ARP 362 - Healthy Minds Program App

This is a quick look at the Healthy Minds Program App and what can do for you to help you chill out.

One way to think about mindfulness it is an intentional period of time that you practice of grounding yourself in the moment. 

Meditation is a method that you use to help you get to a mindful space.  Some of those tools include breathing, movement, or a specific mental practice to create healthy pathways and move out the muck.

What can it do for you:

• Meditative practice
• Audio education on training the brain and understanding the mind.
• Tracking your wellness level.
• Helps to reduce anxiety levels.

There is no charge to use the app but they would not mind if you made a donation to support the non-profit that created it.

This app is available on Android and iOS devices.

Just a reminder, I do not accept advertising or have affiliate links. I seek out the resources and products. 

In eight years, I have never done an interview. I don't want to. I'd rather have a conversation.  But not necessarily via the podcast.

This has not stopped PR people from sending me possible interview candidates. I have a special folder where they go into purgatory. I use to email them to tell them that. Doesn't seem to matter to them. 

If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

Meditation and Mindfulness: What You Need To Know from the National Center for Complementary and Integrative Medicine. 

The Healthy Minds Program App in the Apple App store.

The Healthy Minds Program App on the Google Play store.

Disclaimer: 

Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Some ARP Changes and Apple Podcasts

Update: I found a better theme. Still having problems but such is life. Google Plus does not exist anymore but dang if I can remove that icon. And I paid cash money to have the ability to customize the template. Grrr...

Hi folks, just wanted to give you a update on some things. 

I was messing around and decided that the blog could stand an update. I made some changes, found out it didn't work but I couldn't exactly restore the prior version. My fault. I overwrote the backup copy.

Anyway, I have it at a functional level for now. It looks different and it will probably change again. I like a two column format and I can't make this version show the second column.

Looks good on mobile but cuts off the images on the desktop front page version. The line spacing is giving me fits. I'll work it out. Or not. 

The second thing is that there is now Apple Podcasts on the web. You don't need iTunes to use it. You don't even need a subscription. Unless you want to.

Main Apple Podcasts on the web site

ARP show page

This is a potentially a good thing for Android and Linux users. Or for folks that do not like fiddling with a podcasting app.

You can bookmark it on your phone or tablet browser and then bobs your uncle you will be on the main podcasting page. (I've been watching a lot of UK TV.) You can search for the podcast and it will take you right to the show page.

There is a URL for it but is a long one ARP on Apple Podcasts https://podcasts.apple.com/us/podcast/anxiety-road-podcast/id1033739334

For the time being, it seems to be easier to go to the main Apple Podcasts site and search for the show. 

You can also read the transcripts but they are jacked up. They were nice and neat when I submitted them but something got lost along the way. Readable but not pretty.

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.

ARP 361 - Your Anxiety Toolbox

Those of us that want to find solutions or treat their anxiety have a lot of things to think about. We also need resources and practical things that can help us deal with our symptoms. 

You might need a centralized place to keep track of treatment, apps, concepts and skills to improve your health.

A toolbox is a container for those items that help you with a project. An anxiety toolbox is a real or metaphorical container for the things you need to help control your symptoms and treat your condition. 

In this episode, I want to talk about the idea of what an anxiety toolbox could be. I can't define what your toolbox would look like. But I can tell you, especially when you are at high tide, it could be very helpful.

If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

KFF News story about a non-therapist spouse providing mental health session via an on-line service.

CCI Fact Sheet on the Viscous Cycle of Anxiety from Western Australia

Mental Health America fact sheet on Coping Toolbox Strategies

The Anxiety Journal: 7 Weeks of Prompts and Exercises to Overcome Anxiety Paperback by Richard S. Gallagher LMFT.  You can find this book at many on-line retailers and it might pop up at places like Walmart or Target. Not an endorsement, just an option for you to check it out.

National Institute of Mental Health brochures on mental health topics. 

Anxiety and Depression Association of America has resources, member discussion groups and webinars. They also have a YouTube channel.

Helpguide.org is a non-profit website that talks about a variety of mental health issue. They have a specific section on anxiety disorders and anxiety attacks.

Disclaimer: 

Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 360 - Mental Health Treatment Options for 2024

This is the second part of a look at some of the mental health treatment options in 2024. There have been changes since the creation of the podcast in 2015.

For example, in 2015 there were limited telehealth options, no entrepreneurial mental health apps and service providers. No A.I enhanced apps. And mental health services was primarily provided face to face or in a group setting.

There have been changes in technology and access to care.

For my overseas listeners, I'm sorry but this one is going to be U.S. centric. There are cultural, governmental and way too many differences in access to treatment.  Please continue to listen and glean from it what you can.

Before I get to that, it helps if you know the terms, vocabulary and some of the science based options for your anxiety. 

One of the resources that is accessible is located at the U.S. National Institute of Mental Health - Booklets and Fact Sheets. Consider this a starting point in your treatment, so that you have a understanding of what is going on and some, but not all of your treatment options.

If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

U.S. National Institute of Mental Health - Booklets and Fact Sheets The documents can be viewed on the website or downloaded as a PDF. There are also Spanish language versions.

Mental Health America page on Screening Tools for Anxiety

Cognitive Behavioral Therapy (CBT) focuses on identifying and changing negative thought patterns and behaviors. This therapy is suggested for people that have anxiety, some forms of depression.

In the Anxiety Disorders booklet, there is a section on Cognitive Behavioral Therapy. There is a much longer definition I found at the U.S. National Library of Medicine.

If you prefer your information in an audio format, the National Association of Cognitive-Behavioral Therapists has a self-help section that has recordings about various CBT topics, including dealing with anxiety. 

Acceptance and Commitment (ACT) therapy the focus is that it routes you into the present tense, along with providing skills to handle problems.

There is a lot of treatment definitions on the Psychology Today website:

• Acceptance and Commitment Therapy
• Introduction to Acceptance and Commitment Therapy
• Equine Assisted Therapy

Dialectical Behavior Therapy (DBT) is for folks that need help in regulating emotions, developing mindfulness skills and help with challenging situations. Harvard Health has a page about DBT, 

And Everyday Health has an extensive guide about DBT,

Disclaimer: 

Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 359 - Medication Treatment Options in 2024

I'm coming up on the anniversary for the podcast. I started in 2015 because even with the internet at the time, it was hard to find accurate information about having an anxiety or mental health condition. 

I also felt that limiting treatment just to medication or therapy didn't necessarily take into consideration the needs of a diverse group of people with the disorder. 

There are people that have symptoms and just want them to stop. Those folks need to know you might stop one set of symptoms but if you don't address the problem, they will come back.

I also have folks that will not, cannot and should not take medication. Therapy can help but you might have to do other things, like learn to meditate, breath for symptom control and manage you sugar intake.

Movement is important. Proper amount of sleep is essential. Work/Life balance isn't a dirty concept, it is what our bodies need to function and thrive.

So I'm breaking this up into a series of post. The first one is about Medication in 2024.

If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

Mental Health America Screening Test for Anxiety. This is not a diagnostic test but it could give you indicators that there is a problem that you might need to address. There is also a version of the test in the Spanish language.

If you are new to this, you want to start with authoritative information.

The U.S. National Institute of Mental Health has a page on anxiety disorders and the types of medication generally prescribed for the condition.

The Anxiety and Depression Association of America has a page on medication options.

Helpguide.org also has information, they would prefer you to consider medication as a last resort but they have good information about anxiety disorders and attacks.

Disclaimer: 

Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 358 - Be Careful Using Nutmeg

Nutmeg has been around for centuries being used for good and for evil. The evil part comes in when traders who couldn't get their hands on the actual spice would make wooden balls out of anything and sell it . 

The TLDR is that you have to be careful with nutmeg. You can have it in small amounts. And I do mean small. A pinch, a dash or maybe just a quarter of a teaspoon. 

Anyway flimflam goes way back. And it does move forward. 

My email got flooded with news about nutmeg for anxiety symptoms and treatment. The truth is out there but with AI writing blog posts and SEO spamification it is getting harder to know if you reading accurate information.

So in this episode I want to present to you some information you can use if you come across an ad for a website stating this spice is a viable for anxiety symptoms. There is no medical proof that it does but that won't stop a lot of people from trying it.


If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

Mosby's Book on Herbs and Natural Supplements by Linda Skidmore-Roth. Check your local library or if you want to purchase, visit your online book vendor.  There is an e-book version available.

There is a page on Drugs.com about Nutmeg.

Abstract from Encyclopedia of Toxicology (Third Edition) 2014, Pages 630-631

National Capital Poison Control Center Kitchen Surprises and Cautions

A 2020 Toxicology Question of the Week Nutmeg, a Potentially Uninvited Holiday Guest?

Disclaimer: 

Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 357 - Mindfulness vs Meditation

There are times when you just have to keep putting one foot in front of the other. You will get to a destination. Hopefully the one that you intended to get to. 

In this episode I wanted to help make clear the difference between mindfulness and the practice/tool/application of meditation.

I have to be honest, it isn't for everybody. There are people that have weaponized the terms. Or feel that it isn't strong enough for what they are going through. 

Or they don't have time to sit and breathe. They have real life problems and asking them to take an hour to take care of themselves it a bit much.

I understand. 

I would submit that you have to be ready to do this. I think there can be great benefits in reducing symptoms. I do think it should be in your anxiety tool kit.

But only if you are ready to take it on. 


If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

Image Comics page on the trade paperback on A Haunted Girl, you can get a sense of the graphic novel and if you want to dip your toes into both horror and depression. 

The American Foundation for Suicide Prevention has an interview with the creators of the book and how it relates to the organization. 

From Mindful.org a 25-page Guide to Mindfulness pdf with suggestions on how to get started. 

App

Insight Timer contains a lot of different meditation content from a variety of creators. It also has sleep modules and breathing practices. It is available on Android and iOS.

Audio/Podcast

Steven Webb's Inner Peace Meditations podcast with episodes specific to anxiety relief. 

Books

Detox Your Thoughts by Andrea Bonior, PhD on how you can handle mind chatter and stay in the present moment. 

ADAA self help book on Anxiety and Depression Association of America Patient Guide to Mood and Anxiety Disorders 

Video

There are multiple mediations on YouTube. I'm focusing on those that specific have anxiety or related conditions as their focus.

Dr. Andrew Huberman talking about Physiological Sigh type of breathing. This is a segment of a video from the Tim Ferris podcast. 

Then from Stanford University, there is Cyclic sighing where in 90 seconds you can get a bit of relief. This video discusses the reasons and the technique at 1:21 minutes into the video. 

Disclaimer: 

Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.