Horrible Bosses – Ideas on What to do about Them

A horrible boss can come with a silver lining: Those who have had to work with an abusive boss are more likely to treat their own direct reports ethically and with respect, according to research published in the Journal of Applied Psychology.The key to breaking the cycle? Disassociating yourself from your terrible manager; remembering that you are not like them and that you don’t need to behave like them, says study co-author Shannon Taylor of the University of Central Florida.

Here is an abstract of that study, published at Applied Psychology, a journal I follow and hope that you will too!

A new University of Central Florida study suggests abuse and mistreatment by those at the top of an organization do not necessarily lead to abusive behavior by lower-level leaders. When offered leadership opportunities, prior victims of workplace abuse are more likely to treat their own subordinates better by learning from the bad behavior of their bosses.

“Some employees who are abused by their bosses resolve not to repeat that pattern with their own subordinates and become exceptional leaders of their teams,” Taylor said. “Our study sheds light on a silver lining of sorts for people who are subjected to abuse at work.Some managers who experience this abuse can re-frame their experience, so it doesn’t reflect their behavior and actually makes them better leaders.”

The study found those who relied on their morals and integrity to defy their manager’s abusive approach felt encouraged to prevent it from moving beyond their bosses.

Through multiple experiments over several years, the researchers examined the differences in attitude and behavior of supervisors who had been abused by superiors and those who had not and, in turn, how each group treated their employees. They found that abused supervisors who purposefully distanced themselves from their manager expressed respect and kindness toward their own employees, despite the poor treatment they received from their own boss.

“The lesson here isn’t to hire more abusive managers,of course, but to try to encourage people who have been abused, among other things, to say, ‘Look, I’m not like my boss,'” Taylor said. “You can take a stand—not just by reporting the bad behavior, but by actively rejecting this abusive leadership style.”

Taylor said he doesn’t expect workplace abuse to disappear,but he notes that companies are learning and trying to solve the problem through training and maintaining positive workplace climates.


Read more at: https://phys.org/news/2018-12-bad-bosses-great-boss.html#jCp

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Why I Do NOT Let Students Use Technology in Class: Reason No. 5

Some time ago I began this series on why I do not let my students use technology in the classroom. My wife, Cindy, alerted me today to yet more evidence regarding the efficacy of hand-written notes versus digital. These findings also included the efficacy of reading documents on a computer screen versus reading from a paper-based handout. All of it confirms my opinion that good’old American paper is far better for educating my students.

Digital or Print: Which Is Better for Comprehension and Note-Taking?

In this article in the Journal of Adolescent and Adult Literacy, authors Douglas Fisher and Nancy Frey (San Diego State University and Health Sciences High and Middle College) summarize three studies comparing digital and hard-copy reading and note-taking.

  • Singer and Alexander (2017) – This review of 36 empirical studies compared reading comprehension among both middle-school and college students. One finding was that when the length of a reading passage didn’t require scrolling on a digital device, students’ reading comprehension was the same. With longer passages, students who read paper texts did better. The study also found that students reading print material did better on questions that asked for more-detailed and nuanced information.
  • Mangen, Walgermo, and Bronnick (2013) – The researchers had Norwegian tenth graders read online or hard-copy narratives and informational passages of about 1,500 words and found that students who read in hard copy did better on comprehension. The researchers had two theories. First, they speculated that hard-copy texts provide readers with “unequivocal and fixed spatial cues for text memory and recall… [T]he absence of touch and physical handling of the pages of the digital form of the articles may have ‘disrupted the mental maps of the text…’” The authors speculated that students reading online articles were overconfident in predicting their performance, compared to those who read hard copies. Paper texts seemed to involve “more effortful learning” in contrast to the “fast and shallow reading” of digital material.
  • Mueller and Oppenheimer (2014) – This study compared laptop to hand-written notetaking in college classes. The researchers found that laptop note-takers got more words down, often verbatim phrases and sentences from the content. By contrast, longhand note-takers wrote fewer words but did more paraphrasing, capturing material at a more conceptual level. Tested 30 minutes afterward, both groups did comparably on factual items, but the longhand note-takers did significantly better on conceptual questions. In a second study with different participants, laptop note-takers were urged to take conceptual versus transcription-type notes, but this made no difference to the kind of notes they took, and they still did less well on conceptual questions than longhand note-takers.
  • Mueller and Oppenheimer (2014) also conducted a third experiment (with different participants), this time testing students on factual and conceptual content a week later on the material they’d heard and taken notes on. They divided students into four groups:
    • Laptop note-takers not allowed to study their notes before the test;
    • Laptop note-takers allowed to look at their notes;
    • Longhand note-takers not allowed to study their notes;
    • Longhand note-takers allowed to study their notes.
  • The first three groups all performed poorly on the test. Only the group that took longhand notes and then studied them did well. “Longhand notes,” conclude Fisher and Frey, “appear to require the learner to process the information, making decisions about what information is most important, synthesizing, and putting concepts into their own words. All of these are critical thinking skills that are indicators of learning.”

Reference

“Reading and Writing on Screen and Paper” by Douglas Fisher and Nancy Frey in Journal of Adolescent and Adult Literacy, November/December 2018 (Vol. 62, #3, p. 349-351), https://ila.onlinelibrary.wiley.com/doi/pdf/10.1002/jaal.901

The authors can be reached at dfisher@mail.sdsu.edu and nfrey@sdsu.edu.

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This Ought to Please the Warmists: Population decline is the on the way!

To those who “believe” in Global Warming, or its new name, “Climate Change,” this will come as good news all tied up with pink and blue ribbons: The world’s population is posed to shrink far faster than ever thought possible. Why? Because there has been a remarkable decline in fertility rates.

In my lifetime, there was the rather funny data that emerged following the 1965 total-blackout in New York City. The result? More babies nine months later. The Global Warmists, intent on taking away traditional and reliable sources of energy (coal, gas, hydro), may want to think twice about this. Less power equals more babies.

Anyway, this information has been excerpted from a piece at the BBC, and specifically from an article by James Gallagher, its health and science correspondent, published on November 9, 2018.

There has been a remarkable global decline in the number of children women are having, say researchers at The Lancet, England’s equivalent of the Journal of the AMA. Their report found fertility rate declines are resulting in a profound “baby bust” – meaning there are insufficient children to maintain any given population size.

The findings were a “huge surprise,” researchers said.  And there would be profound consequences for societies with “more grandparents than grandchildren.”  Think here of the resulting inability for many countries to fund their social security programs: fewer working-age adults to carry the retirees through to death.

How big has the fall been?

The study followed trends in every country from 1950 to 2017. In 1950, women were having an average of 4.7 children in their lifetime. The fertility rate has all but halved to 2.4 children per woman by last year.

But that masks huge variation between nations. The fertility rate in Niger, west Africa, is 7.1, but in the Mediterranean island of Cyprus women are having one child, on average. In the UK, the rate is 1.7, like most Western European countries.

How high does the fertility rate have to be?

The total fertility rate is the average number of children a woman gives birth to in their lifetime (it’s different to the birth rate which is the number of children born per thousand people each year).

Whenever a country’s rate drops below approximately 2.1 then populations will eventually start to shrink (this “baby bust” figure is significantly higher in countries which have high rates of death in childhood). At the start of the study, in 1950, there were zero nations in this position.

Prof Christopher Murray, the director of the Institute for Health Metrics and Evaluation at the University of Washington, told the BBC: “We’ve reached this watershed where half of countries have fertility rates below the replacement level, so if nothing happens the populations will decline in those countries.

“It’s a remarkable transition. “It’s a surprise even to people like myself, the idea that it’s half the countries in the world will be a huge surprise to people,” said Murray.

Which countries are affected?

More economically developed countries including most of Europe, the US, South Korea and Australia have lower fertility rates. It does not mean the number of people living in these countries is falling, at least not yet as the size of a population is a mix of the fertility rate, death rate and migration. It can also take a generation for changes in fertility rate to take hold.

“We will soon be transitioning to a point where societies are grappling with a declining population,” Murray said.

Half the world’s nations are still producing enough children to grow, but as more countries advance economically, more will have lower fertility rates.

Self-Interest to Blame?

Rachael Jacobs, 38, of Kent, had her first and only child seven years ago.

“I’d always focused on my career. When I was pregnant, I was still focusing on my career. I know now that we can survive on what we earn as a family and still go on holiday every year. If we had more than one child, we couldn’t go on holiday. We’d rather give our daughter the best of everything than have multiple children that we can just about feed and clothe. My partner and I are also thinking about the future. We want to be in a position where we can help her financially with university or housing. I don’t want to ever have to say that she can’t go to a party or have a new Christmas jumper.”

Why is the fertility rate falling?

The simple answer: We are getting better at raising all boats.

The fall in fertility rate is not down to sperm counts or any of the things that normally come to mind when thinking of fertility.

Instead it is being put down to three key factors:

  • Fewer deaths in childhood meaning women have fewer babies
  • Greater access to contraception
  • More women in education and work

In many ways, therefore, falling fertility rates are a success story.

What will the impact be?

Without migration, countries will face ageing and shrinking populations. Of course, that ignores the impact on the country they leave. What about those countries?

Dr George Leeson, director of the Oxford Institute of Population Ageing, says that does not have to be a bad thing, as long as the whole of society adjusts to the massive demographic change.

“Demography impacts on every single aspect of our lives, just look out of your window at the people on the streets, the houses, the traffic, the consumption, it is all driven by demography. Everything we plan for is not just driven by the numbers in the population, but also the age structure and that is changing, so fundamentally we haven’t got our heads around it,” said Leeson.

He thinks workplaces are going to have to change and even the idea of retiring at 68, the current maximum in the UK, will be unsustainable.

The report, part of the Global Burden of Diseases analysis, says affected countries will need to consider increasing immigration, which can create its own problems, or introducing policies to encourage women to have more children, which often fail.

“On current trends there will be very few children and lots of people over the age of 65 and that’s very difficult to sustain global society. Think of all the profound social and economic consequences of a society structured like that with more grandparents than grandchildren. I think Japan is very aware of this, they’re facing declining populations, but I don’t think it’s hit many countries in the West, because low fertility has been compensated with migration. At a global level there is no migration solution,” Prof Murray says.

But while the change may challenge societies, it may also have environmental benefits given the impact of our species.

What about China?

China has seen huge population growth since 1950, going from around half a billion inhabitants to 1.4 billion. But it too is facing the challenge of fertility rates, which stood at only 1.5 in 2017, and has recently moved away from its famous one child policy.

The reason developed countries need a fertility rate of 2.1 is because not all children survive to adulthood and babies are ever so slightly more likely to be male than female.

But in China, the report shows for every 100 girls born there were 117 boys which “imply very substantial sex-selective abortion and even the possibility of female infanticide.”  That means even more children need to be born to have a stable population.


I may live to see an actual population decline. Hard to believe, yes, but the numbers are compelling.

 

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One More Reason to Quit Facebook

I am not a fan of Facebook. I quit using it about 4 years ago. I won’t be going back, and not just because the company is inept at maintaining privacy, but largely because I see it as the biggest time-suck in all of recorded history. Wanna remain in contact with your family? Send letters. The postman needs the work.

Alright, with that said, here is yet another study that seems to suggest a causal link between the use of social media and increased feelings of loneliness and even depression.


Social media use increases depression and loneliness, study finds

Date: November 8, 2018

Source: University of Pennsylvania

Summary: Facebook, Snapchat, and Instagram may not be great for personal well-being. The first experimental study examining use of multiple platforms shows a causal link between time spent on these social media and increased depression and loneliness.

The link between the two has been talked about for years, but a causal connection had never been proven[1]. For the first time[2], University of Pennsylvania research based on experimental data connects Facebook, Snapchat, and Instagram use to decreased well-being. Findings were published in the December Journal of Social and Clinical Psychology.

Few prior studies have attempted to show that social-media use harms users’ well-being, and those that have either put participants in unrealistic situations or were limited in scope, asking them to completely forego Facebook and relying on self-report data, for example, or conducting the work in a lab in as little time as an hour.

“We set out to do a much more comprehensive, rigorous study that was also more ecologically valid,” says Hunt, associate director of clinical training in Penn’s Psychology Department.

To that end, the research team designed their experiment to include the three platforms most popular with a cohort of undergraduates, and then collected objective usage data automatically tracked by iPhones for active apps, not those running the background.

Each of 143 participants completed a survey to determine mood and well-being at the study’s start, plus shared shots of their iPhone battery screens to offer a week’s worth of baseline social-media data. Participants were then randomly assigned to a control group, which had users maintain their typical social-media behavior, or an experimental group that limited time on Facebook, Snapchat, and Instagram to 10 minutes per platform per day.

For the next three weeks, participants shared iPhone battery screenshots to give the researchers weekly tallies for everyone. With those data in hand, Hunt then looked at seven outcome measures including fear of missing out, anxiety, depression, and loneliness.

“Here’s the bottom line,” she says. “Using fewer social media than you normally would leads to significant decreases in both depression and loneliness. These effects are particularly pronounced for folks who were more depressed when they came into the study.”

Hunt stresses that the findings do not suggest that 18- to 22-year-olds should stop using social media altogether. In fact, she built the study as she did to stay away from what she considers an unrealistic goal. The work does, however, speak to the idea that limiting screen time on these apps couldn’t hurt.

“It is a little ironic that reducing your use of social media actually makes you feel less lonely,” she says. But when she digs a little deeper, the findings make sense. “Some of the existing literature on social media suggests there’s an enormous amount of social comparison that happens. When you look at other people’s lives, particularly on Instagram, it’s easy to conclude that everyone else’s life is cooler or better than yours.”

Because this work only looked at Facebook, Instagram, and Snapchat, it is not clear whether it applies broadly to other social-media platforms. Hunt also hesitates to say that these findings would replicate for other age groups or in different settings.

Despite those caveats, and although the study didn’t determine the optimal time users should spend on these platforms or the best way to use them, Hunt says the findings do offer two related conclusions it couldn’t hurt any social-media user to follow.

For one, reduce opportunities for social comparison, she says.

“When you’re not busy getting sucked into clickbait social media, you’re actually spending more time on things that are more likely to make you feel better about your life.” Secondly, she adds, because these tools are here to stay, it’s incumbent on society to figure out how to use them in a way that limits damaging effects. “In general, I would say, put your phone down and be with the people in your life.”

Melissa G. Hunt is the associate director of clinical training in the Department of Psychology in the School of Arts and Sciences at the University of Pennsylvania.

Reference

Hunt, M.G., Marx R., Lipson, C., & Young, J. No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 2018; 751 DOI: 10.1521/jscp.2018.37.10.751


[1] Russo Note: And it never will be [proven].  Remember, NOTHING IS EVER PROVEN.

[2] Russo Note: I am not sure this is correct. When I was doing my doctoral work, I read several such studies.

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Two Recent Articles About the Looming Teacher Shortage in America

Two articles have appeared recently that highlight a growing teacher shortage in the United States.  Aside from fault-finding, the pieces are noteworthy in their consistency: We are preparing far fewer teachers in America than we will need in the coming years.

Some will point to the depressed teacher salaries as the reason students aren’t deciding for a career in teaching. Others point to the rather hostile environment in most schools and ask why anyone would want to enter a profession where the teacher is always at fault and never the student. Others cite the increased emphasis on assessment and standardized testing.  Still others point to the relatively high focus placed on other professions such as engineering and financial management (which belies the ability of graduates to earn more in those fields than in teaching).

There are other reasons, but no matter the reason, we have reason to be concerned.

The first article below appeared on Monday October 22, 2018 in the Laramie, Wyoming Boomerang, the city’s daily newspaper that focuses for the most part on stories in and around the high plains of the Laramie Region. The second article appeared at the Fox Business Channel on Thursday October 25, 2018.

UW Official Warns of Looming Teacher Shortage

Enrollment at the University of Wyoming’s College of Education has fallen by a quarter in recent years, its top administrator warned lawmakers recently as he sought to ring the bell about a looming teacher shortage that some districts are already feeling.

Nationally, enrollment in teacher education programs fell about 35 percent between 2009 and 2014, according to a study by the Learning Policy Institute. Wyoming’s has been smaller, at 25 percent, but it’s still a surprising and sobering number, UW College of Education Dean Ray Reutzel said.

“Think about the unrelenting criticism of the education system in the public press,” Reutzel told the Star-Tribune last week, less than a month after he briefly spoke to the Wyoming Legislature’s Joint Education Committee. “The press has not been kind to teachers and schools. Forty-five, 50 years ago, teachers were some of the most venerated people in the community. Now they’re bloodsucking tics on the body politic. That’s about how they’re represented.”

Reutzel said the only talk in the Wyoming Legislature is about “cut, cut, cut,” which doesn’t help the situation, either.

“You never cut your way to prosperity” he said.

He noted Wyoming teacher salaries, which average about $58,000, are above the national average but have remained stagnant in recent years. States such as Colorado and Utah have been public in their desire to increase teacher salaries.

Other states, like Arizona and West Virginia, were home to high-profile strikes and showdowns between teachers’ unions and statehouses earlier this year.

The problem isn’t just on the enrollment side. Once teachers enter the classroom, they’re spending less time there. Reutzel cited a national study that found that four years after graduation, only 10 percent of degree participants were teaching. The Learning Policy Institute found national teacher attrition at 8 percent — double the rate of places like Singapore and areas of Canada.

Then there are the retirements, as the baby-boomers leave he workforce across all sectors. The result, Reutzel said, is that by 2025, the nation would hire just half of the needed teachers annually.

“We could be staffing classrooms in schools where maybe half are real, “prepared” teachers,” he said.

“Everything points to a massive prolonged, protracted teacher shortage in the country, and Wyoming is positioning itself to be in a very bad place by not raising salaries and staying ahead of that like they were 10 years ago in order to have hat competitive advantage,” he continued.

“Then there’s the disadvantage of having few communities with amenities. So, Wyoming has to really decide how bad they want this to be.”

Some top administrators have been warning that they’re already feeling the effect. Donna Little-Kaumo, the superintendent in Sweetwater County School District No. 2, has testified in front of the Education Committee repeatedly over the past 18 months and warning that competition from Utah has her scrambling to fill spots.

Reutzel said that open positions used to have dozens of candidates, and now it’s down to a handful.  He warned of letting the looming national crisis drag Wyoming into a cycle of “boom and bust education,” where, to cope with a shortage, the Legislature lowers the bar for who can be a teacher.  Then, performance may dip, and lawmakers — some of whom are already critical of students’ scores would turn around and cut because the results are poor.

Reutzel said he was willing and eager to sit at the table with lawmakers and educators. He ticked off a handful of possible solutions — putting teacher interns into the classroom, moving away from a near-complete reliance on fossil fuels — that could help moving forward.

Otherwise, Wyoming could see the teaching population in the western half of the state “emptied out,” as Kaumo-Little has been warning.

“From a (college) student’s perspective, why would I do this? I don’t get paid much, I get badmouthed, and whenever we get in a hard spot in the state with tax revenues, my job’s imperiled,” the dean said. “There’s no good insensitive [sic] to want to go into the education system.”

Russo Note: The word above should read “incentive.”  I doubt that Dean Ray would make an error like that!

High school teacher shortage forcing schools to go digital

By Jade Scipioni, Fox Business Channel

Teacher shortages across the country are getting so dire that they’re forcing some school districts to live stream lessons, replacing educators in many classrooms.

According to The Wall Street Journal, tens of thousands of high school students nationwide are now getting lessons taught by a remote teacher to occupy many hard-to-fill positions in areas like science, math and special education.

All 50 states and Washington D.C. have reported teacher shortages over the last few years. The U.S. Department of Education said the number of people completing teacher programs has dropped from 217,506 in 2011 to 159,598 in 2016.

Colin Sharkey, executive vice president of the Association of American Educators, a California-based nonunion professional organization, told FOX Business that he isn’t surprised that more and more districts are leveraging online education tools.

“School leaders are forced to get creative about hiring decisions when their hands are tied when it comes to attracting talent and filling critical vacancies,” Sharkey said, adding that for some students and teachers, online education can actually be an effective method of instruction.

“There is certainly a role for screen-based teaching in traditional school environments, especially for a generation of students who will likely learn how to change a tire by watching a video on YouTube,” he added.

However, Sharkey warns that school leaders need to do their research before implementing it to fully understand “all of the tradeoffs,” adding that the method would only work if the remote teacher is fully supported in that role.

He noted that many of today’s educators are becoming increasingly frustrated over how little autonomy they enjoy in their own classroom to prepare the next generation and how political and ineffective their unions have become at ensuring student success.

“Even our members who report high levels of satisfaction with teaching and plan to stay through retirement understand why the allure of teaching is declining—and they want to reverse the trend,” Sharkey said. “If teaching can again be well-respected, student-oriented, and personally fulfilling, there will not be any shortages.”


Concluding Note: Here’s the deal. If you are called to teaching, you will ignore all of the above. It won’t matter what you are paid. Your “calling” trumps lower wages. However, if you are somewhat business-astute, you will realize that worker shortages in virtually any industry usually lead to higher wages. I sense change’a’comin.

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Anxiety and the “Newly Free” – aka, Young Adults

I doubt that there is anything new about anxiety. I see it as a function of freedom. And the “newly free” are what the law refers to as “adults.” Adults are those who have been freed from parental authority.

When you stop to think about it, we adults haven’t been “free” (in the socio-political sense) for all that long. Up until the revolution in America in the 1770’s, man was not particularly free, as we understand freedom today. We had kings and queens and everyday despots who ordered our world and left us with precious little choice day in and day out. And African Americans had masters. Way back when, all of us were serfs.

In 1843, as the notion of freedom began to set into the consciousness of everyday man, Alexander Morison coined the term panphobia, which he saw as a general nervousness about, well … everything (hence the use of the combining form, “pan”).

The great philosopher Kierkegaard, in his book The Concept of Anxiety (1844), described anxiety or dread associated with the “dizziness of freedom.” He went on to suggest the possibility for positive resolution of anxiety through the self-conscious exercise of responsibility and choosing. The key word there is “choosing.” We get to choose our responses – therefore, engage in basic freedom. I suppose that that kind of freedom has always been with us, but absent a lord or lady to tell us how to feel, it was all of a sudden in our own hands as men and women.

Other great thinkers have weighed in on this. In Art and Artist (1932), the eminent psychologist Otto Rank wrote that the “psychological trauma of birth” caused it all and gave us what he called the existential anxiety for life itself.  Existential anxiety encompasses the person’s simultaneous fear of – and desire for – separation, individuation, and differentiation.

Dr. Paul Tillich thought of existential anxiety as “the state in which a [human] being is aware of its possible non-being;” in other words, death. He listed three categories for the non-being and resulting anxiety: ontic (fate and death), moral (guilt and condemnation), and spiritual (emptiness or meaninglessness). According to Tillich, the last of these three types of existential anxiety, or, the notion of being anxious at our mere existence, is predominant in modern times while the others were predominant in earlier periods. We can go ahead and therefore, once again, tip our hat to freedom as the contributing cause.

A Full Employment Act for Therapists

Tillich and the others have argued that anxiety can either be accepted as part of the human condition or it can be resisted but with negative consequences. Therein lies the choice, if you will, and the source of income for therapists around the world (smiles).

And, so, I find myself engaging with college-aged adolescents (the “newly free”) who struggle with profound anxiety in the face of so many choices in life. By the way, this has also given rise to the notion of “snowflakes” – those who had been led to believe, by modern-day kings and queens, that the world will be ordered in this or that way (think here of the overwhelming prediction of Hillary Clinton’s ascendancy to the presidency), when – all of a sudden – it wasn’t. And, isn’t.

Clinically, anxiety may be seen as an emotion characterized by an unpleasant state of inner turmoil, often accompanied by nervous behavior such as pacing back and forth, somatic complaints, and rumination. It is the subjectively unpleasant feeling of dread over anticipated events, otherwise known as “anticipatory anxiety.” It can be seen as the physical and psychological reminder that “death is upon me.”

Anxiety is Not the Same Thing as Fear

Let’s be clear: Anxiety is not the same as fear. Fear is an evolutionary response to a real or perceived immediate threat in the here and now. Anxiety, on the other hand, is the expectation of a future threat.  Anxiety is a feeling of uneasiness and worry, usually generalized and unfocused as an overreaction to a situation that is only subjectively seen as menacing. It is often accompanied by muscular tension, restlessness, fatigue and problems in concentration. Anxiety can be appropriate, but when experienced regularly the individual may suffer from an anxiety disorder.

Anxiety, by the way, can hide. We often mistake a socially anxious person, for example, as having antisocial qualities and then proceed to label them as “shy” (which is why I don’t particularly like the word “shy”). Anxious people break my heart. And anxious teenagers, in specific, break my heart far faster than older adults. Why? Because being a teenager, especially one that is 18 or 19 (still a teen) has everything to live for. They simply do not yet know how to make choices in a world full of choices.

The myriad of social stigmas associated with adolescence and growing to adulthood are hard enough. But then you add in the need to perform well in school, the competitiveness of modern academics and college applications, the dynamics of their peer groups, changing bodies, still-forming minds, problems at home and a host of other factors. Is it any wonder depression and anxiety are such a serious problem for teenagers?

Then there is technology.

The world moves a mile a minute, and every second of every day seems to be recorded for posterity. Every young person is under a constant microscope. We all remember the days when we did stupid, reckless things in our youth. But we were fortunate enough not to have it go viral to be forever documented online. Think here of Brett Kavanaugh, by the way. And it is the Number One Reason Why I Encourage Everyone to Get-Off-of-Facebook. Period.

Anyway, the pressure to stay connected and on social media always, adds to the threat of negative response, cyber-bullying and a perception of reality that is diametrically different from the “real world.” (See Snowflake discussion above).

What Can I, as a Therapist, Do?

Freedom to choose one’s direction in life, coupled with social anxiety, results in stress, even duress. When that stress is mild, it can be a positive force, pushing someone to perform better, act with more care and operate outside of their comfort zone. But when it becomes a phobia – limiting the person’s presence in the world – it can eventually become toxic.

I attack it from two angles:

  • Expose Them More, Not Less – A young adult’s natural inclination is to withdraw. But we should be encouraging them to interact more with their peers. That can be done in a safe place, or during an activity they enjoy. It is just important that they don’t shy away from social situations. I push my clients to take “baby steps” and to engage in positive imagery around success in social situations.
  • Teach Them Breathing Techniques – When they are interacting with others or engaging in situations likely to cause anxiety, my clients will find themselves panicking at first. In those moments, I ask that my clients simply re-learn how to breathe. Yes, breathe. And the way to breathe when anxious is simple: Pretend like you are drawing your breath through the belly; take long, deep breaths through the nose and into the stomach (so that the stomach inflates) hold it for three seconds; then release it through the mouth quickly. Rinse and repeat 🙂 I got news for you: Doing this will have a positive effect far faster than good old Xanax.
  • Teach Them to Take a Break – If they are overwhelmed, and belly breathing is having no effect, let them step away. Sometimes they will need a break to collect themselves and quiet their anxiety. You also might try setting a time goal for social situations, such as one hour at an event, then letting them go home. This, again, is what I mean by baby steps.
  • Listen and Validate – I take whatever my clients say to me quite seriously. I engage in normalization; that is, the idea that they are not the only person in the world who feels this way. Remember the Maxim™ – there are only two kinds of people in the world, those with issues, and the … dead.  

It’s okay to be nervous. It means you’re free. It’s not okay to be paralyzed by anxiety – unless you want a despot to take care of everything for you.

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Autogenics

Autogenics and Other Relaxation Resources

I am often asked, “Dr Russo, what kinds of things can I listen to to help me relax before sleep?” Well, the answer is, “There are loads of recordings available on the Internet, including YouTube and via iTunes.” However, you needn’t pay for them, so start with YouTube.

The fancy terms for such an approach are “progressive muscle relaxation” and “autogenics.” Essentially a form of structured self-hypnosis, autogenics involves concentrating passively on verbal formulas suggesting warmth and heaviness in the limbs and relaxation throughout the body. It is effective in reducing fatigue, tension, high blood pressure, racing heart, irritability, headaches, and migraines. Progressive muscle relaxation is explained below.

Much of what follows is taken from Brigham Young University’s counselor education web site (but it is not a “Mormon thing.” Anyone can benefit.).  For more information, click here. And please let me know if the links are broken (josephvrusso@outlook.com).


Autogenics

“Autogenics: Full Body” (16:07)
Written and read by Barbara Morrell, Ph.D.

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Autogenics: Arms and Legs” (17:11)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download)


Breathing

Diaphragmatic or abdominal breathing is the easiest way to produce the relaxation response and allows the respiratory system to function properly. Improper breathing can often contribute to feelings of anxiety, panic, or fatigue and can increase muscular tension, leading to headaches. Practicing deep breathing allows the mind and body to slow down and relax. For more information about relaxation through breathing, click here.

“Breathing for Relaxation” (17:19)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download)


Body Scan

Also known as body awareness, body scanning uses a passive mental focus to release and relax muscle groups in the body and recognize any discomfort in the internal environment. It is effective in reducing muscle tension, pain, and fatigue. Body scanning can also be used quickly and easily at night to help promote a calm mind before bed, thus aiding in sleep improvement. For more information about the body scan, click here.

“Body Scan” (12:48)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Ripple Scan” (20:00)
Written and read by Katie Steck

[PLAY] (or right click and choose ‘Save Link As’ to download)


Meditation

Meditation is the practice of passively and uncritically attempting to focus the mind on one thing at a time. It helps to cultivate the part of the mind that is the “witness” that observes our experiences with calm detachment. The practice of meditation can be used to lower breathing and heart rates and has been used successfully in the treatment of high blood pressure, migraines, obsessive thinking, anxiety, depression, and hostility. For more information about meditation, click here.

“Mindfulness Meditation” (8:52)
Written and read by Angela Howell

[PLAY] (or right click and choose ‘Save Link As’ to download)


Performance Rehearsal

Performance rehearsal utilizes the power of mental imagery to bring about better performance and promote successful behavioral change. Imagining the steps needed for success helps to condition the mind to deal with a stressful event and overcome problems in the course of that event. It can be used any time there is a planned stressful event, such as speaking in public, taking an exam, competing in athletic events, or going on a date. For more information about performance rehearsal, click here.

“Performance Rehearsal” (11:25)
Written and read by Dr. Ron Chamberlain, Ph.D., Sports Psychologist

[PLAY] (or right click and choose ‘Save Link As’ to download)

‘Performance Preparation’ (Performance Rehearsal, 10:00)
Written and read by Elise Dungan, BYU Graduate Student

[PLAY] (or right click and choose ‘Save Link As’ to download)

“A Walk to the BYU Testing Center” (17:23)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download))


Muscle Relaxation

Designed to help the body progressively relax, progressive muscle relaxation or PMR helps condition the body and mind to distinguish the contrast between tight and relaxed muscles. It is in dealing with muscle tension, neck and back pain, insomnia, fatigue and muscle spasms. PMR also reduces the physiological tension caused by anxiety-provoking thoughts, which helps to reduce the anxiety response. For more information about progressive muscle relaxation, click here.

“Progressive Muscle Relaxation” (10:17)
Written by Joy Cox and Loren Brown, read by Loren Brown

[PLAY] (or right click and choose ‘Save Link As’ to download)


Royalty-Free Non-Lyrical Music

“Wisps of Whorles” (14:16)
By Kevin MacLeod

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Silver Blue Light” (5:50)
By Kevin MacLeod

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Healing” (14:02)
By Kevin MacLeod

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Ambient” (22:53)
By Kevin MacLeod

[PLAY] (or right click and choose ‘Save Link As’ to download)


Self-Hypnosis

Self-hypnosis is a technique designed to bring about a desired change in feelings or behavior. In includes giving ourselves positive messages, known as auto-suggestions, while in a deep state of relaxation. It has been found to be effective for insomnia, pain control, muscular tension, anxiety, and fatigue, and can be used to reduce tension in a performance situation.  For more information about self-hypnosis, click here.

“Self-Hypnosis: Affirmations” (12:02)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Self-Hypnosis” (21:01)
Written and read by Barbara Morrell, Ph.D.

[PLAY] (or right click and choose ‘Save Link As’ to download)


Visualization

We have all used visualization at some time in our lives; daydreaming, recalling memories, dreaming, thinking, or using our inner dialogue to talk to ourselves about things. The technique of performance rehearsal is simply visualization about an event that has not yet occurred. Visualization for relaxation utilizes the imagination to create a mental location where the mind can be calm, and the body can be relaxed. It is useful for dealing with headaches, muscle spasms, anxiety, chronic pain, and insomnia. For more information about visualization, click here.

“Healing Liquid” (14:02)
Written and read by Barbara Morrell, Ph.D.

[PLAY] (or right click and choose ‘Save Link As’ to download))

“Quiet Place” (11:37)
Written and read by Barbara Morrell, Ph.D.

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Creation Visualization” (19:06)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Special Place” (31:33)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download)

“A Walk through the Forest” (11:16)
Written and read by Loren Brown

[PLAY] (or right click and choose ‘Save Link As’ to download)

“Beach Visualization” (11:03)
Written and read by Shannon Jones Anstead

[PLAY] (or right click and choose ‘Save Link As’ to download)

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Unintended Consequences? Smart People Predicted This

The rush to legalize, in the states, a drug that remains illegal at the Federal level, has had what many smart people saw as a predictable consequence: A rise in impaired driving. The sense that we are going backwards is palpable. At least tax revenues are on the rise.

(Bloomberg) — As the push to legalize marijuana gains momentum, so is evidence that more permissive policies on the drug are putting motorists at risk.

The Insurance Institute for Highway Safety found, in a study to be released on Thursday, that traffic accidents are rising in states that have legalized recreational marijuana. That followed stark warnings from the National Transportation Safety Board, which on Tuesday issued several recommendations to combat drug-impaired driving.

“The last thing in the world that we want is to introduce another legal substance where we may be adding to that toll and to the carnage on our highways,” said David Harkey, president of the Insurance Institute. “With marijuana impairment, we’re just now starting to understand what we don’t know.”

After retail sales of recreational cannabis began, the frequency of collision insurance claims in Colorado, Nevada, Oregon and Washington State rose about 6 percent higher than in nearby states where marijuana is still illegal, the IIHS said in the study.

A separate IIHS study saw a 5 percent increase in the rate of crashes per million vehicle registrations reported to police in Colorado, Oregon and Washington versus neighbors that haven’t legalized the drug.

“The bottom line of all of this is that we’re seeing a consistently higher crash risk in those states that have legalized marijuana for recreational purposes,” Harkey said.

Recreational cannabis is also legal in California, Alaska, Maine, Massachusetts and Vermont while 22 other states have legalized the drug for medical purposes, according to the IIHS, which is financed by insurers. Harkey said policy makers should take heed of the findings as more states are set to consider ballot referendums or legislation to expand legal use of the drug.

Combating drug-impaired driving presents many challenges. Experts say more research is needed to better understand marijuana impairment. Motorists sometimes mix different drugs, or drugs with alcohol, making it harder to isolate their effects.

The NTSB’s recommendations followed an investigation of a 2017 crash in rural Texas that killed 13 people. The accident was caused by a pickup truck driver who was high on marijuana and an anti-anxiety medication and slammed head-on into a church bus. Video shot by another driver showed the pickup repeatedly veering onto the shoulder and across the double-yellow line for 15 minutes.

“The rising tide of drug-impaired driving did not begin with this driver, and it will not end with him,” Robert Sumwalt, chairman of the NTSB said Tuesday. “Law enforcement needs additional tools and advanced training to detect impaired drivers before they crash, regardless of the impairing drug they’re using.”

Drugs were detected in 30 percent of drivers who died in accidents in 2006 and were tested for drugs, according to the NTSB. That number jumped to 46 percent in 2015. In random roadside testing, more than 22 percent of drivers showed evidence of drug use, according to National Highway Traffic Safety Administration data.

Among the NTSB’s recommendations was one that called for the traffic safety administration to develop specifications for “oral fluid” screening devices that law enforcement can use to test drivers for drug impairment during roadside stops.

Now, there is no widely accepted means of testing that can be used in the way that police officers are quickly able to determine alcohol levels in motorists.

The NHTSA convened public meetings in Seattle, Baltimore and Nashville on drug-impaired driving this year and began addressing the issue in its long-running drunk driving ad campaigns for the first time.

A recent report by traffic safety officials in Washington State found a sharp rise in the mixing of drugs and alcohol since the state legalized recreational use of marijuana in 2014. The Washington Traffic Safety Commission found that one in four traffic fatalities in 2016 involved drivers who mixed drugs with alcohol or combined drugs.

Marijuana and alcohol were the most common combination, said Shelly Baldwin, the commission’s legislative director.

The body of available research on marijuana’s impairing effects is much more limited than studies of alcohol impairment, and much of it likely obscures the risks, Baldwin said. For example, past studies have examined driver impairment using far less potent strains of the drug than what is actually available to consumers at retail marijuana dispensaries, she said.

“We need a lot more research,” she added. “We need it on the types of marijuana that people are actually using, and we needed it 10 years ago, unfortunately.”

©2018 Bloomberg L.P.

 

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Working Towards Goals and The Future

Working Towards Goals and The Future

(this was written for my community college class in the Fall of 2018, a group who seemed – by and large – to be lacking in the goal-setting department)

She was sitting on the floor twiddling her tiny, soft toes when she put her hands down on the plush carpet and pushed herself to her feet. Unsteady, she reaches for the coffee table to support herself. Looking around for encouragement she sees her mother watching, smiling with excitement. She lets go of the coffee table and arms outstretched she gingerly takes her first step. Suddenly, she stumbles and falls to the ground. Undeterred she gets back on her feet and takes another step, then another and another. Little did she know that she had just achieved one of the most important goals in her life, she started walking.

Life is a process of goal-directed actions, whether they are designed or happen instinctively. Motivation through instinct is a biological habit to aid survival and is an important part of being human. Setting goals are what takes us forward in life by fueling ambition and motivating personal growth.  It allows us to focus on where we want to go in our lives, whether this relates to personal, family or career goals. Not all of them work to plan and some never develop beyond their declaration. Whereas, others are believed in so deeply that all obstacles would be overcome to achieve it.

A goal’s success is a function of (a), how high the standard is set, and (b), its relation to personal belief and capabilities otherwise known as one’s Core Values.  Goals set to a high standard, but still attainable, are more likely to create the drive to commit, compared to ones that are low or ones that are so high they become unrealistic.

Goals that are measurable, whether, in the distance, time or value presents visual evidence of the process. Setting specific goals aids focus as it provides a clear and defined direction to the destination. Once the challenging yet realistic, clear and concise goal has down on paper they will more likely be achieved to a higher level as a visual starting point has been set.

Working towards goals and the future may not always run smoothly.  Plans and priorities may change, habits may need to be adapted and new ways of thinking may need to be developed.  Beliefs that limit progress will need to be identified and changed accordingly, even if this means facing fears and failures.  At worst the goal may need to be changed altogether, which is when questions start to be asked about why the goal was originally set.  Was it unrealistic?  Was time managed effectively?  Does it need to be broken down into smaller, more manageable goals?  Have the lessons along the way presented another avenue that was overlooked?

Let’s say that, starting out, a goal was to set up a business; more specifically, to get an invention into the market within a year. This required a plan with baby steps of strategies, tactics and processes.  Knowledge and belief in the product gave confidence that this goal could be achieved.  Habits had to be adapted to an ever-changing routine on working towards the end reward, of seeing the product being displayed on store shelves.  This required research, stepping outside of comfort zones, developing new abilities and connecting to new people.

The knowledge, experience, and connections gathered on the journey become just as important than the destination itself.  The goal is steered by the person you become along the way, but then without the goal, there would be no motivation for growth.  It is the lessons along the way that unfolds potential and the goal is the reward.  It is letting go of the coffee table and learning from each stumble to get you where you want to be.

__________________________

You can learn (or, rather, re-learn) goal directed behavior.  In fact, to be successful in life, you MUST remain goal-directed.  Why? Because whether you know it or not, the Universe will impose goals for you should you neglect to do so for yourself.

Think about it: If I stop eating healthfully and assume my weight will magically remain at a healthy level, the Universe has something else in store for me: Obesity.  If I stop viewing my college classes as opportunities to learn, to grow, to become a better me, then the Universe has other ideas: I will stop learning, stop growing, and become the less than best version of me.

It is said that we begin the process of dying the day we are born.  This has more to do with the inevitable march of time than it does our God-given ability to stay engaged right up until the last moment.  Staying engaged is a choice and at that, it can be a goal. Whether you are 18, 30, 50 or even 75, setting the goal of remaining engaged and engaging renders life a far more enriching experience for you and for all those around you.

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TDS – a Recognizable Mental Disorder? Consider the Opposition to Tariffs

No, it won’t make it into the DSM (the Diagnostic and Statistical Manual of Mental Disorders), but Trump Derangement Syndrome (“TDS”) has paralyzed my country and in my view qualifies as “clinically significant.”

Clinically Significant is defined within the DSM as any behavior which “differs from societal norms and lead to difficulties in adaptation in specific social or familial contexts.” There are other definitions of clinically significant. But they are about the same and therein lies the problem: TDS has become the norm in my country and will therefore never quite make it into the DSM.

I am being somewhat silly. But only somewhat. Consider those afflicted with TDS and their absolute rejection of nearly all Trump Administration policies, ranging from broadened administrative oversight of immigration to zero-tolerance of foreign intrusion into our electoral process.

Trump has said that he won’t tolerate unfair trading practices on the part of several partners in the world, including China. He has slapped various and confiscatory tariffs on Chinese imports and placed the Chicom government (if you can call it that) on notice that his administration will be changing the nature of the trading relationship.

At Bloomberg.com today is but one example.  Turns out, if you believe Bloomberg (and I do), the Chinese have been inserting small, nearly-microscopic chips in motherboards being shipped worldwide which allow them to spy, essentially, on data throughput using that motherboard. Bloomberg writes,

The ramifications of the attack continue to play out. The Trump administration has made computer and networking hardware, including motherboards, a focus of its latest round of trade sanctions against China, and White House officials have made it clear they think companies will begin shifting their supply chains to other countries as a result. Such a shift might assuage officials who have been warning for years about the security of the supply chain—even though they’ve never disclosed a major reason for their concerns. [Emphasis added]

TDS will not allow for any consideration of the present American government’s concern for possible intrusion. TDS flatly rejects that anything the President does might be in our better interest as a country. This seems, to me, to be clinically significant. TDS is a derangement when it results in a rejection of things that have nothing to do with Trump. After all, the alleged intrusion onto motherboards, is most assuredly not in our best interests and began under the Obama Administration.

Calm down. It may be that Trump and his Administration are actually doing a lot right. Hammering the Chinese for these kinds of intrusions in one of the things we pay him to do.

It may be that TDS is the norm for my culture at the moment, but that doesn’t mean I suffer from it. Nor you.

Stay healthy. Thing critically.

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