Dr. Davidson's Corner

Does Music Help Studying or Distract?

2012-02-27T11:35:00.002-08:00

Music and Studying....Mozart or Misfits?
_____________________________________________________________________

We have all heard that music has been researched to increase IQ and cognitive skills in general, particularly with developing fetus and children. How then does music play a role in performing cognitive tasks, studying or test-taking?

To answer this question, many studies have been conducted to determine if music is a help or a hindrance to the task of learning and performing thinking tasks, and what they have determined is that it depends.

First, we seem to have proven that for most people, music with words (whether it is music we like or don't particularly care about) does not help. Words in the music are distracting, even though listening to music we enjoy with words improves our mood and increases our cognitive arousal in general.

Second, it seems that music without words does help with concentration, but each individual has to determine which instrumental music works best for them. People appear to respond differently to music that is in a major key vs. a minor key, for example. So, it will involve some experimentation to see what works best for you.

Start by trying different types of instrumental music: Classical (Baroque music, in particular, which tends to be frequently in minor keys), Jazz, New Age, Devotional, etc. Then, try music with major or minor keys to see which tends to help you most. If you're not a musician and these terms "major" and "minor" are of no meaning to you, just ask me and I will help you to discern the difference by listening. After all, my first career is as a musician, and it is just a different "ear training" than being a psychologist. You don't have to be a musician to benefit from the many advantages that music can add to you life, however.

So, while Mozart may not make you a genius anymore, since you are fully grown up, it can help you with learning and retaining that learning, which we are never to old to do. Every time we learn something new, we exercise our brain, build more "muscle" there (called "dendrites") that prevent cognitive deterioration and dementia as we age. Enjoyable and good for us too! Happy listening!

Coping With The Holidays

2011-12-07T21:39:00.000-08:00

Holidays Got You Down?
There seems to be an expectation in our culture that the holiday season is always joyous and filled with family happiness. Once again, the season is upon us. For many people, though, the holidays can be a time where depression kicks into higher gear and the stress of gift-buying and gatherings creates less than good cheer.

According to the National Mental Health Association, reasons for feeling depressed around the holidays are numerous. They range from fatigue -- a result of all of the increased holiday activity -- to financial limitations and family tensions. Experts say one of the fastest routes to holiday depression is unrealistic expectations. In addition, it is the time of year when for us in the Northern Hemisphere, the sunlight dwindles to its shortest in our days, and the lack of sunlight can bring about a type of depression called Season Affective Disorder (SAD).

"People often hold on to what they remember as an ideal holiday from years gone by, and are unable to reproduce it," said Jill RachBeisel, M.D., director of community psychiatry at the University of Maryland Medical Center. "There are also expectations around the holidays that 'everything must be perfect', and perfection is, of course, rarely obtainable."

To reduce heightened expectations, Hinda Dubin, M.D., clinical assistant professor of psychiatry at the University of Maryland School of Medicine, suggests that people be honest with themselves about what they can do during the holiday season.

"Set realistic goals," said Dubin, who is also a psychiatrist at the University of Maryland Medical Center. "If your holiday plans require you to run around shopping and going to parties until you are exhausted, and staying up all night to wrap presents, your plans aren't very realistic. You need to pace yourself and get enough rest so that you won't be grouchy and testy."

Other factors that can contribute to feelings of sadness around the holidays are memories of deceased loved ones and strained family dynamics. For people from dysfunctional families, these include memories of abuse, neglect, deprivation and/or substance abuse in their families growing up.

"The holidays are associated with family and togetherness," said Rach Beisel, who is also an associate professor of psychiatry at the University of Maryland School of Medicine. "In today's world of high divorce rates and fragmented family units, stress is commonly experienced as family members attempt to find some compromise in defining shared time."

Creating family traditions is one way to bring family members closer together. This can be done very creatively and without needing to fulfill an expectation of traditional family togetherness. For instance, you might decide that you want to have a tradition with your friends rather than family.
Holiday Blues vs. Serious Depression

The holidays cause many people to feel anxious and depressed in a general sense, but for some, holiday tensions can lead to full-blown clinical depression.

According to the National Institute of Mental Health, about 19 million American adults suffer from depressive illnesses every year. Unfortunately, many people with clinical depression don't seek help, even though depression is a treatable condition.

Depression is not a condition that is necessarily caused by something. Often people will say, "Well, what are they depressed about?" Depression builds over a long period of time, and is generated by thoughts and beliefs about ourselves, the world, other people, or our future. Depression can be effectively treated by cognitive therapy (a psychologist working with you to figure out the thoughts and beliefs that you have and changing them), and, in some cases, with a combination of therapy and medication. Both cognitive therapy and medication are equally effective, in the research, in treating depression.
Symptoms of Depression

Below are a list of depressive symptoms compiled by the National Institute of Mental Health. NIMH experts suggest that you seek professional help if you experience five or more of these symptoms every day for two weeks. If you have recurring thoughts of death or suicide, you should get help immediately.

Persistent sad, anxious, or "empty" mood
Feelings of hopelessness, pessimism
Feelings of guilt, worthlessness, helplessness
Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
Decreased energy, fatigue, being "slowed down"
Difficulty concentrating, remembering, making decisions
Insomnia, early-morning awakening, or oversleeping
Appetite and/or weight loss or overeating and weight gain
Restlessness, irritability
Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

How to Cope

Don't let all of the pressures of shopping, coordinating social functions, negotiating family issues and missing lost loved ones overwhelm you this holiday season. There are a number of things you can do to keep stress, anxiety and depression at bay.

One of the best antidotes for the holiday blues is doing something for someone else.

"Volunteer your time this holiday season to help others who have less than you do," said Dubin. "Taking the focus off of yourself and putting it on others can really make you feel much better. Not only can you help other people, but doing so will add a lot more meaning to your holiday season."

Dubin offers these additional tips to help you banish the holiday blues:

Delegate. Don't try to do it all by yourself. People often want to help and to be involved. By breaking down tasks and doling them out to friends and family, everything becomes more manageable.

Spend Some Time Alone. Some people love the energy and exuberance of big holiday parties and activities. For others, all of it is very taxing. If you find yourself getting a little anxious, take a breather. Find a quiet spot to relax and recharge your batteries. Other people will be so caught up in what is going on that they probably won't even miss you.

Let Go of the Past. Don't be disappointed if your holidays aren't like they used to be. Life brings changes. Embrace the future, and don't dwell on the fact that the "good old days" are gone.

Don't Drink Too Much. It is easy to overindulge around the holidays, but excessive drinking will only make you feel more depressed.

Give Yourself a Break. Don't think in absolute terms. You aren't the best cook in the world, or the worst. You aren't super mom, or the most horrible mother in the world.

If despite your best efforts to remain upbeat this holiday season, you find yourself feeling down for a sustained period of time, get help. Don't try to "tough it out" alone. There are treatment options available to you that could make a significant difference in your outlook. We are here to help!

*Information courtesy of the University of Maryland web page

New Office Opening!

2011-11-26T15:44:00.000-08:00

I am pleased to announce the opening of a new branch office in historic downtown Ventura. The office will be located at the Ventura Executive Suites, 701 East Santa Clara Street, Suite #18 Ventura, CA 93001. I will be seeing clients there one day a week to start, and offering the services of my esteemed colleague, Dr. Harold Crespo-Ferrer, at least a day a week also. Dr. Crespo-Ferrer is an experienced forensic psychologist, and Qualified Medical Examiner (QME) for Workers Compensation evaluations.

Holistic Spring Cleaning

2011-04-04T18:08:00.000-07:00

Behold, my friends, the spring is come; the earth has gladly received the embraces of the sun, and we shall soon see the results of their love!
Sitting Bull

As we welcome in Spring and feel the changes in the air, smell the orange blossoms and notice the return of longer days of sunlight, we naturally look to "clean out" things. Usually, this means cleaning out the house, de-cluttering, and preparing for new things. If you are a gardener or a grower, it means getting new plantings done. But what about our emotional health? Can we "clear out" old, non-useful things from our spirits that we no longer need? Of course!

Spring Cleaning for the Mind

As we know, emotions come from the kinds and types of thoughts that we have. Many of our thoughts are ones that have been with us for a long time, even though they continue to make us distort what we experience and end up feeling lousy. Thoughts like, "I'm not good enough," or "the world is unsafe and hostile," lead a person toward depressed moods and anxiety. These thoughts become a routine and we are not really aware of how they influence us. One way to clean out these thoughts is to journal your thoughts when upset and challenge them to a test of reality. Is there proof for them? Another way to not accumulate more thoughts that are distorted is to turn the TV off more and instead interact with those around you, listen to music, or engage in your interests and hobbies. We know that music lifts everyone's spirits and music that we enjoy creates endorphins, our body's own "feel good" medicine.

Spring Cleaning for the Body

During the colder, rainy months in Southern California, we tend to stay indoors more, and do less physical exercise or activity. To "clean out" this sedentary Winter attitude, you need to get out in the sun (getting that Vitamin D), exercise by walking your favorite garden or beach path, walk while viewing the Carlsbad Flower Fields, or do your favorite yoga poses outdoors. As we get our bodies moving, the cobwebs clear and our bodies awaken! We know from research that regular exercise will create a chemical state in your body that fights infections (boosts your immunity), improves your sleep and prevents depression and anxiety. We live in Paradise, it is time we went out and experienced the things that we take for granted daily: our beaches, beautiful mountains, deserts full of wildflowers, botanical gardens...the list is very long!

Spring Cleaning for the Spirit

To "clean" your spirit, you must find the things that inspire you, the things that get your heart beating faster. For many people, that is nature. Just going outside, feeling the warmth of the sun on your face, breathing in the sea air, hearing the sounds, seeing the colors and feeling the change in the temperatures are inspiring all by themselves. Others like to hike, surf, skate, paraglide, or any variety of outdoor activities that get you in nature. For others, inspiration can come from religious affiliation (your church) and getting involved in the Spring activities and holidays that your church has. For others, it is art, music, or simply a routine of meditation and mindfulness exercises that clear away the old and breathe in the new all around us. It is your journey...you must find that which "recharges your battery" and energize your spirit. This energy will last throughout the season!

Some other ways to Spring Clean your Emotional Closet include:

*Getting rid of guilt that weighs you down
*Accepting things you cannot change or control
*Be your own "coach," by inspiring yourself with kind things you tell yourself, kind things that you do for yourself
*Do something you love, but do not over-schedule...simplify!
*Only take responsibility for that which is truly yours

Happy Spring!! May the seeds you plant this year blossom and bring the fruit to you at Summer's end!

Coping With Valentine's Day

2011-02-06T22:44:00.000-08:00

You might wonder at the title of this blog and ask, "Why does anyone need to 'cope' with Valentine's Day?" However, holidays such as this, that highlight an ideal or a fantasy that is supported by the culture in which we are embedded, can be very stressful indeed. If you are single, or recently experienced relationship loss, this "holiday" can amplify the feelings of sadness and alienation from others who do have romantic relationships.

I wanted to share with my clients and those who visit my website a wonderful article I found by a psychologist from my hometown of Camp Hill, Pennsylvania. Dr. Wallin addresses the psychological issues surrounding Valentine's Day and the historical basis for this holiday that seemed invented by greeting card, florists and candy manufacturers.

VALENTINE'S DAY: WHAT'S LOVE GOT TO DO WITH IT?

By Pauline Wallin, Ph.D. Author, "Taming Your Inner Brat: A Guide for Transforming Self-defeating Behavior"

The perfect card, the perfect gift, the perfect date . . . Isn't there enough pressure in relationships without having to live up to some romantic ideal on Valentine's Day?

This is not how the celebration of February 14 started out. Its origins stem from Pagan and Christian history. Back then there were feasts celebrating fertility, and later there was recognition of St. Valentine (whose actual existence is questioned by some experts) who secretly performed marriage ceremonies for soldiers when the emperor had forbidden it. But there were no TV commercials depicting models with perfect bodies and perfect teeth giving each other chocolates and back rubs. Valentine's Day back then was not a test of how good a lover you were.

Modern relationships are difficult enough without having to stage a major performance on a designated day. Men agonize over the greeting card racks, hoping that they can choose a card that is not too funny, not too mushy. And the gift: how will she interpret it? If I buy her chocolates will she think I want her to get fat? If I don't buy her chocolates will she think I assume she is fat? Is the gift too extravagant? Is it too impersonal? Are roses too predictable?

This is not what love is all about. Love is much more complex than flowers and chocolates. Social psychologists have been studying interpersonal attraction and love for almost four decades, and they still haven't figured it out completely. What is known, however, is that love relationships are multi-dimensional. Sexual attraction, or what some people call "chemistry" is only one ingredient of a love relationship, and often not even the most important one.

Distinctions have been made between passionate love and companionate love. Passionate love is an intense longing for the other person. It is accompanied by extreme feelings: ecstasy when things are going well, and despair when things are rocky. Passionate love is also characterized by physical sensations, such as rapid heartbeat and "butterflies" in the stomach.

Companionate love does not have the fire and the heat that passionate love does, but it can more than compensate in the form of closeness, trust and affection. Furthermore it lasts much longer than passionate love, which subsides relatively quickly.

Another way of defining love is in terms of three components: passion, commitment and intimacy. These interact with one another in various combinations, so that no two relationships are alike.

Long-term satisfaction in relationships does not depend on material wealth or success. Nor does it depend on physical attractiveness. A recent study of middle-aged college graduates indicated that good looking people, on average, were no more satisfied with their marriages or with their lives, than were plainer people.

So what does constitute long-term contentment in relationships? Psychologists have found that a feeling of equity is important. That is, the partners feel they are each getting about as much as they're giving. Not that they keep score, but over the long run things even out. This is similar to just being good friends to one another, supporting one another, laughing at each other's jokes even though you've heard them dozens of times. Another ingredient in long-term relationships is investment. This refers to material possessions, time and emotional investment. The greater the investment, the more likely the couple will stay together.

So what does all this have to do with Valentine's Day? If you wish, buy that card or those flowers, but keep in mind that this is not a maker or breaker of a relationship. Better yet, show your partner love and consideration on the other 364 days in the year. It will make a greater impact than doing so according to the calendar.

Source: Free Articles from ArticlesFactory.com

ABOUT THE AUTHOR

Pauline Wallin, Ph.D. is a psychologist in Camp Hill, PA, and author of "Taming Your Inner Brat: A Guide for Transforming Self-defeating
Behavior" (Beyond Words Publishing, 2001)
Visit http://www.innerbrat.com for more information, and subscribe to her free, monthly Inner Brat Newsletter.

Holidays Got You Down?

2010-12-06T13:42:00.000-08:00

There seems to be an expectation in our culture that the holiday season is always joyous and filled with family happiness. Once again, the season is upon us. For many people, though, the holidays can be a time where depression kicks into higher gear and the stress of gift-buying and gatherings creates less than good cheer.

According to the National Mental Health Association, reasons for feeling depressed around the holidays are numerous. They range from fatigue -- a result of all of the increased holiday activity -- to financial limitations and family tensions. Experts say one of the fastest routes to holiday depression is unrealistic expectations. In addition, it is the time of year when for us in the Northern Hemisphere, the sunlight dwindles to its shortest in our days, and the lack of sunlight can bring about a type of depression called Season Affective Disorder (SAD).

"People often hold on to what they remember as an ideal holiday from years gone by, and are unable to reproduce it," said Jill RachBeisel, M.D., director of community psychiatry at the University of Maryland Medical Center. "There are also expectations around the holidays that 'everything must be perfect', and perfection is, of course, rarely obtainable."

To reduce heightened expectations, Hinda Dubin, M.D., clinical assistant professor of psychiatry at the University of Maryland School of Medicine, suggests that people be honest with themselves about what they can do during the holiday season.

"Set realistic goals," said Dubin, who is also a psychiatrist at the University of Maryland Medical Center. "If your holiday plans require you to run around shopping and going to parties until you are exhausted, and staying up all night to wrap presents, your plans aren't very realistic. You need to pace yourself and get enough rest so that you won't be grouchy and testy."

Other factors that can contribute to feelings of sadness around the holidays are memories of deceased loved ones and strained family dynamics. For people from dysfunctional families, these include memories of abuse, neglect, deprivation and/or substance abuse in their families growing up.

"The holidays are associated with family and togetherness," said Rach Beisel, who is also an associate professor of psychiatry at the University of Maryland School of Medicine. "In today's world of high divorce rates and fragmented family units, stress is commonly experienced as family members attempt to find some compromise in defining shared time."

Creating family traditions is one way to bring family members closer together. This can be done very creatively and without needing to fulfill an expectation of traditional family togetherness. For instance, you might decide that you want to have a tradition with your friends rather than family.

Holiday Blues vs. Serious Depression

The holidays cause many people to feel anxious and depressed in a general sense, but for some, holiday tensions can lead to full-blown clinical depression.

According to the National Institute of Mental Health, about 19 million American adults suffer from depressive illnesses every year. Unfortunately, many people with clinical depression don't seek help, even though depression is a treatable condition.

Depression is not a condition that is necessarily caused by something. Often people will say, "Well, what are they depressed about?" Depression builds over a long period of time, and is generated by thoughts and beliefs about ourselves, the world, other people, or our future. Depression can be effectively treated by cognitive therapy (a psychologist working with you to figure out the thoughts and beliefs that you have and changing them), and, in some cases, with a combination of therapy and medication. Both cognitive therapy and medication are equally effective, in the research, in treating depression.

Symptoms of Depression

Below are a list of depressive symptoms compiled by the National Institute of Mental Health. NIMH experts suggest that you seek professional help if you experience five or more of these symptoms every day for two weeks. If you have recurring thoughts of death or suicide, you should get help immediately.

Persistent sad, anxious, or "empty" mood
Feelings of hopelessness, pessimism
Feelings of guilt, worthlessness, helplessness
Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
Decreased energy, fatigue, being "slowed down"
Difficulty concentrating, remembering, making decisions
Insomnia, early-morning awakening, or oversleeping
Appetite and/or weight loss or overeating and weight gain
Restlessness, irritability
Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

How to Cope

Don't let all of the pressures of shopping, coordinating social functions, negotiating family issues and missing lost loved ones overwhelm you this holiday season. There are a number of things you can do to keep stress, anxiety and depression at bay.

One of the best antidotes for the holiday blues is doing something for someone else.

"Volunteer your time this holiday season to help others who have less than you do," said Dubin. "Taking the focus off of yourself and putting it on others can really make you feel much better. Not only can you help other people, but doing so will add a lot more meaning to your holiday season."

Dubin offers these additional tips to help you banish the holiday blues:

Delegate. Don't try to do it all by yourself. People often want to help and to be involved. By breaking down tasks and doling them out to friends and family, everything becomes more manageable.

Spend Some Time Alone. Some people love the energy and exuberance of big holiday parties and activities. For others, all of it is very taxing. If you find yourself getting a little anxious, take a breather. Find a quiet spot to relax and recharge your batteries. Other people will be so caught up in what is going on that they probably won't even miss you.

Let Go of the Past. Don't be disappointed if your holidays aren't like they used to be. Life brings changes. Embrace the future, and don't dwell on the fact that the "good old days" are gone.

Don't Drink Too Much. It is easy to overindulge around the holidays, but excessive drinking will only make you feel more depressed.

Give Yourself a Break. Don't think in absolute terms. You aren't the best cook in the world, or the worst. You aren't super mom, or the most horrible mother in the world.

If despite your best efforts to remain upbeat this holiday season, you find yourself feeling down for a sustained period of time, get help. Don't try to "tough it out" alone. There are treatment options available to you that could make a significant difference in your outlook. We are here to help!

*Information courtesy of the University of Maryland web page