Benchmark Mind & Health

12/29/2025

AI & Mental Health: Help, Harm Or A Dangerous Middle Ground?

Artificial intelligence is now part of the mental health conversation whether clinicians like it or not. Patients are using AI chatbots to vent, problem-solve and self-diagnose. Some report feeling understood. Others feel falsely reassured. The reality sits somewhere in the middle.

AI can provide immediate access, language support, journaling prompts and basic psychoeducation. For individuals who feel isolated or hesitant to seek care, that accessibility can feel life-saving. However, AI does not assess risk accurately, cannot read nuance and does not carry legal or ethical accountability when advice goes wrong.

The danger is not that AI exists. The danger is when it replaces professional evaluation, delays treatment or reinforces distorted thinking without correction. Algorithms do not recognize suicidality, mania, trauma responses or medication side effects the way a trained clinician does.

AI should be viewed as a tool, not treatment.

Used correctly, it can support reflection and skill-building. Used incorrectly, it creates false confidence and clinical blind spots.

Evidence-Based Mental Health Treatments Still Matter
• Comprehensive psychiatric evaluations
• Medication management with monitoring
• Psychotherapy (CBT, trauma-informed
approaches)
• Treatment for depression, anxiety, ADHD &
mood disorders
• Advanced interventions for treatment-resistant
depression when indicated

Technology will continue to evolve. Human judgment, clinical experience and accountability remain irreplaceable.

If symptoms are impacting daily functioning, AI is not enough. Care should involve a licensed professional who can assess risk, diagnose accurately and treat appropriately.

Reference:
Torous, J., Bucci, S., Bell, I. H., et al. (2021). The growing field of digital psychiatry: Current evidence and the future of apps, social media, chatbots, and virtual reality. World Psychiatry, 20(3), 318–335.

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12/27/2025

The Mental Health Benefits Of New Year’s Resolutions: Choosing Wisely To Prevent Anxiety & Depression

New Year’s resolutions can be powerful tools for mental health when they are chosen intentionally. When goals are unrealistic, overly rigid or driven by guilt — they often set individuals up for perceived failure. That cycle of failure can quickly fuel anxiety, shame and depressive symptoms. The problem is not goal-setting itself, but how goals are framed and pursued.

Healthy resolutions should support consistency, self-efficacy, and psychological flexibility. Small, achievable goals reinforce the brain’s reward system and promote dopamine release through progress rather than perfection. This creates momentum and confidence, rather than avoidance or self-criticism. In contrast, all-or-nothing resolutions activate stress pathways, increasing cortisol and emotional dysregulation when expectations are not met.

From a mental health perspective, the most effective resolutions focus on behaviors within one’s control, not outcomes. For example, committing to movement three times per week is healthier than demanding weight loss. Practicing daily mindfulness is more protective than expecting constant happiness. When goals align with values instead of pressure, they strengthen emotional resilience.

Equally important is reframing setbacks. Missing a goal does not equal failure. It is feedback. Individuals who adopt a growth-oriented mindset experience lower rates of depressive rumination and reduced anxiety related to performance and self-worth.

Supportive treatment options that can help reinforce healthy goal-setting include:
• Cognitive behavioral therapy focused on
perfectionism & self-talk
• Medication management for anxiety or depressive
symptoms
• Mindfulness-based stress reduction strategies
• Executive functioning & behavioral coaching
• Lifestyle-based interventions targeting sleep,
movement and structure
• Microdosing GLP-1s/Peptides for health &
wellness
• Nutritional Supplementation: Multivitamin, B-
Complex, Vitamin D, especially

Choosing thoughtful, realistic resolutions is not about lowering standards. It is about protecting mental health while building sustainable progress.

Reference
American Psychological Association. (2019). Making your New Year’s resolution stick. https://www.apa.org/monitor/2019/01/ce-corner

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12/24/2025

Let’s go to the nursing home & do some sessions for patients who are alone on .

12/22/2025

Coping With Grief & Loss During The Holidays

The holiday season often magnifies grief and loss. While the world appears celebratory and connected, individuals who are grieving may experience intensified sadness, loneliness, guilt or emotional exhaustion. The contrast between internal pain and external expectations can make the holidays feel isolating rather than comforting.

Grief during the holidays is not a sign of weakness. It is a natural response to loss, whether that loss involves a loved one, a relationship, health, identity, or a sense of normalcy. Holidays are deeply tied to memory, tradition and routine. When someone or something is missing, the absence becomes impossible to ignore.

Coping during this season does not mean forcing positivity or suppressing emotions. It means allowing space for grief while setting realistic expectations. This may include simplifying traditions, declining invitations without guilt or creating new rituals that honor loss rather than avoid it. Connection also matters. Grief often convinces people to withdraw, yet supportive relationships are one of the strongest protective factors against prolonged emotional distress.

Importantly, grief does not follow a timeline. There is no correct way to feel during the holidays and healing is not linear. Some moments may feel manageable, while others feel overwhelming. Both can coexist.

Professional support can be especially valuable during this time, helping individuals process emotions, regulate stress and develop tools to navigate triggering moments.

Treatment options that may support grief during the holidays include:
• Individual psychotherapy focused on grief and
loss
• Trauma-informed therapy when loss is sudden or
complex
• Medication management for depression, anxiety
or sleep disruption
• Cognitive behavioral strategies to manage
intrusive thoughts
• Mindfulness & stress-regulation techniques
• Lifestyle changes: nutrition, exercise, nutritional
supplementation

Grief deserves care, not silence. Support can make the holidays survivable and, eventually, meaningful again.

Reference
Stroebe, M., Schut, H., & Boerner, K. (2017). Cautioning health-care professionals: Bereaved persons are misguided through the stages of grief. Omega: Journal of Death and Dying, 74(4), 455–473.

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12/20/2025

Treatment-Resistant Depression: When Standard Care Is Not Enough

Major depressive disorder is one of the most treated conditions in mental health. Yet for a significant subset of patients, symptoms persist despite multiple medication trials, therapy and lifestyle interventions. This is known as treatment-resistant depression (TRD) and it is far more common than many realize.

TRD is typically defined as depression that does not adequately respond to at least two antidepressants taken at appropriate doses and duration. These patients often describe emotional numbness, persistent fatigue, impaired concentration and a loss of hope rather than overt sadness. Functional decline becomes the primary issue, affecting work performance, relationships and overall quality of life.

The presence of TRD does not mean depression is untreatable. It means the treatment strategy must evolve. Neurobiological factors such as glutamate dysregulation, impaired neuroplasticity, chronic stress exposure and inflammatory processes are increasingly understood to play a role. Effective care requires moving beyond a one-size-fits-all approach and utilizing advanced, evidence-based interventions.

Early identification and escalation of care matter. Prolonged untreated or inadequately treated depression increases the risk of chronic symptoms, medical comorbidity, and suicidality. Patients with TRD deserve precision-based care, structured monitoring — providers who are comfortable utilizing next-line treatments rather than cycling endlessly through similar medications.

Treatment options that may be considered include:
• Comprehensive diagnostic and medication
reassessment
• Advanced medication strategies and
augmentation protocols
• Esketamine nasal spray for treatment-resistant
depression
• Transcranial Magnetic Stimulation (TMS)
• Structured psychotherapy integrated with
biological treatments

If depression has not improved despite multiple attempts, it is not a personal failure. It is a signal to pursue a higher level of care with targeted interventions.

Reference
Rush AJ, et al. Acute and longer-term outcomes in depressed outpatients requiring one or several treatment steps. American Journal of Psychiatry, 2006.

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12/19/2025

The Mental Health Benefits Of Weight Training

Weight training is often framed as a physical pursuit, building strength, muscle and endurance. What is discussed less often is its profound impact on mental health. Consistent resistance training is one of the most underutilized, evidence-based tools for improving mood, focus and emotional resilience.

From a neurobiological standpoint, weight training increases endorphins, dopamine and brain-derived neurotrophic factor (BDNF) — all of which play key roles in mood regulation and cognitive performance. Unlike purely aerobic exercise, lifting weights also promotes a strong sense of mastery and control. Progress is measurable. Loads increase. Confidence follows.

Psychologically, weight training offers structure in a chaotic world. Showing up, following a plan and completing challenging sets creates predictability and routine, both of which are protective against anxiety and depressive symptoms. For many patients, especially high performers and professionals, weight training becomes a controlled outlet for stress and frustration that might otherwise be internalized.

There is also a growing body of evidence supporting resistance training as an adjunctive treatment for depression and anxiety. Studies demonstrate reductions in depressive symptoms independent of weight loss or physical appearance changes. The mental health benefits come from the process itself, not the aesthetic outcome.

Weight training is not about chasing perfection. It is about reclaiming agency, building psychological toughness and reinforcing the connection between effort and reward. When mental health feels out of control, strength training can become a powerful reminder that progress is still possible.

Treatment Options That May Complement Weight Training:
• Psychiatric medication management
• Cognitive behavioral therapy
• Performance and executive coaching
• Ketamine nasal spray therapy for treatment-
resistant depression
• Transcranial Magnetic Stimulation (TMS)
• Microdosing GLP-1s/Peptides
• Nutritional Supplementation
• Sleep Hygiene

Reference:
Gordon, B. R., et al. (2018). Resistance exercise training for anxiety and depression: A systematic review and meta-analysis. JAMA Psychiatry, 75(6), 566–576.

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12/15/2025

Obsessive-Compulsive Disorder Is Not About Being “Neat” or “Type A”

Obsessive-Compulsive Disorder (OCD) is one of the most misunderstood mental health conditions. It is often minimized as being overly organized or detail-oriented, but true OCD is far more intrusive, exhausting and disruptive to daily functioning.

OCD is characterized by obsessions (unwanted, intrusive thoughts, images, or urges) and compulsions (repetitive behaviors or mental acts performed to reduce distress). These thoughts are not enjoyable or intentional. They are distressing, persistent and difficult to ignore. Many individuals with OCD are fully aware that their fears are irrational, yet feel powerless to stop the cycle.

Common obsessions include fears of contamination, harm, moral failure or losing control. Compulsions may involve excessive checking, cleaning, reassurance-seeking, mental reviewing, or avoidance. Left untreated, OCD can significantly impair relationships, work performance, sleep and overall quality of life.

OCD is also frequently accompanied by anxiety, depression and burnout. Many high-functioning professionals quietly struggle for years before seeking help, often due to shame or fear of being misunderstood. Effective treatment exists, but it must be targeted and evidence-based. General therapy alone is often not sufficient.

Effective treatment options may include:
• Psychiatric evaluation and accurate diagnosis
• Medication management with SSRIs or adjunctive
agents
• Exposure and Response Prevention (ERP)-
informed therapy
• Treatment for co-occurring anxiety or depressive
disorders
• Long-term symptom monitoring and medication
optimization
• Transcranial Magnetic Stimulation (TMS)

OCD does not improve through willpower or reassurance. With the right treatment plan, symptoms can become manageable and life can feel livable again.

Reference:
American Psychiatric Association. Practice Guideline for the Treatment of Patients With Obsessive-Compulsive Disorder. American Journal of Psychiatry.

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12/15/2025

The Physical & Mental Health Benefits Of Infrared Sauna Use

Infrared sauna use has gained significant attention in wellness and mental health spaces — and for good reason. Using an infrared sauna 4 times per week for 30 minutes at approximately 130°F can offer measurable benefits for both the body and the mind when used consistently.

Unlike traditional saunas, infrared saunas heat the body directly rather than warming the surrounding air. This allows for deeper tissue pe*******on at lower temperatures, making sessions more tolerable while still producing meaningful physiological effects.

From a physical standpoint, regular infrared sauna use supports improved circulation, cardiovascular conditioning, muscle recovery and metabolic health. The heat promotes vasodilation, increases heart rate similar to moderate exercise and enhances oxygen delivery to tissues. Many individuals report reduced joint stiffness, decreased muscle soreness and improved sleep quality after consistent use.

The Mental Health benefits are equally compelling. Infrared sauna sessions activate the parasympathetic nervous system, promoting relaxation and stress reduction. Regular use has been associated with decreased cortisol levels, improved mood and reduced symptoms of anxiety and mild depression. The quiet, device-free environment also encourages mindfulness and mental decompression, which many patients find restorative in an overstimulated world.

When used responsibly, infrared sauna therapy can be a powerful adjunct to an overall mental wellness plan, especially for high-performing professionals, athletes and individuals experiencing chronic stress or burnout.

Supportive Treatment Options That Enhance Mental Wellness
• Medication management for mood and anxiety
disorders
• Psychotherapy and cognitive behavioral therapy
• Stress and burnout interventions for professionals
• Lifestyle-based mental health optimization
strategies: vitamin supplementation, exercise,
sleep hygiene, GLP-1s/Peptides

Infrared sauna therapy is not a replacement for medical or psychiatric care, but it can be an effective complementary tool when integrated thoughtfully into a broader treatment plan.

Reference
Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J. (2015). Sauna bathing is associated with reduced cardiovascular mortality and improves mental well-being. JAMA Internal Medicine, 175(4), 542–548.
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12/13/2025

When you feel you have no champion in your corner, all the love has dried up, those closest to you are indifferent, no one is there to listen when the words are hardest to speak, no one will let you in when the loneliness is unbearable, no support is there when needed most, no one is fighting alongside you to get through the week…you can choose to let it break you or you can choose to find something new & win.

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12/12/2025