Research suggests that there are two types of memory: short term and long term. It used to be believed that once something enters long term memory, it lives there forever. Research over the past several years has shown this to be false. To understand how this happens, you have to understand the general concepts of how memories are stored. This occurs during the process of consolidation. According to the textbook Biological Psychology by James Kalat (used for my biological bases class), consolidation is simply when a memory becomes stored in long-term memory. The time it takes to do this can be affected by time or how meaningful the memory is. Every time this memory is brought back up, it has to be reconsolidated, or re-remembered. It is during this reconsolidation that memories can be altered, called the reconsolidation effect.
What researchers have found is that certain types of influences presented during reconsolidation can erase or change the memory for good. This has been tested on fear responses in order to look for ways that individuals with anxiety disorders can overcome their fears. Researchers from Uppsala University tested this by disrupting the reconsolidation process by repeatedly presenting a picture after the initial fearful stimulus had been presented. They found that these individuals no longer associated the initial fearful stimulus as fearful. Another study done by researchers at the University of Amsterdam found that administering the beta blocker propranolol produced the same results. The fearful memory had been completely erased. These findings imply that the instability of memory can be beneficial in helping individuals who suffer from disorders like phobias, PTSD, panic attacks and other anxiety disorders. It will be interesting to see future research that tests this hypothesis on individuals who actually suffer from an anxiety disorder.
New research shows that women are better leaders in the business world. The difference lies in the decision making process. Men tend to make decisions based on traditional rules and regulations while women tend to think outside the box and look at many solutions. They look for solutions that consider the interests of several stakeholders and use cooperation and collaboration much more effectively than their male coworkers. According to the research, a woman’s presence in a corporate boardroom has been linked to “better organizational performance, higher rates of return, more effective risk management and even lower rates of bankruptcy.” Here are some other statistics (taken from the research) as to why women are better leaders:
- Boards with high female representation experience a 53% higher return on equity, a 66% higher return on invested capital and a 42% higher return on sales (Joy et al., 2007).
- Having just one female director on the board cuts the risk of bankruptcy by 20% (Wilson, 2009).
- When women directors are appointed, boards adopt new governance practices earlier, such as director training, board evaluations, director succession planning structures (Singh and Vinnicombe, 2002)
- Women make other board members more civilized and sensitive to other perspectives (Fondas and Sassalos, 2000) and reduce ‘game playing’ (Singh, 2008)
- Female directors are more likely to ask questions rather than nodding through decisions (Konrad et al., 2008).
Although it continues to be long and hard battle for equal rights between men and women in the work place, hopefully these new findings will lead to more women leaders and smaller gender gaps.
It would be rare for someone to claim that they’ve never had problems related to sleeping. Most people have gone through bouts where sleeping is difficult, mostly related to events that are currently happening. Insomnia is when this difficulty sleeping becomes frequent and extends over a longer period of time. This may mean that there is an underlying issue. These underlying issues could be actual sleep disorders (like apnea or restless leg syndrome), mental illness (like depression or anxiety), injury, or poor quality of health.
I’ve had problems sleeping for a year or so that I believe are related to anxiety and the medication I take for ADHD. Although some nights it seems impossible to fall asleep, I’ve found several things that have helped overall. Here are some helpful tips, including the ones that work for me.
- Set a set sleeping schedule and stick to it
- Don’t nap within 8 hours of bedtime; set an alarm
- Avoid caffeine, nicotine, and alcohol
- 6-8 hours before bedtime
- Have a relaxing bedtime ritual
- Reading, meditation, warm bath, etc.
- Be exposed to bright/natural light in the morning
- Don’t lie in bed awake if you can’t fall asleep
- Get up and do something else until you feel tired enough to sleep
- Control your room environment and temperature
- Make sure the room isn’t too hot or cold; avoid sleeping with TV or music on
- Certain foods
- Fish, jasmine rice, tart cherry juice, yogurt, whole grains, green leafy vegetables, bananas, chickpeas, & fortified cereals may all help provide certain vitamins/minerals that are missing from your diet
- Tea: herbal and chamomile
Recent studies have shown that exercise can have a powerful impact on sleep. The National Sleep Foundation conducted a poll asking people about their sleeping habits and outcomes. What they found is that the people who exercised (vigorously, moderately, or lightly) reported better sleep than those who didn’t exercise. In fact, more than 2/3 of those who vigorously exercised rarely or never reported symptoms of insomnia. Sleep was also affected by the mere act of spending a lot of time sitting down. Those who spent less than 8 hours a day sitting were more likely to report that they have very good sleep quality.
My very brief training in mindfulness has given me some tools for using my breath as a way to relax. Focusing on inhaling and exhaling and counting breaths can help calm down the mind and body. I’ve recently downloaded an application on my phone that guides your breath. It’s called “Universal Breathing – Pranayama Free”. I used it for the first time last night and for the first time in weeks, I woke up refreshed and was able to fall asleep within a decent amount of time. Because I feel I have some underlying issues when it comes to my sleep, I think this would work even better for someone who doesn’t suffer from insomnia.
If you have tried most/all of these tips and are still experiencing difficulty sleeping, it may be helpful to go see a doctor.
As someone who is fairly interested in the psychology of personality, any article that discusses any of the big 5 (openness, conscientiousness, extroversion, agreeableness, neuroticism) catches my eye. One of the more well-known traits is extraversion/introversion. As a country that values being outgoing and assertive, Americans often consider extroversion to be “better”. There seems to be an assumption that being introverted means you don’t like being around people. Thankfully, this is false.
This summer in my career counseling class, we were fortunate enough to have guest speaker Dan DeFoe come by, whom is very knowledgeable about the assessment called the Meyers Briggs Type Indicator (MBTI). This assessment is used to discover what preferences people have in the way they make decisions and view their world. There are 4 dichotomies in the MBTI: extraversion/introversion, sensing/intuition, judging/perceiving, and thinking/feeling. The scores exist on a sort of scale, meaning that you’re rarely 100% one side or the other. For example, you may have a score of 14 for extraversion and 4 for introversion, meaning that you still have introverted tendencies sometimes but you mainly prefer extraversion. One piece of information that really stuck with me about extraversion/introversion that DeFoe explained is that it refers to where people get their energy from. So, it’s not that extraverts love people more than introverts; it’s that extraverts are more energized by being around people whereas introverts draw their energy from more solitary activities.
The reason that I found this original article so interesting is that it discusses some research that found that introverts who act extroverted will feel a greater sense of happiness. It’s important for this statement to be explained because at face value, one might again assume that being extroverted is “better”. Although the original article cites more than one study done to test this hypothesis, the main and most recent research was done by John Zelenski*. Zelenski took 495 participants, assessed whether they were introverted or extraverted, then told them they would be participating in extraverted or introverted activities. Before actually participating, they were surveyed to forecast whether they imagined the activity being enjoyable or not, among other feelings about the activity. The introverts tended to forecast that the experience would be much more unpleasant than the extroverts did. After participating in the activity, everyone was asked to rate how the actual experience was. What the results showed is that introverts significantly underestimated how enjoyable the extraverted activities would be, which explains how the research concludes that (some) introverts who act extroverted will feel happier.
It can’t be said exactly why these results occurred but there is speculation. The author of the original article, Sumathi Reddy, gives a few theories. One is that acting extraverted (outgoing, engaging, etc.) may influence how others respond to you and if that response is positive, the experience is also positive. Another theory is that the extraversion was necessary to complete a goal and the happiness comes from completing that goal; for example, making a speech. One of my own theories is that because when introverts forecast certain activities as being unpleasant and end up not having a terrible time, reality was better than their expectations and therefore produces positive feelings. So even though introverts are happy participating in more reserved activities, participating in more extraverted activities may simply give them more opportunities to have a good time. As Zelenski said “”You don’t think you want to go to a party and then go and have a great time””.
*Zelenski, J. M., Whelan, D. C., Nealis, L. J., Besner, C. M., Santoro, M. S., & Wynn, J. E. (2013). Personality and affective forecasting: Trait introverts underpredict the hedonic benefits of acting extraverted. Journal Of Personality And Social Psychology, 104(6), 1092-1108.
Welcome back to school! As much as I enjoyed my summer, I’m looking forward to getting back into the swing of things. I think this will be an exciting semester. I’ll be working on expanding this blog and creating more opportunities for student involvement. I hope to connect with many of you! Stay tuned to find out more.
Well, it’s the last day of classes! Which means it’s also my last day blogging until the Fall semester. Next semester we’ll be working on a bunch of other really cool things related to this blog. I’m already excited for it! I hope everyone has a great summer and for those of you taking summer classes, good luck!