We’re living in a strange and frightening time: the coronavirus pandemic. How are we going to get through this? More than ever, we need the skills, ideas, and relationships that help build our resilience. Join Dr. Ann Marie Roepke, Ph.D., clinical psychologist, as she shares insights and practical tools for making it through this together. Note: this podcast is offered for educational and informational purposes only. It is not intended as a healthcare service, nor to provide medical advice, diagnosis, or treatment of any kind; and your participation in this service does not create a doctor/patient relationship.
In Episode 6 we're thinking about our thinking: noticing the ways that our thoughts and beliefs work for us -- or work against us -- when we face challenges. We explore what cognitive therapy is all about, and learn a 4-step process for examining and maybe changing our thought patterns.Resources and references:1. Cognitive therapy research (selected):https://i-cbt.org.ua/wp-content/uploads/2017/11/Dobson-Depression-1989.pdfhttps://www.sciencedirect.com/science/article/abs/pii/S0272735812001602https://link.springer.com/article/10.1007/s10608-018-9920-yhttps://www.sciencedirect.com/science/article/abs/pii/S00057967183005612. Dr. Aaron Beck's institute:https://beckinstitute.org/3. List of cognitive distortions:https://en.wikipedia.org/wiki/Cognitive_distortion4. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapistsNational Suicide Prevention Life Line: 1-800-273-8255National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMISAMHSA Disaster Distress Helpline: 1-800-985-5990NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guideCDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html
Episode 5 continues to explore mindfulness, discusses how mindfulness can help us respond wisely vs. react unhelpfully to challenges, briefly covers neuroplasticity (how the brain rewires itself!), and provides guidance for doing a formal mindfulness practice. (The mindfulness practice begins at about 11:00 minutes.)Resources and references:1. Mindfulness research (selected):https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847https://www.sciencedirect.com/science/article/abs/pii/S02727358150001972. Mindfulness authors to check out:Thich Nhat HanhJon Kabat-Zinn3. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapistsNational Suicide Prevention Life Line: 1-800-273-8255National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMISAMHSA Disaster Distress Helpline: 1-800-985-5990NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guideCDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html
Episode 4 explores mindfulness, discusses how mindfulness is being used in therapy to help people deal with difficulties, covers some of its benefits and risks, and describes some informal mindfulness practices. Resources and references:1. Mindfulness research (selected):https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847https://www.sciencedirect.com/science/article/abs/pii/S02727358150001972. Mindfulness authors to check out:Thich Nhat HanhJon Kabat-Zinn3. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapistsNational Suicide Prevention Life Line: 1-800-273-8255National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMISAMHSA Disaster Distress Helpline: 1-800-985-5990NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guideCDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html
Episode 3 explores how to stay motivated to accomplish goals that matter to us, unpacks the upsides and downsides of positive thinking, and introduces a tool to boost motivation.Resources and references:1. Motivation research (selected):https://onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12271https://www.tandfonline.com/doi/abs/10.1080/01443410.2010.506003https://psycnet.apa.org/record/2012-21506-0012. WOOP tools:www.woopmylife.orgWOOP appbook: Rethinking Positive Thinking3. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapistsNational Suicide Prevention Life Line: 1-800-273-8255National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMISAMHSA Disaster Distress Helpline: 1-800-985-5990NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guideCDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html
Episode 2 explores how we get mired in self-judgment and shame during a crisis, and how to get unstuck through practicing self-compassion. Resources and references:1. Einstein's desk (photo & essay): https://www.life.com/history/the-day-albert-einstein-died-a-photographers-story/2. Self-compassion research:https://www.sciencedirect.com/science/article/abs/pii/S027273581200092Xhttps://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12051https://www.sciencedirect.com/science/article/abs/pii/S0005789417300667https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6494.2008.00537.x3. RAIN practice: https://www.tarabrach.com/wp-content/uploads/pdf/RAIN-of-Self-Compassion2.pdf4. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapistsNational Suicide Prevention Life Line: 1-800-273-8255National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMISAMHSA Disaster Distress Helpline: 1-800-985-5990NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guideCDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html
Episode 1, Using Our Compass in the Storm, is about using our values to cope with our anxieties. Resources and references:1. Values card sort activity: http://www.motivationalinterviewing.org/sites/default/files/valuescardsort_0.pdf2. More information on Acceptance and Commitment Therapy: https://contextualscience.org/acthttps://www.sciencedirect.com/science/article/abs/pii/S0887618514000917https://www.sciencedirect.com/science/article/abs/pii/S0272735813000901https://www.sciencedirect.com/science/article/abs/pii/S0165032715303657 3. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapistsNational Suicide Prevention Life Line: 1-800-273-8255National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMISAMHSA Disaster Distress Helpline: 1-800-985-5990NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guideCDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html
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