2024 ~ Anxiety Road Podcast

ARP 370 Quick Look Anna Barnes The Anxiety Workbook

Once upon a time I had this guy call me on Thanksgiving day to sell his carpet cleaning service. He probably thought is was a good idea, everybody would be home. Probably had that 100 calls mentality.

I was not joyful or merry when I got that call. I did not curse him out. I reminded him that it was Thanksgiving day. The call ended shortly after that statement.

For some of us, this is the start of enforced joy and merriment. The imperative to buy, buy and buy some more.

I want for you a different imperative. To take care of yourself as best you can. Watch what you eat and drink. And if you are prone to having alcoholic drinks, make sure you also gulp down plain water for brain hydration.

Or you could, embrace the mocktail life. Just a thought.

Balance your sweets with actual veggies and fruits. Don't indulge in toxicity from media or other sources. Say "Thank you" if it helps you to get out of the store faster.

Our goal is to get to January 2, 2025. And then we get ready to meet the next challenge.

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

Resources Mentioned:

Online Vendors U.S.

Certainly can find it via Amazon, Kobo, Abe's for used books and the Barnes and Noble website

Online Vendor UK

I found it on the Waterstones Books website.

Online Vendor

Australia Hachette Australian book site.

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 369 - A Look At Emotional Freedom Techniques

Alternative, Anxiety, Stress, Symptoms, Worry

EFT Tapping, that takes me back a couple of years. Back when there was limited 240x 120 size video on websites. My symptoms were really bad that that time. I tried to make sense of it. I couldn't. Not with a 56k modem. I quickly moved on to other possible help sources.

About a year ago, I saw a EFT Tapping video. I tried it out. It did work for me if I was on the edge of an attack. Not so much if I have a big hella whopper of one, but that might be just me.

This time, I went looking for answers.

I did find some. Not enough to satisfy folks on the medical evidence-based side of the fence.

But in-between the hooey and the functional components is a way of feeling better without risk to the body or the wallet.

This technique has been infused with cognitive therapy, meditation and affirmations. Those things do work. It might not work for everyone. But there are folks that have found relief practicing FTF Tapping.

You couldn't get some of those same people go to a meditation class but they are doing a meditative practice and not know it. That is ok.

So here is the thing. Check out the videos. Read the views at Skeptic's Dictionary & Quackwatch. Read a couple of pages from the EFT manual.

You might decide that the technique works for you. Or you decide it is a bunch of junk pseudoscience.
Both things can be true.

It is up to you to decide if you want to add it to your anxiety tool kit.

If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255.

Or for LGBTQ+ folks, The Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned:

Contrary Views of Emotional Freedom Techniques

Skeptic's Dictionary gives a very detailed page about the creators, the practice and the site owners thoughts about the technique. There is also a comments page where folks go deep.

Quackwatch is a website that since 1996 takes a very critical look at claims made regarding questionable health treatments. There is a page on the website that has a few thoughts about EFT. The section on EFT is toward the bottom of the site.

Positive Views of Emotional Freedom Techniques:

The BBC did a video story about the technique, How Tapping Therapy Can Help Calm Your Mind.

The non-profit Kaiser Permanete page on Emotional Freedom Technique

Gary Craig original site was www.emofree.com now re-directs to Palace of Possibilities.

The EFT International Free Tapping Manual This is a 66-page PDF explaining the concepts of the practice and how to go about it.

Videos:

Nick Ortner Tapping Techniques on YouTube - please be aware that you will see the tapping techniques but the Ortner family does have goods and services for sale.

EFT Tapping for Anxiety

Ten Minute Tapping Meditation for Anxiety, Stress and Worry

Disclaimer:

ARP 368 - Don't Be Grist for the Mill

Resilience, Stress

It has been a few days and some of us are struggling hard. I want to give just a few ideas on how to deal with Class A, what the heck is this kind of pain is this?

For this space in time, find a moment to just be. For some of us, disassociation is not a bad thing. I don't recommend it for a day-to-day experience but if it gets you to the store and back, score.

For others, you might have a crying jag or two. It is okay. I understand.

When you are ready, we will start again and work our way to better health. In the meantime, don't be ground down.

Don't give your time and attention it to the assholes. Keep it moving in a positive direction.

Monitor your news flow. I'd suggest you go cold turkey on it, but that is just me.

Stay with the basics, eat, bathe and find your internal safe place.

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.

Disclaimer:

ARP 367 Postpartum Support for Moms and Parents

Apps, Awareness, Resource, Support

Seems like everybody is catching a little hell. We need to do something about that. Chip at that rock. For folks that are going through Postpartum Depression, there are resources that can help you get through the challenges of having this disorder.

This is a short episode that list two or three resources, depending on how you count them on contacting assistance. If I find more, I'll add them to the resource lists or create another episode.

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:

Postpartum Support International has a helpline, a provider directory and community to assist folks with the condition.

PSI also has a page for Queer/Trans parents experiencing postpartum depression.

The site also has an app that provides access to information, the helplines and the a community that truly understands the problems of folks that experience PPD or miscarriage.

PSI App via the Apple Store

PSI App via the Google Play Store

National Maternal Mental Health Hotline. Call or text 1-833-TLC-MAMA (1-833-852-6262). This is a 24/7, free, confidential hotline is for pregnant women and new moms. Counselors speak both English and Spanish. TTY users can use a preferred relay service or dial 711 and then 1-833-852-6262.

The U.S. Office of Women's Health has a PDF Guide to Identifying Support for Postpartum Depression.

Disclaimer:

ARP 366 - Postpartum Support for Dads

Apps, Awareness, Depression, Resource

With attacks on mom and non-mothers, it is easy to forget there are dads that might need assistance too. Giving birth can be a challenging experience.

There are anxiety conditions that can occur because of pregnancy. In this very short episode, I have a resource from Postpartum Support International (PSI) that might be helpful to the fellas that are finding themselves on the Anxiety Road.

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:

Postpartum Support International (PSI) has a page specifically for dads needing assistance with anxiety or depression generated by pregnancy or birth of a child.

There is also a telephone helpline in English and Spanish 800-944-4773, or you can text help to the same number. The helpline is available from 8am to 11pm Eastern time.

PSI also has an app that can help parents access help and support as well as a community that understands issues related to the condition. You can find it at the Apple or Google Play App Stores.

Disclaimer:

ARP 365 - A Look At The Book You Will Get Through This

Book, Support

There are a lot of books about anxiety, stress and related conditions. There is junk, AI junk, books that don't work for you and the ones that can change your life.

The book You Will Get Through This; A Mental Health Tool Kit may or may not work for you.

But you won't know until you first know about it and read a sample chapter. The book is written by two psychologists and a licensed professional counselor.

The style is clear and they get to the point with good suggestions.

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:

You Will Get Through This; A Mental Health Tool Kit—Help for Depression, Anxiety, Grief, and More

by Julie Radico, Nicole Helverson, Charity O’Reilly published by The Experiment Publishing.

You can read the table of contents, introduction and a sample chapter that I found on the book page at Kobo.com

Disclaimer:

ARP 364 - Anxiety Books Primer

Awareness, Book, Resource

In this episode, I want to do a dive into what you should know before buying a book on anxiety support or treatment. Depending on how and where you get that book, there could be a certain amount of misrepresentation.

The topics in this episode include Private Label Release/White Label books, personal narratives and self-help/support and workbooks. One of my goals for 2025 is find current books that help specific populations.

The music for this week's show is from Logan at www.musicformakers.com. I mispronounced the name of the website and had to take it out.

Wee bit of housekeeping.

I am a real person. This is a 95% human generated podcast. I do use search engines. Many of them now have embed AI features. I write my own scripts and use an image editor that to my knowledge, doesn't use AI (yet). I use a company called Auphonic that does have AI sound cleaning features.

Long time listeners know I need all the help I can get in regard to sound quality.

I need to say all of that because there is now technology that an AI generated audio show hosted by two non-human AI voices. That podcast can be created and uploaded in about 20ish minutes.

There are humans that subscribe to that service. Mainly for income generation. More podcasts, more access to advertiser money.

For those of you new here, I do not accept ads, affiliate deals or influencer perks. I don’t do interviews for free or for profit. Not saying I’ll never do it but I haven’t in 8 years so yeah, that is a thing.

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:

Descriptive Personal Narrative Resource: Scott Stossel's My Age of Anxiety

Self Help, Support & Workbooks:

You Will Get Through This: A Mental Health Tool Kit―Help for Depression, Anxiety, Grief, and More by Julie Radico PsyD, Charity O’Reilly LPC, Nicole Helverson PsyD

Combo Personal Narrative & Self-Help/Support:

From Stuck to Unstuck: Break Free from the OCD & Anxiety Loop Using the Triple-A Response® and Take Back Control of Your Life by Matthew Codde LCSW. There is a website with information about the book. There is also a podcast that talks about mental health issues.

Disclaimer:

ARP 362 - Boomers, Anxiety and Alcohol

Addiction, Brain, Symptoms

Update: it is actually episode 363 but I goofed. Humanity is assured.

A quick pebble in the road on those in the population that know what a party line is, not to be confused with the groove line and the collective horrors of swallowing Cod Liver Oil.

Anxiety does not have an age limit or time out feature. Age doesn't necessarily protect you from having an anxiety condition.

This is just a brief look at some of the things you should consider if you are take a swig to deal with your symptoms.

P.S, really not a good idea.

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:

The U.S. National Institute on Aging has a facts information page about aging and alcohol.

The (UK) Royal College of Psychiatrists on Alcohol, Mental Health and the Brain

The Centre for Addiction and Mental Health Mental Health in Canada page on Alcohol Use in Older Adults

And from the U.S. Veterans Health Library, Unhealthy Alcohol and Drug Use and Mental Health, this has the breakdown on how much an adult can drink in a day.

Disclaimer:

ARP 362 - Healthy Minds Program App

Apps, Meditation, Mindfulness

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:

Some ARP Changes and Apple Podcasts

Resource

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:

ARP 361 - Your Anxiety Toolbox

Book, Education, Road Map, Symptoms

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:

ARP 360 - Mental Health Treatment Options for 2024

Education, Therapy, Treatment

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:

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:

ARP 359 - Medication Treatment Options in 2024

Awareness, Medication, Symptoms

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:

ARP 358 - Be Careful Using Nutmeg

Food, Relaxation, Supplements

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:

ARP 357 - Mindfulness vs Meditation

Meditation, Mindfulness, Relaxation

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.

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ARP 356 Pebble on Panic Attack and Panic Disorders

Panic, Resource

This is a quick pebble in the road about the differences between a panic attack and a panic disorder. I got distracted by an ad for psycho-neutrients but I got there eventually.

Just a bit of housekeeping. I will be making short recordings for the month of June. I have things to attend to and time is going to be a challenge. Might do more recording on my phones to keep up with the doings and the responsibilities.

Well, today I had to do a recoding on my phone. My audio is jacked up again after updating my system.

Happens every three or four months. Don't know why. Pixel 6 to the rescue.

Panic disorder is when you have panic attacks on a regular basis or you have the fear of having them again.

So what can you do about it?

First you need to rule out any physical health problems. You need to see a doctor and get examined to rule out other physical conditions.

Second, you need to get educated about it to understand what is happening. You have many options on treatment. .

The U.S. National Institute of Mental Health has a downloadable brochure about Panic Disorder, When Fear Overwhelms.

There is also good information at the non-profit organization, Helpguid.org

Traditional treatment can include medication or therapy.

You also should consider breathing exercises, relaxation and meditation, nutrition support, and movement.

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:

The National Institute of Mental Health has a page on Panic Disorder: When Fear Overwhelms.

Helpguide.org is a non-profit organization that has a lot of information about mental health issues.

They have a lot of information about panic attacks and panic disorders.

Disclaimer:

ARP 355 - L-Theanine for Anxiety

Awareness, Food

This pebble in the road is about the amino acid L-Theanine. There are contradictory claims about how it can help a person.

It can make you more alert versus it can relax you.

It can help with getting to sleep versus it can help you to focus.

It helps with stress and anxiety.

And if you do a regular search, you will come up with very positive reviews and endorsements. Mostly from blogs and websites that have affiliate deals or who are trying to sell you something.

I have been bit in the humiliation zone about assuming things. I think I know something rock solid. Come to find out I might have understood 60 percent of it.

This is not a bad thing, if you know that you have to double-check yourself and what other people tell you. Especially when it comes to putting something in your mouth to help your anxiety.

In this episode a quick look at what it is, the ways you can take it, and information resources that can help you make an informed decision.

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:

Cleveland Clinic information page on L-Theanine

FDA page on L-Theanine generally regarded as safe.

ADAA.org page on Should I Treat my Depression or Anxiety with Nutraceuticals and Herbs?

Via PubMed and the Nutrition Journal, 2010 look at prior studies on Nutritional and herbal supplements for anxiety and anxiety-related disorders.

Disclaimer:

ARP 354 Basic Info on A.I. and Mental Health Apps

Apps, Technology

There is a lot of turbulence in the mental health space. All kinds of mischief is going on and a portion of Americans who are trying to go back to 1862.

It is crazy but I don't think that is a strong enough word for it. In this episode, I have a very simplistic definition of what is an AI Language Model and what is a scripted AI chatbot and a wee bit on what is or could be a generative A.I. chatbot or treatment option.

We need to understand what is happening in the entrepreneurial mental health market place.

There is a collision of problems;

Not enough mental health providers.
Financial access to mental health care.
Geographical and transportation access to mental health care.
and a whole bunch more....

There are serious, thoughtful ethically motivated research into using new technologies to provide access to anxiety and other types of mental health treatment.

And then there is the bum rush of companies and private investors wanting to slap something up against a wall and hopes it sticks around long enough to make a profit.

Ooh, almost forgot - opportunistic low life vermin as well.

Case in point.

I recently got an email that told me that mental health is the next hot niche. And that for x amount of money, I could have oodles of videos explaining about, mental health and wellness topics.

My best and unsupported guess is that somebody somewhere has created a bunch of A.I. videos with A.I. voices that scraped content from multiple places and then have an AI video generator to create into various social media video formats.

This type of income enhancement is nothing new. And the offer of private label content is a old as the printing press. Rich guy want to show he is impressive. Hires ghost writer to enhance his reputation.

We are being flooded with crappy content for profit.

My fellow travelers on the road, it is rough but our power and defense is being informed.

Let's get to 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:

Rose Cartwright's question everything she had been told about mental illness. This article appears in The Guardian.

Common Craft video on Large Language Models on YouTube - This video does not have narration. It is a readable video.

IBM definition of What is a Chatbot?

MedPage Today article on The Dark Side of AI in Mental Health High demand for AI training data may increase unethical practices in collecting patient data, by Michael DePeau-Wilson.

Disclaimer:

ARP 353 - ADAA Online Support Groups

Support

This is a pebble in the road about the ADAA On-line Support Group.

Sometimes you need to connect to an actual human being. Or a group of people that share your problem or have similar questions.

Behind the vail, lots of things happening and I'm trying to adjust to them. In future episodes, probably starting with this one, there will be a transcript available. It will be 90% accurate. If your podcast player supports transcripts, it should be visible

Meaning, that most of what I mention in the episode is present but after I do a bit of editing, tweaking and finding out that I made a big honking mistake it might be a little different.

It is the right thing to do but I have to find a way to consistently do it. And then go back and do it for the older episodes as well.

It is humbling. So many typos and lapses of thought.

Yikes.

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:

Anxiety and Depression Association of America (ADAA) has a support community using the HealthUnlocked service. You must first sign into the group.

Please create a second email or alias email. In my opinion, using Google or Facebook logins can lead to cookies and tracking. This could expose you to multiple ads and undesired communication.

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ARP 352 - Breathing Necklaces or Buyer Beware

Apps, Breathing

In this episode a look at breathing necklaces, which are supposed to help you control your breathing. These things irk me. It isn't that they don't have a purpose. But you don't need them.

It is ok to want one or have it around your neck as a touchpoint or you really do understand how to use them. That is what I wanted to communicate in the recording.

I had to cut a lot of stuff out of the episode. I was going on and on about anxiety gizmo advertorials in traditional and on-line magazines.

Somebody told them about affiliate links and the blurring of editorial and advertising content.
Some of them did not get the memo on the correct way to do this.

A lot of blurring and smudging going 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:

National Health Service has a page on breathing exercises for stress.

From Harvard Health Publishing, Relaxation techniques: Breath control helps quell errant stress response.

From Mindful Magazine and their website, an audio recording of a 12-minute 4--7-8 breathing practice.

Every Mind Matters - NHS 2 minute-ish Breathing Practice

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ARP 351 Anxiety and Imposter Syndrome

Awareness, Culture, Fear, Resource

For some of us, imposter syndrome is an anxiety generator.

It goes to the heart of feeling worthy, being competent or having the right to be in a particular space.

Doing this episode made me feel like an imposter. I can hear slurred words, tangents and howlers of editing.

But here is the thing. I don't allow it to keep me from trying and doing. Sure, I could not do the show. Or hire and editor. Or let a freaking non-human try to emulate my speech patterns.

I need to do this in order to get better. And it might take another eight years for that to happen. I have the time.

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:

There is a short TED-X explainer video called What is imposter syndrome and how can you combat it?

National Public Radio has a 2021 Life Kit piece on 5 Steps to Shake Imposter Syndrome.

Helpguide.org article on Imposter Syndrome, causes, types and coping tips.

A Guide to Impostor Syndrome—and Overcoming It from McLean Hospital Essentials page

Kim Menninger has a podcast called The Impostor Syndrome Files. You can find it on Apple podcast or almost any other podcast directory.

Presence: Bringing Your Boldest Self to Your Biggest Challenges by Amy Cuddy or any book vendor.

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ARP 350 When An Attack Sneaks Up on You

Affirmation, Awareness, Breathing, Mindfulness

There is a spectrum of decisions between I can and I can't. Part of our healing journey is to understand the concept of acceptance.

A video popped up called "A Panic Attack Ended My Winter Backpacking Trip" from the Miranda Goes Outside!! YouTube channel.

I absolutely wanted to view that video. Spent a chunk of it nodding in agreement.

Not to mention that I learned a little bit about not sleeping under a tree if there is snow.

I felt validated in that there is actual video proof of the experience in real life. Sometimes you can move past it. Sometimes you can't.

So I wanted to address that aspect of that experience with a few resources to help folks understand some of the concepts about acceptance and self-care.

I'm not going camping anytime soon. I need plumbing and an assurance of no bear contact. I like bears.

I respect bears. Don't need to see one in the wild.

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:

On the Positive Psychology website there is a explainer on What is Self-Acceptance? Please be aware that the site is designed for behavioral health folks, but it is easy for most people to read. There is a lot of text on the page, I'd read it a section at a time.

Psychology Today 2018 blog post on how to practice acceptance

If you lean toward a stoic point of view, there is The Philosophy of Everything blog page on the philosophy of acceptance.

The Mindful Path to Self-Compassion, by Christopher Germer, PhD. The publisher is The Guilford Press and you can find the book at almost any off and on-line book vendor. The link is to the vendor's publisher's web site.

Dr. Germer has his own website where he has a page on meditations on self-compassion. You can download the mp3 file to your device or listen to it on the website.

Mindful.org page on self-compassion and writing a love letter to yourself.

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ARP 349 Quick Look at Xaia Mental Health Companion VR App

Anxiety, Panic, Resilience, Technology

Treatment options are evolving and this one is a pip. An expensive one, but it might be just what is needed in the middle of a cold dark night of the soul.

Xaia aka eXtended reality Artificially Intelligent Ally is designed to work with the Apple Vision Pro.VR device.

You can talk with it. Share your concerns and get feedback about your issues. That is the topic for a quick look at the mental health support VR app.

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:

Marques Brownlee review of the Apple Vision Pro and his take about some of the pros and cons about this product. He brings up really good points.

Xaia from VRx Health. You can read about the device and learn about the creators and the FAQ.

Wired article about Apple and digital privacy concerns.

And from the Mozilla Foundation, are mental health apps better at privacy in 2023?

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