Talking Your Way to Change: A Mental Health and Psychology Podcast

Talking Your Way to Change: A Mental Health and Psychology Podcast

By Xan Banker , Psy.D., L.PHealth & FitnessMental Health
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Talking Your Way to Change: A Mental Health and Psychology Podcast episodes

  • #32 End Worry: 8 Steps

    Based on the research and my clinical experience I have created an 8-step approach to combating worry. 

    1. Problem
    2. Productive
    3. Action Step
    4. Research
    5. Emotion 
    6. Time of Day
    7. Present Moment 
    8. Movement

      9. 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.


        • 18 min
      • #30 Why It Doesn't Work to Tell Someone, "Not to Worry."
        • 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.



          • 13 min
        • #29 The Upside of Anxiety

          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. 




          15 min
        • #25 The 5-Step Self-Holding Exercise

          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

          13 min
        • #24 EMDR Therapy: Healing from Trauma-Interview with Rebel Gustafson, LICSW

          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


          48 min
        • #23 What Happens in the Brain During Trauma

          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/
          18 min

        About Talking Your Way to Change: A Mental Health and Psychology Podcast

        From the publisher's feed

        This is a podcast about slowing down, understanding ourselves more deeply, and finding steadiness in a complex world. Hosted by Dr. Xan Banker, a licensed psychologist with decades of clinical…