683: Anxiety Mindfulness and Your Breath
Play • 17 min

In today's episode, Gina discusses the role of the breath in influencing our state of anxiety and how we can use in in conjunction with mindfulness to improve our overall state of consciousness and wellness.  The link between our anxious thinking and physical symptoms is discussed.  Nose breathing in contrast to breathing though the mouth is recommended.

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What is anxiety?

Quote:

Thinking for practical purposes is fine, as it serves a function. However... most thinking is spent on insane repetitive worry and anxiety. If you could eliminate your repetitive thought activity by 50%, you would be very happy indeed. If you could eliminate all repetitive and useless thinking, you would live a life of bliss. -Patrick McKeown

Your Anxiety Toolkit
Your Anxiety Toolkit
Kimberley Quinlan, LMFT
Ep. 178: Ways to Break the Cycle of Perfectionism with Menije Boduryan
Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have on an amazing guest and therapist, Menije Boduryan. Menije is an OCD specialist as well as a specialist on perfectionism. She is here today to talk to us about perfectionism and to give us some tips on how to manage perfectionism in our own lives. Menije defines perfectionism as a drive to do things perfectly with anything less than 100% being unacceptable. It is a desire to want everything to be flawless and in that desire, comes a lot of expectations or rules that people set for themselves. She explains that perfectionism becomes a mindset and you begin to operate in the world expecting yourself to be perfect, as well as your partner, your best friend, your clothes, your work desk, what you eat, and how you exercise to all be perfect. It becomes powerful because our self-identity becomes so attached to this idea of being perfect. It is not just about the desire to do things perfectly, but it also becomes a belief that once you do things perfectly, then you are enough, you are worthy. Menije shares with us a bit about her own struggles with perfectionism and how perfectionism impacts our relationships. She describes how it is really possible to fall into a cycle with perfectionism. If you fall short in something you are doing, which you inevitably will, you start into the cycle of feeling shame and that you are not good enough so you then strive to work harder the next time to achieve that level of perfection. Menije shares with us one of the best ways to break out of that cycle of perfectionism is really to just give ourselves a tremendous amount of self-compassion. Recognizing that whatever happens today, I am worthy and I am enough. She also describes that breaking out of the cycle involves being able to tolerate your imperfections. Really being able to sit with the discomfort and anxiety that will come when you have done something that is not perfect. She describes it as very similar to exposure therapy. This interview is full of so many amazing insights. I hope you will find it as helpful and as meaningful as I did. Menije's Instagram @dr.menije If you get a moment, please go over to wherever you listen to podcasts, whether that be Apple Podcast, Stitcher, Spotify, Podbean, and leave an honest review. Tell me how you feel about it, whether it's helping you, what you'd like to see. We are going to give away a pair of Beats headphones of your choice of color once we hit a thousand reviews! ERP School, BFRB School and Mindfulness School for OCD are open for purchase. Click here for more information. Coming in March ERP School will be available with bonus material! Additional exciting news! ERP School is now CEU approved which means that it is an accredited course for therapists and mental health professionals to take towards their continuing education credit hours. Please click here for more information.
35 min
Happiness Podcast
Happiness Podcast
Dr. Robert Puff, Ph.D.
#315 Happiness - The School of Happiness
Life presents us with many challenges. But what if we saw life as a school where our purpose is to learn to overcome these challenges and find peace in our daily lives. ############################################### About the Happiness Podcast: Do you ever wonder what it takes to lead a peaceful, happy life? Are you curious about the specific steps involved in a self-actualized, limitless life? Are you struggling with anxiety or depression? Or are you just plain tired and want some help? We explore all these concerns and more every week on the Happiness Podcast, which has been downloaded over 9 million times since its inception. Happiness does not happen by chance, but because we take specific actions in our lives to create it. Dr. Robert Puff, Ph.D., author of 13 books, TV show host, Psychology Today blogger, and corporate trainer, has been studying the actions it takes to reach the highest levels of human achievement for decades, and he wants to share what he knows with you. Come and explore, along with millions of others from the Happiness Podcast, Dr. Puff books and Psychology Today blog, private clients and corporate workshop attendees, the specific steps to take so that you can soar in your life. To learn more, go to: https://www.HappinessPodcast.org Contact Dr. Robert Puff, Ph.D., Newport Beach Psychologist: Email: DrRobertPuff@icloud.com Phone: 1-714-337-4889 Connect on: Instagram: https://www.instagram.com/robertpuffjr/ LinkedIn: https://www.linkedin.com/in/doctorpuff/ Twitter: https://twitter.com/HappinesPodcast Facebook https://www.facebook.com/HappinessPodcast/ YOUTUBE: https://www.youtube.com/c/DrRobertPuff Dr. Puff, Corporate Trainer: https://www.SuccessBeyondYourImagination.com Dr. Puff, Clinical Psychologist: https://www.DoctorPuff.com
18 min
Feeling Good Podcast | TEAM-CBT - The New Mood Therapy
Feeling Good Podcast | TEAM-CBT - The New Mood Therapy
David Burns, MD
231: Hiking with Phillip Lolonis, LCSW
This is the first of two podcasts featuring Phillip Lolonis, LCSW, who works with Rhonda at her new FeelingGreatTherapyCenter.com. Some of you may remember my descriptions and photos of my Sunday hikes for people in our training groups for the past ten years. Here's a photo from one my last hikes before the pandemic. Phillip is the one in red in the back row. I hope to resume the Sunday hikes as soon as people are vaccinated! In today's podcast, you'll meet Phillip Lolonis who has transformed TEAM-CBT hiking therapy into a high and exciting art form on the California trails near Mt. Diablo. Phillip is a licensed clinical social worker and Level 3 TEAM therapists who is a member of Rhonda's new Feeling Great Therapy Center in the East Bay. He describes his love for "nature therapy" and pointed out that the Buddha experienced enlightenment when meditating under a tree. Phillip describes growing up on a farm and feeling at peace and profound connection with nature as he watched his father working in the fields. He said that his ancestors were all farmers in Greece for hundreds of years. Phillip first started "hiking therapy" when he was working with groups of individuals suffering from schizophrenia. One day, he decided to take his group out for a hike in the hills behind the hospital, and noticed the peacefulness and relaxation the patients experienced while hiking, and see the views of the San Francisco Bay from (describe the location at the top of the hike.) He said the patients seemed to experience much less of the internal, distracting stimuli that interfered so greatly with their attempts to connect with others. All of his patients complete David's Evaluation of Therapy Session after each session. This tools encourages patients to rate the therapist's empathy and helpfulness and describe what they liked and disliked about the session. Phillip works with a wide range of individuals, and says that whether they are 10 years old suffering from shyness, or executives from a tech companies who are facing burnout, they often say that they feel more open, honest and willing to go deeper when hiking in nature, than when they are being treated back in his office or on zoom. He pointed out that these days, a great many individuals coping with mental illness end up being "treated" in jails, which are frightening and actually intensify the symptoms of schizophrenia. Phillip has a special tenderness and compassion for individuals with schizophrenia because his younger brother struggles with this affliction. However, his "hiking" therapy is not limited to individuals with schizophrenia, but adults and families with the full range of emotional challenges, such as depression and anxiety. He explained how he integrates the four elements of TEAM: T = Testing, E = Empathy, A = Assessment of Resistance, and M = Methods while hiking with his patients / clients. He also discussed some of the ethical considerations, and how to gently create boundaries so that his patients will understand that this is a professional relationship in a natural setting. Phillip is convinced, and probably right, that a beautiful and peaceful outdoor environment actually facilitates treatment and speeds recovery. Here are some photos from his hikes. just to give you an idea of what his special "office" looks like. It's a bit different from the analyst's couch! Take a look at this incredibly cute video of "talking turkey" on one of his hikes! [videopress McaWCx7u]
56 min
Calming Anxiety
Calming Anxiety
Martin Hewlett Hypnotherapy
A little bit of me time
Hello and welcome to Martin Hewlett's Calming Anxiety. Take some time out just for you, no matter what life is throwing your way. If you are having a really bad day or a good day, always try and fit in 5 to 10 minutes just to let your mind relax. Join me on ClubHouse - @calminganxiety My chosen charity , just $1 will buy 1 treated anti malaria net. For helping to fight against malaria - https://www.againstmalaria.com/ If you have found benefit from my podcast I do have a "buy me a coffee" page which helps to fund the hosting costs and all the time. :) https://www.buymeacoffee.com/calminganxiety Click here to be first to download the forthcoming Calming Anxiety App - https://upbeat-knitter-1518.ck.page/2239e7aee4 If you have an Alexa device at home its now as simple as "Alexa, play the Calming Anxiety Podcast" All your favourite shows (over 300) now even easier to access. Please do think about our members page, a place where we have all your regular shows but advert free and bonus content that I am adding to weekly. For only $5.00 !! (Crazy cheap) you also get bonus content, longer shows for insomnia, deeper relaxation shows and monthly "ask me anything". It would also really help as I can then write more for more people around the world. There is also huge discounts on our future courses. Please click here to join our fan page - https://calminganxietypodcast.supercast.tech/ Listen to the show and then leave me a voice message here with your tips... - https://www.speakpipe.com/calminganxiety I am always open to requests and tips as I try to help as many people as possible . My email is calminganxiety@martinhewlett.co.uk If you feel like you need more help but don't want to see a therapist in person then why not check out our online course - https://courses.martinhewlett.co.uk/courses/banishanxiety If you have found benefit in any of our podcasts then it would really help if you could subscribe as well to our YouTube Channel - https://www.youtube.com/c/martinhewlett?sub_confirmation=1 Finally, if you are ready to learn more about meditation and self hypnosis we have an eBook - Calming Anxiety - A New Way of Thinking. It comes with 5 guided sessions to listen to and shows you how to learn to relax deeply. https://www.martinhewlett.co.uk/resources/ For one on one Zoom hypnotherapy sessions to help with anxiety and insomnia to confidence and coping with bad habits email hypnotherapy@martinhewlett.co.uk and , for our range of T-shirts and hoodies. www.martinhewlett.co.uk/shop
8 min
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