News & Articles

Published: 08 February 2025

• Airlines do not provide flight training for pilots. All pilots are required to hold a commercial pilot's license before being employed by an airline. Typically, they are 21 years old or older, often possess a higher education degree (usually advanced), maintain excellent health, have perfect 20/20 vision, and have logged more than 3,000 flight hours.

• Pilots are experts in their field. Their goal is to deliver the smoothest flight experience for passengers, minimizing turbulence to ensure a successful flight, which indicates they are performing their job effectively.

• Commercial pilots are typically low-risk individuals. Prior to hiring, pilots undergo extensive psychological testing to ensure they are methodical, cautious, and avoid risky behaviors. They are friendly but often considered unexciting.

• Many pilots go their entire careers without encountering an engine malfunction.

• Aircraft are capable of reaching their destination even if one engine fails. A twin-engine plane can continue flying with only one functioning engine. Three-engine planes can operate with two, and four-engine aircraft can still fly with three engines.

• If all engines fail at cruising altitude (around 35,000 feet), an aircraft can glide for up to 30 minutes before needing to land. The aircraft can glide up to 120 miles, with full control maintained, as if the engines were still operational.

• No bird can bring down a jet engine. During testing, engineers deliberately insert whole chickens into jet engines to confirm that the engines will keep functioning properly, even after such an obstacle.

• Airplanes are constructed with top-tier safety standards. While spacecraft used by NASA astronauts may utilize equipment from the lowest-cost suppliers, commercial aircraft are built with parts from the most reliable and safety-focused suppliers.

• New planes are introduced every 4 to 5 years. Due to strict maintenance protocols, an average U.S. commercial airplane undergoes a thorough overhaul, including repairs and updates, every 4 to 5 years.

• Redundancy is key. Every component of a commercial aircraft has primary, secondary, backup, and emergency systems in place (four layers of safety) to ensure passenger protection.

• Most aircraft can safely land in zero-visibility conditions (such as heavy fog) because:

  1. Many runways are equipped with electronic glide slopes.
  2. Pilots are specifically trained for such conditions.
  3. Aircraft are fitted with equipment for low-visibility landings.

• Modern de-icing methods make ice a non-issue. This includes:

  1. A warm-water and glycol de-icing fluid introduced in 1993.
  2. An anti-icing coating applied post-deicing to prevent further ice buildup.
  3. A reduced time between de-icing and takeoff to maintain safety.

• Modern electronics and computing systems enable zero-visibility landings. These technologies allow planes to land safely even in dense fog or other low-visibility conditions.

• Ground Proximity Warning System (GPWS) is standard in every commercial aircraft. If a plane is approaching the ground too quickly, a female voice will issue a warning, saying “Pull up, pull up” to alert the pilot.

• To back up air traffic control, every commercial aircraft is equipped with a Traffic Collision and Avoidance System (TCAS). This system helps detect and avoid other nearby aircraft to ensure safe flight.

Published: 08 February 2025

Health Anxiety, also referred to as Hypochondria or Illness Anxiety, is characterized by an excessive and irrational fear of having a serious illness, despite medical reassurance to the contrary. Individuals with Health Anxiety often misinterpret normal bodily sensations or minor symptoms as signs of severe medical conditions. This condition goes beyond typical health concerns and can significantly disrupt daily functioning, including work, school, and personal relationships. In my practice as a psychologist, I help people understand their health anxiety and work on educating my clients on how overt and covert safety behaviours/compulsions maintain the fear. This requires a portion of some of our sessions to be focusedon psychoeducation. 

Symptoms of Health Anxiety

The symptoms of Health Anxiety can vary widely from person to person, but common patterns often emerge. Individuals may obsess over the following thoughts:

• Interpreting a headache as a brain tumor
• Believing a cough is a symptom of lung cancer
• Assuming mild chest pain is indicative of a heart attack
• Thinking a small sore is a sign of AIDS

Common compulsions or safety behaviours associated with Health Anxiety include:

• Visiting multiple doctors, sometimes even seeing several in one day
• Undergoing repeated medical tests for the same perceived illness
• Frequently checking the body for symptoms of an imagined health problem
• Avoiding situations or objects due to a fear of contracting a disease
• Excessively searching online for information about illnesses and symptoms ("Cyberchondria")

Research estimates that 4-6% of the population experiences clinically significant Health Anxiety, and up to 10% of primary care visits may be related to health-related fears. The symptoms often overlap with those of Obsessive-Compulsive Disorder (OCD), although a key difference is that people with OCD typically fear acquiring a disease, while those with Health Anxiety fear already having one. Both conditions share a cycle of increasing symptoms, perpetuated by obsessive thinking and compulsive behavior.

Treatment of Health Anxiety

Due to the similarities between Health Anxiety and OCD, Cognitive-Behavioral Therapy (CBT) is commonly used to treat both conditions and this is what I use in my practice with my patients as well. Studies from institutions like Harvard University and the Mayo Clinic have shown that CBT is particularly effective for Health Anxiety. A key component of CBT for both OCD and Health Anxiety is Exposure and Response Prevention (ERP), where individuals gradually confront their health-related fears in a controlled way, without performing the compulsive behaviors they usually engage in to alleviate anxiety. Response prevention is the most important part of the work because the compulsions maintain the fear. 

Another CBT technique, Cognitive Restructuring, helps individuals identify and challenge the distorted thoughts that fuel their health anxiety, encouraging healthier, more realistic thinking patterns. We also work on introducing cognitive distortions that may influence the negative thinking. 

A variation of ERP called imaginal exposure has also been shown to be effective for Health Anxiety. In this method, clients listen to audiotaped short stories that depict their health-related fears (e.g., contracting cancer or AIDS). This technique allows individuals to confront their anxieties in a safe environment and helps reduce their sensitivity to intrusive health-related thoughts and images. Combining this method with traditional ERP and Cognitive Restructuring can significantly decrease the frequency and intensity of health obsessions and compulsions.

Another valuable approach is Mindfulness-Based Cognitive-Behavioral Therapy (MB-CBT). MB-CBT focuses on helping individuals accept their uncomfortable thoughts, feelings, and sensations without trying to control or eliminate them. For people with Health Anxiety, the goal is to learn to tolerate these uncomfortable experiences rather than resorting to compulsions, avoidance, or seeking reassurance. Research has shown that accepting discomfort without reacting to it can reduce psychological distress and help individuals manage their health anxiety more effectively.

Through these therapeutic techniques, individuals with Health Anxiety can challenge their fears, reduce compulsive behaviors, and learn healthier ways to cope with their anxieties. With the right support, people can regain control over their lives and improve their overall well-being.

Published: 08 February 2025

In my role as a psychologist, I help people who struggle with sleep. Here are some suggestions to help you move past your sleep difficulties. 

Many people struggle with poor sleep habits in today’s busy world. We often stay up too late, wake up too early, or disrupt our sleep with substances like alcohol and drugs. Additionally, late-night activities, such as watching TV, can over-stimulate us and affect our rest. Here are some essential tips to help improve your sleep habits, many of which are surprisingly overlooked.

Personal Sleep Habits

• Set a consistent bedtime and wake-up time. Try to keep your sleep schedule as consistent as possible. Your body will learn to fall asleep at a specific time if it's maintained regularly.This is crucial, even if you're not working. From my experience as a psychologist, I believe this habit is essential. 
• Limit daytime naps. Napping during the day can interfere with nighttime sleep. If you must nap, keep it short (20-30 minutes), and try to do so earlier in the day. Long naps may leave you feeling groggy and disoriented (this isknown as sleep inertia).
• Avoid alcohol 4-6 hours before bed. While alcohol may initially help you fall asleep, it can disrupt your sleep cycle and cause you to wake up during the night. If needed, try eliminating alcohol and caffeine for a few months to reset your sleep patterns.
• Cut out caffeine 4-6 hours before bedtime.This includes coffee, tea, chocolate, and sodas. Also, avoid heavy, spicy, or sugary foods during this time, as they may prevent you from staying asleep. Though I love caffeine too, I’ve found that it can disrupt my sleep. Keep in mind that improving your sleep may require you to experiment with multiple changes.
• Exercise regularly, but not right before bed. Exercise improves sleep, but vigorous workouts within 2 hours of bedtime can make it harder to fall asleep. Personally, I’ve noticed that late-night workouts can interfere with my sleep. Consider exercising in the morning and trying meditation in the evening to help you unwind.

Sleep Environment

• Ensure your bedding is comfortable. Uncomfortable pillows or mattresses can negatively affect your sleep. Check if this is an issue and make adjustments as needed. 
• Find the right sleeping temperature. A cool, well-ventilated room is often ideal for sleep. Ensure your bedroom isn't too hot or cold.
• Reduce noise and light. Minimize distractions that can disturb your rest. You may want to use blackout curtains or white noise machines if needed.
• Reserve the bed for sleep and intimacy. Avoid using your bed for work or entertainment. This helps train your body to associate the bed with rest.

Pre-Sleep Tips

• Have a light snack before bed.Foods like warm milk or bananas, which contain tryptophan, can help encourage sleep. I would also consider avoiding heavier foods before bed. 
• Practice relaxation techniques. Yoga, meditation, or deep breathing exercises can reduce stress and relax your body before sleep. Consider searching for a progressive muscle relaxation exercise to help improve your sleep. 
• Leave your worries behind. Avoid bringing work, school, or personal concerns to bed. Some find it helpful to set aside a “worry period” earlier in the evening to address such matters. Setting a 'no work' rule a few hours before bed may help improve your sleep. 
• Establish a pre-sleep routine.Engaging in a relaxing activity, like reading or taking a warm bath, signals to your body that it’s time to wind down. If you don’t fall asleep within 15-30 minutes, leave the bed and do something calming until you feel sleepy. Considerations: if the bath is too hot, you will increase your bodies temperature and it may influence your sleep quality in a negative way.

If You Wake Up During the Night

• Don't lie awake in bed. If you wake up and can’t fall back asleep within 15-20 minutes, get up and do something quiet, like reading. Avoid stimulating activities, such as watching TV or working. Considerations: do not go on your cellphone. The light will keep you awake. 

The Role of Television

• Avoid TV before bed.TV can keep you awake longer, as it is engaging and stimulating. It’s best to keep the TV out of the bedroom, but if you need background noise, try the radio instead.

Other Considerations

• Physical factors. Conditions like arthritis, acid reflux, headaches, and hot flashes can affect sleep.
• Mental health. Anxiety, depression, and stress can also disrupt sleep, and in some cases, sleep issues may be the only visible sign of depression. If you suspect this, speak with a doctor for guidance.
• Medications. Certain medications can cause sleep disturbances. Consult with your doctor or pharmacist if you suspect your medication may be affecting your sleep.
• Sleep aids. A doctor may recommend short-term use of sleep medications in some cases. Any decision about sleep aids should be made in consultation with your healthcare provider.

Ultimately, the goal is to rediscover natural sleep. Always follow the guidance of healthcare professionals to improve your sleep quality.

Source: University of Maryland Medical Center