ARP 391 Mindful Walking Without Your Phone

In this episode I talk about what is a mindful walking meditation, the difference between meditation and mindfulness and a few resources to help you get more information about it.

I know that in some places in the world you cannot walk freely or without consciousness of your immediate area. Some places in the U.S. do not have sidewalks. Other cities are actively hostile to pedestrians. 

The good news is that you can walk at home, in the back yard or visually in your mind.

It is okay, main thing is moving your body or your spirit.

Resources Mentioned: 

Serene Madani article on the Woman's Health Magazine website about walking outside phoneless.

Duke Health has an infographic called Mastering Box Breathing: A Simple Technique to Relieve Stress. It shows you visually and in text how to do it.

Mindful.org has a page on A Guided Walking Meditation for Daily Life. There is an audio recording as well as text to help you reconnect with the existing world.

If you really, truly cannot leave home without your phone then you do have the option of adding a meditative podcast or download one of the many guided meditations. These are some examples.

The Centre for Mindfulness Studies in Canada has a 10 minute guided walking meditation in a .m4a audio format. Android users might have problems opening this audio format.

And from Michigan State University  Extension Mindfulness for Better Living is an audio .mp3 recording by Dr. Roxane Chan with more of a emphasis on mindfulness walking.

On the Jack Kornfield website, he has an audio walking meditation you could use as you walk and it might be challenging if you are new to meditation, but if you are further along the path and struggle with wondering attention, this is a good one.

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.

Show 308 Mindfulness Meditation 2022

When I'm looking for viable resources, I can tell when I find a traditional approach to treatment.

Listed are two options listed, medication and therapy. Sometime they will mention others as a lifestyle choice. That is slowly changing. I am seeing more traditional sites including mindfulness and meditation. 

There is increasing medical documentation that mindfulness and meditation work. 

Medical scientists are still trying to quantify how it works. But they aren't kicking up a fuss about it anymore. 

Another force for change is the entrepreneurial health app providers.  They offer meditation as a treatment option, for users and for large corporations. 

Many are targeting corporations. The pitch is "we can provide meditation as a services and it won't cost you (corporations) as much as dealing with traditional providers." 

And in-between the entrepreneurs and traditionally medicine is you, me and the rest of the gang. 

Truth is, there are people that will be thrilled with an app that actual helps them. They are practicing and benefiting from meditation via an app.

There are other people that need an in-person experience. Some will get that through a faith based provider. Other people will seek out secular choices from non-profits, university offerings and commercial or virtual retreats.

No matter which way you choice to go; know what you are getting into and see if the app or training course meets your expectations. 

As I mention in the episode, there is no consensus about what those two words mean across disciplines, faith systems and from the medical and behavioral health professionals.

Some people use mindfulness for meditation or meditation for mindfulness.

I had to cobble out a definition that works for me but I do mention the other definitions in the show.

One definition of mindfulness is that it is a practice of paying full attention, being aware of what you are doing and grounding yourself in the moment. 

The website Very Well Minds definition of meditation: 

"can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention. Meditation is also a consciousness-changing technique shown to have many benefits on psychological well-being"

In this episode, a look at mindfulness and meditation in 2022.

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: 

App and Audio Resources:

ASICS Runkeeper app for those that want to run as they meditate.

Australian podcaster Rachel Kable has an episode on How to Train Your Brain and Worry Less, might be good for the generalized anxiety folks. 

NPR Life Tool Kit has an interview with Jon Kabbt-Zinn. In addition to the text interview is a recording of the conversation where he defines mindfulness as awareness. 

10 Percent Happier with Dan Harris - there is also an app for accessing more content.

Text Resources: 

American Psychological Association page on Mindfulness Meditation.

The Blissful Mind has a page on Mindfulness 101: Everything You Need to Know About Mindfulness.

 

The National Center for Integrative and Complementary Health page on Meditation and Mindfulness, What you need to know. 

Update 2024 - Mindful.org Getting Started page on Mindfulness.  Scroll down to see the text.

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.

Pebble in the Road - Alcohol and Serotonin

This is a transcript of  my pebble in the road about using alcohol to help manage your anxiety.

I'm not here to judge or wave the finger at you. There are a lot of people who use booze to relax with or as a reward after a hard day.

But you are not one of them. Because you might be using liquor to handle your anxiety symptoms.

Let me give you two good reasons to consider alternatives.

One, alcohol dehydrates your brain. Your brain wants water. Doesn't really care if it is warm or cold but your brain really wants water. 

So drinking alcohol does the opposite. 

And no, the ice cubes do not count.

The second reason to consider an alternative to booze is that it messes with your hormones. And what is the hormone we want to nurture and propagate? Serotonin.

And if that wasn't enough. Continue drinking they way you do  might increase the level and severity of your symptoms.

There are alternatives to drinking it up and living it down the next day. I really encourage you to seek those out. In the Serotonin episode, I mention some of the ways to boost serotonin in your brain and body. 

There are many alternatives to knocking back a few. Especially if you are using alcohol to try to appear normal or not freak the hell out. 

Resources Mentioned: 

Verywell Mind has a post on The Risks of Using Alcohol to Relieve Anxiety. 

ADAA.org post Social Anxiety Disorder and Alcohol Abuse.

2012 Anxiety and Alcohol Use Disorder, Comorbidity and Treatment Considerations. Retrieved from Pub Med.

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: 

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.

Episode 238 Walking Out the Door

So, I’m going to lay out a more realistic approach or tips to help folks deciding to walk out the door. I got my sources. I got some real-life experience and not much more than that. 

There are folks on Twitter who are struggling on how to make the right decision for them. As it often happens, there are jerk faces who will pop in and state that you gotta man-up and stop being what they perceive to be weak. 

Or they will share that they never put on a mask. They never stopped living their lives. To that I say, Ok. Good for you.

But your experience is not mine. I and others made an informed choice based on the information we had at the time and the rising number of people dying. Some of those people we knew and loved.

In this episode, a look at a few tips on how to prepare for re-entry. Those of us that have pre-existing conditions are going to find it a bit hard. Not impossible. Just hard.

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: 

CNet Health and Wellness has a post on Jump rope workout: How to get a full body workout and have fun. Those of you that have issues with your knees or hips might want to consult your doctor before engaging in exercise.

There is a Beginner Jump Rope tutorial that explains how to use the jump rope to exercise. 

Tiny Buddha post on 50 Things You Can Control Right Now.

From Psychology Today and post on How to Cope With “Re-Entry Anxiety

ADAA.org 10 Tips to Manage Re-Entry Anxiety Related to the COVID-19 Pandemic

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 197 Feeling Fractured and Finding Spackle

It is a mess. It is a time and wowzer, every day a pip. Trauma is waving the freak flag and there are people that are hurting. This includes you and me. What should have been and what's going to be are not something that can be predicted.

We have been changed. We are in a state of change and along with the bad stuff is the potential for some good stuff too. But first, we have to recognize that we are fractured and need some healing invisible Spackle to get ourselves in a better place.




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: 

In an article for Prevention Magazine, Carson Daily talks about having general anxiety disorder and how he treats with Cognitive Behavioral Therapy.

From Zagat Stories, Chef Eric Ripert uses meditation as a tool to run his kitchen and bring calm to his life.

Leslie Sanson has a series of videos for walking at home. To get a sample of what that is like check out the YouTube channel. There is also Walk At Home Digital Access is a subscription service that provides training and motivation to have daily in-door walking exercises.

Mindful Magazine Digital Special Edition on Difficult Emotions. For those that want the pulp version you can get that too.

Also on Mindful is an additional resource: Four-Minute STOP Practice from Rhonda Magee, how to re-set a potentially testy situation.

At the Chopra Center is a post on seven affirmations for self healing.

Ananda Leeke has a blog post about We are resilient. She also has a podcast on Soundcloud.  She gives tips about how to reconnect with the power source inside of you.

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 185 Possible Causes for Anxiety Disorder

Little bit of everything in this episode, being broke, meditation tips from Sparrow and understanding some of the causes of an anxiety disorder.

These are just a few of the possible reasons but not necessarily your reason. And to treat yourself with loving kindness. Now and into the future.




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: 

Article on BrainFact.org on How Artificial Intelligence is Shaping Personalized Mental Health Care.

The Sun Magazine Essay Sparrow’s Guide To Meditation in the January 2020 issue.

Podium Runners 2017 article about 10 Mental Health Benefits of Running.

Medical News Today article on What Causes Anxiety?

New York Times 1619 podcast at Listen Notes.com

National Center for Biotechnology Information, via the U.S. National Library of Medicine The Neurobiology of Anxiety Disorders: Brain Imaging, Genetics, and Psychoneuroendocrinology.

American Physiological Association Answers to Your Questions about Panic Disorder.

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 180 - Moving Your Body After Flight or Fight Response

Whatever causes flight or fight response pay attention to the part that it takes a while for your body to rev down. You have that energy in the body. You have to do something with that energy, that is the focus of this episode.

Very basic. Simplistic. No barbells are involved.

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: 

American Institute of Stress website definition of How The Flight or Fight Response Works.

Five Minute Stretch Video from Diet.com

Walk at Home by Leslie Sansone official website and YouTube Channel.

Billy Idol's Dancing with Myself Official Music Video

Harvard Health post on Can Exercise Help Treat Anxiety?

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 149 - Five Things to Know About Serotonin

Lots to talk about in this episode, doctors getting burned out, more resources for managing stress and five things to know about the chemical Serotonin.






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 Reuters.com article about physicians burnout.  The Happy MD has more resources for those docs who need some help and speaks to them on their wave length

Medscape article on physician burnout, depression and suicide report for 2019.

The National Alliance On Mental Illness (NAMI) has a post on 7 Tools for Managing Traumatic Stress.

For iOS and Apple Watch users, Stepz App for charting your movement and steps throughout your day.

Health Harvard Blog on Nutritional Psychiatry Your brain on food and how the foods you eat can have an effect on your mind and body.

Dana Foundation Neurotransmitters of the brain.

Dr Alex Korb article on How to Strengthen Your Brain's Happiness Circuitry and his post on Psychology Today on Boosting Your Serotonin Activity.

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 147 - Apps to Help You Take Care of Yourself

When I talk about self care, I am referring to real life things you can do to help yourself reduce symptoms and feel physically or mentally better. The apps mentioned can help you with breathing practice, sleep monitoring or to help you ground yourself.

I am not talking about the foo-foo stuff. No spa is involved, no special mud or designer robe is required. So I got some apps, a web page and even something for those of you that have a device that you talk to from Amazon.


  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: 

FDA Statement from Commissioner Scott Gottlieb, M.D. on signing of the Agriculture Improvement Act and the agency's regulation of products containing cannabis and cannabis-derived compounds.

7 Minute Work Out, give the app seven minutes and move your body. for Android and iOS devices.

Sleepzy, Sleep Cycle Tracker to monitor your sleeping habits. This is for iOS users.

Stop, Breath Think guides you through the process. This app is available for Alexa users as well as iOS and Android. Alexa users can go to the specific web page to acquire the app instructions.

Grounding Strategies page on techniques: there is a video and article on the page that will help you to learn how to keep yourself in the present.

Oh, I forgot. The sheep. If you need mindless videos to help you fall asleep don't forget about the sheep from Baa Baa Land. It is a mind wiper, for sure.

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 145 You Don't Have to Medicate Your Symptoms

You do not have to take medications for anxiety disorders. It is a choice. A choice that is made with information, self-compassion and resources that can help you understand what it means if you decide not to use medication for your 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: 

The Anxiety and Depression Association of American has a short page about some of the alternatives anxiety treatments to medication.

Helpguide.org has a huge page about anxiety disorder information and resources. The founders of the site lost their daughter to prescription drug abuse,  so the focus on this site is to present resources that are an options to medication.

There is a page on the Walgreens website that describes the various types of mental health therapy providers that you might find in the marketplace of mental health. Knowing what the titles mean can help you understand what the provider can and can't do.

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 142 Surf Therapy for PSTD

I'm not kidding when I use the term X = the unknown treatment options and resources. On this road, there are new formed paths being created to deal with the problems that having PTSD or anxiety.

This path is the one of using the body and the elements to help heal.





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 website, Surfer Today comes a story about how surfing is helping vets and others with using surfing as a means of treatment for PTSD.

For those of you on Netflix, there is a documentary about surfing and healing called Resurface, it is about 27 minutes and gives you the basic idea of how this works. For those of you on YouTube there is a trailer that will give you a taste of the documentary.





The U.S. Department of Veterans Affairs has a dedicated page about military PTSD

Psych Central's article about treating PTSD with surf therapy.

The Warrior Surf Foundation has surf classes, coaching, adaptive classes and other activities for healing. Another resources is the The Jimmy Miller Foundation for Ocean Therapy.

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.