Thinking Habits Podcast

Hi all. It's been a few weeks since the last episode, which is not how I wanted it to go. Unfortunately, life gets in the way sometimes. To that end we've been faced with a choice: 1. End it here. 2. Switch to fortnightly/monthly 3. Call this 'Season 1' and build up more content for Season 2 The first option is out, I want this to continue. The decision is being made due to a desire to create quality, interesting content but lacking the physical time to do so. Creating content for the sake of it is not how I want this to go, and it would be more than a little hypocritical to make myself stressed and unwell meeting an arbitrary target while telling people to be kind to themselves! Option 2 is possible, but the next couple of months are insanely busy so I don;t want to commit to something I may end up missing. Option 3 is the best for me, for us. It allows me to review the first 23 episodes, pull out the key topics, stuff I've missed or want to revisit and come back with better stuff. This episode is a semicolon in the story; it marks the end of 6 months of podcasts which we've enjoyed immensely. And I'm beyond grateful for your support. I hope THP will continue to be useful, and as ever I'm always looking for interesting new topics, so please keep in touch. See you in Season 2! #keeptalking Simon

This week we get to talk about music - an episode that we've been toying with since the very beginning. Music has the ability to change my mood in an instant and I can put myself back in a very specific time and place by listening to a song decades later. We chat a bit about why this is, and this expands into a wider discussion on how music is important in formative years and beyond. And I get to talk about [West Kennet Long Barrow](www.landscape-perception.com). Ace. Some interesting links from Mind [Here](https://www.mind.org.uk/information-support/your-stories/why-music-is-great-for-your-mental-health/#.W9W3YpP7TIV) and [Here](https://www.mind.org.uk/information-support/your-stories/music-and-my-mental-health/#.W9W3K5P7TIW) As ever, get in touch via thinkinghabits@gmail.com with comments etc #keeptalking! Simon & Pamela

This week we touch on the subject of Serotonin, Dopamine and (briefly) Oxytoxcin and Endorphins. The continuous plate-spinning the brain does to keep these in equilibrium underpins everything from emotional regulation to gut motility. We talk about how different levels can cause different symptoms and what can be done to maintain a healthy balance. In particular we talk about microdosing* - the use of low doses of psychedelics to reduce symptoms of depression and anxiety, or to increase productivity. Researching this I learned loads, but it's still scary to me. We'll see how the research goes. For more info about it, we'd recommend visiting thethirdwave.co as it's incredibly detailed. ***disclaimer**: Technically it's naughty. We're not your parents but just be careful… you know how we worry.

The laundry's folded, the cutlery drawer is all lined up, the pens are arranged in order of size, then colour. Right, it's time to do the onerous thing I've been putting off.  OK, maybe after I've had a nap. Procrastination is an easy trap to fall into, and in the complex venn diagram of mental wellbeing it features prominently for a variety of reasons. In this episode we discuss our own procrastination triggers, how we work around it and then we veer off a little bit into podcast recommendations because there's nothing like focussing on the job in hand. Enjoy! #keeptalking Simon & Pamela

We have pets - a rabbit and a tortoise. Loads of racing when we're not about I reckon. Today we talk about pets and service animals of all kinds, from guide dogs to peacocks. We talk about the difference between a service animal and a support animal, and how they can both have an incredibly positive effect on mental health and quality of life. I think this is a topic that could spur further discussions, do let us know if you have a service/support animal story you'd like to share! podcast@thinkinghabits.co.uk or @thinkinghabits. #keeptalking Simon & Pamela

This week we're all about breathing in, then out. It's all about mindfulness and yoga. A brief intro into the origins of mindfulness, some insight into popular practices, teachers and applications, plus some different interpretations of mindfulness in action. The Venn diagram between mindfulness and yoga is quite snug, the latter is inextricably linked to the former so we talk about that too. As a bonus, I've included the [5-minute mindfulness exercise](http://www.thinkinghabits.co.uk/wp-content/uploads/2018/09/Breathing-Meditation-THP.mp3) I did for my practitioner course. If you don't find my voice soporific enough give this a go! Also, Links to [John Kabatt-Zinn](https://www.webmd.com/jon-kabat-zinn), [Shamash Alidina](https://www.shamashalidina.com) and the [Yogalife Project](http://www.theyogalifeproject.co.uk/) are here for you to explore. #otherservicesareavailable :) Enjoy, in the present moment! #keeptalking Simon & Pamela

***Content Warning*** - We talk at length about suicidal ideation in this episode. Please listen with care. If you are struggling with low mood or suicidal thoughts please reach out to someone.  * _Samaritans 116123_ * _Papyrus/Hopeline UK 0800 068 4141 / pat@papyrus-uk.org_ This week's episode centres around a very interesting article which details how a computer algorithm can predict the likelihood of a patient attempting suicide in the next week with a high degree (>80%) of accuracy. We talk about how this could be used, how it raises ethical and practical concerns and how we are surrounded by codes and sums which predict almost everything we do. We then have a go at Jeff Bezos for a bit. Rounding off the episode we talk about our fun day yesterday with www.fullstackofpancakes.com for @nationalcodingweek. As part of the day our friend Kelly gave a talk about Impostor Syndrome and somehow we tied it all together in a neat little bow. Loads of links today, here they are:  [Doximity Article](http://news.doximity.com/entries/13919638) [Risk Assessment counterpoint](https://www.scientificamerican.com/article/suicide-risk-assessment-doesnt-work/) [Impostor Syndrome](https://en.wikipedia.org/wiki/Impostor_syndrome) [PHQ-9](https://en.wikipedia.org/wiki/PHQ-9) and [GAD7](https://en.wikipedia.org/wiki/Generalized_Anxiety_Disorder_7) [Full Stack Of Pancakes](http://www.fullstackofpancakes.com) Enjoy! Get in touch with us at podcast@thinkinghabits.co.uk #keeptalking Simon & Pamela

Today's episode is part rant, part diary. News articles are highlighting the devastating effect cuts to services are having on mental health provision in the NHS. This has a far reaching impact and I got on my soapbox about it. On the positive side, Pamela had some interesting updates to her MS treatment which highlight what happens when things work well.  Swings and Roundabouts. Here's the [Guardian Article](https://amp.theguardian.com/society/2018/sep/15/nhs-mental-health-crisis-staff-quit) which made me so angry, and here is the link to the [MS Decisions](https://www.mstrust.org.uk/about-ms/ms-treatments/ms-decisions-aid) page about all the medications available. Have a lovely Sunday folks!  #keeptalking Simon & Pamela

Pamela has the floor on this episode, as she wanted to discuss the thorny subject of social media support groups.  It's a tricky pickle; on the one hand, message boards, forums, FB groups etc can be a valuable and essential medium offering tangible help, advice and guidance. On the other hand, they can be a minefield and a confusing - sometimes troubling environment. We reflect on our own experiences of online support (which may not reflect that of others, of course) and discuss the pros and cons. It's hard not to bulldoze through this topic so we've tried to tackle it in a balanced manner.  We'd love to hear your experience of online support groups - both good and bad. Email podcast@thinkinghabits.co.uk with your thoughts.  Also here's [Marwencol](https://marwencol.com/) - it's great.  #keeptalking Simon & Pamela

I've been hoping to get this chat organised, pretty much since I started the podcast. It was worth the wait!  Dan is the creator and mastermind behind [@tinyepicphotos](https://www.instagram.com/tinyepicphotos/) on Instagram. His use of toy photography under [#withtoysinmind](https://www.instagram.com/explore/tags/withtoysinmind/) has opened up a whole new medium through which people can relate to and discuss mental health issues. With regular topics and themes, Dan creates images which often reflect his own mental health issues, in a manner which is as relatable as it is powerful. HUGE thanks to Dan once again for coming on the podcast, please check out his IG feed and hashtag via the links above, and also the link in his bio for the recent interview he did with [Exclucollective.com](https://exclucollective.com/2018/07/03/withtoysinmind-by-dan-leonard/) Enjoy! #keeptalking Simon

This week's episode started as a chat with our friend Claire about Exercise and Mental health. Claire is a recently qualified personal trainer - we discuss how she came to that decision and the effect that exercise has on mental health in general. It's quite a long podcast but it's worth it, lots of great insights into physical training, Pregnancy, Post-Natal Depression, tiny squash racquets and underwater hockey. Nope, I didn't know that was a thing either!  I love how this episode flows into other connected topics; it highlights how broad the conversation needs to be if we're going to truly bring mental health issues to the fore.  Here are the links to the topics we discussed: [The British Octopush Association](https://www.gbuwh.co.uk) [MummyFit](https://www.mummyfit.co.uk) [RCPsych Advice on MH and Exercise](https://www.rcpsych.ac.uk/mentalhealthinfo/treatments/physicalactivity.aspx) A blog about [MH and sport](https:/www.superprof.us/blog/benefits-of-fitness-training/), particularly the benefits of Fitness training. This is going to be the first of many episodes on the subject; I have one lined up for the next few weeks and it's something that I feel needs some real attention. It's certainly not a one-size-fits-all but that's the beauty of it - there's something for everyone.   Enjoy! As ever, podcast@thinkinghabits.co.uk is the email for questions, comments and suggestions. #keeptalking Simon

Slightly late today as we conveniently slept in, today's episode is about sleep hygiene. I love sleep, and Pam has been basically awake since 2009. We discuss some advice for maintaining good sleep hygiene, whilst deftly skirting around the fact that we ignore most of it most of the time.  We also discuss some recent stories in the news about mental health in sport - while uploading the episode I've found even more, it really does seem like the conversation is getting louder and more widespread which is great. Content warning for OCD, depression, intrusive thoughts and suicidal ideation, please listen with care if you are affected. As promised, here is a link to the [National Sleep Foundation](https://sleepfoundation.org/sleep-topics/sleep-hygiene), and the interviews we talked about:  [Luke Jackson](https://www.bbc.co.uk/sport/boxing/45190150) talking about OCD,  [Everton in the Community](http://www.evertonfc.com/news/2018/08/07/everton-launches-campaign-to-build-mental-health-centre) A great [Bodyscan Meditation](https://www.youtube.com/watch?v=15q-N-_kkrU) by John Kabat-Zinn, who we will discuss soon. Questions, comments and suggestions always welcome, and please send in your stories of exercise and Mental Health! podcast@thinkinghabits.co.uk #keeptalking Simon & Pamela

In this episode we scratch the surface of the rapidly-evolving use of CBD in the treatment of pain, anxiety, depression and other symptoms & conditions. Whilst the science is not yet nailed down, there's certainly some anecdotal evidence to suggest that cannabin…. cabbinid…. cabinib…. CBD has a positive effect for many who choose to take it. There's no in depth research here yet, more of a finger-im-the-air to establish what we do/don't know before diving in. We also look at our first listener questions! Exciting! Thanks again to Nick for your suggestions, which led us down some rabbit holes which we will doubtless revisit in later episodes. Comments, questions, feedback always welcome! #keeptalking Simon & Pamela

This was an absolutely fascinating chat - it chimed with me on a number of different levels and it could have been an hour longer if I'm honest. Carl is a newly qualified counsellor. We talk about the process of his qualification and the journey he took to get there.  Content warning: We do talk about suicidal ideation and self harm in this episode, please bear this in mind when listening.  Thanks as ever for listening, please do get in touch if you have any questions, comments or feedback. Next week will contain our first listener questions!

Recorded on a day when everything melted, the conversation was naturally about how the heat can affect you when you have a Chronic Illness. Coping with extremes of temperature can be trying when you're perfectly well, but when you're low on energy/strength/spoons* it can prove extra difficult. We also discuss pain management options, and delve into the labyrinth that is Pam's medication regime.  Here are the links to [Spoon Theory](https://butyoudontlooksick.com/articles/written-by-christine/the-spoon-theory/), [EDS](https://www.ehlers-danlos.com/what-is-eds/), [TENS](https://en.wikipedia.org/wiki/Transcutaneous_electrical_nerve_stimulation) and the [MS Society](https://www.mssociety.org.uk/care-and-support/resources-and-publications/publications-search/hot-and-cold-temperature-and-ms#) info on coping with the heat.  Stay cool and #keeptalking ! Simon & Pam

Today's chat was one that we've been trying to organise for a little while around shifts and such - I'm so glad we did as it's great. Katie ([@katie_astrophe](http://www.instagram.com/katie_astrophe)) is an RMN who has been living with ADHD since childhood. The discussion covers how this affects everyday life, study and through to employment. This is going to be one of a number of chapters as there's lots more to cover! Many thanks to Katie for spending some time talking in between night shifts, it's very much appreciated. And thanks to Amber the Cat for the input! Also mentioned is Louisa Hammond's incredible MA artwork Mental Health Perspectives which really needs to be seen. Follow [@louisa_hammond](http://www.instagram.com/louisa_hammond) on instagram for more info. #keeptalking Simon

Guilt and shame go together like Sonic and Tails. Like Mario and Luigi. Like Crash Bandicoot and that floaty Aku Aku mask that gave you extra stuff.The point is, they are closely linked and we talk about them both today.  We go through a number of different types of guilt and how these can affect your behaviour and your social interactions. A really interesting chat today, it's a topic I feel confident in talking about as it runs through me like an irritating coal seam.  In this episode we talk about Gaslighting, so please bear that in mind if this is a trigger for you.  Here are a few links which we used in the episode: [Counselling Directory](https://www.counselling-directory.org.uk/counsellor-articles/understanding-guilt-shame) [Psychology Today](https://www.psychologytoday.com/gb/blog/intense-emotions-and-strong-feelings/201104/shame-concealed-contagious-and-dangerous-emotion) [PsychCentral](https://psychcentral.com/blog/understanding-the-cycle-of-guilt/) As always please feel free to comment via email podcast@thinkinghabits.co.uk or via the socials @thinkinghabits #Keeptalking Simon & Pamela

Brought to you through the fog of excruciating lower back pain* and fuelled by analgesics, today's episode is an interesting discussion about how we can Reset in everyday life. Be it a daily action to clear your mind of the stresses of work, or a full-tilt reboot to change careers, a reset can be valuable, frightening and exciting.  Pamela and I discuss examples of where we've employed this either by choice or by circumstance, how this has affected our mental health and where we find ourselves on the cusp of another opportunity to press the big red button.  Lift with your knees, kids!  #keeptalking Simon & Pamela

In a change to the planned episode, today's is a recumbent bedcast, because we can. I always planned to have my wife Pamela as a regular guest on the podcast as there is much we can discuss together in the arena; in particular it's a privilege to have her talk about her experience with MS and mental health. Great fun doing this episode! I think we'll record more joint podcasts in the future, I hope that you find some common ground in this one, even if MS ins't specific to you.  Sound levels peak a bit at the start, apologies for that - they settle down a few minutes in.  Links as mentioned: [The Mighty](http://www.themighty.com)  - in particular articles [here](https://themighty.com/2016/10/prioritizing-mental-health-as-someone-with-multiple-sclerosis/?utm_source=newsletter_chronic_illness&utm_medium=email&utm_campaign=newsletter_chronic_illness_2018-06-27) and [here](https://themighty.com/2018/05/chronic-illness-mental-health-signs/?utm_source=newsletter_chronic_illness&utm_medium=email&utm_campaign=newsletter_chronic_illness_2018-06-27) for starters [MS Society](http://www.mssociety.org.uk) Thanks again and #keeptalking Simon (& Pamela!)

When David messaged me to tell me he had something he wanted to discuss on the podcast, I knew it would be a powerful, emotional episode. I am humbled and proud to be the vehicle for David's message. It will be a difficult listen for some; there are several content warnings (rape, LGBTQIA+ issues, HIV, trauma/PTSD, language) so please listen with care if you are affected by any of this content. Whilst this episode is not themed as previous ones, it epitomises the aim of the podcast - to allow a safe space for conversations to be had when people feel ready to do so. As I mention in the podcast, [David's Website](https://writtenisforgotten.wordpress.com/) is here which carries with it the same content warnings as above. Support sites here: [RSVP](https://rsvporg.co.uk/services/lgbt-advocacy/) [Survivors Manchester](http://www.survivorsmanchester.org.uk/) [Rape Crisis](https://rapecrisis.org.uk/supportformenboys.php) Here are the EP05 [Citations](http://www.thinkinghabits.co.uk/wp-content/uploads/2018/06/EP05-Citations.txt) I reference in the episode also.  Thank you, and #keeptalking Simon

It's almost inevitable nowadays that we will experience work related stress at some point in our careers.  Job insecurity, economic uncertainty. workload, terrible management or unsafe conditions - any or all can have a devastating effect on our mental health. This week I had the pleasure of talking to our friend Anne who was kind enough to share her story of work related stress - one that will be familiar to many.  Enjoy - feel free to comment/feed back, and please find the links to the stats [Here](http://www.hse.gov.uk/statistics/causdis/stress/stress.pdf) and [Here.](https://www.britac.ac.uk/sites/default/files/Stress%20at%20Work.pdf)  Mind have some great [tips and tricks](https://www.mind.org.uk/information-support/tips-for-everyday-living/workplace-mental-health/work-and-stress/#.WyaKpUgvzIU) for remaining healthy at work, have a look! #keeptalking Simon

_Content Warning_: Suicide A two-stop podcast this week, with the intro done stood in a field. This week I reflect on the tragic recent deaths in the public eye, and I take a personal look at an article which made me think about my relationship with medication. No spoilers but it made me really annoyed. I'm still finding my feet with the podcast and this episode comes across as a bit of a stream of consciousness, but it is intended to open debate with the ultimate aim of talking more. Lots of links, take a look on the [website here](thinkinghabits.co.uk) to follow them and draw your own conclusions; as I say in this episode these are my opinions and may not be anyone else's. And I am happy to have my mind changed with further research (y'know, science).  #keeptalking Simon

*Content Warning*: Suicide, Self Harm This one is was cathartic - almost the reason for starting the podcast in the first place I suppose.  Part autobiography, part discussion to set the benchmark in a sense; I can't expect anyone else to feel comfortable speaking to me about their mental health experience if I haven't demonstrated the willingness to do the same. I have no problem speaking openly about these issues but at the same time this is the first time (save a blog post several years ago that nobody read) I've really articulated this stuff. As discussed in the episode here are a number of links if you need to talk: [Live Life to the Full](http://www.llttf.com/) [Mental Health in Manchester](http://www.mhim.org.uk) [Intrusivethoughts.org](https://www.intrusivethoughts.org/) [International OCD Foundation](https://iocdf.org/about-OCD/)

The first episode! I decided to leave a few of the 'Umm's in this time, editing them all out was proving a chore.  Today I had the pleasure of talking to Jonathan Midwood about his mindful social venture Head to Heart Network. A fascinating chat with a lovely chap. Visit H2H on Instagram and Twitter @headtoheartnetwork #keeptalking Simon

Introducing the Thinking Habits podcast! A chat about Mental Health with an emphasis on sharing experience. Ironing out the format over the next few weeks, get in touch with any topics you want to discuss via podcast [at] thinkinghabits.co.uk Keep talking! Simon