Latest news with #psychologist
South China Morning Post
13 hours ago
- General
- South China Morning Post
How can Hong Kong teens stress less and what apps are available?
Every week, Talking Points gives you a worksheet to practise your reading comprehension with exercises about the story we've written. Everyone gets stressed sometimes. It is also common to ignore these feelings and hope they go away overnight. But stress does not just disappear. Avis Ngan, who created a Hong Kong mental health clinic called Mindsight, warns that the problems can get worse if left alone. This is called the stress cycle, which is used to describe how the body adapts to stress. It uses the steps: alarm, resistance and exhaustion. Three stages of stress 'Like our phone's 'low battery' alert, our body's alarm is triggered when it realises there's a challenge and gets ready to respond,' Ngan said. The response is also known as 'fight or flight'. Our bodies react with an increased heart rate, heightened senses and rapid breathing. Ngan said that school pressure and the fear of missing out were typical causes of the 'alarm' stage for Hong Kong teens. 'This feeling ... can make our body and mind react as if there is danger,' he said. 'Resistance' is like a phone's power-saving mode. Avis Ngan suggests keeping track of your emotions. Photo: Handout 'Our body is working hard to deal with stress and stay balanced,' said Ngan, who is also a clinical psychologist. But just like power-saving mode is not for all-day use, the body cannot stay in this high-alert state for too long without good rest. In this stage, we may build up feelings of frustration and have difficulty concentrating. The final stage, 'exhaustion', sets in when our body is tired. 'It's like when your phone battery dies completely. This makes us feel completely burnt out,' the psychologist explained. Symptoms include tiredness, mood swings, a loss of interest in your favourite activities, and health problems or allergies. 'When exhaustion hits, everything starts falling apart in ways that really matter,' Ngan said. 'Your brain feels foggy during class, making it impossible to focus even when you try.' He said this felt like your mind and body were 'running on empty, affecting everything from your academic performance to your closest relationships'. Why are Hong Kong teens 'lying flat'? For some, it's 'not as stressful' Stuck in resistance Ngan noted that many students got stuck in the 'resistance' stage. 'They might think they are doing OK because they have not completely crashed, but their body is actually in overdrive,' he said. These students keep telling themselves they will take a rest after revising, but there is always another test. In this case, they will begin to get irritated easily, have difficulty focusing, and see changes in their sleep and appetite. They may also struggle to get tasks done. 'When you notice these signs, stop what you are doing and do some deep breathing, a five-minute meditation,' he said. A quick walk can also calm you down. Ngan suggested keeping track of your emotions. 'When stress hits, it's like getting caught in a downpour – but you don't have to stand there getting soaked in the stress cycle,' he said. 'Your coping tools are your umbrella, and knowing your early warning signs is like having a really good weather app.' For a daily check-in, apps like MoodMeter can help you understand your feelings. Calm and Headspace include stress-relief exercises, while Newlife.330 has tools and videos in Cantonese. Writing your thoughts out on paper can also be beneficial. Ngan said this could help create a connection that made it easier to accept your emotions. To test your understanding of this story, download our printable worksheet or answer the questions in the quiz below.
CBS News
a day ago
- General
- CBS News
Yonkers psychologist found beaten, stabbed to death in home
Police are investigating after a 79-year-old psychologist was found beaten and stabbed to death in her Yonkers home two weeks ago. Crime scene tape is still outside the door, near flowers left by neighbors, at the garden apartment home of psychologist Connie Patrono. Gregorio Inestroza, the super at the Bronxville Ridge complex, checked on Patrono on May 16; she hadn't been seen for days and acquaintances were worried. "I got concerned and went into her apartment and found her laying on the floor," he said. The medical examiner says Patrono died from multiple blows with a blunt object and stab wounds. "She was a great person that didn't bother anybody" People who knew Patrono told CBS News New York she was very intelligent and could be quite engaging, but also eccentric. She lived in a modest apartment despite owning a home worth well over $1 million in Bronxville, 1.5 miles away. The home, which she grew up in, is run-down and the subject of multiple complaints to the building's department. "It's very, not only scary, but it's just alarming, because she was a great person that didn't bother anybody," Inestroza said. Thirty years ago, she was widely quoted as an expert on depression and other disorders. The super can't imagine why she met such a violent end. "It's just that she was very trusting, so," Inestroza said. Yonkers Police won't say much about the case other than they are diligently working to bring whoever is responsible to justice.
Forbes
a day ago
- General
- Forbes
Just In Time For Summer: Why You Should Consider Mindful Eating
Young african american woman drinking green juice with reusable bamboo straw in loft apartment. Home ... More concept. Healthy lifestyle concept. Copy space In an ideal world, there would be time to sit down and savor the rich flavors, scents, and the appearance of food. In reality, most people often eat while working, driving, or otherwise distracted. But experts say that mindful eating — the practice of being present, focused, and intentional while eating — can help people better tune into their body's needs and bring more enjoyment to their meals. Mindful eating encourages a person to trust their decisions in how they eat rather than following an overly strict, rigid set of dieting rules, says Barbara Shabazz, PsyD, a licensed psychologist in private practice in Virginia Beach, Virginia. To be fair, much like people set aside time to meditate, mindful eating requires some time and effort. Here are six suggestions for eating with greater intention. 1. Start Slowly Mindful eating is an extension of mindfulness meditation — the act of intentionally doing one thing at a time with awareness, without judgment. Eating mindfully can bring about a more open way of thinking about food. Experts suggest beginning with one meal or snack and adding additional meals over time, and as the practice becomes easier. For example, if eating an apple or popcorn, try to be intentional about eating the apple or popcorn while doing nothing else except engaging the senses. Observe the smells, textures, taste, sounds, and visuals. Engaging the senses helps to stay in the moment and remain present. If craving ice cream, resist the urge to judge yourself before, during, or after eating it, Shabazz says. Instead, focus on savoring each bite and fully experiencing the flavors and textures. Accept the choice as just one food option you chose for that day. Tomorrow, you may eat fruit rather than ice cream; either option is okay. 2. Practice Makes It Easier Everyone is so busy in their day-to-day lives that most people often squeeze in eating whenever and wherever they can, and that often means pairing it with other activities or tasks. Becoming a mindful eater will requires making time for your food and food choices. Mindful eating is about tuning into all senses while eating. In a world where multitasking is the norm, mindful eating challenges a person to slow down and focus on their meal. Mindful eating can feel a little different at first, but the more a person can practice being present and intentional while eating, the easier it will become to tune out distractions and resist the urge to have a working lunch or hop on social media while eating dinner. When distracted or feeling an to reach for the phone, take a deep breath and refocus. 3. Let Go of Food Guilt A lot of people are taught to feel guilty when eating certain foods or specific amounts of food. Experts stress the importance of releasing preconceived notions that may have been formed about eating that leads to guilt and shame. Mindful eating is about learning how to make healthy food choices and to improve a person's relationship with food by being fully present when eating. Over time, this may also lead to gratitude for the experience itself, as well as a lessening of judgments you may have about yourself, your body, or your eating habits. Mindful eating is not centered on weight loss, nor is weight loss the goal of this approach. In some instances, people may gain weight once they begin practicing mindful eating if they were not eating enough calories and mindful eating allows them to better tap into their body's hunger and thirst cues. Some people won't see weight gain or loss. However, in other cases, the practice of mindful eating may lead to weight loss. Research also shows that some people who lost weight by using a mindful eating approach did not gain it back. There are multiple reasons for that. One is that being more attuned to the body's needs can cut down on emotional eating. Other research shows that a more mindful way of approaching food can help with hunger awareness and reduce external eating, which is eating in response to the sight or smell of certain foods rather than eating because we're hungry. Sometimes we get seconds or do not eat because of conditioned behaviors, but with mindful eating, a person can make a more intentional decision either way. If you have deciding to lose weight for health reasons, consider combining mindful eating with nutrition counseling, Shabazz says. 'Mindful eating by itself may be effective for weight loss, but if you're not as knowledgeable about healthy nutrition, mindful eating alone will most likely not lead to weight loss.' 4. Be Kind to Yourself Mindful eating may come to some quickly or may be challenging. A person may also find practicing on certain days or with certain meals more difficult than others. Good and bad days are to be expected, and both are entirely normal, says Shabazz. The most important thing a person can do is to be kind and patient with themself and as present as possible while eating. Remind yourself that you're building a positive relationship with eating that you can even pass down to your children. 5. Plan Ahead Because mindful eating requires time, experts suggest building in a window where to eat without distraction, at least for some meals. If mornings while your family is getting ready for work and school are too hectic, maybe you can set aside one lunch break over the course of the week where you can sit by yourself on a park bench and just be. 6. Try Not to Get Too Hungry It's hard to eat mindfully when you're famished. When you're well past hunger, you may rush through your meal without enjoying it, make food choices you wouldn't otherwise make, or eat more than feels comfortable. Not only can hunger lead to feelings of deprivation, but it can also cause your blood sugar to drop and raise the cortisol in your body. Mindful eating can be a wonderful way to help you be more in tune with your body, the tastes and scents of the food in front of you, and your feelings of hunger and fullness. It can also help reduce a rigid or too-harsh way of thinking about food. Taking a more intuitive approach to eating may even help support healthy digestion. One study found that connecting the mind and the body when eating can reduce stress and digestive issues. Although the practice of mindful eating does take intention, it can be a part of your daily life, even with a full you are finding that your relationship with food makes you feel guilt or shame, you may also want to speak with a mental health provider or registered dietitian with expertise in building a healthy relationship with food.
Mail & Guardian
2 days ago
- Health
- Mail & Guardian
Juggling degrees and demands – How mid-career students can protect their mental health
Educational psychologist Delia Hamlett says mid-career students aren't starting from scratch; they are building on a solid foundation of experience, resilience, problem-solving and purpose. Photo credit: Jamaine Krige Returning to university as a mid-career professional is a bold and often transformative decision, but it can also be mentally and emotionally taxing. Delia Hamlett, an educational psychologist who works closely with adult learners, says that although these students bring valuable life experience to the classroom, they also face a unique set of mental health issues that younger, first-time students typically don't encounter. 'Many adult learners are juggling caregiving, full-time work, financial responsibilities and, in some cases, chronic health conditions,' she explains. Between board meetings, school runs and assignment deadlines, these students must learn to balance an already full life with the rigours of postgraduate study. 'These stressors create a significant emotional and cognitive load, which can impact academic performance and overall well-being,' says Hamlett Mid-career professionals often wear several hats — employee, partner, parent and now, student. 'This creates a high cognitive load,' says Hamlett. 'Many are highly motivated but feel pressure to 'do it all', which can lead to exhaustion, anxiety, difficulty concentrating and even feelings of isolation, exacerbated when their learning environments don't reflect their lived realities.' Strategies for mental resilience There is no one-size-fits-all formula for mental wellbeing, but a mix of structure, support and self-compassion can make the journey more manageable. Hamlett believes that setting boundaries and building systems of support is a good place to start. 'Let your family, friends, and colleagues know what you're working towards. Tell them when your assignments are due and when your focus time is non-negotiable — and then remind them, kindly but firmly.' She also recommends setting up a dedicated study zone, even if it's just a corner of a bedroom. This helps signal both to yourself and others that it's time to focus. Peer groups, both in-person and online, can also be helpful. And never forget to move. 'You don't have to join a gym. Walk, stretch, dance around your lounge — anything that gets you moving can help reduce stress. Lean on your support systems and aim for sustainability, not perfection.' Time management as self-care Time management is equally critical for protecting mental health. But Hamlett cautions against rigid schedules. 'Your time management strategy must serve you, not stress you. Choose one to three key tasks per day. If everything is important, nothing is. And don't forget about yourself in the process — sleep, nourishment and downtime are not luxuries, they're necessities.' She advocates for short bursts of focused work — 25 to 45 minutes, followed by breaks — and realistic time blocking. Success, she says, isn't about doing more, it's about doing things differently. 'Evaluate what works for you and what doesn't through weekly reviews. Make small, consistent adjustments. Prioritise rest and connection. Some weeks you'll have to drop a few balls — that's okay. Just be mindful of which one is glass.' Her metaphor resonates: 'Most of the balls you juggle are rubber — they'll bounce if dropped. But the glass ball — whether it's your family, work, studies or your health and wellbeing — will shatter if neglected. And that ball changes all the time. Pay attention.' Most importantly, she says, be kind to yourself: 'Progress matters more than perfection. This is a marathon, not a sprint.' Advice for the hesitant returner To those in their 30s, 40s or 50s contemplating a return to university but worried about the psychological toll, Hamlett's message is clear: 'It's normal to feel apprehensive. But just considering this step shows growth and courage. Never forget that you're not starting from scratch — you're building on a solid foundation of lived experience, resilience, problem-solving and purpose. These are powerful assets that should be acknowledged and valued.'
Yahoo
2 days ago
- General
- Yahoo
What Your Birth Order Says About You (& Why It's Not Set in Stone)
Birth order may play a bigger role in shaping who you are than you even realize. From the stereotypical elder, middle, and youngest sibling traits to the unique qualifications that shake things up, birth order theory is just one way to explain what makes you, you! Explore the phenomenon and see how it lines up with you and your family's personalities. Psychotherapist Alfred Adler was the first to propose a theory on how birth order impacted personality. Birth order theory suggests that birth order can affect the developing personality of a child. Eldest children, youngest children, middle children, and only children all fall into statistical groups with similar personality traits. That's not to say that every child will display every trait (or even any trait) associated with their place in the birth order; only that there's a statistical correlation that seems to suggest the probability that a child's ranking in birth order may result in certain traits that are common to other children of the same ranking. The sections below list characteristics of birth order that are often common to children of the same rank in birth order. It's important to note that these characteristics aren't set in stone and that just because your child falls into a certain rank in the birth order doesn't mean that he or she will display all, or even any, of the characteristics outlined. The unique position of the only child in a household of adults often results in a number of common personality traits: Close relationship with parents Natural born leaders Possess a high level of self-control Communicate and get along well with adults Can be demanding Can be spoiled and self-absorbed May feel a sense of "specialness" May feel they are being treated unfairly if they don't get their own way May be quite sensitive Often mature and dependable Often very private in nature Likes being the center of attention Will often "divide and conquer" parents in order to get what they want May relate better to adults than peers Famous only children include Robin Williams, Natalie Portman, Tipper Gore, Rudy Giuliani, Alan Greenspan, Franklin D. Roosevelt and Kareem-Abdul Jabbar. The oldest child is the only child for a period of time and can often show similar traits to only children; however, being the oldest of a group of siblings also may bring about other personality traits including the following: People pleasers Natural leaders High achievers Conformist Might be bossy or a know-it-all Are often very organized and prompt Might be overachievers They may behave in a very authoritarian manner, especially towards younger siblings May seek attention - in both positive and negative ways Often controlling May become compliant and nurturing Famous first borns include Oprah Winfrey, Walter Cronkite, Dan Rather, and Arsenio Hall. More than half of the American presidents have been first born children. Related: Middle children generally display similar personality characteristics, although middle child traits are more likely to appear in children who are in the middle of three than in middle children of larger families. Some middle child characteristics include the following: Flexible Easy-going Independent May be an excellent mediator or negotiator May feel that life is unfair May feel unloved or squeezed out by siblings Can be highly adaptable Often generous and sociable May try to differentiate themselves from the eldest sibling through behaviors and interests May perceive that the oldest and youngest child as the parents' "favorites" Might be rebellious Engage in attention-seeking behaviors May be extremely competitive Famous middle-born children include Donald Trump, Tim Allen, Rosie O'Donnell, and Julia Roberts. The baby of the family is often looked on as a carefree and spoiled position in the family. Characteristics of youngest children include: Often silly or funny Can display risk-taking behaviors Are often creative Can be very self-centered Often feels inferior as if everyone else is bigger and more capable Is highly competitive Can become bored easily Are usually friendly and outgoing with a terrific sense of humor Expect others to care for them and take responsibility for them Will often ally with the oldest sibling against the middle sibling (if three children) Can be equal parts charming and manipulative May be very idealistic Famous youngest children include Howard Stern, Ralph Nadar, and Jay Leno. There's psychological reasoning behind birth order and the different personality traits of siblings, but certain scenarios and situations could change these characteristics, including: Gender can throw off the typical birth order structure if the first two children born are different genders. When this happens, they often both have the personality traits of the oldest child. As for a large family, if there is one boy (or one girl) in the family, that child will not be in their typical birth order role. Or if a family displays favoritism or places more value on one gender over another, the dynamic will be different as well. If there are five or more years between siblings, the birth order role will not apply. Since the age between siblings is so great, it is considered a new start or 'new family' with a 'new firstborn'. When siblings are born one to two years apart, there may be more conflict and competition especially if they are the same gender. The ideal age difference between siblings tends to be three to four years. They are still close in age but can still have their own identity and interests. The older sibling naturally tends to be domineering and bossy towards their younger siblings. But if they are close in age and the younger sibling eventually outgrows or outsmarts the older sibling, the dynamic can change. When a younger sibling has a stronger, more confident disposition or temperament than their older sibling, this may throw off the birth order role. If a younger sibling is an overachiever in school or excels exponentially in sports or music, they tend to get special, even priority treatment, and birth order tends to shift. Another scenario is a sibling who has a disability and needs special care. Often these situations will alter the birth order role as well. The birth order role doesn't typically apply to twins. They have a special position in the family and tend to operate independently of the traditional birth order roles. When families are blended due to remarriage, the sibling dynamic can be incredibly confusing and complicated depending on the ages of the children. It's not unusual for the children to need some time to establish themselves in their new family hierarchy. From astrology to birth order, there are so many ways we can explain how we were quite literally born this way. While these characteristics might align with who you are, don't let them define you! Birth order might have had an influence on shaping you, but there's more to who you are then the position you were born in.
