As a cognitive psychoanalyst and former NHS mental health leader, Owen O’Kane presents a fresh perspective in his books, How to Become Your Own Therapist and Addiction to Anxiety. Instead of viewing anxiety as an enemy to conquer, he emphasizes the importance of embracing it. O’Kane challenges the prevalent brain-focused solutions circulating on social media, suggesting that we should begin with our bodies. Here are three practical approaches to transform your relationship with anxiety for better mental health.
1. Understand Anxiety – It’s Your Ally!
Traditional anxiety research tends to focus on “switching off” certain brain functions or reducing hormones. O’Kane argues that we should first develop a healthier relationship with anxiety, acknowledging its presence rather than merely trying to suppress it. Recognize that when anxiety arises, it signals fears that need attention; this protective mechanism may be trying to keep you safe.
If you perceive anxiety as a prompt from a supportive friend rather than an adversary, you can leverage its insights. For instance, if you’re anxious about a presentation, it’s your mind’s way of urging you to prepare and perform well!
However, treating anxiety as an enemy only amplifies your fear and may lead to missed opportunities. By acknowledging anxiety’s intention to safeguard you, you pave the way for more constructive coping mechanisms.
Ultimately, building a rapport with your anxiety and understanding its role is critical. Accept that while it may be uncomfortable, it exists for good reason, and rejecting it leads only to temporary relief but not genuine resolution.
2. Shift Your Focus to the Body, Not the Brain.
Many mental health professionals tend to concentrate on altering thought patterns, but O’Kane places emphasis on physical sensations. Anxiety often manifests physically; when your body feels tense, it signals to your brain that something is amiss, which can lead to irrational thoughts.
When you notice your body responding to stress, engage in activities that release that pent-up energy—be it through deep breathing, exercise, or even cold exposure. The goal is not to eliminate anxiety but to send calming signals back to your brain, allowing your rational mind to re-engage.
3. Document Your Thoughts to Tackle Uncertainty.
Research indicates that the average person has thousands of thoughts daily, many of which are negative or anxiety-inducing. When we experience anxiety, we tend to treat these thoughts as facts, perpetuating an anxiety cycle.
After acknowledging anxiety’s protective role and regulating your body, start actively documenting anxious thoughts. List the worries and evaluate their likelihood of happening. This process fosters rational thinking and diminishes the grip of anxiety over time.
Understand that uncertainty is inherent in life. O’Kane suggests embracing uncertainty rather than fearing it. Each time you adapt your response to anxiety, you forge new neural pathways, ultimately increasing your comfort level with anxiety.
A plume of ice particles, water vapor, and organic compounds shooting from Enceladus’s southern polar area
NASA/JPL-Caltech
The hidden oceans of liquid water beneath Enceladus’ icy exterior have long positioned Saturn’s moon as a prime candidate in the search for alien life, and the prospects appear even brighter. Recent findings revealing heat from the frozen northern pole indicate that the ocean is stable over geological periods, allowing the potential for life to thrive.
“For the first time, we can assert confidently that Enceladus is in a stable condition, which has significant implications for its habitability,” states Carly Howett from Oxford University. “While we already knew about the presence of liquid water, a variety of organic molecules, and heat, stability was the crucial missing element.”
Howett and her team utilized data from NASA’s Cassini spacecraft, which orbited Saturn from 2004 to 2017, to analyze the heat leaking from Enceladus. The moon’s interior is warmed by tidal forces resulting from Saturn’s gravitational pull, but up to now, this heat had only been observed escaping from the south polar region.
A delicate balance is necessary for life to develop in Enceladus’s ocean. It’s essential for the ocean to emit as much heat as it receives. Although the recorded heat from the South Pole doesn’t account for all incoming heat, Howett and her colleagues discovered that the North Pole is approximately 7 degrees warmer than previously assumed. Together with the heat from the South Pole, the overall heat balance is nearly precise. Due to a thicker ice shell near the equator, a substantial amount of heat escapes primarily in the polar regions.
This indicates that the ocean must maintain stability over extended durations. “Quantifying this is challenging, but we don’t anticipate a freeze in the near future, nor have we seen one recently,” Howett explained. “We understand that life requires time to evolve, and now we can affirm that this stability exists.” Nevertheless, discovering life, if it indeed exists, presents its own challenges. Both NASA and ESA are planning missions aimed at unearthing such life for decades ahead.
Assessing cervical cancer risk non-invasively using a urine sample
SolStock/Getty Images
Urine tests can detect strains of human papillomavirus (HPV), linked to cervical cancer, with accuracy comparable to that of self-administered vaginal swabs.
Historically, cervical cancer screening involved healthcare professionals collecting cell samples from the cervix to test for abnormal cells or HPV strains. HPV 16 and 18 are the most common culprits.
In nations like the US and Canada, individuals can now opt for self-collected vaginal swabs that avoid direct contact with the cervix. This approach is similarly being adopted in the UK as part of a new strategy. Such swabs have been linked to increased screening uptake, although they may still be invasive and uncomfortable for some individuals.
Previous research indicates that HPV DNA can be identified in urine. To explore this further, Julia Lynch from the International Vaccine Institute in Seoul, along with her colleagues, surveyed 753 sexually active women aged 18-25, asking them to provide urine samples at any time and to perform vaginal swabs in clinical settings across Bangladesh, Pakistan, and Nepal.
The results revealed that the capacity of the tests to identify seven high-risk HPV strains was strikingly similar, with 5.3% of self-collected swabs testing positive for one or more of these strains compared to 5% of urine samples. For HPV 16 and 18 specifically, the figures were nearly identical—2.3% for swabs and 2.4% for urine.
Urine samples were also preferred by many participants. “We operate in regions with diverse social contexts, and vaginal swabs were less accepted among certain age groups in some countries,” Lynch notes.
The World Health Organization set elimination goals for cervical cancer in 2018, primarily hinging on the success of HPV vaccinations. However, maintaining screening uptake remains critical, as the effects of vaccination programs may take years to be evident on a population level, according to Lynch.
Several types of HPV vaccines protect against all strains 16 and 18. Nonetheless, the data concerning HPV risks generally originates from North America and Europe, as Lynch states. Thus, this research could provide insights into the circulating strains in various regions globally to inform vaccine strategies.
The study focused solely on young women, which means the findings may not apply to broader demographics. Beverly Green from Kaiser Permanente Washington Health Research Institute mentioned that the current study is a part of a wider project aimed at determining HPV prevalence in eight low- and middle-income countries throughout South Asia and Africa, with additional studies within the same project assessing a sample of older women.
How can I maintain my brain health for an extended period?
Tom Wang / Alamy
As we age, some cognitive lapses may appear unavoidable. However, in recent years, it’s become evident that age does not uniformly affect everyone’s brain. Even individuals with plaque buildup associated with Alzheimer’s disease can display sharp cognitive abilities, while others may experience considerable decline from relatively minor damage.
What distinguishes these individuals? The primary element is cognitive reserves, which provide a protective shield against brain aging and allow adaptation to various damages. This cognitive buffer is profoundly influenced by lifestyle choices, behaviors, and, perhaps, cognitive patterns.
With an improved understanding of cognitive reserves, scientists are increasingly exploring methods to enhance them. There are indeed ways to fortify our neural defenses, particularly during specific life stages.
The concept of cognitive reserve was first introduced by Yakov Stern at Columbia University in New York, indicating that higher levels of education and challenging professions are associated with a lower likelihood of developing dementia. Over the years, the ways we cultivate our brains can explain varying degrees of degeneration and differing outcomes influenced by numerous lifestyle factors.
This phenomenon is generally referred to as “cognitive reserve,” which can be categorized into three types. “Brain reserve” refers simply to the physical size of the brain; a larger brain may be more resilient to cognitive decline. “Cognitive reserve” denotes the dynamic capability of our brains to adapt in the face of degeneration—akin to taking alternate routes when the primary road is obstructed. Lastly, “brain maintenance” describes the brain’s proactive measures to safeguard itself against diseases.
The encouraging news is that, aside from education, many lifestyle factors influencing these essential defenses against cognitive decline have been identified. “We now appreciate cognitive reserves as dynamic attributes that evolve throughout our lives,” states Alvaro Pascual-Leone from Harvard Medical School.
One significant factor is bilingualism. Research by Ellen Bialystok at York University, who first identified the correlation between speaking a second language and enhanced cognitive reserve, indicates that bilingual individuals can delay the onset of dementia by up to four years. The mental agility required for switching languages seems to grant greater neural flexibility, allowing bilingual individuals to maintain cognitive function despite increased brain atrophy. Additionally, a recent study found that bilingualism supports the maintenance of the hippocampus, a brain region integral to memory processing.
Musical training is another impactful activity. Research released in July shows that elderly individuals who received music training displayed superior ability to discern speech in noisy environments compared to non-musicians. Brain imaging revealed that, unlike non-musicians, they did not need to engage additional neural networks to perform the task.
If you play informally, research indicates there may be a threshold effect. While occasional play does offer modest cognitive benefits, significant improvements arise from practicing for at least an hour nearly every day.
Physical exercise is often cited as beneficial, although the evidence is mixed. One study analyzing 454 post-mortem brains revealed that the most physically active individuals retained better cognitive function despite comparable levels of Alzheimer’s-related brain damage. This was true even when controlling for cognitive decline impairing motor abilities. Exercise enhances cerebral blood flow and increases protective brain chemicals, yet further investigation is necessary.
Is it ever too late to enhance cognitive reserves?
For years, experts believed that cognitive reserve was largely established during childhood—and there is some truth to this theory. “Without early stimulation, certain neural pathways may not develop fully. If not utilized later, these pathways can diminish over time,” explains Rhonda R. Voskuhl at UCLA.
However, recent findings demonstrate that cognitive reserves continue to develop throughout our lives. Middle age might present a particularly critical period for enhancement. Research indicates that those who remain mentally and physically active in their 40s and 50s—through reading, socializing,playing card games, learning new instruments, etc.—exhibit improved recognition abilities later in life. Importantly, these advantages are independent of childhood education or later activities. Thus, midlife offers unique opportunities for bolstering cognitive reserves.
And there’s no reason to stop—taking piano lessons later in life can protect against neurodegeneration. Even if you’re beginning to experience the decline you’re aiming to evade, opportunities to build reserves still exist, according to Pascual-Leone. “Individuals experiencing mild early cognitive decline due to Alzheimer’s can still strengthen their cognitive reserve, helping to mitigate or suspend the risk of dementia,” he states. “It is never too late.”
Finally, while it’s easy to focus on physical activities that enhance cognitive reserves, emerging research suggests that psychological traits may also play a significant role.
For instance, having a sense of purpose correlates with a greater quality of life, where individuals with a more substantial sense of purpose experience superior cognitive functioning despite similar levels of Alzheimer’s damage.
Similarly, maintaining a consistent mindset—the belief that life is comprehensible and manageable—can further enhance resilience against brain damage. Although the mechanism remains unidentified, several studies suggest that people exhibiting high coherence show reduced brain activation when completing identical tasks, hinting at enhanced neural efficiency as opposed to those with lower coherence.
The takeaway is that while you cannot alter the brain you were born with or the education you received early in life, it’s never too late to influence how it ages. It may not always be straightforward. “What challenges the brain is beneficial to the brain,” says Bialystok. However, engaging in social activities, staying physically active, learning a new language, playing an instrument, and finding purpose in life appear to be incredibly impactful.
The Arts and Science of Crafting Science Fiction
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Taking small repeated doses of the psychedelic drug LSD does not reduce ADHD symptoms more than placebo.
Microdosing psychedelic drugs involve taking them several times a week in small amounts, sufficient to avoid experiencing hallucinations. There is little evidence to support this, but there is a broad view that this can increase happiness, creativity and focus. Additionally, some studies have reported that people who microdose as a way to treat ADHD have improved symptoms, but these studies have been observed and rely on self-reported data.
To more rigorously test the effects of drugs on ADHD, Matthias Liechti The University of Basel, Switzerland and his colleagues conducted the first randomized controlled trial of LSD microdoshing for ADHD. They recruited 53 adults living in the Netherlands or Switzerland who had been diagnosed with ADHD and experienced moderate to severe symptoms. Twenty-seven participants received 20 mirogram doses of LSD twice a week at the upper microodour limit, yet only a fifth of the standard dose, while the rest were given a placebo.
Symptoms of ADHD were assessed at the start of the study and were assessed 6 weeks later using a 54-point scale. On average, participants receiving the placebo had an average score reduction of approximately 7 percentage points. This is not a major difference, suggesting that LSD is better than a placebo for improving ADHD symptoms, says Liechti.
However, he says the dosage may have been unsuitable for treating ADHD. LSD, similar to how ADHD medications currently work, may need to be taken daily to experience a reduction in symptoms, he says Conor Murray At the University of California, Los Angeles.
“We still need to check if there is an acute dose while the drug is in your body – does it alleviate the symptoms?” Murray says. “It's kind of the first step, if not, you rarely even have to ask if there's a permanent change.”
The Trump administration has publicly stated that Russia is not considered a cyber threat to US national security or critical infrastructure, marking a significant departure from previous assessments.
Experts warn that this policy shift could leave the US vulnerable to Russian hacking attacks and may signal warming relations between President Donald Trump and Russian President Vladimir Putin.
Recent incidents indicate that the US no longer views Russia as a cybersecurity threat.
Liesyl Franz, the State Department’s deputy director of international cybersecurity, did not mention Russia as a threat in her recent speech before the UN Working Group on Cybersecurity. This contrasts with statements from European Union and UK officials who highlighted the threat posed by Moscow.
US policy changes regarding cybersecurity have been made behind closed doors, with new directives focusing on China and neglecting to mention Russia.
Anonymous sources familiar with the matter have expressed concern that the US is ignoring the Russian cyber threat, which was previously a primary focus for agencies like the Cybersecurity and Infrastructure Security Agency (CISA).
Reports indicate that CISA officials have been reassigned, raising questions about the US government’s approach to protecting against cyber threats from Russia.
The New York Times reported that CISA officials tasked with safeguarding elections from cyberattacks have also been reassigned.
Concerns have been raised about the shift in US policy towards Russia, as many believe that Russia remains a significant cyber threat to US interests.
The CISA and State Department have not provided comments on these developments.
The change in US policy regarding Russia’s cyber threat is seen as a departure from previous assessments and has raised concerns among experts.
For over a quarter-century, Putin’s Russia has been active in cyberattacks and disinformation campaigns, posing a challenge to the international order.
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