Anxiety Road Podcast: Meditation

Showing posts with label Meditation. Show all posts

ARP 381 - Smiling Mind App for Meditation and Mental Fitness

Apps, Meditation, Mindfulness, Technology

After a few minutes of an life update, I talk about the Smiling Minds app, a free resource designed to help practice meditation and also helps to build mental fitness.

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 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.

Smiling Mind app provides mindfulness and breathing resources but has evolved into a mental health support and fitness app. There are 700+ mindfulness items that you can use. There is also a mood tracker and other resources.

You can find the app on the Apple App Store or the Google Play Store.

On the main website you can find an explainer page on how to use the app and some of the features.

One of those features is closed captioning.

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 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:

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.

Disclaimer:

ARP 346 - Breathing Practice Using Fidget Spinners

Breathing, Meditation, Stress

In January, you often hear about the aspirational pledges. No shopping. No drinking alcohol.

Go vegan or as close to it as you can get. My year round goal is to get folks at a basic level to take time to breath. Slow it down. Chill as in being quiet. Not as in ice baths.

Me in a former incarnation; "Nuts to you, I breath all of the time. I still have symptoms."

Future me: "Yeah, you dope. You also drink six cans of Coke or Dr. Pepper a day. Your diet is atrocious (but very tasty) and your rocking at best five hours of sleep a night.

Fortunately, former me studied at the school of hard knocks that the body need clean fuel, time to regenerate and making time on the daily to slow it down and practice breathing. And yes, give up the carbonation with the caffeine chaser.

So in this episode, if you happen to have a fidget spinner or fidget ring then dig it out and try this breathing practice. If you don't have one, no worries you can do it with a pebble, pen or pencil or small palm sized object.

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:

SAMSHA Disaster Distress Hotline is 1–800–985–5990 for voice or text calls. You can also access the Incidents of Mass Violence page to learn more about it, the symptoms and other resources.

Mindful.org has a beginners guide to understanding and using meditation. For some people, meditation is a vital part of the treatment process. Please understand there are multiple ways to meditate. There is a text and audio version on the site.

Hands on Meditation YouTube channel with a beginners practice cycle.

If you are truly pressed for time, there is Dr. All Mattu 40 seconds of a breathing practice.

There is a short 2:30-ish beginners practice from Hand’s On Meditation.

Cleveland Clinic page on How to do the 4-7-8 Breathing exercise. It goes into more detail on the why it works and some variations to improve the effects of the practice.

National Institute of Mental Health PDF on I'm So Stressed Out Fact Sheet.

Disclaimer:

ARP 333 Two Simple Meditation Techniques

Meditation, Relaxation

When things go wrong and you need a break, like when none of your audio software will record and you have to use your phone, you need to take a moment.

Or two. Maybe have dinner as well. Some days you have to find ways to roll with it.

A meditative break can help. That is the topic of this 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:

Dharma Homies Virtual Meditation Groups

From the website Self-Compassion.org, Changing your critical self talk.

Tea Meditation Resources:

Gabriela Green post on Tea Meditation: Breathe And Purify Your Mind

From a Buddhist perspective, How to Drink a Mindful Cup of Tea on the Lion's Roar website.

Eye Restfulness Exercises

Annie Thoa Eye Palming for Clear Vision and Deep Relaxation YouTube Video

Central Association for the Blind and Visually Impaired page on five eye exercises that prevent digital strain.

Disclaimer:

ARP 329 Cat Coloring Book as Meditation Practice

Book, Meditation, Mindfulness

The TLDR version: What I do know is that a coloring book could be an opportunity for those who have trouble with some of the traditional concepts of meditation or mindfulness practice.

But be careful about making a purchase. When possible, buy from a human creator.

The much longer version: I insist on being a human being so I still do my own research. Not saying I having dipped a toe or two into the new hyped up gizmo world of ask a question get a possibly faulty answer of A.I.

I have. I think I've learned more about human beings and the the decisions that they are making concerning the use of a service with a raft of ethical considerations tossed to the wind.

Which causes me to have certain types of additional anxiety about what humans do.

In searching for resources for this week's episode I discovered the world of Kindle Digital Publishing (KDP) and stress and anxiety coloring books.

For those that don't know, there is a group of people that produce low content books. These can be lined notebooks, journals, prompt books and yes, coloring books.

These books are very easy to produce. If you have a word processing program you are good to go. Create the book, slap a cover on it and send it to KDP.

There are people that make dang good money doing this. Some are crafts people and true artists. Others jumped on the trend early enough to make a profit with low quality crap.

This is nothing new. Mainstream publishers have been making low content books for years. As in centuries. If you have ever been in a TJ Max or Ross store, you've seen them.

What is new is two things colliding. A subset of people creating "stress or anxiety relief "coloring books for adults and A.I.

These entrepreneur folks are cranking out hundreds of these books using A.I. to make minor variations to name, cover and the appearance of content. There is a tsunami of very low quality book.

I can't tell by looking at the cover who is who. Or if it is a good book for actual use?

Does the coloring book have perforated pages to make it easy to work with?

Is it single or double sided?

Will there be bleed through?

I'm trying to say, buyer be aware and beware.

What I do know is that a coloring book could be an opportunity for those who have trouble with some of the traditional concepts of meditation or mindfulness practice.

That is the topic of this episode on the summer slowdown.

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:

Blue Star Coloring Ocean Animal Patterns Coloring Book

Dover Publishing Fifty Favorite Birds Coloring Book By Lisa Bonforte

Rockridge Press adult coloring book Stress Relief Cat Coloring Book, I found this on the Simon and Schuster website.

Disclaimer:

ARP 328 Breathing and Humming Resources for Anxiety

Apps, Breathing, Meditation, Stress

I'm on the summer slow down vibe, but there are lots of interesting ways to handle and reduce symptoms.

One of those ways is combining a breathing practice with humming. To be clear, I'm talking about the sound that humans make with their mouths. Usually involves the sound "hum".

Take the human body, the Vagus nerve and an open mind and you just might have an additional tool to tell the body to relax, there isn't a danger or problem.

Might work for you.

Might not.

I do know that it is a free, no risk, non-toxic option to try.

This is a quick introduction to the topic and a few resources to get you started.

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 post on Verywell Health on Breathing Exercises for Anxiety.

If you need visual help in practice breathing there is the Breathe Easy app for iOS and Android.

Mayo Clinic Connect post on Humming Your Way to Relaxation.

Katie Morton explanation video on 5 Easy Ways to Stimulate the Vagus Nerve.

Video on Humming for Vagus Nerve Stimulation from Buteyko Clinic

Disclaimer:

ARP Pebble in the Road - Meditative Crafting

Breathing, Meditation, Symptoms

This episode is not for everybody. Some of you will be highly dismissive. That is okay. Different strokes for different folks.

Knitting provides an object of focus for our practice. We can practice focusing our attention and letting go of distractions.

The point is, doing something analog or tactile can help you relax. Or meditate or route you and keep you in the present tense. In this pebble in the Road a quick look at crafting as a gateway to meditation.

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 101 and Mindfulness Exercises Guided Meditations & Mindfulness Talks

Color Yourself to Mindfulness Book by Melissa Launay published by CICO Press distributed by Simon and Schuster Publishing.

Marshall at Wristwatch Revival on YouTube

Becky at Knit Om on Knitting as Meditation

Disclaimer:

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.

Disclaimer:

Show 309 Apps for Mindfulness & Meditation

Apps, Meditation, Mindfulness

There are lots of apps for mindfulness and meditation. The advantage is just in time training, help and support and symptom relief.

The disadvantage could be the continued separation from actual people, data harvesting by low lifers and the app not exactly meeting your needs.

I would say that it is important you develop your skills as an informed health consumer.

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. One way to do that is to visit the website One Mind Psyber Guide.

In this episode, some of the apps that are available for mindfulness and meditation.

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. Federal Trade Commission (FTC) consumer page about protecting your privacy and being aware of permissions you give an app.

Free Meditation Apps

From the UCLA Mindful Awareness Research Center there is the UCLA Mindful App for iOS and Android has features such as getting started in meditation, videos and access to the podcast where there are a number topics about mindfulness.

Healthy Minds Program, this is an app that has both active and sitting practices. This app helps you to build you process by introducing the concepts of awareness, staying focused and tracking the actual time spent in mindfulness and meditation.

Meditation with In-App Purchases

The Mindfulness App by the company Mind App has a tutorial on how to meditate, 400 mindfulness recordings, customization option like choosing the length of a meditation, guided or silent and other options. This app is accessible in multiple languages. Seven-day free trial. Subscription is either $4.99 a month or $59.99 a year.

Simple Habit has meditation on the go, guided mindfulness and meditation practices and experts on the topic. You can access some of the content for free or there is a subscription for $12 monthly, $90 annually, or $300 for lifetime use. iOS and Android.

Subscription Based Mindfulness and Meditation Apps

In the last episode, I mentioned Runkeeper for those that want to do running meditations. It is a subscription service for $39.99 a year. https://runkeeper.com/cms/

Buddhify designed for just in time meditation or up to 30 minutes. for meditation on the go $4.99 a month or $30 a year on iOS and $3.99 and $30 a year in the Google Play store.

And the app created by Dan Harris and his team. 10 Percent Happier. You get audio, video, tutorial guidance and if you want it, community. 7 days free trial, $100 a year. It is available for Android and iOS phones.

Disclaimer:

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.

Disclaimer:

Show 291 - What is Dialectical Behavior Therapy?

CBT, Meditation, Therapy

Before talking about Dialectical Behavior Therapy, I want to give a brief reminder of Cognitive Behavioral Therapy aka CBT.

Cognitive Behavioral Therapy is a short term treatment that provides skills on how to transform negative thoughts and behaviors. Traditionally, CBT is offered to people with an anxiety disorder, depression and other mental health conditions.

There are a number ways to do this but the general format is to:

Assess where you are right now.
What is your view of yourself, your attitude about yourself and how you function with those beliefs.
Skills and tool building process to help you deal with your symptoms and other blocks you experience.

Dialectical Behavior Therapy (DBT) is a variation of CBT, the goals are the same but there are some differences.

DBT was originally created as treatment for suicide treatments, Borderline Personality Disorder, then eating disorders, some types of addictions and is now used for PTSD and anxiety conditions. It is actionable focus, meaning you actively apply the skills and techniques as you learn them.

There is a connection with mindfulness. There is also a focus on acceptance and finding ways to change what you can to improve the quality of your life..

In this episode, a review of CBT and a brief dusting on the concepts of DBT.

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:

ADAA video on What is DBT? You can view it on YouTube or the ADAA website.

From Humor That Works the 5 Daily Habits app for both Android and iOS. Simple app but gets the job done. Works on older devices and it is a totally free app.

Everyday Health page on Cognitive Behavioral Therapy

Very Well Mind page on Dialectical Behavior Therapy

DBT-LBC.org is a website that has a listing of certified DBT therapists in the US and Canada. The site also has an information page about dialectical behavior therapy

Disclaimer:

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 236 Screwed Up Again - Like I'm Supposed To

Meditation, Mindfulness, Nutrition, Symptoms

Not having a great time but I'm ok. Not like I don't have stuff to do but currently in that vortex of when is the other thing that I think is gonna happen?

And in the middle of the vortex are the old symptoms making a bum rush for the gate.

So this episode is a bit more narrative. It is about an experience that I had when I though I was doing the right thing for me.

And it was. But I still ginned up an attack.

It happened for a lot of reasons. Many of which I wrote down and then cut out of the show.

Want some of the truth?

Don't like wearing facemask. I do it. I'm even doubling up on it.

But my face and skin don't like it. I do it because it is the right thing for me and other people.

The fear of am I gonna catch it this time?

Did I need to do this? Could I have waited one more week?

What if I have another panic attack in the store?

There are dozens more but you get the idea.

One the one side you do the right things.

One the other side, all of the combustibles are gaining fuel.

What do you do?

The best you can.

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:

Don’t Panic! 5 Things To Do When You’ve Messed Up from Lifehack.org

Courageous Heart Meditation — Loving Kindness Tonglen Practice video with Shannon Algeo

From Mindful.org What to Eat for Optimal Mental Health

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:

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:

Pebbles in the Road - Three Resources

Anxiety, Meditation, Resource, Support, Worry

Yeah, best laid plans and cucumbers. You know for certain what you are gonna get with cucumbers. But not to leave you totally in the lurch, I have three resources that you might be interested in checking out.

First is a free meditation resource and then two books, one is a short e-book on Worry and Anxiety and the other is about having an anxiety condition and a relationship.

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:

Self-Compassion Guided Meditations and Exercises from Kristen Neff's Self-Compassion web site.

The Sheldon Short Guide to Worry and Anxiety by Frank Tallis, this is a 64 page guide that is avalible at many of the online book vendors. You can read a portion of the book at Google Books.

Anxious in Love: How to Manage Your Anxiety, Reduce Conflict, and Reconnect with Your Partner

by By Carolyn Daitch and Lissah Lorberbaum · You can read an except of the book at Google Books.

Disclaimer:

Show 205 A Need for Restorative Mindfulness Resources

Apps, Depression, Food, Meditation, Mindfulness

I tried to write through it. I tried to be pity or intelligent or something.

For 10 hours I tried to try to communicate something that would not be a waste of time.

I couldn't do it. So, I had to step back and look for some of the help I needed. That is what I want to share in this episode.

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:

2015 Clinical Psychology Review #36 Burnout–depression overlap: A review

access via Community College of New York.

The Liberate Meditation app has content specifically for Black, Indigenous and People of Color. There is a free version and you also can purchase a subscription.

Food vs. mood: Eating for physical and mental health during COVID-19 by Dr. Uma Naidoo

From the Center of Mindfulness and Compassion there are audio recordings to help you get int a mindful state. You can listen on the web page or download them to your device.

Sitting Together Essential Skills for Mindfulness-Based Psychotherapy also has a list of mindfulness recordings.

Christine Padesky, PhD, and Ron Siegel, PsyD talk about How to Work with Anxiety During the COVID-19 Pandemic.

Marisela B. Gomez http://www.mariselabgomez.com/

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Show 203 - Emotional Self-Care Tips

Affirmation, Breathing, Meditation, Mindfulness, Stress, Support

I feel like I am between a wall and a hard place. I want to describe options that you have when it comes to treating the diagnosed version of an anxiety condition or disorder.

I really don’t want to tell folks what to do with two exceptions, don’t give up and don’t kill yourself.

But this is a bad week in a string of bad weeks. We need some re-enforcement. So here are some emotional self care tips to hold us as we intentionally move forward.

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.

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Jo Burgess from Life Sorted suggest monitoring your internal dialogue in a post called Simple ways to practice emotional self-care and transform your life.

A Compassionate Guide to Anxiety During the COVID-19 Pandemic Part 1: Understanding Why We Are so Anxious Right Now

School Library Journal has #BreakTheStigma: 14 Nonfiction Mental Health Books for Children, Tweens, and Teens

There is also a collection of 25 books via A Mighty Girl on helping our younger beings understand what is going on and how to deal with it.

Marquita Herald, of Emotionally Resilient Living post on Why You Deserve to Make Emotional Self-Care a Priority. One of those tips is to understand that it is ok not to be ok.

Steven Jacob post about how he embraced Self-Care Is Not a Luxury: How I Learned This as a Brown Guy

Jane Taylor's Habits for Well being post on 22 Ways to Practice Emotional Self-Care and Letting Go

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Tea Meditation Resources:

Eye Restfulness Exercises

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Free Meditation Apps

Meditation with In-App Purchases

Subscription Based Mindfulness and Meditation Apps

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