VOLUME 2 NOW samc TAKE CONTROL OF YOUR MIND FOR A HAPPIER, HEALTHIER LIFE )\\ “THE MORE OPEN WE CAN BE, THE MORE POWER WE HAVE” MIKA SIMMONS ‘on eREAKING THE’ TABOO OF WOMEN'S HEALTH oe DECLUTTER YOUR LIFE PREE YOUR MIND DE L CHANGES Oe: py Dif eee WCW Ca OVERCOME SIBLING RIVALRY ores mE LEARN TO EMBRACE BOREDOM.VOLUME? NOW nse TAKE CONTROL OF YOUR MIND FOR A HAPPIER, HEALTHIER LIFE Understanding human behaviour and mental processes, whether our ‘own or those belonging to others, is essential if we want to make better decisions and lead happier lives. Why do we feel certain emotions in specific situations? Why do we behave in particular ways? And what can we do to overcome the things that hold us back? Delve into the world of psychology and build a better relationship with your mind. Learn how to be kind to it, unlock its full potential and use it to your advantage. In the pages that follow, we explore 10 of the world's most unethical psychology experiments, the nature versus nurture debate, and sibling rivalry. We also look into what makes us shy, why we lie, the reasons we laugh, and the benefits of being bored. We consider ways to improve ‘our mental health, such as saying goodbye to social media, making and breaking friendships, and the benefits of meditation. We also look at the psychology behind concepts such as fight or flight, the placebo effect and bystander behaviour. Packed full of expert guidance from psychologists, counsellors and other professionals, we also speak exclusively to actress ‘and activist Mika Simmons about breaking the taboo of women’s health and the importance of talking. The mind is a powerful tool. Learn how to take control of your own mind today for a happier, healthier tomorrow.Psychology Now a=§ YOUR BRAIN POWER 16 WHAT MAKES US SHY? / iii 20 BREAKING THE TABOO OF WOMEN’S HEALTH CONTENTS 30 MEMORY & RETAINING INFORMATION 5 MEMORY MYTH BUSTERS 34 THE NATURE VS NURTURE DEBATE = 40 WHY DO WE LIE? 44 DECLUTTER YOUR LIFE ali ( ITSA LAUGHING MATTER 32 THE BLIND EYE 36 THE PSYCHOLOGY OF THE CLIMATE CRISIS PsycHoLocy Now64 5 FACTS ABOUT 4 HYPNOSIS 3) 66 HOW TO NAVIGATE SIBLING RIVALRY IN ADULTHOOD TO 10 UNETHICAL PSYCHOLOGY EXPERIMENTS 76 BREAK UP WITH SOCIAL MEDIA COGNITIVE BIAS Tr CONTENTS S4 THE BENEFITS OF BOREDOM SS YOUR BRAIN ON MUSIC. re 90 GRADES OF GRIEF 94 COMPLEX LOSS 96 THE POWER OF FRIENDSHIP 102 THE PLACEBO EFFECT 108 WHEN EATING BECOMES AN ISSUE 113 UNDERSTANDING NIGHTMARES 114 DECIDING IS DIFFICULT 120 FIGHT OR FLIGHT 124 MEDITATION & THE BRAIN PsvcHoLogy Now‘YOUR BRAIN POWER YOUR POWER 20 things you need to know about the human body’s computer Croatee 2) SPECIES? Designing tests to measure animal inteligenceasa challenge that scientists have been woelang on for decades, ‘Thesimplest way to assess intelligence ss tomeasure the size of thebratn.in general the bigger the brain, the smarter ‘the animal But this iat always the case ‘Other tests involve looking for signs ‘of inteligence that we recognise ‘m ourselves the ablity to delay ratification to recognise oneself ina mirror, fo make and usetools tosolve probletns, and to respond diflerentiy to ciferent individuals. The tests try to get at whether animals can make reasoned decisions or whether theyre ust eaming pattems and responding autematically. YOUR BRAIN POWER HOW MUCH ENERGY DOES THE BRAIN USE? ‘Thebrain uses arounda ith of ‘our energy:about 400 calories ‘every day That might sound like a Jot but stsactually surprisingly efficient Its power consumption is around 20 Watts, barely more thana low-energy light bulb The brain uses around two thirds ofits energy tosend messages and therest for ‘maintenance and repairs WHAT IS ‘GREY MATTER’? Youcanthink ofthe brain as, beinga bit ike a telephone networe The bodies of the brain cells are the callers sencing and receiving the signals and the axons are the ‘wires, Imkang the network together. ike real vires rain cell axons transit signals using electricity To stop the signals geting ‘Tossed and to help the messages move ‘aster theaxons have insulation, Known, asmelinsheaths this insulation contains Jayers of white-coloured fat visble inside ‘therainas white matter. The bodies of ‘the cells dont have this insulation, so they appear Brey. WHY DO WE HAVE EMOTIONS? Emotions have ts of parts. The fists the paysical response in the body: the teas, the laughter, the sweating the heart beating faster. The second isthe changein the way we think like heightened senses when we're afraid recalling old memories when were sad, ‘And the this the changen our behaviour, perhaps avoiding dangerous situations or repeating actions that made us happy Emotions help usto cope with the situations that triggered them, they help us to prepare forthe future and they send-signals tothe people around us strengthening our social bonds DEVELOPING EMOTIONS SMONTHS doen fel sir won 6 MONTHS ‘ethyl babi str toss 9 MONTHS mpl cr om ul bg T2MONTHS cal egreveors don fin, 2YEARS indent nya have the worst SYEARS tear tedlerebegntoloen AYEARS Kargeandinge. S YEARS.WHY DO WE DREAM? ‘Many scientists think that ‘rearing has something todo vith the way the brain makes ‘memories Thebeain leas by making and strengthening connections between, éifferent neurones Thisallows us tomake ‘ene of the world around us. During the day, we do thisin away thats guided by coming sensory signals but at night. thts ‘mftux of information stops. With the input turned off the brain is ree to explore new ‘connections on its own This allows i19 ‘make connections between facts that werent previously linked up helping us to solve ‘complex problems. — eth W—$§{, Fes, omanlivde rere! strands They opener nee oak snd rene VMN ‘ALPHA YN DELTA Thee dow long maacapsen nha Baie retin onrehateceep otra eonng THETA yd ocarvie te node comand GAMMA rennin dong bese nat 10 your pain power HOW DIFFERENT ARE HUMAN AND CHIMP BRAINS? Chimpanzees are some of the ‘most intelligent animals on the planet but as smart as they are, chimps brain power pales in comparison with our own. ‘Ourbrains are three times bigger than theirs this huge size difference is down to changes in our cerebral cortex. the region responsible for processing planning and Intelligence. Weve got around double the ‘number of bain celsin there ana they. ‘make more connections CAN GUT BACTERIA REALLY CONTROL YOUR MIND? ‘There are tillons of microbes: ‘nevery miliitr of your digestive contents, and they havea direct ine to your brain, (Changes in gut bactena inuence mood and behaviour The guts enteric nervous system sends signals upwards via the vagus nerve, ‘and bacteria seem to beable to interfere wath the messages. - 7 a @@ THE BRAIN IS FREE TO EXPLORE NEW CONNECTIONS on ITS Own 99 WHY DO WE BECOME FORGETFUL AS WE GET OLDER? Around two in ve people startto Jose thotr memory after the age (0 6. The brain gets smaller andievels of serotonin and ‘dopamine start to fal ant this seems toattect our ability tomake new memories Changes in metabolism and blood supply can also affect the way we think mS psycHoLocy Now‘YOUR BRAIN POWER HOW DOES THE BRAIN STORE © WRITING. @ MEMORY MEMORIES? THE MEMORY RETRIEVAL The brains short-term memory The cerebral cortex The brain reactivates storage sin the prefrontal cortex. the passes the information the connections written part ofthe brain behind the centre o the forehead. The te the hippocampus, into the cortex by the left se ofthis region lights up when we'e working with which controls the hippocampus, retrieving ‘words and the nght when were remembering spatial wating of episodic the pattern stored by patterns Longer term memory storage happens elsewhere memories. the original experience. ‘and falls into two main categories implicit and explict. Impliet memonesare unconscious like muscle memery ‘and they form in the cerebellnm an the basal ganglia. Explicit memories are conscious. an they can etther be episodic things that happened) or semantic (facts), ‘They're formed by the hippocampus, which takes ‘on the roe of writing the data into the brain ‘often when wete sleeping It does this by strenethenlng connections in the neocortex, ‘on the very outer surface of the top ofthe brain Italso tals to the amaala. the ‘ralnis emotional centre tying inthe feelings tat the memory evokes, © INCOMING INFORMATION Cetera sort tu sets ef bra cal ncforet parts of the cerebral cortex. @ MEMORY STORAGE The hippocampus encourages neurones to ‘make or strengthen their connections, linking the areas that form the experience. 66 IMPLICMT MEMORIES ARE UNCONSCIOUS. EXPLICIT, MEMORIES ARE CONSCIOUS 99 PsvcHoLogy Now wWHAT'S A STROKE? Strokes are like heart attacks, butin the brain, These medical ‘emergencies happen witen the blood supply toa partof the brain suddenly stops often, ‘dueto ablead clot orableed. Without ‘oxygen the brain cells stat to starveand «ie, so the faster the biood supply returns tonormal, the better Drugscan be 1seato help to assoive blood clots, and surgical procedures can help to remove them, minimising the damage Ifsomeone suffers froma small stroke the brain can sometimes repair iselfbut larger areas of damage can have lasting effects. These difer depending (on wherein the brain the strove happened. 1 FATTY PLAQUE Lumot efit ehletara an leu an ert tabu pide re bad vend 2 NARROWING. ‘The pla aes vp rom inde th bod seve sorngthe Gon Now eel ryt 3 ‘CLOT FORMATION ‘athe oma rape pt igesofthe lacus scot eon arta orm, 4 BLOCKAGE When afer ee ec can “inet Heth ow oboe 5 STROKE Ife blo Pow tops prof ha br con becoreavedcomgensrdthe lesan ‘YOUR BRAIN POWER WHY, CAN'T WE CONSCIOUSLY CONTROL OUR BODIES? ‘Voluntary control comes fiom the cerebral cortex but notall ur systems receive thett ‘instructions from that pat ofthe brain Directions to move our muscles come from ‘the motor part ofthe cortex putting ther ‘under conscious contiol But directions to our snteral organs come from deeper structures, like the hypothalamus. 2 TO STAY, CONSCIOUS? {We can try to understand more about consciousness ty looking at what happens when its gone Wie end tolose ‘consciousness when the blood few to the brain stops. This can happen blood pressure drops during a stroke or ifthere are problems withthe heart $o the brain needs ‘oxygen to stay conscious But we can also Jose consciousness asa result ofa general anaesthetic When brain cals send signals, ‘they usually gt feedback in response but under anaesthetic this feedback stops The effect seems tobe strongest inthe cetebral cortex, which handles thinking and memory, @@ STROKES HAPPEN WHEN THE BLOOD SUPPLY TO A PART OF THE BRAIN SUDDENLY STOPS 99 psycHoLogy NowBODILY FUNCTIONS? ‘The internal organs do their jobs without too much help from the brain, but there are times tneeds to intervene Signals from the brain belp to ensure the crgans are working together to meet the body's current needs, "The brain controls the organs using 3 tw [part set of nerves called the autonomic nervous system. The sympatheti¢ part ofthis system gears the organs up for ight or fight, and the parasympathetic part calms ther ‘down so that they can rest and digest WHAT CAN THE BRAIN ‘CONTROL? The sympathetic ond peranympatinti nerose tems make smaetinets our ‘nternal organs STOMACH nib tgor ar et Liver siglo en le th arto ‘lose scars ta thaaed hen wate neers PANCREAS, KIDNEYS Thebrancan change wine production and ‘erthe amount! sakond water that ADRENAL GLANDS Winenthobran sande Strahan the carlos od the tlcod mth sree. ABDOMINAL BLOOD VESSELS Thebraincancen eed ara romthe ins ote nd trac the muss wrenme mcd eslopchunne, SALIVARY GLANDS The aineanturasia production on han ‘ieresing oo when ne needa LUNGS. Tha rsincnceave coi the so ‘SMALL INTESTINE LARGE INTESTINE hen the bah sand oro nd ig sty inh nln ners BLADDER Thebrancanza the esr rlesaing rina when wee unde arse ‘YOUR BRAIN POWER Sleep lets our brain ‘etivate ts seifcleaning programme, bathing nerve cells in usd and ‘sweeping away the molecular debris of the (ay, Lack of sleep can lead to abuldup of ‘waste, slowing brain cells dovin in the short term. and increasing the risk of brain disease sn the ong term, @@ SLEEP LETS OUR BRAIN ACTIVATE ITS SELF-CLEANING PROGRAMME 99 HOW DOES SLEEP AFFECT BRAINS? CAN WE BECOME BRAINIER? Intotal wehavearound 86 illon brain cells, ‘wired together by 10 tillon synansas. ‘Weleam by making new connections in {his network, changing the strength of old ‘connections and pruning connections ‘weno longer need Most ofthis rewiring happens befoce our tenth birthdays. AS wwe get older cur ability to make new brain cellsand new connections decreases but it ‘doesnt disappear Take blackeab driers er ‘example. the memory centre of their brains physically grows asthey learn tonavigate London's streets Soi you keep on earning, youll be brainer‘YOUR BRAIN POWER planning and emotional control Q FRONTAL LOBE This pai of lobes contrl thought, reasoning and shortterm memory. They allow usto imagine lan and respond, © LIMBIC SYSTEM This is the emotional part of the brain. It drives our Felings of pleasure, pan, fear aniely and love ‘Geep inside. and the hindbrain underneath, lose tothe spinal core. The hindbrain is the most ancient part and ithandles the most fundamental parts of our biology The brainstem contiols breathing swallowing and heartveat, and te cerebellum looks afer fine-movernent ‘control and muscle memory The midbrain coordinates more complex information. The hypothalamus keeps a cana checkon hoy ang rca on stoy sa Tense tema ean nd te spocampus cont our memories The forebrain locks after the most complex processes of all The cerebrum is by far the largest part Cithetaan andi does etna thas wohales enh vided ino Or obes Totnes ey Randi sensery eration ease 17 WHAT DO THE DIFFERENT PARTS OF THE BRAIN DO? ‘The brain has three main zones the forebrain atthe top. the midbrain @ TEMPORAL LOBE The lobes near the ears process auditory information and also handle tucory memory. @FOURTH VENTRICLE This fluid filed space sitsinside the brainstem, draining cerebrospinal uid into the spinal cord, @ THIRD VENTRICLE ‘The third ventricle connects the lateral ventricles to the hormone factory sends chemical messages into the bloed, controlling the other glands in the body, fourth ventricle. © LATERAL VENTRICLE : © PARIETAL LOBE These hidleg hermshapedewities | @ CORPUS CALLOSUM | ‘Thislcbe handles mestincoming This bundle of fiores connects the left sensory data, including taste, touch side of the brain to the right. and movement. @prTurraRy Known as the ‘master gland, this © BRAINSTEM @® CEREBELLUM This ancient part of the brain looks after essential bodily functions like breathing and heartbeat. @ HYPOTHALAMUS appetite controller, water regulator and hormone centre. This acts as a thermostat, internal clock, ‘The word cerebellum means itl brain. Ithelps to coordinate movement and store muscle memory. © THALAMUS This part works as a junction box, routingincoming and outgoing information tothe right place. © OCCIPITAL LOBE Thislobe, atthe back ofthe brain, primarily processes incoming data from the eyes, and handles visual memory. psvcHoLocy Nowwea es HAT M. LAKES PERSO! INTELLIGENT OR STUPID? ‘Tremost famous ‘way to measure intehgence is the [atest Developed in the 20th century. tatternpts toassess poopie abiity to perform certain ‘mental asks. ple who got one question right are more lke to get the others right ‘even if the questions are ofa diferent type ‘Thisisknown as the yeneral intelligence factor. I'sless about remembering facts and more about being able to think abstractly, use reasoning anc solve problems Studies cf twins and studies of adopted children suggest that IQis an equal combination of pature (genetics) and murture environment) So far, scientists have found more than 500 ‘genes witha link to1Q bat we stil cont really mow what makes seme people smarter than others yuan Is ‘YOUR BRAIN POWER FREEZE? ‘Thebrain cant fee! I i pln, butits outer ‘covering he meninges) can. When the blood flow here changes, can really hurt The main artery that supplies the brain's the carotid artery:itruns up through the neck ciose to the blood ‘vessels inside the mouth anc throat ‘When the blood here gets col, the anterior cerebral artery behind the eves, ‘can start to widen. Cold can also tigger the trigeminal nerve. which alsoatfects the blood supply to the brain Warming ‘the mouth lets the blood vessolsreturn to ‘normal, helping the pain to subside. @@ STUDIES OF TWINS AND OF ADOPTED CHILDREN SUGGEST THAT IQ 1S AN EQUAL COMBINATION OF NATURE AND NURTURE 99 ‘a normal ie despite being born without the night hemisphere of her brain In 2018 a similar story emerged abouta woman snChina who haa been living without her ‘cerebellum The developing brain has anabitty called neuropkasticity. which allows nerve cells o take on new roe. This Incredible ailty enables doctors to perform. ‘a procedure called a hemispherectomy In rare cases of severe epilepsy in children. surgeons can remove half of te brain to stop theselzures Amazinalythe other half adapts ‘otake oni obs.WHAT IS AVP aeea PSUR eas nes De ee oe oe Co Coe ae ce Roe eco a ec oe Unlimited satisfaction one low price Cheap constant access to piping hot media Protect your downloadings from Big brother Safer, than torrent-trackers 18 years of seamless operation and our users' satisfaction All languages Brand new content One site AvaxHome - Your End Place We have everything for all of your needs. Just open https://avxlive.icuWHAT MAKES US SHY? WHAT MAKES US Being shy can impact the way we live our lives, but is it a trait that can be overcome? Or do we need to learn to embrace our shyness? WORDS JULIE S ‘ing to parties ewving presentations attending etworking events aftr: worker ech ean tee! more ike challenges or hurdles tobe overcome. which fla person with apprehi mnxety Shyness is quality thats found in ntroversion, butts distinct from both ofthese. Stiyness ist phobia of social situations in the same way that socal annlety is andan introvert often prefers \ _______ psycnoLocy nowOCIAL ANXIETY While shyness and social anxiety share many traits, they are not the same thing. According to the NHS, social anxiety (er social phobia) is “a long-lasting and ‘overwhelming fear of social situations: cond can have @ very big impact on everyday lif, It’s normal to worry about going into sociel events or new situations, but social anxiety is more severe, It is an intense f can cause panie attacks, physical symptoms like feeling sick or heart palpitations, constently worrying about doing something wrong, a dislike of being watched ond a general fear of normal es ryday activities that might involve interaction with others. Social anxiety can sometimes be linked to other mental health issues too, such os anxiety or depression. For those who find theie shyness overwhelming or iF it's impacting ‘on dail life, speak to your GP to see what help is available time alone tore-energise tuming down Invitations through choice, nct worry Shy people often want to beable to mteract with (thers, to take part in events or give confident speeches but nd themselves unable todo 50, consumed instead by a sense of dread. anxiousness or uncertainty ‘ThelateBemardo J Carducct (1952-2018) ‘aprofessor of psychology and former ‘rector of the Shyness Research Institutet the Indiana University Southeast, USA. was an internationally recognised researcher Inthe eld of shyness, His main area of study was infinding ways tohelp people ‘overcome their innate shyness. “Shyness canbe defined as the presence of anxious reactions and excessive selfconscioustiess and negative selrevaluation in response to PsycHoLogy Now WHAT MAKES US SHY? oe 99) teal or imagined social interactions’ he wrote !manatticiefor the American Psychological Association n 2017 “Specifically, these ‘experiences must occur to the legree that produces enough discomfort to interfere with and inhibit one'sabilty to pecform successfull in social situations” He identied three diferent components to siayness, which broadly included the paysical ‘effects (a ralsod heart rate or butterflies: the cognitive reactions (selfconsciousness, negativity, lack of selbeiet, worry that everyone is watching or the fear of doing something yong) and finally the behaviours exhibited avoidance of stuations, not speaking up.or limiting eye contact ‘Nature or nurture? Tere is evidence to suggest that some ppeopleare bom more prone to shyness than others but its not dawn toa specie ‘shyness gene: A 2012 study from Vanderbit University (published m Social Cognitive and Affective Neurosctence) found that there ‘may beallink between shyness and deficits sn {wo key areas ofthe brain the amyadala and hippocampus. This s caused by whats Jknownas habituation falure, when a person Aoesrit adapt to new stimull Researchers monitoved thebrains ofthe participants ‘hile they were shown pictures of unfamiliar faces multiple times For the participants considered tobe uninlabited. these areas ‘ofthe brain were triggered when the faces, ‘were new but the response dectined the ‘mote times they saw the same faces (a process called habituation) However, for the Participants considered to be mhibitedthe Same areas of the brain continue to respond tothe faces, regardless of whether they were new or being shown again “This allure to habiuate providesa novel neural mechanism for understanding the sty and cautious behaviour thats characteristic. Cf inhibited mdviduas* explained the studylead author Dr Jennifer Blackford. “Individuals who familiarise more slowly ‘may find encounters with new peo; ‘overwhelming and thus avold new soclal ‘experiences, whereas those who adjust more quickly may be mare likely to seek novel social experiences” Results roman eatller study, conducted in 2010 by a teat of American and Chinese scientists sugsest that around 20% of people areborn with Sensory Perception Sensitivity (G5) which can manifest as being inhibited. ‘SPS may account for some cases of shyness as well as other trails such as intoversion or Conditions like social anxiety ‘Butthere is much more to shyness than any neurological explanation The traitis Cften linked to the way we thinkother people perceive us focusing our ansitiesinwares Low seltesteom can be a trigger for shyness ‘we dont value ourselves and theretore assume we haveno value for others limiting ‘our engagement in socal situations But its not always about low selfesteem: shyness fs often tiggored by a worry about how we are thought about by others: Wl Tsay the ‘wrong thing? What ifTreact incorrectly? ‘What if accidentally drop something” In ‘he moment these are very real worries and cconcemn that are dificult to brut aside > wv‘Without intervention. this negative etalk vil continue, causing our shyness to prevent us from enjoying social situations. ‘The way weare raised. and our ‘experiences throughout childhood, are ako influential factorsin whether o: not we become shy as we grow up Bebavioural Inhibition for example can start in childhoox (Overprotective parents may limit certain behaviours or restrict social actviies which ‘can mean children dont get the chance to ‘develop confident social skills AS we get ‘elder, We start to soit manage our behaviours, limiting them to what we feel comfortable vith which then createsa cycle of shyness For example. fora child who is predisposed toshynesst can be hard tointeract with ‘ther children at playtime or wen working together on a project As ime goes on, the fainliax and comfortable behaviour is that coftbeing an observer - rather than an active participant in social tuations, which makes harder tobreak the cycle, Asadulls, wemay already havea patter cfbehaviour tha relates to our shyness. ‘Someone who has never had the confcence tospeakout ina business meeting before, WHAT MAKES US SHY? ee for example, wil find that itbecomes more dlficul to make that fist comment Over lume worry creeps in. they may think that speaking up would appear out of character, and that this might attract unwanted attention. or perhaps even jicgement. from their colleagues ‘Shyness can affect people n diferent ‘ways and in afferent areas of life some ‘of which can be more problematic than ‘thers Shyness can alo influence the path that our ves take. as were drawn to those {Hlngs that make us feo] most comfortable Someone whois generally shy is unlikely {o follow acareer path in television, ‘example or pursue arole that requires alot ‘of networking and social interaction, unless they can learn to master their shyness 10 follow a particular passion. This can be one ‘ofthe biggest problems with shyness -it ‘canbecome a lnurdle tat prevents us from following the path we want to follow Ina ‘work environment being shy can mean being ‘overioaked, Those who speak upand engage tn ciscussions are noticed mote, which ean help their career progression, 9 ‘The way that shyness is viewed culturally hasan impact on our behaviours too In a [BBC article The Science Behind Why Some (fs Are Shy (adapted from an episode of CrowaScience called Why Am IShy?)its repocted that the traits cf confidence and extroversion are valued behavioursin the USA. However in some Asian countries. being quieter isa more destrabe trait ‘These external and societal influences wall ‘novitably impact on the way that we view ‘our own shyness In the Western worl, re ‘may view our own shinessasa problem or Issue that needs tobe solved. cater than, accepting Its patt of our personality Overcoming shyness Shyness sna condition that necessarily needs tobe cured Its quite normal to feel shy in certain situations and generally it ‘oestit cause any real problems. However, if siyness does develop into something mote ~ ‘causing higher than normal levels of anxiety triggering depression or having a noticeable Impact on quality oflife-then this could be social anxiety, which should be rented by a psychological professional ‘hat sald. mary people do opt to seekehelp toovercome.or combat their shyness This may be because theyre strugelingat work ‘when it. comes to engaging with coworkers cor clients, or maybe they want tobe able tosocialie without the worry Cognitive Behavioural Therapy (CET)s usually the most effective psychological therapy, by gztting to the root causes or belles that cart anifestasstiyness CBT looks at changing thought patterns and related behaviours, identifying hose thoughts that arenegative and could be contributing to pattems of shyness Itcan help patients to understand the key drivers behind their shyness For example, tn the ‘work environment feeling shy inmeetings ‘x presentations coul be a deep-seated fear fof saying the wrong thing m front of sentor colleagues, which could m itself be linked to strong workethic anda drive to succeed, CCBT holps to unpick these connected strands, Jeam to recognise unhelpful thoughts and then putin place mectianisms and stratesies tocope with situations as they come up. ‘There is also something called the Soctal Fitness Model (shymess.com) developed by Drynne Henderson, wich sugaests that social iness is something that 2122 «216922 in the sae way as physical ites. In a ME, 21 ese cnpepet Soc! ee eee eoFitness: The Ontine Treatment of Shuness psycholoaist Peter Saunders sald: "The term Social Fitness refers tothe idea that similar topphysical fitness in order to stay in social shape weneed tobe constantly exerting effort and working out by spaking social contact with others’ Iisessentiallya form of cognitive behavioural therapy, delivered with ‘an ethos of compassion. Changing long-term ‘behavioural patterns should be approached sensitively and carefully. “This means tha for those who have ‘desire tobe more confident in social stations it wil take plenty of practice, but ftcan be achieved Itmight beas simpleas starting small by staking upa conversation vith someone in.a shop or while waiting for ‘albus The dea isto embrace or engineer situations that challenge shyness 9 that. over {ime people develop strategies for dealing wih bigser social interactions. The important thing to remember is that tS not about trying tochange who aperson sits about earning hhow to recognise unhelpful thoughts and address issues with social situations to make them more manageable Embracing shyness Butts shyness really something that needs tobe overcome at al? Maybe its better just to accept being naturally a shy person ‘Shyness doesnt mean that we cant achieve great things Many wellknown people have spoken ontabout their own experiences of siiyness The idea of ashy celebrity might seem somewhat ofa paradox gven that these are often people who have chosen to follow a path ino the limelisht Take one ‘of te celebrity worlds biggest apparent exhibitionists Kim Kardashian She is reported to have once saldTm the ge who too shy to dance ina nightclub = maybe for ‘ope song, anc then that it The real Kins very shy and reserved and nct outspoken, and loud le everybody assumes seis” (Other famous faces who have spoken out about being shy inciude Johnny Depp, Keira Knightley and Steven Spielberg ‘What these celebrities have managed to do ‘saccept thetrnatural shyness but project content exterior tothe werd Itsnt about {denying partof who they are just that they are ableto separate thet if in the public eye from their true sells seen offcamera Shyness. then, certainly doesnt need tobe ‘barrier tosuccess ifitcan be carefully ‘managed when needed. ‘The talt of shyness comes with other ‘benefits too, Shy people are often observers, ‘watching and studying in social stations, Tather than engaging, With this comesan attention to deta and better understancing ‘thurman behaviour, which can be useful sills Theyre also more likely to consider 1isks and plan ahead, which means thatany_ PsycHoLogy Now WHAT MAKES US SHY? a “5 WAYS TO ww OVERCOME SHYNESS ACT CONFIDENT You might be shaking on the inside, but lr to project an air of calm confidence. It takes time and practice, as with any skill, but it ean make engagements easier TRY NEW THINGS Shy people tend to avoid new situations, but confronting that fear of the unknown ean help your overall self-confidence in other situations. OWN YOUR SHYNESS Being shy is part of who you are, but it also doesn't define you. Remember, it's just one trait that makes up © very individual person, RE-FRAME YOUR THINKING Rather than worrying about how shy you are in social situations, focus ‘on your strong points, such as being a good listener or a loyal friend STAY PRESENT Its easy to drift into our thoughts when we're anxious, but stay in the moment and mindful of what's happening oround you. It can help you stay calm and fecused. Digife decisions aremade inameasuredand | but those that they do have are deeply ‘confident way. valued and longlasting ‘Shy people may nd ithard to soclalise Being sy doesnt define a person: ts An large groups but they are usually great friends. Often witha strong sense of empathy, slayer people can be good listeners and advice givers They enot prone to gossiping, so ateolen considered trustworthy. Shy people may have fewer friendships overal, Just one behavioural trait that makes upa ‘wonderful, unique individual So wile there are some beneiits tobe alin learing to ‘manage common social stuations without anxiety, we should also embracetthe shyness aspatt of who vreare » ts memrains rit rano0 oF women's Weatti BREAKING Rg OF WOMEN’S Having the confidence to talk about our sexual health is harder than it should be, but breaking down this barrier will lead to better physical and mental health worps saranpankes | ‘nh elatively recently the gma assoctated with mental xl carry theburden alone ‘Which ultmately made the problem worse Issues has helped enormously, focusingon the importance of Cadrains rit ra800 0F women's HEALTH talking in particular And while westilmave along way tog, according to Mental Heath Foundation the number of people receiving treatment for mental health issues increased ‘by 142% from the year 2000 to 2014 It seem: ‘obvious that encouraging people to talk as Dada profoundly positive effect. Pethaps then a similar approach needs to be taken with our physical health While this ‘might sound surprising because ve already seem better at doing that its somehow easier tobe more vocal with enleagues abouta sore Jenee, for example, or to visit the doctor abot persistent migraine, than it does sharing the fact that youre feeling depressed or anxious) there isone area of our physical health that ‘west fee} uncomfortable tallang about -to healthcare professionals friends relatives, colleagues, even our partners ~and thats sgynae health, Accotdins to The Eve Appeal. 93% of ‘women never discussed aynaecvionical Dealth with thelr parents while rowing, ‘up And 84% never spoke about the female sexual anatomy with them Tae psychological impact thishas on later life 4s surprisingly signilicant and the serious Dealt implications startlingly worrying. Growing up believing we shouldnt tal about our reproductive organs leads toa Sense of shame and embarrassmert In fun thisencouragesa whole host of ricblems ftom not seeking mesical advice when we suspect we shold to ing gynaecological screenings tings ike cervical cancer. 1afe saving conversations are simply not happening because we've been conditioned to believe we shouldbe ‘embarrassed to talk about our bodes. It ‘wedontt know and understand our oe ‘bodes how can we identify when something ‘wrong? If were too iy toseekadvice both ‘our physical and mental health ae at isk Digging deeper Sq as inteligent, responsibe aus why do we feel uncomfortable talking about gynaecological matters? Where has this Aawvkwareiness come from? ‘To fully understand the reasons behind ourattitudes towards sexual heaith, we have to go way back and try to remember ‘what conversations were ike growing Up. Do youremember your parents talking to you about periods and safe sx? Perhaps ‘you do Perhaps your mother sat you down tocxpiain the bites and the bees. or maybe your father ltt abook n your bedroom that ‘explained tall for you to peruse at your ‘own leisure By the time these conversations slatted to take place, though itlikely you had already developed a self consciousness Depending on how your parents addressed, such matters, theteS a good chance both, parties felt uncomfortable discussing them and so avoided! going into too much deta Very young children lack the inhibitions found among older children teenagers and adulis which can beboth a blessingand a ‘use inhibition development is naturally a very important part of growing up but the chilelike quality of speaking your mind and feeling reeto talk openly (particularly to parents) about anything and everything s equally s important and fundamental to ourlearnng, Children are inquisitive beings and ask lots of questions Wile its important to answer thew questions in a way that is chilé-and ageappropriate fas parents ‘were shooting down conversations about ‘our sexual anatomy or feeling embarrassed toanswer innocent questions our children have about reproduction, children willbe conditioned to believe these subjectsare taboo, Then, when conversations arise among their pees, theyll not only lack understanding and the facts, but they're also lkoly to feel embarrassed. This ‘embarrassment is oflen responsible for the sigpling or even mickeytaking that occurs Inthe classtoom or playgrounel but perhaps‘BREAKING THE TABOO OF WOMEN'S HEALTH Many women, let alone men, aren't aware that WIT ARE THE Hi there are five types of gynaecological cancer GYNAECOLOGICAL CANCERS? OVARIAN (Ovarian cancers the second most ‘common gynaecological cancer in the UK, with more than 7,300 estes seh year bt ti the most gt 02¢, a its symptoms are often confused with ee senaus conitons, such as irtable bowel syndrome (BS). Persistent bloating Persistent tummy and/or pelvic pain Difficulty eating or feeling full quickly © VAGINAL Veginal cancers extremely rare, wth fewer than 300 new cases in the Uk each year Around 20% of those ciagnosed said they hed no symptoms atall Symptoms are usually a sign of something ess serious, ke a vaginal infection, butit’simportant to keep an eye on whats going on Bleeding in between periods, after menopause or ater sex Unpleasant-smeliing or blood-stained vayeal Socarge Pain during sex ‘Alumpin the vagina Itchy vagina PsycHoLogy Now © VULVA Around Bon of whe cancer cases rein ‘women aged over 60. Again, symptoms are usualy a sign of something less serious, butts important to see a doctor if you do notice any of these symptoms Persistent itch Pain or soreness ‘Change in skin colour (redfpatchy) lump A mole that changes shape or colour EANOMB (OR UTERINE/ ENDOMETRIUM) pot ones the ines en sith mre than 9.909 women being Gagrosed with teach year Blooding in between periods, alter menopause or ater sex Heavier periods Vaginal discharge © CERVICAL Cerviealeancer is mostly caused by human papillomavirus (HPV). which ispassed on through skin-to-skin sexual contact It usualy disoppears by itself, but whenit doesnt, there isa chance that abnormal ells can develop, which is what a smear (Pap) test looks for. These abnormalities can become cancerous if lft untreated, which is why cervical screening appointments are so important. Bleeding in between periods or after sex ain during sox Unpleasant-smeling vaginal discharge 1 p i }rains rit 14800 oF Women's HEALTH ‘worst ofallsthat it eads to feelings of shiame and confusion, which can be very ‘damaging Sadly. ese feelings of shame and confusion stick with vsand are often transported into adulthood where we fee] ‘embarrassed to talk to even our closest friends about gynae problems. Where should it start ‘That'snot to say we shouldbe having conversations about sexual health with our very young children Itsjustabout being _mindful of how we answer their questions ‘when they do ask them and how we make them feel during these conversations If we ‘make our children feel comfortabieand Jet them know that itsnatural to talk about ‘hesethings it will make the more in depth conversations much easter to ave when they re older Helping our children of both sexes) to become more body aware and Jetting them know that having convetsations about our bodles is perfectly welcome ~ even ee 2) encouraged isan important fst step to ‘breaking the lence. ‘We might think tS appropriate or ind it caster to use euphemisns or nicknames 10 tofer io our sexual anatomy when talking to ‘our children (or even as adults when talking toour peets),bu this only reinforces te idea Uthatits embarrassing to tak about these body petts. Using correct langage from an eatly age is ancther step to breaking this taboo. And. being guided by the individual chi in terms cf wher! and how much seems likea sensible ‘ay to approach the matter Why it's so important Physical changes o our bodies can affect the ‘way we feel whether these changesare all part of getting older or something to be more concermed abont Itcanbbea struggle to cope ‘with our emotions when experiencing these ‘anges, as they often cause confusion, anxlety and worry which are unpleasant ‘emotions in themsolves. When combined with feelings of embarrasstnent or shame, ‘our mental health can suffer asa result, ‘The importance of talking cannot be stressed enough whether ts to someone ‘you know or someone outside your family cor friendship network. Hopefully, he next generation of ‘adults willbe better equipped with more confidence aid fewer reservations total about gynaecological health And once we allstar talking more, not only wil we feel ‘better mentally but well be far more tikely torecognise when something sat quite "ight and more fortneoming fo speak toa healthcare professianal about it Professor Janice Rymer from The Royal College of Obstetricians and Gynaecologists (RCO) states:"We must all Work together to raise ‘awareness ofthe symptoms and signs of ‘gynaecological cance and break down the ‘mentalty that gynaecological health sa taboo subject By encourasing both women and mento talk about gynaecological health, ‘we can start toreduce the number of women ‘who die from gynaecological cancer" Its a bold statement but ultimately she right in saying thatthe simple act of talking wil save lives soles get better at it PsycHoLocy NowPan [BREAKING THE TABOO OF WOMEN'S HEALTH, NTERVIEW Actre: ; Mika filmmaker and women’s health activist Mika Simmons talks to Sarah Bankes about the | importance of shame busting and breaking the | silence when it comes to gynaecological health © Summons . Vy What inspired you to want to make a difference in the area of ‘women's health? {ost my mum to ovarian cancer in 2000, Inbetween that and setting up the Lady Garden Foundation, eit wanted to doan awareness drive. My mother vas pat ofthe sup of women who setup the womens liberation movement. She was an active fominist her whole ife and increably healthy She originally trained as anurse and then Went into bainga leader for wornen, her work was very much around womens Assues She was someone who looked to alternative therapies to keep her mind and body wel. and to understand her ow body. So when she was diagnosed with staged ‘ovarian cancer asa family we were quite shocked that she hadnt recognised the symptoms (The doctors hadrit recognised them either, they thought she had fibreids) I come froma ine of muses = my great 66 THE FACT my mum, OF ALL PEOPLE, bDID'T KNOW THE SYMPTOMS OF OVARIAN CANCER WAS BAFFLING 99 PsycHoLocy Now 2019 srandmother, my grandmother and my ‘mother were all nurses so thefact my murn, ofall people, dciit know what the sympioms ofevarian cancer were was bathing Tell us about the work you've heen doing with Doctor Banerjee and how that came about. Inbetween lasing my mum and when Doctor Banerjee moved in next door to me, Thad this longing to do something about awareness So when Doctor Banerjee asked ‘me f{ would help her fundraise to do this very important research, welch has now come to fruition Isald that would dot, but only ifthe Royal Marsden agreed tolet me do anawareness drive as well-and thats how the Lady Garden Campaign was born The Lady Garden Foundation has been funding Doctor Banerjee to create > THE LADY GARDEN DATION Mike's desire to roise woreness of women's health issues soon led her to bring together @ group of phenomenal women, cll of whom hed o very personal relationship with sgyncecologicel heolth. And 50, in 2014, the Lady Gorden Foundation was born. The Lody Gorden Foundation is @ national women's health chority, raising eworeness cand funding for cutting-edge studies and groundbreaking research into the treatment of gynaecological cancers ‘at The Royal Marsden NHS Foundation Trust. Mika and her Fellow founders hope these studies will revolutionise the {treatment of these cancers,eee SLADYGARDENCAMPAIGN medication to help women livea longer life ‘once diagnosed with gynaecological cancers. "The medication we have developed under Doctor Banerjee has now been green it ‘hich isamazing When you fund science, youre ling the dicea bit but of course ‘youre going to back someone whase work ‘you believe in wholeheartedly Dector Panetjee had already made great strides with ‘breast cancer treatment so we knew she was aleader in he feld and that her thinkang, ‘wasleading the way The medication that ‘we've funded, which i called olaparib has ‘only been offered to women in later staaes of ‘ovarian canoer inthe past, but its now being ‘offered to women in earlier stages. Do you think people's opinions and ‘mindsets have changed in recent years? 12013, when we frst started to think about ‘what the branding was going to be forthe project and how we could best get the patons attention to understand that there vwasa gapin women's knowiedge. we looked at what other chanties had dane betore Another gynaecological health charity. which, Trespect very much, had already tried to do a campaign called the Vagina Campaign. but ‘unfortunately t wasnt successful [think ‘umes have changed massively We talked about why that campaign hadat worked, and think twas too in your face: people ‘dit want to hear the word Vagina! around 2owv2012 Its amazing that today when ‘you Google ‘vagina, there are endless news pieces [eel like the Lady Garden Foundation hrashad a significant rolein that change because we took a nickname that made us 26 [BREAKING THE TABOO OF WOMEN'S HEALTH DOCTOR BANERJEE Doctor Susana Benerjee (MBBS MA PhD FRCP) is @ consultant medical oncologist and research lead for the gynaecology unit at The Royal ‘Marsden. She is also reader in women's cancers at the Institute of Concer Research. When Mika and Doctor Banerjee met in 2007, the timing couldn't have been better. Miko was already looking into how to,raise awareness of ovarien cancer, and on discovering that her new neighbour specialised in ovarian cancer and the systemic treatment ‘of endometrial and cervical cancers, they immediately formed a friendship, putting their heads together to tackle the cause. PsycHoLogy Nowreams rit ran00 oF women's WEALTH SikRege lle gegtene Jaugh because we thought it wasa bit twee, and used itto grab people's imagination. would make people think What islady garcen? Then once beneath the surface we ve people all the information they needed 1n2014. you needed todo that. Because of the work that we've done. and work done by ther chanties such as The Eve Appealand Jo Cervical Cancer Trust peopleare now much more open about ‘Ween a period of people tryin to decloakctenr shame both in the press and on social media -and there are the ‘ew generations coming through where people are no longer willing tonot be ‘unique. Were ina period where people ave celebrating theirincviduality Beauty PsycHoLogy Now 9) myths are being smashed in terms of what ss considered beautiful and acceptable. and the Lacy Garden Foundation hasbeen a Jnuge part ofthat by leacing the charge. terms of talking more openly about or gynaecological health, Why do you think women find itembarrassing to talk about gynaecological health, even to medical professionals? Tthinkat the heart of tis comparison and sitame Al the vety deepest level we've sel up aasociety where we've created these norms, ‘Whatthe normal vagina looks like; whether ‘ornot you should have a bush or wax. tie Forge ‘ES ‘number of women who say tome they didnt goto therr smear test becanse they hadeit got waxed Its that shame af not wanting, someone tosee you in your natura state Thada mother who wasa femimist. ny teens Td get home fromschoo! and there ‘would bea vagina examining workshop in my house The fact that a woman who was {that forward-thinking sil didnt recognise her own symptoms is devastating Shame is a very real thing tht tops people from going tothedoctor One.of the reasons did The Happy Vagina podcastisbecause I wanted to create something that enabled women to hear every single variation cn how women. look after their wm health, and to be okay nth Its so easy as human beings tobe affected by those around us You nave tobe [Phenomenally strongin yourself to really enjoy your uniqueness. (Ofcourse, there are lots of reasons wy peoplearent going to their smear tests ‘There have been massive cuts n terms of government funding n the NES and there is evidence to sugses that letters arent boing sent out in poorer parts of the UK But do ‘Uunk the main reason i that we have shame around sex. and shame around our sexual ‘ogans and sometimes we forget that the ‘vagina this amazing organ that ives bith and creates Ife But because also this place where ve enjoy intimacy and pleasure, ‘we get confused about what were going to the doctor for. iHow do you think people's mindsets ‘can be changed even more? Talking My calltoarms with the Lady Garden Foundation was thal we al need to talk mote Five yearsin [realised were all saying we nead to talk more but were not actually talking more Theres alot more being put out in the press and there's more awareness but in realty are we actualy talking more? The more open we can be, the ‘more power we have for ourselves TThosted a panel called! How To Make Your ‘Vagina Happy for Intemational Women's Day in March 2019 There were 400 women, THE HAPPY JAGIN PODCAST Launched in January 2020 ‘and hosted by Miko, The Happy Vagina podcast ‘opens up e crucial dialogue bout fundamental female ‘saves, lack of education round women’ experiences ‘and gynaecological health Empowering listeners with information and heartfelt ‘eccounts of female experiences, the podeast not only educates but also ‘entertains and enlightens ino supportive way. Guests, including Bryony Gordon and June Sarpong, discuss their formative years and current relationships with their vaginas, bodies, periods, sex and getting tested Listen to the podcast here: wrrmcthehappyvagina.co [BREAKING THE TABOO OF WOMEN'S HEALTH, Inthe roomana the fecdback we received was phenomenal On the panel were four women whi had all iad incredibly different experiences based on their backsrounds. The comparisons were joyful very funny at times, ‘andalso quite heartbreaking to hear peoples stories about how they became stuck with their gynae health. Afterwards.a woman came upto me and said, Tve jst realised that Thaverit gone for my smear because ofa bad experience had" She sai that just listening to everyone talking had encouraged her to ook the appointment and go. Itvas following the success ofthis panel that Tdeqided to launch The Happy Vagina Podcast. asa way to get people talking and change peoples mindsets ‘Tae more that women hear each other talk the more progress well make. And one of te most important things sto not be judgemental of each other and to celebrate diferences within us.T worry sometimes that some ofthe critical movements at the ee 28 PsycHoLogy Now>_> rains rit 14800 oF Women's HEALTH ‘moment strongly imply theresa particular ‘way of being When human beings are thet highest selves and psychologically free they can expect all the diferent variations ‘ofexperiences and le, and be okay with sLThope thatthe mnore women talk about their own individual experiences, things will change for generations in the future and people wont feel suc shame. snot necessanly about being ‘completely open, Not everyone needs to speakeopenly about their gynaecological ‘health In fact. none of the podcasts une Sarpong absolutly refuses to answer one ‘ofthe questions and thats great hecause that’ who she is Shes very. very open about some other things. The most important things are that you really get to know yourseifas ‘a woman whatever age youare and youre ‘okay with yourself in whatever way iit for you making sure that your decisions are not coming roma place of fear or shame. because thats when we really get nto trouble ‘with our gynae health What are the negative implications of not talking about these issues? we dont talk about these things it means ‘we're often poorly informed and we biock things out {just ida round table for The Power of Women TV (programme! and we were talking about gynze health Itbecame ‘apparent to me that three out of the sx ‘women round the table thought tata smear test wasa test for al fve gynae cancers ‘These are very educated, grown women ‘That’ the negativeabout not being open bout that ares of our bodies and not talking ‘boutt with our cllaren. ‘Theres amovement to say that these things should be taught at school and there should be better sex education at school Im not sure we should be leaving, ‘the mental health and wellbeing of our daughtersin the hands of our teachers Its sdovin to the parents. [think there should be more education for parents Parents shoiild fee! ale to talk more openly ana get ‘more guidance: ft would be fantastic ifthe {government was able to support parents Like sate. hada feminist mother who talked about everything. but that may not be right {or every family. Other families may profer to ‘aides these issues in a more private way. {and thats okay as ong as peopleare talking, Doyou think there's more wecan do to encourage men to feel able to talk about female issues without feeling embarrassed? Ithete were tobe jst one change in schools, ‘tshould be that young men are aught about PsycHoLogy Now periods Wor example), as well as women. ‘Young women are often taken off on thelr ‘own tobe taught about periods, but periods are what give us life the period cycle is what brings men and women into the word and ‘men should understand ittoo.Asa starting point that would be useful because t woulel help to normalise periods for young boys Inthe workplace Hove what Allright 'sdoing Wtsdaing some work around ‘making sure there are tampons in ofices ‘Theresa movement tars having things to¢o with periods being mare visible in the ‘Workplace It shouldnt be something We fee) We should have to hie. [started my period quite young. 1 was probably the frst in my class and T remember being laughed at.zemember Dboys making fun of mer having sanitary towels vistble in my bag As far as Tm. concemed. ey made fun of me because they were fightened and didnt understand, ‘what it was. Butt scarred me Twas already struggling o understand what it was all about myself My mother threw a patty for ‘me whea Tstatted my period So there was ‘my mum who was celebrating me feeling ‘very confused and these boys making fun. Of it That combination creates confusion within your own body about what okay ‘and whats not okay, and then you spend the rest of youre trying to hide your period AAnaiitS nothing to be embarrassed about “Thankful t did take me ong to get over that and pretty fee about now. ‘Thereally important things for people tobe okay with what they re okay with So sf youtea private person and you would like tobe private about the time of mont, then that’ okay as long as snot coming ‘roma place of shame. andaslongas it doestit mean youre not talking to other ‘people about i R must come from a healt, positive place. froma place of freedom } i 5We take it for granted, but how do we retain and utilise information from our environment? TOW WE FORM AND STORE LONG-TERM MEMORIES The time it takes for a ‘memory to really stick ATTENTION = EMOTION Events or things that cause an cemetional responte ore more ely to be remembered becaue they if something grabs our attention wee lor marital tovemerber | Neurons fre os we continue to from short-term to longterm. The tholomus plays o big ole in “drocling ctlontion, | red lovee of actly || in the cmyedala, ond this oreuso | means more formation token in | ‘ond process i SENSATION Sensory memory isbesed on receiving information from our senses, s0 gh Siu henge fina remory fading, ond this rat infermoton rom the senses the sering point for ony memory. PsycHoLocy Nowsre nor ano reining INFORMATION -—] worns insey ports emory isthe capacity to store and retain information, then ecallitfor use when. peeded [is used by most caganisms to operate inthe ‘ost successfull manner they passibly can in their unique environment. ‘Thete are three main types of memory: sensory, short-term and longterm although Jong terms often spit into diferent types of memory Sensory memory isa very shortterm. type of memory thats evoked through the senses Itlasts fora few secondsat most and is not stored ‘Shoctterm memory isa slightly longer: ‘sting form around 20 seconds. Is the recording of memoties curtetly being used = 0,remembering a number to cial in the next 30 seconds Ifthe information is repeated, Thowever it caises pathways to form between ‘neurons in the bain and a phrenolegical oop tobe created, causing a memory tobe stored asa long-term memory Unless this repeated fing of the neurons occurs which is forced by repeating the information, amemory is lost. ‘When we cannot remember someting, sts generally not because of developing a degenerating brain disease like Alzheimers 105 far more ikey tobe that the correct stimu, have not been presented to prompt retrieval ‘ofthe memory. o that you did notregister or retain the orginal information properly. For ‘example you cannot remember where you ;pu your shoes when you took them oft may bethat you were not paying attention ‘when you put them down and consequently Dave not transferred the memory from short term to long-term in the fst place rather than Lavingfomotten, ‘As long as youhaverepistered and retained the event, correct stimull would cause arefiring ‘of the neurons when creating the orignal _pemory, allowing successful retrieval ofthe ‘nformation required. Depencent on its type, a ‘memory is stored in different areas ofthe brain, “Thishelps people to store related information ‘more easily asit can belinked to previcusly stored related material TYPES OF MEMORY The complex ways we remember. SENSORY MEMORY Sensory memory is evoked theaugh the senses and is the initial perception of something. Thisis a fleeting memory and will not be transferred into short- or long-term unless we focus on remembering the event. SHORT-TERM This type of memory is stored temporarily for up to 20 seconds. Ik can, however, be confused with working memory, a separate type of memory that allows an individual to retain information only for long enough to, say, complete a sum. Unless information is repeated several times to esteblish a pathway between neurons, it will decoy and be lost LONG-TERM ~ PROCEDURAL (IMPLICIT) This kind of long-term memory is how we remember to do things such as ride « bike. Its where we store our ‘body’ memories ~ ‘our motor skills LONG-TERM - DECLARATIVE (EXPLICIT) This type of memory is how we store facts for retrieval, and consists of things such as names and dates. LONG-TERM - EPISODIC This is where we store event-related memories and link them together. For example, if you went to a dinner party you wouldn't remember ‘every moment, but you would recall a collection of events, smells and sounds that link together when you think of the overall event. WORKING MEMORY HIPPOCAMPAL i CONSOLIDATION Working memory is when information is PROCESSING Ifyou use a piece of information repeatedly the links cee tects | He reettrtigpecratnarmation hte foresee aiag heer Tne ure aso afew Sritparteany srl ox wll on Aosta place or along tine, Atnoog to palinaye ecco or so, butfrpetiion secon, iromthe shoriem memory-based | between neurons ore chenging ot wo recive, rocare ‘areaing te te link wich coh intho prefrontal eotox thon tothe ‘ond rom new formation, epetiion ond eure com Siri twilberetaned ond conove | hippocampus here:tisprocessed nd | cause the pathwoys o remain and the memory to stoy int short or coger Trmoeinisticlongiemmencry | inthe bron psvewoLocy Now a2 tenon avr suse: WW Qe A MYTH BUSTER Our memories of experiences, sensations and emotions play a huge role in our future behaviours, but they can often be misunderstood. We're here to debunk some of the most common memory myths MEMORIES ARE ACCURATE ‘no means perfect The way Wwe remember things isheavlly shaped by our environment, ‘our influences, our belies an our interpretation ofa particular situation. The brain snot lke a video recorder, accurately and constantly recording events around us ankl were not ableto rewind the tape'to replay things weve seen, We canleam.a Jot from our memories, ot ~-more accurately - the way we remember things. They can tellus aot about ourselves if we'e open to exploring, ‘cur own minds We also need to remember that our memories might bebiased by our own thoughts and feelings and net always rellective ‘of what actually happened. 32 ‘WORDS JULIE MEMORIES DON’T CHANGE Many people believe that once we have formed fama site overs formmemor emotional m ‘might recall these mnemeories and approach them froma new perspective which mightin tum shape a new version cor interpretation ofthe memory, Whats mare, when we tell story many times, we might embellish or ad extra details ‘which over time become part of the memery. psycHoLocy NowYOU CAN HAVE A PHOTOGRAPHIC MEMORY We probaly all novr ot someone who has what we ‘would consider tobea photographic memory - these indwviduals are seemingly able o easly recall nformation they have seen visually n great detall But the bran is nota camera: the term photographic memory suggests that we can snapshot things we vant toremembes fle the mental pictures away and recall them whenever we like Some people do have exceptional memories, and many others have taught themselves tricks for remembering and recalling things. ‘There is sucha thing asan eidetic memory. which s often used interchangeably with ‘photographic memory: but they are subtly diferent People with eldtic memories can recall an image afte only seeing itbriety ‘once and remember ts details by way of Ingermg after image: tis typicaly only seen nehildten and rarely m acts PsycHoLogy Now DOING PUZZLES WILL IMPROVE YOUR MEMORY ‘Well they can abit butoniy within context Ifyou doalot of crossvtords, for example. youll kely start to use your memory tosolve them ‘more quickiy over time Puzzles area good ‘way of keeping the brain active but they may not help boost your overall memory. ‘There are other things that do help thoush, such as ewercise, which requites you to remember and learn a series of movements {in der to perform particular actions It canalso increase blood flow to your brain, ‘which can help with memory function. balanced, healthy diet wil also help to keep ‘your memory in peak condition. CONSTANT STUDY IMPROVES PERFORMANCE ‘When t comes tostudying foratest interview or bis presentation the temptation isto spend Jong hours reading over facts and figures, frantically trying to commit them to ‘memory. Walle repetition can help tis myth to assume that the more time and fort you pat in, the better you wl a. ‘Your brain needs undisturbed rest periods, and you may fn that you actually recall ‘information better after arest than during the period of mtense study Irdoes need to bbe rest with no interference though ~0 Dut ‘your phone away. tum off the television and lose the curtains to relax.NURTUR DEBATE The oldest and often the bitterest COUT Ae Cae Pa! ees errr Mn eed eatin st century. the controversy shows no signs Cem mina mrt pega surat emt tect etter sueteo en uetensud Peete treats) ed ecm e e ee ee ere etre eee crt’ eee erect ong etme eet iirr| eee meee eee eee ery into the 21st century Coed Seed eee eee eas cries soa aod etd re pe erence} Fetal on ee aera Cera ei toner Perea Pe econ pene taen acre er tg seer aa sat Seer cee rier eg Cee Meee te ieee ie eros See oe ert er gerry eee ttn toactually be passed on from one generation Peete are matey Se eee eee need Bereta ete ee ea eee ae ee ets eo arene a Rese eea Dette cas ose Cea et eed ea ee agg ec Perens iain et eS eau Nurture Cetera td ote econ e ee reer Seer seer eee eemror eter eee sies ary Coddeer a Ue eee my eee ety et yas Reena eter en acer ee naa! nero Perr eet ig Pree react ae pated eee So wile the names might change the Ren ace een te CNinrene net eeca ers ere eet eg ceets Peer r ater re end eee Cnr erent oe ete ts Roath etette gue tere eer Peete a ees CUS eee nies pees ere ites eet ee Pea rem ome ed eee tee eens ‘over nature and the self. through the use of Sar et See ea eet Seca ‘by the wil rather than subject tothe Se eet eee CT eeeeu ener saa) iseroneaedus ecient Sea ee cee renames ecstacy eee peruse (Tey Peciereates ies td Lamarckism, ta allowed a roe for inherited characteristics. The Darwinian version of Pee eerreemertenn eerste red todeterminean individuals fines to survive oe eee Seed Reagan a tein Petee ree cen i Tagins Cee eet Pens tenet renee) eee eed Perrone ester errs Fee ed ‘Thenature versus nurture debate may Pee eee et tes the academic journals, but the answers to ees an ee ecg cen ar uate Peete era eens Sa eee oer eat eee Recetr ona ete Pen UN te er ere aL Ce} rte ens etree me rere a ‘boys appeared tohave dificulty urinating, ere tery See eae eeeay pericettesa te eet eae Freesteeaunet at eestor en reer) om 4 prevented the y rey ee eres 4 Peer) we Cee x eet es eee cd reenact Peete ‘machine rather than the sal alpel. tae Ae See ements Ere a ate cetc iia niente tay See Petree termerace poster) Peamen nn ene Tea eg acorn t Rene comet where he led the Psychohormonal Research Unit. Money was the leading proponent of ere on erer eens eet ee eee etree Potten erie areas asa result of his work with intersex children >Td Roe re eet eee erg een Peoria eer cts Cee eae eT Perera ener eae Sees) eae ere a peg tea ete Peete et greed Se at Perrier tetensrenr iinet eee te ter eet etna Eee eee ey Seen Staats a Peete tame hum Brenda, There was a sura te eee ere entire eg emer ret Breen nn enti area im een Coen hoenreer tt ‘The family made annual visits to Doctor Resear a the progress of his experiment Under the erent reer tt eee a eee rere rt Se eee ett rene ee eed fi VERS. ears, children go from babbling to bei nd they dos ntax or anything much at all beyond ga-ga sounds porents. To explai human being is longuage of their pare in grammar or from delight sed the AL GRAMMAR g fluent in the with s, the lingui sarn language and thet there is a univ rules within our minds thet predispo sand children, Whi particularly on grounds of wheth behind the varieties of different languages, been hug) eee ee ey in dresses and with long ha, She found. eevee es tesc ni een eae ee rene! Peer eee Pee eet a eos aa @@ THE CASE WAS PRESENTED AS FU NWA at a Lie eu ih iene b) 36 stil subject to criticism, al grammar is detectable CChomsky’s ideas hove y influential eee aerate Pee te eee ee) Peete: See enter eee oes pemreeteeeereen teeter ea ed eee ee ee these annual visits to Doctor Money's Siete es Pieaeenereiuiie tay eae ues eels Pee seen Perec einetea arts Etter mtn Cee eter er ttre ean) Pierre aries ects eee eee ert Brendas paren to tel their daughter that she erect eats eee tent een es ee ers the wardrobe, covered them with pettol and Pre eee eee rennet nit ee tern eee yeas eee eee ected eee Lela cet aes ay eee ternal Patna tobecompleted, during which time Brenda eee nets ise berries Td Meee tMeteiie nee Cee tied Pretenteeree reser ti AT e rere te rnc Davids case came to public view in the late pea emene nessa reat ptoerete re eet r 2002, Brian, Davids twin, committed EreCe Se eres eS Coda9 te nar vs er eat, ‘years asked for a separation. On 4 May 2004, David Retier took shotgun from his house, sawed down thebarrel and shot himselt Doctor John Money died two years later ‘The politics of nature and nurture For David Reimer, te question of whether nature or nurture determines what we are hhad been deadly personal. tremainsa Jmugey fraught area of research fori feeds Into so many ideas of what we ae Itwe are taken tobe the procuctsof our birth, then socially and peliically this tends to lead to arguments for maintaining the status quo people are bor with aptitudes and abaties, and there isnot that much that can be ‘done to change these. Most controversial. Inheritance wasted to intelligence, starting in {he 1920s when the eugenics movement was atits height According to this view, there are ‘ferences in average intelligence between ‘the various human races the finding that ‘was most publicisad by the ealy eugenicists ‘was that black people tended to score lower WHAT MAKES YOU HAPPY Genomic sequencing and twin studies hove led scientists to investigate whether itis our genetic makeup or our environment that makes us happy - and the answer seems tobe that heppiness is roughly half down to our environment (such as a happy marriage, a fulfilling corer, good heeith and the other usual aspects of the ‘good life). and half down to @ genetic predisposition towards happiness and fulfilment. So it would be possible to hove everything and sill be miserable and, conversely, to have nothing ‘ond be profoundly happy. OF course, with most people, the ‘ectual reality lies somewhere in the middle. PsycHoLocy Now ‘on Qtests than white people hat Astans scored more highly than both grours was Jargely ignored) In 1969 the psycholosist Arthur Jensen published a paper in the ‘Harvard Educational Review that argued that the variance in IQbetween white and Aftican Americans was 80% due to genetic factors, ‘ith only 20% the result ofthe environment and culture in which the childzen had been, raised In otner words African Americans ‘were less inteligent, on average, bacatise they werebern that way and, asthe tite of his paper asked ~"How Much can we Bost IQand Scholastic Achievement? ~ Jenseris answrer was: not that much. Thus the end point ofthe nature school has the tendency toshacle nto outlooks that border on racist. But wha about the implications of those who believe that we are what we are because of our environments and the way ‘weare brought up? Surely Ural wort! be so problematic? Sadly ts. This idea of human nature, which goes back to the philosopher Johin Locke who argued in is An Essay (Concerning Human Understanding that ahumanbeingisbom.asa tabula rasa, a blank slate, tends to end itself to those most ‘committed to remaking human society Into some other idealised state without _much thought asto the consequences. Foor David Reimer was one casualty of this viewpoint -a boy sacriiced to prove a scientists hypothesis ~but there have been far more catastrophic experiments in social engineering carted outin the name (of making perfect hurman socety trom Po! Pots Year Zexoln Cambodia to the Cultural evolution in China Sots lear that this ‘question as to what makes us what We ares acrudalone But what does make us what we are? After a century of scientific study, are we actually any closer to disentanglng the twisted skeins of inheritance and environment? Insome ways, yes, ‘Strange bedfellows: behaviourism ‘and psychoanalysis ‘The st halfof the 20th century saw the belle tat environment was the key tnuence 1m human development reign supreme in psychology asa result of the dominance ‘ofthe eld by two schoo's of thought - behavioursm and psychoanalysis ~that vere in most respects opposed but which did agree on this big question: cur environment ‘makes us what we are Behaviourist, which ‘was invented by Jon Watson and developed by BF Skinnet sought to understand human. beings by, precisely. their behaviour that behaviour being determined by the srt of stimulus-tesponse conditioning fst demonstrated by Ivan Paviow When feeding his laboratory dogs Paviow always ranga bell before giving the dogs thelr food, Soon, Pavlov found that simply ringing the bell ‘was enough tostimulateasalvary response Inhis dogs Indeed. Watson went so far as tostale “Give me a dezen healthy infants, ‘wellformed, and my own specified world to ‘bring them up in and Ml guarantee to take any one at random and train him to become any typeof specialist might select -doctor. lawyer artist merchant-chief and, yes, ever, Dbeggarsman and thief egarcless of his talents, penchants tendencies ablities, vocations, [and race of his ancestors Psychoanalysis was the other main schoo! fof psychological thought of the hist halt cof te 20th century Sigmund Freud, the founder of psychoanalysis thought the origin ‘of many later ife neuroses tolien chilahoodt ‘raumas or the fallure to compote the stages of psychosexual development - orl. anal, phallic latent and genial ~ that were, nis view. necessary for human flourishing, So again, the childhood environment was the ‘determinative influence on the adult human ‘Delng: nurture all the way. This view of human learning received further reinforcement in the Bobo Doll experiments carried outby Albert Bandura 1961 and 1963. In the experiment, young children aged between three and five observed an adult interacting vath a large Inflatable Bobo Dal (basically a blowup Mr Blob) In one scenario, the adult hit or ‘abused the Bobo Dall mn the ather the adult ‘gnored the doll completely and played with ‘other toys in the room. The child was. after a short hiatus then allowed to play with te Bobo Doll and other toys in the room, Whore {the child had seen the adult hit or abuse the Bobo Doll. there was a marked tendency for the child to mimic this behaviour ‘There was a matked gender difference too, with boys far more ely than gis to act aggressively towards the Bobo Doll For Bandura, this was eviclence for is theory that children leam by observation as well as the operant conditioning demonstrated by the ‘behavioursts It also added further evidence tothe view that children were largely formed bby their environments when growmg up. The gene genie However, bythe 1970s new work on genetics ‘and twin studies began to call this primary {emphasis on the environment into question Many of the studies wore controversial precisely because ofthe implications.a view of human beings as determined by {thelr genes rather than thelr environment would have However twin studies the Human Genome Project and comparative anthropological studies began to Suggest both the hettabiity of many features and even the existence of cultura universal, ‘Twin studies were particularly important tostart with because identical twins share > 766 IT IS CLEAR THIS QUESTION AS TO WHAT MAKES US WHAT WE ARE IS A CRUCIAL ONE 99 ‘the same gonctic makeup, whereas fraternal ‘ins although sharing the same uterine ‘environment and upbringing ave the saine genetic relation as ordinary siblings ‘Thus ifinheritance s more important than ‘environment there should be litle diference ‘similarity between identical and fraternal twins. On the other hand ifgenes are more important than upbringing Klentical twins should be significantly more similar than. fraternal twins. This latter proves to be the case, although the degree of similarity varies fom very high ~basic physical traits such asheight and eye colour -to medium in the ase of personality tats and intelligence So cleaty genetic inhertance playsan important role in making twins what they are. ‘be that Klentcal or fraternal siblings ‘vhth genetic studies becoming easter and ‘cheaper to carry out from te 1990s onwards, AAswifly became clea thatthe extreme view Cofnewbom babies as blank slates that had ‘been championed by the kes of Watson and ‘Money was untenable In particular studles ‘on adoptive children showed unequivocally ‘that these children showed more similarities tothetr birth parents than they did to thelr adopted parents ‘But while was clear that genetic ‘inheritance played alge part in determining ‘what a person would become, it was clear thatthe most determined aspects ofa person ‘were their pysical characteristics: height, batt and eve colour and so on. This was not, ‘and never had been, controversial What ‘wasalso slowly becoming cleat was that there was.an interplay between genetic ane cerwironmientalfactorsin the working out of ‘many ofthe more complex characteristics ‘mpeople Take autism asan example This ‘complex developmental disorder has a strong genetic component shownby the fact that, among kdentical twins ifone twin Dhas autism, then the likelihood of the ober sibling also being autistic is around 75%, ‘whereas fr fraternal twins the chances around 30% and for erdinary siblings about 20% [fautism was completely geneticaly ‘THE NATURE VS NURTURE DEBATE THE FOUR HUMOURS Good old Mother Nature’ influence on her children hes gone under arnumber of different names during human history, The frst was the mixture of the four humours - blood, phlegm, yellow bile and black bile - that, according to the Greek physician Galen, determined our personalities, with traces of this belief stil contained in the meaning of words derived from these humours. & sanguine temperament, produced by a preponderance of the blood humour, is confident and optimistic, whereas someone who is phlegmatic is stolid end slow through his or her excess of phlegm. However. this theory did allow doctors to correct imbalances in ¢ patient's humours by prescribing food and treatments for the opposite, lacking humour, so that an ‘excess of blood could be cured by blood letting or eating earthy, cold foods. Nature's natal influence was extended through astrology with the precise location of the planets and constellations at birth being supposed to determine the personality and fortune of the newborn child. The belief was, and remains, hugely influential, ond as such is clmost the purest example of the idea that what we are and what we become is determined by factors surrounding our birth that are outside our control STERILISING THE UNFIT Francis Galton (1822191), 0 relative of Charles Darwin, developed his theory of eugenics after reading Darwin's work. Convinced that humanity would decline without selective breeding, Galton and the generation of eugenicists that followed him popularised the idea thot human progress depended on the selective, and encouraged reproduction of people with good traits ond the discouragement or sterilisation of people with bad or undesirable traits, Assent to this sterilisation was not clways asked for or required. The ideo become popular worldwide in the early 20th century, with many of the most progressive minds of the time, from Marie Stopes to George Bernard Shaw, becoming enthusiostic advocates. Indeed, Stopes orgued that the products of ony that they could not pass on their miscegenation. [Fit was not for the opening of the gates to Auschwitz in 1945 ond the realisation of the ulkimate destination of the eugenics road, it would likely have gone cn being an article of faith of the progressive left. race unions should be sterilised to ensure PsycHoLogy NowCee emer nels ere eee ee nett factors account for about a quarter ofthe areas mares eu Pes Ce nr teeter eee eed Peer eet a emer pee eerie ers thatnot is without any reference note eet ee ee eee ae eee aan ea Cees eeca ena eee ae erces Penta erent tcc! ee Tete e tT einen ey cers rts Perenta ones syetiete nn Sr Neen eer eee Nace Coeere poeta Meer eee td iret tenteepss ee esiety enero e tests piece eretetaty Beene ty eae te eee eng teeter ae) ene ee Meant ents eee eas ee eee ey Sree ea tert ete et sean es ee ete Sie N ates although vasily complex predisposition to Reenter ey Peete are rare) Pate sree Perera nectar ety ere reenter) Papeete et acquisition must take place In cases winere ent ese ststeetitee ert eee ets Tren eee eer Seer ene emrreees eee er cies Car eee eee eee Dread a ened Coe eee eas ee ee eee iceman eet rn Peete ey Cee tener rien rer fom the physical, through the psychological peice rote aCe Peat eres ener mene nier eaten erie eee reerentetats oe eee) Pomoc neta | peer eter en ‘Which the two mluence each other: n Cad eed ea eee eects Penta cenes eee) ee etches ee ae eee Sie een aes Seco ec ecaay eee ret teed Peete Rete ese tet Feros ioe eee tent ree eee tts oni ees net et pence nie nacre Teena Ce ar eerie by the response of those arcund him o peered eee ens ieer rest try eer eee ees n ety SOC Seed eee) Crees ta Ey Peete ane aha cameos ess een ete Ducane ti tae eaten poet eee repeater pete seer octet Pera mene tee sient ert hac Ecieratee etter eee subject to change Weare t turns out, ree ee eure reget Pseraeeer roentgen ee eee rene) Pace trecntctr sy]4 ven 90 we et It’s not just bad behaviour — deception is a product of evolution and it gives your brain a real workout our dogreayditeatyour | sometimes weneedt ie Trougou Nomewoiandyourveno | exile Abas been agate deavmhotookthelstbsct_| advantage tobe god hay et suppets fromtnesweetje Lying | socal bonds and theretere you are ete ISingournatirebutdont_ | ey tosurewe ana pas on yor ones Sinthenatweotmestumans ts | Benaingthetith payne ast ansiose eh Ztechnigietihasevawea overensot | Mefact engatal le watoer you ca yenssontumsoxtyoumsgrenotactaly | svingisometang tat mos maaan haven fo te abou curepeies ea eay Humans are sot creatures and we Alnogh deception owned upon by yao gantiaisto an orth socket actualy evoied asa way fom Thoyevened obecolagetecrisewe | tune oursocalslsandsrenthen out Teetedttecttaspacotobeacceslst | flinship Have you eer ‘od aend hat communisainswihetersanaveepna | Youreall loved th ner tw Me cooksd jaeup happy Tistasaixot | or Vou" Ormaybe younavolied 0 You fdvanlageyoucan | mum abou actdenalteatrgsometirg Dulldbondswttier | Anthekch? Tats Use eoonry humaneyoucanseciss | mechanGns Mtg and wheter tas moretsoutembecae | (oprotue yout repute js od yourtendsardtamiywilshae | upetirgaomecna probably weed well feed nlshelterbobingyoucutmenyean | toprtel yourreonships I yout ast necditButtoheeptheseossconnecons, | caught ais) 40 bevewotoay Nowen ana Lon mia) iB, S76 A HAS DEVELOPED ae sai\s nea eee Your brain on ties Lying isa creative task and its much harder for our brains than Just cling the truth. as strequires remembering lois of different {information to keep tiestory consistent ven more complicated is our ablity tolketo ‘ourselves, an extreme level of deception that requires Keeping two pieces of information in ‘our heads and ignoring one. ‘Whatever reason youare lying, and however complex the ie there are three main parts of the brain that you use when ‘you re being deceptive the anterior ‘ingulate cortex, which is responsible for ‘monttonng errs the dorsolateral prefcntal cortex, whieh controls behaviour ana the ppanteta] cortex, which processes information. fom your senses, These parts become more active when lying and they can he seen ‘sing functional MRI scanners a far more advanced version ofalie detector, Hovrever sve not always had the techinology to help us detecta lar For most ‘WHY Do WE LIE? ct history, we have relied on our observation and social sls We learat hovr to monitor ‘ther people's behaviours for signs they ‘were not ieling us the truth- unusual eye contact, signs they might be sweating more, elaberating ena story with details that yust ‘ont sound beievanle and.so.on As our ality to ie evolved. s9 did our aay to ‘detect ale Thishas come n helpful asiot ‘every le i told because we want tokeep ‘our fiends, Sometimes lying is used to ‘manipulate others for personal gals such as scamming people out of money Being > LYING IS A MATTER OF AGE — HONESTLY! While our tendency ole peo in 4999 iota 7 68) on 3 i PsycHoLogy Now ‘ying frequency by age (overaza-hour period) teens, we dontall make forhonest adults