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Track your steps? Here’s a less obvious way to improve your health

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Track your steps? Here’s a less obvious way to improve your health

As far as wellness trends go, small talk isn’t sexy. The same with participating in civic government or helping a neighbor carry their groceries. But connecting with others might be the ultimate form of self-care, according to psychiatrist Joanna Cheek.

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Shelf Help is a wellness column where we interview researchers, thinkers and writers about their latest books — all with the aim of learning how to live a more complete life.

In her book, “It’s Not You, It’s the World: A Mental Health Survival Guide for Us All,” published in February, the University of British Columbia professor makes a case for the health benefits of collective care. For example, Cheek cites research that connects altruistic behavior and a sense of purpose with reduced inflammation, as opposed to hedonistic pursuits, which can worsen inflammation.

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Perhaps most importantly, Cheek warns how individual solutions aren’t enough to protect and heal us. “Emotional alarms” such as fear, guilt, shame and anger are healthy signals that help us avoid obstacles and find rewards, she says. When it comes to poverty, discrimination, isolation and other systemic problems, a sense of “moral distress” warns us away from harm and toward a more just, equitable society. And taking small steps to connect with others — even as simple as engaging in idle chitchat with a stranger — can be an impetus for broader change.

Portrait of author Joanna Cheek.

Portrait of author Joanna Cheek.

(Tegan McMartin)

“I’m constantly trying to think about socializing in the same way I think about exercise or physical activity,” says Cheek. “In the same way I eat a certain amount of vegetables or have a certain amount of quiet time to meditate, I think, ‘Have I had enough social contact today?’”

People obsessively track their steps. They might want to count their social interactions, too, she says. Those moments can build confidence and trust, until the momentum transforms us and the communities we call home.

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This interview has been edited for length and clarity.

In the book, you quote the renowned psychiatrist Viktor Frankl, who wrote, “Happiness cannot be pursued. It must ensue.” Why should we focus on cultivating purpose instead of pursuing happiness?

There are a lot of studies that show that cultivating any emotional state — happiness in particular, but also calmness or lack of anxiety — actually backfires. The more we try to feel a certain way, we inevitably won’t, because we don’t have much control over how we feel and then we’ll compare it to some standard of how we should feel, which will only magnify our suffering.

Rather than chase an emotion, which is futile because our emotions are constantly shifting, we can chase purpose, which gives us a lasting sense of accomplishment, because we’re living in line with our values. That’s true wellness.

"It's Not You. It's The World" book cover bo Joanna Cheek, MD.

“It’s Not You. It’s The World” book cover bo Joanna Cheek, MD.

(Hachette Book Group)

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How can people who feel isolated take steps toward cultivating purpose with others?

There was a large study that reviewed studies on loneliness. It showed it posed the same risk as smoking 15 cigarettes a day. I was utterly shocked when I read that, and started a deep dive and met [author and professor of psychology at the University of Sussex] Gillian Sandstrom. Her research shows that connections don’t need to be with the love of our life, a tight-knit family or best friends. When we have contact with a barista at the coffee shop, someone delivering the mail or just say hello to a neighbor who’s walking their dog past you, these weak ties actually have similar benefits to having really deep, personal connections. She ran a study with students at her university and found even if they had no friends in class, if they talked to strangers, they felt better and had more wellness indicators.

When we’re separated from others, we haven’t really evolved that fast, so it sets off alarms in our bodies. When you talk to someone at the grocery store, it’s like, “Oh, I’m not alone, I’m OK, I belong to something.” It silences those alarms so they don’t keep going off.

So it’s beneficial for us to have social interactions. How does it help our communities?

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The more that we’re connecting with each other, the more we’re talking across differences, the more that we speak with people of different lived experiences, different politics, different cultural backgrounds, different ages, different levels of health and abilities and needs, then we can have more empathy and really take care for each other and make decisions that are based on the truth that we’re all connected.

Building community can start with weak ties. It can be really scary to join a new group in person. When we talk about anxiety, we talk about graduated exposure, where we don’t expose ourselves to the scariest things right away. So sometimes baby steps can help us get comfortable with weak ties. Then, with time, we can move toward deeper contact.

I just had knee surgery this summer, and I ended up doing a lot of water walking in the pool for rehab, and I was amazed at this community pool. There were all these people who were either retired or injured there during the day and I would have so many conversations. And so often we think that these connections don’t matter because we’re not building a friendship that might continue on. What is the point? The point is that through each interaction, we’re building a sense of community for everybody. And it doesn’t have to be more than one interaction. It helps create a sense that we can trust each other and we can learn from each other. It feels good to be in connection and that makes us want to care for one another.

Two people talking on a park bench surrounded by pigeons

(Maggie Chiang / For The Times)

You mention the term McMindfulness in the book. Could you describe what that means and why it can be damaging?

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Yeah, there are a lot of concerns about quick fixes for mental health. I speak a lot about how mental health is really about the health of our entire systems. When we sit with that, it can be overwhelming to recognize that we can’t be well until our systems are well. We can practice wellness, we can do the best we can, but feeling better in a sick world isn’t going to fix us. We need to fix the world. McMindfulness is taking people in a toxic workplace and giving them mindfulness classes and not changing the toxic structures of the workplace. We should ask, “Why are they having these symptoms? And how do we make this workplace healthy so that our workers aren’t constantly falling sick?”

People need a sense of agency to thrive. But examining big problems through a systemic lens can create the impression we don’t have control over our lives. How do you reconcile the two?

Every connection we have, every time we live in a way with care and kindness, when we’re offering mutual aid or caring for our neighbors, those little things become contagious. Day to day, we can choose if we’re going to share our resources, whether that be our time, our care, our inclusiveness. Every time we choose to care for others, it’s contagious. It creates a culture. And every little connection like that matters. So while stress and dysfunction can ripple outward, I think our kindness and our unity and our caring can also ripple outward.

TAKEAWAYS

From “It’s Not You, It’s the World: A Mental Health Survival Guide for Us All”

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That sounds wonderfully optimistic.

I think a lot about hope and I think hope has to be active. I think we can’t just passively wish for a brighter future. And so I like to think about what agency I have today. It doesn’t have to be becoming the next world leader or finding a cure for cancer. What matters is every little decision I make to make the world a little bit brighter.

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How to Plan Your Wedding: Budgeting, Venues, Dress Codes and More

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How to Plan Your Wedding: Budgeting, Venues, Dress Codes and More

Planning a wedding can feel overwhelming, but we’re here to help. However you choose to celebrate it should reflect who you are as individuals and as a couple. This guide breaks tasks into simple quarterly steps so you can stay organized while enjoying the process.

Let’s jump in!

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On Highway 78, I watched the valleys awaken in vibrant blooms — a dramatic springtime show

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On Highway 78, I watched the valleys awaken in vibrant blooms — a dramatic springtime show

In early spring, the California mountain town of Julian sits suspended between seasons. At more than 4,000 feet, up in the Cuyamaca Mountains, it rests among coastal live oak woodlands and Coulter pine forests. Snow sometimes dusts the surrounding slopes, melting by afternoon into damp earth as manzanita and mountain lilac begin to flower. Along Main Street, the mingled scents of woodsmoke and apple pie drift from storefronts.

It is here that my journey along State Route 78 begins, following its long eastward descent from the mountain forest into the stark badlands of Anza-Borrego Desert State Park, then skirting the southern edge of the Salton Sea, crossing the Algodones Dunes and continuing toward the Colorado River — a 140-mile corridor spanning one of the most dramatic ecological transitions across public lands in the American Southwest.

This road trip continues a series exploring California’s overlooked scenic highways, inspired in part by artist Earl Thollander’s “Back Roads of California,” whose sketches and travel notes celebrated a slower way of seeing. After tracing Highway 127 along the edge of Death Valley, the journey now shifts south.

Julian Cafe and Bakery, the start of the trip off Route 78.

(Josh Jackson)

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Within minutes of leaving town, the pavement twists downward through tight turns and steep grades as the mountain air begins to warm, the vegetation giving way to chaparral and scattered juniper, then to the stark silhouettes of ocotillo and Mojave yucca. By the time it reaches the Pacific Crest Trail crossing 12 miles east of Julian, travelers have already descended nearly 2,000 feet.

Here, the highway passes quietly into Anza-Borrego, homeland of the Kumeyaay, Cahuilla and Cupeño peoples. At nearly 650,000 acres — just smaller than Yosemite — the park unfolds as a vast mosaic of mountains, badlands and open desert valleys extending far beyond the reach of the pavement.

Wildflowers along the route.

Wildflowers along the route.

(Josh Jackson)

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Bri Fordem, executive director of the Anza-Borrego Foundation, said the landscape reveals itself slowly to first-time visitors. “I think a lot of people drive right by it and go, ‘Oh yeah, there’s a desert there,’” she said. “But when you stop and you go a little slower and take a closer look, a whole world opens up.”

That invitation begins at mile 18, where the Yaqui Pass Road turnoff leads northeast toward the desert basin and the gateway community of Borrego Springs. The 2.8-mile Borrego Palm Canyon Trail offers one of the park’s most accessible routes into the desert’s interior. Cholla gardens and brittlebush rise from pale alluvial slopes, and a seasonal stream leads to one of California’s few native fan palm oases.

In wet winters, the valleys beyond town awaken in color as sand verbena, desert sunflower, evening primrose and pincushion gather in brief, luminous blooms across the desert floor. The Anza-Borrego Foundation tracks these seasonal displays and offers guidance on how to witness them responsibly.

The short detour returns to Highway 78 along Borrego Springs Road, where the pavement drops abruptly through the Texas Dip near mile 27 — a stark, cinematic wash where scenes from the closing sequence of “One Battle After Another” were filmed. Wandering through the wash, the mind drifts not to the film but to the flash floods that move through this channel after heavy rains, sudden torrents cutting and reshaping the valley floor in a matter of hours.

Ocotillo plants rise up from the desert floor in Anza-Borrego Desert State Park.

Ocotillo plants rise up from the desert floor in Anza-Borrego Desert State Park.

(Josh Jackson)

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The sun hangs in the middle of the sky as I drive toward one of the most rapidly changing shorelines in California. From almost any vantage point, the Salton Sea appears lifeless — a gray expanse rimmed with salt and windblown dust. But at its southern terminus, that impression begins to shift. The basin gathers into shallow wetlands where movement returns to the landscape.

Sixty miles from Julian, I turn onto Bannister Road and bump north along a gravel track for three miles into the basin, to a parking lot 164 feet below sea level. The lot sits within Unit 1 of the Sonny Bono Salton Sea National Wildlife Refuge. A short walk along an irrigation canal leads to a weathered observation deck rising two stories above a patchwork of saturated flats where saltgrass, iodine bush and cattail take root. Here, the Pacific Flyway compresses into a living mosaic of wings, water and soil. Each spring, hundreds of thousands of birds gather here to feed and rest before lifting north again, following migratory paths far older than the farms and highways that now define the valley.

The wetlands near the Salton Sea provide a vital habitat for fish and birds.

The wetlands near the Salton Sea provide a vital habitat for birds.

(Josh Jackson)

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The place overwhelms the senses: a wash of emerald against open sky, thousands of snow geese honking in chorus, orange-crowned warblers and Abert’s towhees singing in the trees, and the persistent tang of salt in the air.

I meet three birders standing quietly on the platform, scanning the horizon through binoculars and recounting the 73 avian species they had tallied over the last two days — burrowing owls, American avocets, sandhill cranes and black-necked stilts among them. For 30 minutes we watch a northern harrier on the hunt, dive-bombing blue-winged and cinnamon teal, though he always comes up empty. Between scans of the horizon, we bond over “Listers,” the 2025 documentary that turns obsessive birdwatching into both comedy and a tale of devotion.

A burrowing owl stands in the Sonny Bono Salton Sea National Wildlife Refuge.

A burrowing owl stands in the Sonny Bono Salton Sea National Wildlife Refuge.

(Josh Jackson)

Leaving the refuge, the vibrant color palette and moisture give way to muted browns and the returning austerity of desert air. By mile 97, the road rises to the Hugh T. Osborne Overlook, where the landscape shifts once again, opening into a vast ocean of sand.

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The Algodones Dunes stretch toward the horizon in pale, wind-sculpted ridges, a narrow ribbon of shifting terrain running south into Mexico. The highway passes directly through their center.

From the overlook, the road reads as a line dividing two expressions of the same dune system. To the south lie the Bureau of Land Management’s Imperial Sand Dunes, where dune buggies and motorcycles trace arcs across bare slopes. North of the pavement, the North Algodones Dunes Wilderness holds a quieter terrain, where sunflower, ephedra and honey mesquite anchor the sand in subtle defiance of the wind.

A person walks along the Algodones Dunes.

A person walks along the Algodones Dunes.

(Josh Jackson)

Here the road becomes a boundary between different ways of moving through — and loving — the same landscape: speed and stillness, noise and silence, crowds and solitude.

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By late afternoon, the final miles carry me east toward the Colorado River, where it meanders past willow and cottonwood. The light softened toward sunset, an evening echo of the same violet sky that hovered over Julian at the start of the day. After 140 miles, my road trip had come to an end. Yet as I pitched my tent that night, the motion of the landscapes lingered in mind.

The Colorado continued its long course south. Snow geese lifted north from refuge marshes. Wind reshaped the dunes, erasing the day’s tracks. Wildflowers that had briefly lit the desert floor would soon fade as heat gathered strength. The road ended, but the living systems it crossed moved steadily onward, already turning toward the next season.

Road trip planner: State Route 78

Highway 78 illustrated map.

Highway 78 illustrated map.

(Illustrated map by Noah Smith)

The route: Julian to Palo Verde.

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Distance: 140 miles (one way).

Drive time: 3 hours straight through; allow a full day for stops.

Best time to go: October through April. Summer temperatures frequently exceed 110 degrees.

Fuel and essentials:

  • Julian (Mile 0): Gas station, Julian Market and Deli, lots of restaurants.
  • Borrego Springs (Mile 18): Gas station, groceries, cafes.
  • Brawley (Mile 74): Gas station, restaurants.

Eat and drink:

Camping:

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Lodging:

Hike and explore:

Safety notes:

  • Water: Carry at least 1 gallon per person per day.
  • Connectivity: Cell service is dependable along the route.
  • Wildlife: Watch for bighorn sheep and coyotes on the road, especially at dawn and dusk.
    Wildflowers along Highway 78.

    Wildflowers along Highway 78.

    (Josh Jackson)

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A music festival booked Kanye West, now known as Ye, and lost major sponsors

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A music festival booked Kanye West, now known as Ye, and lost major sponsors

Rapper and producer Ye, also known as Kanye West, seen before a 2025 concert in Shanghai.

Hector Retamal/AFP via Getty Images


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Hector Retamal/AFP via Getty Images

Sponsors are exiting a major U.K. music festival and the country’s prime minister has been critical after the influential rapper Ye was announced as the event’s headliner.

The once widely revered musician and fashion impresario, formerly known as Kanye West, has gained notoriety over the years for his antisemitic comments and activities glorifying Nazis, including a 2025 song called “Heil Hitler” and selling swastika T-shirts on his clothing site.

Yet organizers announced last week that West would headline the Wireless Festival in North London for the entirety of its three-night run in July, invoking outrage from politicians and withdrawals from festival sponsors. Those include Diageo, the company that owns popular liquor brands such as Johnnie Walker and Captain Morgan.

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In a statement emailed to NPR, Diageo confirmed that it will no longer sponsor the 2026 festival “as it stands.”

Pepsi, another company that reportedly pulled sponsorship, did not respond to NPR’s request for comment, nor did the Festival Republic team handling publicity for the shows. However, Pepsi confirmed to The Associated Press and others that it was withdrawing from its lead sponsor role.

The festival, which plays in Finsbury Park, is a major rap and hiphop event in the U.K. that draws tens of thousands of attendees each year.

British Prime Minister Keir Starmer was among those expressing distaste for the headliner selection. “It is deeply concerning Kanye West has been booked to perform at Wireless despite his previous antisemitic remarks and celebration of Nazism,” he told the newspaper The Sun on Sunday. “Antisemitism in any form is abhorrent and must be confronted firmly wherever it appears. Everyone has a responsibility to ensure Britain is a place where Jewish people feel safe.”

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Earlier this year, the artist took out a full-page ad in The Wall Street Journal in which he apologized for his antisemitic behavior — not for the first time. Ye has attributed his outbursts to manic episodes due to bipolar disorder. He has not commented publicly on the Wireless Festival controversy.

The musician is attempting to resuscitate his once-storied career. He recently sold out two shows in Los Angeles following the release of his new album Bully, which debuted at number two on the Billboard 200 charts.

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