2017 ~ Anxiety Road Podcast

Show 108 Treatment Resource Quickie

Still trying to catch some down time to relax and write. These two goals are not necessarily compatible but I gotta do what I gotta do. If you are new to the podcast a mention of the treatment options and four accessible resources.

Don't forget to check out the resource page if you want to check out prior resources mentioned in the podcast.

If the tide is high and you need help to hold on please contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

The Anxiety and Depression Association of America, factual and accessible information about the anxiety spectrum.

Anxiety BC resources for anxiety engagement and treatment.

American Psychology Association page on stress management techniques.

Anger Leads to Anxiety page on TinyBuddah

Disclaimer:

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Show 107 - Dealing with Fear and Music Therapy Resources

anger, Depression, Fear, Music

In this episode, ways to handle or control your fear. I can’t tell you what to do; just offer options. Some options and resources I agree with and others I’ll give a side eye. I am biased. I am human.

Curse the darkness. If you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

From NAMI, a guest post by Chelsetia Davis on Improving Your Own Mental Health

News story via the CBC - Man in southwestern Ontario charged after family attacked with bat amid shouts of 'ISIS'

Reuters news story by Lisa Rapaport about music therapy might ease depression.

British Journal of Psychiatry Music Therapy for Depression; it seems to work but how?

The Effects of Music on the Human Stress Response from the PLoS One

From the University of Minnesota How to Deal with Chronic Fear and Anxiety

Mark Tyrell's Uncommon Help.me has a sensory tip on how to be re-centered in your space when an attack happens it is part of his 5 Sure-fire Ways to Overcome Fear and Anxiety Today

If you know and understand what mantras are Tiny Buddha has 4 Powerful Mantras to Help You Deal with Fear and Anxiety

Melanie Greenberg, Ph.D Ten Skills to Manage Fear and Anxiety in an Unsafe World

For those of you that want your healing on the rough side or more direct I commend your attention to How to Permanently Overcome Fear at The Mind of Steel.

Disclaimer:

Show 106 Anger and Anxiety

anger, Anxiety, Mindfulness, Support

Everybody is lit up and ready to strike. At anything. I was reading a post and in the comments accountants were fussing about what they knew to be true.

Accountants!

People who are trained to see it before they count it. But there they were, arguing points of minutia and ready to draw blood for it.

There is a better way. There are options you can use to rev it down a peg or two.

Don't let the dark voices get you down, contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Health News from NPR has more on the CVS/Aetna merger, looking at what consumers stand to lose or gain. CNBC interview with the honchos from CVS and Aetna on the proposed merger.

University of Florida Health Podcast with transcript on how doodling can help you feel better. Reader's Digest has a detailed but consumer friendly version of the study.

Google has an app called Auto Draw; you can draw lines and play with the AI or you can make full blown images that you can download. You can access the app from your phone, tablet or computer.

Brain Pickings and Ursula K. Le Guin on Anger

Helpguide.org on anger and anger management. You might also want to check out the Emotional Intelligence Tool Kit

Dr. Stan Hyman on Anger Management Techniques: 31 Tips to Tackle Your Temper

Tara Brach has a 55-minute class on the mindfulness of anger.

Five Reasons You Get Angry by Robert Tabbli, LCSW maybe one of these folks bears a passing resemblance to someone you know.

Gary from Pathway to Happiness has a different approach. In Understanding Anger: Why Anger Isn't Irrational.

Disclaimer:

Show 105 Progressive Muscle Relaxation

Breathing, Relaxation

Think of this show as a pebble in the road, this is a way for you to take care of yourself by relaxing your muscles. Some of them could be so tight and tense you don't even know that you are wound that tight.

This is a very simple video that demonstrates how to do it. Just taking a minute or two to relax your muscles will reap a lot of benefits.

If you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

For you current and former soldiers there is a guide at the Veterans Administration on how to do PMR.

For folks in the law profession, there is the Solo Practice University page on how to relax with some tips and a PMR script from UC Berkeley School of Law

If you want to know more about progressive muscle relaxation you can check out a PDF guide at AnxietyBC.com

Disclaimer:

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only.

Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Show 104 The Anxiety of Toilet Phobia

CBT, Phobias, Stigma, Treatment

We are human and sometimes being human causes us to do things that might look or seem strange.

But there is a reason. Once you know or understand the reason for the hell you seem to be walking through it might help you to cope.

But before coping you have to know and understand what is going on. For some of our brothers and sisters on the Anxiety road they are dealing with bathroom anxiety or toilet phobias.

This is just a starting point with some definitions and resources to help you start on your treatment journey.

Tis not the time for the deep sleep. If you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

MindShift App - from AnxietyBC This link is to the information page.

Science Daily article Should Exercise be What The Doctor Orders for Depression?

You have to exercise your brain as well. From Duke University via Science Daily "Brain activity buffers against worsening anxiety."
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The International Paruresis Association provide information and resources about Bashful Bladder Syndrome.

Baz Chalabi has written an e-book called Shit Happens about Shy Bowel and has a website that speaks to some of the issues about that specific disorder.

Dr. Simon Knowles is at the helm of Toilet Anxiety and there are some free information resources on the handout page.

Hypnosis Treatment via an audio recording to help you self treat the disorder.

Disclaimer:

Show 103 - Defining the Bogeyman of Mental Health

Apps, PTSD, Support, Therapy

One of the definitions of a bogeyman is a person or thing that is widely regarded as an object of fear. Go on and try to insert that term into a conversation.

It will kill that conversation in the space of a moment. This is my attempt to define the terms and hope it helps you find what is your place in those terms.

If it is getting too heavy lay down that brick and make the call, contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

You still can contribute to Movember and if you or a friend need access to health care go to healthcare.gov

Article in Stars and Strips regarding the mental health waivers for people with certain mental health conditions to be able to join the Army.

White Noise Generator from Relaxio for Android and iOS devices.

The World Health Organization Fact Sheet on Mental Disorders.

National Alliance on Mental Health page about Mental Health Conditions.

The Mayo Clinic also has a tutorial on Mental Illness with a list of symptoms to help you evaluate if you think you have a problem.

Disclaimer:

Show 101 Movember Shout Out and Resource Grab Bag

Mindfulness, Relaxation, Support, Therapy

Not only is is NaNoWriMo and 30 Days of Podcasting but it is also Movember 2017 and this month the fellas want to grow their whiskers in support of Men's Health which has to include men's mental health, and it does. If you would like to participate, contribute or run your fanny off, which would also do a world of good for your anxiety head on over to us.movember.com for more info.

And yes ladies, you can participate.

There is one trigger alert you do need to ignore, the one that is trying to tell you to end your life. If you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

The National Institute of Mental Health has an information page on what to look for when you need therapy, they use the word Psychotherapy. The ADAA also have a page on choosing a therapist.

Derek Hough - Hold On music video - a musical rendition when you are having a really bad day. There is a Billboard interview with Mr. Hough explaining why he made the recording.

From 2014 there is a good article from Mindful about walking meditations.

The Harvard Health Blog has a piece on how yoga can help to reduce stress and body inflammation.

Insights from the Edge is a podcast from Sounds True; Anne Lamott was interviewed on an episode and that is always a good thing. The topic is Radical Self-Care Changes Everything.

Josie Ong's AffirmationPod

Disclaimer:

Show 100 A Look at Out of the Woods and Depression Tips

Depression, Meditation, Mindfulness, Support

In this episode, a look at some people with depression, tips and actual things you can do; or not. These are just suggestions. Your healthcare is up to you. I'm just a Sherpa on an ever expansive road.

This is the 100th episode of the podcast. When I made the decision to do this I knew why it was necessary; I’ve experienced people dismissing my symptoms, or a provider wanting me to take a specific medication because it was cheaper than behavioral therapy or exploring other alternatives.

I knew there were other things I could do. But I didn't know what they were. It shouldn't have taken as long as it did. I hope your road isn't as long.

Don't let the head fucker win. If you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Find Your Words is a collaborative project from Story Corp and Kaiser Health Foundation to help communicate, educate and provide resources about depression and mental illness.

The Hilarious World of Depression podcast with John Moe interviewing author, videoblogger, educator and a whole bunch of other great stuff, John Green.

Brent Williams is the author of the graphic novel; Out of the Woods. For more information about the New Zealand author you can visit his web site, Barnes and Nobel and Amazon.

If you are feeling ginned up take a look at some of the Anxiety Tips to Help You Cope from ADAA.org

Let Go video from meditation expert Jon Kabat-Zinn

UCLA Mindfulness Awareness Research Center has a number of free audio recordings to help you get started in mindfulness practice.

Disclaimer:

Show 099 Float On Epson Salts and What Is Stress?

Breathing, Meditation, Relaxation, Stress

Your body makes decisions all day long calibrating the appropriate amount of stress necessary to keep you safe. Sometimes there is too much to handle. Or sometimes there may be a enclosed water pool in your future. All things are possible.

In this episode, a look at stress and how it can play a role in anxiety conditions, panic attacks and phobias.

You are not a candle in the wind, there is support. Contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

From National Public Radio's Morning Edition, Floating Away Your Anxiety And Stress.

Miami Herald's article about Psychological Trauma is Invisible in Long Term Toll of Megastorms.

Nic and Pancho Meditation video; you are not the only one that can't do more than a minute.

Psychology Today Stress Basics - good description of the stress process.

Women's Health.gov page on stress and anxiety.

National Institute of Mental Health 5 Things You Should Know about Stress You can read the page on the site or download it as a PDF

Villanova University Office of Health Promotion has a 16 page stress management guide that you can download that has actionable steps to handling stress reactions.

Helpguide.org page on Using Self-Help Techniques for Dealing with Stress.

Disclaimer:

Show 098 - Four Things About Anxiety Disorders

Anxiety, Breathing, Mindfulness, Support, Treatment

The anxiety road is a path of many junctures and on-ramps. We all have different treatment requirements. If you are a newbie I got info for ya. If you've been around the bend; there are one of two new resources.

Got a new microphone that puts a little bass in my non-bass voice. Hope to get use to it but I have a back-up candidate. Which cost more money but one of my software programs doesn't like it. Which produces a whole 'nother form of anxiety.

In this show, a true confession that I still have attacks plus four things that you should know about having an anxiety disorder, condition or situation.

If you cannot see colors and death looks bright and shiny, please contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Anxiety page at Helpguide.org on the varieties of anxiety, panic and phobia disorders. Helpguide.org goes into detail about the condition and the many non-medication resources that are available.

The Mighty covers a variety of health topics including anxiety disorders. From their community pages a list of 19 Red Flags To Consider if you should get help for your problem.

AnnaLisa Scott's The Worry Games FAQ page where she gives her opinions about the nature of anxiety disorders; she believes that is is more of a thinking disorder.

Anxiety.org page on what causes anxiety disorders and possible risk factors, text intensive but there is a lot of info on that page including treatment options.

16 Simple Mindfulness Techniques to help soothe your troubled mind.

The Daring to be Happy podcast with Lila B has an episode on choosing not to think.

Disclaimer:

Show 097 Baa Baa Land and Clown Phobia

Phobias, Sleep, Support

This week there is a brief look at the slo-mo movie Baa Baa Land and a look at the culturally permissible fear and anxiety about clowns. There are people that have clown phobia.

But there are a lot more people with a culturally induced fear and hatred of clowns. That shift happened about 40 years ago. Think about it, when was the last time you saw a positive modern representation of a good clown?

The days are not a dark as they seem. There are people who will listen. If you feel suicidal contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Baa Baa Land Movie - When you need to count sheep but are wide awake.

Refinery 29 post on Why You Should Think Twice Before Saying Your Workout Is "As Good As Therapy"

Minnesota Public Radio has an audio story about on-line therapy.

Brain Pickings article on A Stoic’s Key to Peace of Mind: Seneca on the Antidote to Anxiety

Smithsonian Magazine on The History and Psychology of Clowns Being Scary

Business Insider on Why people are afraid of clowns.

Disclaimer:

The Healing Power of Sheep - Baa Baa Land, The Movie

Complementary, Sleep, Worry

Sleep is definitely an issue for people with anxiety, panic or phobia conditions and disorders. We are already wrapped up too tight and then trying to catch some ZZZZ is like charcoal powder on a cake; want the cake but have to go through hell to get to it.

I don't know why sheep are associated with sleep or how the counting sheep thing came into being. I can say just thinking about it as I type has induced a yawn or two.

The good folks at Calm.com know at good thing when they see it. So there is a meadow, some sheep and to make sure the brain doesn't get too excited, the movie is in slow motion.

That's right, slow motion. Eight hours and 1 minute of slow motion sheep.

Need something to do while you practice your breathing?

Need to wind down but don't want to watch a movie?

Like sheep?

This is the movie for you.

Times might seem rough but not for the final dip. If it is getting too dark contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only.

Nothing in this program or blog is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Show 096 - Self-Care and Anxiety or Take Care of Yourself

Depression, Support, Treatment

It is essential for all adults to have a baseline functionality when it comes to taking care of ourselves. When you have a medical or mental health condition your attention is drawn into many directions.

Sometimes a body can loose their way when it comes to taking care of basic functions. In this episode a look at what is basic self-care and different resources to help you construct your own definition.

If you the day is looking too long and you are thinking about suicide support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Los Angeles Time report on woman charged with disturbing the peace on a Southwest Airline because of dogs on the plane.

Harvard Health post on the connections between anxiety and heart disease.

Meryem at the Self-Care Journey on what her views about the process.

A discussion on The Hairpin about the connection between self-care and depression.

You Feel Like Sh-t - and interactive guide to helping yourself help take care of yourself.

LivingUPP guide to self-care; Why we need to re-define it.

Disclaimer:

Show 095 Generalized Anxiety Disorder

Anxiety, GAD, Treatment

In today's show a look at Generalized Anxiety Disorder and some of the on-line resources that can help you make decisions about your treatment options.

If life is looking grim and you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Michigan State University study on how writing cools brain on stressful tasks.

From Anxiety BC What is Generalized Anxiety Disorder?

Massachusetts General Hospital web page on GAD with good questions to ask your provider at the bottom of the page.

Actor Wil Wheaton has generalized anxiety disorder and in a five minute video he talks about his experiences with GAD.

Therapist Kati Morton has an eight minute video on what GAD is and emphases the point about getting evaluated to know what you really have and appropriate treatment.

Disclaimer:

Show 094 Hospitals Buying Doctors and CURES Database

Doctors, Medication, Treatment

In this episode. a quick mention of how some hospitals are buying individual doctors practices and what that might mean for access of treatment and an overview of the CURES Database.

If you are planning on taking medicine or your are already on medication you need to know about it.

If you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Kaiser Health News article on hospitals purchasing medical practices; will it reduce selection and treatment options?

Minnesota Public Radio on Blue Cross/Blue Shield investing in on-line cognitive behavioral therapy treatment as they reduce rates for human mental health staff.

California Office of the Attorney General page on CURES Database; this FAQ page is primarily for providers but there are some consumer questions and answers.

Disclaimer:

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only.

Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Show 093 Woebot App

Apps, CBT

There are a lot of good articles from creatives worried about how humans do not necessarily want to be around other humans. But the humans still want, still need and still crave attention. This is a problem.

There are now apps that are providing support to people who are stressed or have anxiety. Woebot is one of those apps. It uses a foundation of cognitive behavioral therapy to assist the human in dealing with the problem by tracking moods and providing suggestions.

It does not yet provide a human to cuddle.

Feeling shaky? If you need support contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources:

Webpage for Woebot App for Facebook Messenger

Healthguide.org page on Cognitive Behavioral Therapy

Anxiety and Depression Association of America aka ADAA

Disclaimer:

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only.

Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Blood Stripe 2017 Trailer - Independent Movie About PTSD

PTSD, Trauma

Want to give a head's up about a new movie that is going into the pipeline. I don't know if it will get national release or attention.

It is a story about a woman returning from her third tour of duty and has Post Traumatic Stress Disorder. There are scars; outside and on the inside.

2019 Update: The full movie is now available on YouTube.

Word is that the film will have a limited release in September and October 2017 but I suspect it will hit the streaming services a few months after that.

If you're having suicidal thoughts, please contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255).

Resources For PTSD:

After Deployment page on Post Traumatic Stress, there is a video tutorial/explainer and other resources.
Buried Above Ground - documentary of people having the condition and their path to treatment.
PTSD Screening Test at Mental Health America
Veterans Administration - Department of Military Affairs National Center for PTSD

Disclaimer:

Show 092 What Is the Deal about Magnesium?

Food, Phobias, Supplements, Treatment

In this episode taking at look at magnesium because you need it. You need it for sleep, you need it for brain and body functions and if you are a stressed or anxious person you really need it.

Still on the summer scheduled with infrequent episodes until the fall.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

Huff Post article on Panic at 30,000 Feet, Is there A Dentist In the House?
Verywell post on Managing Panic Attacks While Flying
The Mighty 22 Unexpected Relaxation Techniques
Lisa Jacob's new book It is Not Just Me; Anxiety Depression and Learning to Embrace your Weird.
Chiropractor Eric Berg has a good explainer video about the importance of breathing for sleeping and also for stress reduction.
Medline Plus Medical Encyclopedia Magnesium in Diet
Australian National Health and Research Council page on magnesium, what it is, the benefits and drawbacks and how much should you consume.

Disclaimer:

Lisa Jakob on Anxiety and Acceptance

Grounding, Pathfinders, Support

Yea, verily it does come down to acceptance. This is what you have and how are you gonna deal with it?

Lisa Jakob is a writer and speaker that knows about anxiety and depression because she has it. On her website she also mentions that she has Social Anxiety as well.

In this clip, Lisa talks about acceptance as recognition that you have a problem. You cannot cure, fix, treat or deal with anything that you are in denial about or refuse to say out loud.

Lisa has a new book out called Not Just Me, anxiety, depression and learning to embrace your weird.

You can find it at most of the major book sellers. If you are interested traipse over to her web site for more info.

Show 091 A Look At Symptom Management and Other Resources

Addiction, Breathing, Medication, Mindfulness, PTSD, Resource

Well it is a day that ends in y so it must be time to crank out a podcast. So much going on but we are focused on the doable around here so in this episode a look at three symptoms and what you can do about them.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

Robert Consulmagno sets world record in standing abs roll out as he deals with PTSD and Bipolar Disorder. There is another blog post from the VA about using Ju-Jitsu to tap into his energies.
For active duty and vets you can check out the Real Warriors page on anxiety conditions and resources.
National Alliance of Mental Health (NAMI) page on substance addiction and mental health issues.
NAMI also has a page specifically on mental health issues for active duty and veterans mental health concerns.
New Hampshire Public Radio's Rewind has an 2010 encore episode on the changes in mental health treatment; the switch from talking and working out treatment plans to medication.
American Sleep Association page on Hallucinations and Sleep Paralysis, then there is a separate page on Sleep Paralysis and the auditory version.
Tips to Manage Your Stress and Anxiety from ADAA.org
10 Minute Walking Mindful Walking Practice from Mindful.org
Harvard Health Publications has a $20 guide on Coping with Anxiety and Stress Disorders. It is from the Harvard Medical School and before purchasing you can check out the table of contents and read from a passage in the book.

Disclaimer:

Show 090 Mental Health Days and Fear of Elevators

Phobias, Road Map, Treatment

There are treatment options that range in zero cost to a couple of hundred dollars. There is also a cost in time, being ready to accept that you have a problem and being open to the possible.

Some of the solutions might sound threatening or off the wall. I'll try to point you to viable, and authoritative sources. Or sources that are giving you the straight scoop but might have an ad on the page.

Learning as I go into the mystic.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

Ben Congleton post on Medium about Mental Health Being an Issue in the Workplace
Money/Time Magazine special report on the costs and obstacles about obtaining mental health care and support.
NAMI Health Care by the Numbers posters - you can download them or just grok on the statistics that are on the website.
From the University of Colorado The Hard Call podcast looks at real people facing the challenges about their mental health condition.
Frederick Neuman MD on Where Should A Phobic Person Sit or Stand He also has a Psychology Today post about the fear of elevators.
Helpguide.org on Cognitive Behavioral Therapy
Good Therapy.org page on Exposure Therapy
Welcoa PDF Introduction to Panic Attacks

Disclaimer:

Show 089.25 - Pebble on Medical Doctors Treatment Option

Doctors, Medication, Therapy

All of the cool kids are doing it. Honestly, I'm burnt out and need to inject some vacation time.

This is an Auphonic Audiogram extract of episode #3, what your doctor might offer you as a treatment option for your condition. If you are a newbie with your condition or diagnosis then this is important to listen to; if you have been around the block a few times it is a reminder.

Hit the play button and you will here the podcast as as small visual animation flickers on the screen. Sorry about it not being captioned. There is a change in voice quality. The microphone that I thought wasn't doing a good job apparently did a much better job than I realized.

The newer microphone I used to replace it, well...life happens. I need to rack up more failures anyway.

Resources Mentioned:

Anxiety and Depression Association of America
HelpGuide.org focuses more on non-medication related treatment and resources.
Calm Meditation App for Android, Chromebook, iOS and Windows via desktop
UCLA Mindful Awareness Research Center’s Free Guided Meditations http://marc.ucla.edu/body.cfm?id=22

Disclaimer:

Show 089 Intro to Emetophobia or Fear of Throwing Up

Anxiety, CBT, Phobias, Resource

Emetophobia is a strong, profound fear that your are gonna vomit or as the young ones say, throw up. It isn't so much about the actual throwing up but the intense fear of it. So much so that you structure your life to be as people and germ free as possible.

The hard part is to admit that you are doing avoidance work instead of dealing with this specific fear. Step one is laying the ground floor of information. Step two is finding credible safe resources to help you build your tool kit to recovery.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

The Surprising Benefits of Anxiety from Quartz.com
How the Senate's Health-Care Bill Would Cause Financial Ruin for People With Preexisting Conditions
Senate Version of American Health Care Act 2017 - Text Version
A comparison of the ACA versus the AHCA by the Kaiser Family Foundation.
A shorter chart version of the three planes by National Public Radio
An interpretation by the Los Angeles Times Reporter Michael Hiltzek
The Oatmeal - You Are Not Going to Believe This for June 21, 2017
Anxiety and Depression Association of America Fear of Vomiting or Emetophobia
Anna S. Christie's FAQ on Emetophobia Fact Sheet.

Disclaimer:

Show 088 Sometimes It Isn't Anxiety and Prevention Magazine's Walk Away Anxiety

Apps, Book, Depression, Meditation

Still kind of hectic but this is a quickie on getting checked by a doctor, climbing rocks and supporting men in rompers or tight gym pants. Ok, really, the gym pants. There is tight but not too tight.

What the heck I'm I blathering about? Listen to the show.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

New York Times Magazine article on She Never Suffered from Panic Attacks Before...
Men's Journal on Research Shows Bouldering is Cure for Anxiety and Depression.
Time Magazine Special Issue on Mindfulness: The New Science of Health and Happiness

Disclaimer:

Too Much Awareness and Not Enough Substance?

Awareness, Culture, Stigma

Little ditty I found at the Hogg Foundation. It is a discussion about the emphasis about mental health awareness campaigns.

Most of the campaigns try to focus on removing stigmas and encouragement to seek help and support. Some are targeted to certain populations, other are message for the population at large to stop with the demonetization of people with a mental health condition.

This podcast ask the question, is it too much? Is it smoke without providing substance? Is it constantly waving The Boogie Man without a means of understanding complex details and nuances?

Could be.

Maybe.

Maybe not.

If you can't play the Soundcloud file you can switch over to the Apple Podcasts/iTunes version

Show 087 Amala Hopeline, Microglia and Food for Sleep

Food, Panic, Resource, Sleep

You do not want chest pains. You do not want to have the shakes, the vomiting, the visceral fear that can come with a panic attack. Nobody does. One of the things you can do is to take care of your brain. Making sure you get enough sleep is very important.

What you put in your body is equally important for brain health and anxiety symptom control. In this episode, Mice, sleep and foods that nourish the brain.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

The Amala Hopeline for young Muslim Americans who need to talk to somebody. The telephone number is 855-95-AMALA or you can reach them via Twitter at @amalahopeline
Vice article on How to Not Cure Your Panic Attacks which is really about how to work with and not against your panic attack.
Robby Berman's write up on Big Think about sleep, brains and cell damage.
The actual name of the study is Sleep Loss Promotes Astrocytic Phagocytosis and Microglial Activation in Mouse Cerebral Cortexs
Khan Academy video on what Microglia actually do, they are the clean-up crew, they are soldiers, they are those rough riders on wheels looking for some action.
Sleep Foundation of America on how much sleep you actually need.
BBC Good Food with examples of food that is good for your brain.
PDF from the Cleveland Clinic on Food for Brain Health with reasons why you need to dial down the sugar and avoiding the five food felons
Stop Breathe and Think allows you to dial in your current mood, how you feel and then it will offer you meditations that https://app.stopbreathethink.org/

Disclaimer:

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only.

Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

A Wee Bit More About Fidget Spinners

Grounding

In a recent episode I mentioned Fidget Spinners as an object to apply critical thinking skills when claims of cures start being promoted.

I got nothing for or against the gizmos. But I am cautious about marketers making unsubstantiated claim of mental health effectiveness or a cure for a complex condition like ADHD. Until there is some verified and repeated testing of the claims I am going to skeptical.

It might work as anxiety symptom control device. I honestly don't know.

People have always used devices to distract, tap excess energy or use as a distraction. Japanese folks, primarily the menfolk, but I don't know for sure, use ink pens to twirl and spin in their hands.

I just learned this from a program called Begin Japanology. That story is around the 20 minute mark.

There use to be squishy balls that could be found on a worker's desk or those muscle building hand clamp things.

Jacks. Straws. Phone cords. Paper Clips.

There isn't anything new but perhaps the delivery method. Anyway, Mike from PBS Idea Chanel dives into the deal with this newest expression of distraction.

Show 086 Resources for Considering Xanax for Anxiety

Anxiety, Medication

It is hard to find 100% unbiased information so I would suggest that you read and understand both sides of the arguments regarding taking medications.

In this episode, a look at some of the resources to learning about Alprazolam or the brand name called Xanax.

Hey, I tried something different this week - music Dream Yourself Smooth from Puddle of Infinity.

Resources Mention:

Helpguide.org page on anxiety medication.
Consumer Version of Merck Manual Overview of Anxiety with a link to Alprazolam near the bottom of the page.
Safe Medication page on Alprazolam

Disclaimer:

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only.

Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Show 085 Five Resources for Progressive Muscle Relaxation

Breathing, Grounding, Meditation, Relaxation

Progressive Muscle Relaxation is a technique that involves tensing muscle and then relaxing those muscles to build a state of relaxation thought the body.

In this episode, a look a five resources that can help to dial down the tension in your muscles and body.

I found a really good video by Cheryl Johnson that demonstrates the technique.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

On Edge, a Journey Through Anxiety by Amanda Palmer. There is an audio book version at Audible or you should be able to order it from your favorite book provider.
~~Dept. of Veteran Affairs Harry Truman Memorial Hospital recordings on relaxation techniques.~~
Raymond Richmond Ph.D Guide to Psychology’s page on Progressive Muscle Relaxation.
~~From My Health Alberta.ca a relaxation recording NOT in mp3 but .wma, if you are not a Windows user you might have problems playing the audio.~~
Dartmouth University page on a variety of stress and relaxation recordings.
Cheryl Johnson video on Progressive Muscle Relaxation https://youtu.be/x4IMQZObmX8

Disclaimer:

Links to other sites are provided for information purposes only and do not constitute endorsements.

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only.

Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Show 084 Meditation Apps, Mental Health Month and You Are Here

Art, Book, Mindfulness

A bit of news and then a look at Meditation Oasis Apps and Jenny Lawson's new book You Are Here, An Owner's Manual for Dangerous Minds.

Speaking of dangerous minds; for the next few weeks there might be shorter episodes or a missed week or two as I juggle hauling brimstone down a ravine.

I'll try to be consistent but until I find that rich guy that isn't older than dirt and doesn't have heirs, I will continue to work for a living.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

National Mental Health month from Mental Health America. Their focus this year is on risky behaviors that people tend to use to self medicate.
Instagram has a special web page that focuses on Instagramers and mental health concerns
Actress Emma Stone speaking about what she would tell her younger self about anxiety.
MarketWatch article on what young adults are spending on their mental health treatments.
Meditation Oasis Podcast where there are dozens of meditations to listen to and use as part of your treatment process.
If you are looking for a specific meditation app such as sleeping, walking mediation or affirmations Meditation Oasis has an app page for Kindle, iOS and Android users.
Jenny Lawson's inspirational book, doodle guide and art therapy book You Are here; An Owner's Manual for Dangerous Minds. Publisher is Flatiron Books, a division of Macmillan
Vitaphone recording of Gracie Allen along with her life partner, George Burns, in Lambchops.

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