ARP 434 Rucking or Backpacking for Health

Well, you learn something every day. The words of the day is Ruck as in rucksack and rucking as it is known in the UK. Around these parts most people refer to a rucksack as a backpack and rucking is walking intentionally with a heavy pack. 

I bring this up because there was an article about rucking to help with post traumatic stress disorder (PTSD) 

To my limited understanding, this is also a training activity for soldiers or for people that want to be closer to nature so they head out with a bunch of survival gear and walk into the wilderness.

But you don't have to. You might be rucking and not know it. In this episode, a definition of rucking, does it help with PTSD or anxiety and what role does exercise play in symptom control and mental health.

Resources Mentioned: 

Military.com has a page on a small study on veterans who walked in both natural and urban centers. There is also a link to the original study and their process of evaluation. 

Men's Health has an article about the practice of rucking and some of the things to be aware of should you decide to get started. 

The Cleveland Clinic is more specific about what is needed and other items to known.

Harvard Health has a post on Can exercise help treat anxiety? As a solo treatment, no but it is an important part of the treatment process.

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.

Disclaimers

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 433 Quick Look at National Alliance on Mental Health

In this episode, a look a the non-profit website of the National Alliance on Mental Health. What does it offer for those of us that have mental health challenges? There is good stuff at NAMI.

Eh, there is a problem in the episode: I said the word of when I should have said on. I've fixed the visuals but... yeah I goofed.

There are websites that claim to provide mental health information. Many of them are commercial for profit websites. Nothing wrong with that but you have to look at the product and what they sell. 

Often it is you. 

Not just cookies any more there are trackers, bugs and algorithm fences that round you and your information up for profit.

 
Some websites provide a surface level information that is connected to affiliate links. 

Even those sites that originally have nothing to do with mental health issues. 

I've seen mental health related articles on tech websites, hardware websites, and so called consumer-ish type sites that are nothing but link farms for products that are being sold under the guise of a review. 

So I want to start doing more about describing the legit sites, the tolerable ones and hopefully over time, this will help folks stay away from the more skanky sites.

 

Resources Mentioned: 

NAMI Information page on Mental Health Conditions.

NAMI Connections for Peer Support Group.

NAMI Support page for Families and Caregivers.

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.

ARP 432 Life Lessons and Rancid Peanut Butter

This is a story about how a bad jar of peanut butter reminded me of some basic life lessons. The ones we say we know but don't implement.  It is like when Cab Calloway sings St. James Infirmary Blues. 

Cab gets ahold of a note and pitches it to the heavens before bringing back to earth. You might need to do your own pitching. Maybe it will come back to you. Maybe not. 

I like both the cartoon animation and him singing it in person. If you need a mind balm, you can't go wrong watching either version. Take a deep breath, reassess and carry on.

Resources Mentioned and Implied

National Peanut Board with information about how long peanut products last.

From the 1947 movie Hi-Di-Ho Cab gives a spirited performance of St. James Infirmary Blues.

The Fletcher Studios used Cab Calloway as the template for Koko the Clown dancing in a segment of their 1933 version of Snow White. Basically the filmmakers traced Cab and his dance moves onto Koko the Clown. 

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.

ARP 431 Social Anxiety AKA Social Phobia

This is a short episode that briefly talks about social anxiety and three resources that might be helpful when it comes to making decisions about treatment.

Resources Mentioned: 

The Anxiety and Depression Association of America has a brochure on what the disorder is, the symptoms and treatment options

The Social Anxiety Association is a non-profit that specifically helps those with the condition.

On the website with a fact sheet, a link to an updated test for Social Anxiety, and a forum for those that want to communicate with others.

The National Social Anxiety Center has a current blog about issues related to having social phobias.

There is a post on shy bladder conditions, social anxiety and the hangover and on on developing conversational skills to reduce social anxiety.

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.

ARP 430 Inflammation and Immune Health Book

In this episode, a simple definition of inflammation and the book Immune Health, A Myth Busting Guide. One of those myths is about the relationship between inflammation and mental health.

Some days it is a struggle. Facing your known mistakes and dealing with current ones. Not what the episode is about but the name of the book is Immune Health. I said the correct name all but once in the show. I'm past deadline so I have to live with it and accept it.  

Gotta say, there is acid churning in the stomach. Facing your true self is rough. Not being perfect is a drag. Or the positive version, why drag yourself down, you are human. Stand up and get on with the day.

Resources Mentioned: 

The original Guardian article about inflammation and Daniel M. Davis book.

The UK publisher, Penguin has the sample chapter of the book.

Amazon UK version of the Ebook with an option to add the audiobook.

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.

ARP 429 When You Are Extra Jumpy

In this episode, a look at what you can do if you have excessive startle response or you are extra jumpy around certain sounds or experiences. 

This is for people that have a confirmed anxiety condition and being jumpy is one of their symptoms.

Resources Mentioned: 

What to Eat for Better Mental Health on the Sutter Health website.

Cleveland Clinic on Eat These Foods to Reduce Stress and Anxiety

The Mayo Clinic FAQ on coping with anxiety.

Harvard Sleep Medicine page on Sleep Hygiene and a page on Progressive Muscle Relaxation for Sleep.

For U.S. Armed Forces service members, the Red Cross has a PDF on setting up a sleep routine

Australian Center for Clinical Interventions web page on Progressive Muscle Relaxation

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.

ARP 428 How Do You Cope With Reactive Thinking

This is our third example of how some people think when faced with a problem. Max, who just found out that he has a panic disorder. He accepts that he's in trouble. Yep, time for action. Max is gonna solve this problem. Shouldn't take more than a week or two.

Reactive thinking is certainly goal focused. Skim and plug in the proper words so that you sound like you know what you are talking about. Except you don't. You are moving so fast that you don't really allow time to let it soak in. Even symptom management takes time and you are going to need a lot more than a week and a half. 

Resources Mentioned: 

The US National Institute of Mental Health also has a page on panic disorders.  It talks about the difference between a panic attack and a panic disorder. On that site there are listings for the various treatment options

TED-ED animated video on Panic Attacks and How to Prevent Them

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.