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    A house built by ghosts and a car made of hash.

    enApril 21, 2021

    Podcast Summary

    • Answering listener questions with personal storiesThe Blind Boy podcast explores various topics with personal stories, making each episode unique and timeless.

      The Blind Boy podcast, while having a vast collection of episodes on various topics, is designed to be timeless and can be listened to at any point. The host, despite having several potential hot takes, prefers to wait until he has a solid thesis and a compelling story before sharing them. In this episode, he decided to answer multiple questions from listeners, particularly those with interesting facts, starting with a question about Glasgow Celtic Football Club. Despite knowing little about soccer, the host shared a personal story about overcoming mental health issues, which unexpectedly related to Glasgow Celtic. The podcast, while not directly about sports, demonstrates the host's curiosity and willingness to explore various topics, making each episode a unique listening experience.

    • Understanding and facing fears through therapy and exposureIdentify triggers through therapy, acknowledge worst-case scenarios, and gradually face feared situations for anxiety control

      Overcoming anxiety involves both understanding its root causes through therapy and gradually exposing oneself to feared situations. The speaker, who struggled with panic attacks in adult spaces like nightclubs and supermarkets due to self-esteem issues and fear of responsibility, used cognitive behavioral therapy to identify these triggers and then practiced facing them. This meant going to the nightclub despite the fear, which was terrifying but ultimately necessary for progress. The speaker emphasized the importance of acknowledging the worst-case scenario and realizing that it's manageable. This approach, combined with therapy, helped the speaker gain control over their anxiety and move forward.

    • The Power of Music in Managing AnxietyReducing stigma around mental health and creating safe spaces for conversations can help people seek help and manage anxiety. Music can be a powerful tool in managing anxiety and providing a sense of calm and escape.

      The stigma surrounding mental health in the past prevented people from seeking help and discussing their struggles openly. The speaker shares their experience of hiding their anxiety and panic attacks during college years due to the fear of being labeled mentally ill. They also mention how the lack of conversation around mental health led to suffering in silence and limited access to counseling services. However, they found solace in music, especially during social situations that triggered their anxiety. The speaker's story highlights the importance of reducing the stigma around mental health and creating safe spaces for people to talk about their struggles and seek help. Today, there is more conversation around mental health, but there is still a need for increased access to counseling services to meet the growing demand. The speaker's experience also shows how music can be a powerful tool in managing anxiety and providing a sense of calm and escape.

    • Discovering the healing power of music and unexpected connectionsMusic can transport, heal, and inspire us, while unexpected encounters can lead to valuable discoveries and connections.

      Sometimes, we can find solace and connection through music and unexpected encounters. The speaker's anxiety was temporarily forgotten as they were transfixed by an unfamiliar track in a nightclub. They approached the DJ, who was thrilled to share the name of the artist, Gil Scott Heron, and the song's title, "The Revolution Will Not Be Televised." This discovery led the speaker on a journey to learn more about Gil Scott Heron and his musical legacy. The experience highlighted the power of music to transport us, heal us, and inspire us, even in the midst of anxiety or uncertainty. It also underscores the importance of being open to new experiences and the value of human connections in our lives.

    • Discovering a life-changing songEmbracing new experiences and the healing power of music can lead to profound transformations.

      Music can have a profound impact on our lives, helping us overcome anxiety and making transformative experiences. For the speaker, hearing Gil Scott Heron's song at a Glasgow nightclub was a life-changing moment. They had promised themselves to stay until 10 pm, and the precious discovery of this song gave them a sense of achievement and motivation to face their anxiety. This experience influenced their music production, leading to the creation of a rap song called "The Greyhound Shuffle." The encounter with Gil Scott Heron himself at a later gig was an added bonus. The scarcity of culture and music in the past made such discoveries even more valuable. This story highlights the importance of embracing new experiences, the healing power of music, and the impact of influential figures in shaping our artistic journeys.

    • The synchronistic nature of human existence and the importance of exploring backstoriesExplore the backstories of things we encounter, appreciate the interconnectedness of experiences, and embrace unexpected connections.

      Life is full of interconnected stories and experiences. The speaker shared a personal anecdote about meeting an influential figure and later learning about his connection to a favorite cocktail origin story. This unexpected connection highlighted the synchronistic nature of human existence. The cocktail story itself revolves around the history of Nelson's Blood, a deep red cocktail with an intriguing origin. The name comes from Admiral Horatio Nelson, a British naval officer from the 1800s. After his death at the Battle of Trafalgar, his body was preserved in a barrel of rum. However, the sailors accidentally drank the rum containing Nelson's preserved body, creating the origin story for the cocktail. The speaker shared that he had never been able to drink Nelson's Blood due to the unsettling origin story. This anecdote led to a larger reflection on the interconnectedness of experiences and the importance of acknowledging and appreciating the stories behind the things we encounter in life. In essence, the speaker's story emphasizes the value of exploring the backstories of the things we encounter and the synchronistic nature of life's experiences. It also highlights the importance of embracing the unexpected connections that can arise from delving deeper into the histories of the things we encounter.

    • Supporting Independent Creators through Podcast AdvertisingListeners can try Mint Mobile for $45 upfront for three months with unlimited data over 40GB. Independent creators like Blind Boy value transparency and control in their work and use platforms like Patreon for support. Podcasts provide a predictable income and allow creators to engage with their audience.

      The Blind Boy Podcast, hosted by Blind Boy, is a listener-funded independent podcast where new customers can try Mint Mobile for $45 upfront for three months with unlimited data over 40GB. Blind Boy emphasizes the importance of supporting independent creators like himself through platforms like Patreon, where listeners can pay for the content they enjoy, ensuring its continued production. He values transparency and control in his work, deciding who advertises on his podcast without interference. The podcast model allows Blind Boy a predictable income, enabling him to make the podcast every week and even engage with his audience on Twitch. He encourages listeners to support him if they can, but also acknowledges that everyone can enjoy the podcast for free. The podcast covers various topics, including personal experiences and stories, and Blind Boy invites listeners to engage by leaving reviews of his books on Amazon or sharing the podcast with others. He also shares intriguing stories he comes across before bed, like the mysterious mansion in California with hidden corridors and drops.

    • The belief in constant construction to keep ghosts at bay led Sarah Winchester to build an ever-expanding mansionSarah Winchester's belief in being haunted led her to build an endless mansion to keep ghosts at bay, while the unregulated cannabis market in Ireland can result in dangerous products for consumers.

      The Winchester Mansion, a renowned Californian landmark, was built under the belief that constant construction would keep the ghosts of those killed by the Winchester rifle at bay. Sarah Winchester, the mansion's builder, inherited a vast fortune after her husband's death, and the guilt of his rifle's role in numerous deaths led her to believe she was haunted. To escape these hauntings, she moved west and began constructing an ever-expanding mansion, with no end in sight. This bizarre tale is a fascinating insight into the human psyche and the lengths one might go to find peace. Moving on to cannabis, it's important to note that while it's illegal in Ireland, the unregulated market can lead to dangerous consequences. The cannabis available on the black market often contains high levels of THC and low CBD, potentially harming those predisposed to psychosis. Legalization would allow for regulated production and distribution, ensuring a safer product for consumers. Additionally, it's worth mentioning that cannabis has shown potential therapeutic benefits, particularly in the treatment of certain medical conditions.

    • Cannabis Legalization in Ireland: Impact on Organized Crime and Human TraffickingLegalizing cannabis in Ireland would reduce organized crime involvement, ensure safe and taxed products, create jobs, fund addiction services, and education.

      The illegal status of cannabis in Ireland leads to dangerous, unethical situations, including the involvement of organized crime and human trafficking. Legalizing cannabis would result in a regulated market, ensuring safe and taxed products, creating jobs, and funding addiction services and education. The speaker argues that those against cannabis legalization are not inherently against the substance but against safe cannabis. The speaker believes that cannabis will eventually be legalized in Ireland due to the trend of legalization in other countries and the potential for tax revenue and corporate interest.

    • Cannabis legalization influenced by corporate interestsCorporate interests may influence Ireland's cannabis legalization, offering jobs and tax exemptions, but it's crucial to consider historical context and the complex role of influential figures in shaping public perception.

      The legalization of cannabis in Ireland may be influenced by corporate interests, with a potential cannabis company offering job opportunities in exchange for tax exemptions and the legalization of the substance. However, it's important to note the complex history of cannabis prohibition and the role influential figures like Henry Ford have played in shaping public perception towards it. Henry Ford, known for his pioneering work in the automobile industry, was also a notorious racist and antisemite who popularized conspiracy theories, including the fake news document "The Protocols of the Elders of Zion," which contributed to the roots of modern-day anti-Semitic conspiracy theories like QAnon. This historical context sheds light on the intricate relationship between power, business, and social norms.

    • Ford's Vision of Sustainable Transportation with HempHenry Ford aimed to create a car made of hemp and fueled by hemp oil, but the petrol industry's lobbying prevented it, potentially denying us a more sustainable world.

      Henry Ford, despite being an anti-Semite and a racist, made significant strides towards developing a sustainable transportation system using hemp as early as the 1910s and 1940s. Ford was concerned about the limited resources of steel and hemp seed oil, which were used to make cars at the time. He collaborated with Rudolph Diesel to create engines and fuel from hemp seed oil. However, the emerging petrol industry lobbied for the prohibition of both hemp and alcohol, which were seen as direct threats to their business. As a result, Ford's vision of creating a car made entirely of hemp that could be grown sustainably and fueled by hemp oil never came to fruition. If this had happened, we might be living in a world with less reliance on non-renewable resources and potentially less damage to the earth.

    • Hope for Sustainable Energy SolutionsDespite the damage caused by fossil fuels, there are sustainable and organic energy solutions available, and it's important to prioritize our health and wellbeing with additional insurance coverage.

      While the damage caused by fossil fuels can be disheartening, there is hope for sustainable and organic energy solutions that don't exploit the earth. The illusion that fossil fuels are the only solution has been perpetuated by companies with vested interests, but there are numerous alternative technologies available. Meanwhile, in nature, a swan's nest serves as a reminder of the beauty and joy that awaits as we look forward to the lifting of quarantine restrictions and the hatching of new beginnings. It's important to prioritize our health and wellbeing, and UnitedHealthcare's Health ProtectorGuard fixed indemnity insurance plans offer extra coverage to help manage out-of-pocket medical costs without usual requirements and restrictions.

    Recent Episodes from The Blindboy Podcast

    Related Episodes

    Ep. 86: The latest research on music interventions in dementia, and two ways to get personally involved; with NIA’s Dr. Coryse St. Hillaire-Clarke

    Ep. 86: The latest research on music interventions in dementia, and two ways to get personally involved; with NIA’s Dr. Coryse St. Hillaire-Clarke

    The award-winning movie Alive Inside (2014) inspired a five-year research project that is documenting the effects of a personalized music intervention for those with dementia. Dr. Coryse St. Hillaire-Clarke of The National Institute on Aging (NIA) explains the project, which is funded by an NIA grant. We discuss other studies and developments in music interventions for dementia, including two exciting opportunities to be personally involved in policies and research on the topic. The NIA is the primary Federal agency supporting and conducting Alzheimer's disease research, which falls within the NIA's broader scientific effort to extend the healthy, active years of life.

    Links and notes related to this episode can be found at https://mpetersonmusic.com/podcast/episode86

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    Ep. 81: "You WILL get through this!" Interview with Fashion Blogger and OCD Advocate Jemma Mrdak

    Ep. 81: "You WILL get through this!"  Interview with Fashion Blogger and OCD Advocate Jemma Mrdak

    "You WILL get through this!" Interview with Fashion Blogger and OCD Advocate Jemma MrDak

    Obsessive Compulsive Disorder OCD Anxiety Panic CBT Fashion Blogger Advocate Jemma Mrdak Therapy Your Anxiety Toolkit Podcast Kimberley QuinlanHello there CBT School Community! 

    Welcome back to another episode of Your Anxiety Toolkit Podcast.  Today, we are so excited to share with you Jemma Mrdak.  Jemma is a well-known Australian Fashion and Lifestyle Blogger and an avid Mental Health advocate.  I first heard about Jemma on social media after she bravely came out and talked about her experience with Obsessive Compulsive Disorder (OCD) on the Today show.  As soon as I saw her interview, I knew she would be such an inspiration to you all.  

    In this episode, Jemma talks about her struggles with Obsessive Compulsive Disorder (OCD), specifically checking and tapping compulsions.  Jemma talks about being so overwhelmed with anxiety that she was unable to get to school on time and fell behind in her studies. Jemma also talks about her success with seeking treatment from a Cognitive Behavioral Therapist (CBT) and how she used her tools to help her get her life back from OCD.  Jemma also shared her love for nature and exercise and how that helped her get in touch with the practice of Mindfulness.  If you are feeling hopeless about your future and questioning if you are able to get better at managing your anxiety and OCD, this episode is for you.  Jemma is so great at sharing what was easy, what was really hard and what roadblocks she came across in her treatment journey.  She is truly an inspiration and will give you some amazing words of wisdom to help with on your journey to mental wellness. 

    For more info on Jemma, visit the below:

    Website: astylishmoment.com

    IG: @astylishmoment

     

    Before we go, GET EXCITED!  ERP School is almost here again.  ERP School will be re-released in late January.   Click HERE to be the first one alerted by signing up to be on the waitlist.  

    Ep. 180: What is the Difference Between an Intrusive Thought and a Mental Compulsion?

    Ep. 180: What is the Difference Between an Intrusive Thought and a Mental Compulsion?

    Welcome back to another episode of Your Anxiety Toolkit Podcast. We have a lot to tackle in this episode!  We are going to be talking about a really important topic which has a lot of confusion surrounding it.  Today we are going to explore the difference between an intrusive thought and a mental compulsion.
    OCD starts with an obsession. This is an intrusive, repetitive, unwanted thought, feeling, sensation or urge that you cannot control this.  Once you've had that intrusive thought, feeling, sensation and urge, you usually feel anxious and uncomfortable because it is unwanted.  You then have this natural instinct to try and remove the discomfort and the uncertainty that you feel. This is what we call a compulsion. Usually we feel some form of relief from the compulsion, but this becomes a problem because it only reinforces to our brain that the thought was important. Your brain continues to send out the alarm that the thought must mean something. Now many of us are aware of the form that physical compulsions can take such as hand-washing, jumping over cracks, moving objects and so forth. Actually one of the most common compulsions is mental and that takes the form of rumination. The problem people run into is that rumination is sometimes hard to identify. That is why I am doing this episode because so many people have asked, how do I differentiate between the intrusive thought and a mental compulsion? And what do I do? We know we should not be blocking thoughts, so how do we stop mental compulsions. If I'm not supposed to suppress my thoughts, what am I supposed to do if I catch myself doing mental compulsions? Is stopping mental compulsions thought suppression?"
    I would say, technically, no. But it depends. Let's go straight to the solution. We want to acknowledge that we're having an intrusive thought, feeling, sensation or urge or an image. our job is to do nothing about it. We need to do our best not to solve that uncertainty or remove ourselves from that discomfort. That's our goal. And then our job is to reintegrate ourselves back into a behavior that we were doing, or we would be doing, had we not had this thought. So here is an example. Let's say I'm typing. I have an intrusive thought about whether I'm going to harm my child. So I have this, I'm going to acknowledge that it's there. I'm actually going to practice not trying to make that thought go away. But instead, bring that sensation or thought with me while I type on my computer. As I'm typing, I'm going to notice the sensations of my fingertips on the keyboard. I'm going to notice the smell of the office. I'm going to notice the temperature of the room I'm in. And I'm going to then catch if my mind directs away from this activity towards trying to solve. If I catch myself trying to solve it then I am going to bring my attention back to what I'm doing. I find that if I'm getting caught in some kind of mental rumination, I get down on the ground and I start playing with my son. The OCD may continue to try and get your attention, but you are going to continue with what you are doing and not engage with the thoughts. It is important to remember that compulsions feed you back into a cycle where you will have more obsessions, which will feed you back into having more compulsion's. It's a cycle. We call it the Obsessive Compulsive Cycle. So we really want to sort of be skilled in our ability to identify the difference.  This is really, really hard work. I think about when you're originally first learning anything, everything is really confusing and everything looks kind of the same. When you first start doing it, these are going to look very similar and it's going to be difficult to differentiate the difference, but once you get better at being around this and labeling it and catching it, you will be able to see the differences in these two things, even if it's very, very nuanced or they look very, very similar.

    If you get a moment, please go over to wherever you listen to podcasts, whether that be Apple Podcast, Stitcher, Spotify, Podbean, and leave an honest review. Tell me how you feel about it, whether it's helping you, what you'd like to see. We are going to give away a pair of Beats headphones of your choice of color once we hit a thousand reviews!

    ERP School, BFRB School and Mindfulness School for OCD are open for purchase. Click here for more information. Coming in March 19th ERP School will be available with bonus material!

    Additional exciting news! ERP School is now CEU approved which means that it is an accredited course for therapists and mental health professionals to take towards their continuing education credit hours. Please click here for more information.

    Coming March 15th, we are offering our free training, The 10 Things You Absolutely Need to Know About OCD.

     

    Transcript of Ep. 180

    This is Your Anxiety Toolkit episode number 180.

    Welcome to Your Anxiety Toolkit. I'm your host, Kimberley Quinlan. This podcast is fueled by three main goals. The first goal is to provide you with some extra tools to help you manage your anxiety. Second goal, to inspire you. Anxiety doesn't get to decide how you live your life. And number three, and I leave the best for last, is to provide you with one big fat virtual hug, because experiencing anxiety ain't easy. If that sounds good to you, let's go.

    Welcome back, everybody. Hello. Thank you for being here with me. We have a lot to tackle in this episode, so I am going to jump in as quick as I can. I know this is such a huge concept and topic, and there's so much confusion around it. So let's really today talk about the difference between an intrusive thought and a mental compulsion. We also want to figure out which ones we want to work with and which ones we want to allow. We want to talk about the difference between allowing a thought and engaging in a thought. There's so much to cover here. So before we get started, a couple of really exciting things, I really want you to keep an eye out for. On March 15, 2021, we are relaunching the free OCD training. It's called the 10 Things You Absolutely Need to Know About OCD.

    It's not called the 10 things you need to know. It's called the 10 Things You Absolutely Need to Know About OCD. I have shared this free training multiple times, tens of thousands of people have taken this training. I've gotten nothing but amazing responses back. And the coolest thing is people even said, "I've watched it before. This is the second or third time I've watched it when you released it. And it really reminded me of these core concepts that we have to remember when we're talking about OCD." So even if you've watched it before, even if you're pretty well versed in OCD, I still encourage you to listen and take the free training. It's just jam packed with information and science and all the good stuff. And even if you're a therapist, I encourage you to take it. So if you're interested, go over to cbtschool.com/10things, or you can click the link in the show notes.

    I am so excited to share that with you. Now, one more thing, keep an eye out, because as of March 19th, we are relaunching ERP School with some exciting bonuses, which I will announce in next week's episode. So excited again to share this with you. And what an amazing community, what an amazing opportunity I've had to teach so many people about ERP. And now also teaching therapists. We have now got ERP School approved by The National Association of Social Workers. So if therapists out there, you can actually get CEUs for taking ERP School, which is very, very cool. All right, let's get straight to the show. Let's talk about the difference between an intrusive thought and a mental compulsion first. So the first important piece to remember here, as we pull apart what to do with what thoughts, because that's really what this is about.

    We must first understand the foundation of OCD. So OCD starts with an obsession. This is an intrusive, repetitive, unwanted thought, feeling, sensation or urge. It's not just a thought. It could be a sensation. It could be a feeling like de-realization or guilt. It could be a sensation like a feeling in your left finger or feeling in your nose or whatever that may be, everybody's different. But it does start with this intrusive thought. And the thing you must remember here is you cannot control this. This is the first experience of OCD, right? You have the intrusive thought, feeling, sensation or urge, and this is the thing you can't control. So there's a really big point right off the bat. The second piece here is once you've had that intrusive thought, feeling, sensation and urge, you usually feel anxious and uncomfortable and it's unwanted. And so your natural instinct is to do something to remove it.

    You'll do it to remove the physical discomfort, the emotional discomfort, the uncertainty that you feel. And that is what we call a compulsion. Now, as many of you know, we know the kind of more mainstream compulsions that are known in our society. Hand-washing, jumping over cracks, moving objects and so forth. But one of the most common compulsions is mental. It's thinking. It's rumination. And that's the thing that's really hard to catch. And that's why I'm doing this episode because so many people have asked, how do I differentiate between that intrusive thought and a mental compulsion? And what do I do? Like I said at the beginning, I'm not supposed to block thoughts, but I'm not supposed to do mental compulsions. And that's thinking too, and what this does, right? So let's go back to the cycle. You have a thought, feeling, sensation and urge.

    It makes you uncomfortable. Then you do a compulsion to make it go away. And usually you do get some form of relief. But the problem with this is that then it reinforces that that thought was important. Therefore, your brain continues to send out the fire alarm, the safety alarm, the smoke detector, it sets off all of those alarms in your brain and then sends out more anxiety with more of that thought, feeling, sensation and urge. So let's go back to the main concept. You're not to try and suppress your thoughts because the more that you suppress your intrusive thoughts, the more you have them. I've done full episodes about this in the past. So if you want to go back and listen, suppressing your thoughts will only make them worse. But here is where it gets tricky. People will say again, "If I'm not supposed to suppress my thoughts, what am I supposed to do if I catch myself doing mental compulsions? Is stopping mental compulsion's thought suppression?"

    And this is where I would say, technically, no. But it depends. So what we want to do, let's go straight to the solution. We want to acknowledge that we're having an intrusive thought, feeling, sensation or urge or an image, right? It could be an image too. And then our job is to do nothing about it. To do our best not to solve that uncertainty or remove ourselves from that discomfort. That's our goal. And then our job is to reintegrate ourselves back into a behavior that we were doing, or we would be doing, had we not had this thought. So let's say I'm typing. I have an intrusive thought about whether I'm going to harm my child, or I have an intrusive thought about whether I cheated on my partner, or I had an intrusive thought on whether I'm gay or straight, or I had an intrusive thought about harming somebody, or a religious obsession, or a sensation, or a health anxiety sensation.

    So I have this, I'm going to acknowledge that it's there. I'm actually going to practice not trying to make that thought go away. But instead, bring that sensation or thought with me while I type on my computer. As I'm typing, I'm going to notice the sensations of my fingertips on the keyboard. I'm going to notice the smell of the office. I'm going to notice the temperature of the room I'm in. And I'm going to then catch if my mind directs away from this activity towards trying to solve. If I catch myself trying to solve, yes, I am going to practice not doing that thinking. I'm going to practice not trying to solve it. And then bring my attention back to what I'm doing. I find that if I'm getting caught in some kind of mental rumination, I get down on the ground and I start playing with my son.

    He's really into Lego right now. And so I fully, fully throw myself into this. I do my best to fully engage as best as I can. Now, I'm still going to have the presence of intrusive thoughts because I cannot control that. So it's going to sound a little bit like this. OCD is going to say, "Hey, what about this? What if this happens?" And I'm going to say, "Hi, thought. I'm actually typing an email right now. And that's what I'm going to do. You can be there. I'm going to allow this uncertainty to be here and I'm going to keep typing." So then I start typing. And then OCD will be like, if I were to externalize it, would be to say, "No, no, no, no. This is really important. You really have to figure this out."

    And I'll go, "No, thank you. I'm really cool that you're here, but I'm going to type." And then it's going to say, "Hey, Kimberley, this is really important. And if you don't give me your attention, I'm going to... Something really bad is going to happen." And I'm going to go, "Thank you. But I'm writing an email right now." And then you're going to be like, wow, I'm doing pretty good. Look at me go. I'm fully practicing the skill of not engaging in my intrusive thought. And then it's going to say, "Listen..." Let's say I'm impersonating OCD. It's going to say, "Listen, I am not going to stop bugging you until you give me your attention." And I'm going to go, "That's fine. I'm actually going to call your bluff on that. I'm writing this email. You do not get to tell me what to do." And it's not going to give up.

    It's going to keep going. "Kimberley, Kimberley, Kimberley, Kimberley, you must pay attention to my thoughts. You must pay attention. I'm trying to alert you to a very big danger." And often this is where people get worn down. They're like, "Oh my gosh, it's not going away. Maybe it is right. Maybe I should do it. Maybe I can't handle this anxiety. Maybe this is too much for me. Maybe it's just easier to do the compulsion." But I'm going to be here with you, urging you to keep allowing that intrusive thought to be there. It will basically roll over and start crying and fall asleep at some point, like a toddler, who's too tired and is rejecting his nap. But all he needs is to nap. It eventually will die down, but you have to be willing to stick and be consistent with not engaging in the pleads of OCD, the urgency of the obsession, the catastrophization of the obsession.

    Because it's going to be making it into a... What do they say? A molehill into a mountain. It's going to be making a small problem, a big problem. And what I mean by that is the present of a thought is not dangerous. It doesn't mean it's a fact. It doesn't mean it requires your attention. Some people with OCD have a part of your brain that's going to set this thought on repeat. And because we've tried to suppress it in the past, it is probably going to want to be very, very repetitive. And your job is to do nothing at all. If you do, and I'll say this again, if you do catch yourself doing mental compulsion's, it's okay to stop doing that. That's not thought suppression. As long as you're... You don't want to over-correct. So if you catch yourself doing mental compulsions, don't over-correct by also trying to block the thought.

    That's where we get into trouble. Instead, you just do a small correction back to what am I doing? What am I engaging in right now? What do I value? Because we do not value compulsion's. Compulsion's feed you back into a cycle where you will have more obsessions, which will feed you back into having more compulsion's. It's a cycle. We call it the Obsessive Compulsive Cycle. So we really want to sort of be skilled in our ability to identify the difference. If you can't identify the difference it's going to be really hard to know which is which, and how to respond in those moments. And a lot of this is when we're super anxious, it's really hard to think logically. It's really hard to think... Is this true or is it not? Or so forth. It's not even helpful in that moment.

    Whereas, it may be like three days later. You're like, "Oh my goodness, what was I thinking? That was a bit strange. I wonder why I got so caught up in that." And that's because when we're anxious, our brain has a difficult time coming up with problem solving that is effective. So the more you can be able to identify it, and I encourage my clients throughout the day is catch yourself doing mental compulsion. Don't beat yourself up, but practice this idea of going, "This is me doing a mental compulsion. This is me having an intrusive thought. This is me having an intrusive thought and wanting to do mental compulsion." And being able to label them so that in the moment when you really are at a nine or a 10 out of 10 of anxiety, or uncertainty, or discomfort, you're able to be more skilled in your response.

    Super, super, super important stuff here, guys. But we don't want to shame here. Again, this is really, really hard work. I think about when you're originally first learning anything, everything is really confusing and everything looks kind of the same. I always think of like The Devil Wears Prada, this is a crazy example, but the actress is laughing at these people because they're looking at a belt that looks almost the same, but it's very different in their eyes. And the one main character is like, "They're the same belt." And they look at her like she's crazy. And this is the same, right? When you first start doing it, these are going to look very similar and it's going to be difficult to differentiate the difference. But once you get better at being around this and labeling it and catching it, you will be able to see the differences in these two things, even if it's very, very nuanced or they look very, very similar.

    Okay, that's all I'm going to say for now. The tools are the same. If you really want to go back and practice and learn these mindfulness skills you can practice, go back and listen to some of the previous podcast episodes. I actually encourage you to go back and listen to some of the earlier episodes, because in those episodes, I totally, I was laying out this awesome content on how to be mindful. Some of my best podcasts are the very first few ones, which is like back-to-back major skills, major tools. It was laying the foundation for how to be mindful with obsessive thoughts. So go back and listen to those or sign up for the free training coming up or, and you can also sign up for ERP School, which is coming back very, very soon.

    We also have Mindfulness School for OCD, which is a course that really deep dives into practicing mindfulness related to obsessions and compulsions. So that's there for you as well. Okay. A lot. Sorry, I'm talking so fast. It's something I'm so passionate about and is something that I really wanted to make sure I covered and get very clear on. I've had a couple of you reach out and really be stressed about figuring out the difference. I'm hoping that's super helpful.

    One last thing before we go, please do leave a review. I know I keep begging you at the end of every episode, but it really would mean the world to me. If you get anything from the podcast and you want to give back in any way, I would love a review from you. Your honest review, you don't have to fabricate anything. I really love them. I read every single one. And once we get to 1,000 reviews, we will give away a free pair of Beats headphones so that you can hear me crystal clear in your ears. And you of course can pick the color of your choice with those. So all my love to you.

    Please do go and leave a review. I hope today's episode [crosstalk 00:17:05] was helpful. And get excited [crosstalk 00:17:05]. All right, have a good one, guys. All my love to you. It is a beautiful day to do the most beautifully difficult hard things.

    Please note that this podcast or any of the resources from the CBTschool.com should not replace professional mental healthcare. If you feel you would benefit, please reach out to a provider in your area. Have a wonderful day. And thank you for supporting CBTschool.com.

    289. Continuous Glucose Monitors for Mental Health with Dr. Kristen Allott

    289. Continuous Glucose Monitors for Mental Health with Dr. Kristen Allott

    Dr. Kristen Allott, ND, is a naturopathic physician who joins us to discuss their book Fuel Your Brain, Not Your Anxiety. We talk about how monitoring glucose levels can help control anxiety, curb fatigue, and cut down on sugar cravings. Listen along as we discover how protein and sugar affect your emotions and energy.

    # 116 How Expectations Can Trigger Your Anxiety