Anxiety Road Podcast: Grounding

Showing posts with label Grounding. Show all posts

Pebble in the Road - Journaling Memory 2002

A brief update. I'm still going through chaos. I'm having to throw away a lot of things and re-organize my life.

This is a brief pebble in the road on a memory that I wrote down in 2002. It was a bad time.

There are ups and downs with having an anxiety condition. I was scraping cement at that time.

I'm grateful that is this a memory. I'm going to shred this page but I've memorialized it so there is no loss.

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:

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 380 When Panic Hits Home

Grounding, Panic, Resources

In this episode, I talk about my process on handing a problem and four resources that might be helpful to those with panic attacks and panic disorder.

Some of the resources are informative but dry.

Other offerings are written in a more conversational form, accessible but might not explain a concept or two.

I get a little more personal than I like but I wanted to share with you my panic response to some bad news.

There are a lot of changes that I'm experiencing at the moment.

Those changes need attention. I'll do the best I can but it is going to be a challenge to deal with it, work and get out an episode.

I'll do the best I can.

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:

NAMI is the National Association of Mental Health narrative from Yasmina Rebani-Lee that does a good job of explaining her experience and her process of working through it. It is called Unpacking my Panic Attack.

The Mayo Clinic has a page on Panic Attacks and Disorders.

The World Health Organization PDF on Panic Disorders

2022 brochure Panic Attacks, When Fear Overwhelms from the U.S. Department of Mental Health

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Pebble in the Road - Acceptance

Awareness, Grounding, Mindfulness

There are days when we muck it up. And spend hours berating yourself that you were not perfect or you did not catch one of the dozens of bug a boos that you handle in a day.

On this day, I would like to suggest that you stop being mean, nasty or hyper-critical about being fallible. Practice your breathing, drink some water, move your body and actively be kind to yourself.

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:

Katie McLaughlin six minute guided meditation on peace and acceptance

VeryWell Mind post on How to Embrace Self-Acceptance

Psychology Today blog post on How to Practice Acceptance

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Show 311 Kindness Grounding Practice

Breathing, Grounding, Meditation

In this episode, a pebble in the road. A look at a kindness inspired grounding practice you could do when you need to tame your internal little hater.

Sometimes people come to the podcast intentionally. They see the album cover or up on a social media site and check it out.

Or they might see a post on a social media place and happen to see the name of the show.

Some entrepreneurial site owners will post a link to their blog or podcast, having nothing to do with anxiety or mental health.

And then there are the entrepreneurial vendors that offer alternative forms of self-gratification, aficionados of the anal canal of prostate joy or climatically cliffs of everlasting delight.

I am under no illusion that providers who have goods, services and products for sale have honorable or dishonorable intentions. Most of it is just juicing for keyword or putting on that wolf coat.

Many times it is probably a quick get off the site link or trying to look legit. I have no control over that and Google is doing what they can, when they can.

That being said, I welcome all who find themselves on the road and decide to check out some of the information. Because lack of nookie can make you anxious.

I might mention it at least once a year.

Really, the focus of the podcast and blog is to provide information about handling the life interfering type of anxiety conditions and disorders.

99.94% of you are welcomed.

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:

From 2022 Psychology Today article on Grounding Techniques. An opportunity to learn about what grounding is and some of the different types of re-centering yourself to the present time.

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Show 308 Mindfulness Meditation 2022

Breathing, CBT, Exercise, Grounding, Meditation, Mindfulness

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.

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Show 281 Wee Bit of Grounding

Grounding, Meditation

There are a lot of grounding techniques but one of the most accessible is to breathe. Specifically deep breathing. Breathing is a non-verbal way to communicate that it is ok, chill out, you are safe.

I went to the eye doctor to get my eyes checked. Unlike the dentist, I'm much more calm about the examination. I want my eyes taken care of and make sure they get what they need.

I'm an active participant. I can gamify the target test. It doesn't mean I'm not anxious, but I don't have as many triggers to set off an alarm as I do in a dental environment.

Grounding has multiple meanings depending on the context but what I mean by it is a technique that you can use to lovingly call your brain activity back to normal. It is a way to center yourself back to an internal safe place.

Note the use of the word "lovingly".

Yelling at your internal self to cut the crap and be normal will not work. The part of you that is freaking out cannot hear or understand verbal commands.

In this episode, a very easy method to practice deep breathing for grounding.

Resources Mentioned:

Healthy Mind Innovations has a free app for meditation and relaxation skills called Healthy Mind Program app. It is available in the Google Play Store and on the Apple iOS store.

The University of Rochester Medical Center has a video on the 5,4, 3,2, 1 Hand on Heart Anxiety Reduction Technique.

Verywell Mind has a full post about PTSD grounding techniques , and some of the methods you can use to help bring it down a notch or two.

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 257 - Using Meditation Beads for Grounding Practice

Breathing, Grounding, Meditation

Grounding is a way to help you calm down. To get a grip on whatever caused your symptoms flare up. Meditation beads could be a way for you to have a tactile or touch means of centering yourself.

You can use it to remember an affirmation, incorporate it into your breathing practice, or to remember that you are not defined by a random thought. You are a person in the here and now.

There are all sorts of meditation bracelets in the marketplace. There always has been.

The Catholic rosary, Mala beads, Reiki meditation bracelets.

Some people call them worry beads. You name it and somebody, somewhere has a beaded bracelet with a specific meaning attached to it.

In this episode, a look at some of the ways a beaded bracelet could help you with meditation or symptom control.

Resources Mentioned:

Helpguide.org has a page on Relaxation Techniques for Stress Relief where they explain about the different grounding techniques. There is also a link on that page to a recording to help you practice deep breathing meditation.

Positive Psychology.com has an post about what is grounding and some of the techniques used to help center yourself.

The music for this episode, Waterside Harmony from Purple Planet Music

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 194 Grounded in Truth, Not Fear

Breathing, Grounding, Meditation

There was so much chatter about the fear reactions to current events I felt that I needed to put my two cents in. I'll continue the treatment plan episode next time but in this moment I ask you to even more so take care of yourself. Be kind to yourself.

Control the amount of garbage you ingest from certain media sources. Pick up a bottle of ginger ale, I leave the brand to you personal choice, in case you do feel a little grippy.

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 Mindful.org A Meditation on Working with Anxiety - this is a 30 minute practice that can help you get grounded and relaxed.

Don Weyant's 15 minute meditation podcast episode with a transcript of the recording.

From Stop, Breath and Think a 3 minute mindful breathing meditation on YouTube.

To learn how to make an home emergency kit visit the Build a Kit page at Ready.gov

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Show 122 Pebble in the Road - Grounding to A Cha Cha Beat

Grounding, Therapy, Treatment

Once upon a time there a dance known as the Cha Cha. It involved rolling hips, two people and a ton of great music. Cha Cha begat the New Cha Cha and then much later on the Cha Cha Boogie.

The Cha Cha can be applied, with a few modifications, as a tool for symptoms management. Not kidding.

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 121 Kinetic Grounding Skills

Breathing, Grounding, Therapy

There are some of us that need to move or have to do something to expel excess energy in the body. In this episode, a simple way to use your hand or your foot to help you refocus on the here and now.

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.

This is the open captioned Audiogram version for those that don't have a podcasting app.

Resources (Not) Mentioned:

Kinetic Meditation - What is it and how can it help?

The Growlery's Six Different Types of Grounding Exercises for Anxiety and Intense Emotions

Using Grounding to Self Regulate Emotions PDF from the Truman Medical Center

Disclaimer:

Show 120 Grounding Skills for Symptom Management

Grounding, Therapy

For people with anxiety, panic attacks and phobias there is a specific meaning about grounding skills and techniques. For our population, it is the use of a skill or technique that can help you to re-center yourself to the present.

Grounding Series:

Show 123 - Emotional and Soothing Grounding Skills
Show 122 - Grounding to a Cha Cha Beat
Show 121 - Kinetic Grounding Skill Using PMR
Show 119a - Grounding Technique Using the 54321 Game

In this episode, a definition of grounding and types of grounding and resources. This will be the centralized place for the episodes and resources and I'll also have links on the ARP resource page.

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 Public Radio story about CBD oil and federal study of the substance.

Healing comes from many directions. You might need a dose of healing from one of the many great lyrics from Hamilton. Atlantic Record has an official lyric page with annotations.

Dr. Patti Levin's handout on grounding. She include breathing, meditation and mindful walking.

Video from Joelle's Kernel of Wisdom YouTube channel on using grounding to deal with emotions.

Mind Fuel Daily on 5 Helpful Grounding Techniques for Anxiety

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Lisa Jakob on Anxiety and Acceptance

Grounding, Pathfinders, Support

Yea, verily it does come down to acceptance. This is what you have and how are you gonna deal with it?

Lisa Jakob is a writer and speaker that knows about anxiety and depression because she has it. On her website she also mentions that she has Social Anxiety as well.

In this clip, Lisa talks about acceptance as recognition that you have a problem. You cannot cure, fix, treat or deal with anything that you are in denial about or refuse to say out loud.

Lisa has a new book out called Not Just Me, anxiety, depression and learning to embrace your weird.

You can find it at most of the major book sellers. If you are interested traipse over to her web site for more info.

A Wee Bit More About Fidget Spinners

Grounding

In a recent episode I mentioned Fidget Spinners as an object to apply critical thinking skills when claims of cures start being promoted.

I got nothing for or against the gizmos. But I am cautious about marketers making unsubstantiated claim of mental health effectiveness or a cure for a complex condition like ADHD. Until there is some verified and repeated testing of the claims I am going to skeptical.

It might work as anxiety symptom control device. I honestly don't know.

People have always used devices to distract, tap excess energy or use as a distraction. Japanese folks, primarily the menfolk, but I don't know for sure, use ink pens to twirl and spin in their hands.

I just learned this from a program called Begin Japanology. That story is around the 20 minute mark.

There use to be squishy balls that could be found on a worker's desk or those muscle building hand clamp things.

Jacks. Straws. Phone cords. Paper Clips.

There isn't anything new but perhaps the delivery method. Anyway, Mike from PBS Idea Chanel dives into the deal with this newest expression of distraction.

Show 085 Five Resources for Progressive Muscle Relaxation

Breathing, Grounding, Meditation, Relaxation

Progressive Muscle Relaxation is a technique that involves tensing muscle and then relaxing those muscles to build a state of relaxation thought the body.

In this episode, a look a five resources that can help to dial down the tension in your muscles and body.

I found a really good video by Cheryl Johnson that demonstrates the technique.

If you're having suicidal thoughts, contact the National Suicide Prevention Lifeline for immediate help: 1-800-273-TALK (8255)

Resources Mentioned:

On Edge, a Journey Through Anxiety by Amanda Palmer. There is an audio book version at Audible or you should be able to order it from your favorite book provider.
~~Dept. of Veteran Affairs Harry Truman Memorial Hospital recordings on relaxation techniques.~~
Raymond Richmond Ph.D Guide to Psychology’s page on Progressive Muscle Relaxation.
~~From My Health Alberta.ca a relaxation recording NOT in mp3 but .wma, if you are not a Windows user you might have problems playing the audio.~~
Dartmouth University page on a variety of stress and relaxation recordings.
Cheryl Johnson video on Progressive Muscle Relaxation https://youtu.be/x4IMQZObmX8

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 054 Ideas on Functional Action Plan

Anxiety, Grounding, Worry

What you do when the unexpected occurs? In this episode, I want to share a few thoughts about having a functional plan of action so that you know what to do if you are in a pre, current or post attack state. Just a few ideas to get you started.

Your can download the current episode on your smartphone, tablet or media device.

Resources Mentioned:

Calm app and website for meditation/relaxation
Free Mindfulness Meditation Recordings
Helpguide.org How to Stop Worrying Strategies

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 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

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