What Is Confirmation Bias?

Confirmation bias is one of the most common — and often unnoticed — mental shortcuts that shapes how we think, make decisions, and interact with others. It’s the tendency to favor information that supports our existing beliefs while ignoring or downplaying evidence that challenges them. Whether it’s interpreting news, forming opinions about controversial issues, choosing friends, or making investments, confirmation bias subtly influences how we process the world. Psychologist Peter Wason’s 1960s experiments first illuminated how people naturally seek confirmatory information, and since then, research has shown this bias affects memory, attention, and interpretation. Key signs include ignoring contradictory evidence, remembering only supportive details, and seeking information from like-minded sources. It shows up in politics, relationships, and everyday decisions — and though it can offer a sense of comfort and confidence, it often hinders objectivity and critical thinking. The good news? With conscious effort, we can reduce its effects by staying open to opposing views, welcoming new information, and being aware of our own cognitive blind spots. In a world full of information, curiosity and humility are powerful tools to overcome bias.

Key Facts:

  • Confirmation bias causes us to seek and interpret information that supports our existing views.
  • It impacts attention, memory, and how we perceive information.
  • It shows up in personal decisions, politics, news consumption, and relationships.
  • There are different types: biased attention, biased interpretation, and biased memory.
  • Awareness, seeking diverse perspectives, and openness to new evidence can help mitigate it.

While we can’t fully eliminate confirmation bias — it’s wired into how our brains function — we can learn to recognize it and challenge its grip on our thinking. The more we practice intellectual humility, seek out opposing viewpoints, and stay open to new information, the closer we come to seeing the world as it really is — not just as we wish it to be.

Reference:https://www.verywellmind.com/what-is-a-confirmation-bias-2795024?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=18887911-20250805&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=080525&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

Rising Together: Breaking Barriers in BIPOC Communities

Breaking barriers in BIPOC (Black, Indigenous, and People of Color) communities is about more than overcoming individual struggles—it’s about dismantling systemic inequities that have persisted for generations. From limited access to quality education and healthcare to underrepresentation in leadership and the arts, these challenges affect daily life and long-term opportunities. Yet despite these barriers, BIPOC communities continue to demonstrate resilience, innovation, and leadership, paving the way for meaningful change.

Representation is a key part of progress. Studies show that when BIPOC voices are included in leadership, policy, and cultural spaces, outcomes improve for entire communities. Health disparities, wage gaps, and limited access to resources remain pressing issues, but community-driven initiatives have proven to be some of the most effective solutions. Whether through grassroots organizations, cultural arts programs, or advocacy for equitable healthcare, BIPOC leaders are reshaping narratives and building stronger support systems for the future.

True change comes when we all recognize the importance of equity and take action. Supporting BIPOC-owned businesses, investing in education, amplifying diverse voices, and advocating for policy reform are steps everyone can take to help break down barriers. By standing together, we not only honor the strength and resilience of BIPOC communities but also build a society where every voice is valued and every person has the opportunity to thrive.

Jarrelle (jieao-杰遨) Barton

Can’t Focus? Same. These 5 Tips Will Cure Your Brain Fog Stat

After becoming a parent to twins, sleep became a luxury I could no longer afford—three non-consecutive hours was considered a win. Between midnight feedings, a preschooler’s tantrums, and a demanding full-time job, I was functioning on caffeine and sheer willpower. But what truly made life unmanageable was the relentless brain fog: that spacey, “buffering” feeling that made simple tasks feel like climbing a mountain. Brain fog isn’t just tiredness—it’s a cognitive haze marked by forgetfulness, slow thinking, poor focus, and feeling mentally “off.” According to psychiatrists like Dr. Simon Faynboym, causes range from sleep deprivation and poor diet to stress, illness, and hormonal changes. I once left my wallet at the bank and even mixed up my twins. Yep, it was that bad. But over time, I made small changes—better sleep hygiene, limiting caffeine, walking daily, and being kinder to myself. It didn’t happen overnight, but eventually, the fog began to lift.

Key Facts at a Glance:

  • Brain fog includes forgetfulness, sluggish thinking, and confusion.
  • Common causes include sleep deprivation, stress, dehydration, poor nutrition, hormonal shifts, and medical conditions.
  • Mental health issues like anxiety and depression often contribute.
  • Treatment may involve lifestyle changes, therapy, medical care, or supplements.
  • Prevention includes hydration, a balanced diet, regular exercise, and enough sleep.

Top 5 Tips to Beat Brain Fog:

  1. Prioritize Sleep: Stick to a consistent bedtime routine and aim for 7–8 hours of quality rest each night.
  2. Stay Hydrated: Keep a water bottle nearby and sip regularly—dehydration can dull your brain.
  3. Eat Smart: Fuel your brain with omega-3s, leafy greens, lean proteins, and complex carbs.
  4. Move Your Body: Even short walks or stretching breaks can boost clarity and circulation.
  5. Declutter Your Mind: Use to-do lists, practice mindfulness, or journal to stay grounded and focused.

If you’re stuck in a mental haze, know that you’re not alone—and that brain fog is more than just being scatterbrained. It’s a signal that your mind and body need support. Whether it’s tweaking your daily routine, reaching out to a doctor, or just giving yourself grace, there are ways forward. Be patient with yourself, take small steps, and trust that clarity can return—even after the stormiest seasons of life.

**Maintain a positive mindset-รักษาทัศนคติเชิงบวก**

Reference:https://www.verywellmind.com/brain-fog-8722143?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=18623214-20250725&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=072525&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input

Is Anxiety Genetic?

Anxiety often runs in families, but does that mean it’s in your DNA? While scientists haven’t pinpointed a single “anxiety gene,” research shows that having a close family member with an anxiety disorder increases your risk by two to six times. Twin studies and genetic research support a hereditary link, but genes are only one piece of the puzzle. Environmental factors—like trauma, parenting style, stress, and lifestyle—can all influence whether someone with a genetic predisposition actually develops anxiety. Additionally, anxiety may show up differently across generations. One person may struggle with social anxiety, while another experiences panic attacks or specific phobias. The good news? Treatment works. Therapy, medication, and healthy lifestyle choices can reduce anxiety’s impact—regardless of your family history.

Key Facts:

  • If you have a close family member with an anxiety disorder, your risk is 2–6 times higher.
  • Genes + environment = higher likelihood, not certainty.
  • Anxiety types vary: generalized anxiety, panic disorder, social anxiety, phobias, etc.
  • Epigenetics shows trauma can impact genetic expression passed to future generations.
  • Treatment options include CBT, medication, lifestyle changes, and stress management.
  • Supporting children early can reduce long-term anxiety risks.


Anxiety may have roots in your genes, but it doesn’t define your destiny. With awareness, support, and treatment, individuals and families can navigate anxiety together and lead fulfilling lives. Understanding the genetic link can empower you—not limit you—to take action and seek support when needed.

Reference: https://www.verywellmind.com/is-anxiety-genetic-5271575


 **Accept your imperfections – Chấp nhận những điểm không hoàn hảo của bản thân.**

The Cultural Diversity of Healing: Meaning, Metaphor,and Mechanism

Healing is a universal human concern, yet the ways in which we heal vary immensely across cultures. Anthropologists have documented diverse systems of healing—from village shamans and herbalists to acupuncture, energy medicine, and spiritual rituals—each offering its own theory of illness, its own patient-healer roles, and its own symbolic actions for recovery. What unites these systems is a shared structure: a defined explanation of affliction, a trusted healer, specific healing rituals, and expectations of wellness. In a world shaped by migration, digital communication, and cross-cultural interaction, these practices are no longer confined to their origins. Today’s clinicians must navigate a kaleidoscope of healing beliefs—not only among immigrants or indigenous populations, but within the broader public, where 20–40% of adults in countries like the U.S., Canada, and Australia regularly use complementary and alternative medicine.


At the heart of any healing practice lies the question: Does it work? But what counts as “working” is itself a culturally shaped idea. Recovery might mean symptom relief, spiritual peace, improved family dynamics, or validation of a community’s worldview. Healing often involves metaphors, transformations, and rituals—practices that may not fit neatly within biomedical definitions of effectiveness. With the global spread and commercialization of traditional healing methods, we face new ethical and practical challenges. Healers once held accountable by their communities now operate in marketplaces, where regulatory oversight may be lacking and cultural meaning can be diluted. As traditions hybridize and shift, clinicians and patients alike must grapple with what healing means in a fragmented, multicultural world.


Healing is never just physical—it is social, psychological, moral, and political. As biomedicine increasingly integrates into global health systems, its limitations in addressing the full human experience become clearer. Cultural healing practices often fill those gaps, offering hope, connection, and empowerment where clinical language falls short. Understanding these practices—not only how they work, but why they matter—helps clinicians meet the deeper needs of their patients. Disentangling cultural meanings from physiological mechanisms may help us build a more compassionate, evidence-informed model of care that values pluralism over uniformity.

Reference:https://pmc.ncbi.nlm.nih.gov/articles/PMC3621226/

What to Do When You Want to Disappear

There are moments when life feels so overwhelming that the thought “I want to disappear” seems like the only escape. Whether it’s the crushing weight of daily obligations, relationship strain, or simply the grind of emotional exhaustion, this desire isn’t uncommon—and it doesn’t mean there’s something wrong with you. Wanting to vanish is often your mind’s way of signaling that something deeper needs attention. According to mental health counselor Rachel Gersten, this feeling can stem from shame, burnout, or emotional overload. Instead of suppressing the urge, try to observe it. What’s happening when the thought arises? Are you exhausted at work? Feeling isolated? Naming the emotion—like “shame wants me to disappear”—can shift your relationship with it. Techniques like narrative therapy, opposite action (from DBT), mindfulness, and simply taking a break can help disrupt the pattern. If the feeling becomes persistent, it’s time to seek support.

Key Facts:

  • The urge to disappear often signals emotional distress, not necessarily depression or suicidality.
  • Shame is a common underlying emotion, prompting withdrawal.
  • “Opposite action” encourages doing the reverse of what the emotion suggests—such as reaching out instead of isolating.
  • Narrative therapy helps reframe thoughts by externalizing them (e.g., “fear wants me to disappear”).
  • Even small breaks can restore clarity—nature, rest, or a microbreak from work can make a big difference.
  • If the thought is recurring, speaking to a therapist can help identify root causes and next steps.

Feeling like you want to disappear isn’t something to fear—it’s something to explore. It’s a sign that your emotional dashboard is lighting up, urging you to slow down, check in, and reconnect with what you need. Whether that’s support, space, or change, you deserve the tools and care to find your way through. You’re not alone—and you don’t have to disappear to find peace.

Reference:https://www.verywellmind.com/what-to-do-when-you-want-to-disappear-5204214?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17807380-20250526&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052625&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

26 Quotes About Letting Go

When life feels overwhelming or your heart is burdened with grief, a well-chosen inspirational quote can act as a powerful grounding force. Though often overlooked, quotes have the ability to gently interrupt toxic thought spirals and offer perspective during life’s most difficult moments. Mental health professionals like Jessi Gholami, LCSW, emphasize that these are not empty slogans, but concentrated moments of clarity that offer comfort, affirmation, and even healing. Dr. Donna Novak adds that these quotes can reroute the brain’s autopilot thinking patterns—especially helpful for neurodiverse individuals like those with ADHD or autism. Whether meditating, journaling, or decorating your space, integrating letting-go quotes into your daily routine can support emotional release and growth.


Key Facts:

  • Letting-go quotes support emotional processing, surrender, and self-compassion
  • Great for breaking negative thought loops
  • Effective for neurodiverse folks (ADHD, autism)
  • Can be used in meditation, mindfulness, journaling, and home decor
  • Not a substitute for therapy, but a helpful self-care tool


Healing doesn’t always come from grand gestures—it often begins with small, repeated reminders that you are not alone. A quote scribbled on your mirror, whispered in meditation, or tucked into a journal can become your quiet anthem of resilience. And when words aren’t enough, remember that seeking professional support is a sign of strength, not surrender.


English: Mental health is very important.
Japanese: メンタルヘルスはとても重要です。

Reference:https://www.verywellmind.com/quotes-about-letting-go-8678775?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17797308-20250521&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052125&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

Risk and Protective Factors

Preventing youth violence begins with understanding that no single cause leads a young person to commit or experience violence. Instead, it’s a mix of individual, relationship, community, and societal influences. Risk factors—such as exposure to violence at home, poor academic performance, or associating with delinquent peers—can increase the chances of violent behavior. On the other hand, protective factors—like strong family connections, high academic achievement, or community involvement—can reduce those risks. Identifying and addressing these layers can empower parents, educators, and community leaders to intervene early and build supportive environments for youth. By increasing what protects and reducing what harms, we create safer, healthier communities for everyone.

Key Facts

  • Youth violence is shaped by a combination of factors, not a single cause.
  • Risk factors include poor behavioral control, substance use, and exposure to family or community violence.
  • Protective factors include strong family bonds, high academic achievement, and supportive school environments.
  • Prevention efforts must address multiple layers: individual, relationship, community, and societal.

Preventing youth violence isn’t just about stopping harm—it’s about building hope. Every effort we make to strengthen protective factors and reduce risks helps shape a generation of safer, more connected, and empowered young people. Together, we can move forward.

Reference:https://www.cdc.gov/youth-violence/risk-factors/index.html

How to Get Started With Therapy

Beginning therapy is a meaningful act of self-respect—it means you’re choosing to prioritize your mental well-being. While it can feel intimidating at first, just deciding to explore your options is already a major achievement. Therapy looks different for everyone, so think about what setting fits your lifestyle best. If you value privacy and flexibility, virtual therapy—through video or phone—might be the right fit. Whether you’re navigating daily stress or deeper emotional challenges, there’s no one-size-fits-all approach. The important thing is that you’ve chosen to start, and that alone is a powerful step forward.

Key Facts:

  • Online therapy offers flexibility and comfort at home
  • Health insurance directories can help locate covered providers
  • Recommendations from trusted friends and doctors are valuable
  • Therapist directories from mental health organizations (like ADAA, APA) are credible sources
  • Online platforms personalize matches based on your unique concerns

Taking the first step to seek therapy shows resilience. Whether you’re navigating stress, grief, identity, or simply seeking clarity, finding the right therapist can help you feel seen, heard, and supported. Healing begins when you choose yourself—and you’ve already begun.


自我关怀是很重要的。
Self-care is important.

Reference:https://www.verywellmind.com/therapy-7092217#toc-how-to-get-started-with-therapy

How Do I Stop Feeling Like I’m Behind in Life?

It’s incredibly easy to feel like you’re falling behind in life—especially in a world filled with highlight reels on social media, relentless comparisons, and pressure to “keep up.” Whether it’s career milestones, relationships, financial status, or personal achievements, many people silently struggle with the belief that they’re not where they “should” be. But as experts like Dr. Carolina Casillas and leadership coach Ashley Rudolph point out, this mindset often stems from unrealistic comparisons, internalized timelines, and distorted definitions of success. What we label as jealousy or failure can actually be a window into what we truly want—and how far we’ve already come.

Key Factors:

  • Social comparison is natural but intensified by social media.
  • Feeling behind can show up in career, relationships, health, or personal growth.
  • Excessive comparison harms self-worth and can lead to anxiety, depression, or debt.
  • Jealousy can be a tool, pointing to your desires.
  • Self-compassion and goal clarity help shift focus back to your own timeline.

You are not behind—you’re just on a different path. Every journey unfolds in its own time, and your worth isn’t defined by someone else’s progress. By practicing self-compassion, examining your emotions honestly, and focusing on what truly matters to you, it becomes possible to find peace with where you are—and move forward with purpose, not pressure.

Reference:https://www.verywellmind.com/how-do-i-stop-feeling-like-im-behind-in-life-11729611?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17654617-20250512&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=051225&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a