The Academy Awards Shine a Light on an Important Topic

There has been a lot of controversy regarding the #OscarsSoWhite and the lack of diversity amongst the academy's nominees. While I think there is much to be said about Hollywood and its diversity problem, there are two names that I think should be on everyone's minds on this day after the Oscars: "Spotlight" and Lady Gaga.

Earlier this year, Lady Gaga released a powerful song and music video titled "Til it Happens to You." For the singer, it marked yet another diversion from the typical pop world which is now often littered with dance-y beats and lyrics that really aren't all that coherent.  As a survivor of sexual assault, Lady Gaga utilized her extremely powerful voice, literally and figuratively, to share a message about abuse while showing an example of a thriving survivor. She has also recently been vocal in her support of fellow pop star Kesha, who has been fighting a court case for years now with her record label which is related to her allegations that a record producer sexually assaulted her. There has been a lot of controversy over the statements that she has made, especially in her deposition years ago. And with recent allegations against Bill Cosby resurfacing, Hollywood has had a lot to deal with relating to sexual assault.

At the Academy Awards on February 28, 2016 Lady Gaga performed her song "Til it Happens to You" which was nominated for Achievement in music written for motion pictures (Original song).  You can view her performance below:"Spotlight", which is a powerful film about a talented group of brash journalists investigating sexual abuse in the Catholic church in Boston, is based on a true story. This film took home the biggest trophy of the night for Best motion picture of the year.  With this film winning best picture, it's clear to me that the voting Academy chose to send a very clear message about sexual abuse which is so incredibly important in this day in age. Paired with the visibility of a survivor like Lady Gaga, the combination of "Spotlight" and the singer is a powerful punch against abuse and a very clear message to survivors of sexual abuse, "We believe you. You matter."

I had the opportunity to see the film "Spotlight" several weeks ago and I had no idea at the time that it was up for best picture.  After seeing the film, the win is much deserved. The cast is an incredible collection of acting talent and despite all the failures of the criminal justice system to hold abusers responsible, I think this film serves as a very real reminder to the many men, women, boys and girls who have survived abuse that there are people invested in their stories. People care and this is an issue that we must continue to speak about openly if we are to enact real change in not only the healing for survivors but also holding abusers accountable for their actions.  The spotlight is on and I hope we never look back into the darkness of ignorance again. 

At The Movies: 'Inside Out'

This past week I had the chance to check out the new movie 'Inside Out' which has garnered a lot of attention as a kids' movie, but is really anything but. There's definitely a lot to gain from this film for everyone.

The story centers around an 11-year-old girl named Riley and her emotions; Joy, Fear, Disgust, Anger and Sadness.  The emotions are voiced by some beloved actors of our time with Amy Poehler voicing Joy, Bill Hader as Fear, Phyllis Smith as Sadness, Mindy Kaling as Disgust and Lewis Black as Anger.  The casting is genius and makes for a lot of funny moments as the story chugs along.

Without giving too much away of the film, there are plenty of heartwarming moments to be enjoyed here too. And while the movie is animated, it's not just about entertaining the kids. As a mental health professional, I was surprised and delighted how 'Inside Out' took on the task of explaining emotions and how we often try to work through them. As much of the film is spent inside Riley's brain, you get a good sense of how her emotions work together, and sometimes fight, to have their own needs met.  There's rationalization and denial at points and by the end you're left with a much fuller picture of how emotions are regulated and how they impact our lives and memories.

'Inside Out' is a really powerful film for both kids and adults and I've heard a few parents with young children say they still felt it was appropriate for their children.  It's a lovely film that had me thinking a lot about my own emotions and how they play a role in memories and I hope it will do the same for you if you choose to go see it.  I'm not surprised by how well the movie has performed at the box office and I have pretty much recommended that everyone I know go see it as I was really struck by the warmth and honesty of this "kids' movie".  There's also a short film called 'Lava' which precedes 'Inside Out' that serves as a sufficiently emotional primer to what's in store ahead.

At its least, 'Inside Out' is family entertainment but at its best it is both therapeutic and cathartic making it a Trojan horse of a movie for all to enjoy.  If you would like to read a little bit more on the film (warning: there are some pretty BIG spoilers ahead!) then you can check out an article titled The Science of 'Inside Out' which was recently posted in the New York Times.

Am I addicted to caffeine?!

About 54% of American adults drink coffee daily. And in recent years, researchers have come to discover that caffeine is likely one of the most abused substances in the world.  Could you be addicted?!Most people use caffeine pretty responsibly by drinking a couple of cups of coffee daily (about 3 to be more specific).  But if you have found yourself wondering if you're consuming too much caffeine then this post might just be for you.Broadly speaking, any kind of traditional addiction includes the principles of intoxication, tolerance and withdrawal symptoms.  Again, most people do not have a serious problem with caffeine, however if you find yourself increasingly irritable throughout your morning because you couldn't get your morning cup of joe, it might warrant further investigation.Intoxication by caffeine looks like the following, according to the DSM (Diagnostic Statistical Manual):

• restlessness
• excitement
• difficulty sleeping
• muscle twitching
• stomach discomfort/intestinal issues
• rambling thoughts or speech

Does that sound familiar?  I thought it might.  So maybe you've likely went a little overboard on caffeine before but could you really be "addicted" to it?  If you also have withdrawal symptoms, then the answer just might be yes.  Here are some symptoms that you may have experiencing caffeine withdrawal:

• Headache
• Fatigue and sleepiness
• Difficulty concentrating
• Irritable or agitated mood

If after reading those two lists you find that you see yourself in a lot of those items then it might be time to take a look at your daily caffeine intake and see if you want to make changes.  Who knows, you might even end up saving a lot of money!  If you decide to cut back just make sure you do it gradually so you can minimize those really uncomfortable withdrawal symptoms listed above.  You can even consider replacing some cups with herbal tea as you wean yourself off of coffee.  And of course, if you think that your caffeine use may be way more than normal, seek out the help of a licensed mental health counselor who can help you develop strategies to manage your intake effectively.

3 Things To Do Right When You Wake Up

Trying to be productive after not having a great night's sleep can often be, what seems like, an insurmountable task.  Here are my recommended 3 Things To Do Right When You Wake Up for a better day.

Wake up to peace and quiet (sort of)

OK, this one sounds a little counter intuitive, however the way you wake up can often be the first sign of a great day or trouble.  This tip actually starts the night before.  If you can help it, try to be more aware of how you would like to wake up each morning.  Use a clock radio, cell phone or other digital device to set your own personal wake up anthem that you know puts you in a positive mood.  Could it be a song? Sure.  What about another soothing sound?  Absolutely. I once used a sleep app called Sleep Cycle that uses a volume escalating alarm that starts slow and low before escalating to a shock inducing buzzer.  It's a much more gentle way to wake up but even a positive song (possible suggestion: Don't Worry Be Happy?) can help you start your day off on the right foot.

Stretch it out

Taking a few moments to stretch before getting out of bed can be a quick an easy way to improve flexibility and limit injury.  

In an article on Huffington Post, Director of the Sleep to Live Institute Dr. Robert Oexman states:

"The greatest incidence of slipped discs occurs within 30 to 60 minutes after we wake up."

Stretching out your back can help limit back injuries throughout the day which can be especially helpful if you work in a labor-intensive environment or even sit most of the day in front of a computer screen.  You can read the full article here.

Wake up with intention

In order to get mentally prepared for the day, take a few moments to decide how you want to envision your day. A few moments of visualization can help you set the tone for the entire  day.  Here are some questions you may want to ask yourself:

• What goals do I want to achieve today?

• How can I best meet those goals?

• What challenges might I face today? And, how will I face them head on?

While there is no fail proof way to have the perfect day, taking a few extra moments in your morning to wake up nicely, stretch and envision the day's events can help your move throughout your day with a sense of feeling balanced and motivated.

The Plight of the Perriot

The term "Perriot" refers to a type of clown that often appears with a white face, clean and well fitting clothes and usually a sad or trouble disposition. Think your average mime trapped in a box.

I can't help but think about the Perriot as the world recently lost one of its most talented comedians, Robin Williams. Following his long battles with depression and substance abuse, the incomparable talent committed suicide in the home he shared with his partner on August 11, 2014.

Like many, I was saddened by the loss of such a brilliant talent, and from what others say, a kind soul. Many people couldn't wrap their heads around the idea that a person so vibrant and full or brightness and energy, a man who brought laughter to so many, could possibly be so overwhelmed with hopelessness that he would take his own life. Unfortunately, I can not say that I was completely shocked by his death. Let me explain.

Not only had Williams been public about some of his personal battles over the years, but he also wasn't the first celebrity comedian who talked about their struggles with depression. Comedian Kathy Griffin has talked about her personal battles with extreme sadness, so has Joan Rivers. Dave Chapelle. Tom Green. This list goes on.

I don't even pretend to state that somehow comedians are more prone to bouts of depression. But it does seem that there is something likely healing about being able to turn one's sadness into another person's happiness. After all that is what comedy is all about; the goal is to make sure that the audience laughs and has a good time.

When comedians, especially, discuss their battles with depression, I can't help but think of the Pierrot. I can't help but think of this very put together and polished "clown" who lives to make us all happy, all the while feeling constrained by some invisible box of depression.

If you know someone, or you yourself struggle with depression, find the help of a local mental health professional in your area. The National Suicide Hotline is also a great resource if you are more comfortable starting there.

Whether you are a comedian or not, there are times when we all wear masks of happiness when we are faced with life-altering challenges. Don't be afraid to seek help and start a new path of healing and resiliency.