How many hours do you sleep each day? How would you describe the quality of your sleep? In today’s contemporary world, we navigate through lives dictated by increasingly hectic schedules, surrounded by an environment overloaded with information and stimuli. Messages advocating for productivity and performance, at times detached from context and treated as an end in themselves, proliferate on social media and in the mainstream. As South Korean philosopher Byung-Chul Han highlights in his work «The Burnout Society,» the 21st-century society has shifted from being disciplinary to becoming performance-oriented. Amidst the deluge of information, the implicit and perpetual pressure to enhance «productivity,» and various factors influencing our sleep hygiene, among others, insufficient sleep is recognized as a «silent epidemic,» impacting the lives of millions. Globally, 62% of adults report unsatisfactory sleep. In Spain, as per data from the Ministry of Health, sleep disorders affect 50.6% of men and 58.1% of women. Furthermore, Spain leads in the consumption of benzodiazepines, commonly used to induce sleep.

These statistics indicate a significant issue in our society, extending beyond mere sleep deprivation. Sleep is entangled in numerous processes crucial for overall well-being, encompassing both psychological and physical health. Persistent sleep deprivation is linked to an elevated risk of diverse health issues.

It is common to perceive sleep as a period of complete inactivity, where the body and brain «shut down» until we awaken. However, in reality, during these hours of rest, the brain (along with the rest of the body) undertakes several crucial functions. For example, sleep encompasses processes related to memory consolidation and the drainage and elimination of specific toxins and proteins that accumulate throughout the day (some associated with Alzheimer’s disease). In general, during these hours, our body initiates actions aimed at rest and the «repair and maintenance» of all systems. Therefore, consistently neglecting these needs raises the associated risks and their impact on various aspects of our health.

Regarding sleep quality, there are three elements to consider: duration, which should be sufficient to feel alert and rested during the day (in the adult population, it is estimated that this time should be between 7 to 9 hours); sleep continuity, as sleep periods should be continuous without interruptions or fragmentation; and depth, as sleep should be deep enough to be restorative.

Scientific evidence supporting the detrimental effects of sleep deprivation is extensive. According to the American Psychological Association, individuals with sleep disorders are significantly more prone to developing psychological and physical problems. Numerous studies indicate that people experiencing insomnia have a heightened risk of developing various psychological issues, including depressive disorders and problems related to anxiety and stress (Baglioni et al., 2013).

Furthermore, research suggests that Rapid Eye Movement (REM) sleep, the stage where the most vivid dreams occur, plays a crucial role in emotion regulation. A 2015 study published in the «Journal of Neuroscience» proposes that the disruption of REM sleep can amplify emotional reactivity and contribute to mood disorders (Vandekerckhove et al., 2015).

Other research focuses on how sleep impacts the activity of the hippocampus, a brain region involved in processes related to encoding and consolidating memory.

It would be impractical to delve into all aspects of health affected by a lack of sleep. In this article, we will concentrate on the cognitive and psychological aspects most susceptible to insufficient sleep or poor-quality sleep.

If you are currently not getting enough sleep or experiencing poor sleep, you probably notice that all those fundamental cognitive processes that enable us to face everyday situations begin to function poorly, even after just one night of insufficient sleep. From alertness to memory processes, and the regulation of emotions, almost all our abilities start to function less effectively.

Furthermore, exposing oneself to natural light in the mornings can promote the proper functioning of circadian rhythms that our body relies on to regulate alertness and vigilance levels. When we wake up and perceive light, the body ceases to generate melatonin, a hormone heavily involved in sleep-wake cycles, signaling to our body that it is time to sleep. This is why it is also recommended to establish a pre-sleep routine that avoids screens or other sources of light, signaling to our brain to start preparing for rest. The same principle applies to caffeine, which hinders us from perceiving the feelings of tiredness that aid in falling asleep.

Once again, while these tips may be helpful, if you feel that lack of sleep has a significant impact on various areas of your life, it would be highly advisable to consult with a healthcare professional who can help you conduct an analysis tailored to your circumstances. Considering all the functions affected by lack of sleep, it is worth addressing it as a priority: improving your sleep quality may lead to a noticeable improvement in aspects you may not have associated with the quality of your sleep.

Alejandro Sancha is a General Health Psychologist and Clinical Neuropsychologist. He also has a postgraduate degree in child and adolescent psychology. He has experience with various psychological problems (anxiety, mood disorders, stress, ADHD, rehabilitation in acquired brain injury, among others) and works from an evidence-based perspective. His passion for understanding human behavior led him to dedicate himself to the clinic, being very important for him that his clients feel comfortable from the beginning, understanding how their discomfort originates and how it is maintained today, in order to generate the necessary tools that allow them to achieve the greatest possible well-being in their lives.

The use of social networks and their impact on mental health has been widely discussed in recent years. In this article, we will explore the use of social networks, their relationship to psychological well-being, and discuss strategies to engage in a more conscious and satisfying use of them.

Social media has become an integral part of our daily routine. Just yesterday, I was talking to a family member who, before visiting a city, had discovered various places and activities through TikTok videos. Social networks are not merely for «socializing»; they serve as a primary source of entertainment, resources, ideas, and information, showcasing the «best side» of the lives of those around us. Nowadays, it seems that if you don’t have social media, you are either a hermit or an alien.

The scientific literature has seen extensive discussion on whether the use of social media has positive or negative effects, its potential for addiction, and the media often portrays it in a sensational and alarming manner. The reality is that, as is often the case, scientific evidence does not provide absolute conclusions on the matter. To assess whether social media truly has negative effects, an in-depth study of each individual case is necessary. However, we can observe some general trends that can guide us in making a more conscious use of these platforms.

Today, it’s no longer a secret: social networks thrive on the attention you give them. That’s why they are meticulously designed to:

The goal is to gather extensive information about you to construct a profile, including your political orientation, preferences, hobbies, age, gender, and interests. This allows social networks to deliver «tailored» content and advertising. The content and ads you see will be finely tuned to you, presenting significant value to advertisers looking to promote on these platforms. The more you engage with social networks, the more insights they gain about you, and the longer you use them, the more advertisements you’re likely to encounter.

This implies that all these social networks, typically considered «free» for users, have perfected every conceivable technique to be exceptionally appealing. From the color palette and icon design to the notification sounds and the «gestures» and buttons during usage, every minute detail of the user experience and interface is meticulously crafted to captivate and retain your attention.

Given these characteristics and the increasing use across all age groups, it is not surprising that there is a growing concern about social networks, especially in adolescence. The reality is much more nuanced than the typical portrayals in the media: they are neither inherently evil nor an unequivocal marvel of socialization.

The scientific literature on the subject often presents contradictory conclusions, emphasizing that the relationship between social network use and mental health is, in fact, complex and multifaceted, involving several contributing factors. Some aspects associated with excessive use of social networks that can impact mental health include:

These represent just a few of the dual aspects of social networking. It is common in the media and even in everyday conversations to attempt to simplify a complex reality, presenting a «caricature» of what social networks are in one sense or another. Yet, as is typical in psychology, it all depends. It depends on the manner in which networks are used, the purpose they serve, the discomfort they may generate, and the interference they cause in various aspects of an individual’s life, among a multitude of other variables.

But on one thing, we can agree: owing to the way they are designed and the strong social component of these networks, many people aspire to make a more conscious use of these applications and reduce the time spent on them. In fact, numerous individuals seek consultation with complaints about their attention, lack of ability to concentrate, and «dependence» on certain social networks. Let’s explore some strategies to attempt to achieve this.

Ideally, we should aim to retain as many positive aspects as possible while minimizing the negative impact that social networks can have on us. Many people strive for this balance, often relying excessively on sheer «willpower» or motivation. However, it’s crucial to recognize that motivation is something we need to cultivate actively, not something inherently within us. Therefore, let’s construct that «motivation» by shaping our environment, recognizing that we are in competition with applications expertly designed to «hook» us.

In conclusion, endeavor to reshape your environment, making it slightly more challenging to access what you aim to avoid while fostering behaviors that hold value in your daily life. Relying solely on our «willpower» may not be sufficient to cultivate awareness of our device usage and contend with the myriad distractions vying for our attention. By strategically modifying our surroundings, we empower ourselves to navigate the digital landscape more consciously and regain control over our attention in the face of formidable competitors.

Alejandro Sancha is a General Health Psychologist and Clinical Neuropsychologist. He also has a postgraduate degree in child and adolescent psychology. He has experience with various psychological problems (anxiety, mood disorders, stress, ADHD, rehabilitation in acquired brain injury, among others) and works from an evidence-based perspective. His passion for understanding human behavior led him to dedicate himself to the clinic, being very important for him that his clients feel comfortable from the beginning, understanding how their discomfort originates and how it is maintained today, in order to generate the necessary tools that allow them to achieve the greatest possible well-being in their lives.

We all live within various systems that, throughout our lives, shape who we are and how we behave. These systems encompass the verbal community around us, its customs, language, the physical context with its characteristics (political, religious, cultural organization, etc.), infrastructure, and even the climate, all of which influence the environment where we feel comfortable. Additionally, we form a social circle that provides support, contributing significantly to our well-being and sense of belonging.

Relocating is already one of the most stressful events in a person’s life, and when the move is international, it can have an even more significant impact on the pillars of our lives, disrupting the systems that help us navigate our environment satisfactorily.

In this article, we will explore some of the challenges faced during expatriation, as well as strategies to facilitate a smooth adjustment to the new environment.

The business world has undergone profound changes in recent decades. In the era of globalization, employees must increasingly adapt to different cultures (Caligiuri, 2013). Expatriation has seen a dramatic increase (Brookfield, 2015), sparking psychology’s interest in understanding the potential challenges people face when working abroad and adjusting to a new environment.

Expatriation, or international relocation, presents numerous psychological challenges that should not be underestimated. Culture shock, separation from family and support systems, adaptation to new rules and values, and the need to establish a new sense of belonging can lead to high levels of stress, anxiety, and feelings of isolation. These factors can, in turn, result in issues such as poor adjustment to the host country (Harari, Reaves, Beane, Laginess, & Viswesvaran, 2018), reduced work performance (Kawai & Strange, 2014), difficulties in dealing with culture shock (Okpara, 2016), or a negative impact on overall well-being (Kempen et al., 2015).

It’s important to note that each individual’s experience is unique and influenced by factors such as personality, learning experiences, support networks, and the specific context of the expatriation.

In the face of these significant changes, if the imbalance between the «pleasurable» aspects we leave behind and the «unpleasant» aspects that emerge in the new destination is too significant, we may begin to feel worse and tend to avoid seeking stimuli that would enable us to adapt and enjoy our new home.

There are countless «reinforcers» that we lose when leaving, such as physical closeness to loved ones, the comfort provided by familiar customs (food, rules, habits, and social interactions like «going out for a drink» after work), sports or hobbies, cultural activities in your language, assistance during administrative procedures, and friendships that deteriorate, among others. On the other hand, there are many factors that can create «friction» when engaging in activities, making it difficult to leave the house and leading us to avoid certain situations. These factors include the loss of references such as currency value, knowledge of prices and products we typically purchase, complete unfamiliarity with local places or available activities, language barriers, and more.

Faced with the loss of reinforcers and the increase in friction or «unpleasant aspects,» avoidance behaviors may emerge, leading to inactivity, spending more time at home, and reminiscing about how «good things were before» and how uncomfortable we feel in the new place.

However, these avoidance patterns only perpetuate sadness or frustration, without helping us «balance» the pleasurable and unpleasant aspects of relocation. All of this can lead to a negative perception of everything related to the host culture, generating an almost automatic rejection of the place, the new job, customs, and life in general.

Therefore, we must consciously make an effort to stay active and create a new «catalog of reinforcers» that allows us to maintain a positive state of mind, develop a sense of belonging, and truly feel at home in our new environment.

To achieve this, it is advisable to plan visits to the new city and its surroundings, try out local restaurants, activities, and stores that can become our new references, explore pleasant outdoor places, and become familiar with the areas near work and home. Having social support, whether from a local person or someone who deeply understands the culture, can be very helpful. Learning about customs, phrases, or basic words for daily interactions is an excellent way to bridge the gap with the new place and gradually feel more comfortable.

The expatriation experience is a challenging journey that significantly impacts one’s mental health and emotional well-being. As we venture into new places and cultures, we embark on an emotional journey that takes us through various stages, from anticipation to adaptation, and ultimately, the search for a new sense of belonging.

In the midst of uncertainty and change, it’s essential to remember that emotional growth and adaptation are individual processes. There’s no one-size-fits-all recipe for expatriation success, but with a combination of flexibility, continuous learning, and both personal and professional support, it’s possible to find a new sense of home and balance in a foreign environment.

If you’re in the process of expatriating, remember that you’re not alone on this journey. Whether it’s a quest for new adventures, career opportunities, or a life change, there are tools and resources available to support you every step of the way. Adaptation is a gradual process, and with patience and a support network, you can find your place in this new reality.

Alejandro Sancha is a General Health Psychologist and Clinical Neuropsychologist. He also has a postgraduate degree in child and adolescent psychology. He has experience with various psychological problems (anxiety, mood disorders, stress, ADHD, rehabilitation in acquired brain injury, among others) and works from an evidence-based perspective. His passion for understanding human behavior led him to dedicate himself to the clinic, being very important for him that his clients feel comfortable from the beginning, understanding how their discomfort originates and how it is maintained today, in order to generate the necessary tools that allow them to achieve the greatest possible well-being in their lives.

As for any psychological difficulty, «depression and anxiety « are labels we use to describe a range of symptoms and circumstances that a person may go through in their lifetime. At some point you may wonder whether you should seek psychological help, or whether what you are feeling is «normal» or not. These are common questions that we all ask ourselves in certain circumstances, and in this article we will discuss some aspects that may help you understand a little better what we mean by depression and anxiety, and perhaps encourage you to seek help if you need it.

We will first look at what we mean by depression and anxiety, and we will talk about the signs that might indicate that it is a good moment to seek psychological support.

Depression and anxiety are two words that we use to describe a particular set of circumstances that occur together at a particular time. It seems obvious, but generally starting out by clarifying this helps me communicate what diagnostic labels are.

When we talk about «mental disorders» or «mental illness,» we generally tend to view these problems as «entities» or internal phenomena. This can lead us to feel guilt or frustration, as well as resistance to change, since by seeing it this way we assume in part that the «cause» of what is happening to us lies within us, and we must «cure» it. But we shouldn’t forget that people are in constant interaction with their environment, and that it is generally within this interaction that we find the cause of what we experience.

We are individuals in perpetual learning, and many of the strategies we learn may be useful for dealing with a situation in the short term, but may not be as useful and effective in the long term, and therefore we end up sustaining a general discomfort in our lives if we are not really aware of it. An example of this is avoiding something that makes us anxious: avoiding the situation brings us great immediate relief and peace of mind, but in the long run it is very likely for that anxiety to increase and be maintained over time. This dilemma between the consequences of our actions in the short and long term is the basis of many psychological problems.

Many people, assuming that the problem is nothing more than a «chemical imbalance in the brain», focus mainly on pharmacological treatments or talk about «curing» this disorder, sometimes ignoring all the strategies that we can implement when we discover all the elements that are involved in our behaviors. And that is the goal of psychology: first analyze what originated the problem, what is maintaining it, and set out to act directly on those variables and generate a change that will lead us towards psychological well-being through all the tools learned along the way.

There are not two depressed people with identical symptoms, just as there are not two people whose anxiety is due to exactly the same causes. They are labels that we use to summarize and communicate the things that are happening to us, and they can be useful to somewhat alleviate uncertainty, alleviate our concern, and as a good method of communication between professionals, but we need to examine your particular situation and circumstances in order to generate the desired change.

That being said, let’s look at what we generally understand by depression and anxiety:

Depression is described as a mood disorder characterized by a profound sense of sadness, hopelessness and lack of interest or pleasure in everyday activities. This inability to experience pleasure or interest is known as anhedonia, and is one of the most common aspects of depressed people. This anhedonia is then generalized to all areas of life, making it increasingly difficult to get out of the situation, in a kind of downward spiral in which the vision of oneself, the world around us, and the future, is increasingly pessimistic.

Other very common symptoms in depressed individuals may include the following:

On the other hand, anxiety is characterized by intense feelings of worry, fear and nervousness. It is a subjective experience that varies in intensity and can manifest itself physically, cognitively and emotionally in a variety of ways. Depending on its characteristics it is often classified into various categories, such as generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), phobias or social anxiety disorder, among other diagnostic labels.

It is a common experience that we all go through at some point in our lives, and is actually a natural response of the body to situations of danger or stress. However, when anxiety becomes persistent, overwhelming and interferes with daily functioning, it can become a very disabling problem.

Generally, the following symptoms are included when we talk about anxiety:

As you can see, some of the symptoms associated with anxiety and depression «overlap». Going back to the idea of diagnostic labels, we rarely find a situation in which a person presents symptoms of a single diagnostic category… And this is not surprising, since as we have seen these categories serve among other things for grouping a series of symptoms and thus facilitate diagnosis, treatment and communication between professionals. But in no case are they » sealed categories» and the human experience is too complex to be reduced to one of these categories, so that in almost all cases you will experience symptoms that can be attributed to several labels.

Anxiety and depression are two diagnostic labels that allow us to describe a series of symptoms that generally occur together. Depression refers to a deep feeling of sadness, an inability to feel pleasure, and a general decrease in activity with changes in appetite, sleep and cognitive abilities. Anxiety, on the other hand, refers to great activation, nervousness and worry, often related to anticipation of future events. If these symptoms begin to interfere with various areas of your daily life, it would be very positive to see a professional psychologist to understand the mechanisms that are maintaining them and how to change them, and if necessary, work in tandem with a psychiatrist to assess the suitability of medication in your particular case. However, it is not necessary to wait until this point, since seeing a psychologist beforehand can help you acquire more tools and prevent this impact on your daily life.

Alejandro Sancha is a General Health Psychologist and Clinical Neuropsychologist. He also has a postgraduate degree in child and adolescent psychology. He has experience with various psychological problems (anxiety, mood disorders, stress, ADHD, rehabilitation in acquired brain injury, among others) and works from an evidence-based perspective. His passion for understanding human behavior led him to dedicate himself to the clinic, being very important for him that his clients feel comfortable from the beginning, understanding how their discomfort originates and how it is maintained today, in order to generate the necessary tools that allow them to achieve the greatest possible well-being in their lives.

Attention deficit hyperactivity disorder (ADHD) is a disorder that is often associated with childhood. However, many adults continue to show attention deficit-related signs and symptoms that greatly interfere with activities of everyday life and even deteriorate their self-esteem and psychological health. In this article we will look at what ADHD is and discuss how to mitigate its impact on daily life.

Our brain only has limited resources to perceive and process the world around us, and nowadays we live in environments that are overloaded with stimulation and information. We have to cope with an infinite number of demands: work, leisure, social life, personal life, partners, children… in addition to a myriad of self-imposed rules that can sometimes overload our cognitive capacities. We also have a significant social pressure towards productivity, in which it seems that if you don’t do anything with your free time you are wasting it or not taking advantage of your life to a 100%.

I don’t know about you, but personally I find it more and more difficult to get myself to carry out complicated tasks or tasks that require concentration for long periods of time. There always seems to be something better to do, something more urgent, or distractions that prevent me from doing that deep work that brings me closer to achieving my goals.

In this context of information overload, there are more and more communication channels and entertainment media based on immediate gratification. In almost all media and platforms, the consumption of ever shorter and faster content is encouraged, and our attentional capacities are progressively being reduced: it is increasingly difficult to focus on a task, to stay organized, and to avoid the distractions that are bombarding us from all sides.

A study conducted in Canada showed that people’s average attentional span went from 12 seconds in 2000 to 8 seconds in 2015. The concept of the «goldfish effect» appeared, comparing our attentional span to that of a goldfish. We live in an increasingly distracted world, in which the most precious resource, your attention, becomes the most important currency.

It is not surprising that, more and more frequently, people with a poor self-concept related to their «lack of motivation», «lack of concentration», «lack of organization», «lack of productivity» or similar concepts come for counseling.

In sum, a person diagnosed with ADHD usually faces problems related to inattention that make it difficult for them to sustain a continuous level of effort, to know when to start and stop their actions, problems with procrastination, with the management of their tasks or personal life, a tendency to be impulsive (among others), which generate great difficulties in almost any area of their life.

And these problems do not only affect their work or their projects: They eventually find it difficult making friends and maintaining friendships, keeping a job, finding a long-term partner, and even regulating their emotions, all of which ends up creating a sort of vicious circle that is difficult to escape from.

Certainly, such difficulties end up being perceived as a personal failure and a lack of motivation or the well-known «willpower» that creates an immense distress. Many adults who are diagnosed with ADHD have grown up with comments such as «he/she is very lazy», «he/she is daydreaming”, «he/she is in his/her own world», «he/she is absent-minded» which, after being repeated over time, are internalised and become part of the self-concept.

But what if I told you that the root of all these difficulties lies more in your environment than in your brain?

Very often people who are diagnosed with ADHD think that because their brain works differently, they will not be able to improve their attention/motivation/memory in any way, or that there is nothing to do but use prescription drugs. While medication can be a great help (always consult your psychiatrist), we have a lot of room to improve our quality of life, our productivity, and ultimately our self-esteem, through the environments in which we live.

Just think about it: We live in environments (virtual and non-virtual) that are carefully designed to facilitate some behaviors and prevent or reduce many other behaviors.

These are only a few common examples. Most definitely, the whole world around us is generally designed by other people, and there are certain cues that indicate that if we do «x» thing, it might have more or less pleasant consequences, and therefore we tend to do it more often or less often.

This first step is tremendously important, as it can help us alleviate some of the guilt and discomfort related to our self-esteem: we change the focus from «I am good for nothing», «I can’t finish anything», «I am lazy» to «What can I improve in my system so that I have less trouble doing this?» «What specific actions can I implement in my daily life to try and improve this situation»… And this is a major step forward.

The second step is putting our hands to work: becoming increasingly aware of how, when, and where are those «stimuli» that trigger our behaviors, and how the consequences of our actions either favor or decrease the likelihood of us doing the things we want to do.

Once we have made this thorough analysis of our habits, our routines, the systems we use to manage our time and our projects (work, family, personal, etc.) we will have much more information on how to try and modify them. Thus, we become the «designers» of our own environments (both virtual and non-virtual) and we will have many more tools to get closer to the type of person we want to be, and act in a way that is more in line with our values.

Psychology is the science of behavior: psychology professionals are therefore experts in the study of how certain psychological problems arise, how they are maintained over time, and the necessary techniques to modify them and reduce your discomfort.

Together with you, your psychologist will make a thorough analysis of your current situation (which goes far beyond the ADHD label), in order to create a «tailor-made study» of the difficulties you are experiencing in your daily life.

After that first assessment stage, again together with you, you will set some goals and get down to work to make the necessary changes that will get you where you want to be. The benefit of working with a psychologist is that in general they will guide you throughout the process, prioritizing the changes that will have the most impact on the rest of your problems, and designing a progressive and organized intervention program so that it does not seem like an impossible task from the beginning. Step by step, always taking into account your preferences and priorities, to generate and consolidate the habits you want to change.

In short, attention is the first gateway for all the important information that our body processes. Only the information to which we pay full attention ends up being consolidated and stored. Furthermore, knowing that we live in a world with more and more distractions, adults with ADHD experience great difficulties in all areas of life (work, personal, social, couple, etc.) that end up generating great frustration and deteriorating their self-esteem.

Consulting with a psychology professional can help you better understand why the problems you experience originate and are maintained, and will allow you to implement specific strategies to improve them.

Alejandro Sancha is a General Health Psychologist and Clinical Neuropsychologist. He also has a postgraduate degree in child and adolescent psychology. He has experience with various psychological problems (anxiety, mood disorders, stress, ADHD, rehabilitation in acquired brain injury, among others) and works from an evidence-based perspective. His passion for understanding human behavior led him to dedicate himself to the clinic, being very important for him that his clients feel comfortable from the beginning, understanding how their discomfort originates and how it is maintained today, in order to generate the necessary tools that allow them to achieve the greatest possible well-being in their lives.

This blog post is the sequel to another article, you can read the first part here.

How was my «low» self-esteem shaped over time?

Consider again the idea of the piece of clay and how your environment has shaped your self-esteem. You have probably been in a myriad of situations during your life in which you have been evaluated in some way or another, or even self-evaluated (either explicitly – an exam – or implicitly – social situations). 

In these situations, you have probably emitted a behavior, leading to some kind of consequences that can be very unpleasant (belittling, teasing, telling yourself how bad you did and how clumsy you are), causing intense and unpleasant emotions (insecurity, discomfort, sadness, nervousness, disappointment), which have probably resulted in you tending to face these situations less often.

If this chain is repeated several times, this discourse about yourself will become more and more consolidated, and therefore, you will probably try to avoid the situations that trigger those thoughts, which in turn may prevent you from developing the necessary skills to build that «confidence» and change that internal dialogue, and you will become more and more insecure, resulting in a sort of vicious circle from which it is difficult to get out. In the end, this self-talk is eventually confirmed and becomes more and more stable and solid. We end up believing it.

Not only that, you will probably start generalizing that speech and that feeling of discomfort to other situations in which you are evaluated, thus making the spiral even bigger… to the point that that speech about yourself ends up losing its connection with reality and dissociating from your actual performance in the situation.

For instance, if you have lived in environments (work, family, social) where criticism was abundant, and most of your actions were followed by unpleasant comments (regardless of your actual performance), it is possible for these chains to have gradually built up and «you have ended up believing it». If I do a piece of work, and regardless of its quality I am told that it is worthless and that I have to improve it, or if I take part in class and the teacher makes a joke or gives me a reprimand, and I start to feel bad about it, generating thoughts and attributing the explanation to my own incompetence, this discourse is consolidated and I end up behaving in a more insecure way, which feeds back into this whole «loop».

The same thing happens on the other end, in which we can imagine that a person’s actions are constantly followed by praise, and mistakes or poor performance (whether social, work, etc.) are always attributed to external factors, generating and consolidating an internal discourse «immune» to the environment in which one ends up unconditionally «overestimating» the way one behaves.

This dissociation between the «real» performance of the person and that set of self-talk (accompanied by thoughts, emotions, and behavioral tendencies) is really the «the issue» in self-esteem problems, and the good news is that if we understand that it has been developed by these learning processes, we will have an open the door to try and modify it through the same processes, turning them in our favor.

So, what do I do to improve my self-esteem?

First of all, if you are really concerned about your self-esteem and you notice that it is negatively affecting several areas of your life, the best decision is not to wait any longer and talk to a psychology professional. A blog or a post can guide you in a general way, but a psychologist will take the time to conduct an analysis of your situation, trying to understand how you got to the position you are in, the variables in your life that are generating and maintaining the problem, and design together with you a treatment plan tailored to your personal situation to modify them and achieve your goals.

Keeping with our concept of self-esteem, if we understand it as that internal discourse that is not adjusted to reality, the first step in the chain will be to identify such self-talk.

– Cognitive distortions

We all have a certain bias when interpreting the world around us, depending on our life history. Therefore, when faced with the same situation, we will all have a different perception and interpretation, as slight as it may be. In psychology, these biases and thought patterns have been studied, and in some cases, they can be detrimental to people’s well-being. Specifically, this series of thoughts are known as cognitive distortions.

These cognitive distortions have some key characteristics. Generally speaking, they are irrational thoughts that also seem «totalitarian» or extremely rigid and unquestionable, even though there is no evidence to support them («my co-workers despise me and I’m sure they think I’m useless»). Logically, these thoughts can lead to really intense and unpleasant emotions that generally keep you away from possible psychological well-being or the goals you want to achieve.

There are many cognitive distortions that have been given names. Labeling them and getting to know them can help you identify them more effectively and thus help you at least question them. Below are some of the most common cognitive distortions. It is a non-exhaustive list and you will certainly find them with different names depending on what you read, but they are useful to be able to identify them.

• Filter or «selective abstraction». It describes the tendency to focus your attention predominantly on the more negative or «catastrophic» aspects of the situations you experience, almost totally ignoring the positive things in the situation. Pardon my choice of words, but it’s what my father used to describe as the fly’s poop on the bride’s dress. This selective abstraction would make you ignore the beauty, the design, and quality of the garment, and the joy of the occasion, focusing on and magnifying that minimal negative detail.

• Dichotomous or polarized thinking. Reflects the tendency to think in terms of «all or nothing». Seeing everything as «black or white,» «good or bad,» and «perfect or disastrous» can cause you to miss the myriad nuances and variety in the situations you face. Imagine being in a driver’s license test, committing a minor mistake such as stalling the car, and thinking «I am the worst driver on this planet, I will never pass and I am a disaster in everything I do».

• Overgeneralization: refers to taking one event or situation and extrapolating it to everything that happens in your life. That is, if something «negative» or unpleasant happens to you, you think it will always happen, generating defeatist thoughts in which you systematically assume the worst.

• The «should” statements: These consist of certain rules or rigid expectations that we impose on ourselves and that usually when they are not fulfilled are related to intense and unpleasant emotions such as sadness, anger, or resentment towards oneself. «I should have done x». «I should have been stronger» «I have to be accepted by everyone».

• «Jumping to conclusions»: this is about assuming as certain and inevitable some ideas about your environment, or inferences about what will happen in the future, without having any evidence that can truly support it. We can think of the typical «I will never pass this exam», «this person thinks I am stupid because of what I just said» or «if he says no to the plan I have suggested it means he doesn’t want me in his life at all».

• Personalization: we assume that everything that happens around us (usually bad) has to do with ourselves. We take the «blame» or responsibility for what happens. «this person is sad and bad because of me», «I didn’t accompany my friend home and that’s why she had the traffic accident» etc.

Just like these, there are many other «cognitive distortions» or small thinking errors or attribution errors that can play against the development of a good self-concept.

– Questioning the narrative

Once these thought patterns and tendencies are identified, it would be appropriate to start questioning them in order to gradually modify our discourse (internal and external) to bring it closer and closer to reality.

The first step is to convince oneself that thoughts are not only modifiable but also that they do not necessarily have to be true. It is extremely common (it happens to all of us) to assume that what we think is true, and it is so implicit and automatic that sometimes we do not even consider whether what we just thought corresponds to the actual reality in front of us. In fact, in general, the aim of questioning your own thoughts is related to «opening» a little bit the range of things we expect to happen, knowing that yes, the option we have in mind is possible (it is possible that X person does not like you) but it is not necessarily likely and that there are an infinite number of other variables that you are «filtering» to keep the «worst possible» one for you.

Therefore, this second step, after identifying these generally «absolutist» and self-critical statements, is attempting to shift your attention to the other world of possibilities, especially those that may be more objectively related to the evidence available before you.

For this purpose, Collado-Díaz et al. (2022), from the Applied Psychology Department of the Autonomous University of Madrid (CPA-UAM), recommend applying 3 «filters» that can help to question these self-critical thoughts. The three levels of questioning include the following:

– Evidence

– Utility

– Severity

The evidence filter simply refers to questioning yourself and analyzing the situation in search of evidence that truly supports the thought concerned. Is there evidence to show that this is true? Is there any other possibility or explanation? In the past, have I thought the same thing on occasion and it didn’t turn out to be true?

The utility filter, as the name suggests, consists of questioning whether this pattern of thought will actually have positive consequences that will bring you closer to your goals, or whether, on the contrary, they are thoughts that may lead you away from them.

The severity filter refers to the idea that all those explanations or consequences that we predict through our thoughts are not, in the end, as serious or catastrophic as we imagine them to be. Moreover, even in the worst-case scenario (in which those thoughts come true), there would still be room for action to improve the situation.

– Shifting the spotlight

Once we have automated the process of questioning assumptions and thought patterns, and we run them through these «filters», it is time to start shifting our focus to other options, explanations, or thoughts that are more in line with reality and give more importance to the positive aspects of ourselves. Imagine, for example, seeing yourself as you see someone very important to you, or as a good friend or someone who really appreciates you would see you.

Take some time to think about positive aspects or what you value about yourself in different areas of your life, be it academic/professional, personal, family, social… Etc. Try to make this a habit to try to change that «standard» tendency you had to analyze everything in an excessively critical way. And practice before, during, and after every situation that challenges you or makes you nervous before you face it!

Remember that this is simply a blog post that addresses the concept of self-esteem in a broad way. The best option to work on it, if you think it might be a problem in some area of your life, is to see a professional psychologist who can adapt their knowledge to your life history and the variables that come into play in your unique situation.

References

Collado, A., Chamizo, I., Ávila, I., Martín, S., Revert, À., & Sánchez, A. (2022). Protocolo de evaluación e intervención en autoestima.

Froxán Parga, M. X. (2020). Análisis funcional de la conducta humana. Concepto, metodología y aplicaciones. Pirámide.

How the Self-Esteem Craze Took Over America And why the hype was irresistible. https://www.thecut.com/2017/05/self-esteem-grit-do-they-really-help.html

Real Academia Española (2014). Diccionario de la lengua española (23ª Ed.). S.L.U. Espasa Libros: Barcelona

Roca, E. (2014). Autoestima sana: una visión actual, basada en la investigación (2ª Ed.). ACDE Ediciones: Valencia.

Folk psychology

After several global, economic, and social crises, as well as the ongoing health crisis, there is an increasing amount of talk about the psychological problems affecting our society. Talking more is not necessarily positive but can be seen as a double-edged sword.

First, as the number of psychologists participating in the media grows, as well as the time they spend on talk shows, psychological problems in society are becoming more visible and relevant. The general public is becoming more and more familiar with and aware of the extent to which these difficulties can have an impact on people’s daily lives.

However, as these are day-to-day issues on which everybody can give their opinion since all human beings «behave» (think, feel, act), psychological terms begin to fade away, losing their precision and getting mixed up with everyday language. This distortion of psychological terms is very characteristic of psychology. It is precisely one of its inconveniences since it floods it with myths and beliefs that create a fog in which it is difficult to separate the wheat from the chaff.

«Folk self-esteem»

Self-esteem is one of those words that are submerged in «folk psychology», and we come across thousands of self-help books, products with slogans about loving yourself, courses to be happy and «increase» your self-esteem, and even ideas and proverbs in everyday language that can create an illusion of lucidity regarding a concept that in general has little clarity. We talk about «having low self-esteem» as a cause of professional, psychological, or social problems, about «high self-esteem» as a prerequisite for success or happiness, and tips are listed everywhere to increase it. But… What is self-esteem?

The Cambridge dictionary defines self-esteem as «belief and confidence in your own ability and value».

The APA (American Psychological Association) defines it as the degree to which the qualities or characteristics contained in the self-concept are perceived as positive and states that a reasonably high degree of self-esteem is considered an «important ingredient of mental health», while low self-esteem is a common symptom of depression.

It seems that the definitions we have either give us a vague sense of what we are talking about or they mix up self-esteem with other constructs that would also need to be explained (what is this self-concept?). Moreover, we also begin to talk about ingredients and «good mental health». Perhaps you will tell me that this is nonsense and that everyone understands the metaphor of the ingredient. And I will say that the devil is in the details. And I will explain… Language is the main tool we have to get an idea of what surrounds us, transmit it, and » seize» reality… and it has enormous power when it comes to interpreting or perceiving the concepts we use.

When I refer to self-esteem as an «ingredient» when I say that John «has» very good self-esteem and that Ellen «does not have» self-esteem… I am reifying the construct (treating an abstraction, or concept as though it were a real object or material).

These subtleties regarding the way in which we conceive these ideas or constructs are quite important, since the idea that self-esteem is something that one either has or does not have within oneself becomes established, and we end up using explanations that are a bit redundant and circular. For example, we end up saying «wow, I am not able to speak in a group of friends because I have no self-esteem» or «wow, I do not love myself because my self-esteem is very low…» which in the end can lead to a dead end in which we do not explain anything nor do we know how to get out of this impasse. In addition, when you are repeatedly told «you have to love yourself more», «you have to believe more» or «you must have more self-esteem»… and we see self-esteem as something that others have and we don’t… we end up feeling guilty and frustrated for not being able to find that thing. As an example I will give you this quote:

«You will only be loved and respected if you love and respect yourself. Never try to please everyone; if you do, you will be respected by no one»

Paulo Coelho, Manuscript Found in Accra

Is this really so? If I strive all my life to «find» or «improve» that thing I have within me (self-esteem) and I do not succeed, I might feel a sense of guilt and also assume that no one will respect me in my life. 

Therefore, these definitions, as well as the common concept of self-esteem in everyday language, convey a vague notion of its meaning but are far from providing us with the necessary tools to address and modify it if necessary. Moreover, the spotlight has traditionally been focused only on low self-esteem problems (as reflected in the APA definition), sometimes ignoring the serious emotional and social impairments that the other end of the spectrum (exaggeratedly positive self-esteem regardless of the situation) can entail.

«Breaking down» the concept of self-esteem

In general, current conceptualizations of self-esteem refer to attitudes (or trends of stable feelings, actions, and thoughts) towards oneself. 

The first step in developing tools to improve self-esteem is to find a definition as operational as possible, which will allow us to «land» all the ideas previously discussed in this regard. A definition that allows us to get to the «core» of self-esteem and understand the factors that modify and maintain it, will be the one that will enable us to tackle a potential problem related to self-esteem.

In 2020, Dr. Froxán and her research group came up with a definition that allows us to get closer to the essence of what we understand by self-esteem. According to them, self-esteem is a word or label that refers to the verbalizations with which people describe themselves. It can be composed of more or less adaptive thoughts about oneself and one’s behavior, which in turn can trigger different emotions that lead the person to exhibit certain behaviors (one can think negatively about oneself, causing unpleasant emotions, which favor certain behaviors – such as avoidance, for example).

In short, self-esteem is seen as a set of verbalizations (or what we tell ourselves about ourselves), which can generate certain emotions that in turn can have an effect on how we act.

This definition allows us to approach self-esteem in a more direct way, a little beyond the fact of «having or not having» self-esteem or «loving oneself», and gives us an opportunity to understand and modify it in a more practical way. 

Thus, self-esteem would be a product of learning through the different experiences lived by the person throughout their life, and is therefore modifiable through the same processes by which it has been shaped. Let us imagine (at the risk of «reifying» the concept) that self-esteem is rather a piece of clay on the artisan’s table, whose hands represent the whole history of the person’s experiences. Each movement of those hands shapes the clay, each element of that history of learning permanently «molds» that self-esteem… which never becomes a finished product, but is in perpetual change and adaptation as the artisan’s hands (or the infinity of variables in a person’s environment) act. 

We thus see self-esteem as a flexible construct, which, although having a certain stability, can change from one moment to the next depending on the variables of the context, and is malleable (modifiable) through the same laws of behavior that have been shaping it up to now.

Thus, we see that the dichotomy between «having low or high self-esteem» is actually somewhat misleading and that in fact what people «have» is a verbal repertoire that is more or less adjusted to express an opinion about themselves. The translation of a «low self-esteem» would then be a set of mostly «unpleasant» or aversive adjectives (such as «I am stupid», «I am so clumsy that nothing works out well for me», «I am useless», «I am horrible»), as opposed to a «high self-esteem» which would actually be a set of pleasant or appetitive verbalizations.

Therefore, the problem is more about the degree of adjustment between these verbalizations and the person’s actual reality. That is, a person may have adequate skills and show a performance that is completely adjusted to the situation and instead continuously describe themselves as «incompetent». On the other side of the continuum, it may happen that a person who, regardless of their performance, uses a repertoire of adjectives and positive verbalizations that are very distant from reality. In both cases, these individuals’ «self-esteem» may lead to problems of adjustment to their respective environments, and the common denominator between the two is the discrepancy or dissociation between the person’s self-talk and their reality.

We are going to explain in the next blog post how to increase your self-esteem. 

In this blog post we will look at some of the changes brought about by the pandemic, the circumstances that have led us to spend more time in front of screens, and some of the characteristics of video games that can lead to overuse. We will also look at why it can be wrong to label it as addiction, and some ways to try and change problematic use. We have had to rely much more on new technologies to try to carry out both work and leisure activities, while reducing direct contact with other people. Remote work, video calls and internet-based entertainment have become part of everyday life in almost every household, creating the perfect conditions for the amount of time we spend in front of screens to significantly increase...

The Covid-19 pandemic has had an unprecedented impact on all areas of our lives. We have had to adapt unexpectedly to new and changing situations, living with permanent uncertainty. The mental health consequences associated with the pandemic are manifold, ranging from discomfort and other isolated symptoms to the development of complex problems such as insomnia, depression, anxiety, or post-traumatic stress disorder, among others. (Ramírez-Ortiz et al. 2020).

Restrictive policies have led to a reorganization of our lives and a loss of the variety of pleasant and enjoyable activities previously available. In a few weeks we went from being able to leave the house freely, to meet with friends and loved ones, to travel, to do engage in different leisure activities... To no longer being able to do most of them. Even under normal circumstances, a loss of gratifying activities like this is likely to generate problems related to mood, stress, and anxiety, among others.

In addition to this great reduction of pleasant stimuli, many unpleasant stimuli have emerged. For months, we have seen very harsh images on television, we have experienced or heard painful stories of people who have been directly affected by the virus, overcrowded field hospitals, people who have not even been able to say goodbye to their loved ones... In one way or another, fear has been present in people' s lives.

The video game industry has experienced exponential growth in recent years, surpassing even the cinema and music industries. Their use as entertainment has become widespread, and despite having been considered for a long time as something appropriate for children and teenagers, today they have spread to people of all ages and characteristics and are even a source of income for many.

However, they have been the target of much controversy regarding their potential negative consequences on health, especially among children and adolescents. All sorts of negative consequences have been attributed to them, leading to alarming news headlines and stories. They are often automatically linked to addiction, mood disorders or violent behavior, creating public alarm and aversion towards them.

Directly associating video games with addictive disorders is a tricky question that needs a lot of clarification. Firstly, because there are many types of video games, and secondly, because it would be necessary to define what we consider to be an addiction. We shouldn't go to the extreme of scaremongering, but neither should we ignore something that can pose a real problem. In fact, the World Health Organisation has recently defined the "video game use disorder", which reflects that there is some concern, and that there are people who do indeed have a problem with the use of video games. But can we really talk about an addiction to video games?

Addictions are complex disorders, and it is not possible to address them in a single post. However, there are some core characteristics shared by all addictions. There are two main aspects to be considered, without which it is probably not possible to talk about an addiction:

• La Lack of control
• Significant disruption of the person's life.

Addictions are complex disorders, and it is not possible to address them in a single post. However, there are some core characteristics shared by all addictions. There are two main aspects to be considered, without which it is probably not possible to talk about an addiction:

• La Lack of control
• Significant disruption of the person's life.

There are many other criteria for addictions, and many approaches have been proposed to explain them, but there is a broad consensus that, if these two main criteria are met, we can start talking about addiction.

Coming back to video games and children, in general, in most of the cases in which we speak of "children addicted to video games", these characteristics are not present. It seems that the behavior does not have such a marked compulsive nature, and the motivation for playing is actually linked to the satisfaction or reward that is obtained by playing. Although it is debatable whether it is better or worse than other activities, people who spend a lot of time playing video games do not necessarily have a problem with video games, and studies do not show a clear correlation between the time spent playing video games and the problems they cause.

What has been discussed so far does not mean that there are no issues related to their use, nor does it detract from their importance. Instead of focusing on the time they take up, we should shift the spotlight to other features such as:

• What is done in-game
• La The purpose it serves for the person playing it

For example, a child or adolescent may experience a lot of anxiety in social situations, with a lack of skills to interact in a satisfactory way with other people. However, in the video game he has his own avatar, he is very good at it and seems very competent, so he feels respected and admired by others. If, in addition, it allows him to channel all the frustration and discomfort caused by situations in other areas of his life, and games are an escape route to avoid dealing with them, in this case the game can have negative effects by preventing him from developing behaviors that would be more adaptive in other situations. It is therefore important to find out why playing is important and rewarding for the player, and why they are not receiving similar rewards from other activities.

Again, in this case the use of the game itself is not the problem, but the means or strategy for dealing with the underlying issue. Therefore, we should look at the causes behind the use in each individual and the function they fulfil in each case, and not so much at the game itself. Video games are also an extension of the individual's reality, they are not a world apart, especially for the youngest. Therefore, it is likely that if there are problems in the "real" life of children or adolescents, they will also appear in the "online" world.

Another major conflict area that can cause issues is the use of tokens or virtual currencieswithin video games. When we consider non-substance addictions, we often talk about the use of the internet and social networks, video games, and gambling. And in fact, among these cases, gambling is the only non-substance addiction on which there is a strong consensus. Here is where the problem arises, as in recent years the boundaries between the world of video games and the world of gambling have faded. A phenomenon has appeared among video games that shares many characteristics with gambling, which has attracted a great deal of attention: Virtual currencies, and Loot Boxes, which we will explain in more detail in another post.

When we consider the characteristics of Loot Boxes, we can quickly see many similarities with gambling - they are "boxes", "chests", "packs" or similar, which can be bought, without knowing what is inside until they are opened.Depending on the game, inside these loot boxes there may be items that allow players to progress faster or that provide them with an advantage (for example, in FIFA envelopes they may receive much better players than others), or purely cosmetic and decorative items such as "skins" or complements for their characters, which are more related to the status and exclusivity they provide to the player. And these types of transactions can cause problems which are closer to the etiology of addiction.

In this case, there is also a social dimension, where exclusive or very rare in-game items are obtained, which are very rewarding for players and give them status within the community. And as mentioned at the beginning of this post, the social sphere is one of the areas that has been most affected by the pandemic, something that may have contributed to the increase in its use.

If we take a step back and look at the bigger picture, we see that health restrictions have led to isolation and social distancing, forcing people to spend more time at home. Many video games offer a space for socializing and are also designed to keep users playing for as long as possible. They include very salient stimuli for players, they are enjoyable activities, and they have become very important in a context where many leisure options have diminished or completely disappeared. These conditions have therefore led to the perfect environment for players to spend more time using them.

However, video games cannot be considered addictive per se, and we must look at each person's circumstances to understand why they are being used in that way, decide whether it is really a problem, and then make the most suitable decisions about it.

• The pandemic has brought major changes to our lives, reducing the «menu» of rewarding activities we previously had, and increasing the unpleasant experiences to which we are exposed.
• In this environment, new technologies have gained great relevance, both for work and leisure activities, and our time devoted to screens has increased significantly.
• Given the social aspect of many video games, it is to some extent reasonable that their use increased during the periods of restrictions, given the large decrease in the number of alternatives available.
• Video games are not harmful or addictive intrinsically, it is necessary to carefully examine the reason why each person plays and the function that their use serves in each case.
• Although we are not talking about addiction, excessive use of video games can be dysfunctional and cause great discomfort if they take up a lot of time and are used as a means of channeling other deficiencies or avoiding certain situations. Again, each case needs to be examined on a case-by-case basis.
• Some video games include gambling-like features, such as loot boxes, which can result in problematic use and lead to addictive behaviors.
• If you are concerned about your situation or that of your children, the best option is to speak to a professional: each case is different and a psychologist can examine the variables that influence such behavior, the role it plays and suggest a plan to change it.
• If the problem is with children/adolescents, learn about the risks (such as how loot boxes work), take an interest in your child’s likes and dislikes, understand why the game is important to them, and set agreed boundaries with them. Try to understand the reward they are finding in the video game, and why they may not find it in other activities.
• Show interest in them, in their world, as it can be a space in which to share time with them, teach them good strategies to interact with technologies and establish a healthy relationship with video games, which can be extended to any potentially harmful behaviour in the future.

Huremović, D. (Ed.). (2019). Psychiatry of pandemics: a mental health response to infection outbreak. Springer.

Ramírez-Ortiz, J., Castro-Quintero, D., Lerma-Córdoba, C., Yela-Ceballos, F., & Escobar-Córdoba, F. (2020). Consecuencias de la pandemia Covid 19 en la salud mental asociadas al aislamiento social.

Vaamonde, A. G. N., Toribio, M. J., Molero, B. T., & Suárez, A. (2018). Beneficios cognitivos, psicológicos y personales del uso de los videojuegos y esports: una revisión. Revista de Psicología Aplicada al Deporte y al Ejercicio Físico, 3(2), 16.