How to Be Your Own Therapist – by Owen O’Kane

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Finding the right therapist can be hard. Sometimes, even just accessing a therapist, any therapist, can be hard, if circumstances are adverse. Sometimes we’d like therapy, but want to feel “better prepared for it” before we do.

Owen O’Kane, a highly qualified and well-respected psychotherapist, wants to put some tools in our hands. The premise of this book is that “in 10 minutes a day” one can give oneself an amount of therapy that will be beneficial.

Naturally, in 10 minutes a day, this isn’t going to be the kind of therapy that will work through major traumas, so what can it do?

Those 10 minutes are spread into three sessions:

  • 4 minutes in the morning
  • 3 minutes in the afternoon
  • 3 minutes in the evening

The idea is:

  • To do a quick mental health “check-in” before the day gets started, ascertain what one needs in that context, and make a simple plan to get/have it.
  • To keep one’s mental health on track by taking a little pause to reassess and adjust if necessary
  • To reflect on the day, amplify the positive, and let go of the negative to what extent is practical, in order to rest well ready for the next day

Where O’Kane excels is in explaining how to do those things in a way that is neither overly simplistic and wishy-washy, nor so arcane and convoluted as to create more work and render the day more difficult.

In short, this book is a great prelude to (or adjunct to) formal therapy, and for those for whom therapy isn’t accessible and/or desired, a great way to keep oneself on a mentally healthy track.

Click here to check out “How To Be Your Own Therapist” on Amazon today, and take appropriate care of yourself!

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    Bondi knife attack reveals the silent struggle of families with mentally ill loved ones as they confront stigma, isolation, and yearn for support.

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  • Do Breathe – by Michael Williams

    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 felt you could get everything in your life in order, if you could just get a little breathing room first?

    Notwithstanding the title, this is mostly not a book about breathing exercises. It does cover that too, but there’s a lot more.

    The author’s advices draw from a variety of high quality sources. Well-read readers will certainly recognise sections that are straight from David Allen’s “Getting Things Done”, and Mihaly Czikszentmihalyi’s “Flow”, for example, as well as Francesco Cirillo’s “Pomodoro Technique”, and James Clear’s “Atomic Habits”.

    We also learn about how even simple yoga can help us, and good sleep, and a healthy diet.

    In short, if you’ve been reading 10almonds for a while, you might not actually learn much new! But it’s very nice to have all these things in one book, for sure, and it’s a pleasant, easy read too.

    Bottom line: if you’d like to streamline your life and not have to buy a whole stack of different books to do it, this book is a great composite that will enable you to get the job done efficiently.

    Click here to check out Do Breathe, and simplify your life!

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  • From immunotherapy to mRNA vaccines – the latest science on melanoma treatment explained

    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.

    More than 16,000 Australians will be diagnosed with melanoma each year. Most of these will be caught early, and can be cured by surgery.

    However, for patients with advanced or metastatic melanoma, which has spread from the skin to other organs, the outlook was bleak until the advent of targeted therapies (that attack specific cancer traits) and immune therapies (that leverage the immune system). Over the past decade, these treatments have seen a significant climb in the number of advanced melanoma patients surviving for at least five years after diagnosis, from less than 10% in 2011 to around 50% in 2021.

    While this is great news, there are still many melanoma patients who cannot be treated effectively with current therapies. Researchers have developed two exciting new therapies that are being evaluated in clinical trials for advanced melanoma patients. Both involve the use of immunotherapy at different times and in different ways.

    The first results from these trials are now being shared publicly, offering insight into the future of melanoma treatment.

    Svitlana Hulko/Shutterstock

    Immunotherapy before surgery

    Immunotherapy works by boosting the power of a patient’s immune system to help kill cancer cells. One type of immunotherapy uses something called “immune checkpoint inhibitors”.

    Immune cells carry “immune checkpoint” proteins, which control their activity. Cancer cells can interact with these checkpoints to turn off immune cells and hide from the immune system. Immune checkpoint inhibitors block this interaction and help keep the immune system activated to fight the cancer.

    Results from an ongoing phase 3 trial using immune checkpoint inhibitors were recently published in the New England Journal of Medicine.

    This trial used two types of immune checkpoint inhibitors: nivolumab, which blocks an immune checkpoint called PD-1, and ipilimumab, which blocks CTLA-4.

    A woman's arm with a mole on it.
    More than 16,000 Australians are diagnosed with melanoma each year. Delovely Pics/Shutterstock

    Some 423 patients (including many from Australia) were enrolled in the trial, and participants were randomly assigned to one of two groups.

    The first group had surgery to remove their melanoma, and were then given immunotherapy (nivolumab) to help kill any remaining cancer cells. Giving a systemic (whole body) therapy such as immunotherapy after surgery is a standard way of treating melanoma. The second group received immunotherapy first (nivolumab plus ipilimumab) and then underwent surgery. This is a new approach to treating these cancers.

    Based on previous observations, the researchers had predicted that giving patients immunotherapy while the whole tumour was still present would activate the tumour-fighting abilities of the patient’s immune system much better than giving it once the tumour had been removed.

    Sure enough, 12 months after starting therapy, 83.7% of patients who received immunotherapy before surgery remained cancer-free, compared to 57.2% in the control group who received immunotherapy after surgery.

    Based on these results, Australian of the year Georgina Long – who co-led the trial with Christian Blank from The Netherlands Cancer Institute – has suggested this method of immunotherapy before surgery should be considered a new standard of treatment for higher risk stage 3 melanoma. She also said a similar strategy should be evaluated for other cancers.

    The promising results of this phase 3 trial suggest we might see this combination treatment being used in Australian hospitals within the next few years.

    mRNA vaccines

    Another emerging form of melanoma therapy is the post-surgery combination of a different checkpoint inhibitor (pembrolizumab, which blocks PD-1), with a messenger RNA vaccine (mRNA-4157).

    While checkpoint inhibitors like pembrolizumab have been around for more than a decade, mRNA vaccines like mRNA-4157 are a newer phenomenon. You might be familiar with mRNA vaccines though, as the biotechnology companies Pfizer-BioNTech and Moderna released COVID vaccines based on mRNA technology.

    mRNA-4157 works basically the same way – the mRNA is injected into the patient and produces antigens, which are small proteins that train the body’s immune system to attack a disease (in this case, cancer, and for COVID, the virus).

    However, mRNA-4157 is unique – literally. It’s a type of personalised medicine, where the mRNA is created specifically to match a patient’s cancer. First, the patient’s tumour is genetically sequenced to figure out what antigens will best help the immune system to recognise their cancer. Then a patient-specific version of mRNA-4157 is created that produces those antigens.

    The latest results of a three-year, phase 2 clinical trial which combined pembrolizumab and mRNA-4157 were announced this past week. Overall, 2.5 years after starting the trial, 74.8% of patients treated with immunotherapy combined with mRNA-4157 post-surgery remained cancer-free, compared to 55.6% of those treated with immunotherapy alone. These were patients who were suffering from high-risk, late-stage forms of melanoma, who generally have poor outcomes.

    It’s worth noting these results have not yet been published in peer-reviewed journals. They’re available as company announcements, and were also presented at some cancer conferences in the United States.

    Based on the results of this trial, the combination of pembrolizumab and the vaccine progressed to a phase 3 trial in 2023, with the first patients being enrolled in Australia. But the final results of this trial are not expected until 2029.

    It is hoped this mRNA-based anti-cancer vaccine will blaze a trail for vaccines targeting other types of cancer, not just melanoma, particularly in combination with checkpoint inhibitors to help stimulate the immune system.

    Despite these ongoing advances in melanoma treatment, the best way to fight cancer is still prevention which, in the case of melanoma, means protecting yourself from UV exposure wherever possible.

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, WEHI (Walter and Eliza Hall Institute of Medical Research) and John (Eddie) La Marca, Senior Research Officer, Blood Cells and Blood Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research)

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

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  • ‘Noisy’ autistic brains seem better at certain tasks. Here’s why neuroaffirmative research matters

    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.

    Pratik Raul, University of Canberra; Jeroen van Boxtel, University of Canberra, and Jovana Acevska, University of Canberra

    Autism is a neurodevelopmental difference associated with specific experiences and characteristics.

    For decades, autism research has focused on behavioural, cognitive, social and communication difficulties. These studies highlighted how autistic people face issues with everyday tasks that allistic (meaning non-autistic) people do not. Some difficulties may include recognising emotions or social cues.

    But some research, including our own study, has explored specific advantages in autism. Studies have shown that in some cognitive tasks, autistic people perform better than allistic people. Autistic people may have greater success in identifying a simple shape embedded within a more complex design, arranging blocks of different shapes and colours, or spotting an object within a cluttered visual environment (similar to Where’s Wally?). Such enhanced performance has been recorded in babies as young as nine months who show emerging signs of autism.

    How and why do autistic individuals do so well on these tasks? The answer may be surprising: more “neural noise”.

    What is neural noise?

    Generally, when you think of noise, you probably think of auditory noise, the ups and downs in the amplitude of sound frequencies we hear.

    A similar thing happens in the brain with random fluctuations in neural activity. This is called neural noise.

    This noise is always present, and comes on top of any brain activity caused by things we see, hear, smell and touch. This means that in the brain, an identical stimulus that is presented multiple times won’t cause exactly the same activity. Sometimes the brain is more active, sometimes less. In fact, even the response to a single stimulus or event will fluctuate continuously.

    Neural noise in autism

    There are many sources of neural noise in the brain. These include how the neurons become excited and calm again, changes in attention and arousal levels, and biochemical processes at the cellular level, among others. An allistic brain has mechanisms to manage and use this noise. For instance, cells in the hippocampus (the brain’s memory system) can make use of neural noise to enhance memory encoding and recall.

    Evidence for high neural noise in autism can be seen in electroencephalography (EEG) recordings, where increased levels of neural fluctuations were observed in autistic children. This means their neural activity is less predictable, showing a wider range of activity (higher ups and downs) in response to the same stimulus.

    In simple terms, if we imagine the EEG responses like a sound wave, we would expect to see small ups and downs (amplitude) in allistic brains each time they encounter a stimulus. But autistic brains seem to show bigger ups and downs, demonstrating greater amplitude of neural noise.

    Many studies have linked this noisy autistic brain with cognitive, social and behavioural difficulties.

    But could noise be a bonus?

    The diagnosis of autism has a long clinical history. A shift from the medical to a more social model has also seen advocacy for it to be reframed as a difference, rather than a disorder or deficit. This change has also entered autism research. Neuroaffirming research can examine the uniqueness and strengths of neurodivergence.

    Psychology and perception researcher David Simmons and colleagues at the University of Glasgow were the first to suggest that while high neural noise is generally a disadvantage in autism, it can sometimes provide benefits due to a phenomenon called stochastic resonance. This is where optimal amounts of noise can enhance performance. In line with this theory, high neural noise in the autistic brain might enhance performance for some cognitive tasks.

    Our 2023 research explores this idea. We recruited participants from the general population and investigated their performance on letter-detection tasks. At the same time, we measured their level of autistic traits.

    We performed two letter-detection experiments (one in a lab and one online) where participants had to identify a letter when displayed among background visual static of various intensities.

    By using the static, we added additional visual noise to the neural noise already present in our participants’ brains. We hypothesised the visual noise would push participants with low internal brain noise (or low autistic traits) to perform better (as suggested by previous research on stochastic resonance). The more interesting prediction was that noise would not help individuals who already had a lot of brain noise (that is, those with high autistic traits), because their own neural noise already ensured optimal performance.

    Indeed, one of our experiments showed people with high neural noise (high autistic traits) did not benefit from additional noise. Moreover, they showed superior performance (greater accuracy) relative to people with low neural noise when the added visual static was low. This suggests their own neural noise already caused a natural stochastic resonance effect, resulting in better performance.

    It is important to note we did not include clinically diagnosed autistic participants, but overall, we showed the theory of enhanced performance due to stochastic resonance in autism has merits.

    Why this is important?

    Autistic people face ignorance, prejudice and discrimination that can harm wellbeing. Poor mental and physical health, reduced social connections and increased “camouflaging” of autistic traits are some of the negative impacts that autistic people face.

    So, research underlining and investigating the strengths inherent in autism can help reduce stigma, allow autistic people to be themselves and acknowledge autistic people do not require “fixing”.

    The autistic brain is different. It comes with limitations, but it also has its strengths.

    Pratik Raul, PhD candidiate, University of Canberra; Jeroen van Boxtel, Associate professor, University of Canberra, and Jovana Acevska, Honours Graduate Student, University of Canberra

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

    The Conversation

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Related Posts

  • The Glucose Goddess Method – by Jessie Inchausspé
  • Winter Wellness – by Rachel de Thample

    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.

    Winter is often the season of comfort foods and, in much of the Western world, there’s a holiday season slide of forgotten diets and instead sugar, alcohol, pastry, and the like.

    What de Thample does here is an antidote to all that, without sacrificing happiness and celebration.

    Before the recipes get started, she has a chapter on “food as medicine“, and to our immense surprise, proceeds to detail, accurately, many categories such as

    • Foods for immune health
    • Foods against inflammation
    • Foods for gut health
    • Foods against aging
    • Foods for energy levels
    • Foods against anxiety
    • Foods for hormonal balance

    …and so forth, with lists of ingredients that fit into each category.

    Then in the rest of the book, she lays out beautiful recipes for wonderful dishes (and drinks) that use those ingredients, without unhealthy additions.

    The recipes are, by the way, what could best be categorized as “fancy”. However, they are fancy in the sense that they will be impressive for entertaining, and (again, to our great surprise) they don’t actually call for particularly expensive/rare ingredients, nor for arcane methods and special equipment.Instead, everything’s astonishingly accessible to put together and easy to execute.

    Bottom line: if you’d like to indulge this winter, but would like to do so healthily, this is an excellent way to do so.

    Click here to check out Winter Wellness, and level-up your seasonal health and happiness!

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  • Study links microplastics with human health problems – but there’s still a lot we don’t know

    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.

    Mark Patrick Taylor, Macquarie University and Scott P. Wilson, Macquarie University

    A recent study published in the prestigious New England Journal of Medicine has linked microplastics with risk to human health.

    The study involved patients in Italy who had a condition called carotid artery plaque, where plaque builds up in arteries, potentially blocking blood flow. The researchers analysed plaque specimens from these patients.

    They found those with carotid artery plaque who had microplastics and nanoplastics in their plaque had a higher risk of heart attack, stroke, or death (compared with carotid artery plaque patients who didn’t have any micro- or nanoplastics detected in their plaque specimens).

    Importantly, the researchers didn’t find the micro- and nanoplastics caused the higher risk, only that it was correlated with it.

    So, what are we to make of the new findings? And how does it fit with the broader evidence about microplastics in our environment and our bodies?

    What are microplastics?

    Microplastics are plastic particles less than five millimetres across. Nanoplastics are less than one micron in size (1,000 microns is equal to one millimetre). The precise size classifications are still a matter of debate.

    Microplastics and nanoplastics are created when everyday products – including clothes, food and beverage packaging, home furnishings, plastic bags, toys and toiletries – degrade. Many personal care products contain microsplastics in the form of microbeads.

    Plastic is also used widely in agriculture, and can degrade over time into microplastics and nanoplastics.

    These particles are made up of common polymers such as polyethylene, polypropylene, polystyrene and polyvinyl chloride. The constituent chemical of polyvinyl chloride, vinyl chloride, is considered carcinogenic by the US Environmental Protection Agency.

    Of course, the actual risk of harm depends on your level of exposure. As toxicologists are fond of saying, it’s the dose that makes the poison, so we need to be careful to not over-interpret emerging research.

    A closer look at the study

    This new study in the New England Journal of Medicine was a small cohort, initially comprising 304 patients. But only 257 completed the follow-up part of the study 34 months later.

    The study had a number of limitations. The first is the findings related only to asymptomatic patients undergoing carotid endarterectomy (a procedure to remove carotid artery plaque). This means the findings might not be applicable to the wider population.

    The authors also point out that while exposure to microplastics and nanoplastics has been likely increasing in recent decades, heart disease rates have been falling.

    That said, the fact so many people in the study had detectable levels of microplastics in their body is notable. The researchers found detectable levels of polyethylene and polyvinyl chloride (two types of plastic) in excised carotid plaque from 58% and 12% of patients, respectively.

    These patients were more likely to be younger men with diabetes or heart disease and a history of smoking. There was no substantive difference in where the patients lived.

    Inflammation markers in plaque samples were more elevated in patients with detectable levels of microplastics and nanoplastics versus those without.

    Plastic bottles washed up on a beach.
    Microplastics are created when everyday products degrade. JS14/Shutterstock

    And, then there’s the headline finding: patients with microplastics and nanoplastics in their plaque had a higher risk of having what doctors call “a primary end point event” (non-fatal heart attack, non-fatal stroke, or death from any cause) than those who did not present with microplastics and nanoplastics in their plaque.

    The authors of the study note their results “do not prove causality”.

    However, it would be remiss not to be cautious. The history of environmental health is replete with examples of what were initially considered suspect chemicals that avoided proper regulation because of what the US National Research Council refers to as the “untested-chemical assumption”. This assumption arises where there is an absence of research demonstrating adverse effects, which obviates the requirement for regulatory action.

    In general, more research is required to find out whether or not microplastics cause harm to human health. Until this evidence exists, we should adopt the precautionary principle; absence of evidence should not be taken as evidence of absence.

    Global and local action

    Exposure to microplastics in our home, work and outdoor environments is inevitable. Governments across the globe have started to acknowledge we must intervene.

    The Global Plastics Treaty will be enacted by 175 nations from 2025. The treaty is designed, among other things, to limit microplastic exposure globally. Burdens are greatest especially in children and especially those in low-middle income nations.

    In Australia, legislation ending single use plastics will help. So too will the increased rollout of container deposit schemes that include plastic bottles.

    Microplastics pollution is an area that requires a collaborative approach between researchers, civil societies, industry and government. We believe the formation of a “microplastics national council” would help formulate and co-ordinate strategies to tackle this issue.

    Little things matter. Small actions by individuals can also translate to significant overall environmental and human health benefits.

    Choosing natural materials, fabrics, and utensils not made of plastic and disposing of waste thoughtfully and appropriately – including recycling wherever possible – is helpful.

    Mark Patrick Taylor, Chief Environmental Scientist, EPA Victoria; Honorary Professor, School of Natural Sciences, Macquarie University and Scott P. Wilson, Research Director, Australian Microplastic Assessment Project (AUSMAP); Honorary Senior Research Fellow, School of Natural Sciences, Macquarie University

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

    The Conversation

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  • Ear Candling: Is It Safe & Does It Work?

    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.

    Does This Practice Really Hold A Candle To Evidence-Based Medicine?

    In Tuesday’s newsletter, we asked you your opinion of ear candling, and got the above-depicted, below-described set of responses:

    • Exactly 50% said “Under no circumstances should you put things in your ear and set fire to them”
    • About 38% said “It is a safe, drug-free way to keep the ears free from earwax and pathogens”
    • About 13% said “Done correctly, thermal-auricular therapy is harmless and potentially beneficial”

    This means that if we add the two positive-to-candling answers together, it’s a perfect 50:50 split between “do it” and “don’t do it”.

    (Yes, 38%+13%=51%, but that’s because we round to the nearest integer in these reports, and more precisely it was 37.5% and 12.5%)

    So, with the vote split, what does the science say?

    First, a quick bit of background: nobody seems keen to admit to having invented this. One of the major manufacturers of ear candles refers to them as “Hopi” candles, which the actual Hopi tribe has spent a long time asking them not to do, as it is not and never has been used by the Hopi people. Other proposed origins offered by advocates of ear candling include Traditional Chinese Medicine (not used), Ancient Egypt (no evidence of such whatsoever), and Atlantis:

    Quackwatch | Why Ear Candling Is Not A Good Idea

    It is a safe, drug-free way to keep the ears free from earwax and pathogens: True or False?

    False! In a lot of cases of alternative therapy claims, there’s an absence of evidence that doesn’t necessarily disprove the treatment. In this case, however, it’s not even an open matter; its claims have been actively disproven by experimentation:

    In a medium-sized survey (n=122), the following injuries were reported:

    • 13 x burns
    • 7 x occlusion of the ear canal
    • 6 x temporary hearing loss
    • 3 x otitis externa (this also called “swimmer’s ear”, and is an inflammation of the ear, accompanied by pain and swelling)
    • 1 x tympanic membrane perforation

    Indeed, authors of one paper concluded:

    ❝Ear candling appears to be popular and is heavily advertised with claims that could seem scientific to lay people. However, its claimed mechanism of action has not been verified, no positive clinical effect has been reliably recorded, and it is associated with considerable risk.

    No evidence suggests that ear candling is an effective treatment for any condition. On this basis, we believe it can do more harm than good and we recommend that GPs discourage its use

    ~ Dr. Joy Rafferty et al.

    Source: Canadian Family Physician | Ear Candling

    Under no circumstances should you put things in your ear and set fire to them: True or False?

    True! It’s generally considered good advice to not put objects in general in your ears.

    Inserting flaming objects is a definite no-no. Please leave that for the Cirque du Soleil.

    You may be thinking, “but I have done this and suffered no ill effects”, which seems reasonable, but is an example of survivorship bias in action—it doesn’t make the thing in question any safer, it just means you were one of the one of the ones who got away unscathed.

    If you’re wondering what to do instead… Ear oils can help with the removal of earwax (if you don’t want to go get it sucked out at a clinic—the industry standard is to use a suction device, which actually does what ear candles claim to do). For information on safely getting rid of earwax, see our previous article:

    Ear Today, Gone Tomorrow

    Take care!

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