Talking Your Way to Change: Recent Episodes
Xan Banker , Psy.D., L.P
Providing educational information about mental health and psychological strategies that can improve your mood, relationships, and community.
In this episode I talk about survivor guilt, which is a particular kind of guilt that develops in people who have survived a life-threatening situation when others have not survived. Or It can be guilt about what they did or did not do during the traumatic event and how this might have contributed to others deaths/injuries. Using interview clips from three different catastrophic events: Holocaust, HIV AIDS Epidemic, and US Veterans I offer examples that illustrate how this type of guilt shows itself.
Naparstek, Belleruth (2004). Invisible heroes : survivors of trauma and how they heal. New York, N.Y.: Bantam Books.
Boykin FF. The AIDS crisis and gay male survivor guilt. Smith Coll Stud Soc Work. 1991;61(3):247-259. doi:10.1080/00377319109517367
Cobb S, Lindemann E. Neuropsychiatric observations. Annals of Surgery. 1947;177(1):814–824. [PMC free article] [PubMed] [Google Scholar]
Niederland WG. Clinical observations on the “survivor syndrome” The International Journal of Psychoanalysis. 1968;49:313–315. [
https://youtu.be/7be3O9ckZ1c?si=l6qO1OozKd2ADKCl
Rivera R.M. Coronavirus Pandemic: A Trigger for Survivor’s Guilt? Lat. Psychol. Today. 2020;7:27.
https://peterattiamd.com/estherperel/
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Understanding the type of guilt you are experiencing can inform you of whether or not to bare the guilt and move through the mourning process. If your guilt is not justified it can be helpful to identify this as neurotic guilt and realize it's self-serving nature and the unlikelihood of it leading to positive change.
Fairbairn, William Ronald Dodds (1952). Psychoanalytic Studies of the Personality. London: Routledge & Kegan Paul.
Kavaler-Adler S. From neurotic guilt to existential guilt as grief: the road to interiority, agency, and compassion through mourning. Part I. Am J Psychoanal. 2006 Sep;66(3):239-59. doi: 10.1007/s11231-006-9020-8. PMID: 16969702.Carveth, D. L. (2023). Guilt: A Contemporary Introduction. United Kingdom: Taylor & Francis.
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If a task takes you 60 seconds or less do it the moment and work your way to less clutter.
Gopher, D., Armony, L. & Greenspan, Y. (2000). Switching tasks and attention policies. Journal of Experimental Psychology: General, 129, 308-229.
Mayr, U. & Kliegl, R. (2000). Task-set switching and long-term memory retrieval. Journal of Experimental Psychology: Learning, Memory, and Cognition, 26, 1124-1140.
Rubin G. (2009). The Happiness Project. New York: Harper Collins Publishers. Jun 29, 2017
https://the-happiness-project.com/
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Discussing how lyrics match up with complex trauma disorder.
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This episode is an expansion of a previous episode How to Choose a Therapist. In this episode, I discuss the 4th Wave of Psychotherapy Neuroscience and Trauma Informed Psychotherapy. I include definitions of trauma and examples of trauma informed therapy modalities. Highlighted in this episode is Complex Post Traumatic Stress Disorder, which is a frequent clinical presenting issue.
https://youtu.be/xSXciYo6Z_I?si=Nyo6eOnsYYKmnJ3J
https://open.spotify.com/track/5K0dqIdylxIoIZ5PHLthpX?si=fe983533647147f2
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Affirming yourself can be done in many ways, using positive affirmation whether in writing, speaking, or listening to them from a recording allows you an opportunity to replace those negative thoughts. The psychology theory underpinning how affirmations work is called self-affirmation theory.
Minakshi, R. (2020). Positive Affirmations and its Benefits on Psychological Well-Being. Journal of Psychological Science. Vol 13, No 1.
Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621-629.
Sherman, D. K., & Cohen, G. L. (2006). The psychology of self‐defense: Self‐affirmation theory. Advances in experimental social psychology, 38, 183-242.
Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology, 65, 333-371.
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The story you tell others and yourself about your experiences in life begin with your ANS. It is helpful to practice how you shape your story. Take a minor irritation that you experienced and try telling it from the Safe and Connected State, the Fight or Flight state, and or Dorsal Vagal. You are the protagonist in your life story. You make choices. One of the choices you make is the story you tell yourself. The more habituated your story telling is the more likely you will fall into the traps of black and white or a perpetrator/victim stance, win/lose.
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In this episode I give examples of everyday life events and trauma can trigger the process of neuroception and ANS response. I give some ideas for strategies of how to move from sympathetic into ventral and how to move up the ladder from dorsal state.
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Learning about your ANS could change your life.
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Using Belleruth Naparstek's guided imagery script an exercise for self protection, support, and love.
https://www.amazon.com/Invisible-Heroes-Survivors-Trauma-They/dp/0553383744/ref=asc_df_0553383744/?tag=hyprod-20&linkCode=df0&hvadid=312039018893&hvpos=&hvnetw=g&hvrand=12416860290393824089&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9019559&hvtargid=pla-494331928777&psc=1
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The body scan can help you remain more connected to yourself and others.
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This episode relates how Joseph Campbell's Hero Journey nd how Dr. Clarissa Estes Women Who Run with Wolves La Loba-The Wolf Woman relates to the self-healing process in therapy. Stories and myths are can give us hope, interpretation, understanding, and wisdom all psychological capacities that that beyond emotion regulation skills.
Estés, Clarissa Pinkola. (1992). Women who run with the wolves : myths and stories of the wild woman archetype. New York :Ballantine Books,
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Guided imagery exercise of creating a safe place to visit with music.
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This episode is an introduction to visualization exercises of a safe place as well as a guided demonstration of using one.
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Using psychological concepts and a theoretical form of psychotherapy-(Jungian Therapy) offer an opinion or hypotheses about how we might be influenced by our collective unconscious to make our decisions.
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Guided imagery is an easy to use multi-sensory relaxation-based practice that utilizes guided affirmations and soothing music to evoke images in the mind that are experienced by the body.
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https://www.healthjourneys.com/
Strauss, J. L., Calhoun, P. S., & Marx, C. E. (2009). Guided imagery as a therapeutic tool in post-traumatic stress disorder. In P. J. Shiromani, T. M. Keane, & J. E. LeDoux (Eds.), Post-traumatic stress disorder: Basic science and clinical practice (pp. 363–373). Humana Press. https://doi.org/10.1007/978-1-60327-329-9_17
Bremner JD, Randall P, Scott TM, Bronen RA, Seibyl JP, Southwick SM, Delaney RC, McCarthy G, Charney DS, Innis RBAm J Psychiatry. 1995 Jul; 152(7):973-81.
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This episode discusses how we can respond to our partner's reactivity. Is this conflict a story about the other person, yourself, or your communication patterns in the relationship.
David Burns The Five Secrets of Effective Communication: the Disarming Technique
Terry Real: the Adaptive Child and the Functional Adult
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Radical Acceptance is about accepting life on life's terms. Radical Acceptance is a practice that has it's roots in Buddhism but most propagated by Marsha Linehan's Dialectical Behavioral Therapy in the world of psychotherapy.
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This episode is an interview with Dr. Groninga, who talks about the evidence based treatment Dialectical Behavioral Therapy, which was developed in the late 1980s by psychologist Marsha M Lineham. DBT helps clients who have intense emotions that often lead to self-harm or sabotaging behavior and relationship patterns associated with problems in living. Dr. Groninga works at Minnesota Center for Psychology.
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My special guest is Dr. Chris Anderson, owner of Innovative Psychological Consultants, an out-patient mental health clinic providing psychological assessment and testing, psychotherapy, and psychiatry in Maple Grove and serving the surrounding areas. Dr. Anderson has been in practice for 25 years. His passion for chemical dependency and mental health recovery stems from the belief that and despite people’s fears that they will be judged or that their problems are unique, the reality is that people are people and their problems do not differ nearly as much as they perceive.
Innovative Psychological Consultants, LLC @ 763-416-4137
www.ipc-mn.com
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This episode defines cravings and discusses treatment approaches. The American Psychological Association defines a craving as an unrelenting desire, urge, or yearning. It is often a criterion for the diagnosis of drug addiction or alcoholism. It includes a recording that was originally created by Linda A Curran. It focuses attention and awareness on the breath, body sensations, and emotions can be used to promote distress tolerance , self-empowerment, and self-efficacy within the treatment of addiction. It uses imagery to target and work with longings and cravings.
Brewer, J.A., Elwafi, H.M. & Davis, J.H. (2013). Craving to quit: psychological models and neurobiological mechanisms of mindfulness training as treatment for addictions. Psychology of addictive behaviors, 27(2), 366-379.
Brewer, J. A. (2017). The Craving Mind: From cigarettes to smart phones to love - Why We Get Hooked and How We Can Break Bad Habits. Yale University Press. New Haven and London.
Wise, R.A. (1988). The neurobiology of craving: Implications for understanding and treatment of addiction. Journal of Abnormal Psychology 97: 118–132.
Witkiewitz, K. & Bowen, S. (2010). Depression, craving, and substance use following a randomized trial of mindfulness-based relapse prevention. Journal of consulting and clinical psychology, 78(3), 362-374.
The Sober Curious Podcast & Sober Curious Book By Ruby Warrington
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https://pubmed.ncbi.nlm.nih.gov/?term=Kelly+JF&cauthor_id=32159228
AA’s 12-Step approach follows a set of guidelines designed as “steps” toward recovery, and members can revisit these steps at any time. The 12 Steps are:9
- We admitted we were powerless over alcohol—that our lives had become unmanageable.
- Came to believe that a Power greater than ourselves could restore us to sanity.
- Made a decision to turn our will and our lives over to the care of God as we understood Him.
- Made a searching and fearless moral inventory of ourselves.
- Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.
- Were entirely ready to have God remove all these defects of character.
- Humbly asked Him to remove our shortcomings.
- Made a list of all persons we had harmed, and became willing to make amends to them all.
- Made direct amends to such people wherever possible, except when to do so would injure them or others.
- Continued to take personal inventory and when we were wrong promptly admitted it.
- Sought through prayer and meditation to improve our conscious contact with God, as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
- Having had a spiritual awakening as the result of these Steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.
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In this episode I talked with Matt S. Boone, co-author of Stop Avoiding Stuff: 25 Microskills to Face Your Fears & Do It Anyway about his book and Acceptance and Commitment Therapy. Matt leads me through an experiential exercise in which I become more in touch with what I am trying to avoid while doing paperwork. This process helps listeners to identify what they might be trying to avoid or control in their own lives. It educates the listeners about ACT. It discusses how our mental processes such as evaluating and judging despite being evolved processes for our survival can work against us. He touches on our values can act as motivators to helps us overcome our experiential avoidance. He differentiates between what is cognitive restructuring and cognitive diffusion. Finally, the interview ends on a personal note in which we both discuss how ACT has influenced our paths in coping with chronic pain.
Sections:
- Introduction
- ACT and Avatars
- Experiential Exercise with Case Note
- How to identify what you might be avoiding.
- Evaluate Behaviors-Mental Processes
- Making Values a Verb
- Cognitive Defusion
- Personal Disclosures
How to buy Matt's book: Stop Avoiding Stuff: 25 Microskills to Face Your Fears & Do It Anyway
https://www.amazon.com/Stop-Avoiding-Stuff-Microskills-Anyway/dp/1684036054
http://matthewsboone.com/
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Alcohol abuse causes complex changes in the brain that drive the addiction, and understanding the powerful chemicals that are at play in driving such compulsive behavior is the first step toward developing self-compassion if you have an alcohol use disorder. Everyone has something about themselves that they don’t like, something that causes them to feel shame, to feel insecure, inadequate, not enough. Self-compassion does not mean that we are not responsible for dealing with our lives, it doesn’t mean we should be self-indulgent. Having an alcohol use disorder means you need support to fully recover. In our last episode I gave a few resources for getting this support. Today another resource is called Smart Recovery Online. They have weeklyonlue meetings, discussion forums, and support. Go to smartrecovery.org
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The topic for today’s episode is about problematic drinking. Alcoholism is a Form of Addiction
National Institute on Alcohol Abuse and Alcoholism 1-888-308-4164
Hazelden Betty Ford: 1-844-569-8656
Recovery Happy Hour Podcast
Addiction Unlimited
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Telling your life story can be paradoxical: it can be empowering and it can be limiting. I offer three psychotherapy approaches to telling your story. Narrative, ACT, and the drama triangle.
Narrative Therapy https://www.narrativetherapyinitiative.org/
Acceptance Commitment Therapy
The Karpman Drama Triangle Explained: A Guide for Coaches, Managers, Trainers, Therapists - and Everybody Else Chris West
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My message today is to use your little bits of leftover time. Those minutes between tasks that we tend to throw away. Gretchen Rubin in the Happiness Project identified the one-minute rule to create order in your life and the 5-minute rule is from CBT used for issues of procrastination.
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Self-esteem is the sense of personal worth and a sense of personal competence, or put another way, my belief in my ability to have an effect on things. In this episode, I break this down even further: into 4 domains: Lovability, interpersonal power, meaningful work or engagement, and having a moral compass.
Roberts, E. (2017, September 1). How Helping Others Improves Your Self-Esteem, HealthyPlace. Retrieved on 2021, April 3 from
https://www.healthyplace.com/blogs/buildingselfesteem/2017/09/how-helping-others-improves-your-self-esteem
Godin, G. and Kok, G. (1996) The Theory of Planned Behavior: a review of its applications to health-related behaviors. American Journal of Health Promotion, 11, 87–98.
Harter, S. (1999) The Construction of the Self. A Developmental Perspective. Guilford Press, New York.
Seligman, M.E.P. (1995) What You Can Change and What You Can't. Knopf, New York.
Macdonald, G. (1994) Self esteem and the promotion of mental health. In Trent, D. and Reed, C. (eds), Promotion of Mental Health. Avebury, Aldershot, vol. 3, pp. 19–20.
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Are your boundaries workable?
Nedra Glover Tawwab. Set Boundaries, Find Peace A guide to reclaiming yourself. A Guide to Reclaiming Yourself
Harriet Lerner. The Dance of Intimacy: A Woman's Guide to Courageous Acts of Courage in Key Relationships.
Podcasts: Recovery Rocks; SobrieTea Party, Addiction Unlimited
https://al-anon.org/
https://www.oprah.com/spirit/how-to-set-boundaries-brene-brown-advice#ixzz6qYBpo4ei
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The general goal of ACT is to increase psychological flexibility – the ability to contact the present moment more fully as a conscious human being, and to change or persist in behavior when doing so serves valued ends. Psychological flexibility is established through six core ACT processes. Each of these areas are conceptualized as a positive psychological skill, not merely a method of avoiding psychopathology.
Backman, Fredrik (20120. A Man Called Ove. Atria Books: New York.
https://psychwire.com/harris/resources?gclid=Cj0KCQjw3duCBhCAARIsAJeFyPWJb3Rt8SAEas4xGu5mUxO9G8-OYeBLTqA4cKskFXgyjXAYGDzM70saAhr1EALw_wcB
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In this episode I suggest that psychological flexibility and ego strength are similar concepts. Low psychological flexibility is correlated with depression, anxiety, and work difficulties. It suggests once again that it is our ability to cope with life on life terms that predicts our mental health wellness.
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In this episode I discuss grounding strategies that you can use to bring your chaotic mind back to the practical reality of the present moment. I offer 5 physical grounding strategies and 5 mental grounding strategies.
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Knowing your values can lead to taking steps that will help you feel less stuck or trapped in what steps to take in your life's journey.
https://www.valuescentre.com/
https://stevenchayes.com/category/values/
Niemiec, R. M. (2017). Character strengths interventions: A field-guide for practitioners. Cambridge, MA: Hogrefe. Affirmation of Personal Values Buffers Neuroendocrine and Psychological Stress Responses J. David Creswell,1 William T. Welch,1 Shelley E. Taylor,1 David K. Sherman,2 Tara L. Gruenewald,1 and Traci Mann1 1 University of California, Los Angeles, and 2 University of California, Santa Barbara
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Video trailer for values episode
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Daniel Siegel developed the Wheel of Awareness. The Wheel of awareness is a tool or a practice to direct awareness and promote more well-being in our lives. It’s a visual metaphor of a bicycle wheel, where the awareness is lying at the center and all along the rim there are ‘known’ elements where you can direct your focus.
https://drdansiegel.com/
https://drdansiegel.com/wheel-of-awareness/
Seigel, D. J. (2010). Mindsight: The New Science of Personal Transformation. Bantam. New York. by Daniel J. Siegel, M.D.
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Based on the research and my clinical experience I have created an 8-step approach to combating worry.
- Problem
- Productive
- Action Step
- Research
- Emotion
- Time of Day
- Present Moment
- Movement
References:
- Berenbaum H, Thompson RJ, & Bredemeier K (2007). Perceived threat: Exploring its association with worry and its hypothesized antecedents. Behaviour Research and Therapy, 45, 2473–2482. doi:10.1016/j.brat.2007.03.015.
- LaFreniere, L. S., & Newman, M. G. (2019). Exposing worry’s deceit: Percentage of untrue worries in generalized anxiety disorder treatment. Behavior Therapy.doi:10.1016/j.beth.2019.07.003
- Leahy, Robert (2005). The Worry Cure: Seven Steps to Stop Worry from Stopping You. New York: Three Rivers Press.
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Ford, Arielle (2012). Wabi Sabi Love: The Ancient Art of Finding Perfect Love in Imperfect Relationships. HarperOne: New York. This Valentine's Day give your partner the gift of loving their shortcomings.
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- Borkovec TD. The nature, functions, and origins of worry. In: Davey GCL, Tallis F, editors. Worrying: Perspectives on theory, assessment and treatment. Wiley; Oxford, England: 1994. pp. 5–33.
- Borkovec TD, Alcaine O, Behar ES. Avoidance theory of worry and generalized anxiety disorder. In: Heimberg R, Mennin D, Turk C, editors. Generalized anxiety disorder: Advances in research and practice. Guilford; New York: 2004. pp. 77–108.
- American Psychological Association defines worry as a state of mental distress or agitation due to concern about an impending or anticipated event, threat, or danger.
- Leahy, Robert (2005). The Worry Cure: Seven Steps to Stop Worry from Stopping You. New York: Three Rivers Press.
- The Contrast Avoidance Model (CAM) postulates that individuals at risk for pathological worry and GAD symptoms uniquely fear emotional shifts from neutral or positive emotions into negative emotional states, and consequently use worry to maintain negative emotion in order to avoid shifts or blunt the effect of negative.
- Alireza Rashtbari & Omid Saed | Giulia Prete (Reviewing editor) (2020) Contrast avoidance model of worry and generalized anxiety disorder: A theoretical perspective, Cogent Psychology, 7:1.
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In addition to the management techniques of breathing and cognitive restructuring I offer 4 therapeutic concepts to consider when coping with anxiety. They are (1) What in your life are you trying to avoid? (2) Anxiety can be paradoxical in that it signals the conditions are sufficient for you to begin to heal, (3) Anxiety is a natural part of growth and development, (4) Learn to respond to anxiety and accept that you can not control when it comes.
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This episode introduces Stephanie S. Covington's grounding and meditative exercise called Palms Down, Palms Up.
Covington, Stephanie A Woman's Way through the Twelve Steps Workbook.
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Comparing and contrasting strategies that address cognitions in the treatment of anxiety.
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This episode talks about the purpose of anxiety, nervousness, and fear. Anxiety is a precursor to growth and change.
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This episode briefly explores Peter A. Levine's self-holding exercises. He is known for his emphasis on self-regulation during the treatment of trauma.
Peter A. Levine, PH.D. is the originator and developer of Somatic Experiencing and the Director of the Somatic Experiencing Trauma Institute. He has also worked for NASA as a stress consultant while the Space Shuttle program was being developed. He is the author of the best selling book Waking the Tiger - Healing Trauma.
https://www.somaticexperiencing.com/
https://www.ptsd.va.gov/apps/decisionaid/compare.aspx
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In this interview I talk with a EMDRIA thoroughly trained clinician in EMDR--Eye Movement Desensitization Reprocessing therapy. Rebel talks about this therapy that utilizes bi-lateral stimulation or side-to side eye movements to reprocess disturbing memories or significant events in one's life, that continue to affect them today.
https://www.emdria.org/find-a-therapist/
Miller, Carol E. Every Moment of a Fall: A Memoir of Recovery Through EMDR Therapy
Rebel Gustafson, LICSW Innovative Psychological Consultants, LLC 763-416-4167
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How can we take what we know from science and utilize this to help us heal. In this episode, I will talk about discoveries made in research of the brain and trauma. It gives some explanations for why people who have suffered from devastating events have the misfortune to have to relive them by having flashbacks. It is part one of a three part series on trauma.
Bessel, A Van der Kolk .The Body Keeps the Score: Memory and the Evolving Psychobiology of Posttraumatic Stress: January 1994 Harvard Review of Psychiatry 1(5) 253-65.
Rothschild, Babette. The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment. (2017). Norton & Company.
https://www.nicabm.com/free-resources/
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Today we are discussing Imago Relationship Therapy with a special guest who is an experienced Imago therapist Carol L. Hornbeck, she is a Licensed Marriage and Family Therapist. Carol is licensed in Minnesota and Indiana. She works with couples, families, children and adolescents on a range of relationship issues, anxiety, depression, grief and loss, LGBTQ, and adoption. Prior to beginning her clinical work, she was a consultant and educator in child advocacy, abuse prevention and response, and professional ethics.
https://www.hornbecklmft.com/
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This is an brief introduction to some of the concepts found in Imago Relationship Therapy, which was founded by Dr. Harville Hendrix and Dr. Helen LaKelly Hunt. This episode is a precursor to my interview in upcoming episode with a certified Imago therapist.
H. Hendrix & H. Hunt (2017). The Space Between: The point of connection. Clovercroft Publishing.
H. Hendrix & H.L., Hunt (1988). Getting the Love You Want: A guide for couples. T. Martin's Griffin: New York.
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This episode highlights why we become stressed during pandemics and what we can do about it.
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Caring for yourselves involves what I call the 4 Rs. Record, Re-new, Reorient, and Recognize.
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Drawing upon Dr. Neff's research and writings I define and explain the components of self-compassion. Using the Ancient Chinese concepts of Yin-Yang energy I walk you through examples of how we can bring our female and masculine energy to our practice of self-compassion.
Dr. Neff is a an Associate Professor of Educational Psychology at the University of Texas at Austin.
https://self-compassion.org/about/
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Anna Sterk, LMFT will be the featured interviewee discussing her training and clinical work doing Relational Life Therapy (RLT), which was developed by Terry Real. Terry Real is a therapist, author, and founder of the Relational Life Institute. His book The New Rules of Marriage: What You Need to Make Love Work. It has been released again in audio book format Fierce Intimacy: Standing Up to One Another with Love. RLT teaches us how to have healthy relationships with ourselves, our partners, and others. It challenges the patricidal culture that is not relational. Couples learn how their adaptive yet relationally dysfunctional behavior will have to change if they want more intimacy. Concepts such as the Adaptive Child, Wise Adult, Critical Negative Image, and Feedback Wheel.
https://annasterk.com/
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Jamie Nord reviews the Individuals with Disabilities Education Act (IDEA) and IEPs during a pandemic. Discussion about pivoting in the IEP to goals related to independent living skills, transitioning skills, and critical thinking.
Social Emotional Learning toolkit from St. Croix River Education District: https://sites.google.com/scred.k12.mn.us/scredsel/educators/sel-toolkits/universal-sel-toolkit
Pacer Center Champions for Children with Disabilities: https://www.pacer.org/
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A quick how to practice the box breathing technique used by Navy Seals and people hoping to decrease stress.
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Interview with Jamie Nord the Executive Director of St. Croix River Education District about solutions in education that meet the needs of social emotional as well as academic for ALL learners.
https://sites.google.com/scred.k12.mn.us/scredsel/educators/sel-toolkits/universal-sel-toolkit
Sonenshein, Scott (2017). (Stretch: Unlock the Power of Less - and Achieve More than You Ever Imagined.
Woodward, Nicole (2020). Coined a theme for the school year 2020-2021 in three words - Grace, Grit and Growth.
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Shifting to a new paradigm for those who suffer from multiple episodes of depression helps diminish the discrepancy suffering. The importance of expanding your capacity for feelings to encourage healing while working towards disengaging from your distorted automatic thoughts and beliefs.
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Dr. Banker is interviewed about the causes of depression. Using a Biosocial Psychological Model to discuss the possible causes of depression across the life span. She talks about how medical, relational, past trauma, and personality factors impact depression.
Preventing Adverse Childhood Experiences (ACEs) Leveraging the Best Available Evidence: https://www.cdc.gov/violenceprevention/pdf/preventingACES.pdf
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Dr. Banker is interviewed about what the syndrome of depression.
Terrence Real (1998). I Don't Want to Talk About It: Overcoming the Secret Legacy of Male Depression.
Diagnostic-Statistical-Manual-Mental-Disorders
World Health Organization: https://www.who.int/news-room/fact-sheets/detail/depression
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This episodes discussing practicing gratitude. If we want to have a more positive mindset or increase our happiness we need to put into practice habits that will encourage this expansion and one of them is establishing and practicing gratitude.
References:
- The Science of Well-Being Course offered by Yale and taught by Laurie Santos.
- Lyubomirsky, S. (2013). The myths of happiness: What should make you happy, but doesn’t, what shouldn’t make you happy, but does. New York: Penguin Press. Visit the book’s website. Download the book’s full set of references.
- Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want. New York: Penguin Press. Visit the book’s website. Download the book’s references.
- Emmons, R. A., & McCullough, M.E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology. Feb; 84(2): 377-89.
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Interview with Dr. Quie about her book Raising Will: Surviving the Brilliance and Blues of ADHD. Dr. Quie is clinician, writer, and advocate for children and families coping with ADHD. She talks about how important it is for parents to find the support they need for walking with their child who has ADHD.
In this interview she gives us a glimpse of what it is like for the child with ADHD.
Dr. Quie shares in her memoir how she navigated school, family life, extended family life, and how music became the platform for launching her son into adulthood.
If you have a child with ADHD this book has the potential to be therapeutic for you.
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It is often helpful for people to have a wide range of skills that they can call upon at times of stress. This guided relaxation can be used for setting your intention to improve self-esteem and relaxation. It is not substitute for mental health counseling from a licensed professional counselor.
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What science can tell us about strengthening our marriage and preventing divorce. This episode explores John Gottman's research and clinical application of what he calls "Turning Towards" bids for connection.
https://www.gottman.com
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The COVID-19 Pandemic has led to the need for sheltering at home and practicing social distancing. We are physically separated from loved ones and our interactions with others have greatly reduced. These decreases in our social interactions are likely to lead to more loneliness. However, Americans were lonely before the pandemic. Shasta Nelson who wrote Friendships don't just happen identified 5 circles of connectedness: contact, common, confirmed, community, and committed friends. She distinguish these circles by the level of intimacy, frequency, and consistency of contact. Let's discuss loneliness and what we can do.
Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10, 227-237.
Cigna 2018 Loneliness survey: https://www.cigna.com/assets/docs/newsroom/loneliness-survey-2018-fact-sheet.pdf
Nelson, Shasta (2013). Friendships don’t just happen: The Guide to Creating Meaningful Circle of Girlfriends, New York: Turner Publishing Company.
Rubin, Gretchen (2018) The Happiness Project, Tenth Anniversary Edition: Or, Why I Spent a Year Trying to Sing in the Morning, Clean my Closest, Fight Right, Read Aristotle, and Generally Have More Fun. New York: Harper.
Vivek H. Murthy (2020) Library of Congress. Together: The Healing Power of Human Connection in a Sometimes Lonely World. New York: Library of Congress.
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Having an insecure attachment style is exhausting and limits our potential for satisfaction and stability in our friendships, romantic relationships, and careers. Although these working models tend to be constant in our lifetime they are malleable. This episode offers 6 action steps.
Attached. The New Science of Adult Attachment and how it can help you find and keep love.
https://www.psychologytoday.com/us/tests/relationships/relationship-attachment-style-test
https://www.attachedthebook.com/wordpress/compatibility-quiz/ you can take to work towards having an earned secure attachment.
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Discussing the HeartMath Institute's mission and description of breathing techniques.
The HeartMath Institute was founded in 1991. This institute was formed to empower individuals, families, groups and organizations to enhance their ability to cope with life by using tools that enable them not only recognize but access their what they term “intuitive insight” and “heart intelligence.” You may not know but our hearts have their own complex nervous system, which is called the heart brain which talks to our head brain.
https://www.heartmath.org/resources/heartmath-tools/
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I have dedicated my career to working with people individually as well as larger audiences through training, event planning, fundraising, social work and in public health. The time is right to start to launch this Podcast. I want to reach audiences that are isolated during this COVID-19 pandemic. I hope the information I provide will spark some self-awareness and that hearing about healing processes might enable people to reach out and get the professional help they need. I want to fight the stigma that surrounds mental health.
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What are kids thinking about the coronavirus pandemic? “An epidemic occurring worldwide, or over a very wide area, crossing international boundaries and usually affecting a large number of people.” It seems likely that social scientists will study this generation of children today to better understand how pandemics impact their development. During this pandemic I have been thinking a lot about how our needs inform the decisions we make and this shapes our beliefs systems and the children who are watching us struggle with this new unrelenting reality.
https://www.youtube.com/watch?v=gm9CIJ74Oxw
https://copingskillsforkids.com/calming-anxiety
https://kids.nationalgeographic.com/explore/science/facts-about-coronavirus/
https://www.timeforkids.com/g34/coronavirus-questions/
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This episodes offers the basics of attachment theory and classifications of child/parent and how this workign model is taken into adulthood in romantic relationships.
Raising a Secure Child: How Circle of Security Parenting Can Help You Nurture Your Child's Attachment, Emotional Resilience, and Freedom to Explore Paperback – February 6, 2017
Attached. The New Science of Adult Attachment and how it can help you find and keep love.
https://www.psychologytoday.com/us/tests/relationships/relationship-attachment-style-test
https://www.attachedthebook.com/wordpress/compatibility-quiz/
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Choosing a psychotherapist is complex and often overwhelming process. This episode helps explain the different treatment approaches that exists and gives examples of typical clients.
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