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Unlocking Healthy Longevity: The Intriguing Connection Between Infrequent Eating and Health Span

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Fri, 18 Aug 2023 14:45:45 +0000

In the realm of health and longevity, the adage “less is more” takes on a profound significance. Emerging from the depths of scientific research and traditional wisdom, a captivating concept has gained traction—the idea that eating less frequently could hold the key to an extended and healthier life[1]. This fourth article in the SWEET Nutrition Series delves into the science and philosophy behind infrequent eating as a potential pathway to unlocking healthy longevity and enhancing overall well-being. A Glimpse into Intermittent Fasting[2]: At the forefront of the less-frequent-eating movement lies the practice of intermittent fasting. Intermittent fasting involves cycling between periods of eating and fasting, allowing the body to experience extended periods without food intake. This approach has captured the attention of researchers and health enthusiasts alike, drawing connections between extended fasting periods and various health benefits. Here are five elements to keep in mind, for now: Cellular Autophagy: A Fountain of Youth: One of the mechanisms thought to underpin the benefits of intermittent fasting is cellular autophagy[3]. This intricate process involves the body’s cells recycling and removing damaged components. Intermittent fasting triggers autophagy, effectively acting as a “spring cleaning” for cells. This cleansing process has been shown to contribute to the longevity of cells and tissues, fostering overall health. This process is also essential for maintaining tissue homeostasis and preventing the accumulation of cellular waste products that can lead to various diseases and age-related conditions. Metabolic Adaptation and Insulin Sensitivity: Intermittent fasting also has a direct impact on metabolism[4]. With fewer eating instances, the body could adapt and optimize its metabolic processes. Insulin sensitivity, a critical factor in maintaining stable blood sugar levels, tends to improve during fasting periods. This improved insulin response can reduce the risk of type 2 diabetes[5] and metabolic disorders. Reducing Oxidative Stress and Inflammation: Oxidative stress and chronic inflammation are associated with various age-related diseases. Intermittent fasting has been shown to reduce oxidative stress[6] and mitigate inflammation[7], contributing to the preservation of cellular integrity and longevity. Oxidative stress occurs when there’s an imbalance between the production of Reactive Oxygen Species (ROS) and the body’s ability to neutralize them with antioxidants. These ROS, also known as free radicals, can damage cells, DNA, and proteins, contributing to various health issues. Factors such as pollution, unhealthy diets, smoking, and even intense exercise can elevate oxidative stress levels. On the other hand, inflammation is the body’s natural defense mechanism against harm. When triggered by injury, infection, or stress, inflammation sends immune cells to the affected area to heal and protect. However, chronic inflammation can become a double-edged sword, damaging healthy tissues and exacerbating conditions like cardiovascular disease, diabetes, and autoimmune disorders. Oxidative stress and inflammation often fuel each other in a vicious cycle. Oxidative stress can trigger inflammation, and ongoing inflammation can generate more oxidative stress. Breaking this cycle becomes pivotal in maintaining health and preventing chronic diseases. Caloric Restriction: The Science of Less: The concept of less-frequent-eating aligns with the principle of caloric restriction—a dietary approach that involves reducing daily calorie intake. Studies have shown that caloric restriction can extend lifespan and improve health span. Intermittent fasting can mimic the effects of caloric restriction by creating periods of reduced caloric intake[8]. Caloric restriction’s effects on longevity and health are attributed to several interconnected mechanisms: Metabolic Rate: Reducing calorie intake can lead to a decrease in metabolic rate, which slows down processes associated with aging and cellular damage. Oxidative Stress: Caloric restriction can mitigate oxidative stress, reducing the damage caused by free radicals and contributing to cellular health. Inflammation: Caloric restriction intake may lower chronic inflammation levels, which are linked to age-related diseases such as cardiovascular conditions and neurodegenerative disorders. Autophagy: Caloric restriction stimulates autophagy, the body’s cellular “clean up” process that removes damaged components and supports cellular renewal. Insulin Sensitivity: Caloric restriction intake can improve insulin sensitivity, reducing the risk of type 2 diabetes and promoting metabolic health. Traditional Wisdom and Modern Science: The concept of infrequent eating isn’t entirely new. Many cultures and religions incorporate periods of fasting as a practice that goes beyond spirituality or religious practices[9] and touches on health. Ancient wisdom is now echoed by modern scientific findings, adding credibility to the belief that less frequent eating could be a path to prolonged health and vitality. Personalization and Harmony While the science behind infrequent eating is compelling, it’s essential to approach this concept with harmony and personalization. Individuals’ nutritional needs vary, and extreme fasting practices may not be suitable for everyone. This is why the SWEET Institute Model is rooted in the concept of empowerment. When patients and clients are empowered to cultivate a healthy self-relationship—discovering their true selves and aligning with that discovery, their physical intelligence will significantly amplify. This enhanced self-awareness will enable them to tailor intermittent fasting to their unique requirements. In the meantime, certain behavior adjustments might be necessary to eliminate disruptive patterns and external distractions, allowing them to attune with their inner selves. This active engagement in their transformative process is how it’s meant to unfold. The Quest for Healthier Aging The pursuit of longevity is intertwined with the pursuit of healthier aging. The idea that less frequent eating could contribute to both is an exciting prospect that’s capturing the attention of researchers and individuals committed to their well-being. While the relationship between infrequent eating and longevity is still being explored, the scientific evidence thus far underscores the potential benefits of embracing periods of fasting[10]. In a world where abundance often dictates our dietary choices, the notion of less frequent eating challenges conventional norms. As we venture into the realm of intermittent fasting and mindful consumption, we open the door to the possibility of enhancing our health span—a journey that invites us to reconsider the profound connection between our eating habits and the tapestry of our lives. What’s Next: Check out our previous articles in this series. Stay on the lookout for upcoming articles in this series, delving deeper into the world of nutrition and its impact […]

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Overcoming Barriers: Why Clinicians Struggle to Embrace Hippocrates’ Wisdom “May Thy Food Be Thy Medicine and Thy Medicine Be Thy Food”

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Fri, 11 Aug 2023 19:26:46 +0000

Hippocrates’ ancient wisdom, “May Thy Food be Thy Medicine and Thy Medicine be Thy Food,” has stood the test of time as a guiding principle for optimal wellbeing. We have made this point in our first article in this series. In our second article, we have also explained how the modern meaning of food has evolved into a complex web of cultural, social, emotional, and commercial influences, which may hinder our patients and clients from fully embracing Hippocrates’ wisdom. However, the barriers are not only for the patients and clients but also for us, clinicians. For despite its profound wisdom, significant barriers are preventing us, clinicians from fully incorporating food as medicine in our practice. In this third article, we delve into four key obstacles that obstruct us from embracing Hippocrates’ wisdom and the challenges we face in prioritizing nutrition as a therapeutic tool in modern healthcare. Limited Nutrition Education and Time Constraints: One of the primary barriers is the lack of comprehensive nutrition education during training for physicians and other types of clinicians[1]. As clinicians, we receive minimal formal instruction on nutrition, leading to a knowledge gap that affects our ability to confidently integrate food as medicine into patient care[2]. Further, we often face time constraints during patient consultations. The pressure to address acute physical or mental health issues, fill out checklists, renew treatment plans, and write progress notes may overshadow discussions about nutrition and lifestyle changes. This, in turn, makes it challenging to adequately explore dietary interventions with patients. Focus on Pharmaceuticals or manualized treatments and Lack of Reimbursement: The pharmaceutical industry heavily influences medical practice and research[3]. The emphasis on drug-based treatments can overshadow the potential of food as medicine, leading us, clinicians to prioritize pharmaceutical interventions over dietary approaches[4]. While this concept may pertain more to prescribing clinicians, non-prescribing clinicians are not exempt from the responsibility. Our patients and clients deserve a multidisciplinary approach to care, where each clinician prioritizes their best interests. More on this topic later. In addition, in some healthcare systems, there may be limited or no reimbursement for nutrition counseling or lifestyle interventions. This financial barrier further deters clinicians from investing time in nutrition discussions with patients. Inadequate Resources, and Patient Adherence and Cultural Barriers: As clinicians, we may lack access to adequate resources, such as nutrition experts or dietitians, who can provide specialized guidance and support in incorporating food as medicine into patient care[5]. However, encouraging patients to make significant dietary changes can also be challenging, especially when cultural, social, or economic factors pose barriers to adopting healthier eating habits. Resistance to Change, Lack of Confidence in Nutrition Counseling, and Prevailing Food Culture: As clinicians, we may face resistance or skepticism from our colleagues, our patients, or even from ourselves, about the effectiveness of food as medicine. This is often a defensive response and makes it difficult to complement our conventional practices. Some of us may feel inadequately trained in nutrition counseling, leading to a lack of confidence in our ability to effectively incorporate dietary interventions into patient care. This, too, may be rather defensive. For where there is a will there is a way. In sum: While the wisdom of Hippocrates, ” May Thy Food be Thy Medicine and Thy Medicine be Thy Food,” remains as relevant as ever, notable barriers are preventing us, clinicians, from fully embracing this profound guidance. Overcoming these obstacles requires a collective effort, involving medical schools, graduate schools, healthcare institutions, policymakers, and individual clinicians. Comprehensive nutrition education during medical, graduate, and postgraduate training, increased access to nutrition experts, and policy changes to support nutrition counseling, are essential steps in breaking down these barriers. As clinicians, we ought to empower ourselves with the knowledge and resources needed to confidently prioritize food as medicine in patient care. Engaging patients and clients in discussions about nutrition, addressing cultural barriers, and advocating for a shift towards a more holistic approach to healthcare can further promote the integration of food as medicine. By recognizing and addressing these barriers, we can bridge the gap between ancient wisdom and modern medical and mental health practice, bringing us closer to Hippocrates’ vision of harnessing the healing power of food to promote better health and well-being for all. Embracing this wisdom requires a collective commitment to a more comprehensive and patient-centered approach to healthcare, where food truly becomes a powerful tool for healing and wellness. What’s Next: If you have not already done so, explore our ongoing Physical Wellness Certificate Course, where we delve into the role of nutrition in wellness. Our clinician attendees are eager to master this knowledge to integrate it into their work with patients and clients. As per the SWEET Model, experiencing it firsthand as clinicians is crucial, and we will dedicate several weeks to this. Join us for this eye-opening course segment. Stay on the lookout for article #4 in this series, delving deeper into the world of nutrition and its impact on well-being. Continue to gather more information on the role of nutrition in overall health and wellness, staying updated with the latest research and recommendations. Continue to have more frequent conversations with your clients and patients about nutrition, understanding potential barriers, and helping them overcome obstacles to optimal eating habits. Remember, as clinicians, having awareness, understanding, insight, and knowledge about nutrition is key to inspiring positive transformations. This series aims to equip you with the essential tools, so you empower yourself and help your patients and clients do the same on their process to optimal well-being. Until our next article, let us master how to continue our process of discovery and healing through the power of nutrition. [1] Kris-Etherton, Penny M., et al. “The need to advance nutrition education in the training of health care professionals and recommended research to evaluate implementation and effectiveness.” The American journal of clinical nutrition 99.5 (2014): 1153S-1166S. [2] Kris-Etherton, Penny M., et al. “Nutrition competencies in health professionals’ education and training: a new paradigm.” Advances in nutrition 6.1 (2015): 83-87. [3] Feldstein, Paul J. Health […]

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The Complex Meaning of Food: Overcoming Barriers to Embrace Hippocrates’ Wisdom

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Tue, 01 Aug 2023 21:47:41 +0000

In our first article of this series, we talked about how Hippocrates, the ancient Greek physician, imparted timeless wisdom when he stated, “Let food be thy medicine and medicine be thy food.” We explained how his profound insight underscores the therapeutic potential of nutrition in promoting overall health and well-being. However, we also said that habit change can be challenging, and when it comes to making changes in eating habits, the modern meaning of food has evolved into a complex web of cultural, social, emotional, and commercial influences[1], which may hinder our patients and clients from fully embracing Hippocrates’ wisdom. In this second article, we explore the factors that contribute to the divergence from this ancient guidance and discuss how we can overcome these barriers to help our patients and clients re-establish the healing power of food in their lives. Convenience and Fast-paced Lifestyle: In today’s fast-paced world, convenience often takes precedence over the health benefits of food. Processed and fast foods have become staples in many diets due to their easy accessibility and quick preparation, despite their poor nutritional value.[2] Delayed gratification is not practiced as much; and the focus on convenience may prevent our patients and clients from making more thoughtful and health-conscious food choices.[3] Emotional Eating and Comfort Food: Emotional eating[4], seeking solace in food during times of stress or emotional distress, has become prevalent. Comfort foods[5], often high in unhealthy fats, sugars, and salt, may temporarily ease emotional discomfort. This emotional attachment to certain foods can hinder our patients’ ability to view food as a source of nourishment and healing. What do we do, as clinicians? This, we will address in subsequent articles in this series. Cultural and Social Norms: Cultural and social norms[6] surrounding food can influence our clients’ eating habits.[7] Traditional dishes, family recipes, and social gatherings often involve rich and indulgent foods that may not align with optimal nutrition[8]. Straying from these norms can be challenging due to the importance of cultural identity and social bonding associated with shared meals. How do we, clinicians, help patients and clients work around this dilemma? This, too, we will address in subsequent articles in this series. Marketing and Advertising: The food industry heavily influences our perception of food through marketing and advertising. Highly processed, sugary, and fatty products are often aggressively promoted[9]. This, in turn, makes them appear desirable and enticing. These marketing tactics may overshadow the importance of nutrient-dense and whole foods in our diets. While this is part of a much bigger barrier, we will also be talking about how to help your patients and clients around it. Disconnection from Food Sources: Modern food production and distribution systems have created a disconnect between consumers and the sources of their food[10]. Many people are unaware of how their food is grown, processed, and distributed, reducing their appreciation for the quality and nutritional value of their meals. What’s the solution? It starts with psychoeducation and awareness – a crucial point we will be delving into as we move forward. While we will dedicate specific articles on how to help patients and clients address these barriers, is there anything you can start doing today? Here are five suggestions: Education and Awareness: You can start promoting nutrition education and raising awareness about the health benefits of whole, nutrient-rich foods[11]. This may help patients empower themselves to make informed choices. Having said that, as a SWEET clinician, you do know that information is not always enough. But this is a start. Mindful Eating: Helping your clients practice mindful eating will encourage them to be present during meals, appreciating the flavors, textures, and nourishment of the food they consume. The ripple effect can be unimaginable.[12] Reconnecting with Food Sources: As a clinician, you can support local and sustainable food systems[13] and help your clients do the same. That may foster a greater understanding of food production and promote a sense of appreciation for fresh, whole foods. Cultural Adaptations: While honoring cultural and social food traditions, there is room for adapting[14] recipes to incorporate healthier ingredients and cooking methods. This may be tricky, as we want to remain culturally humble. How to go about that? More later on this. Moderation and Balance: Encouraging a balanced approach to eating, where indulgences are enjoyed in moderation, can help maintain a healthy relationship with food[15]. Some patients and clients may find this to be very hard. More on this later, as well. As stated above, embracing Hippocrates’ wisdom of “Let food be thy medicine and medicine be thy food” requires navigating a landscape of diverse meanings and influences surrounding food. By recognizing and overcoming the barriers that prevent our clients from fully embracing the healing power of food, they can transform their relationship with nutrition. Through education, mindfulness, cultural adaptations, and a renewed connection with food sources, we can start to help them rediscover the profound wisdom of Hippocrates, making food not only a source of pleasure and social connection but a true catalyst for healing and optimal well-being. By prioritizing nutrition and understanding the true meaning of food, they can pave the way towards healthier and more fulfilling lives for themselves and future generations. What’s Next: If you have not already done so, explore our ongoing Physical Wellness Certificate Course, where we delve into the role of nutrition in wellness. Our clinician attendees are eager to master this knowledge and integrate it into their work with patients and clients. As per the SWEET Model, experiencing it firsthand as clinicians is crucial, and we will dedicate several weeks to this. Join us for this eye-opening course segment. Stay on the lookout for article # 3 in this series, delving deeper into the world of nutrition and its impact on well-being. Continue to gather more information on the role of nutrition in overall health and wellness, staying updated with the latest research and recommendations. Continue to have more frequent conversations with your clients and patients about nutrition, understanding potential barriers, and helping them overcome […]

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Target Fixation: A Metaphor for Goal Achievement

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Wed, 19 Jul 2023 22:33:22 +0000

Mardoche started to get interested in cycling. As he bikes, he started to appreciate more and more something so relevant to the work we do, every day, as clinicians. It is what we refer to in science as “Target Fixation.” What is “Target Fixation”? Target fixation is also known as “eye-steering.” It is a psychological effect that can influence our direction of travel, particularly when riding a bicycle or motorcycle.[1] Why does this happen? Here are the three main reasons why: Visual Attention[2]: Our visual attention is closely linked to our body’s movement. When we focus our eyes on a specific object or point, our attention becomes fixated on that target. As a result, our body naturally tends to move in the direction we are looking. Balance and Proprioception[3]: When riding a bike, our body relies on a combination of visual cues, balance, and proprioception to maintain stability and control. Looking in a particular direction can subtly shift our body’s balance and affect our steering input, causing the bike to lean or turn in that direction. Note that proprioception is awareness of body position. In other words, awareness plays a key role in maintaining such stability and control. Unconscious Steering Input: The act of looking in a specific direction can trigger subtle unconscious movements in our hands, arms, and upper body. These small steering adjustments, often imperceptible to us, contribute to the bike naturally following the direction of our eyes. Target fixation influences our steering and the control of the bike’s movement, not just through the above three mechanisms. Rather, also by affecting other factors, including: Our body positioning Our weight distribution Our intentional steering inputs Awareness of target fixation is key; and by consciously directing our gaze where we want to go and practicing good riding techniques, we can improve our ability to control the bike effectively and navigate safely. Now, how is this relevant to the work we do? Well, everything we do with our clients is goal-based, whether we are aware of that or not. As a result, goal achievement is key to the work we do with our patients. This is despite the fact that we, clinicians, have not been formally trained in the area of goal achievement. Now, what is the relationship between target fixation and goal achievement? Let us look: Goal achievement is a fundamental aspect of growth, development, and success. It involves: Setting clear objectives Charting a path Making progress toward desired outcomes Interestingly, the phenomenon of target fixation, often observed in activities like cycling or motorcycling, as discussed above, can serve as a powerful metaphor for understanding and achieving our goals and guide our patients and clients to do the same. Let’s explore how target fixation relates to goal achievement and the lessons it offers along the way. The Power of Focus[4]: In target fixation, the direction of our eyes and focus influence our path of travel. Similarly, in goal achievement, a clear focus on our desired outcome plays a pivotal role. By setting specific goals and maintaining unwavering attention on them, we increase our chances of reaching them. Like a cyclist intently staring at a target, our focused attention directs our efforts, decisions, and actions toward the realization of our goals. Harnessing the Unconscious Mind: Target fixation triggers subtle unconscious movements in our body, guiding us in the direction we are looking. In goal achievement, our unconscious mind also plays a significant role[5]. When we deeply internalize our goals and maintain an optimal mindset, our unconscious mind becomes aligned with our objectives. It drives us to take action, make choices, and seize opportunities that bring us closer to our desired outcomes, often without us consciously realizing it. Overcoming Distractions and Obstacles: During target fixation, excessive fixation on obstacles rather than the desired path can lead to accidents or deviations. Similarly, in goal achievement, distractions, and obstacles can divert our attention and impede progress[6]. By staying focused on our target and cultivating resilience, we can navigate around obstacles and remain on track. We learn to acknowledge distractions without losing sight of our ultimate destination. Balance and Adaptability: In target fixation, balance is crucial for maintaining control and staying on course. Likewise, in goal achievement, finding balance in our efforts, resources, and priorities is essential. Balancing dedication with self-care, perseverance with flexibility, and short-term milestones with a long-term vision, ensures sustained progress and adaptability[7]. It enables us to adjust our approach when needed without losing sight of our ultimate goal. Celebrating Milestones: During target fixation, as a cyclist reaches intermediate targets, they experience a sense of accomplishment and motivation to keep going. Similarly, in goal achievement, acknowledging and celebrating milestones along the way provides a boost of motivation and reinforces progress. By recognizing and appreciating each step taken towards our goals, we cultivate a positive mindset and the drive to continue forward. Target fixation serves as a powerful metaphor for goal achievement, teaching us the importance of focus, harnessing the unconscious mind, overcoming obstacles, maintaining balance, and celebrating milestones. By applying these lessons to our pursuit of goals, we can maximize our chances of success. As we fix our gaze on our desired outcomes, remain adaptable, and steer clear of distractions, we empower ourselves to navigate the path to achievement with determination, resilience, and unwavering focus. Isn’t this an idea worth sharing with our colleagues, our mentees, and more importantly with our patients and clients? And, please come and engage in experiential learning, through the SWEET Model, by attending one or more of the following seminars this week: Social Work Code of Ethics Mastering Genograms Cognitive Distortions and Our Clients Mastering Case Formulation The Psychotherapy Certificate Course (Self-Study) Also, join us for our upcoming CBT for PTSD Virtual Conference. [1] Bobrova, E. V., et al. “Comparative analysis of the dynamics of human postural control during fixation and pursuit of a visual target.” Biophysics 52 (2007): 248-252. [2] Samiei, Manoosh, and James J. Clark. “Target Features Affect Visual Search, A Study of Eye Fixations.” arXiv preprint […]

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How to Prevent Burnout: SWEET Clinicians’ Secrets

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Sun, 09 Jul 2023 01:13:40 +0000

There is a number of words we often use in the field that become just another buzzword. Burnout is one of these words. As a SWEET Clinician, you take a step back and think through words, their concept, and their meaning. Let’s now do so with burnout. What is burnout? The short response to this question is: Burnout is a state of chronic physical and emotional exhaustion[1]. It is characterized by: A feeling of depletion Cynicism and detachment Lack of Motivation, and A sense of ineffectiveness or lack of accomplishment It can impact various aspects of our lives, as clinicians, including our work performance, our therapeutic relationship with our clients, and our overall well-being.[2] With over 70% of clinicians affected by burnout[3], being able to recognize burnout is key to addressing and preventing it. But is it so easy to recognize burnout? The symptoms of burnout can manifest in different ways, and this may make it less easy to recognize, contrary to what we might think. Six ways burnout can manifest itself include: Physical Exhaustion Emotional Exhaustion Reduced Productivity Cynicism and Detachment Lack of Motivation Increased Irritability But, these, themselves, can also be just words. Let us take a deeper look. Physical Exhaustion[4]: This is when we start to feel drained, and tired, showing a lack of energy even after adequate rest and sleep. This is not just one bad night. Rather, this is happening more often than not; or at least multiple times during the week. This may also manifest as headaches, muscle tension, sleep disturbances, changes in appetite, or any other physical symptoms. All this may, indeed, be a sign of burnout. This may be the sign for us to take a step back. Emotional Exhaustion[5]: As clinicians, we may be experiencing burnout when experiencing a sense of emotional depletion, detachment, and being overwhelmed by daily tasks and responsibilities. The operative word here is “overwhelmed.” For it is not necessarily the tasks or responsibilities. Rather, it is a feeling of being overwhelmed, as part of emotional exhaustion. As one of the tenets of CBT puts it, “Our perception of a situation and not the situation itself, determines the feelings and behaviors that follow.” This does not mean we are to blame ourselves. This is not an excuse to surrender to our schemas. Rather, it is an opportunity for us to, once again, take a step back. For, this, indeed, may be a sign of burnout. Reduced Productivity[6]: There are times when we find ourselves with: A decreased effectiveness and productivity in our work with our clients Difficulty concentrating Increased errors or mistakes in a variety of tasks that we perform on a regular basis Our brain is economical. The moment we start doing something, it starts looking for ways to do it more efficiently. This, in turn, makes us productive as we continue to perform the tasks. Yet, this whole mechanism may be jeopardized by a process of burnout. This means the moment we find ourselves being less and less productive, having difficulty focusing, and making more and more mistakes, it is a sign for us to take a step back. For, once again, just as anything else, the process of burnout, is, indeed, an opportunity, if we know how to use it optimally. Cynicism and Detachment[7]: How about our attitude or a change thereof? Are you seeing your clients through the lens of a growth mindset[8] or one of a fixed mindset? Do you think “they’ll just never get better,” or “they just do not want to get better,” or “there is just nothing that can be done for them”? Well, however realistic any of these may sound, it may be a classic sign that we are going through a process of burnout. For, as clinicians, we are healers. Healers use hope and not hopelessness. Healers use courage and not helplessness or apathy. Healers look to the future and do not allow loss to paralyze them forever. Yet, in the midst of a process of burnout, our ability to do any of that is compromised. Time, then to take a step back. This interfering attitude, which, in the burnout literature is known as cynicism can take different forms and be seen in different contexts, including in our relationship with our colleagues or with ourselves. Time to pay closer attention. Time to take a pause. Time to reflect. Lack of Motivation[9]: As clinicians, we are intrinsically motivated to make a difference. This is undeniable. Yet, at times, it may be hard to experience the faintest presence of such a thing, called motivation. While this is, regrettably, more common than not, and while we are not alone in this experience, it is important for us to recognize that this, too, can be a sign of burnout. During burnout, we may present with a loss of motivation and decreased interest or enjoyment in all the important work we do with our clients. This, in turn, is accompanied by a sense of disillusionment, and that level of cynicism that we mentioned earlier. Increased Irritability[10]: Isn’t it “ok” for us to express our emotions? Well, being easily frustrated, short-tempered, or having frequent conflicts with others, while may seem to be “ok,” may actually be a sign of an underlying process-the process of burnout. In fact, this level of irritability may not be happening simply with our colleagues, but also with our boss, the non-clinical staff, our children, our spouse, or other family members. This is nothing for us to be embarrassed about. This is part of a process-likely a process of burnout; and we can do something about it. What is next?: Let us look and see which of these 6 ways burnout may be manifesting itself in our life Let’s reach out. The vision of the SWEET Institute is to provide a safe space for all clinicians throughout the world to have the tools they need, including the tools to prevent and address burnout Consider attending one of the following relevant […]

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Wants, Desires, Superclinicians/SWEET Clinicians

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Sat, 24 Jun 2023 12:25:32 +0000

Superclinicians are SWEET Clinicians. This means they are clinicians whose vision is to Support Wellbeing through Empowerment, Education, and Training. In this vein, they tend to pay attention to what their patients want, need, or desire. Yet, people’s wants and desires can vary greatly depending on preferences, needs at a particular time, and circumstances. However, Superclinicians do know that there are some common things that many people tend to want in life. They use these common denominators as their point of reference to engage their clients and help them achieve their desired state. Here are five wants and desires and what Superclinicians or SWEET Clinicians know about them: Happiness and Fulfillment: Superclinicians know that, whether we are aware of it or not, we all desire happiness and fulfillment. Some people may not know how to express it, and Superclinicians know that it is their role to help provide a safe space where their patients can identify and use the tools that can help them succeed in first becoming aware of this desire and then expressing it. Superclinicians help their clients find ways to get involved in various activities and experiences that will help them get out of their comfort zone, stretch and develop themselves. Their patients often find that the outcomes are usually joy, satisfaction, and a sense of purpose – exactly what they have wanted all along and the main ingredients to happiness and fulfillment. Health and Well-being: Superclinicians know that individuals generally want optimal physical and mental health. They know that their clients strive to maintain a healthy lifestyle, engage in regular exercise, eat nutritious food, and take care of their overall well-being. They use the triad of the Explanatory Model, the Solution Model, and the Gap Bridging to help start conversations with their patients. They neither shy away from having these conversations nor do they invade their patients. They make use of the Socratic Motivational Practice, and the Patient-Centered Cared Model to facilitate these sensitive and often difficult conversations. Meaningful Relationships: Superclinicians know that we are social creatures[1]. We are designed that way; and we desire meaningful connections with others. Superclinicians know that meaningful connections require optimal socialization. They know that it means how we operate and where we operate is required to build and nurture relationships with families, friends, partners, and communities. Superclinicians also know that their patients are often looking externally and placing the responsibility of developing meaningful relationships on others. This is an inside-out paradigm, and it is unfamiliar to most. It, therefore, takes a process of unlearning, learning, and continuous learning. With that, Superclinicians are always ready to meet their clients where they are; and help strengthen their area of life of relationship with others. Success and Achievement: Who says “success” or “achievement” is not something to want? Many individuals have ambitions and aspirations for personal and professional success. Superclinicians know that this is totally part of who we are. They understand that we are all here to evolve, to develop, to grow, and to model. They understand that the more we have the more we can give; and that we cannot give what we do not have. They then borrow from Goal-Based Therapy[2], from Jay Haley’s Strategic Interventions[3], and from the theories of Goal Setting. They then work with their clients and help them set and achieve goals. They provide a safe place where their patients find the tools and empower themselves to pursue careers or passions through which they express a sense of accomplishment and fulfillment. They also learn to empower themselves to use the Law of Little Things, turning their goals[4] into objectives, using strategies, and turning them into tactics, then milestones in areas that are important to them. Financial Stability: Maslow’s Hierarchy of Needs[5] is a theory proposed by psychologist Abraham Maslow in 1943. It suggests that human beings have a hierarchical structure of needs that must be fulfilled in a specific order to achieve Self-Actualization. The hierarchy is typically depicted as a pyramid with five levels, from the most basic physiological needs at the bottom to higher-level psychological and self-fulfillment needs at the top. A sixth need, self-transcendence[6] was added later on after he had become acquainted with the Viennese psychiatrist, Viktor Frankl, the father of Logotherapy, and author of the best-selling book, Man’s Search for Meaning[7]. Maslow’s first five needs are as follows: Physiological Needs: Which are the fundamental biological needs necessary for survival, such as air, water, food, shelter, sleep, and basic bodily functions. Safety Needs: Which are the search for safety and security, and stability. Love and Belongingness Needs: Which are related to social connection, love, and a sense of belonging. Esteem Needs: Which are related to self-respect, achievement, confidence, and the respect and admiration of others. Self-Actualization Needs: Which involve the pursuit of personal goals, self-discovery, self-fulfillment, and realizing one’s true potential. As you can see, finances are related, one way or another, to each of these five needs in the hierarchy. No wonder, it is a common desire for many people. Our clients, too, seek to have a stable income, meet their financial obligations, and have enough resources to fulfill their needs and pursue their goals. Superclinicians or SWEET Clinicians understand that; and they work with their clients towards such goals, following the 7 Areas of Life Model. Now unto you: How much of a Superclinician or SWEET Clinician are you? Which of the above are you already doing? Which ones would you like to start implementing right away? When would you like to start implementing them? What do you need to get started? Below is a list of series happening at the SWEET Institute that you may find to be helpful and relevant to you either becoming or strengthening yourself as a SWEET Clinician. Which ones can you commit to attend? See below and see you soon: Schema Therapy for Clinicians: Mondays from 8-9pm (EDT) Geriatric Mental Health: 1st & 3rd Wednesday, 8-9pm (EDT) Child and Adolescent Mental Health Series: 1st & 3rd Saturday, 2-3pm […]

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How to Follow Through – The 10 Strategies of Superclinicians

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Mon, 19 Jun 2023 21:45:04 +0000

Sticking to our schedule can be challenging. This is because of habit patterns. It takes strategies. It takes discipline. It takes the use of the Cognitive Function of Imagination or the Cognitive Function Assessment. Regardless of what method we use, it is possible to improve our ability to follow through with our own schedule. One thing to wonder about is: Why is it easier for us to follow through with something we said we would do for someone else rather than following through with something we said we would for ourselves? How about the ability to follow through regardless of whether it is about doing something for others or for us? Superclinicians or Supertherapists have a way of making this happen. Read on for 10 Strategies They Use. 1. Set Clear Goals[1]: If you are a Superclinician, it means you start by defining your priorities and establishing clear goals. This, in turn, will help provide you with a sense of purpose and motivation to stick to your schedule. 2. Create a Realistic Schedule: As a Superclinician, you are realistic about the time you allocate for each task or activity. You avoid overloading your schedule. And you foresee any likelihood of interruptions and plan for them accordingly. 3. Prioritize and Focus: You also identify the most important tasks or activities that align with your goals. You then prioritize them and dedicate focused time and attention to completing them. 4. Break It Down: As a Superclinician, you make use of the Law of Little Things. This means you break larger tasks or projects into smaller, manageable steps. This makes them less overwhelming and easier to address within the allocated time slots. 5. Eliminate or Minimize Distractions: You minimize potential distractions[2] during scheduled periods. You put away your phone, you close unnecessary browser tabs, and you create a conducive environment for focused work. This means the social media, text messages or call alerts are all turned off for a chunk of time. You then reward yourself with a few minutes of social media, phone, or TV, when taking a break 6. Time Blocking[3]: As a Superclinician, you use time blocking techniques to allocate specific time slots for different activities or tasks. You set clear start and end times for each block and commit to sticking to those timeframes. 7. Use Reminders and Alarms: You also set reminders or alarms on your phone or calendar to prompt you to switch tasks or move on to the next scheduled activity. This can help keep you on track and maintain your schedule. 8. Be Flexible, but Mindful: You know it’s important to stick to your schedule, but you are open to necessary adjustments and unforeseen circumstances. However, you remain mindful of not deviating unnecessarily or allowing constant disruptions. 9. Track and Evaluate: You have learned to keep track of your adherence to the schedule and evaluate your progress regularly. You reflect on what worked well and what could be improved. You also make adjustments accordingly. 10. Practice Discipline and Consistency: Overall, you know that following through requires discipline and consistency[4]. As a Superclinician, you have done that, as you commit to following through with your planned activities, even when your motivation might waver. Yes, it takes time and practice to develop a habit[5] of following through with your schedule. Be patient with yourself, make adjustments as needed, and celebrate your successes along the way. Now, unto you: Which of these 10 strategies you have been practicing? Which ones you are yet to master? Let us know and join us for one of the following five series that are currently taking place at the SWEET Institute: Speed Reading for Clinicians: Mondays from 7-8pm (EDT) Schema Therapy for Clinicians: Mondays from 8-9pm (EDT) Super Memory Skills for Clinicians: Wednesdays from 7-8pm (EDT) Addiction Mental Health: 2nd and 4th Wednesday, 8-9pm (EDT) Geriatric Mental Health: 1st & 3rd Wednesday, 8-9pm (EDT) [1] Elavsky, Steriani, Shawna E. Doerksen, and David E. Conroy. “Identifying priorities among goals and plans: A critical psychometric reexamination of the exercise goal-setting and planning/scheduling scales.” Sport, Exercise, and Performance Psychology 1.3 (2012): 158. [2] Lavie, Nilli. “Attention, distraction, and cognitive control under load.” Current directions in psychological science 19.3 (2010): 143-148. [3] Rampton, John. “Time blocking tips top experts and scientists use to increase productivity.” Inc (2019). [4] McChesney, Chris, Sean Covey, and Jim Huling. The 4 disciplines of execution: Achieving your wildly important goals. Vol. 34. No. 10. Simon and Schuster, 2012. [5] Ceceli, Ahmet O., and Elizabeth Tricomi. “Habits and goals: a motivational perspective on action control.” Current Opinion in Behavioral Sciences 20 (2018): 110-116.

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How to Become Wise: The Supertherapist’s Ten Reflections on Wisdom

Mardoche Sidor, MD and Karen Dubin, PhD, LCSW — Thu, 01 Jun 2023 10:36:52 +0000

The Supertherapist knows all too well that wisdom means to be integrated with the Source of Wisdom in them. They also know that the process of being integrated with the Source of Wisdom involves: Unlearning Relearning Learning again In this process, Supertherapists: Remove blocks, in form of patterns Gain knowledge, which is different from perception or just information Go through an experiential process culminating in understanding They then learn to develop: Sound judgment Wisdom Discernment Here are the ten reflections of Supertherapists on Wisdom and becoming wise: Allowing Understanding Actively allowing learning and knowledge in various areas of life Reading books Engaging in meaningful conversations Exploring different perspectives Staying curious about ourselves, others, and the world around them Embracing Life Experiences Learning from our own experiences and reflecting upon them Embracing both successes and failures as opportunities for growth and self-integration Extracting valuable lessons from each experience to enhance our understanding of life Practicing Critical Thinking[1] Developing the ability to think critically and analyzing information objectively Questioning assumptions, limiting beliefs and schemas Evaluating evidence, and considering alternative viewpoints Avoiding hasty judgments and striving for a balanced and rational approach Cultivating Open-Mindedness Being open to new ideas, perspectives, and possibilities Avoiding rigid thinking and embracing intellectual flexibility Allowing ourselves to consider different viewpoints, even if they challenge our existing beliefs Seeking Guidance from Mentors Seeking out mentors or wise individuals who can provide guidance and share their wisdom with us Learning from others’ experiences, insights, and advice Knowing that others’ guidance can be part of our process of mastering how to navigate challenges and gain valuable insights from and through life Practicing Self-Reflection[2] Taking time for introspection and self-reflection Exploring our thoughts, emotions, and beliefs Regularly evaluating our own actions, motivations, and values Understanding that self-reflection helps deepen self-awareness and promotes personal growth Learning from Others Observing and learning from the experiences and wisdom of others Engaging in meaningful conversations, listening actively, and asking questions Being open to learning from people of different ages, backgrounds, and perspectives Cultivating Empathy[3] Developing the ability to understand and empathize with others Seeking to understand others’ experiences, emotions, and perspectives Understanding that empathy helps broaden our understanding of the human condition and enhances our ability to make wise decisions Practicing Mindfulness[4] Cultivating mindfulness by being fully present in the moment and aware of our thoughts, emotions, and sensations Understanding that mindfulness helps us observe and respond to situations with clarity and wisdom Embracing Humility[5] Recognizing our own limitations and embracing a humble attitude Avoiding excessive pride or arrogance. For we know that they hinder the growth of wisdom Understanding that humility allows us to: Be open to learning Consider different viewpoints Accept that we don’t have all the answers; unless we are fully integrated with our Source of Wisdom Now unto you: Many of these reflections are yours. Others are very much familiar to you; while still others are still a challenge. Here, at SWEET, we have thousands of online seminars that can help you in your process of becoming wise. Click the link below to select some courses, and let us continue to be empowered and model for our patients and clients to do the same. Schema Therapy for Clinicians: Mondays from 8-9pm (EDT) Philosophy and Mental Health: Monday, 10:30-11:30pm Super Memory Skills for Clinicians: Wednesdays from 7-8pm (EDT) Writing Skills for Clinicians: Thursdays from 10:30-11:30pm (EDT) Spiritual Tools for Clinical Outcomes: 2nd and 4th Saturday, 2-3pm Please also join us for our upcoming CBT Virtual Conference on CBT for Substance Use, Friday, June 16, 2023 [1] Krupat, Edward, et al. “Thinking critically about critical thinking: ability, disposition or both?.” Medical education 45.6 (2011): 625-635. [2] Gerace, Adam, et al. “‘I think, you think’: Understanding the importance of self-reflection to the taking of another person’s perspective.” Journal of Relationships Research 8 (2017): e9. [3] Hardee, James T. “An overview of empathy.” The Permanente Journal 7.4 (2003): 51. [4] Irving, Julie Anne, Patricia L. Dobkin, and Jeeseon Park. “Cultivating mindfulness in health care professionals: A review of empirical studies of mindfulness-based stress reduction (MBSR).” Complementary therapies in clinical practice 15.2 (2009): 61-66. [5] Huynh, Ho Phi, and Amy Dicke-Bohmann. “Humble doctors, healthy patients? Exploring the relationships between clinician humility and patient satisfaction, trust, and health status.” Patient Education and Counseling 103.1 (2020): 173-179.

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