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    • Connecting with neighbors for community resilience and supportBuilding strong community connections can bring social support and preparedness in uncertain times. Engage with neighbors and work together to create a more resilient community.

      Building strong community connections can bring both social support and preparedness in uncertain times. Neighbor to Neighbor, a California volunteer network, emphasizes the importance of connecting with neighbors and working together to create a more resilient community. Meanwhile, financial empowerment and mindset work, as discussed by State Farm and DJ Dramos, can lead to greater freedom and success. Additionally, research suggests that beliefs in demons, despite religious affiliations, may negatively impact mental health. These topics, along with the scientific and psychological aspects of demons, have been explored in various episodes of Stuff to Blow Your Mind. Whether it's through community engagement, financial growth, or understanding the complexities of the supernatural, these ideas can contribute to a more well-rounded and empowered perspective on life.

    • Exploring the Fascination with Demons in Mythologies and FolkloreSpeakers discussed their experiences with demons in various mythologies and shared about a demon named Zagan from The Lesser Key of Solomon, who commands 33 legions and has unique abilities.

      The discussion revolved around the fascination with demons and their presence in various mythologies and folklore. The speakers shared their personal experiences and the demons they have explored in their writing projects. They mentioned several demons from different cultures, some of which have detailed entries on their website. The speaker then introduced a demon named Zagan from The Lesser Key of Solomon, which is a grimoire believed to contain knowledge passed on by King Solomon. Zagan is a king and president among the 72 demons in the Ars Goetia, and he commands 33 legions. He has the power to make men witty, turn wine into water and water into wine, and turn blood into wine. The speakers also suggested that these demons could make for interesting "demon trading cards" due to their unique abilities and illustrations.

    • A Powerful Demon with Unique AbilitiesZagan, a demon from the Lesser Key of Solomon, was valued by wizards for his ability to turn blood into wine and metals into coins.

      The demon Zagan, as described in the Lesser Key of Solomon, is a powerful entity with unique abilities, including turning blood into wine and transforming metals into coins. Despite his potential for harm, such as turning blood into wine which could be fatal, he was seen as a valuable ally for wizards due to his ability to create coins from metals. This relationship between the wizard and Zagan was akin to a project manager and a subcontractor, where the wizard would summon Zagan to turn raw materials into coins, which they could then use for their own purposes. The Lesser Key of Solomon, which details various demons and their abilities, can be seen as a sort of "official handbook to the Marvel Universe" for wizards. While Zagan is an example of a demon under control, there are other demons that are less manageable. The text also mentions the oni, a Japanese demon, as a potential subject for further exploration.

    • Japanese Mythology: Oni and GakiJapanese mythology features diverse supernatural entities like Oni and Gaki, with Oni being earthly demons countered by religious practices and Gaki embodying fear of death, influencing media and culture.

      Japanese mythology is rich with various supernatural entities, two of which are the Oni and the Gaki. The Oni, also known as terrestrial oni, are shape-shifting demons that bring misfortune, spread diseases, and can be driven away through religious practices or conversion to Buddhism. On the other hand, the Gaki are demons from hell that embody the fear of death and drag dying souls down to the underworld. Both of these entities have influenced Japanese folklore and have been depicted in various forms of media, including Dungeons and Dragons and Japanese horror films. The Oni, in particular, represents an earthly demon that spreads misfortune and can be countered through religious practices, which is a significant aspect of the study we'll be discussing today. Additionally, there are other demons or evil spirits, such as the Kappa, that exist in Japanese folklore and can be defeated through specific actions. Overall, these entities showcase the depth and diversity of Japanese mythology and its influence on various aspects of culture.

    • Belief in demons linked to lower mental healthBelief in demons can negatively impact mental health among young adults, making it a significant negative predictor of mental health.

      Belief in demons, which is held by a surprising number of people in the United States according to statistics, can negatively impact mental health. The study "Demonic Influence: The Negative Mental Health Effects of Belief in Demons" by Fan Ho Nai Ni and Daniel VA Olsen from Purdue University's Department of Sociology, indicates that belief in demons is one of the strongest negative predictors of mental health among young adults. The study also clarified that lowered mental health does not necessarily lead to a greater belief in demons, but belief in demons can lead to lowered mental health. The researchers tackled the possibility that it could be the other way around and found evidence that belief in demons can indeed negatively impact mental health. This study has broader implications for mental health in general as it shows how beliefs, even if they are not grounded in reality, can impact our well-being.

    • Personifying threats as creatures or monsters for coping mechanismThroughout history, humans have explained the unexplainable by creating mythological beings as a way to cope with anxiety and fear, providing a sense of control and predictability.

      Throughout history, humans have often explained the unexplainable by personifying threats as creatures or monsters, creating a system to deal with them and finding solace in the predictability of these entities. This is evident in various mythologies, including demonology, which offered cultural explanations for the unexplainable. By turning invisible and unpredictable threats into tangible and defeatable entities, people found a way to cope with anxiety and fear. However, as we will explore further, this belief in the existence of malicious magical creatures can lead to negative beliefs and impact our mental health in unhealthy ways. In essence, the creation of mythological beings served as a way for humans to make sense of the world around them and find a sense of control in the face of uncertainty.

    • Impact of Religious Beliefs on Mental HealthBelief in a loving God and attending church positively affects mental health, while worrying about prayer frequency, belief in a punishing god, and lack of belief in an afterlife negatively impact mental health. Individual beliefs construct unique mental health outcomes.

      Religious beliefs can have both positive and negative impacts on mental health. The belief in a loving God and the importance of religion in one's life have been linked to positive mental associations, including attending church, prayer, and a secure relationship with God. However, worrying about the frequency of prayer, belief in a punishing god, and not believing in an afterlife have been linked to negative mental health outcomes. The first study to specifically examine the negative associations of demonic belief found that it can negatively impact mental health using a structural equation modeling system and the National Study of Youth and Religion. Ultimately, each individual constructs their own cultural safety net based on their faith and attention to its details, and the impact on mental health depends on the specific beliefs held.

    • Belief in demons linked to mental health issuesAn evolutionary threat assessment system in the brain can heighten anxiety and lead to mental health issues for those with a more cynical worldview and heightened belief in demons

      The belief in demons can be a predictor of future mental health issues, according to a recent study. This is due to an evolutionary threat assessment system (ETAS) in the human brain, which is always on and can result in anxiety and OCD when no clear threat exists. This system can be thought of as a mental security system, with various sensors that can be influenced by an individual's personal worldview and level of trust in others. The study suggests that those with a more cynical worldview may have more sensitive "mental sensors," leading to heightened anxiety and potential mental health issues. It's important to note that having mental health struggles does not necessarily mean one will develop a belief in demons, but rather that the belief in demons could be a sign of underlying mental health vulnerabilities.

    • Our perception of the world impacts Emotional Threat Assessment SystemsA cynical worldview can lower ETAS thresholds, while an equitable one raises them. Environments can influence which worldview dominates, and being aware of this can promote healthier reactions.

      Our perception of the world and the risks it poses can significantly impact our Emotional Threat Assessment Systems (ETAS). According to the discussion, a cynical worldview can lower the threshold for triggering ETAS, leading to potentially dysfunctional responses. Conversely, an equitable worldview can raise the threshold, promoting healthier reactions. People often juggle these contrasting viewpoints, and our environments can influence which one dominates. For instance, moving from a city to a rural area can challenge our assumptions about strangers and safety. It's essential to remember that everyone experiences different worlds, and our beliefs shape our interactions with them. In some religious contexts, sickness may be attributed to demonic forces, which can keep individuals in a constant state of high alert. Ultimately, being aware of the role our worldview plays in shaping our ETAS can help us respond more effectively to our environments.

    • Impact of Belief in Demons on Mental Health during Young AdulthoodBelief in demons during young adulthood, a common phenomenon, may influence mental health, particularly in relation to depression.

      Belief in supernatural evil, such as demons, may have an impact on mental health, particularly during young adulthood. Researchers Nya and Olsen focused on the National Study of Youth and Religion (NSYR) due to its high-quality panel design, detailed religion questions, and coverage of significant changes in religiosity and mental health during this period. Young adulthood is a time of increased stress and potential religious belief changes. The authors found that belief in demons was most common during adolescence and young adulthood, and it could be considered one of the edible or beneficial religious ideas on a person's "lunch tray" of beliefs. However, it would be ideal for future research to include more extensive data on depression in relation to belief in supernatural evil.

    • Understanding the Challenges of Young Adulthood: Coping Mechanisms and Mental HealthStudies show that young adults aged 18-25 have higher rates of mental illness and that belief in a loving God can provide comfort and security, while belief in evil supernatural beings can increase anxiety and stress.

      The transition to young adulthood is marked by a rapid decline in religiosity and an increase in mental health issues. According to studies, 30% of young adults aged 18 to 25 reported having had mental illness in the last year, compared to 22% for those aged 26 to 49, and 14% for those aged 50 or older. Coping mechanisms, such as religion, can help individuals deal with these challenges during this period. However, the belief in evil supernatural beings can make the world seem unpredictable and insecure, leading to anxiety and stress. In contrast, belief in a loving God can make the world seem predictable and secure, providing a sense of comfort and security. The studies cited suggest that religion can serve as an effective coping strategy during this time for many people. Overall, the research highlights the importance of understanding the unique challenges faced by young adults and the role of coping mechanisms, including religion, in helping them navigate this critical life stage.

    • Belief in demons impacts mental health more than vice versaThe study reveals that belief in demons is a stronger predictor of declining mental health than mental health affecting belief in demons

      The researchers found that belief in demons and mental health are interconnected, with belief in demons being a stronger predictor of declining mental health than mental health having an effect on belief in demons. The study, which used a SEM model and preexisting data, aimed to improve upon previous research by considering mental health items such as depression, sadness, loneliness, misunderstanding, purposelessness, and social invisibility, and took into account demographic measures and positive benefits of religion. The findings suggest that belief in demons has a negative impact on mental health, and this relationship cannot be explained by reverse causal influences. It's worth noting that mental health is a complex construct, and the study has its limitations. Despite the cognitive dissonance that may exist between belief in a Christian God and belief in demons, the study suggests that belief in demons is a significant predictor of mental health.

    • Coexistence of religious beliefs and interpretationsPeople can hold multiple interpretations of religious beliefs and choose which ones positively impact mental health and worldview.

      Religious beliefs, including the belief in demons or supernatural forces, can coexist with other beliefs and interpretations in the human mind. This can lead to cognitive dissonance and questioning of faith. However, evidence suggests that individuals often hold multiple interpretations of the same thing, and it's up to each person to decide what beliefs and interpretations to keep or discard based on their personal experiences and beliefs. The idea is to create an ideal edit of one's religious faith, keeping only the elements that have a positive effect on mental health and worldview. This approach allows for self-care and avoiding unnecessary unhappiness or dysfunction. The struggle between fundamentalism and hypocrisy in religion can be seen as a metaphor for the lunch tray scenario, where individuals selectively choose what beliefs and lessons to keep or discard based on their personal needs and experiences.

    • Religious beliefs and mental healthBeliefs in spiritual warfare, or demonic forces, can impact mental health negatively, particularly in young adults, but more research is needed to fully understand the relationship.

      The details and beliefs within religious texts, such as the Book of Revelation, can significantly impact individuals' perceptions of the world and their mental health. The study found that beliefs in spiritual warfare, or the existence of demonic forces, can coexist with the belief in a loving god. However, these beliefs can also lead to negative mental health outcomes, particularly in young adults. The authors noted limitations in their study, including the need for broader measures of mental health and the lack of data on older adults and international populations. Ultimately, the study highlights the importance of understanding how religious beliefs and practices can shape individuals' experiences and interactions with the world.

    • Beliefs in demons and mental healthBeliefs in demons can influence mental health, raising questions about the role of good and evil entities in religious worldviews and the motivations behind good behavior.

      Beliefs in demons and the supernatural can significantly impact an individual's mental health. This was a topic explored in a podcast discussion, where the hosts shared their personal experiences and invited listeners to share theirs. The hosts questioned why belief in demons is a strong predictor of future mental health changes and asked if it's essential to believe in both good and evil entities to maintain a religious worldview. The conversation also touched on the philosophical question of whether people behave good because of rewards or due to fear of supernatural consequences. The hosts encouraged listeners to engage with the topic further by writing in or connecting on social media. Additionally, they promoted Neighbor to Neighbor, a volunteer network aimed at building stronger communities, and Visible, a wireless company offering affordable, transparent plans.

    • NASCAR Entertainment: Visible, MRN, Xumo Play, and Iheart RadioVisible offers NASCAR data management, MRN provides live NASCAR coverage, Xumo Play offers free streaming with 350+ channels, and Iheart Radio provides music channels without sign-ups.

      Visible and The Motor Racing Network (MRN) offer different forms of entertainment for NASCAR fans. Visible is a data management platform with a NASCAR-themed plan, while MRN provides live coverage of NASCAR Cup, Xfinity, and Craftsman Truck Series Racing. On the other hand, Xumo Play is a free streaming platform where you can find endless entertainment with over 350 live channels, movies, and full TV series. No sign-ups, logins, or accounts are required. Additionally, Iheart Radio offers music channels from various genres, including the nineties and hip hop, without any hassle. So, whether you're into NASCAR or just looking for something to stream, these platforms cater to different preferences.

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    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.

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    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.

    EP 068: Loving The Weak Parts with Georgie Collinson

    EP 068: Loving The Weak Parts with Georgie Collinson

    In this episode, I'll be sharing with you a story of my own personal growth and development in the last week that has helped me to uncover more love for myself, even the weak parts. I'll show you how you can start asking the questions that will get you there too.

    Sign up for the Anxiety Reset Program here: https://anxiety-reset.mykajabi.com/anxietyresetprogram

    Apply to work with me as a private client here: http://bit.ly/anxietyreset

    Watch my FREE Masterclass for women with high-functioning anxiety here: https://anxiety-reset.mykajabi.com/free-masterclass