ARP 361 - Your Anxiety Toolbox

Those of us that want to find solutions or treat their anxiety have a lot of things to think about. We also need resources and practical things that can help us deal with our symptoms. 

You might need a centralized place to keep track of treatment, apps, concepts and skills to improve your health.

A toolbox is a container for those items that help you with a project. An anxiety toolbox is a real or metaphorical container for the things you need to help control your symptoms and treat your condition. 

In this episode, I want to talk about the idea of what an anxiety toolbox could be. I can't define what your toolbox would look like. But I can tell you, especially when you are at high tide, it could be very helpful.

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

Resources Mentioned: 

KFF News story about a non-therapist spouse providing mental health session via an on-line service.

CCI Fact Sheet on the Viscous Cycle of Anxiety from Western Australia

Mental Health America fact sheet on Coping Toolbox Strategies

The Anxiety Journal: 7 Weeks of Prompts and Exercises to Overcome Anxiety Paperback by Richard S. Gallagher LMFT.  You can find this book at many on-line retailers and it might pop up at places like Walmart or Target. Not an endorsement, just an option for you to check it out.

National Institute of Mental Health brochures on mental health topics. 

Anxiety and Depression Association of America has resources, member discussion groups and webinars. They also have a YouTube channel.

Helpguide.org is a non-profit website that talks about a variety of mental health issue. They have a specific section on anxiety disorders and anxiety attacks.

Disclaimer: 

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 347 - Ottawa Personal Decision Guide

There are a lot of decisions that you have to make when you are seeking treatment.

Hopefully you find a good doctor or a mental health professional to guide you though the process. Those are aspirational goals by the way. You might run into a doc that just wants to give you medication and then report back in four weeks. 

Or you can't find or afford a provider in your area. I would suggest that you take some time and work on a decision guide as to what you want and don't want concerning your treatment. 

This can mean getting a physical and diagnostic test to rule out another cause for your symptoms.

Or reviewing therapists to figure out the behavioral treatment options. Do you want short term or an extended treatment process? In person or virtual care?

A decision guide can help you plan out what you want and need to navigate the process.

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.

Resource Mentioned: 

The Ottawa Personal Decision Guide can help you organize your thoughts about a decision you need to make about your treatment options.

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 261 - Tips May or May Not Help You

There are thinking people on the planet and that gives me some hope. I recently learned about turning a pot pie upside down on a plate or bowl. 

This is some genius level thinking that I aspire, to but will never have it the way I want it. 

Because the gravy part will seep down to the back of the lid or the top of the pot pie. Then, depending on how fast or slow you eat it, you got gravy and a crunchy lid. 

It is also a willingness to see something differently. 

F--k the absolutes. Ok we need a few of them but man, we need some mental lubrication that is non-toxic to the body.

In this episode, a short bit of verbiage about how tips may or may not help you and some fellow travelers on the road who really do know how you feel.

The short version is finding your form of acceptance. Adapting a tool or technique that could work for you and factor in some grace for handling what you are facing on the day to day.

It is a lot.

Resources Mentioned: 

Author and blogger Jenny Lawson knows a thing or two about having public attacks. She wrote a post about it called The world is changing and that is a good thing, I think.

The Mack Files – Its okay not to be okay part 1 and part 2

From Anxiety Canada there is Kathleen’s story about having a mile high panic attack in a plane. 

And from National Association of Mental Health aka NAMI, Never be ashamed of seeking help. 

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

Disclaimer: 

Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

Show 253 Screening and Diagnostic Test

I'm still in vacation mode until September. One of the things I hoped I’ve emphasized in the podcast is that you should have a medical evaluation and diagnosis from a health care professional.

The symptoms for anxiety are very similar to other physical health conditions. Having a medical examination would help to take some of the load off your shoulders. 

That is the topic of the show.

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: 

For those folks having trouble going to sleep, there is Snoozecast.com. Fiction, non-fiction or whatever floats your boat. 

There is also the long time champ of them all, LibriVox with hundreds of public domain audios that are free to download and listen. I recommend The Prisoner of Zenda by Anthony Hope, read by Andy Minter.

Mental Health America Screening Tool

ADAA Screening Page - contains screening for a couple of anxiety conditions

Canadian Here to Help Screening page.

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 217 You Are Going to Make Mistakes.

A mistake is an act or judgement that is misguided or wrong. It isn't always a bad thing. 

You do the best you can with the information available. Sometimes you find out that what you thought would work, has problems.

Or you are not in the right space to accept what you are being told. 

Or there is so much noise in your head that you grab on to the first thing you see. Sometimes that works. 

Sometimes it doesn't.  This is a pebble in the road to remind you to keep trying. Find a way.

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 (Not) Mentioned: 

Mindful Magazine has an post about How to Meditate with Anxiety.

From Overcoming Social Anxiety website, What on Earth is the Amygdala and How Is It Related to Social Anxiety?

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.

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 192 Intro to Creating Your Treatment Plan

Many people have an opinion about treating anxiety conditions and disorders. Most of them are not medically qualified to take out a splinter from a toe. Myself included. Each person is unique and different and there is always a little something that gets left out when people try to sell you a cookie cutter approach.

So what does it mean to have a treatment plan? What goes into it? In this episode a question, and it is a dilly.




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: 

Pop Sugar article about the difference between anxiety and panic attacks/disorder.

Texas A&M University Wearable Technology for Mental Health

Insider article about Jake Paul, anxiety and more than one path. https://www.insider.com/jake-paul-defended-tweet-saying-anxiety-is-created-by-you-2020-2

Very Well Mind has a post on Understanding the Panic Disorder treatment plan, they talk about the traditional treatment plan approach.

There is also a page for those of you that are dealing with phobias called What Are the Goals of Treatment for Phobia which are different depending on the kind of phobia you have.

The music this week is called Meltdown at https://www.purple-planet.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 090 Mental Health Days and Fear of Elevators

There are treatment options that range in zero cost to a couple of hundred dollars. There is also a cost in time, being ready to accept that you have a problem and being open to the possible.

Some of the solutions might sound threatening or off the wall. I'll try to point you to viable, and authoritative sources. Or sources that are giving you the straight scoop but might have an ad on the page.

Learning as I go into the mystic.




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

Resources Mentioned:

• Ben Congleton post on Medium about Mental Health Being an Issue in the Workplace
• Money/Time Magazine special report on the costs and obstacles about obtaining mental health care and support.
• NAMI Health Care by the Numbers posters - you can download them or just grok on the statistics that are on the website.
• From the University of Colorado The Hard Call podcast looks at real people facing the challenges about their mental health condition. 
• Frederick Neuman MD on Where Should A Phobic Person Sit or Stand He also has a Psychology Today post about the fear of elevators.
• Helpguide.org on Cognitive Behavioral Therapy
• Good Therapy.org page on Exposure Therapy
• Welcoa PDF Introduction to Panic Attacks

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 080 Health Decision Guides

What are the pros? What are the cons? Do you have support? What other things can you try to help the situation?  In this podcast a look at resources that help you figure out what to do with your anxiety, panic or phobia condition.





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

Resources Mentioned:

Ottawa Hospital of Canada Personal Decision Guide - basic version that outlines the health decision process.

Anxiety BC for Generalized Anxiety Disorder Guide to Care

Plan for Your Care, an interactive guide to help you explore issues and option when it comes to health decisions for yourself or love ones.

2017 National Healthcare Decision Day (Week) It is actually a 40 hour day because there are tasks to be done each day

When Your Partner Has an Anxiety Meltdown Guide 

Unstuck.com page on anxiety and how to work through the process. 

A Nerd’s Guide to Anxiety - basic information for nerds and those that involuntarily have to deal with humans.

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

Show 069 What Is the Problem and The Search for Solutions

Maybe you think the problem is that you have an anxiety or a panic disorder. Ok, you know you have a problem with the symptoms. No question. But what is causing the symptoms? That takes a bit of work to find that out.

 Resources Mentioned: 

Anxiety BC Treatment Diagram on I Feel Really Anxious, What Should I Do? 

Positively Coping with Health Conditions by the Canadian Consortium for Mental Healthcare

Helpguide.org on Therapy for Anxiety Disorders http://www.helpguide.org/articles/anxiety/therapy-for-anxiety-disorders.htm

Mindful.org Remedies for Your Anxious Mind

Hyptalk.com downloadable audio for Anxiety and Stress conditions

Chel Hamilton hypnosis and meditation site.

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

Disclaimer: 

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.

Episode 044 Intro to Action Plans and Managing Stress Workbook

There are all kinds of action plans for business, creativity and goals. In this episode a look at what is an action plan and an overview on how to make one that fits your needs.





You can download the episode to listen on your computer, smartphone or tablet.

Resources Mentioned:

Action Planning for Prevention and  Recovery https://store.samhsa.gov/shin/content/SMA-3720/SMA-3720.pdf 

Short Action Plan from Self Care Vibes http://selfcarevibes.tumblr.com/post/141377225282/action-plans-for-changing-habits

Developing An Action Plan for Self-Care http://www.stmichaelshospital.com/pdf/programs/mast/mast-session4.pdf

Managing Stress Workbook - http://www.prevention.va.gov/mpt/2013/docs/managestressworkbook_dec2013.pdf

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.

Episode 002 Your Own Road Map of Treatment

Not everyone gets sick the same way and not everyone will have the exact same treatment when it comes to an anxiety condition or disorder. In this podcast, I talk about some of the things that will be helpful to consider.

For your basic kit, you will need:

1. Accurate Information
2. Coping Skills
3. Support
4. Monitor Your Progress

Use this link to download directly to your computer or device: ARP 002 Road Map

Resources Mentioned:

• Kady Morrison’s on 9 Things I Wish People Would Understand About Anxiety http://www.vox.com/2014/12/4/7262991/anxiety-disorder-help
• Affirmations for Healthy Living http://www.affirmationsforhealthyliving.com

Links to other sites are provided for information purposes only and do not constitute endorsements.This podcast is not sponsored.

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.