Trump: Insomniac in chief?

Donald Trump is known for his lack of sleep (tweeting in the small hours of the morning). Problem is he's got a growing nation of insomniacs, frightened awake at his erratic, upsetting behavior. What is sleep and why do we need it to maintain health? This article from the Dana Foundation gives an overview. Learn about brain essentials in our book, Healing the Brain.

A good deal of progress has been made recently in understanding why sleep is so important. Recent studies have shown that both acute sleep deprivation (staying awake all night) and chronic sleep restriction (sleeping only a few hours/night for 1-2 weeks) impair many cognitive functions, from vigilance and attention to speech and humor appreciation. 

We also know that it may take more than one or two days to recover after chronic sleep loss, so oversleeping during the week-end may not be enough, if the accumulated sleep debt is large. There is also strong evidence that sleep need varies significantly among individuals, although why some of us can function well with much less sleep than others remains unclear. Other studies show that a night of sleep benefits the acquisition of new information the next day (new learning during sleep, instead, remains largely a dream). 

Sleep also leads to the consolidation and integration of memories, both declarative memories - those one can recollect consciously, such as lists of words or associations between pictures and places, as well as non-declarative memories such as perceptual and motor skills. These experimental results fit the common observation that after intensive learning, say practicing a piece over and over on the guitar, performance often becomes fluid only after a night of sleep. It is likely that when we learn and repeatedly activate certain brain circuits, many synapses end up strengthening, not only when you play the right notes well, but also when you do it badly, or fumble other notes. The result is that, while by practicing you get better and better on average, your performance remains a bit noisy and variable. 

After sleep, it is as if the core of what you learned had been preserved, whereas the chaff is eliminated - that is, sleep seems to notch-up the signal-to-noise ratio. Something similar may happen also with declarative memories: in the face of the hundreds of thousands of scenes we encounter in waking life, memory is particularly effective at gist extraction, where the details (the noise) may be lost, but the main point of what happened to us (the signal) is preserved. So far, it seems that the memory benefits of sleep, especially for declarative memories, are due primarily to NREM sleep, but in some instances REM sleep or a combination of NREM-REM cycles may also play a role. One should not forget that memories can also consolidate during wake. Moreover, to some extent sleep helps memory consolidation simply because it reduces the interference caused by later memory traces.

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Coping with Trump: Some Tips

Abraham Maslow wrote his masterpiece, Toward a Psychology of Being, in 1965. It has stood the test of time as a realistic, achievable, positive outlook on living. We present it here and in our book, Healing the Brain.

Maslow: The 12 Characteristics of a Self-Actualized Person

Abraham Maslow describes the good life as one directed towards self-actualization, the pinnacle need. Self-actualization occurs when you maximize your potential, doing the best that you are capable of doing. Maslow studied individuals whom he believed to be self-actualized, including Abraham Lincoln, Thomas Jefferson, and Albert Einstein, to derive the common characteristics of the self-actualized person. Here are a selection of the most important characteristics, from his book Motivation and Personality:

1) Self-actualized people embrace the unknown and the ambiguous.

They are not threatened or afraid of it; instead, they accept it, are comfortable with it and are often attracted by it. They do not cling to the familiar. Maslow quotes Einstein: “The most beautiful thing we can experience is the mysterious.”

2) They accept themselves, together with all their flaws.

She perceives herself as she is, and not as she would prefer herself to be. With a high level of self-acceptance, she lacks defensiveness, pose or artificiality. Eventually, shortcomings come to be seen not as shortcomings at all, but simply as neutral personal characteristics. “They can accept their own human nature in the stoic style, with all its shortcomings, with all its discrepancies from the ideal image without feeling real concern [...] One does not complain about water because it is wet, or about rocks because they are hard [...] simply noting and observing what is the case, without either arguing the matter or demanding that it be otherwise.”

Nonetheless, while self-actualized people are accepting of shortcomings that are immutable, they do feel ashamed or regretful about changeable deficits and bad habits.

3) They prioritize and enjoy the journey, not just the destination.

“[They] often [regard] as ends in themselves many experiences and activities that are, for other people, only means. Our subjects are somewhat more likely to appreciate for its own sake, and in an absolute way, the doing itself; they can often enjoy for its own sake the getting to some place as well as the arriving. It is occasionally possible for them to make out of the most trivial and routine activity an intrinsically enjoyable game or dance or play.”

4) While they are inherently unconventional, they do not seek to shock or disturb.

Unlike the average rebel, the self-actualized person recognizes:

“... the world of people in which he lives could not understand or accept [his unconventionality], and since he has no wish to hurt them or to fight with them over every triviality, he will go through the ceremonies and rituals of convention with a good-humored shrug and with the best possible grace [... Self-actualized people would] usually behave in a conventional fashion simply because no great issues are involved or because they know people will be hurt or embarrassed by any other kind of behavior.”

5) They are motivated by growth, not by the satisfaction of needs.

While most people are still struggling in the lower rungs of the ‘Hierarchy of Needs,’ the self-actualized person is focused on personal growth. “Our subjects no longer strive in the ordinary sense, but rather develop. They attempt to grow to perfection and to develop more and more fully in their own style. The motivation of ordinary men is a striving for the basic need gratifications that they lack.”

6) Self-actualized people have purpose.

“[They have] some mission in life, some task to fulfill, some problem outside themselves which enlists much of their energies. [...] This is not necessarily a task that they would prefer or choose for themselves; it may be a task that they feel is their responsibility, duty, or obligation. [...] In general these tasks are non personal or unselfish, concerned rather with the good of mankind in general.”

Self-actualized people have the wonderful capacity to appreciate again and again, freshly and naïvely, the basic goods of life.

7) They are not troubled by the small things. Instead, they focus on the bigger picture. “They seem never to get so close to the trees that they fail to see the forest. They work within a framework of values that are broad and not petty, universal and not local, and in terms of a century rather than the moment.[...] This impression of being above small things [...] seems to impart a certain serenity and lack of worry over immediate concerns that make life easier not only for themselves but for all who are associated with them.”

Wikimedia Commons

Maslow’s Hierarchy of Needs holds that self-actualized people are motivated by growth and development.

8) Self-actualized people are grateful. They do not take their blessings for granted, and by doing so, maintain a fresh sense of wonder towards the universe. “Self-actualizing people have the wonderful capacity to appreciate again and again, freshly and naïvely, the basic goods of life, with awe, pleasure, wonder, and even ecstasy, however stale these experiences may have become to others [...] Thus for such a person, any sunset may be as beautiful as the first one, any flower may be of breath-taking loveliness, even after he has seen a million flowers. [...] For such people, even the casual workaday, moment-to-moment business of living can be thrilling.”

Because of their self-decision, self-actualized people have codes of ethics that are individualized and autonomous.

9) They share deep relationships with a few, but also feel identification and affection towards the entire human race.

“Self-actualizing people have deeper and more profound interpersonal relations than any other adults [...] They are capable of more fusion, greater love, more perfect identification, more obliteration of the ego boundaries than other people would consider possible. [...This devotion] exists side by side with a widespreading [...] benevolence, affection, and friendliness. These people tend to be kind [and friendly] to almost everyone [...] of suitable character regardless of class, education, political belief, race, or color.”

10) Self-actualized people are humble.

“They are all quite well aware of how little they know in comparison with what could be known and what is known by others. Because of this it is possible for them without pose to be honestly respectful and even humble before people who can teach them something.”

11) Self-actualized people resist enculturation.

They do not allow themselves to be passively molded by culture — they deliberate and make their own decisions, selecting what they see as good, and rejecting what they see as bad. They neither accept all, like a sheep, nor reject all, like the average rebel. Self-actualized people: “make up their own minds, come to their own decisions, are self-starters, are responsible for themselves and their own destinies. [...] too many people do not make up their own minds, but have their minds made up for them by salesmen, advertisers, parents, propagandists, TV, newspapers and so on.”

Because of their self-decision, self-actualized people have codes of ethics that are individualized and autonomous rather than being dictated by society. “They are the most ethical of people even though their ethics are not necessarily the same as those of the people around them [...because] the ordinary ethical behavior of the average person is largely conventional behavior rather than truly ethical behavior.”

12) Despite all this, self-actualized people are not perfect.

“There are no perfect human beings! Persons can be found who are good, very good indeed, in fact, great. [...] And yet these very same people can at times be boring, irritating, petulant, selfish, angry, or depressed. To avoid disillusionment with human nature, we must first give up our illusions about it.”

Because the brain enables behavior, to achieve the goals of Erikson and Maslow requires a non-compromised, healthy brain. In the pages that follow you will see how excessive stress, substance abuse, emotional and physical trauma, and more can increase the challenges for everyone. A brain not in optimal health diminishes the chances of achieving self actualization.

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Trump and LGBT Youth (and Adult) Depression

So it's been a few days since the astonishing annointing of Mr. Trump. Calls to suicide hotlines have spiked among our most vulnerable and that includes gay youth. We look closer in this excerpt from our new book Healing the Brain.

Risk Factors for Depression in Gay Teenagers

Gay teenagers not only face the normal physical and emotional stresses of adolescence, but must also contend with developing their sexual identities in a potentially hostile environment.

While straight teenagers also work to develop sexual identities, their peers are generally more accepting of their choices. But gay teenagers often must deal with rejection and teasing because of their sexual orientations.

While society has generally grown more tolerant of homosexuality, gay teenagers still face frequent discrimination and bullying, according to “Victimization of Lesbian, Gay, and Bisexual Youth in a Community Setting.”

The article, published in The Journal of Community Psychology, examined how frequently gay teenagers experienced rejection, victimization, and other stressors in their lives.

Results from the study showed 80 per cent of the gay teens experienced verbal insults while 44 per cent experienced physical assault.

Researchers Anthony R. D'Augelli and Neil W. Pilkington sampled 194 gay teenagers and surveyed how often they were verbally insulted, physically assaulted, and how their homosexuality affected their family and peer relationships. Results from the study showed 80 per cent of the teens experienced verbal insults because peers knew or thought the teens were gay, while a further 44 per cent experienced physical assault. Additionally, 43 per cent of males and 54 per cent of females said they had lost at least one friend after disclosing their sexuality

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Even though these teens are victimized, they are often fearful to seek help or report bullying because it would reveal their sexual orientations. Their parents might not accept being gay and feel unsympathetic and even might blame the teenager for the bullying. Consider a 14-year-old boy who is a freshman in high school. The boy experiences the same stresses about tests and homework as the other students, but he keeps his biggest source of his stress hidden from his peers, family members, and teachers.

From a young age, the teen knew he was attracted to other boys. Until high school though, he never experienced the kind of bullying he now faces. Now, walking the halls, he's often called a “sissy,” “girly-boy,” and other more vulgar anti-gay slurs. Soon, the boy wonders if something is wrong with him. He wonders why the other boys in class won't accept him, and if he'll ever be “normal” in their eyes.

He literally has no one to turn to. He hasn't told his parents or close friends his secret, and is afraid that they'll reject him just as his other peers have. The worst part is that the harassment is getting worse, and he isn't sure how to handle the situation anymore. Fearing stigmatization, the boy in the example felt forced to conceal his homosexuality from potential support groups like friends, counselors, and family members. But sometimes, by “coming out” to these groups, some gay teenagers find the help they need to combat negative experiences in high school.

The American Academy of Child and Adolescent Psychiatry lists several concerns of gay teenagers as they develop sexual identities.

Some of these concerns include:

• Feeling alienated from peers
• Feelings of guilt stemming from their orientations
• Worrying about how their parents will respond
• Experiencing teasing and bullying from peers
• Discrimination from clubs or sports
• Experiencing rejection from friends.
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Emergency post: Stop the terror of Trump (and Fallon's a nimrod)

I write this blog to talk about stress and promote my new book, Healing the Brain: Stress, Trauma and LGBTQ Youth.

Now I'm using whatever voice I have to wake people up to the threat of a Trump Presidency.

As a gay man, I've had to accommodate a lot. I have had to bow down to white straight male privilege. I've learned to be silent. To temper my comments. To miss the "soft" bigotry (and not-so "soft bigotry) of people like Trump. To be deceived by his, as has been called in the media, bullshit.

Now to anyone "on the fence" about voting for Hillary: Have you lost your minds? You should be embarrassed.

And I'm completely sick of the Dr. Oz, Jimmy Fallons, and Matt Lauers, the incompetent media people who have given Trump a pass on his racism, white supremecism, misogeny, lies and fraud. Shame on the media, shame on us for tolerating them.

So please wake up. And learn about stress and trauma such as induced by Trump by reading my book.

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Trump anxiety, stress

The Washington Post writes,

To the catalogue of anxieties her patients explore during therapy — marriage, children and careers — psychologist Alison Howard is now listening to a new source of stress: the political rise of Donald Trump.

(Steve Brodner for The Washington Post)

In recent days, at least two patients have invoked the Republican front-runner, including one who talked at length about being disturbed that Trump can be so divisive and popular at the same time, said Howard, who practices in the District.

What had happened to Trump during his childhood, the patient wanted to know, to make him such a “bad person”?

 

“He has stirred people up,” Howard said. “We’ve been told our whole lives not to say bad things about people, to not be bullies, to not ostracize people based on their skin color. We have these social mores, and he breaks all of them and he’s successful. And people are wondering how he gets away with it.”

Hand-wringing over Trump’s rapid climb, once confined to Washington’s political establishment, is now palpable among everyday Americans who are growing ever more anxious over the prospect of the billionaire reaching the White House.

With each Trump victory in the GOP primaries and caucuses, Democrats and Republicans alike are sharing their alarm with friends over dinner, with strangers over social media and, in some cases, with their therapists. A recent Washington Post/ABC News poll showed that 69 percent of Americans said the idea of “President Trump” made them anxious.

For some, Trump’s diatribes against undocumented immigrants, Mexicans and Muslims evoke unpleasant flashbacks of dictators. For others, his raw-toned insults conjure memories of high school bullies.

“It’s like a hurricane is coming at us, and I don’t have any way of knowing which way to go or how to combat it,” Taylor, 27, a Democrat, said in a phone interview. “He’s extremely reactionary, and that’s what scares me the most. I feel totally powerless, and it’s horrible.”

Learn more about the stress response: