Dr. Julie Smith, a clinical psychologist with over a decade of experience, discusses her success as an online mental health educator and vlogger, gaining a large following and providing valuable advice. They delve into thought biases, the impact of exercise on mental well-being, and the importance of social connection. They also explore the role of the amygdala in fear perception and discuss mental filter bias.
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Quick takeaways
Recognizing and labeling thought biases can help reduce the power of anxious thoughts.
Being aware of thought filtering can break the cycle of seeking confirmation for negative feelings and promote a more balanced perspective.
Deep dives
The Importance of Thought Biases in Anxiety
Thought biases, such as catastrophizing and black-and-white thinking, are common patterns of thought that can contribute to anxiety. Catastrophizing involves thinking of the worst-case scenario and playing it out in the mind, while black-and-white thinking involves polarized and extreme perspectives. These biases are not faults of the brain, but rather automatic and adaptive responses. By recognizing and labeling these biases as one possible perspective, individuals can reduce the power and intensity of their anxious thoughts.
The Power of Thought Filtering and Social Media
Thought filtering, also known as mental filtering, is a cognitive bias where individuals focus on negative comments or feedback while neglecting positive ones. This bias can be heightened in the era of social media, where individuals tend to disregard positive feedback and instead search for negative comments. By acknowledging this bias and being aware of its impact, individuals can break the cycle of seeking confirmation for negative feelings and shift their attention towards a more balanced perspective.
Breaking Free from All-or-Nothing Thinking
All-or-nothing thinking, also known as black-and-white thinking, is a common cognitive bias where individuals perceive situations in extreme polarized terms. This type of thinking can lead to emotional dysregulation and make it difficult to cope with life's ups and downs. By recognizing when black-and-white thinking occurs and acknowledging it as a biased perspective, individuals can open themselves up to more flexible and adaptable ways of thinking, allowing for a more balanced and nuanced view of themselves and their experiences.
The Fundamental Importance of Exercise
Exercise is a crucial component of mental well-being and has various benefits for individuals experiencing depression or low mood. Engaging in physical movement releases positive neurotransmitters, such as endorphins, endocannabinoids, serotonin, noradrenaline, and dopamine, which are key in improving mood and overall brain function. Exercise also triggers the release of myokines, messenger molecules that have a positive impact on various bodily systems. The key is to find enjoyable activities that incorporate movement, whether it's going for a walk, dancing, or any form of exercise that brings joy and meaning to the individual.
Dr. Julie Smith is a clinical psychologist with over a decade of professional experience.
She is, in my view, the perfect example of practicing what you preach. She looked for the silver lining of the Covid 19 lockdowns, deciding to devote her time to being an online mental health educator. Her highly engaging videos around mental health turned her into a social media star with a combined following of more than 4 million!
Her posts on TikTok and Instagram have already amassed more than 25 million likes. She has appeared in two BBC films and on BBC Breakfast, CNN International and Radio 5 Live, and has written for The Mail on Sunday, The Evening Standard and The Daily Telegraph.
Despite all of this, Julie remains a super down-to-earth individual and her advice is absolutely golden and we had an awesome conversation. Today's episode is part 1 of 2.