The Dr CK Bray Show

On today’s podcast, Dr. Bray answers a listener’s question on loneliness. Tune in to learn about the neuroscience and psychology of loneliness, what happens in the brain, and specific action steps you can take to combat loneliness. In a world where loneliness is increasing exponentially, it is important to understand this issue and notice the signs and warning markers of isolation.

If you want to learn more, see below for specific research into the topics Dr. Bray discussed on this episode.

“Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis of longitudinal observational studies” by Nicole K Valtorta et al. Heart

“Loneliness matters: a theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine” by Louise C. Hawkley et al. Annals of Behavioral Medicine

“The growing problem of loneliness” by Cacioppo & Cacioppo. The Lancet

“Brain structure links loneliness to social perception” by Ryota Kanai et al. Current Biology

“The association between social relationships and depression: a systematic review” by Ziggi Ivan Santini et al. Journal of Affective Disorders

“The neuroendocrinology of social isolation” by John Cacioppo et al. Annual Review of Psychology

“Social media use and perceived social isolation among young adults in the US” by Brian A. Primack et al. American Journal of Preventative Medicine

“A meta-analysis of interventions to reduce loneliness” by Christopher M. Masi et al. Personality and Social Psychology Review

“Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial” by Emily K. Lindsay et al. PNAS 

QUOTES BY DR. BRAY “Loneliness can creep in no matter how connected we may appear or seem to be.” “The key to perception is understanding.” “Social media never replaces personal connection.”

We all have a deep need to receive the recognition we think we deserve. Unfortunately, the world around us and the people in it don’t always supply the applause and recognition in a quantity that satisfies us. In today’s podcast, Dr. Bray discusses how we can reconcile our desire for appreciation with the short supply of it in our daily life. He will share four tools based on the research and writing of Jennifer Keluskar, Ph.D. This is a great podcast if you feel you are working hard in your professional or personal life and not getting the recognition you deserve.

To learn more, check out Dr. Jennifer Keluskar’s article on Relationships and Getting the Recognition You Crave in the May-June 2023 Psychology Today magazine.

QUOTES BY DR. BRAY “People want to be seen.” “We can’t tie our recognition to something outside our control.”

Conversations are a lot like art. It is one of those uniquely human experiences of infinite variety, depending on who we are interacting with. Conversations are events where we share what we know, get to know others, find friends, and discover our place in the world. Conversations have an extraordinary power to excite, our neurons being so sensitive to face-to-face engagement that they rapidly activate our brain reward systems. Yet surveys show that it is losing ground to texting and other forms of communication that, at best, only provide pale illusions of satisfaction.

In today’s episode, learn more about conversations, the difference between small talk and deep conversations, as well as the six conversation habits that you may need to break. Lots of great information about how you communicate this week. 

To learn more about this topic, check out the May/June edition of Psychology Today Magazine, which has several articles on Communication.

QUOTES BY DR. BRAY “There are few things that are more delightful than effortless conversation.” “The trick is to be skilled at small talk and big talk.”

New, exciting, and hilarious research has been released in the past few months, and in today’s episode of the Dr. CK Bray show, Dr. Bray is sharing the latest research that you must know and research you wish you didn’t know.

Dr. Bray will cover the following four newly released research topics:

1. New research which explores the appeal of dangerous men to women and where the good guys fit in.
2. New research on the risks of stopping antidepressants abruptly and four factors to consider before quitting. (See your medical health provider is the most important one!)
3. The number one reason you shouldn’t pick your nose.
4. New research on the benefits of a 2-minute exercise routine.

You don’t want to miss this episode! 

QUOTES BY DR. BRAY “Don’t pick your nose!”

Happy Father’s Day to all those who play a role in raising a young person. Dr. Bray admits why he doesn’t like Father’s Day! But he won’t complain if he gets a good breakfast and some presents.

Since we celebrate Father’s Day this coming Sunday, Dr. Bray has been thinking about what he would tell his 18-year-old self if he was a Dad to himself. He created an extensive list, but in today’s podcast episode you’ll hear his favorite 5 rules to live by.

Celebrate the Father in your life this week and share the 5 rules with them! We hope this changes your perspective. 

QUOTES BY DR. BRAY  “80% of the work is done by 20% of the people.” “There is no roadmap to life.” “It’s essential to have someone to share your life with and have responsibility for.” “There is always something to be grateful for, even if you have to search it out.”

It finally happened in May 2023. (and I will say it was a bit late to the game, but better late than never!). A statement and urgent advisory were released by the United States Surgeon General Dr. Vivek Murthy on Social Media and Youth Mental Health. It was quickly followed up with statements from:

1. The American Medical Association
2. The American Psychological Association
3. The American Academy of Family Physicians
4. The American Academy of Pediatrics

WOW! That is the popular crowd joining in on the dance. Everyone agreed that decisive action needs to be taken quickly.

Here is an overview of the statement:

The U.S. Surgeon General has issued an urgent advisory addressing the potential dangers of social media on the mental health of young people.

Despite the potential benefits, the advisory highlights the risks social media poses to children and adolescents, with nearly 95% of 13-17-year-olds reporting usage.

Acknowledging the ongoing youth mental health crisis, the Surgeon General calls for immediate action from policymakers, tech companies, researchers, and families to better understand and mitigate the effects of social media.

The advisory is a key part of President Biden’s strategy to transform mental health care in America.

Key Facts:

1. Almost 95% of young people aged 13-17 report using social media, with over a third saying they use it “almost constantly.”
2. There’s growing evidence that social media use is associated with harm to young people’s mental health, with harmful content, sleep disruption, and reduced physical activity being highlighted as key issues.
3. The Surgeon General’s Advisory recommends multiple actions from various stakeholders, such as policymakers and technology companies, to help ensure social media becomes safer for children.

Source: US Department of Health and Human Services

Today on the show, Dr. Bray discusses this statement and what parents and other relatives can do to protect their loved ones. 

QUOTES BY DR. BRAY “I am vindicated!” “Who will put up the safeguards? It’s the parents! It’s our responsibility to make sure they are safe.”

Do you want to be a centenarian; an individual who lives to be 100 years old? You might have the chance as it is twice as likely today as it was two decades ago. The bigger question Dr. Bray poses during today’s podcast is not only do you want to live to be a 100, but how do you want to live? Your life is more about your chronological age, it is also about how you live. Your ability to move, think, be disease free and participate in the activities you enjoy. Be prepared for a fun and enjoyable podcast as Dr. Bray discusses maintaining your brain and insights in how you live during your later years.

**May/June 2023. Psychology Today

QUOTES BY DR. BRAY “There’s a difference between living, and living WELL.” “Your brain is like a car, it doesn’t work as well as it gets old.”

It is no secret that teens are struggling with depression and anxiety. A new CDC report highlighted how steep their decline has been. Dr. Bray’s usual focus is the brain health, performance, and wellness of those in the working world, but today he discusses new research and insights into the state of youth mental health. He also discusses recent research focusing on the foods teenagers eat and the possible link these foods have as a risk factor for depression. Don’t miss this interesting and sometimes shocking podcast about youth and mental health.

**May/June 2023 Psychology Today Magazine 

QUOTES BY DR. BRAY  “It’s no secret that teens are struggling.”  “Family is key to the success of youth.” “Eat a more healthy diet!”

We all need a Plan B in life, especially in your career. Being prepared is more important than ever in today’s fast-paced and unpredictable job market. The days of staying with one company in one job for your entire career are long gone, whether by your choice or your employer's choice. Organizations are constantly changing, downsizing, and restructuring, making it increasingly difficult to predict where the job market is heading and what could happen to your job. This is why it is essential to have a Plan B in place.

In today’s episode, Dr. Bray will discuss the following:

• What is a Plan B?
• Why is it essential to have a Plan B?
• How to Develop a Career Plan B.
• How much time should I devote to developing this Plan B?
• What if I feel I don’t need a Plan B? 

Dr. Bray will walk you through the whole process in this episode. Another resource is Dr. Bray’s USA Today best-selling book, Best Job Ever. This isn’t a book you read from front to back; you find the topic you need and read that chapter. It seems that Dr. Bray’s book is more relevant now than ever! 

Share this podcast with others, especially if they are changing jobs. 

QUOTES BY DR. BRAY

“Everything about what we do is constantly changing.”

Dr. Bray answers two of the most asked questions he has received this year.

1. What delicious and nutritious food does research say is good for my brain?
2. How does sleep affect my brain? 

Dr. Bray provides the latest research on blueberries and why they are widely recognized as one of the most nutrient-dense fruits. He shares research that suggests they improve memory and cognitive function. Some studies have even suggested that regular blueberry consumption may reduce the risk of age-related cognitive decline. 

Dr. Bray also discusses sleep, which is often considered a luxury, but it is actually an essential component of overall health and workplace performance. He shares research on why the lack of sleep can have a significant impact on workplace performance, leading to decreased productivity, poor decision-making, and increased accidents or errors. Chronic sleep deprivation has also been linked to a range of health issues, including obesity, diabetes, and heart disease.

Dr. Bray was hitting top performance today and was able to provide all the information you need in under 10 minutes. It was all because he slept well last night and had a handful of blueberries. 

QUOTES BY DR. BRAY

“Blueberries, honey, and half & half, there’s no better dessert around!”

“Sleep is when the best housecleaner in the world comes!”