2019 ~ Anxiety Road Podcast

Show 185 Possible Causes for Anxiety Disorder

Brain, Education, Exercise, Meditation, Mindfulness, Trauma

Little bit of everything in this episode, being broke, meditation tips from Sparrow and understanding some of the causes of an anxiety disorder.

These are just a few of the possible reasons but not necessarily your reason. And to treat yourself with loving kindness. Now and into the future.

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:

Article on BrainFact.org on How Artificial Intelligence is Shaping Personalized Mental Health Care.

The Sun Magazine Essay Sparrow’s Guide To Meditation in the January 2020 issue.

Podium Runners 2017 article about 10 Mental Health Benefits of Running.

Medical News Today article on What Causes Anxiety?

New York Times 1619 podcast at Listen Notes.com

National Center for Biotechnology Information, via the U.S. National Library of Medicine The Neurobiology of Anxiety Disorders: Brain Imaging, Genetics, and Psychoneuroendocrinology.

American Physiological Association Answers to Your Questions about Panic Disorder.

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 184 - Finding My Way Back and KWOL

anger, Burnout, Depression, Police

As I like to mention in the podcast, I have a long list of things that I am not. At the top of the list is not being perfect. I got lost inside of my head. Anger and depression can do that to you.

KWOL is an adaptation of an educational outline used for K-12 students known as KWL, knowledge, want to learn and learned.

The O in my version stands for option, what are my options going forward.
So yeah I got lost on the road a bit but I found a way to help me get back.

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:

December 2019 NPR story about thousands of Kaiser Permanente Mental Health Care workers are picketing due to the overwhelming demand of patient work loads and wait times for seeing patients.

The FCC Proposes 988 for Suicide Prevention & Mental Health Hotline, currently the national number is 1-800-273-TALK but the goal is to have one centralized easy to remember number for assistance.

Kansas has a mental health assistance site for Kansas farmers and their families; from what I can see it is a collection of financial resources, existing governmental health sites and articles on mental health issues.

Disclaimer:

Show 183 - Honey Boy and Telephone Warm Lines

Awareness, PTSD, Stress, Support, Therapy, Trauma

Like the song says, sometimes we need somebody to lean on. Or talk to, human to human. In this episode a look at telephone support lines.

Also in this episode, my brief look at the movie Honey Boy, I can't say if it is a good or bad movie because it spiked into some vintage pain for me and I had to leave. I explain more in the podcast.

I can say that if you are triggered by verbal or emotional abuse then this might be a flick that you might need to watch in segments. Or not at all. Then again, it might resonate with you and give you a lot to think about.

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 Amazon Studies, a movie written by Shia LaBeouf which is a fictionalized account of his experiences growing up with a dysfunctional dad.

ADAA Online Support Group app is available to iOS users via the App App Store. You can also access the group via a link on the ADAA's website.

NAMI HelpLine for information about mental health conditions, resources and can be reached Monday through Friday, 10 am–6 pm, ET. 1-800-950-NAMI (6264) or info@nami.org

Warmlines.org is a listing of many of the telephone support lines in the U.S.

California Warm Lines - When you need to talk to someone and you DON'T feel suicidal.

Project Return Peer Support Network provides both English and Spanish language support seven days a week between 5pm and 10pm Pacific Standard Time.

Amala Hopeline for Muslim youth support 1-855-95-AMALA

The Trevor Project for LGBTQ folks with phone, text, chat and other resources for people under 25 or those that want to help that population.

The phone number for their telephone support is 1-866-488-7386.

Disclaimer:

Show 182 Taking Care, Breathing and Wysa Apps

Apps, Breathing, CBT, Meditation

You are the only one that can decide what will work for you as you map out your path to wellness. So as I get up off of knees and work my own process, there are two apps to check out to see if they will be of assistance to you.

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 Breathing App helps you to slow down your breathing - good for symptom control. It is available for iOS and Android devices. If you would like more info about the process you can visit the creator's website.

Wysa Chatbot App to help you handle your symptoms, record your journey and learn about taking care of yourself using CBT. The app is available via iOS or Android. The basic level of service is free, however there are fee based options for upper levels of service.

Disclaimer:

Agent XPQ Mini Series on Stuck

Pathfinders, Resilience, Support, Worry

Levni Yilmaz has been creating animated videos for years, starting in 2006. I'm not sure if he is on the anxiety road, but his video series taps into a lot of what we deal with.

Ok, you might not deal with it but I do.

Every damn day and twice on Sunday. And most of us do it, but it like fighting your way out of invisible sticky goo. The energy required to move from ennui to action is like lugging an anvil up the hill. You can do it but it often take more time than you like.

Or being able to do the rote things but not the things that you want to do. You know you can do them but the voice of incompetence drones on and on. Lev gives you an idea of how he works his way out but that might not work for you.

That is okay. Just know that you are not alone in fighting not only the anxiety but the dregs as well. And there are multiple ways out. You have to find your own.

So I gotta recommend his latest mini series on being and getting unstuck.

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:

To see more of the series, you can visit his Tales of Mere Existence YouTube channel.

Disclaimer:

Show 181 A Look at Weighted Blankets

Anxiety, Brain, Sleep, Support

There is a lot of marketing hype about the blankets. There are dozens of stories, but is there anything to support the popularity of the blankets?

And, should you get one?

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 Cleveland Clinic article on can weighted blankets banish nighttime anxiety?

Mayo Clinic News Network story about the use of the blankets. There is a short video on the site talking about the findings or you can watch the YouTube version.

Harvard Women's Health Watch has some cautions about using the weighted blankets if you have sleep apnea, respiratory problems or chronic medical condition.

Sleep Junkie also has a page on how to wash blankets. They do not recommend washing weighted blankets. You might also want to check out their pages on Can Weighted Blankets Help with Anxiety and Insomnia? This site does have affiliate links but they are honest enough to tell you about them.

Disclaimer:

Show 180 - Moving Your Body After Flight or Fight Response

Breathing, Exercise, Treatment

Whatever causes flight or fight response pay attention to the part that it takes a while for your body to rev down. You have that energy in the body. You have to do something with that energy, that is the focus of this episode.

Very basic. Simplistic. No barbells are involved.

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:

American Institute of Stress website definition of How The Flight or Fight Response Works.

Five Minute Stretch Video from Diet.com

Walk at Home by Leslie Sansone official website and YouTube Channel.

Billy Idol's Dancing with Myself Official Music Video

Harvard Health post on Can Exercise Help Treat Anxiety?

Disclaimer:

Show 179 When Someone Calls 911 on Your Anxiety Attack

Awareness, Police, Treatment

I am not being metaphorical. What are your rights when a person, relative or police officer decides that you need to visit your local mental health hospital?

For most of us with mild symptoms chances are this is a very small possibility. But it can happen. It did to one woman.

For those of us with extreme symptoms or have family members that don't understand our symptoms then it could be a problem. The purpose of this episode is to help you consider how you want to handle this situation.

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:

National Public Radio story about woman held in the Emergency Room for 20 days.

Mental Health Declaration of Human Rights is a statement by the Citizens Commission on Human Rights

Mental Health America position statement about mental health care. There is a link on that page about a psychiatric

National Resource Center for Psychiatric Advanced Directive. This is a document you fill out and can be used to explain what you want done when there is a mental health emergency or problem. I would suggest you check out the FAQ page to get a better understanding of the PAD process.

National Alliance on Medical Health (NAMI) Legal Issues page, a some of it is what is desired, but there are items that are locked in by law; depending on what state or jurisdiction you live in.

Disclaimer:

CBS News This Morning Look at Mental Health - Accessing Treatment

Culture, Education, Medication, Treatment

CBS News This Morning focused a full show on the topic of mental health. Had a live audience, green ribbons and people asking questions.

We need more of this but we need doctors to recognize that there is a person behind the symptoms and that treatment can include a range of options. And questions need to be asked if that patient can afford or even get to the treatment site.

Not everyone drives or has decent mass transit.

If you want to see the full episode they have it on the CBS This Morning web site.

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.

Disclaimer:

Show 178 - Books and Workbooks to Help with Anxiety

Book, Phobias, Stress, Support, Therapy, Trauma

In this episode, I want to share specific analog paper-based apps known as books or workbooks that might help you with your anxiety symptoms or help you manage your condition.

Not all anxiety books and workbooks are the same or are intended for everybody. Some are academic, some are low brow and some are task specific. This is a heads up on what to be aware of and some of your choices.

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:

Hard Core Self Help F'ck Anxiety by Robert Duff, PhD. is for people that don't want to read self help books. F-bomb will be dropped but there are touches of humor as well.

New Harbinger Press version of the Anxiety & Phobia Workbook. There are ePub and PDF versions of the book.

Stress Management Workbook: De-stress in 10 Minutes or Less by Ruth C. White, Phd, MPH, MSW, this one is more functional and there are specific things to work on as you travel through the workbook.

Soothe Your Nerves; The Black Woman’s Guide to Understanding Anxiety, Panic and Fear by Dr. Angela Neal-Barnett.

The Anxiety Workbook: A 7‑Week Plan to Overcome Anxiety, Stop Worrying, and End Panic by Arlin Cuncic and Seth J. Gillihan, Ph.D. Ms. Cuncic also has a website for those of you that have social anxiety

Disclaimer:

Show 177 - Travel Anxiety Tips and Meditation Sources

Anxiety, Breathing, Panic, Resource

I kinda like the up, up and away part of travel. I don't necessarily like doing it in an airplane. And to be specific, that turbulence thing is nerve wrecking.

But I have what I need to deal with it and in this quick episode I'd like to share what might help you deal with actual fright of flight sensations.

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:

Lauren Juliff is a travel writer who know what it means to have panic attacks and want to travel. She offers understanding and some tips on making the journey.

Melissa at Mindful Minutes gives meditation advice about handing the trip.

Check with your airline. Headspace is available on Delta, Jet Blue and United. Calm is available on American Airlines.

The Hilarious World of Depression has a mini episode that gives a lot of good travel tips and suggestions to make it on through to the other side.

Disclaimer:

Show 176 - Humanistic Therapy

Education, Support, Therapy, Treatment

Last time I talked about Solution Focused Brief Therapy; basically, it is a goal focused short term therapy that looks at the problem, the tools that the patient or client has to deal with them and then a planned progressive goal to make solutions happen.

This time out it is a quick look at Humanistic Therapy.

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:

National Institute of Health Wellness Kit - suggestions and strategies on improving your emotionally health.

Everyday Health has a 2017 article on 10 Ways to Boost Your Emotional Health Through Improving Your Self-Esteem and Helpguide.org has a page on building better mental health.

Psychology Today definition of humanistic therapy.

There is a short Udacity video that explains what humanistic therapy is and the goals of the treatment. This video is located on YouTube.

Cornerstone Counseling in Canada has a video about Existential Therapy.

Association of Humanistic Providers page on Eight Perspectives on Staying Grounded When the World Seems Insane.

Disclaimer:

Compassionate Acceptance Pebble in the Road

Breathing, Meditation

This is a quickie cuz life is a bit too vivid today. I'm working on the Humanistic therapy episode and I hope to have it ready soon. In the meantime, I'm struggling with compassionate acceptance and I bet that you are too.

So I have three resources that might help you and me hold on as we rest up on the anxiety road.

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 Hachette Audio UK come a ten minute mediation from the Book Mindfulness for Health by Vidyamala Burch and Danny Penman.

From Greater Good in Action a three minute self-compassion break. You can read the text or head toward the bottom of the page for an audio recording by Kristin Neff.

And from Mindful.org Three Breath Meditations to Connect to Your Best Self

Disclaimer:

Show 175 - Solution Focused Brief Therapy

Awareness, Education, Therapy, Treatment

I want to give you some alternatives to CBT and introduce you to some of the other therapy treatments that you might encounter. This week, Solutions Focused Brief Therapy.

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:

Good Therapy.org give a lot of good information about the history, treatment options and some of the things to watch out about SFBT. The page is designed for mental health professionals but is is accessible to consumers.

From a site that looks like it was birthed in 1999, consumer readable pages about SFTB that are associated with the Adler Graduate School.

Psychology Today consumer level explanation of Solution Focused Brief Therapy

The Psychology Today Provider Database has a search feature that can find therapists that have training or practice Solutions Focused Brief Therapy.

Disclaimer:

Show 174 - Nutrition Self-Care for Your Anxiety Symptoms

Brain, Education, Food, Support, Treatment

September is National Self Care Awareness month and I am getting all kinds of reminders to go to a spa, buy water at CVS, take a shot of serum or a shot of something fermented.

If we step around the commercial appropriation of self care we might find something really important.

You can get might hungry on the anxiety road. One strong panic attack and you might be looking for that choco-chunk of pleasure. A moment of pleasure then comes the crash. Do you have to give up all the things you love?

Nope and I think I can make my case by a trip the imaginary Anxiety Road Diner and pursing the menu.

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:

DJ Magazine article about mental health issues for DJ and music professionals.

Voices of San Diego news article about building a facility to treat mental health patients.

Harvard Health Health Beat - Brain Foods Link to Better Brain Power.

US News and World Report doctor approved Best Foods for Brain Health

Oklahoma Cooperative Extension Fact Sheet on Age Related Brain Changes.

From ScienceDaily.com their article on Anxiety Might Be Alleviated By Regulating Gut Bacteria

Disclaimer:

Apps, Functional Tools and Websites

Apps, Awareness, CBT, Support, Therapy

Welcome to the apps and tools source page of the Anxiety Road Podcast. These are some, but not all of the apps and functional websites and tools for anxiety and mental health resources. I hope to add to the page when possible. Please review the terms of service and permissions when considering installing an app or using a web based service.

For those new here, this blog and podcast is the involuntary journey finding medical, behavioral health, meditation, relaxation and x=the unknown treatment options and resources for people that have anxiety, panic attacks and phobias too. This podcast is treatment agnostic, meaning with a very few exception it is open to the wide range of choices for treating an anxiety condition/disorder.

Prior episodes on these topics:

Apps for Anxiety and Mental Health
Apps to Help You Take Care of Yourself
Bandwidth Anxiety and Three Apps of Interest
Seeking Therapy When You Don't Know Where to Start
Finding a Therapists for Your Anxiety Condition
Before You Commit to the Therapists Couch
Questions Seeking Mental Health Providers

Apps

2024 Update: The website One Mind PsyberGuide is closed. The non-profit could not obtain funding. At this time you can still access the site, but there will be no updates. PsyberGuide is a resource to help you find and evaluate mental health apps. The project looks at on-line, Android and iOS apps. Some of the mental health apps have an evaluation of their performance. There is good information on the site but it is a bit quirky. Bear with it - growing pains.

MoodTools can help track depression levels and provided you with coping ideas to keep you safe. Available for Android and iOS for a subscription or in-app donation.

My Noise Interactive Sound Generator Also the home of the Cat Purr Generator.

7 Minute Work Out, give the app seven minutes and move your body. for Android and iOS devices.

Stop, Breath Think guides you through the process. This app is available for Alexa users as well as iOS and Android. Alexa users can go to the specific web page to acquire the app instructions.

Sleepzy, Sleep Cycle Tracker to monitor your sleeping habits. This is for iOS users.

The Safe Place Jasmin Pierre's app contains information about mental health issues and topics specifically for folks like, How to Cope After Police Brutality, Mental Health In The Black Church, How to talk to black family members who may not want to understand mental illness, Breathing Techniques, Meditation and Exercise. The app is currently on Android and iOS for iPhone and iPad.

What's Up? - Mental Health App for Android is also focused on CBT training. It uses grounding techniques, explains about negative thinking patterns, a diary and helps you to track when you feel you are in too deep. There is also an iOS version.

Woebot App walked you through an attack or anxiety situation, applies cognitive behavioral therapy to help you learn skills on handing an anxiety attack. Android and iOS devices.

Functional Tools

If you need mindless videos to help you fall asleep don't forget about the sheep from Baa Baa Land. It is a mind wiper, for sure.

Choose Muse Meditation Headband that works with an app on your phone to h elp your get into the meditation/mindfulness mode of being.

How to Trick Your Brain into Falling Asleep video from TEDx

The Somnox Sleep Pillow is designed to help you get to sleep. It is a robot that will coach you on breathing patterns, simulate heartbeats or provide soothing sounds to guide you into the sleep zone.

LoveSync, a Kickstarter campaign to help people communicate about their desire for sex by pressing a button.

Websites

Searchable therapist databases:

American Depression and Anxiety Association has a Find A Therapist page

Dept. of Veteran Affairs Harry Truman Memorial Hospital recordings on relaxation techniques.

Frantic World Meditations

Healthguide.org page on Finding A Therapist Who Can Help You Heal

Moby has 4 hours of Ambient Music for Calm and Relaxation the main page is http://moby.com/la1/ You can also listen to Moby's music on SoundCloud, Google Play, iTunes and other services.

Open Path Psychology Collective

Psychology Today searchable database of providers

Disclaimer:

Authoritative Anxiety and Mental Health Resources

Resource, Support, Treatment

Welcome to the authoritative source page of the Anxiety Road Podcast.

These are mental health non-profit or governmental agencies that provide solid, verifiable information about a variety of treatment options, resources and support. These are a few of the many resources. I'll add more as time allows.

This blog and podcast is the involuntary journey finding medical, behavioral health, meditation, relaxation and x=the unknown treatment options and resources for people that have anxiety, panic attacks and phobias too. This podcast is treatment agnostic, meaning with a very few exception it is open to the wide range of choices for treating an anxiety condition/disorder.

Anxiety and Depression Association of America has articles, information sheets, and a YouTube channel that might be of interest to you.

Anxiety BC for our Canadian peeps as well as their YouTube channel

HelpGuide.org focuses more on non-medication related treatment and resources.

National Alliance of Mental Health

National Institute of Mental Health page on Anxiety Disorders

National Institute of Mental Health page on General Anxiety Disorders

http://www.nimh.nih.gov/health/topics/generalized-anxiety-disorder-gad

Disclaimer:

Military and Veteran Based Mental Health Resources

Anxiety, Military, Resource

Welcome to the military and veteran mental health page of the Anxiety Road Podcast.

This blog and podcast is the involuntary journey finding medical, behavioral health, meditation, relaxation and x=the unknown treatment options and resources for people that have anxiety, panic attacks and phobias too. This podcast is treatment agnostic, meaning with a very few exception it is open to the wide range of choices for treating an anxiety condition/disorder.

Prior military and veteran mental health episodes:

113 Military Focused Meditation and Relaxation Resources
142 Surf Therapy for PTSD

Post Traumatic Stress Disorder

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.

Blood Strip - full movie is now on YouTube.

Exposure Therapy - Brainline.org article on exposure therapy option for veterans with PTSD

M indfulness Peace Project; from the website "The Mindfulness Peace Project (MPP) offers several programs integrating mindfulness and meditation to people in very difficult situations. Its mission is to cultivate the fundamental sanity and dignity in individuals. This commitment manifests as an appreciation of the richness of every situation, even those that seem confuse."

NAMI has a page specifically on mental health issues for active duty and veterans mental health concerns.

PTSD Screening Test at Mental Health America

For active duty and vets you can check out the Real Warriors page on anxiety conditions and resources.

SAMHSA Suicide Hotline 1-800-273-8255 (TALK)

Substance Abuse and Mental Health Services Administration http://www.findtreatment.samhsa.gov

Veterans Administration - Department of Military Affairs National Center for PTSD

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.

Disclaimer:

Show 173 - What Your Brain Wants and Needs

Food, Stress, Support, Treatment

Being on the anxiety road to recovery is understanding how and what we eat and drink can affect the brain. In order to feel better, sleep better and possibly reduce your symptoms you have to eat better.

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.

The music this week is Troposphere from Purple Planet Music.com

Resources Mentioned:

From Psychology Today a blog post for those of you that have Social Anxiety - don't give up.

From ADAA.org some tips about understanding that Thoughts Are Just Thoughts: How to Stop Worshiping Your Anxious Mind

Harvard Health Nutritional Psychiatry: Your Brain on Food by Dr. Eva Selhub, M.D.

Cleveland Clinic Chief Wellness Office Michael Roizen, M.D. has a five page report PDF on Food for Brain Health.

Mental Health American page on Healthy Diet: Eating with Mental Health in Mind

HealthyBrains.org from the Cleveland Clinic seems to be designed for older Americans but the information about nutrition is true for everybody. The 6 pillars of brain health is worth a look.

UC Irvine page on Foods That Can Reduce Anxiety.

Disclaimer:

Video from TED-ed on How Stress Affects the Brain

Anxiety, Food, Stress, Support

Stress is not exactly the same as having an anxiety disorder but there are many things in common. If you become over-stressed and that excess stress is affecting your life then you have a problem.

This is a 2015 TED-ed video that explains how stress can have a direct impact on the brain. Especially if it goes on for a long period of time.

In the next episode, I'll talk more about what the brain wants and needs.

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.

Resource (UN) Mentioned:

Healthy Diet: Eating with Mental Health in Mind from Mental Health America.

Disclaimer:

Show 172 Intro to Nutritional Treatment Options

Anxiety, Food, Treatment

According to the Medline Plus, “nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy.”

And that is what I want to spend some time talking about in the next couple of episodes. But I have a feeling thinking about food as a treatment option it is gonna be a hard sell for some of you.

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:

Medline Plus definition of nutrition and other nutrition terms.

From the Harvard Health Blog - Nutritional Strategies to Ease Anxiety.

Everyday Health article on 9 Foods that Help or Hurt Anxiety.

Disclaimer:

Show 171 Two Mediation Apps - Quickies

Meditation, Support

I'm in transit from one coast to the other. There is turbulence and not just in the skies. I forgot that my Chromebook can't edit audio so this is gonna be a bone naked episode.

I have two meditation apps that might or might not be of interest to you. If it works for you fine, if not pass it on down the line.

In the meantime, take care and I'll catch you next time on the Anxiety Road.

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:

Information page at Care.com about the Free for School Teachers subscription to the meditation app.

Liberate Meditation app that has specific meditations for Black, Indigenous and People of Color
communities.

Disclaimer:

Show 170 Living in Traumatic Stress Times

Stress, Trauma

I tried not to do this episode. But I want to help. I want to stand with those of us that do mental health outreach and advocacy to say that we know you are going through it and we can see and feel your pain.

So I thought about it. Hard.

And I'm going to keep it simple. In the podcast I'm going to share what Traumatic stress is and a few coping skills and resources for people that know somebody that is in a world of hurt. You might not want to listen now and that is ok.

Just a few reminders for all of us;

Take care of yourself and your loved ones.
Keep working on that breathing practice; especially if you want to cuss out the idiot spewing hate and is proud of it.
You might want to avoid social media for a few more days.
This one is hard but try to dial back on the sweets and the booze. Hug up on the veggies and natural fruit.

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 International Society for Traumatic Stress Studies has a definition of traumatic stress:

"Traumatic events are shocking and emotionally overwhelming situations that may involve actual or threaten death, serious injury, or threat to physical integrity. "

The organization has short pamphlets on their public resource page that might help a person understand what is going on and how regain stability.

The American Psychological Association has a page about how to Recover Emotionally from a Disaster.

Everytown.org has a Emotional Support for Survivors resource page for those that have are are experiencing gun violence and they also have a resource for building a self-care plan.

Verywell Mind: Coping With PTSD Symptoms Following a Shooting

The music this week is Meltwater from Purple Planet Music

Disclaimer:

Show 169 To Medicate or Not to Medicate

Education, Medication, Resource, Treatment

Medication is often promoted or given as a treatment option. Yet within that option, there are choices and decisions to make.

It is ok to decide if medication is right for you.
It is equally ok that you don't want to take medications.

In this episode a look at some of the reasons why a person might decide to medicate or not and some resources to learn about anxiety medications.

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:

National Institute of Mental Health page about Mental Health Medications.

U.S. National Library of Medicine pages about Lorazepam, Alprazolam and Clonazepam.

For the non-readers among us there is a 2013 ADAA webinar video about Medication for Anxiety: Benefits and Side Effects by Dr. Beth Salcedo.

Consumer Version of Merck Manual on Anxiety Medication. Know that Merck is in the business of selling medication. Doesn't mean that the information isn't correct. They will recommend medication and or psychotherapy. There are additional options to consider as well that are not mentioned on the website.

Helpguide.org page on Anxiety Disorders and Anxiety Attacks. This site will provide you with information about anxiety disorders, the types and some alternatives to taking medication.

Disclaimer:

Dr. Beth Salcedo ADAA webinar about Medication for Anxiety

Medication, Treatment

In episode 169 I'll talk about making the choice to take medication or not to take medication for anxiety. This is a resource that I mentioned in the podcast that might be helpful to some of you.

I know that it is easier to access YouTube than some of the podcasting apps. This is a 2013 ADAA webinar by Dr. Beth Salcedo talking about Medications for Anxiety.

Disclaimer:

Show 168 Abdominal Bloat Blues With A Side of Anxiety

Breathing, Food, Stress

One of the thing you might experience with an anxiety condition is the bloat. Specifically abdominal bloating. And one of the ways that you get the bloat is by sucking in too much air or your have a combination of air, fermented food or gas in your stomach.

How did that air get in there? There are some possible reasons:

For some of us, it is that choking sensation and you are trying to get in enough air and you are taking it in via your nose and mouth.

Another possible cause is emotional eating. For some of us, it is woofing down our food to feel better at a high rate of speed. So in this episode, what you can do about the bloat.

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:

Abdominal Bloating Medical Encyclopedia page at Medline Plus, gives definition and a list of causes for the bloat.

Harvard Health page on Gas and Flatulence, the foods that can cause it and what to do about it.

SoYummy's page on 7 Surprising Ways Drinking From A Straw Could Be Ruining Your Health

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Show 167 - Apps for Anxiety and Mental Health

Anxiety, Apps

I was reading an article on US News and World Report about the number of people that have some sort of a mental health condition. The TLDR versions is that approximately 42 million people have some form of an anxiety condition.

Many people don’t know they have anxiety condition and for some people that do acknowledge they have anxiety they do not seek treatment.

Those of us that do want help that it is a challenge to find affordable, capable help. You can check out episodes 160 to 163 about considering therapy, how to find a therapist and making sure you have a good match.

Many people are turning to mental health apps to help with their symptoms or as a way of accessing some form of treatment. In this episode, a look at mental health care apps.

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:

Wired article about how a company, Hims and Hers, are trying to bypass current FDA regulations concerning advertising and off-market use of medications.

US News and World Report article on What Mental Health Statistics Can Tell Us.

2024 Update: The website One Mind PsyberGuide is closed. The non-profit could not obtain funding. At this time you can still access the site, but there will be no updates. One Mind Psyber Guide a resource to help you find and evaluate mental health apps. The project looks at on-line, Android and iOS apps. Some of the mental health apps have an evaluation of their performance.

Food and Drug Administration instructions about Mobile Medical Applications.

Federal Trade Commission Interactive Mobile Health Apps Interactive Tool. This will give you an idea of the criteria the FTC uses to determine if an app comes under the jurisdiction of the FTC

Woebot App walked you through an attack or anxiety situation, applies cognitive behavioral therapy to help you learn skills on handing an anxiety attack. Android and iOS devices.

MoodTools can help track depression levels and provided you with coping ideas to keep you safe. Available for Android and iOS for a subscription or in-app donation.

Sleepzy, Sleep Cycle Tracker to monitor your sleeping habits. This is for iOS users. The device tracks your sleeping by microphone so there is no direct contact with the body.

My Noise Interactive Sound Generator Also the home of the Cat Purr Generator.

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ADAA Video on the Causes of Social Anxiety

Anxiety, Support

The ADAA has an explainer video that talks about the possible causes of social anxiety disorder.

They can't say for 100% the causes, but they do have speculation as to some of the indicators, like overbearing parents, neglectful parents or a possible family genetic connection.

There is also could be a trauma aspect, and maybe a biological components.

It is about eight minutes and lot of information. This is just a starting point if you are new to the information. There could be a wide variety of causes or a combination of causes that isn't reflected in the video.

If you would like more info about Social Anxiety Disorder check out some of the following:

ADAA page on Understanding the Fact - Social Anxiety Disorder

The National Social Anxiety Center site with treatment options, resources and personal stories about the condition.

Andrew Kukes Foundation For Social Anxiety per the website "AKFSA, our mission is to educate social anxiety sufferers, mental health and educational professionals, physicians, family and the general public about the diagnosis and treatment of social anxiety disorder."

Social Anxiety Association page on social anxiety and treatment options.

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.

Disclaimer:

Alert on DEA Phone Scammers

Medication

In episode 046 I talk about buying medication safely. And one of the places you should not buy your medication is on-line, especially from public classified ads. TLDR version: Be safe. Be smart.

There is no safe, way for Americans to get medications over the Internet or via phone to an unregistered pharmacist without a doctor's prescription.

Let me count the reasons:

For one, it isn't legal.
You don't know what you are really going to get, could be fireplace ash. Could be Drano. Could be 10x the dosage of a standard Fenty pill. That sucker has taken 10 to 12 people out at a time. Permanently out.
You could be setting yourself up to be targeted by a scammer.

Here is how it works. You buy drugs from, oh I don't know, the back of Claptrap Weekly. You pick them up or have them mailed to you.

A week or two goes buy. You get a phone call from a so-called law enforcement person that tells you that the drugs you have are illegal and you will be locked up unless you pay the fine.

By wire. Or Western Union. Or a payment app.

And that is if you are lucky. Some folks paid by credit card thinking it was a one-time payment.
Nope. You don't get a phone call.

Your later find out your credit card is maxed out.

For the record, drug enforcement officers or the police do not take credit cards or wire transfers payments.

If they want you they come to get you. Unannounced. Don't be that person the neighbors are looking at funny at 5:30 in the morning.

Again for the back row. Be safe. Be smart. Pharmacists that can do telephone processing have to be registered with the Drug Enforcement Agency (DEA). Every pill issued by a pharmacist is accounted for and a doctor and pharmacy connected with it.

A scammer just has your name and phone number. There is a press release from the DEA that goes into more details, including that the scam isn't limited to consumers. They are also calling doctors with false messages about patients reporting them for over-prescribing.

If you or you know somebody that has fallen for the scam, you can report it to the DEA, there is a link on the DEA website.

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Prior episodes on these topics:

Apps

Functional Tools

Websites

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Prior military and veteran mental health episodes:

Post Traumatic Stress Disorder

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