, both). Her “awards and honors” take up four A4 pages, so we won’t list them all here.

    Most importantly, she’s an expert on hunger, satiety, and eating behavior in general.

    What does she want us to know?

    First and foremost: you cannot starve yourself thin, unless you literally starve yourself to death.

    What this is about: any weight lost due to malnutrition (“not eating enough” is malnutrition) will always go back on once food becomes available. So unless you die first (not a great health plan), merely restricting good will always result in “yo-yo dieting”.

    So, to avoid putting the weight back on and feeling miserable every day along the way… You need to eat as much as you feel you need.

    But, there’s a trick here (it’s about making you genuinely feel you need less)!

    Your body is an instrument—so play it

    Your body is the tool you use to accomplish pretty much anything you do. It is, in large part, at your command. Then there are other parts you can’t control directly.

    Dr. Rolls advises taking advantage of the fact that much of your body is a mindless machine that will simply follow instructions given.

    That includes instructions like “feel hungry” or “feel full”. But how to choose those?

    Volume matters

    An important part of our satiety signalling is based on a physical sensation of fullness. This, by the way, is why bariatric surgery (making a stomach a small fraction of the size it was before) works. It’s not that people can’t eat more (the stomach is stretchy and can also be filled repeatedly), it’s that they don’t want to eat more because the pressure sensors around the stomach feel full, and signal the hormone leptin to tell the brain we’re full now.

    Now consider:

    • On the one hand, 20 grapes, fresh and bursting with flavor
    • On the other hand, 20 raisins (so, dried grapes), containing the same calories

    Which do you think will get the leptin flowing sooner? Of course, the fresh grapes, because of the volume.

    So if you’ve ever seen those photos that show two foods side by side with the same number of calories but one is much larger (say, a small slice of pizza or a big salad), it’s not quite the cheap trick that it might have appeared.

    Or rather… It is a cheap trick; it’s just a cheap trick that works because your stomach is quite a simple organ.

    So, Dr. Rolls’ advice: generally speaking, go for voluminous food. Fruit is great from this, because there’s so much water. Air-popped popcorn also works great. Vegetables, too.

    Water matters, but differently than you might think

    A well-known trick is to drink water before and with a meal. That’s good, it’s good to be hydrated. However, it can be better. Dr. Rolls did an experiment:

    The design:

    ❝Subjects received 1 of 3 isoenergetic (1128 kJ) preloads 17 min before lunch on 3 d and no preload on 1 d.

    The preloads consisted of 1) chicken rice casserole, 2) chicken rice casserole served with a glass of water (356 g), and 3) chicken rice soup.

    The soup contained the same ingredients (type and amount) as the casserole that was served with water.❞

    The results:

    ❝Decreasing the energy density of and increasing the volume of the preload by adding water to it significantly increased fullness and reduced hunger and subsequent energy intake at lunch.

    The equivalent amount of water served as a beverage with a food did not affect satiety.❞

    The conclusion:

    ❝Consuming foods with a high water content more effectively reduced subsequent energy intake than did drinking water with food.❞

    You can read the study in full (it’s a worthwhile read!) here:

    Water incorporated into a food but not served with a food decreases energy intake in lean women

    Protein matters

    With all those fruits and vegetables and water, you may be wondering Dr. Rolls’ stance on proteins. It’s simple: protein is an appetite suppressant.

    However, it takes about 20 minutes to signal the brain about that, so having some protein in a starter (if like this writer, you’re the cook of the household, a great option is to enjoy a small portion of nuts while cooking!) gets that clock ticking, to signal satiety sooner.

    It may also help in other ways:

    Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss

    As for other foods that can suppress appetite, by the way, you might like;

    25 Foods That Act As Natural Appetite Suppressants

    Variety matters, and in ways other than you might think

    A wide variety of foods (especially: a wide variety of plants) in one’s diet is well recognized as a key to a good balanced diet.

    However…

    A wide variety of dishes at the table, meanwhile, promotes greater consumption of food.

    Dr. Rolls did a study on this too, a while ago now (you’ll see how old it is) but the science seems robust:

    Variety in a Meal Enhances Food Intake in Man

    Notwithstanding the title, it wasnot about a man (that was just how scientists wrote in ye ancient times of 1981). The test subjects were, in order: rats, cats, a mixed group of men and women, the same group again, and then a different group of all women.

    So, Dr. Rolls’ advice is: it’s better to have one 20-ingredient dish, than 10 dishes with 20 ingredients between them.

    Sorry! We love tapas and buffets too, but that’s the science!

    So, “one-pot” meals are king in this regard; even if you serve it with one side (reasonable), that’s still only two dishes, which is pretty good going.

    Note that the most delicious many-ingredient stir-fries and similar dishes from around the world also fall into this category!

    Want to know more?

    If you have the time (it’s an hour), you can enjoy a class of hers for free:

    !

    Want to watch it, but not right now? Bookmark it for later

    Enjoy!

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