Emotional Fitness: Everyday steps for people and organizations for better mental health

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Social media and focus problems — August 31, 2024

Social media and focus problems

/Ryan S Patel DO FAPA

According to a recent survey, U.S. teens spend 4.8 hours per day using seven popular social media apps, with YouTube, TikTok, and Instagram accounting for 87% of their social media time, and specifically, 37% of teens say they spend 5 or more hours a day, 14% spend 4 to less than 5 hours a day, 26% spend 2 to less than 4 hours a day, and 23% spend less than 2 hours a day on these three apps (1,2,3).

Too much screen time is also not good for mental health.  For example, Zhai and colleague’s review of 24 studies shows that too much screen time (> 6 hours per day) can impact depression (1).  Similarly, a review of 31 studies concluded that such sedentary behavior may also impact anxiety (2).

But how about media use and inattention or focus symptoms?

While an estimated 10% of the US population has adhd as of 2022(4) many more young adults report problems with attention, focus.

A recent study looked at the impact of social media use on attention.

What was the study?

3,051 students in 10th grade were followed for 24 months, and monitored for amount and frequency of social media use and adhd symptoms, both via self report. (5)

What was the result?

Over a 2-year follow-up, high-frequency use of digital media  (>2x/day), with social media as one of the most common activities, was associated

with a modest yet statistically significant increased odds of developing ADHD   symptoms (OR 1.10; 95% CI, 1.05-1.15) (5).

What are some caveats?

While a number of other studies have shown a correlation (6), this is one of the first studies to show increase in adhd symptoms, but further research is needed.

Intuitively, if you have numerous app notifications, use programs for brief periods you are likely conditioning your brain to pay attention for short snippets, which could make it awkward to pay attention for sustained periods of time.

Some strategies to use media and technology in healthy ways:

The American Psychological Association (3) offers the following strategies to use technology in healthy ways:

  1. Avoid distracted driving (3): APA advises us to turn off notifications and place your phone out of reach when driving.
  2. Avoid electronic devices before bedtime (3). Previous research showed blue light from electronic devices used at bedtime can impact sleep (4), stressful material on electronic devices can also interfere with our ability to fall asleep (3).
  3. When smartphone users turned off smartphone notifications, they reported lower levels of inattention and hyperactivity than they did during weeks when their notifications were turned on (3, 5).  Frequent notifications were also associated with lower levels of productivity, social connectedness and psychological well-being (3,5).
  4. Schedule time for email, when possible. People who checked email continuously reported more stress than those who checked email only three times per day (3, 6).
  5. Manage expectations (3). If possible, schedule time to check messages, email, notifications etc and if possible, let others (family members, boss, etc) know how often you do this, to help manage their expectations.
  6. While social media can help us connect with others, it can also impact feelings of sadness or depression (3, 7), other people may find it helpful. Consider how social media use makes you feel and adjust your use accordingly.
  7. Face to face interactions are important for mental health. The 2017 Stress in America survey found 44 percent of people who check email, texts and social media often or constantly report feeling disconnected from their family, even when they’re together (3). When you’re with friends and family, make an effort to unplug: consider silencing your phone and put it out of reach at dinnertime or during family outings (3).
  8. Disconnect: Instead of grabbing your phone during spare time, disconnect from electronics to reflect, recharge, relax; and collect yourself (3).

Check out my book for many more strategies to improve mental health.

By Ryan S Patel DO, FAPA, OSU CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://www.apa.org/monitor/2024/04/teen-social-use-mental-health#:~:text=4.8%20hours,of%20their%20social%20media%20time.
  2. Rothwell, J. (October 27, 2023). Parenting mitigates social media-linked mental health issues. Gallup. Survey conducted between June 26–July 17, 2023, with responses by 6,643 parents living with children between ages 3 and 19, and 1,591 teens living with those parents. https://news.gallup.com/poll/513248/parenting-mitigates-social-media-linked-mental-health-issues.aspx.
  3. Rothwell, J. (2023). How parenting and self-control mediate the link between social media use and mental health. https://ifstudies.org/ifs-admin/resources/briefs/ifs-gallup-parentingsocialmediascreentime-october2023-1.pdf.
  4. Li Y, Yan X, Li Q, et al. Prevalence and Trends in Diagnosed ADHD Among US Children and Adolescents, 2017-2022. JAMA Netw Open. 2023;6(10):e2336872. doi:10.1001/jamanetworkopen.2023.36872
  5. 82. Ra, C. K., Cho, J., Stone, M. D., De La Cerda, J., Goldenson, N. I., Moroney, E., Tung, I., Lee, S. S., & Leventhal, A. M. (2018). Association of Digital Media Use With Subsequent Symptoms of Attention-Deficit/Hyperactivity Disorder Among Adolescents. JAMA, 320(3), 255–263. https://doi.org/10.1001/jama.2018.8931
  6. Dekkers, T. J., & van Hoorn, J. (2022). Understanding Problematic Social Media Use in Adolescents with Attention
    Deficit/Hyperactivity Disorder (ADHD): A Narrative Review and Clinical Recommendations. Brain Sciences, 12(12), 1625. https://doi.org/10.3390/brainsci12121625
  7. Ballard D. Connected and content: Managing healthy technology use. American Psychological Association.  https://www.apa.org/topics/healthy-technology-use
Is physical activity in nature more effective than in urban environments? — July 29, 2024

Is physical activity in nature more effective than in urban environments?

/Ryan S Patel DO FAPA
As noted in my book and this blog, there are many research backed steps that you take in your everyday life to improve your mental health, including physical activity (1,2).
Physical activity may be as effective as psychological and pharmacological treatments for depression and anxiety (3,4,5).
But can you get more benefit from exercise if done outdoors, in natural environments?
A recent review tried to answer this question (5).
The results of this review (5) showed that nature based physical activity was more effective for:

Anxiety

  • In this review (5), 11 of 16 studies found statistically significant decreases in anxiety following physical activity in a natural environment compared with an urban environment.

 Depression

  • The review (3) also found 4 out of 12 studies reported statistically significant decreases in depression scores in favor of the natural environment.

 Anger

  • 6 out of 12 studies considering anger reported statistically significant decreases in the natural environment (5)
Positive affect
  • Positive affect improved in favor of the natural environment in six of eight studies (5).
Energy level
  • In this review (5), all 12 studies found physical activity in nature was more beneficial for increased energy or reduced fatigue.

How much and how often was outside exercise needed to find benefit?

The amount of outdoor exercise in the review article (3)  ranged from 15 minutes and up to 50 minutes, three to five times a week.
What are some caveats?
  • Even though this review found natural environment physical activity had more benefits than urban physical activity, it is important to note that some physical is likely better than no physical activity.
  • Due to weather, time constraints, geographic limitations, etc, it may not always be feasible to engage in nature based physical
What is a reasonable amount of physical activity or how much should I exercise?
The recommended exercise or activity duration according to The Department of Health and Human Services’ “Physical activity guidelines for Americans” (6, 7):
  • For moderate intensity activity, 20 to 42 minutes a day (150minutes to 300 minutes per week).
  • For vigorous intensity activity, 10 to 21 minutes a day (75 to 150 minutes a week).
What are some examples of moderate and vigorous intensity activities (exercise) ? (7)
 What are some precautions?
  • It may be best to check with your healthcare provider to make sure it’s safe for you’re to start an exercise program.
  • Individuals with a history of disordered eating or disordered exercise should check with their health professional before exercising.
  • It may be wise to stop exercise and seek professional help if you notice:
    • Increased depression, disordered eating, and other mental health concerns due to exercise.
    • Injury, pain, or decreased motivation
    • Obsessive behaviors
    • Other symptoms.
  • Exercise may not help without proper nutrition, so it may be wise to learn about proper nutrition and proper exercise technique, and exercise/nutrition plans, before starting to exercise.
  • It may be helpful to gradually start exercising to give yourself time to adjust to an active lifestyle.
  • It might take weeks months or longer for some people to get used to and enjoy the minimum activity guidelines.
  • Occasional weeks without exercise or light activity may be important to prevent injury.
  • Figuring out what works best for you may give you lasting benefits.
Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.
References:
  1. emotionalfitness.blog
  2. Patel R. Mental Health For College Students: Practical Life Strategies for Stress, Anxiety, Depression, and More: Backed by Research.
  3. Cooney, G. M. , Dwan, K. , Greig, C. A. , Lawlor, D. A. , Rimer, J. , Waugh, F. , McMurdo, M. , & Mead, G. E. (2013). Exercise for depression. Cochrane Database of Systematic Reviews, 9. 10.1002/14651858.CD004366.pub6
  4. Stubbs, B. , Koyanagi, A. , Hallgren, M. , Firth, J. , Richards, J. , Schuch, F. , Rosenbaum, S. , Mugisha, J. , Veronese, N. , Lahti, J. , & Vancampfort, D. (2017). Physical activity and anxiety: A perspective from the world health survey. Journal of Affective Disorders, 208, 545–552. 10.1016/j.jad.2016.10.028
  5. Wicks C, Barton J, Orbell S, Andrews L. Psychological benefits of outdoor physical activity in natural versus urban environments: A systematic review and meta-analysis of experimental studies. Appl Psychol Health Well Being. 2022 Aug;14(3):1037-1061. doi: 10.1111/aphw.12353. Epub 2022 Mar 8. PMID: 35259287; PMCID: PMC9544808.
Yoga for PTSD — May 31, 2024

Yoga for PTSD

/Ryan S Patel DO FAPA

Exercise has been shown to help improve a variety of  mental health conditions (1, 2).

A recent study wanted to see if  yoga can help with Post traumatic stress disorder, also known as PTSD (3).

What is PTSD (4)?

According to the National Institute of Mental health (PTSD) (4):

What was the study (3)?

After filtering through over 12,000 results, a review of 66 studies and 24 controlled studies were meta-analyzed.

What were the results (3)?

  • The review showed that both mindfulness and YOGA benefited ptsd symptoms regardless of the type of trauma experienced (3).
  • Benefit was greater if yoga or mindfulness was done more than 8 weeks (3).

How much and how often should yoga be done to benefit ptsd?

There is evidence supporting yoga done 1-2 times per week for 60 to 75 minutes per session to benefit PTSD (5).

What are some caveats?

  • There are many forms of yoga.  Students may find some forms of yoga more helpful than others.
  • Check with your healthcare provider to make sure that doing yoga is safe and appropriate for you.

Additional resources regarding Yoga:

  • Yoga classes through your work or school
  • Online resources for yoga
  • Yoga classes in the community such as:  gym, health and fitness club, yoga center or YMCA, community or religious organization, etc.
  • Check out my book: Mental Health For College Students  to learn about other steps you can take in your everyday life to improve your mental health.

What are some precautions?

  • It may be best to check with your healthcare provider to make sure it’s safe for you’re to start an exercise program.
  • Individuals with a history of disordered eating or disordered exercise should check with their health professional before exercising.
  • It may be wise to stop exercise and seek professional help if you notice:
    • Increased depression, disordered eating, and other mental health concerns due to exercise.
    • Injury, pain, or decreased motivation
    • Obsessive behaviors
    • Other symptoms.
  • Exercise may not help without proper nutrition, so it may be wise to learn about proper nutrition and proper exercise technique, and exercise/nutrition plans, before starting to exercise.
  • It may be helpful to gradually start exercising to give yourself time to adjust to an active lifestyle.
  • It might take weeks months or longer for some people to get used to and enjoy the minimum activity guidelines.
  • Occasional weeks without exercise or light activity may be important to prevent injury.
  • Figuring out what works best for you may give you lasting benefits.

If you like this email, please share with others and or enter your email above to be notified of future posts.

By Ryan S Patel DO, FAPA Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. Patel R. Mental Health For College Students Chapter 9: Exercise strategies to improve mental health
  2. https://u.osu.edu/emotionalfitness/category/exercise-and-mental-health/
  1. Taylor, J., McLean, L., Korner, A., Stratton, E., & Glozier, N. (2020). Mindfulness and yoga for psychological trauma: systematic review and meta-analysis. Journal of Trauma & Dissociation, 21(5), 536–573. https://doi.org/10.1080/15299732.2020.1760167.
  2. https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd
  3. Yoga for the Treatment of Post-Traumatic Stress Disorder, Generalized Anxiety Disorder, Depression, and Substance Abuse: A Review of the Clinical Effectiveness and Guidelines [Internet]. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health; 2015 Jun 22. SUMMARY OF EVIDENCE. Available from: https://www.ncbi.nlm.nih.gov/books/NBK304564/