For a more detailed description of any resource, click on “Read More >” Or, to go directly to the resource, click on the title of that resource.
Anxiety & Depression Index
Skills That Are Helpful with Anxiety & Depression
- How to Use Mindfulness to Work With Difficult Emotions: A Six Step Process
- How to Mindfully Sit with Anxiety
Panic Attacks Part 1: What is Panic & Why We Need It
Panic Attacks Part 2: The Antidote for Panic Relaxation Breathing
Panic Attacks Part 3: Fear of the Fear: Don’t Let Panic Attacks Take Over Your Life
Panic Attacks Part 4: Time To Tune Into Your Early Warning System (coming soon)
Talking to Children About Terrorism and War (American Academy of Child & Adolescent Psychology)
Yoga is good for the body AND the mind. In addition to the obvious health benefits of regular exercise, a good yoga instructor creates an environment that promotes:
- A sense of serenity and acceptance for who you are in the moment.
- Guidance for how you can recognize when your “monkey mind” is swinging from thought to thought with the worries of the day and gently turn your attention back to the present moment and the feeling of your nourishing breath
- Feeling comfortable in your own skin.
- Increasing confidence as your strength and flexibility grows.
There is a lot of recent research that strongly supports using yoga to assist with the treatment of: anxiety (including Post Traumatic Stress Disorder); depression; ADHD; sleep problems; and schizophrenia (when done in conjunction with medication). The other great thing about yoga is that it’s a skill that you can take with you anywhere you go. Personally, my ability to use relaxation breathing as a skill in my daily life has never left me, even though I haven’t done a class for almost 10 years. One day, when my life gets a bit simpler, I fully intend to return to the benefits of a yoga class.
Healing Yoga (Douglassville, PA) – Recommended to me by a colleague, the instructor, Dorian Abel is a licensed professional counselor who is skilled at incorporating her professional expertise into some of her yoga classes. However, even basic yoga classes should provide wonderful ways to develop skills that benefit a person’s mental well-being. As I write this segment (July ’16), in comparison to prices for yoga classes at other locations that I’ve looked at in the area, her prices are quite reasonable. The individual session fee is definitely more expensive but my suggestion would be, if you are considering that option but are concerned about the expense, it might be possible to do it once as a consultation and then work to incorporate what you learn into your yoga class experience, on your own.
- Crime Victims’ Center of Chester County, Inc. – 24 hour hotlines and services for victims of crimes. Read More >
TED Talk: Your Body Language Shapes Who You Are presented by Amy Cuddy, PhD Learn how consciously changing your body language can boost confidence, improve your mood, and positively change how someone else is perceiving you. Read More >
Time: How to Increase Mental Toughness: 4 Secrets From Navy SEALs and Olympians by Eric Barker Great video (scroll down to find it mid-article) and accompanying article that explains our body’s normal fight or flight response and ways that Navy SEALs and Olympic athletes train to have as much control as possible over preventing their bodies from triggering this response when they don’t want it. (Note: At the time of my writing this, the link above that goes directly to the Time article doesn’t open properly in Chrome. You need to use a different browser.) Read More >
Illustration of CBT Concepts
Cognitive Behavioral Therapy (CBT) – In this YouTube video, David Burns, MD, a well known researcher, clinician, and educator introduces the power of CBT in his warm, humorous and down-to-earth way. Read More >
Automatic thoughts are a core concept of CBT. They are our brain’s running interior dialogue or self-talk that narrates our life without us even really being aware of that it’s happening until we choose to pay attention to them. If your thoughts frequently contain “thought errors” that are biased to being negative ones, they are very likely to be increasing the level of anxiety or depression that you feel necessarily . These thoughts are habits that reflect the way we interpret things that we do, experience, or even how we view the world. The thing about habits is that, with some work, they can be shifted or changed. When you increase awareness of what your automatic thoughts are, you can start to challenge them and then, ultimately, reduce their effect on your perceptions and your mood. When working with children, negative automatic thoughts that affect them this can sometimes be referred to as a “brain bully.”
- An animated video that talks about automatic thoughts and gives an overview of some of the typical “thought errors” that people might have. Read More >
“Focus on the Negative”
Focusing on the negative is known in CBT as a cognitive distortion or “thought error” that can increase the level of anxiety or depression that you feel. The human brain is drawn to negatives but it skews our perception of people and the world around us. With the easy access to negativity in the media, including the internet, it can be more and more challenging to pull our minds away and, instead, choose to focus on the wealth of positive things in our lives. However, the research shows that with practice we can get better at recognizing when we are focusing on only the negative aspects of something and then consciously remind ourselves of all of the positives in the situation instead.
- A playful animated video that illustrates this idea. Read More >
- TED talk that gives a more scientific explanation of how our brains seem to stay stuck on negative information, and how to get unstuck. Read More >
- Story time! At least that’s what our brain is doing when we are experiencing fear for something that might happen in the future. Check out this TED talk and learn more. Hmmm…why might this knowledge be important? Read More >
- 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 Read More >