Podcasts about Cognitive behavioral therapy

You can't control your feelings, but you can influence them by choosing your next thought and action. In this episode, host Peter Fenger sits down with Anthony Verdino, a Licensed Clinical Social Worker and author of the new book, “CBT Simplified: A Simple Guide to Understanding Cognitive Behavioral Therapy”. Drawing from his extensive background in outpatient hospital settings and private practice, Anthony specializes in using Cognitive Behavioral Therapy to help clients of all ages build mental resilience and emotional stability. Together, Peter and Anthony demystify mental health by breaking down complex concepts into a practical, accessible toolkit. From breaking the cycle of procrastination and mastering assertive communication to reframing negative thoughts, this conversation offers compassionate strategies to help you regain agency, lean into your challenges, and build lasting resilience.   For more information about “CBT Simplified: A Simple Guide to Understanding Cognitive Behavioral Therapy” by Anything Verdino, LCSW, please visit: https://www.amazon.com/dp/B0FHG24D7M For more information about Anthony Verdino, LCSW, please visit: https://www.anthonyverdino.com Connect with Anthony on Linkedin at: https://www.linkedin.com/in/anthony-verdino-lcsw-87a6806b

Many of you may have heard me talk about the impact of brain development on behavior in different life stages (if not, check out my TEDX Talk - link below).  Well, dopamine is in all of us - do you know it is intricately connected with "rewards"?  And CBT is intricately connected to dopamine.Are we seeing a symbiotic relationship?  Check out this episode where we get the dope on dopamine.Be sure to sign up to our email list on the website, and check out the new program structure and pricing options.My TEDX Talk is live!  Beyond Dog Training: The Movement Toward Sentiencehttps://youtu.be/avUugazybwcFind all the episodes on Feedspot, where Dog Training DisrUPted is rated in the top 5 shows in the dog category in Canada:  https://blog.feedspot.com/canadian_dog_podcasts/To become a certified Canine CBT Psychotherapist, and for courses on related topics, please visit the Institute of Canine Psychotherapy. www.instituteofcaninepsychotherapy.comBecome a Certified Canine Behaviorist and Dog TrainerMy Linktree with all my media, presentations, shows, articlesBillie Groom - UPWARD Dogology | Instagram, Facebook | LinktreeHere is the link to the recent article in Psychology Today Mag by Marc Bekoff on Canine CBTDog Training: Perception, Cognition, and Emotions | Psychology TodayBuy My Book! Winner of the 2019 American Best Book Fest Award (pets/narrative/non-fiction)The Art of Urban People With Adopted and Rescued Dogs Methodology: Rescued Dogs: The Misunderstood Breed: Groom, Billie: 9781525547287: Books - Amazon.ca

Click to Text Thoughts on Today's EpisodeDoes your sleep tracker know you better than you know yourself — or is it just stressing you out? If you've ever woken up more anxious about your sleep score than actually rested, this episode is for you. We're cutting through the noise, the supplements, and the sleep-maxing culture to get back to what actually works — a common-sense, no-fuss approach to sleeping better in midlife. Because you're not broken. You're just navigating a body that's changing, and there's a lot you can do about it.In this episode we cover:Why your sleep target might not actually be 8 hours — and what the research really saysMorning light exposure and why it's one of the most powerful (and free) sleep tools availableThe concept of "orthosomnia" — sleep anxiety caused by your wearable data — and when to just take it offHow the narrative in your head affects your sleep (and a simple CBT-I reframe to try tonight)Caffeine's half-life and why that afternoon coffee may still be in your system at midnightAlcohol's impact on REM sleep and a simple habit to reduce the damageBlood sugar balance and how overnight crashes could be waking you up at 3 AMMagnesium — what the research supports, which forms to look for, and how to get more through foodBlue light, screens, and practical ways to protect your melatonin production at nightPre-sleep nutrition: why going to bed hungry is just as disruptive as eating a heavy mealHormone therapy as a legitimate sleep tool — and why it's worth a conversation with your doctorBreathing techniques (4-7-8 and box breathing) for falling back asleep in the middle of the nightThe eye movement trick that works for falling back asleepTemperature regulation and the ideal bedroom temp for quality sleepConsistent sleep and wake schedules — and why weekends matter more than you thinkExercise timing and why a late intense workout might be costing you sleepThe truth about melatonin dosing — why less is almost always moreCBT-I as a first-line clinical recommendation and the free app that can help you implement itSource Links1. Seven hours optimal in midlife Cambridge/Fudan University study, Nature Aging (2022): https://www.cam.ac.uk/research/news/seven-hours-of-sleep-is-optimal-in-middle-and-old-age-say-researchersAASM/Sleep Research Society joint consensus (seven or more hours): https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/2. Morning light / suprachiasmatic nucleus Frontiers in Neural Circuits (2024) — SCN as master circadian pacemaker: https://www.frontiersin.org/journals/neural-circuits/articles/10.3389/fncir.2024.1385908/full3. Magnesium L-threonate for sleep 2024 randomized controlled trial, Sleep Medicine X (ScienceDirect): https://www.sciencedirect.com/science/article/pii/S25901427240001934. Melatonin dosing Sleep Foundation — melatonin dosage guide (reviewed by board-certified sleep physician): https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-takeMelatonin content variability in supplements (the 83–478% finding): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053496/5. CBT-i as first-line treatment American College of Physicians recommendation: https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia6. The Atlantic article "American Insomnia" by Jennifer Senior, The Atlantic, August 2025: https://www.theatlantic.com — search "American Insomnia Jennifer Senior" (may be behind paywall; Apple News+ has audio version)My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Thais Gibson is a counselor, speaker, and leader in the personal development field. She has a Ph.D. and is certified in 13 modalities, including Cognitive Behavioral Therapy, NLP, Somatic Processing, and Trauma Work. Her scientific research, personal experience, and compassionate approach led to her founding the Gibson Integrated Attachment Theory™. Through her academic training and client-based research, Thais has created renowned and inspiring courses for personal development, growth, and relationships. These teachings have been distilled into the in-depth programs, courses, and modules inside of The Personal Development School.  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Send us Fan MailS6 E132 - Can't Sleep? Try This Meditation for Insomnia & Racing ThoughtsCan't sleep? If you're lying awake at night with racing thoughts, sleep anxiety, frustration, or middle-of-the-night wake-ups, this guided meditation for insomnia is designed to help you stop fighting sleep and relate to wakefulness with more calm, mindfulness, and self-compassion.In this episode of Sleep Takeout, clinical psychologist Dr. Daniel Baughn guides you through a gentle Leaves on a Stream meditation adapted specifically for insomnia, nighttime anxiety, and difficulty falling back asleep. Rather than trying to force sleep, empty your mind, or “make yourself relax,” this practice helps you notice sleep-related thoughts, feelings, and body sensations without judgment — and then gently return your attention to the image of leaves floating down a stream.This meditation may be especially helpful if you struggle with:Difficulty falling asleepWaking up in the middle of the nightEarly morning awakeningsRacing thoughts at bedtimeSleep anxietyFear of not sleepingFrustration about being awakeChecking the clockWorrying about tomorrowFeeling tense, restless, or alert in bedInsomnia-related body sensationsOverthinking at nightTrying too hard to sleepThis practice is rooted in mindfulness, self-compassion, anxiety treatment, and principles often used alongside Cognitive Behavioral Therapy for Insomnia, also known as CBT-I. The goal is not to force sleep to happen. The goal is to soften the struggle with wakefulness, notice thoughts and sensations more gently, and give your mind something steady and compassionate to return to. If you are awake at 2 AM, 3 AM, or 4 AM wondering, “Why can't I sleep?” or “How do I calm my racing thoughts at night?” this episode can help you practice a different response: noticing, allowing, and returning. Use this guided sleep meditation when you are lying in bed, during a nighttime awakening, before sleep, or anytime you want to practice letting go of anxious thoughts about sleep.In this episode, you'll practice:Mindfulness for insomniaA Leaves on a Stream meditationLetting go of racing thoughtsNoticing sleep anxiety without judgmentResponding kindly to nighttime wakefulnessBecoming aware of body sensations without fighting themReturning attention gently when the mind wandersReducing the struggle around being awakeThis episode is not about perfect sleep. It is about building a calmer, more compassionate relationship with your mind and body when sleep feels difficult.00:00 Welcome and Setup01:19 Visualize the Stream02:13 Place Thoughts on Leaves03:30 Handle Feelings and Sensations05:52 Let Go of Control07:20 When the Mind Hooks You08:55 Kindness in the Night09:46 Nonjudgmental Awareness11:54 Closing Rest and Return✨ Real rest isn't just about falling asleep, it's about feeling at ease again. I'm Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can't quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.

Dr. Marty Makary out as FDA Commissioner—was he the victim of a BigPharma purge? Are “liquid biopsies” useful for predicting recurrences, as well as guiding therapy, for cancer? Nighttime smartphone by adolescents surges, eroding kids' sleep needs; Persistent itch may require an “all of the above” approach to break its vicious cycle—could topical vitamin B12 provide an answer? Study critiques research methods that fast-tracked new Alzheimer's drugs.

Welcome to The Mental Breakdown and Psychreg Podcast! Today, Dr. Berney and Dr. Marshall discuss Cognitive Behavioral Therapy and how it works for ADHD, depression, and many other mental health conditions. Read the article from ADDitude Magazine here. You can now follow Dr. Marshall on twitter, as well! Dr. Berney and Dr. Marshall are happy to announce the release of their new parenting e-book, Handbook for Raising an Emotionally Healthy Child Part 2: Attention. You can get your copy from Amazon here. We hope that you will join us each morning so that we can help you make your day the best it can be! See you tomorrow. Visit Psychreg for blog posts covering a variety of topics within the fields of mental health and psychology. The Parenting Your ADHD Child course is now on YouTube! Check it out at the Paedeia YouTube Channel. The Handbook for Raising an Emotionally Health Child Part 1: Behavior Management is now available on kindle! Get your copy today! The Elimination Diet Manual is now available on kindle and nook! Get your copy today! Follow us on Twitter and Facebook and subscribe to our YouTube Channels, Paedeia and The Mental Breakdown. Please leave us a review on iTunes so that others might find our podcast and join in on the conversation!

Welcome to The Mental Breakdown and Psychreg Podcast! Today, Dr. Berney and Dr. Marshall discuss Cognitive Behavioral Therapy and how it works for ADHD, depression, and many other mental health conditions. Read the article from ADDitude Magazine here. You can now follow Dr. Marshall on twitter, as well! Dr. Berney and Dr. Marshall are happy to announce the release of their new parenting e-book, Handbook for Raising an Emotionally Healthy Child Part 2: Attention. You can get your copy from Amazon here. We hope that you will join us each morning so that we can help you make your day the best it can be! See you tomorrow. Visit Psychreg for blog posts covering a variety of topics within the fields of mental health and psychology. The Parenting Your ADHD Child course is now on YouTube! Check it out at the Paedeia YouTube Channel. The Handbook for Raising an Emotionally Health Child Part 1: Behavior Management is now available on kindle! Get your copy today! The Elimination Diet Manual is now available on kindle and nook! Get your copy today! Follow us on Twitter and Facebook and subscribe to our YouTube Channels, Paedeia and The Mental Breakdown. Please leave us a review on iTunes so that others might find our podcast and join in on the conversation!

Send us Fan MailOkay, hear me out before you accuse me of trying to turn into your grandmother's motivational fridge magnet.This episode is not about pretending everything is amazing while your life is on fire. I'm not asking you to slap on a fake smile, repeat “I am a wealth magnet” seventeen times, and spiritually bypass your way through reality. In fact, I talk about why that kind of toxic positivity can actually make you feel worse.But dude… I also think a lot of us have swung way too far in the other direction.We are marinating in negativity right now. Doom scrolling. Catastrophizing. Convincing ourselves that menopause is an apocalypse, the world is collapsing, and one missed workout means we're physically declining in real time. And honestly? I think we need to positive the f*ck up a little.In this episode, I unpack the difference between old-school affirmation culture and evidence-based mindset work like CBT. We talk about why all-or-nothing thinking keeps people stuck in fitness, weight loss, and life in general. I share stories from clients who think they're either “being good” or completely blowing it, and why that mindset backfires every single time.I also go on a bit of a rant about menopause marketing because apparently women in their 30s are now being called “peri-preppers,” which honestly makes me want to launch myself into the sea.Mostly, this episode is about choosing a more balanced reality. Not fake positivity. Not denial. Just refusing to feed your brain a constant diet of helplessness and doom.Because yes, hard things exist. Negative emotions are part of being human. But so are hope, progress, resilience, strength, joy, and possibility.And if the quality of your life is the quality of the emotions you feel most often… then maybe it's worth asking yourself what emotional climate you're living in every day.What's Inside:Why toxic positivity and toxic negativity are both trapsThe difference between affirmations and evidence-based mindset shiftsHow all-or-nothing thinking sabotages fitness and weight lossMy honest thoughts on menopause marketing and identity-based thinkingLook, I'm not saying you need to fake positivity or pretend life isn't hard.I'm saying your brain is constantly collecting evidence for whatever story you feed it most often. And a lot of us are feeding ourselves a nonstop stream of doom, decline, and helplessness.You can acknowledge hard things without making them your entire identity.So here's my question for you:Where in your life do you need to positive the f*ck up a little?Let me know on Instagram. Mentioned in This Episode:LolalomusicAlthea CrimminsOonagh Duncan on InstagramFit Feels GoodLeave me a voice note on Speak Pipe!

This week, Bobbi Conner talks with MUSC's Dr. Joshua Tutek about cognitive behavioral therapy to treat insomnia.

I told a small, self-deprecating… white lie.To get out of committing to volunteering for a new project.My bad.You see? I had history with this person. Co-founder of an advocacy nonprofit. Small. Neurodivergency-affirming. Big ideas. Little organization.“I'm not sure I'm the right guy for your project. I just can't seem to do something… this big… anymore.” I just want to gracefully bow out. Yet not hurt feelings. Or challenge them.I plough on gamely, “Maybe we can chat once in a while…?”“Sure you can! I know you can do it!” That zeal of a new convert to pop psychology. Rapid-fire words ricocheting out of my headset. “You just have imposter syndrome. I know. Because I do too! I have this book you could read…”I tried to be gentle. “My friend, I don't have a syndrome of any kind. I'm just telling the truth. No need for diagnosis.”It went rapidly downhill from there.Let's say, I felt immediate… unease.While we were talking. But I didn't know why. Yet.But like a persistent smell neurodivergent-dot-me can never ignore… that feeling lingered. Building as I replay the conversation over and over. Then it takes days to recover. Before I can work on my projects again.Because what I experienced? Some label “benevolent ableism.” I call it soft-core discrimination. Trying to look like… kindness.I'll never know their motivation. I won't risk the pain of asking.You see? “Kind” words can do real damage.All you really gotta do to cause pain? Simply speak in the grammar of help… then act out the logic of condescension.That's it.Some research supports this… catch-22. Patronizing support? It's one of the most common, damaging, and invisible acts one human can perpetrate on another disabled human. That I know.Cuz it's deniable. So at best, socially dangerous to challenge. A lot like an unwanted, ambiguous… intimate… gesture. From an acquaintance. And queasiness has only gotten worse for me with every ambiguous human interchange.The weapon and pain metaphors I use in the performance piece? Intentional.Cuz the escalation you may experience?These. Are. My. Reality.This ain't about an additional diagnosis. Or a personality flaw. It is about me being autistic-as-fuck me.Yeah. I may be a tad more sensitive to condescension than the Average Bear. Just like I need sunglasses. Even on many cloudy days.Which ought to be actually advocated for. Not patronized. By an advocate. Or employer. Or loved one.Cuz this is not something I can self-help-guru my way out of. Or be trained to control through Cognitive Behavioral Therapy.Like I need one more thought to exhaustingly monitor. Monitoring that could never “cure” my sensory issue with smells. Or my freaking balance problems. Least of all my condescension trauma…So, the only guiding principle I must remember when I navigate social or professional waters…“I must honor my limits. Or they will disable me.”One last thing…I wrote this about my real experiences as an autistic professional. In a world unkind to difference.But my guess? Folks from any “disadvantaged” background may see themselves in it.Let's build on that kinship. Maybe make a change. Together.IntroContent Note: Contain”IntroContent Note: Contain”IntroContent Note: Contains descriptions of everyday condescension… and opinions. That may resonate uncomfortably for autistic, neurodivergent, and… other people.The Cruelest Knife Leaves No ScarYou never feel the cruelest knife Poison-tipped with a pat on the head A smugly… gentle… smile Words so softly, warmly… said.He only said… “You're flourishing. Even with autism. Good on you.”Judgment is like napalm Dropped benignly… safely… from on high Burning invisibly… under my skin.She casually said… “You got imposter syndrome. I got this book…?”Or some radiant dirty bomb Parachuting slyly… tenderly… Silently melting my guts inside.The manual simply read… “Neurodivergents think outside the box. That makes them perfect… for certain tasks.”Leaving a foul smell in the air Mustard gas masquerading… Like piercing gas-station incense Labelled... blindingly, “Stay Calm.”Stealth Weapons of Mass Humiliation Or casual toxic caring Preening in plain sight Don't breed even sullen gratitude Just resentment. Rebellion. Sometimes? The worship of tyrants. You never feel the cruelest knife No, Not right away. A slice so sharp it leaves no scar So weird… that instant shapes my life.More autistic lived experience: If this resonated for you, I share more pieces like this on AutisticAF Out Loud.Readings for Your Deeper DiveNot exhaustive. Just sources that made me think.Benevolent Ableism* “Consequences of Confronting Patronizing Help for People with Disabilities” Harvard Kennedy School Government and Applied Psychology Lab · January 2023https://gap.hks.harvard.edu/consequences-confronting-patronizing-help-people-disabilities-do-target-gender-and-disability-type* “Misguided Gestures of a Condescending Kindness” Radical Accessible Communities · July 2013https://radicalaccessiblecommunities.wordpress.com/2013/07/10/misguided-gestures-of-a-condescending-kindness/Ableist Microaggressions* “Ableist Hostility Disguised as Friendliness” Real Social Skills · January 2016https://realsocialskills.org/2016/01/08/ableist-hostility-disguised-as-friendliness/* “Ableist-Microaggressions Towards People with Disabilities” REDIS / CEDID · n.d.https://redis.cedid.es/index.php/redis/article/download/1161/568/Discriminatory Gaslighting vs. Imposter Syndrome* “Imposter Syndrome, Or Something Else? Historian Talks Discriminatory Gaslighting” NPR · May 2021https://www.npr.org/2021/05/09/995172973/imposter-syndrome-or-something-else-historian-talks-discriminatory-gaslighting* “Imposter Syndrome in Neurodiversity” The Rowan Well · December 2024https://www.therowanwell.co.uk/blog/imposter-syndrome-in-neurodiversityPerformative Allyship & Movement Co-optation* “Performative Neurodiversity – the Appropriation and Watering Down of a Human Rights Movement for Profit” Therapist Neurodiversity Collective · May 2024https://therapistndc.org/performative-neurodiversity-the-appropriation-and-watering-down-of-a-human-rights-movement-for-profit/* “Performative Allyship Within Capitalist Systems” Neurodiverging · January 2024https://www.neurodiverging.com/performative-allyship-within-capitalist-systems/Autistic Identity, Masking & Ableism (Research)* “Understanding Autistic Identity Contingencies” PubMed Central · December 2025https://pmc.ncbi.nlm.nih.gov/articles/PMC12804416/* “The Division Between Neurodiversity Advocates and The Rest of the World” Neuroclastic · January 2026https://neuroclastic.com/nd-nt/Counterpoint / Complicating Perspectives* “Make Neurodiversity Boring” Boston Review · June 2025https://www.bostonreview.net/forum/the-future-of-neurodiversity/make-neurodiversity-boring/* “The Definitional Problems at the Heart of the Neurodiversity Movement” STAT News · November 2025https://www.statnews.com/2025/11/24/neurodiversity-movement-neurotypical-definitional-problems/Weapon Metaphor & Language (Supporting Context)* “The Metaphor as Weapon” Harvard Political Review · February 2015https://harvardpolitics.com/metaphor-weapon/* “Weaponizing Words: War Metaphors and Public…” UIN Malang e-Journal · June 2025https://ejournal.uin-malang.ac.id/index.php/humbud/article/view/32376Connect:* Drop a comment… How do you experience… condescension?* How have you answered it?* Hit the “subscribe” box for new releasesGet the Chapbook:Press enter or click to view image in full sizeevery clock is a handgun pointed at my head, art, poetry, and raw neurodivergent truth. Thirteen pieces. One autistic life, unfiltered. Available on AmazonSubscribe to AutisticAF Out Loud… free or paid… and get the full PDF in your inbox. On me. #AutisticAF Out Loud Newsletter: One Voice. Raw. Real. Fiercely Autistic.I'm an autistic poet and spoken word performer, diagnosed at 63. Now in my 70s. I've been publishing AutisticAF Out Loud since 2019… work that refuses to be packaged.My spoken word piece , every clock is a handgun pointed at my head, was published in Wordgathering, a journal of disability poetry & literature. In 2022, I spoke at the UN World Autism Acceptance Day about my illustration work rooted in autism & ADHD.I live in a rural Indiana trailer… across the courtyard from my wife's trailer… with my 2 dogs & cat. Occasionally I shave… to face Walmart.The algorithms hate me. I must be doing something right.#SpokenWord #AutismAcceptance #AutisticPoetry#AutisticAF Out Loud Newsletter is a reader-supported publication. Click below to receive new posts… free. To support my ongoing work, consider a paid subscription.Support AutisticAF.me with a one-time tip here: Paypal · Ko-Fi · Facebook Pay “Johnny Knapp Âû”https://ko-fi.com/autisticaf This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit johnnyprofaneknapp.substack.com/subscribe

"I know what I need to do, but I don't trust that I'll do it when I need to do it." If that sentence lands, this conversation is for you. In this episode of Refined Leadership: ADHD Lens, I sit down with Dr. Russell Ramsay, one of the leading voices in adult ADHD and Cognitive Behavioral Therapy. We talk about his new book, Once I Get Started, and the cognitive theme he believes runs beneath much of adult ADHD: self-mistrust. This is not a productivity conversation. It is a conversation about what actually happens between knowing what to do and doing it — and why that gap shows up so often for capable, high-performing professionals. What we explore: Self-mistrust as a possible central cognitive theme of adult ADHD, and how it shapes self-worth, decisions, and follow-through Why ADHD is better understood as a performance problem than a knowledge problem Motivation as an emotion, and why deadline pressure stops being a sustainable strategy Self-regulatory efficacy: why some people disengage early, and what protects against it How thoughts, feelings, and behaviors operate as a braided cord rather than a linear chain People-pleasing, social capital, and why ADHD professionals may overestimate their relational debts Procrastivity, or productive procrastination — when it is adaptive, and when it is avoidance Taskidermy tasks: the items that keep reappearing on your to-do list without moving forward The SAP Method: Specific, Actionable, Pivot Points for getting unstuck How CBT for adult ADHD differs from CBT for depression or anxiety, and why the implementation focus matters Masking, intentional self-presentation, and the difference between coping and concealment This episode offers language for patterns that often go unnamed at work — and a more grounded way to think about why standard advice keeps falling short. About Dr. Russell Ramsay: Dr. Russell Ramsay is a psychologist who specializes in the assessment and psychosocial treatment of adult ADHD. He has lectured internationally, published widely, and authored six books on adult ADHD, including his most recent, Once I Get Started. He is a CHADD Hall of Fame inductee.   Pre-order Once I Get Started by Russell Ramsay, Ph.D.: https://www.penguinrandomhouse.com/books/783710/once-i-get-started-by-russell-ramsay-phd/     Connect with Cathy Rashidian: ReadySetChoose.com Resources: Adult ADHD Self-Report Scale (ASRS-v1.1) Symptom Checklist Instructions https://add.org/wp-content/uploads/2015/03/adhd-questionnaire-ASRS111.pdf  

The way it is presented you'd think that Cognitive Behavioral Therapy (CBT) is the only therapy treatment for anxiety, depression and other mental health conditions. No, it isn't. It does work, but not for every person or every mental health condition.   In this episode, a quick review of what CBT is and some of the pros and cons. This isn't an attempt to praise or condemn the therapy. I just want to point out that it might not be right for you at this time or you might needs to get your symptoms in control before you can consider this type of treatment.   Resources Mentioned:  American Psychological Association on Cognitive Behavioral Therapy   Book publisher Wiley has the Cognitive Behavioral Therapy for Dummies book. On the website you can read sample chapters and there is a cheat sheet you can review to see if the book is a good match for you.   MindDoc is an app that is a CBT type education that you can access via your phone. You can read or listen to a variety of topics, monitoring and self-management your mental health and check in on you daily. There is a free and paid version of the app that is available to Android and iOS users.   What's Up app for iPhone/iPad users provides a basic grounding in CBT topics and skills. it has a journaling and notes section, breathing exercises and grounding tools. It is free but there are in-app purchases. Emergency Resources The Trevor Project: Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7. They also provide peer support and community.    Veterans Crisis Line: Call 988 and press 1, text 838255, or chat online. There are phone lines for those serving overseas. Visit the website to find the current status of the Veteran line and international calling options.    National Crisis Text Line: Text HOME to 741741 for free, confidential support 24/7. This service operates independently of the 988 service. Users can use text, chat or WhatsApp as a means of contact.   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 decades, an MS diagnosis came with outdated advice and significant uncertainty regarding starting a family. Today, the conversation has shifted from "Is it possible?" to "How do we optimize the journey?" This week, we're taking a deep dive into the essential considerations for family planning, managing MS during pregnancy, and the crucial postpartum period.  We're joined by Dr. Riley Bove, an Associate Professor of Neurology at UCSF and a leading expert in hormonal influences on MS. Dr. Bove brings her extensive research background and clinical expertise to help us understand how to navigate disease-modifying therapies while planning a family, the biological shifts that occur during pregnancy, and how to build a robust support system for the "fourth trimester." We're also sharing study results that provide some optimistic news for people experiencing MS-related depression. We'll tell you about a study that explains the actual changes in the immune system that occur when someone with MS exercises. If you get your health insurance on the Affordable Care Act online marketplace, we'll explain why health economists feel certain that your premiums will be going up again next year. And we're also sharing some sobering research that highlights systemic inequities that prevent people with MS who rely on Medicaid from accessing high-efficacy disease-modifying therapies. We have a lot to talk about! Are you ready for RealTalk MS??! This Week: MS and family planning, pregnancy, and postpartum  :22 STUDY: High-efficacy disease-modifying therapies are not available to all Medicaid recipients   1:08 Millions have failed to renew their ACA individual health insurance plans  5:05 STUDY: Cognitive-behavioral therapy improves MS-related depression  9:32 STUDY: Researchers identify the biological mechanisms that are impacted when people with MS exercise  11:29 Dr. Riley Bove discusses family planning, pregnancy, and postpartum issues that affect women with MS  14:48 Share this episode  35:31 Next week  35:50 SHARE THIS EPISODE OF REALTALK MS Just copy this link & paste it into your text or email: https://realtalkms.com/453 ADD YOUR VOICE TO THE CONVERSATION I've always thought about the RealTalk MS podcast as a conversation. And this is your opportunity to join the conversation by sharing your feedback, questions, and suggestions for topics that we can discuss in future podcast episodes. Please shoot me an email or call the RealTalk MS Listener Hotline and share your thoughts! Email: jon@realtalkms.com Phone: (310) 526-2283 And don't forget to join us in the RealTalk MS Facebook group! LINKS If your podcast app doesn't allow you to click on these links, you'll find them in the show notes at www.RealTalkMS.com STUDY: Access to High-Efficacy Therapies for Multiple Sclerosis Under Medicaid: Variation in Coverage and Utilization Across States https://aan.com/msa/Public/Events/AbstractDetails/61520 STUDY: Effectiveness of Cognitive Behavioral Therapy for Depression in Patients with Multiple Sclerosis: A Systematic Review and Meta-Analysis https://journals.lww.com/md-journal/fulltext/2026/04170/effectivess_of_cognitive_behavioral_therapy_for.27.aspx STUDY: Physical Exercise Modulates T Cell Activity and Mitigates Synaptic Dysfunction in Multiple Sclerosis Through Vagus Nerve Engagement https://sciencedirect.com/science/article/abs/pii/S0889159126002710 UCSF Clinical Trials: Pregnancy Registry, Infants, Serum/Milk Analysis (PRISMA) https://clinicaltrials.ucsf.edu/trial/NCT06940323 AbleNOW https://ablenow.com JOIN: The RealTalk MS Facebook Group https://facebook.com/groups/realtalkms REVIEW: Give RealTalk MS a rating and review http://www.realtalkms.com/review Follow RealTalk MS on X, @RealTalkMS_jon, and subscribe to our newsletter at our website, RealTalkMS.com. RealTalk MS Episode 453 Guest: Dr. Riley Bove Privacy Policy

Today Heidi interviewed Nichelle Sublett, Fertility Coach and founder of Start Asking Fertility, a coaching program for individuals and couples walking through a fertility journey. Here is a little more about Nichelle Sublett and this episode. In Nichelle Sublett's words: "I'd like to discuss why I became a fertility coach, the services I offer, and why working with me will help people feel empowered, supported, and confident while navigating their fertility journey—whether that means trying to conceive naturally, undergoing treatments like IVF, or exploring alternative paths to parenthood.. I want the listeners to truly understand the benefit and value of working with a fertility coach when trying to conceive, and that it's quite different from traditional CBT (Cognitive Behavioral Therapy). I am happy to give updates on my current life and how going through infertility has shaped me as a mother to my two kids. As a fertility coach, I help singles and couples thrive, rather than just survive their unique fertility journeys. I work with clients for a minimum of 8 weeks, and give them emotional support, help them identify lifestyle changes, educate them on holistic options, assist with treatment decisions, help them identify triggers, give them tangible coping strategies, help them build resilience, and prepare them for doctor's appointments. I provide 1:1, confidential coaching sessions to provide extra support, while helping them find connection and make informed decisions. My mantra is to empathize, educate, and empower."   3 Key takeaways from the podcast that listeners will learn today: You don't have to navigate infertility alone. Infertility is a rollercoaster ride of emotions, but support is available. A fertility coach provides emotional, mental, and strategic guidance to help you feel empowered and in control. Listeners will learn why fertility coaching is different from traditional Cognitive Behavioral Therapy. Fertility journeys are unique, and the support should be unique too.   3 Keywords that people would want to search when looking for content that you would provide in this episode: IVF journey Fertility coaching Infertility support   Favorite baby product or new motherhood product? What would you buy for someone who was currently pregnant or a new parent?: Swaddle Me Velcro swaddles and the Haakaa Silicone Pump   Nichelle Sublett, a fertility coach, mom of two IVF miracles, wife, infertility warrior, miscarriage survivor, fertility advocate, Mrs. NC 2018, TEDx Speaker, and the Founder of Start Asking Fertility. I live in Charlotte, NC and I have a master's in medical science and 15 years experience as a medical liaison. I previously worked for two big pharmaceutical companies and a national healthcare system. Website: Start Asking Fertility Instagram: @startaskingfertility and @nichellewsublett TikTok: @nichellewynnsublett YouTube Channel: @startaskingfertility, (1) Nichelle Sublett - YouTube ___________________________________________________________________ We have seats available in Birth Story Academy. Join today for $50 off with code LOVE at https://www.birthstory.com/online-course   Resources: Birth Story Academy Online Course Shop My Birthing Workbooks and Guides   I'm Heidi, a Certified Birth Doula, and I've supported the deliveries of over one thousand parents in my career. On the Birth Story Podcast, I'll take you on a journey through your pregnancy by providing you education through storytelling. I provide high-level childbirth education broken down to make it super digestible for you because I know you are a busy person on the go. Plus, because I am so passionate about birth outcomes, you will hear from many of the top experts in labor and delivery. Connect with Me! Instagram (you will find my Birth Bounds in stories each week!) YouTube Birth Story Boutique Doula + Pregnancy Concierge Services in Charlotte, NC Birth Story Media™ Website Pinterest  

ARREAZA: Today we will expand on other treatments for insomnia in adults. MOIRA: Yes, we spent some time explaining the assessment of insomnia and the first-line treatment, Cognitive Behavioral Therapy for Insomnia (CBT-I). We also mentioned sleep hygiene. You can listen to episode 220 if you want to learn more about that. Medication should be considered a secondary option. The American College of Physicians (ACP) recommends that clinicians use a shared decision-making approach, including a discussion of the benefits, harms, and costs of short-term use of medications, to decide whether to add medication in adults with chronic insomnia disorder in whom CBT-I alone was unsuccessful.  In general, pharmacotherapy is associated with risks of dependence, tolerance, and poorer quality sleep, whereas evidence-based psychotherapies, like CBT-I, result in better long-term outcomes, no drug dependence or polypharmacy risk, and potential cost savings. ARREAZA: Yes, we will start this episode by talking about medications. If you practice primary care, I'm 100% sure that a patient has asked you for “sleeping pills” in clinic. Moira, I know our listeners want to hear about meds. What can you tell about meds to treat insomnia? Moira:We can really split pharmacotherapy for sleep into two categories, OTC, and prescription. And many folks reach for OTC sleep aids before talking to a clinician. When we say OTC sleep aids, we're mostly talking about sedating antihistamines, like diphenhydramine and doxylamine, which are common in products marketed for occasional sleep difficulties. Melatonin is often marketed as a supplement rather than a drug, but it's also widely used OTC in many places, though regulations and quality vary by country. ARREAZA: Exactly. Several studies describe widespread use of these agents among adults and especially older adults, who may face sleep problems related to comorbidities and polypharmacy. Many older adults use OTC sleep aids, often without consulting a healthcare professional or reading labels carefully. Moira: And there's evidence that a substantial share of OTC sleep products contains diphenhydramine or doxylamine—first-gen antihistamines that carry anticholinergic burden, which is particularly relevant for older adults. Melatonin's story is similarly mixed for efficacy. It can modestly affect sleep onset and duration in some populations, especially older adults or circadian rhythm–related sleep problems, but the overall clinical impact is small. What about on the prescription side? DR. ARREAZA: “Z-drugs” are nonbenzodiazepine sedative-hypnotics that enhance the effects of GABA (neurotransmitter). For example, Zolpidem, Zaleplon, eszopiclone. The risks of benzodiazepine use are significant.Benzodiazepine use is associated with increased fall risk across all age groups, and older adults are the highest risk group. That's something we should mention to patients who are requesting a “sleeping pill”, “you may sleep a little better, but you may fall.” A meta-analysis of randomized trials in adults over 60 found that benzodiazepines (vs placebo) caused: 2.6× more psychomotor problems (like falls and car accidents), 3.8× more daytime sleepiness, 4.8× more cognitive impairment. Also, benzodiazepine use is associated with a 34% increased risk of hip fractures (RR 1.34) in older adults. MOIRA: Very significant. Benzodiazepine use is only recommended for four weeks or less due to unproven long-term efficacy and the risk of tolerance, dependence, and misuse. Psychological and physical dependence on benzodiazepines can develop within a few weeks of regular or repeated use. Long-term use is associated with multiple consequences, including dependence, and even increased risk of opioid use.  Dr ARREAZA: And the withdrawal symptoms are very uncomfortable for benzo dependent patients who try to stop benzos on their own. MOIRA: And with the Z-drugs you were mentioning, the FDA has required that all Z-drugs carry a Boxed Warning highlighting the risk of complex sleep behaviors such as sleepwalking and sleep-driving, which can result in serious injuries including death. Medications such as benzodiazepines and antidepressants should be avoided for the treatment of insomnia in older adults whenever possible. DR ARREAZA: There are other prescription options too. Let's talk about low-dose doxepin has shown to have one of the best balances between efficacy and tolerability. When I hear “doxepin” the word “old” comes to my mind. And, yes, it was approved in 1969, it is a tricyclic antidepressant used to treat depression, anxiety, and insomnia. The recommended dose for insomnia is between 3-6 mg. It is not free of side effects, but lower doses seem to be better tolerated. Complex behaviors associated with doxepin: Doxepin may cause out of bed while not being fully awake and do an activity that you do not know you are doing. The next morning, you may not remember that you did anything during the night. You have a higher chance of doing these activities if you drink alcohol or take other medicines that make you sleepy with this medicine. Reported activities include: "sleep-driving", cooking and eating food, talking on the phone, having sex, or sleepwalking. Moira: Another group of medications is dual orexin receptor antagonists (DORAs) such as lemborexant are considered medications with good balance of efficacy and tolerability. No single medication is considered the "best" for all patients. Let's remember that optimal medication depends on patient age, comorbidities, safety considerations, and the type of insomnia (sleep onset vs. maintenance.) MOIRA: Older adults deserve special attention. Although insomnia is not a normal part of the aging process, we do see its prevalence increases with age. CBT-I is effective in older adults and is associated with minimal side effects. We can't talk about sleep meds and older adults without mentioning BEERS criteria, which is a guideline which aims to reduce adverse drug events and polypharmacy by highlighting drugs with risks outweighing benefits, urging safer alternative. In sleep medicine and insomnia management for older adults, Beers Criteria explicitly flag sedating antihistamines (e.g., diphenhydramine, doxylamine) as potentially inappropriate for elderly patients due to anticholinergic burden and adverse effects such as delirium, cognitive impairment, sedation, and falls risk. MOIRA: Yes! So again, I want to highlight that the first line treatment should always be CBT-I, but when this isn't working or isn't an option, then think about adding pharmacotherapy. We should really be sharing that OTC options should only be for occasional sleep trouble, not chronic insomnia. Also, be mindful of age-related risks. And consider melatonin with caveats, melatonin may be an option with generally small sleep-onset effects but again, short-term use and quality matters. To close, OTC sleep aids fill a real need for short-term relief, but they're not a substitute for diagnosis and evidence-based treatment of insomnia, especially in older adults where safety is a particular concern. And our prescription options like benzos, z drugs, antidepressants, aren't much better. DR. ARREAZA: Primum non nocere (“first, do no harm”) is a chief consideration in insomnia management. Sleep is foundational to health, and I hope this helps our colleagues feel more confident in addressing it.If you found this helpful, share it with a friend or colleague and rate us wherever you listen to us. This is Dr. Arreaza, signing off. Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week!  _____________________ References: Morin, C. M., & Buysse, D. J. (2024). Management of Insomnia. The New England journal of medicine, 391(3), 247–258. https://doi.org/10.1056/NEJMcp2305655 Healy, W. J., Khayat, R. N., & Kwon, Y. (2024). Insomnia: Advancements and Limitations of Current Management Strategies. American family physician, 109(2), 107–108. https://pubmed.ncbi.nlm.nih.gov/38393789/ Drugs.com. (2025, August 6). Doxepin. Retrieved April 15, 2026, from https://www.drugs.com/doxepin.html Theme song, Works All The Time by Dominik Schwarzer, YouTube ID: CUBDNERZU8HXUHBS, purchased from https://www.premiumbeat.com/. Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week!

If you're lying awake at 3am, waking up exhausted, or spending hours in bed just waiting for sleep to come you are not alone, and more importantly, it is not your fault. In this deeply informative episode of The Body Pod, we sit down with Dr. Aric Prather, clinical health psychologist, sleep researcher at UC San Francisco, and author of The Sleep Prescription, to have the most comprehensive conversation about sleep you've probably ever heard.Dr. Prather breaks down exactly what happens to your body and brain during sleep, walking us through the critical stages of sleep — from light sleep and deep slow-wave sleep to REM sleep — and why each stage matters more than you might think. He explains why your Oura Ring or Apple Watch sleep data might be stressing you out more than helping you, and how to actually use wearable sleep tracking data to your advantage without spiraling into what researchers call "orthosomnia."We dive deep into insomnia and what it actually means clinically, how many people truly have it, and why so many women in midlife and the menopausal transition experience some of the worst sleep disruptions of their lives. Dr. Prather explains the powerful hormonal, psychological, and lifestyle factors at play, from fluctuating estrogen and hot flashes to peak career stress, caregiving demands, and revenge bedtime procrastination.Most importantly, Dr. Prather walks us through Cognitive Behavioral Therapy for Insomnia, or CBTI — the gold standard, evidence-based treatment that works better than medication for over 70% of people — and shares the exact behavioral strategies that his patients use to reclaim their sleep without pills. From setting a consistent wake-up time seven days a week, to understanding your homeostatic sleep drive, to why spending too much time in bed is actually making your insomnia worse, this episode is packed with practical, science-backed tools you can start using tonight.Whether you've struggled with sleep for years or are just starting to notice changes in your sleep quality as you get older, Dr. Prather leaves you with real hope — and a very clear message: sleep is in there, your body knows how to do it, and sometimes the best thing you can do is just get out of your own way.

PURCHASE THIS PODCOURSE! If you are a therapist or counselor looking for continuing education, check out my NBCC Approved $5 Podcourses and other continuing education offerings.Plus, get your first Podcourse half off. In this 60-minute NBCC-approved podcourse, I'm joined by Michelle Witte, RP, to explore how Cognitive Behavioral Therapy can be effectively adapted for adults with ADHD, especially when challenges with executive functioning interfere with insight, follow-through, and real-life change. We discuss how ADHD often presents beyond the common stereotypes, especially in adults and adolescents who may struggle with time blindness, disorganization, emotional dysregulation, task initiation, and inconsistent follow-through. We also explore why traditional CBT may fall short when it does not account for executive functioning difficulties, and how therapists can modify their approach to better support implementation, accountability, and sustainable progress. This training supports therapists in recognizing the cognitive, emotional, and behavioral patterns commonly associated with ADHD, understanding how executive functioning deficits affect treatment engagement, and applying practical CBT-based strategies that improve follow-through in everyday life. Our hope is that you'll walk away with fresh strategies you can integrate into your clinical work right away, and you can also earn one NBCC continuing education contact hour by completing this Podcourse.

In Episode 5 of Psychotherapy on the Couch, the host explores a profound and unsettling premise: psychosis, paranoia, and conspiracy theories are not random malfunctions of the brain. Rather, they are the language our culture uses to express its unprocessed, collective trauma. From the animistic voices of the early 1900s to the algorithmic paranoia of the 2020s, this episode traces how the "American Unconscious" absorbs what society refuses to acknowledge—and how the psychiatric establishment has systematically failed to listen. By pathologizing systemic wounds into individual symptoms, modern psychology has left us uniquely vulnerable to cults, conspiracy theories, and an epidemic of isolation. Key Themes & Takeaways 1. The Evolution of Psychosis Psychotic delusions act as a mirror to the cultural environment, adapting their vocabulary to the dominant anxieties of the era: 1910s: Voices tied to nature, ancestry, and the land. 1930s (The Depression): Hungry, pleading voices reflecting profound economic and manufactured inadequacy. 1950s–1970s (The Cold War): Voices of surveillance and persecution, directly mirroring the existential dread of the atomic bomb and the very real operations of the covert state (e.g., MKULTRA, COINTELPRO). 2020s: Algorithmic, technologically driven voices reflecting the reality of digital surveillance and data capture. 2. The Neurology of Meaning Drawing on Paul MacLean's "Triune Brain" model and Jungian psychology, the episode highlights how Western culture aggressively privileges the analytical cortex while dismissing the older, emotional, meaning-making layers of the brain (the paleomammalian layer). When a culture numbs its trauma, it also numbs its intuition, forcing the unconscious to speak through improper channels—like physical exhaustion, hallucinations, or societal panic. 3. The Map is Wrong, but the Wound is Real Conspiracy theories—from the anti-Masonic panics of the labor era to modern QAnon—are framed not as intellectual defects, but as misdirected grief. People accurately perceive that they are being exploited, manipulated, or discarded by a system, but they lack the vocabulary to name the true structural causes. Because the "map" is wrong, their very real rage is directed at scapegoats. 4. The Tragedy of the Satanic Panic The episode examines the 1980s Satanic Panic as a prime example of a culture losing its symbolic language. Both feminists and religious conservatives accurately sensed a massive cultural crisis regarding the sexual exploitation of women and children. However, because modern psychology had abandoned symbolic, mythological language in favor of rigid cognitive-behavioral literalism, this valid cultural terror was forced to express itself as a literal hallucination of underground cults. 5. The Weaponization of Diagnosis The script addresses the dark history of psychology acting as an arm of state control, specifically highlighting how the diagnostic criteria for schizophrenia were deliberately altered in the 1960s to pathologize the justified rage of Black civil rights activists. 6. The Algorithmic Shadow Unlike past collective traumas, today's algorithmic feeds deliver highly personalized, individualized "wounds." This has created a fragmented landscape of paranoia where people feel—accurately—that their nervous systems are being manipulated by tech platforms, but incorrectly attribute the manipulation to shadowy cabals rather than engagement-optimized incentive structures. The Core Lesson for Mental Health Therapy was originally designed to listen to the symptom as a form of communication. Today, however, the clinical apparatus has been captured by 15-minute med checks, billing codes, and symptom-reduction protocols. To heal the culture, we must stop arguing with the "hallucination" of the conspiracy theorist and start addressing the legitimate, bleeding wound beneath it. History of Psychology, Carl Jung, Collective Unconscious, Conspiracy Theories, QAnon Psychology, Mental Health System, Satanic Panic, Cognitive Behavioral Therapy, Trauma, Systemic Abuse, Somatic Experiencing, Psycho-history, Taproot Therapy Collective.   Find More information and resources at our Hoover, AL therapy clinic website. 

Episode 220: Approach of Insomnia in Adults     ARREAZA: Today we are going to talk about how to approach sleep issues in adults — from the initial assessment all the way through treatment. And I think what is going to surprise a lot of our listeners is the changes in management in recent years, especially what is recommended as first-line therapy. So, let's jump right in. MOIRA: Sleep is one of those topics that touches every specialty, but Primary Care in particular, so I'm excited to dig into this. ARREAZA: Let's start with the big picture–statistics. How common are sleep problems in adults? MOIRA: Incredibly common. Chronic insomnia affects roughly 10% of the general population, and that number has only grown in recent years . During the COVID-19 pandemic, for instance, prevalence rates of insomnia symptoms were reported globally at 20 to 45% (wow). And, importantly, those sleep problems did not simply resolve once infection rates dropped, insomnia symptoms and fatigue have continued even as mood improves in people recovering from COVID-19 infection.  ARREAZA: Incredible that we are in 2026 and still talking about COVID-19. And we clinicians need to understand that insomnia isn't just an annoyance. It has long-term consequences. Also, financially, insomnia causes direct and indirect costs of up to $100 billion each year. MOIRA: Exactly. Insomnia is both a risk factor for, and a symptom of, several psychiatric disorders, and it is a predictor of death by suicide, making it an important target for intervention. It's highly comorbid with medical and psychiatric disorders and is associated with significantly increased healthcare utilization and costs. People with insomnia also perform more poorly on complex cognitive tasks. So, we're talking about a condition that affects cognition, mental health, physical health, and quality of life. ARREAZA: And yet, it still gets overlooked in many clinical encounters. Let's be honest, dealing with insomnia is not easy on patients… and doctors! MOIRA: That's the paradox. Primary care practitioners are often poorly informed about sleep disorders, which remain underdiagnosed and sub-optimally managed. In one Italian epidemiological survey, insomnia was reported by 64% of over 3,000 patients interviewed under general practitioners, with 20% reporting both nighttime and daytime symptoms. So, the patients are there, we're just not always asking the right questions or knowing what to do when they tell us about their sleep. ARREAZA: Great. Let's talk about assessment. In my experience, we need a full encounter to address sleeping issues. Patients tend to mention insomnia as you start walking out of the room. Let's say a patient tells us, "Doctor, I can't sleep," how de we approach this? MOIRA: The first step is a comprehensive sleep and health history. Clinical assessment should describe the sleep disturbance and elicit etiological and exacerbating factors. You want to understand the nature of the complaint; is it difficulty to fall asleep, difficulty staying asleep, early morning awakening, or some combination? How long has it been going on? What's the impact on daytime functioning? ARREAZA: That's why I think it should be addressed in a full encounter, if possible, because understanding the full extent of the problem requires time. We need to think about contributing factors too. MOIRA: Absolutely. Factors such as medications, medical disorders, and psychiatric disorders can all increase the risk for insomnia. You need to screen for comorbid conditions, depression, anxiety, PTSD, and chronic pain. Insomnia is actually both a risk factor for and a symptom of several psychiatric disorders. You also want to rule out other primary sleep disorders. Comorbid insomnia and sleep apnea, for example, is highly prevalent and debilitating. If someone has both insomnia and obstructive sleep apnea, treating only one without addressing the other may lead to suboptimal outcomes. ARREAZA: Now that you mention comorbid conditions, let's mention nocturia. I feel like it's very common with my older patients. MOIRA: Great point. Nocturia (waking from sleep at night to void) and chronic insomnia frequently co-exist in older adults, contributing synergistically to sleep disturbance. Treatments typically target either nocturia or insomnia rather than simultaneously addressing the shared mechanisms for these disorders. There's emerging work on integrated cognitive-behavioral treatment programs that address both conditions simultaneously, which is a promising direction. But at minimum, you should be asking about it, because if nocturia is driving the awakenings, you need to address that as part of the treatment plan. _____________________ References: Baglioni, C., Altena, E., Bjorvatn, B., Blom, K., Bothelius, K., Devoto, A., … & Riemann, D. (2019). The European Academy for Cognitive Behavioural Therapy for Insomnia: An initiative of the European Insomnia Network to promote implementation and dissemination of treatment. Journal of Sleep Research, 29(2). https://doi.org/10.1111/jsr.12967 Becker, P. (2022). Overview of sleep management during COVID-19. Sleep Medicine, 91, 211-218. https://doi.org/10.1016/j.sleep.2021.04.024 Bramoweth, A., Germain, A., Youk, A., Rodriguez, K., & Chinman, M. (2018). A hybrid type I trial to increase Veterans' access to insomnia care: study protocol for a randomized controlled trial. Trials, 19(1). https://doi.org/10.1186/s13063-017-2437-y Brewster, G., Riegel, B., & Gehrman, P. (2018). Insomnia in the Older Adult. Sleep Medicine Clinics, 13(1), 13-19. https://doi.org/10.1016/j.jsmc.2017.09.002 Conroy, D. and Ebben, M. (2015). Referral Practices for Cognitive Behavioral Therapy for Insomnia: A Survey Study. Behavioural Neurology, 2015, 1-4. https://doi.org/10.1155/2015/819402 Dzierzewski, J., Griffin, S., Ravyts, S., & Rybarczyk, B. (2018). Psychological Interventions for Late-Life Insomnia: Current and Emerging Science. Current Sleep Medicine Reports, 4(4), 268-277. https://doi.org/10.1007/s40675-018-0129-0 Fung, C., Huang, A., Markland, A., Schembri, M., Martin, J., Bliwise, D., … & Vaughan, C. (2024). A multisite feasibility study of integrated cognitive‐behavioral treatment for co‐existing nocturia and chronic insomnia. Journal of the American Geriatrics Society, 73(2), 558-565. https://doi.org/10.1111/jgs.19214 Gardner, D., Turner, J., Magalhaes, S., Rajda, M., & Murphy, A. (2024). Patient Self-Guided Interventions to Reduce Sedative Use and Improve Sleep. Jama Psychiatry, 81(12), 1187. https://doi.org/10.1001/jamapsychiatry.2024.2731 Garland, S., Vargas, I., Grandner, M., & Perlis, M. (2018). Treating insomnia in patients with comorbid psychiatric disorders: A focused review. Canadian Psychology/Psychologie Canadienne, 59(2), 176-186. https://doi.org/10.1037/cap0000141 Germain, A., Wolfson, M., Brock, M., O'Reilly, B., Hearn, H., Knowles, S., … & Wallace, M. (2023). Digital CBTI hubs as a treatment augmentation strategy in military clinics: study protocol for a pragmatic randomized clinical trial. Trials, 24(1). https://doi.org/10.1186/s13063-023-07686-2 Theme song, Works All The Time by Dominik Schwarzer, YouTube ID: CUBDNERZU8HXUHBS, purchased from https://www.premiumbeat.com/. Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week!

Broadcast from KSQD, Santa Cruz on 4-16-2026: Dr. Dawn opens with a follow-up from an email from Maryland about a friend in Switzerland, who has ongoing neurological and gastrointestinal symptoms. She reviews the earlier effort to connect him with functional-medicine resources in Switzerland, then focuses on a new observation that the patient may have had multiple parasitic infections during travel in Europe. Dawn agrees that this may have left a major gap in the workup and says that, in puzzling neurologic cases, a sleep-deprived EEG can sometimes reveal a “fingerprint” of brain-based dysfunction even if the patient is not actively having symptoms during the test. Dr. Dawn says that for people over 60 who have never had a heart attack or stroke, daily baby aspirin is no longer considered a good routine preventive measure because the bleeding risks, especially gastrointestinal bleeding, can outweigh the cardiovascular benefit. She makes the distinction that aspirin may still make sense for secondary prevention in people who already have established cardiovascular disease. She next reviews several medications that she thinks many older adults should reconsider. She explains that phenylephrine, which replaced easier access to pseudoephedrine in many cold remedies, has been found to work no better than placebo . She also says Colace is not very effective, and she strongly advises older adults to avoid Benadryl because it accumulates with age, increases fall risk, and may be associated with cognitive decline. She adds that beta blockers are no longer preferred first-line treatment for uncomplicated hypertension in many older patients, and that medications targeting the angiotensin pathway are generally favored instead. Dr. Dawn introduces Mira Achilles in the studio, describing her as her excellent administrative assistant. Mira explains that she gathered health questions from peers from her college world. Mira asks what best supports focus for someone with ADHD working at a desk job. Dr. Dawn says the two evidence-based pillars are cognitive behavioral therapy and exercise. She walks through practical strategies including using calendars, reminders, index cards, and to-do lists; sorting tasks by urgency and importance; breaking large projects into smaller steps; creating small reward loops by checking off progress; and deliberately reducing distractions in the work environment.. She emphasizes that movement and exercise improve attention and executive function, and that ADHD management often improves when sleep timing is stabilized. Another of Mira's peers asks whether women should avoid very cold showers or ice baths during the luteal phase or around menstruation. Dr. Dawn says the answer is not absolute, but she cautions that cold exposure can hit women differently depending on hormonal state. She notes that the luteal phase may make vasoconstriction and cold sensitivity more pronounced, and she raises concerns about the physiologic stress of cold immersion, including possible adverse effects on circulation and rewarming. Her overall tone is cautious rather than enthusiastic, especially for people who are already prone to feeling chilled or reactive. Another contributor asks why some people faint when seeing needles, blood, or medical procedures. Dr. Dawn explains the vasovagal response: a reflex in which blood pressure and heart rate suddenly drop, reducing blood flow to the brain. She offers simple countermeasures such as crossing the legs, tightening muscles, squatting, or using hand-grip tension to help push blood back toward the brain and prevent passing out. Dr. Dawn closes by asking whether cortisol is a “good” or a “bad” hormone. Dr. She answers that cortisol is essential: it helps regulate daily rhythms, energy balance, and the broader hormonal system, so it is not something to think of as inherently harmful. At the same time, she says problems arise when cortisol is chronically dysregulated or excessive, so the goal is to maintain a healthy rhythm and avoid overwhelming the adrenal system. Please go to KSQD.org and donate to support Ask Dr. Dawn on KSQD.

In episode 533 I chat with Dr Steven Phillipson and his patient Sean. Steven is a licensed clinical psychologist who specialises in Cognitive-Behavioral Therapy for OCD. Steven is the Clinical Director at the Center for Cognitive Behavioral Psychotherapy in New York. He is joined by one of his patients, Sean, who has kindly agreed to share his story. We discuss Sean's OCD story, Steve discusses the idea of Sarnos (psychosomatic symptoms), Sean's difficulty bragging and worrying about Sarnos, exposure and response prevention therapy (ERP), the idea of the brain voice and the gatekeeper voice, and much more. Hope it helps. Show notes: https://theocdstories.com/episode/steve-and-sean-533 The podcast is made possible by NOCD. NOCD offers effective, convenient therapy available in the US and outside the US. To find out more about NOCD, their therapy plans and if they currently take your insurance head over to https://go.treatmyocd.com/theocdstories Join many other listeners getting our weekly emails. Never miss a podcast episode or update: https://theocdstories.com/newsletter 

What do you do when life doesn't go according to plan?In this episode of The Running Wine Mom, Samantha sits down with Dr. Rachel Goldman, clinical psychologist, speaker, and author of When Life Happens, to talk about what it really means to manage stress, build confidence, and move forward when life feels overwhelming.From burnout and mom guilt to confidence and mindset shifts, this conversation is packed with practical tools rooted in cognitive behavioral therapy (CBT) — but explained in a way that actually feels doable.You'll hear: Why “starting before you feel ready” changes everything  The truth about burnout (and why it's not a badge of honor)  How running inspired the title When Life Happens The connection between thoughts, emotions, and behavior  Simple daily mindset shifts that can help you feel better immediately If you've ever felt like you're holding it together on the outside while unraveling on the inside — this episode will meet you right where you are.

After a period away, I'm back. In this personal reflection episode, I share what years of running this site and podcast have taught me — what the numbers reveal about anxiety sufferers, why audio outperforms everything else, the ADHD connection, what actually helps, and a message of hope: one day at a time, don't give up.

Cognitive-Behavioral Therapy tools can help you clear the noise that blocks your purpose.How can you use CBT tools to clear away the ‘noise'?How can you correct distorted thinking to bring your life's purpose into focus?Join me, Dr Julie Osborn, as I share with you the many fascinating ways CBT tools can help you discover and clarify your life purpose. Click to listen now!Visit us on Instagram at MyCBTPodcastOr on Facebook at Dr Julie OsbornSubscribe to the podcast at Apple PodcastsEmail us at mycbtpodcast@gmail.comFind some fun CBT tools at https://www.mycbt.store/Thanks for listening to My CBT Podcast!

Dr. David Clarke, president of the Psychophysiologic Disorders Association, details the link between stress and chronic pain and the scope of brain-generated symptoms. Clarke says many patients have symptoms not explained by disease or injury, estimating about 20% of U.S. adults (about 50 million) live with chronic pain, with costs estimated at $650 billion, and notes clinicians are often not trained to evaluate psychosocial stressors. He describes clues that pain is brain-generated (e.g., multiple long-lasting or shifting symptoms, lack of objective nerve damage) and a broad symptom spectrum from migraines and IBS to pelvic pain and rashes. Clarke discusses adverse childhood experiences, triggers, personality traits, and repressed emotions, cites randomized trials showing “pain relief psychology” can reduce pain and change MRI findings, and shares resources including a clinician directory, self-assessment quiz, and the Curable app. 

Dr. Hoffman continues his conversation with Dr. David Clarke, president of the Psychophysiologic Disorders Association.

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Join me this week for a deep dive into the art and science of Satya—speaking and acting from your authentic truth. In this episode, we blend practical psychology with spiritual wisdom to show how truth-telling can transform mental health, relationships, and everyday choices. You'll hear how Cognitive Behavioral Therapy helps uncover automatic thoughts that fuel inauthentic behaviors, and how DBT's DEARMAN skills can help you request what you need while preserving connection. We'll explore Interpersonal Neurobiology to understand how naming our feelings can regulate the nervous system, and how Internal Family Systems encourages curiosity about the parts inside us that resist honesty—so Self can lead with clarity and compassion. Plus, we'll ground the conversation in spiritual wisdom about truth-telling from traditions around the world. You will find actionable steps, real-life scenarios, and guided reflections to practice Satya right away—whether you're setting boundaries at work, navigating conflict at home, or simply learning to show up as your truest self. Tune in for practical tools and a thoughtful path toward greater peace and resilience.

Cognitive Behavioral Therapy fails at emotional regulation because it assumes thoughts control emotions — but neuroscience proves the opposite. Kenny Weiss, creator of the Emotional Authenticity Method, uses the Projector and Screen metaphor to explain why CBT teaches you to argue with the movie screen while your childhood emotional blueprint keeps running the same film from the projector. Learn how to use metacognition to drain the teapot at the root, rather than managing the steam.Have you spent years filling out CBT worksheets and practicing "coping skills," only to find yourself still getting triggered? If you want true emotional regulation, you have to understand why you cannot think your way out of a feeling.In this video, we expose the fundamental flaw in Cognitive Behavioral Therapy (CBT) and traditional mental fitness models. They teach you to change your thoughts to change your feelings. But modern neuroscience proves the exact opposite: your emotions control your thoughts.Think of your thoughts like the images on a movie screen, and your emotions as the projector. CBT teaches you to argue with the screen, but your childhood emotional blueprint is still running the exact same film from the projector! I break down why trying to use logic to fix a feeling is like putting a Band-Aid over open-heart surgery, and how your "Survival Persona" keeps you trapped in the Worst-Day Cycle.If you are tired of acting like a boiling teapot—just managing the steam instead of draining the water—I will teach you the 4-step Emotional Authenticity Method. Learn how to activate metacognition, put your Adult Authentic Self back in the driver's seat, and stop letting your wounded, shame-based child drive your life.You aren't broken. You are programmed. And programs can be rewritten.⏱️ CHAPTERS / TIMESTAMPS: 0:00 - The Teapot: Why CBT & Coping Skills Fail 4:10 - The Projector & Screen: The Neuroscience of Emotions 10:26 - The Worst-Day Cycle™ & Your Survival Persona 16:50 - The Car Metaphor: Who is Driving Your Life? 20:45 - The Emotional Authenticity Method™ (4 Steps to Regulate) 31:01 - How to Rewire Your Neural Pathways & Reclaim Your Power

Episode 7: Understanding Maternal Ambivalence In this episode of Paperclips & Periods, hosts Dr. Emily K. Cabrera, PMHNP-BC, and Katharine "Katie" Krych, MSN, RN, tackle a topic many mothers feel but rarely say out loud: maternal ambivalence—loving your children while longing for your pre-parent self. Emily and Katie create a safe space to explore what maternal ambivalence actually means—and what it doesn't. Missing yourself, questioning decisions, or grieving your old life does not mean you regret your children or are a bad parent. These feelings reflect the profound identity shift that comes with caregiving. You weren't born "Mom"—you were born you. The hosts explain that maternal ambivalence often stems from exhaustion, sleep deprivation, and the relentless mental load—not from wanting to undo parenthood. They distinguish between normal feelings and clinical concerns like postpartum depression, providing guidance on when to seek professional help. They also validate mothers who have experienced late-term miscarriage, emphasizing that grief and hormonal shifts require support even when a baby isn't physically present. Throughout the episode, Katie and Emily challenge the cultural expectation that mothers should be superhuman and always put-together. They normalize the guilt of asking for help, the fear of judgment, and the difficulty of trusting others with your children. Using techniques from Cognitive Behavioral Therapy and Acceptance and Commitment Therapy, they encourage listeners to reframe thoughts: replace "I shouldn't feel this way" with "I love my child, and it's okay that I miss my old life." The hosts guide listeners through practical exercises: identify what you miss most, reclaim small rituals that reconnect you with yourself, and recognize when feelings cross into clinical depression. They share personal strategies—taking baths with the door locked, grounding in nature, finding moments of rest—demonstrating that self-care doesn't require grand gestures, just intentional moments. The episode closes with the signature box breathing exercise—a 16-second nervous system reset. Reflective and validating, this conversation invites mothers to release the myth of perfection and embrace the truth: you can love your children fiercely and still miss parts of yourself. You don't have to carry everything alone. Paperclips & Periods airs on Dreamvisions 7 Radio Network, a Boston-based syndicated internet radio station reaching listeners across 135 to 200+ countries through platforms including iHeartRadio, TuneIn, Stitcher, Spotify, and more. The podcast aligns with the mission of Dual Minds Integrative Psychiatry, supporting conversations that promote emotional well-being, maternal mental health, and whole-person care. Learn more: www.dualmindspsychiatry.com | Listen on Dream Visions 7 Radio Paperclips & Periods Podcast paperclipsandperiods@gmail.com Dual Minds Integrative Psychiatry www.dualmindspsychiatry.com

Shannon welcomes Dr. Megan Anna Neff back to the program to discuss her newest version of Self-Care Activities for Autistic People, a beautifully boxed set of card designed to address all aspects of self-care. Each card provides a simple, approachable activity that requires minimal time and no special equipment, making it ideal for those navigating executive-function challenges or overstimulation. Created by Dr. Megan A. Neff, the deck blends professional insight with personal understanding—an approach that has resonated widely with her engaged online community. The cards are currently available from all major book sellers. The jargon of the day is CBT, Cognitive Behavioral Therapy.  

Have you noticed energy, mood, or sleep changes as you get older? In this episode, I talk with Dr. Karen Lamb about the effects of midlife hormonal shifts and:  • How perimenopause can impact highly sensitive people  • Symptoms to look out for as your hormone levels change • Why this time of life can be an opportunity for rebirth where you shed your people pleasing and self-sacrificing habits  • Lifestyle changes and remedies to make yourself more comfortable during midlife   Dr. Karen Lamb is a Naturopathic Medical Doctor and Licensed Professional Counselor specializing in trauma healing, burnout recovery, and mind-body wellness. With a deep understanding of the Highly Sensitive Person (HSP) experience, she blends natural medicine with evidence-based psychological therapies to help her patients restore balance and vitality. Trained in EMDR, Mindfulness, Cognitive Behavioral Therapy, and Dialectical Behavioral Therapy, Dr. Lamb is passionate about addressing the root causes of emotional and physical imbalances. Through her practice at Pura Vida Natural Medicine, she empowers individuals to heal, build resilience, and achieve lasting well-being. Keep in touch with Karen: • Website: http://www.puravidanaturalmedicine.com  • Instagram: https://www.instagram.com/dr.karen_lamb  • Instagram: https://www.instagram.com/messymidlifepodcast  Resources Mentioned: • Messy Midlife Podcast (Spotify): https://open.spotify.com/show/6gq84HyZA1QM9PTs1EY1yo • Messy Midlife Podcast (Apple): https://podcasts.apple.com/us/podcast/messy-midlife/id1852048250   Thanks for listening! You can read the full show notes and sign up for my email list to get new episode announcements and other resources at: https://www.sensitivestories.comYou can also follow "SensitiveStrengths" for behind-the-scenes content plus more educational and inspirational HSP resources: Instagram: https://www.instagram.com/sensitivestrengths TikTok: https://www.tiktok.com/@sensitivestrengths Youtube: https://www.youtube.com/@sensitivestrengths And for more support, attend a Sensitive Sessions monthly workshop: https://www.sensitivesessions.com. Use code PODCAST for 25% off. If you have a moment, please rate and review the podcast, it helps Sensitive Stories reach more HSPs! This episode is for educational purposes only and is not intended as a substitute for treatment with a mental health or medical professional. Some links are affiliate links. You are under no obligation to purchase any book, product or service. I am not responsible for the quality or satisfaction of any purchase.

Daily life is full of irritations: moments of inconvenience, situations where we don't get what we were hoping for, delays, disappointments, prickly interactions that can leave us confused and exasperated.  If we're honest, we can probably admit that sometimes our reactions in those moments tend to be reflexive rather than intentional. We feel our anger or annoyance rise, and we react almost as though we're reading a script. Can we explore these habitual reactions in a way that gives us enough space to respond differently? In today's practice, teacher Patricia Rockman guides us through a meditation to help us meet whatever is arising, so that we have more agency when the next moment arises.  Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the senior director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto. Rockman is also an associate professor at the University of Toronto, Department of Family Medicine, cross appointed to Psychiatry. She has extensive experience practicing individual psychotherapy, leading therapy groups, and training healthcare providers in mindfulness-based interventions, Cognitive Behavioral Therapy, and change management for stress reduction. She is a freelance writer, yoga teacher, and meditation practitioner. The transcription of this guided meditation will be online and in our app at Mindful.org next week.  Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Patricia Rockman here. Go Deeper For more resources to explore reactivity and choice, check out these resources from Mindful.org:  The "About To" Moment: Teaching and Modeling Response vs. Reaction   Emotional Rescue: Using Mindfulness to Reset Your Reactions  You Can Investigate Your Emotions Without Suppressing Them  Tame Reactive Emotions by Naming Them  For more practice with compassionately looking at and interrupting unconscious reactivity, try The S.T.O.P. Practice: Creating Space Around Automatic Reactions.   And more from Mindful here: More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

BIO: A Nigerian-American psychotherapist, Agatha Peters is the founder of Beautiful Sunshine Therapy and the author of Trapped in Their Script: Reclaim Your Life from Narcissistic Parents & Cultural Expectations. She is dedicated to helping adult children of narcissistic parents, especially those from collectivist cultures, where family loyalty often overshadows individual well-being. Having experienced the healing power of therapy herself, she is passionate about helping others discover the same transformation and offers guidance on embracing one's identity while respecting cultural ties. SOCIAL MEDIA LINKS: Website: https://beautifulsunshinetherapy.com LinkedIn: https://www.linkedin.com/in/agatha-peters-6209659a Facebook: https://www.facebook.com/share/19AW9BHBNM/?mibextid=wwXIfr Instagram: https://www.instagram.com/beautifulsunshinetherapy?igsh=amR0dGhkbXVtbWQ1&utm_source=qr   Credits: Host: Taryell Simmons Guest: Agatha Peters Music: Will Maker Production: RISE Urban Nation Unite. Empower. Ignite.Thank you for tuning into the RISE Urban Nation Podcast, where we go beyond conversation to fuel a movement of unity, empowerment, and transformation across the Black and Pan-African community. Each episode dives deep into the stories of entrepreneurs, innovators, and changemakers shaping culture, business, and legacy.Hosted by Taryell Simmons, a leader in Equity, Diversity, and Inclusion, the show blends storytelling with strategy to help you amplify your voice, grow your brand, and lead with purpose.Why Subscribe to RISE Urban Nation?✨ Inspiring Stories: Learn from influential Black and Pan-African leaders making an impact.

Will RFK Jr.'s efforts to promote nutrition education in medical schools stall? Doctors-in-training embrace “culinary medicine”; As Administration relaxes their regulation, PFAS compounds shown to accelerate biological aging; Is there a cure for ringing in the ears? Biopsies reveal microplastics in 90% of prostate cancers; Can you trust the results of your on-line gut microbiome test? Can sunlight tame autoimmune disease? Birdwatchers have enhanced brain regions for attention and perception. Can one have dental x-rays and a brain MRI on the same day?

“Honesty doesn't have to be brutal. Honesty can be compassionate. Honesty can be respectful.” -Dr. Cory NewmanEpisode OverviewIn this episode, host Dr. Jennifer Reid sits down with Dr. Cory Newman, PhD to explore how the core principles of cognitive behavioral therapy can be woven into our everyday communication with partners, friends, family, coworkers, and even ourselves. What begins as a conversation about therapy technique quickly becomes a practical guide to navigating disagreements, setting boundaries, and showing up more compassionately in all our relationships.Throughout the conversation, Dr. Reid draws connections to her book Guilt Free: Reclaiming Your Life from Unreasonable Expectations (Penguin Life, 2026), which examines how guilt—particularly for women—shapes our communication patterns, our willingness to set boundaries, and our capacity for self-compassion.15 Key Takeaways (Dr. Newman had so many life-changing recommendations, we wanted to make sure you could read about them even if you didn't have time to listen!)1. The Three Pillars of CBTDr. Newman describes CBT as resting on three foundational principles: * A supportive therapeutic alliance* A deep understanding of the patient's lived experience (including cultural and sociological factors)* The development of practical coping skills. These skills promote agency and problem-solving rather than hopelessness and helplessness.CBT Connection: The cognitive behavioral model emphasizes that thoughts, behaviors, and emotions are interconnected. By shifting how we think and what we do, we can change how we feel (Beck, 1979).2. Communication Is Both Internal and ExternalWe tend to think of communication as what we say to others, but Dr. Newman emphasizes that internal dialogue matters just as much. CBT helps people talk to themselves more compassionately, constructively, and hopefully. That same skill then translates outward into better interpersonal communication.He also distinguishes between expressive communication (how we speak) and receptive communication (how we listen), both of which are essential to healthy relationships.Guilt Free Connection: In Guilt Free, Dr. Reid explores how harsh internal dialogue, especially the relentless voice of “I should be doing more,” fuels excessive guilt. Learning to communicate with yourself compassionately is the first step toward breaking free from unreasonable expectations.3. Start with IntentEvery meaningful conversation benefits from a clear, positive intent: to boost morale, to connect, to offer something useful, to communicate understanding. Dr. Newman suggests that even outside of therapy, we can adopt the mindset that our goal in any interaction is to leave the other person, and the relationship, in a better state than when we started.CBT Connection: Intentional communication is a behavioral intervention. By deliberately choosing our communicative goals before speaking, we interrupt automatic patterns that often lead to conflict (Beck, 1995).4. Validity + Utility: The Two-Part Test for What We SayDr. Newman introduces a powerful filter: before speaking, ask whether your comment has both validity (is it truthful?) and utility (is it useful?). Truth alone can be harsh. He pushes back on the idea of “brutal honesty.”Guilt Free Connection: The validity-utility framework directly parallels the guilt equation in Guilt Free, where guilt = our expectations (whether fair or not) minus our perceived reality. Often, guilt-driven communication passes the validity test but fails the utility test. For example, we may say things out of obligation that don't help ourselves or others.5. Intent vs. Impact: Naming the MismatchSometimes people don't mean to cause harm, but their words land that way. Dr. Newman recommends naming the gap directly: “I don't think you're trying to put me down, but the message you're sending sounds like a put-down.” This approach acknowledges the other person's good faith while still making room for your experience.CBT Connection: Distinguishing between intent and impact is central to cognitive restructuring. Cognitive distortions like mind-reading and personalization often cause us to assume malicious intent where there is none (Burns, 1980).6. Seek to Understand Before Problem-SolvingWhen someone is in distress, the instinct is often to jump straight to fixing. Dr. Newman advises leading with empathy instead: “If I were thinking the way you're describing, I'd be a nervous wreck too.” Validate first, then gently offer alternative perspectives. Problem-solving is more effective once the person feels heard.Guilt Free Connection: Dr. Reid describes a pattern she sees frequently, which is people, especially women, catastrophizing about situations and layering guilt on top. The compassionate validation Dr. Newman describes is exactly the antidote: honor the feeling, question the expectation.7. Turn Complaints into RequestsAlmost any complaint can be reframed as a request, and requests are far easier to hear. Instead of “You never reply to my voicemail messages,” try: “I'd really appreciate hearing from you, even briefly. It's hard for me when I don't hear from you.”CBT Connection: This reframing technique is a classic behavioral strategy in CBT. Converting complaints into constructive requests shifts the dynamic from blame to collaboration (Gottman & Silver, 1999).Guilt Free Connection: Dr. Reid explores how maladaptive guilt can be manipulative, such as when guilt-tripping replaces genuine requests, and relationships can suffer. Assertive communication (making requests without guilting) is key to breaking that cycle.8. Silence Fills Vacuums with AssumptionsWhen we avoid communication to spare someone's feelings—say, not RSVPing to avoid disappointing a friend—we leave a vacuum that the other person fills with their own assumptions, which are usually worse than reality. Dr. Newman advises speaking the reality, even when it's uncomfortable, because silence invites personalization and catastrophizing.Guilt Free Connection: In Guilt Free, Dr. Reid identifies avoidance as a common guilt-driven behavior: we don't say no because we don't want to disappoint, but the silence itself creates a bigger problem. Communicating honestly, even imperfectly, is almost always better than disappearing.9. Beware All-or-Nothing Thinking in CommunicationDr. Newman applies one of CBT's most foundational concepts, challenging black-and-white thinking, to our communication habits. You don't have to choose between long silences and a 90-minute heart-to-heart. A quick text saying “Thinking of you” is a powerful middle ground. He calls these “random acts of kindness through text,” which are small gestures that send a meta-message of care.CBT Connection: All-or-nothing thinking is one of the most common cognitive distortions identified in CBT. Recognizing and challenging it opens up a range of behavioral options we might not have considered (Beck, 1976).10. Match the Medium to the MessageText messaging is ideal for quick logistics and small kindnesses, but it strips away tone of voice and body language. Dr. Newman shares a vivid example of a patient whose text “I don't care” (meaning “I don't mind”) sparked a major argument with his girlfriend. For emotional or complicated conversations, choose a medium with more cues, such as phone, video, or in person.His rule of thumb: The more emotional and the more complicated the topic, the more cues are needed.11. The Gottman 20-Minute RuleDrawing on research by John and Julie Gottman, Dr. Newman describes how physiological arousal (elevated heart rate, fight-or-flight activation) makes productive conversation impossible. The Gottmans recommend taking a break during heated arguments and not resuming until at least 20 minutes after your heart rate returns to baseline.Dr. Newman applies this to everyday life: if you receive a message that makes you angry, wait until you've calmed down before responding. Otherwise, frustration will leak through even your most careful words.CBT Connection: Self-monitoring of physiological arousal is a core CBT skill. The Gottman research demonstrates that behavioral interventions (taking a break) must precede cognitive interventions (discussing the issue) when the body is in a threat state.12. Resolve to Resolve—Not to WinDr. Newman highlights one of the most destructive communication patterns: trying to win an argument rather than resolve it. He references the devastating scene in the film Marriage Story where two characters escalate insults in an attempt to out-hurt each other. When the goal shifts from understanding to victory, everyone loses.CBT Connection: The belief “I must convince the other person I'm right” is a cognitive distortion that fuels conflict. CBT teaches that making your point respectfully is already a success. Change in the other person may come later, or not at all, and that's okay (Newman, 2014).13. Never Go to Bed Angry? Not So Fast.Both Dr. Reid and Dr. Newman agree that while the spirit of this advice is sound (don't harbor resentment) the literal application can be harmful. Insisting on resolving a conflict when one partner is exhausted is destructive. The person who needs to sleep should be honored. The meta-message is: don't stonewall, but do respect each other's limits. Use a placeholder: “I want to talk this through, but right now I can't yet.”Guilt Free Connection: This scenario is a guilt trap in action. The pressure to resolve everything immediately often comes from guilt (“A good partner wouldn't go to bed angry”). Dr. Reid's framework encourages questioning whether that expectation is fair and giving yourself permission to rest.14. Setting Boundaries Without GuiltWhen repeated attempts at respectful communication are met with resistance, such as the same pressure, the same guilt trips, it's appropriate to set a firm boundary. Dr. Newman advises doing so with care: “I'd like to talk to you, but not under these conditions. When you can show some respect for what I've said, let me know.” You can walk away from that interaction knowing you handled it with integrity.Guilt Free Connection: Dr. Reid identifies “hyper-accountability,”the belief that we can and should control other people's emotional experience, as a major driver of excessive guilt, especially for women. Letting go of the need to make everyone feel okay is essential to healthy boundary-setting.15. Say the Positive Things Out LoudDr. Newman closes with a deceptively simple but powerful reminder: don't keep positive thoughts to yourself. If you have a compliment, give it. If you feel affection, express it. And one of his favorite tips: talk positively about people behind their back. It often gets back to them and can shift the entire tone of your relationships.CBT Connection: Behavioral activation, which involves increasing positive interactions and reinforcement, is a foundational CBT technique for improving mood and strengthening relationships (Lewinsohn, 1974).Thanks for reading A Mind of Her Own! Subscribe for free to receive new posts and support my work.About the GuestDr. Cory Newman, PhD is a professor of psychology in psychiatry and director of the Center for Cognitive Therapy at the University of Pennsylvania. He is also honorary faculty at the Beck Institute for Cognitive Behavioral Therapy, where he completed his postdoctoral training under the mentorship of Dr. Aaron Beck, a founding father of CBT. A founding fellow of the Academy of Cognitive Therapy, Dr. Newman has presented approximately 300 CBT workshops and seminars internationally and published over 100 articles and chapters. He is the author or co-author of six books. Fun connection: Dr. Newman is a highly accomplished pianist and has accompanied Dr. Reid for several of her vocal performances.References & Further ReadingCBT Foundations1. Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press.2. Beck, J. S. (1995). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.3. Burns, D. D. (1980). Feeling Good: The New Mood Therapy. William Morrow.Communication & Relationships4. Gottman, J. M. & Silver, N. (1999). The Seven Principles for Making Marriage Work. Crown.From the Guest6. Newman, C. F. (2014). Core Competencies in Cognitive-Behavioral Therapy. Routledge.From the Host7. Reid, J. (2026). Guilt Free: Reclaiming Your Life from Unreasonable Expectations. Penguin Life.(*Notes created from transcript with assistance from Claude AI and edited by author for clarity and accuracy.)A Mind of Her OwnHosted by Dr. Jennifer Reid, MDBoard-certified psychiatrist, author, and award-winning medical educatorjenniferreidmd.com | A Mind of Her Own on Substack@jenreidmd on Instagram and LinkedIn Also check out Dr. Reid's regular contributions to Psychology Today: Think Like a ShrinkSeeking a mental health provider? Try Psychology TodayNational Suicide Prevention Lifeline: 1-800-273-8255Dial 988 for mental health crisis supportSAMHSA's National Helpline - 1-800-662-HELP (4357)-a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.Disclaimer:The views expressed on this podcast reflect those of the host and guests, and are not associated with any organization or academic site. Also, AI may have been used to create the transcript and notes, based only on the specific discussion of the host and guest and reviewed for accuracy.The information and other content provided on this podcast or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. All content, including text, graphics, images and information, contained on or available through this website is for general information purposes only.If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this website, blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services (911) immediately. You can also access the National Suicide Help Line at 1-800-273-8255 or call 988 for mental health emergencies. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit amindofherown.substack.com

She helps people break free from sleep anxiety and rediscover their natural ability to sleep—without expensive gadgets, supplements, or medications. When you collaborate with her, you will learn lifelong skills that empower you to sleep well, no matter what life throws your way. Using evidence-based methods, she supports adults worldwide in letting go of constant worries about sleep, so they can enjoy deep, restorative rest each night. No gimmicks. No fads. No sprays. Just real solutions that work.Are you ready to step off the hamster wheel of overthinking, sleep anxiety, and restless nights—and finally start sleeping better?If you feel like you have tried everything—CBD, pillow sprays, magic masks, weighted blankets, garlic rubs, acupuncture, tapping—you are not alone. These products are everywhere because they are easy to buy and promise quick fixes, not because they deliver lasting results.The truth is there is no evidence that these things work for insomnia. But evidence-based therapies like Cognitive Behavioral Therapy for Insomnia (CBT-I) and Acceptance and Commitment Therapy for Insomnia (ACT-I) help over 85% of people who try them. That includes people who have struggled for years, those coming off sleep medications, and even those who feel like they've “tried everything”—even if you have chronic pain or are experiencing menopause symptoms. https://www.tracythesleepcoach.co.uk/http://www.yourlotandparcel.org

Guest Bios Dr. Suhas Kshirsagar, BAMS, MD (Ayurveda) One of the most academically accomplished Ayurvedic physicians in the Western world. Former personal physician to Maharishi Mahesh Yogi. Bestselling author of Change Your Schedule, Change Your Life and co-author of Awakened Sleep. Faculty at numerous integrative medicine programs. Trained in both classical Ayurvedic medicine and modern clinical research. His work bridges 5,000 years of Vedic wisdom with cutting-edge neuroscience and AI-driven health research. Renowned globally for his clinical expertise and his ability to make the ancient tradition accessible, scientific, and immediately practical. Dr. Sheila Patel, MD Board-certified family medicine physician and a leading voice in integrative health. Former Chief Medical Officer of the Chopra Center. Co-author of Awakened Sleep. Dr. Patel's clinical practice synthesizes conventional medicine with Ayurvedic principles, meditation, and mind-body approaches. She has spent decades helping patients understand the connection between emotional regulation, sensory awareness, and physical health — with sleep as the connective thread. Brought to you by MTE — More Than Energy, the performance formula designed for those who live life at full resonance. Trusted by top performers worldwide, MTE blends adaptogens, nootropics, and essential minerals to fuel focus, vitality, and flow — without the crash.  Code Michael Elevate your day, sharpen your mind, and feel More Than Energy. 15% OFF YOUR ORDER:: https://getmte.com/products/mte-daily-energy-wellness?ref=MICHAEL Key Themes & Timestamps  [00:00] Introduction — launching Resonance, the long tail of a book [02:28] What is Awakened Sleep? The Vedic perspective on sleep as a journey into consciousness [06:13] Modern science validates ancient wisdom — the convergence [08:13] The doshas explained — Vata, Pitta, Kapha and your sleep constitution [14:24] Universal sleep principles — temperature, light, timing, and the Stanford AI study [17:19] Personalized sleep — why one size doesn't fit all [20:00] The nervous system connection — parasympathetic tone and sensory overload [23:47] Your evening meal is your sleep prescription [25:50] The world has changed more since 1992 than in the previous thousand years [28:14] Orthosomnia — the new tech-induced sleep disease [29:09] Email apnea and text apnea — we literally stop breathing [30:15] Somniphobia — the fear of being alone in the dark (and why loneliness is the real insomnia) [37:47] Breath as medicine — the yogic prescription for sleep [40:11] Mantra, sound, and the neuro-associative conditioning of sleep [42:27] Creating your evening routine — the practice Michael is starting tonight [45:05] The dress rehearsal for dying — sleep as a journey into consciousness [51:17] Awakened Sleep as meditation's companion — the fourth state of consciousness [56:04] Geography, doshas, and the places that heal us [59:56] Vedic astrology, the eclipse, and the chapter we're entering [1:02:49] Closing — guiding us home in a noisy world Key Quotes Dr. Suhas: "We are doing a dress rehearsal of dying every night. We go to the same place where we were before we were born and long after we will be gone." "Sleep outweighs diet and exercise. If you rank lifestyle things, sleep is even higher ranked than diet and exercise and loneliness." "Orthosomnia — about 40% of Gen Z adults are experiencing sleep anxiety because of the gadgets they are wearing." "Where your attention goes, that's where the energy is flowing." "These techniques are not free. They are very expensive — because the most expensive commodity right now is me time." "An introspective sage is awake when the rest of the world is sleeping." — Bhagavad Gita Dr. Sheila: "Sleep is an active process. It's not just rest — it's an active rest." "So much of depression, anxiety is that disconnect from nature, disconnect from community. Everyone's all in their own individual bubbles." "Pick the weeds, plant some seeds, water them with gratitude." "We have so many tools within us — and with our breath, it's free." Michael: "I think a lot of us as humans have lost our way with all of the conflicting signals. And it's hard in a noisy world to find true signal that reminds us of who we are and how we can find our way home." Resources Mentioned Awakened Sleep by Dr. Suhas Kshirsagar & Dr. Sheila Patel Change Your Schedule, Change Your Life by Dr. Suhas Stanford Medicine AI Sleep Study (January 2025) — 65,000 participants, 600,000 hours of sleep data, predicting 130+ health conditions Oura Ring — wearable sleep tracking Vedic Meditation / Mantra practice Temescal (traditional sweat lodge) ceremony Bhagavad Gita — "Yānishā sarva-bhūtānāṁ tasyāṁ jāgarti saṅyamī" Rathri Sukta — Vedic hymn to the twin sisters Usha (dawn) and Nisha (dusk) Cognitive Behavioral Therapy for Insomnia (CBT-I) Connect Dr. Suhas Kshirsagar: [website] | [Instagram]  Dr. Sheila Patel: [website] | [Instagram]  Michael Trainer: michaeltrainer.net | @michaeltrainer | Resonance Podcast Pre-Order Resonance Resonance: The Art and Science of Human Connection arrives May 5, 2026 from BenBella Books. Foreword by Steven Pressfield, author of The War of Art. "Outstanding. I wouldn't change a word." — Steven Pressfield  Companion Substack Read Michael's full essay on this conversation: "The Dress Rehearsal for Dying: What Vedic Sleep Science Reveals About Why We Can't Connect" — exploring how orthosomnia, somniphobia, and the loneliness epidemic collide with the Resonance framework and the Seven Pillars of authentic connection. https://substack.com/@michaeltrainer Michael Trainer has spent 30 years learning from Nobel laureates, neuroscientists, and wisdom keepers worldwide. He's the author of RESONANCE: The Art and Science of Human Connection (March 31, 2026), co-creator of Global Citizen and the Global Citizen Festival, and host of the RESONANCE podcast.Featured in Forbes, Inc, Good Morning America. Follow on YouTube

►► GET MY FREE VIDEO & WORKSHEET - SHATTERPROOF YOURSELF LITE! 7 SMALL STEPS TO A GIANT LEAP IN YOUR CONFIDENCEReady to kick anxiety to the curb? In Episode 192 of the Decide Your Legacy Podcast, join our fearless host Adam Gragg as he reveals the 3 Daily Decisions that will slash your anxiety, fast!Discover how a shift in mindset, a sprinkle of optimism, and a dash of creative planning can shrink your worries, unlock your creativity, and bring back your sense of humor. Adam Gragg shares powerful, actionable tools, so simple you can teach them to a six-year-old, yet profound enough to reshape your future. Learn why perfectionism could be holding you back, how expanding your horizons opens up endless options, and why even a sloppy plan is better than standing still.Don't just feed your fears, spark hope and momentum with every episode. Tune in for real-life stories, practical steps, and a fresh perspective that will leave you ready to tackle any challenge with courage.Laugh, learn, and live boldly, because it's time you decided your legacy! Listen now and discover how to make anxiety work for you, not against you.BLOG ARTICLE MENTION: 3 Keys to Lowering AnxietyBOOK MENTION: Primal Intelligence by Angus FletcherCHAPTERS:00:00 "3 Simple Decisions for Anxiety"05:41 Critique of Cognitive Behavioral Therapy09:01 "Building Hope Through Reflection"13:36 "Finding Options Beyond Anxiety"16:23 "Fear Signals Need for Planning"19:32 "Vision vs. Plan: A Focus"22:55 "Planning for Success & Growth"26:20 "Impactful Core Conversations"28:04 "Commit, Act, Teach, Transform" Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!

Meet Richard Lam-- Master TEAM CBT Teacher and Therapist! Today we chat with Richard Lam. Richard is a licensed Marriage and Family Therapist in private practice in Mountain View, California. He is a graduate of Palo Alto University. He currently provides short-term therapy for anxiety, OCD, habits/addictions, depression, and relationship concerns using Cognitive Behavioral Therapy. Richard also trains other therapists in David Burn's model of CBT called TEAM-CBT Therapy. He is a certified Level 5 Master Therapist and Trainer in TEAM-CBT Therapy.  And today, Richard has gifts for you! They are fantastic! See below! I began by asking Richard how he got interested in teaching. When he was first learning, he was tutored by Dr. Angela Krumm, an advanced TEAM CBT practitioner and one of the three founders of the Feeling Good Institute. He was loving the training, but one day she said, "That's all I can teach you. Now you have to start teaching!"  And that started the wagon rolling down the hill. Richard is particularly interested in developing free self-help tools for patients, but also runs a special training class for TEAM CBT therapists who themselves want to become trainers. It meets in-person at the FGI office on Mondays from 12 to 2 PM. If interested, contact Richard (contact information is at bottom of show notes.) Richard is one of our most articulate TEAM CBT teachers, and is renown for some of his live demonstrations of specific techniques, like Forced Empathy. He has created a series of multi-page interactive teaching guides for a variety of techniques, so you can learn exactly how to do the Double Standard Technique, or the Externalization of Voices in a simple, clear, step-ty-step manner. Here are links to several examples. Check them out and feel free to share them with your patients if you are a TEAM therapist.  These links are all kick ass! Check them out and do the exercises. You'll be glad you did! Link to Double Standard Technique Link to Externalization of Voices  Link to Externalization of Resistance Link to I Feel Statements, Part 1 Link to I Feel Statements, Part 2 Link to Feared Fantasy Link to Forced Empathy Link to Forced Empathy Handout Link to Future Projection, for Habits Link to Paradoxical Ultimatum Richard tells us that mental health works a lot like physical health. When we don't regularly care for our bodies, things start to deteriorate and the same is true for our minds. These tools give you a way to keep nurturing your mental health so you can maintain a strong, healthy mind. Richard and I also discussed Acceptance--one of the most difficult concepts for patients and therapists alike to "get." I was delighted to learn he has a five-point plan to help people grasp this concept. Richard's Five Steps to Acceptance 1. The Win-Win Principle: How can I see this loss as a win? In high school, Richard had a patient whose heart was set on making the varsity basketball team, and was heartbroken when he only made the junior varsity team. But then he got to thinking that it would be fun to be the start on the JV team because his best friend is also going to be in JV. He relaxed and started to enjoy his practices with the team.  And He was promptly promoted to the varsity team!  2. Remember the butterfly effect!  Richard described getting angry and frustrated when he was late for an important appointment, and the car in front of him was moving slowly and caused a delay at a red light. His first impulse was to get angry and insist it SHOULDN'T have happened. But then, in reflection, he thought: "Wait a minute. This delay will change the entire trajectory of the rest of my life. And who knows, this could have save my life from some future tragedy if the trajectory of my life had been on time."  3, Growth mindset I have always thought of this important idea in simple terms. There is really no such "thing," from a Buddhist perspective, as "success" or "failure." These are just experiences. But often things do not turn out as one hoped. Instead of caving in, giving up, or feeling depressed or frustrated, although those are perfectly reasonable human experiences, you can accept your failure and view it as an opportunity for growth and learning. Our 9 month old grandson has reminded me that when we are learning to walk, we "fail" constantly, falling over, etc. But these are steps in learning that eventually culminates in the ability to walk--which is a miracle! 4. The spiritual view Acceptance can be thought of as letting go of judgement. Richard treated a woman who was angry at God because she could not have children, and she had always dreamed of having a big family. But from a medical perspective, her anger and constant agitation were actually the main reason she couldn't get pregnant. Shen she began working on reducing her anger using TEAM CBT, she was able to relax, and accept her fate with greater in peace. And then she suddenly got pregnant!  I, David, have seen this on many occasions. Check out Podcast #7f9, one of our most popular podcasts ever, with Daisy: "What is the Secret of a Meaningful Life?" Or Podcasts 268 - 269, featuring live work with our beloved Dr. Carly Zankman. Or #349: "What if my family rejects me?" All of these podcasts were amazing, and resulted in rapid pregnancies! 5. Empathy vs anger Richard described getting VERY angry when someone broke into his car and stole a bunch of stuff, but then asked himself why they did it. He realized that they were probably struggling and desperate for money--for drugs, for food, for family. Understanding someone's story can help lower the anger that you feel. Richard, Rhonda, and David

Concentrar-se no que é controlável e aceitar o que é incontrolável. Essa á uma das máximas do pensamento estóico, criado pelo imperador romano Marco Aurélio e que voltou ao hype. Afinal, o que é - e, principalmente, o que não é - estoicismo?Confira o papo entre o leigo curioso, Ken Fujioka, e o cientista PhD, Altay de Souza.>> OUÇA (58min 48s)* Naruhodo! é o podcast pra quem tem fome de aprender. Ciência, senso comum, curiosidades, desafios e muito mais. Com o leigo curioso, Ken Fujioka, e o cientista PhD, Altay de Souza.Edição: Reginaldo Cursino.http://naruhodo.b9.com.br*APOIO: INSIDERChegou fevereiro, ilustríssima ouvinte e ilustríssimo ouvinte do Naruhodo.É quando a rotina aperta de verdade: o calor pesa, os compromissos se acumulam, o corpo sente, o Carnaval se aproxima — e a vida real acontece sem pausa.E qual é a roupa que acompanha o seu ritmo?Ela mesma: INSIDER.Afinal, INSIDER é a escolha inteligente que aguenta o dia inteiro, aguenta o calor, aguenta o movimento, aguenta a rotina.Ou seja: sustenta seu ritmo com muito estilo.Então use o endereço a seguir pra já ter o cupom NARUHODO aplicado ao seu carrinho de compras: são 10% de desconto para clientes cadastrados e 20% de desconto caso seja sua primeira compra.>>> creators.insiderstore.com.br/NARUHODOOu clique no link que está na descrição deste episódio.INSIDER: inteligência em cada escolha.#InsiderStore*REFERÊNCIASThe Western origins of mindfulness therapy in ancient Romehttps://link.springer.com/article/10.1007/s10072-023-06651-wA Comparative Analysis of Stoicism and Cognitive Behavioural Therapy (CBT)http://albertinejournal.org/10%20A%20Comparative%20Analysis%20of%20Stoicism%20and%20Cognitive%20Behavioural%20Therapy%20(CBT).pdfWilliam James and the Impetus of Stoic Rhetorichttps://scholarlypublishingcollective.org/psup/p-n-r/article-abstract/45/3/246/290269/William-James-and-the-Impetus-of-Stoic-RhetoricThe Ancient Origins of Cognitive Therapy: The Reemergence of Stoicismhttps://www.proquest.com/openview/742f90a1c1e13c9085ce2a9c8d0410fe/1?pq-origsite=gscholar&cbl=28723Core Beliefs in Cognitive Behavioral Therapy and Stoicismhttps://muse.jhu.edu/pub/1/article/964183/summaryPatricia A. Rosenmeyer (2001). Ancient Epistolary Fictions: The Letter in Greek Literature. Cambridge University Press. p. 214. ISBN 978-0-521-80004-4.https://catdir.loc.gov/catdir/samples/cam031/00041454.pdfA HISTORY OF CYNICISM https://www.holybooks.com/wp-content/uploads/A-History-of-Cynicism.pdfStoicism as a Panacea for Contemporary Problemshttps://www.proquest.com/openview/f128731c9d006eca833b90aa36167659/1?pq-origsite=gscholar&cbl=18750&diss=yThe Stoic Capitalist: Advice for the Exceptionally Ambitioushttps://books.google.com.br/books?hl=en&lr=&id=VR1VEQAAQBAJ&oi=fnd&pg=PP2&dq=stoicism+and+capitalism&ots=VuA23wsQ3C&sig=BUUMCHZI782I82BzPTwzSi6ui74&redir_esc=y#v=onepage&q=stoicism%20and%20capitalism&f=falsePopular Stoicism in the Face of Social Uncertaintyhttps://www.ceeol.com/search/article-detail?id=1075832Diógenes Laércio, Vidas e Doutrinas dos Filósofos Ilustreshttps://revistas.ufrj.br/index.php/FilosofiaClassica/article/download/40618/22230/110987Nietzsche contra stoicism: naturalism and value, suffering and amor fati https://www.tandfonline.com/doi/abs/10.1080/0020174X.2019.1527547Stoicism and sensation seeking: Male vulnerabilities for the acquired capability for suicidehttps://www.sciencedirect.com/science/article/abs/pii/S0092656612000530Can stoic training develop medical student empathy and resilience? A mixed-methods studyhttps://link.springer.com/article/10.1186/s12909-022-03391-xTroubling stoicism: Sociocultural influences and applications to health and illness behaviourhttps://journals.sagepub.com/doi/10.1177/1363459312451179Meditações - Marco Auréliohttps://masculinistaopressoroficial.wordpress.com/wp-content/uploads/2017/06/meditac3a7c3b5es-marco-aurc3a9lio.pdfBig boys don't cry: An investigation of stoicism and its mental health outcomeshttps://www.sciencedirect.com/science/article/abs/pii/S0191886907004473Naruhodo #26 - Meditação faz bem pra saúde, segundo a ciência?https://www.youtube.com/watch?v=cqzZlXHtxjkNaruhodo #404 - Por que algumas pessoas gostam de terminar as coisas e outras não?https://www.youtube.com/watch?v=pTSZ--4TKMkNaruhodo #135 - Como eu sei que você é você e não eu? - Parte 1 de 2https://www.youtube.com/watch?v=Fq-VjuiTOY0Naruhodo #136 - Como eu sei que você é você e não eu? - Parte 2 de 2https://www.youtube.com/watch?v=yRZkLKL6QH0Naruhodo #319 - O tempo passa mais rápido quando ficamos mais velhos?https://www.youtube.com/watch?v=8xgBvsN0b_INaruhodo #433 - Existe amizade entre homens e mulheres? - Parte 1 de 2https://www.youtube.com/watch?v=EFVaBfGaowgNaruhodo #434 - Existe amizade entre homens e mulheres? - Parte 2 de 2https://www.youtube.com/watch?v=H6D1yCni0rcNaruhodo #446 - O que é transfuga de classe?https://www.youtube.com/watch?v=HQQyT1sawZoNaruhodo #430 - Por que é tão difícil deixar o rancor de lado?https://www.youtube.com/watch?v=u0IesoD4A9ANaruhodo #346 - Programação Neurolinguística (PNL) tem base científica? - Parte 1 de 2https://www.youtube.com/watch?v=p9-iauANzY0Naruhodo #347 - Programação Neurolinguística (PNL) tem base científica? - Parte 2 de 2https://www.youtube.com/watch?v=yggQXOE9lRYNaruhodo #186 - O que são as 4 causas de Aristóteles?https://www.youtube.com/watch?v=GQnAQGbMpXcNaruhodo #393 - A psicologia positiva tem validade científica? - Parte 1 de 2https://www.youtube.com/watch?v=LnSZCHHfoWINaruhodo #394 - A psicologia positiva tem validade científica? - Parte 2 de 2https://www.youtube.com/watch?v=n8h3zC7YLNs*TEXTO MARCO AURÉLIOAo despontar a aurora, faça estas considerações prévias: encontrarei com um indiscreto, com um ingrato, com um insolente, com um mentiroso, com um invejoso, com um não-sociável. Tudo isso lhes ocorre por ignorância do bem e do mal. Mas eu, que observei que a natureza do bem é o belo, e que a do mal é o vergonhoso, e que a natureza do próprio pecador, que é meu parente, porque participa, não do mesmo sangue ou da mesma semente, mas das inteligência e de uma porção da divindade, não posso receber dano de nenhum deles, pois nenhum me cobrirá de vergonha; nem posso me aborrecer com meu parente nem odiá-lo. Pois, nascemos para colaborar, como os pés, as mãos, as pálpebras, os dentes, superiores e inferiores. Agir, pois, como adversários uns para com os outros é contrário à natureza. E é agir como adversário o fato de manifestar indignação e repulsa. Isso é tudo o que sou: um pouco de carne, um breve fôlego vital e o guia interior. Deixe os livros! Não te distraias mais; não está permitido a ti. Mas que, na idéia de que já és um moribundo, despreza a carne: sangue e pó, ossos, fino tecido de nervos, de pequenas veias e artérias. Olha também em que consiste o fôlego vital: vento, e nem sempre o mesmo, pois em todo momento se expira e de novo se aspira. Em terceiro lugar, pois, te resta o guia interior. Reflete assim: és velho; não o consintas por mais tempo que seja escravo, nem que siga ainda arrastando-se como marionete por instintos egoístas, nem que maldigas o destino presente ou tenhas receio do futuro. Para qualquer parte da natureza, é bom aquilo que colabora com a natureza do conjunto e o que é capaz de preservá-la. E conservam o mundo tanto as transformações dos elementos simples como as dos compostos. Sejam suficientes para ti essas reflexões, se são princípios básicos. Afasta tua sede de livros, para não morrer amargurado, mas verdadeiramente resignado e grato de coração aos deuses. Não consumas a parte da vida que te resta fazendo conjecturas sobre outras pessoas, a não ser que teu objetivo aponte para o bem comum; porque certamente te privas de outra tarefa. Ao querer saber, ao imaginar o que faz fulano e por que, e o que pensa e o que trama e tantas coisas semelhantes que provocam teu raciocínio, tu te afastas da observação do teu guia interior. Convém, consequentemente, que, no encadear das tuas ideias, evites admitir o que é fruto do azar e supérfluo, mas muito mais o inútil e pernicioso. Deves também acostumar-te a ter unicamente aquelas ideias sobre as quais, se te perguntassem de súbito “em que pensas agora?”, com franqueza pudesses responder no mesmo instante “nisso e naquilo”, de maneira que no mesmo instante se manifestasse que tudo em ti é simples, benévolo e próprio de um ser isento de toda cobiça, inveja, receio ou qualquer outra paixão, da qual pudesses envergonhar-te ao reconhecer que a possui em teu pensamento. Porque o homem com essas características, que já não demora em situar-se entre os melhores, converte-se em sacerdote e servo dos deuses, posto ao serviço também da divindade que habita seu interior; tudo que o imuniza contra os prazeres, o faz invulnerável a toda dor, intocável a todo excesso, insensível a toda maldade, atleta da mais excelsa luta, luta que se entrava para não ser abatido por nenhuma paixão, impregnado a fundo de justiça, apegado, com toda a sua alma, aos acontecimentos e a tudo o que lhe tenha acontecido. E, raramente, a não ser por uma grande necessidade e tendo em vista o bem comum, cogita o que a outra pessoa diz, faz ou pensa. Colocará unicamente em prática aquelas coisas que lhe correspondem, e pensa sem cessar no que lhe pertence, o que foi alinhado ao conjunto. Enquanto, por um lado, cumpre o seu dever, por outro, está convencido de que é bom. Porque o destino designado a cada um está envolvido no conjunto e ao mesmo tempo o envolve. Tem também presente que todos os seres racionais têm parentesco e que preocupar-se com todos os homens está de acordo com a natureza humana Mas não deves considerar a opinião de todos, mas somente a opinião daqueles que vivem conforme a natureza. E, em relação aos que não vivem assim, prossegue recordando até o fim como são em casa e fora dela, pela noite e durante o dia, e com que classe de gente convivem. Consequentemente, não considera o elogio de tais homens que nem consigo mesmos estão satisfeitos.Na convicção de que pode sair da vida a qualquer momento, faça, fale e pense todas e cada uma das coisas em consonância com essa ideia. Pois distanciar-se dos homens, se existem deuses, em absoluto é temível, porque estes não poderiam atirar-te ao mar. Mas, se em verdade não existem, ou não lhes importam os assuntos humanos, para que viver em um mundo vazio de deuses ou vazio de providência? Mas sim, existem, e lhes importam as coisas humanas, e criaram todos os meios a seu alcance para que o homem não sucumba aos verdadeiros males. E se restar algum mal, também haveriam previsto, a fim de que contasse o homem com todos os meios para evitar cair nele. Mas o que não torna pior um homem, como isso poderia fazer pior a sua vida? Nem por ignorância nem conscientemente, mas por ser incapaz de prevenir ou corrigir esses defeitos, a natureza do conjunto o teria consentido. E, tampouco, por incapacidade ou inabilidade teria cometido um erro de tais dimensões como acontece aos bons e aos maus indistintamente, bens e males em partes iguais. Entretanto, morte e vida, glória e infâmia, dor e prazer, riqueza e penúria, tudo isso acontecem indistintamente ao homem bom e ao mal, pois não é nem belo nem feio, porque, efetivamente, não são bons nem maus.*APOIE O NARUHODO!O Altay e eu temos duas mensagens pra você.A primeira é: muito, muito obrigado pela sua audiência. Sem ela, o Naruhodo sequer teria sentido de existir. Você nos ajuda demais não só quando ouve, mas também quando espalha episódios para familiares, amigos - e, por que não?, inimigos.A segunda mensagem é: existe uma outra forma de apoiar o Naruhodo, a ciência e o pensamento científico - apoiando financeiramente o nosso projeto de podcast semanal independente, que só descansa no recesso do fim de ano.Manter o Naruhodo tem custos e despesas: servidores, domínio, pesquisa, produção, edição, atendimento, tempo... Enfim, muitas coisas para cobrir - e, algumas delas, em dólar.A gente sabe que nem todo mundo pode apoiar financeiramente. E tá tudo bem. Tente mandar um episódio para alguém que você conhece e acha que vai gostar.A gente sabe que alguns podem, mas não mensalmente. E tá tudo bem também. Você pode apoiar quando puder e cancelar quando quiser. O apoio mínimo é de 15 reais e pode ser feito pela plataforma ORELO ou pela plataforma APOIA-SE. Para quem está fora do Brasil, temos até a plataforma PATREON.É isso, gente. Estamos enfrentando um momento importante e você pode ajudar a combater o negacionismo e manter a chama da ciência acesa. Então, fica aqui o nosso convite: apóie o Naruhodo como puder.bit.ly/naruhodo-no-orelo

Sleep doesn't break because you forgot how to close your eyes. It breaks when anxiety trains your brain to stay on guard, and when quick fixes like alcohol, cannabis, or OTC sleep aids sedate you without restoring you. We team up with Australian psychologist and author Helen Dugdale to unpack how insomnia forms, why 3 a.m. wakeups become a habit loop, and the practical, evidence‑based steps that rebuild real rest—especially for people in recovery.Helen shares how anxiety sits at the core of most sleep problems and why the brain's plasticity is our greatest ally. We dig into Cognitive Behavioral Therapy for Insomnia (CBT‑I) basics—aligning with circadian rhythm, setting simple pre‑bed routines, and replacing catastrophic thoughts with repeatable behaviors—and explore how Eye Movement Desensitization and Reprocessing (EMDR) calms trauma so sleep skills can finally land. Expect concrete tactics: caffeine cutoffs tied to bedtime, screen boundaries that don't feel punitive, mantras that redirect attention, breathing and counting that occupy mental space, and progressive muscle relaxation you can run anywhere, even in a noisy room with the lights on.We also address the realities people with addiction face: unstable housing, tight budgets, caregiving, and long days that drain executive function. You'll hear how to build micro‑habits that fit into crowded lives—thirty seconds while the kettle boils, one minute before starting the car, seven minutes as “0.5% of your day.” We talk timelines for progress, what to do on rough days when HALT hits, and how to bounce back from relapse without shame. The throughline is hope: you are worth the effort, and repetition rewires nights. If you're ready to trade quick fixes for deep, durable rest, this conversation gives you a blueprint you can start tonight.Subscribe, share with a friend who needs better sleep, and leave a review with the one habit you'll try first. Your feedback helps others find the show.To learn more about Helen's work: https://australianbraincoaching.com.auTo contact Dr. Grover: ammadeeasy@fastmail.com

In this thought-provoking solo episode of Modern Chiropractic Mastery, Dr. Kevin Christie dives deep into the hidden mental habits that quietly shape our decisions, confidence, and success—cognitive distortions. Drawing from Dr. Seth Gillihan's work in Cognitive Behavioral Therapy, Dr. Christie breaks down common thinking traps like all-or-nothing thinking, catastrophizing, and emotional reasoning—and shows how they show up in everyday life and in practice ownership.You'll learn a simple but powerful framework to regain control of your mindset: Catch it. Check it. Change it. Dr. Christie explains how this three-step process can help you challenge unhelpful thoughts, reduce stress, and make clearer, more intentional choices.He also reflects on the continued growth of Modern Chiropractic Mastery in 2025 and shares exciting opportunities ahead in 2026, including a London Masterclass. The episode wraps with a strong reminder that long-term success doesn't happen in isolation—having a coach and a community of driven, like-minded professionals can be the difference between burnout and fulfillment.If you're ready to sharpen your mindset, elevate your practice, and stop letting your thoughts run the show, this episode is a must-listen.

Click to Text Thoughts on Today's EpisodeWhat if you could literally change your brain's structure just by thinking differently? Neurosurgeon and Iraq war veteran Dr. Lee Warren shares groundbreaking insights on how modern brain science confirms ancient biblical wisdom—and how you can use "self-brain surgery" to break free from anxiety, depression, and negative thought patterns. After performing over 200 brain surgeries in a war zone and losing his son to tragedy, Dr. Warren discovered the surprising truth: your mind controls your brain, not the other way around. This conversation will change how you think about thinking.Main Points:1. Your Mind Controls Your Brain (Not Vice Versa)2. 80% of Your Thoughts and Feelings Aren't True3. Gratitude and Anxiety Cannot Coexist4. The Daily Scrub-In Practice5. Neuroplasticity: Your Brain's Built-In Hope6. Practical Self-Brain Surgery OperationsLinks:The Life-Changing Art of Self-Brain Surgery: Connecting Neuroscience and Faith to Radically Transform Your LifeDr. Lee Warren PodcastConnect with Dr. Warren:www.drleewarren.comInstagram: @drleewarrenFacebook: @drleewarrenX: @docleewarrenYouTube: @drleewarrenMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Matt delves into insomnia, defining it as a persistent struggle to sleep despite having the opportunity. He presents "Cognitive Behavioral Therapy for Insomnia" (CBTI) as the scientifically validated gold standard, and details the five pillars: stimulus control to rebuild the bed-sleep association, time-in-bed restriction to boost efficiency, sleep hygiene, cognitive restructuring, and relaxation. These strategies retrain the brain to treat the bed as a sanctuary, deactivating the psychological triggers of wakefulness.The episode also addresses the physiological impacts of caffeine, alcohol, and nighttime rumination. Walker contrasts traditional "Z-drugs," which may hinder glymphatic housekeeping, with newer "DORAs" that target the orexin system like a dimmer switch. While discussing tools like Trazodone, he emphasizes that CBTI's aim is to restore the body's innate sleep signals. These evidence-based interventions offer a lasting payoff by aligning behavior with our deep biological needs.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Clean biological living requires precision. Podcast partner Caraway's non-toxic ceramic cookware eliminates deleterious "forever chemicals" for a seamless, slide-off-the-pan cooking experience. Save $190 on sets plus 10% off at Carawayhome.com/mattwalker. Caraway. Non-Toxic kitchenware made modern.In a supplement industry where trust is critical, Matt uses podcast supporter Puori. Their protein powders are free from hormones, GMOs, and pesticides, with every single batch third-party tested for over 200 contaminants. For protein you can trust, save 20% at puori.com/mattwalker.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/channel/UCA3FB1fOtY4Vd8yqLaUvolg

Episode Notes This week on Live Like the World is Dying, we have another re-run episode. Margaret and Smokey talk about ways to go about mental first aid, how to alter responses to trauma for you self and as a community, different paths to resiliency, and why friendship and community are truly the best medicine. Host Info Margaret can be found on twitter @magpiekilljoy or instagram at @margaretkilljoy. Publisher Info This show is published by Strangers in A Tangled Wilderness. We can be found at www.tangledwilderness.org, or on Twitter @TangledWild and Instagram @Tangled_Wilderness. You can support the show on Patreon at www.patreon.com/strangersinatangledwilderness. Transcript LLWD:Smokey on Mental First Aid Margaret 00:15 Hello and welcome to Live Like the World is Dying, your podcast are what feels like the end times. I'm your host, Margaret killjoy. And, this week or month...or let's just go with 'episode'. This episode is going to be all about mental health and mental health first aid and ways to take care of your mental health and ways to help your community and your friends take care of their mental health, and I think you'll like it. But first, this podcast is a proud member of the Channel Zero network of anarchists podcasts. And here's a jingle from another show on the network. Margaret 01:52 Okay, with me today is Smokey. Smokey, could you introduce yourself with your your name, your pronouns, and I guess a little bit about your background about mental health stuff? Smokey 02:04 Sure, I'm Smokey. I live and work in New York City. My pronouns are 'he' and 'him.' For 23 years, I've been working with people managing serious mental illness in an intentional community, I have a degree in psychology, I have taught psychology at the University level, I have been doing social work for a long time, but I've been an anarchist longer. Margaret 02:43 So so the reason I want to have you on is I want to talk about mental health first aid, or I don't know if that's the way it normally gets expressed, but that's the way I see it in my head. Like how are...I guess it's a big question, but I'm interested in exploring ways that we can, as bad things happen that we experience, like some of the best practices we can do in order to not have that cause lasting mental harm to us. Which is a big question. But maybe that's my first question anyway. Smokey 03:12 I mean, the, the truth is bad things will happen to us. It's part of living in the world, and if you are a person that is heavily engaged in the world, meaning, you know, you're involved in politics, or activism, or even just curious about the world, you will probably be exposed on a more regular basis to things that are bad, that can traumatize us. But even if you're not involved in any of those things, you're going to go through life and have really difficult things happen to you. Now, the good news is, that's always been the case for people. We've always done this. And the good news is, we actually know a lot about what goes into resilience. So, how do you bounce back quickly and hopefully thrive after these experiences? I think that is an area that's only now being really examined in depth. But, we have lots of stories and some research to show that actually when bad things happen to us, there is an approach that actually can help catalyst really impressive strength and move...change our life in a really positive direction. We also know that for most people, they have enough reserve of resiliency that....and they can draw upon other resiliency that they're not chronically affected by it, however, and I would argue how our society is kind of structured, we're seeing more and more people that are suffering from very serious chronic effects of, what you said, bad things happening, or what is often traumatic things but it's not just traumatic things that cause chronic problems for us. But, that is the most kind of common understanding so, so while most people with most events will not have a chronic problem, and you can actually really use those problems, those I'm sorry, those events, let's call them traumatic events, those traumatic events they'll really actually improve your thriving, improve your life and your relationship to others in the world. The fact is, currently, it's an ever growing number of people that are having chronic problems. And that's because of the system. Margaret 06:19 Yeah, there's this like, there was an essay a while ago about it, I don't remember it very well, but it's called "We Are Also Very Anxious," and it it was claiming that anxiety is one of the general affects of society today, because of kind of what you're talking about, about systems that set us up to be anxious all the time and handle things in... Smokey 06:42 I think what most people don't understand is, it is consciously, in the sense that it's not that necessarily it's the desire to have the end goal of people being anxious, and people being traumatized, but it is conscious in that we know this will be the collateral outcome of how we set up the systems. That I think is fairly unique and and really kind of pernicious. Margaret 07:17 What are some of the systems that are setting us up to be anxious or traumatized? Smokey 07:23 Well, I'm gonna reverse it a little bit, Margaret. I'm going to talk about what are the things we need to bounce back or have what has been called 'resilience,' and then you and I can explore how our different systems actually make us being able to access that much more difficult. Margaret 07:47 Okay. Oh, that makes sense. Smokey 07:49 The hallmark of resiliency, ironically, is that it's not individual. Margaret 07:57 Okay. Smokey 07:57 In fact, if you look at the research, there are very few, there's going to be a couple, there's gonna be three of them, but very few qualities of an individual psychology or makeup that is a high predictor of resiliency. Margaret 08:20 Okay. Smokey 08:21 And these three are kind of, kind of vague in the sense they're not, they're not terribly dramatic, in a sense. One is, people that tend to score higher on appreciation of humor, tends to be a moderate predictor of resiliency. Margaret 08:46 I like that one. Smokey 08:47 You don't have to be funny yourself. But you can appreciate humor. Seems to be a....and this is tends to be a cross cultural thing. It's pretty low. There are plenty of people that that score very low on that, that also have resiliency. That's the other thing, I'll say that these three personality traits are actually low predictors of resiliency. Margaret 09:13 Compared to the immunity ones that you're gonna talk about? Smokey 09:16 So one is appreciation of humor seems to be one. So, these are intrinsic things that, you know, maybe we got from our family, but but we hold them in ourselves, right? The second one is usually kind of put down as 'education.' And there tends to be a reverse bell curve. If you've had very, very low education, you tend to be more resilient. If you've had extreme professionalization, you know, being a doctor, being a lawyer, well, not even being a lawyer, because that's the only...but many, many years of schooling, PhD things like that, it's not what you study. There's something about... Smokey 10:10 Yeah, or that you didn't. They're almost equal predictors of who gets traumatized. And then the the last one is kind of a 'sense of self' in that it's not an ego strength as we kind of understand it, but it is an understanding of yourself. The people that take the surveys, that they score fairly high....So I give you a survey and say, "What do you think about Smokey on these different attributes?" You give me a survey and say, "Smokey, how would you rate yourself on these different attributes?" Margaret 10:11 It's that you studied. Margaret 10:32 Okay. Smokey 10:59 So, it's suggesting that I have some self-reflexivity about what my strengths and weaknesses are. I can only know that because they're married by these also. Margaret 11:11 Okay. So it's, it's not about you rating yourself high that makes you resilient, it's you rating yourself accurately tohow other people see you. Smokey 11:18 And again, I want to stress that these are fairly low predictors. Now, you'll read a million books, kind of pop like, or the, these other ones. But when you actually look at the research, it's not, you know, it's not that great. So those..however, the ones that are big are things like 'robustness of the social network.' So how many relations and then even more, if you go into depth, 'what are those relationships' and quantity does actually create a certain level of quality, interestingly, especially around things called 'micro-social interactions,' which are these interactions that we don't even think of as relationships, maybe with storepersons, how many of these we have, and then certain in depth, having that combined with a ring of kind of meaningful relationships. And meaningful meaning not necessarily who is most important to me, but how I share and, and share my emotions and my thoughts and things like that. So, there's a lot on that. That is probably the strongest predictor of resilience. Another big predictor of resilience is access to diversity in our social networks. So, having diverse individuals tend to give us more resiliency, and having 'time,' processing time, also gives us more...are high predictors of resiliency, the largest is a 'sense of belonging.' Margaret 13:14 Okay. Smokey 13:15 So that trauma...events that affect our sense of belonging, and this is why children who have very limited opportunities to feel a sense of belonging, which are almost always completely limited, especially for very young children to the family, if that is cut off due to the trauma, or it's already dysfunctional and has nothing to do with the trauma, that sense of belonging, that lack of sense of belonging makes it very difficult to maintain resilience. So. So those are the things that, in a nutshell, we're going to be talking about later about 'How do we improve these?' and 'How do we maximize?' And 'How do we leverage these for Mental Health First Aid?' We can see how things like the internet, social media, capitalism, you know, kind of nation state building, especially as we understand it today, all these kinds of things errode a lot of those things that we would want to see in building resilient people. Margaret 14:28 Right. Smokey 14:28 And, you know, making it more difficult to access those things that we would need. Margaret 14:34 No, that's...this...Okay, yeah, that makes it obvious that the answer to my question of "What are the systems that deny us resiliency?" are just all of this. Yeah, because we're like....most people don't have...there's that really depressing statistic or the series of statistics about the number of friends that adults have in our society, and how it keeps going down every couple of decades. Like, adults just have fewer and fewer friends. And that... Smokey 15:00 The number, the number is the same for children, though too. Margaret 15:05 Is also going down, is what you're saying? Smokey 15:07 Yes. They have more than adults. But compared to earlier times, they have less. So, the trend is not as steep as a trendline. But, but it is still going down. And more importantly, there was a big change with children at one point, and I'm not sure when it historically happened. But, the number of people they interacted with, was much more diverse around age. Margaret 15:39 Oh, interesting. Smokey 15:40 So they had access to more diversity. Margaret 15:43 Yeah, yeah. When you talk about access to diversity, I assume that's diversity in like a lot of different axis, right? I assume that's diversity around like people's like cultural backgrounds, ethnic backgrounds, age. Like, but even like... Smokey 15:56 Modes of thought. Margaret 15:58 Yeah, well, that's is my guess, is that if you're around more people, you have more of an understanding that like, reality is complicated, and like different people see things in different ways. And so therefore, you have a maybe a less rigid idea of what should happen. So, then if something happens outside of that, you're more able to cope, or is this...does... like, because I look at each of these things and I can say why I assume they affect resiliency, but obviously, that's not what you're presenting, you're not presenting how they affect resiliency, merely that they seem to? Smokey 16:34 Yeah, and I don't know, if we know exactly how they affect, and we don't know how they...the effect of them together, you know, social sciences, still pretty primitive. So they, they need to look at single variables, often. But you know, we know with chemistry and biology and ecology, which I think are a little more sophisticated...and physics, which is more sophisticated. The real interesting stuff is in the combinations. Margaret 17:09 Yeah. Okay. Smokey 17:10 So what happens when you have, you know, diversity, but also this diverse and robust social network? Is that really an addition? Or is that a multiplication moment? For resiliency. Margaret 17:23 Right. And then how does that affect like, if that comes at the expense of...well, it probably wouldn't, but if it came at the expense of processing time or something. Smokey 17:33 Exactly. Margaret 17:35 Or, like, you know, okay, I could see how it would balance with education in that, like, I think for a lot of people the access to diversity that they encounter first is like going off to college, right, like meeting people from like, different parts of the world, or whatever. Smokey 17:49 I forgot to mention one other one, but it is, 'meaning.' Meaning is very important. People that score high, or report, meaning deep, kind of core meaning also tend to have higher resiliency. That being said, they...and don't, don't ever confuse resiliency with like, happiness or contentment. It just means that the dysfunction or how far you're knocked off track due to trauma, and we're, we're using trauma in the larger sense of the word, you know, how long it takes you to get back on track, or whether you can even get back on track to where you were prior to the event is what we're talking about. So it's not, this is not a guide to happiness or living a fulfilled life. It's just a guide to avoid the damage. Margaret 19:01 But if we made one that was a specifically a 'How to have a happy life,' I feel like we could sell it and then have a lot of money.Have you considered that? [lauging] Smokey 19:11 Well one could argue whether that's even desirable to have a happy life. That's a whole philosophical thing. That's well beyond my paygrade Margaret 19:22 Yeah, every now and then I have this moment, where I realized I'm in this very melancholy mood, and I'm getting kind of kind of happy about it. And I'm like, "Oh, I'm pretty comfortable with this. This is a nice spot for me." I mean, I also like happiness, too, but you know. Okay, so, this certainly implies that the, the way forward for anyone who's attempting to build resiliency, the sort of holistic solution is building community. Like in terms of as bad stuff happens. Is that... Smokey 19:58 Community that's...and community not being just groups. Okay, so you can, I think, you know, the Internet has become an expert at creating groups. There lots of groups. But community, or communitas or the sense of belonging is more than just a shared interest and a shared knowledge that there's other like-minded people. You'll hear the internet was great for like minded people to get together. But, the early internet was really about people that were sharing and creating meaning together. And I think that was very powerful. That, you know, that seems harder to access on today's Internet, and certainly the large social media platforms are consciously designed to achieve certain modes of experience, which do not lend themselves to that. Margaret 21:06 Right, because it's like the...I don't know the word for this. Smokey 21:10 It's Capitalism. Like, yeah, we're hiding the ball. The ball is Capitalism. Margaret 21:14 Yeah. Smokey 21:14 And how they decided to go with an advertising model as opposed to any other model, and that requires attention. Margaret 21:21 Yeah. Because it seems like when you talk about a robust social network, I mean, you know, theoretically, social network, like social networks, you know, Twitter calls itself a social network, right? And is there anything in the micro social interactions that one has online? Is there value in that? Or do you think that the overall...I mean, okay, because even like looking at... Smokey 21:46 I think there has to be value, I think, yeah, they did. I was reading just today, actually, about research, it was in England, with...this one hospital decided to send postcards to people who had been hospitalized for suicidal attempts. Margaret 22:09 Okay. Smokey 22:10 Most of them ended up in the mental health thing, some of them didn't, because they they left beyond, you know, against medical advice, or whatever. But, anyone that came in presenting with that a month, and then three months later, they sent another postcard just saying, "You know, we're all thinking about you, we're hoping you're all you're doing, alright. We have faith in you," that kind of thing like that, right. Nice postcard, purposely chosen to have a nice scene, sent it out. And they followed up, and they found a significant reduction in further attempts, rehospitalizations of these people, so that's a very, you know, there's no, it's a one way communication, it's not person-to-person, and it had some impact on I would guess one could argue the resiliency of those people from giving into suicidal ideation. Right. Margaret 23:13 Yeah. Smokey 23:14 So I think this is to say that, you know, we'd be...unplugging the internet, you know, that kind of Luddite approach doesn't make sense. There is a value to answer your question to the the internet's micro social interactions. It's just we...it's complicated, because you can't just have micro-social interactions unfortunately, but you need them. Margaret 23:44 Yeah. No, that that's really interesting to me, because yeah, so there's, there is a lot of value that is coming from these things, but then the overall effect is this like, like, for example, even like access to diversity, right? In a lot of ways, theoretically, the Internet gives you access to like everything. But then, instead, it's really designed to create echo chambers in the way that the algorithms and stuff feed people information. And echo chambers of thought is the opposite of diversity, even if the echo chamber of thought is like about diversity. Smokey 24:16 Yeah, I mean, it's set up again, almost as if it were to kind of naturally organically grow, we would probably have just as chaotic and and people would still just be as angry at the Internet, but it probably would develop more resilience in people. Because it wouldn't be stunted by this need to attract attention. The easiest way to do that is through outrage. Easiest way to do that is quickly and fast, so it takes care of your processing time. And relative anonymity is the coin of these kinds of things, you know, that's why bots and things like that, you know, they're not even humans, right? You know, they're just...so all these kinds of things stunt and deform, what could potentially be useful, not a silver bullet, and certainly not necessary to develop resiliency, strong resiliency. You don't need the internet to do that. And there are certain...using the internet, you know, there's going to be certain serious limitations because of the design, how it's designed. Margaret 25:42 Okay, well, so hear me out. If the internet really started coming in latter half of the 20th century, that kind of lines up to when cloaks went out of style.... Smokey 25:54 Absolutely, that's our big problem. And they haven't done any research on cloak and resiliency. Margaret 26:00 I feel that everyone who wears a cloak either has a sense of belonging, or a distinct lack of a sense of belonging. Probably start off with a lack of sense of belonging, but you end up with a sense of belonging So, okay, okay. Smokey 26:15 So I want to say that there's two things that people confuse and a very important. One, is how to prevent chronic effects from traumatic experiences. And then one is how to take care of, if you already have or you you develop a chronic effect of traumatic experiences. Nothing in the psychology literature, sociology literature, anthropology literature, obviously, keeps you from having traumatic experiences. Margaret 26:52 Right. Smokey 26:54 So one is how to prevent it from becoming chronic, and one is how to deal with chronic and they're not the same, they're quite, quite different. So you know, if you already have a chronic traumatic response of some sort, post traumatic stress syndrome, or any of the other related phenomena, you will approach that quite differently than building resilience, which doesn't protect you from having trauma, a traumatic experience. It just allows you to frame it, understand it, maybe if you're lucky, thrive and grow from it. But at worst, get you back on track in not having any chronic problems. Margaret 27:48 Okay, so it seems like there's three things, there's the holistic, building a stronger base of having a community, being more resilient in general. And then there's the like direct first aid to crisis and trauma, and then there's the long term care for the impacts of trauma. Okay, so if so, we've talked a bit about the holistic part of it, you want to talk about the the crisis, the thing to do in the immediate sense as it's happening or whatever? Smokey 28:15 For yourself or for somebody else? Margaret 28:18 Let's start with self. Smokey 28:20 So, self is go out and connect to your social network as much as you can, which is the opposite of what your mind and body is telling you. And that's why I think so much of the quote unquote, "self-care" movement is so wrong. You kind of retreat from your social network, things are too intense, I'm going to retreat from your social network. The research suggests that's the opposite of what you should be doing, you should connect. Now, if you find yourself in an unenviable situation where you don't have a social network, then you need to connect to professionals, because they, they can kind of fill in for that social Network. Therapists, social workers, peer groups, support groups, things like that they can kind of fill in for that. The problem is you don't have that sense of belonging. Well, with support groups, you might. You see this often in AA groups or other support groups. You don't really get that in therapy or or group therapy so much. But that is the first thing and so connect to your group. Obviously on the other side, if you're trying to help your community, your group, you need to actively engage that person who has been traumatized. Margaret 29:33 Yeah, okay. Smokey 29:35 And it's going to be hard. And you need to keep engaging them and engaging them in what? Not distractions: Let's go to a movie, get some ice cream, let's have a good time. And not going into the details of the traumatic experience so much as reconnecting them to the belonging, our friendship, if that. Our political movement, if that. Our religious movement, if that. Whatever that...whatever brought you two together. And that could be you being the community in this person, or could be you as Margaret in this person connecting on that, doubling down on that, and often I see people do things like, "Okay, let's do some self care, or let's, let's do the opposite of whatever the traumatic experience was," if it came from, say oppression, either vicarious or direct through political involvement let's, let's really connect on a non-political kind of way. Margaret 31:19 Ah I see! Smokey 31:21 And I'm saying, "No, you should double down on the politics," reminding them of right what you're doing. Not the trauma necessarily not like, "Oh, remember when you got beaten up, or your, your significant other got arrested or got killed by the police," but it's connecting to meaning, and bringing the community together. Showing the resiliency of the community will vicariously and contagiously affect the individual. And again, doesn't have to be political could be anything. Margaret 32:01 Yeah. Is that? How does that that feels a little bit like the sort of 'get right back on the horse kind of thing.' But then like, in terms of like, socially, rather than, because we 'get back on the horse,' might mean might imply, "Oh, you got beat up at a riot. So go out to the next riot." And that's what you're saying instead is so "Involve you in the fundraising drive for the people who are dealing with this including you," or like... Smokey 32:28 And allowing an expectation that the individual who's been traumatized, might be having a crisis of meaning. And allowing that conversation, to flow and helping that person reconnect to what they found meaningful to start with. So getting right back on the horse again, it's reminding them why they love horses. Margaret 33:02 Yeah. Okay, that makes sense. Okay, I have another question about the the crisis first aid thing, because there's something that, you know, something that you talked to me about a long time ago, when I was working on a lot of like reframing. I was working on coping with trauma. And so maybe this actually relates instead to long term care for trauma. And I, I thought of this as a crisis first aid kind of thing, is I'll use a like, low key example. When I was building my cabin, I'm slightly afraid of heights, not terribly, but slightly. And so I'm on a ladder in the middle of nowhere with no one around and I'm like climbing up the ladder, and I'm nailing in boards. And I found myself saying, "Oh, well, I only have three more boards. And then I'm done. I can get off the ladder. "And then I was like, "No, what I need to do is say, it's actually fine, I am fine. And I can do this," rather than like counting down until I can get off the ladder. And so this is like a way that I've been working on trying to build resiliency, you can apply this to lots of things like if I'm on an airplane, and I'm afraid of flying or something I can, instead of being like, "Five more hours and then we're there. Four more hours and then we're there," instead of being like, "It's actually totally chill that I'm on an airplane. This is fine." And basically like telling myself that to reframe that. Is this....Am I off base with this? Is this tie into this, there's just a different framework? Smokey 34:27 That is what the individual should be trying to do is connect the three different things, keeping it simple. One, is to the community which gives them nourishment. On a plane or on your roof, that's not going to happen. Margaret 34:44 Yeah. Smokey 34:45 Though, actually, to be honest. If you're nervous and you have...go back to your roof example, which I think is a pretty good one. Let's say that you had more than three boards. Let's say it was gonna take you a couple hours to do that. But it's something you're nervous about, connecting to somebody in your social network, whether you, you have your earphones on, and you're just talking to them before or during...after doesn't help. That does one way. Or the other is connecting to what you were doing, which is connecting to kind of reframing or your own internal resilience. I've done something similar like this before. This is not something that is going to need to throw me, it is what's called pocketing the anxiety. Margaret 35:45 Okay. Smokey 35:45 Where you're other-izing it, being like, it's coming from you too, right? being like, "Hey, you could fall. This plane could go down," right? That that's still you, you're generating that. You're not hearing that over to, and you're saying, "Okay, but I'm going to try, you know, give primacy to this other voice in my head. That is saying, "You've got this, it's all right, you've done things like this before."" So that's the second thing. And that's what you were doing. So you could connect to your community, you could connect to kind of a reserve of resiliency. And to do that is allow that one to be pocketed. But be like, "Hey, I want to hear from what this core thing has to say. I want to hear from what the positive person on the front row has to say." You're not arguing with that one. You're just listening. You're changing your, your, what you're attuned to. And then the third one is, if you can, you connect to the meaning. What is the meaning of building the house for you? Where are you going on your flight? And why is it important? Margaret 37:03 Yeah. Okay, Smokey 37:05 And that anxiety and the fact that you're doing it, you want to give again, the primacy to the importance, that "Yeah, I'm really nervous, I'm really freaked out about this, but this thing is so important, or so good for me, or so healthy for me to do this. This must mean it's going to be really important. And I'm connecting to why it's important and focusing on that. So those are the three things that the individual can do. The helping person or community is engagement. The second one is the same, reconnecting to the meaning. Why did you love horses in the first place? Okay, don't have to get back on the horse. But let's not forget horses are awesome. Margaret 37:58 Yeah. Smokey 37:58 And Horseback riding is awesome. Margaret 38:01 Yeah. Smokey 38:01 And you were really good at it before you got thrown. But you know, you don't have to do it now, but let's, let's just let's just share our love of horses for a moment and see how that makes you feel. And then the third one is that kind of drawing upon, instead of drawing upon the individual resilience, which you were doing, like, "Hey, I got this," or the plane, you know, you were, you're hearing from other people, you're drawing upon their individual resilience. "Smokey, tell me about the time you did this thing that was hard." And I tell ya, you're like, "Well, Smokey can fucking do that I can do it. You don't even think...it doesn't even work necessarily consciously. Margaret 38:50 Right. Smokey 38:51 So you could see that what you're doing individually, the helper or the community is doing complementary. Margaret 38:59 Yeah. Smokey 39:00 And now you can see why a lot of self care narrative, a lot of taking a break a lot of burnout narrative, all these things, at best aren't going to help you and at worst, in my opinion, are kind of counterproductive. Margaret 39:17 Well, and that's the, to go to the, you know, working on my roof thing I think about...because I've had some success with this. I've had some success where I....there's certain fears that I have, like, suppressed or something like I've stopped being as afraid of...the fear is no longer a deciding factor in my decision making, because of this kind of reframing this kind of like, yeah, pocketing like...And it's probably always useful to have the like, I don't want to reframe so completely that I just walk around on a roof all the time, without paying attention to what I'm doing, right?Because people do that and then they fall and the reason that there's a reason that roofing is one of the most dangerous jobs in America. So a, I don't know I yeah, I, I appreciate that, that you can do that. And then if it's a thing you're going to keep doing anyway, it becomes easier if you start handling it like, carefully, you know? Smokey 40:17 Well, you don't want to give it too much. So why do we? Why is it natural for us to take anxiety or fear and focus on it? It's somewhat evolutionary, right? It's a threat, right? It's supposed to draw your attention, right? It's supposed to draw your attention. And if you're not careful, it will draw your attention away from other things that are quieter that like that resiliency in the front row you need to call on, because they're not as flashy, right? So I don't think you have to worry about threat....You're right. You don't want to get to the point where you and that's why I say 'pocket it,' as opposed to 'deny it, suppress it, argue with it. demolish it.' I think it's good to have that little, "Beep, beep, beep there's a threat," and then being like, "Okay, but I want to continue to do this. Let's hear from resiliency in the front row. What? What do you have to tell me too?" You have to not...what happens is we go into the weeds of the threat. Oh, so what? "Oh, I fall off and I compound fracture, and I'm way out here in the woods, and no one's going to get me. My phone isn't charged." That's not what the original beep was. Original beep like, "You're high up on a ladder, seems unstable. This seems sketchy," right? Okay. Got that. And then resilience is, "Yeah, you've done lots of sketchy stuff. You've written in the back of a pickup truck. That's sketchy, so seatbelt there, nothing, you know, let me remind you that that you can overcome." And, but by going into the anxiety, going into the fear, you're forcing yourself to justify the thing. And then it becomes more and more elaborate, and it gets crazier and crazier very quickly. You know, all of sudden, you're bleeding out and you're cutting your leg off with a pen knife. It's like, "Wow, how did all this happen?" Margaret 42:38 Yeah, well, and that's actually something that comes up a lot in terms of people interacting with the show and about like preparedness in general. Because in my mind, the point of paying attention to how to deal with forest fire while I live in the woods, is not to then spend all of my time fantasizing and worrying about forest fire. But instead, to compare it to this ladder, if I get this "Beep, beep, the ladder is unstable." I climb down, I stabilize the ladder as best as I can. And then I climb back up and I do the thing. And then when I think about like, with fire, I'm like, "Okay, I have done the work to minimize the risk of fire. And so now I can stop thinking about it." Like, I can listen to the little beep, beep noise and do the thing. And now I can ignore the beep beep because just like literally, when you're backing up a truck and it goes beep, beep, you're like, yeah, no, I know, I'm backing up. Thanks. You know, like, Smokey 43:35 Yeah, it's good to know, it's good to know, you're not going forward. Margaret 43:39 Yeah, no. No, okay. That's interesting. And then the other thing that's really interesting about this, the thing that you're presenting, is it means that in some ways, work that we present as very individual in our society, even in radical society, is actually community based on this idea, like so conquering phobias is something that we help one another do, it seems like, Smokey 44:02 Absolutely. I mean, the best stuff on all this stuff is that people reverse engineering it to make people do dangerous, bad things. The military. Margaret 44:18 Yeah, they're probably pretty good at getting people to conquer phobias. Yep. Smokey 44:21 They have a great sense of belonging. They have a great sense of pulling in internal resilient, group resilient, connecting to meaning even when it's absolutely meaningless what you're doing. It's all the dark side of what we're talking about, but it's quite effective and it literally wins wars. Margaret 44:47 Yeah, that makes sense. Because you have this whole... Smokey 44:50 Literally it changes history. And so, the good news is, we can kind of reclaim that for what I think it was originally purposed to do, which is to protect us from the traumas that we had to go through in our evolutionary existence. So we couldn't afford to have a whole bunch of us chronically disabled. Meaning unable to function, you know, they've just taken it and, and bent it a little bit, and learned very deeply about it, how to how to use it for the things that really cause, you know, physical death and injury. And, and, you know, obviously, they're not perfect, you have a lot of trauma, but not, not as much as you would expect for what they do. And every year they get better and better. Margaret 45:51 Hooray. Smokey 45:53 We have to get on top of our game. Margaret 45:56 Yeah. Smokey 45:57 And get people not to do what they do. I'm not suggesting reading...well maybe reading military, but not...you can't use those tools to make people truly free and resilient. Margaret 46:17 Yeah. Smokey 46:18 In the healthy kind of way. Yeah. Margaret 46:22 Okay, so in our three things, there's the holistic, prepared resiliency thing, then there's the immediate, the bad thing is happening first aid. Should we talk about what to do when the thing has, when you have the like, the injury, the mental injury of the trauma? Smokey 46:42 Like with most injuries, it's rehab, right? Margaret 46:45 Yeah. No, no, you just keep doing the thing, and then hope it fixes itself. [laughs] Smokey 46:53 My approach to most medical oddities that happen as I get older, it's like, "It'll fix itself, this tooth will grow back, right? The pain will go away, right?" Yeah, just like physical rehab, it does require two important aspects for all physical, what we think of when someone says I have to go to rehab, physical rehab, not not alcohol rehab, or psych rehab, is that there's two things that are happening. One, is a understanding, a deep understanding of the injury, often not by the person, but by the physical therapist. Right? That if they know, okay, this is torn meniscus, or this is this and I, okay, so I understand the anatomy, I understand the surgery that happened. Okay. And then the second is, short term, not lifelong therapy, not lifelong this or that. Short term techniques to usually strengthen muscles and other joints and things around the injury. Okay. And that's what, what I would call good recovery after you already have the injury. It's not after you've had the traumatic experience, because traumatic experience doesn't necessarily cause a chronic injury, and we're trying to reduce the number of chronic injuries, but chronic injuries are going to happen. chronic injuries already exist today. A lot of the people we know are walking around with chronic injuries that are impacting their ability to do what they want to do and what in my opinion, we need them to do, because there's so much change that needs to happen. We need everybody as much as possible to be working at their ability. So wherever we can fix injury, we should. So so one is where do I get an understanding of how this injury impacts my life? And I think different cognitive psychology, I think CBT, DBT, these things are very, very good in general. Margaret 49:22 I know what those are, but can you explain. Smokey 49:22 Cognitive Behavioral Therapy, Dialectical Behavioral Therapy. These all come out of cognitive psychology from the 50s. Our techniques, but most therapists use versions of this anyway. So just going to therapy, what it is doing initially, is trying to, like the physical therapist, tell you, "This is the injury you have. This is why it's causing you to limp, or why you have weakness in your arm and wrist. And what we're going to do is we're going to give you some techniques to build up, usually the muscles, or whatever else needs to be built up around it so that you will be able to get more use out of your hand." And that is what we need to do with people that have this chronic injury. So, one, is you need to find out how the injury is impacting. So, I'm drinking more, I'm getting angry more, or I'm having trouble making relationships, or I'm having, and there's a series of, you know, 50 year old techniques to really kind of get down and see, okay, this injury is causing these things, that's how it's impacting me, and I don't want to drink more, or I want to be able to sleep better, or I want to be able to focus, or I want to be able to have meaningful relationship with my partner or my children or whatever, whatever that is, right? And then there are techniques, and they're developing new techniques, all the time, there's like EMDR, which is an eye thing that I don't fully understand. There DBT, dialectical behavioral therapy, has a lot of techniques that you kind of practice in groups. As you know, we have mutual aid cell therapy, MAST, which is also a group where you're sharing techniques to build up these different things and resilience. So, community, and meaning, and all those...reframing all those kinds of things. So, but they shouldn't, despite the length of the injury, how long you've been injured, how long you've been limping, and how much it's affected other parts of your psychic body in a way. These are things that still should be able to be remediated relatively quickly. Smokey 49:31 That's exciting. Yeah. Smokey 50:10 But this is not a lifelong thing. Now, that doesn't mean, if you're traumatized as a child for example, it's sort of like if you've completely shattered your wrist bone, and they've put in pins and things like that, that wrist, may never have the flexibility, it did, the actual wrist bone, you know, the bones in the wrist. But by building muscles, and other things around it, you could then theoretically have full flexibility that you had before, right? But it's not the actual wrist bone, but that that injury is still there. You've built up...Sometimes it's called strength-based approach or model where you're building up other strengths, you have to relieve the impact that that injury, so like, a common thing with with trauma is trust. My trust is very damaged. My ability to trust others, or trust certain environments, or maybe trust myself, right, is completely damaged. So if, if my...and that may never fully heal, that's like my shattered wrist bone. So then, by building up, let's say, I don't trust myself, I did something, really fucked up myself, you know, psychologically, traumatically, but by building up trust in others, and then in the environment, or other things, that can mediate that damage or vice versa. Margaret 53:53 You mean vice versa, like if you? Smokey 53:59 Like, if my problem is a trust of others, or trust with strangers, or trust with friends, you know, I've been betrayed in a really traumatic way by my mother, or my father or uncle or something like that then, you know, building up my friendships to a really strong degree will reduce and eventually eliminate, hopefully erase the impact of that injury on the rest of my life. I'm not doomed to have dysfunctional relationships, lack of sleep, alcoholism or whatever are the symptoms of that traumatic event, that chronic traumatic event. Margaret 54:54 Okay, so my next question is, and it's sort of a leading question, you mentioned MAST earlier and I kind of want to ask, like, do we need specialists for all of this? Do we have people who both generalize and specialize in this kind of thing? Are there ways that, you know, we as a community can, like, get better at most of this stuff while then some of it like, you know, obviously people specialize in and this remains useful? Like... Smokey 55:22 You need. I wouldn't say...You need, you do need specialists, not for their knowledge, per se so much as they're there for people that the injury has gone on so long that the resiliency, all those other things, they don't have a social network, they haven't had time, because the damage happened so early to build up those reserves, that that person in the front row, the front row, the seats are empty. That is, it's really great we live...Now, in other cultures, the specialists were probably shamans, religious people, mentors, things like that, that said, "Okay, my role is to," all therapy is self therapy. That was Carl Rogers, he was quite correct about that. The specialist you're talking about are the kind of stand in for people who don't have people to do that. I would argue all real therapy is probably community therapy. It's relational. So if you have friends, if you have community, if you have a place, or places you find belonging, then theoretically, no, I don't think you need....I think those groups, and I think most specialists would agree to actually, those groups, if they're doing this can actually do a much better job for that individual. They know that individual and there's a natural affinity. And there there are other non specifically therapeutic benefits for engaging in re engaging in these things that have nothing to do with the injury that are just healthy, and good to you. So sort of like taking Ensure, Ensure will keep you alive when you're you've had some surgery, you've had some really bad injury, or if you need saline solution, right? But we're not suggesting people walk around with saline bags. There are better ways to get that, more natural ways to get that. I'm not talking alternative, psychiatric or, you know, take herbs instead of psychiatric medication. But there are better ways to do that. And I think, but I'm glad we have saline. Margaret 58:08 Yeah, Smokey 58:08 I think it saves a lot of people's lives. But, we would never give up the other ways to get nutrients because of other benefits to it. You know, sharing a meal with people is also a really good thing. Margaret 58:21 And then even like from a, you know, the advantages of community, etc. I'm guessing it's not something that's like magically imbued in community. It's like can be something that communities need to actually learn these skills and develop like, I mean, there's a reason that well, you know, I guess I'm reasonably open about this. I used to have like fairly paralyzing panic attacks, and then it started generalizing. And then, you know, a very good cognitive behavioral therapist gave me the tools with which to start addressing that. And that wasn't something I was getting from....I didn't get it from my community in the end, but I got it from a specific person in the community, rather than like, everyone already knows this or something. Smokey 59:03 Well, I think what we're doing right here is, is....I mean, people don't know. So they read....People were trying to help you from your community. Undoubtedly, with the right. intentions, and the right motives, but without the information on what actually works. Margaret 59:27 Yep. Smokey 59:28 And that's all that was happening there. Margaret 59:30 Yeah, totally. Smokey 59:31 So, it's really, you know, as cliche as it sound. It's really about just giving people some basic tools that we already had at one time. Margaret 59:44 Yeah. Smokey 59:45 Forgot, became specialized. So you know, I'm throwing around CBT, DBT, EMDR. None of that people can keep in their head. They will....The audience listening today are not going to remember all those things. And nor do they have to. But they have to know that, you know, reconnecting to the horse, but not telling people to get back on the horse, that kind of tough love kind of thing isn't going to work, but neither is the self care, take a bubble bath... Margaret 1:00:19 Never see a horse again, run from a horse. Smokey 1:00:21 Never see a horse, again, we're not even going to talk about horses, let's go do something else, isn't going to work either. And I think once we...you know, it's not brain science...Though it is. [laughs] It is pretty, you know, these are, and you look at how religions do this, you know, you look at how the military does this, you look at how like, fascists do this, you know, all sorts of groups, communities can do this fairly effectively. And it doesn't cost money. It's not expensive. You don't have to be highly educated or read all the science to be able to do that. And people naturally try, but I think a lot of the self help kind of gets in the way. And some people think they know. "Okay, well, this is what needs to happen, because I saw on Oprah." That kind of thing. " Margaret 1:01:26 Yeah, Well, I mean, actually, that's one of the main takeaways that's coming from me is I've been, I've been thinking a lot about my own mental health first aid on a fairly individual basis, right? You know, even though it was community, that helped me find the means by which to pull myself out of a very bad mental space in that I was in for a lot of years. But I still, in the end was kind of viewing it as, like, "Ah, someone else gave me the tools. And now it's on me." It's like this individual responsibility to take care of myself. And, and so that's like, one of the things that I'm taking as a takeaway from this is learning to be inter-reliant. Smokey 1:02:06 There isn't enough research on it, again, because of our individualistic nature, and probably because of variables. But there's certainly tons of anecdotal evidence, and having done this for a long time talking to people and how the place I work is particularly set up, helping others is a really great way to help yourself. Margaret 1:02:30 Yeah. Smokey 1:02:31 it really works. It's very, I mean, obviously, in the Greeks, you know, you have the 'wounded healer,' kind of concept. Many indigenous traditions have said this much better than the Western. And I believe they have...and they needed to, but they had a much better kind of understanding of these things that we're we're talking about. You know, it. So, where people can...and I've heard this podcast, your podcast too, talking about this ability to be, you know, have self efficacy. But it's more than self efficacy. It's really helping others. Margaret 1:03:22 Yeah. Smokey 1:03:23 And that, that is really powerful. And there's not enough research on that. And I think that's why support groups, I think that's why, you know, AA, despite all its problems, has spread all over the world and has been around for, you know, 75 years, and is not going to go away anytime soon. Despite some obvious problems, is there's that there's that... they hit upon that they they re discovered something that we always kind of knew. Margaret 1:03:59 Yeah. Okay, well, we're coming out of time. We're running out of time. Are there any last thoughts, things that I should have asked you? I mean, there's a ton we can talk about this, and I'll probably try and have you on to talk about more specifics in the near future. But, is there anything anything I'm missing? Smokey 1:04:15 No, I think I think just re emphasizing the end piece that you know, for people that have resources, communities, meaning, social network, you know, that is worth investing your time and your energy into because that's going to build your...if you want to get psychologically strong, that is the easiest and the best investment, Put down the self help book. Call your friend. You know, don't search Google for the symptoms of this, that, or the other thing. Connect to what's important to you. And then lastly, try to help others or help the world in some way. And those are going to be profound and effective ways to build long lasting resilience as an individual. As a community, we should design our communities around that. Margaret 1:05:35 Yeah. All right. Well, that seems like a good thing to end on. Do you have anything that you want to plug like, I don't know books about mutual aid self therapy or anything like that? Smokey 1:05:46 I want to plug community. That's all I want to plug. Margaret 1:05:50 Cool. All right. Well, it's nice talking to you, and I'll talk to you soon. Smokey 1:05:54 Yep. Margaret 1:06:00 Thank you so much for listening. If you enjoyed this podcast, please tell people about it. Actually, I mean, honestly, if you enjoyed this episode, in particular, like think about it, and think about reaching out to people, and who needs to be reached out to and who you need to reach out to, and how to build stronger communities. But if you want to support this podcast, you can tell people about it. And you can tell the internet about it. And you can tell the algorithms about it. But, you can also tell people about it in person. And you can also support it by supporting the, by supporting Strangers In A Tangled Wilderness, which is the people who produce this podcast. It's an anarchist publishing collective that I'm part of, and you can support it on Patreon at patreon.com/strangersinatangledwilderness. And if you support at pretty much any level, you get access to some stuff, and if you support a $10 you'll get a zine in the mail. And if you support at $20, you'll get your name read at the end of episodes. Like for example, Hoss the dog, and Micahiah, and Chris, and Sam, and Kirk, Eleanor, Jennifer, Staro, Cat J, Chelsea, Dana, David, Nicole, Mikki, Paige, SJ, Shawn, Hunter, Theo, Boise Mutual Aid, Milica, and paparouna. And that's all, and we will talk to you soon, and I don't know, I hope you all are doing as well as you can. This podcast is powered by Pinecast. Try Pinecast for free, forever, no credit card required. If you decide to upgrade, use coupon code r-69f62d for 40% off for 4 months, and support Live Like the World is Dying.

Chronic insomnia affects millions worldwide and raises risks for cardiovascular disease, mental illness, and cognitive decline. Effective nondrug treatments are essential for restoring sleep and protecting long-term health Cognitive behavioral therapy for insomnia (CBT-I) is the leading behavioral treatment for chronic insomnia. It uses structured therapy to change sleep-disrupting thoughts and habits A study directly compared tai chi with CBT-I for chronic insomnia, using the same treatment length, standardized instruction, and identical measures to evaluate sleep outcomes CBT-I led to faster improvements early on, while tai chi reached similar results by 12 months and showed higher rates of continued practice after the formal intervention ended Both approaches improved sleep duration, reduced nighttime awakenings, and eased anxiety and depression, offering different but sustainable options for managing chronic insomnia without medication

Welcome to the Young Dad Podcast—whether you're mowing the lawn, grilling dinner, juggling dirty diapers, or just stealing five minutes for yourself—we're glad you're here. Grab your juice box, grab a snack, and let's jump into today's real and honest conversation.Our guest today is Austin Davis, a visionary leader in teen behavioral health and addiction recovery. He's the founder and CEO of Clearfork Academy, the go-to residential treatment center in Texas for teens battling mental health challenges and substance use. With over 15 years of hands-on experience, Austin combines counseling, ministry, and faith to guide teens and families toward healing and hope.If you're a parent, educator, or someone who cares about the next generation—this episode is for you.Visit ClearforkAcademy.com to learn more about their mission, programs, and how they're transforming lives through faith, structure, and care. If you're a parent or educator seeking support—this is the place to start.Visit the website for interactive activity guides and everything YDP- ⁠⁠www.youngdadpod.com Click the link for YDP deals (Triad Math, Forefathers, and more) - https://linktr.ee/youngdadpod Interested in being a guest on the Young Dad Podcast? Reach out to Jey Young through PodMatch at this link: https://www.joinpodmatch.com/youngdadLastly,consider making a monetary donation to support the Pod, https://buymeacoffee.com/youngdadpod.Chapters00:00 Introduction to Teen Behavioral Health01:03 Austin's Journey into Counseling03:42 Integrating Faith and Counseling08:43 Clear Fork Academy's Unique Approach11:29 Understanding Family Dynamics15:53 The Identity Crisis in Teens19:58 Cognitive Behavioral Therapy and Self-Perception24:53 Understanding Personal Accountability26:28 Recognizing Signs of Distress in Teens29:16 The Importance of Parental Involvement31:52 Success Stories from Clear Fork Academy36:30 The Journey of Healing and Identity39:19 A Call to Action for Families40:24 Lighthearted Moments in the Dad Zone

If you've ever spent the whole day dreaming about going to bed, only to climb under the covers and lie wide awake, this episode will feel like a deep exhale. I'm joined by sleep psychologist Dr. Shelby Harris to talk about the tired-but-wired cycle so many mothers fall into and why it's more common than you think. We unpack the real reasons your brain won't shut off at night, from revenge bedtime procrastination to the mental load that follows moms everywhere. Dr. Harris explains how habits, overstimulation, and our constant push to “catch up” all get in the way of rest, even when we're desperate for it. And most importantly, she shares the science-backed strategies that actually work for an overwhelmed parent who needs sleep but can't find the off switch. Whether you're dealing with the occasional rough night or months of broken sleep, this conversation brings clarity, relief, and doable steps that don't add more pressure to your already full plate. In This Episode, We Cover: ✔️ Why moms feel exhausted all day yet can't fall asleep at night ✔️ The psychology behind “tired but wired” ✔️ Revenge bedtime procrastination and why it hits mothers so hard ✔️ How over-stimulation and unfinished to-dos keep your brain awake ✔️ Simple sleep hygiene habits that truly help ✔️ What to do when your phone is sabotaging your nights ✔️ Cognitive Behavioral Therapy for Insomnia (CBT-I): who it helps and why ✔️ When to consider medication and what that process looks like ✔️ How our own sleep habits shape our kids' sleep long term Want more? Listen to the full, original episode. Our podcasts are also now on YouTube. If you prefer a video podcast with closed captioning, check us out there and ⁠subscribe to PedsDocTalk⁠. Get trusted pediatric advice, relatable parenting insights, and evidence-based tips delivered straight to your inbox—join thousands of parents who rely on the PDT newsletter to stay informed, supported, and confident. ⁠⁠⁠⁠Join the newsletter⁠⁠⁠⁠! And don't forget to follow ⁠⁠⁠⁠@pedsdoctalkpodcast⁠⁠⁠⁠ on Instagram—our new space just for parents looking for real talk and real support. We love the sponsors that make this show possible! You can always find all the special deals and codes for all our current sponsors on the ⁠PedsDocTalk Podcast Sponsorships⁠ page of the website.  Learn more about your ad choices. Visit podcastchoices.com/adchoices