Anxiety & Depression Index

    Panic Attacks Part 1: What is Panic & Why We Need It

    Panic Attacks Part 1: What is Panic & Why We Need It

    Panic is a normal, necessary physical response to the brain perceiving a significant threat.  It involves the release of a hormone that you are likely familiar with, adrenaline.  Adrenaline's job is to tell the body to make chemical changes in ...
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    Panic Attacks Part 2: The Antidote to Panic - Relaxation Breathing

    Panic Attacks Part 2: The Antidote to Panic – Relaxation Breathing

    Previous article in this series: Relaxation breathing is the antidote to panic.  Literally.  It is impossible to be truly breathing in a relaxed way and to ...
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    dont-feed-the-fears

    Panic Attacks Part 3: Fear of the Fear – Don’t Let Panic Attacks Take Over Your Life

    Previous articles in this series: Panic attacks feel very intense when you have them. At ...
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    Article: Not Hungry in the Morning - Dr. Kristen Allott, Naturopathic Physician

    Article: Not Hungry in the Morning – Dr. Kristen Allott, Naturopathic Physician

    Nutrition is the cornerstone of good mental health.  This is why it's one of the first things I talk with my clients about when they start to work with me.  Nobody is perfect, least of all me, but the more ...
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    Stages of Change

    Stages of Change

    Once upon a time there were two researchers, Prochaska & DiClemente. (If you can't already tell, I'm in a bit of a silly mood at the moment.) They were smart people who did research and read other people's research and ...
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    Crime Victims’ Center of Chester County

    Crime Victims’ Center of Chester County

    The Crime Victims’ Center of Chester County, Inc. provides free and confidential services to victims and their family members and significant others who reside in or were victimized in Chester County, Pennsylvania. CVC, also known as the Rape Crisis Council ...
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    The Effect of "Power Posing" Likely Depends on Context and Our Thoughts

    The Effect of “Power Posing” Likely Depends on Context and Our Thoughts

    I had mentioned Amy Cuddy's work about power posing to a similarly scientifically-minded person recently and, after doing some reading on their own, they brought to my attention a blog article posted on the Scientific American website, The Dark Side ...
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    Healing Yoga

    Healing YogaNew

    Update: 12/16/2018  I just learned that Healing Yoga is closing it's doors.  However, I have decided to leave this article up so that people know that there is such a thing as a yoga/therapy blend that can be very powerful ...
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    Crime Victims’ Center of Chester County

    Crime Victims’ Center of Chester County

    The Crime Victims’ Center of Chester County, Inc. provides free and confidential services to victims and their family members and significant others who reside in or were victimized in Chester County, Pennsylvania. CVC, also known as the Rape Crisis Council ...
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    Illustration of (Some) CBT Concepts

    Illustration of (Some) CBT ConceptsNew

    Overview CBT is the strongest, research-backed therapeutic approach in the treatment of anxiety disorders and, additionally, to be very effective for a whole host of other mental health issues. It is based on the framework that emotions, thoughts, and body ...
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    dont-feed-the-fears

    Panic Attacks Part 3: Fear of the Fear – Don’t Let Panic Attacks Take Over Your Life

    Previous articles in this series: Panic attacks feel very intense when you have them. At ...
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    TED Talk - What Fear Can Teach us presented by Karen Thompson Walker (video)

    TED Talk – What Fear Can Teach us presented by Karen Thompson Walker (video)

    Dan Zadra says (according to the internet), "Worry is a misuse of imagination." So it seems to be a logical extension of that idea to say that we worry most about the things that are easiest to imagine. In this ...
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    TEDx UC Davis: Getting Stuck in the Negatives (and how to get unstuck) presented by Alison Ledgerwood, PhD (video)

    TEDx UC Davis: Getting Stuck in the Negatives (and how to get unstuck) presented by Alison Ledgerwood, PhD (video)

    Dr. Ledgerwood's research show us that our brains are hardwired to subconsciously focus on negative information, despite positive information to the contrary.  However, when we make a conscious decision to shift our focus to positive things...things that are already there ...
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    TEDx Talk: Feeling Good presented by David Burns, MD (video)

    TEDx Talk: Feeling Good presented by David Burns, MD (video)

    Cognitive Behavioral Therapy (CBT) is based on the premise that our thoughts, emotions, and behavior are all interrelated and affect one another.  Because of this, if we learn to identify when we are having "thought errors" that distort our perception of reality, often ...
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    CBT Concept: "Focus on the Negative"

    CBT Concept: “Focus on the Negative”

    This video, Missing Tile Syndrome, by Dennis Prager illustrates the concept of focusing on the negative beautifully.  However, I want to make note of the fact that he apparently is a conservative radio talk show host.  Because of how political ...
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    Panic & Time Magazine's "How to Increase Mental Toughness: 4 Secrets From Navy SEALs and Olympians" by Eric Barker

    Panic & Time Magazine’s “How to Increase Mental Toughness: 4 Secrets From Navy SEALs and Olympians” by Eric Barker

    Panic. Our body's ability to prime itself for a life-saving level of physical response, "fight or flight," is a gift. It allows us to summon every possible physical resource we have to save ourselves from a physical threat. But, when ...
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    TED Talk: Your Body Language Shapes Who You Are presented by Amy Cuddy, PhD (video)

    TED Talk: Your Body Language Shapes Who You Are presented by Amy Cuddy, PhD (video)

    Using research science to back up her ideas (in a very NOT boring, sciency way) Amy Cuddy tells us how a simple thing like our posture affects us (our body chemistry and how we perceive ourselves) and other's perceptions about us ...
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    NPR's TED Radio Hour: Maslow's Human Needs

    NPR’s TED Radio Hour: Maslow’s Human Needs

    A famous psychologist, Abraham Maslow created a well-known and researched model, a hierarchy, of basic human needs that impact our mental health.  In order from foundationally important basic needs to self-fulfillment needs, they are physiological needs, safety needs, love and ...
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    Shyness & Social Anxiety

    Shyness and Social Anxiety Workbook: Proven, Step-by-Step Techniques for Overcoming your Fear by Martin M. Antony PhD and Richard Swinson MD FRCPC FRCP

    I recommend using this book when working with adults and some teens who have high levels of shyness and social anxiety.  In a clear, and easy to read fashion, this book takes you step-by-step through the process of learning about how ...
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