How to Prepare for Your First Therapy Session

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Everyone (who ever has therapy, anyway) has a first therapy session. So, how to make best use of that, and get things going most effectively? Dr. Tori Olds has advice:

Things to prepare

Questions that you should consider, and prepare answers to beforehand, include:

  • Why are you here? Not in any deep philosophical sense, but, what brought you to therapy?
  • What would you like to focus on? Chances are, you are paying a hefty hourly rate—so having considered this will allow you to get your money’s worth.
  • How will you know when you’ve met your goal? Note that this is really two questions in one, because first you need to identify your goal, and then you need to expand on it. If you woke up tomorrow and all your psychological problems were solved, how would you know? What would be different? What does it look like?

If you have a little time between now and your first session, journaling can help a lot.

Remember also that a first therapy session can also be like a mutual interview, to decide whether it’s a good match. Not every therapist is good at their job, and not every therapist will be good for you specifically. Sometimes, a therapist may be a mismatch through no fault of their own. Considering what those reasons might be can also be a good thing to think about in advance, to help find the best therapist for you in fewer tries!

For most on these ideas, enjoy:

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  • Healthy Heart, Healthy Brain – by Dr. Bradley Bale & Dr. Amy Doneen

    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.

    We’ve often written that “what’s good for your heart is good for your brain”, because the former feeds the latter and takes away detritus. You cannot have a healthy brain without a healthy heart.

    This book goes into that in more detail than we have ever had room to here! This follows from their previous book “Beat The Heart Attack Gene”, but we’re jumping in here because that book doesn’t really contain anything not also included in this one.

    The idea is the same though: it is the authors’ opinion that far too many interventions are occurring far too late, and they want to “wake everyone up” (including their colleagues in the field) to encourage earlier (and broader!) testing.

    Fun fact: that also reminded this reviewer that she had a pending invitation for blood tests to check these kinds of things—phlebotomy appointment now booked, yay!

    True the spirit of such exhortation to early testing, this book does include diagnostic questionnaires, to help the reader know where we might be at. And, interestingly, while the in-book questionnaire format of “so many points for this answer, so many for that one”, etc is quite normal, what they do differently in the diagnostics is that in cases of having to answer “I don’t know”, it assigns the highest-risk point value, i.e. the test will err on the side of assume the worst, in the case of a reader not knowing, for example, what our triglycerides are like. Which, when one thinks about it, is probably a very sensible reasoning.

    There’s a lot of advice about specific clinical diagnostic tools and things to ask for, and also things that may raise an alarm that most people might overlook (including doctors, especially if they are only looking for something else at the time).

    You may be wondering: do they actually give advice on what to actually do to improve heart and brain health, or just how to be aware of potential problems? And the answer is that the latter is a route to the former, and yes they do offer comprehensive advice—well beyond “eat fiber and get some exercise”, and even down to the pros and cons of various supplements and medications. When it comes to treating a problem that has been identified, or warding off a risk that has been flagged, the advice is a personalized, tailored, approach. Obviously there’s a limit to how much they can do that in the book, but even so, we see a lot of “if this then that” pointers to optimize things along the way.

    The style is… a little salesy for this reviewer’s tastes. That is to say, while it has a lot of information of serious value, it’s also quite padded with self-congratulatory anecdotes about the many occasions the authors have pulled a Dr. House and saved the day when everyone else was mystified or thought nothing was wrong, the wonders of their trademarked methodology, and a lot of hype for their own book, as in, the book that’s already in your hands. Without all this padding, the book could have been cut by perhaps a third, if not more. Still, none of that takes away from the valuable insights that are in the book too.

    Bottom line: if you’d like to have a healthier heart and brain, and especially if you’d like to avoid diseases of those two rather important organs, then this book is a treasure trove of information.

    Click here to check out Healthy Heart, Healthy Brain, and secure your good health now, for later!

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  • Bushfire smoke affects children differently. Here’s how to protect 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.

    Bushfires are currently burning in Australian states including Victoria, Tasmania, Western Australia and South Australia. In some areas, fire authorities have warned residents about the presence of smoke.

    Bushfire smoke is harmful to our health. Tiny particles of ash can lodge deep in the lungs.

    Exposure to this type of smoke may worsen existing conditions such as asthma, and induce a range of health effects from irritation of the eyes, nose and throat to changes in the cardiovascular system.

    Public health recommendations during smoke events tend to provide general advice, and don’t often include advice specifically geared at children. But children are not just little adults. They are uniquely vulnerable to environmental hazards such as bushfire smoke for a number of reasons.

    Different physiology, different behaviour

    Children’s lungs are still developing and maturing.

    Airways are smaller in children, especially young children, which is associated with greater rates of particle deposition – when particles settle on the surfaces of the airways.

    Children also breathe more air per kilogram of body weight compared with adults, and therefore inhale more polluted air relative to their size.

    Further, children’s detoxification systems are still developing, so environmental toxins take longer to effectively clear from their bodies.

    Meanwhile, children’s behaviour and habits may expose them to more environmental toxins than adults. For example, they tend to do more physical activity and spend more time outdoors. Higher levels of physical activity lead to more air inhaled per kilogram of body weight.

    Also, a normal and important part of children’s early play is exploring their environment, including by putting things in their mouth. This can result in kids ingesting soil, dust and dirt, which often contain environmental contaminants.

    For these reasons, it’s important to consider the specific needs of children when providing advice on what to do when there’s smoke in the air.

    Keeping our environments healthy

    The Australian government offers recommendations for minimising the health risks from exposure to bushfire smoke. The main advice includes staying indoors and keeping doors and windows closed.

    This is great advice when the smoke is thick outside, but air pollutants may still accumulate inside the home. So it’s important to air your home once the smoke outside starts to clear. Take advantage of wind changes to open up and get air moving out of the house with a cross breeze.

    Kids are natural scientists, so get them involved. For example, you and your child can “rate” the air each hour by looking at a landmark outside your home and rating how clearly you can see it. When you notice the haze is reducing, open up the house and clear the air.

    Because air pollutants settle onto surfaces in our home and into household dust, an easy way to protect kids during smoky periods is to do a daily dust with a wet cloth and vacuum regularly. This will remove pollutants and reduce ingestion by children as they play. Frequent hand washing helps too.

    Healthy bodies and minds

    Research exploring the effects of bushfire smoke exposure on children’s health is sparse. However, during smoke events, we do see an increase in hospital visits for asthma, as well as children reporting irritation to their eyes, nose and throat.

    If your child has asthma or another medical condition, ensure they take any prescribed medications on a regular schedule to keep their condition well controlled. This will minimise the risk of a sudden worsening of their symptoms with bushfire smoke exposure.

    Make sure any action plans for symptom flare-ups are up to date, and ensure you have an adequate supply of in-date medication somewhere easy to locate and access.

    A mother talks to her child who is sitting on a bed.
    Children may be anxious during a bushfire.
    Media_Photos/Shutterstock

    Kids can get worried during bushfires, and fire emergencies have been linked with a reduction in children’s mental health. Stories such as the Birdie’s Tree books can help children understand these events do pass and people help one another in times of difficulty.

    Learning more about air pollution can help too. Our group has a children’s story explaining how air pollution affects our bodies and what can help.

    It’s also important for parents and caregivers not to get too stressed, as children cope better when their parents manage their own anxiety and help their children do the same. Try to strike a balance between being vigilant and staying calm.

    What about masks?

    N95 masks can protect the wearer from fine particles in bushfire smoke, but their use is a bit complicated when it comes to kids. Most young children won’t be able to fit properly into an N95 mask, or won’t tolerate the tight fit for long periods. Also, their smaller airways make it harder for young children to breathe through a mask.

    If you choose to use an N95 mask for your children, it’s best to save them for instances when high-level outdoor exposure is unavoidable, such as if you’re going outside when the smoke is very thick.

    N95 masks should be replaced after around four hours or when they become damp.

    If your child has an existing heart or lung condition, consult their doctor before having them wear an N95 mask.

    Our team is currently recruiting for a study exploring the effects of bushfire smoke in children. If you live in south east Queensland and are interested in participating in the event of a bushfire or hazard reduction burn near your home, please express your interest here.The Conversation

    Dwan Vilcins, Group leader, Environmental Epidemiology, Children’s Health Environment Program, The University of Queensland; Nicholas Osborne, Associate Professor, School of Public Health, The University of Queensland, and Paul D. Robinson, Conjoint Professor in Respiratory and Sleep Medicine, Child Health Research Centre, The University of Queensland

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

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  • How Exercise Rewires Your Brain for Better Mental Wellbeing

    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.

    Dr. Tracey Marks, psychiatrist, explains what happens immediately, and what happens over the long term:

    For now and for later

    First of all, a single workout can already alter brain chemistry and protect against stress. In the longer term, exercise promotes neurogenesis, primarily in the hippocampus, improving memory and reversing brain aging. It also strengthens the prefrontal cortex, which is critical for decision-making, focus, and emotional regulation.

    In more general terms, exercise boosts brain-derived neurotrophic factor (BDNF) levels, which in turn boost neuron growth and connectivity.

    Exercise also promotes angiogenesis (blood vessel construction), improving oxygen and nutrient delivery to the brain.

    Timeline of benefits:

    • Immediate: increased blood flow and temporary BDNF spike.
    • Weeks: new neurons, connections, and blood vessel growth.
    • Months: visible brain volume changes and better brain connectivity.

    Dr. Marks’ Timing Tips

    • Morning: boosts energy and helps regulate the circadian rhythm.
    • Midday: resets stress levels (specifically: to low)
    • Evening: helps process emotions (but it’s still recommended to avoid high-intensity exercise close to bedtime)

    For more on all of this, enjoy:

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

    Wondering what kind of exercise is best?

    You might also like to read:

    The Neuroscientist In The Gym: Dr. Wendy Suzuki Explains The Exercise That Protects Your Brain

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  • Seasonal Affective Disorder (Beyond Sunlight!)

    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.

    For those of us in the Northern Hemisphere, the time of increasing darkness is upon us again. Depending on our latitude, the sun barely rises before it skitters off again. And depending on other factors of our geography, we might not get much sun during that time (writer’s example: the ancient bog from which I write has been surrounded by fog for two weeks now).

    So, what to do about it?

    Firstly, we can make the most of whatever sun we do get (especially in the morning, if possible), and we can of course make some use of artificial sunlight. To save doubling up, we’ll link to what we previously wrote about optimizing both of those things:

    ‘Tis To Season To Be SAD-Savvy

    More ways to get serotonin

    Sunlight, of course, triggers our bodies to make serotonin, and hence we often make less of it during winter. But, there are other ways to get serotonin too, and one of the best ways is spending time in nature. Yes, even if the weather is gloomy, provided there are still visible green things and you are seeing them, it will promote serotonin production.

    Of course, it may not be the season for picnics, but a morning walk through a local park or other green space is ideal.

    On which note, gardening remains a good activity. Not a lot of people do so much gardening after a certain point in the year, but in one way, it’s more important than ever to get some soil under your fingernails:

    There are bacteria in soil (specifically: Mycobacterium vaccae) that work similarly to antidepressants.

    When something is described as having an effect similar to antidepressants, it’s usually hyperbole. In this case, it’s medicine, and literally works directly on the serotonergic system (as do many, but not all, antidepressants).

    See also: Antidepressants: Personalization Is Key!

    While many antidepressants are selective serotonin uptake inhibitors (i.e., they slow the rate at which your brain loses serotonin), Mycobacterium vaccae increases the rate at which you produce serotonin. So, you feel happier, more relaxed, while also feeling more energized.

    See: Identification of an immune-responsive mesolimbocortical serotonergic system: Potential role in regulation of emotional behavior

    ^this one’s a mouse study, but we’re including it because it covers exactly how it works in the brain, which is something that the ethics board wouldn’t let them do on humans, due to the need for slicing the brains up for examination.

    As to how to benefit: touching soil will get you “infected” by the bacteria, yes, even if you wash your hands later. Growing food in the soil and eating the good (including if you wash and cook it) is even better.

    Boost the other “happiness chemicals”

    Serotonin is just one “happiness hormone”, other feel-good neurotransmitters that are just as important include dopamine and oxytocin.

    Dopamine is most associated with being the “reward chemical”, so it pays to do things that you find rewarding. If you’re stuck for ideas, engaging in small acts of kindness is a sure-fire way to get dopamine flowing and lift your own mood as well as theirs.

    See also: 10 Ways To Naturally Boost Dopamine

    Oxytocin, meanwhile is the “cuddle chemical”, and can be triggered even if you have nobody to cuddle*. If you do, by the way, make it at least 20–30 seconds, as that’s generally how long it takes to get oxytocin flowing.

    *Vividly imagining it has much the same effect, since the brain can’t tell the difference. Alternatively, looking at pictures/videos (your choice) of small cute animals tends to work for most people also.

    For more on these things, check out: Neurotransmitter Cheatsheet

    Take care!

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  • How Much Can Hypnotherapy Really Do?

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    Sit Back, Relax, And…

    In Tuesday’s newsletter, we asked you for your opinions of hypnotherapy, and got the above-depicted, below-described, set of responses:

    • About 58% said “It is a good, evidenced-based practice that can help alleviate many conditions”
    • Exactly 25% said “It is a scam and sham and/or wishful thinking at best, and should be avoided by all”
    • About 13% said “It works only for those who are particularly suggestible—but it does work for them”
    • One (1) person said “It is useful only for brain-centric conditions e.g. addictions, anxiety, phobias, etc”

    So what does the science say?

    Hypnotherapy is all in the patient’s head: True or False?

    True! But guess which part of your body controls much of the rest of it.

    So while hypnotherapy may be “all in the head”, its effects are not.

    Since placebo effect, nocebo effect, and psychosomatic effect in general are well-documented, it’s quite safe to say at the very least that hypnotherapy thus “may be useful”.

    Which prompts the question…

    Hypnotherapy is just placebo: True or False?

    False, probably. At the very least, if it’s placebo, it’s an unusually effective placebo.

    And yes, even though testing against placebo is considered a good method of doing randomized controlled trials, some placebos are definitely better than others. If a placebo starts giving results much better than other placebos, is it still a placebo? Possibly a philosophical question whose answer may be rooted in semantics, but happily we do have a more useful answer…

    Here’s an interesting paper which: a) begins its abstract with the strong, unequivocal statement “Hypnosis has proven clinical utility”, and b) goes on to examine the changes in neural activity during hypnosis:

    Brain Activity and Functional Connectivity Associated with Hypnosis

    It works only for the very suggestible: True or False?

    False, broadly. As with any medical and/or therapeutic procedure, a patient’s expectations can affect the treatment outcome.

    And, especially worthy of note, a patient’s level of engagement will vastly affect it treatment that has patient involvement. So for example, if a doctor prescribes a patient pills, which the patient does not think will work, so the patient takes them intermittently, because they’re slow to get the prescription refilled, etc, then surprise, the pills won’t get as good results (since they’re often not being taken).

    How this plays out in hypnotherapy: because hypnotherapy is a guided process, part of its efficacy relies on the patient following instructions. If the hypnotherapist guides the patient’s mind, and internally the patient is just going “nope nope nope, what a lot of rubbish” then of course it will not work, just like if you ask for directions in the street and then ignore them, you won’t get to where you want to be.

    For those who didn’t click on the above link by the way, you might want to go back and have a look at it, because it included groups of individuals with “high/low hypnotizability” per several ways of scoring such.

    It works only for brain-centric things, e.g. addictions, anxieties, phobias, etc: True or False?

    False—but it is better at those. Here for example is the UK’s Royal College of Psychiatrists’ information page, and if you go to “What conditions can hypnotherapy help to treat”, you’ll see two broad categories; the first is almost entirely brain-stuff; the second is more varied, and includes pain relief of various kinds, burn care, cancer treatment side effects, and even menopause symptoms. Finally, warts and other various skin conditions get their own (positive) mention, per “this is possible through the positive effects hypnosis has on the immune system”:

    RCPsych | Hypnosis And Hypnotherapy

    Wondering how much psychosomatic effect can do?

    You might like this previous article; it’s not about hypnotherapy, but it is about the difference the mind can make on physical markers of aging:

    Aging, Counterclockwise: When Age Is A Flexible Number

    Take care!

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  • The Intelligence Trap – by David Robson

    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.

    We’re including this one under the umbrella of “general wellness”, because it happens that a lot of very intelligent people make stunningly unfortunate choices sometimes, for reasons that may baffle others.

    The author outlines for us the various reasons that this happens, and how. From the famous trope of “specialized intelligence in one area”, to the tendency of people who are better at acquiring knowledge and understanding to also be better at acquiring biases along the way, to the hubris of “I am intelligent and therefore right as a matter of principle” thinking, and many other reasons.

    Perhaps the greatest value of the book is the focus on how we can avoid these traps, narrow our bias blind spots, and play to our strengths while paying full attention to our weaknesses.

    The style is very readable, despite having a lot of complex ideas discussed along the way. This is entirely to be expected of this author, an award-winning science writer.

    Bottom line: if you’d like to better understand the array of traps that disproportionately catch out the most intelligent people (and how to spot such), then this is a great book for you.

    Click here to check out The Intelligence Trap, and be more wary!

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