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Andrew Belaveshkin MD PhD preventive medicine belaveshkin.com 📖Books: The will to live, The right food at the right time (⬜️🟥⬜️ t.me/belaveshkin)
✅Beware of those selling the mental opiate "everything will be fine." Unfortunately, it won’t. The best future needs to be created by us, rolling up our sleeves. Good things never happen by themselves.
📖📖📖The Belief in a Favorable Future. 2017 Psychological Science, 28(9), 1290-1301).
Is Optimism Always Best? Future Outlooks and Preparedness 2006 Association for Psychological Science Volume 15—Number 6
The optimism bias Сurrent biology Volume 21, Issue 23, 6 December 2011, Pages R941-R945
Positive fantasies about idealized futures sap energy Journal of Experimental Social Psychology Volume 47, Issue 4, July 2011, Pages 719-729
In addition to fostering selfishness and narcissism, Ayn Rand attacks any manifestations of morality ethics, considering altruism and empathy as signs of weakness and the desire to help as harmful. Essentially, this is a typical far-right cult of power and calls for the destruction of the "weak." What is extolled in the novel as liberalism and capitalism is nothing more than a trick to seduce the reader. The true roots of liberalism (such as the equality of all people before God) and Protestant capitalism are based on a solid foundation of Christian values. Only honest money is ethical. Only moral success is ethical, which does not harm other people.
Ayn Rand knocks out the ethical foundation of Protestant doctrine, replacing it with egoism. Rand calls altruism "moral cannibalism," and the meaning of life is endless, insatiable satisfaction of one's desires and the accumulation of infinite power and wealth.
In everyday life, Ayn Rand manifested the qualities of her characters: she fought against free, accessible healthcare (but at the same time, she was treated at the government's expense).
An extension of the cult of power is hybristophilia—positive attitudes towards and heroization of criminals. In her view, criminals are heroes, unafraid to satisfy their desires despite societal norms. The apotheosis of hybristophilia was Rand's defense of William Hickman, a murderer who kidnapped, raped, and dismembered a 12-year-old girl. Ayn Rand admired him, calling him a "brilliant, unusual, exceptional boy" and praised his "huge blatant selfishness," dedicating a series of enthusiastic articles to him. The only thing that disappointed her was that "this boy was not strong enough" because "a strong man can eventually crush society under his feet."
Today, Ayn Rand is an icon of American rights. Trump's favorite book is her novel "The Fountainhead" ("It relates to business, beauty, life and inner emotions. That book relates to ... everything"). American libertarians adore her, as well as entrepreneurs from Silicon Valley. Travis Kalanick, Peter Thiel, Elon Musk—all are her fans. David Nolan, one of the founders of the Libertarian Party, stated that "without Ayn Rand, there would be no libertarian movement." The chairman of the Federal Reserve Board, Alan Greenspan (Ann Rand accompanied him personally at the swearing-in ceremony at the White House) and many other economists were fervent supporters of Rand.
Rand's ideas heavily influenced America's development: an outright ban on government social investments, contempt for charity, and a high and unattainable cost of quality education and healthcare for most of the population. Some authors believe that Rand effectively planted a ticking time bomb in the furnace of the American economy.
Therefore, the amorality, narcissism, dishonesty, and hybristophilia of Donald Trump or Elon Musk, many Republicans or libertarians, and how they adore criminals of all kinds—all of this is a natural product of the destruction of cultural capital. Seeking to free humans from the "shackles" of civilization, we do not get the Übermensch, but rather the worst of animals.
About this and the most candid dream of Rand: "A strong man can eventually trample society under his feet."
Weiner A. How bad writing destroyed the world. Ayn Rand and the literary origins of the financial crisis. NY: Bloomsbury Academic, 2016.
Derek Offord Ayn Rand and the Russian Intelligentsia: The Origins of an Icon of the American Right NY: Bloomsbury Academic (2022)
"My friends, for the second time in our history, the Prime Minister of Great Britain has returned from Germany bringing peace with honor. I believe it is peace for our time. We thank you from the bottom of our hearts. Go home and get a good night's rest".
Arthur Neville Chamberlain spoke these words on September 30, 1938. Less than a year later, the Nazis invaded Poland.
It is just a matter of time before Trump’s speech yesterday and the start of a new great war in Europe. What future historians will call this war—hybrid, "below the threshold of war declaration," a new Cold War, or an open conflict—remains uncertain.
But one thing is sure: those unprepared for this war have a higher chance of perishing than those ready.
Don't waste time. Prepare.
▶️1. The illusion of a just world. It's important to understand that the concept of a "just world" is merely a cognitive distortion, biased, false, and harmful to mental health. Instead of attempting to find blame, it's essential to cultivate the skill of acceptance (accepting the world consciously - observing without judgment, condemnation, or reaction), developing it to the level of stoic amor fati. There is no other world besides this; reality is far better than fantasy. Complaining and being dissatisfied is harmful to mental health.
▶️2. Humility. When we are manipulated, our selfish and narcissistic tendencies make us susceptible to resentment. In ancient times, people were convinced that pride tempted the devil (pride is the beginning of every sin): "You are the best! You deserve better! All your problems are because of this enemy! Hate him and kill him, and you'll immediately get everything!" Both left and right ideologies use this tactic. If you recognize your limitations and perceptual distortions, humility makes you immune to such manipulation.
▶️3. Enriched environment. The best vaccination against resentment is a good upbringing, an enriched environment, the opportunity for control, and broad social participation. When people can proactively realize themselves, they engage in their affairs rather than immersing themselves in vindictive fantasies of resentment. The more independence, the better. Avoid cultures and people who instill resentment in you (such as left-wing literature, right-wing literature, Russian literature, Chinese literature, German etc.). Max Scheler wrote in his 1913 monograph on resentment: "No literature is as overflowing with resentment as russian literature. The books of Dostoevsky, Gogol, and Tolstoy are teeming with characters charged with resentment."
▶️4. Learning instead of envy. Instead of solving their problems, resentment demands finding someone to blame. No one owes you anything, but you owe a lot to many. Instantly forget about your good deeds and always remember how someone helped you. Resentment demands punishing the "enemy," but common sense teaches learning from the best. Instead of envying or hating, rejoice and learn, transcend your problems. There's nothing good about relishing your problems and making them the basis of a worldview or cult - it will only destroy and deform your personality, turning you into what you want to avoid. Please treat your problems carefully - everyone has different starting points, what's important is not where we start from but how and where we move forward.
The simplest way in the world to eat less and not feel hungrier. Highly processed foods are less filling; people eat them 50% faster and consume more than whole foods with minimal processing. Simply switching to whole foods can reduce overeating by 500 kcal per day without feeling hungry! It's essential to create a nutrition strategy that reduces the number of calories consumed without increasing hunger and relying on willpower. Just four examples for thought.
🟥1. Low in fiber.
An average muffin is equivalent in calories to five apples. A big muffin usually contains 400-500 calories (depending on the ingredients). An average apple contains about 80-100 calories. If you take 5 apples, it would be 400-500 calories, roughly the same as the calorie content of a large muffin. There will be 10-20 times more fiber in five apples than in the muffin.
🟥2. Low in protein.
Let's compare chicken breast and sausage. Chicken breast contains four times more protein per calorie than sausage. If we compare by weight, the situation is similar: in 100 grams of chicken breast, there is 2.58 times more protein than in 100 grams of sausage.
🟥3. Low in volume.
Dense calorie foods are chewed faster, swallowed faster, take up less space, and we overeat them faster. For example, if you compare portions of a Mars bar and broccoli equal in calories, the broccoli will be about 56 times larger in volume than a standard Mars bar.
🟥4. High in added sugar and fat.
Compare French fries and regular potatoes. 100 grams of French fries contain 15 grams of fat, while 100 grams of boiled potatoes contain only 0.1 grams. This means French fries contain about 150 times more fat than boiled potatoes. 100 grams of French fries contain 312 calories, while 100 grams of boiled potatoes contain 80 calories. That means French fries contain 3.9 times more calories than boiled potatoes.
📖Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake 2019, Cell Metabolism 30, 67–77
Why do I pay in cash (I spend money more optimally), check the time on mechanical wristwatches (less distractions compared to a phone), and use a 30-minute sand timer instead of a Pomodoro timer? The digits in the corner of the screen don’t even come close to the falling sand and the clearly smooth passage of time in the sand timer. Our brain processes and perceives physical and digital things differently – and this has serious consequences. Here are five more examples:
✅1. Cash vs. cards. People spend less money when using cash because the physical loss of money is felt more strongly than a cashless payment. People are willing to pay twice as much for the same product when paying by card compared to cash. The visceral nature of cash—its smell, feel, and the act of counting it—creates an emotional connection that digital payments lack. When we handle cash, we are not just spending money; we are parting with a piece of ourselves.
✅2. Paper books vs. e-books. Reading paper books helps retain information better. Those who read on paper performed better on text comprehension tests than Kindle users. Students who read from paper scored 25% better on tests than those who studied the same material on a tablet.
✅3. Handwritten notes vs. typed text. Writing by hand improves memory and understanding of material. Students who took handwritten notes better retained lecture material than those who typed them on a laptop. People who wrote down their goals by hand achieved them 1.4 times more often than those who only thought about them or entered them into an app. People who use paper calendars recall their tasks 23% better than those who rely solely on digital reminders.
✅4. Paper photographs and letters vs. digital. People better remember moments if they print photos instead of storing them on their phones. Viewing paper photos activates more emotions and memories than scrolling through a gallery on a phone. People who received a physical letter experienced 67% more emotions than those who received the same letter electronically.
✅5. In-person meetings vs. video calls. In-person communication improves emotional connection and trust. Oxytocin levels increase with live communication but hardly change during a video call.
📖📖📖Money you could touch: cash and psychological ownership", Qualitative Market Research, Vol. 27 No. 5, pp. 820-840
Don't throw away your printed books: A meta-analysis on the effects of reading media on reading comprehension Educational Research Review Volume 25, November 2018, Pages 23-38
How using a paper versus mobile calendar influences everyday planning and plan fulfillment Volume33, Issue1 January 2023 Pages 115-122
Paper Notebooks vs. Mobile Devices: Brain Activation Differences During Memory Retrieval," Frontiers in Behavioral Neuroscience: March 19, 2021
Indeed, according to modern research, hubris syndrome does not develop when in power for a term of up to 1 year.
The antidote is modesty. Modesty and moderation are human qualities that do not appear independently but are the result of development. Childish egocentrism, when a child seems to be the center of the universe, is typical for a four-year-old but abnormal for an adult. As a person grows up, they understand how great their limitations are and how little they know the world. A simple way to check is to ask yourself how you feel when you hear "I'm just a cog in the societal machine." If you feel discomfort, you still have work to do.
Power changes how the brain responds to others J Exp Psychol Gen 2014 Apr;143(2):755-62.
Power and perspectives not taken. Psychological Science, 2006. 17(12): 1068-1074.
Hubris syndrome: An acquired personality disorder? A study of US Presidents and UK Prime Ministers over the last 100 years Brain, Volume 132, Issue 5, May 2009, Pages 1396–1406
The madness of politics. J R Soc Med 2003 Dec;96(12):602-4.
Mental health of older world leaders Int J Geriatr Psychiatry 2005 Dec;20(12):1115-7.
Hubris and Nemesis in Heads of Government J R Soc Med. 2006 Nov; 99(11): 548–551.
Living large: The powerful overestimate their own height. Psychological Science, 23(1), 36-40.
Dacher Keltner The Power Paradox: How We Gain and Lose Influence.
Socioeconomic status is associated with striatal dopamine D2/D3 receptors in healthy volunteers but not in cocaine abusers Neurosci Lett. 2016 Mar 23; 617: 27–31.
Here are two common psychiatric syndromes that might seem painfully familiar to you:
Paraphrenia
A delusional syndrome combining grandiose ideas, a sense of a special mission, and persecution paranoia. It occurs against a background of euphoria and disinhibition, often accompanied by vivid visions of a "special future." Patients consider themselves to be great figures with extraordinary abilities. This condition is frequently associated with manic behavior and excessive talkativeness. Causes often include organic brain deterioration due to aging (e.g., cerebral atherosclerosis), schizophrenia, and delusional disorders. It is relatively common, affecting up to 4% of people over 60.
Hebephrenia
A syndrome of prefrontal dysfunction characterized by childish silliness, bizarre gestures, grimacing, jumping or rolling on the floor, and inappropriate humor. Patients frequently display marked antisocial behavior, an elevated but hollow mood, affected mannerisms, brutality, fragmented hallucinations and delusions, hypersexuality, mood swings, and episodes of angry agitation and impulsive aggression.
Unlike simple infantilism, hebephrenia is marked by nonsensical, obscene behavior, an empty emotional state, and completely irrational actions. Attempts to reprimand the patient often provoke hostility and aggression. Patients are unable to maintain coherent conversations. This syndrome is commonly seen in psychoses with organic brain damage, including cases caused by stimulant abuse.
February 2nd is Groundhog Day. Every morning we wake up and every day, we encounter things or events that we try but cannot change. We get angry, sad, and make many attempts – often to no avail. Phil's story reflects this sequence – first bewilderment, then entertainment, depression, omnipotence, and finally the stage of kindness. From attempts to change the world according to his will, the protagonist narrows the zone of control and finally understands that only he can change. Buddha gave the example of a dog who, having bitten his leg and smelling the taste of blood, gnawed himself to the bone.
By trying to indulge his desires, entertain himself, and destroy, the hero begins to see in the terrifying routine of identical day opportunities. By abandoning the focus on his desires, he finds precisely those unique features of the day that allow him to unleash his potential and opportunities.
His ego does not help – and in the process of trials, the hero destroys his ego, renounces self-pity, and accepts his fate. Instead of considering himself trapped in prison of one day, the hero fell in love with the world around him, which is very close to the stoic concept of "amor fati" – loving one's fate, which will open our eyes to the amazing opportunities that each day presents to us.
Therefore, when we are at an impasse and despair, cognitive flexibility will help us, abandoning what no longer works or only causes us suffering. Our chains and whips are in our heads. We can let them go at any time, let go easily - like unclenching our hand and throwing a napkin into the trash bin. Will we be able to find freedom and clear vision, or will we continue to indulge our ego, remaining trapped in the trap of the day? As Marcus Aurelius said: "Picture yourself already dead. Now, live the rest of your life as it should be."
The drug of "greatness" seems to work wonders for all the losers. In the Bible, the devil tempts his victims with power and grandeur: "you will be like gods." The populist’s tried-and-true recipe is to find scapegoats, target a vulnerable minority, blame them for all the troubles, and call for their destruction (instead of solving real problems).
Gypsies, Protestants, migrants, the bourgeoisie, priests, women, Jews, gays—every populist picks their scapegoat to incite a frenzied mob under the guise of restoring greatness.
A mentally healthy aware person can clearly see the true nature of any "free greatness" or handouts: bait hiding a steel hook, cheese that will leave you with a broken spine if you take it or even your soul.
Different human societies evolve through complex and often unpredictable mechanisms over time, but they always degrade similarly because human biology remains unchanged. The patterns and the trajectory of this degradation have not changed in two and a half thousand years since the time of Aristotle (in Politics) and Plato (in The Republic). Therefore, their works clearly describe and predict much better than the average "analyst." Here are seven points:
1. War and aggression. A tyrant always starts a conflict, a war supposedly to conquer foreign lands. But the real goal of the war is different – to increase his popularity: "When the tyrant has disposed of foreign enemies by conquest or treaty, and there is nothing to fear from them, then he is always stirring up some war or other, so that the people may require a leader."
2. Searching for a Scapegoat (Minority). A tyrant never acknowledges his problems; in any misfortune, he always blames a minority, inciting his supporters against them and trying to destroy them. Every tyrant seeks to keep society in poverty, disease, and ignorance, destroying any worthy individuals and turning the population into cattle. Remember the story of the tyrant of Syracuse? "To preserve power, a tyrant must cut down the tallest stalks so that none stands out in height." (Herodotus, Book V).
3. This leads to mass persecutions and killings, which destroy the intellectual, professional, and moral elites: "A tyrant's characteristic is to push away all those whose hearts are proud and free." "This tyrant, if he wants to keep power, must consistently kill his critics until there is no one left among his friends or enemies who is capable of anything.", "And if, I presume, he suspects that there are free spirits who will not suffer his domination, his further object is to find pretexts for destroying them by exposing them to the enemy?"
4. The tyrant surrounds himself only with those who are personally loyal, appointing his relatives, bodyguards, drivers, and friends to positions. The key is that they must have neither honor nor conscience: "The tyrant, therefore, must be on the lookout for those who are courageous, generous, wise, or wealthy. His well-being depends on his being necessarily hostile to all these people and plotting against them until he has destroyed them all."
5. The Big Lie Principle. A tyrant always seduces the crowd with the drug of "greatness," promising to make their polis great again, etc. This is why Aristotle writes that many tyrants came from demagogues: "Of old, the demagogue was also a general, and then democracies changed into tyrannies. Most of the ancient tyrants were originally demagogues." Tyrants always usurp power as "protectors": "This and no other is the root from which a tyrant springs; when he first appears he is a protector."
6. Any tyranny always ends in deaths, violence, poverty, and degradation: "It is also in the interests of a tyrant to keep his people poor, so that they may not be able to afford the cost of protecting themselves by arms and be so occupied with their daily tasks that they have no time for rebellion." (Aristotle).
7. Ultimately, this societal degradation leads to the development of Stockholm Syndrome: "Tyranny is not a matter of minor theft and violence, but of wholesale plunder, sacred and profane, private or public. If you are caught committing such crimes in detail you are punished and disgraced; sacrilege, kidnapping, burglary, fraud, theft are the names we give to such petty forms of wrongdoing. But when a man succeeds in robbing the whole body of citizens and reducing them to slavery, they forget these ugly names and call him happy and fortunate, as do all others who hear of his unmitigated wrongdoing." (Plato, The Republic 344a-c)
What should be done ? There are many antic solutions, but here are two of the most common:
Take care of your head from a young age. Chronic traumatic encephalopathy (CTE) is a dangerous, incurable, difficult-to-diagnose, and widespread disease that is rarely discussed. This condition arises as a result of accumulating blows or concussions to the head, with the individual feeling no immediate consequences after the impact. These effects accumulate throughout life, and the disease continues to progress even after exposure ceases.
Total cumulative lifetime exposure to repetitive brain trauma is the greatest risk factor for CTE. The longer someone plays football, in particular, their risk of developing CTE doubles every 2.6 years. More than six years of ring experience were observed to have reductions in size in their hippocampus and thalamus.
The disease is classified as a tauopathy (accumulation of tau protein) and differs from Alzheimer's. Morphologically, it is characterized by significant changes in many brain regions, including severe degradation of the prefrontal cortex. Another issue is that no precise method for diagnosing it during life has been developed. CTE cannot be diagnosed in living individuals; an accurate diagnosis is only possible during an autopsy.
It was first described as "boxer's dementia," "boxer's madness," or "punch-drunk syndrome" and occurs most often in sports such as boxing, kickboxing, mixed martial arts, and contact sports such as rugby, American football, professional wrestling, and ice hockey. Autopsies have shown CTE in 99 percent of brains obtained from National Football League (NFL) players, as well as in 91 percent of college football players and 21 percent of high school football players. In many cases, the disease is detected in individuals under the age of 30 and in amateurs (over 70% of cases). Doctors as early as the 1950s advocated banning such sports because they lead to irreversible disability.
Symptoms include abrupt personality changes at a young age. One of the most commonly injured areas of the brain in traumatic brain injury is the ventromedial prefrontal cortex (VMPFC). The VMPFC serves as an inhibitory control center for the limbic system, the seat of the fight-or-flight response. Thus, its damage results in anxiety, impulsivity, and aggression.
This leads to disinhibition, impulsivity, pronounced aggression, antisocial behavior, drug use, sexual offenses, and a tendency to commit crimes. Patients with CTE may be prone to inappropriate or explosive behavior and may display pathological jealousy or paranoia, poor judgment, depression, and suicidality. Studies have reported that individuals with a history of brain injury were approximately 2.5 times more likely to be incarcerated than those without.
What to do?
1. Avoid sports with concussions or head impacts from childhood.
Do not enroll children in such sports. Many martial arts avoid head strikes. These activities are absolutely and categorically contraindicated if you have a family history of mental health issues or carry the ApoE4 gene.
2. Remember that athletes from such sports who become influencers may likely have certain negative tendencies, such as spreading hatred and aggression, along with reduced cognitive abilities.
3. Protect your head when cycling, climbing mountains, or engaging in extreme sports. Follow traffic rules and avoid interactions with bad people.
Behavioral Health Symptoms Associated With Chronic Traumatic Encephalopathy: A Critical Review of the Literature and Recommendations for Treatment and Research The Journal of Neuropsychiatry and Clinical Neurosciences Volume 26, Number 4
Clinicopathological Evaluation of Chronic Traumatic Encephalopathy in Players of American Football JAMA. 2017;318(4):360-370.
A Review of the Role of Chronic Traumatic Encephalopathy in Criminal Court Journal of the American Academy of Psychiatry and the Law 2020, JAAPL.200054-20
Apart from the basic traits of the dark tetrad (Machiavellianism, sociopathy, narcissism, and sadism), these individuals rarely show these signs directly and publicly, masking them, camouflaging their tendencies, and displaying a range of other behaviors. This masking, however, quickly flies off under any inconvenience or careful observation. Each of these traits alone is not diagnostic but, in combination, they are highly characteristic.
1. Inability to admit fault or mistakes. Never admit their guilt or errors. Instead, they attack others or play the innocent victim to evoke sympathy. Present themselves as victims of circumstances to manipulate people and gain support. Refuse to reflect on their actions or admit wrongdoing, even when confronted. Quickly justify their behavior by blaming others to divert attention from themselves.
2. Lack of gratitude. Rarely express genuine gratitude or acknowledgment of others' help, except through insincere flattery. Devalue others' assistance, viewing it as something they were obligated to provide. Use help received from others as leverage to manipulate or exert pressure.
3. Cynicism and distrust. Consistently exhibit sarcastic or pessimistic attitudes toward people and their intentions, despite appearing outwardly friendly. Believe that most people are motivated by self-interest and hidden agendas ("You were paid for it, weren’t you?").
4. Manipulative generosity. Perform "generous" acts solely for personal gain or to create a favorable impression. Never help discreetly and use any assistance they provide as a tool for manipulation or control.
5. Contempt for vulnerability. Mock or disdain people who show weakness, ask for help or share their emotions. Avoid situations where they might appear vulnerable, often feigning openness but revealing nothing significant.
6. Need for control. Always strive for dominance, even in trivial matters such as choosing a restaurant or movie. Struggle to accept others' opinions unless it benefits their interests. Frequently provoke conflicts to assert control or demonstrate their "strength."
7. Habitual deception. Lie about even minor things without necessity. React with anger when caught in a lie, refusing to admit dishonesty.
8. Superficial charm. Make a strong first impression, often appearing charismatic and likable, but this charm fades over time. Use compliments or fake empathy strategically to gain trust or approval. Verbally support ideas they don't honestly care about if it serve their goals.
9. Hidden envy and vindictiveness. Show interest in others' achievements only to undermine or devalue them. Disguise hostility toward more successful individuals, incapable of genuine admiration. React strongly to criticism, even if constructive. Hold grudges for extended periods, often using them as justification for revenge.
10. Disregard for boundaries and rules. Openly disdain rules and encourage others to break them. Violate personal boundaries under the guise of humor or curiosity, ignoring requests to stop. Treat others' needs or rights as secondary to their own desires.
11. Predatory observation and adaptability. Carefully observe others to identify weaknesses for manipulation. Adapt rapidly to situations to exploit them, changing their behavior or values to suit their audience.
12. Constant passive aggression. Use silent treatment or feigned indifference to punish or manipulate others. Employ veiled threats or "jokes" that create tension or intimidation. Employ condescending remarks like, "You can do it your way, but I wouldn't recommend it."
13. Devaluation of others. Instill self-doubt in others through subtle remarks, e.g., "Are you sure that's the right decision?" Frequently provoke or manipulate people into questionable actions to portray them negatively. Provoke others for bad behavior.
14. Love of drama and risk. Create or escalate conflicts to draw attention to themselves. Thrive in chaos, mainly when it affects others more than themselves. Engage in risky behavior for thrills, even at the expense of others' safety.
Ketamine and schizophrenia. The use of ketamine is dramatically increasing. From 2017 to 2022, its consumption grew by more than three and a half times, mainly due to the emergence of ketamine clinics and wide off-label use. There are over a thousand such ketamin clinics in the U.S. alone, contributing to a market worth over $5 billion. More people are using ketamine for mood enhancement and recreational purposes. It genuinely works—elevating mood in cases of depression within hours rather than the months required for antidepressants.
What does ketamine do? Understanding ketamine’s effects is easier if you imagine it as essentially imitating schizophrenia—through the same molecular mechanisms and producing similar symptoms.
Scientists have discovered that ketamine, unlike cocaine, reduces the activity of neurons that release the inhibitory neurotransmitter GABA in the ventral tegmental area (VTA). Since these GABAergic neurons inhibit dopamine-releasing neurons in the VTA, ketamine temporarily "removes the brakes" on dopamine release, resulting in a short burst of dopamine in the nucleus accumbens (NAc).
In other words, while other drugs "step on the gas" ketamine "releases the brakes." Although both ketamine and cocaine increase dopamine release from the VTA into the NAc, the dopamine surge from cocaine lasts longer than from ketamine. Ketamine’s dual action produces a unique combination of dopamine-driven positive reinforcement and low addiction potential. The brief dopamine spike it induces is too short to create addiction (while the prolonged dopamine elevation from antidepressants also avoids forming dependency).
Ketamine as a model for schizophrenia. Ketamine is associated with psychosis-like symptoms in healthy individuals. Its dissociative effects stem from its ability to increase "background noise" in the brain, making sensory signals less distinct or pronounced. This phenomenon might explain the distorted reality perceptions in individuals with schizophrenia or psychosis.
Similar to schizophrenia, ketamine use triggers both positive and negative symptoms. Positive symptoms (hallucinations, delusions, paranoid ideas) are explained by a glutamatergic system imbalance, which leads to hyperactivity of dopaminergic transmission in the mesolimbic pathway. This hyperactive state mimics mechanisms observed in schizophrenia.
Ketamine can also induce symptoms resembling the negative manifestations of schizophrenia (social isolation, reduced cognitive function, emotional blunting). These symptoms are linked to hypofunction of glutamatergic transmission in the prefrontal cortex, resulting in reduced dopaminergic activity in the mesocortical pathway.
Chronic ketamine overuse causes severe, irreversible changes in the brain and global reorganization of neural networks. It leads to the death of neurons in the prefrontal cortex (an irreversible phenomenon), persistent cognitive impairments, psychotic and dissociative symptoms, and a reduction in gray matter volume.
Additionally, ketamine alters the dopaminergic system by decreasing dopamine in the midbrain. This change may explain why long-term ketamine abuse can result in symptoms resembling schizophrenia or mood disorders. Motor impairments often develop, including abnormal visual patterns (a schizoid gaze) and walking abnormalities.
Despite its rapid efficacy in severe depression, ketamine has limited applications. It is prescribed only for treatment-resistant severe depression under the supervision of specialists. Self-administration, in other cases, may provoke psychotic symptoms. Chronic irrelevant overuse of ketamine may have pronounced and irreversible adverse effects on brain function.
- The image showed prefrontal and occipital atrophy (arrows) in a brain section of a ketamine addict.
The ancient Romans began the New Year with solemn promises to the god Janus (from whom the name January derives): to become better in the new year, to do good things, and to stop doing bad things. Janus was the god of all beginnings and endings, boundaries, transitions, doors, windows, bridges, and time. He was also the god of the beginning and end of war; the doors of his temple were always open during war and closed during peace.
Starting from ancient times and later within Christianity, the beautiful tradition of New Year’s resolutions has remained popular. Modern New Year’s resolutions you make today can be traced back to a Protestant idea: pledging to God to make the most of your potential. Failing to use your time or potential was considered a grave sin. In its original form, Protestantism emphasized each individual's personal responsibility before God, the necessity of self-examination, and the continuous pursuit of moral perfection.
New Year’s resolutions can be seen as an expression of this idea. They symbolize renewal and the thoughtful start of a new chapter in life, based on self-assessment, repentance for past mistakes, and setting goals to correct them. As in Protestant ethics, there is a deep-seated belief here that a person can transform their life and improve the world around them through discipline, effort, and inner work.
Thus, New Year’s resolutions are not just a list of wishes or promises made to oneself. They represent an acknowledgment of one's responsibility for the future and serve as a reminder of the need for continuous development, resonating with the ideals of Protestantism. The pursuit of self-improvement holds a central place in Protestant ethics and worldview. The Protestant tradition underscores that everyone is accountable for their life and actions. This inspires a drive toward moral and spiritual growth, self-control, and the search for ways to improve oneself.
New Year’s resolutions have traditionally been understood as a promise to perform a good deed or to change oneself for the better, relying on one’s free will. It was believed that the goal should be realistic and not stem from pride. Ecclesiastes warns, "When you make a vow to God, do not delay to fulfill it... It is better not to make a vow than to make one and not fulfill it" (5:4-5).
Everything will be fine or an underrated propaganda tool. It harms us and is actively used by propaganda from regimes to suppress civic activity. This bias is Belief in a Favorable Future (BFF). In this cognitive distortion, people believe everything will work out well in the future, even without their involvement.
This can lead to complacency – a person feels they are already on the path to success, even though no action has been taken – and result in suppressing activity. BFF is a drug that can steal your future.
🚩The same mechanism can suppress our own activity when we become overly self-assured or be used in propaganda – when problems are claimed to resolve themselves or agents are sent to protestors, convincing them that they've already won and need to do nothing more.
🤔We can recall the "temporary difficulties that will resolve themselves" in the USSR in the 1980s, as well as the Great Depression of 1929 when it was said "no action is needed, the market will fix itself," Ben Bernanke, who, a year before the financial collapse, assured that the housing market crisis would not lead to serious consequences, Chamberlain signing the Munich Agreement with Hitler and calling for an end to defense actions against Germany, etc.
🚩Sun Tzu also pointed out this tactic of pretending to be weak and defeated to lull the enemy’s vigilance: "Appear weak when you are strong, and strong when you are weak". One can also look at how this is used by populists or/and in propaganda by pro-Kremlin pseudo-oppositional opinion leaders: Shulman, who for years has been pacifying with lectures about the positive transformation of the Russian regime and society, Arestovich with his "2-3 weeks" prediction, Katz, who hijacked the information narrative of the Belarusian protests ("just walk and walk and you will win"), and Charter97 with its imminent victory. The main idea – "You don’t have to do anything, you’ve already won."
Here are a few mechanisms:
▶️1. Positive fantasies decrease motivation. People who dreamed of a better future (e.g., weight loss or career success) achieved fewer results than those who combined dreams with a realistic assessment of obstacles.
▶️2. People with a strong belief in a favorable future take fewer concrete steps toward their goals. In one study, participants were asked about their political views and how they see the future of society. Those who believed that their ideals would prevail in the future were less likely to vote or engage in activism. BFF creates a false sense of inevitable success, leading people to procrastinate.
▶️3. Underestimating risks. People who believe in a positive outcome without considering risks are more likely to procrastinate in preparing for exams, medical checkups, and other important tasks. The stronger the belief, the higher the procrastination. Optimism without realism creates the illusion that everything will work out on its own.
▶️4. Belief in a favorable future reduces willingness to change. Excessive confidence in a good future reduces readiness to change behavior, especially when changes require discomfort (e.g., giving up bad habits).
▶️5. People with BFF procrastinate on challenging tasks, hoping that problems will resolve themselves. In one experiment, participants were presented with a difficult task that required effort. Those who believed the future would be good regardless of their actions were less likely to take on the work.
What to do?
✅The danger of this belief is that it blinds us and leads to inaction: we stop working toward achieving what we so firmly believe in, stop talking about it, and reduce the likelihood of that very future we so recklessly trust. This works in science, politics, and everyday life. For instance, we may believe that other people will inevitably understand the importance of healthy eating, sleep, medical checkups, etc., because it is so obvious to us! Sadly, they won’t.
The beginning of any sin is arrogance. An increase in dopamine leads to feeling superior to others, causing one to overlook their flaws, which appear as virtues. Many things operate this way, from alcohol to ideologies. They "tempt" people literally and, like any "freebies," destroy them. If you see a personality deformation, examining what led to it is always interesting.
After all, many diseases, from osteoporosis to cancer, have a long period of hidden development, and the suddenness of their manifestation only seems so. For example, the "sudden" success of Nazi propaganda isn't sudden. Since the beginning of the 19th century, the German cultural elite developed and deepened the idea of a "special path," "the decline of Europe," anti-Semitism, and Nordic blood—all the components of Nazi ideology matured before Hitler's arrival. They were developed by politicians, philosophers, and musicians (like Wagner), slowly and with increasing malignancy, like a tumor that has malignantly progressed over the years.
A vivid example of such a work is Ayn Rand (Alisa Rosenbaum). Well, the idea of a novel disguised as an ideology is not new (ideologies aim to create a "new person"). It's worth noting the precursor to her novels ia Chernyshevsky's novel "What Is to Be Done?" (critics called it the "Koran of nihilism"). Masquerading as popular ideas of equality, the novel promotes "rational egoism," with characters advocating self-interest as the basis of their worldview, shedding any moral responsibility, mocking any displays of morality and ethics, the characters "love only themselves.” At the same time, evil is shifted from the individual to "circumstances", and immorality are the strong side of calculating the "new person." This novel became the youth's program, their guide, inspiring Lenin: "The novel 'What Is to Be Done?' plowed me to the core. It's a thing that charges you up for a lifetime," giving birth to the terrorist underground of the "new people," who allowed themselves to kill cold-bloodedly and glorify terror. As critics rightly note, "Truly, the core of Chernyshevsky's and Rand's teachings is not socialism or capitalism, but the tyrannical will to control humanity and its destiny."
Chernyshevsky, in turn, was inspired by the works of the british cynic and nihilist Bernard de Mandeville, who believed that human virtue is detrimental to the commercial and intellectual progress of the state, that vices are beneficial to society and that criminals are glorious people," and that evil is the primary driver of development. "What we call evil in this world, both moral and physical, is that great principle that makes us social beings—it's a solid foundation, a vital force, and support for all professions and occupations without exception; here we must seek the true source of all arts and sciences; and the very moment evil ceases to exist, society would decay, if not completely collapse." Bernard's works and attitude towards violence also inspired Marx, who borrowed many of his ideas.
Having absorbed Soviet ideology, Ayn Rand continues to spread it, just turning it inside out: instead of the cult of the collective—cult of personality, instead of the power of the proletariat—the power of capital, underground work, and hiding from police—Galt instead of Lenin. The essence remains the same: cult of power, the polarization of society into worthy and unworthy, totalitarianism and only one correct doctrine without shades of gray, and aversion to democracy and morality. The ethics of her novels resemble totalitarianism: if, for the Nazis, the benefit for the nation (the benefit for the proletariat) justifies anything, for Rand, the benefit for the individual justifies any actions, including crimes, her division of humans into an extraordinary minority and the ordinary mass. Her books employ classic seduction of the reader—by inflating their pride, encouraging conflict with society, showing the insignificance of other people, the cult of the "superhuman," and camouflaging all this with ordinary ideas of common sense.
"Love does not consist in gazing at each other, but in looking outward together in the same direction." Antoine de Saint-Exupery
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The most dangerous poison for the mind is resentment. Resentment is the sublimation of one's helplessness, which turns into an ideology directed "against" something. Understanding the concept of resentment will help us grasp any movements that demand "justice" through violence. Let's start with the locus of control: for various reasons, some people engage in their business and change the world, while others, for some reason, cannot. The reasons for this can differ: social, genetic, or even coincidental.
A healthy reaction is to accept one's obstacles and problems and try to correct and overcome them, learn from those who have already done so, try and seek creative approaches, act constructively with others, be proactive and persistent. This way, you can change the world and change yourself. An unhealthy reaction is if you are unable (or unwilling or lazy) to change the world. You feel helpless and have a sense of inadequacy, impotence, and an inability to act positively. This leads to the feeling of projecting onto the external world first as "offense" and then as anger. It's pure negativity, simply a reaction to events in the external world with a minus sign.
🟥Offense can become resentment when cultivated for a long time and becomes the basis of worldview and culture. Resentment is not just resentment, revenge, or bitterness. If these feelings have an outlet, they fade away, but if cultivated for a long time, they form the basis of an entire worldview, the essence of which is to turn upside down and ridicule the values that anger is directed toward. This leads to a falsification of the worldview. As an anti-value, resentment is repelled by the values of the "enemy," turning them into opposites. This is the so-called "inversion of values" or "transvaluation."
🟥The experience of one's lack of education turns into hatred of the educated ("Are you the smartest one here?"), instead of getting an education and praising one's ignorance ("We are simple people and the best, not corrupted by education"). The experience of committing crimes does not lead to repentance but to the development of a criminal culture where crimes are glorified. The main thing is to spite the enemy – if the "enemy" fights domestic violence, we will decriminalize domestic violence and make it a "spiritual heritage" and so on. A system of "anti-values" is formed, simply the antithesis of the values of the "enemy”.
🟥Resentment is a constant state of "offense," seeking what to "take offense at" and attack it. Essentially, an image of the enemy arises, and only then is its image formed as the antipode. Take away from such a person what they resent, and a space will remain. That is, my value and meaning lie only in attacking something created by someone else. Such a person blames others for their problems and justifies their constant vindictive attacks and accusations against those supposedly "guilty" of their own issues. An enemy image is created to rid oneself of guilt for one's helplessness, and one's problems are projected onto them.
🟥Derealization. Experiencing one's helplessness is unpleasant, so resentment involves a lot of dissociative escapes from reality and fantasies, as well as constant savoring of one's "revenge" on the imagined perpetrator of one's woes. Thus, resentment transforms into an illusion of one's infallibility and invincibility. At the same time, there is a loss of connection with reality, and the boundary between truth and falsehood blurs. When the world is not susceptible to influence, the person of resentment destroys it in their mind, completely denying its existence. The primary demand of resentment is justice. In its distorted value system, "justice" is the right to cruelty and violence, causing harm to that which reminds one of one's inadequacy. The "happiness" of resentment is revenge and violence, compensating for one's helplessness through the suffering inflicted on others and deriving pleasure from it.
What to do?
Parallel reading and discussion with friends on the phenomena of Protestantism and neurobiology prompt reflection. We now know that it was precisely the religious characteristics of Protestantism that led to the paradoxical demystification of religion, the formation of a scientific worldview, the search for rational asceticism, the dogma of reason, democratic changes, the necessity of personal spiritual growth, to the development of innovations and entrepreneurship, to capitalism. Even the New Year's resolutions you make are a Protestant idea, where you vow to God to maximize your potential. And not using your time, your potential – that's a grave sin.
What cultural memes and neurobiological mechanisms do they have that change thinking, and how can we use it today? Here are four ideas.
1. Dopaminergic biohacking.
Evolutionarily, we are inclined to be drawn, driven by dopamine, to basic things that were good for replication in ancient times: food, sex, and status. But religions make a global reassessment of values – living is worth it, based on other higher-order values (whether Stoic or Christian ones). You are victorious and good not because you've eaten well or had sex but because you adhere to these values. Neuroplasticity allows our dopamine centers to quickly relearn – and desire higher-order values, changing our behavior and making it much more human. Processing more abstract concepts occurs in higher neuron columns dorsal areas of prefrontal cortex (which are responsible for reflection and self-control), strengthening and developing them.
2. Timeline perspective.
Under stress and uncertainty, we tend to perceive time cyclically: from bottle to bottle, from Friday to Friday, from paycheck to paycheck, from vacation to vacation. But such cyclicality makes us trapped and focused on short-term pleasures. Religion, however, enhances the linear perception of time, characteristic of the left hemisphere – time flows from past to future, from the beginning of the world to judgment day. Religion teaches us to think about judgment day – this helps avoid temporal discounting and expands the planning horizon. This strengthens and enhances the functions of the dorsolateral prefrontal cortex, which is also associated with the highest mental functions.
3. Taming uncertainty.
Our brain really dislikes uncertainty and, when faced with it, deals with it in various ways – by resorting to magical or conspiratorial thinking (explaining everything with the actions of some forces), feeling of helplessness, development of egoism and narcissism (I know everything, and I'll explain it now). Religion solves uncertainty like this: the computational abilities of our brain are not enough to understand the complexity of the world, it develops according to its own laws, which are helpful in understanding – because by studying the creation of the Lord, you glorify his work. And there's nothing to worry about – you have no free will, God's plan has long been thought out, and you can't change anything. Bargaining with God or asking him is simply pointless. Stoics replace God with Logos or merely the laws of Nature – which need to be studied and followed. You focus on finding patterns, not on random rewards.
4. Personal responsibility.
Protestantism rejects all low-level abstractions like relics, icons, monks, etc. All of these are barriers between a person's personal contact and God. Only personally is a person accountable to him; there are no excuses and intermediaries. Personal connection with the Lord should be all-encompassing – Protestantism transfers ascetic ideas into everyday life, demystifies them from magical overlays, and pays special attention to rationality and sobriety of mind. Only a sober mind and attention will help you understand the plan and maximize every second of your time, every business opportunity, and every sprout of your potential that God has allocated to humans.
Outdoors lifestyle or rule of 1000 hours per year.
✅1. Light and sunlight deficiency.
In the brightest room, there's only 300 lux, while on a cloudy day outside, there are already 1000 lux, and on a sunny day, up to 10,000 lux. Sufficient light and ultraviolet exposure are crucial for physical and mental health.
✅2. Sedentary lifestyle.
Indoors, we naturally move less and sit more. Work standing up, set up a stationary bike, install a pull-up bar, plan for exercise breaks, and "snack" on exercises.
✅3. Social Isolation.
Indoors, we interact less with different people, and now even families are separating into different rooms and even stop eating together. Yet, evolutionarily, our social brain needs to be among people. Practice more family activities, and invite and visit friends. Hang up photos, order portraits of ancestors - let there be more faces around you of those who love and motivate you.
✅4. Gaseous stool.
We release carbon dioxide and a mix of other by-products with every exhale. In poorly ventilated spaces, excess carbon dioxide can cause many unpleasant effects, from headaches and cognitive decline to sleep disturbances. What to do - ventilate and install ventilation systems, especially in the bedroom and office.
✅5. Temperature comfort.
Thermal pollution suppresses the activity of brown fat, which is harmful to metabolism. Avoid excess heat, sleep and exercise in cooler environments. Air baths also harden, and sleeping in coolness significantly activates fat burning.
✅6. Dirty air.
Often, indoor air is dirtier than outdoors: dust, microplastics, and emissions from furniture. Clean the room thoroughly and with a mask, reduce the number of dust-collecting items, check the room for mold, and remove furniture or items with old plastic. Prefer natural materials.
✅7. Visually aggressive surfaces.
Two types of surfaces - absolutely smooth or with a repeating identical pattern (like a grid) - negatively affect the brain when viewed; the eyes are forced to make many movements, which is uncomfortable. Use elements of design, and fractal design to create comfortable patterns: trees, clouds, stone patterns, waves, flames, etc. Place more indoor plants! Walk in nature more often! Look at the clouds!
✅8. Static environment:
Our brain is accustomed to everything around us being in motion. When we stay in one place for a long time, this immobility of surrounding elements leads to us focusing more on internal sensations. This can lead to rumination and self-aggravation. Whenever stressed - go outside. When you walk, everything around you moves (optical flow), increasing both cognitive flexibility and helping to switch from unpleasant experiences.
✅9. Impoverished environment.
We get used to the same thing in the same room where we spend so much time; such a lack of stimuli leads to an impoverished environment. An enriched environment is one where you have many different stimuli. Regularly change plants, scents, pictures, room elements to create diversity.
✅10. Even surfaces.
Constant walking on perfectly even surfaces detrains the balance systems. Buy or make balance boards from a regular water bottle, brush your teeth while standing on one leg - add more instability to your life.
What do power, addiction, and traumatic brain injury have in common? Since ancient times, people have noticed that abuse of power leads to severe mental disturbances. The ancient Greeks called it "hubris" - arrogance, which angered the gods, thus leading to the loss of luck and divine retribution. Roman physicians described the "Caesar's psychosis" that sometimes developed in Roman emperors. Pride is also included in the list of major deadly sins and is the chief among them: "The beginning of sin - pride" (Sirach 10:15).
Today, neurobiologists and psychologists use the term "hubris syndrome" to describe typical personality deformations that arise from prolonged holding of power. In general, it looks like this: narcissism, excessive attention to one's own image, self-aggrandizement, identification of oneself with the state or company and one's own interests with those of society, a sense of one's divine omnipotence and immunity to judgment, unwillingness to listen to advice. All this leads to a loss of sense of reality and incompetence. It is not surprising that megalomania is one of the most common, alongside paranoid delusions in mental disorders.
What about brain changes? Brain studies show that it ceases to "mirror" and understand other people, thus being guided by stereotypes and personal beliefs rather than evaluating the actual situation. Dacher Keltner compares hubris syndrome with the consequences of brain injury: increased propensity for risk, impulsivity, and loss of ability to understand the opinions of others.
Power leads to severe changes in perception, to real illusions: it seems that you are listened to more attentively, treated more benevolently, and applauded louder than in reality. Even you seem taller to yourself. Perception of risk changes, leading to more risky behavior and loss of ability to assess the long-term consequences of one's actions. Interestingly, power leads to people punishing fraud much more severely, but at the same time, they are ready to break the law much more often than ordinary people.
Power as addiction. Any drug is more dangerous when it acts faster. A sudden increase in social status instantly raises dopamine levels and receptor sensitivity to the point of manic states. The faster this increases, the more intoxicating it affects behavior: excitement, complete confidence in one's own rightness, underestimation of risk, and a sense of being chosen. As Belarusians say, "не дай бог сьвінні рог, а мужыку паньства".
Criteria for addiction (both power and drug): tolerance - needing more power to achieve the same effect (increasing the dose), withdrawal - negative feelings when authority is ceased, abuse - using more than initially intended, loss of control (significant behavior change caused by power), extraordinary efforts to obtain - going beyond reasonable limits to gain power, excessive prioritization - using power to the detriment of others (you can destroy the country to save your status). On the other hand, many people consume alcohol and other drugs to alleviate the discomfort of their humiliated slave status.
The paradox of power: as soon as we gain power, we lose some of the abilities we need to achieve it. Empaths become insensitive and contemptuous, professionals become incompetent, and honest people become thieves. As it has long been noted, "power corrupts, absolute power corrupts absolutely." The more power is absolutized and the longer the term, the more serious the distortions in perception and behavior.
What to do then? Even in ancient times, they knew the simple answer - limiting the term to 1 year. Even modern terms of 4-5 years look like blatant usurpation of power. Thus, re-entry into the Council was allowed only once in Athens, with a mandatory one-year break. Consuls in Ancient Rome were elected for one year. In Italian republics, they ruled for a year, and in collegia, they were elected for 3 and 6 months. In modern Switzerland, the president is also elected for one year (!).
In the 1950s, under the influence of left-wing activists, the process of dismantling the psychiatric care system began in the United States. This was accompanied by a shift in the narrative—as people with mental disorders supposedly "did not need any help" and were thrown out onto the streets for the "sake of cost-cutting".
In 1955, there were about 560,000 patients in psychiatric hospitals in the U.S.; by the 1990s, fewer than 100,000 remained, with most ending up homeless or in prisons. By the 2020s, the number had dropped to 35,000–40,000, a reduction of more than 90% compared to the mid-20th century.
This led to severe consequences and high prices for society: around 25% of the homeless in the U.S. suffer from severe mental illnesses, including schizophrenia. By the 1970s, the homicide rate had doubled compared to the 1950s. Many former patients, deprived of treatment, became homeless and fell into criminal environments. On average, people with severe mental disorders commit violent crimes 2–3 times more often than mentally healthy individuals. However, most mentally ill people are NOT dangerous, but without treatment, the risk of aggression increases, especially when combined with substance abuse.
Instead of receiving care and treatment, these people end up in prison—approximately 15–20% of inmates have severe mental disorders, including schizophrenia and bipolar disorder. Today, there are more mentally ill people in U.S. prisons (200,000+) than in specialized psychiatric facilities.P.S. America is rightfully in/famous for its incarceration rate, the highest in the world as of 2008. (European Union countries, by contrast, have higher mental hospital rates: a high of 188.5 in the Netherlands in 2000, compared to an EU average of 90.1, well above the U.S. rate.)
How better access to mental health care can reduce crime POLICY BRIEF | JULY, 2021
Three duck rules for mental health.
1. Duck and gaslighting. The duck test (reality check).
This rule sounds like this: "if it looks like a duck, swims like a duck, and quacks like a duck, then it is probably a duck." This rule helps establish a fact based on our direct observations and indirect evidence. Sometimes the rule sounds like "maybe he talks like an idiot (abuser, fascist, manipulator, etc.) and looks like an idiot, behaves like an idiot. But you shouldn't be fooled: he really is an idiot." The duck test helps us trust ourselves and be capable of independent judgment despite verbal manipulations – this is an important skill.
After all, nowadays, the weapon of propaganda, abusers, and criminals is gaslighting. The essence of gaslighting is an attack through denying your conclusions manipulation to undermine the sense of reality and one's own adequacy. It includes attack (are you in your right mind? Are you sick? What's wrong with you? You are not adequate), denial (that didn't happen, I didn't do or say that, it's a joke, not an insult), accusation (you made it all up yourself, twisting words, I meant well but you're offended), devaluation (your thoughts and feelings are false, you don't see things correctly), manipulation with guilt (I meant well but you're ungrateful or pity me), self-justification (it's not my fault, I was provoked), inconsistency between words and actions. If you feel like you're being made to feel insane, that you can't trust yourself, guilty, constantly justify yourself, constantly criticized, if you feel like you don't understand reality adequately – you are being gaslit. Look at the duck. The duck says – believe in observable actions, be rebellious, drive it away, doubt the attacker, and trust yourself.
2. Rubber duck debugging.
When your mind is filled with a stream of complex, tangled thoughts, turn to the rubber duck, place it on your desk, and ask it as a mental assistant. Sherlock Holmes, however, preferred to converse with a skull. Formulate the question and pause – this helps organize thoughts in clear language. After all, the duck is cute and needs a very simple and clear explanation, as if to a child. Remembering Feynman's words, "if you're a scientist, a quantum physicist, and can't explain in two words to a five-year-old what you do, you're a charlatan." So ask the duck, explain to the duck – it works.
3. Cuteness and stress.
The duckling has typical features of cuteness: big eyes, arched eyebrows, a small chin, a round face, a small nose, plump lips, and chubby cheeks – all these factors have a very strong and very fast impact on our brain. Cuteness stimulates the release of dopamine, empathy, and prosocial behavior, reduces stress and productivity, lowers anxiety and blood pressure, and increases alertness and oxytocin level. So, watching videos with puppies, kittens, and babies can work. Direct the desire to care towards caring for yourself.
- Do not be "an idiot." That is, a person who avoids public and political life, avoiding civic duties in governance: "The heaviest penalty for declining to rule is to be ruled by someone inferior to yourself."
- Tyrannicide. The ancient joke "What is the most unusual thing you've seen? An old tyrant" may seem sooo strange to us today. However, ancient authors believed that tyrannicide was the only effective remedy against tyrants and the defense of democracy. "Great honors are given to one who kills a tyrant." (Aristotle).
Thus, Athenian democracy was not established through elections but through the heroism of Harmodius and Aristogeiton.
They were revered as national heroes, founders of a free state. Later, a cult was established in their honor, and a pair of bronze statues was erected at the Acropolis. Their names were included in the oath to defend the democratic order, and the song celebrating them became the anthem of Athens.
How to stop rumination in 30 seconds.
Overthinking your thoughts exhausts you and degrades your mental health. Stress is not as dangerous as endlessly scrolling through stressful thoughts. It's like you're reliving the stress a thousand times in your head. You need to be able to stop this.😬
The flow of our thoughts is synchronized with the movements of the tongue, hands and eyes. To instantly calm down, you need to stop all muscle movements.
So:
✅1. Fix your eyes at one point (the bridge of your nose) and hold them there.
✅2. Press the tip of your tongue against the hard palate and hold it there.
✅3. Press the back of your hands (palms up) to the front surface of the thigh and hold them there.
Did you feel it? The stream of thoughts stopped. Enjoy it!
15. Indifference to suffering and admiration for violence. Show emotional coldness toward others' struggles or distress unless it serves their interests. Admire violence or criminals, often secretly savoring tales of harm or brutality.
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Kitchen killer (and it’s not food). This is about the gas stove, a danger that is highly underestimated. Broadly speaking, this problem relates to any combustion indoors. Since ancient times, people have suffered from the smoke of hearths and stoves—they shortened life expectancy by at least 8 years, caused severe pneumonia in children, and increased the risk of lung cancer and COPD by 2.5 times. Even seemingly harmless firewood, candles, or gas produce a complex mix of chemical elements during combustion that can trigger various diseases.
For example, a working gas stove makes indoor air 2–5 times dirtier than outdoor air. The amount of aerosol particles it emits is higher than what you'd get standing next to a running car. Continuing with the car analogy, the risk of premature death from daily use of a gas stove is twice as high as the risk of dying in a car accident.
Children living in homes with gas stoves have a 42% higher risk of developing asthma compared to those with electric stoves (gas stoves are responsible for 13% of childhood asthma cases). On average, using gas stoves reduces life expectancy by almost two years. Combustion products also harm the elderly, increasing risks of dementia, arthritis, and other diseases.
Nitrogen dioxide (NO₂) and benzene are the most studied among gas combustion products. Nitrogen dioxide worsens chronic obstructive pulmonary disease (COPD) and may be linked to heart problems, diabetes, and cancer. Benzene levels increase throughout the house during cooking and remain elevated for hours.
What to do?
1. If you have a choice, an electric stove is the healthiest option. If you use a gas stove, please don't hesitate to take precautions. Always use a range hood (and ensure there’s proper airflow into the kitchen for the hood to work). Keep the hood running even after cooking. Close kitchen doors and cover dishes while frying to reduce exposure.
2. Any open flame indoors can be harmful in similar ways. Even smoldering incense in Buddhist temples increases the risk of lung cancer for monks inhaling the combustion products. Avoid smoldering incense, paraffin candles, and similar items in unventilated spaces, and always ventilate the room after use.
3. Heating systems with open flames (e.g., open fireplaces, wood stoves, kerosene heaters). The intense combustion process releases harmful products into the air. Just three hours of exposure to wood smoke can increase arterial stiffness and reduce heart rate variability. Long-term exposure accelerates atherosclerosis and raises the risk of cardiovascular diseases. Burning wood increases the risk of lung diseases by an average of 37% compared to central heating. To safely enjoy a fire, use a closed fireplace with panoramic glass, which prevents combustion products from entering your living space.
Gas and Propane Combustion from Stoves Emits Benzene and Increases Indoor Air Pollution Environ. Sci. Technol. 2023, 57, 26, 9653–9663
Household air pollution and arthritis in low-and middle-income countries: Cross-sectional evidence from the World Health Organization’s study on Global Ageing and Adult Health
Assessment of the health impacts and costs associated with indoor nitrogen dioxide exposure related to gas cooking in the European Union and the United Kingdom
Nitrogen dioxide exposure, health outcomes, and associated demographic disparities due to gas and propane combustion by U.S. stoves Science AdvancesVol. 10, No. 18
Dynamics of nanocluster aerosol in the indoor atmosphere during gas cooking PNAS Nexus (2024)
One of the most harmful foods is fried potatoes (in any form – pan-fried, French fries, hash browns, fish and chips, etc.). Potatoes contain far fewer beneficial compounds and more readily available starch than grains, legumes, or vegetables.
🍽️Their glycemic index reaches 95, and the calorie content of fried potatoes is 320 kcal per 100 grams (compared to 70 kcal per 100 grams of boiled potatoes). Moreover, frying any food, even healthy ones like fish, negates its potential benefits and increases health risks due to the harmful compounds formed during frying (from acrylamide to dozens of others).
🫣The fast food industry significantly increases the consumption of fried foods, including potatoes. Eating fried potatoes worsens the lipid profile, raises blood pressure, and increases the risks of diabetes and obesity. French fries have also been linked to a 12% higher risk of anxiety and a 7% higher risk of depression compared to people who do not eat fried foods.
🚩Consuming just three servings of fried potatoes per week raises the risk of diabetes by 19%. Studies show that people who ate fried potatoes two or more times a week for eight years doubled their risk of premature death. Fried potatoes significantly increase the risk of visceral obesity, even in people with a low genetic predisposition to weight gain.
As for regular potatoes, the data is mixed. Some studies indicate that boiled potatoes have virtually no impact on health risks, while others suggest that potatoes in any form may increase the risks of hypertension, diabetes, and cardiovascular disease. However, low to moderate potato consumption has been associated with lower all-cause mortality.
What to do?
✅1. If you consume potatoes, avoid eating fried potatoes regularly and limit them to occasional treats. The safest form of potatoes is cooled, such as in a vinaigrette, or diced in a salad. Adding lemon juice or vinegar to such dishes can lower the high glycemic index of potatoes.
✅2. Cooling boiled potatoes in the refrigerator turns some of their starch into resistant starches – these are not digested in the small intestine and serve as prebiotics for gut microbiota (this also applies to cooled rice).
✅3. Eliminating or significantly reducing potatoes, rice, and bread from your diet won't cause harm. Instead, it's much more beneficial to incorporate vegetables, whole grains, and especially legumes into your meals.
✅4. Fried potatoes in any form increase appetite, fail to provide lasting satiety and can trigger overeating due to the combination of starch, salt, fat, and frying. Prefer foods with a high satiety index to better control appetite.
✅5. Stop making stupid jokes about Belarusians and potatoes - it's not funny and is part of soviet-russian propaganda aimed at ridiculing and humiliating Belarusian culture and making it seem primitive (bulbashism, similar chauvinistic ridicule of Ukrainian culture - sharovarshchina).
📖Fried potato consumption is associated with elevated mortality: an 8-y longitudinal cohort study Am J Clin Nutr 2017 Jun 7;106(1):162–167
Consumption of fried foods and weight gain in a Mediterranean cohort: The SUN projectNutrition, Metabolism and Cardiovascular Diseases Volume 23, Issue 2, February 2013, Pages 144-150
Potato intake and incidence of hypertension: results from three prospective US cohort studies BMJ 2016; 353
Association of fried food consumption with all cause, cardiovascular, and cancer mortality: prospective cohort study BMJ 2019; 364
Potato consumption, by preparation method and meal quality, with blood pressure and body mass index: The INTERMAP study Clin Nutr 2020 Oct;39(10):3042-3048.
Current intake levels of potatoes and all-cause mortality in China: A population-based nationwide study
Fried food consumption, genetic risk, and incident obesity: a prospective studyFood Funct., 2024, 15, 2760-2771
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