Published: December 15, 2015, 5:53 am EST
Author: Kelly Rohan, Professor of Psychology, University of Vermont
Disclosure statement: Kelly Rohan receives funding from the National Institutes of Mental Health and book royalties from Oxford University Press for the CBT treatment manual for SAD.

As the days get shorter and the nights grow longer, sometimes it can seem like we barely get a chance to see the sun. For most people, this can be frustrating, and for others, the slide into winter can actually lead to a subset of depression called seasonal affective disorder, or SAD.

SAD is a form of clinical depression that follows a seasonal pattern. The symptoms are present during the fall and winter months and resolve in the spring and summer. Common SAD symptoms include: depressed mood, loss of interest, fatigue, sleep changes (usually sleeping more), significant appetite changes (usually craving more starches and sweets), difficulty concentrating, and sometimes thoughts of death or suicide.

SAD can be tough, but it is treatable. Some people might use daily therapy with a light box, but antidepressants are also used. My lab at the University of Vermont wanted to test another kind of treatment – cognitive-behavioral therapy. We wanted to see if using this talking-based therapy could deliver more lasting results than light therapy does.

Who Gets SAD and How Is It Different from Depression?

One popular misconception about SAD is that it affects everyone in northern locations, though it’s true that most people at high latitudes experience SAD symptoms to a certain extent. In the United States, the farther north you go, the more cases of SAD you find. SAD prevalence has been estimated to range from 1% in Florida to 10% in Alaska. While it is more common the farther north you go, only a minority of people living in these places actually have the number and severity of symptoms it takes to count as winter depression.

Everyone can experience some changes in behavior or outlook with the shift of the seasons, and many of these are normal. When it is cold, you might not want to go out as often. When the nights are longer and the days are shorter, your sleep patterns may change.

But SAD is different from these typical changes because the symptoms can make it difficult to function at work or school or in relationships and cause great distress. We can think of seasonal changes as on a continuum, ranging from no symptoms at all to seasonal affective disorder on the extreme end. In northern locations, most people fall in the middle, with mild changes in energy, sleep, and food preferences in winter versus summer.

We don’t know why short days can lead to SAD, but several hypotheses have been proposed. For instance, a person’s biological clock may run slow, delaying circadian rhythms. Perhaps longer nights mean a longer period of release for melatonin, the “hormone of darkness” that signals sleep, which leads to a longer “biological night.” Both of these scenarios would lead to a mismatch between the sleep and wake cycle and the light-dark cycle.

A visitor relaxes in the new Light Lounge, an ambient white space containing four specially designed light boxes in the Science Museum’s Dana Centre in London. Alessia Pierdomenico/Reuters

Treating SAD

One popular treatment for SAD is light therapy, which involves daily exposure to a device that produces 10,000 lux of full-spectrum light, minus the harmful ultraviolet rays. The idea is that it mimics sunlight. Light therapy usually takes place first thing in the morning to simulate a summer dawn and jump-start the circadian clock. It is an established, effective SAD treatment. Across studies, 53% of SAD patients experience complete relief from their symptoms with light therapy.

My laboratory has been conducting clinical trials to test an alternative treatment: cognitive-behavioral talk therapy (CBT). CBT is not a new treatment – it has been used and researched for nonseasonal depression for over 40 years. But, until now, it hasn’t been tested for SAD in clinical trials.

CBT involves recognizing and changing negative thoughts that feed sad moods and engaging in pleasurable activities that counteract depressed moods. In SAD specifically, a lot of these negative thoughts are gloomy thoughts about the winter season, short days, and winter weather.

Dwelling on these negative thoughts and going into “hibernation mode” by withdrawing to the couch or bed breeds depression. In CBT for SAD, we try to get people to be proactive by questioning and reframing these negative thoughts and engaging in behaviors that make them approach winter rather than avoiding it, especially through increased social activities and keeping up hobbies and interests in the winter.

The basic idea is to tweak negative, helpless attitudes about winter (“Winter is a dreaded season to endure”) to be more positive and empowering (“I prefer summer to winter, but winter also offers opportunities for enjoyment if I take control of my mood rather than letting the season dictate how I feel”).

Comparing Talk Therapy and Light Therapy

We just finished a clinical trial at the University of Vermont, where 177 adults with SAD were treated with either light therapy or CBT across six weeks in the winter and then followed for two years.

Initially, we found that light therapy and CBT were both effective SAD treatments. Both were associated with large improvements in SAD symptoms during treatment in the winter. However, by two winters later, there was a clear advantage of initial treatment with CBT over light therapy.

People who were treated with CBT had fewer relapses of their SAD: slightly less than one-half of the people in the light therapy group relapsed, as compared to slightly more than one-quarter in the CBT group. The people treated with CBT also had less severe winter symptoms overall than those treated with light therapy.

Why Does the CBT Seem to Have a Longer-Lasting Effect?

These results suggest that the effect of CBT is more durable in the long run.

It might be that long-term compliance with light therapy – sitting in front of a light box for at least 30 minutes a day, every day during winter – is part of the problem. We found that slightly less than one-third of the people we treated with light therapy reported any light therapy use one or two winters later. This is an issue because light therapy is intended as a daily treatment during the fall and winter months that is continued until spring, with its increased sunshine arrives.

Although CBT involves effort to attend sessions, work with a therapist to change winter habits and “homework” to practice skills, it seems to pay off in the long run with better outcomes. It might be that teaching people to reframe their thoughts about winter can help them overcome SAD year after year.

Struggling with jealousy in romantic relationships, friendships, or other areas of life is common. It’s a universal emotion often stemming from insecurities and fears. Fortunately, overcoming jealousy is achievable by understanding and addressing its root causes.

This guide will help you recognize the origins of jealousy, offer practical strategies for management, and show you how to transform these feelings into positive outcomes for your relationships and personal growth.

It’s vital to see jealousy not as a negative emotion but as a tool for self-understanding and healing, as suggested by clinical psychologist Dr. Dena DiNardo. Whether it’s retroactive jealousy or current insecurities, there are practical tools and strategies to navigate these feelings.

Approaching jealousy with compassion and curiosity rather than judgment encourages exploration without shame, facilitating the seeking of help and support. Through journaling, meditation, or therapy, you can turn jealous thoughts into a foundation for greater self-awareness and security.

If you’re ready to overcome jealousy and strengthen your relationships, join us on this journey to explore the deeper meanings of jealousy, manage it effectively, and harness it for personal growth.

Understanding the Roots of Jealousy

Identifying Personal Insecurities

Jealousy often stems from deeper personal insecurities, manifesting in various forms. A primary source of jealousy is low self-esteem and a lack of confidence. Feeling inadequate or unworthy can make you perceive others as threats to your relationships or achievements.

This insecurity can lead to feelings of jealousy, as you might constantly worry about losing what you have or fear that others are more deserving or capable than you.

Insecure attachment styles also play a significant role in the development of jealousy. Individuals with anxious or insecure attachment styles may frequently feel threatened by others and worry excessively about their partner’s feelings or actions. This can lead to a cycle of jealousy and insecurity that is challenging to break without addressing the underlying attachment issues.

The Impact of Past Experiences

Past experiences, especially those involving trauma, abandonment, or betrayal, can significantly contribute to the development of jealousy.

If you have been cheated on, abused, neglected, or abandoned in the past, you may develop trust issues and attachment problems that make you more prone to jealousy in your current relationships. These past wounds can create a deep-seated fear of being replaced or abandoned, leading to intense feelings of jealousy.

Understanding and working through these past experiences is essential for overcoming jealousy. Seeking the help of a therapist to process and heal from past traumas can help you develop a more secure attachment style and reduce jealous feelings.

Comparative Mindset

A comparative mindset is another root cause of jealousy.

Constantly comparing yourself to others, whether in terms of possessions, achievements, or relationships, creates an environment where jealousy can thrive. This comparison often leads to feelings of inadequacy and insecurity, as you focus on what you lack rather than what you have.

By comparing yourself to others, you overlook the unique qualities and value you bring to your relationships and life in general.

To break this cycle, it is essential to focus on your own growth and improvement rather than comparing yourself to others. Celebrating your strengths and achievements, and setting personal goals that align with your values, can help shift your mindset away from comparison and towards self-acceptance and self-esteem.

Practical Strategies to Manage and Overcome Jealousy

Developing Self-awareness

Developing self-awareness is an essential step in managing and overcoming jealousy. This involves understanding your own emotions, triggers, and patterns of behavior. Self-awareness exercises such as journaling can be highly effective. Set aside time each day to journal about your feelings of jealousy, exploring the underlying emotions and insecurities that contribute to these feelings.

Reflect on any patterns or recurring triggers you notice, and practice self-compassion to gain a deeper understanding of yourself without judgment. Additionally, reflection exercises can help you identify why you feel jealous in certain situations and what underlying insecurities may be driving these feelings. Taking a few moments each day to reflect on your emotions and reactions can provide valuable insights into your behavior and help you address the root causes of your jealousy.

Enhancing Communication Skills

Effective communication is key to overcoming jealousy in relationships. It is essential to express your feelings and needs clearly and respectfully.

Use “I” statements to communicate your emotions without blaming or accusing your partner. For example, say “I feel jealous when you talk to or like female friends’ posts and photos” instead of “You are flirting with other women.” This approach helps to avoid defensiveness and promotes a more open and honest dialogue.

Active listening is another critical aspect of communication. When engaging in conversations, focus on truly understanding the other person’s point of view without interrupting or judging.

This practice can enhance empathy and foster healthier communication within your relationships.

Building Trust and Security in Relationships

Building trust and security is fundamental to overcoming jealousy. This can be achieved by being reliable, keeping promises, and communicating openly and honestly. Trust is the foundation of healthy relationships, and it can significantly reduce feelings of jealousy.

Engage in activities that foster self-esteem and confidence, as these can also contribute to a more secure and trusting relationship.

Consider trust-building exercises such as sharing personal experiences, being transparent about your actions, and maintaining consistent behavior. Open and honest communication about your feelings and concerns can also help in building trust. For instance, if you feel threatened by certain situations, discuss these feelings with your partner and work together to find solutions that make both of you feel secure.

Transforming Jealousy into Positive Outcomes

Using Jealousy as a Motivational Tool

Jealousy, often perceived as a negative emotion, can be repurposed as a powerful motivational tool. Recognizing the insecurities and fears at the heart of jealousy allows you to harness these feelings for personal growth and improvement. For example, feeling jealous about a partner’s achievements or social interactions can motivate you to focus on your own goals and aspirations.

This shift can ignite a drive and ambition within you, leading to positive transformations in your life. Set personal goals and challenges that resonate with the areas you feel envious of. Engaging in self-improvement activities, such as reading books or taking courses, can enhance your skills and knowledge. For instance, tackling retroactive jealousy by exploring resources like “Overcoming Retroactive Jealousy” by Zachary Stockill can offer valuable insights and coping strategies.

Fostering Empathy and Appreciation

Transforming jealousy into a positive force can also be achieved by fostering empathy and appreciation within your relationships. Jealousy often arises from misunderstanding or fear of loss. Practicing empathy enables a deeper understanding of your partner’s feelings and actions, helping to mitigate jealous thoughts.

Engaging in open, honest conversations with your partner to grasp their perspective is essential. Asking questions and actively listening to their responses can help you recognize the unique qualities and strengths they bring to the relationship.

Moreover, expressing gratitude for the blessings in your relationship shifts focus from fears of loss to the abundance you already share. Embracing mindfulness and self-reflection can enhance your appreciation of the present moment and the positive aspects of your relationship. This approach fosters a more fulfilling and secure partnership, where both individuals feel valued and appreciated.

Conclusion

In conclusion, overcoming jealousy is a journey that requires self-awareness, effective communication, and a willingness to transform negative emotions into positive outcomes. Recognize that jealousy is a natural emotion, but it is how you manage it that defines its impact on your relationships and personal growth.

By identifying and addressing the root causes of your jealousy, such as personal insecurities and past experiences, you can begin to heal and grow. Transform your feelings of jealousy into admiration and motivation. Practice open and honest communication with your partner, using “I” statements to express your emotions without blame. Build trust and security by being reliable, keeping promises, and showing appreciation.

Remember, everyone’s story is different, and focusing on your own goals and values can help you overcome the comparative mindset that often fuels jealousy. Take the first step today by acknowledging your feelings, observing them without judgment, and choosing constructive communication. By doing so, you can convert jealousy into an opportunity for relationship growth and personal development.

Don’t let jealousy control your life; instead, use it as a catalyst to become a more empathetic, motivated, and secure individual.

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Love bombing is a manipulative tactic often employed in the early stages of a relationship, characterized by an overwhelming display of affection, attention, and admiration. This behavior, while it may feel incredibly flattering and exciting at first, is typically a red flag indicating potential emotional abuse or manipulation. A love bomber will shower their partner with excessive compliments, gifts, and constant communication, often declaring intense feelings of love very early in the relationship. For instance, they might say things like “You’re my soulmate” or “I feel like I’ve known you my whole life” after just a few dates. This intense affection can make the recipient feel valued and special, but it is often a ploy to gain control and create a sense of dependency.

In essence, love bombing is not about genuine love or affection but rather a strategy to manipulate someone into a relationship.

It can be particularly confusing because it taps into the natural human desire for love and connection, making it difficult to distinguish between genuine feelings and manipulative behavior. As you navigate the complexities of relationships, recognizing the signs of love bombing is important for maintaining your mental health and ensuring you establish healthy boundaries.

The Dynamics of Love Bombing

Love bombing is characterized by a distinct set of behaviors designed to quickly and intensely capture the emotional attention of the target. It involves an excessive and often overwhelming display of affection, attention, and gifts, typically in the early stages of a relationship.

This can include constant communication via texts, emails, phone calls, and social media, as well as grand gestures such as lavish gifts or extravagant dates. Love bombers often use future faking, where they talk about a future together before the relationship has had a chance to naturally evolve. This can include discussions about moving in together, getting married, or having children, all within a very short period of meeting. These tactics are aimed at creating a strong emotional bond quickly, which can make the target feel special and valued, but ultimately serves the love bomber’s need for control and validation.

Genuine affection in a relationship is built on mutual respect, trust, and healthy communication.

Unlike love bombing, genuine care does not involve overwhelming or suffocating the partner with constant attention. Instead, it respects the other person’s boundaries and allows for a natural progression of the relationship. In a healthy relationship, both partners have the space to maintain their own friendships, family relationships, and personal interests without feeling guilty or pressured.

In contrast, love bombing is self-centered and ignores the partner’s need for personal space and autonomy. Love bombers may become upset or angry if their partner does not reciprocate the same level of intensity, indicating a lack of respect for the partner’s feelings and boundaries. Genuine affection is consistent over time and does not involve dramatic highs and lows; it is steady and respectful.

The impact of love bombing on the victim can be profound and often detrimental.

Initially, the intense attention and affection can activate the brain’s pleasure centers, creating a sense of euphoria and making the victim feel valued and loved. However, this feeling is short-lived and can lead to severe emotional manipulation. The victim may start to overlook or excuse the love bomber’s negative behaviors or flaws, which can result in a loss of personal autonomy and self-worth.

As the relationship progresses, the victim may experience feelings of disillusionment, disappointment, and even trauma when the love bomber’s true nature is revealed. The intense emotional highs followed by lows can create a rollercoaster effect, making it difficult for the victim to distinguish between genuine love and manipulation. This can lead to long-term mental health issues, including anxiety, depression, and a distorted view of what constitutes a healthy relationship.

Projection as a Mechanism in Love Bombing

 Definition of Projection

Projection, within the realm of psychology, is described as the mental act by which individuals project their own thoughts, feelings, or impulses onto others. This notion, first proposed by Sigmund Freud, revolves around the externalization of one’s own unwelcome or anxiety-inducing attributes, thereby diverting attention away from oneself to another.

For example, an individual harboring feelings of anger or jealousy might project these emotions onto their partner, accusing them of harboring the same feelings. This defense mechanism can take various forms, including projective identification, where the individual not only projects their feelings onto others but also prompts those feelings in the other person. This can initiate a cycle where the projected emotions are mirrored back, fortifying the initial projection and fostering a distorted perception of reality. Role of Projection in Love Bombing

In the sphere of love bombing, projection plays a pivotal role in the manipulative strategies used by the love bomber. Love bombers often cast their own needs, desires, and emotions onto their partner, crafting an illusion that the partner reciprocates these intense emotions.

This phenomenon is evident when a love bomber professes profound feelings of love or commitment prematurely in the relationship, suggesting that these sentiments are also shared by the partner. Projection enables love bombers to steer the narrative of the relationship. By projecting their intense emotions and needs onto their partner, they fabricate a semblance of mutual understanding and connection that might not genuinely exist.

This manipulation can make the partner feel acknowledged and comprehended, yet it simultaneously lays the groundwork for emotional abuse. The love bomber’s projections can transform into mechanisms to guilt-trip or coerce the partner into meeting their demands. Furthermore, when the partner begins to withdraw or establish boundaries, the love bomber might project their own feelings of rejection or abandonment onto the partner, accusing them of being distant or indifferent. Such projection can intensify conflicts and further ensnare the partner in the love bomber’s emotional snare, complicating their ability to discern the manipulation and set healthy boundaries.

Interrelationship Between Love Bombing and Projection

 Combining the Two Behaviors

The interplay between love bombing and projection is a complex and potent mix that can intensely manipulate and control the victim in a relationship. When a love bomber employs projection, they not only shower their partner with excessive affection and attention but also attribute their own emotions, needs, and intentions to the partner.

This dual approach strengthens the love bomber’s grip on the relationship, making it even more challenging for the victim to recognize and escape the manipulation. In the idealization stage of love bombing, projection is often used to create a false sense of mutual understanding and deep connection. The love bomber might project their own intense emotions onto the partner, making statements like “I can see we both feel the same way about our future together” or “I know you’re as committed to this relationship as I am.” This projection can make the partner feel seen and understood, but it is actually a tactic to accelerate the bonding process and gain control over the partner’s emotions and actions. Examples and Warning Signs

One of the most significant warning signs of the combination of love bombing and projection is the rapid escalation of the relationship, coupled with an unrealistic alignment of emotions and intentions. For instance, if someone is introducing you to their family, discussing long-term plans, and expressing deep feelings of love within the first few weeks of dating, while also attributing these feelings to you, it could be a red flag.

Another example is when the love bomber starts to criticize or blame the partner for things that are actually their own flaws or fears.

This can manifest as accusations of being distant or uncaring, even when the partner has been consistently responsive and affectionate. This behavior is a clear sign of projection, where the love bomber is deflecting their own emotional issues onto the partner to maintain control and avoid accountability.

Additionally, pay attention to inconsistencies between the love bomber’s words and actions.

If they project a perfect image of themselves and the relationship, but their actions do not align with this image, it may indicate that they are using projection as part of their love bombing tactics. For example, if they claim to be deeply in love but suddenly become cold or distant without explanation, this could be a sign that their initial displays of affection were manipulative rather than genuine.

Navigating Relationships Amid Love Bombing and Projection

In navigating relationships, it is essential to be aware of the manipulative tactics of love bombing and projection.

Remember that genuine affection grows naturally and respects boundaries, whereas love bombing is an intense, overwhelming display of affection aimed at control and dependence. Be cautious of rapid declarations of love, constant demands for attention, and the use of guilt and shame to manipulate.

Recognize the signs of projection, where your emotions and intentions are attributed to you by the love bomber. If you find yourself in such a situation, seek support from friends, family, or a therapist, and prioritize setting healthy boundaries.

Your mental health and well-being depend on it.

Mikael Klintman

It’s 2:47 am, and your phone buzzes on the nightstand. The notification suddenly glows in the darkness: “You’re on a 7-day streak!”; “Don’t break your streak!”. You feel the need to open the app right away for an emergency breathing exercise. Half-awake, you fumble for the device, chest tightening. Another buzz: “What’s your positive intention for the day?”

The app that promised to ease your anxiety has just jolted you into a state of micro-panic. Have you fallen prey to some kind of toxic, digital positivity?

Research shows that smartphone notifications from various types of apps can contribute to stress, anxiety and depression, with users receiving dozens of push notifications daily.

A recent meta-analysis found that while mental health apps can help improve clinical outcomes, there are some concerns around too much engagement leading to frustration and stress.

These apps, sometimes marketed as “therapist in your pocket” and “a sort of 24-7 mobile therapist,” are employing strategies closely resembling what social media platforms use to maximise psychological engagement. But when the product is mental wellbeing, what happens when the cure becomes part of the disease?

To understand why app design choices matter, we need to consider how our minds process threats, whether positively or negatively framed. In my new book Framing – The Social Art of Influence, I examine topics ranging from caviar ads to public‑health campaigns, asking which kinds of signalling strike a chord with different audiences in particular situations. While mental‑health apps are not directly investigated in my book, there are plenty of parallels to them backed up by research.

One key idea is the distinction between “rough” and “smooth” textures of framing in communication. Rough framing uses threat cues, surveillance language, and urgency to capture attention. It’s the difference between a gentle reminder and a fire alarm. These apps systematically deploy rough framing through their notification systems.

Consider how these notifications exploit what evolutionary psychologists call our “hypervigilance bias” — the ancient tendency to overreact to potential threats that once kept our ancestors alive. Research shows that throughout human evolution, diverse environmental threats shaped our brain’s fear response, resulting in cognitive mechanisms that prioritised survival.

When an app warns that your stress is spiking, it’s using the same neural pathways that once alerted us to predators. But unlike a rustling bush that might hide a tiger, these digital warnings can create threats where none existed.

By sending alerts about “detected stress” or “mood dips,” mental health apps create micro-crises that only the app can resolve. User reviews consistently praise the “instant reassurance” these apps provide, yet studies tell a different story about long-term engagement patterns.

Research on mental health app notification timing and frequency reveals concerning patterns. One study found that people using a certain app receiving daily notifications showed higher engagement initially. Still, some users described experiencing frustration with repetitive notification content, with one participant noting: “n the end it got me a bit annoyed, ‘cause I was like, ‘Oh, I’ve done this already.’”

Analysis of push notifications showed that frequent users become less responsive to suggestion-based prompts over time.

Hot and Cold Framing

In my book’s framework of social influence, I also distinguish between “hot” and “cold” framing temperatures. Hot framing creates urgency and emotional intensity — think breaking news alerts or emergency warnings. Cold framing allows space for reflection and considered response.

Mental health apps have become masters of hot framing. Haptic buzzes accompany streak warnings. Red badges accumulate on home screens. Animation effects show wilting flowers when you miss a meditation session. One popular app even sends notifications styled like text messages: “Hey! Your anxiety score is climbing. Let’s chat?”

The informal tone masks the manipulative design — you’re not chatting with a friend but with an algorithm optimised for engagement.

This matters because mental health recovery often requires the opposite approach. Decades of research in cognitive behavioural therapy emphasise the importance of creating distance from anxious thoughts, not constant monitoring of them. When we’re repeatedly prompted to check our stress levels, we’re training ourselves to become more, not less, aware of every physiological fluctuation.

How to Improve Design

The solution isn’t to demonise technology or abandon digital mental health tools altogether. Instead, we need to reframe how these apps operate radically. Research suggests several promising approaches that shift from hot to cool, rough to smooth framing.

First, notification caps work. A study on smartphone notification batching found that limiting alerts to three times daily reduced stress and increased well-being. Moreover, research on mental health app notifications warns that “a lot of annoying reminders can lead to disengagement” and recommends allowing users to customise reminder frequency and timing.

Second, opt-in rather than default biometric monitoring reduces the surveillance feel while maintaining functionality for those who genuinely benefit. Third, what designers call “intentional friction” — small barriers to obsessive checking — can break compulsion cycles. Such barriers may include limiting how often data is refreshed or using batching notifications.

Colour psychology matters too. Research on healthcare design shows that blue environments can lower blood pressure, reduce heart rate, and decrease cortisol levels. A study on mental health app design found that young people “favoured a subtle use of colour” for wellbeing apps, warning against “overly intense colours”.

Language shifts make a difference. “When you’re ready, you might enjoy a breathing exercise” lands differently than “URGENT: Manage your stress NOW!”

What You Can Do

The next time your mental health app sends an urgent notification, pause before responding. Ask yourself: Is this alert serving my wellbeing or the app’s engagement metrics? Are these “insights” about my stress creating more worry than wisdom? The power to reframe these digital interactions lies first in recognising how they frame us.

Perhaps the most radical act of digital self-care is the simplest: turning off notifications altogether. True mental wellness might begin not with another app alert, but with the confidence to trust our own minds, in their own time, at their own pace. Now that would be revolutionary — an app that knows when to stay quiet.

I’m a professor of sociology and Lund University, Sweden, and a former Visiting Academic of St Antony’s College, Oxford University, and the London School of Economics in the UK, and a Wallenberg Alumni of Environment and Sustainability at Massachusetts Institute of Technology in the US

By Dr. Adam Heenan

Anxious people tend to perceive their world in a more threatening way. That is, the more anxious a person is, the more likely they are to notice threatening things around them. This is called the threat bias.

Some researchers believe that the threat bias makes it harder for people to get rid of anxiety disorders because they get stuck in a loop – they feel anxious, they start noticing threatening things in their environment, and this, in turn, makes them even more anxious.

However, the threat bias isn’t just something that people with anxiety disorders experience. Everyone can have trouble keeping worrying thoughts and feelings of anxiety out of their minds. And there are things you can do to make it easier for your brain to inhibit worrying thoughts.

Why Inhibition is Good for You

Scientists think the threat bias exists because anxiety affects our inhibition, which is our ability to stop thoughts or behaviors from happening. A person with good inhibition, for example, would be better at refusing dessert when trying to diet, because they have an easier time inhibiting that behavior. Our ability to inhibit depends on our ability to pay attention and stay focused. When people are really anxious, inhibition becomes difficult.

Having trouble focusing your mind can make it harder to inhibit certain thoughts. For instance, children and adults with attention deficit hyperactivity disorder (ADHD) have difficulties with attention and inhibition. Imagine putting a dish of candy in front of a group of children and telling them not to touch any. While some children won’t eat the candy, children (or even adults) with ADHD would find this more difficult because they would have a harder time inhibiting this behavior.

In fact, this is why medications like Ritalin or Adderall are helpful in managing ADHD. These drugs are psychostimulants, which means they provide the attention boost people with ADHD need in order to decrease certain problem behaviors and help improve concentration.

Searching for Danger

But what about anxiety? Well, some researchers think that increased anxiety makes our brains search for danger.

Imagine being home alone, hearing a creak or a strange noise, and expecting a burglar to jump out at any second. This adaptation is useful because it ensures that you are ready in case there really is someone sneaking up the stairs. Overusing this system, however, can mean that people are anxious all the time, leading to fatigue, racing thoughts, and physical symptoms of anxiety like restlessness, insomnia, or irritability.

But most of the time, a creak is just a creak, not a burglar about to leap out of the shadows. But what is the cost if you always feel this anxious? Researchers have found that people who are more anxious tend to have poorer inhibition, which means they have a harder time stopping anxious thoughts.

When this threat-detection system goes into overdrive, it can cause serious problems and significantly deteriorate how well people function, like flashbacks in post-traumatic stress disorder or intrusive thoughts in obsessive-compulsive disorder.

Measuring Inhibition

In the Theraconnect lab we had participants complete something called a Go/No-Go task. We presented a series of letters on a computer screen and the participant’s job was to press the space key only when they saw the letter X, which occurred 75% of the time.

People often made mistakes and pressed the space key when they saw letters other than X. This gave us a way of measuring of how well people were able to inhibit their response to press the space key when other letters came up (i.e., the No-Gos).

We also measured our participants’ social anxiety using a questionnaire and measured their threat bias using a visual perception task.

We found a link between a person’s level of social anxiety, their level of threat bias, and their inhibitory ability. People who were more anxious tended to have poorer inhibition, and this poorer inhibition was associated with a greater threat bias. This supports the argument that anxious people are unable to keep threatening thoughts from entering their conscious awareness.

Keeping Worry at Bay

So what does this mean for you? Anxious thoughts often pop into our heads. What our research suggests is that improving our brain’s ability to inhibit thoughts and behaviors should also help with keeping out worrying thoughts. Think back to that creaky house. If you were able to inhibit those worrying thoughts a bit better, you would be less likely to jump to the conclusion that a burglar is in the house every time you hear a noise.

One way to help your inhibitory ability is to get enough sleep. People who are overtired don’t have the attention or focus needed for proper inhibition. If you are lacking a few hours of sleep each night, you will be less likely to inhibit worrying thoughts from entering your mind.

Exercise helps, too. In previous research, we discovered that just 10 minutes of exercise or relaxation techniques led people to perceive their world as less threatening.

Alcohol might initially help you fall asleep, but it can disrupt or delay rapid eye movement (REM) sleep. This part of our sleep cycle is associated with dreaming and with forming memories. Therefore, your cognitive abilities will typically be much stronger after a night where you didn’t drink (but you knew that, right?).

Worrying thoughts are easier to battle if you are at least on a level playing field. So try and rest up! Get some exercise! And next time you start to worry, consider whether those thoughts are really crossing your mind because the phone bill could mean life or death, or whether you are exhausted and just can’t keep those thoughts away.

PhD Candidate in Clinical Psychology, Queen’s University,

Ontario

Narcissistic personality disorder (NPD) is a complex and nuanced mental health condition defined by grandiosity, a deep need for admiration, and a lack of empathy. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it impacts a small yet significant portion of the U.S. population, approximately 1% to 2%. Individuals with NPD tend to engage in self-centered, arrogant, and manipulative behaviors, which can manifest in both overt and covert ways.

The disorder is often split into two types: the grandiose type, known for attention-seeking, entitlement, and exploitative behaviors, and the vulnerable subtype, marked by an extreme sensitivity to criticism, chronic envy, and a hidden sense of superiority. Narcissism extends beyond mere self-love or vanity; it’s rooted in a fragile self-image and a relentless pursuit of external validation.

This incessant need for admiration, coupled with an inability to empathize, can significantly impair functioning and lead to psychosocial issues, affecting relationships, work, and mental health. We will explore a specific dynamic within narcissistic family systems: the role of the “Golden Child.” Understanding this concept is essential for unraveling the complex relationships and behaviors in families affected by NPD.

The Role in Narcissistic Family Systems

Definition of a Narcissistic Family System

A narcissistic family system is characterized by a hierarchical structure where the needs and desires of the narcissistic parent or caregiver take precedence over those of the other family members. This system operates much like a cult, with the selfish individual at the center, dictating the rules and reality for the rest of the family. The family dynamics are often marked by manipulation, emotional abuse, and a lack of empathy, where the narcissist’s mood and needs dictate the overall atmosphere of the household. In such families, the roles of each member are clearly defined and serve to maintain the narcissist’s power and control. The family’s primary function is to meet the narcissistic parent’s needs, often at the expense of the emotional and psychological well-being of the other members. This can lead to a highly dysfunctional environment where healthy communication, boundaries, and relationships are severely compromised.

Characteristics of the Golden Child

In a narcissistic family system, the “Golden Child” is a role assigned to a child who is idealized and seen as an extension of the narcissistic parent. This child is often praised excessively and receives significant attention, but this attention comes with a price. The Golden Child is expected to reflect positively on the narcissistic parent, reinforcing their grandiosity and self-importance. The Golden Child may be encouraged to excel in various areas, such as academics, sports, or other activities, not for their own benefit but to enhance the parents’ status and self-esteem. This child is often groomed to be a mini-version of the narcissistic parent, adopting similar traits and behaviors that align with the parent’s selfish needs.

Impact on the Golden Child

Being the Golden Child in a narcissistic family system can have profound and lasting impacts on a child’s psychological and emotional development. Despite the outward appearance of favoritism and praise, the Golden Child often struggles with their own identity and self-worth. They may feel pressured to constantly perform and achieve to maintain their status within the family, leading to anxiety, stress, and a sense of inauthenticity. The Golden Child may also struggle with forming healthy relationships outside the family, as their self-worth is deeply tied to the validation they receive from the narcissistic parent. This can result in difficulties with assertiveness, boundary setting, and emotional regulation. Moreover, the constant need to reflect positively on the parent can stifle the child’s ability to develop an authentic sense of self, leading to feelings of emptiness and disconnection from their genuine emotions and desires.

Relationship with Siblings and Parents

Sibling Dynamics

In a narcissistic family system, the dynamics between siblings are often fraught with competition, mistrust, and conflict, and sometimes, jealousy. The narcissistic parent frequently employs tactics such as triangulation to pit siblings against each other, ensuring that the parent remains the central figure and maintains control over the family dynamics. A constant struggle for the limited resources of attention and affection characterizes sibling relationships in these families.

The Golden Child, in particular, may be pitted against other siblings, creating a sense of rivalry and competition that can be devastating. Siblings may be encouraged to report on each other, and the parent may badmouth one sibling to another, fostering an environment of distrust and hostility. This competitive atmosphere can lead to long-lasting damage to sibling relationships. Siblings may grow up feeling disconnected from each other, lacking the typical bonds of trust and camaraderie that are often found in healthier family environments. Instead, they may develop defensive mechanisms, such as becoming overly passive or compliant, to avoid conflict with their dominant or favored siblings.

Parental Expectations and Pressure

The Golden Child in a narcissistic family system faces immense pressure from parental expectations. The narcissistic parent often sees this child as an extension of themselves, expecting them to excel and reflect positively on the parent. This can lead to an overwhelming sense of responsibility and stress, as the child feels compelled to perform and achieve to maintain their favored status constantly. Parents may also use the Golden Child to control and manipulate other siblings. For instance, the parent might confide in the Golden Child about the negative behaviors of other siblings, creating a sense of superiority and further dividing the siblings. This dynamic can make the Golden Child feel both privileged and trapped, as they are caught between the need to please the parent and the desire to form genuine relationships with their siblings.

Long-Term Family Relationships

The long-term impact of these dynamics on family relationships can be profound and lasting. Adult siblings who grew up in a narcissistic family system often struggle with forming and maintaining healthy relationships, both within and outside the family. The constant competition and lack of empathy fostered in childhood can lead to difficulties in trust, communication, and emotional intimacy.

Sibling estrangement is a common outcome, as the scars from childhood conflicts and manipulations can be profound and enduring. Even when siblings attempt to reconnect or seek support from each other, the ingrained patterns of behavior and the ongoing influence of the narcissistic parent can make it challenging to overcome the past and build a healthier, more supportive relationship. Moreover, the family dynamics can perpetuate through generations, with favored siblings potentially adopting the same narcissistic behaviors and continuing the cycle of abuse and manipulation. This can result in a multi-generational pattern of dysfunction, where the roles of Golden Child, scapegoat, and other siblings are repeated, causing ongoing emotional pain and conflict within the family.

Conclusion

In conclusion, the role of the Golden Child in a narcissistic family system is complex and multifaceted, marked by both privilege and profound psychological challenges. It is essential to recognize the emotional toll of being constantly pressured to perform and the long-term effects on identity, independence, and mental health. To cope, it is essential to set healthy boundaries, seek support, and practice self-care.

Understanding the dynamics of narcissistic family systems can help individuals break free from toxic patterns and work towards a more authentic and independent life. By acknowledging the stakes and the broader implications of these family dynamics, we can foster a more supportive and empathetic environment for those affected. Take the first step towards healing and empowerment by seeking knowledge, support, and the courage to challenge these harmful patterns.

The journey to mental well-being begins with a single, courageous step: acknowledging the need for help. At Thera Connect, we refer to this as Mental Care Awareness—the recognition that professional support is a viable, necessary, and accessible path to healing and growth.

This awareness is about moving past the idea of mental health and transitioning to active care. If you are ready to take that next step, here is why professional support matters and how Thera Connect simplifies finding the right match.

Why Connect with a Mental Health Practitioner?

You wouldn’t try to fix a complex plumbing issue without calling a professional. Your mind and emotions deserve the same level of expert care. Mental health practitioners—including licensed therapists, psychologists, and psychiatrists—offer specialized, evidence-based tools that self-help or talking to friends can’t provide.

Professional Care Offers:

• Objective Perspective: A trained practitioner offers an unbiased view of your challenges, helping you identify patterns and root causes you might overlook.
• Specialized Techniques: They use clinically proven methods (like Cognitive Behavioral Therapy or Dialectical Behavior Therapy) to teach you coping skills that create lasting change.
• Privacy and Confidentiality: Sessions offer a safe and confidential space where you can explore sensitive issues without fear of judgment.
• Medication Management: Only a licensed psychiatrist can prescribe and manage medication when necessary, integrating pharmaceutical intervention with therapy for holistic care.

The Thera Connect Difference: Finding Your Match

We know the process of finding the right mental health practitioner can feel overwhelming. That’s why Thera Connect was built: to demystify the search and provide reliable access to verified, qualified professionals.

Step 1: Define Your Needs

Before you start searching, a little introspection helps. Ask yourself:

• What type of issue am I facing? (Anxiety, grief, relationship issues, trauma, burnout, etc.)
• What type of practitioner do I need? Do you require a psychiatrist for medication, or a therapist/psychologist for talk therapy?
• What matters most? (Location, virtual availability, specific therapy type, or cultural background match.)

Step 2: Utilize Thera Connect’s Filter Tools

Instead of sifting through countless unverified listings, our platform allows you to filter practitioners based on crucial criteria quickly:

• Specialization: Narrow your search to providers who focus on your specific concern (e.g., trauma-informed care or couples counseling).
• Licensure: We verify that every provider listed is a fully licensed and recognized mental health practitioner in their respective state.
• Location & Format: Easily find providers near you or those offering convenient teletherapy options.

Step 3: Initiate Contact and Assess the Fit

The first consultation is key to establishing a therapeutic alliance. Once you find a potential match on Thera Connect, reach out. During this initial conversation, ask about their approach, experience with your specific issue, and what you can expect from their sessions. The right fit often comes down to comfort and trust.

Making Mental Care Accessible for Everyone

At Thera Connect, we believe that Mental Care Awareness means ensuring care is within reach. We are proud to work closely with the Mental Health Care Fund (supported by our partners at fitnesshacksforlife.org).

If cost is a barrier, explore the resources available on this page: https://fitnesshacksforlife.org/resources/ to help you, turning awareness of need into the reality of receiving help.

Taking care of your mental health is not a luxury—it’s a prerequisite for a fulfilling life. Use Thera Connect today to find the professional support you deserve.

Recently, I found myself pouring my heart out, not to a human, but to a chatbot named Wysa on my phone. It nodded – virtually – asked me how I was feeling, and gently suggested trying breathing exercises.

As a neuroscientist, I couldn’t help but wonder: Was I actually feeling better, or was I just being expertly redirected by a well-trained algorithm? Could a string of code really help calm a storm of emotions?

Artificial intelligence-powered mental health tools are becoming increasingly popular – and increasingly persuasive. But beneath their soothing prompts lie important questions: How effective are these tools? What do we really know about how they work? And what are we giving up in exchange for convenience?

Of course, it’s an exciting moment for digital mental health. But understanding the trade-offs and limitations of AI-based care is crucial.

Stand-in Meditation and Therapy Apps and Bots

AI-based therapy is a relatively new player in the digital therapy field. But the U.S. mental health app market has been booming for the past few years, from apps with free tools that text you back to premium versions with an added feature that gives prompts for breathing exercises.

Headspace and Calm are two of the most well-known meditation and mindfulness apps, offering guided meditations, bedtime stories, and calming soundscapes to help users relax and sleep better. Talkspace and BetterHelp go a step further, offering actual licensed therapists via chat, video, or voice. The apps Happify and Moodfit aim to boost mood and challenge negative thinking with game-based exercises.

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Somewhere in the middle are chatbot therapists like Wysa and Woebot, using AI to mimic real therapeutic conversations, often rooted in cognitive behavioral therapy. These apps typically offer free basic versions, with paid plans ranging from US$10 to $100 per month for more comprehensive features or access to licensed professionals.

While not designed specifically for therapy, conversational tools like ChatGPT have sparked curiosity about AI’s emotional intelligence.

Some users have turned to ChatGPT for mental health advice, with mixed outcomes, including a widely reported case in Belgium where a man died by suicide after months of conversations with a chatbot. Elsewhere, a father is seeking answers after his son was fatally shot by police, alleging that distressing conversations with an AI chatbot may have influenced his son’s mental state. These cases raise ethical questions about the role of AI in sensitive situations.

Where AI Comes in

Whether your brain is spiraling, sulking, or just needs a nap, there’s a chatbot for that. But can AI really help your brain process complex emotions? Or are people just outsourcing stress to silicon-based support systems that sound empathetic?

And how exactly does AI therapy work inside our brains?

Most AI mental health apps promise some flavor of cognitive behavioral therapy, which is basically structured self-talk for your inner chaos. Think of it as Marie Kondo-ing, the Japanese tidying expert known for helping people keep only what “sparks joy.” You identify unhelpful thought patterns like “I’m a failure,” examine them, and decide whether they serve you or just create anxiety.

But can a chatbot help you rewire your thoughts? Surprisingly, there’s science suggesting it’s possible. Studies have shown that digital forms of talk therapy can reduce symptoms of anxiety and depression, especially for mild to moderate cases. In fact, Woebot has published peer-reviewed research showing reduced depressive symptoms in young adults after just two weeks of chatting.

These apps are designed to simulate therapeutic interaction, offering empathy, asking guided questions, and walking you through evidence-based tools. The goal is to help with decision-making and self-control, and to help calm the nervous system.

The neuroscience behind cognitive behavioral therapy is solid: It’s about activating the brain’s executive control centers, helping us shift our attention, challenge automatic thoughts, and regulate our emotions.

The question is whether a chatbot can reliably replicate that, and whether our brains actually believe it.

A User’s Experience, and What It Might Mean for the Brain

“I had a rough week,” a friend told me recently. I asked her to try out a mental health chatbot for a few days. She told me the bot replied with an encouraging emoji and a prompt generated by its algorithm to try a calming strategy tailored to her mood. Then, to her surprise, it helped her sleep better by week’s end.

As a neuroscientist, I couldn’t help but ask: Which neurons in her brain were kicking in to help her feel calm?

This isn’t a one-off story. A growing number of user surveys and clinical trials suggest that cognitive behavioral therapy-based chatbot interactions can lead to short-term improvements in mood, focus, and even sleep. In randomized studies, users of mental health apps have reported reduced symptoms of depression and anxiety – outcomes that closely align with how in-person cognitive behavioral therapy influences the brain.

Several studies show that therapy chatbots can actually help people feel better. In one clinical trial, a chatbot called “Therabot” helped reduce depression and anxiety symptoms by nearly half, similar to what people experience with human therapists. Other research, including a review of over 80 studies, found that AI chatbots are especially helpful for improving mood, reducing stress, and even helping people sleep better. In one study, a chatbot outperformed a self-help book in boosting mental health after just two weeks.

While people often report feeling better after using these chatbots, scientists haven’t yet confirmed exactly what’s happening in the brain during those interactions. In other words, we know they work for many people, but we’re still learning how and why.AI chatbots don’t cost what a human therapist costs – and they’re available 24/7.

Red Flags and Risks

Apps like Wysa have earned FDA Breakthrough Device designation, a status that fast-tracks promising technologies for serious conditions, suggesting they may offer real clinical benefit. Woebot, similarly, runs randomized clinical trials showing improved depression and anxiety symptoms in new moms and college students.

While many mental health apps boast labels like “clinically validated” or “FDA approved,” those claims are often unverified. A review of top apps found that most made bold claims, but fewer than 22% cited actual scientific studies to back them up.

In addition, chatbots collect sensitive information about your mood metrics, triggers, and personal stories. What if that data winds up in third-party hands, such as advertisers, employers, or hackers, a scenario that has occurred with genetic data? In a 2023 breach, nearly 7 million users of the DNA testing company 23andMe had their DNA and personal details exposed after hackers used previously leaked passwords to break into their accounts. Regulators later fined the company more than $2 million for failing to protect user data.

Unlike clinicians, bots aren’t bound by counseling ethics or privacy laws regarding medical information. You might be getting a form of cognitive behavioral therapy, but you’re also feeding a database.

And sure, bots can guide you through breathing exercises or prompt cognitive reappraisal, but when faced with emotional complexity or crisis, they’re often out of their depth. Human therapists tap into nuance, past trauma, empathy, and live feedback loops. Can an algorithm say “I hear you” with genuine understanding? Neuroscience suggests that supportive human connection activates social brain networks that AI can’t reach.

So while in mild to moderate cases, bot-delivered cognitive behavioral therapy may offer short-term symptom relief, it’s important to be aware of its limitations. For the time being, pairing bots with human care – rather than replacing it – is the safest move.

Pooja Shree Chettiar

Ph.D. Candidate in Medical Sciences, Texas A&M University

Life in the digital world can be rewarding. It’s convenient to order groceries for pickup, share photographs or music, and keep in touch with family and friends, no matter the distance. However, it can also be draining. The feeling of being constantly “on” and productive has driven people to reconsider their balance in the saturated digital world.

More than 70% of American adults are concerned about how technology affects their mental health and personal relationships. This worry is reinforced by the media, which points to people’s unhealthy habits with social media and phones.

What to do? There is a fuzzy line between healthy and unhealthy digital consumption. Some folks feel the need to fully disconnect from the digital world to understand this boundary. The idea of digital detoxing is gaining popularity. This practice involves intentionally unplugging from digital technologies in the pursuit of balance and digital well-being. Nearly half of Americans report that they are making a conscious effort to regularly step away from their screens.

But is this attempt enough? It’s no surprise that 62% of Americans confess to feeling addicted to their devices and the internet. Despite people’s best efforts to unplug and strike a balance, research indicates that digital detoxes often fall short.

Digital well-being is subjective. We research technology and consumer behavior. Our recent research studied the digital detox journey, where people take a much-needed break from digital consumption, aiming to uncover what supports or sabotages those seeking digital well-being. Our findings highlighted four key strategies to improve the outcome of this journey toward achieving a healthier digital balance: replacement practices, social bonds, mindfulness, and digital well-being as a journey.

1. Finding Replacement Practices

We found that feelings of withdrawal during a digital detox are quite common. For many, reaching for their phones and scrolling has become such a ritual that they often don’t realize they are doing it. Many turn to their devices when bored or stressed, much like an adult pacifier. As a result, finding an alternative to distract your mind and occupy your hands can be crucial during a digital detox.

These replacement practices often involve hobbies or activities that result in play. As adults, people sometimes forget what it feels like to have fun. By separating fun from your task list and engaging in play for its own sake, you can significantly reduce stress levels and boost your digital well-being.

2. Shoring up Social Bonds

Humans are inherently social creatures. Indeed, tools such as email, text messages, and social media offer ways to enhance social connections. This innate desire for connection, however, combined with people’s reliance on technology, can lead to feelings of FOMO – fear of missing out – and anxiety during a digital detox.

The average adult now spends 70% less time with friends than they did two decades ago. Digital devices offer connection, but pieces of the experience are missing, such as the joy of in-person contact and trust in others that can be difficult to get online. So while we’re a more connected society, relationships suffer, and people are more lonely than ever.

Therefore, during a digital detox, it is vital to fill your cup with community, whether through existing friendships or by creating new ones. We recommend engaging in a digital detox alongside others, because FOMO may rear its ugly head if your friend pulls out their phone during a night out. Taking a short digital detox with the Offline Club.

3. Emphasizing Mindfulness

In today’s fast-paced environment, finding a moment to pause can feel nearly impossible. Many experience solitude deprivation, meaning people often don’t have moments to be alone with their own thoughts. Yet, the ability to just be can allow time for reflection, helping you consider what makes you happy and healthy. Finding moments where you can step away – to be still and silent – can provide a much-needed recharge.

With adults spending about 90% of their time indoors, breaking the routine and heading outside can offer a more holistic perspective on both personal and global well-being. In our study, yoga and meditation were common ways that detoxers found moments to become more aware of their own thoughts, which helped foster more intentional behaviors.

4. Viewing Digital Well-being as an Ongoing Journey

Ultimately, digital well-being is a journey. It is not a checklist that, once completed, means you are fulfilled.

Unfortunately, a single detox isn’t enough to cure digital imbalance. Instead, a successful detox often leaves people feeling introspective and curious. Our research participants shared that relapses are common, especially if they don’t set and monitor ongoing goals. Importantly, your needs change and evolve over time. In other words, what works now might not be what you need in the future.

Willpower just isn’t enough. We recommend identifying specific goals for yourself related to your own digital well-being. These aren’t productivity goals but goals to be unproductive. The aim is to unplug in more fulfilling ways. Whether planning a weekly game night with friends or taking a 10-minute walk without your phone, making time to unplug is worth it in the long run.

Researchers still have more to learn to help support digital wellness. We should remember, though, that individual differences play a crucial role in this equation, meaning that the journey to achieving digital harmony is uniquely personal. Thus, as people navigate their tech-saturated lives, it’s clear that finding the right balance is a complex, highly individualized process.

The digital detox journey can be challenging, but many people discover it to be rewarding in the end. People are not machines, however, so recognizing your limits and finding ways to reconnect with yourself and others during a detox can significantly enhance your sense of humanity and digital well-being.

Kelley Cours Anderson

Karen Anne Wallach

Most people know roughly what kind of lifestyle they should be living to stay healthy.

Think regular exercise, a balanced diet and sufficient sleep. Yet, despite all the hacks, trackers and motivational quotes, many of us still struggle to stick with our health goals.

Meanwhile, people worldwide are experiencing more lifestyle-associated chronic disease than ever before.

But what if the missing piece in your health journey wasn’t more discipline – but more stillness?

Research shows that mindfulness meditation can help facilitate this pursuit of health goals through stillness, and that getting started is easier than you might think – no Buddhist monk robes or silent retreats required.

Given how ubiquitous and accessible mindfulness resources are these days, I have been surprised to see mindfulness discussed and studied only as a mental health tool, stopping short of exploring its usefulness for a whole range of lifestyle choices.

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I am a psychologist and behavioral scientist researching ways to help people live healthier lives, especially by moving more and regulating stress more efficiently.

My team’s work and that of other researchers suggests that mindfulness could play a pivotal role in paving the way for a healthier society, one mindful breath at a time.

Mindfulness Unpacked

Mindfulness has become a buzzword of late, with initiatives now present in schools, boardrooms and even among first responders. But what is it, really?

Mindfulness refers to the practice or instance of paying careful attention to one’s present-moment experience – such as their thoughts, breath, bodily sensations and the environment – and doing so nonjudgmentally. Its origins are in Buddhist traditions, where it plays a crucial role in connecting communities and promoting selflessness.

Over the past 50 years, however, mindfulness-based practice has been Westernized into structured therapeutic programs and stress-management tools, which have been widely studied for their benefits to mental and physical health.

Research has shown that mindfulness offers wide-ranging benefits to the mind, the body and productivity.

Mindfulness-based programs, both in person and digitally delivered, can effectively treat depression and anxiety, protect from burnout, improve sleep and reduce pain.

The impacts extend beyond subjective experience too. Studies find that experienced meditators – that is, people who have been meditating for at least one year – have lower markers of inflammation, which means that their bodies are better able to fight off infections and regulate stress. They also showed improved cognitive abilities and even altered brain structure.

But I find the potential for mindfulness to support a healthy lifestyle most exciting of all.

How Can Mindfulness Help You Build Healthy Habits?

My team’s research suggests that mindfulness equips people with the psychological skills required to successfully change behavior. Knowing what to do to achieve healthy habits is rarely what stands in people’s way. But knowing how to stay motivated and keep showing up in the face of everyday obstacles such as lack of time, illness or competing priorities is the most common reason people fall off the wagon – and therefore need the most support. This is where mindfulness comes in.

Multiple studies have found that people who meditate regularly for at least two months become more inherently motivated to look after their health, which is a hallmark of those who adhere to a balanced diet and exercise regularly.

A 2024 study with over 1,200 participants that I led found more positive attitudes toward healthy habits and stronger intentions to put them into practice in meditators who practiced mindfulness for 10 minutes daily alongside a mobile app, compared with nonmeditators. This may happen because mindfulness encourages self-reflection and helps people feel more in tune with their bodies, making it easier to remember why being healthier is important to us.

Another key way mindfulness helps keep momentum with healthy habits is by restructuring one’s response to pain, discomfort and failure. This is not to say that meditators feel no pain, nor that pain during exercise is encouraged – it is not!

Mild discomfort, however, is a very common experience of novice exercisers. For example, you may feel out of breath or muscle fatigue when initially taking up a new activity, which is when people are most likely to give up. Mindfulness teaches you to notice these sensations but see them as transient and with minimal judgment, making them less disruptive to habit-building.

Putting Mindfulness into Practice

A classic mindfulness exercise includes observing the breath and counting inhales up to 10 at a time. This is surprisingly difficult to do without getting distracted, and a core part of the exercise is noticing the distraction and returning to the counting. In other words, mindfulness involves the practice of failure in small, inconsequential ways, making real-world perceived failure – such as a missed exercise session or a one-off indulgent meal – feel more manageable. This strengthens your ability to stay consistent in pursuit of health goals.

Finally, paying mindful attention to our bodies and the environment makes us more observant, resulting in a more varied and enjoyable exercising or eating experience. Participants in another study we conducted reported noticing the seasons changing, a greater connection to their surroundings and being better able to detect their own progress when exercising mindfully. This made them more likely to keep going in their habits.

Luckily, there are plenty of tools available to get started with mindfulness practice these days, many of them free. Mobile applications, such as Headspace or Calm, are popular and effective starting points, providing audio-guided sessions to follow along. Some are as short as five minutes. Research suggests that doing a mindfulness session first thing in the morning is the easiest to maintain, and after a month or so, you may start to see the skills from your meditative practice reverberating beyond the sessions themselves.

Based on our research on mindfulness and exercise, I collaborated with the nonprofit Medito Foundation to create the first mindfulness program dedicated to moving more. When we tested the program in a research study, participants who meditated alongside these sessions for one month reported doing much more exercise than before the study and having stronger intentions to keep moving compared with participants who did not meditate. Increasingly, the mobile applications mentioned above are offering mindful movement meditations too.

If the idea of a seated practice does not sound appealing, you can instead choose an activity to dedicate your full attention to. This can be your next walk outdoors, where you notice as much about your experience and surroundings as possible. Feeling your feet on the ground and the sensations on your skin are a great place to start.

For people with even less time available, short bursts of mindfulness can be incorporated into even the busiest of routines. Try taking a few mindful, nondistracted breaths while your coffee is brewing, during a restroom break or while riding the elevator. It may just be the grounding moment you need to feel and perform better for the rest of the day.

• Meditation
• Mindfulness
• Healthy lifestyle
• Health goals
• Mindfulness meditation
• Meditation apps
• Mindfulness health benefits
• Meditation practice

Masha Remskar

Masha Remskar, PhD, MSc, BSc (Hons), is a behavioural scientist excited about the interconnectedness of mental and physical health. She uses a range of methodologies–large-scale RCTs, advanced statistical approaches, qualitative and community-driven science, biomarkers, and wearable technology–to better understand how the mind and the body influence each other, and leverages this for improving health and wellbeing outcomes.