health and wellness
Can you change your personality? Psychology research says yes, by tweaking what you think and do
Shannon Sauer-Zavala, University of Kentucky
Have you ever taken a personality test? If you’re like me, you’ve consulted BuzzFeed and you know exactly which Taylor Swift song “perfectly matches your vibe.”
It might be obvious that internet quizzes are not scientific, but many of the seemingly serious personality tests used to guide educational and career choices are also not supported by research. Despite being a billion-dollar industry, commercial personality testing used by schools and corporations to funnel people into their ideal roles do not predict career success.
Beyond their lack of scientific support, the most popular approaches to understanding personality are problematic because they assume your traits are static – that is, you’re stuck with the personality you’re born with. But modern personality science studies find that traits can and do change over time.
In addition to watching my own personality change over time from messy and lazy to off the charts in conscientiousness, I’m also a personality change researcher and clinical psychologist. My research confirms what I saw in my own development and in my patients: People can intentionally shape the traits they need to be successful in the lives they want. That’s contrary to the popular belief that your personality type places you in a box, dictating that you choose partners, activities and careers according to your traits.
What personality is and isn’t
According to psychologists, personality is your characteristic way of thinking, feeling and behaving.
Are you a person who tends to think about situations in your life more pessimistically, or are you a glass-half-full kind of person?
Do you tend to get angry when someone cuts you off in traffic, or are you more likely to give them the benefit of the doubt – maybe they’re rushing to the hospital?
Do you wait until the last minute to complete tasks, or do you plan ahead?
You can think of personality as a collection of labels that summarize your responses to questions like these. Depending on your answers, you might be labeled as optimistic, empathetic or dependable.
Research suggests that all these descriptive labels can be summarized into five overarching traits – what psychologists creatively refer to as the “Big Five.”
As early as the 1930s, psychologists literally combed through a dictionary to pull out all the words that describe human nature and sorted them in categories with similar themes. For example, they grouped words like “kind,” “thoughtful” and “friendly” together. They found that thousands of words could be accounted for by sorting them between five traits: neuroticism, extroversion, conscientiousness, agreeableness and openness.
What personality is not: People often feel protective about their personality – you may view it as the core of who you are. According to scientific definitions, however, personality is not your likes, dislikes or preferences. It’s not your sense of humor. It’s not your values or what you think is important in life.
In other words, shifting your Big Five traits does not change the core of who you are. It simply means learning to respond to situations in life with different thoughts, feelings and behaviors.
Can you change your personality?
Can personality change? Remember, personality is a person’s characteristic way of thinking, feeling and behaving. And while it might sound hard to change personality, people change how they think, feel and behave all the time.
Suppose you’re not super dependable. If you start to think “being on time shows others that I respect them,” begin to feel pride when you arrive to brunch before your friends, and engage in new behaviors that increase your timeliness – such as getting up with an alarm, setting appointment reminders and so on – you are embodying the characteristics of a reliable person. If you maintain these changes to your thinking, emotions and behaviors over time – voila! – you are reliable. Personality: changed.
Data confirms this idea. In general, personality changes across a person’s life span. As people age, they tend to experience fewer negative emotions and more positive ones, are more conscientious, place greater emphasis on positive relationships and are less judgmental of others.
There is variability here, though. Some people change a lot and some people hold pretty steady. Moreover, studies, including my own, that test whether personality interventions change traits over time find that people can speed up the process of personality change by making intentional tweaks to their thinking and behavior. These tweaks can lead to meaningful change in less than 20 weeks, instead of 20 years.
Cultivating personality traits that serve you best
The good news is that these cognitive-behavioral techniques are relatively simple, and you don’t need to visit a therapist if that’s not something you’re into.
The first component involves changing your thinking patterns – this is the cognitive piece. You need to become aware of your thoughts to determine whether they’re keeping you stuck acting in line with a particular trait. For example, if you find yourself thinking “people are only looking out for themselves,” you are likely to act defensively around others.
The behavioral component involves becoming aware of your current action tendencies and testing out new responses. If you are defensive around other people, they will probably respond negatively to you. When they withdraw or snap at you, for example, it then confirms your belief that you can’t trust others. By contrast, if you try behaving more openly – perhaps sharing with a co-worker that you’re struggling with a task – you have the opportunity to see whether that changes the way others act toward you.
These cognitive-behavioral strategies are so effective for nudging personality because personality is simply your characteristic way of thinking and behaving. Consistently making changes to your perspective and actions can lead to lasting habits that ultimately result in crafting the personality you desire.
Shannon Sauer-Zavala, Associate Professor of Psychology & Licensed Clinical Psychologist, University of Kentucky
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Eye Health
(Family Features) Glaucoma, one of the leading causes of permanent blindness, often does its damage silently – with no noticeable symptoms – as vision is lost. Glaucoma affects an estimated 3 million Americans, but most people don’t know they have the condition until it’s revealed in an eye exam. Once vision is lost, it cannot be recovered. If left untreated, glaucoma can cause blindness. That’s why when it comes to detecting and treating glaucoma, the earlier, the better. What is Glaucoma? Glaucoma is an eye disease caused by increased pressure in the eye, which can damage the optic nerve and reduce vision, sometimes making objects look blurry or dark. Early on, most people don’t notice what’s happening, but as glaucoma progresses, you may notice some loss of peripheral vision. By this point, the disease has progressed significantly toward blindness, and treatment options may be limited. Diagnosing Glaucoma Regular eye exams, including specific glaucoma tests, are important for the early detection and diagnosis of glaucoma. If diagnosed early, an eye doctor can recommend treatment to manage glaucoma and help prevent vision loss. “Many patients are surprised to learn glaucoma often presents with no initial symptoms,” said Oluwatosin U. Smith, MD, glaucoma specialist and ophthalmologist at Glaucoma Associates of Texas. “That’s why routine, comprehensive eye exams are so vital. These screenings allow us to detect glaucoma in its earliest stages, often before any vision loss occurs. Early diagnosis and treatment are the cornerstone of effective glaucoma management and it empowers us to take proactive steps to protect your vision.” To check for glaucoma, your eye doctor tests your eye pressure, peripheral vision and overall eye health. The painless screening is the only way to accurately diagnose the condition and determine appropriate treatment. Traditional Glaucoma Treatment For decades, prescription eye drops have been the most common treatment to help lower eye pressure and slow the progression of the disease. Although prescription eye drops are commonly prescribed and generally effective at lowering eye pressure, they can cause challenges and unwanted side effects, including redness, irritation, burning, stinging or difficulty putting them in the eye. In addition, patients may find it difficult to remember to take their eye drops every day, and missing doses – even by accident – can put vision at risk by allowing eye pressure to rise unchecked. When prescription eye drops are unsuccessful at controlling eye pressure or managing glaucoma, an eye doctor may change treatment by prescribing additional prescription eye drops, which can make the challenges and inconveniences associated with prescription eye drops worse.
Modern Glaucoma Management Takes a Proactive Approach
Modern glaucoma management is evolving with a shift from reactive – that is, take prescription eye drops and “watch and wait” until glaucoma progresses before exploring alternative treatment – to proactive management.
Taking a proactive approach to glaucoma treatment means choosing a minimally invasive procedure earlier in the treatment journey to help slow the progression of glaucoma and minimize vision loss while reducing the challenges of daily prescription eye drops.
“The shift toward a more proactive approach represents a significant advancement in how we manage glaucoma,” Smith said. “Traditionally, we waited for vision loss before a procedural intervention. However, with modern minimally invasive procedures, we can now proactively lower eye pressure and protect the optic nerve much earlier. This approach helps us preserve our patients’ vision and quality of life for longer. I encourage anyone with a glaucoma diagnosis, or those with risk factors, to discuss proactive options with their ophthalmologist.”
- Procedural pharmaceuticals, or drug delivery systems, may include tiny, FDA-approved implants that deliver medication continuously to help lower eye pressure and protect vision.
- Micro-invasive, or minimally invasive, glaucoma surgery involves less-invasive procedures, devices (such as stents) and techniques with faster recovery times than traditional surgeries.
- Laser treatment commonly involves a laser being aimed through a special lens onto the drainage system of the eye, triggering a natural change that helps fluid drain from the eye to lower pressure.
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(Family Features) Hypertrophic cardiomyopathy, also called HCM, is the leading cause of sudden cardiac death in young athletes, sometimes with no warning signs. It is characterized by the thickening and stiffening of the heart walls, which can impede the heart’s ability to pump blood efficiently since the chambers cannot fill up.
In addition, HCM is the most common inherited heart disease, affecting 1 in 500 people in the U.S., according to the American Heart Association. Because HCM runs in families, first-degree relatives – including parents, siblings and children – should be screened if a family member has been diagnosed.
Consider this information to get a better understanding of this life-altering genetic condition’s symptoms and diagnosis, which can make a crucial difference in managing the disease effectively.
Recognizing the Signs and Symptoms
The symptoms and severity of HCM can vary widely among individuals. While some people may experience no symptoms at all, common symptoms include fatigue, fainting, shortness of breath, dizziness, chest pain and irregular heartbeats, especially during physical activity. Research shows Black male athletes in high-intensity sports like football and basketball may be at higher risk.
The Importance of Family History in Diagnosis
Because HCM is a genetic condition, family history is a critical component in its diagnosis. If someone in your family has been diagnosed with HCM, heart failure or cardiac arrest, children, siblings and parents should be screened for HCM. Genetic testing and echocardiograms are commonly used to catch HCM early. These tests assess the thickness of the heart muscle and observe blood flow, which can indicate the presence of the disease.
There are two main types of HCM – obstructive and nonobstructive – and treatment options vary depending on the type and severity of symptoms.
If HCM runs in your family, don’t wait. Talk to your doctor about screening options and encourage your loved ones to do the same. Early detection can be lifesaving. To learn more about HCM, visit heart.org/HCMStudentAthlete.
Photo courtesy of Shutterstock
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(Family Features) Obesity is a lifelong health problem that affects more than 42% of American adults and impacts some ethnic and racial groups more than others. According to the U.S. Centers for Disease Control and Prevention, nearly half (47%) of Hispanic American adults live with obesity, making it one of the most serious health risks for Hispanics.
Obesity has been linked to serious conditions including diabetes, heart disease, cancer and digestive health issues, including gastroesophageal reflux disease and liver disease. Many patients do not make the connection between their weight and the impact on these other health conditions. They are unaware these conditions can be prevented and, in most cases, treated successfully by weight management.
“As a gastroenterologist, patients often come to my office for serious health issues such as liver disease, which they don’t realize is caused by obesity,” said Dr. Andres Acosta, an obesity doctor and gastroenterologist at the Mayo Clinic. “They often don’t know these issues can be prevented or reversed by staying at a healthy weight. This is very important for Hispanic American adults who have higher rates of obesity and liver disease than other ethnicities. Maintaining a healthy weight is an important way to prevent or reverse many conditions before they become severe.”
While some weight-loss programs, services and treatments are covered by insurance plans, many others are not, and without access to affordable, effective treatments, maintaining a healthy weight can be difficult.
There is an urgent need for expanded access to treatment and care, including screening and treatment of obesity from a diverse range of health care providers. This should include coverage of prescription drugs for long-term weight management, behavioral counseling and other prevention and treatment options.
People can act by advocating for changes in state-level policies to expand Medicaid coverage for obesity treatment and care by reaching out to their elected officials.
In addition to advocating for policy changes, consider these important obesity facts:
- Poor lifestyle choices alone do not lead to obesity.
- Certain health conditions caused by obesity can be reversed by losing weight.
- Obesity treatments are available from a variety of health care providers.
- You have the power to advocate for and impact the future of obesity treatment.
- There are many helpful ways patients can try to manage their weight.
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