2020 ~ Anxiety Road Podcast

Show 229 Loneliness or Finding Joy Where You Can

Loneliness can come and go. But if it is on-going then that could be a form of chronic loneliness. Chronic loneliness can also intermix with anxiety and depression. That is never a good thing.

I removed mention of Anna Magnani from the episode, it was running too long. Magnani is another person that can make you reconnect to feelings and emotions.

Anna Magnani was fierce. She was a first class, A1 scene stealer. I have great sympathy for any actor in any film she appeared in.

In body, presence, and using the craft of acting, she made you look and listen to her. In her films, she commands you to be with her. If you can find the film, The Rose Tattoo, or any of her Italian language films that will keep you engaged for a bit.

To get a sample of her talent, there is a retrospective video from Izzy at Be Kind, Rewind.

Look, loneliness is complex. It is tough. I wanted to say something about it and to let folks know that they are heard, even in their loneliness.

I'm trying to chip away at a very large rock. It is going to take a while.

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

Resources Mentioned:

From the 1990 Tony Awards - Michael Jeter and Brett Barrett clip "We'll take a glass together" and acceptance speech.

Retrospective on actor Michael Jeter by The Back Focus.

From Be Kind, Rewind, retrospective on actress Anna Magnani. I wanted to give a shout out about her but I cut it from the episode. You should know about Anna Magnani.

Loneliness Resources:

Dept. of Veteran Affairs Harry Truman Memorial Hospital recordings on relaxation techniques.

From Oprah.com an online version of the Loneliness Quiz.

CIGNA page on Signs and Symptoms of Chronic Loneliness

Anxiety.org page on Loneliness Makes a Bigger Impact on Your Mental and Physical Health Than You Might Think

Psychologist Clarissa Gosney video on Tips for Surviving Social Isolation During the Covid-19 Pandemic

From Mindful.org A Loving-Kindness Meditation to Cultivate Resilience

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.

Show 228 - Needle Phobia and Resources

Food, Phobias, Trauma, Treatment

This is a quick episode on needle phobia. I don't give as much wiggle room as I normally do. Your health is a stake.

If you have dental pain and need treatment that you refuse to do, that is painful. On many levels. Having needle phobia that is stronger than tooth pain is serious. It affect not just your mouth but other body systems as well.

If you need diagnostic testing but you won't do it then you are making yourself sicker. Because at some point, you are going to have a needle in your arm and you will have no say about it. That might be a tad too late.

In no way I'm I suggesting this is easy. Nope. It is not.

I am saying that being pain free and physical symptom free is so much better.

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

Resources Mentioned:

Alyssia from Mind Over Munch does a great job of explaining healthy anti-anxiety foods that support the brain and body. The episode is called Best Foods for Anxiety and Depression.

Jerry Emanuelson's The Needle Phobia Page is just that; a one page resource about needle phobia, and some of the things that you can do to deal with it.

Overcoming Trypanophobia or the Fear of Needles from Verywell Mind

Veinlight demonstration video of how to use the vein illumination product.

Red Cross video on tips to handle your fear of needles.

How to Cope When You're Scared of Needles by Christie Ferrari. In about three minutes she really does give functional things you can do you deal with needle phobia.

Disclaimer:

Show 227 Quick Look at the CalmiGo Smart Calming Companion

Breathing, Culture, Mindfulness, Relaxation, Therapy

In this episode, a look at a device that might help you with symptom management and up your pattern breathing skills.

For those of you reluctant to take medication or are looking for other ways to handle your symptoms, this could be an option.

I want to make sure that folks know about a new talk show series from Taraj P. Henson called Peace of Mind.

It is a talk show about mental health issues concerning the Black/African American community. It streams on Facebook Watch on Monday and Wednesdays 9am Pacific and 12 noon Eastern time.

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

Resources Mentioned:

CNBC.com post about Tony Hsieh, loneliness and some ideas about what to do about it.

New series from Taraj P. Henson called Peace of Mind. It is a series about mental health issues concerning the Black/African American community. It streams on Facebook Watch on Monday and Wednesdays 9am Pacific and 12 noon Eastern time.

Official website of the CalmiGo Smart Calming Companion

This is the tutorial video for the CalmiGo product.

Disclaimer:

Show 226 - Aromatherapy Oils for Stress Relief

Alternative, Aromatherapy, Brain, Complementary, Education, Relaxation

In this weeks show I fess up to eating chocolate cookies, a look at the website and videos from MedCircle.com and a look at some of the essential oils that can be helpful to handle anxiety symptoms.

According to the National Center for Complementary and Integrative Health:

"Aromatherapy is sometimes used for insomnia, but we don’t know whether it’s helpful because little rigorous research has been done on this topic.

Aromatherapy is sometimes incorporated into massage therapy for various conditions, such as knee pain from osteoarthritis or pain, anxiety, and other symptoms in people with cancer."

So this is a brief update on essential oils for aromatherapy.

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

Resources Mentioned:

MedCircle.com is a membership mental health education service. The goal is to provide information about mental health concepts and treatment. There is a MedCircle YouTube channel for the service where you can view clips or watch selected full episodes.

Dr. Tracey Marks has a video on Essential Oils and the Brain on YouTube.

John Hopkins University article on Aromatherapy: Do Essential Oils Really Work?

Very Well Mind page on Using Aromatherapy for Relieving Your Stress and a more detailed on on Aromatherapy for Social Anxiety Disorder

Disclaimer:

Show 225 - Crafting Life with Mud

anger, Anxiety, Conflict, Resilience, Trauma

It has been a hard couple of weeks. Last week I had a public panic attack. If you are looking for a how to do it episode then I invite you to check out some of my prior episodes.

The short version is that sometimes you think you get it but then you find out that you don't have it.

That something from long ago can jack you up. The good news is that you can learn from it and get about making changes.

Take that mud and find some value in it.

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

Resources Mentioned:

From the UCLA Mindfulness Awareness Research Center, there is a free app for meditations.

Disclaimer:

Show 224 Questions About Amazon Pharmacy Service

Medication

One of the suggested treatment options is medication. Traditionally in the U.S. that meant going to the drug store/pharmacy.

Now, X=the unknown is catching up with us. Very soon you will be able to make a tele-heath appointment with a mental health provider. That person will provide you a prescription for medication.

You log onto Amazon.com and request delivery of your meds, which are delivered two days later.

Amazon Pharmacy isn't the only way to have medication delivered. But there are questions about the possible disruptive nature of the company entering the healthcare space.

In this episode, a brief look at the pharmacy service, some questions and concerns.

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

Resources Mentioned:

Amazon Pharmacy press release about their new service. There is also a FAQ type page for consumers and Prime members.

Supermarket News article about Sam's Club contracting with Door Dash for medication delivery. And Costco is working with Instacart to provide pharmacy delivery services.

From the Los Angeles Times, there is a business column by David Lazerus asking some of the same questions and concerns about Amazon’s entry into healthcare.

Disclaimer:

Show 223 Feeling Numb

Depression, Fear, Relaxation, Resource, Stress, Trauma

The dictionary says that feeling numb is a lack of sensation. Those of us with anxiety disorders are usually feeling something. Until we don’t.

Let’s say something big happened and everybody around you is celebrating. But you are not a part of it. Even if it is something that you really wanted. You are separated from the experience. There are a couple of names for this but the easy way to express it is feeling numb.

In this episode, a look at what feeling numb is, the source and some of the online therapists and mental health ideas and suggestions about how to deal with it.

I need to stress that if possible, you should consult a licensed behavioral health provider. There are increasing telehealth options and resources. The links provided are from licensed professionals who are offering their opinions and are providing ideas for consideration.

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

Resources Mentioned:

Psychologist Will Meek has a visual chart of the emotions and how to understand

The Anxiety First Aid Kit, Quic k Tools for Extreme and Uncertain Times published by New Harbinger Press. The link is the publisher's website. You can find the book at online book vendors or you can contact your local independent bookstore.

From Very Well Mind What Is Emotional Numbing?

Why Do I Feel Numb Emotionally? Dissociation Explained in Depth by physiotherapist David Maloney. This is a half-hour video that goes into detail about experiencing feeling numb (aka dissociation) and what you can do about it.

2018 post from The Mighty on 16 Things People Don't Realize You're Doing Because You're Emotionally 'Numb

Therapist Támara Hill provides some ideas about "How Can I Begin To Heal?" 3-4 Tools You Can Use Everyday

Tiny Buddha How to Connect to Yourself and Feel Balanced with 10 Grounding Techniques

Dr. Stephanie Cordes Easy Grounding Exercises to Calm the Nervous System

Psychologist Will Meek - How to Relax

Disclaimer:

Show 221 Pebble in the Road Being Out of Order

Burnout, Resource, Support

On one of the BBC web pages is an video about a man who started walking to control his panic attacks. it turned into a mission and career.

I admire his determination and his ultimate goal of doing that in other countries of the world.

I'm trying to hold my space in the here and now. Not as easy as it sound. But it is important. Find your peace where you can. In this episode a quick look at burnout resources.

We all need a helping hand but some of us need just a bit more in dark times. If times are that bad contact the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Burnout Prevention and Treatment by Helpguide.org

Psychology Today article by Sherrie Bourg Carter Psy.D. gives an overview of what burnout is and what are some of the symptoms.

There is a podcast called Hurry Slowly where Jocelyn Giel looks at the power of slowing down.

2017 Slate article Therapy Is Great, but I Still Need Medication

Disclaimer:

Show 222 Is it a Medical App?

Apps, Support, Technology, Therapy, Treatment

I get a little long winded but in this episode, I needed to explain what are medical apps and what isn't. That breathing app on your phone probably isn't a medical app.

That is the topic of this weeks episode. Regulated and unregulated medical apps

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

Resources Mentioned:

U.S. Federal Food and Drug Administration (FDA) Device Software Functions Including Mobile Medical Applications

U.S. FDA page Examples of Mobile Apps That Are NOT Medical Devices

Headspace and Talkspace, Both companies provide connections to virtual therapists via audio, text or vendor.

Rootd – Panic Attack Relief This is an app that helps those of you with panic attacks to handle your symptoms. It provides an education module, symptom relief, a journaling module and other resources.

MoodKit This app uses Cognitive Behavioral Therapy (CBT) as the foundation of some of the activities in the app. It is a hybrid between providing patient information and a journal.

PocketCoach This app is similar to the other it uses CBT and Mindfulness-Based Stress-Reduction to provide information to users about their condition and how to handle their symptoms.

2024 Update. One Mind PsyberGuide is closed. The non-profit could not obtain funding to continue. You can still access the archives at this time. PsyberGuide is a resource to help you find and evaluate mental health apps. The project looks at on-line, Android and iOS apps. Some of the mental health apps have an evaluation of their performance.

Disclaimer:

Show 220 Five More Coping Skills and Why They Work

Anxiety, Awareness, Education, Resource, Treatment

You can be sitting in a doctor’s office.

The doctor tells you that there is nothing physically wrong. Based on your symptoms, you fit the profile of a person having an anxiety condition.

The doctor may or may not prescribe medication.

The doctor may or may not give you are referral to a behavioral health professional like a therapist, psychologists or psychiatrist.

Maybe, if you have a really good doctor, they provide you with a brochure or handout that gives you more than a sentence about your specific type of anxiety and treatment options.

That is kinda rare but it does happen.

You walk out of the office.

What do you do?

That is part of the motivation why I created this podcast. To give folks multiple options for understanding what is going on in their bodies and more than two treatment options.

Yes, there really are more than two. My belief is that it is a whole body approach to treatment.

Start from a place of respect for your body. Even if you are currently angry with it at the moment.

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

Resources Mentioned:

From the Experts: How to Cope with Anxiety and Loneliness in the Age of Coronavirus by the TimesUp Foundation. How to create a place of being ok during these times.

Anxiety and Depression Association of America has articles, information sheets, and a YouTube channel that might be of interest to you.

HelpGuide.org focuses more on non-medication related treatment and resources.

National Alliance of Mental Health aka NAMI information on Anxiety Disorders.

National Institute of Mental Health page on Anxiety Disorders.

Disclaimer:

The #With Me Video Playlist

Anxiety, Sleep, Therapy, Worry

I ignored this at first. I scrolled past it a number of times. I wasn't in the mood for platitudes about getting help. But then I came back to it and tried a video from The Psych Show.

Psychologist Ali Mattu, shows tangible, real things a person could do to chill out. Stuff that works for him, and maybe for you.

He ware personable, real and reminded me about the human connections we all need. Especially if you are going through a rough patch.

Anyway, I just want to make sure that if you happen to be on YouTube because you are feeling well then may take a look at some of the videos on the #With Me Playlist.

Some of these folks are behavioral health professionals. Some are people who have lived with a condition for so long, the know the basics a newbie would want to know.

Doesn't cost you anything to check it out.

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

Disclaimer:

Show 219 Anxiety Journals and Workbooks

Book, Support, Therapy, Treatment

There are different types of anxiety journals and workbooks for different needs. There are books that you can use by yourself, and others that are best used working with a behavioral health professional.

And you’d think I wouldn’t have to define what a journal or workbook is but in this case, I do. Because there are the bound type of books that you can find anyplace from the 99 Cents Only store to the most expensive stationary outlet. Bound blank pages with maybe the date and a section for doodling.

Love those things, but not the topic of the podcast. This is a look at items that are specifically targeted to people that have stress or anxiety issues.

But even that doesn't quite get to it. There is a wide range of publications and apps.

Because there is a difference between anxiety journals and workbooks. You want to find a good match for what you need.

There are journal books that might have a one sentence prompt and you are given a few lines to respond to that sentence. You might need more.

There are thick workbooks that give solid information about anxiety conditions, what to do if X happens and push a specific treatment choice. You might need less.

You might need your content in plain English or you want the full firehouse of information.

In this episode, a look at anxiety journals and workbooks. Some of the authors do have audiobook versions.

Oh, one more thing. There are a number of books with the same name or similar names. When possible, I've included the author's name, website or publisher to help you get to the item mentioned in the podcast.

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

Resources Mentioned:

Apps Mention:

Android: Mind Journal: anxiety relief & mental health diary from Ory. Helps you track your mood, symptoms and provides meditations and affirmations. The app is free to download and there are in app purchases

Apple: Anxiety Journal App allows you to record your mood, provide reminders of symptom management techniques, and suggestions on how to calm yourself.

Paper - eBook - Audiobook

Moorea Seal is an artist, entrepreneur and author of 52 Lists for Calm.

The Anxiety Journal: Exercises to Soothe Stress and Eliminate Anxiety Wherever You Are: A Guided Journal by Corinne Sweet.

The Anti-Anxiety Notebook

Calm the F*ck Down, Managing Anxiety and Problem Solving in the Face of Adversity by Sarah Knight.

The Anxiety Skills Workbook Simple CBT and Mindfulness Strategies for Overcoming Anxiety, Fear, and Worry by Stefan G. Hofmann, New Harbinger Publications. Available as a print for e-book.

The Anxiety & Phobia Workbook, 7th Edition by Edmond J. Bourne.

Disclaimer:

Show 218 - Focus on Your Treatment

Apps, Support, Treatment

We can get caught in a vortex of life responsibilities and obligations. However, there are times when we must pare it down to what is essential.

So let’s get specific. Your physical and mental health are essential. This is not debatable.

Your treatment is important. You do have the option to stop or start your treatment at any time but there is a cost to that decision.

That cost isn’t always financial. Relationships. Being able to socialize in person. Being able to make non-fear-based decisions. You can't do that hanging on to everything buzzing about.

Make time for the work.

The healing work.

Rest.

Meditation.

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

Resources Mentioned:

LifeTick is a web application to help you achieve your goals. It requires you to be clear about what you want and when to expect a date of completion. There is a free and paid version of the service.

If you want to check it out to see if it is a good fit there is a LifeTick YouTube channel.

Anxiety Rescue eCourse by the Anxiety Sisters is a five-week self directed eCourse on anxiety information and treatment options..

Nicky Cullen's blog post on When is it time to quit? Dude has a love of F-Bombs so if that bothers you trapes elsewhere.

Disclaimer:

Show 217 You Are Going to Make Mistakes.

Failure, Road Map, Support

A mistake is an act or judgement that is misguided or wrong. It isn't always a bad thing.

You do the best you can with the information available. Sometimes you find out that what you thought would work, has problems.

Or you are not in the right space to accept what you are being told.

Or there is so much noise in your head that you grab on to the first thing you see. Sometimes that works.

Sometimes it doesn't. This is a pebble in the road to remind you to keep trying. Find a way.

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

Resources (Not) Mentioned:

Mindful Magazine has an post about How to Meditate with Anxiety.

From Overcoming Social Anxiety website, What on Earth is the Amygdala and How Is It Related to Social Anxiety?

The Simply Noise app can help you with finding the right sound for your needs, that could be a frequency noise or a sound of nature. Windows users can go to the download section of the website and select the items that will give them an audio balm.

Disclaimer:

Show 216 Three Nutrition Audiobooks for Mental Health

Book, Brain, Food, Resource

This week, a look at three audiobooks that talk about using food or nutrition as a way to deal with an mental health or anxiety condition.

There are a lot of resources when it comes to finding materials about treating the various forms of anxiety. Finding authoritative and viable resources is a lot more difficult.

Then there are books with ok content but with poor or non-engaged readers. I can't recommend those books.

So, the books that appear in this episode had to pass through the following process:

There is both a physical book and audiobook available.
The author has the required training or qualification in order to write the book.
And just like if I was standing in a library or bookstore, there is an opportunity to read or get a sense of the content or philosophy regarding the materials.

In housekeeping news, last time I mentioned that the podcast has been picked up by Amazon Music & Podcast. I went to check it out, there are problems. There is no show description.

There are only about 10 episodes listed. I have over 200 and they are in an unfathomable random order. At the time of this recording other podcasting folks are having issues as well. It is a new service and I hope that get it fixed quickly.

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

Resources:

Mindful.org has a 10 minute meditation for a full body scan. It can help you reconnect your mind and body. https://www.mindful.org/a-10-minute-body-scan-practice/

For more information about Dr. Uma Naidoo This is Your Brain on Food or to find a vendor for her book and audiobook you can visit her website. There is also an interview of Dr. Naidoo on the Amen Clinic YouTube channel

Dr. Emeran Mayer book on The Mind Gut Connection can be found at his website, which also has videos about his approach about the brain and gut connections. There are versions via ebook, print and audiobook.

Dr. William W. Li's book called Eat to Beat Disease also talks about the mind/body connection but also gives you actionable steps that you can do to transition into more healthy eating. There is a recipe section with accessible ideas about healthy recipes. On his website there are recipes you can use to eat in support of your body.

Disclaimer:

Show 215 Magnesium for Symptom Relief

Brain, Food, Nutrition, Pathfinders

Food can be one of the many paths to healing. There are essential minerals that the body needs to function. Run low on them and you might have problems sleeping, focusing and functioning.

In this episode, a look at the mineral magnesium, what it can do for you and some of the foods and products you can access to get you up to proper levels.

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

Resources Mentioned:

Inside of You Podcast with Michael Rosenbaum interview with Kevin Conroy

Game and On-Line Harassment Hotline website where you can get more information about the service.

National Institute of Health/Office of Dietary Supplements page on Magnesium, there is also a

Linus Pauling Institute Micronutrient Information Center page on Magnesium

Disclaimer:

Show 214 Decision Fatigue

Anxiety, Brain, Burnout, Resource

Hi folks, I'm going into virtual vacation mode. This episode is the inspiration I need to take a break. The brain is mush. And not the good kind either.

I'll either skip a couple of weeks or make short episodes. If you are new to the podcast, there is plenty of topics in the archives for you to check out.

Decision Fatigue is about thinking exhaustion. At some point you can't make a decision or you make one to get people out of your face. Make the wrong decision and they will be back to remind you of it.

Decision Fatigue is when your brain has made too many decisions in a period of time. Your reasoning, quality of the decisions and what you are willing to do not to make a decision is in play.

Do I want ice cream, sorbet or water ice? That is too complicated for me right now.

In many of the pages of the Internet there is advice about fighting, overcoming and how to guard against having it affect you.

Some of the sources are linked below.

But why does everything have to be a fight? Or stomped to the ground? Check out the resources below and see if they help make the concept clear.

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

Resources Mentioned:

Therapist Joe Borders page on Anxiety and Decision Fatigue.

The Center for Anxiety in New York has a page about Overcoming Decision Fatigue.

Four Remedies for Decision Fatigue from University of Maryland Robert H. Smith School of Business

Melody Wilding's post about Stressed? Try This 1 Minute Self-Care Practice To Regain Control.

2018 article on How to Prevent Decision Fatigue at Verywell Mind.

How To Beat Decision Fatigue With Better Brain Habits a 2018 blog post at Trello.

The Complexities of Decision Making from the Human Factor Blog.

Disclaimer:

Justin Michael Williams Clip on Boring Meditation

Book, Meditation, Mindfulness

There are many paths to meditation. there is the secular one. The faith influenced path and on and on.

This is a person that is talking about meditation. Yes it can be boring. Maybe understanding what it is you are trying to do could help.

I was checking out the Sounds True website and viewed this video. He is the author of Stay Woke, Meditation for the Rest of Us and you can get more info about his book at the Sounds True website

I had trouble accessing his main website so that is a thing that might be worked out in time.

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

Disclaimer:

Show 213 Anxiety Lessons from Fictional Detectives

Anxiety, Culture, Depression, OCD, PTSD, Trauma

I was viewing CBS Sunday Mornings Jane Pauley about her journey regarding depression and bi-polar depression. And how people will come up to her and start talking about their issues with the illness.

There are a lot of foot soldiers who are trying to do the right thing about sharing reliable information about mental health treatment.

I make no secret that I am on the same journey as other people. There are weeks when I think I should shut it down. And sometimes I might miss an episode because life can get a bit too much.

But I also know that telling folks that there is help, it is accessible in a variety of forms and that there isn't a quick fix is an important thing to do.

With a medical diagnosis of anxiety or depression, you do have to make adjustments on how you go forward. You have to look at what you are putting in your body.

You have to look at your environment - is it a healthy one for you? Do you want or don't want to take medication? It is a choice.

Honestly, you have to find what is right for you. I could list 1,000 things you could do. You might only need seven. Or the 1,001 that neither of us knows about.

Treatment isn't the MacGuffin. It is the journey in claiming bits of yourself before you find it. That is hard for many people to accept. There is work involved.

There is much more to it and that is why there are a bunch of episodes on a variety of topics. Some you might resonate with and others are crap to you.

That is ok. Or you might just come to the blog and find something a resource you can use. That works for me too.

In this episode, something a little different. This is a look at some of the famous detectives of fiction that may or may not have an anxiety condition.

Some are self-declared and others have things projected on to them. But it is interesting to look at how the detectives function with the anxiety MacGuffin in the closet.

Resources Mentioned:

Jane Pauley via Sunday Morning on Recognizing Depression.

New York Times article, At Talkspace, Start-Up Culture Collides With Mental Health Concerns

Talkspace Founders Respond to New York Times article on Medium.

PTSD Resources

Episode 161 - a list of therapy search databases to aid you in finding a therapist.

ADAA.org brochure on Post Traumatic Stress Disorder.

Psychiatry.org has an information page about PTSD as well.

Daylio Self-Care Bullet Journal app to help keep track of your moods, task and goals. It is available for iOS and Android devices.

OCD Resources

Helpguide.org information page on Obsessive Compulsive Disorder.

ADAA.org has a brochure on Obsessive Compulsive Disorder

The International OCD Foundation also has a resource page on the topic, including a page that evaluates apps for those trying to control their condition..

Grief Resources

The non-profit What's Your Grief has a resource section with solo learning courses about various aspects of the grieving process.

From Psychology Today a post about Bereavement Anxiety Managing anxiety after the death of a loved-one.

Detectives Hook-Ups

On YouTube, you can find episodes of 1970s Lord Peter Whimsey performed by Ian Carmichael or the audio book versions. There are also some clips and episodes of the 1987 version performed by actor Edward Petherbridge.

Dr. Lucy Worsley talks about Sayers and also mentions Whimsey's PTSD condition.

Agatha Christie official website with listing of her books, plays and other materials.

For those hard core and closer to the canon text visit The Baker Street Irregulars.

Monk - The Television Series via Fandom.com

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

Disclaimer:

Metathesiophobia aka The Fear of Change

Anxiety, Book, Fear, Phobias, Symptoms

This is a pebble in the road about the fear of change. Specifically, the phobia about the fear of change. It has a name. Metathesiophobia. It is much easier to say the fear of change. That is the topic of this episode.

There is a lot of fear romping around these days. I think it is important to know what you are dealing with but that is just me. I can see that for a lot of people, getting back to "normal" overrides anything else. They want and need that structure.

They want it the way it was. Even if there is sufficient information to warrant a change, even temporary. Or permanent. And that is ok, if it doesn't impact your or another persons life.

Not being political here. Let me give an example.

Ralph goes to work, then goes home.

Does not go anywhere on the weekends.

Does not like being alone so somebody has to be in the house with him.

Does not take vacations and doesn't like it if the family wants to go.

So they don't go anywhere as a group.

Ralph knows this isn't right but he can't tolerate being anywhere but work and home.

Ralph might have a phobia.

There are resources that might be of assistance to help understand and how to deal with phobias. I share a few of them in the podcast.

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

Resources Mentioned:

HelpGuide.org has an information posts on phobias and irrational fears

Faith G. Harper 2018 book Unf*ck Your Brain: Using Science to Get over Anxiety, Depression, Anger, Freak-Outs, and Triggers. You can find the book in paper form or as an audio book at your preferred book vendor.

Verywell Mind has an page on a list of phobias and some of the things a person can do about them.

The Anxiety Toolkit by Alice Boyes, PhD You can read a passage from the book at Oprah.com

Disclaimer:

For Me and Those that Come After

Affirmation, Awareness, Breathing, CBT, Fear, Mindfulness, Therapy

I'm putting this here because I probably should not mention it in the podcast again.

And I think it should be viewed by people who are starting to be aware that there is more to treatment or reconstructing your life than a set finite list of rules and where they come from.

Rules are important, especially in health care. You gotta wash you hands in order not to spread germs from one person to another. This has been proven true by science and data.

But sometimes a healing can happen via a song. An image. Or a cartoon.

I never want to be so old that I can't be open to inspiration, creativity or learning because of the form of the content.

Not my style. Never has been.

Never will be.

This is a clip from the animated series, called Steven Universe. It explains the concept of what is a negative thought and how to deal with it.

20 million people have watched this clip. It is resonating with all kinds of folks. Maybe it will with you. Maybe it won't. I'm just plunking this here, just in case.

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

Disclaimer:

Show 211 Negative Thoughts and Anxiety

Symptoms, Therapy

Some of the people with an anxiety disorder have excessive negative thoughts. They come at you like a Tommy gun. Obsessively repetitive negative thoughts.

The kinds of things that would get a birth pessimist shook up. There isn't one type of negative thought. These things have a pattern or an intensity that can internally terrorize person in their own body.

The good news is that there are ways to control and maybe even stop them. That is the topic of this episode.

PS: This is not about positive thinking. This is about controlling one of the symptoms of having a medically diagnosed anxiety condition.

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

Resources Mentioned:

At ADAA.org a post on Unwanted Intrusive Thoughts and how to understand them.

Melli O'Brien at MrsMindfulness on The Four Keys to Overcoming Negative Thinking for Good.

I can't let this go, Steven Universe clip on Just A Thought. It really does speak to the process of letting go of a negative thought.

Very Well Mind has a post about Negative Thinking Patterns and Your Beliefs and some suggestions about dealing with them.

On Audible.com there is a audio book, Rewire Your Anxious Brain How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry by Catherine Pittman and author Elizabeth Karle

From Mental Health America, a worksheet on Stopping Stupid Thoughts.

Twenty Questions to Help You Challenge a Negative Thought pdf accessed via McGill University.

Disclaimer:

Mask Anxiety or How to Wear the Mask

anger, Anxiety, Breathing, Stress, Symptoms, Therapy

There was a news story about people putting on the masks. People mentioned symptoms about heart palpitations, can't breathe and feeling disorientated. Those are some of the symptoms of an anxiety or panic attack.

You might have to go through a process to be comfortable wearing a mask. There are a lot of things you can do. In this episode, a look at some of the things you can do to make peace with the mask, if you want to.

What am I talking about? Well, some of the things that cause problems is the fabric of the mask, or how it feels on your skin. It could be too light or to heavy a fabric.

Or you have feelings that you can't quite express but you don't like it. And that is ok to acknowledge that. Well, maybe not on Twitter. But it is also ok to find ways of making it work for you.

As I mentioned in the podcast, I'm not looking to help anybody not wear the mask. This is an adult decision. The reasons have been presented by other sources for and against.

But if you want to wear one and are having symptoms when you try, then it might be something to do with anxiety with the mask or other issues. That is what this episode is about, to provide sources to make it easier for you to do.

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

Resources Mentioned:

University of Wisconsin's UW Health post on Masks Can Cause Anxiety for Some, But There is Help. Toward the bottom of the page are videos with Maura Grasshoff on how to deal with mask anxiety.

From The Mighty, What to Do If You Can't Wear a Face Mask.

From BPHope, and post by Julie A. Fast on How I’m Handling Panic and Anxiety from Wearing a Face Mask in Public.

Disclaimer:

ARP 210 Three Types of Thoughts

Anxiety, Education, Meditation, Mindfulness

When you have certain types of anxiety conditions, you could experience an increase in the number of negative thoughts. Or you already have an abundance of negative thoughts and the anxiety or depression is make it worse.

In this episode, a look a three types of thoughts that could be romping around in your head. And some of the resources that might help you to understand and bring order to the chaos.

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

Resources Mentioned:

Body Dysmorphic Disorder and the Impact of COVID-19 and Quarantine from the Anxiety and Depression Association of America.

Cartoon Network a clip from Mindful Education episode from Steven Universe: Here Comes a Thought.

ADAA.org post on Thoughts Are Just Thoughts: How to Stop Worshiping Your Anxious Mind

From the University of Wisconsin an information page on Stopping Negative Thoughts

Disclaimer:

Show 209 What Are Sound Baths?

Apps, Brain, Mindfulness, Music, Relaxation, Sleep

If you are curious about sound bath and sound meditation and want to know if this is something that could help you maintain sleep, be comfortable in your body or need a soothing sound sensory experience then this might be an episode of interest to you.

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

Resources Mentioned:

National Alliance page of Mental Illness on Understanding Your Diagnosis. Really good article about the process and what to be aware of when you get a diagnosis.

My Safe Zone is an app for those that have active symptoms or have panic attacks. It is available on both the Android and iOS app stores. Or you can also visit the web site for additional support information.

Very Well Mind's information page on What are sound baths?

Ambient Sound Podcast with Matt Borghi where you can listen to soothing music. There is also a Spotify list for short clips or extended sound experiences.

Sound Bath: meditate, heal and connect though listening by Sara Auster that is available as a paper book, e-book or audiobook. You can video some of the pages of the book or listen to an except at the publisher's website.

Electric Sound Bath by Angela Wilson and Brian Griffith has a number of albums on their main website. You can purchase their work via Bandcamp.

Dynasty Electrik has music and sound bath type content also provider services via Zoom and they have a YouTube channel that you can access the content.

Sounds True has a number of recordings for recording on sound bath, meditation, crystal bowls and all manner of healing modes using sound. This is a link to their sound meditative offerings.

American Academy of Family Physicians. Family Medicine article about hydration.

Disclaimer:

Show 208 - What Is Hopelessness?

Book, Treatment

In this episode, a look at a particularly pesky symptom of depression, hopelessness. And a look at some of the resources you can use to help you understand what is going on and resources for treatment.

When you have depression as part of your anxiety condition, being told to think happy thoughts probably isn’t gonna do much for you.

You may have to process that info in a different way that does not include the word happy. And you probably need the help of a professional behavioral health person to do that. In my opinion.

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

Resources Mentioned:

Depression Basics brochure from the National Institute of Mental Health

Anxiety vs. Depression: Which Do I Have (or Both?) from the Health Essentials via Cleveland Clinic

There is an excerpt at PychCentral of the nine types of hopelessness a person can experience. The excerpt is from the book, Hope in the Age of Anxiety: A Guide to Understanding and Strengthening Our Most Important Virtue by Anthony Scioli and Henry B. Biller published by Oxford University Press.

Hopelessness: A Dangerous Suicide Warning Sign from Suicide.org

Open Path Collective - a service for people needing therapy but do not have insurance or are under insured. The link will take you to their FAQ page so that you get a better understanding of what they have to offer.

California Warm Lines - for California folks that need to talk to someone and it is not life threatening.

Sylvia Wang lost everything. The post on Tiny Buddha talks about the steps she used to find her way back to herself. It involved a lot of tears.

Bill Knaus 2015 article on Overcome Hopelessness Thinking and Stop Feeling Depressed at Psychology Today.

And Sheline Shinoy post at Lifehack.org has some suggestions about dealing with hopelessness.

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