ARP 390 A Look at the Opera Air Browser

Well, I have a new to me and probably to you do-dad to help with anxiety symptoms. It is the Opera Air Mindfulness browser. In addition to the standard browsing features it has tools to help you breath and relax, guided meditations and a musical audio mode that can help you focus. Is this a good or bad thing?

The TLDR: Some of the tech bros say it is a gimmick and who in their right mind would use it? In my bad times, I would have glommed on to it because I was looking for help. Lots of people are looking for mental health support and aren't too picky where they find it. (we should be but when a person is in pain they are going to do what they think they need to do.)

I like many of the features but there is a cost. Free ain't free especially online.

Opera Air, like many other browsers is ad supported or allow third party extensions to be used in the browser. Many browser allow ads and cookie tracking to be passed onto those third party data collectors. 

A Virtual Private Network (VPN) can hide your location and computer. You generally need to tell it what you want. A free VPN can be problematic. Who is operating it, where is the data passing through and what if it is down and you don't know it? Or it is blocking you from seeing certain web sites?

The security features require users to turn them on. If you don't, oopsie? Also, if you use those third party vendors extensions, you are subject to their terms of service which might include things you in no way agree to. 

Again, I am not bashing the browser. I like the reminders about getting up and moving or taking a breathing breaks. But I do want folks to know what the benefits to you is versus the cost of your data and personal information. 

That will be up to you to decide.

Resources Mentioned: 

If you would like to see how Opera Air works, Brett in Tech has an overview video of the features of the software.

Before you download, I would suggest reading the Opera Help Page and read the FAQs so that you understand what you gain and give up when you use the browser.

If you are interested in giving it a try the address is https://www.opera.com/air

Emergency Resources

The Trevor Project: Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7. They also provide peer support and community. 

Veterans Crisis Line: Call 988 and press 1, text 838255, or chat online. There are phone lines for those serving overseas. Visit the website to find the current status of the Veteran line and international calling options. 

National Crisis Text Line: Text HOME to 741741 for free, confidential support 24/7. This service operates independently of the 988 service. Users can use text, chat or WhatsApp as a means of contact.

Disclaimer: 

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

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

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

ARP 377 - Stress Management Tips

There are forces that have us in a state of stress and unbalance. It is intentional. Our stress levels are way too high.  In this episode, I'm talking specifically about stress but those of us with anxiety still need to pay attention. 

We still have the ability to decide how we want to go forward. You might need a personal support system to help you deal with the days, months or however ever long we survive this moment in time.  

 

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: 

Stress definition and tips to handling it from the World Health Organization. The American Psychological Association has a dictionary style definition from their point of view.

The non-profit American Institute of Stress also provides information about stress. There is a stress questionnaire that could help you figure out your stress level and provide information on handling it. There is a fee for accessing the questionnaire and guide.

Mindful.org has A 4-Minute Practice to Clarify What’s Important Right Now.

If you would like help in getting started with a mindful practice the free app Healthy Minds provides lessons and practice session to help you learn how to do it.  https://hminnovations.org/meditation-app

The American Heart Association has an infographic that you can download to help you remember some of the techniques of stress relief and management.

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 375 - News Anxiety and Surviving the Infodemic

Yeah, it is a real thing and we are existing in it. From the looks of things most of us are struggling and that is never a good thing. An infodemic is a smash up between too much information and a pandemic.

I didn't invent this term. Goes back to 2001-2003ish.

There is a pandemic of bad, worse and toxic levels of disinformation. People are getting sick or at risk of ingesting poor quality information sources. 

I'm not being hyperbolic here. I stopped monitoring local and national news. All of it and cut back on social media too. And I actually turn off my phone at night. 

In my limited defense, I did not want constant notifications of dubious statements and horrifying facts. I've mention this in the podcast. It is ok to take a break from the firehouse of news.

But there is a cost.  One morning, I woke up, turned on the phone and found out about not one but two wildfires.

We need safe and viable ways to monitor the news without crushing our spirts to dust. I have an idea or two.  This are just my ideas. We can build something better than what we have. 

Doomscrolling will not get us there.

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: 

I strongly recommend a safe browser to visit websites. I'm thinking stuff like Duck Duck Go, Vivaldi or using an app that blocks tracking cookies.  

Possibly set up a limited use account for your on-line and researching needs.

APNews.com, this is a non-profit news organization. It reports the news but does not interpret the story. They don't make the news palatable. They tell you what the news story is and the known facts at the time. AP Fact Check, looks at stories that might be questionable true or false.

Reuters News is a business to business commercial news company. Similar philosophy to the AP, gives the story but generally does not embellish. Reuters news also has a fact check page to evaluate social media and visual images to provide verification on who created it and is it the truth.

FactCheck.org is a project of The Annenberg Public Policy Center. Also includes SciCheck for science claims.

The Poyter Institute has Politifact which has fact checking in English and Spanish.

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 373 - A Look at Jaw Clenching aka Bruxism

The medical term for this is called bruxism. It is when a person grinds, gnash or clench your teeth and jaw bone. We are going to have a lot more people doing this in the year to come. 

This is a pebble in the road on the condition and resources you can use to help you make decision about your health.

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 Johns Hopkins Medicine site has an explainer about Bruxism that talks about who is at risk, the causes and treatment options. 

American Academy of Sleep Medicine (AASM) has a page on Understanding the relationship between bruxism and stress. 

Open Path Psychotherapy Collective helps folks locate therapists that agree to a sliding fee payments for services. You can filter for those things that you would want in a therapist.

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 369 - A Look At Emotional Freedom Techniques

EFT Tapping, that takes me back a couple of years. Back when there was limited 240x 120 size video on websites. My symptoms were really bad that that time. I tried to make sense of it. I couldn't. Not with a 56k modem. I quickly moved on to other possible help sources.

About a year ago, I saw a EFT Tapping video. I tried it out. It did work for me if I was on the edge of an attack. Not so much if I have a big hella whopper of one, but that might be just me. 

This time, I went looking for answers.

I did find some. Not enough to satisfy folks on the medical evidence-based  side of the fence. 

But in-between the hooey and the functional components is a way of feeling better without risk to the body or the wallet.

This technique has been infused with cognitive therapy, meditation and affirmations. Those things do work. It might not work for everyone. But there are folks that have found relief practicing FTF Tapping.

You couldn't get some of those same people go to a meditation class but they are doing a meditative practice and not know it. That is ok.

So here is the thing. Check out the videos. Read the views at Skeptic's Dictionary & Quackwatch. Read a couple of pages from the EFT manual. 

You might decide that the technique works for you. Or you decide it is a bunch of junk pseudoscience.
Both things can be true. 

It is up to you to decide if you want to add it to your anxiety tool kit.

If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255.

Or for LGBTQ+ folks, The Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

Contrary Views of Emotional Freedom Techniques

Skeptic's Dictionary gives a very detailed page about the creators, the practice and the site owners thoughts about the technique. There is also a comments page where folks go deep.

Quackwatch is a website that since 1996 takes a very critical look at claims made regarding questionable health treatments. There is a page on the website that has a few thoughts about EFT. The section on EFT is toward the bottom of the site.

Positive Views of Emotional Freedom Techniques:

The BBC did a video story about the technique, How Tapping Therapy Can Help Calm Your Mind.

The non-profit Kaiser Permanete page on Emotional Freedom Technique

Gary Craig original site was www.emofree.com now re-directs to Palace of Possibilities. 

The EFT International Free Tapping Manual This is a 66-page PDF explaining the concepts of the practice and how to go about it. 

Videos:

Nick Ortner Tapping Techniques on YouTube - please be aware that you will see the tapping techniques but the Ortner family does have goods and services for sale.

EFT Tapping for Anxiety

Ten Minute Tapping Meditation for Anxiety, Stress and Worry

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 368 - Don't Be Grist for the Mill

It has been a few days and some of us are struggling hard. I want to give just a few ideas on how to deal with Class A, what the heck is this kind of pain is this? 

For this space in time, find a moment to just be. For some of us, disassociation is not a bad thing. I don't recommend it for a day-to-day experience but if it gets you to the store and back, score.

For others, you might have a crying jag or two. It is okay. I understand. 

When you are ready, we will start again and work our way to better health. In the meantime, don't be ground down. 

Don't give your time and attention it to the assholes. Keep it moving in a positive direction.

Monitor your news flow. I'd suggest you go cold turkey on it, but that is just me.

Stay with the basics, eat, bathe and find your internal safe place.

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 346 - Breathing Practice Using Fidget Spinners

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: 

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 328 Breathing and Humming Resources for Anxiety

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: 

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 307 - Quick Look at Mindfulness Based Stress Reduction

In this episode, a quick look at mindfulness-based stress reduction.

The end of the year stuff is coming up early this year so quick episodes are probably going to be in the mix for the next few weeks. 

 If I can even get to an episode at all, it's that busy too much to do and not enough time. 

However, my news feed blew up with articles, about a study about mindfulness-based stress reduction, The headlines, in many of these new stories were something like mindfulness works just as well as medicine. 

In this episode, a quick look at the study and some resources so that you can do a deeper dive than most of mainstream media.

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 JAMA Network Abstract on the MBSR Clinical Trial

NPR One Minute Listen on the clinical trial.

Medline Pro page on Escitalopram/Lexapro

Mindfulness and Health Institute - Programs and Virtual Classes 

Sounds True Jon Kabat-Zinn catalog page of recordings. 

Google Books preview copy of the book Full Catastrophe Living Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness published by Random House Publishing Group 

2024 Update: The website seems to be offline. The University of San Francisco Osher Center for Integrative Health has multiple on-line courses in MBSR for 2023.

On the east coast there is the Mindfulness and Health Institute s they also have classes in MBSR.

Mindful.org has an informative page about How to Meditate with Anxiety, with a word or two on MBSR.

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 267 Misdiagnosis - Physical Symptoms

Last time I gave a very brief description of misdiagnosis and an example or two. This is a follow-up to last week’s pebble in the road. 

If you have a health, medical phobia or descriptions of medical conditions make you anxious, you might want to skip this episode. If you have cardiophobia, stop, do not go on, this is not the episode for you.

Honestly, I got overwhelmed with the number of similarities between mental and physical health issues.

Talk about information overload. So I thought about it and decided to break it up in manageable parts. Why didn’t I think about this last week?

Because my tendency is to want to give the whole pizza pie instead of a slice. Except it isn’t pizza pie but lots and lot of words. It can be a bit much.

Anyway, this time a quick look at the physical illnesses that can mimic anxiety symptoms.

Resources Mentioned: 

CNET video on a possible new treatment for severe depression via a brain implant. 

2015 Psychiatric Times, Managing Anxiety in the Medically Ill. 

Dr T. Jared Bunch, MD post on Everyday Health on Is It Anxiety or Heart Disease? Sometimes It's Hard to Tell the Difference. 

From ADAA.org is a post on Irritable Bowel Syndrome (IBS) with info about the interrelationship between the two conditions. Very Well Mind has a lot of information about panic attacks and IBS

Creeky Joints on Anxiety and Arthritis: What Causes It, and 14 Healthy Ways to Cope

U.S. Centers for Disease Control page on Diabetes and Mental Health 

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 259 What is Serotonin?

I was reading an article that said I should eat pineapple to increase my serotonin level. I also seen other articles about kiwis, avocados and other foods.

In those articles you might find something about serotonin ability to calm you down. 

Or to help with anxiety. Or depression.

This one got me a little twitchy. Because the article mentioned the pineapple should be inside of a sugar cake of delight.

This is like a person pointing to the ice cubes inside an alcoholic drink. And trying to convince themselves they are hydrating with water.  

This is the short version:

Which brings up the hackles in me about so-called superfoods.

The special formulas. And buzzwords on parade.

I think what ticked me off was the implication that the implication of a fruit inside of a sugar based cake becomes a healthy alternative.

In this episode, a look at what is serotonin and what it does to the mind and body. 

This is the longer version:

Resources Mentioned: 

San Diego Union Tribune article about men ignoring their mental health issues.

The Dana Foundation is a non-profit that provides information about the brain and brain health for kids and adults. Has a good explanation of Neurotransmitters. 

The Hormone Health Network is a website connected to The Endocrine Society, the world’s largest organization of endocrinologists, representing more than 18,000 physicians and scientists. 

Endocrinologists look at the things that effect hormones and glands. Not only do they have a page about Serotonin, but they also have a page about the relationship between hormones and stress.

They also have a little something about  dark chocolate. 1 oz. a day will help mood, A1C levels, stress reduction and heart health. 

The National Health Service in the UK has a post on how to get Vitamin D for those living in the United Kingdom. It is different than what folks in the US need to consider.

From Harvard Health: Serotonin The Natural Mood Booster. The have a series on the feel good hormones.

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.

Neuroscientifically Challenged Video on Serotonin

Each one teach one. Working on a post about Serotonin and I saw this video. 

For some people it is not simple. For others people, there will be grousing that something was left out or it didn't go into detail about how all the ways it affects the body and the brain.

It is two-minute video. It is in the title.  Always baffles me about people that see and don't read.

Marc Dingman, PhD is the creator of Neuroscientifically Challenged and has a website full of information.  Also has a book called Your Brain, Explained.

Does prove one human trait. You have a concept or idea. You do the work, figure out how to communicate your idea and the share it with the world.

Most will appreciate it. Others will have valid constructive criticism.

Some will hate it. And that is okay. Not everything presented is going to resonate with you. Feel the same way about okra. I understand the value of the vegetable. Can't stand the sight of it.

But there are a special few that just have to get the shives out and poke.

A lot of them can be found on social media. It is best to ignore them and carry on.

 

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 258 - All or Nothing Thinking

This episode was inspired by my real life experiences. Of which I have a bunch of them. 

So, so many of them. One of the things that I've learned it to not to be dragged down into a spiral.

I still have negative thoughts but I don't have to hug and kiss up on them. 97.4% of the time, it is just a thought. It isn't a measurement of my worth. 

I am still in the remembering that thinking error are not me stage.

There are all kinds of thinking errors that can affect you mood or ways of your thinking existence. The overall name is Cognitive Distortion witch can involve about 15 different types of jacked up thinking. 

 

The one I want to talk about today is All of Nothing Thinking. Also known as black or white thinking.

No matter what you call it, it is thinking in extreme. Usually involves reinforcing that you have failed. That you aren't worthy or that once again, you did not perform with absolute perfection.

Which is probably not true. Or just a little bit true. Or it can be true in one situation but shouldn't define your entire reason for being.

In this episode, a look at resources that can help you deal with  on eof the cognitive disorders called All or Nothing Thinking.

Resources Mentioned: 

App That Attack:

University of California at San Diego (UCSD) playlist of meditation recordings.

Resources for All or Nothing Thinking:

Psychology Today post on How to Break the Painful Habit of  All or Nothing Thinking

Mental Health America has a worksheet on stopping stupid thoughts.

Tati Garcia has a podcast for high functioning anxiety folks. She is a licensed therapists and has an episode on All Or Nothing Thinking Is Ruining Your Life. 

Tati also has a free master class on her site Let Go Of Overthinking & Self-Doubt.

Disclaimer: 

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.

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 232 - What is Stress and The Stress Triangle

You can't be for or against stress. You can't fight stress. You can learn that it is a normal body process. 

What is important to know is that good stress is a way to learn and improve on how you handle life situations. Bad stress is an opportunity to be aware of a problem and start the process of handling it. 

In this episode, a very simplified look at what stress is, and a verbal description of the stress triangle. 

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

Resources Mentioned: 

American Institute of Stress page on What is Stress?

U.S. Institute of Mental Health page on the 5 Things You Should Know About Stress.

The Mayo Clinic has a similar page but offers info on effects and additional suggestions on stress management.

AARP.org has a list of things you can do called  Natural Stress Remedies for Right Now

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 231 - Brain Health and Nutritional Support

I want to repeat the call to action. Your call to action this week is to begin making intentional choices on what goes into your body. You are not going to heal your body in a day. 

But each day that you replace a fizzy drink with clean water is a good day. 

Restoration first and then the healing will come.

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: 

Dr. Sanjay Gupta book  Keep Sharp, Building a Better Brain at Any Age publisher's website.

From the Center for Disease Control page on Water and Healthier Drinks.

Harvard Healthbeat - Foods Linked to Better Brainpower 

The Neuroscience of Thirst from STIN Harvard Graduate School

AARP (formerly known as American Association of Retired Persons) Top 5 Foods to Feed Your Brain

From Heart.org, What is Brain Health?

Cleveland Clinic PDF on Brain Foods for Health with a list of food consume and avoid.

Healthy Brains.org Brain Health Resources

Dining by Traffic Light: Green Is for Go, Red Is for Stop video by Dr. Michael Greger 

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 230 Symptom Control for Newbies

This episode is for people that post questions on answer boards and get questionable responses. Or no response at all. Mainly because the questions gets asked so many times. This is a journey of stop, go, fail and try again. 

I hear you. Your symptoms of anxiety are interfering with your life. You don’t want mumbo-jumbo, you want answers. What specifically, can you do?

For some, you will not be able to hear or understand what I have to say. Others will flat out not like it. And there will be a few that are willing to take notes and hit the ground running. 

Do the best you can but this is a time of learning. A time of starting the healing process. 

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 Verywell Health 10 Easy Breathing Exercises for Anxiety

From Therapy in a Nutshell, video on Rewiring the Anxious Brain - Neuroplasticity and the Anxiety Cycle

Dr. Jo is a doctor of physical therapy. She has a video about the box breathing technique to Relieve Stress & Anxiety with Simple Breathing Techniques

From ADAA.org, treatment information tips for Generalized Anxiety Disorder.

HelpGuide.org focuses more on non-medication related treatment and resources.

U.S. National Institute of Mental Health has information on a variety of mental health conditions, including the anxious ones.

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 229 Loneliness or Finding Joy Where You Can

Loneliness can come and go. But if it is on-going then that could be a form of chronic loneliness. Chronic loneliness can also intermix with anxiety and depression. That is never a good thing.

I removed mention of Anna Magnani from the episode, it was running too long. Magnani is another person that can make you reconnect to feelings and emotions. 

Anna Magnani was fierce. She was a first class, A1 scene stealer. I have great sympathy for any actor in any film she appeared in.  

In body, presence, and using the craft of acting, she made you look and listen to her. In her films, she commands you to be with her. If you can find the film, The Rose Tattoo, or any of her Italian language films that will keep you engaged for a bit.

To get a sample of her talent, there is a retrospective video  from Izzy at Be Kind, Rewind. 

Look, loneliness is complex. It is tough. I wanted to say something about it and to let folks know that they are heard, even in their loneliness. 

I'm trying to chip away at a very large rock. It is going to take a while.

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

Resources Mentioned: 

From the 1990 Tony Awards - Michael Jeter and Brett Barrett clip "We'll take a glass together" and acceptance speech.

Retrospective on actor Michael Jeter by The Back Focus.

From Be Kind, Rewind, retrospective on actress Anna Magnani. I wanted to give a shout out about her but I cut it from the episode. You should know about Anna Magnani. 

Loneliness Resources:

Dept. of Veteran Affairs Harry Truman Memorial Hospital recordings on relaxation techniques.

From Oprah.com an online version of the Loneliness Quiz. 

CIGNA page on Signs and Symptoms of Chronic Loneliness

Anxiety.org page on Loneliness Makes a Bigger Impact on Your Mental and Physical Health Than You Might Think

Psychologist Clarissa Gosney video on Tips for Surviving Social Isolation During the Covid-19 Pandemic

From Mindful.org A Loving-Kindness Meditation to Cultivate Resilience

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 223 Feeling Numb

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, Quick 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: 

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.

Mask Anxiety or How to Wear the Mask

There was a news story about people putting on the masks. People mentioned symptoms about heart palpitations, can't breathe and feeling disorientated. Those are some of the symptoms of an anxiety or panic attack. 

You might have to go through a process to be comfortable wearing a mask. There are a lot of things you can do. In this episode, a look at some of the things you can do to make peace with the mask, if you want to. 

What am I talking about? Well, some of the things that cause problems is the fabric of the mask, or how it feels on your skin. It could be too light or to heavy a fabric. 

Or you have feelings that you can't quite express but you don't like it. And that is ok to acknowledge that. Well, maybe not on Twitter. But it is also ok to find ways of making it work for you. 

As I mentioned in the podcast, I'm not looking to help anybody not wear the mask. This is an adult decision. The reasons have been presented by other sources for and against. 

But if you want to wear one and are having symptoms when you try, then it might be something to do with anxiety with the mask or other issues. That is what this episode is about, to provide sources to make it easier for you to do.

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: 

University of Wisconsin's UW Health  post on Masks Can Cause Anxiety for Some, But There is Help. Toward the bottom of the page are videos with Maura Grasshoff on how to deal with mask anxiety.

From The Mighty, What to Do If You Can't Wear a Face Mask.

From BPHope, and post by Julie A. Fast on How I’m Handling Panic and Anxiety from Wearing a Face Mask in Public.

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 203 - Emotional Self-Care Tips

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.

Resources Mentioned: 

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 

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.