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Anxiety Road Podcast

This is the Anxiety Road Podcast, the involuntary journey in finding treatment options for people that have anxiety and panics attacks with side trips into related mental health disorders. This podcast is treatment agnostic.

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ARP 135a Traumatic Stress in Times of Chaos, A Pebble in the Road

In case you didn’t know or haven’t heard, there is traumatic stress. Some of us have been caught between a rock and a hard place. Especially when what we experience is being discounted, disrespected and used for power and glory. People who experience trauma have access to power, the power to engage in our healing and restoration. I have three resources once you get past the pre-ramble. 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 and Not Mentioned:  Anxiety and Depression Association of America page on post traumatic stress disorder, talks about symptoms and treatment options. There is also a screening quiz to help you figure out if you have PTSD. You don't have to be a veteran to experience PTSD. Grounding is a way to center yourself in the moment. But if in the moment you want to throw a brick at your television or phone you might need to move something to help you get that anger out. Helpguide.org has a very good set of pages on PSTD, traumatic stress and more. In episode 122, I mention a grounding technique with Cha-Cha beat. Along those lines, this is a quick video showing a relaxation technique called progressive muscle relaxation. One of many but this is short and it does teach you how to do it.Just a bit more about grounding. Dr. Stephanie Cortes has an easy grounding exercises to calm the nervous system. Because sometimes your job is to stay in the present, not the past. The Love is Respect site is designed for teens but apparently the older generation needs some help about understanding that forcing yourself on another person is not sport or boys at play. For those in need of specialized help, consider visiting the Rape, Abuse and Incest National Network, to keep it on the down-low, use your privacy browser window or your smartphone's privacy browser mode for privacy concerns. 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. ent.

3mins

30 Sep 2018

Rank #1

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Compassionate Acceptance Meditation Pebble in the Road

This is a quickie cuz life is a bit to vivid today. I'm working on the Humanistic therapy episode and I hope to have it ready soon. In the meantime, I'm struggling with compassionate acceptance and I bet that you are too. So I have three resources that might help you and me hold on as we rest up on the anxiety road. 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 Hachette Audio UK come a ten minute mediation from the Book Mindfulness for Health by Vidyamala Burch and Danny Penman. From Greater Good in Action a three minute self-compassion break. You can read the text or head toward the bottom of the page for an audio recording by Kristen Neff. And from Mindful.org Three Breath Meditations to Connect to Your Best Self 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.

4mins

26 Sep 2019

Rank #2

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ARP 004 Cognitive Behavioral Therapy

Cognitive Behavioral Therapy also known as CBT is a psychotherapy treatment that seeks to change patterns of thinking or behavior. CBT training focuses on if you change the thought you reduce or eliminate the possibility of an attack.  Resources Mentioned:  The American Psychological Association The National Institute of Mental Health Helpguide.org on Therapy for Anxiety Disorders Project 1 in 4 http://project1in4.com What Is A Panic Attack from the web site http://cognitivetherapyapp.com/what-is-a-panic-attack For more information visit http://anxietyroadpodcast.blogspot.com

5mins

27 Jul 2015

Rank #3

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ARP 116 The Not So Wonderful World of General Anxiety Disorder

People that have generalized anxiety disorder aka GAD worry. A lot. About anything and everything. I think about it as worry machine. Something bad might happen, could happen or will happen. In this episode, at look at the condition, symptoms and on-line resources. Paint it 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:  There is a post on Mindful.org called A Meditation on Working with Anxiety, basically, how to use mindful techniques to try to find the sources of your anxiety. There is an audio recording you can listen to or you can read the transcript. The Conversation on Act Tough and Hide Weakness, how young men see themselves as living up to society standards of manhood. Part of living up to those standards seem to be ignoring mental and emotional health issues. ADAA,org  has a screening test if you suspect you might have GAD. For information and treatment options there is the Generalized Anxiety Disorder page at Helpguide.org, this site is focused on behavioral health treatment and self-treatment options. National Institute of Mental Health page on Generalized Anxiety Disorder: When Worry Gets Out of Control; you can download a PDF pamphlet or ePub version for your Kindle or ePub reading device. In addition to the other sources, Healthline talks about life style changes that might be necessary to treatment your condition. This could mean dialing back on the caffeine or other stimulants. 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.

6mins

29 Mar 2018

Rank #4

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ARP 057 A Look at Duloxetine aka Cymbalta and Elizabeth Vargas Book

For some of us with an anxiety condition it is a short detour, it gets resolved. For others we’ve been on this dang road a long time; some since childhood, our teens or early twenties. The good news is that there is treatment and you might have to make some lifestyle changes but you can feel better.   Resources Mentioned:  MedLine Plus information page on Duloxetine/Cymbalta. Consumer version of the Merck Manual Drug Search page Healthy Place (America's Mental Health Channel) page on Duloxetine. Scott Stossel's book, My Age of Anxiety you can read an excerpt or listen to a portion of the audio recording on Amazon. Elizabeth Vargas's book Between Breaths: A Memoir of Panic and Addiction also on Amazon   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

9mins

15 Sep 2016

Rank #5

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ARP 066 Anticipatory Anxiety

It was Howard the Duck that said Anticipation over Expectation = Zero.  And that is what you are going to have to remember if you have to deal with Anticipatory Anxiety. Stay in the here an now. That is challenging enough. You don't have to go looking for future trouble.    Resources Mentioned: VeryWell.com has a page going into more detail about Anticipatory Anxiety De-castastrophizing Worksheet from Counseling Library, this can help you figure out what to really focus on. This is another De-castatrophizing worksheet that really breaks down the process from fear to stability. Sophie at The Panic Button Blog gives her take on living with ramped up anxiety. Alan from Bullying Recovery talks about how being bullied as a child influences his adult thinking, constantly watching for danger. Good Therapy on 12 Strategies For Coping with Anxiety and Stress   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.

7mins

22 Nov 2016

Rank #6

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ARP 109 The Amygdala and Panic Attacks

The amygdala job is to decide if it is safe or not safe. Do you run or do you fight? The body gets the defense signals up, chemicals released, none essential system are put on standby. In this episode, a look at the amygdala and a possible treatment path for panic attacks. You can't check out now, things are jumping. 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:  Double-blind study on how Chamomile Capsules Ease Anxiety Symptoms for mild to moderate general anxiety disorder. It is a small group of people but it did have an calming effect. Full study report from the Journal of Behavioral Therapy and Experimental Psychology on sleep deprivation and repetitive negative thoughts. There is a more accessible interpretation of the study at Newsweek Magazine. Helpguide.org page on panic attacks and panic disorders. American Psychological Association page also have info on panic attacks. The Amygdala in 5 Minutes video by Joseph LeDoux that gives a better idea of what it does and the body functions that are affected. Keep in mind the dude is a neuroscientist so it might be challenging to understand everything he is saying. For those of you that don't know what self-care means I suggest a visit to The Self Care Journey. 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. treatment.

8mins

10 Jan 2018

Rank #7

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ARP 127 When The ER Visit Goes Bad and What You Can Do When It Does

We tell people to go get help when there is a mental problem. But a reality is that doctors, who we hope would know better, don’t always do better. Not only the mental health symptoms but the physical ones as well. This is a quick pebble in the road on some of the things that could happen and what you can do to get the care you need. 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:  KPIX news report on doctor's behavior at El Camino Hospital on YouTube. SF Gate article and video of El Camino Hospital's doctor handling of an anxiety patient in the emergency room. The hospital has made an official statement. National Public Radio story Failing Patients': Baltimore Video Highlights Crisis Of Emergency Psychiatric Care from April 2018 talks about the lack to training, resources and funding necessary to handle mental health and psychiatry health conditions. Dignity Health page on Mental Health Emergency: What to expect in the ER The Mighty on 11 Things I Want the ER Staff to Know as a Person With a Mental Illness 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.

8mins

22 Jun 2018

Rank #8

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ARP 012 Hard Core Self Help and Choose Muse Headband

Show Notes can be found at http://anxietyroadpodcast.blogspot.com Resources Mentioned: Hard Core Self Help web site http://www.duffthepsych.com/resources Choose Muse Meditation device http://www.choosemuse.com 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. 

5mins

23 Sep 2015

Rank #9

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ARP 148 More Cognitive Behavioral Therapy Apps and Resources

In this episode, more about Cognitive Behavioral Therapy and some of the apps and 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:  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.

8mins

3 Jan 2019

Rank #10

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ARP 008 SSRI and Stress & Anxiety Companion App

Resources Mentioned:  The Pill Book, 15th Edition  http://www.penguinrandomhouse.com/books/201165/the-pill-book-15th-edition-by-harold-m-silverman/ Safe Medications http://www.safemedication.com/safemed/MedicationTipsTools.aspx DrugLib http://www.druglib.com Stress and Anxiety Companion http://www.companionapproach.com 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.  For show notes and other resources please visit http://anxietyroadpodcast.blogspot.com

8mins

25 Aug 2015

Rank #11

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ARP 067 Panic Attacks and Muscle Tension

What causes a panic attack? Some say bio-chemistry, some say certain people are genetically pre-wired for a panic attacks. Some of the known causes could be from abuse, trauma, substance abuse, life changes or another health problem. In this episode, a quick review of panic attack symptoms, some grounding tools and a couple of things to do when you body muscles tense up. Speaking of tensing up, I'm coming down with a cold. You will have no doubt when you hear the episode.   Resources Mentioned: Stress Free Mama on relaxing shoulder or trapezius muscle pain. Michael Reed Gach video on acupressure point touch of the shoulders and neck area. University of Louisville Information Sheet on Progressive Muscle Relaxation Power of Positivity post on 5 Minute Massage You Can Do Yourself Trailer for Eegah! on YouTube and if you need a laugh or mind distraction. Disclaimer 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.

10mins

29 Nov 2016

Rank #12

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ARP 166 Intrusive Thoughts and Anxiety Symptoms

In this episode, a look at the website Intrusive Thoughts for OCD folks, lots of good information at the site that those of us with anxiety disorders should check out. Then a quick drive by on anxiety symptoms. It is summertime where I live and I am going to be posting a wee bit less, probably once or twice a month during the summer. I need a break and I do want to work on some new ideas and refinements for the podcast. Not sure if it will be once a month or short episodes every other week. Don't know yet. 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 American Psychiatric Association page on Anxiety Disorders Intrusive Thought.org is a non-profit website that provides information about the spectrum of OCD conditions. The International OCD Foundation has an information page about Obsessive Compulsive Disorders and has page to help you find qualified professionals experienced in the disorders. National Institute of Mental Health - page on anxiety symptoms by the specific disorder.   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.

8mins

20 Jun 2019

Rank #13

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ARP 063 Self-Medication and Lorazepam

Self-medication is the practice of using a substance or resource to make you feel better or reduce your symptoms. It is one thing to take the edge off; it is another to go off the edge.  These are some things to think about if you practice self-medication.   Resources Mentioned: Dual Diagnosis page on Self-Medication The Myths and Facts on Self-Medicating for Anxiety via Healthyplace.com MedLine Plus has a detailed page on Lorazepam   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

7mins

31 Oct 2016

Rank #14

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ARP 150 Meditations for When You Are Angry

I'm not gonna lie to you. I'm angry. I've been this way before so I know I have keep finding ways to deal with living in a chaotic, crazy mixed up time when the truth is converted with a lie and a little shinola. I need a chill break and I bet you do too. This is a pebble in the road on some meditation resources when you need to step back before you blow your top. 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:  Trudy Goodman from Insight LA has a five-minute discomfort meditation. You can listen on the website or download the meditation. Fragrant Heart has a page of free guided meditations that you can listen to on the webpage. There are meditations for healing, self-esteem and relaxation. Chel Hamilton has Meditation Minis with episode 151 gentle meditation for anxiety and stress. Ohio State University Wexner Medical Center a meditation on Forgiveness Lovingkindness for Those Who Are Difficult. 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.

3mins

24 Jan 2019

Rank #15

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ARP 161.5 Three Grounding Techniques

It is one of those days when you can't churn a whiff of air let alone a thought. I've tried for five hours. And then the anxiety kicks in, and then the symptoms. So, I'll finish up the therapy episode next week but in the meantime, here are three things you can try to help with symptom control. 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:  An audio meditation on How to feel Safe, Content and Connected by Rick Hanson at Mindful Exercises. From the Fort Refuge Survivors Community are even more grounding tips.  If your anxiety is caused by trauma or assault this might be a place of interest to you. From Jocelyn St.Cyr, LICSW, Grounding Techniques: Individualized Coping Skills That Really Work 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.

3mins

9 May 2019

Rank #16

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ARP 119a Grounding Technique 54321

Life is still kinda hectic; too much to do and not enough time. Except that there is always time to take care of yourself. This is a short look at at a grounding technique that you can use to help bring yourself back into the present. It might work for you or not. No worries, there is more where that came from and in the coming weeks there will be more of them. Stay away from that ledge! 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 prog

2mins

26 Apr 2018

Rank #17

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ARP 002 Treatment Road Map

You have an anxiety or panic attacks. In this episode a few suggestions on how to go forward. Information Support Coping Skills Show Notes: http://anxietyroadpodcast.blogspot.com

4mins

13 Jul 2015

Rank #18

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ARP 185 Possible Causes for Anxiety

Little bit of everything in this episode, being broke, meditation tips from Sparrow and understanding some of the causes of an anxiety disorder. And to treat yourself with loving kindness. Now and into the future. 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:  Article on BrainFact.org on How Artificial Intelligence is Shaping Personalized Mental Health Care. The Sun Magazine Essay Sparrow’s Guide To Meditation in the January 2020 issue. Podium Runners 2017 article about 10 Mental Health Benefits of Running. Medical News Today article on What Causes Anxiety? New York Times 1619 podcast at Listen Notes.com National Center for Biotechnology Information, via the U.S. National Library of Medicine The Neurobiology of Anxiety Disorders: Brain Imaging, Genetics, and Psychoneuroendocrinology. American Physiological Association Answers to Your Questions about Panic Disorder. 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.

10mins

27 Dec 2019

Rank #19

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ARP 083 Purple Hoarding and Toxic Shame

Ongoing toxic stress and shame have development consequences as we grow up. Some people that have had those types of experiences can develop anxiety disorders.   Resources Mentioned:  The New York Times article Inside Prince's Paisley Park Archives: 7000 Artifacts Cataloged, Many More to Go. Tracey Cleantis on Self-Care: Why Learning to Nurture Yourself is the Key to the Life You've Always Wanted, 7 Principles for Abundant Living. To get a sense of who Tracey this is a brief interview about Letting Go of the Dream. If you are interested in her new book visit the Hazelden Publishing The Center for the Developing Child at Harvard University video on Toxic Stress Derails Healthy Development. Also check out The Science of Resilience for an understanding of how genes can affect our ability in early childhood to deal with stress. If we don't learn it then if will affect our future ability to cope.  Linda Graham post on The Power of Mindful Empathy To Heal Toxic Shame. Audio book version of It Wasn't Your Fault: Freeing Yourself From the Shame of Childhood Abuse with the Power of Self-Compassion by Beverly Engle. I have to mention John Bradshaw's Healing the Shame That Binds, this is the link to the audio book version. 11 hours of goodness.  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.

9mins

27 Apr 2017

Rank #20