Curious What Diana And Debbie Are Reading And Practicing Off The Clock? Want An Update From Diana On The Thomas Fire In Santa Barbara? Want To Know If The Myth Of Santa Is Harmful To Kids? Curious How To Handle Political Differences With Family Over The Holidays? Then Join Us For This Mailbag Episode Where We Answer Questions From Listeners And Each Other!

In this year end review, Diana and Debbie discuss the state of the podcast and talk about the year ahead. From an evacuation zone, Diana gives listeners an update on the fires in Santa Barbara, California and how the fire highlighted values. We answer a variety of questions including:

What psychological tools has Debbie been using this year?What are Diana's top 3 books from 2017?What are Debbie and Diana interested in exploring "off the clock"?

Resources:

Full Catastrophe Living by Kabat ZinnThe Bear That Wasn't by Frank TashlinMove Your DNA by Katie BowmanThe Power of Meaning by Emily Esfahani Smith The Hidden Life of Trees: What They Feel, How They Communicate- Discoveries from a Secret World by Peter WohllenbenWhy We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

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Want To Learn More About Positive Psychology? Interested In How Your Character Strengths Can Help With Accomplishing Goals? Curious How An Expert In Positive Psychology Builds Grit In Her Child? Join Us For This Episode With Expert In Positive Psychology, Dr. Alexis Karris Bachik!

The field of psychology has shifted away from pathology toward human potential and wellbeing. Today Diana talks with Dr. Alexis Karris Bachik about Positive Psychology. Dr. Karris Bachik is a Professor of Psychology at Metropolitan State University of Denver where she has spent the past decade developing their Positive Psychology Program. In this episode, Dr. Karris Bachik explains how to assess and utilize character strengths, strategies to effectively set and accomplish goals, and why grit is important in wellbeing. 

Resources:

You can find more about Dr. Alexis Karris hereTake the VIA Character Strengths Test here!Watch kids take the Marshmallow Test hereMindset by Carol Dweck

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Have You Discovered That Your Relationship Has Changed After Children Entered Your Life? Finding That Sleep Deprivation And Parenting Stress Are Making It Hard To Stay Connected To Your Partner? Looking For Suggestions From Psychology On How To Improve Your Relationship During The Young Kids Phase Of Parenthood? Put Down That Sippy Cup And Join Us! 

Raising children with a romantic partner can be a deeply meaningful experience... and it's not without its challenges! In this, our one year anniversary episode, Dr. Debbie Sorensen talks with relationship expert Dr. Yael Schonbrun about the challenges of making partner relationships work during the baby and early childhood years. Yael and Debbie discuss concerns new parents frequently face in their relationships, and offer some strategies to help couples who are struggling. You might be surprised to find that you are not alone!

Dr. Yael Schonbrun is a clinical psychologist in private practice and assistant professor at Brown University, and a mom of three children. Her writing on family and work issues has been published in the New York Times and Psychology Today. Her book exploring the psychology of straddling ambitious professional and engaged family life is forthcoming. 

Resources: 

And Baby Makes Three by Gottman and GottmanHow Not to Hate Your Husband After Kids by Jancee Dunn

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Do You Want To Make More Friends And Build More Meaningful Relationships? Are You Curious About The Biology And Health Benefits Of Social Connection? Do You Want To Know What Thoughts, Emotions And Behavior Patterns Are Involved In Chronic Loneliness? Listen Now And Learn 8 Research-Based Tips To Make And Maintain Social Connection!

Humans are inherently social creatures, and having supportive relationships with cooperative groups has always been crucial for our survival. Yet, people are reporting more and more chronic loneliness and social isolation in recent years. Psychology researchers have learned that when people are chronically lonely or isolated, their mental and physical health are likely to suffer. In this episode, Dr. Debbie Sorensen and Dr. Diana Hill explore the profound importance of social connection in the lives of human beings. We look into the biology behind social connection and explore some research and ideas about the thoughts, emotions, and behaviors that play a role loneliness. Most importantly, we provide suggestions to help people who want to increase social connectivity and build more meaningful relationships.

SOURCES AND ADDITIONAL READING:

Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo and William Patrick.Stanford Infographic on Connectedness and HealthMetaanalysis Examining Social Relationships and MortalitySocial Media and Perceived Isolation StudyAARP Study on LonelinessA Loneliness Measure: The UCLA Loneliness Scale

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Do You Struggle With Overeating In Response To Strong Emotions? Do You Want To Learn About An Evidence-Based Treatment For Binge Eating Called Dialectical Behavior Therapy? Are You Curious To Learn Helpful Skills Like Dialectical Commitment And Wise Mind For The Treatment Of Emotional Overeating? Join Us For An Interview With Dr. Debra Safer, A Leading Researcher On DBT For Binge Eating Disorder!

In this episode, Diana interviews Debra Safer, MD on the application of Dialectical Behavior Therapy (DBT) for Binge Eating Disorder. They discuss use of strategies from DBT that are helpful for people who tend to binge eat in response to strong emotions. Dr. Safer is an expert on DBT for binge eating and bulimia and is the Co-Director of the Stanford Adult Eating and Weight Disorders Clinic. She obtained her MD from the University of California, San Francisco and completed her residency, as well as a post-doctoral fellowship in eating disorder intervention research, within the Department of Psychiatry and Behavioral Sciences at Stanford University. 

Dr. Debra Safer is an author to many peer reviewed research articles, chapters and books on Dialectical Behavior Therapy including Dialectical Behavior Therapy for Binge Eating and Bulimia. She has also co-authored a workbook for self-study that will be published in 2018.

Resources to Explore:

Dialectical Behavior Therapy for Binge Eating and Bulimiaby Debra Safer, Christy Telch and Eunice ChenResearch Publications on DBT by Dr. Debra SaferBehavioral Tech: DBT Training and Resources

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Do You Want To Eat To Help Your Brain Stay Sharp As You Age? Want To Learn About 10 Types Of Food Recommended By The Mind Diet? Looking For Practical Ideas To Add More Brain-Boosting Foods To Your Cooking Routine?

The MIND Diet was created by researchers hoping to reduce risk of Alzheimer's Disease and other forms of cognitive decline through nutrition. In this episode, Dr. Diana Hill and Dr. Debbie Sorensen continue their conversation about nutrition and the brain by discussing the research supporting the MIND Diet. They present the ten categories of food emphasized in the MIND Diet, and talk about why each seems to matter for brain health. They even present some practical ideas for ways they incorporate these foods in their own lives!

Resources:

The MIND Diet: A Scientific Approach to Enhancing Brain Function and Helping Prevent Alzheimer's and Dementia by Maggie MoonEat Complete by Dr. Drew RamseyThe Happiness Diet by Dr. Drew RamseyThe Hungry Brain by Stephan GuyenetTartine Bread by Chad Robertson  (sourdough bread recipe)Cooked by Michael Pollan (sourdough bread recipe)

Recipes:

A recipe for beets and beet greens, similar to the one Debbie made for Diana.Learn how to catch wild yeast for sourdough Bone broth from a roasted chickenHow to make beans from scratch

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Ever Wonder If The Food You Eat Is Affecting Your Mood And Thinking? Curious To Learn What The Standard American Diet Does To The Human Brain From An Evolutionary Science Perspective? Do You Want To Learn More About Different Types Of Fats And The Optimal Ratio Of Fats For Neuronal Growth And Protection? Did You Know That Your Microbiome (The Bacteria In Your Gut) May Be Contributing To Stress, Anxiety, And Depression? Grab Some Kale Chips, And Join Us As We Discuss Food And The Brain!

Nutritional psychology is a movement in mental health that focuses on how food impacts brain health and mental wellness. We all know that what we eat impacts our risk for chronic diseases of the body, but there is also growing research suggesting that what we eat impacts our mood, cognition and long term brain health. In this episode Dr. Diana Hill will explore the impact of our current Standard American Diet on our brains, and discuss research on what fats are most beneficial for your brain. Dr. Debbie Sorensen will examine the role of our microbiome on brain and mood.

Resources:

Diana's recipe for Quinoa CakesPicture of Omega 3 rich PersalaneThe Monetary Bay Aquarium Seafood Watch Fish List

Recommended Books and Articles:

The Hungry Brain by Stephan GuyenetThe MIND Diet by Maggie MoonEat Complete by Drew RamseyThe Happiness Diet by Drew RamseyAPA Montior Article on the Microbiome

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Do You Want To Know How To Balance Acceptance And Change In Romantic Relationships? Do You Wonder If It's Possible To Heal After An Affair Or Other Relationship Infraction? Are You Curious What Happens Inside A Couples' Therapy Room? Then Join Us As We Talk With Relationship Expert, Dr. Yael Schonbrun!

Today we are going to explore an evidence-based approach to couples therapy "Integrative Behavioral Couples Therapy" with Dr. Yael Shonbrun. Dr. Shonbrun describes the components of an acceptance-based behavioral therapy for couples and gives a framework for how to approach relationship infractions such as affairs. 

Yael Chatav Schonbrun, PhD, is a clinical psychologist in private practice and assistant professor at Brown University. She is also a mother to three boys. She blogs for Psychology Today and is writing a book on straddling ambitious professional goals and engaged family life. Find Yael on Facebook or Twitter or visit yaelschonbrun.com for more of her writing.

Resources:

Yael Schonbrun's websiteIntegrative Behavioral Couples TherapyEsther Perel's WebsiteTake the the 5 Love Languages self testThe 5 Love Languages by Gary ChapmanFighting for Your Marriage by  Howard J. Markman, Scott M. Stanley, and Susan L. Blumberg Irreconcilable Differences by Nathan WinogradACT with Love by Russ Harris

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Are You Interested In Cutting Edge Research Alcohol Use? Are You Curious How Long Term Alcohol Use Changes The Brain? Are You Interested In Learning More About The Genetics And Neuroscience Of Addiction? Then Join Us For An Interview With Dr. Lara Ray, Director Of The UCLA Addictions Lab.

In this episode, Dr. Diana Hill talks with Dr. Lara Ray about the neuroscience of alcohol and addiction. Dr. Ray is a full professor in the Clincal Psychology Program at UCLA with academic apointments in the UCLA Department of Psychiatry and Human Behavior and the UCLA Brain Research Institute. Dr. Ray’s laboratory combines experimental psychopharmacology with behavioral genetic and neuroimaging methods to look at the mechanisms underlying addictive disorders and apply these insights to treatment development. Today we get to talk about your brain on alcohol! 

Resources:

The UCLA Addictions LabThe AUDIT screening toolThe NIH recommendations for alcohol useSigns and symptoms of an alcohol use disorderTreatment resources from the Substance Abuse and Mental Health Services Administration 

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Are You Curious How Spending Time in Nature Impacts Your Cognition, Mood, And Eye Health? Do You Want To Upgrade Your Walking Experience From "blah" To "awe"? Then Join Diana And Debbie In This Experiential Walk Through The Psychology Of Nature!

As media and technology increasingly dominate our lives, we are spending less time in nature. This lifestyle change may be impacting not only our well being and physical health but also our cognitive abilities. Take a walk with co-hosts Diana Hill and Debbie Sorensen while listening to this episode investigating 6 benefits of nature on your wellbeing, how ecotherapy is integrated into Eastern medicine, and Diana's top 10 strategies to get more nature today! Spend time in nature to gain improve your mental health.

Before you head out, take the Positive and Negative Affect Schedule to score your mood. Take it again when you return and learn how nature impacts you!

Resources:

Take the Positive and Negative Affect Schedule before and after you spend time in nature. Explore research studies documenting how nature reduces stress here and here. Explore research on the neuroscience of nature and on why you should request a window if you are in the hospital Explore research on cognitive benefits of immersing yourself in nature and how movement is easier when in nature The poem "What We Knew" by Carol Elkins as listed on ACBS resources

Related Psychologists Off the Clock Episodes:

15. Embodiment (Part 1)16. Embodiment (Part 2)

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