A Columbia-trained psychiatrist is on a mission to democratize good mental health. 

Dr. Judith Joseph shared that while typical health advice often revolves around topics like nutrition, sleep, and exercise, she prefers to delve into less conventional areas during her consultations. Her approach aims to offer a unique perspective compared to the standard recommendations patients might typically receive.

In her upcoming book, “High Functioning,” she shares top tips for preventing mental health issues — rather than treating them once they’ve become a serious problem. 

Her first piece of advice? Doing a “10-second vitals check” that goes beyond the basics like your pulse and breathing rate.

Vital sign #1: Relationship quality

While nutrition and sleep are indisputably important, she says there are other factors that are equally important — such as the quality of your interpersonal relationships and professional environment. 

“We don’t think about how toxic people drain our life force and that the number one predictor of longevity outcomes is the quality of your relationships,” she said. 

“You can eat all the kale that you want, but if you’re partnered with a toxic person, or you’re in a toxic work environment — that’s putting stress in your body and literally decreasing your lifespan.”

Vital sign #2: Work-life balance and enjoyment

Another factor to check is your work-life balance — and how much fulfillment you’re deriving from what you do at your job. 

“Your doctor won’t ask that,” she said. “What they’ll ask is, ‘Are you doing your work okay?’ In a point-driven society, it’s not about whether or not you enjoy it.”

Vital sign #3: Having fun

Dr. Judith recommends asking yourself a simple but oft-ignored question. 

“What do you do for fun? What do you do for pleasure? Because we’re all about eradicating disease and not cultivating joy and mental health,” she said. 

Vital sign #4: Screen time

Finally, it would be remiss of us to acknowledge the impact that technology is having on our well-being. 

“We need to understand and honor how technology impacts our mental health,” she said. “Doctors won’t ask you, ‘How long do you spend on your screens?’”

Which is unfortunate, as research shows too much screen time can negatively affect mental health by increasing depression, anxiety and feelings of loneliness or envy — especially in younger people.

Some therapists have even “prescribed socializing” to their patients to unglue them from screens and enable them to enjoy the psychological benefits of face-to-face interactions. 

Do you have “Zoom fatigue”?

On that point — Dr. Judith has some stern warnings about a uniquely post-pandemic problem: Zoom fatigue. 

“There’s a huge body of data coming out of Stanford talking about Zoom fatigue and how it’s not natural to look at yourself all the time,” she said. 

“I’m looking at myself here like, ‘Did I draw my eyebrow correctly.’ Not natural. You would have no idea how you look if we were sitting face to face.”

​”Zoom fatigue” refers to the exhaustion, anxiety or burnout associated with spending prolonged periods on platforms like Zoom. 

Research shows needing to make intense eye contact with colleagues via a screen is causing added stress and messing with our sense of intimacy. 

“On Zoom, behavior ordinarily reserved for close relationships — such as long stretches of direct eye gaze and faces seen close up — has suddenly become the way we interact with casual acquaintances, co-workers, and even strangers,” Stanford researcher Jeremy N. Bailenson wrote in a paper on Zoom fatigue. 

To Dr. Judith’s point, he noted that constantly seeing yourself during video calls — a phenomenon he called an “all-day mirror” — can lead to self-consciousness and increased cognitive load.

He also pointed out that video conferencing typically restricts physical movement, as participants are often confined to a fixed position within the camera frame, leading to physical discomfort and mental strain.

And, finally, interpreting non-verbal cues is more challenging in virtual settings, requiring greater mental effort to understand gestures and expressions, which can be draining.