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.

ARP 327 - Is it Always Going To Be Like This?

As I mention in the podcast, it is the eight anniversary of the podcast. The need to connect people to the various mental health services  is still necessary.

There have been times that my symptoms were stable and I could crank out an episode, no problem.

But there are times when I'm at high tide, the symptoms are showing themselves to the public and I can or cannot produce an episode.

Thing is, more often or not, I found a way. Making mistakes. Learning new ideas and concepts. Understanding that treatment is an ever expanding concept.

In 2015 I did not say anything about virtual mental health care. It wasn't on the radar or a minor blip accessible to some people, probably using Skype.

So I still do this podcast dance with my symptoms and my goals. 

Which begs the question, Is it always going to be like this?

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 the Mayo Clinic, the traditional approach to treating anxiety disorders. 

Psychology Today, Why Do People With Anxiety Disorders Avoid Getting Therapy?

Via National Library of Medicine NCBI - Males and Mental Health Stigma

Helpguide.org detailed page about Anxiety Disorders and Anxiety Attacks. 

From Travel & Leisure Magazine How to Support an Anxious Flier, According to Experts

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 326 - More About PTSD Resources

It is the start of the summer slowdown where I'll post less often as I try to catch up on my sleep and elocution skills. I've been talking a lot lately and I can hear multiple imperfections. 

Really a bad idea to do five things at the same time. 

Anyway, last week's error has created this episode. As a standing warning. Never upgrade as you are working on a project. I've gotten away with it before but not last week.

It destroyed my audio file. Totally my fault. I knew better but didn't do better.

This week is the definition of PTSD and some but not all of the accessible resources you might want to check out if you don't know about the condition.

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: 

Mending the Line 

Blue Sky Entertainment official movie trailer on YouTube.

Field and Stream interview with director Joshua Caldwell about the movie and the challenges in bring it to the screen.

PTSD Resources

Books

For African Americans, there is a book called The Pain We Carry, Healing from Complex PTSD for People of Color. by Natalie Y. Gutierrez and published by New Harbinger Publications.

Very Well Mind List of Books About PTSD

National Institute of Mental Health information page about PTSD, you can download the NIH booklet. The Center has podcast called PTSD Bytes where you can get small audio chunks of information about the condition and tips for handling it. 

Audio/Video

The Veterans Administration has a short whiteboard video that explains the basics of PTSD for military folk.  Psych2Go has an explainer video on Complex PTSD or C-PTSD.

This is a link to the Audible.com search page on audiobooks that deal with PTSD topics.

The podcast Talking Later Veteran Stories of Late Life PTSD. You can listen via Spreaker or Apple Podcast

Informational

What are the symptoms of PSTD from ADAA.org. There is also a ADAA.org PTSD support group that you can join to ask questions or share concerns. 

Helpguide.org page on what is Post Traumatic Stress Disorder and your treatment options. This site also has veteran specific information and has info on the various types of PTSD. 

Psychology Today post on Conquer Anxiety, One Small Step at a Time, A solution-focused approach to overcoming fear, worry, and stress.

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 325 - Minding the Line Fly Fishing Movie and PTSD Resources

After missing last week, I was determined to get an episode up.  I recording and edited it.

The SOS software decided to garble my speech. 

And then it stopped working.

So I turned to my phone and made something happen.

This is a quick look at the new movie called Minding the LIne, which is a fictional movie about fly fishing, PTSD and coping as best you can. 

I'll get the rest of the episode re-jiggered and try again. 

I might have to miss an episode or two, it is getting hectic at Amalgamated Salt and Brimstone and some times you have to yield to the sulfur.

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: 

Mending the Line 

Blue Sky Entertainment official movie trailer on YouTube.

Field and Stream interview with director Joshua Caldwell about the movie and the challenges in bring it to the screen.

Variety.com review of the Mending the Line film.

RogerEbert.com review of the film.

PTSD Resources

National Institute of Mental Health information page about PTSD and you can download the PDF booklet 

Department of Veterans Affairs National Center on PTSD  The Center also has podcast called 

PTSD Bytes where you can get small audio chunks of information about the condition and tips for handling it. 

Helpguide.org page on what is Post Traumatic Stress Disorder and your treatment options. This site also has veteran specific information and has info on the various types of PTSD. 

Psychology Today post on Conquer Anxiety, One Small Step at a Time, A solution-focused approach to overcoming fear, worry, and stress.

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 324 - Dealing With Symptoms

It has been a while since I’ve mentioned this; the focus on the podcast is for folks that have been medically diagnosed with an anxiety condition or disorder. 

However, all are welcome. The over-stressed, the somewhat anxious or those that are up against it and don’t know what to do.

Everybody has anxiety. That is normal and necessary. We need it for our personal safety and awareness that there is a possible problem or danger. Anxiety’s job is to bring awareness. Not a good thing or a bad thing. 

For some of us, our anxiety alert system is out of whack. Our brain is on constant high alert. There are symptoms that are hard to control. That is the topic of this episode. How do you deal with your symptoms?

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: 

National Institute of Mental Health definition page on Anxiety Disorders. They also have downloadable booklets on:

• Generalized Anxiety Disorder 
• Panic Disorders 
• Social Anxiety Disorder 
• Obsessive Compulsive Disorder.

Anxiety and Depression Association of America (ADAA) FAQ page on Anxiety, the types of anxiety, treatment options and additional resources.

American Lung Association video on Pursed Lip Breathing technique.

Very Well Mind page on 9 Breathing Exercises to Calm Anxiety.

Harvard Health Page on Foods Linked to Better Brain Power.

ARP 216 has examples of books about the brain/gut connection aka nutrition.

Five Minute Meditation Practice via Greater Good in Action/UC Berkeley

UCLA Mindful Awareness Research Center (MARC) meditations exercises in different languages.

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.

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Pebble in the Road - Acceptance

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

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

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

Resources Mentioned: 

Katie McLaughlin six minute guided meditation on peace and acceptance

VeryWell Mind post on How to Embrace Self-Acceptance

Psychology Today blog post on How to Practice Acceptance

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.

Pebble in the Road - Fight the Reaper

For those of you that don’t understand about the experience of depression, I have two websites that might help folks get a grip on it.  

The first is Will O’Neil’s Actual Sunlight. It is a fictional narrative game about the experience of living and trying to exist in a depressive state.  

Another expression of the experience is an old school HTML website called Depression Quest. 

It is an interactive experience about living with depression.

What am I talking about this? 

In this episode, a word or two about Heather Armstrong and a few resources that might help you understand depression a little bit more and a resource or two to help some of you stay on this side of the life fence.

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: 

Washington Post article about Heather Armstrong.

The website Live Through This

Will O’Neil’s Actual Sunlight

Old school HTML interactive narrative Depression Quest

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.