In today’s fast-paced world, it’s easy to lose sight of what truly matters. With the constant bombardment of emails, texts, to-do lists, and daily responsibilities, paying attention to our bodies is often ignored—or completely forgotten. In response, the body usually begins to send “small” warning signs asking for  these signals go unchecked for too long, they tend to grow louder and more difficult to ignore, sometimes becoming “out of control.” The longer a symptom is dismissed, the more serious it can become.

For this reason, it’s important to take stock of seemingly minor bodily functions as a way to ensure the body is working properly. Here are a few basic processes worth monitoring:

1. Bowel habits.
In Chinese medicine, digestion is foundational to overall health. Bowel movements should be regular and free from pain or urgency. Frequent belching, bloating, gas, or acid reflux can also be signs of imbalance.

2. Sleep.
Ideally, a person should be able to fall asleep with relative ease and remain asleep for at least seven hours. Frequent waking, vivid or disruptive dreaming, temperature fluctuations, or excessive tossing and turning are not considered optimal.

3. Pain.
In Chinese medicine, pain is often viewed as a sign of blocked or stagnant energy. When pain is frequent, persistent, or progressively worsening, it is an important signal that should be addressed.

Shifting focus toward bodily awareness may feel like a burden, especially when these functions have long been taken for granted. However, addressing small discomforts in the present can help prevent much larger problems in the future.

The post Signs That Your Body Is Asking For Help appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

As parents, we often focus on what we say to our children about health. While our words matter greatly when they are young, what ultimately leaves the deepest impression is what we model as they grow older. The way we respond to illness, injury, pain, and limitation teaches our children how to relate to their own bodies for the rest of their lives.

This matters deeply in my work as an acupuncturist with over 20 years of clinical experience. I regularly see adults who lack resilience in the face of health challenges and who hold rigid or dysfunctional beliefs about their bodies. Many people unconsciously operate from a binary framework: health is good, illness is bad. In reality, the human body is far more nuanced. This kind of black-and-white thinking often leaves people without the emotional tools they need when something inevitably goes wrong.

Being With Pain First, Addressing It Second

Children experience physical and emotional pain frequently—it is a normal part of being human & especially of childhood. When a child comes to us distressed, the most important first step is presence. Offer full attention without minimizing or amplifying their experience.

Underreacting can look like dismissing their pain with phrases such as “you’re fine” or “it’s okay.” While these statements may be factually true, they can feel invalidating in the moment. What a child needs first is to feel understood. Once the initial emotional intensity has passed, curiosity can follow. Instead of saying, “You barely hit your head,” try asking, “How hard did you hit it?” or “Is it feeling better or worse?” Only after this comes support: “I’m sorry that happened. What would help right now—ice or a hug?”

Overreacting, on the other hand, often involves rushing in with heightened anxiety: “Oh no! Are you okay?! Did you get hurt?!” This adds emotional intensity rather than meeting what is already there. Often, this response is rooted in a parent’s own anxiety about health and safety. Over time, this can unintentionally burden a child with the belief that they are fragile or that something is always wrong.

What we want to offer our children instead is a deep, internal sense of safety: No matter what happens, I am okay. Whether they experience injury, illness, bullying, or emotional hardship, they are still fundamentally safe, loved, and supported. This mindset fosters resilience, grit, and emotional endurance.

When a child shares any challenge—physical or emotional—the first task is not to fix or solve it. It is to see them. Emotional attunement goes a long way in helping people feel known and supported. After that, it’s appropriate to ask, “Would you like help thinking through this, or do you just need to vent?”

Normalizing Health Challenges

Health challenges are not only normal—they are expected. Living in a body means encountering pain, dysfunction, and limitation at times. When illness is framed as something shameful, people internalize beliefs such as “this is my fault,” “I should have prevented this,” or “I should have control over my body.” These narratives are both inaccurate and harmful.

Even with excellent nutrition, exercise, and self-care, the body will still encounter imbalance, illness, and injury. Acknowledging this reality can feel unsettling, even powerless, for some people—but learning to tolerate that feeling is important. When we can sit with a degree of powerlessness, we are better able to discern where our actions truly matter and where acceptance is required.

Unfortunately, healthcare messaging often oversimplifies this balance. Many people are left believing that if they just tried harder, followed the right rules, or took the right supplements, they could avoid illness entirely. This is not true, and living with that belief often leads to guilt, anxiety, and disconnection from the body.

Teaching Children to Listen to Their Bodies

One of the most valuable skills we can pass on to our children is body awareness.

When should you eat? When you’re hungry.
When should you rest? When you’re tired.
How do you know what you need? You learn to listen.

This applies to sleep, hydration, learning styles, relationships, and how we engage with the world. The more attuned we are to ourselves, the less dependent we become on external authorities to dictate our choices. This does not mean ignoring the wisdom of teachers, elders, or healthcare professionals—it simply means cultivating internal guidance alongside external knowledge.

Modeling this kind of listening means making accommodations when our bodies ask for them. I once treated a patient who went skiing during an acute back pain flare because he didn’t want to “hold his family back.” Predictably, his pain worsened and lingered longer than it would have if he had rested.  If he would have hit a bump the wrong way on the slopes, he may have injured himself for life. While there are moments when pushing through is appropriate, our culture consistently overvalues constant high functioning—often at the expense of long-term physical and mental health.

Teaching Critical Thinking

As our children grow, we cannot follow them around telling them what to do. Instead, we must teach them how to think critically and make informed choices.

I remember when my children were between eight and eleven—an age marked by constant questions as they began comparing our family’s values with those of others.
“Why do they drink soda at dinner?”
“Why can my friend stay up until 2 a.m.?”
“Why are they allowed to watch rated-R movies?”

Rather than responding with authority alone, I chose education. I explained that their brains were still developing and that sleep was essential for emotional regulation and clear thinking. As an empath, I shared why I wished I had been more cautious about exposure to violent media—once seen, those images are difficult to erase.

I explained that we don’t drink soda because liquid sugar spikes blood glucose quickly, and that most people in the U.S. benefit from thinking in terms of diabetes prevention. It wasn’t about restriction or morality; it was about understanding risk.

This approach paid off years later when my daughter encountered vaping in middle school. When I asked if she had ever considered it, she said, “No—I’m an athlete.” That response came from years of conversations about fueling and respecting her body. She wasn’t just hearing my voice—she had internalized her own values.

I believe education is essential, but it should always be age-appropriate. It is important to avoid oversharing information that may lead a child to internalize the belief that they must do everything perfectly in order to be okay. Instead, consider cultivating a practice of gratitude for the body, mind, and spirit. It is easy to focus on challenges, yet our bodies support us in remarkable ways every day—through functions such as digestion, vision, and circulation—that are often taken for granted.  The more we can model this gratitude, the more our children will be able to embody it. 

Finding the Middle Way

Health does not have to be all-or-nothing. When my daughter was around 13, she and her friends wanted to go to Starbucks—often. While saying no entirely might have been the “healthiest” option on paper, I recognized the developmental importance of social connection at that age.

Instead, we compromised. If she chose a sugary drink, she also ordered egg bites to include protein and fat, helping to stabilize her blood sugar. Was it perfect? No. Was it realistic and sustainable? Yes.

This middle path—between rigidity and resignation—is often where the body thrives. It reduces stress, supports mental health, and reflects the reality of living in our culture, particularly for teenagers. Balance, more often than perfection, is what allows both our bodies and our families to flourish.

The post Raising Children with a Resilient Relationship to Health appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

The building blocks of Chinese formulas are single herbs. Each herb is categorized by its taste, temperature, and channels affected. The taste of an herb reveals its function: bitter drains, sour astringes, sweet tonifies, spicy disperses, and salty softens. Because taste corresponds with function, the overall flavor of a formula often reflects what it is designed to accomplish.

The temperature of herbs also has specific effects on the body. For example, a patient presenting with a “hot” condition—characterized by sensations of heat, red skin, and excessive thirst—requires cooling herbs. Some herbs make this quality easy to recognize: watermelon is inherently cooling, whereas ginger has a naturally warming effect.

Finally, each herb enters and influences certain acupuncture channels. Accurate diagnosis in Chinese medicine depends not only on identifying the nature of the problem but also on locating where it resides. For instance, heat in the Heart channel differs greatly from heat in the Liver channel. Using the wrong herbs—such as those that clear Liver heat for a condition rooted in the Heart channel—will lead to unsuccessful treatment.

Herbs are rarely used alone. Instead, they are prescribed in formulas, carefully balanced combinations designed to treat specific patterns of disharmony. These formulas, many over 3,000 years old, are often modified for each patient in modern practice. The true skill of a practitioner lies in selecting the correct base formula and then adjusting it with additional herbs to suit the patient’s unique presentation.

Formula modification is the final step in prescribing Chinese herbs.  Most people have several patterns and therefore one base formula rarely addresses the entire picture.  Therefore, being able to add or subtract single herbs to traditional formulas is imperative in successfully treating the condition.  Sometimes a subtle dosage change or the addition of a single complementary herb can make all the difference.

In the end, the greatest reward is seeing the many benefits patients experience after taking herbs—a true testament to the effectiveness and artistry of Chinese herbal medicine.

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Summer colds can be surprisingly stubborn, leaving you feeling miserable and sidelining your plans to enjoy the season. Unlike the typical approach of battling viruses and bacteria head-on, traditional Chinese medicine (TCM) offers a holistic perspective—one that focuses on strengthening the body’s natural defenses so that illness has no chance to take hold.

Supporting Your Body’s Natural Defenses

Rather than reacting to symptoms alone, TCM encourages proactive care to maintain your body’s balance and vitality. Here are some key strategies to help your body fend off summer colds naturally:

1. Maintain Your Qi (Vital Energy)
Qi is the vital energy that supports healing and immunity. To keep your Qi abundant, avoid overexertion, nourish your body with balanced meals, and prioritize adequate rest.

2. Nourish Your Body with the Right Foods
What you eat plays a crucial role in your body’s resilience. Opt for regular, small meals that provide steady nourishment. Avoid excessive consumption of chilled, frozen, or raw foods, which can weaken your digestive system and immune response.

3. Care for Your Lungs
The lungs are a vital part of your immune system and often the first to show signs of illness. Support lung health by practicing deep breathing exercises and resting your voice when needed to prevent strain.

Holistic Remedies for a Summer Cold

If you’re already experiencing symptoms, these natural approaches can help alleviate discomfort and speed recovery:

• Avoid dairy, ice, and sugar. These can suppress your immune system and increase phlegm production.

• Enjoy homemade chicken soup with garlic. This soothing remedy supports healing and fights infection.

• Try a natural bee pollen throat spray. It provides relief without harsh chemicals.

• Consider Chinese herbal formulas tailored to your specific symptoms

• Explore acupuncture. This ancient practice promotes circulation and helps eliminate toxins, supporting your body’s healing process.

The post How to Naturally Prevent and Treat Summer Colds with Chinese Medicine appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

The TMI Times: From Empowerment to Overwhelm in Modern Healthcare

In the ever-evolving world of healthcare, the journey from disempowerment to empowerment has been profound—but it hasn’t been without its complications. We now live in a time of unprecedented access to information, yet that abundance has begun to tip into overwhelm. As someone who’s witnessed this shift firsthand—both personally and professionally—I’ve been reflecting on what we’ve gained, what we’ve lost, and how we might find our way back to balance.

A Glimpse Into the Past

In 1951, when my grandmother gave birth to her first child, the experience was as impersonal as it was disempowering. My grandfather waited outside the delivery room, cigarette in hand, while my grandmother was heavily sedated. She woke up to find she was no longer pregnant. Her baby had already been introduced to the family before she even met him.

There was no emphasis on the mother-child bond, no skin-to-skin contact, no autonomy. Her breasts were bound, and formula—then considered superior to breastmilk—was given without question. By three months, her infant was eating beef and potatoes. It was an era when “the doctor knows best” reigned supreme, when asking questions was discouraged, and patients were taught to comply rather than engage.

The medical culture of the time encouraged the use of cigarettes for stress relief and prescribed pills as quick fixes. Health education was virtually non-existent for the average person, and medical information was locked behind institutional walls. There was no Google, no online support communities, no youtube vidoes or blogs.  

A Personal Turning Point

Fast forward to the early 2000s. As a young adult facing unexplained asthma symptoms, I turned to conventional medicine only to be told my lungs were “fine.” The inhalers didn’t work, and no further answers were given. The only alternative resource at the time was our local health food store. You’d walk in and ask an employee which tea could help your symptoms—hardly a clinical approach.

Eventually, my father connected me with someone practicing alternative medicine. That practitioner looked at my whole being—not just my symptoms. I was given breathing exercises, dietary recommendations, and emotional work. It changed everything. That experience led me to study acupuncture and start practicing in 2006.

The Information Boom

Back then, access to holistic care was limited. If a patient wanted alternative options, they had to know someone who could refer them. There were no TikTok videos on nervous system regulation or podcasts about microbiomes. I would guide my patients with personalized care plans, recommend relevant books, and connect them with a growing—but still niche—network of like-minded practitioners.

Then something shifted.

Around 2016, as social movements like Me Too and Black Lives Matter encouraged collective awakening and advocacy, healthcare began to change too. The internet became a space for sharing personal health stories and forming communities around lived experience. Patients began reclaiming their voices—and their power.

When Empowerment Becomes Pressure

And then came COVID.

The pandemic was a turning point. It amplified both our desire for answers and our disillusionment with inconsistent messaging from medical and political leaders. In that vacuum, online experts flourished—some credible, some not. Influencers, podcasters, and wellness bloggers began to fill our feeds with content about everything from cortisol to cold plunges.

One of the most prominent voices has been Dr. Andrew Huberman, a Stanford neuroscientist whose podcast launched in 2021. He and others have helped demystify complex science—but they’ve also contributed to an ever-growing checklist of things we “should” be doing.

Suddenly, knowledge isn’t empowering—it’s exhausting.

Take, for example, the growing popularity of tools like period-tracking apps, continuous glucose monitors, and the Oura Ring. These technologies offer real-time insights that were unimaginable just a decade ago. But while many patients are eager for this data, I often see a spike in anxiety when the numbers suggest something is “off.” For so long, the only feedback we had came from an annual blood test or the occasional blood pressure reading. Now, we’re constantly checking in—and the ego clings tightly to the idea that everything must be okay. When it’s not, emotional sensitivity rises, and the fight-or-flight response kicks in. Our identities become enmeshed with the need to be “fine,” even as we quietly fear the worst—heart attacks, cancer, the unknown. After 19 years in practice, I can say with certainty: no one has perfect health. The body is always in flux. With the sheer number of environmental toxins and chronic stressors we face today, it’s unrealistic to expect otherwise. What we need is not more data—but more compassion for our very human experience.

The Rise of TMI: Too Much Information

What was once a lack of access has become a flood. We’ve swung from one extreme to the other. Knowing more doesn’t necessarily help us be healthier. In fact, it often adds to the anxiety, because with each new piece of information comes another perceived obligation—another thing to “do right.”

We’ve created a culture where wellness is no longer about presence or intuition but about performance. About doing everything correctly in order to prove our worthiness of feeling good.

How do we maintain boundaries with the information we consume?
How do we remember that healing isn’t about perfection, but about presence?

Find your Village 

In this landscape of abundant advice, it’s essential to seek out trusted experts who take the time to understand you—your history, your symptoms, your life. Healing isn’t one-size-fits-all, and following generic protocols from influencers, no matter how well-meaning, can often do more harm than good. True wisdom in a practitioner comes not just from knowledge, but from listening deeply and tailoring care to your unique needs.

A New Way Forward

This isn’t a call to abandon information or disengage from the wider world—it’s an invitation to be discerning. To pause before adding another protocol to your plate, to notice whether a piece of advice resonates or just reinforces self-doubt. It’s about reclaiming agency not by knowing everything, but by knowing yourself. In a world that often equates wellness with doing more, perhaps true healing lies in doing less—but with greater intention, attunement, and trust.

Monica Mae Leibson, L. Ac.

The post The Evolution of Wellness: Trends, Shifts, & Insights from a healthcare practitioner appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

The past few weeks have been a time of self-reflection. Within a short span of time, I learned of an acquaintance who passed unexpectedly and attended the funeral of the father of a good friend. I also met with several returning patients who were diagnosed with a chronic, preventable health issue.

With 25 years of experience as an acupuncturist, I’ve had the privilege of meeting a diverse array of patients. Some of them proactively take charge of their health, reaching out for support when faced with challenges, whether it’s a lingering cold, digestive troubles, or persistent pain. These patients often experience remarkable results, as acupuncture becomes a vital partner in their healing journey.

Yet, I also encounter individuals who seek our help as a “last resort”—a sentiment many readily share. They may have neglected their well-being, become consumed by their busy lives, or postponed seeking assistance until it felt” too late.” Treating these patients can be more complex; their progress often takes longer, and their desired outcomes may seem elusive.

Trust me, we pour our hearts into helping every patient who walks through our door. Still, it can be disheartening to witness someone so far along their path of illness that acupuncture cannot produce the transformative changes it might have if they had sought help sooner.

We are a society that yearns for swift change but often take slow, hesitant steps toward it. We are filled with impatience while simultaneously craving the time to heal. We place high expectations on the medical system, yet we frequently neglect to nurture our own body, mind, and spirit in ways that would allow us to truly flourish.

I ask you: If not now, when? Now is the time to prioritize your health and well-being. Let’s take this step together. When you have a moment, write down your short- and long-term health goals. Be completely honest with yourself. Next to each goal, note what you are doing to work toward achieving it. Are you on the right track, or are you procrastinating? Set target dates for yourself to move toward achieving optimal health. Remember, healing is never a straight line, and there’s no better time than now to start on your journey.

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We often have patients come into clinic with multiple concerns. Digestion issues are frequently part of a complex of symptoms. Many erroneously think acupuncture is only used for pain. Chinese medicine however, is a full body medicine and can help improve digestion by gently supporting the body to heal itself through several mechanisms.

1. Regulation of Qi and Blood Flow: According to traditional Chinese medicine (TCM), digestion issues can result from imbalances in “Qi” (vital energy) and blood flow. Acupuncture aims to restore balance by stimulating specific points on the body, which can enhance the flow of Qi and blood to the digestive organs.
2. Modulation of the Nervous System: Modern research suggests that acupuncture may affect the autonomic nervous system, which controls involuntary bodily functions including digestion. By modulating the nervous system, acupuncture can potentially improve gut motility and reduce symptoms like bloating, constipation, or diarrhea.
3. Reduction of Inflammation: Some studies indicate that acupuncture might help reduce inflammation in the gut. This could be beneficial for conditions like inflammatory bowel disease (IBD) or gastritis, where inflammation plays a key role in symptoms.
4. Stress Reduction: Stress can significantly impact digestion. Acupuncture may help alleviate stress and anxiety, which in turn can positively influence digestive health. By promoting relaxation and reducing stress, acupuncture can indirectly improve digestive function.
5. Enhancement of Digestive Function: Acupuncture might help stimulate digestive enzymes and improve overall digestive function. It is thought to enhance the digestive process by supporting the stomach and intestines in processing food more effectively.
6. Pain Relief: For conditions associated with abdominal pain, such as irritable bowel syndrome (IBS), acupuncture may provide relief by targeting pain pathways and reducing discomfort.

While many people report positive outcomes from acupuncture, its effectiveness can vary. It’s important to be used in conjunction with diet and lifestyle changes for a more comprehensive approach to digestive health.

The post Acupuncture can Help with Digestion Problems appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

The next day, still in shock and running on little sleep, I went to see my doctor. While my low back was sore, I didn’t think it was anything serious. However, I could barely bend my elbows, and my wrists were tender, though I retained some range of motion. It was clear that my elbows had taken the brunt of the fall.

Diagnosis: Broken Elbows, No Surgery

The X-rays confirmed my suspicion—broken elbows. Luckily, they weren’t as severe as fractures in my wrists or shoulders, which would have required surgery or casting. My doctor reassured me that elbows heal through movement and that no immobilization was necessary. Instead, he told me, “Just wait for your body to heal.”

But passively waiting didn’t sit well with me. As an alternative medicine practitioner, I knew there were ways I could actively support my healing process. I decided to take a proactive approach, combining both traditional and alternative therapies to speed up my recovery.

Healing Through a Holistic Approach

Mental Healing: Rest Is Essential

Healing starts from the inside out. The body doesn’t heal when we’re stressed or rushing through life—it heals when we rest. While sleep is vital, I realized that simply going back to my usual routine too quickly would hinder my progress. My body was physically repairing broken bone, and I needed to honor that by prioritizing rest.

I made sure to support my body during the initial days of healing by incorporating a variety of therapies:

• Acupuncture
• Sound Bowl Healing

Additionally, I listened to binaural beats while lying in front of the fireplace for at least 30 minutes, three times a day. This helped me enter a deep state of relaxation and promote healing. By giving myself this level of care early in the recovery process, I knew I was setting the stage for long-term success and minimizing the risk of future complications.

Internal Healing: Supplementation & Remedies

In addition to mental and emotional rest, I focused on internal healing with the following:

• T-Relief: I took one tablet up to five times daily, under the tongue, away from meals and mint. This homeopathic remedy is designed to reduce pain and inflammation, particularly after acute injuries.
• Vitamin D: I supplemented with 5000 IU daily during the first month of recovery, as vitamin D plays a crucial role in bone health and immune function.  D3 with Vitamin K is the best form.
• Bone Builder Forte by Metagenics: MCHC is a highly absorbable crystalline compound that provides everything found in healthy bones.  

Physical Healing: Active Recovery

Even though I had to scale back my usual activities, I knew it was important to keep my body moving in a way that supported my healing. Here’s what I did:

• Movement: I reduced the intensity of my swimming routine but didn’t stop altogether. Gentle movement, even at a slower pace, helped keep blood flowing to the injured areas.
• Hot Tub Therapy: I spent time in the hot tub with my elbows near the jets, using the warm water to promote circulation and reduce stiffness.
• Acupuncture: For injury recovery, acupuncture was essential in getting my body out of “fight or flight” mode and into healing mode. The tiny needles stimulate microcirculation, which accelerates the recovery process.
• Light Therapy (Celluma Laser): I also incorporated Low-Level Light Therapy (LLLT), which uses specific wavelengths of light to improve cellular performance. Light therapy has been shown to:
  • Increase blood flow
  • Reduce inflammation
  • Stimulate collagen production
  • Accelerate tissue repair

The Celluma Laser, an FDA-cleared device based on NASA research, delivers blue, red, and near-infrared light energy to promote healing by stimulating cellular activity and supporting the body’s natural repair processes.

Two Weeks Later: Results Beyond Expectations

When I returned to my doctor for a follow-up two weeks later, he was impressed with my progress. He said, “You’re healing faster than most of my patients! You’ve regained more range of motion in two weeks than some people do in a month. What did you do?!”

It was a reassuring moment, confirming that my holistic approach was working. But I didn’t stop there. I asked my doctor how long the bones would take to fully heal and put that information on my calendar for the next 12 weeks. This served as a constant reminder to prioritize recovery and avoid rushing back into a hectic lifestyle.

The Importance of Patience and Proactive Healing

In the end, the journey wasn’t just about “waiting” for my body to heal. It was about being an active participant in my recovery, using a combination of traditional and alternative therapies to support my body at every stage.

While it’s tempting to push through pain or return to our normal routines too quickly, I learned that recovery requires patience, rest, and intentional care. By honoring the healing process early on, I set myself up for a stronger and more complete recovery.

Taking Control of Your Healing Journey

No matter the injury, you can take control of your healing process. Whether you’re dealing with a broken bone, muscle strain, or another injury, consider incorporating a holistic approach that includes both medical care and self-care practices. Rest, movement, and the right supplements and therapies can all play a crucial role in your recovery.

By committing to this process, you’re not just waiting for time to heal you—you’re actively supporting your body’s natural ability to heal itself.

The post Increasing the Healing Process: What to Do When Your Doctor Says, “Just Wait” appeared first on Michigan Associates of Acupuncture and Integrative Medicine.

In 18 years of practice, I’ve had my fair share of conversations supporting a patient in figuring out what to do next.  When it comes to health, the journey forward is not black and white.  There are many things to consider when you’re thinking about possible treatments whether they be medication, surgery, or alternative routes.  What I’ve found over the years is that folks aren’t always thinking as clearly as they may like to in these situations.

Oftenttimes, beneath the surface of rational thought lies a complex web of cognitive processes that can subtly influence our choices. These processes, often referred to as cognitive distortions, can significantly impact the quality and effectiveness of medical decisions.

What are Cognitive Distortions?

Cognitive distortions are patterns of thinking that are irrational, biased, or inaccurate. They can shape how we perceive information, interpret situations, and make judgments. These distortions are not deliberate; rather, they are automatic and often rooted in deep-seated beliefs or past experiences.

Examples of Cognitive Distortions in Medical Contexts

1. Catastrophizing: This involves magnifying the importance or implications of a health issue or medical procedure. For instance, someone might overly focus on the potential risks of a treatment without adequately considering its benefits.  This is very common as no one wants to be in these positions in the first place.  We have a lot of fear and resistance that comes up with health challenges.  
2. Overgeneralization: Drawing broad conclusions based on limited evidence. For instance, assuming that because one treatment did not work well for a friend, it will also fail for oneself.  I often hear this when people do an excessive amount of internet polling.  Of course it’s good to do research but you can’t take other people’s journeys on as your own.  
3. Confirmation Bias: Seeking out information that confirms preexisting beliefs while ignoring contradictory evidence. This can lead individuals to favor sources that support their views rather than considering a balanced perspective.  This is very important in the day and age we are in where often times our medical information comes from patients rather than experts.  
4. Emotional Reasoning: Making decisions based on emotions rather than objective facts. For example, someone might refuse a necessary surgery out of fear, despite medical evidence indicating its benefits & safety.  I see this in practice mostly when people want to leave surgery as a “last result” when there are some occasions where the surgery is the only true way to fix the situation and waiting longer will only make the surgery more difficult to perform and recover from.  
5. Labeling: Applying overly simplistic labels to oneself or others based on health conditions. This can lead to stigma or self-fulfilling prophecies regarding health outcomes.  This is a quite common reaction to going on medication.  I’ve seen “health influencers” making statements such as “all medication is poison” while this is simply not true.  There are plenty of folks taking medication for whom it is wholly life affirming – meaning they are able to be the best versions of who they are – and have little to no negative side effects.  It is just a very nuanced conversation and to say all medication is poison is a part of why people feel the stigma and don’t take medications that they very may well need.  

Impact on Medical Decision-Making

• Treatment Compliance: Patients may fail to adhere to prescribed treatments or therapies due to exaggerated fears or misconceptions.
• Decision Paralysis: Overwhelmed by negative thinking or catastrophic predictions, individuals may struggle to make decisions, delaying necessary medical interventions.  Having a helpful medical team is the best way to navigate this situation.  Friends and family are generally not educated enough on these topics to be weighing in.  
• Misinterpretation of Information: Patients may misunderstand medical information or selectively focus on details that confirm their biases, leading to misguided choices.  
• Stress and Anxiety: Persistent cognitive distortions can exacerbate stress and anxiety related to health conditions, further impairing judgment and quality of life. This is quite common for people who experience looping thoughts.  They often are so anxious that they can’t get the proper treatment that they need, which keeps them stuck in their health challenges rather than moving through them.  

Addressing Cognitive Distortions

Recognizing and addressing cognitive distortions is crucial for improving medical decision-making:

• Education and Awareness: The first step begins with having the capacity to realize your anxiety, biases, and lack of education could be playing a role.  When we’re the patient, it’s impossible to be objective.  This will help you to see where you’re making choices from.  
• Cognitive Behavioral Therapy (CBT): CBT techniques can help individuals identify and challenge cognitive distortions, promoting more balanced and rational thinking.
• Shared Decision-Making: Collaborative approaches between patients and healthcare providers can help ensure that decisions are based on comprehensive information and aligned with the patient’s values and preferences.
• Support Networks: Engaging with support groups or counseling services can provide emotional support and alternative perspectives, reducing the impact of cognitive distortions.

I’m grateful to be a part of the process of fostering awareness and reducing biases.  It’s hard to be in the patient seat which is why it takes a village of practicioners to support us when we’re going through something.

By fostering awareness, promoting education, and integrating supportive interventions, we can empower individuals to make more informed, rational, and ultimately beneficial medical decisions. Addressing cognitive distortions is not merely about correcting faulty thinking patterns but about enhancing the overall quality of care and outcomes for patients.  

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The practice of gratitude is important for everyone but especially for those of us going through a struggle—from infertility, to chronic pain to relationship difficulties—gratitude is the one thing we can control.  So many of us have a hard time dealing with the lack of control in life and truth be told, there are so few things that anyone can truly control.  But to be grateful helps the mind shift from negative to neutral; from overwhelm to presence.  To be grateful is not to minimize the experience or to turn “bad” things into “good”.  (Gratitude is NOT blind positivity) Rather, gratitude is an acknowledgment of things that we often take for granted—eyes that allow us to see, legs that allow us to run, fresh air in our lungs, music we love, people we love, the gift of waking up in the morning and so on.  To be grateful for such things despite our struggle transforms our perspective into a more tenable reality.  Gratitude is the “yin” to hardship’s “yang” and as Taoist theory has explained for thousands of years, life is balance!

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