ARP 411 To CBT or Not to CBT

ARP 413 Caffeine The Friend Enemy

Caffeine is one of those substances that can be a friend-enemy. We all know of or experienced the friend-enemy, the one that seems to be supportive while doing dirt in the background. In limited use like period relief medications, I have no problem supporting that use. Taking caffeine daily when you have anxiety or depression, might not be such a good idea. It can amp up your existing symptoms or give you new ones. In this episode, the foods and drinks you might find caffeine and a few resources on how to slowly and safely detox from the stuff. Resources Mentioned: Both Medline Plus [https://medlineplus.gov/caffeine.html] and the Harvard TC Chan School of Public Health Nutrition Source [https://nutritionsource.hsph.harvard.edu/caffeine/] have pages about caffeine. The following resources have information about withdrawing or reducing your intake: * Sutter Health on breaking your caffeine habit [https://www.sutterhealth.org/health/breaking-your-caffeine-habit] * Cornell University download flyer tips on Reducing Caffeine Use [https://health.cornell.edu/sites/health/files/pdf-library/Tips-for-reducing-caffeine-use.pdf] * The Cleveland Clinic on How to Quit Caffeine [https://health.clevelandclinic.org/how-to-quit-caffeine] Emergency Resources The Trevor Project: [https://www.thetrevorproject.org] Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7. They also provide peer support and community. Veterans Crisis Line [https://www.veteranscrisisline.net]: Call 988 and press 1, text 838255, or chat online. There are phone lines for those serving overseas. Visit the website to find the current status of the Veteran line and international calling options. National Crisis Text Line: [https://www.crisistextline.org/] Text HOME to 741741 for free, confidential support 24/7. This service operates independently of the 988 service. Users can use text, chat or WhatsApp as a means of contact. Disclaimer: Links to other sites are provided for information purposes only and do not constitute endorsements. Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder. This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 411 To CBT or Not to CBT

The way it is presented you'd think that Cognitive Behavioral Therapy (CBT) is the only therapy treatment for anxiety, depression and other mental health conditions. No, it isn't. It does work, but not for every person or every mental health condition. In this episode, a quick review of what CBT is and some of the pros and cons. This isn't an attempt to praise or condemn the therapy. I just want to point out that it might not be right for you at this time or you might needs to get your symptoms in control before you can consider this type of treatment. Resources Mentioned: American Psychological Association on Cognitive Behavioral Therapy [https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral] Book publisher Wiley has the Cognitive Behavioral Therapy for Dummies [https://www.dummies.com/book/body-mind-spirit/emotional-health-psychology/psychology/cognitive-behavioral-therapy/cognitive-behavioural-therapy-for-dummies-282091/] book. On the website you can read sample chapters and there is a cheat sheet you can review to see if the book is a good match for you. MindDoc [https://minddoc.com/us/en] is an app that is a CBT type education that you can access via your phone. You can read or listen to a variety of topics, monitoring and self-management your mental health and check in on you daily. There is a free and paid version of the app that is available to Android and iOS users. What's Up app for iPhone/iPad users provides a basic grounding in CBT topics and skills [https://apps.apple.com/us/app/whats-up-a-mental-health-app/id968251160]. it has a journaling and notes section, breathing exercises and grounding tools. It is free but there are in-app purchases. Emergency Resources The Trevor Project: [https://www.thetrevorproject.org] Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7. They also provide peer support and community. Veterans Crisis Line [https://www.veteranscrisisline.net]: Call 988 and press 1, text 838255, or chat online. There are phone lines for those serving overseas. Visit the website to find the current status of the Veteran line and international calling options. National Crisis Text Line: [https://www.crisistextline.org/] Text HOME to 741741 for free, confidential support 24/7. This service operates independently of the 988 service. Users can use text, chat or WhatsApp as a means of contact. Disclaimer: Links to other sites are provided for information purposes only and do not constitute endorsements. Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder. This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 410 What is Anhedonia?

Anhedonia is the inability to experience pleasure or enjoyment from activities that normally bring satisfaction. You can do things but you can't feel things. Your brain cannot process or have access to pleasure, reward or satisfaction. This is a quick episode on what the condition is, some of the symptoms and a few learning and treatment options. Resources Mentioned: Anxiety and Depression Association of America has a video about Anhedonia [https://youtu.be/pnKeYZ-8WLE?si=4qa5A2dVK4NRn2ju] ADAA also has a support group for people with Major Depression Disorder [https://adaa.org/find-help/support]. Psych Hub [https://youtu.be/BKZ9L7YEqi0?si=GJ6X2PvVRRXpbSds] video is also a good starting place to learn about Anhedonia UC Irvine has an informational blog page about Anhedonia called There is help if it all seems too much [https://www.ucihealth.org/blog/2025/10/coping-tips-anhedonia] From Helpguide.org Anhedonia Causes, Symptoms, and Treatment [https://www.helpguide.org/mental-health/depression/anhedonia] Emergency Resources: The Trevor Project: [https://www.thetrevorproject.org] Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7. They also provide peer support and community. Veterans Crisis Line [https://www.veteranscrisisline.net]: Call 988 and press 1, text 838255, or chat online. There are phone lines for those serving overseas. Visit the website to find the current status of the Veteran line and international calling options. National Crisis Text Line: [https://www.crisistextline.org/] Text HOME to 741741 for free, confidential support 24/7. This service operates independently of the 988 service. Users can use text, chat or WhatsApp as a means of contact. Disclaimer: Links to other sites are provided for information purposes only and do not constitute endorsements. Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder. This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 408 Psychedelic Executive Order 14401

Psychedelics are knocking on the door again. It is the generational visit of psychedelics with some people seeing the potential and others seeing the danger and consequences. In this episode, a look at Executive Order 14401 and what is proposed for the treatment of serious mental health conditions. Let me be clear about this. I take no position pro or con in the upcoming debates or discussions about psychedelics. I am learning as I move through this unexpected (for me) treatment option. I have concerns. Big whomping concerns. I also have distrust and I'm noticing that certain stock markets and pharmaceutical companies are taking interest in this topic. What I'm trying to say I have biases, both conscious and unconscious. This episode is what I've discovered learning about the topic. My first steps. Psychedelically, you might be further down the road. One more thing. Dear public relations people. I have never had a guest on the show. I do not plan to in the future. Please peddle your guests to a more appropriate forum. Resources Mentioned: Psychedelic Information Resources From Psychology Today What the New Executive Order Means for Psychedelics [https://www.psychologytoday.com/us/blog/mind-forward/202604/what-the-new-executive-order-means-for-psychedelics], A federal policy shift puts psychedelics in the spotlight for mental health. PBS.org story about the executive order [https://www.pbs.org/newshour/politics/trump-signs-order-to-speed-review-of-psychedelics] and some of the pros and cons. Like insurance? Nope. One of the things the Petrie-Flom Center looks at is Health Law Policy. This is a Q&A on the Executive Order on Psychedelics with I. Glenn Cohen and Mason Marks [https://petrieflom.law.harvard.edu/2026/04/18/a-new-executive-order-on-psychedelics-q-a-with-i-glenn-cohen-and-mason-marks/]. FDA Right to Try Fact Sheet [https://www.fda.gov/media/133864/download] and Congress.gov page on Expanded Access and Right to Try: Access to Investigational Drugs [https://www.congress.gov/crs-product/R45414] The U.S. Drug Enforcement Agency Drug Scheduling [https://www.dea.gov/drug-information/drug-scheduling] with a list of the drug schedules. Information about executive orders, their history and how to obtain them. National Constitution Center information page on What is an Executive Order [https://constitutioncenter.org/blog/executive-orders-101-what-are-they-and-how-do-presidents-use-them]? The American Bar Association's website has an explainer [https://www.americanbar.org/groups/public_education/publications/teaching-legal-docs/what-is-an-executive-order-/] from a legal perspective on what an executive or is, the format of the document and how to retrieve the official version. National Archives and Records Administration Archive [https://www.archives.gov/federal-register/executive-orders/] of all things related to the U.S. government. Maintains a digital index of executive orders that is searchable by date, number, or topic. The orders may be viewed as PDFs or text, in the Federal Register, or within Title 3 of the U.S. Code. American Presidency Project [http://www.presidency.ucsb.edu/executive_orders.php] is an archive maintained by the University of California Santa Barbara includes text of almost all executive orders, searchable by year of issue back to the early nineteenth century. Emergency Resources The Trevor Project: [https://www.thetrevorproject.org] Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7. They also provide peer support and community. Veterans Crisis Line [https://www.veteranscrisisline.net]: Call 988 and press 1, text 838255, or chat online. There are phone lines for those serving overseas. Visit the website to find the current status of the Veteran line and international calling options. National Crisis Text Line: [https://www.crisistextline.org/] Text HOME to 741741 for free, confidential support 24/7. This service operates independently of the 988 service. Users can use text, chat or WhatsApp as a means of contact. Disclaimer: Links to other sites are provided for information purposes only and do not constitute endorsements. Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder. This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.

ARP 407 What is Dopamine?

Mental health isn't just fixing one thing. It is more than stopping the symptoms. It is getting the parts back in alignment. Your brain, your spirit, your body and yes even neurotransmitters. This episode is about the neurotransmitter Dopamine. What it is and the relationship between stress, anxiety and the fight or flight response. I hope understand that this is one of the many processes of recovery. Do what you can, when you can. Resources Mentioned: The Cleveland Clinic has an explainer page on Dopamine [https://my.clevelandclinic.org/health/articles/22581-dopamine]. There are three TED Ed videos that visually explain what is happening in your brain when you have excessive stress and the relationship between anxiety, depression and other mental health conditions. How stress affects your body - Sharon Horesh Bergquist [https://youtu.be/v-t1Z5-oPtU?si=HFRtDQmvVo4rUWdY] on what goes on inside our body when we are chronically stressed Procrastination [https://youtu.be/FWTNMzK9vG4?si=EUc3KL6nHPKhSgcY] that includes the flight or fight response and the relationship to anxiety and depression. How the food you eat affects your brain [behave.%20https:/youtu.be/xyQY8a-ng6g?si=mUKRyQbqwesV_mQC] lesson by Mia Nacamulli explains how food affects your brain, how Amino Acids change into neurotransmitters and how the food we eat can change how we feel and behave. Emergency Resources The Trevor Project: [https://www.thetrevorproject.org] Provides crisis support specifically for LGBTQ+ youth through phone (1-866-488-7386), text (START to 678-678), and online chat. Available 24/7. They also provide peer support and community. Veterans Crisis Line [https://www.veteranscrisisline.net]: Call 988 and press 1, text 838255, or chat online. There are phone lines for those serving overseas. Visit the website to find the current status of the Veteran line and international calling options. National Crisis Text Line: [https://www.crisistextline.org/] Text HOME to 741741 for free, confidential support 24/7. This service operates independently of the 988 service. Users can use text, chat or WhatsApp as a means of contact. Disclaimer: Links to other sites are provided for information purposes only and do not constitute endorsements. Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder. This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.