Anxiety Road Podcast

After a few minutes of an life update, I talk about the Smiling Minds app, a free resource designed to help practice meditation and also helps to build mental fitness.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.   Resources Mentioned:    The Simply Noise app can help you with finding the right sound for your needs, that could be a frequency noise or a sound of nature. Windows users can go to the download section of the website and select the items that will give them an audio balm. Smiling Mind app provides mindfulness and breathing resources but has evolved into a mental health support and fitness app. There are 700+ mindfulness items that you can use. There is also a mood tracker and other resources.   You can find the app on the Apple App Store  or the Google Play Store.   On the main website you can find an explainer page on how to use the app and some of the features.  One of those features is closed captioning.   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 brief update. I'm still going through chaos. I'm having to throw away a lot of things and re-organize my life.    This is a brief pebble in the road on a memory that I wrote down in 2002. It was a bad time.    There are ups and downs with having an anxiety condition. I was scraping cement at that time.   I'm grateful that is this a memory. I'm going to shred this page but I've memorialized it so there is no loss.  If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. 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.

In this episode, I talk about my process on handing a problem and four resources that might be helpful to those with panic attacks and panic disorder.    Some of the resources are informative but dry.    Other offerings are written in a more conversational form, accessible but might not explain a concept or two.   I get a little more personal than I like but I wanted to share with you my panic response to some bad news.    There are a lot of changes that I'm experiencing at the moment.    Those changes need attention. I'll do the best I can but it is going to be a challenge to deal with it, work and get out an episode.   I'll do the best I can. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:    NAMI is the National Association of Mental Health narrative from Yasmina Rebani-Lee that does a good job of explaining her experience and her process of working through it. It is called Unpacking my Panic Attack.   The Mayo Clinic has a page on Panic Attacks and Disorders.    The World Health Organization PDF on Panic Disorders   2022 brochure Panic Attacks, When Fear Overwhelms from the U.S. Department of Mental Health 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.

We all have that thing that gets under our skin. The thing we can't stand and won't abide in any form. That at best is an irritation. But for some of us, it can be a problem if it impacts the quality of life. Those four-legged poof balls called cats can be a problem for people with a phobia about cats. In this episode, what it is, the symptoms and treatment resources. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  The Cleveland Clinic has a page on ailurophobia, another name for the fear of cats. If you want to go learn about the phobias and treatment options, there is a HelpGuide.org page on Phobias and Irrational Fears. Psychology Today has a directory of mental health providers. You can search by city or zip code. 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.  

There are forces that have us in a state of stress and unbalance. It is intentional. Our stress levels are way too high.  In this episode, I'm talking specifically about stress but those of us with anxiety still need to pay attention.    We still have the ability to decide how we want to go forward. You might need a personal support system to help you deal with the days, months or however ever long we survive this moment in time.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Stress definition and tips to handling it from the World Health Organization. The American Psychological Association has a dictionary style definition from their point of view. The non-profit American Institute of Stress also provides information about stress. There is a stress questionnaire that could help you figure out your stress level and provide information on handling it. There is a fee for accessing the questionnaire and guide.   Mindful.org has A 4-Minute Practice to Clarify What's Important Right Now.   If you would like help in getting started with a mindful practice the free app Healthy Minds provides lessons and practice session to help you learn how to do it.  https://hminnovations.org/meditation-app The American Heart Association has an infographic that you can download to help you remember some of the techniques of stress relief and management. 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.  

Social anxiety is not about being shy or people not wanting to be social. People with social anxiety beats up on themselves before others get a chance to do it.  It is a condition where an excessive amount of fear is generated by the anticipation of rejection.  Either way, it can be harmful to the spirit. In this episode, a quick look at the book How to Be Your Self by Ellen Hendriksen, Ph.D. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  If you need information about Social Anxiety Disorder, the Anxiety and Depression Association of America has a free PDF on the condition and suggestions on treatment options. The Insight Timer app has a course by Dr. Hendriksen called Rising Above Social Anxiety.  The Yale Medicine website has an explainer page on Social Anxiety. Bookshop.org is a way to support independent bookstores. You purchase the book online via the website and an independent store will benefit from the purchase.  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.  

Yeah, it is a real thing and we are existing in it. From the looks of things most of us are struggling and that is never a good thing. An infodemic is a smash up between too much information and a pandemic. I didn't invent this term. Goes back to 2001-2003ish.   There is a pandemic of bad, worse and toxic levels of disinformation. People are getting sick or at risk of ingesting poor quality information sources.    I'm not being hyperbolic here. I stopped monitoring local and national news. All of it and cut back on social media too. And I actually turn off my phone at night.    In my limited defense, I did not want constant notifications of dubious statements and horrifying facts. I've mention this in the podcast. It is ok to take a break from the firehouse of news.   But there is a cost.  One morning, I woke up, turned on the phone and found out about not one but two wildfires.   We need safe and viable ways to monitor the news without crushing our spirts to dust. I have an idea or two.  This are just my ideas. We can build something better than what we have.    Doomscrolling will not get us there. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.   Resources Mentioned:  I strongly recommend a safe browser to visit websites. I'm thinking stuff like Duck Duck Go, Vivaldi or using an app that blocks tracking cookies.     Possibly set up a limited use account for your on-line and researching needs. APNews.com, this is a non-profit news organization. It reports the news but does not interpret the story. They don't make the news palatable. They tell you what the news story is and the known facts at the time. AP Fact Check, looks at stories that might be questionable true or false.   Reuters News is a business to business commercial news company. Similar philosophy to the AP, gives the story but generally does not embellish. Reuters news also has a fact check page to evaluate social media and visual images to provide verification on who created it and is it the truth. FactCheck.org is a project of The Annenberg Public Policy Center. Also includes SciCheck for science claims.   The Poyter Institute has Politifact which has fact checking in English and Spanish. 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.

In this episode, a brief explanation of cognitive behavioral therapy and then an overview of the mental health apps that claim to provide treatment or support resources. There are a lot of companies that are trying to convince insurance companies, private businesses and consumers that their app is the one to help treat mental health issues.  Just one problem. There is only (at this time in January 2025) that the U.S. Food and Drug Administration allows the smartphone Rejoyn app to be recognized as a treatment for depression.   And you need a prescription for it.   Everything else in the mental health market place needs to be seriously evaluated by consumers to see if what is offered is acceptable to you and supports your treatment goals..   This is an overview of some of the things you should know if you decide to use an app. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Psychology Today post on AI Chatbots for Mental Health: Opportunities and Limitations   The Conversation page on Your AI therapist is not your therapist: The dangers of relying on AI mental health chatbots   NPR Report on Rejoyn 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.  

The medical term for this is called bruxism. It is when a person grinds, gnash or clench your teeth and jaw bone. We are going to have a lot more people doing this in the year to come.    This is a pebble in the road on the condition and resources you can use to help you make decision about your health. 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 Johns Hopkins Medicine site has an explainer about Bruxism that talks about who is at risk, the causes and treatment options.    American Academy of Sleep Medicine (AASM) has a page on Understanding the relationship between bruxism and stress.    Open Path Psychotherapy Collective helps folks locate therapists that agree to a sliding fee payments for services. You can filter for those things that you would want in a therapist. 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.  

Agoraphobia is the fear of being away from a safe place. People with agoraphobia have trouble being in certain types of public places. They also have problems with enclosed areas that don't seem to have an escape path. There are people that do just fine traveling only to a home, the store, work and maybe the church. Anything more than that causes them distress.    There are people that cannot ride a bus or the subway. It is the fear of being trapped without an escape. Then you have people that cannot leave their homes or they can only do so with someone accompany them.    In this episode a quick look at the condition, some of the symptoms and resources to get you started on your recovery journey. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  National Library of Health MedlinePlus page on Agoraphobia   National Institute of Mental Health booklet on Panic Disorders HelpGuide.org page on Agoraphobia, this will be a long and detailed account of the condition. Psychology Today has a directory of mental health providers. You can search by city or zip code.   ADAA.org has an online Peer to Peer support portal. It is a meeting place for people with a variety of anxiety conditions, including people that have agoraphobia. You do have to join the group and abide by the group guidelines.     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.

We have to be a lot more careful about the apps we put on our phones and tablets. In the entrepreneurial app space, there are a lot of apps that claim to be mental health or wellness apps. Many now have AI slapped on their covers.  At this time, AI is a collection of words, stolen data and snatched public domain text to make it seem like it can answer a question.   It can't. The response you get is a gussied up form of pattern matching. There is no intelligence or thinking from the app. That doesn't mean that the contraption can or can't help you.   It does mean that you need to be aware of your needs. You should start to have a baseline of what a mental health the app can do for you.     There are going to be a lot more apps being released in 2025. We need to build an understanding of what is and is not acceptable in a so-called mental health or wellness app.   In case you are new here, I do not accept advertising, affiliate links or other forms of compensation. This is my subjective opinion of what I perceived from the experience.   In this episode a quick look at the Zenora app. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Per the website, the Zenora app provides mental health wellness support via a a mood and emotion tracker, a journal function and cognitive behavioral health information. The Knock Off Therapy Blog has a free PDF/paper based tracker and the information on how to use it to track your what is going on with you. Please be aware that you have to subscribe to AJ's newsletter to get the tracker. But you could also read the post to see if it is a good match for you.   The Rootd for Panic Attacks and Anxiety app has many of the same things that Zenora has but there is a specific focus on anxiety and panic attacks. There are short and long term lessons, breathing practices, nature sound and other items. This is a subscription service.   Unstuck CBT Therapy Journal has tracking features, a thought journal, examples of thinking traps and other doo-dads that you can use to track your feelings and thinking patterns. Disclaimer:  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.

Once upon a time I had this guy call me on Thanksgiving day to sell his carpet cleaning service. He probably thought is was a good idea, everybody would be home. Probably had that 100 calls mentality.  I was not joyful or merry when I got that call. I did not curse him out. I reminded him that it was Thanksgiving day. The call ended shortly after that statement.   For some of us, this is the start of enforced joy and merriment. The imperative to buy, buy and buy some more.    I want for you a different imperative. To take care of yourself as best you can. Watch what you eat and drink. And if you are prone to having alcoholic drinks, make sure you also gulp down plain water for brain hydration.    Or you could, embrace the mocktail life. Just a thought.   Balance your sweets with actual veggies and fruits.  Don't indulge in toxicity from media or other sources. Say "Thank you" if it helps you to get out of the store faster.    Our goal is to get to January 2, 2025. And then we get ready to meet the next challenge.    If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project for LGBTQ+ folks at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Online Vendors U.S.    Certainly can find it via Amazon, Kobo, Abe's for used books and the Barnes and Noble website Online Vendor UK    I found it on the Waterstones Books website.   Online Vendor    Australia Hachette Australian book site.   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.  

EFT Tapping, that takes me back a couple of years. Back when there was limited 240x 120 size video on websites. My symptoms were really bad that that time. I tried to make sense of it. I couldn't. Not with a 56k modem.   I quickly moved on to other possible help sources. About a year ago, I saw a EFT Tapping video. I tried it out. It did work for me if I was on the edge of an attack. Not so much if I have a big hella whopper of one, but that might be just me.    This time, I went looking for answers.   I did find some. Not enough to satisfy folks on the medical evidence-based  side of the fence.    But in-between the hooey and the functional components is a way of feeling better without risk to the body or the wallet.   This technique has been infused with cognitive therapy, meditation and affirmations. Those things do work. It might not work for everyone. But there are folks that have found relief practicing FTF Tapping.   You couldn't get some of those same people go to a meditation class but they are doing a meditative practice and not know it. That is ok.   So here is the thing. Check out the videos. Read the views at Skeptic's Dictionary & Quackwatch. Read a couple of pages from the EFT manual.    You might decide that the technique works for you. Or you decide it is a bunch of junk pseudoscience. Both things can be true.    It is up to you to decide if you want to add it to your anxiety tool kit. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255. Or for LGBTQ folks, The Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Contrary Views of Emotional Freedom Techniques   Skeptic's Dictionary gives a very detailed page about the creators, the practice and the site owners thoughts about the technique. There is also a comments page where folks go deep.   Quackwatch is a website that since 1996 takes a very critical look at claims made regarding questionable health treatments. There is a page on the website that has a few thoughts about EFT. The section on EFT is toward the bottom of the site. Positive Views of Emotional Freedom Techniques: The BBC did a video story about the technique, How Tapping Therapy Can Help Calm Your Mind.   The non-profit Kaiser Permanete page on Emotional Freedom Technique   Gary Craig original site was www.emofree.com now re-directs to Palace of Possibilities.    The EFT International Free Tapping Manual This is a 66-page PDF explaining the concepts of the practice and how to go about it.    Videos:   Nick Ortner Tapping Techniques on YouTube - please be aware that you will see the tapping techniques but the Ortner family does have goods and services for sale.   EFT Tapping for Anxiety   Ten Minute Tapping Meditation for Anxiety, Stress and Worry 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.

It has been a few days and some of us are struggling hard. I want to give just a few ideas on how to deal with Class A, what the heck kind of pain is this?   For this space in time, find a moment to just be. For some of us, disassociation is not a bad thing. I don't recommend it for a day-to-day experience but if it gets you to the store and back, score.   For other, you might have a crying jag or two. It is okay. I understand.    When you are ready, we will start again and work our way to better health. In the meantime, don't be ground down.    Don't give your time and attention it to the assholes. Keep it moving in a positive direction.   Monitor your news flow. I'd suggest you go cold turkey on it, but that is just me.   Stay with the basics, eat, bathe and find your internal safe place.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255.   The Trevor Project at 1-866-488-7386 or text “START” to 741-741. 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.  

Seems like everybody is catching a little hell. We need to do something about that. Chip at that rock. For folks that are going through Postpartum Depression, there are resources that can help you get through the challenges of having this disorder. This is a short episode that list two or three resources, depending on how you count them on contacting assistance. If I find more, I'll add them to the resource lists or create another episode. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Postpartum Support International has a helpline, a provider directory and community to assist folks with the condition.   PSI also has a page for Queer/Trans parents experiencing postpartum depression.     The site has an app that provides access to information, the helplines and the a community that truly understands the problems of folks that experience PPD or miscarriage.   PSI App via the Apple Store   PSI App via the Google Play Store   National Maternal Mental Health Hotline. Call or text 1-833-TLC-MAMA (1-833-852-6262). This is a  24/7, free, confidential hotline is for pregnant women and new moms. Counselors speak both English and Spanish. TTY users can use a preferred relay service or dial 711 and then 1-833-852-6262.   The U.S. Office of Women's Health has a PDF Guide to Identifying Support for Postpartum Depression. 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.

With attacks on mom and non-mothers, it is easy to forget there are dads that might need assistance too. Giving birth can be a challenging experience.  There are anxiety conditions that can occur because of pregnancy. In this very short episode, I have a resource from Postpartum Support International (PSI) that might be helpful to the fellas that are finding themselves on the Anxiety Road. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Postpartum Support International (PSI) has a page specifically for dads needing assistance with anxiety or depression generated by pregnancy or birth of a child.   There is also a telephone helpline in English and Spanish 800-944-4773, or you can text help to the same number. The helpline is operational from 8am to 11pm Eastern time.   I also has an app that can help parents access help and support as well as a community that understands issues related to the condition. You can find it at the Apple or Google Play App Stores.   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. 

There are a lot of books about anxiety, stress and related conditions. There is junk, AI junk, books that don't work for you and the ones that can change your life. The book You Will Get Through This; A Mental Health Tool Kit may or may not work for you.  But you won't know until you first know about it and read a sample chapter. The book is written by two psychologists and a licensed professional counselor.   The style is clear and they get to the point with good suggestions.  If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  You Will Get Through This; A Mental Health Tool Kit—Help for Depression, Anxiety, Grief, and More by Julie Radico, Nicole Helverson, Charity O'Reilly published by The Experiment Publishing.    You can read the table of contents, introduction and a sample chapter that I found on the book page at Kobo.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.  

In this episode, I want to do a dive into what you should know before buying a book on anxiety support or treatment. Depending on how and where you get that book, there could be a certain amount of misrepresentation.    The topics in this episode include Private Label Release/White Label books, personal narratives and self-help/support and workbooks. One of my goals for 2025 is find current books that help specific populations.    The music for this week's show is from Logan at www.musicformakers.com. I mispronounced the name of the website and had to take it out.   Wee bit of housekeeping.    I am a real person. This is a 95% human generated podcast. I do use search engines. Many of them now have embed AI features. I write my own scripts and use an image editor that to my knowledge, doesn't use AI (yet). I use a company called Auphonic that does have AI sound cleaning features.    Long time listeners know I need all the help I can get in regard to sound quality.   I need to say all of that because there is now technology that an AI generated audio show hosted by two non-human AI voices. That podcast can be created and uploaded in about 20ish minutes.    There are humans that subscribe to that service. Mainly for income generation. More podcasts, more access to advertiser money.    For those of you new here, I do not accept ads, affiliate deals or influencer perks. I don't do interviews for free or for profit. Not saying I'll never do it but I haven't in 8 years so yeah, that is a thing.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.   Resources Mentioned:  Descriptive Personal Narrative Resource: Scott Stossel's My Age of Anxiety Self Help, Support & Workbooks:  You Will Get Through This: A Mental Health Tool Kit―Help for Depression, Anxiety, Grief, and More by Julie Radico PsyD, Charity O'Reilly LPC, Nicole Helverson PsyD Combo Personal Narrative & Self-Help/Support:  From Stuck to Unstuck: Break Free from the OCD & Anxiety Loop Using the Triple-A Response® and Take Back Control of Your Life by Matthew Codde LCSW. There is a website with information about the book. There is also a podcast that talks about mental health issues. 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 quick pebble in the road on those in the population that know what a party line is, not to be confused with the groove line and the collective horrors of swallowing Cod Liver Oil. Anxiety does not have an age limit or time out feature. Age doesn't necessarily protect you from having an anxiety condition.    This is just a brief look at some of the things you should consider if you are take a swig to deal with your symptoms.   P.S, really not a good idea.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  The U.S. National Institute on Aging has a facts information page about aging and alcohol.   The (UK) Royal College of Psychiatrists on Alcohol, Mental Health and the Brain   The Centre for Addiction and Mental Health Mental Health in Canada page on Alcohol Use in Older Adults   And from the U.S. Veterans Health Library, Unhealthy Alcohol and Drug Use and Mental Health, this has the breakdown on how much an adult can drink in a day.  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.

This is a quick look at the Healthy Minds Program App and what can do for you to help you chill out. One way to think about mindfulness it is an intentional period of time that you practice of grounding yourself in the moment.    Meditation is a method that you use to help you get to a mindful space.  Some of those tools include breathing, movement, or a specific mental practice to create healthy pathways and move out the muck.   What can it do for you: Meditative practice Audio education on training the brain and understanding the mind. Tracking your wellness level. Helps to reduce anxiety levels. There is no charge to use the app but they would not mind if you made a donation to support the non-profit that created it.   This app is available on Android and iOS devices. Just a reminder, I do not accept advertising or have affiliate links. I seek out the resources and products.    In eight years, I have never done an interview. I don't want to. I'd rather have a conversation.  But not necessarily via the podcast.   This has not stopped PR people from sending me possible interview candidates. I have a special folder where they go into purgatory. I use to email them to tell them that. Doesn't seem to matter to them.    If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Meditation and Mindfulness: What You Need To Know from the National Center for Complementary and Integrative Medicine.  The Healthy Minds Program App in the Apple App store. The Healthy Minds Program App on the Google Play store. 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.    

Those of us that want to find solutions or treat their anxiety have a lot of things to think about. We also need resources and practical things that can help us deal with our symptoms.  You might need a centralized place to keep track of treatment, apps, concepts and skills to improve your health. A toolbox is a container for those items that help you with a project. An anxiety toolbox is a real or metaphorical container for the things you need to help control your symptoms and treat your condition.    In this episode, I want to talk about the idea of what an anxiety toolbox could be. I can't define what your toolbox would look like. But I can tell you, especially when you are at high tide, it could be very helpful. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:    KFF News story about a non-therapist spouse providing mental health session via an on-line service. CCI Fact Sheet on the Viscous Cycle of Anxiety from Western Australia   Mental Health America fact sheet on Coping Toolbox Strategies   The Anxiety Journal: 7 Weeks of Prompts and Exercises to Overcome Anxiety Paperback by Richard S. Gallagher LMFT.  You can find this book at many on-line retailers and it might pop up at places like Walmart or Target. Not an endorsement, just an option for you to check it out.   National Institute of Mental Health brochures on mental health topics.    Anxiety and Depression Association of America has resources, member discussion groups and webinars. They also have a YouTube channel.   Helpguide.org is a non-profit website that talks about a variety of mental health issue. They have a specific section on anxiety disorders and anxiety attacks.   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.  

This is the second part of a look at some of the mental health treatment options in 2024. There have been changes since the creation of the podcast in 2015.   For example, in 2015 there were limited telehealth options, no entrepreneurial mental health apps and service providers. No A.I enhanced apps. And mental health services was primarily provided face to face or in a group setting. There have been changes in technology and access to care.   For my overseas listeners, I'm sorry but this one is going to be U.S. centric. There are cultural, governmental and way too many differences in access to treatment.  Please continue to listen and glean from it what you can.   Before I get to that, it helps if you know the terms, vocabulary and some of the science based options for your anxiety.    One of the resources that is accessible is located at the U.S. National Institute of Mental Health - Booklets and Fact Sheets. Consider this a starting point in your treatment, so that you have a understanding of what is going on and some, but not all of your treatment options.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:    U.S. National Institute of Mental Health - Booklets and Fact Sheets The documents can be viewed on the website or downloaded as a PDF. There are also Spanish language versions.   Mental Health America page on Screening Tools for Anxiety   Cognitive Behavioral Therapy (CBT) focuses on identifying and changing negative thought patterns and behaviors. This therapy is suggested for people that have anxiety, some forms of depression.   In the Anxiety Disorders booklet, there is a section on Cognitive Behavioral Therapy. There is a much longer definition I found at the U.S. National Library of Medicine.   If you prefer your information in an audio format, the National Association of Cognitive-Behavioral Therapists has a self-help section that has recordings about various CBT topics, including dealing with anxiety.  https://www.nacbt.org/cbt-self-help-audio-programs/   Acceptance and Commitment (ACT) therapy the focus is that it routes you into the present tense, along with providing skills to handle problems.   There is a lot of treatment definitions on the Psychology Today website: Acceptance and Commitment Therapy Introduction to Acceptance and Commitment Therapy Equine Assisted Therapy   Dialectical Behavior Therapy (DBT) is for folks that need help in regulating emotions, developing mindfulness skills and help with challenging situations. Harvard Health has a page about DBT.   And Everyday Health has an extensive guide about DBT,   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.  

I'm coming up on the anniversary for the podcast. I started in 2015 because even with the internet at the time, it was hard to find accurate information about having an anxiety or mental health condition.    I also felt that limiting treatment just to medication or therapy didn't necessarily take into consideration the needs of a diverse group of people with the disorder.    There are people that have symptoms and just want them to stop. Those folks need to know you might stop one set of symptoms but if you don't address the problem, they will come back.   I also have folks that will not, cannot and should not take medication. Therapy can help but you might have to do other things, like learn to meditate, breath for symptom control and manage you sugar intake.   Movement is important. Proper amount of sleep is essential. Work/Life balance isn't a dirty concept, it is what our bodies need to function and thrive.   So I'm breaking this up into a series of post. The first one is about Medication in 2024.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Mental Health America Screening Test for Anxiety. This is not a diagnostic test but it could give you indicators that there is a problem that you might need to address. There is also a version of the test in the Spanish language.   If you are new to this, you want to start with authoritative information.   The U.S. National Institute of Mental Health has a page on anxiety disorders and the types of medication generally prescribed for the condition.   The Anxiety and Depression Association of America has a page on medication options.   Helpguide.org also has information, they would prefer you to consider medication as a last resort but they have good information about anxiety disorders and attacks.   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.  

Nutmeg has been around for centuries being used for good and for evil. The evil part comes in when traders who couldn't get their hands on the actual spice would make wooden balls out of anything and sell it .    The TLDR is that you have to be careful with nutmeg. You can have it in small amounts. And I do mean small. A pinch, a dash or maybe just a quarter of a teaspoon.    Anyway flimflam goes way back. And it does move forward.    My email got flooded with news about nutmeg for anxiety symptoms and treatment. The truth is out there but with AI writing blog posts and SEO spamification it is getting harder to know if you reading accurate information.   So in this episode I want to present to you some information you can use if you come across an ad for a website stating this spice is a viable for anxiety symptoms. There is no medical proof that it does but that won't stop a lot of people from trying it. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.  Resources Mentioned:    Mosby's Book on Herbs and Natural Supplements by Linda Skidmore-Roth. Check your local library or if you want to purchase, visit your online book vendor.  There is an e-book version available.   There is a page on Drugs.com about Nutmeg.   Abstract from Encyclopedia of Toxicology (Third Edition) 2014, Pages 630-631   National Capital Poison Control Center Kitchen Surprises and Cautions A 2020 Toxicology Question of the Week Nutmeg, a Potentially Uninvited Holiday Guest? 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.

There are times when you just have to keep putting one foot in front of the other. You will get to a destination. Hopefully the one that you intended to get to.  In this episode I wanted to help make clear the difference between mindfulness and the practice/tool/application of meditation. I have to be honest, it isn't for everybody. There are people that have weaponized the terms. Or feel that it isn't strong enough for what they are going through.    Or they don't have time to sit and breathe. They have real life problems and asking them to take an hour to take care of themselves it a bit much.   I understand.    I would submit that you have to be ready to do this. I think there can be great benefits in reducing symptoms. I do think it should be in your anxiety tool kit.   But only if you are ready to take it on.  If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Image Comics page on the trade paperback on A Haunted Girl, you can get a sense of the graphic novel and if you want to dip your toes into both horror and depression.  The American Foundation for Suicide Prevention has an interview with the creators of the book and how it relates to the organization.    From Mindful.org a 25-page Guide to Mindfulness pdf with suggestions on how to get started.    App   Insight Timer contains a lot of different meditation content from a variety of creators. It also has sleep modules and breathing practices. It is available on Android and iOS.   Audio/Podcast   Steven Webb's Inner Peace Meditations podcast with episodes specific to anxiety relief.    Books   Detox Your Thoughts by Andrea Bonior, PhD on how you can handle mind chatter and stay in the present moment.    ADAA self help book on Anxiety and Depression Association of America Patient Guide to Mood and Anxiety Disorders    Video   There are multiple mediations on YouTube. I'm focusing on those that specific have anxiety or related conditions as their focus.   Dr. Andrew Huberman talking about Physiological Sigh type of breathing. This is a segment of a video from the Tim Ferris podcast.    Then from Stanford University, there is Cyclic sighing where in 90 seconds you can get a bit of relief. This video discusses the reasons and the technique at 1:21 minutes into the video.    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.

This is a quick pebble in the road about the differences between a panic attack and a panic disorder. I got distracted by an ad for psycho-neutrients but I got there eventually. Just a bit of housekeeping. I will be making short recordings for the month of June. I have things to attend to and time is going to be a challenge. Might do more recording on my phones to keep up with the doings and the responsibilities.   Well, today I had to do a recoding on my phone. My audio is jacked up again after updating my system.   Happens every three or four months. Don't know why.  Pixel 6 to the rescue.   Panic disorder is when you have panic attacks on a regular basis or you have the fear of having them again.    So what can you do about it?    First you need to rule out any physical health problems. You need to see a doctor and get examined to rule out other physical conditions.    Second, you need to get educated about it to understand what is happening. You have many options on treatment. .    The U.S. National Institute of Mental Health has a downloadable brochure about Panic Disorder, When Fear Overwhelms.    There is also good information at the non-profit organization, Helpguid.org   Traditional treatment can include medication or therapy.    You also should consider breathing exercises, relaxation and meditation, nutrition support, and movement. If you need support contact the National Suicide Prevention Lifeline at 988 or 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 a page on Panic Disorder: When Fear Overwhelms. Helpguide.org is a non-profit organization that has a lot of information about mental health issues. They have a lot of information about panic attacks and panic disorders. 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.

There is a lot of turbulence in the mental health space. All kinds of mischief is going on and a portion of Americans who are trying to go back to 1862.   It is crazy but I don't think that is a strong enough word for it.  In this episode, I have a very simplistic definition of what is an AI Language Model and what is a scripted AI chatbot and a wee bit on what is or could be a generative A.I. chatbot or treatment option.   We need to understand what is happening in the entrepreneurial mental health market place.   There is a collision of problems; Not enough mental health providers. Financial access to mental health care. Geographical and transportation access to mental health care. and a whole bunch more.... There are serious, thoughtful ethically motivated research into using new technologies to provide access to anxiety and other types of mental health treatment.    And then there is the bum rush of companies and private investors wanting to slap something up against a wall and hopes it sticks around long enough to make a profit.   Ooh, almost forgot - opportunistic low life vermin as well.   Case in point.   I recently got an email that told me that mental health is the next hot niche. And that for x amount of money, I could have oodles of videos explaining about, mental health and wellness topics.   My best and unsupported guess is that somebody somewhere has created a bunch of A.I. videos with A.I. voices that scraped content from multiple places and then have an AI video generator to create into various social media video formats.   This type of income enhancement is nothing new. And the offer of private label content is a old as the printing press. Rich guy want to show he is impressive. Hires ghost writer to enhance his reputation.    We are being flooded with crappy content for profit.   My fellow travelers on the road, it is rough but our power and defense is being informed.    Let's get to it. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Rose Cartwright's question everything she had been told about mental illness. This article appears in The Guardian.    Common Craft video on Large Language Models on YouTube - This video does not have narration. It is a readable video.    IBM definition of What is a Chatbot?   MedPage Today article on The Dark Side of AI in Mental Health High demand for AI training data may increase unethical practices in collecting patient data, by Michael DePeau-Wilson.   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.

This is a pebble in the road about the ADAA On-line Support Group.    Sometimes you need to connect to an actual human being. Or a group of people that share your problem or have similar questions.    Lots of things happening and I'm trying to adjust to them. In future episodes, probably starting with this one, there will be a transcript available. It will be 90% accurate. If your podcast player supports transcripts, it should be visible.   Meaning, that most of what I mention in the episode is present but after I do a bit of editing, tweaking and finding out that I made a big honking mistake it might be a little different.   It is the right thing to do but I have to find a way to consistently do it. And then go back and do it for the older episodes as well.    It is humbling. So many typos and lapses of thought.    Yikes.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Anxiety and Depression Association of America (ADAA) has a support community using the HealthUnlocked service. You must first sign into the group.    Please create a second email or alias email. In my opinion, using Google or Facebook logins can lead to cookies and tracking. This could expose you to multiple ads and undesired communication. 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.

In this episode a look at breathing necklaces, which are supposed to help you control your breathing. These things irk me. It isn't that they don't have a purpose. But you don't need them.   It is ok to want one or have it around your neck as a touchpoint or you really do understand how to use them. That is what I wanted to communicate in the recording.   I had to cut a lot of stuff out of the episode. I was going on and on about anxiety gizmo advertorials in traditional and on-line magazines.     Somebody told them about affiliate links and the blurring of editorial and advertising content.  Some of them did not get the memo on the correct way to do this.   A lot of blurring and smudging going on. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  National Health Service has a page on breathing exercises for stress.   From Harvard Health Publishing, Relaxation techniques: Breath control helps quell errant stress response.   From Mindful Magazine and their website, an audio recording of a 12-minute 4--7-8 breathing practice.    Every Mind Matters - NHS 2 minute-ish Breathing Practice   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.

For some of us, imposter syndrome is an anxiety generator.  It goes to the heart of feeling worthy, being competent or having the right to be in a particular space.   Doing this episode made me feel like an imposter. I can hear slurred words, tangents and howlers of editing.    But here is the thing.  I don't allow it to keep me from trying and doing. Sure, I could not do the show. Or hire and editor. Or let a freaking non-human try to emulate my speech patterns.    I need to do this in order to get better. And it might take another eight years for that to happen. I have the time.    If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  There is a short TED-X explainer video called What is imposter syndrome and how can you combat it?   National Public Radio has a 2021 Life Kit piece on 5 Steps to Shake Imposter Syndrome.   Helpguide.org article on Imposter Syndrome, causes, types and coping tips.   A Guide to Impostor Syndrome—and Overcoming It from McLean Hospital Essentials page   Kim Menninger has a podcast called The Impostor Syndrome Files. You can find it on Apple podcast or almost any other podcast directory.   Presence: Bringing Your Boldest Self to Your Biggest Challenges by Amy Cuddy or any book vendor. 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.

There is a spectrum of decisions between I can and I can't. Part of our healing journey is to understand the concept of acceptance.    A video popped up called "A Panic Attack Ended My Winter Backpacking Trip" from the Miranda Goes Outside!! YouTube channel.    I absolutely wanted to view that video. Spent a chunk of it nodding in agreement. Not to mention that I learned a little bit about not sleeping under a tree if there is snow.   I felt validated in that there is actual video proof of the experience in real life. Sometimes you can move past it. Sometimes you can't.   So I wanted to address that aspect of that experience with a few resources to help folks understand some of the concepts about acceptance and self-care.    I'm not going camping anytime soon. I need plumbing and an assurance of no bear contact.    I like bears.   I respect bears. Don't need to see one in the wild.     If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  On the Positive Psychology website there is a explainer on What is Self-Acceptance? Please be aware that the site is designed for behavioral health folks, but it is easy for most people to read. There is a lot of text on the page, I'd read it a section at a time. Psychology Today 2018 blog post on how to practice acceptance    If you lean toward a stoic point of view, there is The Philosophy of Everything blog page on the philosophy of acceptance.   The Mindful Path to Self-Compassion, by Christopher Germer, PhD. The publisher is The Guilford Press and you can find the book at almost any off and on-line book vendor. The link is to the vendor's publisher's web site.   Dr. Germer has his own website where he has a page on meditations on self-compassion. You can download the mp3 file to your device or listen to it on the website.   Mindful.org page on self-compassion and writing a love letter to yourself.     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.  

Treatment options are evolving and this one is a pip. An expensive one, but it might be just what is needed in the middle of  a cold dark night of the soul.   Xaia aka eXtended reality Artificially Intelligent Ally is designed to work with the Apple Vision Pro.VR device.   You can talk with it. Share your concerns and get feedback about your issues. That is the topic for a quick look at the mental health support VR app. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Marques Brownlee review of the Apple Vision Pro and his take about some of the pros and cons about this product. He brings up really good points.    Xaia from VRx Health. You can read about the device and learn about the creators and the FAQ.   Wired article about Apple and digital privacy concerns.    And from the Mozilla Foundation, are mental health apps better at privacy in 2023?   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.  

In 2024, of the things we have to change is the active cultural block against men seeking mental health treatment. We don't have time for it.    All hands on deck or at least pull the ropes trying to point the ship in the right direction.    This episode is a little different because it is resource focus. Go to Helpguide.org to learn about therapy or to Heads Up Guys to learn about stress. Or use the Mettle app from Bear Grylls.   What I don't want you to do is suffer, grit your teeth and take it. Because that is causing some good people to reconsider their time on the planet.    If the assholes won't go, why should you?   Just saying.   In this episode, a look at a few men's mental health resources. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  U.S. National Institute of Mental Health page on Men and Mental Health and their page on What is Anxiety? Infographic from Mental Health America about Mental Health for Men   The Canadian website called Heads Up Guys have self-guided courses on anxiety, mindfulness and depression topics. It is a project of the University of British Columbia. The site has a lot of information dealing with depression, with roadmaps, stress management tips and more.   The Anxiety and Depression Association has a dedicated page on anxiety that includes statistics, symptoms and links to other pages about treatment options.   Adventure Bear Grylls is the co-founder of a new mental health app for men. It is called Mettle. You can find more information at the app website https://bemettle.com/   Australian Beyond Blue gateway page about men and mental health topics.   UK Mental Health Foundation page on Why Men Don't Talk About Mental Health   ARP Episode 161 Finding a Therapist, contains a list of therapists directories.    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.

There are a lot of decisions that you have to make when you are seeking treatment. Hopefully you find a good doctor or a mental health professional to guide you though the process. Those are aspirational goals by the way. You might run into a doc that just wants to give you medication and then report back in four weeks.    Or you can't find or afford a provider in your area. I would suggest that you take some time and work on a decision guide as to what you want and don't want concerning your treatment.    This can mean getting a physical and diagnostic test to rule out another cause for your symptoms.   Or reviewing therapists to figure out the behavioral treatment options. Do you want short term or an extended treatment process? In person or virtual care?   A decision guide can help you plan out what you want and need to navigate the process. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resource Mentioned:  The Ottawa Personal Decision Guide can help you organize your thoughts about a decision you need to make about your treatment options. 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.  

In January, you often hear about the aspirational pledges. No shopping. No drinking alcohol.  Go vegan or as close to it as you can get. My year round goal is to get folks at a basic level to take time to breath. Slow it down. Chill as in being quiet. Not as in ice baths.    Me in a former incarnation; "Nuts to you, I breath all of the time. I still have symptoms." Future me: "Yeah, you dope. You also drink six cans of Coke or Dr. Pepper a day. Your diet is atrocious (but very tasty) and your rocking at best five hours of sleep a night.   Fortunately, former me studied at the school of hard knocks that the body need clean fuel, time to regenerate and making time on the daily to slow it down and practice breathing. And yes, give up the carbonation with the caffeine chaser. So in this episode, if you happen to have a fidget spinner or fidget ring then dig it out and try this breathing practice. If you don't have one, no worries you can do it with a pebble, pen or pencil or small palm sized object. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  SAMSHA Disaster Distress Hotline is 1–800–985–5990 for voice or text calls. You can also access the Incidents of Mass Violence page to learn more about it, the symptoms and other resources.  Mindful.org has a beginners guide to understanding and using meditation. For some people, meditation is a vital part of the treatment process. Please understand there are multiple ways to meditate. There is a text and audio version on the site.   Hands on Meditation YouTube channel with a beginners practice cycle.    If you are truly pressed for time, there is Dr. All Mattu 40 seconds of a breathing practice.   There is a short 2:30-ish beginners practice from Hand's On Meditation.    Cleveland Clinic page on How to do the 4-7-8 Breathing exercise. It goes into more detail on the why it works and some variations to improve the effects of the practice.    National Institute of Mental Health PDF on I'm So Stressed Out Fact Sheet.  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.    

With all of the book banning in the United States, a person could make a case that some sections of the country has ideophobia or the fear of ideas.  Might also be bibliophobia. In this episode, a quick look at the definition of Ideophobia. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:    Mind.org.uk Causes of Phobias self-help guide.   https://www.mind.org.uk/information-support/types-of-mental-health-problems/phobias/causes-of-phobias/    Mental Health America has an information page about phobias, the types of phobias and the treatment option of cognitive behavioral therapy.   From the UK National Health Service, a self-help guide to phobias, what they are and what you can do about them.  ADAA has on-line communities where you can communicate with other people that have your experience share their stories, experiences and there are mental health professionals that post helpful resources.   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.  

If you have type 1 or type 2 diabetes and anxiety or depression, you have to deal with both conditions at the same time. It is a challenge but not impossible. There are resources and options to help you deal with treatment.    This is just a quick mention of some of those resources that could be of assistance to you or someone you know.  If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  American Diabetes Association Behavioral Health Toolkits for folks with Diabetes who might be experiencing anxiety.   American Diabetes Association Mental Health Directory   U.S. Centers for Disease Control page on 10 Tips for Coping with Diabetes Distress and Diabetes and Mental Health  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.  

In this episode, a look at adult people that grew up in an addictive or dysfunctional family. Because if you did, there is a good chance you might have an anxiety condition or a related mental health problem.   How do you get to be an adult child of a dysfunctional family. There are many pathways.    Many are raised in an abusive or addictive family. Others are raised in a generational trauma system.    Some people are raised by adults who do not have a clue about how to be a parent because they were never taught or exposed to a healthy, stable or loving environment.   It isn't about poverty or wealth. Education is not a guarantee of being a good parent. Nor religion or faith. Or the lack of it.    It helps, but if you have taking a glance at the news, a Utah woman with a social media following pled guilty to committed serious crimes against two of her children.   In 2034 they will become members of Adult Children of Dysfunctional Families. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Maria Shriver's Sunday Paper conversation with Dr. Uma Naidoo about her new book on the gut, brain food connection and nutritional psychiatry On that page you can find a link to the book at Bookshop.org or by visiting the doctor's website. U.S. Center for Disease Control page about Adverse Childhood Experiences (ACEs) with definitions and additional resources.    Hazelden Betty Ford Foundation post on Adult Children of Alcoholics information page.   Adult Children of Dysfunctional Families World Service where you can get more information about how it works, resources and virtual and real world meeting community fellowship experiences.   Therapy Dave has a article about ACDFs and an information sheet that list some of the core beliefs dysfunctional behavior that can happen in adulthood.   Kati Morton is a licensed therapist that has a YouTube channel. She has an episode about 10 Effects of Growing Up with an Alcoholic or Addict Parent     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.

I did an episode about ACEs a long time ago. It was okay but I know a bit more now.    At the time I said something to the effect, "Childhood isn't easy even in the best of families, but what if your family of origin contributed to your current condition? I'm not saying that it has, but what if it did?"   That part was ok but listening to it now I did not fully define it or give examples.    When you know better, you do better. This is probably a three part series about childhood events that might have contributed to an anxiety condition.    If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  The U.S. Center for Disease Control (CDC) has Fast Facts: Preventing Adverse Childhood Experiences   ACEs Awareness is a California project to screen children for indicators of ACE events. There is a Healthy Way to Manage Stress pdf handout that offers suggestions on how to manage stress, such as be kind to yourself, set goals and start small.    Therapist Erik Bohlin handout list of Symptoms from Dysfunctional Families.   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.  

So in this episode I wanted to put a bit more context as to why sucking sour candy could work to stop panic attacks. Or not. Or not for the long term.   Here is how it started. I have news feeds for anxiety. This story popped up.   Delish is a food recipe and kitchen gadget website. I've seen videos on YouTube. I was confused when I saw the story about sour candy and panic attacks.   It didn't match their usual beat. Sometime that can lead to good stuff. Like a fishing website that reviews a movie about Vets, fishing and PTSD.    It isn't an instant reject for me unless it is one of those way past NC-17 websites, but my radar is on high alert.    Publisher these days they need to draw people to the website. Delish saw a fit with there mission. They did have a series called Suck It Up. They would ask celebrities questions and if they refused to answer they would have to eat an increasing strong sour candy.    So this was in the Delish wheelhouse. Kinda. They got the story from Tik Tok.   USA Today did a story with more info from mental health professionals. That is how Delish found out about it.   As far as our neck of the woods is concern, this could be thought of as a form of grounding or interrupting the signals that generated the panic attack.    There are a lot of them. It is not treatment.   Nope. Not at all.    But it might give you time to breath, get out of the room or recalibrate.   So in this episode I wanted to put a bit more context as to why it could work and how there are limits to how effective it can be.      If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:    Anxiety and Stress Disorders and a guide on Stress Management from Harvard Health Publications.    Tips to Manage Your Stress and Anxiety from ADAA.org The company that produces Warheads is called Impact Confections. You can get an idea of some of their candy products. This is not an endorsement, there are other companies that have sour and extreme sour candies and drinks. 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.

I don't know if I'll ever go on a cruise ship. The only part that really interest me is tasting a wide variety of food in a short amount of time. Plus my anxiety about riding on a human petri dish would get the best of me and cause all kinds of embarrassment. Not to mention that there are hundreds of people around and having to move as a pack once you arrive for an excursion.   Gives me the shivers. Anyway, there is a recent news story about a person kicked off a ship because of CBD Gummies.   Those of an anxious nature need to know that you cannot travel on cruse ships that have a U.S. port with any form of marijuana or medicinal products derived from that substance. Under U.S. federal law, it is still illegal. And federal law supersede your local state law.    You can be fined. You can be arrested. Or worse, lose all that money you paid to cruise in the first place.   And that is just in a U.S. port. Don't even think about doing it oversees.  In this episode a heads up about not bring cannabis products on the ship.  If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:    Carnival Cruise Lines Tobacco and Smoking Policy $500 fine per incidence and the possibility of being kicked off the ship. Norwegian Cruise Line Guest Conduct Policy Illegal drugs or substances will be confiscated and appropriate action taken, which may include removal from the ship and involvement of appropriate authorities.    Royal Caribbean has a Guest Health Safety and Conduct Policy in multiple languages. Way down at the bottom is the prohibited items section. Marijuana, even in its medicinal form or for medicinal purposes, shall be prohibited.    Virgin Voyages Prohibited Items List.    Prior episodes: ARP 297 What is Hemp Oil and CBD Oil? ARP 298 Uses of Hemp Seed Oil and CBD Oil ARP 299 Buying CBD Oil via Retail Markets 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.

You made it over the first hurdle. You know you have a problem.  You might have even gone to the doctor or your health provider to obtain help. They might have set you up with pills or talk therapy.   And that is a far as you got. You take the meds but you are still drinking.   Or eating high sugar or caffeinated beverages.   Babe, you gotta make some changes. Ones that you do not want to make but you have to do it.   The resource this week is a movie that covers a lot of anxiety topics. It is a primer on how not to handle your symptoms.   Sometimes a fictional movie about a real man can be very informative.  And can help you stay out of the hospital.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  1979 All that Jazz movie trailer - if you don't like musicals or you don't have two hours to invest in the movie. It is a good movie but for some people, the just don't have the time. 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.  

There is a term called visceral anxiety. According to various sources, it isn't a medical term but more of a description of feeling anxiety in the lower center of your body. We are talking about the gastrointestinal track.  For some with anxiety it is a persistent problem of pain in the stomach, being gassy or bloated. Or feeling queasy each and every day. (Pregnant people excepted).   Now life happens, you get sick and have those symptoms. Or something you've eaten truly does not agree with your body.   That isn't necessarily anxiety related.   However, if you have constant problems in your gut area AND you have been reviewed by a medical doctor to rule out other health problems then it could be anxiety.    It could be anxiety. And no amount of Maalox or Pepto Bismol is going to fix it. In this episode, a brief look at gut symptoms and symptom tracking to monitor what is ginning you up.    If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  ADAA.org page on How to Calm an Anxious Stomach: The Brain-Gut Connection   MySymptoms app that can track a wide variety of symptoms. This app was originally created for people that have Irritable Bowl Syndrome but has features that can apply to some anxiety conditions. Bearable app to help you track your symptoms. 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.  

Worry is powerful, it can dishearten you and have you see nothing but shades of gray. There are techniques that even anxious people can use to reduce the amount of worry and get on with the business of the day.    I've been around a few spins around the sun. There have been very few times when things haven't been crazy on this planet. Especially with humans having access to weapons.   Gasses me up just to think about it. The only people and industries happy about current events are profiteers and weapon makers.    Which is why you have to be careful about making global statements. Even in the bleakest of times, somebody on Earth is happy.   Many of us with anxiety conditions have excessive amounts of worry.  In this episode, a very basic look at some of the tools we can use to help us take it down a bit so that we can function and get on with the day.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Paradise Paradox Movie Trailer and the Home page of the movie website.   From the UK NHS,  a video from Every Mind Matters on how to process worry. Good suggestions and techniques like the worry tree example.   From Helpguide.org How to Stop Worrying and End Anxious Thoughts with more techniques you can use.   Mayo Health Clinic Symptoms page on 11 Tips for Coping with an Anxiety Disorder because we need to actively deal with it.    From Adams Media, The No Worries Workbook, 124 Lists, Activities, and Prompts to Get Out of Your Head—and On with Your Life! By Molly Burford. Adams Media is a imprint of Simon and Schuster.   Possible Alternative to What Was Once Known as Twitter   Mastodon and Spoutible   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.

You can be a smoker that has anxiety or a person with an anxiety condition who smokes. Either way it is a bad deal that can not only make your symptoms worse but cause long term harm to your body. In this short pebble in the road episode, some resources to help educate yourself about the problem but some viable resources you can check out to separate yourself from the cigarette or the vape. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  U.S. National Institute of Drug Abuse page on Cigarettes and Other Tobacco products.    Smokefree.gov helps folks kick the tobacco and vape habit by providing information and resources, including a page about stress and smoking.   The American Lung Association has a number of options about quitting smoking. There are groups, online version and self-directed guides.   For California residents only, there is kickitca.org, this is a state of California website that can help users transition from smoking and vaping.  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.

I try to keep episodes short and to the point. But sometimes I need to talk about conceptual things that at first, doesn't seem to have anything to do with anxiety treatment options.  But it does.   I need to talk about beans or knowledge. Or the do before the why. Which I like better but it isn't grammatical. I take comfort that I'm pissing off an A.I. generator.   I know that many people that listen to the podcast like the give it to me straight and let me be on my way aspect of the show.    That is not going to be this episode. I have to talk about non-anxiety things to show the anxiety examples. Might take me a while.  There are anxiety specific resources in the episode.   But I gotta talk about beans first.    So yeah, if you want a short one, wait until next week or dive into the archive.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  Supplement Resources:   U.S. National Institute of Health (NIH) consumer page about magnesium and on Vitamin D. There is also a newsletter from NIH called Digging Into Vitamin D.    And the Office of Dietary Supplements FAQ page explains what they are, do you need them and the pro and cons of them.   The Harvard T.H. Chan School of Public Health has a post about magnesium and Vitamin D and why they work well together.  Tyler Westley Tik Tok video about taking a friend's suggestion concerning magnesium. .  Dry Beans and Lectin Information:   Harvard T.H. Chan School of Public Health page on Anti-Nutrients. There is also a link to the problems with Lectins.   Samarian Health Services page on Are Lectins in Plant-based Foods Your Friend or Foe? 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.

The American Psychiatry Association defines depression as loss of interest of activities once enjoyed, and that the symptoms must last longer than two weeks before an official diagnosis.   There isn't just one kind of depression and they don't all generate from the same source.    For people that have not experience depression, it is really hard for them to understand. Or they try to related to something that has no relationship to the actual condition.    You can tell they don't know about when they offer responses like, “you just have to get out of yourself.    So this episode is a two-fer. It is for people that have an anxiety condition that may or may not have a side order of depression. You'll need info on what is is and some of the treatment options.   And, if you need a friend or loved one who doesn't connect with what you are experiencing, there are games and simulations that can help them get a glimmer of understanding.   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:    There is a story from New Hampshire Public Radio about a meeting at Dartmouth University with the current and prior Surgeon Generals meeting to talk about the need for ‘stronger communities' to address mental health crisis.    The Verge article about Google shutting down the podcasting app. Option 1 is to move over to the YouTube Music App. Option 2 is to find another podcasting application.   The American Psychiatric Association has information about depression, the various types and some of the treatment options. There is also a short explainer video to help those that take in information visually.   Helpguide.org post on Depression Symptoms and Warning Signs.   Celeste is a game where Madeline journeys up Celeste Mountain with her anxiety. There is an 8-bit version that can be played on the website. The modern version can be found on various playing devices.   Actual Sunlight, a game/narrative about the experience of depression. You also can find it on Google Play, Nintendo, Switch and other gaming platforms   Depression Quest, old school web based HTML journey of depression and discovery.    The Braaains podcast if you want to know more about that tasty organ known as the brain, mental health issues disability representation. The podcast also shows how the topic is reflected in tv, movies and media.    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.

When things go wrong and you need a break, like when none of your audio software will record and you have to use your phone, you need to take a moment.    Or two. Maybe have dinner as well. Some days you have to find ways to roll with it.    A meditative break can help. That is the topic of this episode.   If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.    Resources Mentioned:  Dharma Homies Virtual Meditation Groups   From the website Self-Compassion.org, Changing your critical self talk.    Tea Meditation Resources:   From a Buddhist perspective, How to Drink a Mindful Cup of Tea on the Lion's Roar website. Gabriela Green post on Tea Meditation: Breathe And Purify Your Mind Eye Restfulness Exercises   Central Association for the Blind and Visually Impaired page on five eye exercises that prevent digital strain.   Annie Thoa Eye Palming for Clear Vision and Deep Relaxation YouTube Video 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.  

Many of us hold our tongues or clench our teeth to protect ourselves from saying what you really want to say. Or feel. And for most of us, that works and we go about our day. But if you are clenching and grinding your teeth on a daily basis there is going to be a problem.    Sometimes with your jaw. Or wearing away your teeth. Or having headaches or something worse.   In this episode, a look at what jaw clenching and teeth grinding and some of the things you can do to reduce the symptoms. The medical term is called bruxism.    I do want to mention that I did not make any references to medication. That is because there can be non-anxiety related forms of bruxism. There can be structural problems with the jaw or mouth.   If that is the source of the problem, then that is more of a dental treatment issue. I'm looking at jaw clenching and teeth grinding from a stress and anxiety point of view.    If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  No Time To Panic: How I Curbed My Anxiety and Conquered a Lifetime of Panic Attacks" By Matt Gutman, who is an ABC news national chief correspondent. You can listen to a sample of the book at the publisher web site.   National Public Radio 1A podcast interviewed Matt Gutman and talked about his experiences having panic attacks on the air. It is a 36-minute conversation.  The Journal of the American Dental Association page on Bruxism has a patient PDF that you can download. It explains what it is and what you can do about it. Colgate Bruxism Exercises to Reduce Teeth Grinding. All about BRUXISM  via Dentalk! on YouTube.    Sleep Foundation page about Bruxism. Sleep Foundation is not associated with the non-profit National Sleep Foundation. This company is in the business of selling sleep products. That being said, they do have factual information regarding sleep issues.   Healthline jaw exercise post with gifs to show you how to do it.   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.

I've done a couple of episodes on generalized anxiety disorder, sometimes referred to as GAD. However, there have been changes to some of the medication treatment options.   And there are new options that did not exist in 2016 or 2018 so I thought that I'd catch everyone up on what is going to be current for the foreseeable future.   That is the topic for today's episode. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  How to Tell if Shortness of Breath Is From Anxiety and How to Treat It from Livestrong.com Anxiety and Depression Association of America has a four question screener to help you figure out if you have GAD. The site also has a brochure about what the condition is and some of the treatment options.  The National Institute of Mental Health has a web page and downloadable booklet on Generalized Anxiety Disorder aka GAD. Consumer Version of the Merck Manual pages on General Anxiety Disorder with a short video about GAD.  Prior episode on Psychiatric Nurse Practitioners   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.  

I try to stay off of sites like Kickstarter and Indigogo. Too much temptation and even more disappointment. Back in the day, I use to support the up and coming companies.    But I got tired of waiting sometimes month before the product arrived. I have been burned by companies that found out it was hard to be an innovator.   Few days ago, I got an email that I was about to toss in the trash. Looked like spam. Anyway, I found out that it is an actual company that claims to treat anxiety, sleep problems and helping to focus attention.   Supposedly, this is a device that you place on your neck, apply a gel to help you make contact with the Vagus nerve for a tingling session of calm and relaxation.    It has possibilities for some of us that want more non-drug based symptom options. But there are hitches in the giddy-up.    In this episode, a quick look at the Pulsetto VNS device. If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741. Resources Mentioned:  There is a post on SciTechDaily about reducing the amount of social media consumption called Can 30 Minutes a Day Save Your Mental Health?    Excellent Crash Course explainer video on what the Autonomous, Parasympathetic and Sympathetic system is, what it does and how it relates to stress and anxiety.  Chris Haslam at Wired.com review of the Pulsetto device, really good article. HealthInsider post on Pulsetto Review: Can It Improve the Quality of Your Life?   The official Pulsetto website can provide more information if you are interested in this device.   Trust Pilot Reviews of the device.   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.