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Should you use your retirement savings to pay off debt? Three things to keep in mind

<a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela University</a> A host of countries have taken steps to reform the terms under which people can access their retirement benefits. South Africa is the most recent. In 2024 it <a href="https://theconversation.com/south-africa-has-changed-its-retirement-rules-to-help-boost-country-savings-how-it-will-work-233287">introduced changes</a> that allow access to some retirement savings while ensuring that most of the money is still preserved for later. Other countries that have changed the rules to allow members to dip into their savings before retirement include Australia, Chile, India and Portugal. Changes were introduced to ease the financial strain caused by COVID-19 pandemic lockdowns. People across the world are grappling with debt and the cost of living. <a href="https://www.treasury.gov.za/comm_media/press/2024/2024%20Two-pot%20System%20Updated%20%20FAQ%20August%202024.pdf">Policymakers</a> have considered this an avenue that offers financially distressed fund members the flexibility to access their retirement funds while still supporting long-term retirement savings. Retirement funds are also often the only sizeable savings that fund members have. A recent report by South Africa’s <a href="https://www.discovery.co.za/portal/business/top-reasons-for-two-pot-withdrawal-requests">Discovery Corporate and Employee Benefits</a>, which represents 3,000 employers that provide pension and provident funds for just over one million employees, found that people aged between 35 and 45 made the most claims to access the savings component of their retirement. When asked what they used the funds for, 24% of members said their withdrawals were for financing home or car expenses. Another 21% of members were using their funds to pay off short-term debt. The majority of members who withdrew their retirement savings were low-income earners (earning up to R125,000 or US$7,000 a year). On the other hand, withdrawals were lowest among high-income earners (earning more than R1 million or US$56,000 a year). This data provides evidence that most low- to middle-income South African consumers are grappling with the trade-off between preserving their capital for retirement and meeting their monthly financial obligations. Given that everyone’s financial situation, goals and needs are different, it’s always best to speak to a financial advisor to assess whether using your retirement savings to pay off debt will be a sound move. But, as academics who have focused on financial planning, we offer three pointers to consider: <ul> <li> understand what you owe, to whom, and what it’s costing you </li> <li> plan beyond paying off debt </li> <li> weigh the pros and cons carefully. </li> </ul> <h2>Know which debt to settle first</h2> Debt with a high interest rate often takes longer to repay, because at the start of the loan repayment period, most of the repayments are going towards interest payments – not reducing the capital amount. If you use your retirement proceeds towards this, it could shorten the period that it would take to settle the loan and reduce the interest repayments, which are compounded according to the outstanding loan balance. Short-term loans, such as those with a repayment term of up to 18 months, tend to have higher interest rates. Unsecured debt, which is debt that is not tied to an asset, also attracts high interest rates because they have little to no collateral requirements. Collateral provides the lender with a guarantee of compensation in the event of default. When there is no collateral, the cost of debt becomes more expensive. Using your retirement proceeds towards settling these short-term loans can free up cash that can be used towards settling other debt and will improve your credit score. <h2>Understanding borrowing behaviour</h2> Using your retirement savings to settle debt should be a priority if you have a plan in place to ensure that your overall financial position will improve. Once the debt is cleared, consider how you can use your free cash in your favour. This could mean boosting your savings or acquiring assets and investments. But if retirement savings are being used to pay off debt while you accumulate more debt, this indicates on ongoing cycle of debt. For example, paying off the minimum amount due on a loan but also consuming the balance that becomes available on the same loan is a sign of poor borrowing behaviour. A more extreme example is taking on more debt to service existing debt. Without a change in borrowing behaviour, using your retirement savings to pay off debt will leave you worse off. You will have missed out on the opportunity to grow your retirement savings and you will have got into more debt. <h2>Debt repayments vs retirement returns</h2> When considering withdrawing from your retirement savings to pay down debt, it’s also important remember this will be at the expense of building your retirement nest egg. For instance, if a 35-year-old were to draw down R30,000 from their retirement fund, that same amount could have grown their retirement capital by over R200,000 by the time they reached 55 years old (assuming an investment return of 10%). Withdrawing your retirement savings on a frequent basis could also mean you may need to work longer and past your intended retirement age to compensate for the withdrawals. Or you may need to find ways to supplement your retirement savings through other investments, or consider reducing your standard of living at retirement. <h2>Is this a sound move?</h2> Remember, withdrawal from retirement savings is subject to tax. While retirement may seem far off when there are more pressing financial needs, using your savings to pay down debt has its advantages and drawbacks. Since withdrawals are being used to pay for expenses and service debt, it’s also important to reflect on borrowing behaviours that may need to be corrected. Otherwise, using retirement savings could become a financial crutch that could make your retirement income less secure. Settling debt using your retirement savings should be done after careful consideration and planning. If in doubt, speak to a financial advisor.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244837/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/bomikazi-zeka-680577">Bomikazi Zeka</a>, Associate Professor in Finance and Financial Planning, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/jasmine-kinsman-1438670">Jasmine Kinsman</a>, Senior Lecturer in Financial Planning and Certified Financial Planner, <a href="https://theconversation.com/institutions/nelson-mandela-university-1946">Nelson Mandela University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/should-you-use-your-retirement-savings-to-pay-off-debt-three-things-to-keep-in-mind-244837">original article</a>.

Money & Banking

Bakery offering free food if you beat the boss at a simple game

After struggling with dwindling customer numbers during the pandemic, a small bakery in Melbourne has come up with a unique way to drum up more business. The Pie Place in Coburg, north of Melbourne, is offering a free pie to any customer who can defeat the owner, Justin Talbot, in a simple game of Rock, Paper, Scissors. Justin admitted to <a href="https://9now.nine.com.au/today/free-pies-melbourne-baker-unique-offer-for-customers-who-beat-him-at-rock-paper-scissors/483a1355-d491-4b77-a1b0-50b0c72fe503">Today</a> that while the idea is unconventional, he said that when free food is involved, “you can’t go wrong”. "I was at home having a few beers and I thought, how can I drum up more business?" he said. "So I thought, why not have a bit of fun with my customers? We've been here for 40 years this month. I've been here for 10 years and I love being here, I love interacting with my customers, having a yarn with them, having a joke with them - it's pretty much my favourite part of work.” "Rock Paper Scissors is something out of the ordinary, everyone knows how to play, it's fun and if you win, you get a free pie." The initiative has gone down a treat with locals, with many claiming the shop has the “best pies” and are willing to risk their hand for a freebie. As Justin’s game gets more and more popular, he said he is willing to fork out whatever it costs to give out the free pies in order to connect with the community. <iframe title="YouTube video player" src="https://www.youtube.com/embed/1TKgHxU0m8E?si=Rs9-G3TCQhQako8o" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe> Image credits: Today

Food & Wine

Readers response: What’s something unexpected that’s brought you happiness or peace in this phase of life?

We asked our readers what unexpected thing has brought then happiness or peace in this phase of life, and the response was overwhelming. Here's what they said. Mary Michelon - Meeting the man meant for me. Last thing on my mind also. Jo Bolland - Finding living on my own to be such a joy. Mandy OConnor - The bird life where I moved to has been a game changer for me. Joanna Tyler - Moving to a regional area to chill for the rest on our lives. Kris Peterson - My Greenhouse, my happy place. Mary Paffas - Moving to a small beachside community. Dale Hunter - Wine! Ralph G Smith - My grandchildren. Julia Flavel - Meeting my partner when it was the last thing on my mind. Image credits: Shutterstock

Mind

Why we get less narcissistic with age

<a href="https://theconversation.com/profiles/ava-green-1396648">Ava Green</a>, <a href="https://theconversation.com/institutions/city-st-georges-university-of-london-1047">City St George's, University of London</a> There’s a perception that today’s youth are extremely narcissistic – fame-obsessed, selfish and vain. In fact, studies show this is <a href="https://journals.sagepub.com/doi/abs/10.1177/2167696814522620?journalCode=eaxa">a common view</a> of young people, regardless of the times we live in. But are young people really more narcissistic? New research reveals that, as people age, <a href="https://psycnet.apa.org/fulltext/2025-00409-001.html">they do tend to become less narcissistic</a>. Narcissism is a complex, <a href="https://theconversation.com/narcissism-why-its-less-obvious-in-women-than-in-men-but-can-be-just-as-dangerous-231392">multi-dimensional personality trait</a>, which captures features beyond vanity and self-absorption. Emerging <a href="https://doi.org/10%20.1177/09637214211044109">research</a> suggests there are <a href="https://doi.org/10.1111/jopy.12464">three different features</a> (called “dimensions”) of narcissism: agentic, antagonistic and neurotic. Agentic narcissism involves the need for admiration and feelings of superiority. Antagonistic narcissism is characterised by the exploitation of, and a lack of empathy towards, other people. Finally, neurotic narcissism refers to being sensitive and having difficulties regulating one’s emotions. In order to fully understand how narcissism develops, the new study looked at all the three features. They analysed data from 51 longitudinal studies (meaning studies which follow participants over time), all of which measured how participants’ levels of narcissism changed. The researchers coded whether each study measured one or more of three different dimensions of narcissism. To select the studies, the team used the American Psychiatric Association (APA) PsychInfo database of papers, searching for terms including “narcissism” and “narcissistic”. Each article was reviewed by two coders who were not part of the research team. The coders independently selected the studies based on details including sample size, gender ratio, measurement used, and the country in which the sample was collected. This robust procedure generated a large dataset which comprised of 37,247 participants (52% female) ranging from ages eight to 77 years. The majority of the participants were from western Europe, the US and Canada. Overall, the researchers found that all three dimensions of narcissism declined across the life span. There was a small decline for agentic narcissism and a moderate reduction for antagonistic and neurotic narcissism. The rate of change did not differ based on gender, age or birth cohort. Interestingly, the researchers also found that people’s narcissism relative to that of their peers remained consistent over the life span. In other words, people who were more narcissistic than average as children remained more narcissistic than average as adults. <h2>Changing roles</h2> What, then, are the mechanisms involved in people becoming less narcissistic as they go through life? One possible factor is to do with changing social roles across our lifespan. It is important to remember that narcissism exists along a spectrum, with the lower end being helpful (a healthy balance of self-esteem and confidence) and the higher end being unhelpful and malignant (fluctuating self-esteem, aggression and lack of empathy). It is possible that our <a href="https://psycnet.apa.org/record/2008-11667-014">personalities adapt</a> when we make the transition into adulthood – which involves important individual and social responsibilities such as commitment to a relationship, leadership roles, or becoming a parent. After all, it is hard to successfully look after children or managing other people if you are too focused on yourself. Even in old age, narcissism continues to decline. That may be because people tend to follow paths which encourages altruistic values as opposed to egoistic values, such as commitment to their family and grandchildren. By this age, most people have probably also learned the hard way the punishing consequences of being hostile to others. This view is supported by <a href="https://journals.sagepub.com/doi/10.1111/j.1467-8721.2008.00543.x">other research</a> suggesting that people develop more mature personality features in general over time, including becoming more emotionally stable, conscientious (hardworking and dutiful) and agreeable (kind and altruistic). As narcissism is considered to be the opposite of maturity, we expect, in theory, that features of narcissism (particularly the antagonistic and neurotic dimensions) to decrease across the life span. However, narcissism can increase over time in some people. Research shows that some aspects of narcissism, such as exploitation of others and lack of empathy, can increase when people assume positions of power. This is <a href="https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-0597.2006.00226.x">particularly relevant</a> at work and <a href="https://www.sciencedirect.com/science/article/abs/pii/S0191886920304360">in relationships</a>. And let’s not forget that some people are simply just more narcissistic than others. Just because you’re 70 doesn’t mean you can’t be self-centered, it just means you might be less narcissistic than you once were. This may be partly down to genetics, but it may also be the case that certain environments exacerbate existing features of narcissism. For instance, certain parenting styles – including being neglectful, overprotective, and/or providing excessive praise by putting the child on a pedestal – have <a href="https://www.sciencedirect.com/science/article/abs/pii/S0191886920304359">all been linked</a> to children developing narcissism in adulthood, suggesting a good balance is key. It is important to understand more fully how narcissism changes across life. That is not least because we know that it can have a detrimental effects on the individual and the people around them.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/234437/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/ava-green-1396648">Ava Green</a>, Lecturer in Forensic Psychology, <a href="https://theconversation.com/institutions/city-st-georges-university-of-london-1047">City St George's, University of London</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-we-get-less-narcissistic-with-age-234437">original article</a>.

Mind

Guy Pearce's secret split with Game of Thrones star

Aussie actor Guy Pearce and Carice van Houten, the mother of his son, have split. The Game of Thrones actress took to Instagram to confirm their split, and that the pair have remained close as they co-parent. “I don’t usually engage in discussions about my personal life, but because of a number of conclusions in the media last week regarding my relationship with Guy, I wanted to make something clear,” she shared on her Instagram story alongside a photo of the pair. “He and I are great friends and love each other very much, but we haven’t been a ‘couple’ for years. “I am, however, very proud to say we are in a wonderful partnership raising the true love of our lives - our beautiful son. And his hamster. The end.” Rumours of their split first began last month, when Pearce revealed during an interview that his first wife Kate Mestitz was the "greatest love of my life" but now that love is for his son. "My ex-wife, Kate, was the greatest love of my life, but I’ve moved on from her now and the greatest love of my life is my child, Monte," he told The Guardian. Pearce and van Houten first started dating in 2015, just months after the actor split from his ex-wife Mestitz. A year later, Pearce and van Houten went on to have a child together named Monte. Image: SplashNews.com/ Shutterstock Editorial

Relationships

Readers response: What is something that has drastically improved your mental health?

We asked our readers to share their daily rituals that make all the difference to their mental health. Here's what they said. Rhonda Searle - Walking in the bush or along the beach. Jo Balland - A cleaning lady 90 minutes a fortnight that is part of my aged care package. It’s such a relief. Jules Higginson - Caring for 18 rescued cats! Jill McNee - Leaving a toxic environment called work. Maureen James Barlow - A big social circle, a great boyfriend and getting away into the bush with my dogs in my camper-van. Jan Vickers - Being myself and not caring what others thought. Ken Bottrell - Meditation and moving away from toxic people. Christine Van Poppel - Moving out of the city and back to the countryside. Marlene Hassett - Adopting my greyhound. Rory Semple - Eat better, no take out, being active and away from sitting at a desk. David Taylor - Seventies music! Janice Ann Jensen - Doing crossword puzzles and line dancing. Di Riddell - Staying connected with friends. Susan Rough - Playing lawn bowls. Marlene Paskov - Gardening. Lois Collins - Not having to host Christmas anymore and always having a dog or two around. Image credits: Shutterstock

Mind

Even calm people can fly into a rage behind the wheel. Here’s how to curb your road rage – before it’s too late

<a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> If someone bumps into us on the footpath or in the mall, we’re generally quite forgiving. We instinctively apologise or step aside, and usually don’t scream at, stalk, or attack the other person. But put us in a car, and <a href="https://x.com/Boenau/status/1755234912540459059">something changes</a>. People who appear calm in everyday life suddenly tailgate, honk, or shout at strangers. <a href="https://www.sciencedirect.com/science/article/pii/S0925753524002467?casa_token=76NSmREtG8MAAAAA:yFEcndOLjARRfthZMFwOQ3UmPeqgJEwSuAvkaA51rH8fA7v8RzHDamohBhf8Ai7jb3Nrp98pz4I">Problems at work</a> or home can suddenly explode in the form of righteous anger toward other road users. Road rage <a href="https://www.sciencedirect.com/science/article/pii/S0001457523000192">increases crash risk</a>, and victims of road rage incidents often have <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">children in the car</a> with them. So, why does driving <a href="https://www.sciencedirect.com/science/article/pii/S0022437524000914?dgcid=raven_sd_recommender_email">bring out the worst in us</a>? And more importantly, <a href="https://www.sciencedirect.com/science/article/pii/S0001457521001755?dgcid=raven_sd_recommender_email">what can we do about it</a>? <h2>Road rage remains common</h2> <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">Recent</a> <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html?utm_source=chatgpt.com">surveys</a> indicate road rage remains common in Australia. In September 2024, insurer NRMA <a href="https://www.mynrma.com.au/media/press-releases/2024/nrma-releases-worrying-road-rage-data">reported</a> a survey of 1,464 of its members in two states found many had witnessed road rage incidents such as: <ul> <li>tailgating (71%)</li> <li>drivers beeping other drivers (67%)</li> <li>drivers gesturing angrily at other drivers (60%)</li> <li>drivers deliberately cutting in front of other vehicles (58%)</li> <li>drivers getting out of their car to confront to confront another driver (14%)</li> <li>stalking (10%)</li> <li>physical assault (4%).</li> </ul> Another insurer, Budget Direct, <a href="https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html">reported</a> last year on a survey of 825 people that found about 83% had experienced shouting, cursing, or rude gestures from other people on the road (up by 18% since 2021). And of the female respondents, 87% reported they’d copped this kind of behaviour from other road users. Common triggers for driver anger include tailgating, perceived rudeness (such as not giving a “thank you” wave), and witnessing another person driving dangerously. Aggressive driving behaviours tend to be more common in <a href="https://search.informit.org/doi/abs/10.3316/informit.031918298391749">younger, male drivers</a>. Road rage is a global problem, with studies finding road rage remains common in places such as <a href="https://www.sciencedirect.com/science/article/pii/S0001457509002012?casa_token=G4nhNdF3olAAAAAA:8tdP0GyMiwN4_n4fekvQB-EiUSLa8Q2sgbpMhfUNWh0w9YqeiWft1aPY2ZSFLngcSFZAHfMOQhA">Japan</a>, the <a href="https://newsroom.aaa.com/2016/07/nearly-80-percent-of-drivers-express-significant-anger-aggression-or-road-rage/">US</a>, <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847805000884">New Zealand</a> and the <a href="https://www.sciencedirect.com/science/article/abs/pii/S1369847898000096">UK</a>, but the degree varies significantly from country to country. <h2>Who is more likely to fly into a rage on the road?</h2> Some of us are more likely than others to fly into a rage while driving. One way researchers <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722">measure</a> this is via a testing tool known as the <a href="https://www.yorku.ca/rokada/psyctest/driving.pdf">Driving Anger Scale</a>. Data from many studies using this test show drivers who are more prone to anger in general are <a href="https://research.monash.edu/en/publications/driving-anger-as-a-psychological-construct-twenty-years-of-resear">more likely to turn that anger into aggression</a>. They get annoyed by more things, are quicker to act on their feelings, take more risks, and as a result, are more likely to be involved in anger-related crashes. Research suggests that while female drivers experience anger just as much as male drivers, they are less likely to act on it in a <a href="https://www.turkpsikiyatri.com/PDF/C18S3/en/angerExpression.pdf">negative way</a>. Female drivers tend to feel more intense anger in certain situations, such as when <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001722#f0010">faced with hostile gestures or traffic obstructions</a>, compared to their male counterparts. <h2>What can I do to reduce my road rage?</h2> In a car, we’re physically separated from others, which creates a sense of distance and anonymity – two factors that lower our usual social filters. Encounters feel fleeting. There’s a good chance you won’t be held accountable for what you or say or do, compared to if you were outside the car. And yet, we perceive the stakes as high because mistakes or bad decisions on the road can have serious consequences. This mix of isolation, stress, and the illusion of being in a bubble is a perfect recipe for heightened frustration and anger. <a href="https://www.sciencedirect.com/science/article/abs/pii/S0001457521001755?dgcid=raven_sd_recommender_email">Research</a> suggests techniques drawn from cognitive behavioural therapy may help. These include learning to identify when you are starting to feel angry, trying to find alternative explanations for other people’s behaviour, using mindfulness and <a href="https://www.sciencedirect.com/science/article/pii/S1369847815001758">relaxation</a> and trying to move away from the trigger. The American Automobile Association also <a href="https://exchange.aaa.com/wp-content/uploads/2013/06/Road-Rage-Brochure.pdf">suggests</a> you can reduce road rage incidents by being a more considerate driver yourself – always use your indicator, avoid cutting others off and maintain a safe distance from other cars. Try to stay calm when other drivers are angry, and allow extra time in your journey to reduce stress. If driving anger is a frequent issue, consider seeking support or <a href="https://www.healthdirect.gov.au/anger-management">anger management resources</a>. Avoiding — or at least being aware of — <a href="https://www.sciencedirect.com/science/article/pii/S1369847821002667">anger rumination</a> can make a big difference. This happens when someone replays anger-inducing events, like being cut off in traffic, over and over in their mind. Instead of letting it go, they dwell on it, fuelling their frustration and making it harder to stay calm. Recognising this pattern and shifting focus — like taking a deep breath or distracting yourself — can help stop anger from escalating into aggression. More broadly, public awareness campaigns highlighting the link between anger and risky driving could also encourage more drivers to seek help. The next time you get behind the wheel, try to remember the other driver, the cyclist, or pedestrian is just another person — someone you might pass on the street without a second thought. We’re often good at forgiving minor missteps in non-driving contexts. Let’s try to bring that same patience and understanding to the road.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244402/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/milad-haghani-1454675">Milad Haghani</a>, Senior Lecturer of Urban Risk & Resilience, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/even-calm-people-can-fly-into-a-rage-behind-the-wheel-heres-how-to-curb-your-road-rage-before-its-too-late-244402">original article</a>.

Mind

Awkwardness can hit in any social situation – here are a philosopher’s 5 strategies to navigate it with grace

<a href="https://theconversation.com/profiles/alexandra-plakias-1512990">Alexandra Plakias</a>, <a href="https://theconversation.com/institutions/hamilton-college-2966">Hamilton College</a> The holidays offer many opportunities for awkward moments. Political discussions, of course, hold plenty of potential. But any time opinions differ, where estrangements have caused lingering rifts, or when behaviors veer toward the inappropriate, awkwardness can set in. Awkwardness is what happens in social interactions when you suddenly find yourself without a script to guide you through. Maybe the situation is new or catches you off guard. Maybe you don’t know what’s expected of you, or you aren’t sure what role you’re playing in the social drama around you. It’s characterized by feelings of self-consciousness, uncertainty and discomfort. As a <a href="https://scholar.google.com/citations?user=vyBxhaQAAAAJ&hl=en&oi=ao">philosopher who studies moral psychology</a>, I’m interested in awkwardness because I wanted to understand the ways social discomfort stops people from engaging with difficult topics and challenging conversations. Awkwardness seems to inhibit people, even when their moral values suggest they should speak up. But it has a positive role to play, too – it <a href="https://www.collectiveinkbooks.com/zer0-books/our-books/awkwardness">can alert people to areas where their social norms are lacking</a> or outdated. People often blame themselves when things take a turn toward the awkward. But awkwardness is really a collective failure – people aren’t awkward, situations are. And they become awkward because you don’t have the resources to navigate your way through tricky social situations. Awkwardness is often confused with embarrassment, but the two are different in important ways, and so are their remedies. Embarrassment is a response to <a href="https://www.jstor.org/stable/2772920">a personal failing or gaffe</a>, and the <a href="https://greatergood.berkeley.edu/article/item/born_to_blush">right response is to acknowledge it, own it and move on</a>. Because awkwardness is caused by a lack of social guidance, you can try to anticipate and head it off before it happens, or you can respond to it by trying to develop better or clearer social scripts to help you – and others – navigate similar situations in the future. After researching and writing an entire <a href="https://doi.org/10.1093/oso/9780197683606.001.0001">book on awkwardness</a>, I’ve come to the conclusion that it’s not something we can – or should – avoid altogether. But there are a few strategies people can use to minimize awkwardness and deal with it when it does, inevitably, happen. <h2>1. Know your goals, know your roles</h2> Uncertainty is the oxygen of awkwardness. Before you engage in a potentially awkward or contentious interaction, ask yourself: What do I want to get out of this? When you’re clear on your goals for the interaction, not only are you better able to perform your role in it, but you’re also giving clearer signals to others, helping them perform their roles in the unfolding social drama. So, if you’re worried it’ll be awkward when your uncle starts in on his annual political rant, think about what you want the outcome to be. Do you want to convince him he’s wrong? Unlikely to happen. Do you want other family members to feel less anxious? Do you want your own views to be heard? I’m not suggesting that some forethought will make things go smoothly or guarantee that no one’s feelings will be hurt. But it will help you feel more confident in your ability to navigate toward your desired outcome. <h2>2. There’s no ‘I’ in awkward</h2> <a href="https://doi.org/10.1177/1368430212441637">Awkward situations</a> breed <a href="https://doi.org/10.1080/14780887.2010.500357">intense self-consciousness</a>. This is both uncomfortable and counterproductive. By focusing on yourself, you’re not attuned to the people around you or the signals they’re sending – signals that could offer you a pathway out of the awkward situation. So make sure you’re paying attention to the other players in the drama, not just your own discomfort. <h2>3. Plan, coordinate and be explicit</h2> People do so much planning in other areas of their lives, yet they expect social interactions to just flow effortlessly. But like a vacation or a hike in the woods, sometimes a conversation goes better when you approach it with a map. Have some go-to topics or questions at hand. And you don’t have to go it alone. If you’re worried about broaching a sensitive topic, or interacting with a particularly prickly guest, coordinate with a friend or relative. If you expect to see someone with whom you have an unresolved relationship – an estranged family member, an old friend you ghosted – try to do some prep work in advance. Emails or letters can give people a chance to process reactions without putting them on the spot. Even having a scripted activity on deck can make things less awkward. It doesn’t have to be anything formal, like a board game. Just keep some tasks available for guests who might otherwise lurk uncomfortably – like shaking up the salad dressing or putting forks on the table. <h2>4. Laugh it off</h2> If, despite your best efforts, awkwardness does strike, offer people a way out – they’ll probably grab it. This doesn’t need to be momentous; it could be a little joke, a small-talk topic, or even – and only if things get very desperate – knocking a spoon off the table to break the silence. <h2>5. Consider the alternatives</h2> These strategies might help you avoid awkwardness. But take a moment to consider whether you really want to. Awkwardness is the result of social uncertainty; it slows things down and curbs your confidence. In its absence, other emotions can set in. Having things out in the open can be a relief, but it can also lead to anger, sadness and other feelings that might best be saved for another occasion. So if things are awkward, it’s worth looking around to see what role that awkwardness is playing, and what might take its place if it’s gone.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244107/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/alexandra-plakias-1512990">Alexandra Plakias</a>, Associate Professor of Philosophy, <a href="https://theconversation.com/institutions/hamilton-college-2966">Hamilton College</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/awkwardness-can-hit-in-any-social-situation-here-are-a-philosophers-5-strategies-to-navigate-it-with-grace-244107">original article</a>.

Mind

Six ways to reduce loneliness this Christmas – from a psychologist

<a href="https://theconversation.com/profiles/nilufar-ahmed-377418">Nilufar Ahmed</a>, <a href="https://theconversation.com/institutions/university-of-bristol-1211">University of Bristol</a> Snowmen, tables groaning with food and families having a wonderful time together – these are the images that probably pop into your head when you think of Christmas. In reality, feelings of loneliness are amplified for many over Christmas. The parties and socialising in the lead up to the big day are swiftly followed by a lingering emptiness as as offices, schools and shops close for the festive season. It can feel like the whole world is caught up in a universal experience of Christmas that we are excluded from. It doesn’t help that Christmas adverts <a href="https://www.sciencedirect.com/science/article/abs/pii/S096969891530120X">tap in to our emotions</a> and create an expectation of what Christmas should look like. The build up seems to start earlier each year, with evidence suggesting that people begin to think about Christmas from as early as August, and with the <a href="https://www.reuters.com/business/retail-consumer/ms-says-cash-strapped-customers-buying-christmas-gifts-early-2022-11-09">cost of living crisis</a> people have been planning their spending in advance. So by the time Christmas arrives, the festive messages will have been intensifying for weeks if not months. Christmas itself is hard if not possible to escape from entirely. But there are things you can do to manage your experience if you plan to spend time by yourself over advent. It can help to bear in mind that far fewer people are having a glossy family celebration straight out of a Coca-Cola advert than you’d expect. For some people this will be a busy period, but for others it will be a time of quiet reflection. Christmas is a <a href="https://pubmed.ncbi.nlm.nih.gov/35900883/">varied experience</a>. There is no one overriding version that applies to all, or even most, people. A lot of people work over Christmas, and students (<a href="https://www.timeshighereducation.com/student/blogs/staying-university-over-christmas-you-are-not-alone">especially international students</a>) may choose, or not be able to, return to their family homes. Research has found Christmas can be a time of <a href="https://link.springer.com/article/10.1007/s11482-015-9441-8">decreased wellbeing</a> even for people surrounded by their loved ones. Reasons include <a href="https://www.nursingtimes.net/archive/how-christmas-festivities-and-pressures-can-damage-health-and-well-being-16-12-2008/">family tensions and financial worries</a>. This year the cost of living crisis and industrial disputes will throw many people’s plans into chaos. All this will disrupt that stereotype of a universal Christmas full of cheer that everyone else is experiencing without us. And while we often think of isolation as something that <a href="https://www.ageuk.org.uk/our-impact/policy-research/loneliness-research-and-resources/">impacts older older</a>, research confirms loneliness affects <a href="https://journals.sagepub.com/doi/full/10.1177/1745691615568999">all people of all ages</a>. Some studies have found actually younger people are more likely to report <a href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02818-3">feeling lonely</a> than other age groups. There can be a huge temptation to scroll through social media feeds when we are alone to see what everyone else is doing. But high levels of social media consumption is associated with increased <a href="https://www.tandfonline.com/doi/full/10.1080/07448481.2019.1583236">negative mood</a> and <a href="https://www.sciencedirect.com/science/article/pii/S245195882100018X">worsened loneliness</a>. Instead, if you are worried about spending Christmas alone why not try some of these tips. <h2>1. Connect with others</h2> Put yourself out there to friends, family, loved ones, or a group that you feel a connection to. For example, join a running group if you enjoy exercise. Being part of a group that you share a purpose and <a href="https://www.sciencedirect.com/science/article/pii/S2352250X21001123">identity with</a> can raise your spirits. If you hesitate to talk to people you know because you worry they won’t have time, think about how you would respond if they reached out to you. If you would make time for them, the chances are they will too. Even if it’s just for a chat. <h2>2. Volunteer</h2> Consider volunteering with any range of age groups, communities, animal shelters or charities. Volunteering can <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/scs.12869">reduce loneliness</a> and increase your <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ejsp.2706">sense of connectedness</a>. Feeling lonely is not the same as being alone. There can be many positive aspects of being alone that you can lean into over Christmas. <h2>3. Take time for gratitude</h2> When we feel alone we can end up in a <a href="https://www.tandfonline.com/doi/full/10.1080/00332747.2016.1256143">negative loop</a> where feelings of loneliness lead to negative thoughts which reinforce loneliness. Taking a moment to practice gratitude breaks this cycle. It can <a href="https://www.sciencedirect.com/science/article/abs/pii/S0191886920302907">boost your wellbeing</a> by redirecting your thoughts to more uplifting aspects of life. Regular gratitude practice has been found to <a href="https://www.tandfonline.com/doi/full/10.1080/13607863.2019.1673309">reduce loneliness</a> and even <a href="https://link.springer.com/article/10.1007/s10608-016-9785-x">depression</a>. <h2>4. Catch up on books and box sets</h2> Allow yourself to get stuck in to a good book. Reading can <a href="https://mhfaengland.org/mhfa-centre/blog/reading-good-mental-health/">brighten your mood</a>. If you are not confident in reading, you can always listen to an audiobook, or indulge in a box set that you wouldn’t have time for ordinarily. <h2>5. Exercise</h2> The <a href="https://link.springer.com/article/10.1007/s40473-016-0089-y">physical and mental health benefits</a> of exercise are well known. Even the most gentle exercise can do wonders to cheer you up. Taking the time to focus <a href="https://link.springer.com/article/10.1007/s12671-016-0550-8">mindfully on a walk</a> and lean into solitude can help lift you out of a downwards spiral. <h2>6. Enjoy the rituals</h2> Spending the season by yourself doesn’t mean that Christmas can’t be special. If Christmas is something that you love, then the rituals associated with Christmas can <a href="https://theconversation.com/why-celebrating-christmas-is-good-for-your-mental-health-151123">boost your mental health</a> and combat loneliness. Remind yourself that you can decide what Christmas means to you, and how you want to spend it, and that is a gift.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/196610/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nilufar-ahmed-377418">Nilufar Ahmed</a>, Senior Lecturer in Social Sciences, CPsychol, FHEA, <a href="https://theconversation.com/institutions/university-of-bristol-1211">University of Bristol</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/six-ways-to-reduce-loneliness-this-christmas-from-a-psychologist-196610">original article</a>.

Mind

Eight-year-old cancer survivor pushed down stairs at NFL game

Mia DeCamilla, an eight-year-old 49ers fan and cancer survivor was beyond excited to attend her first ever NFL game on Sunday. DeCamilla inherited her love for the team from her father, saying: “Me and my dad, [when I’m] in the hospital, we’ll watch football together, and then when I come home sometimes for breaks, I will sit down and just relax and watch football all day. That’s what I like and how I made my team.” The young girl - who battled and beat liver cancer twice - attended the event at the Highmark Stadium in New York Decked in 49ers red and a hand-drawn sign that read “I beat cancer! My first NFL game!” What should've been a night to remember turned into a nightmare situation when DeCamilla was shoved out of her seat and down the stairs by an allegedly drunk Bills fan, following the team's win. Her father, Mike DeCamilla told local news outlet WIVB that he saw the fan making his approach and heard him saying “‘I’m going to push through all these Niner fans'." “He actually bumped me and my son a little bit and then got past me and pushed her. [She] almost slid off the stairs… “He had to be six foot, and she is less than 100 pounds … I know that there’s competitiveness and whatnot, but there’s a point where it’s a family event.” While DeCamilla was not physically hurt, her family said they decided to leave the game after the incident. Her mother posted the incident on social media, and it has since gained traction, with many outraged over the adult fan's behaviour. “Mia DeCamilla beat cancer and wanted to go to her first football game and it ended poorly," one fan wrote. "Great game to go to, but what horrible fans.” “This cancer survivor got pushed down the stairs at a the bills game last night. I’m furious," another added. Buffalo fans have since rallied to show the family support, with many of them donating to a GoFundMe that was organised to ease the burden of DeCamilla's treatments, with the fund reaching over $20,000. Retired NFL cult hero Antonio Brown also commented on the situation, writing on X: “Is it true this little girl got thrown down the stairs at the Bills game? Someone get me in contact with Mia’s family please. I want to get her some gear.” The team’s official supporters group, Bills Mafia, also rallied behind the family, writing on X: “So sorry to hear about Mia’s experience at the game yesterday. “We all know one bad apple can ruin the bunch. Let’s show Mia that her experience yesterday is NOT what #BillsMafia is about.” Despite everything that happened, DeCamilla didn't let the incident ruin her night. “My favourite part was getting to see Brock Purdy,” the young 49ers fan told local radio station WHAM. “He’s my favourite player and I have his jersey, too.” Images: X/ Facebook

Caring

Why do I get so anxious after drinking? Here’s the science behind ‘hangxiety’

<a href="https://theconversation.com/profiles/blair-aitken-1510537">Blair Aitken</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> and <a href="https://theconversation.com/profiles/rebecca-rothman-2231560">Rebecca Rothman</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> You had a great night out, but the next morning, anxiety hits: your heart races, and you replay every conversation from the night before in your head. This feeling, known as hangover anxiety or “<a href="https://adf.org.au/insights/what-is-hangxiety/">hangxiety</a>”, <a href="https://onlinelibrary.wiley.com/doi/10.1002/hup.2623">affects around 22%</a> of social drinkers. While for some people, it’s mild nerves, for others, it’s a wave of anxiety that feels impossible to ride out. The “Sunday scaries” may make you feel panicked, filled with dread and unable to relax. Hangover anxiety can make even simple tasks feel overwhelming. Here’s why it happens, and what you can do about it. <h2>What does alcohol do to our brains?</h2> A hangover is the body’s way of recovering after drinking alcohol, bringing with it a range of symptoms. <a href="https://www.mdpi.com/2077-0383/10/23/5691">Dehydration and disrupted sleep</a> play a large part in the pounding headaches and nausea many of us know too well after a big night out. But hangovers aren’t just physical – there’s a strong mental side too. Alcohol is a nervous system depressant, meaning it alters how certain chemical messengers (or neurotransmitters) behave in the brain. Alcohol relaxes you by increasing <a href="https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba">gamma-aminobutyric acid</a> (GABA), the neurotransmitter that makes you feel calm and lowers inhibitions. It decreases <a href="https://my.clevelandclinic.org/health/articles/22839-glutamate">glutamate</a> and this also slows down your thoughts and helps ease you into a more relaxed state. Together, this interaction affects your mood, emotions and alertness. This is why when we drink, we often feel more sociable, carefree and willing to let our guard down. As the effects of the alcohol wear off, your brain works to rebalance these chemicals by <a href="https://www.sciencedirect.com/science/article/pii/S0191886918305762">reducing GABA and increasing glutamate</a>. This shift has the opposite effect of the night before, causing your brain to become more excitable and overstimulated, which can lead to feelings of anxiety. So why do some people get hangxiety, while others don’t? There isn’t one clear answer to this question, as several factors can play a role in whether someone experiences hangover-related anxiety. <h2>Genes play a role</h2> For some, a hangover is simply a matter of how much they drank or how hydrated they are. But genetics may also play a significant role. <a href="https://onlinelibrary.wiley.com/doi/10.1111/add.12699">Research</a> shows your genes can explain almost half the reason why you wake up feeling hungover, while your friend might not. Because genes influence how your body processes alcohol, some people may experience more intense hangover symptoms, such as headaches or dehydration. These stronger physical effects can, in turn, <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1002/hup.2623">trigger anxiety during a hangover</a>, making you more susceptible to “hangxiety.” <h2>Do you remember what you said last night?</h2> But one of the most common culprits for feeling anxious the next day is often <a href="https://journals.sagepub.com/doi/pdf/10.1177/0091450915604988">what you do while drinking</a>. Let’s say you’ve had a big night out and you can’t quite recall a conversation you had or something you did. Maybe you acted in ways that you now regret or feel embarrassed about. You might fixate on these thoughts and get trapped in a cycle of worrying and rumination. This cycle can be hard to break and can make you feel more anxious. <a href="https://doi.org/10.1016/j.addbeh.2023.107619">Research</a> suggests people who already struggle with feelings of anxiety in their day-to-day lives are especially vulnerable to hangxiety. Some people drink alcohol to unwind after a stressful day or to make themselves feel more comfortable at social events. This often leads to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9756407">heavier consumption</a>, which can make hangover symptoms more severe. It can also begin a cycle of drinking to feel better, making hangxiety even harder to escape. <h2>Preventing hangover anxiety</h2> The best way to prevent hangxiety is to limit your alcohol consumption. The <a href="https://adf.org.au/reducing-risk/alcohol/alcohol-guidelines">Australian guidelines</a> recommend having no more than ten standard drinks per week and no more than four standard drinks on any one day. Generally, the more you drink, the more intense your hangover symptoms might be, and the worse you are likely to feel. Mixing other drugs with alcohol can also increase the risk of hangxiety. This is especially true for party drugs, such as ecstasy or MDMA, that give you a temporary high but can lead to anxiety as they wear off and you are <a href="https://adf.org.au/insights/drug-comedowns">coming down</a>. If you do wake up feeling anxious: <ul> <li> focus on the physical recovery to help ease the mental strain </li> <li> drink plenty of water, eat a light meal and allow yourself time to rest </li> <li> try <a href="https://www.headspace.com/mindfulness/mindfulness-101">mindfulness meditation</a> or deep breathing exercises, especially if anxiety keeps you awake or your mind races </li> <li> consider journalling. This can help re-frame anxious thoughts, put your feelings into perspective and encourage self-compassion </li> <li> talk to a close friend. This can provide a safe space to express concerns and feel less isolated. </li> </ul> Hangxiety is an unwelcome guest after a night out. Understanding why hangxiety happens – and how you can manage it – can make the morning after a little less daunting, and help keep those anxious thoughts at bay.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/240991/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/blair-aitken-1510537">Blair Aitken</a>, Postdoctoral Research Fellow in Psychopharmacology, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> and <a href="https://theconversation.com/profiles/rebecca-rothman-2231560">Rebecca Rothman</a>, PhD Candidate in Clinical Psychology, School of Health Sciences, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-get-so-anxious-after-drinking-heres-the-science-behind-hangxiety-240991">original article</a>.

Mind

"You made me enjoy the game": Federer's emotional retirement letter to Nadal

Roger Federer has penned an emotional tribute to Rafael Nadal ahead of his retirement, reflecting on their stellar careers together. Nadal’s career officially came to an end when Spain was defeated 2-1 by the Netherlands in the Davis Cup quarter-final in Malaga on Wednesday morning, with Nadal in tears as he stepped onto the court for the final time. Thousands of tributes poured in for Nadal as his retirement officially began, but Federer's tribute quickly went viral for his emotional words. “As you get ready to graduate from tennis, I’ve got a few things to share before I maybe get emotional,” Federer said. “Let’s start with the obvious: you beat me - a lot. More than I managed to beat you. You challenged me in ways no one else could. On clay, it felt like I was stepping into your backyard, and you made me work harder than I ever thought I could just to hold my ground." “You made me reimagine my game - even going so far as to change the size of my racquet head, hoping for any edge. I’m not a very superstitious person, but you took it to the next level. Your whole process. All those rituals." “Assembling your water bottles like toy soldiers in formation, fixing your hair, adjusting your underwear … All of it with the highest intensity. Secretly, I kind of loved the whole thing. Because it was so unique - it was so you." “And you know what, Rafa, you made me enjoy the game even more. OK, maybe not at first. After the 2004 Australian Open, I achieved the No. 1 ranking for the first time. I thought I was on top of the world. And I was - until two months later, when you walked on the court in Miami in your red sleeveless shirt, showing off those biceps, and you beat me convincingly." "All that buzz I’d been hearing about you - about this amazing young player from Mallorca, a generational talent, probably going to win a major someday - it wasn’t just hype." “We were both at the start of our journey and it’s one we ended up taking together. Twenty years later, Rafa, I have to say: What an incredible run you’ve had. Including 14 French Opens - historic! You made Spain proud … you made the whole tennis world proud." “And then there was London – the Laver Cup in 2022. My final match. It meant everything to me that you were there by my side – not as my rival but as my doubles partner." “Sharing the court with you that night, and sharing those tears, will forever be one of the most special moments of my career.” Federer signed off the 585-word tribute from “your fan Roger”. Image credits: ANDY RAIN/EPA-EFE/Shutterstock Editorial

Retirement Life

What is ‘doll therapy’ for people with dementia? And is it backed by science?

<a href="https://theconversation.com/profiles/nikki-anne-wilson-342631">Nikki-Anne Wilson</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> The way people living with dementia <a href="https://www.alzheimers.org.uk/about-dementia/symptoms-and-diagnosis/how-dementia-changes-perception">experience the world</a> can change as the disease progresses. Their sense of reality or place in time can become distorted, which can cause <a href="https://www.alzheimers.org.uk/about-dementia/symptoms-and-diagnosis/symptoms/restlessness">agitation and distress</a>. One of the best ways to support people experiencing changes in perception and behaviour is to <a href="https://www.dementia.org.au/professionals/designing-dementia-friendly-care-environments">manage their environment</a>. This can have profound benefits including <a href="https://www.agedcarequality.gov.au/resource-library/reducing-use-sedatives-aged-care-video">reducing the need for sedatives</a>. One such strategy is the use of dolls as comfort aids. <h2>What is ‘doll therapy’?</h2> More appropriately referred to as “<a href="https://www.dementia.com.au/resource-hub/the-use-of-dolls-in-dementia-care">child representation</a>”, lifelike dolls (also known as empathy dolls) can provide comfort for some people with dementia. Memories from the <a href="https://www.alzheimers.org.uk/about-dementia/symptoms-and-diagnosis/symptoms/memory-loss#:%7E:text=Older%20memories%20%E2%80%93%20which%20have%20been,detailed%20memories%20from%20earlier%20life.">distant past</a> are often more salient than more recent events in dementia. This means that past experiences of parenthood and caring for young children may feel more “real” to a person with dementia than where they are now. <a href="https://www.alzheimers.org.uk/about-dementia/symptoms-and-diagnosis/hallucinations#:%7E:text=Visual%20hallucinations%20are%20more%20common,hallucinating%20and%20how%20others%20respond.">Hallucinations or delusions</a> may also occur, where a person hears a baby crying or fears they have lost their baby. Providing a doll can be a tangible way of reducing distress without invalidating the experience of the person with dementia. <h2>Some people believe the doll is real</h2> A recent case involving <a href="https://www.theguardian.com/australia-news/2024/nov/06/deplorable-nurse-slammed-therapy-doll-dementia-patient-believed-was-real-baby-on-table-nsw-tribunal-hears">an aged care nurse mistreating a dementia patient’s therapy doll</a> highlights the importance of appropriate training and support for care workers in this area. For those who do become attached to a therapeutic doll, they will treat the doll as a real baby needing care and may therefore have a profound emotional response if the doll is mishandled. It’s important to be guided by the person with dementia and only act as if it’s a real baby if the person themselves believes that is the case. <h2>What does the evidence say about their use?</h2> Evidence shows the use of empathy dolls may help <a href="https://www.sciencedirect.com/science/article/pii/S0197457223002677">reduce agitation and anxiety</a> and <a href="https://www.mdpi.com/2039-4403/14/4/200">improve overall quality of life</a> in people living with dementia. Child representation therapy falls under the banner of <a href="https://www.sciencedirect.com/science/article/pii/S0149763423004761">non-pharmacological approaches to dementia care</a>. More specifically, the attachment to the doll may act as a form of <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6494367/">reminiscence therapy</a>, which involves using prompts to reconnect with past experiences. Interacting with the dolls may also act as a form of <a href="https://www.health.vic.gov.au/dementia-friendly-environments/sensory-stimulation">sensory stimulation</a>, where the person with dementia may gain comfort from touching and holding the doll. Sensory stimulation may <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jocn.13169?casa_token=ro96fxe2VPoAAAAA%3AKOS10VkTdcrf0yTI_F9p6cI5Kpbj85ZTFq13PQ56YHxi0i3-5BOnFQfW1WFWqiCZ8-mk5sp_EGkGtKM">support emotional well-being and aid commnication</a>. However, not all people living with dementia will respond to an empathy doll. The <a href="https://www.alzheimerswa.org.au/wp-content/uploads/2017/07/2.00-Guidlines-for-Use-of-Dolls-and-Mechanized-Pets-as-a-Therapeutic-Tool-4-pages.pdf">introduction of a therapeutic doll</a> needs to be done in conjunction with careful observation and consideration of the person’s background. Empathy dolls may be inappropriate or less effective for those who have not previously cared for children or who may have experienced past birth trauma or the loss of a child. Be guided by the person with dementia and how they respond to the doll. <h2>Are there downsides?</h2> The approach has <a href="https://pubmed.ncbi.nlm.nih.gov/33125455/">attracted some controversy</a>. It has been suggested that child representation therapy “infantilises” people living with dementia and may increase negative stigma. Further, the attachment may become so strong that the person with dementia will <a href="https://www.dementiauk.org/information-and-support/living-with-dementia/doll-therapy/">become upset if someone else picks the doll up</a>. This may create some difficulties in the presence of grandchildren or when cleaning the doll. The introduction of child representation therapy may also require additional staff training and time. Non-pharmacological interventions such as child representation, however, have been shown to be <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10180718/">cost-effective</a>. <h2>Could robots be the future?</h2> The use of more <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8247474/#:%7E:text=Therefore%2C%20an%20interactive%20baby%20robot,mental%20support%20for%20older%20adults.">interactive empathy dolls</a> and <a href="https://journals.sagepub.com/doi/full/10.1177/14713012231155985">pet-like robots</a> is also gaining popularity. While robots have been shown to be <a href="https://www.sciencedirect.com/science/article/pii/S1568163722000757">feasible and acceptable in dementia care</a>, there remains some contention about their benefits. While some studies have shown <a href="https://academic.oup.com/innovateage/article/5/2/igab013/6249558?login=false">positive outcomes</a>, including reduced agitation, others show <a href="https://www.sciencedirect.com/science/article/pii/S1568163722000757">no improvement</a> in cognition, behaviour or quality of life among people with dementia. Advances in artificial intelligence are also being used to help support people living with dementia and <a href="https://journals.sagepub.com/doi/full/10.1177/1471301221998888">inform</a> the community. <a href="https://feel-lab.org/research_projects/ai-viv-and-friends/">Viv and Friends</a>, for example, are AI companions who appear on a screen and can interact with the person with dementia in real time. The AI character Viv has dementia and was co-created with women living with dementia using verbatim scripts of their words, insights and experiences. While Viv can share her experience of living with dementia, she can also be programmed to talk about common interests, such as gardening. These companions are currently being trialled in some residential aged care facilities and to help educate people on the lived experience of dementia. <h2>How should you respond to your loved one’s empathy doll?</h2> While child representation can be a useful adjunct in dementia care, it requires sensitivity and appropriate consideration of the person’s needs. People living with dementia <a href="https://pubmed.ncbi.nlm.nih.gov/38325063/">may not perceive the social world the same way</a> as a person without dementia. But a person living with dementia is not a child and should never be treated as one. Ensure all family, friends and care workers are <a href="https://www.alzheimerswa.org.au/wp-content/uploads/2017/07/2.00-Guidlines-for-Use-of-Dolls-and-Mechanized-Pets-as-a-Therapeutic-Tool-4-pages.pdf">informed about the attachment to the empathy doll</a> to help avoid unintentionally causing distress from inappropriate handling of the doll. If using an interactive doll, ensure spare batteries are on hand. Finally, it is important to reassess the attachment over time as the person’s response to the empathy doll may change.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/243589/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nikki-anne-wilson-342631">Nikki-Anne Wilson</a>, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-doll-therapy-for-people-with-dementia-and-is-it-backed-by-science-243589">original article</a>.

Mind

These 12 things can reduce your dementia risk – but many Australians don’t know them all

<a href="https://theconversation.com/profiles/joyce-siette-1377445">Joyce Siette</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/laura-dodds-1378067">Laura Dodds</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> Dementia is a <a href="https://www.abs.gov.au/statistics/health/causes-death/provisional-mortality-statistics/jan-may-2022">leading</a> cause of death in Australia. Although dementia mainly affects older people, it is an avoidable part of ageing. In fact, we all have the power to reduce our risk of developing dementia, no matter your age. Research shows your risk of developing dementia could be <a href="https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext">reduced by up to 40%</a> (and even higher if you live in a <a href="https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(19)30074-9/fulltext">low or middle-income country</a>) by addressing lifestyle factors such as healthy diet, exercise and alcohol consumption. But the first step to reducing population-wide dementia risk is to understand how well people understand the risk factors and the barriers they may face to making lifestyle changes. Our new <a href="https://www.mdpi.com/2673-9259/2/4/21/htm">paper</a>, published this week in the <a href="https://www.mdpi.com/2673-9259/2/4/21/htm">Journal of Ageing and Longevity</a>, found most older people are aware that dementia is a modifiable condition and that they have the power to change their dementia risk. We also found the key barrier to making brain healthy lifestyle choices was a lack of knowledge, which suggests a public awareness campaign is urgently needed. <h2>What we did</h2> We began by <a href="https://www.mdpi.com/2673-9259/2/4/21/htm">reviewing</a> the published research to identify 12 factors shown to reduce dementia risk. We surveyed 834 older Australians about their awareness of the 12 factors, which were: <ol> <li>having a mentally active lifestyle</li> <li>doing physical activity</li> <li>having a healthy diet</li> <li>having strong mental health</li> <li>not smoking</li> <li>not consuming alcohol</li> <li>controlling high blood pressure</li> <li>maintaining a healthy weight</li> <li>managing high cholesterol</li> <li>preventing heart disease</li> <li>not having kidney disease</li> <li>not having diabetes</li> </ol> <a href="https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext">The Lancet</a> subsequently published its own list of factors that help reduce dementia risk, which covered much the same territory (but included a few others, such as reducing air pollution, treating hearing impairment and being socially engaged). Of course, there is no way to cut your dementia risk to zero. Some people do all the “right” things and still get dementia. But there is <a href="https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext">good evidence</a> managing lifestyle factors help make it less likely you will get dementia over your lifetime. Our study shows many older Australians are quite aware, with over 75% able to correctly identify more than four of the factors in our list of 12. However, few were able to name the less well-known risk factors, such as preventing heart disease and health conditions like kidney disease. The good news is that close to half of the sample correctly identified more than six of the 12 protective factors, with mentally active lifestyle, physical activity and healthy diet in the top three spots. <h2>Two key issues</h2> Two things stood out as strongly linked with the ability to identify factors influencing dementia risk. Education was key. People who received more than 12 years of formal schooling were more likely to agree that dementia was a modifiable condition. We are first exposed to health management in our school years and thus more likely to form healthier habits. Age was the other key factor. Younger respondents (less than 75 years old) were able to accurately identify more protective factors compared to older respondents. This is why health promotion initiatives and public education efforts about dementia are vital (such as Dementia Awareness Month and <a href="https://www.memorywalk.com.au/">Memory, Walk and Jog initiatives</a>). <h2>How can these findings be used in practice?</h2> Our findings suggest we need to target education across the different age groups, from children to older Australians. This could involve a <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/ajag.13049">whole system approach</a>, from programs targeted at <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5858574/#:%7E:text=Family%20Coaching%20has%20specific%20goals,to%20problem%20solve%20challenging%20situations.">families</a>, to educational sessions for school-aged children, to involving GPs in awareness promotion. We also need to tackle barriers that hinder dementia risk reduction. This means doing activities that motivate you, finding programs that suit your needs and schedule, and are accessible. <h2>What does this mean for you?</h2> Reducing your dementia risk means recognising change starts with you. We are all familiar with the everyday challenges that stop us from starting an exercise program or sticking to a meal plan. There are simple and easy changes we can begin with. Our team has developed a program that can help. We are offering limited <a href="https://www.brainbootcamp.com.au/">free brain health boxes</a>, which include information resources and physical items such as a pedometer. These boxes aim to help rural Australians aged 55 years and over to adopt lifestyle changes that support healthy brain ageing. If you’re interested in signing up, visit our <a href="https://www.brainbootcamp.com.au">website</a>. Now is the time to think about your brain health. Let’s start now.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/191504/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/joyce-siette-1377445">Joyce Siette</a>, Research Theme Fellow, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/laura-dodds-1378067">Laura Dodds</a>, PhD Candidate, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/these-12-things-can-reduce-your-dementia-risk-but-many-australians-dont-know-them-all-191504">original article</a>.

Mind

Your Go-To guide to game-changing Christmas skincare

When it comes to Christmas presents, it’s hard to go wrong with skincare, makeup or anything in the general “self-care” space. This Christmas, <a href="https://gotoskincare.com/collections/holiday-2024">Go-To</a> (the revolutionary skincare brand founded by Zoe Foster-Blake) have released their most beautiful collection yet in collaboration with Alémais to deliver the very best in feeling good, for any budget. With 11 extremely limited gifts and sets to help you spread some serious cheer this season, you’ll find something for everyone, whether it’s for your daughter, granddaughter, neighbour, or that one friend that is always looking to level up their skincare routine. For the second year running, Go-To’s undeniably unique print and packaging is thanks to a local collaboration with Alémais, celebrating the very vibrant and zesty DNA of both brands. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/DBsyJSnxTMY/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/DBsyJSnxTMY/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Go-To (@gotoskincare)</a> </div> </blockquote> The gorgeous gift sets start at just $26 with Perfect Present, or for those looking more on the luxury side, the $300 must-have Facial In A Box has everything you need. You’ll also spot several never-before-seen items from Go-To, like, Bon Bons, a trio of tinted lip balms, and custom tarot cards. In addition to all the stunning skincare, Go-To have created gifts that live on as keepsakes, such as the signature silk pillowcase and matching silk eye mask. Or, if you can’t pick just one gift for that special someone, or you want to treat yourself and just can’t wait until December 25th, the 12 Days Of Go-To advent calendar is filled with so many merry items of merch paired with the effective, quality, clinically-proven skincare you know, love and need. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/reel/DBrsRwlJRsG/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/DBrsRwlJRsG/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Go-To (@gotoskincare)</a> </div> </blockquote> The Go-To treats are ones you can feel good about in more ways than one, as Go-To is donating $1 from all marked gifts and sets, to their 2024 charity partner, Orange Sky: a not-for-profit that provides complimentary laundry services and warm showers to people in the community who are experiencing homelessness and hardship. With this glorious fusion of colour, wonderfully wacky motifs, and giving to those in need in the spirit of Christmas, Go-To has a gift for everyone in their most coveted holiday collection to date. The Go-To Christmas range is available at <a href="https://www.mecca.com/en-au/go-to/">Mecca</a>, both in-store and online, and on the official <a href="https://gotoskincare.com/collections/holiday-2024">Go-To</a> website. Image credits: Shutterstock / Instagram

Beauty & Style

How light can shift your mood and mental health

<a href="https://theconversation.com/profiles/jacob-crouse-981668">Jacob Crouse</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> It’s spring and you’ve probably noticed a change in when the Sun rises and sets. But have you also noticed a change in your mood? We’ve known for a while that light plays a role in our wellbeing. Many of us tend to feel more positive when <a href="https://pubmed.ncbi.nlm.nih.gov/32925966/">spring returns</a>. But for others, big changes in light, such as at the start of spring, can be tough. And for many, bright light at night can be a problem. Here’s what’s going on. <h2>An ancient rhythm of light and mood</h2> In an <a href="https://theconversation.com/how-light-tells-you-when-to-sleep-focus-and-poo-236780">earlier article</a> in our series, we learned that light shining on the back of the eye sends “<a href="https://pubmed.ncbi.nlm.nih.gov/25451984/">timing signals</a>” to the brain and the master clock of the circadian system. This clock coordinates our daily (circadian) rhythms. “Clock genes” also regulate circadian rhythms. These genes control the timing of when many other genes <a href="https://pubmed.ncbi.nlm.nih.gov/31557726/">turn on and off</a> during the 24-hour, light-dark cycle. But how is this all linked with our mood and mental health? Circadian rhythms can be disrupted. This can happen if there are problems with how the body clock develops or functions, or if someone is routinely exposed to bright light at night. When circadian disruption happens, it increases the risk of certain <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental disorders</a>. These include <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149763422000744">bipolar disorder</a> and <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-79">atypical depression</a> (a type of depression when someone is extra sleepy and has problems with their energy and metabolism). <h2>Light on the brain</h2> Light may also affect circuits <a href="https://pubmed.ncbi.nlm.nih.gov/35687680/">in the brain</a> that control mood, as <a href="https://pubmed.ncbi.nlm.nih.gov/23151476/">animal studies show</a>. There’s evidence this happens in humans. A brain-imaging study showed exposure to bright light in the daytime while inside the scanner <a href="https://www.cell.com/fulltext/S0960-9822(06)01758-1">changed the activity</a> of a brain region involved in mood and alertness. Another brain-imaging study <a href="https://pubmed.ncbi.nlm.nih.gov/22111663/">found</a> a link between daily exposure to sunlight and how the neurotransmitter (or chemical messenger) serotonin binds to receptors in the brain. We see alterations in serotonin binding in several <a href="https://pubmed.ncbi.nlm.nih.gov/33651238/">mental disorders</a>, including depression. <h2>What happens when the seasons change?</h2> Light can also affect mood and mental health as the seasons change. During autumn and winter, symptoms such as low mood and fatigue can develop. But often, once spring and summer come round, these symptoms go away. This is called “seasonality” or, when severe, “<a href="https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html">seasonal affective disorder</a>”. What is less well known is that for other people, the change to spring and summer (when there is more light) can also come with a change in mood and mental health. Some people experience increases in energy and the drive to be active. This is positive for some but can be seriously destabilising for others. This too is an example of seasonality. Most people <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239033">aren’t very seasonal</a>. But for those who are, seasonality has a <a href="https://pubmed.ncbi.nlm.nih.gov/8540777/">genetic component</a>. Relatives of people with seasonal affective disorder are more likely to also experience seasonality. Seasonality is also more common in conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/25063960/">bipolar disorder</a>. For many people with such conditions, the shift into shorter day-lengths during winter can trigger a depressive episode. Counterintuitively, the longer day-lengths in spring and summer can also destabilise people with bipolar disorder into an “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10947388/">activated</a>” state where energy and activity are in overdrive, and symptoms are harder to manage. So, seasonality can be serious. Alexis Hutcheon, who experiences seasonality and helped write this article, told us: <blockquote> […] the season change is like preparing for battle – I never know what’s coming, and I rarely come out unscathed. I’ve experienced both hypomanic and depressive episodes triggered by the season change, but regardless of whether I’m on the ‘up’ or the ‘down’, the one constant is that I can’t sleep. To manage, I try to stick to a strict routine, tweak medication, maximise my exposure to light, and always stay tuned in to those subtle shifts in mood. It’s a time of heightened awareness and trying to stay one step ahead. </blockquote> <h2>So what’s going on in the brain?</h2> One explanation for what’s going on in the brain when mental health fluctuates with the change in seasons relates to the neurotransmitters serotonin and dopamine. Serotonin helps regulate mood and is the target of <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">antidepressants</a>. There is some evidence of seasonal changes in serotonin levels, potentially being lower <a href="https://academic.oup.com/brain/article/139/5/1605/2468755?login=false">in</a> <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11737-5/abstract?cc=y%3D">winter</a>. Dopamine is a neurotransmitter involved in reward, motivation and movement, and is also a target of some <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">antidepressants</a>. Levels of dopamine may also change with the <a href="https://www.nature.com/articles/s41398-023-02365-x">seasons</a>. But the neuroscience of seasonality is a developing area and more research <a href="https://www.nature.com/articles/s41398-023-02365-x">is needed</a> to know what’s going on in the brain. <h2>How about bright light at night?</h2> We know exposure to bright light at night (for instance, if someone is up all night) can disturb someone’s circadian rhythms. This type of circadian rhythm disturbance is associated with higher rates of symptoms <a href="https://www.nature.com/articles/s44220-023-00135-8">including</a> self-harm, depressive and anxiety symptoms, and lower wellbeing. It is also associated with higher rates of <a href="https://pubmed.ncbi.nlm.nih.gov/32639562/">mental disorders</a>, such as major depression, bipolar disorder, psychotic disorders and post-traumatic stress disorder (or PTSD). Why is this? Bright light at night confuses and destabilises the body clock. It disrupts the rhythmic regulation of mood, cognition, appetite, metabolism and <a href="https://pubmed.ncbi.nlm.nih.gov/38214638/">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">other</a> <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental</a> <a href="https://pubmed.ncbi.nlm.nih.gov/36661342/">processes</a>. But people differ hugely in their <a href="https://www.pnas.org/doi/10.1073/pnas.1901824116">sensitivity to light</a>. While still a hypothesis, people who are most sensitive to light may be the most vulnerable to body clock disturbances caused by bright light at night, which then leads to a higher risk of mental health problems. <h2>Where to from here?</h2> Learning about light will help people better manage their mental health conditions. By encouraging people to better align their lives to the light-dark cycle (to stabilise their body clock) we may also help prevent conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">depression</a> and <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">bipolar disorder</a> emerging in the first place. Healthy light behaviours – avoiding light at night and seeking light during the day – are good for everyone. But they might be especially helpful for people <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">at risk</a> of mental health problems. These include people with a family history of mental health problems or people who are <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">night owls</a> (late sleepers and late risers), who are more at risk of body clock disturbances. <hr /> Alexis Hutcheon has lived experience of a mental health condition and helped write this article. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/231282/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jacob-crouse-981668">Jacob Crouse</a>, Research Fellow in Youth Mental Health, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, Postdoctoral Research Fellow, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, Co-Director, Health and Policy, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-light-can-shift-your-mood-and-mental-health-231282">original article</a>.

Mind

Elmo's chat about grief with famous actor goes viral

A heart-warming conversation between actor Andrew Garfield and Elmo has gone viral for their candid conversation about grief. While on a press tour to promote his new film We Live in Time, the English actor stopped by Sesame Street for a chat about his mourning journey after his mother died from pancreatic cancer in 2019. Sitting on a stoop beside Elmo, Garfield began the vulnerable conversation, that has been praised for being so open about the taboo of grief and death. “Elmo’s going around Sesame Street checking in on everybody,” Elmo told a smiling Garfield. “So, Elmo wants to know how Andrew’s doing?” With some encouragement from the Muppet, Garfield revealed that he’s been thinking about his mother, as he said, “She passed away not too long ago, and you know, I just miss her. Miss her a lot.” <iframe title="YouTube video player" src="https://www.youtube.com/embed/EVlXbiP4x2E?si=fFYYt5DJDiGAawXJ" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe> After Elmo responded apologetically, Garfield reassured Elmo that there’s no need to say sorry, and that “it’s actually kind of OK to miss somebody,” even if it invokes feelings of sadness. “That sadness is kind of a gift. It’s kind of a lovely thing to feel, in a way, because it means you really loved somebody when you miss them,” Garfield said, adding: “When I miss my mum, I remember all of the cuddles I used to get from her, all of the hugs I used to get from her.” Garfield finished his thoughts by saying that he can miss and celebrate his mother at the same time, as Elmo thanked Garfield for sharing his emotions, saying, “You know what, Elmo is gonna think about and celebrate your mommy, too.” The video quickly racked up millions of views and comments, with many saying how Andrew's thoughts were so poignant, and that they resonated with their own personal stories of grief. Many people called it a "touching conversation" that was "absolutely beautiful", while another person added, "I didn't expect a talk with Elmo to get this deep." Image credits: Sesame Street - YouTube

Mind

How to rewire your brain to feel good on Monday

<a href="https://theconversation.com/profiles/cristina-r-reschke-1413051">Cristina R. Reschke</a>, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> and <a href="https://theconversation.com/profiles/jolanta-burke-315263">Jolanta Burke</a>, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> If you hate Mondays, you’re most certainly in good company. After a couple of days off, many of us have difficulty settling back into our routines and work duties. You may even have dread and anxiety that seeps into the weekend in the form of “<a href="https://theconversation.com/three-ways-to-tackle-the-sunday-scaries-the-anxiety-and-dread-many-people-feel-at-the-end-of-the-weekend-187313">Sunday scaries</a>”. You can’t always change your schedule or obligations to make Mondays more appealing, but you may be able to “reprogram” your brain to think about the week differently. Our brains love predictability and routine. Research has shown that lack of routine is associated with <a href="https://journals.sagepub.com/doi/full/10.1177/0003122418823184">decline in wellbeing and psychological distress</a>. Even though the weekend heralds a leisurely and pleasant time, our brain works hard to adjust to this sudden change to a routine. The good news is that the brain does not need to make too much effort when adjusting to the weekend’s freedom and lack of routine. However, it’s a different story when coming back to the less pleasant activities, such as a to-do list on Monday morning. One way to adjust to post-weekend change is introducing routines that last the whole week and have the power to make our lives <a href="https://journals.sagepub.com/doi/full/10.1177/0146167218795133">more meaningful</a>. These may include <a href="https://portal.research.lu.se/en/publications/routines-made-and-unmade">watching your favourite TV programme, gardening</a> or going <a href="https://pubmed.ncbi.nlm.nih.gov/22976286/">to the gym</a>. It is helpful to do these things at the same time every day. Routines improve our <a href="https://pubmed.ncbi.nlm.nih.gov/16448317/">sense of coherence</a>, a process that allows us to make sense of the jigsaw of life events. When we have an established routine, be it the routine of working five days and taking two days off or engaging in a set of actions every day, our lives become <a href="https://journals.sagepub.com/doi/full/10.1177/0146167218795133">more meaningful</a>. Another important routine to establish is your sleep routine. <a href="https://www.nature.com/articles/s41746-021-00400-z">Research shows</a> that keeping consistent sleep time may be as important for enjoying Mondays as how long your sleep lasts or its quality. Changes in sleep patterns during weekends trigger <a href="https://www.mdpi.com/2072-6643/13/12/4543">social jetlag</a>. For instance, sleeping in later than usual and for longer on free days may trigger a discrepancy between your body clock and socially-imposed responsibilities. This is linked to higher stress levels on Monday morning. Try to keep a set time for going to bed and waking up, avoid naps. You might also want to create a 30 minute “wind-down” routine before sleep, by turning off or putting away your digital devices and practising relaxation techniques. <h2>Hacking your hormones</h2> Hormones can also play a role in how we feel about Mondays. For instance, cortisol is a very important multifunction hormone. It helps our bodies to control our metabolism, regulate our sleep-wake cycle and our response to stress, among other things. It is usually released about an hour before we wake up (it helps us feel awake) and then its levels lower until the next morning, unless we’re under stress. Under acute stress, our bodies release not only cortisol, but also adrenaline in preparation for fight or flight. This is when the heart beats fast, we get sweaty palms and may react impulsively. This is our amygdala (a small almond-shaped area in the base of our brains) hijacking our brains. It creates a super fast emotional response to stress even before our brains can process and think whether it was needed. But as soon we can think – activating the brain’s prefrontal cortex, the area for our reason and executive thinking – this response will be mitigated, if there is no real threat. It is a constant battle between our emotions and reason. This might wake us up in the middle of the night when we’re too stressed or anxious. It shouldn’t be surprising then that cortisol levels, measured in saliva samples of full-time working individuals, tend to be higher on Mondays and Tuesdays, with the lowest levels reported on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824866/">Sundays</a>. As a stress hormone, cortisol fluctuates daily, but not consistently. On weekdays, as soon as we wake up, <a href="https://psycnet.apa.org/record/2007-18151-008">cortisol levels soar</a> and variations tend to be higher than on <a href="https://pubmed.ncbi.nlm.nih.gov/11324714/">weekends</a>. To combat this, we need to trick the amygdala by training the brain to only recognise actual threats. In other words, we need to activate our prefrontal cortex as fast as possible. One of the best ways to achieve this and lower overall stress is through relaxation activities, especially on Mondays. One possibility is mindfulness, which is associated with a <a href="https://pubmed.ncbi.nlm.nih.gov/23724462/">reduction in cortisol</a>. <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full">Spending time in nature</a> is another method – going outside first thing on Monday or even during your lunch hour can make a significant difference to how you perceive the beginning of the week. Give yourself time before checking your phone, social media and the news. It’s good to wait for cortisol peak to decrease naturally, which happens approximately one hour after waking up, before you expose yourself to external stressors. By following these simple tips, you can train your brain to believe that the weekdays can be (nearly) as good as the weekend.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/199236/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/cristina-r-reschke-1413051">Cristina R. Reschke</a>, Lecturer in the School of Pharmacy and Biomolecular Sciences & Funded Investigator in the FutureNeuro Research Centre, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> and <a href="https://theconversation.com/profiles/jolanta-burke-315263">Jolanta Burke</a>, Senior Lecturer, Centre for Positive Health Sciences, <a href="https://theconversation.com/institutions/rcsi-university-of-medicine-and-health-sciences-788">RCSI University of Medicine and Health Sciences</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-rewire-your-brain-to-feel-good-on-mondays-199236">original article</a>.

Mind

Music and dementia: researchers are still making discoveries about how songs can help sufferers

<a href="https://theconversation.com/profiles/rebecca-atkinson-1288605">Rebecca Atkinson</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> and <a href="https://theconversation.com/profiles/ming-hung-hsu-2215063">Ming-Hung Hsu</a>, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> Music is woven into the fabric of our everyday lives. Whether it’s lifting our spirits, pushing us to run faster or soothing us to sleep, we can all <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.713818/full">recognise its power</a>. So it’s no wonder it is increasingly being used in medical treatment. As well as proving very useful in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863265/">cancer treatment</a>, managing <a href="https://www.sciencedirect.com/science/article/pii/S1526590022000153">chronic pain</a> and even helping the brain <a href="https://www.frontiersin.org/articles/10.3389/fnhum.2014.00245/full">recover after a stroke</a>, researchers have also been making great strides in using music to help patients with dementia. It reduces patients’ <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003477/full">anxiety and depression</a>, and <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(23)00401-7/fulltext">improves wellbeing</a> both for them and their carers <a href="https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/individual-music-therapy-for-depression-randomised-controlled-trial/A1CD72904929CECCB956F4F3B09605AF">by enhancing</a> everyone’s ability to adapt and cope with adversity or stress. <a href="https://www.bamt.org">Music therapy</a> in the form of playing, singing or listening to music can also have a <a href="https://journals.sagepub.com/doi/abs/10.1177/1362361309105660">positive effect</a> on cognitive function – particularly for <a href="https://link.springer.com/article/10.1186/1472-6882-10-39">older adults</a> either with dementia or memory issues. So why does music appear to have such a powerful effect for people with dementia? <h2>Music and the brain</h2> About a decade ago, <a href="https://www.sciencedirect.com/science/article/abs/pii/S1053811911013000">researchers discovered that</a> when people listened to music, multiple areas of the brain were involved in processing it. These included the limbic (which processes emotions and memory), cognitive (involved with perception, learning and reaction) and motor areas (responsible for voluntary movement). This challenged preconceptions that music was processed more narrowly in the brain – and helped explain why it has such a unique neurological impact. Not only that, research has shown that music might help <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306987708002880">regenerate the brain</a> and its connections. Many <a href="https://www.nhs.uk/conditions/dementia/about-dementia/causes/">causes of dementia</a> centre around cell death in the brain, raising the possibility that music could help people with dementia by mending or strengthening damaged neural connections and cells. It’s not just any music that has a regenerative effect on the brain, though. <a href="https://www.frontiersin.org/articles/10.3389/fnhum.2016.00103/full">Familiar and favourite music</a> has been shown to have the biggest impact on the way we feel, and is closely linked with memory and emotions. This is because listening to our favourite songs <a href="https://www.nature.com/articles/nn.2726">releases feel-good hormones</a> that give us a sense of pleasure. Curated music playlists of favourite music could be the key in helping us deal with the <a href="https://journals.sagepub.com/doi/full/10.1177/10298649211030318">stress of everyday life</a>. This is relevant to Alzheimer’s and other forms of dementia because researchers have discovered that parts of the brain linked with <a href="https://academic.oup.com/brain/article/138/8/2438/330016">musical memories</a> are less affected by these conditions than other areas of the brain. This explains why memories and experiences that are linked to <a href="https://link.springer.com/article/10.14283/jpad.2018.19">favourite music</a> are often preserved for people with such conditions. Listening to music can also <a href="https://pubmed.ncbi.nlm.nih.gov/34346261/">help manage</a> their experiences of distress, agitation and “<a href="https://www.alzheimers.org.uk/about-dementia/symptoms-and-diagnosis/symptoms/sundowning">sundowning</a>” – where a person is more confused in the afternoon and evening. In a <a href="https://www.sciencedirect.com/science/article/pii/S0197457224002209?utm_campaign=STMJ_219742_AUTH_SERV_PA&utm_medium=email&utm_acid=224973760&SIS_ID=&dgcid=STMJ_219742_AUTH_SERV_PA&CMX_ID=&utm_in=DM500444&utm_source=AC_">small study</a> conducted by us and our colleagues at the Cambridge Institute for Music Therapy Research, we showed just how great of an effect listening to music can have for people with dementia. We found that when people with dementia repeatedly listened to their favourite music, their heart rate and movements changed in direct response. This showed that people’s physical responses were affected by musical features like rhythm and arrangement. Their heart rate also changed when they sang along to music, or when they began reminiscing about old memories or stories while listening to a song or thinking about the music. These changes are important because they show how music affects movement, emotions and memory recall. Studies have also shown that during and after listening to music, people with dementia <a href="https://www.mdpi.com/2076-3425/13/7/1103">experienced less agitation</a>, aggression and anxiety, and their general mood was improved. They even needed less medication when they had regular music sessions. Other researchers have even begun testing the effects of <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/gps.4721?casa_token=VufeKQP7aNsAAAAA%3AMSOgiwUQYKqmmrLsUFv9glmSnc5BMxoqeMmmt3HX4BJX2Fs2UKeXjnN2850o1Umz0j1NvmrpQ3W3Pw">music training programmes</a> to support cognition for people with dementia. Results have been promising so far – with adults in the study showing improved executive functioning (problem solving, emotion regulation and attention) compared to those who took part in just physical exercise. So, music is likely to continue to be a useful medical treatment for people with dementia. But based on what we know so far, it’s important that it comes from the patient’s own music collection – and is used alongside other management techniques such as using drugs that can slow the progression of dementia or help manage symptoms to support self-care and wellbeing.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/239446/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/rebecca-atkinson-1288605">Rebecca Atkinson</a>, Researcher in Music Therapy, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> and <a href="https://theconversation.com/profiles/ming-hung-hsu-2215063">Ming-Hung Hsu</a>, Senior Research Fellow, Music Therapy, <a href="https://theconversation.com/institutions/anglia-ruskin-university-1887">Anglia Ruskin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/music-and-dementia-researchers-are-still-making-discoveries-about-how-songs-can-help-sufferers-239446">original article</a>.

Mind

"Happy wives, happy social lives?" Men are more emotionally disconnected than women – what can be done about it?

<a href="https://theconversation.com/profiles/roger-patulny-94836">Roger Patulny</a>, <a href="https://theconversation.com/institutions/hong-kong-baptist-university-2801">Hong Kong Baptist University</a> Many of us are worried about loneliness and isolation, and both <a href="https://theconversation.com/dont-be-fooled-loneliness-affects-men-too-15545">decade-old</a> and <a href="https://www.relationshipsnsw.org.au/blog/how-many-australians-are-lonely/">recent data</a> suggest they impact men more than women. Loneliness predicts health outcomes including <a href="https://journals.sagepub.com/doi/10.1177/1745691614568352">early mortality</a>, greater <a href="https://hqlo.biomedcentral.com/articles/10.1186/s12955-022-01946-6">psychological distress</a>, and more <a href="https://www.nature.com/articles/s41572-022-00355-9">cardiovascular, metabolic and neurological problems</a>. New research also links loneliness to <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18770-w">more intolerant attitudes towards women</a>. These findings raise concerns over the causes and impacts of men’s loneliness and isolation. <h2>A deep dive into loneliness</h2> I recently analysed more than 50 indicators from a decade of data collected by the <a href="https://www.acspri.org.au/aussa">Australian Social Attitudes Survey</a>, from 2011–12, 2015–16, 2017–18, and 2022–23. My statistical models produced results for (self-identified) men and women, after controlling for the impacts of age, employment and partner status. I confirmed that Australian men are more likely to be socially and emotionally disconnected than women. I also found some reasons why this might be the case. I found men appear to focus their emotional energies primarily on their nuclear families and partners. Consequently, they over-rely on their female partners for intimate support and develop more distant, limited and transactional relationships with other people – and other men. <h2>Men are more emotionally disconnected</h2> The data show men continue to lack emotional support on a range of indicators. This puts them at greater risk of health impacts and potentially encourages more toxic attitudes towards women. A significantly greater proportion of men than women reported: <ul> <li>receiving no support from their closest friend</li> <li>receiving fun/practical advice over emotional support from close friends</li> <li>having less contact with a close friend</li> <li>not having anyone for emotional support</li> <li>not feeling “very close” to their closest friend</li> <li>not feeling “love” as their most commonly experienced emotion in the last week.</li> </ul> <h2>Men have more distant, transactional relationships</h2> Why are men in this situation? Masculinity roles are clearly influential. Traditional masculinity encourages men to appear capable, controlled and independent, avoid displays of “vulnerable” emotions or male-to-male affection (like hugging, touch or crying), and embrace the hetero-normative ideal of male provision and leadership. Such norms have been found to constrain male intimacy <a href="https://pubmed.ncbi.nlm.nih.gov/37531906/">by disallowing vulnerability</a>. My data show men tend to develop looser, transactional ties with more distant people. This may reduce the quality of the connection and its potential to reduce loneliness. I have found men are more likely than women to: <ul> <li>think it is OK to befriend someone just because they’ll make a “useful” contact</li> <li>feel obligated to repay favours immediately (foregoing longer-term connections)</li> <li>be kind to others because they “value doing the right thing”, rather than because they empathically connect with or care about the person</li> <li>give and receive kindness from strangers (rather than more familiar people)</li> <li>seek help with household jobs from more distant family or friends</li> <li>seek practical support (money, advice) from private and commercial sources (rather than friends or family)</li> <li>not seek help from family or friends for emotional, sickness or care issues.</li> </ul> This means many men retain an individualist masculine desire to remain emotionally aloof. <hr /> <iframe id="TBJfz" class="tc-infographic-datawrapper" style="border: 0px none currentcolor;" src="https://datawrapper.dwcdn.net/TBJfz/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>Appearing in control but becoming dependent?</h2> So where do men turn for intimate, emotional connection? Most often, their families. Prior studies show partnered men are <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18770-w">less lonely than single men</a>. My data show men revere the nuclear family institution and the core supportive role of women and female partners. Men are more likely than women to: <ul> <li>believe having children increases their social standing</li> <li>believe family is more important than friends</li> <li>rely on family over friends for support</li> <li>have mixed-gender friendships (in contrast to womens’ predominately female friendships)</li> <li>see their (predominantly female) partner as their closest friend</li> <li>emotionally support their (predominantly female) partner ahead of supporting others.</li> </ul> However, the masculine desire to be a “good nuclear family man” <a href="https://pubmed.ncbi.nlm.nih.gov/37531906/">can both support and impede</a> men’s social connection. Partnered men might feel less lonely but that doesn’t mean they give or gain sufficient emotional support from their nuclear families. My data show men are less likely than women to: <ul> <li>plan or organise social and family activities</li> <li>have at least weekly contact with non-nuclear family or friends</li> <li>emotionally support their friends, family or children ahead of their partners</li> <li>have their partner support them ahead of others (women were more likely to support their children first).</li> </ul> This raises several issues. If men cling to the notion that their primary role is to provide for and support their (female) partner – while she in turn emotionally supports everyone else – they risk becoming personally isolated through diminished networks and outmoded expectations. In this context, men who believe they should earn more than their partners <a href="https://theconversation.com/loneliness-in-the-workplace-is-greatest-among-men-with-traditional-views-about-being-the-breadwinner-230535">are lonelier</a> than other men. It also risks pushing the burden of maintaining social and emotional connections onto <a href="https://www.harpersbazaar.com/culture/features/a27259689/toxic-masculinity-male-friendships-emotional-labor-men-rely-on-women/">women and partners</a>, and men becoming socially and emotionally dependent on them. And it can “bake in” hetero-normative family-to-family interactions (organised by female partners) as the most “legitimate” form of socialising for men. This can be highly exclusionary for LGBTQIA+ people, along with single men and single fathers, who register among <a href="https://www.relationships.org.au/relationship-indicators/">the highest rates of loneliness in Australia</a>. <hr /> <iframe id="qCmHw" class="tc-infographic-datawrapper" style="border: 0px none currentcolor;" src="https://datawrapper.dwcdn.net/qCmHw/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>How can men become more emotionally connected?</h2> Feelings shouldn’t be seen as just a <a href="https://www.harpersbazaar.com/culture/features/a27259689/toxic-masculinity-male-friendships-emotional-labor-men-rely-on-women/">“female thing”</a>. Younger men’s more inclusive masculine attitudes can allow them to <a href="https://theconversation.com/he-is-always-there-to-listen-friendships-between-young-men-are-more-than-just-beers-and-banter-200301">subvert the “rules” of masculinity</a>, express emotion and embrace <a href="https://theconversation.com/he-is-always-there-to-listen-friendships-between-young-men-are-more-than-just-beers-and-banter-200301">“bromances”</a>. Men can also connect emotionally with other men through <a href="https://theconversation.com/he-is-always-there-to-listen-friendships-between-young-men-are-more-than-just-beers-and-banter-200301">jokes and humour</a> and participating in shared activities <a href="https://theconversation.com/lost-touch-with-friends-during-lockdown-heres-how-to-reconnect-and-let-go-of-toxic-ones-172853">that allow incidental communication</a>, like Men’s Sheds. The following initiatives may well help men broaden their intimate networks beyond the nuclear family. We could:<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/239194/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <ul> <li>help men into caring roles through more <a href="https://theconversation.com/loneliness-in-the-workplace-is-greatest-among-men-with-traditional-views-about-being-the-breadwinner-230535">family friendly employment and care-leave policies</a></li> <li>support initiatives such as <a href="https://meninmind.movember.com/">Movember Men in Mind</a> that encourage men to seek help, and improve their emotional expression and support skills</li> <li>encourage partnered, heterosexual men to broaden and diversify their intimate networks beyond the nuclear family bubble, and be more inclusive of single men, single fathers, and LGBTQIA+ people. <a href="https://thephn.com.au/news/the-mens-table-successful-mental-health-initiative-expanding-across-seven-new-regions">Men’s Table initiatives</a> could be of great value here</li> <li>encourage the development of more online <a href="https://theconversation.com/he-is-always-there-to-listen-friendships-between-young-men-are-more-than-just-beers-and-banter-200301">safe spaces</a> to form intimate bonds while avoiding toxic online masculine spaces.</li> </ul> <a href="https://theconversation.com/profiles/roger-patulny-94836">Roger Patulny</a>, Professor, Academy of Geography, Sociology and International Studies, <a href="https://theconversation.com/institutions/hong-kong-baptist-university-2801">Hong Kong Baptist University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/happy-wives-happy-social-lives-men-are-more-emotionally-disconnected-than-women-what-can-be-done-about-it-239194">original article</a>.

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"Happy wives, happy social lives?" Men are more emotionally disconnected than women – what can be done about it?