Every second counts.

That mantra appears more than once in Season 2 of The Bear. At first, the words feel like a straitjacket.

After all, mistakes in a fast-paced kitchen can spell doom. Tickets pile up, dishes go cold, tempers rage. In that context, “every second counts” sets an unforgiving expectation.

When the bombastic Richie (Ebon Moss-Bachrach) spots the saying on the wall of the fine dining restaurant where he’s meant to stage for the week, his resentment toward the temporary assignment — and the mantra — is palpable.

But the episode “Forks” is a revelation for Richie and viewers. Somehow, by the end, Richie’s anger and self-doubt are transformed by the simple, but not easy, act of being present in every moment. As Richie ultimately learns, thanks to a brilliant cameo by Olivia Colman, every second counts not because it demands perfection, but because it is a chance to be fully alive.

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5 burning questions we have after ‘The Bear’s Season 2 finale

In those moments of intentional, nonjudgmental awareness, where we’re not clinging to or pushing away thoughts and feelings, we come to know our humanity more deeply.

That sense of awareness is mindfulness at its most basic. While that word is never spoken in the show, the theme sneaks into The Bear’s second season again and again.

Pausing amid chaos to heal

It’s a surprising evolution of the first season, which grappled with loss and grief. Chef Carmen “Carmy” Berzatto (Jeremy Allen White) is trying to find his way forward after losing his brother, Michael, to suicide and inheriting the restaurant, the Original Beef of Chicagoland, that Michael lovingly but haphazardly ran.

The Bear’s initial take on the ways people adapt to disorder and trauma suggested that chosen family can deliver people from darkness, however imperfectly. Save Carmy’s participation in Al-Anon meetings, the show’s characters don’t pursue any formal kind of healing, like therapy. Instead, characters follow the arc of their emotions, no matter how wildly they swing between extremes. Cousin, uncle, sister, chef, Fak (Matty Matheson) — they can be counted on to help collect pieces of the wreckage when things fall apart.

But that’s simply not enough in this season of The Bear, which makes the case that the awareness gained by pausing to register one’s emotions is the first step toward healing dysfunction. That pause can also disarm the stories people tell themselves about who they are, for better or worse.

Richie finds his place, and his purpose, in the kitchen.
Credit: FX

First there are deliberate, meaningful pauses that allow a character to revel in their joy. Line cook Tina (Liza Colón-Zayas) does exactly that upon learning that she’s becoming sous chef. Her face registers the emotional triumph; for so long she’s felt invisible, but she always believed in her own worth, and now Carmy and chef Sydney (Ayo Edebiri) do, too.

When Richie finally understands his own purpose, after a difficult week of staging, he gleefully barrels down a Chicago street with his daughter’s favorite Taylor Swift song blasting in the car. Uncharacteristically, he’s enlivened, not burdened, by what he feels. The story Richie is accustomed to telling about himself — that he’s a screw-up who’s “ancillary” — holds far less power now.

But pauses also come in the heat of an argument. More than once, Carmy hesitates as his frustration mounts. Prone to letting his relentless fear of failure overshadow his tenderness, Carmy apologizes by using a sign language gesture of rubbing his fist over his heart to say sorry. It’s worth noting that his apologies are directed toward Sydney, a Black woman. Rare is the television show that depicts a white man unequivocally acknowledging his error to a Black woman, treating her as an equal.

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Still, it’s not all flashes of growth and maturity. The characters continue to find themselves in hellish moments of chaos that punctuated Season 1.

In these scenes, people harm each other when they’re overcome by emotion and can’t pause before negative feelings become regrettable actions. The Christmas episode “Fishes,” starring Jamie Lee Curtis as Carmy’s volatile mother, Donna, is an hourlong depiction of the suffering people endure when mindfulness is out of their reach. The chaos that envelops the Berzatto family is a reminder that no matter how hard each character strives to adapt to the dysfunction, even thriving in it at times, there’s no escaping its suffocating grip.

In many ways, this is where viewers find Carmy at the season’s end: stuck. He’s not at home, coping with his mother’s excessive drinking, but trapped in the walk-in fridge of a transformed Original Beef on its first night of serving diners a “thoughtful” chaos menu.

Carmy can’t help but lay into himself for neglecting to get the walk-in fridge door fixed. Now he’s forced to await a rescue while his team plows ahead without him. He blames the distraction of being in a new relationship.

“No amount of good is worth how terrible this feels,” he laments, not realizing that his girlfriend, Claire, (Molly Gordon) is listening.

Then an exchange with Richie, who questions Carmy about why Claire fled the kitchen in tears, erupts into an impulsive, devastating fight that could threaten their lifelong friendship.

There is no one to take stock of the wreckage but a distraught Carmy. The ending raises the question of what he can do in Season 3 to repair any of the harm he’s caused.

The skill of equanimity

It’s hard to imagine Carmy taking up a formal mindfulness or meditation practice, but if he were to do so, one place to start would be a track called “Welcome to the Party” by the meditation teacher Jeff Warren(opens in a new tab).

Warren prefers to think of mindfulness as one way to talk about a larger human “capacity for living for more awareness.” This ability, he notes, doesn’t belong to any single tradition or philosophy.

His guided meditation puts a unique spin on the traditional approach to what’s known as equanimity. In Buddhism, equanimity is the skill of non-interference, which Warren describes as a natural human capacity that helps us remain poised when beset with uncomfortable emotions. This can mean not pushing away feelings like anger, fear, disappointment, or self-loathing. (One can also exercise equanimity by not clinging to positive feelings, like joy, pleasure, and love.)

In “Welcome to the Party,” Warren instructs listeners to play the “affable” host, greeting each emotion with an accepting attitude. This is far harder than it might seem, because people are typically conditioned to fight, block, or suppress discomfort.

Imagine Carmy in the walk-in. Alone, with only his terrifying thoughts and feelings, he fights what he’s experiencing by making binary declarations about his character, free of any self-compassion. He reacts to what’s happening, rather than taking the time to pause and respond.

“When people say let go, welcome, it means can I put down my defenses and just let myself feel what I’m feeling here,” says Warren, who plans to watch but hasn’t seen The Bear yet. “It’s very brave, and most of us don’t know how to do that. It takes practice.”

Many of the characters in Season 2 do just that — let themselves feel without lashing out.

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When a person needs chaos to make them feel alive, as characters in The Bear do, Warren says they often can’t experience contentment when things are calm or settled. Still, there is a bittersweetness to watching the show’s characters make incremental peace with surrendering the part of their identities that became so adept at navigating chaos.

What they learn instead is that intentional pauses that lead to heightened awareness can create a refuge — and an opportunity to deeply feel what’s happening in their lives. It seems contradictory, especially because mindfulness and meditation are caricatured as practices for becoming emotionally neutral.

But this is far from the case, says Warren. When emotions aren’t being buried or left to fester, the only option is to fully feel them.

“It’ll be more raw and real than anything you can imagine,” Warren says, noting that cultivating equanimity means you’re less at the mercy of intense emotions. “Feel more, suffer less, is how I describe it, and how a lot of people describe it.”

As for Carmy’s mistakes, a mindfulness practice wouldn’t prescribe shame or judgment as a corrective measure. Instead, it would prompt self-compassion and forgiveness, without obsessing over failure that only steals precious time away from making things right.

“It’ll be more raw and real than anything you can imagine.”
– Jeff Warren, meditation teacher

“Inevitably, you will do that,” says Warren of inflicting pain on one’s self or someone else. When that happens, he notes that the skills of mindfulness can still help people recover faster, apologize, and repair the harm.

If viewers are lucky, Season 3 will let them witness Carmy make that journey.

There’s no indication that The Bear creator Christopher Storer intended to make mindfulness a central theme of the second season. He doesn’t seem to have commented publicly on having his own mindfulness or meditation practice. But he and the show’s writers have done something impressive, and invaluable, by showing the good that pauses and awareness can bring, and what risks being destroyed when emotions rule us.

On a show like The Bear, which seems determined to authentically reflect the gifts and trials of being human, every second does indeed count.

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Here are just a few of the ways mindfulness can improve physical health:

1. Reducing Chronic Pain

Chronic pain can be a debilitating condition that affects millions of people worldwide. While there are many treatments available, mindfulness has been shown to be an effective way to reduce pain and improve quality of life for those suffering from chronic pain. A study published in the Journal of Neuroscience found that mindfulness meditation can help reduce the intensity of pain signals in the brain, leading to decreased pain perception.

2. Boosting the Immune System

The immune system is responsible for protecting the body from illness and disease. Research has shown that practicing mindfulness can boost the immune system’s ability to fight off infection. A study published in the Annals of Behavioral Medicine found that mindfulness meditation can increase the activity of natural killer cells, which play a crucial role in fighting off viruses and cancer cells.

3. Lowering Blood Pressure

High blood pressure is a common condition that can increase the risk of heart disease and stroke. Research has shown that mindfulness can help lower blood pressure levels in people with hypertension. A study published in the Journal of Alternative and Complementary Medicine found that mindfulness meditation can lead to significant reductions in blood pressure.

4. Improving Sleep Quality

Getting enough sleep is essential for overall health and well-being. Unfortunately, many people struggle with sleep problems, such as insomnia. Research has shown that practicing mindfulness can improve sleep quality by reducing stress and promoting relaxation. A study published in JAMA Internal Medicine found that mindfulness meditation can improve sleep quality in older adults with sleep disturbances.

5. Enhancing Body Awareness

Mindfulness involves paying attention to the present moment, including the sensations in your body. By practicing mindfulness, you can develop a greater awareness of your body and its needs. This can lead to better self-care and improved physical health. A study published in the Journal of Psychosomatic Research found that mindfulness meditation can improve body awareness and reduce symptoms of chronic illness.

In conclusion, the benefits of mindfulness extend far beyond just improving mental health. By practicing mindfulness, you can improve physical health and well-being in a variety of ways, from reducing chronic pain to boosting the immune system. So why not give mindfulness a try and see how it can benefit your overall health and well-being?

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So many recent debates around reading have revolved around how much schools need to teach phonics. Kids aren’t learning to read, the articles argue. They need phonics and an explicit approach. Teachers need to follow the science of reading, which has been well-established for decades but often ignored. Recently, New York City elementary schools are requiring schools to teach phonics using one of three curricula.

And while these shifts are an important part of remedying the trouble with reading, it’s only part of the story. Focusing only on phonics leaves too many important elements out.

To many outsiders—and even to many teachers—reading is all about decoding. It’s true: If children cannot make sense of the words on the page, they will not be able to gain understanding from the text.

Teaching them to decode the words is key. But as adults, we don’t read to decode. We don’t read only to comprehend—although of course, we want to understand what we read. Instead, we read to grow as a person. To have our thoughts and beliefs challenged or affirmed.

To gain information, yes, but more deeply, to know what it is like to be outside of our own minds and bodies. If we keep teaching reading as about decoding or even about comprehension, we are missing that key element. Instead, we need to focus on teaching those skills alongside having great conversations about what kids are reading. Only that way will kids see the purpose of reading and engage with it as a tool of inspiration and empowerment.

See books as jumpstarts

Pexels, Andrea Piacquadio

Children need to understand that books are more than books. They’re jumpstarts for making sense of the world—and making change in the world. They can be invitations and provocations. They can challenge kids to rethink what they thought they knew. They can offer deep experiences of empathy, allowing kids to dive into another’s heart and mind.

But—the key point we’re often missing—books cannot do this on their own. In order for children to benefit from the text they are taking in, there needs to be a before and after. There needs, that is, to be a conversation linking everyday experiences to the books, and books to everyday experiences.

In the words of the theorist Paolo Freire: “Reading the world always precedes reading the word, and reading the word implies continually reading the world.” That is, reading is an experience and is informed by experiences. No child comes to reading in a vacuum.

Prior experiences—and conversations about those experiences—matter, and have the chance to dramatically alter their interest and motivation in reading, and even their reading skills. Say children are reading a book about the Northern Lights. They may come to the book eagerly, having just experienced the Northern Lights the previous evening. Or they may come with no information at all.

Kids who read poorly especially need conversations

This difference plays a key role in how motivated they feel to read, how well they read, and how much meaning they make from the text. In what’s called the Matthew effect, after the aphorism, “The rich get richer and the poor get poorer,” children who enjoy reading are likely to read more and gain more skills, while those who start out poorer readers often shy away from it and read less. If we don’t support those especially who are poorer at the start, we risk having them turn away from reading entirely. Not learning to read well has lifelong impacts on all areas of life, including poorer physical and mental health1 and even reduced longevity.2

Great conversations expand on what children think

So what can these conversations sound like? They start with what reading researchers call “text to self,” “text to world,” and “text to text” connections. These connections are ways of helping children link what they are reading to their own experiences, the broader society, and other books they have read.

For example, a child may answer a question such as, “When in your life did you feel like the main character in the book? (text to self), or “What events in history do you think of when you read this book?” (text to world), or “What other books does this book remind you of, and why?” (text to text).

Making these connections is important, as it lets kids see how books are building on other books, with ideas that link to or challenge each other, and how they relate to events in their own lives or in the past. Yet these connections are only the start.

Academic Problems and Skills Essential Reads

Instead of one-time connections, we need to help kids engage in everyday dialogue about the ideas and characters they encounter in books. To do so, we can stop in the midst of reading and prompt them to ask their own questions, not simply answer ours. We know that dialogic reading, a process that involves this back-and-forth, can dramatically build young children’s reading skills, as compared to a traditional approach.

In this process, the adult prompts a child to talk about the book, expands on what a child is saying, helps evaluate the response, and then repeats the prompt to help the child learn from it. For older children, a similar process can work, and even more flexibly. We can read aloud with kids, or have them read aloud, then stop and wonder aloud about what they are reading.

Everyday dialogue lets kids wonder aloud

For example, a child might wonder: “How is the child going to get out of this situation?” or make a prediction, such as, “I bet he’s going to have to swim.” We can have a conversation about this wondering, adding our own thoughts and ideas, and having an ongoing commentary.

Think about being in a movie theater and commenting on the way the movie plays out—not constantly, but regularly enough that we have a sense of how the other person feels about the plot. In this way, we can see reading as much more of a back-and-forth, not as a text that needs a filled-out worksheet as a response.

Why do kids need this approach? It’s one of the key ways to ensure that reading is a meaningful experience for them, not just a skill-building one. It moves beyond our efficiency-oriented system, where we may teach reading for reading’s sake, and where kids get the idea that “reading well” means “reading fast.”

In this way, we can help our kids learn from books, whether or not they are “good decoders.” We can help them learn what books were intended to do—to connect us, to spark ideas, to inspire—and show them how reading can be a meaning-making experience, not a chore.

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Firstly, gratitude writing helps to cultivate a positive mindset. When we focus on the good things in our lives, it shifts our attention away from the negative. It helps to remind us that there is always something to be grateful for, no matter how small it may seem. This can be particularly helpful for those who struggle with anxiety or depression, as it can help to reduce feelings of hopelessness and despair.

Secondly, gratitude writing can improve our relationships with others. When we take the time to appreciate the people in our lives, it strengthens our connections with them. It can also help us to see the good in people, even when they may be difficult to deal with. This can lead to more harmonious relationships and a greater sense of community.

Thirdly, gratitude writing has physical health benefits. Studies have shown that people who practice gratitude writing have lower levels of inflammation, which is linked to a variety of chronic illnesses. It can also improve sleep quality, as it helps to reduce stress and anxiety levels.

Finally, gratitude writing is a simple and accessible practice that can be done anywhere, at any time. All you need is a pen and paper. It doesn’t require any special equipment or training, and it can be done in just a few minutes a day. This makes it a great tool for anyone who wants to improve their mental and physical health.

In conclusion, gratitude writing is a powerful practice that has a range of benefits for both mental and physical health. It helps to cultivate a positive mindset, improve relationships, and reduce inflammation and stress levels. It’s easy to do, and can be done anywhere, making it a great addition to anyone’s daily routine. So why not give it a try and see how it can improve your life?

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1. Reduced stress and anxiety

One of the most well-known benefits of mindfulness is its ability to reduce stress and anxiety. When you practice mindfulness, you learn to focus on the present moment instead of worrying about the past or future. This can help to calm your mind and reduce feelings of stress and anxiety.

2. Improved focus and concentration

Another benefit of mindfulness is its ability to improve focus and concentration. When you practice mindfulness, you learn to pay attention to your thoughts and feelings without getting distracted by external stimuli. This can help you to stay focused on the task at hand and improve your productivity.

3. Increased self-awareness

Mindfulness can also help to increase your self-awareness. When you practice mindfulness, you become more aware of your thoughts and feelings, as well as how they affect your behavior. This can help you to identify negative patterns of thinking and behavior and make positive changes in your life.

4. Better relationships

Mindfulness can also improve your relationships with others. When you practice mindfulness, you learn to be present and attentive in your interactions with others. This can help you to communicate more effectively, understand others’ perspectives, and build stronger relationships.

5. Improved physical health

Finally, mindfulness can also have a positive impact on your physical health. Studies have shown that mindfulness can lower blood pressure, reduce chronic pain, and improve sleep quality. It can also boost your immune system and help you to maintain a healthy weight.

In conclusion, mindfulness is a powerful practice with many benefits for both your mental and physical health. Whether you incorporate mindfulness into your daily life through meditation, yoga, or other techniques, it can help you to reduce stress and anxiety, improve focus and concentration, increase self-awareness, improve relationships, and improve physical health. So why not give mindfulness a try and see how it can benefit you?

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The factor in question is childhood trauma. A growing body of research indicates that trauma experienced in childhood, such as physical or emotional abuse, neglect, or a parent’s substance abuse, can have long-lasting effects on mental health. In fact, studies have shown that individuals who experience childhood trauma are at a significantly higher risk of developing mental health disorders later in life.

One study published in the Journal of the American Medical Association found that individuals who experienced four or more types of childhood trauma were 4.6 times more likely to develop depression and 12.2 times more likely to attempt suicide than those who did not experience any trauma. Another study found that childhood trauma was a significant predictor of the onset of bipolar disorder.

So, why does childhood trauma have such a profound impact on mental health? The answer lies in the way trauma affects the brain. Trauma can disrupt the development of the brain’s stress response system, leading to increased sensitivity to stress and an overactive stress response. This can result in chronic stress, which can damage the brain and lead to changes in mood, behavior, and cognition.

Additionally, trauma can lead to the development of negative core beliefs about oneself and the world, such as “I am unlovable” or “the world is a dangerous place.” These beliefs can contribute to the development of depression, anxiety, and other mental health disorders.

The good news is that early intervention and treatment for childhood trauma can significantly reduce the risk of developing mental health disorders later in life. Therapy, medication, and other interventions can help individuals process their trauma and develop coping skills to manage stress and negative thoughts.

Furthermore, raising awareness about the link between childhood trauma and mental health disorders can help reduce the stigma surrounding mental illness. Understanding that these disorders are often caused by factors outside of an individual’s control can help reduce blame and shame and promote empathy and understanding.

In conclusion, while mental health disorders are complex and multifactorial, childhood trauma is a significant risk factor. By addressing childhood trauma early and providing access to effective treatment, we can help reduce the incidence of mental health disorders and improve the lives of millions of individuals around the world.

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Sure, we all know that being kind to other people often makes them feel good. It can be as simple as holding the door for someone or as meaningful as offering to drive a friend with cancer to every chemotherapy treatment. Being on the receiving end of an act of kindness can improve everything, from a person’s mood to their overall quality of life.

However, a recent study published in The Journal of Positive Psychology found that kindness can also help the person who is being kind. According to researchers, people with depression and anxiety found a reduction in their symptoms through performing simple acts of kindness. In fact, acts of kindness may more effectively improve feelings of well-being than some common mental health treatment techniques.

In the study, participants were randomly assigned to three groups for two weeks: a control group; a kind acts group, who performed one act of kindness a day; and a gratitude list group, who kept a daily list of things for which they were grateful. Only participants in the kind acts and gratitude groups reported significant reductions in their anxiety symptoms, whereas the control group showed no significant change.

What’s more, engaging in kind acts and expressing gratitude led to improved social connection among participants. Social connection, they found, plays a key role in well-being and recovery from anxiety and depressive disorders.

The Benefits of Kindness for Both Parties

These findings are not revolutionary but are certainly welcome. My colleagues and I often witness the power of both people receiving and offering kindness.

Practicing kindness cultivates increased positive energy that moves us beyond our habitual ways of being. It opens us up to a more vital and connected life experience.

Being the recipient of kindness can also be lifechanging. When working with patients on improving and maintaining their mental health, we often focus on both gratitude and kindness. We teach patients that slowing down their daily lives to find even the smallest moment to appreciate someone or something actually fosters one’s own inherent yearning for connection and joy.

I recall a former patient with debilitating depression who identified as cisgender (their gender identity corresponded to the sex they were assigned at birth) when they began their treatment. As with all patients, this person was met with warmth and support from our care team as well as connection, acceptance and kindness from peers.

As they moved through treatment, my colleagues and I noticed a lift in the patient’s depression. Not long after, they came out as transgender.

The patient explained that both staff and peers made noticeable efforts of connecting with them, supporting them and genuinely investing in their well-being. They explained it was this kindness that led them to being vulnerable about their identity and allowed them to present their preferred identify in a kind and supportive environment, lifting their depression significantly.

How to Cultivate Kindness

To gain the benefits of kindness, which also include lower mortality rates, greater functional ability, reduced stress and lower risk of disease, I recommend you try these three simple tips:

• Slow down. Slow down, make eye contact and smile. This is simple kindness and may give you and someone else a boost!

• Lean into vulnerability. When you find yourself caught up in your own world, try to step outside of yourself and reach out to do something kind for someone. This can open up both you and the recipient to connection, which ultimately fosters vitality.

• Schedule it. If you’re significantly out of practice with kindness, make a plan. Commit to two daily acts of kindness and write down your intentions and what your kindness will look like.

With practice, kindness will evolve into a natural way of being. And this, both research and anecdotal evidence has found, can lead to better mental and physical health for all involved.

Leah Berman is a licensed clinical social worker and the supervisor of outpatient care at  Sharp Mesa Vista Hospital.

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1. Reduces Stress and Anxiety

Practicing mindfulness can help reduce stress and anxiety levels in your life. It allows you to focus on the present moment, which can help you feel more relaxed and calm. Mindfulness meditation has been shown to lower cortisol levels, a hormone that is released in response to stress.

2. Improves Sleep Quality

Mindfulness can also help improve the quality of your sleep. It helps calm the mind and reduce racing thoughts that can interfere with sleep. Practicing mindfulness before bed can help you fall asleep faster and have a deeper, more restful sleep.

3. Boosts Immunity

Studies have shown that practicing mindfulness can boost the immune system. It helps reduce inflammation in the body, which can help fight off infections and illnesses. Mindfulness meditation has also been shown to increase the activity of natural killer cells, which are responsible for fighting off viruses and cancer cells.

4. Increases Emotional Intelligence

Mindfulness can help increase emotional intelligence, which refers to the ability to recognize, understand and manage one’s own emotions as well as those of others. It helps you become more aware of your thoughts and feelings, which can help you respond to them in a more positive and constructive way.

5. Enhances Cognitive Functioning

Mindfulness can improve cognitive functioning by increasing attention, concentration, and memory. It helps reduce mind-wandering and improves focus, which can help you stay on task and be more productive.

6. Improves Relationships

Practicing mindfulness can also improve relationships by increasing empathy and compassion. It helps you become more attuned to the needs and feelings of others, which can lead to better communication and deeper connections.

7. Reduces Chronic Pain

Mindfulness can help reduce chronic pain by changing the way the brain processes pain signals. It helps reduce the emotional distress associated with pain and can help people manage their pain more effectively.

8. Enhances Creativity

Mindfulness can also enhance creativity by allowing you to tap into your imagination and free-flowing thoughts. It helps you become more open to new ideas and perspectives, which can lead to innovative thinking and problem-solving.

9. Increases Resilience

Practicing mindfulness can help increase resilience, which refers to the ability to bounce back from adversity. It helps you develop a more positive outlook and can help you cope with difficult situations more effectively.

10. Promotes Overall Well-Being

Finally, mindfulness can promote overall well-being by improving your physical, mental, and emotional health. It can help you feel more relaxed, calm, and centered, which can lead to greater happiness and fulfillment in life.

In conclusion, practicing mindfulness is a powerful tool that can have numerous benefits for your physical, mental, and emotional health. If you’re looking to improve your overall well-being, consider incorporating mindfulness into your daily routine.

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