You need water and sunlight…you’re kind of like a houseplant with more complicated emotions 😉
In the coming days, most of the continental U.S. will adopt Daylight Savings Time (DST). From March to approximately November, most people will lose a whole hour of sleep by moving the clocks forward one hour. Because of this shift, those individuals will be exposed to less morning sunlight and more evening sunlight.
If you feel like your whole body is dragging for days, or even weeks, following this time change you’re not alone. Losing an hour of sleep may sound insignificant, but as most parents of small children and exhausted students cramming for exams can attest, that precious 60 minutes makes a huge difference.
The disruption of your circadian rhythm can lead to a host of difficulties including increase in depression, slow metabolism, cluster headaches, and weight gain. Further, in the weeks following DST there’s a noted spike in fatal car accidents, strokes, digestive and immune related diseases, and risk of heart attacks. AND…who wants to study when they feel like they can’t stay awake? It can make you feel more awake at night instead of during the day and then your whole schedule is out the window.
Daylight Savings Savers
This transition is difficult, but there are things you can do to help if you know you are particularly effected by the time change.
Maintain your sleep hygiene. If you have a solid sleep routine, be sure to keep on top of it during the time change. If you regularly journal or read before lights out, or whatever the ritual may be, be sure to start that process one hour sooner than normal to trigger the same conditioning.
Get outside in the morning! Depending on your geographical location, this may be easier said than done. However, if you can get out into the morning sunlight for just a little while that can help keep your circadian rhythm intact, or at least less skewed. Too cold where you live? Some people find benefit of using a sunlight lamp!
Try a morning workout routine. This involves the brute force of physical activity to wake up your body and reset your internal clock. Some people find a morning run refreshing, some people would rather crawl in a hole than do that. It’s all about balance 🙂
Do you bounce back from the DST transition, or do you find it difficult to function for a while? We want to help you either way. Let us help you get studying back on rhythm by trying out our Question Banks and find the best option for you! Or Contact us with any questions you have so we can help you set up a plan to help you reset your individual exam prepping clock.
https://www.mypsychboard.com/wp-content/uploads/2023/03/daylight.jpg23632363Mara Canenhttps://www.mypsychboard.com/wp-content/uploads/2021/06/logoMyPsychBoard.pngMara Canen2023-03-13 08:16:002023-03-02 15:54:31How to Navigate Daylight Savings This Year
Every day we go about our day doing dozens of things on autopilot. We do them every day, so we don’t think about it. Most of the time, these are mundane tasks; sometimes, they’re good habits like taking a multivitamin or doing morning yoga; other times, they’re bad habits that over time become detrimental to our well being.
Maybe it’s picking up your smart phone first thing in the morning and scrolling through social media so that you end up running late. Maybe it’s staying up too late under the pretense of “me time” so that you’re not getting enough sleep and end up dragging through the next day. Whatever the habit may be, it’s important to identify these behaviors and put an end to them.
Recognizing Good vs. Bad habits
Habits can be physical, mental, reactive…they can take on almost any form. And as mentioned before, we have dozens if not hundred of habits. They aren’t all bad– a lot of these are necessary because we don’t need to be thinking intentionally about every little thing we do every moment of every day. So if takes deep personal reflection to mull over what habits you may have that are negatively impacting you. A good way to start this is to ask yourself, “Where is there a sense of discontentment in my life, and what are my actions or reactions surrounding that?”
How long does it take to break a bad habit?
Habits don’t form overnight. It takes time to wire your brain into doing the same thing over and over, and just the same it takes time to UN-wire your brain. Depending on the person, it can take anywhere from 18 days to almost a year to break a habit. This of course depends on several factors such as why the habit has persisted, what the habit is representing or reinforcing, and whether or not there’s something that can temporarily replace the habit.
Most habits are intrinsically reinforcing. That is, they make us feel good (hello, dopamine). They make our brain think it’s being rewarded even if the action itself isn’t positive. Maybe this sounds familiar, and it should. This is the foundational framework that addictions are based on! Breaking habits and addictions are difficult, but with a little help and persistence you can stop the cycle yourself.
How to break a bad habit step by step…
Firstly,
You must identify what the habit is. Let’s say every time you sit down to study for your boards, your mind starts drifting to some household tasks you’ve been meaning to do. Then you find yourself ruminating on the fact that you haven’t done any of those tasks in a while and your living space is falling apart. After a few minutes, you’ve convinced yourself that now is the ONLY time to do them and studying can wait.
The next day, you sit down to study and…your mind starts drifting to what you’re making for dinner. Do you have the risotto, or should you run to the grocery store? If you don’t go now, it’ll get too late and– suddenly you’re off on an errand. And so on. This is a mental habit. The association of studying and drifting becomes so strong that after long enough, it will become harder and harder to intentionally sit and complete the initial task (studying).
Next,
You need to set a goal. Use the acronym SMART (see our previous blog here on how to set SMART goals!) so make sure it’s realistic. Tell yourself you will sit and study for 10 minutes without distraction the first day. The next day make it 12 minutes. The next day make it 15 minutes. As you build up time, you’re training your brain to ignore the impulse to drift away while maintaining a reasonable goal for yourself so that you get that dopamine “boost” that the habit previously was providing.
Lastly,
Understand why you want to break the habit. In this example, studying for your boards is a vital step toward furthering your career. That’s a pretty motivating factor!
We want to help you break your bad studying habits! Contact us with any questions you have so we can help you set up a plan to get your habits on track! Want to make a habit to study more? Check out our Question Banks and find the best option for you! You’ve got this, and can definitely achieve whatever you put your mind to!
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Schizoid personality is a cluster A personality disorder found in the DSM-V. Individuals with this disorder are not “almost schizophrenic” as the name may imply. Instead, these are unique individuals that show detachment from socials relationship and severe restriction in range of emotional expression. The DSM classifies it as showing at least four of the following: neither desire or enjoyment of close relationships (including being a part of a family), almost always choosing solitary activities, having little if any interest in sexual experiences with other people, experiencing little pleasure from any activities, lacking close friends or confidants, showing indifference to praise or criticism, and showing emotional coldness, detachment or flattened affectivity.
This pattern of behavior usually emerges in early adulthood. To others, these individuals seem to lack a desire of any form of intimacy or social connectedness. It is not a common condition, with a prevalence rate of 3.1- 4.9% in the U.S. population.
Schizoid vs. Schizotypal Personality
Schizotypal personality is also a cluster A personality disorder. Although the names are similar, there are several key distinctions between Schizoid and Schizotypal personality. While they both have few, if any, close friends or confidants and show constricted affect, the root of these similar attributes is different. Schizotypal personality is associated with a lack of capacity and severe discomfort with close relationships; Schizoid personality is associated with a total lack of interest and indifference to others.
Schizotypal individuals show interpersonal deficits as well as cognitive or perceptual distortions. The DSM requires that these individuals also display at least five of the following: ideas of reference, odd beliefs or magical thinking (i.e., belief in telepathy or clairvoyance, bizarre fantasies), bodily illusions or unusual perceptual experiences, odd thinking and speech (i.e., vague, circumstantial, metaphorical), odd or eccentric behavior, and excessive social anxiety associated with paranoid or suspicious ideation.
Similar to Schizoid, this pattern of behavior also emerges in early adulthood. While Schizoid personality appears detached and cold to others, Schizotypal personality appears as eccentric or odd, and as having apparent discomfort with close relationships. The prevalence rate is similar to Schizoid personality at just under 4% of the U.S. population.
First Line Treatments
Treatment options for either of these disorders generally includes psychotherapy as the primary tool. Some pharmaceutical options may be used as well, but there is no current specific medication used for either disorders.
Psychotherapy
Family therapy- Schizoid patients may be seen with family members as a means of the family trying to bridge the apparent gap between them. This type of therapy may be helpful in giving the family members tools and knowledge in how to maintain a manageable relationship with the Schizoid individual, although the patient may not respond. Conversely, Schizotypal patients may benefit from family therapy as a means of building trust and improving communication skills, as well as reducing anxiety around social interaction with their family.
Group therapy- For a Schizoid patient, group therapy may prove to be beneficial as it offers them an opportunity to practice social skills in a controlled setting with others that are similar to themselves. If they are responsive, it can provide groundwork for learning how to connect on a social level with others.
Supportive therapy- Schizotypal patients can respond positively to supportive therapy as it gives them space to learn adaptive skills and gain encouragement.
Modified CBT- Both Schizoid and Schizotypal patients can benefit from modified CBT. CBT is used to address erroneous and/or negative thought patterns, restructure ones perceptions, and change the ensuing behaviors. For a Schizoid patient, this may involve examining their beliefs on the utility of relationships as well as their expectations of how to conduct relationships with others. For a Schizotypal patient, this may involve addressing the negative thought patterns leading to their social anxiety and paranoia, and learning more adaptive skills in social settings.
Pharmaceuticals
There are no current, FDA approved medications for either of these personality disorders. However, some medications may be used in combination with psychotherapy to alleviate symptoms to benefit the patient, such as antidepressants or antianxiety medications.
Ready to learn more?
Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!
Every year when New Years rolls around people get a new spurt of ambition to suddenly make themselves better. They make New Year’s resolutions that they’re going to exercise more, drink more water, study more, get that promotion at work…the list goes on and on. But a few weeks later, the vast majority of those people haven’t made any strides toward those goals, and they seem to have lost their motivation to try. Why? Are New Year’s resolutions destined to fail?
Last Year’s Resolutions
Going into 2022, the top resolutions were focused around becoming healthier. On the coattails of the corona virus, that’s not super surprising. The better question, though, is how long do these resolutions last?
Not super long. After 1 week, about 25% of people give up. And that number continues to drop as time goes on.
Do resolutions really help?
Not all resolutions are a waste of time. Recent statistics show that after 6 months about 46% of people are still holding on to their resolutions and working towards them. Roughly 16% will make it through the whole next year and/or fulfill their original resolution. Imagine if a higher percentage of people could follow through and achieve their goals!
The issue arises when the goals being made are too vague, too hard, or unsustainable over time. Or the person just gets bored with the whole thing. That’s a recipe for disaster! So how can we help make these resolutions stick?
Make SMART resolutions
The acronym SMART can help! And we all know that you’re a smart cookie, so that should be easy to remember 🙂
S- Specific
M- Measurable
A- Achievable
R- Realistic/Relevant
T- Timely
Your goals should be specific. As seen above, the top resolution was “to exercise more”. This might seem SMART, but it could actually be better. A SMART resolution would be “to complete 300 pushups in 90 days”. This resolution is specific in the type of exercise (so there’s no waffling at the gym), it’s measurable by counting the number of pushups done each time exercising is done, it’s (probably) achievable if done in safe increments, it can be broken into realistic segments (maybe 30 pushups a day!, and it’s timely in that it has a deadline (you can’t put it off indefinitely).
Make your 2023 resolutions SMART!
We want to help you stick to your resolutions! Need help coming up with SMART goals? Contact us with any questions you have so we can get you make a plan to tackle 2023 and make it your year! Want to make a goal to study more? Check out our Question Banks and find the best option for you! You’ve got this, and can definitely achieve whatever resolutions you put your mind to!
https://www.mypsychboard.com/wp-content/uploads/2022/12/fireworks-scaled.jpg17072560Mara Canenhttps://www.mypsychboard.com/wp-content/uploads/2021/06/logoMyPsychBoard.pngMara Canen2023-01-02 15:15:002022-12-15 15:51:35The Myth of New Year’s Resolutions
Are you a self-diagnosed perfectionist? Or maybe you know someone else who says they are. It may seem like people with a proclivity for perfectionism have a higher degree of finesse or accomplishment. This can be intimidating for those of us that don’t identify with this mindset. It can make you feel like your performance or abilities are less-than in comparison. But did you know the data doesn’t really support this idea?
Perfection is Unattainable (And Unassociated with…)
Yep, you read that right. Try as we might, no one is perfect (duh!). This is obvious, and, particularly in the psychiatric field, it becomes a mantra of sorts that we share with clients and patients as a way to soothe their worries. What’s more, perfectionism isn’t actually associated with academic success of accomplishment.
But wait, you say, I know someone who says they’re a perfectionist and they’re so smart! Sure they are. But a study conducted (back in the 90’s!) on academically gifted students versus typical cohort students found that there was no association between self-perceived perfectionism and academic giftedness (Parker, 1996). Another study by the same author looked only at academically talented students and assessed perfectionism within that group and found a normal distribution of non-perfectionistic type (32.8%), healthy perfectionistic type (41.7%), and dysfunctional perfectionistic type (25.5%), further suggesting perfectionism is not highly associated with academic accomplishment (Parker, 1997).
What Perfectionism IS…
Perfectionism can actually hurt the people that feel this way. Perfectionism is strongly associated with negative symptoms of anxiety, depression, obsessive compulsive inclinations, and distress. This is due to the impossible task of trying to achieve something we – quite literally- cannot. It also can wreck havoc when taking a standardized test that penalizes for missing answers. Instead of taking a best guess and moving on when encountering a difficult question, a perfectionist tends to sit and agonize because they want to be sure. They want to know their answers are just right.
Does this mean those that live for attention to detail and dotting all the i‘s and crossing the t‘s are doomed? Of course not! Everyone has strengths and weaknesses that contribute to what makes them unique. The important thing to see here is that whether or not you like perfectionism, it does not predict your ability to be a competent physician, psychiatrist, student, or worker.
For the perfectionist and non-perfectionist alike, give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect 😉 fit for you! Or, contact us with any questions you have.
REF: Parker, W. D., & Mills, C. J. (1996). The incidence of perfectionism in gifted students. Gifted Child Quarterly, 40(4), 194-199.
Parker, W. D. (1997). An empirical typology of perfectionism in academically talented children. American Educational Research Journal, 34(3), 545-562.
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We’re almost to the finish line of 2022! This time of year is rife with the possibilities of BURNOUT. Are you starting to feel the creeping feelings of exhaustion, alienation, or reduced performance? Or just feeling like you’re ready to be DONE with this phase? Burnout is common, especially among care providers, but it doesn’t have to take over your Holiday season. We have tips and tricks on how to avoid the end of year burnout so you can finish out strong.
What is burnout and why are we talking about this?
First, what exactly is burnout, and what causes it? This might seem like a silly question. But it’s worth talking about for a second. According to Mayo Clinic, burnout is “…a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity”. In other words, you’ve been doing the same (or similar enough) things for a long time and you’ve reached your capacity to keep doing it at the same performance level.
This is important to talk about because burnout and depression share a lot of similar symptoms. And while you might be experiencing the dragging feeling of typical tiredness, late October through end of February are the months when some folks tend to face the worst symptoms of depression as well. Why? A few reasons are the culprit: Seasonal Affective Disorder (SAD), spurred by the lack of sunshine and being cooped up inside, holidays spent without family or friends (whether due to a death or alienation), or inversely holidays spent WITH family or friends that are not safe to be around can be the top of the list.
Depression and burnout can feel the same, except for a few key differences. Burnout almost always is focused around performance of a task, such as school or a job or even long term care of a loved one. You feel tired, cynical, irritable, emotionally numb, have trouble concentrating or getting going, or gastrointestinal issues. Depression involves all of these, but also low self esteem, hopelessness, and/or suicidal ideation. For your own wellbeing, it’s essential to distinguish between these two things.
If you are experiencing thoughts of harming yourself or others please reach out for help. Call 988 to contact the Suicide and Crisis Lifeline for 24/7 free access to support.
Let’s talk about how to help!
Ok, this is easier said than done (as most things are). You’re experiencing some burnout, whether that is from finals, rotations, school demands, or your current work position. We have some ideas on how to help you get through the next few weeks or months:
Get support. This can’t be stressed enough. Grab a cup of coffee with a friend, call your mom/therapist/other trusted person, or commiserate with your cohort. People are social beings and we need to be in community with others to thrive. You will be amazed how much better you’ll feel just by venting for an hour to another person!
Journal. A great tool for monitoring your stress and coping levels is by journaling for a few minutes every day. The act of expelling all the negative feelings you have out of yourself is something quick (more or less), easy, and free. It’s also something that can create a sense of autonomy over your stress. Writing things out allows you to evaluate and mull things over in a different way that can lead to more creative solutions or coping!
Self-care stress management. Again, easier said than done, but will reap benefits if you implement it. This looks like aerobic exercise, yoga, mindfulness meditation, or a hobby that relaxes you (art, crafting, reading, bubble baths, sitting under a tree…the options are endless!). Carve out the time for YOU and no one else that has nothing to do with any of the things stressing you out.
If possible, do something that actively makes your situation better. How? If you’re a student prepping for a board exam or needing help with the school year, give our question banks a try- FREE- using our Free Trial! Or, contact us about our tutoring options!
REF: Depression: What is burnout? Informed Health Online. https://www.informedhealth.org/what-is-burnout.html. Accessed May 13, 2021
Swenson S, Shanafelt T. Mayo Clinic Strategies to Reduce Burnout: 12 Actions to Create the Ideal Workplace. Oxford University Press; 2020.
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Time to get back to studying… wow… it seems like just yesterday the summer was just kicking off!
Now it’s time to head back to school, so naturally, we’ve received some DMs asking “How can I make the most of the upcoming school year?”.
Going back to school can seem like an overwhelming time and it can be, but we’ve put together a few studying tips that should help you excel in your learning.
Our Top Five Tips!
1️⃣ Get Organized…
Get all your study materials together, ensure you know your new schedule, and plan your time properly. Take a look at each class; What do you need? What do you already have?
2️⃣ Be Active In Your Learning.
Don’t just follow your current curriculum. Seek out other experiences and knowledge whether you’re in a group studying, participating in volunteer labs/programs/research groups, and much more. You can gain more knowledge and experience this way!
3️⃣ Study, Study, Study — but with others!
Studying with others can improve your memory recall, provide other points of view, and give you a great trusted group whom you can make memories with outside of just staying. Since you’re all going through the same experiences together it can help ease the stress. You could even utilize various question banks and tools to make the most of the study sessions!
4️⃣ Use Your Time Wisely
Just because others are going out every night doesn’t mean you need to… you can still have a solid social life AND go to school. Write down and prioritize everything you need to do. Ensure you have built a solid routine, and get what you need to do, but also make sure you are taking time to have fun too (which brings us to our next section.)
5️⃣ Take Care Of Your Mental Health!!!
This is last but certainly NOT least. We’ve said it before and we will keep saying it. Take care of yourself and your mental health. You need to ensure you aren’t pushing yourself too far. Find things and activities which help you relax. School is not forever so take everything one step at a time. Use your support group/study group we mentioned in point 3.
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Need some additional tips or a tutor?Contact us today!
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Who is My Psych Board?
My Psych Board is a board review website created by Dr. Abdel, MD, MBB. CH., founder and CEO of Westlake Brain Health clinic in Cleveland, OH. This program offers access to unique courses and question banks to prepare residents and medical students for the American Board of Psychiatry and Neurology (ABPN) Psychiatry Certification Exam, Psychiatry Resident In-Training Examination, United States Medical Licensing board examination, and Nurse Practitioner examination. Each question bank is specifically tailored to the required difficulty and type of questions expected for the different board exams. New questions are continually being added to the question banks, ensuring the most current and up-to-date information is being made available.
My Psych Board is created by experts in the field and covers all the topics you need to master in order to pass your board-certifying exams. Feedback is given immediately in Practice Mode as questions are answered, including in-depth explanations that accompany each question for both correct and incorrect answer options. Additionally, students have the option of accessing a one-time phone call with Dr. Abdel to discuss their best studying strategies and one-on-one tutoring to help them gain maximum preparation. My Psych Board is customer oriented; we take your feedback seriously and are always looking for ways to improve the user experience!
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Ok, hear us out for a minute… Surviving your residency is easier than you think.
YES, of course, that’s a loaded statement… NO, we aren’t saying it’s not incredibly challenging (because it is…) but we promise you’re overthinking it. You CAN do this. You may have heard horror stories or that it was the worst moment of someone’s life but let’s be real.
It shouldn’t be.
Thousands before you have done it and thousands after you will do it too.
How you handle it makes all the difference in what you’ll get out of your residency. Here are 5 TIPS on how to survive:
#1 HAVE A POSITIVE MINDSET…
Before you begin anything, you should always go in with the correct mindset. If you think things are going to be horrible…then they will be! But if you go in understanding that there will be both highs and lows, you’ll be better prepared to face them.
#2 HAVE A GREAT SUPPORT SYSTEM…
This goes with most things in life. The company you keep will help get you through hard moments. That’s what friends are for. But this support system should also be those around you too! Other residents know what you’re going through, so be sure to include them. It helps so much!
#3 DON’T NEGLECT YOUR MENTAL AND PHYSICAL HEALTH…
We’ve said this before and we’ll say it again: Take care of your mind AND body! Don’t bottle things up, talk to your support system, and get further help if you need it. It’s a challenging time. Outside of this, being active works WONDERS. Your body will thank you.
#4 IT’S OK TO SAY “I DON’T KNOW” (DO IT MORE!)…
You don’t know everything (that’s why you’re here). Don’t be a “know it all”, it can come back to hurt you. If you’re asked something and you’re really unsure, say that! Saying I don’t know will help you get the answers you need. Don’t feel silly. You’re learning!
#5 IT GETS BETTER…
It will get better!!! The start can be overwhelming and a lot to take in, but use that support system. Once you get in the groove, you’ll start to feel much more relaxed. Give it time. It’s long, draining, and emotional but there are perks. They may not last long but the amount of information and experiences you’ll take away from it, in the end, is all worth it.
https://www.mypsychboard.com/wp-content/uploads/2022/11/surviving-residency.png10801080Mara Canenhttps://www.mypsychboard.com/wp-content/uploads/2021/06/logoMyPsychBoard.pngMara Canen2022-06-30 15:36:002023-01-12 18:24:24Our Top Tips: How to Survive Your Psychiatric Residency!
Starting off the week on the right foot can completely change how your week plays out! This is a KEY part in helping you pass your boards. If you wake up, rush around, and fill your morning with stress it’s most likely that your day will be filled with stress. It can feel like a marathon if you just wake up and jump into the day. That will then hurt your odds of having a successful study session. Studies from @Forbes show that waking up earlier than usual has incredible health benefits. They state it gives you ample time to focus on your goals and conquer the day with more energy, mindfulness, and strength. ✨ Here are some helpful tips we’ve complied after doing some additional research! • Let’s start with the obvious..get a good night’s sleep…you need to be RESTED for your brain to function properly. • Avoid the snooze button! • Instead of snoozing, wake up a few minutes earlier and give yourself enough time to wake up. You can Lay in bed for a few minutes and ease out of bed. • Write down your thoughts! This could be a to do list for the day, or just general thoughts. Talking about your stressors on paper can also help relieve them. • Eat something, your brain needs nutrition. Even if it’s something small! • Do something you enjoy, this could be working out, going for a quick walk, reading a book and so on! • Drink a full cup of glass of water before you leave the house (or start working/school if you do it remotely from home). • Don’t rush! Give yourself enough time. If you know you have to leave by a certain time try and be ready 10-15 minutes before that and make sure you have everything you need.
Did you know we offer a FREE trial for our question banks? Just head over to our website (exams.mypsychboard.com) to get started today risk-free (with no Credit Card required!)
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Are you feeling overwhelmed with school or maybe you feel as if you’re not doing enough..? Here are our top 3 tips on how YOU can make the most of your downtime while in school.. it’s not all books and tests, you can have fun too!
Stay Active!
Exercise is crucial to your mental health, not just physical! Getting up and being active can help by reducing anxiety and depression, improving your mood and self esteem! Studies show it also alleviates social withdrawal and improves your ability to study and learn!
Be Social!
Talk to your fellow students and friends! It will break up the monotony of your classes. Go do something you enjoy, join a club, or just go grab coffee. Being social ALSO has positive effects on your study routines!
Study Study Study!
This should go without saying…make sure you use your time wisely! Although the other topics are essential to your mental health…so is studying!
📲 SHARE this with someone who could use the help! Are you enjoying these tips? Check out our previous post on how you can get the most out of studying. It’s a lifesaver…
Did you know we offer a FREE trial for our question banks? Just head over to our website (exams.mypsychboard.com) to get started today risk-free (with no Credit Card required!)
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