The Finding My Psych Podcast: Recent Episodes
Jerod Killick, M.S.
Explore the world of Health Psychology and Behavioural Medicine, guided by your host, Jerod Killick, M.S., senior healthcare operations leader in mental health and addiction. Design your wellness journey through evidence-based clinical practice and research in psychology, fitness, and plant-based nutrition. Welcome to our community of support and self-discovery. Learn more at https://findingmypsych.com
In today's episode, I share research and anecdotal evidence of my own experience in managing a perceived decline in motivation as I step into my early 50s. While there are popularized and straight forward cognitive explanations that point to a decline in motivation with age, changes in motivation and the, "get up and go" approach to activation, are caused by an array of contributing factors.
I am currently using the Watch OS 10 and iOS 17 Developer Beta. We are now able to test the new Apple Health integration, "State of Mind," intended to help you track your mood throughout the day. In today's podcast episode, I share my reaction after a month of sharing my mood with Apple.
"Alcoholics Anonymous (AA) is not compulsory."
300 Day Sober on Canada Day - What's Changed?
There is no greater feeling that adhering to a goal, no matter the challenge. Today is a significant landmark in my, 'dry' journey. I am proud to be celebrating both Canada Day, 2024, and 300 days of sobriety. I choose sobriety and I am not an alcoholic. I choose sobriety in support of others living through the devastating personal, social, and health consequences of consuming alcohol. In today's episode, I share what has improved and how I manage the periodic pull to re-introduce alcohol back into my life. I celebrate my first Canada Day alcohol free (#normalizesobriety).
Episode Outline
FMP 87 - 300 Days Sober
What We Do:
Behavioural Medicine and Health Psychology
Providing easily accessible content designed to help you design your own transformative experience.
Today:
It’s Canada Day, 2023, and I am celebrating 300 days sober from alcohol as someone who is not an alcoholic.
How to Listen:
Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
Can watch on YouTube soon after each episode drop.
Want to be a Guest?
Email our team at podcast@findingmypsych.com
Celebrating Sobriety
My Sober Journey
Stopped drinking last September to support my husband.
My pattern of alcohol use over the years.
The temptation remains there, likely because I have suffered very little consequence for my drinking in the past.
What’s Changed in 300 Days?
Life feels much more “even”.
No more “work hard - play hard” approach to life.
My mind just feels more clear.
My focus on health has gone even deeper.
I’m asking myself more about what is important in life. I feel like my career has been on an upward trajectory when I am unsure if up-up-up is what I want. There is so much more to life.
Is Sobriety Boring?
This time last year, I would have been out at Golden Spike Days having drinks. I would have felt less wealthy and more ill the following day with guilt due to lost time.
Why You Should Attempt a Dry Stretch
Health - All cause mortality research and rates of cancer (UBC Study).
Attempt 30 days and see how you feel?
AA is not compulsory.
Dry periods are not an admission you have a substance use problem.
You will have so much more time to do things that make you feel good.
Staying Connected Connect With Finding My Psych
podcast@findingmypsych.com
YouTube, Instagram, Twitter, and Facebook.
Alcohol Free Check-In
Regular Livestreams on YouTube
“Would I understand in my 20s what I know now?…I’m not so sure!”
Advice To My Younger SelfThere are some things in my 20s and 30s that I wish I knew. Hindsight might be 20/20, but surely wisdom from later in life would have helped, right? In today’s episode, I provide 10 (plus a bonus) nuggets that I have gained over the years, advice that would have saved me some growing pains and heartache. I also fully acknowledge that advice from my 50s might not be comprehendible to myself when I was young. Our growth depends on a collection of experiences and time to absorb and process those experiences into who we become.
Episode OutlineFMP 86 – Advice To My Younger Self
- What We Do:
- Promote wellness in mental health and substance use through the context of Health Psychology and Behavioural Medicine.
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- Things I wish I knew in my 20’s and 30’s from wisdom gained in my 40’s and 50’s.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube soon after each episode drop.
- Want to be a Guest?
- Email our team at podcast@findingmypsych.com
Advice To My Younger Self
- Take notice of where you are right now and feel proud of persevering enough to get here.
- Maximize on experiences and minimize being absorbed in thought.
- Your body changes with age – Be proud of the body you have now and each year after.
- Gather lots of feedback and commit to none – The solution is a mix of them all.
- Avoid all things binary – You don’t have to choose – Do it all.
- Prioritize the people that travel with you year after year.
- Accept that there is a natural attrition of friendships.
- Have your own house in order to support others, but don’t wait for your house to be spotless.
- You have more money than you think – Have just enough to do the experiences – Don’t chase it.
- You are where you are at because of others – Be the other to others.
- *Bonus – Press pause before taking your next step.
Connect With Finding My Psych
- podcast@findingmypsych.com
- YouTube, Instagram, Twitter, and Facebook.
“Your are not entitled to a good reputation.”
Career Development in Health PsychologyUnsure about your next step in your career development? Every path is different. In today’s episode, I share my own experience working in healthcare for the past 27 years since completing graduate school. I also provide advice on the importance of going through a post-secondary program, how to navigate the realities of your first job, and core strategies for developing yourself as a professional.
Episode OutlineFMP 85 – Career Development
- What We Do:
- Behavioural Medicine and Health Psychology
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- Advice on how to develop your own career in the field of Psychology, with a focus on Health Psychology.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube soon after each episode drop.
- Want to be a Guest?
- Email our team at podcast@findingmypsych.com
My Own Career – Every Path is Different
- Grad School:
- Difficult to get into.
- Loved every second of it.
- Post Graduate Work:
- Practice and research concentration in Health Psychology and Behavioural Medicine.
- My First Job and What I Learned”
- Acute psychiatry….a serious reality check.
- My Work Since:
- Professor of Psychology
- Private Practice
- OAT
- Project Management
- Operations Management
My Advice
- School
- It does not matter where you go – Maximize on exposure.
- Your goal is grad school:
- Do undergraduate research.
- Get excellent grates – 3.0 and above.
- Your First Job
- Building Your Career
- Dare to be uncomfortable.
- Most Important Rule
- “You are not entitled to a good reputation – I must be earned.”
- Stay curious – You are always learning
- Remember the people you serve.
- It’s not who you know, its how well you work with everyone, regardless of how different your values may be.
Connect With Finding My Psych
- podcast@findingmypsych.com
- YouTube, Instagram, Twitter, and Facebook.
Watch On YouTubehttps://youtu.be/NiewxUtacgo
“Some foods contribute to chronic inflammation, and therefore, disease.”
Acute and Chronic InflammationWhat we eat has the power to contribute to chronic disease processes (i.e., autoimmune disease, diabetes, cardiovascular disease) via the promotion of chronic inflammation. This is not to be confused with acute inflammatory states designed to heal localized injury via capillary dilation and leukocyte infiltration. In order to manage chronic lifestyle disease effectively, it is important to understand foods that promote healing. In today’s episode, I share my own experience with sciatic nerve injury and provide an overview of evidence found in peer-reviewed literature.
Episode OutlineFMP 84 – Chronic Vs. Acute Inflammation
- What We Do:
- Behavioural Medicine and Health Psychology
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- I disclose my battle with Sciatica and how I am managing it.
- I review the difference between chronic vs. acute inflammation and the associate with diet.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube soon after each episode drop.
- Want to be a Guest?
- Email our team at podcast@findingmypsych.com
- Drop us a VM/TXT at CAN (778) 771-3800, or USA (424) 346-9866
Inflammation – What is it?
- Acute Inflammation
- “The right,” kind of inflammation essential for healing acute injury.
- “…capillary dilatation and leukocyte infiltration, causing redness, heat, pain, and swelling.”
- e.g., from falling causing bruising of tissue or broken bone.
- In general, acute inflammation is something not to worry about as long as you are paying attention to any open wound, etc.
- Can easily be treated with OTC medication.
- If cause of acute swelling is not known, this may be cause for concern (edema in the lower part of your legs, etc.).
- Chronic Inflammation:
- Often, “invisible”. – Not apparent until later in the disease process.
- Usually picked up by exam by your doctor and labs.
- C-reactive protein
- Lifestyle causes:
- Being overweight
- Poor sleep
- Poor diet
- Sedentary
- Smoking/Vaping
- Chronic Diseases Associated:
- HIV
- Diabetes
- Cardiovascular Disease
Treatment of Chronic Disease:
- Stop Smoking
- Exercise
- Anti-inflammatory Diet
- Refined carbohydrates increase inflammation (glycemic-load).
- “chronic hyperglycemia, which, through varying mechanisms, increases the production of free radicals and proinflammatory cytokines”
- Omega 3 vs. Omega 6 fatty acids. (fish, flax, walnuts vs. refined foods (Gardein products).
- Plant-based phytochemicals – Polyphenols – Olive Oil and Grapes.
- High caloric intake increases inflammation.
- The Mediterranean diet is noted to be anti-inflammatory.
- A Whole Foods Plant-Based diet is noted to me anti-inflammatory.
- Refined carbohydrates increase inflammation (glycemic-load).
Long Game:
- Lifestyle Medicine promotes the long game.
- Damage caused by lifestyle factors can be reversed with consistency over time.
- Take a high level view and avoid being hard on yourself while you make changes.
Closing Remarks – Thank You!
- Hope today’s episode was helpful.
- Please continue to provide us feedback about content you are interested in (podcast@findingmypsych.com)
- Check us out on YouTube as well – Regular videos and livestreams.
Links Fro Today on Inflammation and Diet:
- Anti-Inflammatory Diet in Clinical Practice: A Review
- The Anti-Inflammatory Lifestyle
- Anti-inflammatory diet: What to know
- Foods that fight inflammation
- Understanding acute and chronic inflammation
Watch On YouTubehttps://youtu.be/e_SNRLeJ5wk
“Optimal wellness for runners? Focus on Zone 2 training!”
Optimal Wellness and Helpful MetricsThe three pillars for health optimization are Diet, Exercise, and Sleep. If any one element is out of alignment, the others suffer. Optimized wellness means engaging in habits that predict both longevity and wellness throughout the lifespan. Some have called this, “health span”.
In today’s podcast episode, I share my own experience as I improve focus on what I eat, physical activity through long distance walking and running, and sleep hygiene. As I have gotten older my definition of each has shifted. I also share where I struggle in this respect. Finally, I review metrics useful in providing feedback about how the habits I engage affect my overall wellness.
Episode OutlineFMP 83 – Three Pillars of Optimal Wellness
- What We Do:
- Behavioural Medicine and Health Psychology
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- I review the three pillars of optimal health – Diet, Exercise, and Sleep.
- I review my own wellness journey on what I have maximized on and what I consistently fail at.
- I review the importance of picking the right metrics to measure your health and the tech needed to measure accurately.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube soon after each episode drop.
- Want to be a Guest?
- Email our team at podcast@findingmypsych.com.
- Drop us a VM/TXT at CAN (778) 771-3800, or USA (424) 346-9866.
The Three Pillars
- Diet
- You cannot outrun a bad diet.
- Calories do matter
- Both Count and Type
- Very easy on a plant-based diet to consume 3k Kcal a day.
- Very easy on a plant-based diet to eat a ton of refined sugar.
- Going too strict (HCLF No Oil) diet is good but hard to stick to.
- In general, when you exercise, cals burned should not matter (Calories in the bank is a trap).
- Exercise
- Think of exercise as a habit for your lifetime.
- Exercise should be at least 150 hrs a week of moderate strain (2.5 hrs).
- Sustainability is the key.
- As we get older, shifting the focus to weight bearing exercise is key.
- Sarcopenia (age related loss of muscle mass) occurs when we do nothing to maintain muscle.
- Plant-based diets with exercise should supplement appropriately.
- B12 absorption changes as we get older.
- Protein absorption as we age decreases from 51% to 45% – Vegan bio available protein is less – Focus on protein!
- Omega 3 Fatty Acids may slow age related effects and protect against cardiovascular disease, bone loss, sarcopenia, and changes to our immune system as we get older.
- Vegans must focus on Omega 3s in food and possible supplements – ALA needs to convert to DHA and EPA. Fish is already in the DHA and EPA form.
- Sleep
- Plays a critical role in learning , memory, mood and judgement.
- Plays a role in athletic performance.
- Allows heart to rest and cells and tissue to repair.
- More sleep means increased cytokines (hormones that help the immune system fight off infection.
- Sustained high intensity workouts (long distance running) causes immune system to decrease. Getting adequate rest and therefore cytokines may balance this effect.
- Sleeplessness is often a sign of depression.
- Early morning awakening syndrome.
- Increased sleep is associated with positive mood, decreased irritability and higher frustration tolerance.
Where I Excel and Where I Fail
- I excel in the area of exercise.
- Running and consistency.
- I struggle with diet.
- My caloric intake is high.
- I slip into food as reward.
- I slip into overcompensating calories post exercise.
- I snack too much.
- Sleep is new territory for me.
- I have started seeing sleep as my job, the activity I am focusing on during sleep hours, not activities of tomorrow.
- I have adopted a strict sleep schedule (8:30 to 05:30).
Tools for Accurate Data and Analysis
- Garmin
- Sleep tracking.
- Stress score.
- Caloric intake (MyFitnessPal can supplement).
- HRV all night.
- Body Battery monitors HRV, Sleep and impact from physical activity.
- Apple
- Sleep tracking (better than Garmin).
- With added apps, caloric intake.
- Fitness Rings a hit.
- Periodic HRV and accessible best through Athlytic app.
- Whoop (The Winner)
- Superior sleep tracking.
- Journal function to track habits and impact on health.
- All night HRV – Primary focus of the device.
- Takes into account impact of physical activity on HRV.
- What I use?
- Hx of Garmin – Its all you need.
- Now Apple Watch Ultra and Whoop – Its all about the interface.
- I miss the Garmin but did not like it telling me how I felt (when I often didn’t agree.).
Closing Remarks – Thank You!
- Hope today’s episode was helpful.
- Please continue to provide us feedback about content you are interested in (podcast@findingmypsych.com)
- Check us out on YouTube as well – Regular videos and livestreams.
Watch On YouTubehttps://youtu.be/MAeKJAhl4VA
“We become what we do…”
Basics in Applied Behavioural PsychologyWe become what we do, at least according to the Behavioural Psychologists. In today’s episode, I provide a brief primer covering critical need-to-know concepts from the field. This includes a discussion on Classical Conditioning, Operant Conditioning, Intentional Personal Reinforcement, and Modelling. I also cover how a structured focus on stimulus and response is used to address anxiety and phobias through systematic desensitization.
Episode OutlineFMP 82 – Applied Behavioural Psychology
- What We Do:
- Behavioural Medicine and Health Psychology
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- Going back to basics with a talk on the basic principles in Applied Behavioural Psychology.
- I apply concepts to building a pathway to wellness.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube soon after each episode drop.
- Want to be a Guest?
- Email our team at podcast@findingmypsych.com.
- Drop us a VM/TXT at CAN (778) 771-3800, or USA (424) 346-9866.
Applied Behavioural Psychology
- Behavioural Psychology vs. Cognitive Psychology vs. Psychodynamic Psychology
- Remember Stimulus Control? – How about Behavioural Activation? Today we will broaden your toolkit.
- Classical Conditioning
- Basic Stimulus/Response (Exercise NS – Sports Drink Stimulus – Exhilaration Response)
- Alcohol Example – Antabuse
- Anxiety and Phobia
- Flooding
- Systematic Desensitization
- Aversion Therapy
- Operant Conditioning (B.F. Skinner)
- Reinforcement (+/-)
- Punishment (+/-)
- Neg-R: Exercise and Clothing Fit
- Pos-R: Post Exercise Euphoria and Motivation
- Intentional Personal Reinforcement
- Modelling – We do what we see in others and those we look up to.
Closing Remarks – Thank You!
- Hope today’s episode was helpful.
- Please continue to provide us feedback about content you are interested in.
- Check us out on YouTube as well – Regular videos and livestreams.
Watch On YouTubehttps://youtu.be/2_t43WG0frg
“When you drink, it’s all about you and your story that night, never others.”
Sobriety Identity and ShameI discovered today that I have a great deal of shame about identifying myself as, “sober”. Johnny and I have been sober since September after a serous health scare. I choose not to drink in support of Johnny who lives with an addiction to alcohol. Since, we have started giving away our alcohol paraphernalia (wine openers, glasses, etc.). I had no idea that would be so difficult. My identity had been wrapped up in wine culture. Having to redefine myself is a challenge not expected. In today’s episode, I share my sobriety and shame journey in hopes it will help others as they remove alcohol from their lives.
Episode OutlineFMP 81 – Shame and Sober Identity
- What We Do:
- Behavioural Medicine and Health Psychology
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- Why do I feel uneasy, even shameful about declaring my sober identity on social media and Finding My Psych?
- I discuss my own story arc with my relationship with alcohol and eventual sobriety.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube soon after each episode drop.
- Want to be a Guest?
- Email our team at podcast@findingmypsych.com
- Drop us a VM/TXT at CAN (778) 771-3800, or USA (424) 346-9866
Shame and Sobriety – Full Disclosure
- What happened today:
- My hesitancy felt overwhelming.
- I realized I was experiencing shame.
- My prior relationship with alcohol:
- Not an alcoholic.
- Typical drinking story in my youth.
- Bad events that shook me all related to alcohol.
- What made me change?
- Johnny got sober.
- I wanted to support him.
- I was ready for a big change.
- My prior identity as a wine drinker:
- Sideways.
- Alcohol focused items in our home.
- Expensive wine equals status.
- My new identify as sober:
- I’m still figuring that out.
- My life is even more focused on longevity and health.
- I am not an alcoholic. I choose sobriety #normalizesobriety.
- I don’t hang out with folks too much where the focus is alcohol.
- Where the shame comes from:
- My elitist attitude (I’m not like that…).
- My own family history (I’m really not like that!)
- FOJ – Fear of judgement from healthy others.
- FOJ – Fear of judgement from those suffering with substance use.
- YouTube Channel – Jon Kuhn
- “The wound is where the light enters.”
- “Vulnerability is a way underrated strength. Keep going!”
Closing Remarks – Thank You!
- Hope today’s episode was helpful.
- Please continue to provide us feedback about content you are interested in.
- Check us out on YouTube as well – Regular videos and livestreams.
Watch On YouTubehttps://youtu.be/CuGwXbxbdxg
“I forgot what it was like to sleep that well.”
I Quit Caffeine…For a Bit…I had no idea how difficult quitting caffeine was going to be. I have been a coffee drinker since I was eighteen years old. No doubt that I started my caffeine addiction well before that drinking Coca Cola, Pepsi, and Jolt back in the day. The ubiquitous nature of caffeine addiction made my time away from the substance (albeit brief) a very interesting experiment.
As an adult, I consume caffeine via coffee. In tracking my intake, I discovered that I generally consume between 400 and 600 milligrams of caffeine each morning before I leave for my commute to work. In total, I can easily drink a litre of coffee to jump starting my day.
In this episode, I share my attempt and failure quitting caffeine. I also review the importance of limiting caffeine for specific populations, the neurotransmitters involved, and what I plan moving forward in terms of daily ingestion of caffeine.
Episode OutlineFMP 80 – Quick Caffeine and Failed
- What We Do:
- Behavioural Medicine and Health Psychology.
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- Take you on a very short lived adventure in cutting caffeine as part of my overall approach to managing anxiety.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube soon after each episode drop.
- Want to be a Guest?
- Email our team at podcast@findingmypsych.com
- Drop us a VM/TXT at CAN (778) 771-3800, or USA (424) 346-9866
Quitting Caffeine
- Why
- To determine my baseline for anxiety.
- To reduce my anxiety.
- To look at hormone health (Cortisol spiking insulin and belly fat).
- What The Research Says
- If you have anxiety, caffeine, is, “bad news”.
- Symptoms include:
- Nervousness
- Sweating
- Insomnia
- Restlessness
- Caffeine Induced Panic:
- About half of those with panic disorder could be induced via caffeine.
- Who Should Avoid Caffeine?
- Pregnant
- Breastfeeding
- Sleed Disorder
- Migraines
- Anxiety
- GERD or Ulcers
- Arrhythmia
- High Blood Pressure
- If you are taking certain antibiotics, asthma medications, or heart medicines.
- Neurotransmitters
- Adenosine
- Builds throughout the day causing you to feel sleepy at end of day (reduces activity in the brain).
- Caffeine blocks adenosine until metabolized (10 hrs). By blocking, it causes a buildup of adenosine throughout the day. As caffeine wears off, you get a flood of adenosine, causing you to feel groggy in the morning – Then you drink some more.
- Adenosine
- My Strategy:
- 400 to 600 MG per day down to 70mg using Decaf.
- How I Felt
- Challenges started when I jumped from 80 mg to zero.
- Withdrawal is real! At least the perception of withdrawal.
- Very Irritable
- Brain Fog
- Word Finding
- Started to feel really calm – Unaffected by normal challenges throughout the day.
- Sleep improved massively.
- Why I Stopped
- I missed feeling alert.
- I felt bloated.
- I understood my anxiety baseline
- Balance
- Now? – One cup (200mg) max a day.
- I avoid diet cola drinks.
- I avoid too much dark chocolate.
Closing Remarks
- Thank you for joining me today!
- Please join us on YouTube – Like and Subscribe.
- On iTunes, Spotify, etc., Please share and subscribe.
- Provide us feedback or your story at podcast@findingmypsych.com
Watch On YouTubehttps://youtu.be/zb–cGd2Ihw
“Controlled drinking? Doesn’t that in and of itself mean there is a problem?”
Saying, “Goodbye” to 2022In some ways, 2022 has been a year of reckoning. This was the year that denial lost her grip. Alcohol was destroying both of us in its own way and chipping away at the foundation of our marriage. Following a significant health scare, as a couple we committed to becoming a sober family.
In today’s episode, we review our experience with alcohol, how it was destroying us, and what it feels like to be more than 100 days alcohol free, emotionally, psychologically, and physically. We look towards 2023 as a year of refinement, committing to focusing on what brings us joy. We also take the time to express gratitude for events and individuals that have helped get us to this critical next phase in our commitment to ourselves and each other.
Episode OutlineFMP 078 – Jerod and Johnny, 2022 in Review
- What We Do:
- Behavioural Medicine and Health Psychology
- Providing easily accessible content designed to help you design your own transformative experience.
- Today:
- It’s New Year’s Eve 2022, taking us into 2023.
- Jerod and Johnny discuss the prior year, what they are looking forward to leaving behind, and express gratitude for events and people that have made 2022 a year of growth.
- How to Listen:
- Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
- Can watch on YouTube later today.
- Check out our year in review from our past New Year’s Eve reflection.
Jerod and Johnny, New Year’s Eve
- What went well in 2022?
- What are you looking forward to leaving behind?
- What is your focus this year? Give three.
- Three things/people you are grateful for (expressing gratitude).
Watch On YouTubehttps://youtu.be/NjXuzt9v4co
Methamphetamine is the most destructive non-pharmaceutical substance impacting every sector of society. It results in both violent and non-violent crime in every community it impacts. This is evidenced by the work done by the Montana Meth Project. In today's episode, we discuss the anecdotal increase in use on the streets in Vancouver, BC, and the increased presentations observed in the healthcare system.
Liz recently completed the Eversource Hardford Marathon on October 8th. Liz comes back on the show to describe her training strategy and approach to completing the marathon distance. For the plant-based curious, Liz also describes her approach to nutrition while training and on race day.
Our success is defined by those who helped get us here. As we develop into better individuals, parents, and professionals, it is critical that we take the time to acknowledge those who have made that development possible. The best expression comes in the form of gratitude for the individuals who cared enough to offer a helping hand, kind word, or advice, ultimately taking us to the next level in our journey and self-discovery.
In today's episode, I reveal our commitment to recovery as a family of two. COVID provided a gift - Issues became magnified as they were impossible to conceal due to proximity. My husband has struggled over the years, a coping strategy discovered to be effective against the impacts of childhood trauma.
Orthorexia, a lesser known eating disorder not yet approved by the American Psychiatric Association, is characterized as an obsession with eating, 'clean' food. Individuals typically categorize food in terms of, 'good vs. bad' and are often concerned with putting, 'poison' in their body, going to great lengths to control the food they eat and how it is prepared by others.
Frustrated with those extra pounds that hang on no matter how hard you workout? Let's face it, exercise alone rarely results in sustainable weight loss. In fact, if you want to lose weight, a surgical approach focusing on diet just might be the key.
I love data. However, as someone who grew up as a member of the Gen-X generation, I have the advantage of remembering what it was like not to have a computer, cell phone, or wearable tracking your every move. While I obsess over the information coming at me, especially as a runner, I also recognize the darker side of data, especially as it relates to anxiety and mood.
Oh my God...where has the last 20, even 30 years gone? In today's episode, I review what turning 50 means to me, what feels different, and outline what I want the next few decades to look like. I also share my findings of what others say they have experienced entering the 5th decade of their life.
A colleague at work recently remarked that I had a talent for keeping conversations positive (and therefore productive), even when meetings turned towards the negative. I thought, "Wow, do I have everyone fooled!" In reality, what goes on in my head, just like everyone else, is often in stark contrast to what I put out to the real world.
Let's face it! From a fitness perspective, getting older, without the proper mindset and approach, is potentially disastrous. We are sore in places we never knew we could. Our energy level throughout the day is not what it was in our early adulthood. In short, maintaining fitness decade after decade, is nothing short of challenging.
Today we provide a theoretical overview of emotional self-regulation. We review a series of approaches to help with the expression of emotions through dedication to emotional self-care planning, self-monitoring of emotional reactions to triggering environmental cues, and adherence to physical and emotional wellness.
Walking is the best way to start and sustain your wellness journey. Whether you are attempting to lose weight, or improve your emotional wellbeing, walking is an accessible activity for anyone wanting to increase their level of physical activity. In today's episode we provide an overview of the benefits of walking and what you will need to get started. We also discuss tips to improve motivation, a skill set you will need to keep you going for years to come.
Are you thinking about getting the Whoop 4.0? Have you seen mixed reviews of the product and don't know where to land? I dove in and made the six month financial commitment to give the wearable a try. In today's episode, I share my experience and try to answer who the Whoop 4.0 is for. I break down what I love, and what leaves me 'almost' certain I will not renew once my commitment is finished.
Making the commitment to eliminate alcohol and THC products from your life is one you will never regret. On the first day of January this year, I made the commitment to stop drinking alcohol for 90 Days in an effort to improve anxiety and sleep. About three weeks later, I took the additional step to stop consuming THC edibles.
In the middle of last week, I started feeling sick. By Thursday, I was wrapped in a blanket, sitting in front of my computer, working from home. What I worried about, even feared a year ago, had come true - I had COVID-19.
We are so proud to have Liz Garrett, Author of, "My Best Life: Deliberately Creating the Life Of Your Dreams". In this deeply personal interview, Liz describes her discovery of the Law of Attraction and the principles that prompted a journey into self-discovery and transformation.
This was supposed to be the year we left our medical grade masks, cheap slimy hand sanitizer, and disaster of a home office behind. In the end, we reflect on the fact that COVID-19 remains a reality along with its impact on our professional and personal lives. We are officially saying, "Goodbye" to 2021.
Each of us, whether you are a frontline healthcare professional or healthcare leader, is coping with the results of the ongoing pandemic in both adaptive and maladaptive ways. COVID-19 Depression is how we are now conceptualizing what we as individuals are experiencing and what we observe in others.
It is difficult to know what to do when someone is stuck in precontemplation. While we often blame the individual using substances for their persistent denial of the impact their use has on their life, we also find ourselves trapped in their apparent lack of commitment to change.
Freud's Psychoanalytic theory and the field of Health Psychology have one thing in common - Both approaches seek to help individuals, 'feel better'. We typically associated Health Psychology and Behavioural Medicine within the context of cognition and behaviour.
Everyone is looking for a hack to wellness. In reality, the turtle wins the race when it comes to improved physical and emotional wellbeing. In today's episode, I review five dangerous health trends, many promoted on TikTok to youth.
Over the past three years, we received dozens of questions from our listeners. In this special episode, we sifted through the most relevant and interesting queries and answer each from a place of thoughtfulness and authenticity.
Living a vegan lifestyle is a journey, not an endpoint. I discuss my own circuitous path living as a vegan, the bumps along the way, and the lessons I have learned. My vegan choice started over a decade ago. Over the years, my adherence has not been perfect.
Based on listener feedback, today, I review the dark history of treatments for mental illness. In my review, I highlight the most astonishing practices - Who knows how well intentioned these actors were. Nevertheless, treatments such as blood letting, insulin shock therapy, and lobotomy were anything but humane.
A listener reached out inquiring about managing moments of acute anxiety and feeling overwhelmed at work. Today, we discuss the power of "Grounding," an approach that interrupts the mental and physiological response to anxiety.
In today's episode, I walk through a series of insights on professional and personal growth as part of my Autumn period of self-reflection. I challenge the idea that our work and home life should be considered separate. I also consider the importance of being comfortable with who you are and your accomplishments as a part of emotional wellbeing.
In a previous article on Finding My Psych, we explored the application of the Triple Column Technique on addressing perfectionism. Today, in this solo episode, I addressed my own experience with perfectionism and provide some suggestions for containment.
I review recent thoughts on the pervasive hopelessness invading our culture. After stumbling onto a recent reflection by Rich Roll, I couldn't help but be impacted by his persistent hope promoting approach found in his work as a content creator, athlete, and human being.
In this solo episode today, I talk about the influence alcohol has had on my life. I am quick to state that I am not an alcoholic. I have no tragic story about how alcohol has destroyed my family or caused cancer. However, I do have a story about my relationship with alcohol and how it is easily the most subtractive activity that I participate in.
We are honoured to have, Amy Robertson, MSc. OT, on the Finding My Psych Podcast today. Amy and I discuss her most recent decision to move back to the East Coast to be closer to family. We spend time talking about the power of hitting the reset button in life and excitement/anxiety that come along with taking strategic leaps.
The evidence is clear - A plant-based vegan diet is protective against emerging disease and in some cases can reverse symptoms associated with heart disease, diabetes, etc. The Finding My Psych team is dedicated to promoting emotional wellness, preventative dietary habits, and physical fitness.
We are all familiar with Post-Traumatic Stress Disorder (PTSD). This potentially debilitating presentation is found in individuals that have suffered traumatic experiences, typically from external forces with significant power over the individual.
In today's episode, we return to basics and provide a detailed framework for positive health outcomes through the lens of Health Psychology and Behavioural Medicine. In the past, we have barely touched on the important contribution that behaviour has on physical and emotional wellbeing.
In today's episode, we expand on work by Dr. David Burns as we explore common thinking fallacies we all, at one time or another, find ourselves using. In our previous three-part series on cognitive behavioural therapy skill building, we define frequently used distortions in every day thinking.
In today's episode, I reflect on the pitfalls of running that become more probable as we age. As we move through our 40s, new problems appear. While our cardiovascular fitness remains strong with each decade, our body's ability to maintain the speed of our 20s quickly slips by.
In today's episode, I reflect on my own physical and emotional fitness setback. The COVID19 experience has whittled away at everyones health. While we find ourselves trying to survive each horrific news cycle describing the race to vaccinate before variants shove us back towards a hopeless scenario of having no vaccine at all, emotionally and physically, we have given up.
In today's episode, I bring us back to basics in a review of how behaviour impacts wellness. I share my personal experience several years ago when I went through a depressive episode - I realize now that activating adaptive behaviour would have helped in treating difficult to manage symptoms.
In our previous episode, "Review of Netflix Series Surviving Death - Spirituality in Psychology," on the Finding My Psych Podcast, we believe that we missed an opportunity. In our excitement, it is clear that we glossed over the impact of spirituality on wellness.
We get together to discuss the recent release, "Surviving Death" on Netflix. The show caused significant reaction for both of us, and sparked conversation about our own beliefs about the after-life and spirituality. In our review, we weight both the believable aspects of the series, and the places where the show fell apart.
Wow, this past year has been one hell of an experience. While we are not out of the woods yet in our international response to the COVID-19 pandemic, there is a lot of room for celebration. Over the next several months, vaccines will be readily available to the world population.
In today's episode, we review a recent study published from the College of Sports Medicine in Sports and Exercise, in an effort to understand the connection between exercise minutes and weight loss. In other words, how much exercise is required to lose significant weight for those starting their first exercise program?
In today's episode, I reflect on the attention dominating and anxiety provoking nature of modern tech on our day-to-day lives. After briefly discussion to leaders in the digital minimalism space (Cal Newport and Matt D'Avella), I review my own maximalist ways.
In today's episode, we provide a basis for monitoring health related outcomes using metrics supported in the peer reviewed literature. It is suggested that weight, body fat %, nutrition counting, movement throughout the day, and alcohol consumption are the most basic and critical measures for monitoring wellness.
Johnny Killick, chief editor at Finding My Psych, joins his husband Jerod on the show today to discuss togetherness. Jerod and Johnny review twenty curated questions for couples, revealing that, in the end, loving each other is tied to fostering mutual curiosity and commitment, especially in difficult times.
At Finding My Psych, it is important that we do not fall into the trap of providing tools, acting as if every tool we discuss has universal impact. It is even more important that we don't treat the topic of mental illness in such an academic way that the material becomes un-relatable.
We are proud to have Sue Williston back in the seat, this time as a guest on the Finding My Psych Podcast. About four years ago, Sue appeared on the Svelte Yeti Podcast (a previous Killick production) to talk about her recent health struggles with breast cancer, and her health focused mission moving forward.
In today's episode I talk about how society has shifted in the past few weeks as we settling into the COVID19 pandemic crisis. I note that kids getting back to school and companies calling their employees back into work who were operating virtually, has provided a sense of normality.
In today's show, special guest, Tamara Randall and I start our discussion by reviewing the current experience of those suffering from addiction in Vancouver British Columbia, and where services fall short. There is no doubt that the recovery journey starts well before the individual indicates readiness.
In today's episode, I share the details of my experience going through a psychological crisis as I reach a personal inflection point regarding COVID19. In short, I hit the, 'positivity wall.' I no longer am able to put on a smile in an effort to push on through my day.
In today's fourth installment in a four part series on running, we focus on considerations as you prepare for your final goal, race day! We review various 'buckets' of preparation, followed by a brief statement about our new normal and virtual events.
In the third of this four part podcast series on running, we dive into the various types of runs to put into your training plans. We also provide a brief overview of the, "Maximum Aerobic Function" method by Dr. Phil Maffetone. We cover five types of running to consider as part of your training plan leading to your first 5k race.
In the first running series episode last week, we discussed the benefits of running, gear, and goal setting. In the second instalment of our four part series, we walk you through what is needed for your first run. In order for you to be successful, we believe that sustainability and physiological adaptation (consistency over time) is key.
Physical fitness is one of several critical factors for improving wellness from the perspective of Health Psychology and Behavioural Medicine. In the first of a four part series on running, we discuss how to incorporate running as one part of a lifestyle transformation plan.
In today's episode we discuss the rationale for why the Finding My Psych brand promotes a plant-based lifestyle. It is important to emphasize that plant-based living is a personal choice that is not easy to make. In particular, we support plant-based living from a Health Psychology and Behavioural Medicine perspective first and foremost.
In today's show, Liz Garett, the Plant-Based Power Coach, and I connect to discuss our return to vegan athletics. The journey to wellness has many ups and downs. Knowing that it has been two years since our lest discussion about our personal athletics journey, Liz and I discuss the set-backs and lessons learned for a strong come-back.
In today's episode, we discuss the current state of the COVID19 pandemic as we officially start recovery mode. Society has been rattled, lives lost, and the pathway forward is uncertain. Nevertheless, we persevere, even when the news is dominated by reports of death and the chaos created by Donald Trump in the United States.
The anti-vaccination movement is attempting to align itself with the plant-based movement, in particular, veganism. While a very small minority of vegans subscribe to ill-informed anti-vax beliefs, it is important for plant-based advocates of any kind, differentiate themselves from such radical ideas.
In today's episode, we review twenty prompts suggested by Andrea Drugay, UX writer and manager at DropBox. We cover important considerations for each prompt. We also suggest that you record your responses in a place you can return to later for review.
Starting in November, people experience a significant downgrade in both their physical and emotional wellbeing. This health slump, if not managed appropriately, can feel impossibly difficult to emerge from after the holiday season passes.
This is one of my favourite times of the year. Not only is June the month that I was born, it is also LGBTQ2 Pride Month. Starting now, a series of celebrations kicks off acknowledging progress made possible by strong advocacy within communities and governments around the world.
In today's episode, Tim Van Orden returns to interview Jerod Killick, creator of the Finding My Psych website and podcast. Tim and Jerod engage in a free flowing conversation about personal transformation and engaging others in the work they do promoting wellness.
In today's show, we discuss the occurrence of depressive symptoms seen in active Facebook users. While we believe that social media, in general, has caused broad negative effects on society, Facebook users are particularly at increased susceptibility for experiencing mood difficulty.
There is no cookie cutter approach to dealing with loss. Whether you are someone who recently experienced the death of a family member, or a therapist working with individuals through the bereavement process, how we take this journey is complicated. There is no clear pathway or destination.
The holidays are approaching fast! That means that tens of thousands of post holiday guilt ridden individuals will join a gym soon. However, most will only attend a handful of times, regardless of the ongoing monthly payments in honour of the contract for the remainder of the year.
In our previous episode, "Sexual Abuse Trauma, Clinical Insights and Observations," we discussed the effects of sexual abuse, especially in settings permissive (and therefore complicit) to the trauma. Listeners have been asking for details about the therapeutic process when working with trauma. Today, we deliver.
The mental and emotional impact of an under regulated housing market causes distress by those who are unable to enter the market, and others suffering from fear of loosing the property they rent (with current vacancy rates less than a half percent). People describe both feeling excessively anxious and depressed.
Wow! Already up to episode number 12! In our discussion today, I start by addressing two listener questions about the relationship between of Positive Psychology and Behavioural Medicine. I then cover my personal brush with panic this week, followed by a review of the changes I have seen in the field of addictions treatment over the years.
On today's show, we are honoured to sit down with author, athlete and raw food vegan, Tim Van Orden. Tim and I discuss the personal challenges encountered in any personal transformation journey. We also confront the dangers of fully embracing a plant-based identity as a form of public recognition.
In the first part of our episode on the Finding My Psych Podcast, I respond to a series of comments left for our production team. After looking around the Finding My Psych website, a listener was disgruntled with our emphasis on diet and plant-based living. The listener expressed anger that none of the folks on our team are 'actually' vegans.
In a previous article reviewing 25 tips for improving depression, we provided a brief overview of our go-to biopsychosocial approach to care using the CHANGES model. We heard from many of our readers wanting a drill-down into the specifics nuances - We chose to put our response into the format of a podcast episode!
We dive into a short discussion on how to manage the flow of negative information. In the current political environment, it is easy to believe that what we consume, no matter now outrageous, only has entertainment value. On the show, we assert that a constant diet of news, radio, and mindless Facebook feed scrolling, over time drags you down.
Cognitive Behavioural Therapy (CBT) has few limits in terms of where it can be applied. Traditionally, CBT was utilized as an augmenting tool in the treatment of Major Depressive Disorder. Early theorists noticed that those experiencing a dysphoric episode, expressed distinct patters in thought, separate from the general population.
In today's episode, the first in a series about Cognitive Behavioural Therapy, we discuss cognitive distortions as the antecedents to poor mood outcomes. It is understood that everyone participates in cognitive distortions at one level or another.
Learn about the theory that continues to challenge the status-quo throughout our mental health and substance misuse service continuum. Be willing to forget everything you know about mental health treatment, (e.g., clinical depression), and problem solving - We challenge you to try on a new perspective for the next 40 minutes.
The US Department of Health and Human Services' Children's Bureau, report that 9.2% of all victimized children are sexually assaulted (2010). Furthermore, Dr. David Finkelhor, director of Crimes against Children Research Center, reports that up to 1 in 5 girls and 1 in 20 boys become victims of sexual abuse.
Belonging to an athletics community is predictive of lifelong health and fitness. Whether you are a member of a running club, or hit the gym regularly with a best friend, doing your chosen activity together improves motivation and solidifies commitment. This is the biopsychosocial perspective at its best. Moreover, the outcomes are synergistic in nature.
As requested by our listeners, today, we discuss effective communication. Mastering communication at home and at work, comes with a set of prerequisite. Becoming a, 'communication ninja,' requires commitment to a positive outcome, and the ability to know when to step away when the conversation turns negative.
The Finding My Psych team is always looking for guests to be a part of our show. We are interested in your journey and the insights you have learned along the way. If your message fits into our health and wellness mission, we would be love to have you join us on the show.