You Are the One You’ve Been Waiting For – by Dr. Richard Schwartz

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As self-therapy approaches go, the title here could be read two ways: as pop-psychology fluff, or a suggestion of something deeper. And, while written in a way to make it accessible to all, we’re happy to report the content consists of serious therapeutic ideas, presented clearly.

Internal Family Systems (IFS) is a large, internationally recognized, and popular therapeutic approach. It’s also an approach that lends itself quite well to self-therapy, as this book illustrates.

Dr. Schwartz kicks off by explaining not IFS, but the problem that it solves… We (most of us, anyway) have over the course of our lives tried to plug the gaps in our own unmet psychological needs. And, that can cause resentment, strain, and can even be taken out on others if we’re not careful.

The real meat of the book, however, is in its illustrative explanations of how IFS works, and can be applied by an individual. The goal is to recognize all the parts that make us who we are, understand what they need in order to be at peace, and give them that. Spoiler: most what they will need is just being adequately heard, rather than locked in a box untended.

One of the benefits of using this book for self-therapy, of course, is that it requires a lot less vulnerability with a third party.

But, speaking of which, what of these intimate relationships the subtitle of the book referenced? Mostly the benefits to such come from a “put your own oxygen mask on first” angle… but the book does also cover discussions between intimate partners, and approaches to love, including what the author calls “courageous love”.

Bottom line: this is a great book if you want to do some “spring-cleaning of the soul” and live a little more lightly as a result.

Click here to check out “You Are The One You’ve Been Waiting For” on Amazon today, and try out IFS for yourself!

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  • How the stress of playing chess can be fatal

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    The death of a chess player in the middle of a match at the world’s most prestigious competition may have shocked those who view the game as a relaxing pastime. Kurt Meier, 67, collapsed during his final match in the tournament and died in hospital later that day. But chess, like any other game or sport, can lead to an immense amount of stress, which can be bad for a competitor’s physical health too.

    We tend to associate playing sport or games with good health and well-being. And there are a countless number of studies showing playing games has an association with feeling happier. While this argument is true for recreational players, the story can be different for the elite, where success and failure are won and lost by the finest margins and where winning can mean funding and a future, and losing can mean poverty and unemployment. If this is the case, can being successful at a sport or game actually be bad for you?

    Competitive anxiety

    Elite competition can be stressful because the outcome is so important to the competitors. We can measure stress using a whole range of physiological indicators such as heart rate and temperature, and responses such as changes in the intensity of our emotions.

    Emotions provide a warning of threat. So if you feel that achieving your goal is going to be difficult, then expect to feel intense emotions. The leading candidate that signals we are experiencing stress is anxiety, characterised by thoughts of worry, fears of dread about performance, along with accompanying physiological responses such as increased heart rate and sweaty palms. If these symptoms are experienced regularly or chronically, then this is clearly detrimental to health.

    This stress response is probably not restricted to elite athletes. Intense emotions are linked to trying to achieve important goals and while it isn’t the only situation where it occurs, it is just very noticeable in sport.

    The causes of stress

    It makes more sense to focus on what the causes of stress are rather than where we experience it. The principle is that the more important the goal is to achieve, then the greater the propensity for the situation to intensify emotions.

    Emotions intensify also by the degree of uncertainty and competing, at whatever level of a sport, is uncertain when the opposition is trying its hardest to win the contest and also has a motivation to succeed. The key point is that almost all athletes at any level can suffer bouts of stress, partly due to high levels of motivation.

    A stress response is also linked to how performance is judged and reported. Potentially stressful tasks tend to be ones where performance is public and feedback is immediate. In chess – as with most sporting contests – we see who the winner is and can start celebrating success or commiserating failure as soon as the game is over.

    There are many tasks which have similar features. Giving a speech in public, taking an academic examination, or taking your driving test are all examples of tasks that can illicit stress. Stress is not restricted to formal tasks but can also include social tasks. Asking a potential partner for a date, hand in marriage, and meeting the in-laws for the first time can be equally stressful.

    Winning a contest or going on a date relate to higher-order goals about how we see ourselves. If we define ourselves as “being a good player” or “being attractive or likeable” then contrasting information is likely to associate with unpleasant emotions. You will feel devastated if you are turned down when asking someone out on a date, for instance, and if this was repeated, it could lead to reduced self-esteem and depression.

    The key message here is to recognise what your goals are and think about how important they are. If you want to achieve them with a passion and if the act of achieving them leads to intense and sometimes unwanted emotions, then it’s worth thinking about doing some work to manage these emotions.

    Andrew Lane, Professor in Sport and Learning, University of Wolverhampton

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

    The Conversation

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  • Fall Special

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    Some fall-themed advice…

    It is now, nominally at least, fall. We’re going to talk about the other kind of “fall” though, the kind that results in broken hips and more.

    If you’re thinking “not me; that happens to older more infirm people”, rest assured, it can and statistically probably will happen to you at some point. So, how to play the odds?

    First, be robust!

    We may not be able to make ourselves like children who bounce easily, but we also don’t have to crumble into dust at the slightest knock, either. There are two important ways we can start to make ourselves robust from the inside out, and they are simple: diet and exercise.

    “But I don’t have osteoporosis”—great! But osteoporosis is preceded by osteopenia, which is generally asymptomatic at first, and also if we’re not very careful about it, we will lose about 1% bone density per year from the age of about 35 onwards, with that rate of loss climbing sharply from the age of 50 onwards, and even more steeply in cases of untreated menopause.

    So in other words, don’t take your bone strength for granted; there’s a first time for everything, and you don’t want to find out the hard (and yet, dare we say it, brittle) way.

    Second, be dynamic!

    Be able to fall and get up safely. If your later life is going to be a triathlon of things you need to train for now, then being able to fall and get up safely should be at the top of the list.

    Being able to “deep squat” will help you a lot here, in being able to get up with minimal (or no) use of your hands. We shared a great instructional video about this last week.

    It also means that the more your lower body can still take your weight while your torso is closer to the ground (without your legs buckling and collapsing, for instance), the softer and gentler you’ll hit the floor if you do fall, because the final “drop” will be from a lower height.

    If at all possible, consider taking some classes of a martial art that involves safely falling—aikido is typically the softest and gentlest and is famously great for people of all ages, but judo or jujitsu will suffice if aikido isn’t available where you are. You don’t have to get a black belt (unless you want to), and any decent instructor will be happy to guide you through the basics of safely falling and then send you on your merry way, if that’s all you wanted.

    The benefits of this are twofold:

    • Obviously, if you fall, you will have better technique and thus be less likely to incur injury
    • As you are falling, you will be less afraid, and thus less likely to tense up mid-fall (tensing up will exacerbate any falling injury)

    Click here to find an aikido teacher near you (you can search by country, state, and city)

    Third, be balanced!

    Spending even just a few minutes each day working on your balance can go a long way.

    Standing on one leg (and then the other) is a very good obvious starting point. Please, do so safely. The shower is not the best place to take up this practice, for instance. A nice safe grassy area is great. Your carpeted living room or bedroom is next-best.

    Another great approach is the practice of bāguàzhǎng circle-walking.

    Bāguà is tai chi’s lesser-known cousin, and those arts are two of the three main schools of wǔdāngquán. But, fear not, you don’t have to don orange robes and live atop the Wudang mountains to get what you need in this case.

    To give a text-based summary: bāguàzhǎng circle-walking involves walking in a small circle, with a low center of gravity, moving one’s weight very purposefully from one leg to the other, keeping complete stability the whole time that one is (often!) on one leg.

    Once you get good at this, you’ll see that this is essentially a super-enhanced version of the “standing on one leg” exercise, because it’s about keeping balance while on one leg, and/but while moving also.

    Naturally, if you do get good at this, you’ll be very unlikely to fall in the first place.

    Here’s a visual primer. This video will show the basic footwork, and the video that follows it (it’ll prompt you if you want to watch it) shows how to bring it up to a standard walking speed, without losing fluidity of movement:

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  • Saunas: Health Benefits (& Caveats)

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    The Heat Is On

    In Tuesday’s newsletter, we asked you your (health-related) opinion on saunas, and got the above-depicted, below-described, set of responses:

    • About 53% said it is “a healthful activity with many benefits”
    • About 25% said it is “best avoided; I feel like I’m dying in there”
    • About 12% said “it feels good and therefore can’t be all bad”

    So what does the science say?

    The heat of saunas carries a health risk: True or False?

    False, generally speaking, for any practical purposes. Of course, anything in life comes with a health risk, but statistically speaking, your shower at home is a lot more dangerous than a sauna (risk of slipping with no help at hand).

    It took a bit of effort to find a paper on the health risks of saunas, because all the papers on PubMed etc coming up for those keywords were initially papers with “reduces the risk of…”, i.e. ways in which the sauna is healthy.

    However, we did find one:

    ❝Contraindications to sauna bathing include unstable angina pectoris, recent myocardial infarction, and severe aortic stenosis.

    Sauna bathing is safe, however, for most people with coronary heart disease with stable angina pectoris or old myocardial infarction.

    Very few acute myocardial infarctions and sudden deaths occur in saunas, but alcohol consumption during sauna bathing increases the risk of hypotension, arrhythmia, and sudden death, and should be avoided. ❞

    ~ Dr. Matti Hannuksela & Dr. Samer Ellahham

    Source: Benefits and risks of sauna bathing

    So, very safe for most people, safe even for most people with heart disease, but there are exceptions so check with your own doctor of course.

    And drinking alcohol anywhere is bad for the health, but in a sauna it’s a truly terrible idea. As an aside, please don’t drink alcohol in the shower, either (risk of slipping with no help at hand, and this time, broken glass too).

    On the topic of it being safe for most people’s hearts, see also:

    Beneficial effects of sauna bathing for heart failure patients

    As an additional note, those who have a particular sensitivity to the heat, may (again please check with your own doctor, as your case may vary) actually benefit from moderate sauna use, to reduce the cardiovascular strain that your body experiences during heatwaves (remember, you can get out of a sauna more easily than you can get out of a heatwave, so for many people it’s a lot easier to do moderation and improve thermoregulatory responses):

    Passive heat therapy: a promising preventive measure for people at risk of adverse health outcomes during heat extremes

    Sauna usage can bring many health benefits: True or False?

    True! Again, at least for most people. As well as the above-discussed items, here’s one for mortality rates in healthy Finnish men:

    Sauna bathing and mortality risk: unraveling the interaction with systolic blood pressure in a cohort of Finnish men

    Not only that, also…

    ❝The Finnish saunas have the most consistent and robust evidence regarding health benefits and they have been shown to decrease the risk of health outcomes such as hypertension, cardiovascular disease, thromboembolism, dementia, and respiratory conditions; may improve the severity of musculoskeletal disorders, COVID-19, headache and flu, while also improving mental well-being, sleep, and longevity.

    Finnish saunas may also augment the beneficial effects of other protective lifestyle factors such as physical activity.

    The beneficial effects of passive heat therapies may be linked to their anti-inflammatory, cytoprotective and anti-oxidant properties and synergistic effects on neuroendocrine, circulatory, cardiovascular and immune function.

    Passive heat therapies, notably Finnish saunas, are emerging as potentially powerful and holistic strategies to promoting health and extending the healthspan in all populations. ❞

    ~ Dr. Jari Laukkanen & Dr. Setor Kunutsor

    Source: The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna

    (the repeated clarification of “Finnish sauna” is not a matter of fervent nationalism, by the way, but rather a matter of disambiguating it from Swedish sauna, which has some differences, most notably a lack of steam)

    That reminds us: in Scandinavia, it is usual to use a sauna naked, and in Finland in particular, it is a common social activity amongst friends, coworkers, etc. In the US, many people are not so comfortable with nudity, and indeed, many places that provide saunas, may require the wearing of swimwear. But…

    Just one problem: if you’re wearing swimwear because you’ve just been swimming in a pool, you now have chlorinated water soaked into your swimwear, which in the sauna, will become steam + chlorine gas. That’s not so good for your health (and is one reason, beyond tradition and simple normalization, for why swimwear is usually not permitted in Finnish saunas).

    Want to read more?

    You might like our previous main feature,

    Turning Up The Heat Against Diabetes & Alzheimer’s ← you guessed it, sauna may be beneficial against these too

    Take care!

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  • But First, Inner Peace – by Case Kenny
  • Trout vs Haddock – Which is Healthier?

    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.

    Our Verdict

    When comparing trout to haddock, we picked the trout.

    Why?

    It wasn’t close.

    In terms of macros, trout has more protein and more fat, although the fat is mostly healthy (some saturated though, and trout does have more cholesterol). This category could be a win for either, depending on your priorities. But…

    When it comes to vitamins, trout has a lot more of vitamins A, B1, B2, B3, B5, B6, B12, C, D, and E, while haddock is not higher in any vitamins.

    In the category of minerals, trout has more calcium, copper, iron, magnesium, potassium, and zinc, while haddock has slightly more selenium. Given that a 10oz portion of trout already contains 153% of the RDA of selenium, however, the same size portion of haddock having 173% of the RDA isn’t really a plus for haddock (especially as selenium can cause problems if we get too much). Oh, and haddock is also higher in sodium, but in industrialized countries, most people most of the time need less of that, not more.

    On balance, the overwhelming nutritional density of trout wins the day.

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild Caught: It Makes Quite A Difference!

    Take care!

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  • There are ‘forever chemicals’ in our drinking water. Should standards change to protect our health?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Today’s news coverage reports potentially unsafe levels of “forever chemicals” detected in drinking water supplies around Australia. These include human-made chemicals: perfluorooctane sulfonate (known as PFOS) and perflurooctanic acid (PFOA). They are classed under the broader category of per- and polyfluoroalkyl substances or PFAS chemicals.

    The contaminants found in our drinking water are the same ones United States authorities warn can cause cancer over a long period of time, with reports warning there is “no safe level of exposure”.

    In April, the US Environmental Protection Agency (USEPA) sent shock waves through the water industry around the world when it announced stricter advice on safe levels of PFOS/PFOA in drinking water. This reduced limits considered safe in supplies to zero and gave the water industry five years to meet legally enforceable limits of 4 parts per trillion.

    So, should the same limits be enforced here in Australia? And how worried should we be that the drinking in many parts of Australia would fail the new US standards?

    What are the health risks?

    Medical knowledge about the human health effects of PFOS/PFOA is still emerging. An important factor is the bioaccumulation of these chemicals in different organs in the body over time.

    Increased exposure of people to these chemicals has been associated with several adverse health effects. These include higher cholesterol, lower birth weights, modified immune responses, kidney and testicular cancer.

    It has been very difficult to accurately track and measure effects of different levels of PFAS exposure on people. People may be exposed to PFAS chemicals in their everyday life through waterproofing of clothes, non-stick cookware coatings or through food and drinking water. PFAS can also be in pesticides, paints and cosmetics.

    The International Agency for Research on Cancer (on behalf of the World Health Organization) regards PFOA as being carcinogenic to humans and PFOS as possibly carcinogenic to humans.

    child at water fountain outdoors
    Is our drinking water safe? What about long-term risks? Volodymyr TVERDOKHLIB/Shutterstock

    Our guidelines

    Australian drinking water supplies are assessed against national water quality standards. These Australian Drinking Water Guidelines are continuously reviewed by industry and health experts that scan the international literature and update them accordingly.

    All city and town water supplies across Australia are subject to a wide range of physical and chemical water tests. The results are compared to Australian water guidelines.

    Some tests relate to human health considerations, such as levels of lead or bacteria. Others relate to “aesthetic” considerations, such as the appearance or taste of water. Most water authorities across Australia make water quality information and compliance with Australian guidelines freely available.

    What about Australian PFOS and PFOA standards?

    These chemicals can enter our drinking water system from many potential sources, such as via their use in fire-fighting foams or pesticides.

    According to the Australian Drinking Water Guidelines, PFOS should not exceed 0.07 micrograms per litre in drinking water. And PFOA should not exceed 0.56 micrograms per litre. One microgram is equivalent to one part per billion.

    The concentration of these chemicals in water is incredibly small. And much of the advice on their concentration is provided in different units. Sometimes in micrograms or nannograms. The USEPA uses parts per trillion.

    In parts per trillion (ppt) the Australian Guidelines for PFOS is 70 ppt and PFOA is 560 ppt. The USEPA’s new maximum contaminant levels (enforceable levels) are 4 ppt for both PFOS and also PFOA. Previous news reports have pointed out Australian guidelines for these chemicals in drinking water are up to 140 times higher than the USEPA permits.

    Yikes! That seems like a lot

    Today’s news report cites PFOS and PFOA water tests done at many different water supplies across Australia. Some water samples did not detect either chemicals. But most did, with the highest PFOS concentration 15.1–15.6 parts per trillion from Glenunga, South Australia. The highest PFOA concentration was reported from a small water supply in western Sydney, where it was detected at 5.17–9.66 parts per trillion.

    Australia and the US are not alone. This is an enormous global problem.

    One of the obvious challenges for the Australian water industry is that current water treatment processes may not be effective at removing PFOS or PFOA. The Australian Drinking Water Guidelines provide this advice:

    Standard water treatment technologies including coagulation followed by physical separation, aeration, chemical oxidation, UV irradiation, and disinfection have little or no effect on PFOS or PFOA concentrations.

    Filtering with activated carbon and reverse osmosis may remove many PFAS chemicals. But no treatment systems appear to be completely effective at their removal.

    Removing these contaminants might be particularly difficult for small regional water supplies already struggling to maintain their water infrastructure. The NSW Auditor General criticised the planning for, and funding of, town water infrastructure in regional NSW back in 2020.

    Where to from here?

    The Australian water industry likely has little choice but to follow the US lead and address PFOS/PFAS contamination in drinking water. Along with lower thresholds, the US committed US$1 billion to water infrastructure to improve detection and water treatment. They will also now require:

    Public water systems must monitor for these PFAS and have three years to complete initial monitoring (by 2027) […]

    As today’s report notes, it is very difficult to find any recent data on PFOS and PFOA in Australian drinking water supplies. Australian regulators should also require ongoing and widespread monitoring of our major city and regional water supplies for these “forever chemicals”.

    The bottom line for drinking tap water is to keep watching this space. Buying bottled water might not be effective (2021 US research detected PFAS in 39 out of 100 bottled waters). The USEPA suggests people can reduce PFAS exposure with measures including avoiding fish from contaminated waters and considering home filtration systems.

    Correction: this article previously listed the maximum Australian Drinking Water Guidelines PFOA level as 0.056 micrograms per litre. The figure has been updated to show the correct level of 0.56 micrograms per litre.

    Ian A. Wright, Associate Professor in Environmental Science, Western Sydney University

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

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  • We looked at over 166,000 psychiatric records. Over half showed people were admitted against their will

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    Picture two people, both suffering from a serious mental illness requiring hospital admission. One was born in Australia, the other in Asia.

    Hopefully, both could be treated on a voluntary basis, taking into account their individual needs, preferences and capacity to consent. If not, you might imagine they should be equally likely to receive treatment against their will (known colloquially as being “sectioned” or “scheduled”).

    However, our research published in British Journal of Psychiatry Open suggests this is not the case.

    In the largest study globally of its kind, we found Australians are more likely to be treated in hospital for their acute mental illness against their will if they are born overseas, speak a language other than English or are unemployed.

    What we did and what we found

    We examined more than 166,000 episodes of voluntary and involuntary psychiatric care in New South Wales public hospitals between 2016 and 2021. Most admissions (54%) included at least one day of involuntary care.

    Being brought to hospital via legal means, such as by police or via a court order, was strongly linked to involuntary treatment.

    While our study does not show why this is the case, it may be due to mental health laws. In NSW, which has similar laws to most jurisdictions in Australia, doctors may treat a person on an involuntary basis if they present with certain symptoms indicating serious mental illness (such as hallucinations and delusions) which cause them to require protection from serious harm, and there is no other less-restrictive care available. Someone who has been brought to hospital by police or the courts may be more likely to meet the legal requirement of requiring protection from serious harm.

    The likelihood of involuntary care was also linked to someone’s diagnosis. A person with psychosis or organic brain diseases, such as dementia and delirium, were about four times as likely to be admitted involuntarily compared to someone with anxiety or adjustment disorders (conditions involving a severe reaction to stressors).

    However, our data suggest non-clinical factors contribute to the decision to impose involuntary care.

    Compared with people born in Australia, we found people born in Asia were 42% more likely to be treated involuntarily.

    People born in Africa or the Middle East were 32% more likely to be treated this way.

    Overall, people who spoke a language other than English were 11% more likely to receive involuntary treatment compared to those who spoke English as their first language.

    Some international researchers have suggested higher rates of involuntary treatment seen in people born overseas might be due to higher rates of psychotic illness. But our research found a link between higher rates of involuntary care in people born overseas or who don’t speak English regardless of their diagnosis.

    We don’t know why this is happening. It is likely to reflect a complex interplay of factors about both the people receiving treatment and the way services are provided to them.

    People less likely to be treated involuntarily included those who hold private health insurance, and those referred through a community health centre or outpatients unit.

    Our findings are in line with international studies. These show higher rates of involuntary treatment among people from Black and ethnic minority groups, and people living in areas of higher socioeconomic disadvantage.

    A last resort? Or should we ban it?

    Both the NSW and Australian mental health commissions have called involuntary psychiatric care an avoidable harm that should only be used as a last resort.

    Despite this, one study found Australia’s rate of involuntary admissions has increased by 3.4% per year and it has one of the highest rates of involuntary admissions in the world.

    Involuntary psychiatric treatment is also under increasing scrutiny globally.

    When Australia signed up to the UN Convention on the Rights of Persons with Disabilities, it added a declaration noting it would allow for involuntary treatment of people with mental illness where such treatments are “necessary, as a last resort and subject to safeguards”.

    However, the UN has rejected this, saying it is a fundamental human right “to be free from involuntary detention in a mental health facility and not to be forced to undergo mental health treatment”.

    Others question if involuntary treatment could ever be removed entirely.

    Where to from here?

    Our research not only highlights concerns regarding how involuntary psychiatric treatment is implemented, it’s a first step towards decreasing its use. Without understanding how and when it is used it will be difficult to create effective interventions to reduce it.

    But Australia is still a long way from significantly reducing involuntary treatment.

    We need to provide more care options outside hospital, ones accessible to all Australians, including those born overseas, who don’t speak English, or who come from disadvantaged communities. This includes intervening early enough that people are supported to not become so unwell they end up being referred for treatment via police or the criminal justice system.

    More broadly, we need to do more to reduce stigma surrounding mental illness and to ensure poverty and discrimination are tackled to help prevent more people becoming unwell in the first place.

    Our study also shows we need to do more to respect the autonomy of someone with serious mental illness to choose if they are treated. That’s whether they are in NSW or other jurisdictions.

    And legal reform is required to ensure more states and territories more fully reflect the principal that people who have the capacity to make such decisions should have the right to decline mental health treatment in the same way they would any other health care.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Amy Corderoy, Medical doctor and PhD candidate studying involuntary psychiatric treatment, School of Psychiatry, UNSW Sydney

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

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