The Keys to Good Mental Wellbeing

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The Nine Keys To Good Mental Wellbeing

Today’s main feature is a bit “pop psychology”, but it has its underpinnings in actual psychology, and is especially useful if approached from that angle.

What it’s most popularly enjoyed as:

  • A personality-typing system.
  • People love little quizzes and identifiers and such.

What it’s actually really useful as:

  • A tool for understanding why people (including ourselves) are the way we are
  • A foundational knowledge for living better ourselves, and helping others too

This stems from the fairly simple principle, uncontroversial in psychology:

  • We have needs, desires, and aversions
  • We act in a way that tries to get our needs met and avoid suffering
  • Thus: Need/Fear → Motivation → Action

The Enneagram

The Enneagram (ἐννέα = “nine” in Ancient Greek) system posits that we each have one fundamental need/fear (from a list of nine) that’s strongest for us. A deep-seated insecurity/longing, that we’ll go to almost any lengths to try to meet. Sometimes, in good ways, sometimes, bad.

The Nine Basic Fears/Insecurities, And Their Corresponding Needs/Desires:

  1. Fear of being a fundamentally bad, wrong person / Need to be good and correct
  2. Fear of being fundamentally unloveable / Need to be loved
  3. Fear of being fundamentally worthless / Need to be valued
  4. Fear of being like everyone else / Need to be different
  5. Fear of being useless / Need to be useful
  6. Fear of being outcast / Need to have a set place in the group
  7. Fear of missing out / Need to experience things
  8. Fear of being hurt or controlled / Need to be in control
  9. Fear of conflict / Need to be at peace

Of course, most of us have most of these fears/needs to some extent, though usually one will stand out—especially if we aren’t managing it well. The less healthy our coping mechanisms, the more obvious it is how we’re trying to overcompensate in some fashion. For example:

  1. A person who fears being wrong and so becomes a perfectionist rules-abider to a fault
  2. A person who fears being unloveable, and so exaggerates problems to get pity, as the next best thing
  3. A person who fears being worthless, and so exaggerates their accomplishments in order to be admired and valued
  4. A person who fears being like everyone else, and so descends into a “nobody could ever possibly understand me” black hole of pathos.
  5. A person who fears being useless, so burns themself out trying to be an omnicompetent Leonardo da Vinci without ever actually taking the time to stop and smell the flowers as Leonardo did.
  6. A person who fears being outcast, so becomes clingy, passive-aggressive, and suspicious
  7. A person who fears missing out, so tries to experience all the things all the time, ruining their health with dizzying highs and crushing lows.
  8. A person who fears being hurt or controlled, so becomes aggressive and domineering
  9. A person who fears conflict, so shuts down at the slightest hint of it

If we have healthier coping mechanisms, these same nine people can look a lot different, but in much more subtle ways because we’re not trying to overcompensate so badly:

  1. A person who lives their life rationally by principles that can be adapted as they learn
  2. A person who loves and is loved, as perhaps the most notable part of their character
  3. A person who sets reasonable goals and accomplishes them, and seeks to uplift others
  4. A person who creates and innovates, enriching their own life and the lives of others
  5. A person who is simply very competent and knowledgeable, without overstretching
  6. A person who is dependable and loyal, and a reliable part of something bigger than themself
  7. A person who is fun to be around and loves trying new things, while also knowing how to relax
  8. A person who develops their leadership skills and is a tower of strength for others
  9. A person who knows how to make peace and does so—by themself, and with others

By being aware of our own fears/insecurities that may drive our motivations and thus underpin our behaviors, we can usually manage them in a much more mindful fashion. Same goes when it comes to managing interactions with other people, too:

  • Letting the Type 3 know you value them, not their accomplishments or what they can do for you.
  • Appreciating the Type 5’s (varied or specialist) skills and knowledge.
  • Giving love to a Type 2 unprompted, but on your own terms, with your own boundaries.
  • And so on for other types

Or for yourself…

  • As a Type 8, remembering that you can let go sometimes and let someone else be in charge.
  • As a Type 1, catching yourself holding yourself (or others) to impossible standards, and then easing up on that a little.
  • As a Type 9, remembering to stand up for yourself and others, however gently, but firmly.
  • And so on for other types

If you’re unsure what to focus on, ask yourself: what’s your worst nightmare or greatest daydream? Then work out what it is about that, that makes it feel so bad or good.

Then, approach things mindfully. Catch yourself in your unhealthy coping mechanisms, and find healthy ones instead.

What if I get my type wrong? Or I get someone else’s type wrong?

Obviously it’s better to get them right for maximum effect, but you can never go too far wrong anyway… because we all have all nine of those qualities in us, it’s just a matter of how strong a factor each is for us. So in the worst case scenario, you’ll make someone feel more secure about something that was only a very minor insecurity for them, for example.

Or in the case of your own type, you may mistakenly think you’re acing being the world’s healthiest Type 5, until you realize you’re actually a Type 3 who thought learning all those things would make you more worthy (spoiler: those things are great, but you’re worthy already). Again, not the end of the world! No matter what, you’re learning and growing, and that’s good.

Want to delve further?

Read: The Nine Enneagram Type Descriptions (Basic, but more detailed descriptions than the above)

Read: How The Enneagram System Works (More complex. Now we’re getting into the more arcane stuff we didn’t have time for today—wings and lines, triads, health levels, directions of integration and disintegration, and more)

Like learning from books? Here are our top two picks, depending on your learning style:

We’d love to offer a quick free test here, but all the tests we could find either require paid registration or are wildly inaccurate, so we’ll not waste your time.

However, we do also think that working it out for yourself is better, as it means you have a handle on what those ideas, fears, insecurities, desires, needs, really mean to you—that way you can actually use the information!

We’ll close by repeating our previous advice: If you’re unsure what to focus on, ask yourself: what’s your worst nightmare or greatest daydream? Then work out what it is about those scenarios that make them so bad or good. That’ll help you find your real fears/needs, such that you can work on them.

Good luck!

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  • It’s Not A Bloody Trend – by Kat Brown

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    This one’s not a clinical book, and the author is not a clinician. However, it’s not just a personal account, either. Kat Brown is an award-winning journalist (with ADHD) and has approached this journalistically.

    Not just in terms of investigative journalism, either. Rather, also with her knowledge and understanding of the industry, doing for us some meta-journalism and explaining why the press have gone for many misleading headlines.

    Which in this case means for example it’s not newsworthy to say that people have gone undiagnosed and untreated for years and that many continue to go unseen; we know this also about such things as endometriosis, adenomyosis, and PCOS. But some more reactionary headlines will always get attention, e.g. “look at these malingering attention-seekers”.

    She also digs into the common comorbidities of various conditions, the differences it makes to friendships, families, relationships, work, self-esteem, parenting, and more.

    This isn’t a “how to” book, but there’s a lot of value here if a) you have ADHD, and/or b) you spend any amount of time with someone who does.

    Bottom line: if you’d like to understand “what all the fuss is about” in one book, this is the one for ADHD.

    Click here to check out It’s Not A Bloody Trend, and discover a whole world of things that might have passed you by!

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  • Mineral-Rich Mung Bean Pancakes

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    Mung beans are rich in an assortment of minerals, especially iron, copper, phosphorus, and magnesium. They’re also full of protein and fiber! What better way to make pancakes healthy?

    You will need

    • ½ cup dried green mung beans
    • ½ cup chopped fresh parsley
    • ½ cup chopped fresh dill
    • ¼ cup uncooked wholegrain rice
    • ¼ cup nutritional yeast
    • 1 tsp MSG, or 2 tsp low-sodium salt
    • 2 green onions, finely sliced
    • 1 tbsp extra virgin olive oil

    Method

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

    1) Soak the mung beans and rice together overnight.

    2) Drain and rinse, and blend them in a blender with ¼ cup of water, to the consistency of regular pancake batter, adding more water (sparingly) if necessary.

    3) Transfer to a bowl and add the rest of the ingredients except for the olive oil, which latter you can now heat in a skillet over a medium-high heat.

    4) Add a few spoonfuls of batter to the pan, depending on how big you want the pancakes to be. Cook on both sides until you get a golden-brown crust, and repeat for the rest of the pancakes.

    5) Serve! As these are savory pancakes, you might consider serving them with a little salad—tomatoes, olives, and cucumbers go especially well.

    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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  • How To Eat To Lose Belly Fat (3 Stages)

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    Belly fat is easier to gain than it is to lose, and it’s absolutely something that needs more attention in the kitchen than in the gym. Here’s one way of doing it:

    By the numbers

    First note: this video is by a man, and judging by the numbers mentioned, assumes that the viewer is also a man. An end goal of 10% body fat is a little on the low side for men, and would be dangerous for women. The magic 15% mark that he mentions as being a point where various metabolic things change, is more like 20% for women. All assuming normal hormones, of course, since it is hormones that direct this.

    Healthy body fat percentages are (assuming normal hormones) in the range of 20–25% for women and 15–20% for men.

    With that in mind…

    The idea of this approach is to lose enough weight that your body gets rid of even the most awkward bits (e.g: visceral belly fat, which will often be the last to get used) before, if desired, then maintaining at a slightly higher body fat percentage.

    • Stage 1: count calories (we don’t usually recommend this at 10almonds, but he does, so we’re reporting it here) and use your weight in pounds multiplied by 12 to give your daily calorie target. Make the majority of your diet foods that have a large volume:calorie ratio, such as fruits and vegetables, in order to feel full without overloading your metabolism. He has an interesting method of calculating a protein target; instead of the usual “1g/kg of body weight”, he says 1g per cm of height. Doing this consistently should get you to 15% body fat (so, 20%, for women).
    • Stage 2: start counting fat intake too, and aim for 20–25% of your daily calories as fat. Continue, aside from that, with what you were doing in Stage 1. Doing this consistently should get you to 12% body fat (so, about 17%, for women). Being under the usual healthy level for a while should allow your body to start getting rid of visceral fat.
    • Stage 3: track everything, levelling up your precision (no more “this little thing doesn’t count”), and planning ahead when it comes to social events etc. Doing this consistently should yet you to 10% body fat (so, about 15%, for women). This stage has a good chance of making most people miserable, so if that happens, consider the benefits of going back to the healthier 15% body fat (men) or 20% (women).

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Visceral Belly Fat & How To Lose Itwithout calorie-counting! We prefer this 😉

    Take care!

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  • Saffron For The Brain (& More)

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    Saffron For The Brain (& More)

    In yesterday’s edition of 10almonds, one of the items in the “health news from around the world” section was:

    Clinical trial finds herbal medicine Sailuotong effective for brain health in older people

    But, what is it?

    ❝SaiLuoTong (SLT) is a modern compound Chinese herbal medicine preparation in capsule form containing standardized extracts of Panax ginseng, Ginkgo biloba, and Crocus sativus L❞

    Source: A randomized, double-blind, placebo-controlled, parallel-group 12-week pilot phase II trial of SaiLuoTong (SLT) for cognitive function in older adults with mild cognitive impairment

    We’ve written previously about ginseng and ginkgo biloba:

    So, what’s this about Crocus sativus L.?

    That is the plant better known as saffron. And, for all its wide availability (your local supermarket probably has at least a tiny amount in the spice section), there’s a reason we don’t see much of it:

    ❝Saffron blooms only once a year and should be collected within a very short duration. It is picked during 3–4 weeks in October-November. The method for the cultivation of saffron contributes greatly to its high price. According to some reports, this species is a sterile triploid and so does not produce fertile seeds. Germination can take 1–6 months at 18°C. It takes 3 years for plants to flower from seed.❞

    Source: Crocus sativus L.: A comprehensive review

    That’s fascinating, but what does it do for us?

    Well, in the words of El Midaoui et al. (2022):

    ❝In the frame of a double-blind-placebo-controlled study, 30 mg per day supplementation with saffron for 16 weeks resulted in improved cognitive function in patients suffering from mild to moderate Alzheimer’s disease.

    Moreover, the follow-up of this study in which the authors evaluated the effects of saffron (30 mg/day) for 22 weeks showed that saffron was as effective as donepezil in the treatment of mild-to-moderate Alzheimer’s disease❞

    Read the full review: Saffron (Crocus sativus L.): A Source of Nutrients for Health and for the Treatment of Neuropsychiatric and Age-Related Diseases

    Not just that, but it also has powerful antioxidant and anti-inflammatory properties beyond the brain (though the brain is where research has been most focused, due to its neuroprotective effects).

    See: Antioxidant Properties of Crocus Sativus L. and Its Constituents and Relevance to Neurodegenerative Diseases; Focus on Alzheimer’s and Parkinson’s Disease

    (this, too, is a full research review in its own right; we’re getting a lot of “bang for buck” on papers today)

    And more?

    Yes, and more. Lots more. To bullet-pointify even just the abstract from another research review:

    • Saffron has been suggested to be effective in the treatment of a wide range of disorders including coronary artery diseases, hypertension, stomach disorders, dysmenorrhea and learning and memory impairments.
    • In addition, different studies have indicated that saffron has anti-inflammatory, anti-atherosclerotic, antigenotoxic and cytotoxic activities. (This is all good; the cytotoxic activities are about killing cancer cells)
    • Antitussive effects of stigmas and petals of C. sativus and its components, safranal and crocin have also been demonstrated.
    • The anticonvulsant and anti-Alzheimer properties of saffron extract were shown in human and animal studies.
    • The efficacy of C. sativus in the treatment of mild to moderate depression was also reported in clinical trial.
    • Administration of C. sativus and its constituents increased glutamate and dopamine levels in the brain in a dose-dependent manner.
    • It also interacts with the opioid system to reduce withdrawal syndrome.
    • C. sativus and its components can be considered as promising agents in the treatment of nervous system disorders.

    For more details on any of those items, see:

    The effects of Crocus sativus (saffron) and its constituents on nervous system: a review

    Is it safe?

    The effective dose is 30mg/kg and the LD50 is more than 20g/kg, so yes, it’s very safe. Given the price of it, this also means that if you’re the size of this writer (a little over 70kg, or a little over 150lbs) to poison yourself effectively you’d need to consume about 1.4kg of saffron at a time, which would cost well over $6,000.

    Where can I get it?

    Your local supermarket probably has a tiny amount in the spice section, or you can get better prices buying it in “bulk” online. Here’s an example product on Amazon, for your convenience

    Enjoy!

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  • Darwin’s Bed Rest: Worthwhile Idea?

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

    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

    ❝I recall that Charles Darwin (of Evolution fame) used to spend a day a month in bed in order to maintain his physical and psychological equilibrium. Do you see merit in the idea?❞

    Well, it certainly sounds wonderful! Granted, it may depend on what you do in bed :p

    Descartes did a lot of his work from bed (and also a surprising amount of it while hiding in an oven, but that’s another story), which was probably not so good for the health.

    As for Darwin, his health was terrible in quite a lot of ways, so he may not be a great model.

    However! Certainly taking a break is well-established as an important and healthful practice:

    How To Rest More Efficiently (Yes, Really)

    ❝I don’t like to admit it but I am getting old. Recently, I had my first “fall” (ominous word!) I was walking across some wet decking and, before I knew what had happened, my feet were shooting forwards, and I crashed to the ground. Luckily I wasn’t seriously damaged. But I was wondering whether you can give us some advice about how best to fall. Maybe there are some good videos on the subject? I would like to be able to practice falling so that it doesn’t come as such a shock when it happens!❞

    This writer has totally done the same! You might like our recent main feature on the topic:

    Fall Special

    …if you’ll pardon the pun

    Enjoy!

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  • Forget Ringing the Button for the Nurse. Patients Now Stay Connected by Wearing One.

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    HOUSTON — Patients admitted to Houston Methodist Hospital get a monitoring device about the size of a half-dollar affixed to their chest — and an unwitting role in the expanding use of artificial intelligence in health care.

    The slender, battery-powered gadget, called a BioButton, records vital signs including heart and breathing rates, then wirelessly sends the readings to nurses sitting in a 24-hour control room elsewhere in the hospital or in their homes. The device’s software uses AI to analyze the voluminous data and detect signs a patient’s condition is deteriorating.

    Hospital officials say the BioButton has improved care and reduced the workload of bedside nurses since its rollout last year.

    “Because we catch things earlier, patients are doing better, as we don’t have to wait for the bedside team to notice if something is going wrong,” said Sarah Pletcher, system vice president at Houston Methodist.

    But some nurses fear the technology could wind up replacing them rather than supporting them — and harming patients. Houston Methodist, one of dozens of U.S. hospitals to employ the device, is the first to use the BioButton to monitor all patients except those in intensive care, Pletcher said.

    “The hype around a lot of these devices is they provide care at scale for less labor costs,” said Michelle Mahon, a registered nurse and an assistant director of National Nurses United, the profession’s largest U.S. union. “This is a trend that we find disturbing,” she said.

    The rollout of BioButton is among the latest examples of hospitals deploying technology to improve efficiency and address a decades-old nursing shortage. But that transition has raised its own concerns, including about the device’s use of AI; polls show the public is wary of health providers relying on it for patient care.

    In December 2022 the FDA cleared the BioButton for use in adult patients who are not in critical care. It is one of many AI tools now used by hospitals for tasks like reading diagnostic imaging results.

    In 2023, President Joe Biden directed the Department of Health and Human Services to develop a plan to regulate AI in hospitals, including by collecting reports of patients harmed by its use.

    The leader of BioIntelliSense, which developed the BioButton, said its device is a huge advance compared with nurses walking into a room every few hours to measure vital signs. “With AI, you now move from ‘I wonder why this patient crashed’ to ‘I can see this crash coming before it happens and intervene appropriately,’” said James Mault, CEO of the Golden, Colorado-based company.

    The BioButton stays on the skin with an adhesive, is waterproof, and has up to a 30-day battery life. The company says the device — which allows providers to quickly notice deteriorating health by recording more than 1,000 measurements a day per patient — has been used on more than 80,000 hospital patients nationwide in the past year.

    Hospitals pay BioIntelliSense an annual subscription fee for the devices and software.

    Houston Methodist officials would not reveal how much the hospital pays for the technology, though Pletcher said it equates to less than a cup of coffee a day per patient.

    For a hospital system that treats thousands of patients at a time — Houston Methodist has 2,653 non-ICU beds at its eight Houston-area hospitals — such an investment could still translate to millions of dollars a year.

    Hospital officials say they have not made any changes in nurse staffing and have no plans to because of implementing the BioButton.

    Inside the hospital’s control center for virtual monitoring on a recent morning, about 15 nurses and technicians dressed in scrubs sat in front of large monitors showing the health status of hundreds of patients they were assigned to monitor.

    A red checkmark next to a patient’s name signaled the AI software had found readings trending outside normal. Staff members could click into a patient’s medical record, showing patients’ vital signs over time and other medical history. These virtual nurses, if you will, could contact nurses on the floor by phone or email, or even dial directly into the patient’s room via video call.

    Nutanben Gandhi, a technician who was watching 446 patients on her monitor that morning, said that when she gets an alert, she looks at the patient’s health record to see if the anomaly can be easily explained by something in the patient’s condition or if she needs to contact nurses on the patient’s floor.

    Oftentimes an alert can be easily dismissed. But identifying signs of deteriorating health can be tough, said Steve Klahn, Houston Methodist’s clinical director of virtual medicine.

    “We are looking for a needle in a haystack,” he said.

    Donald Eustes, 65, was admitted to Houston Methodist in March for prostate cancer treatment and has since been treated for a stroke. He is happy to wear the BioButton.

    “You never know what can happen here, and having an extra set of eyes looking at you is a good thing,” he said from his hospital bed. After being told the device uses AI, the Montgomery, Texas, man said he has no problem with its helping his clinical team. “This sounds like a good use of artificial intelligence.”

    Patients and nurses alike benefit from remote monitoring like the BioButton, said Pletcher of Houston Methodist.

    The hospital has placed small cameras and microphones inside all patient rooms enabling nurses outside to communicate with patients and perform tasks such as helping with patient admissions and discharge instructions. Patients can include family members on the remote calls with nurses or a doctor, she said.

    Virtual technology frees up on-duty nurses to provide more hands-on help, such as starting an intravenous line, Pletcher said. With the BioButton, nurses can wait to take routine vital signs every eight hours instead of every four, she said.

    Pletcher said the device reduces nurses’ stress in monitoring patients and allows some to work more flexible hours because virtual care can be done from home rather than coming to the hospital. Ultimately it helps retain nurses, not drive them away, she said.

    Sheeba Roy, a nurse manager at Houston Methodist, said some members of the nursing staff were nervous about relying on the device and not checking patients’ vital signs as often themselves. But testing has shown the device provides accurate information.

    “After we implemented it, the staff loves it,” Roy said.

    Serena Bumpus, chief executive officer of the Texas Nurses Association, said her concern with any technology is that it can be more burdensome on nurses and take away time with patients.

    “We have to be hypervigilant in ensuring that we are not leaning on this to replace the ability of nurses to critically think and assess patients and validate what this device is telling us is true,” Bumpus said.

    Houston Methodist this year plans to send the BioButton home with patients so the hospital can better track their progress in the weeks after discharge, measuring the quality of their sleep and checking their gait.

    “We are not going to need less nurses in health care, but we have limited resources and we have to use those as thoughtfully as we can,” Pletcher said. “Looking at projected demand and seeing the supply we have coming, we will not have enough to meet demand, so anything we can do to give time back to nurses is a good thing.”

    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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