Bear Psychology Podcast

By Dr. Anna BaranowskyHealth & Fitness Mental Health Education Self-Improvement

Bear Psychology Podcast episodes

October 12, 2019Addictions: What we can do
What is Addiction? Did you know that in the United States alone, 40 million people ages 12 and older abuse or are addicted to nicotine, alcohol, or other drugs? The percentage among the Canadian population is similar. Addiction is a disease that's usually chronic in nature. It affects how the brain and body function, and it's characterized by compulsive, or uncontrollable, drug seeking and use even in the face of harmful consequences. Addiction causes changes in the brain, which can be long-lasting and lead to harmful behaviours. Drug addiction is also characterised as a relapsing disease where people return to drug use after trying to stop. What are the Symptoms and Causes of Addiction? One of the leading causes of substance abuse stems from an unhealthy way to manage your emotions. Addiction can begin when you acquire the wrong tools to cope with the emotional and/or physical pain that you might feel during a particular moment in your life. Everyone needs to bond and connect, and often it's a lack of genuine personal connections with others that creates a dependency on substances that bring relief. The primary symptom of addiction is the recurrent use of a substance or engaging in an activity that leads to impairment or distress. Some symptoms include:

Using a substance or engaging in an activity for longer periods or in larger quantities than intended.

Wanting to stop but unable to do so.

Dedicating too much time to pursuing the substance or activity.

Strong cravings.

Disrupting your obligations at work, school, or home.

Continued use of the substance or activity despite problems.

For a full list of symptoms, click here. Experts agree that you must show signs of at least two symptoms to be considered addicted. How severe your condition is depends on the number of symptoms you show. Two to three symptoms typically indicates a mild condition, while four to five symptoms mean a moderate disorder, and six or more symptoms is considered a severe case of addiction. Can Addiction be Treated? Fortunately, addiction can be treated. However, treating addiction is not simple. Since addiction is a chronic disease, it's not possible to simply stop using drugs for a few days and be cured. Most people require long-term or repeated care to recover fully from addiction and stop using entirely. Effective treatment for addiction will help you stop using drugs, stay off drugs for the rest of your life, and allow you to be productive at home, at work, and in society. There are several ways to treat addiction including the use of medication, behavioural counseling, medical devices used to treat withdrawal symptoms or deliver skills training, and evaluation and treatment for mental health issues like depression and anxiety that can cause addiction. For example, medical professionals have been prescribing drugs to treat addictions for many years. Buprenorphine and naloxone (Suboxone) are most commonly prescribed to treat opioid addiction as it helps alleviate withdrawal symptoms and cravings, without the same "high" or associated psychosocial effects of using illegal opioids. However, some medical experts believe ancient plant medicines can treat addiction even better than pharmaceutical drugs. For instance, Ayahuasca is a psychotropic plant medicine blend that comes from the Amazon and has been used by native Amazonian tribes for centuries for a variety of medicinal and spiritual purposes. Ibogaine is another plant-based medicine that some experts believe is very effective for treating addiction. Ibogaine is a psychoactive alkaloid that occurs naturally in the West African shrub iboga. In small doses, it's a mild stimulant, but in larger doses, it induces a profound psychedelic state, which can be useful for interrupting addictions and even more efficient for breaking destructive habits and behaviour patterns. Those who support the use of plant-based medicines to treat addictions believe it's a better alternative because it frees the addict from drugs of all kinds instead of prescribing a legal drug to replace the illicit one. Radio show was aired on Realityradio101.com on Thursday, September 26, 2019 at 1 pm EDT
1 hr 2 min
September 16, 2019 Healing Relationship Wounds
Core Relational Blueprints Are Affected by Traumatic Events Have you noticed that traumatic events, like a physical injury, emotional threat, the loss of a loved one, or a life crisis, can often awaken or enhance your sense of fear, anger, isolation, or helplessness? Dr. Diane Poole Heller, an expert in the field of Adult Attachment Theory and Models, trauma resolution, and integrative healing techniques explained that you develop an attachment style in your earliest years which follows you through life, replaying in your intimate relationships, from your lovers to your children to your work relationships. However, your core relational blueprint can be deeply affected by traumatic events. Often traumatic events cause three styles of insecure attachment—Avoidant, Ambivalent, and Disorganized. But there is an ideal fourth style known as Secure attachment Fortunately, Dr. Poole Heller firmly believes that we're hardwired to heal. "As we heal and move toward Secure attachment, we become aware of triggers and patterns in our relationships. Our nervous system learns to be more regulated. Things don't throw us off so easily. And we open our capacity to love and experience greater compassion," she said in her in-depth audio program, "Healing Your Attachment Wounds: How to Create Deep and Lasting Intimate Relationships." Other experts, such as psychiatrist and neuroscientist Amir Levine and psychologist Rachel S. F. Heller, authors of Attached: the new science of adult attachment also look into the science behind love by studying attachment theory. Heller and Levine believe that there's a 25% chance that each attachment style can be changed within four years. Recognizing Your Attachment Style When you identify your attachment style, you are more inclined to understand when this style of attachment is responsible for your behavior in your relationships. By learning about your attachment style and exploring the trauma that led you to this style of attachment, you'll begin to see the reason for your previously unexplained behaviors. Often, attaching the name – Avoidant, Ambivalent, Secure, or Disorganized – will empower you to move toward growth and change. Attachment styles form as a method of survival during childhood and traumatic experiences – but you have the power to heal. Moving Toward Secure Attachment One of the best ways to heal relationship wounds is to practice Secure Attachment. In fact, Dr. Poole Heller states that practicing Secure Attachment behaviors actually forms new neural pathways in your brain. So, you can create deep and lasting relationships by implementing attachment-based practices into how you relate to those you love. Video Resources: Healing Attachment Wounds: https://youtu.be/DSyNv9CzSl0 Attached – explainer: https://youtu.be/-47gAh9S-Fw?t=10 Attachment Styles: https://youtu.be/23ePqRkOKtg?t=62 References: Diane Poole Heller on "Healing your attachment wounds" – https://dianepooleheller.com/ "Attached: the New science of Adult Attachment" by Levine & Heller & Terry Real https://www.avaiya.com/breaking-free/terry-real-1/ Radio show was aired on Realityradio101.com on Thursday, August 29, 2019 at 1 pm EDT
1 hr 2 min
August 26, 2019 Healing-From-Childhood-Trauma
Dr. Anna Baranowsky completed an interview with Ande Anderson from Avaiya.com, a company that focuses on personal and spiritual growth. The gifts of your traumatic past interview is part of a program called Healing from Childhood Trauma.
44 min
July 04, 2019Suicide: Prevention & Help
Every day around the world, one suicide attempt is reported every 40 seconds. Sadly, there is a contagious aspect to suicide, especially in the wake of high-profile deaths. For example, the back-to-back deaths of world-renowned celebrities Kate Spade and Anthony Bourdain was not only shocking, but also had a trigger affect on others who experience suicidal thoughts. In fact, when a public tragedy takes place—especially a high-profile suicide—the risk for deaths by accidents, suicides, and murders significantly increases in the public along with a rise in depression, anxiety, and aggression. From the outside, it seems as though celebrities like Spade, Bourdain, or even Robin Williams had it all: fame, fortune, success, and love. So when they took their own lives it caused people to stop and think, "If they couldn't handle the world, then why should I?" Their deaths represented the death of a dream and a hopelessness to many who struggle with suicidal depression. In Canada, approximately 4000 Canadians die by suicide annually, and it's the second most common cause of death among young people. However, men in their 40s and 50s have the highest rate of suicide. Women are three to four times more likely to attempt suicide than men, but men are three times more likely to die by suicide than women. How Can We Prevent Suicide? Of course, it's impossible to prevent all suicides, but there are strategies to help reduce the risk. For example:

Seeing a professional for treatment and building a solid relationship with a doctor or mental health professional

Creating strong social support networks, including family, friends, or a peer support group

Learning how to cope with problems, and trusting those coping skills

Although proper treatment is crucial, it's not a quick fix. It can take time for suicidal thoughts to become manageable or to stop altogether. It's imperative to stay connected with your support and seek extra when you need it. If you experience suicidal thoughts, you need to talk about them with your doctor, mental health professional, or a trusted person. It can also be helpful to schedule regular appointments with mental health professionals or use phone-based support such as the suicide prevention hotline. What If Someone You Know Is Suicidal? Contrary to popular belief, if you believe someone is suicidal, you should ask them directly if they're thinking about hurting themselves. Talking about suicide will not give someone the idea to carry out the act. If someone you love is seriously contemplating suicide, they may be relieved to finally talk about it. If the person says that they are thinking about hurting themselves, then it's essential to ask them if they have a plan. If they do have a plan and are thinking about committing suicide soon, then you should connect with crisis services or supports immediately. If you are unaware of crisis, distress, or suicide helplines in your area, you can call 9-1-1. Always stay with the person while you make the call, and don't leave until the crisis line or emergency responders say it's okay to go. The important thing is to listen to your loved one and help them connect with mental health services. Trauma Practice Can Help with Recovery. When someone has moved beyond the point of crisis and is ready to recover from the trauma they've experienced, Trauma Practice can help. Our goal is to improve the conversation through safe venues focused on trauma-informed care, where up-to-date and accurate information is widely shared. Together we can create an open dialogue and reduce the stigma and isolation of those who suffer. A one time or monthly contribution to Trauma Practice means that we can all pay it forward and help others on the path of trauma recovery. Make a donation today. Video Resources on Suicide: We can prevent suicide: https://youtu.be/q2uxiEfFiIs It's OK not to be OK: https://youtu.be/x136YxQTUXo Self-Love – Be Intentional: https://youtu.be/DCNOJmmHLkQ Web Resources on Suicide: https://time.com/5572394/suicide-contagion-study/ https://bit.ly/2xbt66t https://bit.ly/2IywyP6 & https://thelifelinecanada.ca/ https://www.canada.ca/en/public-health/services/suicide-prevention/warning-signs.html https://ontario.cmha.ca/documents/understanding-suicide-and-finding-help/ https://suicidepreventionlifeline.org/ Radio show was aired on Realityradio101.com on Thursday, June 27, 2019 at 1 pm EDT
1 hr 2 min
June 01, 2019Understanding Self-Compassion
This episode discusses a key facet of recovery: self-compassion. Joining Dr. Baranowksy is guest speaker Frank Pasquil who offers practical self-help videos to aid in healing with trauma. For more information on his work or to access these free resources, go to his website: http://www.emotionaltuning.com/ Dr. Anna and Frank have collaborated before with an entertaining video about shaking to release stress, which you can find on our youtube channel here: https://www.youtube.com/watch?v=iYAVAA10jjs

The best method for building your self-compassion is practice! Whether it is meditation, yoga, inner self-talk or self-inquiry, there is no one method that instantly leads to success. You have to be consistent and open to the changes it could bring to your life.

Understanding Self-Compassion

Did you know the word compassion means to "suffer with?"

When you think about how compassion relates to other people, it can help you to understand how to turn your feelings inward. When you feel compassion for someone, you're understanding and kind to them regardless of if they've failed or made mistakes. You don't judge them harshly.

When you feel compassion for another, it means that you understand how suffering, failure, and imperfection are all part of the shared human experience. Self-compassion works the same way. It means acting with understanding and acceptance towards yourself. Instead of judging yourself harshly or ignoring your pain, practicing self-compassion means recognizing that it's a tough time and asking yourself how you can comfort and care for yourself in this moment.

Here are the three elements of self-compassion according to Dr Kristin Neff, an Associate Professor of Human Development and Culture, who has pioneered research in this field.

Self-Kindness Not Self-Judgment

When you suffer, fail, or feel inadequate you can practice self-compassion by being warm and understanding toward yourself instead of ignoring your pain or criticising yourself. Self-compassion means you understand that life is about making mistakes and failing and that sometimes life will fall short of your expectations. The key to not getting caught up in self-judgment is in accepting your reality with sympathy and kindness, thereby allowing yourself to experience greater emotional equanimity.

Shared Human Experience Not Isolation

Have you ever felt frustrated when things don't go exactly as planned? This is often accompanied by an irrational but pervasive feeling of isolation. It feels as if you're the only one suffering or making mistakes. But, of course, the very definition of being "human" means we're all vulnerable and imperfect. So, practicing self-compassion means recognizing that suffering and personal inadequacy are part of the collective human experience.

Mindfulness Not Over-Identification

Being self-compassionate doesn't mean suppressing your negative feelings or exaggerating them. Self-compassion is a balanced approach that comes from the willingness to observe your negative thoughts and emotions with openness and clarity so that you're mindfully aware. It is important that you're not "over-identifying" with thoughts and feelings; don't get caught up and swept away by negative reactivity.

Follow this link to learn more about Kristin Neff: https://self-compassion.org/

To check out the line of self-healing audiobooks through Sounds True, follow this link: https://www.soundstrue.com/store/

This radio show was aired on Realityradio101.com on Thursday, May 30th, 2019 at 1 pm EDT
1 hr 2 min
May 02, 2019 Relationships and Attachment - What does it mean?
Have you ever felt yourself leaning away from relationships when things are hard? This tendency to pull away from partners, spouses, and friends leads to severe isolation which is a gateway to depression, anxiety and stress. This episode discusses how important it is to lean in towards relationships in life as they are a buffer against mental health issues.

It is important to choose better, more meaningful interactions with people and to engage in socialization even when it is a by-product of another activity such as learning to lift weights or attending a yoga class. There is kindness in the community and having real connections with people can lead to further accepting and understanding or own inner reactivity to inputs.

This episode also discusses the way in which our childhood experiences with our parents has conditioned our reactions today. What old beliefs are you still carrying? Dr. Jonice Webb has written several books on this topic called 'Running on empty' in which the types of parenting styles impact the child. Click here for more information on her book. You can purchase her book using this link.

This radio show was aired on Realityradio101.com on Thursday, July 26th, 2018.

Join Dr Baranowsky last thursday of month on Reality Radio 101 @ 1:00pm

Website: www.realityradio101.com

Email: [email protected]
1 hr
May 02, 2019Sleep: Are you getting enough
What Does Sleep Mean for Your Emotional, Physical, and Overall Well-Being? Forming the right habits around sleep is known as sleep hygiene, and although there is no single "best" routine for sleep hygiene, there are some general principles to follow:

Go to sleep and wake up at consistent times, even on weekends.

Always follow the same bedtime routine.

Limit the number of naps you take in a day.

Reduce your screen time.

Find ways to relax your mind once you are in bed.

If you feel that your sleep deprivation is bordering on insomnia, we recommend reading Quiet Your Mind and Get to Sleep by Rachel Manber and Colleen Carney. This book proposes solutions to those with insomnia-related mental health issues in a step-by-step manner that simulates the experience of seeing a sleep therapist.

Another book that is useful for those sleepless nights is 'Sleep Smarter' by Shawn Stevenson. This book provides 21 essential strategies to sleep your way to better health and bigger success.

This episode features the TED talk by Arianna Huffington entitled 'How to Succeed? Get more sleep' in which the negative consequences of sleep deprivation on concentration and anxiety are highlighted. She also has a book called 'The Sleep Revolution: Transforming Your Life, One Night at a Time'.

This radio show was aired on Realityradio101.com on Thursday, March 28th, 2019.
59 min
April 25, 2019 The Psychology of Shame
In this episode Dr. Baranowsky discusses shame, why it is formed and what we can do to overcome it. Shame is a universal experience, where we believe that we are defective or incapable in some way. However, shame can provide the opportunity for growth and evolution in your life. To overcome shame, it's essential to be honest with yourself about who you are and to acknowledge your past. Just because your past may have shaped who you are today doesn't mean it needs to control your future.

Trauma Practice provides programming to trauma survivors and their families through group courses. If you want to start up your own group or simply learn more you can find their course materials on this website for free: traumapractice.org/group-program

Researchers and Resources:

- Joseph Burgo's book: "Shame: Free Yourself, Find Joy, and Build True Self-Esteem" in which four different types of shame are identified to help you dive deeper into the origins of your shame. You can find it here: https://amzn.to/4unBtXc

- Shontelle Prokipcak works at MHASO and discusses how shame is a feeling that develops over a lifetime, where you think that you are fundamentally flawed in some way. You have to allow yourself to acknowledge your feelings, and lean in to the pain. You can learn more about her practice here: https://www.mhaso.ca/practice

- Carolynn Spring discusses how shame is universal but serves a purpose: it is a place to grow from. You can become self-aware if you reflect on it, and there are ways to alleviate the shame. For more information about her work, you can visit her website: https://www.carolynspring.com/

- Dr. Brene Brown is a five-time New York Times bestselling author, that encourages people to share their whole story and whole self. She believes that people need to understand that they have inherent worth that isn't measured by likes on Facebook, and that they need to counteract today's "scarcity culture" which continuously tells people that they aren't enough or that they don't have enough. For more information on her work, visit her website here: https://brenebrown.com/ -To listen to Russell Brand's full podcast-interview of Marianne Williamson, go here: https://www.russellbrand.com/podcast/054-can-spirituality-save-world-godless-politics-marianne-williamson/

-Dr. Carol Dweck dedicated her life to conducting scientific research on the Growth Mindset to help people develop beyond setbacks and challenges. You want to avoid a fixed mindset by growing the brain's capacity to solve problems. To find out more about her research, visit her website: https://www.mindsetworks.com/science/

- Gerald Loren Fishkin studied neurobiology and the way the brain works when experiencing shame. Shame is a neurological event that happens quickly because it is the brain automatically adapting to something from a vulnerable part of your life. You can find book here: https://amzn.to/4tVRmo6

- Peter Levine provides quick examples of how to show self-kindness by being gentle with ourselves and turning down the volume of shame and self-blame. To learn more about his techniques, visit this website: https://www.traumahealing.org

- John Bradshaw believes that shame is a motivator behind toxic behaviours. He suggests that you should embrace how badly you're hurting so that you can come out of hiding and recover. To find out about his work, visit his website: https://www.johnbradshaw.com/

This radio show was aired on Realityradio101.com on Thursday, April 25, 2019.
1 hr 1 min
March 07, 2019 Workplace Bullying! with expert Dr. Hannah Scott
Have you ever felt coerced or threatened at your workplace? Isolated or even mobbed by coworkers? You could be experiencing workplace bullying, and you are not alone. We hear from people everyday from all walks of life who are struggling with the impact of being bullied. Oftentimes you'll feel ashamed and apply self-blame for negative outcomes, but you must remember that you are not in the wrong for being bullied. If it is happening, make sure you assess your options or seek help before you begin to feel demoralized.

The guest speaker in this episode Dr. Hannah Scott, (University of Ontario, Institute of Technology, https://bit.ly/2N5fBMR) is a PhD researcher in the field of workplace bullying. She uses the Workplace Power Control Wheel (https://bit.ly/2Gly68Q) as a basis for training workers and employees about the common strategies employed by bullies.

For more resources on bullying in the workplace, please follow this link: https://bit.ly/2toq5hr

For additional resources on workplace bullying and harassment you can listen to the radio show that aired in October 2018 here: https://www.youtube.com/watch?v=n-ZJMOCj8pQ&list=PLmj258x3nQuK3LC4Loam6_1sIfc7T6f5c&index=11

This radio show was aired on Realityradio101.com on Thursday, February 28th, 2019 at 1 pm EDT

Have a question? Ask Dr Anna http://www.whatisptsd.com/contact-form

Connect with us on social media! Facebook: Traumatology Institute: http://on.fb.me/15IM3gS WhatisPTSD: http://on.fb.me/1MaAKAF Twitter: https://twitter.com/Trauma_Practice Linkedin: http://linkd.in/1gCerH2

1 hr 1 min
February 01, 2019 Holiday Stress in Review! with Dr. John King
Holiday stress can whip us up into a tense frenzy, forcing us to confront demons and leaving us feeling drained and exhausted. Have you experienced this? Did you argue with friends/family or find yourself isolated, over-pleasing and underwhelmed?

The key to managing holiday stress is to focus on our relationship with ourselves and listen to that internal dialogue. We have a responsibility to grow and evolve into the people we want to be, and the pressure of the family environment over the holidays is just one of many things we need to adapt to.

Dr Anna speaks with Dr. John King author of #dealwithit, speaker and PTSD expert, who has a wealth of experience in dealing with male sexual abuse and human trafficking. He works to raise awareness about these issues, and in this episode he discusses his significant family disturbance along with the ways that he worked through it. For more information on his work you can visit his website here or find his books here.

This radio show was aired on Realityradio101.com on Thursday, December 27, 2018.
1 hr 5 min

About Bear Psychology Podcast

From the publisher's feed

Dr. Anna Baranowsky is a Canadian Clinical Psychologist, CEO of the Traumatology Institute, Founder and President of the Board at Trauma Practice. She is the author of two books on trauma, numerous courses to help train professionals in trauma mental health and the developer of the Trauma Recovery Program for Self-Guided trauma care. She works with trauma survivors and those with Post-Traumatic Stress Disorder (PTSD) on post-traumatic growth and recovery.