The Dose

The Dose offers science-based insights and advice aimed at enhancing mental well-being and resilience. It covers strategies for dealing with stress, improving relationships, and achieving personal growth. The content focuses on actionable tips for making daily life more fulfilling by shifting perceptions, enhancing coping mechanisms, and fostering better communication.

Mental Health Personal Development Stress Management Relationships Coping Strategies Positive Psychology Communication Skills

The hottest Substack posts of The Dose

And their main takeaways

A Case for Sweeping Negative Emotions Under the Rug

825 implied HN points • 23 Jan 24

Suppressing negative thoughts can improve mental health.
Ignoring certain thoughts can be a healthy coping strategy.
Strategies to ignore unwanted thoughts: be deliberate, distract yourself, schedule worry time.

An Antidote for Wound Collecting

589 implied HN points • 01 Feb 24

🏥 Health & Wellness Mental health Self-Improvement Wellbeing Therapy Parenting

Focusing on strengths over fragility can help us grow and feel better.
Creating an identity around victimhood can lead to rumination, lack of empathy, and a constant need for recognition of suffering.
Reframing our life story as a hero's journey can increase well-being, resilience, and help us see obstacles as challenges to overcome.

The Perils of Certitude and the Joy of Being Wrong

766 implied HN points • 10 Jan 24

🏥 Health & Wellness Psychology Relationships Wellbeing Recovery Growth

Admitting mistakes enhances forgiveness and perceptions of intelligence and decency.
Taking responsibility makes a difference in relationships and promotes growth.
Being open to being wrong allows for learning, growth, and transformation.

How Our Minds Shape Reality

943 implied HN points • 13 Jun 23

🏥 Health & Wellness Mental health Expectations Psychology Well-being Anxiety

Our minds shape our reality based on our expectations and beliefs.
Expectations influence behavior and even physiology.
Anticipatory coping strategies can help manage stress and mental health by focusing on problem analysis and plan rehearsal.

Worried About Moral Decline? It’s Just an Illusion

746 implied HN points • 22 Jun 23

🏥 Health & Wellness Psychology Perception Kindness Research Misconceptions

Many people feel like morality is declining, but it's actually an illusion.
Research shows that acts of kindness and cooperation have not decreased over time.
Our perception of moral decline is influenced by how we view the past and consume negative information in the present.

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Is Decentering the Key for Feeling Centered?

845 implied HN points • 13 Apr 23

🏥 Health & Wellness Emotional Well-being Mindfulness Therapy Self-Improvement Mental health

Decentering, separating thoughts from feelings, is important for feeling centered.
Strategies like being a fly on the wall and zooming out help with decentering.
Imagining your future self's perspective and being your own BFF can lessen emotional distress.

This Is How to Stop Ruminating

825 implied HN points • 22 Feb 23

🏥 Health & Wellness Mental health Self-care Physical health Research

Rumination is a persistent and repetitive pattern of self-focused thinking.
Strategies to interrupt negative rumination include taking a walk in the park and scheduling time to worry.
Imagining what your future self might think about a current stressor can help reduce emotional distress.

The Benefits of Being Profoundly Bored

668 implied HN points • 31 May 23

🏥 Health & Wellness Mindfulness Creativity Productivity Self-Improvement Mental health

Many people are uncomfortable with the idea of being bored, seeking constant stimulation.
Boredom can actually lead to increased creativity and meaningful activities.
Embracing boredom and allowing the mind to wander can unlock creativity and lead to self-discovery.

High Quality Comforting — 3 Ways to Support the Ones You Love

746 implied HN points • 20 Apr 23

🏥 Health & Wellness Support Communication

Sometimes good intentions can make situations worse.
Specific behaviors provide high quality comforting, like validating experiences and listening deeply.
Being a witness and letting someone know they are not alone is essential for high quality comforting.

Just One of These a Day Can Keep Anxiety and Stress at Bay

687 implied HN points • 17 May 23

🏥 Health & Wellness Mental health Relationships Communication Well-being

Quality conversations with friends can boost happiness and reduce stress.
Different types of conversations like catching up, meaningful talk, and joking around contribute to well-being.
Listening, showing care, and valuing others in conversations can significantly enhance connection and decrease stress.

How to Apologize and Why It Matters

609 implied HN points • 03 May 23

🏥 Health & Wellness Emotions Communication Psychology Behavior

Acknowledging wrongdoing is key in issuing an apology.
A genuine apology requires expressing regret and accepting fault.
Apologizing for every little thing can harm trust; replace unnecessary apologies with gratitude.

A Counterintuitive Strategy to Give Yourself a Boost

511 implied HN points • 24 May 23

🏥 Health & Wellness Mental health Self-care Kindness Research

The best way to manage stress might be doing something for someone else.
Doing acts of kindness can significantly boost well-being and feelings of connectedness.
Helping others can take the focus off one's own depression and anxiety, potentially making them feel better.

7 Ways to Check Your Phone Less and Live More

550 implied HN points • 03 Mar 23

🏥 Health & Wellness Digital detox Mental health Behavior Change Family Dynamics Self-care

Many of us underestimate how much time we spend on our phones.
Scrolling through our phones can impact our quality of social interactions.
Unplugging from technology leads to feelings of relaxation, contentment, and happiness.

The Secret to Waking up Alert and Refreshed

511 implied HN points • 26 Apr 23

🏥 Health & Wellness Sleep Exercise Nutrition Mental health Podcasts

Getting good sleep is crucial for overall health and well-being.
Quality sleep impacts everyday life in various ways like sticking to exercise goals and boosting academic performance.
Key factors to waking up alert include exercising, sleeping adequately, and eating a nutritious breakfast.

Harness the Science of the “Fresh Start Effect” to Help You Reach Your Goals

452 implied HN points • 23 Mar 23

🏥 Health & Wellness Psychology Personal Development Goal setting Motivation

The beginning of spring is a great time to start fresh and work towards your goals.
Transitions like the start of a new season allow for a blank slate and renewed motivation.
Spring is a psychological refresh button - use it as an opportunity to reconnect with your values and goals.

There Is No Right or Wrong Way to Grieve

452 implied HN points • 28 Mar 23

🏥 Health & Wellness Grief Psychology Therapy Mental health

There is no blueprint for grief of any kind.
Debriefing interventions may do more harm than good.
Grieving is personal and can get messy, there is no right or wrong way.

A Simple Trick for Seeing the World Through Fresh Eyes

393 implied HN points • 06 Apr 23

🏥 Health & Wellness Mindfulness Psychology Personal Growth

Embrace seeing the world with fresh eyes, like a tourist.
We can easily get used to our surroundings and stop noticing the beauty around us.
Try to see things from someone else's perspective to rediscover joy and appreciation.

Maybe You Don’t Need to Talk to Someone

44 HN points • 17 Mar 23

🏥 Health & Wellness Therapy Mental health Well-being Resilience

Therapy isn't always the answer to every problem.
Recommending therapy for all kinds of stress may overlook the benefits of normal challenges.
Consider other factors like spending time outdoors, hobbies, and relationships for mental well-being.