Showing posts with label mental health. Show all posts
Showing posts with label mental health. Show all posts

Friday, July 24, 2026

A Time to Gather (Bruce Feiler)

 

A while ago I decided I needed to re-read more often. Each month I pick a book that is worth re-reading. This month I was to re-read The Ritual Effect, but this book came up in my e-book holds at the library so I decided to read it instead. It was well-worth it and a good companion to The Ritual Effect. 

I really like this author. I put a couple more of his books on hold.

The first few chapters were about rituals we go through in life: birth rituals, entering adulthood, marriage, divorce...and of course, death. I read the death chapter while at my Auntie Shirley's building. I was waiting for her to arrive back at the senior's home from the hospital. I went down to the chapel where it was quiet and read there. They had a table set up with pictures of people who had passed away over the past six months (or maybe it was a year. I can't recall). Anyway, it was a weird mash up of coincidences to be reading about death outside a Catholic chapel with pictures and birth and death dates of all the people from that home. 

Notes:

- p. 229 Rituals are a means of collective time travel. And there's no better place to begin those trips than from our original home: nature.

- p. 250 When times are easy and there's plenty to go around, individuals can go it alone. But when conditions are harsh and life is tenuous, it takes a team sworn to reciprocity to keep life going forward (actually from Braiding Sweetgrass).

p. 260 What distinguishes ritual from routine and habit:

  • Rituals are intentional, symbolic, elevated actions
  • Routines are intentional, repeated actions.
  • Habits are automatic, repeated actions
Chapter 12 was called The Garden of Lost Children all about rituals around pregnancy loss - miscarriage, stillborn births, death of children and even abortions. He had a lot of information about stillborn children - which of course, really touched me. I had a stillborn baby in 2007. She would be 19 this year! 
  • p. 335 Apparently, King Tut (Tutankhamen) was buried with two stillborn baby girls. ...largely because Carter kept it secret. p. 338 In 1978, the two mummies were x-rayed and discovered to be stillborn girls who had died at twenty-four and thirty-six weeks. They had congenital abnormalities related to spina bifida that are consistent with inbreeding - Tutankhamen's parents were biological siblings, which explains his twisted spine, elongated skull, and club foot; his wife was his half sister. In 2001, The British medical historian Geoffrey Chamberlain argued that the mummies were identical girls who suffered from twin-to-twin transfusion syndrome - the same condition the author and his wife and been warned about - which led to their premature deaths.
  • p. 338 I met a woman who every year on the anniversary of her abortion would make a meal that her child would have liked at that age - in the early years it was juice boxes and candy necklaces, in the teenage years it was hamburgers and french fries. She would knit a red cap, place a bib on the statue, and serve a meal. It was an ocean of love.
  • p. 340 Irish traditions around baby deaths - they would bury corpses under the roofs of churches, a practice known as eaves-drop burials, so that dripping water might stealthily baptize their unprotected children
  • p. 343 Many of the rituals around child death are done in a group. There's so much shame around losing a child. The only medicine strong enough to counter that pain is the bllessings of not being alone.
  • p. 344 In the 2000s, scholars released studies showing that parents who see, hold, sniff, dress, kiss, and comfort their stillborn children have better mental health outcomes than those denied the privilege.
  • p. 346 As Cheryl Haggard observed (started an organization called Now I Lay Me Down to Sleep, a nonprofit that offers free, professional remembrance photos to families that have lost a child), "Some may look at us and think we photograph dead or dying babies, my perspective is: We don't photograph death, we capture love. And the love between a parent and a child can never be broken."
  • Chapter 13 is called A Moment of Hope and is all about cleansing rituals (water or oil....if only the author knew about our temples) and renewing rituals (again....this made me think of our temple). It also talked about "potlatches"....a ritual where people give all they have collected to those less fortunate (hello law of consecration?)
  • Interesting podcast to check out: Shame Pinata: Creating Rites of Passage for Real-Life Transitions
  • p. 383 Rituals connect us; the correct imbalances among us; they celebrate our loftiest moments; they chronicle our deepest aspirations. But mostly they make us feel at home. As Thomas Hovenden captured in another moment of national crises, they replace our grief over broken home ties with a vision of ties that bind.
P. 393 How to design your own rituals: 
  • 1. Reverence: Do what makes you feel at home. Identify what you're most missing from home  - whether that's safety, empathy, love, or joy - and design a ritual with that goal in mind
  • 2. Context: Identify your tension; define your intention. It must address the underlying uncertainty, fluidity and instability in the group; and provide comfort, relief, and support for that volatility. Ask, "What is our pain point? What is the tension, transition, or turbulence that we're experiencing?" Then, "What intention matches that tension?"
    • A = agency (what we do, make, or create; our me story)
    • B = belonging (our relationships, friends, loved ones, and colleagues; our we story)
    • C = cause (a calling, mission, or purpose, our thee story)
  • 3. Options: off-the-shelf or do-it-yourself, big or small, sacred space or third space.
  • 4. Pointers: The four somethings (old, new, borrowed, you)
  • 5. Instructions: boundaries, stakes, compromise, empathy, hope 
    • draw a boundary that defines the sacred space
    • articulate the stakes
    • compromise-rehearse on something important
    • create and atmosphere of empathy
    • end with a moment of hope


  • p. 400 Rituals work in times of change because they titrate change. They work in times of social upheaval because they modulate social upheaval. They work in times of religious flux because the bridge the religious, the irreligious, the spiritual, and the I'm not religious but I'm spiritual.
  • Rituals work because they are acts. They are values lived out loud. As the old adage goes, it's easier to act oneself into a new way of thinking than to think oneself into a new way of acting. A genius of ritual is that it's an old way of acting that leads to a new way of thinking.
  • Rituals work because they are shared. Our earliest ancestors shouted, waved sticks, and stamped their feet in unison to signal to predators that they were more powerful together than they were apart; our latest brain researchers have shown that when we sing, dance, eat, or work together, not only do our bodies synchronize, but our feelings do, too. To be in union is to become a union; to be in a group is to become a groupkeeper.
  • Rituals work because they are unnecessary. We live in a stranglehold of necessities, with deadening schedules, dulling routines, and draining obligations. Rituals are the unnecessities that unyoke those necessities - they upend schedules, disrupt routines, sideline obligations. They force us to focus on what Keats deemed our "negative capability," the ability to be in "uncertainties, Mysteries, doubts" without reflexively grasping for reason or explanation.
  • Finally, rituals work because they are portable, replicable versions or home. "The ache for home lives in all of us," Maya Angelou said, "The safe place where we can go as we are." Today we need that safe space more than ever - for morale making, for meaning making, for memory making.




Goodreads says:


At a time when our shared humanity is under threat and traditional life rituals are losing favor, one of our great decoders of human connection chronicles the astonishing rise of reinvented life rituals around the world and offers a blueprint for restoring togetherness.

It’s easy to be overwhelmed by the sharp decline in the types of life rituals that have been the tentpoles of family and community life since time immemorial. Birth rituals have plummeted, as have comings-of-age. Fewer than half of Americans are married today; only one in three is buried. “It took us ten thousand years to establish cultural norms around how we mark collective life transitions,” writes Bruce Feiler. “It took us fifty years to dismantle them.” We have clearly entered what Feiler calls a “celebration recession.” Can this threat to society be reversed? 

Feiler wanted to find out. As he did with his groundbreaking series Walking the Bible, Feiler went on a round-the-world ritual road trip, attending—and participating in—life rituals in sixteen countries on six continents. These rarely seen spectacles include an adolescent tooth filing in Bali, a mass baptism in the Vatican, and a tribal bride price negotiation in South Africa. He witnessed six weddings in a day in Las Vegas and ten funerals in a week in Ireland.

As he did with Life Is in the Transitions, Feiler also gathered the stories of a hundred ritual designers in twenty-six countries, including a Pentecostal priest in Nigeria who started a fertility circle, the creator of the Purple Pundit Project in New Jersey who leads LGBTQ+ Hindu weddings, and the founder of an app in Canada that helps “create your own rites of passage.”

What Feiler emerged with is a literary achievement, at once a great adventure story in the tradition of Sebastian Junger and Cheryl Strayed; a richly reported sociological portrait in the vein of Robert Putnam and Barbara Ehrenreich; and a conversation-shaping piece of social commentary in the mode of David Brooks and Jonathan Haidt.

Far from a ritual recession, we are in the midst of a  ritual renaissance, one that our outdated radar screens have failed to pick up. Fed up with top-down life rituals, everyday people are reimagining rituals at a pace unseen in human history. From boomers to Gen Z and boosted by social media, this new movement is reviving life rituals for a new century and building thriving communities in the process.

From a master storyteller on the trail of an urgent, untold story, what Feiler has created is a hopeful field guide to modern ritual; a tool kit for infusing collective meaning into our lives; and, perhaps, a framework for repairing our homesick world.

Sunday, May 31, 2026

Feeling Good (David Burns)

 


This was good. I especially liked the ideas for strategies to work on cognitive distortions.

Goodreads says:

The good news is that anxiety, guilt, pessimism, procrastination, low self-esteem, and other "black holes" of depression can be cured without drugs. In Feeling Good, eminent psychiatrist, David D. Burns, M.D., outlines the remarkable, scientifically proven techniques that will immediately lift your spirits and help you develop a positive outlook on life. Now, in this updated edition, Dr. Burns adds an All-New Consumer′s Guide To Anti-depressant Drugs as well as a new introduction to help answer your questions about the many options available for treating depression.

- Recognise what causes your mood swings
- Nip negative feelings in the bud
- Deal with guilt
- Handle hostility and criticism
- Overcome addiction to love and approval
- Build self-esteem
- Feel good everyday

Saturday, May 23, 2026

Joyful Anyway (Kate Bowler)

 



When I heard about this book, I had to go buy it right away. It was just what I was looking for. My word of the year for 2026 is shine, as in, "...this little light of mine, I'm gonna let it shine!" I have felt like there is so much that is hard. Education right now is a hard place. There is frustration with the government and teacher's rights, funding and growing misunderstandings with teachers and the government. My school is a hard place. We have had tragedy occur and despite many professing that we are one happy family, there is pettiness and cliques and heartache as fall out and I'm not sure how it'll get fixed. And then there are all the regular life struggles....but I'm supposed to feel joy, right? This book felt like a manual to finding that joy and showing it. 

Kate Bowler is a wise woman. This is a book I will read again and again until I really get it. I will read it again and again until I can really live it. I felt like a lot of this book was written like parables. They need pondering and time. There were a lot of great tidbits to grab and hold on to. I bet every story would speak differently to every person.

Goodreads says:

The bestselling author and Duke University professor discovers the true magic of it appears when we least expect it—and even if we don’t feel happy, we can be joyful, anyway.

Life aches. Joy is the cure.

After surviving a stage-four cancer diagnosis, Kate Bowler knew she was supposed to be grateful. Alive. Blessed. But she still ached—for more connection, more surprise, less resentment on an ordinary day.

So she went looking for joy. Not the toxic positivity kind. Not a 5-step plan. But the type that sneaks in unexpectedly, seemingly out of nowhere. A lemur sunbathing. A belly laugh at a funeral. A dive into the Atlantic with a shark wrangler.

In Joyful, Anyway, Bowler takes us on a hilarious and tender journey through big questions and small delights. With wry wit and deep honesty, she explores how joy can surprise us even in the middle of pain, boredom, and longing.

This is not a book about fixing your life. It is about how we can all find more—feel more—by making room for small extraordinary moments. 

For anyone who has ever felt stuck, who is achy for meaning, who feels undone by loss, who feels that joy is just out of reach, who wants, simply, to have more fun, Joyful Anyway is a delicious, insightful tour through the questions that sit in the deepest part of our souls. It proves that for every time we Is this it? Joy will there is more. 

Friday, May 15, 2026

The Gift of Not Belonging (Dr Rami Kaminski)

 


Very interesting! Good read for those who feel like they're neither an extrovert nor an introvert. Maybe you're an otrovert! 


I did the quiz. It said: 

You show moderate otrovert tendencies. You likely experience some emotional separation from group dynamics while still engaging socially. You might selectively connect with certain groups while maintaining distance from others. Your mixed profile suggests flexibility in how you relate to groups.

Goodreads says:

The first book to explore the distinct personality style of the otrovert — someone who lacks the communal impulse and does not fit in with any social group, regardless of its members — and to reveal all the advantages of being an otrovert and how otroverts contribute to the world.

If you were the kid who never wanted to go to summer camp, if you prefer spending time with friends one- on-one than going to parties, if you would rather forgo your vacation than travel with a tour group, and if you often engage in acts of silent rebellion against group norms and traditions, you are very likely an otrovert.

Dr Kaminski has been studying this personality style for over 30 years. He explains that, while otroverts enjoy deep and fulfilling one-on-one relationships, within groups they feel alienated, uncomfortable, and alone. Unlike introverts, who crave solitude and are easily drained by social interactions, otroverts can be quite gregarious and rarely tire from one-on-one socialising. And unlike loners, or people who have been marginalised based on their identity, otroverts are socially embraced and often popular — yet are unable to conform with what the group collectively thinks or cares about.

And therein lie the great gifts of being an otrovert. When you have no affinity for any particular group, your sense of self-worth is not conditioned on the group’s approval. And, best of all, you know no other way to think other than to think for yourself. The Gift of Not Belonging urges otroverts to embrace their unique gifts, and equips them with the knowledge and tools to thrive in a communal world.

Sunday, March 8, 2026

Set Boundaries, Find Peace (Nedra Glover Tawwab)

 


I've always had the view that boundaries were about being tough and it wasn't something I really valued as part of my personality. I have to re-think that now after reading this book. The truth is, in many aspects of my life, I'm pretty good at boundaries. This book opened up some new categories I hadn't really put much thought into before. Some of it I didn't agree with but there was a lot of new perspectives I hadn't considered. I never thought about boundaries with myself...think self-development! I think this book would be a great one for all obligers to read....and truthfully, I think we all have a little bit of obliger in us. I also really liked her suggestions on boundaries for social media/smart phones:

  • Limit overconsumption of online content to protect mental health (public interviews and her Instagram guidance emphasize reducing overwhelm).
  • Be intentional about how often and why you use social platforms.
  • Mute, unfollow, or block accounts that cause stress, comparison, or emotional harm (a frequent theme in her Instagram Q&As).
  • Set time boundaries around device use to support rest, presence, and emotional regulation.
  • Understand that social media isn’t “real life,” and protect your energy accordingly.



  • Goodreads says:.
    End the struggle, speak up for what you need, and experience the freedom of being truly yourself.

    Healthy boundaries. We all know we should have them–in order to achieve work/life balance, cope with toxic people, and enjoy rewarding relationships with partners, friends, and family. But what do “healthy boundaries” really mean–and how can we successfully express our needs, say “no,” and be assertive without offending others?

    Licensed counselor, sought-after relationship expert, and one of the most influential therapists on Instagram Nedra Glover Tawwab demystifies this complex topic for today’s world. In a relatable and inclusive tone, Set Boundaries, Find Peace presents simple-yet-powerful ways to establish healthy boundaries in all aspects of life. Rooted in the latest research and best practices used in cognitive behavioral therapy (CBT), these techniques help us identify and express our needs clearly and without apology–and unravel a root problem behind codependency, power struggles, anxiety, depression, burnout, and more.

    Monday, December 29, 2025

    Languishing (Corey Keyes)

     


    The subtitle (How to Feel Alive Again in a World That Wears Us Down) is what drew me to this book. It was a good end of year read. The author has a compelling story from his own life, is well researched and has some practical tips on how to add spark to your life so you're flourishing instead of languishing.


    His five vitamins of flourishing are:
    Learn: Create stories of self-growth
    Connect: Build warm and trusting relationships

    Transcend: Accept the inevitable plot twists of life
    Help: Find your purpose (even in the mundane)
    Play: Step out and have fun

     10/10 recommend! 

    I'm not sure how I found this book. I need to do a better job of keeping track of who recommends books. I think it must have been mentioned in other books I've read because he references a number of authors I'm familiar with like Adam Grant, Gretchen Rubin and others.

    Some [people] see things as they are and say why?
    I dream of things that never were and say, why not?
    - John F Kennedy (p. 226)


    Goodreads says:

    The Emory University sociologist who coined the term languishing—low-grade mental weariness that affects our self-esteem, relationships, and motivation—explores the rise of this phenomenon and presents a comprehensive guide to flourishing in a world that demands too much.


    If you’re muddling through the day in a fog, often forgetting why you walked into a room . . . 
    If you feel emotionally flattened, lacking the energy to socialize or feel joy in the small things . . . 
    If you feel an inner void—like something is missing, but you aren’t sure what . . . 

    Then this book is for you.

    Languishing—the state of mental weariness that erodes our self-esteem, motivation, and sense of meaning—can be easy to brush off as the new normal, especially since indifference is one of its symptoms. It’s not a synonym for depression and its attendant state of prolonged sadness. Languishers are more likely to feel out of control of their lives, uncertain about what they want from the future, and paralyzed when faced with decisions. Left unchecked, languishing not only impedes our daily functioning but is a gateway to serious mental illness and early mortality.

    Emory University sociologist Corey Keyes has spent his career studying the causes and costs of languishing—the neglected middle child of mental health. Now Keyes has written the first definitive book on the subject, examining the subtle complexities of languishing before deftly diagnosing the larger forces behind its the false promises of the self-help industrial complex, a global moment of intense fear and loss, and a failing healthcare system focused on treating rather than preventing illness.

    Ultimately, Keyes presents a groundbreaking approach to breaking the cycles keeping us stuck and finding a path to true flourishing. Unlike self-improvement systems offering quick-fix mood boosts, his framework focuses on functioning taking simple but powerful steps to hold our emotions loosely, becoming more accepting of ourselves and others, and carving out daily moments for the activities that create cycles of meaning, connection, and personal growth.

    Languishing is a must-read for anyone tempted to downplay feelings of demotivation and emptiness as they struggle to haul themselves through the day, and for those eager to build a higher tolerance for adversity and the pressures of modern life. We can expand our vocabulary—and, with it, our potential to flourish.

    Monday, December 1, 2025

    The Anxious Generation (Jonathan Haidt)

     



    Sometimes I hear people talk negatively about this book....that he doesn't really offer any real solutions or that he's catastrophizing. I, however, think he has a pretty compelling argument. I think I subconsciously keep choosing books like this because I want to be on my phone less. 

    I should probably do something to deal with the guilt about all the things I did wrong with my own kids and cell phones.....

    Some of his suggestions:
    1. No cell phones until middle school. (A basic phone watch should suffice until then, if necessary.)
    2. No SMART phones until high school.
    3. No social media until 16 (18 would be better, but the author acknowledges that might be hard to do.)
    4. More outside and free play.
    5. Parents should supervise their kids more vigilantly online, but way less in the real world. (Helicoptering and over-controlling are also affecting our kids' development in negative ways.)
    6. Schools should be entirely phone-free and provide phone lockers where kids can park their phones at the start of the day and pick them up at the end. There is plenty of evidence to suggest this can drastically improve focus during class as well as school culture. It's not enough to say kids can't have phones during class. Studies have shown that even having it put away in their bag to look at between classes still decreases attention and focus, and contributes to a toxic school culture.


    Goodreads says:

    A must-read for all parents: the generation-defining investigation into the collapse of youth mental health in the era of smartphones, social media, and big tech—and a plan for a healthier, freer childhood.

    “With tenacity and candor, Haidt lays out the consequences that have come with allowing kids to drift further into the virtual world . . . While also offering suggestions and solutions that could help protect a new generation of kids.” —Shannon Carlin, ,i>TIME, 100 Must-Read Books of 2024

    After more than a decade of stability or improvement, the mental health of adolescents plunged in the early 2010s. Rates of depression, anxiety, self-harm, and suicide rose sharply, more than doubling on many measures. Why?

    In The Anxious Generation, social psychologist Jonathan Haidt lays out the facts about the epidemic of teen mental illness that hit many countries at the same time. He then investigates the nature of childhood, including why children need play and independent exploration to mature into competent, thriving adults. Haidt shows how the “play-based childhood” began to decline in the 1980s, and how it was finally wiped out by the arrival of the “phone-based childhood” in the early 2010s. He presents more than a dozen mechanisms by which this “great rewiring of childhood” has interfered with children’s social and neurological development, covering everything from sleep deprivation to attention fragmentation, addiction, loneliness, social contagion, social comparison, and perfectionism. He explains why social media damages girls more than boys and why boys have been withdrawing from the real world into the virtual world, with disastrous consequences for themselves, their families, and their societies.

    Most important, Haidt issues a clear call to action. He diagnoses the “collective action problems” that trap us, and then proposes four simple rules that might set us free. He describes steps that parents, teachers, schools, tech companies, and governments can take to end the epidemic of mental illness and restore a more humane childhood.

    Haidt has spent his career speaking truth backed by data in the most difficult landscapes—communities polarized by politics and religion, campuses battling culture wars, and now the public health emergency faced by Gen Z. We cannot afford to ignore his findings about protecting our children—and ourselves—from the psychological damage of a phone-based life.


    Monday, October 13, 2025

    The Brain at Rest (Dr. Joseph Jebelli)

     

    I seem to be on a deep dive into rest and the importance of taking it easy. This book was a great addition to that quest.

    Chapter 1: How Overwork Is Literally Killing Us

    • Spend at least twenty minutes a day staring blankly into space. Try not to think about anything in particular; simply let your mind rest and wander, breathing slowly and deeply through your nose as your do. This is arguably the hardest way to rest because our society has indoctrinated us into believing it's a waste of time, but it's one of the best ways to activate your default network.
    • Try to step away from your normal routines and thoughts for at least a few minutes every day. Your mind needs intermittent breaks to refresh and stimulate default network activity. Don't worry about justifying it - you never need to justify your health. I snatch these precious moments just before getting on my bike in the morning, pausing to look at trees lining my street. 
    • In Poincare fashion, go for long walks and spend time sitting on public transport, staring out of the window. Sometimes, when I need inspiration, I take a bus to nowhere in particular.
    • If you have a bathtub, have more baths than showers. Besides being better for sore muscles and lowering your blood sugar levels, a bath lets your best thinking happen because it allows your mind ample space to roam. A bath before bed also improves your sleep, another period of high default network activity. Try including some soothing bath salts; I find they give me the best mental relief.
    Chapter 2: The Neuroscience of Work
    • Take regular, scheduled breaks throughout the day. Follow, for example, the Pomodoro Technique (25 minutes of work followed by a 5-minute break), which lowers your risk of burnout, allowing the brain to recover and restore its executive functions, thus maintaining a higher level of performance.
    • Try the time-blocking technique, where you simply divide your day into blocks of time, which prevents task-switching and multitasking (known productivity killers) and ensures focused effort on one thing at a time. This method harnesses your executive network's preference for structured tasks. By focusing on a single activity, you reduce cognitive overload and help your prefrontal cortex optimize task management.
    • Implement email rules - that is, set specific times for checking and responding to emails. This prevents consistent interruption and helps preserve focus on more important tasks. Ceaselessly checking your email fatigues the prefrontal cortex and depletes your executive network's resources for focused thinking and decision-making. It's like trying to walk a tightrope while someone keeps tugging on your rope from below, throwing you off-balance with each pull.
    • Establish criteria for accepting work meetings. Ask yourself, Is this meeting relevant? How long is it? Do I really need to be there? Then propose alternatives like email updates or condensed sessions to preserve time. Streamlining meetings helps your executive network enormously. When meetings are short and relevant, they make better use of our attention and working-memory capacities.
    Part 2 Rest
    Chapter 3: Mind Wandering
    Practical tips to help your mind wander:
    • Try a technique called positive constructive daydreaming (PCD) which involves tempting yourself into a controlled fantasy, helping your mind wander and thus engage your default network. For example, imagine it is one year from now and you're living the life you want, or imagine yourself in an earthly paradise. This intention kind of mind wandering, as opposed to the unintentional kind we often slip into, may provide even more protection from stress and anxiety, according to a recent study by the American Psychological Association - and this is especially true if we find what we're thinking about particularly interesting. So the next time you feel guilty for wandering off from work to muse about the fact that whale song can be used to map the ocean floor, or that there are 4 quadrillion quadrillion bacteria on the Earth, or that there are fossilized plants in Greenland under 1.4 kilometers of ice - don't.
    • Try something new at least once a week. Every time you put your brain in a novel situation, it quickly learns how to process the new circumstances using the inferior prefrontal cortex, a hotbed of creativity-enhancing default network neurons. If it's hard to try something new, try something you usually do in an unusual way; take a different route to work, write paper notes instead of typing, pause while in your neighborhood and soak in all the multisensory impressions
    • Listen to sad music. Not only does it improve your mood when you're feeling down (yes, really), but it's also associated with stronger mind wandering and greater default network activity.
    • For employers, do yourself and your company a huge favor by removing teh stigma associated with mind-wandering. Discuss its benefits with your employees and allow them time to explore its creative powers.
    Chapter 4: The Science of Tree-Hugging (Why Nature is So Good For Your Brain)
    Some tips to activate your default network with forest bathing.
    • Walk slowly through the forest. This isn't a hike or jog; it's a leisurely stroll.  The goal isn't to get to the finishing line. Move at a pace that allows you to observe and connect with your surroundings.
    • Hugs a tree whenever you can. As well as reducing cortisol, blood pressure, and heart rate, it releases oxytocin and activates your brain's default network.
    • If at all possible ,go camping a few times a year. This will raise your natural killer cell count nicely. If you can go more frequently, even better.
    • As well as in the forest, spend time on the beach or near the sea. People who live near the coast tend to have better physical and mental health than those who don't. Believe it or not, a big reason for this is that the color blue actually changes our brain waves and induces a sense of calm and peace. The sea air is also remarkably good for our mood.

    Chapter 5: Mindful Solitude

    1. Start small (10 min/day) Just sit and breathe.

    2. Schedule solitude. Plan a specific time each day to be alone.

    3. Disconnect to reconnect. No digital devices during your solitude time.

    4. Engage in solo activities (walking, journaling, yoga)

    5. Reflect and reassess. 

    • Just go. Sometimes the simplest advice is best, especially when it comes to rejuvenating your brain's health. Planning a solo trip or retreat can seem daunting at first, with concerns about loneliness or boredom creeping in. But the act of stepping away from your daily routine and immersing yourself in a new environment can be incredibly liberating. It forces you out of your comfort zone, stimulates your senses in unexpected ways, and provides the perfect backdrop for introspection and creativity
    • If you can't plan a big trip and are tied down by work and family commitments, just go to a quiet room alone; even a brief respite in a tranquil space can be a powerful form of solitude. By making the effort to find peace in the midst of a busy life, you're taking a vital step toward maintaining mental well-being and enhancing your brain's health.
    • Understand that doing nothing, even when it involves not being social, is no bad thing. The social circuits within your brain's default network need time to rest and replenish. In fact, studies show that too much socializing may even cause harm, including high stress and greater mortality risk. Though isolation and loneliness are not good for our health, we still need solitude, so set boundaries and leave space for alone time.
    • Ensure that when you do socialize, it's meaningful, good quality socializing. Many of us spend time with people we shouldn't - bad friends, frenemies, a toxic family member - but we do it because we feel obliged to. This raises levels of the stress hormone cortisol int he brain, which damages our social circuitry and harms the good-quality relationships we should be enjoying.
    Chapter 6: Sleep On It Your Brain's Master Healer

    - Broadly speaking, sleep has two functions: it's cognitive enhancer and a restorative powerhouse. The cognitive side of sleep nurtures our capacity for learning and memory. (p. 123) Note to self: Re-read pages 123-127

    Napping: it lowers stress by reducing cortisol levels in the brain; it encourages the regeneration of damaged brain cells; and it triggers a new kind of thinking "that we have yet to understand." That final point presents an intriguing mystery. We know that napping improves memory, creativity, and cognitive function, yet there could be other, less understood aspects of brain function and benefit from napping. (p. 129)

    • Every night before you go to bed, spend ten to twenty minutes staring blankly into space. This will activate your default network at the critical hypnagogic phase, the period between wakefulness and sleep. After doing nothing during your hypnagogic phase, write down your thoughts in a journal. It's a key moment for your best insights and ability to solve problems.
    • When you wake up the following day, don't immediately roll out of bed and begin your day as usual; instead, spend another ten to twenty minutes doing absolutely nothing. Just stare into space. At this point, the period between sleep and full alertness, your brain's hypnopompic phase is active, which is another golden opportunity to active your default network.
    • Try to nap for thirty minutes daily. This short rest during the day will make your brain bigger, reduce stress, and regenerate damaged brain cells.
    • Sleep  for as long as you feel like sleeping. Your brain doesn't care about arbitrary work hours or overbearing bosses. Your brain needs as much asleep as it tells you it needs. Listen to it. And know that the usual amount of six to eight hours' sleep is often not enough. To ensure your default network is thriving, aim for eight to ten hours.
    Chapter 7: Playology
    Re: Video games: My partner has noticed an improvement in my mood ever since I started gaming a little each day, a hobby I hadn't indulged in since my early twenties. Like many, I feared it could negatively affect my well-being, especially given the moral panic that video games can harm our brains or incite violence - theories now thoroughly disproved. In fact, video games can positively impact mental health and well-being, providing a sense of achievement and a safe escape from everyday pressures. (p. 148)

    Play personalities (p. 149) (or ways to engage in play...keeping this list for when I feel at a loss for something fun to fill time with:
    The Collector - finds joy in the hunt, whether it be for books, plants, antiques or rare Pokémon cards;
    The Competitor - thrives on sports and winning, and loves a five-a-side football match and the teamwork of a basketball game
    The creator - finds deep satisfaction in the hours spent filing, painting, composing music or tending to a garden
    The Director - has natural aptitude for leadership and wants to change the world by organizing and inspiring others
    The Explorer - driven by an insatiable curiosity, always on the lookout for new experiences, be it a new forest or a spontaneous hike in he mountains
    The Jokes - loves to laugh, using wit hand humor among friends and injecting levity into life's darker moments
    The Kinesthete -loves to move - to dance, to swing, and to reap all the brain benefits of active rest
    The Storyteller - the ultimate raconteur and who loves to transport their audience to other worlds; using mediums like writing, acting or teaching
    • Find micro-moments of play throughout your day. Whether it's dancing to your favorite song while cooking dinner or singing out loud on your cycle home, these small acts of joy will lighten your mood and significantly improve your brain health. Embrace these snippets of spontaneity to weave a tapestry to playfulness into the fabric of everyday life.
    • Advocate for a shorter workweek. Explore the feasibility and benefits of a four-day workweek in your workplace or community, inspired by the successful trials in Iceland, to create more time for rest and play. Now, more than ever, is the moment for workers around the globe to unite and reclaim their time for leisure, wellness, and personal growth.
    • Make downtime and play sacrosanct. In our rush toward short-term productivity we completely overlook the value that comes from moments of leisure and play, not just for children but for adults as well. This sacred time, carved out from the demands of our daily lives, is vital for the resting brain. Value it like sleep, a cornerstone of life itself.
    • Resist the urge to share your playful activities on social media. True play is for your enrichment, not for external validation. This approach helps maintain the purity and personal significance of the experience, ensuring that it remains a genuine source of joy and rest.
    Chapter 8: Active Rest
    • If you can, introduce some high-intensity exercise - anything aerobic - into your week. This will strengthen connections in your default network
    • Aim for thirty minutes of exercise a day, five days a week. If you're struggling to fit this in, remember, your brain doesn't need quite as much to see benefits: just twenty-five minutes of exercise per week, a mere four minutes a day, can enhance your brain size and health. Even gentle physical exercises like walking and yoga can increase your brain size.
    • Harness the brain benefits of sex if you can. Whether it's once every few weeks or several times a week, incorporating this form of active rest benefits adults of all ages, stimulating the brain's default network and improving memory, thinking ability, decision-making, and emotional processing.
    • Ultimately, the crucial thing to remember is that active rest lowers your risk of developing a devastating neurological disorder. Just as stopping smoking lowers your risk of cancer, embracing active rest lowers your risk of Alzheimer's disease, stroke, PTSD, and depression, to name a few. So create a sense of urgency about active rest - because it is urgent.

    Chapter 9: Just Do Nothing
    • Carve out time every day to just be. I find the best way to do this is to simply sit in a chair and stare out the window. In doing so, your brain is no longer focusing on the details of an action; it has entered the perfect zone for default network activity. A great resource for helping people just be is www.donothingfor2minutes.org. Try it
    • When you feel that you've had enough niksing, try combining it with an easy, semiautomatic activity such as knitting, This will keep your mind occupied without deactivating your default network. If knitting's not your thing, explore other semiautomatic activities: draw, do a jigsaw puzzle, sort things by color, create a family tree, look for stones and shells on the beach, stargaze, fold and refold paper, peel the labels from bottles, pop bubble wrap. There is no one-size-fits-all. Try whatever form of rest fits you best.
    • Try what's called the Black marker test; jot down all the things you plan to do this week, then take a black marker and cross out all the tasks that can be postponed or, better still, canceled. You'll be amazed at how cluttered your free time really is.
    • Push through the initial discomfort of doing nothing and work up to longer stretches of doing nothing. Reach a stage where you have a few days a week without any obligations or appointments. Dare to be idle. It is a quiet kind of revolution, but your brain will thank you in the end.
    He had some great quotes in the book too. I just had to note them:
    Burnout is not the price we have to pay for success. (Arianna Huffington)
    How much better is silence; the coffee cup, the table. (Virginia Wolf)
    How we spend our days is, of course, how se spend our lives. (Annie Dillard)
    The soul should always stand ajar, ready to welcome the ecstatic experience. (Emily Dickinson)
    Everybody should be quiet near a little stream and listen. (Ruth Krauss)
    Without great solitude, no serious work is possible. (Pablo Picasso)

    The death of each day's life, sore labor's bath, 
    Balm of hurt minds, great nature's second course,
    Chief nourisher in life's feast.
     (Macbeth 2.2.36-38)

    Leisure is the mother of philosophy (Thomas Hobbes)
    I have always believed that exercise is the key not only to physical health but to peace of mind. (Nelson Mandela)
    Just act normal, that's already crazy enough (Dutch proverb)
    How much better is silence; the coffee cup, the table. (Virginia Woolf)


    Goodreads says:

    From Joseph Jebelli, PhD, neuroscientist and author of In Pursuit of Memory, a narrative exploration of the science of doing nothing and its benefits for the brain and body.



    We are constantly told to make the most of our time. Work harder, with more focus. Stop procrastinating. Optimize. To be happy, creative, and successful requires discipline. The most important thing is to be efficient with every precious hour. 


    But what if all that advice was wrong, and letting the brain rest, and the mind wander, could improve our lives? Dr. Joseph Jebelli proves this surprising and fascinating point in The Brain at Rest, blending science and personal stories with practical tips about using the brain’s “default network,” which turns itself on when we turn off the constant need to always do and achieve. By activating our default network through long walks, baths, and spending time in nature, we can all be more content, less stressed, and actually more productive.


    Perfect for anyone interested in science and creativity, or anyone feeling overwhelmed in their day-to-day lives, The Brain at Rest is a deeply researched and entertaining antidote to overwork and burnout, showing readers the way to happier, healthier, and more balanced lives.

    Friday, August 15, 2025

    Do Nothing (Celeste Headlee)

     


    I had no idea who Celeste Headlee was before reading this book. I like her! She's done a lot and written a lot. 


    Bertrand Russell (in 1932!): It will be said that, while a little leisure is pleasant, men would not know how to fill their days if they had only four hours of work out of the twenty-four. In so far s this is true in the modern world, it is a condemnation of our civilization; it would not have been true at any earlier period. There was formerly a capacity for light-heartedness and play which has been to some extent inhibited by the cult of efficiency. The modern man thinks that everything out to be done for the sake of something else, and never for it's own sake. (In Praise of Idleness)

    The beginning of the book could be summed up with the idea that working hard actually does not get you ahead - so cut it out. Also, "what are you working so hard for?! Your Puritan upbringing that taught you that idleness is sinful." 

    I have a hard time giving up the concept of working hard. The second half of the book was more about how to analyze how you're really spending your time - which leads to the idea that you do have time to relax if you just quit scrolling or doing other time-wasters - which I can buy into.


    Goodreads says:

    Despite our constant search for new ways to 'hack' our bodies and minds for peak performance, human beings are working more instead of less, living harder not smarter, and becoming more lonely and anxious. We strive for the absolute best in every aspect of our lives, ignoring what we do well naturally. Why do we measure our time in terms of efficiency instead of meaning? Why can't we just take a break?


    In Do Nothing, award-winning journalist Celeste Headlee illuminates a new path ahead, seeking to institute a global shift in our thinking so we can stop sabotaging our well-being, put work aside and start living instead of doing.


    The key lies in embracing what makes us human: our creativity, our social connections (Instagram doesn't count), our ability for reflective thought, and our capacity for joy. Celeste's strategies will allow you to regain control over your life and break your addiction to false efficiency, including:

    -Increase your time perception and determine how your hours are being spent.
    -Stop comparing yourself to others.
    -Invest in quality idle time. Take a hot bath and listen to music.
    -Spend face-to-face time with friends and family


    It's time to recover our leisure time and reverse the trend that's making us all sadder, sicker, and less productive.

    Thursday, July 24, 2025

    Adult Children of Emotionally Immature Parents (Lindsay Gibson)

     


    The chapter on how children react differently to emotionally immature parents was really helpful for understanding some people.

    Notes:

    The last chapters were my favorites....although, the background from the first chapters is probably what made them so good.

    Chapter 8

    Our early dependance on our parents creates patterns. As an adult, don't expect the relationship to get better. That requires two people and isn't always possible. Try to relate to your parent in a neutral way. Approach interactions between the two of you on an observational perspective. Manage the interaction rather than engaging emotionally.

    You can't expect immature people to be different than they are - but you can decide on your own goals for interactions. You might have a goal to express yourself, even though you're nervous. You can't make the other party understand - but you can control how you communicate. Focus on the outcome, not the relationship. If you focus on the relationship and try to improve it, an interaction with an emotionally immature person will deteriorate and then you'll be disappointed at the lack of improvement.

    Managing, not engaging: Instead of emotionally engaging with immature people, set a goal of managing interaction, including length of time and topics. Gently ease past uncomfortable topics. Be prepared to respond with the exact same thing as many times as necessary. Also manage your own emotions by observing and narrating your feelings to yourself, rather than becoming reactive.

    Observe objectively and manage the interaction when the interactions don't go well.

    Mentally describe what's happening when conversations go awry. It allows you to move from the emotional part of your brain to the logical part. Another strategy is to count. "How long did your parent go on that time?" You could look at a clock and decide how much longer you're going to listen. When time is up, politely interrupt and disengage.

    Be okay with doing what is all you can emotionally do. Just relate as a fellow adult, not a child hoping for a parent to give the love you need. Step out of your old role self. This is where emotional healing begins.

    Chapter 9

    Your first job is really your own self care. You no longer have to exhaust yourself with excessive empathy for others so that you can find acceptance and love. 

    Chapter 10 Identifying Emotionally Mature People

    1. They're realistic and reliable

    2. They work with reality rather than fighting it. They see problems and try to fix them. If changes aren't possible, they try to make the best of what they've got.

    3. They can feel and think at the same time. Because of this, it is easy to work things out with them. 

    4. Their consistency makes them reliable. They have an integrated sense of self and will respond basically the same across different situations.

    5. They don't take everything personally. They can laugh at themself and their foibles. They realize they're fallible and are doing the best they can. They realize people can put their foot in their mouth now and then and forgive people for social gaffs. It's just a mistake, not a rejection.

    6. They're respectful and reciprocal. It feels like they're looking out for you.

    7. They respect your boundaries. 

    8. They tune into how other people are feeling. Their ability to tune into people's feelings becomes second nature. Emotionally immature people tell you what you really meant. It's motivated by a desire to be in control. Mature people don't pretend to know you better than you know yourself. 

    9. They give back. They want to help and are generous with their time. They will give back more than they get for a while, but won't continue relationships that seem too unbalanced. 

    10. They try to be fair and objective. If you have to change your plans, they don't feel personally rejected. They can let you know if they're disappointed without holding it against you. They will give you the benefit of the doubt. They're collaborative and open to other's ideas. When you work together, both of you feel satisfied. Compromise means a mutual balancing of desires. (Emotionally immature people pressure people into unbalanced compromises and they think relationships are about compromise).

    11. They're even tempered (the sooner temper shows up in a relationship, the more of a red flag it is. Emotionally immature people show anger by withdrawing love). Emotionally mature people will ask you what's wrong and work to solve the conflict. They won't give you the silent treatment.

    12. They are willing to be influenced. They have a secure sense of self. They don't feel threatened or feel weak when others see things differently. They'll listen and try to understand your point of view.

    13. They're truthful. Telling the truth is the basis of trust. They understand why you're upset if they lied or gave you a false impression. When honesty really counts, they're genuine and forthcoming. 

    14. Their empathy makes you feel safe. Along with self-awareness, empathy is the soul of emotional intelligence, guiding people towards pro-social behavior and fairness in dealing with others. Non-empathetic people overlook your feelings. 

    15. They make you feel seen and understood. They remember things you've told them and bring it up later. 

    16. They see you positively and keep a mental library of your best qualities. They seem to know you better than you know yourself. You feel like you can be completely yourself with them. The more you share with them, the more they share with you. 

    17. They aren't afraid of your emotions. They don't tell you you should be feeling another way. 

    18. They like to comfort and be comforted. They have an emotional engagement instinct that works naturally. They know how important friendly support can be.

    19. They reflect on their actions and try to change. They understand how people affect each other emotionally. They're willing to absorb feedback. They have interest in and curiosity about other people's impressions and are willing to take action as a result of self-reflection. If you're clear about what bothers you, they'll listen and attempt to change as appropriate.

    20. They can laugh and be playful. They can use light heartedness to relieve stress. Emotionally immature people use humor that makes fun of people so that they feel better about themself. Humor with an edge such as sarcasm. In excess, it reflects cynicism, which is hard to live with.

    21. They're enjoyable to be around. They have an overall positive vibe. For the most part, they're able to generate their own good feelings and enjoy life. 

    When meeting people on-line:

    - all personal writing reveals something about what people think

    - reading what people have written gives you time to reflect on how they make you feel

    - are they respectful of your boundaries in how fast or slow they want to get to know you? Are they okay with your pace of responding?

    - are they reciprocal? Do they reference what you said in your previous message or do they immediately launch into something else?

    - is it easy to schedule things with them?

    - take a moment to jot down your thoughts after reading their profile...how do feel inside? Will you feel comfortable being yourself or do you need to watch what you say and how you say it?


    ---------------------------------------------------------------------------------------------------------------------------

    I asked AI to make a list of action items from the book to help readers heal, set boundaries and grow emotionally as well as a worksheet: 


    🌱 1. Identify Emotionally Immature Behaviors

    • Reflect on your childhood to recognize traits like:

      • Lack of empathy from parents

      • Chronic invalidation of your emotions

      • Parentification (you taking care of the parent)

    • Journal examples of when your emotional needs were dismissed or ignored.


    🛡️ 2. Learn Emotional Boundaries

    • Practice saying “no” or expressing discomfort even when it feels hard.

    • Use “I” statements (e.g., “I feel uncomfortable when...”) to communicate needs.

    • Limit contact or set time boundaries with emotionally immature individuals.


    🧠 3. Stop Taking It Personally

    • Remind yourself that their behavior is about them, not your worth.

    • Use cognitive reframing to recognize that emotional immaturity stems from their limitations, not your failings.


    💬 4. Engage with Emotionally Safe People

    • Seek out relationships where emotional reciprocity, empathy, and support exist.

    • Build a "support team" of friends, therapists, or support groups.


    🧘 5. Reparent Yourself

    • Practice self-compassion daily: “I am worthy of love and respect.”

    • Develop internal validation: Check in with your feelings and affirm them.

    • Nurture your inner child with affirming messages and care routines.


    📚 6. Learn About Emotional Maturity

    • Understand traits of emotional maturity: accountability, empathy, consistency.

    • Model these traits in your own behavior and relationships.


    🧩 7. Stop Over-Explaining or People-Pleasing

    • Give brief, clear answers—don’t justify or over-defend your decisions.

    • Practice tolerating the discomfort of someone’s disapproval or confusion.


    🛠️ 8. Use the "Observer Self"

    • Notice your reactions with curiosity rather than judgment.

    • Step back mentally during interactions to reduce reactivity.


    🔄 9. Break the Cycle

    • Consciously choose new ways of relating to others—especially in conflict.

    • Acknowledge patterns that don’t serve you and experiment with alternatives.




    🧠 Healing from Emotionally Immature Parents – Self-Reflection Worksheet

    Name: _________________________  Date: ___________________


    1. Recognize Emotionally Immature Behaviors

    Reflect on behaviors you experienced growing up.

    List 3 examples where your emotions were dismissed or ignored:





    2. Define Healthy Boundaries

    What boundary do you need to set with someone in your life?

    🗒️ Example: I will not answer calls after 8 PM.


    How will you express this boundary clearly and calmly?



    3. Detangle From Guilt or Shame

    What negative message did you internalize from your upbringing?


    Write a new, self-compassionate belief to replace it:

    💬 “__________________________________________________________”


    4. Build Emotional Safety

    List 2 people you feel emotionally safe with and why:

    • ______________________________________ – Why: ___________________________

    • ______________________________________ – Why: ___________________________

    One way I can nurture a healthy relationship this week:



    5. Practice Self-Reparenting

    Write a message your younger self needed to hear:

    💌 “Dear younger me, _______________________________________________________”

    What’s one comforting thing you can do for yourself this week?

    🛁 Walk / rest / journal / art / other: ____________________________________________


    6. Notice and Reframe

    Describe a recent situation that triggered an old emotional wound:


    What was your automatic thought or reaction?


    What might a mature, self-supporting perspective sound like?



    7. Stop Over-Explaining

    What’s one recent time you over-explained yourself?


    Practice a shorter, more confident response:

    💬 “__________________________________________________________”


    8. Use the Observer Self

    Write about a time you stayed calm and curious instead of reacting:


    What did you notice about your feelings in that moment?



    9. Break the Cycle

    What is one generational pattern you are consciously changing?


    What’s one action you can take this week to reinforce that change?

    ✅ ________________________________________________________


    📅 Weekly Check-In

    • One boundary I honored: ___________________________________

    • One thing I did for myself: _________________________________

    • One lesson I learned: ______________________________________


    Let me know if you'd like a version with checkboxes or in PDF format!

    Goodreads says:

    If you grew up with an emotionally immature, unavailable, or selfish parent, you may have lingering feelings of anger, loneliness, betrayal, or abandonment. You may recall your childhood as a time when your emotional needs were not met, when your feelings were dismissed, or when you took on adult levels of responsibility in an effort to compensate for your parent’s behavior. These wounds can be healed, and you can move forward in your life.

    In this breakthrough book, clinical psychologist Lindsay Gibson exposes the destructive nature of parents who are emotionally immature or unavailable. You will see how these parents create a sense of neglect, and discover ways to heal from the pain and confusion caused by your childhoodBy freeing yourself from your parents’ emotional immaturity, you can recover your true nature, control how you react to them, and avoid disappointment. Finally, you’ll learn how to create positive, new relationships so you can build a better life.

    Discover the four types of difficult parents:

    The emotional parent instills feelings of instability and anxiety

    The driven parent stays busy trying to perfect everything and everyone

    The passive parent avoids dealing with anything upsetting

    The rejecting parent is withdrawn, dismissive, and derogatory