Experts Matter. Find Yours.
Connect for media, speaking, professional opportunities & more.
Don’t Neglect Spiritual, Mental Health During this Time of Health Crisis, Baylor Expert Says
In a difficult and ever-changing time of crisis surrounding the spread of coronavirus, the basic needs of health and safety come first. But as these basic physiological needs are met, the more advanced care for spiritual and mental health can remain overlooked or ignored altogether. Baylor University’s Holly Oxhandler, Ph.D., LMSW., associate dean for research and faculty development and assistant professor the Diana R. Garland School of Social Work, is an expert on mental health, primarily anxiety and depression, as well as religion and spirituality in clinical practice. In this Q&A, she shares tips and resources to help unhook from the baser instincts of fear and anxiety, even momentarily, to monitor and care for spiritual and mental health needs. Q: During a crisis, why do spiritual and mental health needs tend to be overlooked or ignored? A: In the midst of a crisis, our natural reaction is to go into a fight-or-flight response to the situation. Our most basic needs must be met, such as finding a sense of safety, and our bodies are doing what they were designed to do: to protect us. For example, if we were to encounter a bear on a hiking trail, our sympathetic nervous system would be activated to meet the basic need of keeping us safe. Our spiritual and mental health are not primary needs in that moment of crisis. If we were to run from that bear and reach safety, our emotions would eventually become regulated, our breathing would become normal, and we could return to a generally balanced way of being that allows for attention to our spiritual and mental health. However, we are in a prolonged moment of crisis surrounded by uncertainty, constantly evolving news updates and daily threats to our and loved ones’ safety regarding our health, finances and sense of normalcy. In this state of constant stress, it can be really hard to unhook from the fight-or-flight response and remember to tend to our spiritual and mental health. Q: How can people tend to their spiritual health during this time of crisis? A: In this moment, most of us are being forced to be still and/or surrender the illusion of control in ways we have never faced before. In this stillness, our spiritual practices can help remind us of a divine Love that is with us through each moment, but we must intentionally set time aside to practice them. Plus, many research studies have shown healthy, positive spiritual practices have the potential to support our mental and physical health. One thing that’s very important, especially in the midst of this crisis, is that we do not spiritually bypass what’s happening. It may be tempting to want to jump to hope and ignore the pain, but to the best of our ability, our faith traditions teach us we must sit with and feel the grief rooted in the overwhelming change and loss we and our neighbors are facing. As Fr. Richard Rohr says, “If we do not transform the pain, we will most assuredly transmit it – usually to those closest to us.” We must be with the fear and uncertainty, grieve the loss of life as we knew it a few weeks ago, pray the psalms of lament, and feel the freedom to wrestle with and/or cry out to God in ways we read about others doing so in our sacred texts. The important thing is that each of us engages in something tied to our faith, regardless of what we believe in, and to be consistent in the practice, continually learning to surrender that sense of control we’re all finding ourselves learning to do right now. Spiritual Health Tips Prayer Reading our sacred text Meditation Centering prayer (my personal favorite, which teaches us silence, solitude and stillness) Breath prayers (here are some examples) Engaging in creativity (music, dance, art) as an act of worship Practicing gratitude Seeking beauty in the mundane Yoga Journaling Especially in this time of increased isolation, I would recommend inviting others into these practices for a sense of solidarity and community, including those within our home or via social media, video conferencing or by phone. Q: How can people tend to their mental health needs? A: The first practice I would recommend is to pause and breathe deep for 4-5 seconds, noticing your belly rise instead of your chest, and breathe out for 6-7 seconds. The second would be grounding. When our brain is flooded with information and emotion, it is hard to stay present. In grounding, we take a deep breath and ask ourselves five questions to return to the present moment: What do I smell right now? What do I taste? What do I see in front of me? What can I touch and feel the surface of? What do I hear? A third recommendation would be to get outside as often as you can and, ideally, into some sunlight. I would also recommend the practice of tuning into our bodies. For many of us, it can be difficult to pay attention to what our bodies are trying to tell us, in the same way our thoughts and emotions communicate with us. Especially now, pay attention to the tension in your neck, the overall exhaustion, the pain in your arm muscles, the tightness in your chest, or any other experiences you notice by tuning in. Your body may be trying to tell you to spend less time watching the news (maybe cut back to 1-2 times a day), to take a nap or to move it and exercise. Last, and perhaps most importantly, do not hesitate to reach out for help if you are noticing changes in your appetite, sleep, mood, thoughts or feelings. Stay in communication with loved ones but just as you would seek a medical doctor for a broken arm, seek a therapist when you notice changes in your mental health. Many therapists are quickly adapting to telehealth services in this moment to meet growing demands and social distancing expectations. Some sites for finding a therapist include Psychology Today or HelpPRO, and if you or a loved one are deeply struggling, please reach out to the National Suicide Hotline or call 800-273-TALK (8255). Reaching out for help with your mental health is a sign of courage, not weakness. Q: During this time of crisis, what populations do you feel are most vulnerable to mental or spiritual health decline? A: Honestly, I think every single one of us are vulnerable to mental and spiritual health decline during this moment for varying reasons. As mentioned before, these parts of us are easily brushed aside when we’re most focused on ensuring our basic needs of safety and security are met. Still, there are a few groups I’m especially sensitive to. The first are the helpers on the front line facing far more need than resources, time or energy to meet those needs. These include our health care providers, social workers, therapists, grocery and restaurant employees, teachers, parents, nonprofit organizations, faith leaders, volunteers, community leaders, pharmacists, lab technicians, scientists and more. These helpers are at such high risk of burnout and my hope is that, to the best of their ability, they are caring for themselves holistically in order to care for others well. I’m also sensitive to a few other groups who are vulnerable to mental and spiritual health decline. First, older adults are the most religious cohort and are already at risk for depression and isolation even without a crisis, so I worry for them in light of the necessary social distancing. Second, in light of added pressures, those with various mental illnesses must continue to care for themselves via the medication or therapy they need. Third, I’m sensitive to those who are recovering from a substance or behavioral addiction and are now surrounded by overwhelming stressors that put them at a higher risk of relapse. Thankfully, recovery groups are now moving online and I would encourage those in recovery or remain plugged into a group. Q: Many people are unable to access a doctor or professional therapist to get help. What are some resources for those that may need free or low-cost options? A: There are a number of websites that can help individuals find a professional mental health care provider, such as a licensed clinical social worker, psychologist, counselor or marriage and family therapist. I mentioned Psychology Today, HelpPRO, and the Suicide Prevention Hotline above, but there are others. Better Help and Talk Space are two growing online therapy sites and Low Cost Help elevates providers with affordable rates. I also host a weekly podcast, CXMH: Christianity and Mental Health, which has a ton of episodes on various topics related to this intersection, including a recent one specifically on COVID-19. You can also contact your insurance provider to see who is in network or, if you do have a primary care provider, see if they have any recommendations. Your local faith communities may also have a list of mental health care providers to consider. There are also many organizations committed to providing resources, including the Substance Abuse & Mental Health Services Administration, National Alliance on Mental Illness, and the National Institute on Mental Health. Q: How can neighbors help neighbors and individuals help individuals outside of the professional or therapy setting? A: I really want to emphasize that, especially in this moment, we must practice extending grace, being still and holistically caring for ourselves so that we can care for others well. We can do our part to serve those who are serving others, even if that means practicing social distancing and stillness, while tending to our spiritual and mental health. Discerning what is ours to do in this moment to offer help, healing, hope and love to our neighbors as well as ourselves, and to help protect our helpers from burning out, will be critical in the days and weeks ahead. As Chris and Phileena Heuertz shared in their prayer, A Call to Solidarity During COVID-19: “You’re not alone. We’re in this together. We’ll do everything we can to help.” ABOUT BAYLOR UNIVERSITY Baylor University is a private Christian University and a nationally ranked research institution. The University provides a vibrant campus community for more than 18,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 90 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. ABOUT THE DIANA R. GARLAND SCHOOL OF SOCIAL WORK AT BAYLOR UNIVERSITY Baylor University’s Diana R. Garland School of Social Work is home to one of the leading graduate social work programs in the nation with a research agenda focused on the integration of faith and practice. Upholding its mission of preparing social workers in a Christian context for worldwide service and leadership, the School offers a baccalaureate degree (B.S.W.); a Master of Social Work (M.S.W.) degree available on the Waco or Houston campuses or online; three joint-degree options, M.S.W./M.B.A., M.S.W./M.Div. and M.S.W./M.T.S., through a partnership with Baylor’s Hankamer School of Business and George W. Truett Theological Seminary; and an online Ph.D. program. Visit www.baylor.edu/social_work to learn more.
Will e-cigarettes and vaping be the next addictions epidemic to sweep across America?
In a recent op-ed, David T. Courtwright, Ph.D., an author and addiction specialist opined that there’s a market to getting people hooked on substances and that e-cigarettes are the next big problem facing America. "I had just finished a new book on addiction when the vaping crisis erupted. The gist of the book is that that globalization, industrialization, mass marketing, digitization, and social media have turned the ancient human preoccupation with disreputable, potentially addictive pleasures into lucrative, commercially normal enterprises. Bad habits have been McDonaldized. Vaping couldn’t have been a more perfect example of this. I call those who help make bad habits routine “limbic capitalists,” a reference to their products’ neural common denominator. Whether they sell junk food, porn, slots, computer games, alcohol, or drugs, they target the limbic system, the brain networks responsible for pleasure, motivation, long-term memory, and other survival functions linked to emotions. Biological evolution shaped the limbic system, which is indispensable for life and reproduction. But cultural evolution and technological change created a trapdoor. The same neural pathways can be exploited — lethally — by entrepreneurs of brain-rewarding products that foster excessive consumption and addictive behavior." October 28, 2019 – STAT There has been growing concern, awareness and news coverage about e-cigarettes and the dangers they present. As well, industry spin-doctors and public health advocates have been in overdrive trying to convince politicians about the pros and cons of legislation and regulation for these products. Are you a journalist covering this emerging issue? Then let the experts from Cedarville help with your coverage. Dr. Marc Sweeney is an expert specializing in drug abuse, prescription drug abuse, Opioid addiction, medical marijuana & related issues. Justin Cole is an expert in clinical pharmacy, Pharmacogenomics, and the pharmacy industry. Both experts are available to speak to media regarding this issue – simply click on either gentlemen’s icon to arrange an interview.
Facebook Buys Startup Building Neural Monitoring Armband
Facebook has talked a lot about working on a non-invasive brain input device that can make things like text entry possible just by thinking. So far, most of the company’s progress on that project appears to be taking the form of university research that they’ve funded. With this acquisition, the company appears to be working more closely with technology that could one day be productized. Circuit Seed for continuous analog signal processing and Corelogika for discrete digital logic could greatly enhance the success of commercialization of Armband. These are building blocks to build low power high performance circuits that result in products that are smaller, very low power consumption, increased sensitivity and accuracy and they are insensitive to process variation and temperature that are challenges for other devices. Since they use standard CMOS digital processes with no extensions, the designs are less complex, fewer bill of materials resulting in lower cost, higher yields and better margins. For more information, please contact: Lesley Gent Director Client Relations, InventionShare™ lgent@InventionShare.com (613) 225-7236, Ext 131 Or visit our website at www.CircuitSeed.com
Learn the facts – and falsehoods -- about ‘curing’ cancer
When it comes to cancer awareness, any news, promotion and exposure is good news. The goal of those on the frontlines of the battle against this disease is to inform the public, every message encouraging healthier living, prevention methods and hopefully, inspiring more people to support cancer research. Doctors can successfully treat cancer. However, there is no cure. Just this month, as the political rhetoric continues ramping up for the 2020 election, former Vice President Joe Biden used cancer as a platform. "A lot of you understand what loss is and when loss occurs, you know that people come up to you and tell you 'I understand' if you lose a husband, a wife, a son, a daughter, a family member," he said. "That's why I've worked so hard in my career to make sure that — I promise you if I'm elected president, you're going to see the single most important thing that changes America, we're gonna cure cancer." – USA Today, June 12 For Biden, cancer is an issue that is close to him. He lost his son to brain cancer in 2015. He’s passionate and deeply invested in those who have also lost a loved one to the disease. But his messaging was not accurate. If you are covering cancer research, prevention and the quest for the best possible outcomes for those diagnosed and being treated for the disease, the Georgia Cancer Center at Augusta University has experts who can help with your stories. Dr. Daniel Albo is able to discuss the fact that yes, there are highly successful treatments for a variety of different cancers. But, there is no “single bullet” that will cure every kind of cancer there is. This is the mistake Biden made during his speech. For some cancer patients, it’s about working with their doctor to find ways to manage their disease during the entirety of their life, similar to high blood pressure, diabetes, etc. To find new treatment options and therapies for all kinds of cancer, it will take investment from multiple levels of government. But money is not all that is needed. It will take basic science researchers working with clinicians to make new “bench-to-bedside” treatment discoveries. Also, public health and prevention, as well as improving access to health care, are essential to ending the burden cancer puts on patients, their family and their friends. Dr. Albo serves as Chair in the Department of Surgery for the Medical College of Georgia, the Surgeon-in-Chief for Augusta University Health System and associate director of surgical services for the Georgia Cancer Center. He is available to speak with media – simply click on his icon to arrange an interview.
Turning disability into accessibility
As communities grow and modernize – are we making the proper accommodations for those with disabilities to live a fulfilling, productive, and independent life? It’s a popular topic and one that we are now seeing being advocated more in many areas of everyday life. Accessibility laws and expectations are now ensuring that all aspects of education, business, transit, and health care are made available to everyone. The concept is sound – but how are we as a community developing reasonable accommodations and community resources that allow all people to participate in the community and successfully live their life? Often, it’s not a matter of intentional exclusion, rather the issue simply hasn’t been considered and no plan exists. And there are costs to not having a plan in place. Not addressing these “social determinants of health” (housing, transportation, etc.) affect healthcare outcomes and raise costs of hospitals, social services, and health care. Addressing these issues and improving accessibility may actually increase societal health, decrease long-term societal healthcare costs, and bolster the tax base. But as we move forward there are a lot of questions in the community about how to approach accessibility: What mechanisms are in place to gather input on needs, identify barriers, and consider requests for accommodation? What types of accessibility needs exist of the people who will use different community settings? (Physical, cognitive, sensory, emotional, developmental, etc.)? What types of accessibility barriers exist (architectural, environmental, attitudinal, financial, transportation, etc.)? How much do different accommodations cost? How can community settings partner with people with disabilities and/or health and human service providers? What specific ways can accessibility improve societal health? And that’s where the experts from CARF can help. Christine M. MacDonell is the Managing Director of Medical Rehabilitation and International Aging Services/Medical Rehabilitation at CARF International. She can address the issue of accessibility as it relates to people who have experienced brain injury, stroke, cancer, amputation, and spinal cord injury. Christine is available to speak with media regarding this topic – simply click on her icon to arrange an interview.
Declaring a New Year's Resolution for 2019? Baylor Experts Can Help
WACO, Texas (Dec. 17, 2018) – As 2019 approaches, many Americans are considering ways to improve themselves via New Year’s resolutions. Whether it’s personal, like losing weight or clearing clutter, or it’s professional, such as being a better manager or breaking away from smartphones, the options are wide-ranging. Here is a listing of Baylor University research that might help advise those seeking positive change in the coming year. First and Foremost, Resolve not to Over-resolve Only 10 to 20 percent of people keep their resolutions, says Sara Dolan, Ph.D., associate professor and graduate program director of clinical psychology. She advises setting “bite-sized goals instead of a massive behavior change.” Rather than giving up sugar completely or going all out at the gym, she advises achieving small successes before moving on. Ask Yourself: “Do I really want to work from home?” Many U.S. employees believe working from home – or at least away from the office – can bring freedom and stress-free job satisfaction. A 2018 Baylor University study says, “Not so fast.” The research, led by Sara Perry, Ph.D., assistant professor of management in Baylor University’s Hankamer School of Business, found that: Autonomy is critical to protecting remote employees’ well-being and helping them avoid strain. Employees reporting high levels of autonomy and emotional stability appear to be the most able to thrive in remote-work positions. Employees reporting high levels of job autonomy with lower levels of emotional stability appear to be more susceptible to strain. “Any organization, regardless of the extent to which people work remotely, needs to consider well-being of their employees as they implement more flexible working practices,” the researchers wrote. Read more here. Save Money by being a Better Negotiator In today’s retail climate, where stores struggle to keep up with online competition and customers can compare prices with the ease of their smartphones, the price tag is just a starting point for negotiations, said negotiation expert Emily Hunter, Ph.D., associate professor of management in Baylor’s Hankamer School of Business. “No longer do you need to pay sticker price for everything you buy. The customer is now empowered to have a say in pricing, and even hourly retail workers are often empowered to give price discounts when requested,” Hunter said. Hunter said negotiations – whether in a retail setting or in the workplace – require confidence. “Many people are hesitant to negotiate because they don’t know how or they are worried about the other person’s reaction (Will they think I’m greedy?),” she said. “But practice can increase your confidence in your ability to negotiate. Rejection is less common than you fear, and retail stores especially are often willing to work with you.” She offered the following tips to increase the chances of greater deals at the check-out counter. Resolving to Be More Generous in the New Year Many Americans already have enough “stuff,” and the gift-giving season sometimes adds to that collection of things we really don’t need. Instead of always receiving, how can we resolve to be more generous in the New Year? “Whatever our station, however much money or resources we have, we all have something to share and something to give,” says Andy Hogue, Ph.D., senior lecturer in Baylor’s Honors College who teaches a course on philanthropy and the public good. “I like the idea of thinking in terms of a New Year’s resolution, sort of resolving to be more generous and helping people to think in those ways.” Hogue offers individuals and families four ways to develop a spirit of generosity in the New Year. Home Cooking Saves Money, Encourages Better Diet The more home-prepared foods used, the less risk there is of eating too many calories and fat calories, says Baylor University nutrition expert Janelle Walter, Ph.D., professor of family and consumer sciences and Nutrition Sciences Program coordinator. Home cooking also saves money and allows for more fruits, vegetables and dairy products — which often are missing when pre-prepared products are used — as well as less fat, sugar and salt. Some tips for prepping at home are making a precise list, lining up recipes and lists of ingredients, shopping when you aren’t hungry and preparing five main dishes at a time to see you through a few days. Involve your family in choosing foods, shopping and preparing foods, Walter says. Many simple and quick recipes are on online sites, she said, referencing these from Southern Living. Consider a New Approach to Dieting Meredith David, Ph.D., assistant professor of marketing in Baylor’s Hankamer School of Business, researched successful dieters and how they were different from others. Her research results have received national attention. “Our research shows that instead of creating rules to avoid one’s favorite treats, dieters should focus on eating healthy foods that they enjoy,” David said. “Dieters who restrict themselves from consuming the foods they love most may be setting themselves up for failure. Instead, they may be better off by allowing occasional ‘treats’ and focusing attention on healthy foods that they enjoy and making it a point to include those tasty but healthy foods in their diet.” Read the full article. Be Humble and Helpful In hard times, you know how much a helping hand means — and how humbling those times can be. So it might be good to resolve to look for opportunities to assist in 2019, while remembering not to pat yourself on the back for doing so. A decision to help someone else is influenced by time pressure, number of bystanders, empathy or a person's own distress — but that’s not all, says Baylor researcher Wade Rowatt, Ph.D., professor of psychology and neuroscience. “While several factors influence whether people will volunteer to help, it appears that humble people, on average, are more helpful than individuals who are egotistical or conceited.” Cultivate Patience — and Better Mental Health People who are more patient toward others also tend to be more hopeful, grateful and satisfied with life, says Sara Schnitker, Ph.D., associate professor of psychology and neuroscience. And there is more than one type of patience, including interpersonal patience — dealing with annoying people without losing your cool; handling life hardships — such as illness or unemployment — without frustration or despair; and coping with such daily hassles as traffic jams, computer woes and long lines. In her research, Schnitker invited undergraduates to two weeks of patience training, where they learned to identify feelings and their triggers, regulate their emotions, empathize and meditate. If you want to build your own patience, she recommends following three steps: identify, imagine and sync. First, take a moment to slow down an identify how you are feeling and why you might be feeling that way. Second, try to imagine or reappraise the situation from a different perspective or in a new way that helps you to be calm. Finally, sync with your purpose. Try to connect how what you are doing or enduring helps you pursue larger goals or your life purpose. When Ailing, Talk to A Doctor Instead of Searching the Internet for Answers Rather than heading to the doctor — or even the medicine cabinet — some people turn first to the Internet when they are ailing , according to a Baylor University researcher. Especially for folks who have trouble handling uncertainty, "cyberchondria" — the online counterpart to hypochondria — worsens as they seek answers, says Thomas Fergus, Ph.D., an associate professor of psychology and neuroscience in Baylor's College of Arts & Sciences. “They may become more anxious. And the more they search, the more they consider the possibilities,” he says. Doubts about health also can trigger worries about medical bills, disability and job loss, he said. And that can lead to a Catch-22 of more Googling (sometimes of questionable sources). Rather than giving in to cyberchondria, resolve to call your doctor — and take what you read with a grain of salt. In Conflicts with your Significant Other, Relinquish Power During spats with your spouse or significant other, the most common thing people want is not an apology, but a willingness to relinquish power, says Keith Sanford, Ph.D., professor of psychology and neuroscience in Baylor University's College of Arts & Sciences. That comes in many forms, among them giving a partner more independence, admitting faults, showing respect and being willing to compromise. Following closely behind the desire for shared control was the wish for the partner to show more of an investment in the relationship by such ways as sharing intimate thoughts or feelings, listening and sharing chores and activities, Sanford said. Sleep Better in the New Year Writing a “to-do” list at bedtime may aid in falling asleep, according to a Baylor University study by Michael K. Scullin, Ph.D., director of Baylor’s Sleep Neuroscience and Cognition Laboratory and assistant professor of psychology and neuroscience. Scullin's 2018 research compared sleep patterns of participants who took five minutes to write down upcoming duties versus participants who chronicled completed activities. Scullin suggests that writing a list may allow the brain to “offload” them instead of cycling through them repeatedly. Other hints: Use the bed for sleep rather than studying or entertainment; keep a regular sleep schedule; avoid electronics near bedtime; don’t take long day naps; and stay away from stimulants at least six hours before bedtime. Clear Out Clutter Without Getting Frazzled “Don’t try to organize the entire house in one weekend,” said Elise King, assistant professor in the department of family and consumer sciences. “You are much more likely to complete a task, especially one that you’ve probably been avoiding, if you break it into small goals. Don’t try to clean out an entire room over a weekend; instead, focus on the desk one week, the closet the next, and so forth.” Finally, involve your family, strive to make organization a routine — and reward yourself for your efforts. Break Away from the Smartphone Baylor marketing researchers James Roberts and Meredith David, Ph.D. have conducted numerous studies on the effects of smartphone technology on relationships. Their studies on “phubbing” – phone snubbing – have garnered national and international interest, given the pervasiveness of smartphone technology and its impact on relationships. Their studies have found: Bosses Who “Phone Snub” Their Employees Risk Losing Trust and Engagement “Phubbing” can damage romantic relationships and lead to higher levels of depression People who are phone snubbed by others are, themselves, often turning to their smartphones and social media to find acceptance “Although the stated purpose of technology like smartphones is to help us connect with others, in this particular instance, it does not,” David said. “Ironically, the very technology that was designed to bring humans closer together has isolated us from these very same people.”
Better Sleep - Not 'All-Nighters' - Helps Students on Final Exams
Students given extra points if they met “The 8-hour Challenge” — averaging eight hours of sleep for five nights during final exams week — did better than those who snubbed (or flubbed) the incentive, according to Baylor University research. “Better sleep helped rather than harmed final exam performance, which is contrary to most college students’ perceptions that they have to sacrifice either studying or sleeping. And you don’t have to be an ‘A’ student or have detailed education on sleep for this to work,” said Michael Scullin, Ph.D., , director of Baylor’s Sleep Neuroscience and Cognition Laboratory and assistant professor of psychology and neuroscience in Baylor’s College of Arts & Sciences. While students who successfully met the sleep challenge received extra points for the “mini-incentive,” the additional credit was not included in the analysis of how well they performed on the finals, emphasized Elise King, assistant professor of interior design in Baylor’s Robbins College of Health and Human Sciences. “They didn’t just perform well because they received extra points,” she said. “Students know that sacrificing sleep to complete school work is not a healthy choice, but they assume they don't have a choice, often remarking that there aren't enough hours in the day for coursework, extracurriculars, jobs, etc. “This removes that excuse.” Research participants included undergraduate interior design students and students in upper-level psychology and neuroscience classes. While the psychology classes emphasized education about sleep, the interior design students did not receive any formal training in sleep. Those who opted to take the challenge wore wristband sleep-monitoring devices for five days to ensure accurate study results. “The students didn’t need the extra credit to perform better, and they weren’t really better students from the get-go,” Scullin said. “If you statistically correct for whether a student was an A, B, C, or D student before their final exam, sleeping 8 hours was associated with a four-point grade boost — even prior to applying extra credit.” The collaborative interior design study — “The 8-Hour Challenge: Incentivizing Sleep During End-of-Term Assessments” — was published in the Journal of Interior Design. Scullin’s study of psychology students — “The 8-Hour Sleep Challenge During Final Exams Week” — was published in Teaching of Psychology. Poor sleep is common during finals as students cut back on sleep, deal with more stress, use more caffeine and are exposed to more bright light, all of which may disrupt sleep. Fewer than 10 percent of undergraduates maintain the recommended average of 8 hours a night or even the recommended minimum of 7 hours, previous research shows. But with incentives, “we can potentially completely reverse the proportion of students meeting minimum sleep recommendations — 7 hours a night — from fewer than 15 percent up to 90 percent,” Scullin said. “Half of students can even meet optimal sleep recommendations of 8 to 9 hours.” Here are the findings of the two studies: PSYCHOLOGY STUDENTS In the study of psychology students, 34 students in two undergraduate courses could earn extra credit if they averaged 8 hours of sleep during final exams week or at least improved upon their sleep from earlier in the semester. The 24 who opted to take the challenge averaged 8.5 hours of sleep, with 17 meeting the goal. On the final exam, students who slept more than 8 hours nightly performed better than those who opted out or slept less than 7.9 hours. The incentive was 8 points — the equivalent of 1 percent on a student’s overall class grade. “It’s worth noting that one student who had a D-plus grade before the final but slept more than 8 hours a week during finals week, remarked that it was the ‘first time my brain worked while taking an exam,’” Scullin said. INTERIOR DESIGN STUDENTS In the interior design study challenge, students earned credit if they averaged 8 or more hours a night but received no grade change if they averaged 7 to 7.9 hours a night. Of the 27 students enrolled in the program, 22 attempted the challenge. Compared with a group of 22 students who did not try for the extra points, very few (9 percent) averaged 8 hours or even 7 hours (14 percent). The 8‐hour challenge increased the percentage of 8‐ and 7‐hour sleepers to 59 percent and 86 percent respectively. Students who took part in the challenge slept an average of 98 minutes more per night compared to students who were not offered the incentive but were monitored. “Critically, the additional sleep did not come at a cost to project performance,” King said. “Students who showed more consistent sleep performed better than those who had less consistent sleep. And students who achieved the challenge performed as well as or better than those who did not take the challenge." In a study of sleep and creativity done in 2017, King and Scullin found that interior design students with highly variable sleep habits — cycling between “all-nighters” and “catch-up” nights — had decreased cognition in attention and creativity, especially with major projects. Design students customarily complete finals projects rather than final exams. “Whether or not they ‘pull an all-nighter,’ when students cut their sleep, the effects are obvious,” King said. “They have trouble paying attention during class, and they aren't as productive during studio time.” She noted that there is a cultural acceptability — at least in design professions — related to sleep deprivation, in part because of the notion of the "tortured artist" who finds inspiration in the wee hours. “Some fields might find it unprofessional, but for many years, in design, sacrificing sleep was viewed as a rite of passage. That's something we're trying to change,” King said. “Even during stressful deadline weeks, students can maintain healthy sleep habits.” “To be successful at the challenge, students need to manage their time better during the day. Getting more sleep at night then allows them to be more efficient the next day,” Scullin said. “By training students in their first year of college, if not earlier, that they can sleep well during finals week without sacrificing performance, we may help to resolve the ‘global sleep epidemic’ that plagues students in America and abroad.” *Co-researcher on the interior design sleep study was Christine Mobley, Ph.D., lecturer at the University of Kentucky.
On average, you will spend about a third of your life sleeping or attempting to sleep. For many, this means more than 25 years of your life will be spent in bed. Given this startling proportion, wouldn’t you like to know more about what helps, hinders and happens while you are asleep? Michael K. Scullin, Ph.D., director of the Sleep Neuroscience and Cognition Laboratory at Baylor University, spends the majority of his time researching and teaching about such topics. “One reason I am passionate about studying sleep is because you can't really introspect too much about it, as with nearly everything else in psychology,” Scullin said. “With sleep, you're unconscious at the time you are doing it. Sure, you can wake up and say ‘Oh, how did I sleep last night?’ but when you're actually engaging in the sleeping process, you can't do that. As a result, sleeping becomes an enigma. When you have the right equipment, you can begin to design experiments to figure out what exactly the brain is doing when we sleep and why is it important.” Below, Scullin addresses several common beliefs about sleep and the science that proves or disproves them. MYTH: If you die in a dream, then you die in real life. For a time, a rumor circled around that one’s brain cannot handle the mental strain of dying in a dream, and if you die in a dream, you will die. “That's just not substantiated because people report dying in their dreams, and they report it while they're still alive,” Scullin said. “Your brain can actually handle a lot, and there’s one theory that says nightmares are a functional adaptation to help us survive. It is potentially really functional for your brain to have those stressors in its offline state to help prepare you for situations. A lot of people think that nightmares are bad, and yes, they can be a clinical problem. But when they aren’t to that level, they can help us prepare for stressful situations.” FACT: Snoring is a sign of disease. Sleep apnea and snoring are linked, although not with a 1:1 ratio; some people snore without sleep apnea, but snoring is the biggest risk-factor of sleep apnea, Scullin said. Snoring is caused by an obstruction to one’s breathing pathways. In many cases, individuals who snore wake up gasping for air. That’s an observed sleep apnea, said Scullin. If someone is observing those things, he recommends visiting a clinical sleep physician. “What if you stopped breathing every few minutes while you were awake during the day?” asked Scullin. “Would you be okay with that? Not only are you not getting enough oxygen to regions of your body, but it puts a lot of stress on your heart. Untreated sleep apnea traumatically increases your risk for heart problems and heart disease. The great thing is, however, if you get treatment, those risk factors all drop down to normal.” FACT: If you cannot fall asleep in 20 minutes, you should get out of bed. Seems contradictory, right? In fact, research shows that getting out of bed can improve your ability to fall asleep. Why? “If you’re lying in bed and can’t fall asleep, you are forming a negative association between your bed and sleep,” Scullin said. “The solution is getting out of bed and going to do something boring without the lights on. Then when you feel sleepy, go back to bed. This way, you only associate your bed with the feeling of sleepiness.” MYTH: After a night of great “recovery sleep,” you fully restore damage from pulling an all-nighter. “A really interesting neuroimaging study has been able to show that that sleep deprivation significantly impairs the frontal lobes ability to function,” Scullin said. “Your frontal lobe is responsible for memory, decision-making, paying attention and more. The study took individuals who had pulled an all-nighter and then allowed them to get a full night of recovery sleep. When they put them back into the scanner, scientists found that the frontal lobe only partly recovered.” Most people skip on sleep during weekday nights and then oversleep on the weekend, but this throws off your circadian rhythms, your body’s natural sleeping patterns, said Scullin. This means that when Sunday night comes around, you may have “Sunday night insomnia” – trouble falling asleep because you've trained your body to go to bed later. MYTH: During a full moon, people have twice as many sleep problems. A few years ago, there was a big media ‘boom’ claiming that there were more sleep disturbances during a full moon. According to Scullin, the scientific community was skeptical, and labs across the world pooled their data to discover the truth. They found no association between full moons and sleep quality. Why, then, did this myth surface? “Those who claim they don’t sleep well during full moons probably don't sleep very well on other nights as well, but they only realize it or think about it happening when it is a full moon,” Scullin said. “There is something called the confirmation bias where an individual holds a hypothesis about how the world works, and then he or she will look for instances that confirm the hypothesis. Oftentimes they forget every other instance that contradicts their claim. We think that is what caused the moon-sleep phenomenon.” FACT: You can fall asleep while driving without realizing it. People swerve on the road for many reasons – texting, drinking, eating – but not many realize that some individuals swerve because of ‘micro-sleeps.’ According to Scullin, people often operate under the impression that this would never happen to them, but what they don’t realize is that this a frequent occurrence that one has no control over. “We have a similar biological need for sleep as we do hunger and thirst,” Scullin said. “For thirst, we have to have access to water; for hunger we have to have access to food. But for sleep our body can shut down whenever it needs to. If this happens, our brain will occasionally do this for 3 to 5 seconds if you're really tired – and especially if you're involved in some long monotonous task such as driving down a long highway.” FACT: Some people’s bodies are paralyzed for minutes whenever they wake up. Imagine waking up, seeing your biggest fear and being unable to move. Unfortunately, this is a reality for some individuals. Sleep paralysis occurs when brain functions get mixed-up, said Scullin. In rapid eye movement (REM) sleep the brain paralyzes the rest of the body so one doesn't act out his or her dreams, and this is very important. “The problem is that in some cases, your brain isn't fully coordinating with the other parts of it,” Scullin said. The part that controls consciousness wakes up, but the other part that controls your body paralysis is hitting the snooze button. So, while you can be fully awake, your body is paralyzed.” Some people experience this for a few seconds, others for a couple of minutes. Some people also hallucinate when the part of your brain that is dreaming “crosses over” into your consciousness. These hallucinations are triggered when one is so sleep deprived that the brain is trying to get deep sleep, but it cannot fully wake up immediately afterwards. According to Scullin, there does not seem to be any big clinical issue with sleep paralysis or hallucinations, and they seem to go away over time and in development. MYTH: Smartphone apps can reliably measure your sleep. Despite their popularity, sleep apps cannot effectively track sleep quality or quantity, Scullin said. The only way to reliably measure your sleep is to have electrodes attached to your scalp, measuring your brain waves in a sleep clinic. But sleep evaluations are expensive and usually only worth the cost for individuals with sleep apnea or other ongoing sleep problems. The good news? Baylor’s sleep lab pays volunteers to get their sleep analyzed, and scientists like Scullin are always looking for participants. FACT: The latest you should consume caffeine is six hours before bed. In a placebo-controlled study, scientists manipulated whether participants had caffeine one, two, four or six hours before bed, and for each of those conditions they had a placebo control. When the subject’s sleep was measured, they found that in every group, it was harder to fall asleep and sleep quality wasn’t as good as those without caffeine. “Even if you have caffeine six hours before bed, you not only have more difficulty falling asleep, but your sleep was also less deep,” Scullin said. “We actually don’t know if the results would extend to seven or eight hours before bed, but we know that six hours before bed is a ‘no-go.’ What I recommend is having your caffeine in the morning.” For those who think caffeine has no effect on the body, Scullin points out a bigger problem. “If you can sleep right after drinking a cappuccino, it probably means that you are so terribly sleep-deprived that even with drugs in your system that are intended to keep you awake, your brain is saying ‘I don’t care; I’m putting you to sleep.’” For more about Scullin and his research, visit the Baylor Psychology and Neuroscience website. by Brooke Battersby , student newswriter, (254) 710-6805 ABOUT BAYLOR UNIVERSITY Baylor University is a private Christian University and a nationally ranked research institution. The University provides a vibrant campus community for more than 17,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 80 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. ABOUT BAYLOR COLLEGE OF ARTS & SCIENCES The College of Arts & Sciences is Baylor University’s oldest and largest academic division, consisting of 25 academic departments and seven academic centers and institutes. The more than 5,000 courses taught in the College span topics from art and theatre to religion, philosophy, sociology and the natural sciences. Faculty conduct research around the world, and research on the undergraduate and graduate level is prevalent throughout all disciplines. Visit www.baylor.edu/artsandsciences.
‘The surprise, and the up side, is that episodic memories from before the children’s treatment were spared,’ Baylor researcher says Children with certain types of brain tumors who undergo radiation treatment are less likely to recall the specifics of events they experienced after radiation than to remember pre-treatment happenings, according to a Baylor University study comparing them to children with healthy brains. The finding is significant because children after treatment had less volume in the hippocampus — a part of the brain that plays an important role in memory. But while such a decrease usually is associated Alzheimer’s disease, dementia, brain injury, epileptic amnesia, encephalitis and aging, with those conditions both remote and recent memories are impaired, said lead author Melanie Sekeres, Ph.D., director of Sekeres Memory Laboratory at Baylor University. “The surprise, and the up side, is that episodic memories from before the children’s treatment were spared,” Sekeres said. For the study, published in The Journal of Neuroscience, researchers focused on “autobiographical memory,” which is linked to unique personal events and involves the recollection of emotional and perceptual details that allow a person to mentally re-experience the event, said Sekeres, assistant professor of psychology and neuroscience in Baylor’s College of Arts & Sciences. Radiotherapy and chemotherapy are used to treat the most common malignant brain tumor in children — a medulloblastoma. The reduced volume of the hippocampus is likely associated with radiation’s impact on the development of new cells in the nervous system, including the growth of new neurons in the hippocampus, or neurogenesis. “We know that these new cells play crucial roles in regulating memory and spatial learning, which is required to navigate. These treatments limit the brain’s ability to produce these new cells, which, in turn, limits the ability to form new memories,” Sekeres said. Research participants were 13 child survivors of brain tumors who had previously received radiotherapy and chemotherapy treatment at least one year before the study. Twenty-eight healthy youths of similar ages (ranging from 7 to 18) also were recruited for the study, conducted with The Hospital for Sick Children in Toronto, Ontario, Canada. All the youths completed the Children’s Autobiographical Interview — a standardized memory test — and underwent magnetic resonance imaging (MRI) of the brain. In individual interviews, children in both groups also were asked to recall memories from personal events that occurred at a specific time and place. Children were asked to recall a very old memory from an event before their radiation treatment (or an equally old memory for the healthy children) and a recent memory from within the past month. They were offered a list of events such as a birthday party, family trip, graduation and getting a pet but were told that they could choose another happening. The interview allowed children to freely recall without prompting before being asked general and specific questions about the event. “They have a hard time forming new, detailed memories,” Sekeres said. For example, when talking about a recent birthday party for a friend, they might tell how they met the friend and what that individual likes to do, but few specifics such as what they wore, the type of cake, what friends were there and what activities they did at the party, she said. “Such specific details might seem trivial, but these are precisely the kinds of details that allow us to vividly replay important events in our lives,” Sekeres said. “For most events, though, even healthy people forget a lot of specific details over time because we typically don’t need to retain all that incidental information. Some forgetting is normal and adaptive, and what we remember is the gist of an older event.” The patients were just as capable as healthy children of recalling these older memories, she said. But for children with brain tumors who have undergone radiation, the study suggested “deficits in their ability to either encode and/or retrieve highly detailed memories for personal events,” Sekeres said. “And those are the kind of memories that allow us to understand who we are and give us rich personal lives. “The study identifies an area of cognition that is inadvertently impacted by standard treatment, which has real consequences for the quality of life of the survivors. The physicians’ ultimate goal is to allow their patients to survive and to live as well as possible,” Sekeres said. “Although these treatments are often crucial in the effective management of the cancer, if the physicians and the family know there are these unintended side effects, that may be an additional factor to consider when exploring the treatment options.” ABOUT THE STUDY The study — “Impaired recent, but preserved remote, autobiographical memory in pediatric brain tumor patients” — was conducted with the Brain Tumor Program and the Program in Neurosciences and Mental Health at The Hospital for Sick Children in Toronto, Ontario, Canada. Funding was provided through the Canadian Institutes of Health Research. ABOUT BAYLOR UNIVERSITY Baylor University is a private Christian University and a nationally ranked research institution. The University provides a vibrant campus community for more than 17,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 80 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. ABOUT BAYLOR COLLEGE OF ARTS & SCIENCES The College of Arts & Sciences is Baylor University’s oldest and largest academic division, consisting of 25 academic departments and seven academic centers and institutes. The more than 5,000 courses taught in the College span topics from art and theatre to religion, philosophy, sociology and the natural sciences. Faculty conduct research around the world, and research on the undergraduate and graduate level is prevalent throughout all disciplines. Visit College of Arts & Sciences.
The next threat to election meddling? Brain Hacking
Almost 15 percent of Americans have reported changing their opinion on political or social issues because of a social media post, according to a recent Pew Research Center survey. “What if, immediately before spreading polarizing social media posts, our adversaries flashed subliminal images known to induce a type of anxiety called state anxiety? Evidence suggests people would perceive those posts in a more emotional way. Those images could, in turn, influence their voting behavior,” said Dr. Jay Heslen, an expert in intelligence and cybersecurity policy and assistant professor of political science with a joint appointment in the Katherine Reese Pamplin College of Arts, Humanities, and Social Sciences and the School of Computer and Cyber Sciences at Augusta University. “Successfully manipulating the cognition of a few thousand people in order to influence their perception of events could be enough to change the result of an election.” Heslen’s current research project focuses on whether exposure to certain visuals or sounds, including subliminal prompts, can induce a negative emotional arousal on people. He’s interested in learning whether that emotional state, called state anxiety, can then influence behavior in a specific, predefined way – a concept he calls neurocognitive hacking. Although research using subliminal prompts is not new and has had mixed results, Heslen’s approach is novel. He uses a specific kind of visuals previously shown to trigger people’s unconscious discriminatory behaviors toward outsiders. “Neurocognitive hacking could potentially be used as a weapon in cyberwarfare,” said Heslen, who worked as an intelligence officer with the Defense Intelligence Agency and the United States Air Force for more than 20 years, specializing in combatting terrorism, counterintelligence and strategic cyber intelligence. “We need to study these capabilities not only for our own understanding but to create sound policies and countermeasures to defend ourselves against others who may use them on us.” With 68 percent of Americans on Facebook and 73 percent on YouTube, according to another Pew Research Center survey, neurocognitive hacking could be a national security problem, Heslen said. “As we advance our understanding of the brain and its processes, including how to manipulate it, we will need to provide neurocognitive cybersecurity to people who use information and communication technologies,” Heslen said. “This will be especially true as we spend more time in virtual worlds.” Heslen is available to discuss: · How neurocognitive hacking can influence people’s behavior · Why neurocognitive hacking is a powerful weapon of cyberwar · What kinds of policies should the government create to protect itself and its citizens from neurocognitive hacking Heslen is a Lieutenant Colonel in the United States Air Force Reserve and has served in military operations on four continents to include humanitarian relief operations in Mozambique and South Africa as well as an operational tour in Afghanistan. In his capacity as a reservist, he is currently assigned to the National Intelligence University pursuing an advanced degree in strategic intelligence. Contact us to schedule an interview with Dr. Heslen or learn more about his expertise.
