Anxiety Road Podcast: Relaxation

Showing posts with label Relaxation. Show all posts

ARP 358 - Be Careful Using Nutmeg

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:

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 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 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 332 - Dealing With Jaw Clenching aka Bruxism

Relaxation, Symptoms, Treatment

Many of us hold our tongues or clench our teeth to protect ourselves from saying what you really want to say. Or feel.

And for most of us, that works and we go about our day. But if you are clenching and grinding your teeth on a daily basis there is going to be a problem.

Sometimes with your jaw. Or wearing away your teeth. Or having headaches or something worse.

In this episode, a look at what jaw clenching and teeth grinding and some of the things you can do to reduce the symptoms. The medical term is called bruxism.

I do want to mention that I did not make any references to medication. That is because there can be non-anxiety related forms of bruxism. There can be structural problems with the jaw or mouth.

If that is the source of the problem, then that is more of a dental treatment issue. I'm looking at jaw clenching and teeth grinding from a stress and anxiety point of view.

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:

No Time To Panic: How I Curbed My Anxiety and Conquered a Lifetime of Panic Attacks" By Matt Gutman, who is an ABC news national chief correspondent. You can listen to a sample of the book at the publisher web site.

National Public Radio 1A podcast interviewed Matt Gutman and talked about his experiences having panic attacks on the air. It is a 36-minute conversation.

The Journal of the American Dental Association page on Bruxism has a patient PDF that you can download. It explains what it is and what you can do about it.

Colgate Bruxism Exercises to Reduce Teeth Grinding.

All about BRUXISM via Dentalk! on YouTube.

Sleep Foundation page about Bruxism. Sleep Foundation is not associated with the non-profit National Sleep Foundation. This company is in the business of selling sleep products. That being said, they do have factual information regarding sleep issues.

Healthline jaw exercise post with gifs to show you how to do it.

Disclaimer:

Show 298 Uses of Hemp Seed Oil and CBD Oil

Alternative, Food, Herbal, Marijuana, Relaxation, Symptoms

As I mention in the show, it is easy to get sucker-fied when it comes to purchasing hemp seed oil or CBD oil. There is a lot of flim-flam operators in the marketplace.

We have a vulnerability to want to find anything that can help us cope.

If you are seeking for alternatives for traditional opiate medication it seems like it is an option. But if you don’t know the basics, you can lose time, money and an possible effective treatment source.

My intention is to find a way to get to the basic information needed to make an informed decision.

It is easy to find the junk and too dang hard to find viable, credible information.

Deep breath.

This is a small effort to find alternatives. Alternative does not necessarily mean safer.

Again, start with identifying the basics

For those of us that had actual critical thinking classes this means:

What is it?
What is it made of or how is it process?
Who is doing what and why?
Who is doing the opposite?
Why and what are the benefits and risk?
What is in it for them?
What is in it for you?

In this episode the actual uses of Hemp Seed Oil and CBD Oil.

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 Findlaw.com which is a web publication of Thompson/Reuters, 2019 Marijuana Possession Laws by State.

Cannabis and CBD for Health and Wellness: An Essential Guide for Using Nature's Medicine to Relieve Stress, Anxiety, Chronic Pain, Inflammation, and More by Aliza Sherman and Junella Chin M.D. The link is to the Kindle version of the book.

From Workman Press, A Woman's Guide to Cannabis: Using Marijuana to Feel Better, Look Better, Sleep Better–and Get High Like a Lady by Nikki Furrer. There is also an audiobook version for those that want to listen as they process information.

NIH Office of Dietary Supplements Fact Sheet on Omega 3 Fatty Acids. There might be better sources than hemp. But it is an option.

Very Well Mind has a page on some of the Potential Side Effects of CBD.

From the National Center of Complimentary and Integrative Health Cannabis (Marijuana) and Cannabinoids: What You Need To Know, last updated in 2019.

What is Hemp Seed Oil and CBD Oil?

What is Serotonin?

Brain Health and Nutritional Support

Disclaimer:

Show 297 What Is Hemp Seed Oil and CBD Oil?

Alternative, Food, Herbal, Marijuana, Relaxation, Symptoms

I want folks to make an informed decision. Before you can make a decision you need facts, research and resources.

There is a lot of hokum about hemp seed oil and CBD oil. Both are oils that come from the hemp plant.

They are not the same. They service different populations and purposes. In this episode, a look at what is hemp seed oil and CBD oil.

There was an interesting conversation about the original 2005 formulation of Four Loco. It was a fortified beer that had a lot of caffeine in it. It also came in fruit flavors. And wormwood, can't forget about the wormwood.

On Twitter there were people telling their stories about drinking half a can and then being tore up for the rest of the night.

Other people mentioning that not only did they drink a can of Four Loco but had a vodka chaser. The word blackout was often used.

This is when reading becomes fundamental. Not that it would have stopped any teen or college freshman from gulping it down but maybe reading that the drink had caffeine and a percentage of booze might have slowed or stopped a few of them sipping 24 ounces/709ml of trouble.

Which is my I want to talk about Hemp Seed Oil. It will not make you sick like the original Four Loko. But there are "opportunistic" people who want to exact money from you based on ignorance.

Resources Mentioned:

From CBS News This Morning, a story about Cecil Jackson who has agoraphobia.
Anxiety and Depression Association of America video about Overcoming Agoraphobia on YouTube.

PepsiCo Rockstar Unplugged Product Information page

PBS NewsHour page on Is CBD legal? Here’s what you need to know, according to science. It is a good starting point of information.

Consumer Reports.org posts on CBD Goes Mainstream and How to Shop for CBD.

Your can also check out their main guide page on all of the other articles they have written about CBD.

Alcohol and Serotonin

Brain Health and Nutritional Support

What's the Deal with Magnesium?

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:

Not In A Grateful Mood

Culture, Dental, Relaxation, Worry

There are going to be a lot of tips, suggestions and survival posts about dealing with mental health problems the holidays. I don't normally do it because everyday to me is a struggle.

Some days it is very minor. Other days, it is a big deal.

And then there is navigating life problems during a time of enforced hypocritical joy and happiness.

The episode is about acknowledging the feelings. It is looking at what we can do even if there isn't anything we can do about the triggering situation.

Yes, I have "issues."

Here is the thing. They are my issues. I get to say to myself, "I am not feeling well. I don't like this. Corrections need to be made."

Long time listeners know that I have dental phobia. I have to go to the dentist. No choice. No wiggle room or discussion. That makes me more anxious.

I have to make decisions on how I need to do this that is safe for me. I have to let go of that which I cannot control.

I can control who does the treatment. Knowing my options. Is it right for me? If so, make that appointment. If not, keep looking.

I can be anxious and still reclaim my power.

So, yeah. This episode is about doing what you can to reclaim your power. Even when you feel sad, depressed or anxious.

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 NAMI, a post on Surviving Painful Holiday Emotions

Very Well Mind post on Coping with Generalized Anxiety Disorder During the Holidays

ADAA.org write up on Managing Holiday Anxieties

Dental Phobia Resources

Tips from Mouth Healthy, from the American Dental Association.

Dental Fear Central is an international non-profit organization for those that have dental fear and phobia. There is information, testimonials and a forum for asking questions. It is also a resource for dental professionals who would like to know more about how their patients feel about entering their office.

Disclaimer:

Chipping Away at The Anxiety Rock

Anxiety, CBT, Medication, Relaxation, Therapy, Treatment

And it is a big one. Getting people to believe that mental health problems are health problems. That they can be treated. And there is no failing for having one. Not a scorecard kinda thing.

So it is lunch time. I'm about to rustle up some grub and then I see a video from TED.

Talking about Anxiety? I'm surprised and wondering where is this going?

Dr. Jen is saying all the right things. Good explanations that folks can understand. Taking the stink out of it.

TED has 19 million subscribers. Some of those folks have anxiety disorders. If the video helps folks to understand what they have and seek treatment that would be a very good thing.

The bad thing is that about 2% of that 19 million will click on the video and maybe .01% will be inspired to seek treatment.

I'm greedy. I want everybody to know. But that isn't going to happen.

But after the video is over, what do the .01% folks do?

This is partly why this podcast and the resource list exist. To give people on-going options and resources about how to find help, resources and options on treatment.

Resources Mentioned:

There is a lot of information about the various forms of anxiety and depression on the ADAA.org website.

National Alliance of Mental Health (NAMI) description page on some of the various types of anxiety disorders, symptoms and treatment options.

Nationals Institute of Mental Health (NIMH) has downloadable booklets about specific anxiety conditions.

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 240 - Cracking the Egg

Breathing, Dental, Medication, Mindfulness, Relaxation

You can find ways to deal with your symptoms. For some of us, there is medication.

It isn't for everybody.

Or you may choose to use a coping skill or relaxation technique.

It isn't for everybody.

What is important to know is that you have choices on how you want to handle your symptoms.

In this episode, a look at some of my process and a few resources to check and hopefully use to make yourself more comfortable.

You don't have to suffer.

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:

BetterUp Coaching website provide a matching service for people that are looking for support in their personal or professional goals. It is not a therapy site but some folks do not read beneath the headlines.

Harvard Health Publishing has a post on Progressive Muscle Relaxation and other exercise based relaxation tips.

For those that prefer audio, there is a progressive muscle relaxation at Helpguide.org

Mindful.org post on 10 minute gratitude practice to shift, notice and re-wire the brain.

Dental Fear Central - excellent site for those of us that get the shakes when a dentist says open wide.

Disclaimer:

Them Changes Anxiety Version

Medication, Music, Relaxation, Therapy

There is a lot going on. People are going to need to start thinking about re-entry into their world.

Those those of us that have anxiety conditions and disorders that can be ruff. What you want to do might conflict with what you are able to do.

If you've been on long term lockdown, your brain might put up a fuss about being outside.

I speak from experience. I'm zero for three on it. I did it, but there was a commotion from deep inside about it.

I have a link to a musician's "audiogram" video by the name of Buddy Miles. Classic thumping track of Them Changes.

In this episode, a suggestion to try to look beyond what you currently know or do about your anxiety.

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:

Them Changes from Buddy Miles. How two or more truths occupy the same space.

Helpguide.org has an article on the role of medication in anxiety treatment. The website leans away from suggesting medication as a primary treatment; but they do recognize that for a certain segment of the population it is necessary for a limited. time.

Mental Health America response to My loved one doesn’t want to take meds.

ADAA.org page on the types of therapy for anxiety.

Prior episodes on finding a therapists, Don't know where to start and Before You Commit to the Couch.

The Basics of Mindfulness Meditation from Ten Percent Happier. Has video instructions, guided meditations and other services. There is an app for Android and iOS devices.

Disclaimer:

Show 227 Quick Look at the CalmiGo Smart Calming Companion

Breathing, Culture, Mindfulness, Relaxation, Therapy

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

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

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

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

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

Resources Mentioned:

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

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

Official website of the CalmiGo Smart Calming Companion

This is the tutorial video for the CalmiGo product.

Disclaimer:

Show 226 - Aromatherapy Oils for Stress Relief

Alternative, Aromatherapy, Brain, Complementary, Education, Relaxation

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

According to the National Center for Complementary and Integrative Health:

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

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

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

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

Resources Mentioned:

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

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

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

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

Disclaimer:

Show 223 Feeling Numb

Depression, Fear, Relaxation, Resource, Stress, Trauma

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

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

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

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

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

Resources Mentioned:

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

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

From Very Well Mind What Is Emotional Numbing?

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

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

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

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

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

Psychologist Will Meek - How to Relax

Disclaimer:

Show 209 What Are Sound Baths?

Apps, Brain, Mindfulness, Music, Relaxation, Sleep

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

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

Resources Mentioned:

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

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

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

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

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

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

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

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

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

Disclaimer:

Show 148 More Cognitive Behavioral Therapy Apps and Resources

Apps, Art, Breathing, CBT, Culture, Relaxation

In this episode, more about Cognitive Behavioral Therapy and some of the resources you can use to help you deal with 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 Too Tired Project on Instagram is a photographic exploration of what depression and anxiety can look like. 4,000+ photos are on exhibit.

US News article about the hard rock band Sufferer and their music, which is an auditory ways of explaining to others what depression and anxiety sound like. What is cool about this is that the band is donating a portion of the profits to the ADAA.

Ah, the Dummies books. It is a not so cute way to reassure you that you can handle the material in the books. And yes, there is a book call Cognitive Behavioral Therapy for Dummies, 2nd edition. Wiley is the current owner/publisher. At the Wiley site, you can download a chapter to get a sense of how the authors handle the topic.

On Amazon there is another book called Managing Anxiety with CBT For Dummies that you can download on your reader or tablet. It is about 150 pages and it is a bit more focused on dealing with your problem. There is an abridged Audible version as well.

Stop Panic & Anxiety Self-Help app for Android users has info about cognitive behavioral therapy, panic attacks and what to do about it. There will be ads that will appear in the app. You can also visit the website Excel at Life's page on CBT to help change what they call irrational thinking.

What's Up? - Mental Health App for Android is also focused on CBT training. It uses grounding techniques, explains about negative thinking patterns, a diary and helps you to track when you feel you are in too deep. There is also an iOS version.

Pacifica is a two-fer, you can learn about cognitive behavioral therapy and meditation and more. The software can be accessed via the website, or as an iOS or Android app. There is a free version but there are also in-app purchase levels. Make sure you understand what you are purchasing.

Disclaimer:

Show 141 Self Care, A Pebble in the Road

Meditation, Mindfulness, Relaxation, Resilience

This is a quick pebble in the road about self-care tips. Despite my best efforts the symptom thing happened and I, as the adult and I as the inner child are both having a tantrum. Only the adult part of me is pretending like nothing is wrong as I literally, cleaning up my mess.

This is how I did it this time.

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

Resources Mentioned:

The you feel like shit interactive guide to self-care.

Ellen Bard article at Tiny Buddha has 45 Simple Self-Care Practices for a health mind, body and soul.

Nikki Andersen post at Highly Sensitive People about 20 self-care ideas, one of which is perhaps use some of that tension to declutter a space in your home, computer or your head.

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Show 133 More About Teas and Tisanes for Anxiety and Symptom Control

Food, Herbal, Relaxation

First up, a look at sucker bait headlines and then a brief recap of the last show, then dive in to definitions and what is and is not a tea.

Next a look at where to buy your medicinal tea and resources on how to make teas and tisanes as well as some places to check out for the kind of beverages that might be of products that might be helpful.

I promise and pinky swear next time specific tisanes that are helpful to ease symptoms.

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 Vox, an article on the growing niche marketing of selling products to people with mental health conditions.

2013 study in Gastro Journal on Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. The study was supported by Danone Research. There is also a press release version with plain English explanations by UCLA.

From KQED a 2017 article about how probiotics might help with depression

How to Find Your Perfect Cup of Tea and How to Make DIY Herbal Teas and Tisanes from Epicurious.

The Spruce Eats gives the basics on what a Tisane is and how to prepare a infusion or decoction.

Mighty Leaf has a health and wellness section that displays some of the botanical offerings and you should also check out Teavana and evaluate their herbal teas.

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Show 115 Farmers Need Help and More Apps for Symptom Management

Apps, Depression, Relaxation, Resource, Therapy

Coming back from a head cold. Lots of news items to cover, the proposed post-partum depression bill in California. a federal bill to provide mental health services to farmers, ranchers and agricultural workers, a book, and an app or two. Life is what it is but there are ways to make your body feel more comfortable.

Death might take a holiday but you don't have to join him. 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:

KCRB story about the possibility of a California bill to require doctors to perform a mental health test on their patients before and after giving birth.

Katherine Stone has a website that is devoted to issues about post-partum depression and treatment options called PostPartum Progress. Really good stuff about symptoms, treatment options and support.

Via FarmAid.org, a post about a bill to support mental health treatment in farm and rural areas of the United States. The the name of the bill is Stemming the Tide of Rural Economic Stress and Suicide (STRESS) Act (H.R. 5259).

How to Stop Freaking the %#$@ Out When Deep Breathing Doesn’t Work by Erin Pash and Kyle Keller.

I've mentioned the Simply Noise app before but this time want to point to the download section where you for a very small amount of money, can purchase the specific sound noise that meets your needs. Special shout out to brown noise, which seems to draw more yarns that is normal for this time of day.

Dan Harris 10% Happier is geared to those folks that want and need the benefits of meditation without what they would refer to as the "bells and woo-woo." The app is available for iOS and Android users. Those of us on Windows Phones or on limited data plans can access the web version. There is a free section but there are also in-app purchases opportunities.

If money is an issue there are accessible meditation resources, The UC San Diego Center for Mindfulness has a number of mindfulness stress reduction audio files on a variety of topic. Those with limited plans might want to download the files onto your desktop and then transfer to your media device.

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Show 105 Progressive Muscle Relaxation

Breathing, Relaxation

Think of this show as a pebble in the road, this is a way for you to take care of yourself by relaxing your muscles. Some of them could be so tight and tense you don't even know that you are wound that tight.

This is a very simple video that demonstrates how to do it. Just taking a minute or two to relax your muscles will reap a lot of benefits.

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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For you current and former soldiers there is a guide at the Veterans Administration on how to do PMR.

For folks in the law profession, there is the Solo Practice University page on how to relax with some tips and a PMR script from UC Berkeley School of Law

If you want to know more about progressive muscle relaxation you can check out a PDF guide at AnxietyBC.com

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 101 Movember Shout Out and Resource Grab Bag

Mindfulness, Relaxation, Support, Therapy

Not only is is NaNoWriMo and 30 Days of Podcasting but it is also Movember 2017 and this month the fellas want to grow their whiskers in support of Men's Health which has to include men's mental health, and it does. If you would like to participate, contribute or run your fanny off, which would also do a world of good for your anxiety head on over to us.movember.com for more info.

And yes ladies, you can participate.

There is one trigger alert you do need to ignore, the one that is trying to tell you to end your life. 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 National Institute of Mental Health has an information page on what to look for when you need therapy, they use the word Psychotherapy. The ADAA also have a page on choosing a therapist.

Derek Hough - Hold On music video - a musical rendition when you are having a really bad day. There is a Billboard interview with Mr. Hough explaining why he made the recording.

From 2014 there is a good article from Mindful about walking meditations.

The Harvard Health Blog has a piece on how yoga can help to reduce stress and body inflammation.

Insights from the Edge is a podcast from Sounds True; Anne Lamott was interviewed on an episode and that is always a good thing. The topic is Radical Self-Care Changes Everything.

Josie Ong's AffirmationPod

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Eye Restfulness Exercises

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