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

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

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

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

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

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

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

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

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  • Teen Daily Delivery Requested

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    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 thoroughly enjoy your daily delivery. I’d love to see one for teens too!

    That’s great to hear! The average age of our subscribers is generally rather older, but it’s good to know there’s an interest in topics for younger people. We’ll bear that in mind, and see what we can do to cater to that without alienating our older readers!

    That said: it’s never too soon to be learning about stuff that affects us when we’re older—there are lifestyle factors at 20 that affect Alzheimer’s risk at 60, for example (e.g. drinking—excessive drinking at 20* is correlated to higher Alzheimer’s risk at 60).

    *This one may be less of an issue for our US readers, since the US doesn’t have nearly as much of a culture of drinking under 21 as some places. Compare for example with general European practices of drinking moderately from the mid-teens, or the (happily, diminishing—but historically notable) British practice of drinking heavily from the mid-teens.

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  • The 28-Day DASH Diet Weight Loss Program – by Julie Andrews RDN & Andy De Santis RD

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    Dietary Approaches to Stop Hypertension”, or DASH, is a Mediterranean-adjacent way of eating that, as the name suggests, is focussed on cardiovascular health.

    By “Mediterranean-adjacent”, we don’t mean Anatolian or such, we mean: it’s basically the Mediterranean diet with a few tweaks, such as eliminating red meat (of which the Mediterranean allows for a small amount) and moving fish up the list in terms of worthy protein sources.

    In this book, we get an overview of what makes up the DASH diet and why, what proportions of various food groups we want to aim for, and for those who want to still include red meat, there’s advice on how to make it less bad (e.g. portion size capped at 1oz and fat trimmed off, etc).

    You may be wondering about sodium; they use the 2.3g daily limit to start, working toward a 1.5mg daily limit. Which, considering the various international bodies’ recommended limits on sodium, are quite generous while still representing a reduction for most people, and especially for most Americans.

    The recipes themselves are varied, easy without being uninteresting, and plants-forward while still including many recipes that have animal products. We will mention though, that most of them don’t have pictures, which will be a downside for people who prefer such.

    The subtitle mentioning “recipes and workouts” makes it sound like equal amounts of both; in reality there are a few pages devoted to exercise (within a chapter devoted to exercise, stress management, and sleep) and aside from that one chapter, we get 10 chapters about diet.

    Bottom line: if you’d like to take up the DASH diet and aren’t sure where to start, this guide will get you up-and-running with its 28-day program.

    Click here to check out The 28-Day DASH Diet Weight Loss Program, and take care of your heart!

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  • Breaking Free from Emotional Eating – Geneen Roth

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    The isn’t a book about restrictive dieting, or even willpower. Rather, it’s about making the unconscious conscious, and changing your relationship with food from being one of compulsion, to one of choice, wherein you also get the choice of saying “no”.

    Roth takes us through the various ways in which life seems to conspire to take consciousness away from eating, from obvious distractions such as TV, to less obvious ones, like “it doesn’t count if you’re not sitting down”. She also tackles other psychological aspects, such as those people get from parents—which can be a big factor for many.

    Importantly, she teaches us that when it comes to “have your cake and eat it”, you can also, in fact, have your cake and not eat it. That’s an option too. Its mere presence in our house is not the boss of us. However, overcoming the “this then that” automatic process that goes from having to eating, is something that Roth gives quite some attention to, offering a number of reframes to make it a lot easier.

    The style is friendly, conversational, pop-science, and the format dates it a little—this is very much a book formatted the way pop-science books were formatted 20–50 years ago (the book itself is from 2003, for what it’s worth). However, a lack of modern format doesn’t take away from its very valuable insights, and if anything, the older format rather promotes reading a book from cover to cover, which can be beneficial.

    Bottom line: if emotional or compulsive eating is something that you’ve found tricky to overcome, then this book can help make it a lot easier.

    Click here to check out Breaking Free From Emotional Eating, and indeed enjoy a freer life on your own terms!

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  • Did You Believe These Skincare Myths?

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    Dr. Michelle Wong gives us the insider knowledge:

    If you scratch the surface…

    Here are some popular myths that just aren’t true, and their continued prevalence has more to do with cognitive biases than anything else:

    • “Chemical sunscreens need time to activate”: both chemical and mineral sunscreens start blocking UV immediately after application, and the recommendation to apply them 20–30 minutes before sun exposure mainly exists so the product can dry and thus not get accidentally wiped off.
    • “You should avoid layering products under chemical sunscreen”: there’s no special requirement to use fewer products under chemical sunscreen compared with mineral sunscreen.
    • “Ingredient percentages tell you how effective a product is”: the listed percentage of an ingredient (such as 2% niacinamide) doesn’t guarantee performance because stability, formulation, packaging, and delivery systems determine how much actually reaches your skin.
    • “Peeling gels remove large amounts of dead skin”: the solid mass formed when rubbing peeling gels are in large part the product itself reacting with oils on your skin rather than quite that much skin being removed.
    • “Hyaluronic acid can hold 1,000 times its weight in water”: there’s no reliable evidence supporting this claim, and experimental analysis suggests hyaluronic acid binds roughly 40–85% of its weight in water instead.
    • “Hyaluronic acid dries out your skin if you don’t use a moisturizer on top”: humectants like hyaluronic acid don’t pull water out of your skin, because hydrogen bonds only work at extremely short distances.
    • “Hyaluronic acid must be applied to damp skin to work properly”: serums and moisturizers already contain large amounts of water, so applying them to damp skin doesn’t significantly change hydration results.

    For more on each of these, plus a short discussion of the cognitive biases involved, enjoy:

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    Want to learn more?

    You might also like:

    Skincare “Scams” That Are Actually Very Recommendable

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  • Not All Peptides Are Equal (So, Which Are Worth the Hype?)

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    Dr. Shereene Idriss, dermatologist, explains:

    Peptides to peptides

    Peptides are short chains of amino acids that (amongst other functions) act as messengers to your cells, telling them to do specific things like boost collagen, calm inflammation, or brighten skin.

    These include:

    • Signal peptides: stimulate collagen and elastin (e.g. matrixyl, palmitoyl pentapeptide).
    • Carrier peptides: deliver metals like copper or manganese to aid repair.
    • Enzyme-inhibiting peptides: slow down collagen/elastin breakdown (e.g. tripeptide-1).
    • Neurotransmitter-inhibiting peptides: reduce muscle activity to soften expression lines (e.g. argireline/acetyl hexapeptide-8).
    • Specialty peptides: target brightening (e.g. hexapeptide-2) or barrier repair.

    Of those, Dr. Idriss says that these ones are worth the hype (and why):

    • Signal peptides like matrixyl: tried-and-true for firmness and plumpness.
    • Copper peptides: aid repair and overall skin health.
    • Argireline: softer alternative to Botox for fine lines.
    • Hexapeptide-2: gentle brightening when paired with vitamin C.

    In contrast, she recommends against anything with vague “peptide blends” on labels with no clear function.

    In short, she advises that while peptides are not miracle fixes, they can be powerful if chosen wisely and used consistently. She further recommends that we always ask which peptide and what’s the goal—whether it’s collagen support, wrinkle softening, brightening, barrier repair, or something else.

    For more on all of this plus some product-specific suggestions, enjoy:

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    Want to learn more?

    You might also like:

    Are Collagen Molecules Too Big To Be Absorbed?

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  • Psychoactive Drugs Are Having a Moment. The FDA Will Soon Weigh In.

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    Lori Tipton is among the growing number of people who say that MDMA, also known as ecstasy, saved their lives.

    Raised in New Orleans by a mother with untreated bipolar disorder who later killed herself and two others, Tipton said she endured layers of trauma that eventually forced her to seek treatment for crippling anxiety and hypervigilance. For 10 years nothing helped, and she began to wonder if she was “unfixable.”

    Then she answered an ad for a clinical trial for MDMA-assisted therapy to treat post-traumatic stress disorder. Tipton said the results were immediate, and she is convinced the drug could help a lot of people. But even as regulators weigh approval of the first MDMA-based treatment, she’s worried that it won’t reach those who need it most.

    “The main thing that I’m always concerned about is just accessibility,” the 43-year-old nonprofit project manager said. “I don’t want to see this become just another expensive add-on therapy for people who can afford it when people are dying every day by their own hand because of PTSD.”

    MDMA is part of a new wave of psychoactive drugs that show great potential for treating conditions such as severe depression and PTSD. Investors are piling into the nascent field, and a host of medications based on MDMA, LSD, psychedelic mushrooms, ketamine, the South American plant mixture ayahuasca, and the African plant ibogaine are now under development, and in some cases vying for approval by the Food and Drug Administration.

    Proponents hope the efforts could yield the first major new therapies for mental illness since the introduction of modern antidepressants in the 1980s. But not all researchers are convinced that their benefits have been validated, or properly weighed against the risks. And they can be difficult to assess using traditional clinical trials.

    The first MDMA-assisted assisted therapy appeared to be on track for FDA approval this August, but a recent report from an independent review committee challenged the integrity of the trial data from the drug’s maker, Lykos Therapeutics, a startup founded by a psychedelic research and advocacy group. The FDA will convene a panel of independent investigators on June 4 to determine whether to recommend the drug’s approval.

    Proponents of the new therapies also worry that the FDA will impose treatment protocols, such as requiring multiple trained clinicians to monitor a patient for extended periods, that will render them far too expensive for most people.

    Tipton’s MDMA-assisted therapy included three eight-hour medication sessions overseen by two therapists, each followed by an overnight stay at the facility and an integration session the following day.

    “It does seem that some of these molecules can be administered safely,” said David Olson, director of the University of California-Davis Institute for Psychedelics and Neurotherapeutics. “I think the question is can they be administered safely at the scale needed to really make major improvements in mental health care.”

    Breakthrough Therapies?

    Psychedelics and other psychoactive substances, among the medicines with the oldest recorded use, have long been recognized for their potential therapeutic benefits. Modern research on them started in the mid-20th century, but clinical trial results didn’t live up to the claims of advocates, and they eventually got a bad name both from their use as party drugs and from rogue CIA experiments that involved dosing unsuspecting individuals.

    The 1970 Controlled Substances Act made most psychoactive drugs illegal before any treatments were brought to market, and MDMA was classified as a Schedule 1 substance in 1985, which effectively ended any research. It wasn’t until 2000 that scientists at Johns Hopkins University were granted regulatory approval to study psilocybin anew.

    Ketamine was in a different category, having been approved as an anesthetic in 1970. In the early 2000s, researchers discovered its antidepressant effects, and a ketamine-based therapy, Spravato, received FDA approval in 2019. Doctors can also prescribe generic ketamine off-label, and hundreds of clinics have sprung up across the nation. A clinical trial is underway to evaluate ketamine’s effectiveness in treating suicidal depression when used with other psychiatric medications.

    Ketamine’s apparent effectiveness sparked renewed interest in the therapeutic potential of other psychoactive substances.

    They fall into distinct categories: MDMA is an entactogen, also known as an empathogen, which induces a sense of connectedness and emotional communion, while LSD, psylocibin, and ibogaine are psychedelics, which create altered perceptual states. Ketamine is a dissociative anesthetic, though it can produce hallucinations at the right dose.

    Despite the drugs’ differences, Olson said they all create neuroplasticity and allow the brain to heal damaged neural circuits, which imaging shows can be shriveled up in patients with addiction, depression, and PTSD.

    “All of these brain conditions are really disorders of neural circuits,” Olson said. “We’re basically looking for medicines that can regrow these neurons.”

    Psychedelics are particularly good at doing this, he said, and hold promise for treating diseases including Alzheimer’s.

    A number of psychoactive drugs have now received the FDA’s “breakthrough therapy” designation, which expedites development and review of drugs with the potential to treat serious conditions.

    But standard clinical trials, in which one group of patients is given the drug and a control group is given a placebo, have proven problematic, for the simple reason that people have no trouble determining whether they’ve gotten the real thing.

    The final clinical trial for Lykos’ MDMA treatment showed that 71% of participants no longer met the criteria for PTSD after 18 weeks of taking the drug versus 48% in the control group.

    A March report by the Institute for Clinical and Economic Review, an independent research group, questioned the company’s clinical trial results and challenged the objectivity of MDMA advocates who participated in the study as both patients and therapists. The institute also questioned the drug’s cost-effectiveness, which insurers factor into coverage decisions.

    Lykos, a public benefit company, was formed in 2014 as an offshoot of the Multidisciplinary Association for Psychedelic Studies, a nonprofit that has invested more than $150 million into psychedelic research and advocacy.

    The company said its researchers developed their studies in partnership with the FDA and used independent raters to ensure the reliability and validity of the results.

    “We stand behind the design and results of our clinical trials,” a Lykos spokesperson said in an email.

    There are other hazards too. Psychoactive substances can put patients in vulnerable states, making them potential victims for financial exploitation or other types of abuse. In Lykos’ second clinical trial, two therapists were found to have spooned, cuddled, blindfolded, and pinned down a female patient who was in distress.

    The substances can also cause shallow breathing, heart issues, and hyperthermia.

    To mitigate risks, the FDA can put restrictions on how drugs are administered.

    “These are incredibly potent molecules and having them available in vending machines is probably a bad idea,” said Hayim Raclaw of Negev Capital, a venture capital fund focused on psychedelic drug development.

    But if the protocols are too stringent, access is likely to be limited.

    Rachel del Dosso, a trauma therapist in the greater Los Angeles area who offers ketamine-assisted therapy, said she’s been following the research on drugs like MDMA and psilocybin and is excited for their therapeutic potential but has reservations about the practicalities of treatment.

    “As a therapist in clinical practice, I’ve been thinking through how could I make that accessible,” she said. “Because it would cost a lot for [patients] to have me with them for the whole thing.”

    Del Dosso said a group therapy model, which is sometimes used in ketamine therapy, could help scale the adoption of other psychoactive treatments, too.

    Artificial Intelligence and Analogs

    Researchers expect plenty of new discoveries in the field. One of the companies Negev has invested in, Mindstate Design Labs, uses artificial intelligence to analyze “trip reports,” or self-reported drug experiences, to identify potentially therapeutic molecules. Mindstate has asked the FDA to green-light a clinical trial of the first molecule identified through this method, 5-MeO-MiPT, also known as moxy.

    AlphaFold, an AI program developed by Google’s DeepMind, has identified thousands of potential psychedelic molecules.

    There’s also a lot of work going into so-called analog compounds, which have the therapeutic effects of hallucinogens but without the hallucinations. The maker of a psilocybin analog announced in March that the FDA had granted it breakthrough therapy status.

    “If you can harness the neuroplasticity-promoting properties of LSD while also creating an antipsychotic version of it, then that can be pretty powerful,” Olson said.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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