1 00:00:04,360 --> 00:00:07,760 Speaker 1: Welcome to the Therapy for Black Girls podcast, where we 2 00:00:07,880 --> 00:00:12,119 Speaker 1: discussed all things mental health, personal development, and all the 3 00:00:12,200 --> 00:00:15,120 Speaker 1: small decisions we can make to become the best possible 4 00:00:15,240 --> 00:00:19,520 Speaker 1: versions of ourselves. I'm your host, Dr Joy Harden Bradford, 5 00:00:19,840 --> 00:00:24,680 Speaker 1: a licensed psychologist in Atlanta, Georgia. To get more information 6 00:00:24,960 --> 00:00:28,960 Speaker 1: and resources, visit the website at Therapy for Black Girls 7 00:00:29,000 --> 00:00:31,800 Speaker 1: dot com. And while I hope you love listening to 8 00:00:32,240 --> 00:00:35,159 Speaker 1: and learning from the podcast, it is not meant to 9 00:00:35,200 --> 00:00:38,400 Speaker 1: be a substitute for a relationship with a licensed mental 10 00:00:38,440 --> 00:00:47,960 Speaker 1: health professional. Happy New Year, y'all, and welcome to session 11 00:00:48,040 --> 00:00:51,599 Speaker 1: thirty eight of the Therapy for Black Girls podcast. I 12 00:00:51,640 --> 00:00:55,520 Speaker 1: hope you're enjoying a great beginning of eighteen. I want 13 00:00:55,560 --> 00:00:58,040 Speaker 1: to first start by saying thank you to everyone who 14 00:00:58,120 --> 00:01:00,680 Speaker 1: has tried to visit the website at Arapy for Black 15 00:01:00,720 --> 00:01:04,440 Speaker 1: Girls dot com. Y'all have shown their website so much 16 00:01:04,520 --> 00:01:08,040 Speaker 1: love that it has actually crashed. So my tech team 17 00:01:08,080 --> 00:01:10,720 Speaker 1: is in the process of upgrading everything right now so 18 00:01:10,760 --> 00:01:13,280 Speaker 1: that as many of you as possible can be on 19 00:01:13,360 --> 00:01:16,280 Speaker 1: their browsing looking for a therapist and listening to the 20 00:01:16,360 --> 00:01:20,000 Speaker 1: podcast as possible. I'm hopeful that it will be up 21 00:01:20,040 --> 00:01:23,760 Speaker 1: again later today, but I truly appreciate your patients as 22 00:01:23,760 --> 00:01:28,040 Speaker 1: we undergo a little bit of a makeover for our 23 00:01:28,120 --> 00:01:31,399 Speaker 1: very first episode this year. I'm excited to bring you 24 00:01:31,440 --> 00:01:36,720 Speaker 1: a conversation I had with Registers Psychology Associate Dr Alicia 25 00:01:36,920 --> 00:01:41,479 Speaker 1: Little Hodge. Dr Hodge is an expert in all things anxiety, 26 00:01:41,959 --> 00:01:44,120 Speaker 1: so I knew I wanted to chat with her about 27 00:01:44,120 --> 00:01:48,280 Speaker 1: how we can recognize signs of anxiety, where they come from, 28 00:01:48,280 --> 00:01:51,720 Speaker 1: and what we can do about it. Dr Hodge is 29 00:01:51,760 --> 00:01:56,120 Speaker 1: a registered psychology associate in the state of Virginia and Maryland. 30 00:01:57,000 --> 00:02:01,640 Speaker 1: She received a master's and counseling psychology from a state university, 31 00:02:01,760 --> 00:02:04,680 Speaker 1: as well as a master's and doctor degree in clinical 32 00:02:04,720 --> 00:02:10,280 Speaker 1: psychology from the University of Hartford. Doctor Hodge has extensive 33 00:02:10,320 --> 00:02:15,880 Speaker 1: experience in providing cognitive behavioral therapy across various treatment settings 34 00:02:15,919 --> 00:02:21,440 Speaker 1: with adolescents and adults. She completed her predoctoral internship and 35 00:02:21,560 --> 00:02:26,799 Speaker 1: postdoc residency at St. Elizabeth's Hospital and in Patient psycho 36 00:02:26,800 --> 00:02:30,680 Speaker 1: Hospital in Washington, d C. With a focus on CBT 37 00:02:30,840 --> 00:02:37,799 Speaker 1: for psychosis. She has clinical specialization in exposure therapy, cognitive remediation, 38 00:02:38,360 --> 00:02:44,480 Speaker 1: complex trauma, parent training, and is a certified adoption competent therapist. 39 00:02:45,480 --> 00:02:49,880 Speaker 1: Doctor Hodge also has conducted specific research surrounding the experience 40 00:02:49,919 --> 00:02:54,040 Speaker 1: of trans racial adoptive parents and how to engender self 41 00:02:54,080 --> 00:03:00,560 Speaker 1: confidence and efficacy. She primarily works with individuals addressing issues 42 00:03:00,600 --> 00:03:07,080 Speaker 1: related to anxiety, perfectionism, O, c D, trauma, self esteem, 43 00:03:07,120 --> 00:03:11,800 Speaker 1: and post adoption adjustment. She believes that our thoughts directly 44 00:03:11,840 --> 00:03:16,760 Speaker 1: impact our feelings and behaviors and works collaboratively with individuals 45 00:03:16,800 --> 00:03:21,480 Speaker 1: to identify their strengths, self understanding, and awareness of personal 46 00:03:21,560 --> 00:03:25,519 Speaker 1: thinking styles. She is also an advocate for mental health 47 00:03:25,560 --> 00:03:31,040 Speaker 1: awareness to eliminate stigma and encourage help seeking behaviors. I 48 00:03:31,080 --> 00:03:33,440 Speaker 1: think you will be very impressed by the way Dr 49 00:03:33,480 --> 00:03:36,360 Speaker 1: Hodge breaks down the world of anxiety in a way 50 00:03:36,400 --> 00:03:40,280 Speaker 1: that's very understandable, and I hope you'll enjoy listening as 51 00:03:40,360 --> 00:03:44,040 Speaker 1: much as I enjoy chatting with her. Here's our conversation. 52 00:03:47,440 --> 00:03:50,040 Speaker 1: So thank you so much for joining me today, Alicia. 53 00:03:50,080 --> 00:03:54,280 Speaker 1: I'm very happy to have you with us. I definitely 54 00:03:54,360 --> 00:03:56,880 Speaker 1: wanted an expert to come on and talk with us 55 00:03:56,920 --> 00:03:59,760 Speaker 1: all about anxiety. UM. I think a lot of us 56 00:04:00,000 --> 00:04:03,320 Speaker 1: ably struggle with some anxiety symptoms, may not even know 57 00:04:03,400 --> 00:04:06,360 Speaker 1: what it is, so can you start by telling us 58 00:04:06,520 --> 00:04:10,880 Speaker 1: what anxiety is for sure, and yes, you are correct. 59 00:04:10,960 --> 00:04:14,080 Speaker 1: Anxiety is a very natural experience that all humans have, 60 00:04:14,200 --> 00:04:19,280 Speaker 1: so more than likely if you're alive, you have experienced anxiety. Um. 61 00:04:19,560 --> 00:04:22,200 Speaker 1: And it can be a number of things that make 62 00:04:22,279 --> 00:04:24,640 Speaker 1: us anxious. It could be getting out to talk in 63 00:04:24,680 --> 00:04:27,360 Speaker 1: front of a large group of people. Um. It can 64 00:04:27,400 --> 00:04:30,640 Speaker 1: be maybe introducing yourself to someone new. But in some 65 00:04:30,720 --> 00:04:34,080 Speaker 1: ways anxiety is actually useful because it helps prepare us 66 00:04:34,080 --> 00:04:37,200 Speaker 1: and motivate us to do well. But there are times 67 00:04:37,240 --> 00:04:40,760 Speaker 1: when anxiety takes control of us in a way that 68 00:04:40,880 --> 00:04:44,080 Speaker 1: we have intense fear or distressed and that's when things 69 00:04:44,080 --> 00:04:46,719 Speaker 1: get overwhelming and we actually want to make me back 70 00:04:46,760 --> 00:04:50,320 Speaker 1: away or shy away from that thing. And those are 71 00:04:50,320 --> 00:04:53,280 Speaker 1: the times when we find anxiety does get in the way, 72 00:04:53,320 --> 00:04:57,400 Speaker 1: and it's very common. Actually, about eighteen percent of adults 73 00:04:57,400 --> 00:05:00,560 Speaker 1: in America have anxiety, which was probably shakes out to 74 00:05:00,600 --> 00:05:04,279 Speaker 1: be about forty million adults, So that's a large number 75 00:05:04,279 --> 00:05:06,919 Speaker 1: of people. Um. So it's one of the actually the 76 00:05:07,000 --> 00:05:11,320 Speaker 1: most common mental health concerns and disorders in the United States. Yeah, 77 00:05:11,320 --> 00:05:15,640 Speaker 1: that definitely is a lot of people, for sure. So 78 00:05:15,920 --> 00:05:18,440 Speaker 1: a lot of the times anxiety, I guess in a nutshell, 79 00:05:18,640 --> 00:05:21,760 Speaker 1: the way that I like to describe it to people is, um, 80 00:05:21,800 --> 00:05:24,520 Speaker 1: it's a natural response that we have to a dangerous situation. 81 00:05:24,600 --> 00:05:27,000 Speaker 1: So for example, if you and I were in a 82 00:05:27,120 --> 00:05:29,640 Speaker 1: room and we opened the door and we saw that 83 00:05:29,680 --> 00:05:31,919 Speaker 1: there was a bear, we would both of course be 84 00:05:32,040 --> 00:05:36,000 Speaker 1: immediately afraid. Our muscles would become tense, we were briefly fast, 85 00:05:36,360 --> 00:05:38,039 Speaker 1: and we'd be ready to go and sort of that 86 00:05:38,120 --> 00:05:41,640 Speaker 1: side or flight type of state. But what happens, more 87 00:05:41,680 --> 00:05:44,720 Speaker 1: so in an anxiety disorder is that the panic and 88 00:05:44,800 --> 00:05:48,360 Speaker 1: the distress is there, but there's no bear. So oftentimes 89 00:05:48,360 --> 00:05:50,920 Speaker 1: a person can be feeling anxious and realized, wow, I 90 00:05:50,960 --> 00:05:53,560 Speaker 1: actually don't know what it is that I'm worried about. 91 00:05:53,600 --> 00:05:56,320 Speaker 1: I don't have a reason, but I can't shake the ceiling. 92 00:05:56,960 --> 00:06:00,920 Speaker 1: Because essentially, anxiety sort of caused us to overestimate how 93 00:06:00,960 --> 00:06:04,719 Speaker 1: bad a situation will be and also underestimate our ability 94 00:06:04,760 --> 00:06:08,760 Speaker 1: to handle it. And where does that come from? Um, 95 00:06:08,839 --> 00:06:12,440 Speaker 1: the anxiety the feelings you mean, yeah, like if there 96 00:06:12,560 --> 00:06:15,400 Speaker 1: is no there, like, why do we typically you know, 97 00:06:15,480 --> 00:06:20,560 Speaker 1: sometimes develop that kind of a response. So essentially what 98 00:06:20,680 --> 00:06:24,120 Speaker 1: happens is that our brain UM is operating on a 99 00:06:24,200 --> 00:06:29,200 Speaker 1: fear based reaction, which sometimes there maybe is something fearful, 100 00:06:29,240 --> 00:06:31,640 Speaker 1: and that's usually in the form of a thought. Um 101 00:06:31,680 --> 00:06:34,000 Speaker 1: So we may think about something like, oh, I have 102 00:06:34,080 --> 00:06:36,320 Speaker 1: that test tomorrow, and most of us would be a 103 00:06:36,400 --> 00:06:38,480 Speaker 1: little bit anxious and maybe start to prepare and say, 104 00:06:38,520 --> 00:06:41,880 Speaker 1: wasn't that I need to go study where someone who's 105 00:06:41,960 --> 00:06:44,920 Speaker 1: quite anxious doesn't really move to the problem solving stage. 106 00:06:44,920 --> 00:06:47,919 Speaker 1: They're kind of stuck in that fear based response and 107 00:06:47,960 --> 00:06:52,840 Speaker 1: they're reacting to the concern and they can't move forward 108 00:06:52,880 --> 00:06:55,400 Speaker 1: to the problem solving stage, which if you think of 109 00:06:55,400 --> 00:06:58,279 Speaker 1: our brain, if you look at your head, you're sort 110 00:06:58,279 --> 00:07:01,239 Speaker 1: of responding to fear in the back of it, whereas 111 00:07:01,240 --> 00:07:03,400 Speaker 1: problem solving is more towards the front of our brain. 112 00:07:03,640 --> 00:07:05,480 Speaker 1: So although it's a short distance, you know, if you're 113 00:07:05,520 --> 00:07:07,760 Speaker 1: looking at your own head, is quite far in terms 114 00:07:07,839 --> 00:07:11,320 Speaker 1: of um neurons. So what happens is that when we 115 00:07:11,360 --> 00:07:14,160 Speaker 1: respond respond in a fearful way, we kind of get 116 00:07:14,200 --> 00:07:16,360 Speaker 1: cut off from the problem solving portion of our brain. 117 00:07:17,480 --> 00:07:18,920 Speaker 1: That's a great way to put it. I think that 118 00:07:19,000 --> 00:07:21,000 Speaker 1: I don't know that I've heard it described that way, 119 00:07:21,000 --> 00:07:23,440 Speaker 1: but it's a very like simplistic like you can kind 120 00:07:23,440 --> 00:07:27,800 Speaker 1: of see how it happens that way. Yes. Absolutely, And 121 00:07:27,840 --> 00:07:30,000 Speaker 1: a lot of times I find that that is helpful 122 00:07:30,040 --> 00:07:31,880 Speaker 1: to people to sort of understand that this is a 123 00:07:32,960 --> 00:07:36,280 Speaker 1: something that's happening on multiple levels. It's um not only 124 00:07:36,320 --> 00:07:38,680 Speaker 1: maybe some of your thoughts, but it's their emotions, it's 125 00:07:38,680 --> 00:07:42,680 Speaker 1: the actual physical physiological process in your body. So for 126 00:07:42,720 --> 00:07:44,720 Speaker 1: the most part, when I'm working with individuals, I try 127 00:07:44,760 --> 00:07:46,920 Speaker 1: to intervene on all those levels to kind of give 128 00:07:46,960 --> 00:07:50,360 Speaker 1: them some sort of relief. So you kind of mentioned 129 00:07:50,400 --> 00:07:54,520 Speaker 1: like the fans breathing and increased heart rate, Um, can 130 00:07:54,560 --> 00:07:57,280 Speaker 1: you talk about maybe some of the other symptoms that 131 00:07:57,400 --> 00:08:00,920 Speaker 1: sisters may be experiencing that they may not been recognized 132 00:08:00,960 --> 00:08:06,040 Speaker 1: as anxiety. Absolutely. So often times, you know, you hear 133 00:08:06,080 --> 00:08:08,520 Speaker 1: people sort of throw out the term anxiety, like or 134 00:08:08,560 --> 00:08:11,080 Speaker 1: I'm anxious, And a lot of times we tend to 135 00:08:11,080 --> 00:08:14,240 Speaker 1: think of the more extreme presentations, which is, you know, 136 00:08:14,280 --> 00:08:17,880 Speaker 1: maybe an intense crying or um, you know, being really 137 00:08:17,880 --> 00:08:20,760 Speaker 1: paralyzed with fear. But a lot of times I come 138 00:08:20,800 --> 00:08:23,800 Speaker 1: across people who tell me things like I've been experiencing 139 00:08:23,920 --> 00:08:28,400 Speaker 1: some chronic headaches, Um, I've been feeling pretty dizzy, which 140 00:08:28,440 --> 00:08:31,640 Speaker 1: is usually from like a lack of oxygen from that hyperventilating. 141 00:08:32,400 --> 00:08:36,520 Speaker 1: But interestingly, another area is like gastro intutional problems and 142 00:08:37,160 --> 00:08:41,480 Speaker 1: um so things like stomach aches and cramping. UM. A 143 00:08:41,520 --> 00:08:43,120 Speaker 1: lot of times people will just say, like, you know, 144 00:08:43,160 --> 00:08:45,480 Speaker 1: I don't know you think about it, how the presentation 145 00:08:45,559 --> 00:08:46,920 Speaker 1: And I've been having to get up and go to 146 00:08:46,960 --> 00:08:50,319 Speaker 1: the bathroom a lot. Um so, things like frequently having 147 00:08:50,360 --> 00:08:54,680 Speaker 1: to urinate UM or even having more extreme is the diarrhea. 148 00:08:55,440 --> 00:09:01,600 Speaker 1: But another thing that women in particular UM experience is irritability. 149 00:09:01,720 --> 00:09:05,680 Speaker 1: And that's something that I think is very much overlooked 150 00:09:05,760 --> 00:09:09,240 Speaker 1: as an aspect of anxiety UM because there's a tension 151 00:09:09,240 --> 00:09:11,720 Speaker 1: there that maybe not wanting to be bothered or even 152 00:09:11,720 --> 00:09:14,280 Speaker 1: the smallest thing is said in you all, it could 153 00:09:14,280 --> 00:09:18,800 Speaker 1: be that some anxiety is actually going on. Oh that's 154 00:09:18,840 --> 00:09:20,840 Speaker 1: a good one at leisure. So how would you be 155 00:09:20,960 --> 00:09:24,120 Speaker 1: able to kind of distinguish between you know, kind of 156 00:09:24,160 --> 00:09:27,800 Speaker 1: just being irritable in general and it being an actual 157 00:09:27,920 --> 00:09:32,600 Speaker 1: anxiety kind of symptom. Yes, it's actually pretty tricky, I 158 00:09:32,640 --> 00:09:37,120 Speaker 1: have to admit, and UM at times I will get 159 00:09:37,160 --> 00:09:39,760 Speaker 1: people to start looking at what are you thinking about? 160 00:09:40,520 --> 00:09:43,200 Speaker 1: Because we tend to go through life and get set 161 00:09:43,240 --> 00:09:46,280 Speaker 1: off by very small things, and that's that does happen, 162 00:09:46,480 --> 00:09:49,720 Speaker 1: and it doesn't necessarily mean you have a disorder. However, 163 00:09:49,840 --> 00:09:51,839 Speaker 1: if you can kind of look at what else it's 164 00:09:51,840 --> 00:09:55,520 Speaker 1: going on for me, what is it that I'm worried about? Um? 165 00:09:55,600 --> 00:09:58,439 Speaker 1: And I sort of maybe not present in my own 166 00:09:58,480 --> 00:10:00,839 Speaker 1: life and kind of a really requires you to pull 167 00:10:00,880 --> 00:10:03,280 Speaker 1: apart your thoughts a little bit and see what am 168 00:10:03,280 --> 00:10:06,679 Speaker 1: I herrid about, irritable about. So if there's a situation 169 00:10:06,679 --> 00:10:08,960 Speaker 1: where maybe you find, you know, I've blown up at someone, 170 00:10:09,320 --> 00:10:11,320 Speaker 1: maybe if you can't stop yourself in that moment and 171 00:10:11,360 --> 00:10:14,000 Speaker 1: say what was really the issue there? And that may 172 00:10:14,040 --> 00:10:16,240 Speaker 1: help you walk backwards to see, oh, you know, was 173 00:10:16,280 --> 00:10:18,720 Speaker 1: that person just getting on my nerves? Well? Could I 174 00:10:18,760 --> 00:10:23,839 Speaker 1: potentially be worried about something else? Okay, that's a good 175 00:10:23,840 --> 00:10:26,480 Speaker 1: way to look at it. And what are some of 176 00:10:26,520 --> 00:10:32,520 Speaker 1: the most common anxiety disorders? Yeah, well, some of the 177 00:10:32,520 --> 00:10:36,439 Speaker 1: more common ones are things like generalized anxiety, which the 178 00:10:36,480 --> 00:10:39,760 Speaker 1: way that I like to describe that to individuals is UM, 179 00:10:39,800 --> 00:10:43,400 Speaker 1: You're usually worried about maybe two or more different types 180 00:10:43,400 --> 00:10:45,680 Speaker 1: of things in different areas of your life, whether that's 181 00:10:45,679 --> 00:10:50,400 Speaker 1: the finances, family, friends, UM, performing well at work in 182 00:10:50,440 --> 00:10:53,640 Speaker 1: the sense that most people have who experienced general anxiety 183 00:10:53,760 --> 00:10:56,720 Speaker 1: is you know, what, life is going okay right now, 184 00:10:56,760 --> 00:10:59,640 Speaker 1: but I always seem to feel on edges if I'm 185 00:10:59,640 --> 00:11:03,640 Speaker 1: waiting for that other shoot to drop. And that's usually 186 00:11:03,679 --> 00:11:07,680 Speaker 1: an indicator of, you know, being really preoccupied about the 187 00:11:07,960 --> 00:11:11,120 Speaker 1: progress of life, in the process of life really and 188 00:11:11,160 --> 00:11:13,559 Speaker 1: you're kind of thinking, yeah, I can say out loud 189 00:11:13,640 --> 00:11:16,560 Speaker 1: it definitively that things are okay right now, but I'm 190 00:11:16,600 --> 00:11:21,600 Speaker 1: pretty on edge thinking that tomorrow they won't be UM. 191 00:11:21,640 --> 00:11:26,080 Speaker 1: And another common thing is social anxiety or sociophobia as 192 00:11:26,080 --> 00:11:30,679 Speaker 1: it is called sometimes, which is essentially being very nervous 193 00:11:30,720 --> 00:11:35,560 Speaker 1: and uncomfortable and really kind of overthinking those social interactions, 194 00:11:35,760 --> 00:11:38,360 Speaker 1: kind of asking yourself, why did I say it that way? 195 00:11:38,840 --> 00:11:42,080 Speaker 1: What if I offended someone? Will I offend someone? Will 196 00:11:42,120 --> 00:11:44,920 Speaker 1: they like me? UM? And being very preoccupied to the 197 00:11:44,920 --> 00:11:49,000 Speaker 1: point where you're almost unable to engage in social interactions 198 00:11:49,080 --> 00:11:54,000 Speaker 1: or find yourself avoiding them frequently. And do you think 199 00:11:54,080 --> 00:11:58,079 Speaker 1: that UM, social media or the increase of increased use 200 00:11:58,120 --> 00:12:01,760 Speaker 1: of social media, has impacted social anxiety in any way. 201 00:12:03,559 --> 00:12:09,280 Speaker 1: You know, I do find that sometimes it can exacerbate situations, because, 202 00:12:09,320 --> 00:12:11,959 Speaker 1: as we all know, you can put a tone to 203 00:12:12,040 --> 00:12:15,160 Speaker 1: anything on a text message or status and you can 204 00:12:15,200 --> 00:12:18,200 Speaker 1: sort of make inferences and say that's probably about me, 205 00:12:18,880 --> 00:12:21,600 Speaker 1: or I think that person is mad um And because 206 00:12:21,600 --> 00:12:25,840 Speaker 1: social interactions are so complex when someone is already nervous 207 00:12:25,880 --> 00:12:29,640 Speaker 1: about them, I do believe that interactions on social media 208 00:12:29,720 --> 00:12:32,480 Speaker 1: and online can sort of spin way out of control 209 00:12:32,520 --> 00:12:34,920 Speaker 1: a lot quicker than in person because you don't have 210 00:12:34,960 --> 00:12:38,920 Speaker 1: those facial cues to read, you don't have tone or 211 00:12:38,960 --> 00:12:40,959 Speaker 1: even the ability to sort of just immediately get that 212 00:12:41,000 --> 00:12:43,120 Speaker 1: feedback like what did you what did you mean by that? 213 00:12:43,840 --> 00:12:47,440 Speaker 1: M hmmm. So when people suggest things like not having 214 00:12:47,520 --> 00:12:52,079 Speaker 1: difficult or tough conversations on social media or by text, 215 00:12:52,120 --> 00:12:54,199 Speaker 1: that's kind of what we're getting at right, like that 216 00:12:54,280 --> 00:12:57,960 Speaker 1: you can't interpret so much um through text. That is 217 00:12:58,000 --> 00:13:01,120 Speaker 1: better to have, like the face to face conversation. Asian. Yes, 218 00:13:01,520 --> 00:13:06,160 Speaker 1: I am a strong proponent of encouraging people to speak 219 00:13:06,240 --> 00:13:09,120 Speaker 1: in person as much as possible, or at least by 220 00:13:09,240 --> 00:13:13,240 Speaker 1: phone um A, because I just think it's a nice 221 00:13:13,320 --> 00:13:16,280 Speaker 1: human connection. But I also believe that it gives you 222 00:13:16,320 --> 00:13:19,120 Speaker 1: an opportunity to really evaluate what's going on and not 223 00:13:19,240 --> 00:13:22,920 Speaker 1: put your own bias or you know, emotional state into 224 00:13:23,040 --> 00:13:28,439 Speaker 1: it got you. So you've mentioned, um, you know, some 225 00:13:28,480 --> 00:13:30,720 Speaker 1: symptoms that we may not have been aware of. So 226 00:13:30,800 --> 00:13:33,920 Speaker 1: the irritability, um, you know, kind of some of the 227 00:13:33,920 --> 00:13:37,360 Speaker 1: gastrow intestinal stuff. And I think another thing UM that 228 00:13:37,520 --> 00:13:41,560 Speaker 1: sometimes presents as anxiety is overthinking. And I think a 229 00:13:41,559 --> 00:13:44,320 Speaker 1: lot of us get trapped in that. So can you 230 00:13:44,360 --> 00:13:47,360 Speaker 1: talk about the overthinking piece that sometimes it's a symptom 231 00:13:47,400 --> 00:13:54,240 Speaker 1: of anxiety. Absolutely, So overthinking is really um present and anxiety. 232 00:13:54,360 --> 00:13:58,000 Speaker 1: And the anxious brain is one that is very hyper 233 00:13:58,080 --> 00:14:00,640 Speaker 1: visionant and what I mean by guys always on the lookout, 234 00:14:01,080 --> 00:14:04,400 Speaker 1: and it's looking for danger or is looking for you know, 235 00:14:04,480 --> 00:14:08,000 Speaker 1: what could happen. And oftentimes when someone is anxious, I 236 00:14:08,080 --> 00:14:10,160 Speaker 1: like to call it and what is game? They can 237 00:14:10,200 --> 00:14:13,040 Speaker 1: play what if? Eternally they can say, well, what if 238 00:14:13,080 --> 00:14:15,600 Speaker 1: this happened? And then well what if that happened? What if? 239 00:14:15,600 --> 00:14:18,480 Speaker 1: What if? What if? And it can tend to make 240 00:14:18,520 --> 00:14:20,920 Speaker 1: them cause make your mountain out of a mo hill, really, 241 00:14:21,520 --> 00:14:24,960 Speaker 1: and you may over overthink and obsess about what you said, 242 00:14:25,040 --> 00:14:28,560 Speaker 1: what you shouldn't say about if you're measuring up in 243 00:14:28,640 --> 00:14:30,600 Speaker 1: the world, am I kind of where I'd like to 244 00:14:30,680 --> 00:14:33,080 Speaker 1: be you might play the what if game and kind 245 00:14:33,120 --> 00:14:36,360 Speaker 1: of make scenarios in your mind about things that could 246 00:14:36,440 --> 00:14:40,240 Speaker 1: go wrong or things that could happen to our family members. Um. 247 00:14:40,920 --> 00:14:44,480 Speaker 1: And another area is sort of that fear of what if? 248 00:14:45,240 --> 00:14:48,400 Speaker 1: What if I have a panic attack? What if? Um, 249 00:14:48,920 --> 00:14:52,080 Speaker 1: these things happen and I can't control it? What if? 250 00:14:53,200 --> 00:14:56,360 Speaker 1: Pretty essentially, what is anything you know, that big looming 251 00:14:56,480 --> 00:14:59,480 Speaker 1: question mark over your head that causes you to think 252 00:14:59,560 --> 00:15:02,480 Speaker 1: you're so many scenarios that more than likely actually won't happen. 253 00:15:04,000 --> 00:15:06,160 Speaker 1: So how do you get out of that loop? I 254 00:15:06,160 --> 00:15:08,320 Speaker 1: mean that is you know, like you mentioned, you could 255 00:15:08,360 --> 00:15:11,480 Speaker 1: play what if forever? Right, Um? So how do you 256 00:15:11,600 --> 00:15:13,640 Speaker 1: kind of break through that loop to kind of get 257 00:15:13,680 --> 00:15:18,240 Speaker 1: yourself out of that game? Yeah? So the main thing 258 00:15:18,320 --> 00:15:22,600 Speaker 1: that I encourage people to start having is more self awareness. 259 00:15:23,240 --> 00:15:28,040 Speaker 1: And um, sometimes that sounds a little bit paradoxical to people. 260 00:15:28,040 --> 00:15:29,880 Speaker 1: They're like, well, I am aware, I know my thoughts. 261 00:15:30,000 --> 00:15:31,680 Speaker 1: You know, I worry all day long, and here are 262 00:15:31,680 --> 00:15:34,120 Speaker 1: the things that I'm worried about. And I say that's great. 263 00:15:34,160 --> 00:15:37,080 Speaker 1: That's the start. And I'd like you to take a 264 00:15:37,120 --> 00:15:41,239 Speaker 1: step back and ask yourself, are there any other options, 265 00:15:41,720 --> 00:15:44,880 Speaker 1: because when you sort of play that what if game, um, 266 00:15:45,080 --> 00:15:47,000 Speaker 1: you get really into it and you kind of you 267 00:15:47,080 --> 00:15:49,680 Speaker 1: actually experience those emotions of like, well, what if I 268 00:15:49,720 --> 00:15:51,200 Speaker 1: got you know, what if I got a flat tire? 269 00:15:51,640 --> 00:15:53,920 Speaker 1: And then this would happen and this would happen. But 270 00:15:54,080 --> 00:15:56,680 Speaker 1: I say, is it a possibility that you won't get 271 00:15:56,680 --> 00:15:58,400 Speaker 1: a flat? What if you don't get a flat tire? 272 00:15:58,440 --> 00:16:01,720 Speaker 1: Then what? And then people sort of open up to 273 00:16:01,840 --> 00:16:06,520 Speaker 1: realize and there's so many other options or alternatives. And 274 00:16:06,680 --> 00:16:09,320 Speaker 1: essentially that's the first step I like to encourage and 275 00:16:09,400 --> 00:16:13,200 Speaker 1: saying you're taking the short route. You know, you're jumped 276 00:16:13,200 --> 00:16:15,920 Speaker 1: into the what ifs each time. I want you to 277 00:16:16,040 --> 00:16:20,040 Speaker 1: challenge yourself and after yourself, are there any other possible outcomes? 278 00:16:20,440 --> 00:16:22,960 Speaker 1: Because that actually, in some ways even trains their minds 279 00:16:23,320 --> 00:16:25,640 Speaker 1: not to go to the first scary thought only, but 280 00:16:25,760 --> 00:16:30,920 Speaker 1: to consider what if it's not scary? Yeah, that sounds 281 00:16:31,040 --> 00:16:37,600 Speaker 1: very simple when you talk about it, of course, So yes, 282 00:16:38,800 --> 00:16:40,760 Speaker 1: that's that's a really good point, and I actually do 283 00:16:40,880 --> 00:16:43,160 Speaker 1: get that response. People are like, well, yeah, if it 284 00:16:43,280 --> 00:16:47,200 Speaker 1: was that easy, then I wouldn't be talking to you. Um. 285 00:16:47,240 --> 00:16:50,000 Speaker 1: And I sort of presented in a simple manner simply 286 00:16:50,040 --> 00:16:56,400 Speaker 1: to say that worried tricks your mind into believing that 287 00:16:56,480 --> 00:16:59,440 Speaker 1: you cannot handle these things, or worry sort of has 288 00:17:00,040 --> 00:17:03,240 Speaker 1: this way of catching your mind's attention and the way 289 00:17:03,280 --> 00:17:06,280 Speaker 1: that our minds are creative. If something is not interesting, 290 00:17:06,280 --> 00:17:08,080 Speaker 1: we tune it out. And I'm sure that we all 291 00:17:08,119 --> 00:17:10,320 Speaker 1: have experienced that. You know, you're watching the show, half 292 00:17:10,359 --> 00:17:14,320 Speaker 1: watching it, half paying attention to the conversation. So what 293 00:17:14,480 --> 00:17:17,199 Speaker 1: worry is. It's sort of like this little, you know, 294 00:17:18,160 --> 00:17:20,199 Speaker 1: red flag that says, hey, hey, pay attending to me. 295 00:17:20,280 --> 00:17:22,960 Speaker 1: There's something important about this. But as you start to 296 00:17:23,000 --> 00:17:25,760 Speaker 1: consider alternatives. In the beginning, it is difficult, and I 297 00:17:26,000 --> 00:17:28,120 Speaker 1: sort of describe it like exercise. In the beginning, it's 298 00:17:28,160 --> 00:17:31,720 Speaker 1: clumsy and hard in your sore. But after a while, 299 00:17:31,760 --> 00:17:35,119 Speaker 1: if you continue to practice, your brain actually becomes a 300 00:17:35,119 --> 00:17:39,960 Speaker 1: little bit bored with some of these worries because they realize, oh, 301 00:17:40,160 --> 00:17:41,880 Speaker 1: we can think of some other things, or oh that's 302 00:17:41,880 --> 00:17:44,320 Speaker 1: probably not going to happen, so I'm actually not as 303 00:17:44,400 --> 00:17:49,720 Speaker 1: interested in that anymore. Yeah, so it is very much 304 00:17:49,800 --> 00:17:53,520 Speaker 1: kind of like an exercise for your brain muscles. Yes 305 00:17:53,600 --> 00:17:58,359 Speaker 1: it is. Yeah, Okay, so something I think, um and 306 00:17:58,400 --> 00:18:00,960 Speaker 1: you mentioned already, you know, we kind to throw around 307 00:18:01,080 --> 00:18:03,800 Speaker 1: a lot of these terms just in like everyday language, 308 00:18:03,840 --> 00:18:06,400 Speaker 1: like oh I'm anxious, Oh I'm this, Oh I'm met, um, 309 00:18:06,440 --> 00:18:08,680 Speaker 1: and so a couple of the other ones. I think 310 00:18:08,720 --> 00:18:12,760 Speaker 1: that people throw around um without giving very much thought 311 00:18:12,840 --> 00:18:16,240 Speaker 1: to our terms like O c D and PTSD, like, 312 00:18:16,280 --> 00:18:21,720 Speaker 1: oh I got PTSD. Yeah, it sounds like that's a 313 00:18:21,760 --> 00:18:26,240 Speaker 1: big pip for you. It is. It is a challenge. 314 00:18:26,240 --> 00:18:29,080 Speaker 1: So that is something that really gets me. And the 315 00:18:29,119 --> 00:18:32,440 Speaker 1: reason why is that I'm happy that people are sharing, 316 00:18:32,960 --> 00:18:35,480 Speaker 1: you know, that I'm anxious or that something happened to 317 00:18:35,520 --> 00:18:37,840 Speaker 1: me and I'm upset. But we have I do think 318 00:18:37,880 --> 00:18:40,040 Speaker 1: that we need to be careful of the terminology we 319 00:18:40,200 --> 00:18:43,719 Speaker 1: use because there's a big difference between symptoms or traits 320 00:18:43,760 --> 00:18:47,600 Speaker 1: of a disorder and actually experiencing a disorder. So for 321 00:18:47,640 --> 00:18:51,280 Speaker 1: people that might not understand a disorder, UM, it's sort 322 00:18:51,280 --> 00:18:54,320 Speaker 1: of related to how much your life is actually impaired 323 00:18:54,320 --> 00:18:56,560 Speaker 1: by this or how much does it get in the way. 324 00:18:56,640 --> 00:18:58,280 Speaker 1: So if you're saying I have O c D, the 325 00:18:58,359 --> 00:19:00,800 Speaker 1: D is a disorder, you know, so I have obsessive 326 00:19:00,840 --> 00:19:04,639 Speaker 1: compulsive disorder, whereas you may just be describing like so 327 00:19:04,760 --> 00:19:07,520 Speaker 1: for me personally, I love my kitchen counters to be 328 00:19:07,600 --> 00:19:10,600 Speaker 1: perfectly neat, and I need the flower jar and the 329 00:19:10,680 --> 00:19:13,760 Speaker 1: sugar jar to be in a certain area, and it 330 00:19:13,880 --> 00:19:16,360 Speaker 1: definitely makes me more comfortable and I feel like this 331 00:19:16,440 --> 00:19:20,560 Speaker 1: is nice. However, the disorder at a clinical level is 332 00:19:20,680 --> 00:19:24,160 Speaker 1: much more like, you know what, I'm going to organize 333 00:19:24,200 --> 00:19:25,760 Speaker 1: my flower and sugar jar and I'm going to go 334 00:19:25,800 --> 00:19:27,639 Speaker 1: to work, and then as I'm on my way out, 335 00:19:27,680 --> 00:19:29,600 Speaker 1: I'm like, oh wait, let me just go back and check. 336 00:19:30,200 --> 00:19:32,520 Speaker 1: Is it organized? Right? I get into my car and 337 00:19:32,560 --> 00:19:34,240 Speaker 1: I'm like, you know what, I'm gonna drive. I'm gonna 338 00:19:34,280 --> 00:19:37,280 Speaker 1: drive back home to make sure that flour and sugar 339 00:19:37,359 --> 00:19:40,919 Speaker 1: jar are straight. And that, as you can imagine, is 340 00:19:40,960 --> 00:19:43,440 Speaker 1: going to impair my life. You know, I'm going to 341 00:19:43,520 --> 00:19:45,720 Speaker 1: be late to work, I may get written up. Things 342 00:19:45,720 --> 00:19:48,560 Speaker 1: will be much more difficult than me just saying I'm 343 00:19:48,560 --> 00:19:51,240 Speaker 1: a neat person and I like my flower and sugar 344 00:19:51,320 --> 00:19:54,639 Speaker 1: jar to be neat. Um. So that's sort of an 345 00:19:54,640 --> 00:19:57,639 Speaker 1: example I think between like having those symptoms and trades 346 00:19:57,720 --> 00:20:02,320 Speaker 1: or characteristics versus having an actual just order and what 347 00:20:02,440 --> 00:20:05,440 Speaker 1: about PTSD. So you gave a great example that kind 348 00:20:05,440 --> 00:20:07,359 Speaker 1: of how does to illustrate what o c D looks 349 00:20:07,400 --> 00:20:12,159 Speaker 1: like but what about UM like PTSD correct, So PTSD 350 00:20:12,560 --> 00:20:15,879 Speaker 1: UM is a pretty significant disorder that UM I also 351 00:20:15,960 --> 00:20:19,600 Speaker 1: as well, don't take lightly UM. So of course it's 352 00:20:19,680 --> 00:20:24,200 Speaker 1: people are usually referencing a traumatic events. So maybe you know, like, oh, yeah, 353 00:20:24,200 --> 00:20:26,000 Speaker 1: I waited a long time at that store, I got 354 00:20:26,040 --> 00:20:30,600 Speaker 1: PTSD UM, so I would say, no, I don't agree, 355 00:20:31,680 --> 00:20:33,600 Speaker 1: but I would say it's you know, it took more 356 00:20:34,040 --> 00:20:36,320 Speaker 1: accurate to say, you know, I was a little traumatized, 357 00:20:36,600 --> 00:20:39,359 Speaker 1: because we've all experienced some form of trauma in our lives, 358 00:20:39,359 --> 00:20:41,320 Speaker 1: and it is it isn't up to other people to 359 00:20:41,359 --> 00:20:43,720 Speaker 1: say whether or not we thought it was traumatic, but 360 00:20:43,840 --> 00:20:47,720 Speaker 1: serious events like you know, the typical thing it's military 361 00:20:47,760 --> 00:20:50,560 Speaker 1: combat or assault, or its surfivent and natural disaster can 362 00:20:50,600 --> 00:20:54,440 Speaker 1: have really long standing effects on our lives. And UM 363 00:20:54,440 --> 00:20:58,520 Speaker 1: PTSD is related to our biological response. So if we're 364 00:20:58,520 --> 00:21:00,399 Speaker 1: in an event in which we fear maybe that our 365 00:21:00,440 --> 00:21:03,800 Speaker 1: life is in danger or someone else's life is in danger, 366 00:21:04,600 --> 00:21:07,920 Speaker 1: it can cause us to really enter into a crisis 367 00:21:08,080 --> 00:21:12,720 Speaker 1: and we'll re experience that later through things like intrusive memories, 368 00:21:12,920 --> 00:21:17,320 Speaker 1: which UM more commonly called flashbacks. UM. Avoiding a place 369 00:21:17,720 --> 00:21:21,280 Speaker 1: or a person or objects and reminders of that trauma. UM, 370 00:21:21,280 --> 00:21:25,520 Speaker 1: feeling numb, guilty out of your body, or just being 371 00:21:25,880 --> 00:21:29,320 Speaker 1: very easily startled and kind of that hyper visionlance. I mentored, 372 00:21:29,359 --> 00:21:32,879 Speaker 1: like always always on the lookout for what might happen, 373 00:21:33,880 --> 00:21:38,520 Speaker 1: and that's much more severe and difficult than me just 374 00:21:38,560 --> 00:21:40,120 Speaker 1: saying well, I don't want to go to that Walmart 375 00:21:40,160 --> 00:21:44,399 Speaker 1: because they have long lines. M hmm. So Alicia, what 376 00:21:44,480 --> 00:21:47,240 Speaker 1: would you say? Um, you know, and I've talked about 377 00:21:47,240 --> 00:21:49,800 Speaker 1: this on quite a few episodes, just kind of the 378 00:21:49,920 --> 00:21:53,679 Speaker 1: impact that everything that's going on in the world I 379 00:21:53,720 --> 00:21:56,800 Speaker 1: believe has, like you know, like there, I feel like 380 00:21:56,880 --> 00:22:01,280 Speaker 1: the black community has has almost like a shared PTSD 381 00:22:01,440 --> 00:22:05,479 Speaker 1: response to just kind of that's happening. Yeah, you know, 382 00:22:05,560 --> 00:22:10,480 Speaker 1: like with people being killed by police and um, the 383 00:22:10,560 --> 00:22:14,280 Speaker 1: political climate and so what would you say about that? 384 00:22:14,320 --> 00:22:16,959 Speaker 1: I mean, that isn't necessarily like a trauma that you 385 00:22:17,080 --> 00:22:21,159 Speaker 1: may have personally experienced, because but because we see so 386 00:22:21,240 --> 00:22:23,880 Speaker 1: much on the news and on social media, it does 387 00:22:23,960 --> 00:22:26,240 Speaker 1: kind of feel like that. Can you talk more about 388 00:22:28,280 --> 00:22:31,520 Speaker 1: I agree with you, I definitely. Um, even myself have 389 00:22:31,760 --> 00:22:35,200 Speaker 1: had to kind of step back from watching those videos 390 00:22:35,280 --> 00:22:38,119 Speaker 1: and watching those things because I do believe that I 391 00:22:38,280 --> 00:22:42,280 Speaker 1: was at least at minimum having like traumatic stress responses, 392 00:22:42,359 --> 00:22:45,280 Speaker 1: like I would be really upset. You know, I'm up 393 00:22:45,320 --> 00:22:47,600 Speaker 1: at night, I'm thinking about these things. I'm kind of 394 00:22:47,600 --> 00:22:50,959 Speaker 1: seeing it after I've already viewed it. So in some 395 00:22:51,000 --> 00:22:55,960 Speaker 1: ways you are correct. PTFDU amongst the black community is 396 00:22:56,000 --> 00:23:00,680 Speaker 1: actually we're actually more susceptible to PTFC, or we experience 397 00:23:00,760 --> 00:23:02,639 Speaker 1: it more in our diagnosed with it more because of 398 00:23:02,720 --> 00:23:06,360 Speaker 1: things like our exposure to violence, our exposure to homelessness. 399 00:23:06,840 --> 00:23:11,240 Speaker 1: Um um. So you are definitely hitting something on the head. 400 00:23:11,680 --> 00:23:15,119 Speaker 1: So I don't want to minimize that experience. And I 401 00:23:15,160 --> 00:23:17,920 Speaker 1: do think that we as African Americans do need to 402 00:23:17,960 --> 00:23:21,000 Speaker 1: practice self care around those things because they speak to 403 00:23:21,520 --> 00:23:23,560 Speaker 1: a part of us that we can't change. So if 404 00:23:23,600 --> 00:23:25,800 Speaker 1: I'm watching a video where someone with an assault just 405 00:23:25,880 --> 00:23:28,560 Speaker 1: simply because of who they are, and I am like 406 00:23:28,760 --> 00:23:32,639 Speaker 1: that person, it definitely can inspire in me a fear 407 00:23:33,760 --> 00:23:39,520 Speaker 1: and a reaction. Mm hmm. And are there like strategies 408 00:23:39,560 --> 00:23:42,199 Speaker 1: that you have maybe used with clients or you know 409 00:23:42,280 --> 00:23:44,960 Speaker 1: that you could talk about that might help to kind 410 00:23:44,960 --> 00:23:49,280 Speaker 1: of manage some of that. Yeah, So what I would 411 00:23:49,280 --> 00:23:51,639 Speaker 1: say is the first thing, you know, that I've actually 412 00:23:51,720 --> 00:23:55,040 Speaker 1: even personally done, is sort of limits my exposure to 413 00:23:55,080 --> 00:24:01,000 Speaker 1: those things and limit my UM viewing and also sort 414 00:24:01,040 --> 00:24:06,360 Speaker 1: of reminding myself that we're in a society of sensational 415 00:24:06,440 --> 00:24:09,439 Speaker 1: things and that unfortunately, at times that's all that I 416 00:24:09,480 --> 00:24:11,400 Speaker 1: get to see. So I do try to look at 417 00:24:11,760 --> 00:24:16,439 Speaker 1: UM things that are kind of mindless or meaningless. UM. 418 00:24:16,480 --> 00:24:19,040 Speaker 1: I also encourage people to talk with one another because 419 00:24:19,040 --> 00:24:23,679 Speaker 1: a portion of PTSD is that narrative and that story 420 00:24:24,200 --> 00:24:26,760 Speaker 1: and that avoidance. So sometimes we kind of enter into 421 00:24:26,800 --> 00:24:28,879 Speaker 1: the zone of mental avoidance and we don't want to 422 00:24:28,880 --> 00:24:30,879 Speaker 1: go back to so stressful things. We don't want to 423 00:24:30,880 --> 00:24:34,359 Speaker 1: talk about them, and that can actually exacerbate our symptoms. 424 00:24:34,760 --> 00:24:37,280 Speaker 1: So feeling comfortable and safe, you know, hopefully you have 425 00:24:37,320 --> 00:24:38,800 Speaker 1: someone's safe that you can talk to and kind of 426 00:24:38,840 --> 00:24:41,480 Speaker 1: share with your friends and share your feelings and kind 427 00:24:41,480 --> 00:24:44,640 Speaker 1: of here that if they're feeling anything similar. But given 428 00:24:44,680 --> 00:24:46,960 Speaker 1: yourself that rest in that break and realize that you 429 00:24:47,000 --> 00:24:49,399 Speaker 1: don't need to click every rink if the if the 430 00:24:49,400 --> 00:24:52,679 Speaker 1: title says, you know, man beat up or attacked by dog, like, 431 00:24:53,320 --> 00:24:59,600 Speaker 1: it's okay to just keep scrolling M So I think 432 00:24:59,640 --> 00:25:02,320 Speaker 1: another thing that has come up, UM, you know, and 433 00:25:02,359 --> 00:25:05,879 Speaker 1: probably I mean this has been on the increase, like 434 00:25:05,960 --> 00:25:09,320 Speaker 1: all of the different like random shootings that we experience 435 00:25:09,440 --> 00:25:12,320 Speaker 1: in the country. Um, you know. So I feel like 436 00:25:12,359 --> 00:25:14,479 Speaker 1: it's in the in the same vein as what we 437 00:25:14,480 --> 00:25:17,680 Speaker 1: were just talking about. UM, but it does, I think 438 00:25:17,760 --> 00:25:20,520 Speaker 1: strike a different type of fear in terms of like 439 00:25:20,680 --> 00:25:23,680 Speaker 1: you just don't know what public event you might be at, 440 00:25:24,440 --> 00:25:27,360 Speaker 1: or you know where you might be in a shopping mall, 441 00:25:27,480 --> 00:25:30,320 Speaker 1: like just really anywhere. Um, you know. So, I think 442 00:25:30,359 --> 00:25:33,359 Speaker 1: that that is a very real fear, right, Like you 443 00:25:33,800 --> 00:25:36,680 Speaker 1: kind of started this episode talking about like if we 444 00:25:36,720 --> 00:25:38,879 Speaker 1: open the door and there's a bear, you know, or 445 00:25:38,920 --> 00:25:41,199 Speaker 1: if there's no bear. This kind of feels like you 446 00:25:41,240 --> 00:25:46,119 Speaker 1: don't know whether there will be a bear. Yeah, So 447 00:25:46,200 --> 00:25:50,600 Speaker 1: there's just that. Yeah, So that fear of the unknown 448 00:25:50,680 --> 00:25:55,080 Speaker 1: can be really difficult. And you're right, I think that, um, 449 00:25:55,119 --> 00:25:58,160 Speaker 1: it is important these days, unfortunately, to take some more 450 00:25:58,160 --> 00:26:01,359 Speaker 1: safety precautions and kind of be more aware of your surroundings. 451 00:26:01,880 --> 00:26:05,160 Speaker 1: And I think that having worries about that is kind 452 00:26:05,200 --> 00:26:10,120 Speaker 1: of um at a normal level. UM. I would say, however, 453 00:26:10,160 --> 00:26:12,159 Speaker 1: if someone was sort of saying, like there was a 454 00:26:12,200 --> 00:26:15,080 Speaker 1: shooting at the movies and now I am not going 455 00:26:15,160 --> 00:26:18,560 Speaker 1: to any movie theater ever. Again, I would be a 456 00:26:18,600 --> 00:26:22,920 Speaker 1: little concerned about that reaction. Although you are perspecting yourself, 457 00:26:24,080 --> 00:26:27,920 Speaker 1: and I think that self preservation is key. Um, that 458 00:26:28,080 --> 00:26:30,159 Speaker 1: seems a little bit extreme. So sort of looking at 459 00:26:30,200 --> 00:26:32,680 Speaker 1: your own life to see, in my generalizing, this fear 460 00:26:32,720 --> 00:26:38,560 Speaker 1: too beyond what um maybe and I hate to use 461 00:26:38,600 --> 00:26:41,399 Speaker 1: an a word normal honestly, but maybe beyond what my 462 00:26:41,520 --> 00:26:43,919 Speaker 1: usual life looks like. If I'm someone who used to 463 00:26:43,920 --> 00:26:46,639 Speaker 1: go to the movies every week. Okay, yes, maybe you 464 00:26:46,680 --> 00:26:49,479 Speaker 1: will initially after a shooting cutback, but if you were 465 00:26:49,480 --> 00:26:51,560 Speaker 1: advanced to say I'm cutting movies out of my life, 466 00:26:52,160 --> 00:26:54,280 Speaker 1: I would say, you know, I think that you might 467 00:26:54,320 --> 00:26:57,399 Speaker 1: want to reevaluate that perspective, but I would validate the 468 00:26:57,440 --> 00:27:01,959 Speaker 1: fact that there's real danger and fear unfortunately, based on 469 00:27:02,080 --> 00:27:05,840 Speaker 1: you know, these random shootings, right right. Yeah, so you 470 00:27:05,920 --> 00:27:09,000 Speaker 1: have already given us, like quite a few exercising and 471 00:27:09,119 --> 00:27:12,040 Speaker 1: exercises and strategies. But I know people always really like 472 00:27:12,160 --> 00:27:14,720 Speaker 1: stuff to like hold on to. Um. You know, some 473 00:27:14,880 --> 00:27:17,600 Speaker 1: people maybe kind of struggling, you know, Like I think 474 00:27:17,640 --> 00:27:19,480 Speaker 1: one of the ones that it is most common is 475 00:27:19,520 --> 00:27:23,240 Speaker 1: like social anxiety, right, like not going to new situations, 476 00:27:23,400 --> 00:27:25,679 Speaker 1: or if you go to and then you're playing on 477 00:27:25,680 --> 00:27:30,080 Speaker 1: your phone until somebody gets there that you know, yes, 478 00:27:31,440 --> 00:27:34,119 Speaker 1: can you give us some tips and strategies or you know, 479 00:27:34,160 --> 00:27:36,960 Speaker 1: things that you use with your clients to come to 480 00:27:37,040 --> 00:27:41,600 Speaker 1: kind of help manage those like everyday type of anxiety things. Yeah. 481 00:27:41,680 --> 00:27:44,760 Speaker 1: So I usually, UM, try to balance two things. I 482 00:27:44,800 --> 00:27:47,320 Speaker 1: try to balance someone's coping skills, which is, you know, 483 00:27:47,400 --> 00:27:49,359 Speaker 1: one of the things that they're using to manage that 484 00:27:49,440 --> 00:27:52,879 Speaker 1: anxiety and deal with it. And then also there are 485 00:27:52,880 --> 00:27:56,359 Speaker 1: other strategies that give that really can be uncomfortable at times, 486 00:27:56,359 --> 00:27:59,200 Speaker 1: because essentially what I'm working on with people is how 487 00:27:59,280 --> 00:28:02,760 Speaker 1: to face these fears, and my advice is to lean 488 00:28:02,880 --> 00:28:06,960 Speaker 1: into the fear versus pull away. Um. And the way 489 00:28:06,960 --> 00:28:09,360 Speaker 1: I tend to describe that is that when we get 490 00:28:09,400 --> 00:28:12,640 Speaker 1: uncomfortable with people, we avoid, so sort of like you said, UM, 491 00:28:12,720 --> 00:28:15,679 Speaker 1: at this event, I don't really know anyone, instead of 492 00:28:15,720 --> 00:28:18,120 Speaker 1: actually speaking to someone, I'm just going to go check 493 00:28:18,200 --> 00:28:23,200 Speaker 1: Instagram until my girl gets here. Um. And at times 494 00:28:23,240 --> 00:28:25,720 Speaker 1: that's just a band aid. You know, in the moment 495 00:28:25,760 --> 00:28:27,880 Speaker 1: it worked, but it's only a band aid. It didn't 496 00:28:27,880 --> 00:28:31,040 Speaker 1: give you the opportunity to actually tolerate the feeling to 497 00:28:31,160 --> 00:28:33,480 Speaker 1: actually see what it was like to actually meet a 498 00:28:33,480 --> 00:28:36,840 Speaker 1: new person or introduce yourself, So it doesn't give you 499 00:28:36,880 --> 00:28:40,680 Speaker 1: any evidence that you can actually handle social situations. So 500 00:28:41,200 --> 00:28:43,480 Speaker 1: on one end, when I'm talking about coping, I like 501 00:28:43,520 --> 00:28:46,800 Speaker 1: to encourage people to do things like deep breathing, um, 502 00:28:46,880 --> 00:28:49,160 Speaker 1: which is like the go to and therapy and sounds 503 00:28:49,240 --> 00:28:53,880 Speaker 1: very cheesy, but I am aware um, that deep breathing 504 00:28:54,040 --> 00:28:57,360 Speaker 1: really helps to reset us in our bodies. So oftentimes 505 00:28:57,360 --> 00:29:00,480 Speaker 1: when we are anxious, we're sending messages from between our 506 00:29:00,520 --> 00:29:03,920 Speaker 1: body and our brain that says I'm uptight, something's wrong, Um, 507 00:29:04,040 --> 00:29:06,959 Speaker 1: I don't feel great. When we start to breathe, we 508 00:29:07,040 --> 00:29:09,680 Speaker 1: actually relax and the message goes to your brain to 509 00:29:09,760 --> 00:29:13,120 Speaker 1: say we're all good down here, and you tend to 510 00:29:13,160 --> 00:29:16,840 Speaker 1: get much more calm um. I suggest things like music, 511 00:29:17,040 --> 00:29:19,920 Speaker 1: and that is according to someone's taste. Are there any 512 00:29:20,000 --> 00:29:22,560 Speaker 1: songs that sort of just make you feel thank you 513 00:29:22,640 --> 00:29:27,160 Speaker 1: a little more calm um? Yoga again, which I feel 514 00:29:27,200 --> 00:29:31,440 Speaker 1: like is in the generic therapist suggestion, but um less 515 00:29:31,440 --> 00:29:33,840 Speaker 1: of yoga in terms of like the actual posing and 516 00:29:33,880 --> 00:29:37,760 Speaker 1: practice that encourage yoga for relaxation being more in tune 517 00:29:37,800 --> 00:29:40,520 Speaker 1: with your body, realizing when your shoulders are tense, if 518 00:29:40,560 --> 00:29:44,960 Speaker 1: you're how's just some mix, feel how's your breathing? Um. 519 00:29:45,080 --> 00:29:47,320 Speaker 1: Those are some of the coping skills that would recommend, 520 00:29:47,520 --> 00:29:50,160 Speaker 1: but for instances. In terms of techniques, a lot of 521 00:29:50,200 --> 00:29:52,480 Speaker 1: it is literally jumping out there and kind of putting 522 00:29:52,520 --> 00:29:55,760 Speaker 1: your toe in or jumping feet first to say, you 523 00:29:55,800 --> 00:29:58,600 Speaker 1: know what, I'm pretty nervous. What is the worst thing 524 00:29:58,640 --> 00:30:02,000 Speaker 1: that could happen? You evaluate what that is. So, for example, 525 00:30:02,080 --> 00:30:05,040 Speaker 1: we talked about being at a party. So I say 526 00:30:05,120 --> 00:30:07,880 Speaker 1: to myself, Okay, I'm really nervous. My friend's not here yet. 527 00:30:07,960 --> 00:30:09,800 Speaker 1: The worst thing that could happen is that I introduced 528 00:30:09,880 --> 00:30:13,200 Speaker 1: myself to someone and embarrass myself. And that's that's not 529 00:30:13,240 --> 00:30:16,080 Speaker 1: the greatest feeling, I'm sure. But then you ask yourself, 530 00:30:16,120 --> 00:30:17,960 Speaker 1: what else could happen. I could make a new friend, 531 00:30:18,040 --> 00:30:21,040 Speaker 1: I could actually meet someone that is in my field 532 00:30:21,640 --> 00:30:24,440 Speaker 1: and make a connection. I could find you know, there's 533 00:30:24,480 --> 00:30:27,120 Speaker 1: so many other great things that could happen. So I'm 534 00:30:27,120 --> 00:30:30,360 Speaker 1: really telling people to challenge your thoughts, um after yourself 535 00:30:30,440 --> 00:30:32,840 Speaker 1: this is the only outcome, and then kind of really 536 00:30:32,840 --> 00:30:35,040 Speaker 1: push yourself to say, you know what, I can't meet 537 00:30:35,040 --> 00:30:36,560 Speaker 1: a new person. I'm just gonna go up there and 538 00:30:36,640 --> 00:30:40,080 Speaker 1: say hi. So, what does this look like with you 539 00:30:40,280 --> 00:30:43,080 Speaker 1: in practice? Alicia? So are you? I know, for a 540 00:30:43,080 --> 00:30:45,960 Speaker 1: lot of people who like specialize in anxiety like you do, 541 00:30:46,360 --> 00:30:48,800 Speaker 1: it may involve like a lot of out of office 542 00:30:48,880 --> 00:30:51,120 Speaker 1: kinds of things. Right, So might you go with them 543 00:30:51,120 --> 00:30:54,240 Speaker 1: to a social place or you know, like a public place. 544 00:30:57,280 --> 00:31:01,400 Speaker 1: I have done this actually quite often. Um, if someone 545 00:31:01,480 --> 00:31:03,760 Speaker 1: has experienced in social anxiety, we will do things like 546 00:31:03,800 --> 00:31:05,800 Speaker 1: you know what, Okay, well today we're going to walk 547 00:31:05,840 --> 00:31:08,600 Speaker 1: down to the end of the street and I would 548 00:31:08,600 --> 00:31:11,479 Speaker 1: like to say hi to five people. So, just starting 549 00:31:11,480 --> 00:31:14,160 Speaker 1: off a little bit small, with just an acknowledgement who 550 00:31:14,240 --> 00:31:16,320 Speaker 1: we do, sort of go to the range of something 551 00:31:16,360 --> 00:31:19,760 Speaker 1: called overcorrection, which is, let's sort of do some of 552 00:31:19,800 --> 00:31:23,960 Speaker 1: these worst case scenarios and see is it that bad? 553 00:31:24,360 --> 00:31:27,600 Speaker 1: So if you're really embarrassed just to say hi after time, 554 00:31:27,680 --> 00:31:29,320 Speaker 1: you know, with some coping skills in place and you 555 00:31:29,360 --> 00:31:31,760 Speaker 1: feel safe with me, I would say, let's walk down 556 00:31:31,760 --> 00:31:34,360 Speaker 1: the street and do some really weird things. Let's walk backwards, 557 00:31:34,440 --> 00:31:38,040 Speaker 1: let's skip, let's uh, you know, ask people what time 558 00:31:38,040 --> 00:31:41,320 Speaker 1: it is while we're holding our phone. Because obviously we 559 00:31:41,400 --> 00:31:43,880 Speaker 1: know what time it is, but we're just doing something embarrassing. 560 00:31:44,560 --> 00:31:48,760 Speaker 1: Um or even you know, I've had someone pick up 561 00:31:48,960 --> 00:31:51,320 Speaker 1: a pair of depends, the adult diapers and go to 562 00:31:51,360 --> 00:31:55,480 Speaker 1: the front and ask what they were for, because we 563 00:31:55,600 --> 00:31:59,040 Speaker 1: know that these type of things will invoke anxiety. But 564 00:31:59,200 --> 00:32:02,880 Speaker 1: essentially the purpose of treatment is to show you that 565 00:32:03,040 --> 00:32:05,959 Speaker 1: you can handle it and perhaps it was not as 566 00:32:06,000 --> 00:32:08,080 Speaker 1: bad as you imagine, And it also gives your body 567 00:32:08,080 --> 00:32:12,479 Speaker 1: an opportunity to experience those anxious feelings and interpret them 568 00:32:12,520 --> 00:32:16,600 Speaker 1: as less dangerous as they were being interpreted before. M M. Okay, 569 00:32:16,640 --> 00:32:18,720 Speaker 1: so you're really I mean a lot of what you're 570 00:32:18,760 --> 00:32:20,920 Speaker 1: talking about. It sounds like it is really kind of 571 00:32:20,920 --> 00:32:23,480 Speaker 1: trying to rewire your brain to like calm down and 572 00:32:23,560 --> 00:32:27,480 Speaker 1: like I'm not in danger. I'm actually okay M. So 573 00:32:27,480 --> 00:32:29,560 Speaker 1: we're just trying to recalibrate your system a little bit 574 00:32:29,600 --> 00:32:33,920 Speaker 1: and change your perspective on how you view these situations. Okay. 575 00:32:34,600 --> 00:32:38,440 Speaker 1: And at what point might you suggest medication for somebody 576 00:32:38,480 --> 00:32:41,840 Speaker 1: who's struggling with anxiety? So maybe you've done some of 577 00:32:41,880 --> 00:32:44,640 Speaker 1: these exercises and you're seeing you know that there may 578 00:32:44,680 --> 00:32:47,160 Speaker 1: be isn't a lot of movement. At what point might 579 00:32:47,240 --> 00:32:53,200 Speaker 1: you suggest somebody consider medication for anxiety. Yes, so, um, 580 00:32:53,240 --> 00:32:55,160 Speaker 1: as you mentioned, you know, I engage in talk therapy, 581 00:32:55,200 --> 00:32:58,040 Speaker 1: but I am not against the use of medication adjunctives 582 00:32:58,040 --> 00:33:00,520 Speaker 1: to therapy. So if an into to will sort of 583 00:33:00,560 --> 00:33:05,640 Speaker 1: explaining that they're having very frequent um panic attacks, which 584 00:33:06,080 --> 00:33:08,200 Speaker 1: might I put in there. That's another thing that I 585 00:33:08,200 --> 00:33:10,280 Speaker 1: find that people say, like, oh, I had a panic attack, 586 00:33:10,680 --> 00:33:13,720 Speaker 1: and more than likely they were just maybe overwhelmed or 587 00:33:13,840 --> 00:33:17,200 Speaker 1: overcome by anxiety. But a panic attack is somewhat different, 588 00:33:17,200 --> 00:33:20,760 Speaker 1: and it has similar symptoms, you know, racing heartbeat and 589 00:33:20,840 --> 00:33:24,680 Speaker 1: ability um to breathe and kind of sometimes people will say, 590 00:33:24,720 --> 00:33:25,800 Speaker 1: you know, I felt as if I was going to 591 00:33:25,840 --> 00:33:29,600 Speaker 1: pass our have heart attacks. The differences is the intensity. 592 00:33:29,720 --> 00:33:33,160 Speaker 1: So panic attacks typically reach their intensity within ten minutes 593 00:33:33,240 --> 00:33:35,760 Speaker 1: or less and then they go down and they usually 594 00:33:35,800 --> 00:33:40,520 Speaker 1: are out of the blue, unexpected. Um. So, if you're 595 00:33:40,520 --> 00:33:43,800 Speaker 1: having that type of experience and it's happening pretty often, 596 00:33:44,280 --> 00:33:46,760 Speaker 1: medication can kind of help get your body to a 597 00:33:46,880 --> 00:33:50,719 Speaker 1: more um calm physical state so that you can actually 598 00:33:50,720 --> 00:33:52,360 Speaker 1: do the work, because, as I mentioned, a lot of 599 00:33:52,440 --> 00:33:54,880 Speaker 1: the work that I do is putting you in somewhat 600 00:33:54,880 --> 00:33:57,239 Speaker 1: of an uncomfortable situation, and we need you to be 601 00:33:57,320 --> 00:34:00,240 Speaker 1: able to have the resources and ability to kind of 602 00:34:00,360 --> 00:34:04,000 Speaker 1: endure that to some degree. UM. So it also see 603 00:34:04,120 --> 00:34:07,280 Speaker 1: fine that you're spending a great portion of your day 604 00:34:07,280 --> 00:34:10,560 Speaker 1: worrying or almost sometimes people describe it it's like a 605 00:34:10,640 --> 00:34:13,080 Speaker 1: hiccup in their brain that they can't get off the 606 00:34:13,120 --> 00:34:18,160 Speaker 1: thoughts and they can't um deviate or distracted themselves. Then 607 00:34:18,200 --> 00:34:24,680 Speaker 1: we might need some medical intervention there. And you have 608 00:34:24,800 --> 00:34:29,560 Speaker 1: already mentioned um, you know like yoga and meditation. UM. 609 00:34:29,600 --> 00:34:33,400 Speaker 1: Do you have like some favorite resources for your clients 610 00:34:33,480 --> 00:34:36,520 Speaker 1: or other people that you love to suggest that helped 611 00:34:36,560 --> 00:34:42,279 Speaker 1: to manage anxiety? I two, So I UM am a 612 00:34:42,400 --> 00:34:47,720 Speaker 1: huge fan of a book called The Worried Trick UM, 613 00:34:47,760 --> 00:34:51,359 Speaker 1: which is by Dr David Carbonel. I believe it's how 614 00:34:51,360 --> 00:34:54,440 Speaker 1: you pronounce his last name. And what he discusses in 615 00:34:54,480 --> 00:34:57,200 Speaker 1: that book is very similar to what you and I 616 00:34:57,239 --> 00:34:59,640 Speaker 1: have talked about, but he shared it in such a 617 00:34:59,760 --> 00:35:03,720 Speaker 1: nice simple format, and he discusses, um, how to manage 618 00:35:03,760 --> 00:35:07,320 Speaker 1: chronic worry. He kind of tells you about your brain, 619 00:35:07,600 --> 00:35:10,520 Speaker 1: about the physiological test process, and he gives you some 620 00:35:10,520 --> 00:35:14,000 Speaker 1: techniques that are really helpful, um to navigate whether you're 621 00:35:14,040 --> 00:35:16,400 Speaker 1: in therapy or not. So I really like to explain 622 00:35:17,080 --> 00:35:21,279 Speaker 1: chronic worry and how to kind of overcome it. UM. 623 00:35:21,400 --> 00:35:24,440 Speaker 1: Let's see what else. I also like YouTube has a 624 00:35:24,520 --> 00:35:28,480 Speaker 1: lot of guided meditation scripts. So for sometimes people who 625 00:35:28,560 --> 00:35:31,239 Speaker 1: have a hard time relaxing UM or they notice they 626 00:35:31,280 --> 00:35:34,040 Speaker 1: get distracted if they don't have anything to listen to 627 00:35:35,080 --> 00:35:37,120 Speaker 1: UM and YouTube you can go in and I think 628 00:35:37,239 --> 00:35:39,840 Speaker 1: if you just type in like meditation or guided meditation 629 00:35:40,000 --> 00:35:43,839 Speaker 1: or even relaxation scripts, there's lots of videos would call 630 00:35:44,040 --> 00:35:48,040 Speaker 1: music and someone with a really pleasant voice that guides 631 00:35:48,120 --> 00:35:51,319 Speaker 1: you just through some relaxation UM and features you how 632 00:35:51,320 --> 00:35:54,600 Speaker 1: to relax your muscles or kind of excuse me to 633 00:35:54,800 --> 00:35:59,040 Speaker 1: envision a happy place, so to speak. UM. And then 634 00:35:59,080 --> 00:36:03,759 Speaker 1: in terms of technology, there are a few apps that 635 00:36:03,840 --> 00:36:06,720 Speaker 1: I like. UM there's one that I actually haven't used, 636 00:36:06,800 --> 00:36:10,799 Speaker 1: so you know us or be aware, but it's called Headspace, 637 00:36:11,239 --> 00:36:13,240 Speaker 1: and that's a paid app that a lot of people 638 00:36:13,719 --> 00:36:16,520 Speaker 1: UM have come to therapy and let me know like 639 00:36:16,560 --> 00:36:18,919 Speaker 1: they've used it in the past. I'm not very clear 640 00:36:18,960 --> 00:36:20,680 Speaker 1: on why they don't currently use it, so that's why 641 00:36:20,680 --> 00:36:23,279 Speaker 1: I said I can't really vouch for it, but UM, 642 00:36:23,320 --> 00:36:26,239 Speaker 1: they mentioned that it can be helpful. But also if 643 00:36:26,239 --> 00:36:29,440 Speaker 1: you like the free ninety nine like I do, you 644 00:36:29,480 --> 00:36:34,640 Speaker 1: can you can look up an app. It's called relax Melodies. Um. 645 00:36:34,680 --> 00:36:37,600 Speaker 1: I think there's also another app called Nature Sounds. And 646 00:36:37,640 --> 00:36:39,480 Speaker 1: the nice thing about this app is it just has 647 00:36:39,600 --> 00:36:42,400 Speaker 1: nice relaxing nature sounds and you can combine them on 648 00:36:42,480 --> 00:36:45,200 Speaker 1: top of each other. So sometimes I'll do like rain 649 00:36:45,480 --> 00:36:49,600 Speaker 1: mixed with the beach or fireplace noise mixed with the wind. 650 00:36:50,239 --> 00:36:51,680 Speaker 1: Um And it had the timer on it, so you 651 00:36:51,680 --> 00:36:53,800 Speaker 1: can even set it at night if nighttime is a 652 00:36:53,840 --> 00:36:56,640 Speaker 1: time where you feel more tense, you can set it 653 00:36:56,680 --> 00:36:59,360 Speaker 1: for about twenty minutes and kind of lay down to 654 00:36:59,440 --> 00:37:01,760 Speaker 1: your deep eating and listen to the sounds and hopefully 655 00:37:01,800 --> 00:37:03,480 Speaker 1: you get to sleep and it will just shut off 656 00:37:03,480 --> 00:37:07,400 Speaker 1: on its own. So that's really convenient, So Alicia, or 657 00:37:07,520 --> 00:37:12,440 Speaker 1: there's some um like directions around meditation, um, you know, 658 00:37:12,520 --> 00:37:14,719 Speaker 1: because I think I've always heard you know, like you 659 00:37:14,760 --> 00:37:16,759 Speaker 1: have to kind of train yourself to kind of get 660 00:37:16,800 --> 00:37:20,319 Speaker 1: into this meditative state, like you can't necessarily, you know, 661 00:37:20,440 --> 00:37:22,200 Speaker 1: you try to put on a YouTube video in the 662 00:37:22,239 --> 00:37:24,520 Speaker 1: middle of a panic attack and think it's going to work. 663 00:37:25,480 --> 00:37:27,640 Speaker 1: A good point, yes, And I'm glad that you said 664 00:37:27,680 --> 00:37:31,239 Speaker 1: that because actually the meditation UM, that guided thing would 665 00:37:31,239 --> 00:37:35,560 Speaker 1: be something that I encourage people to maintain their state 666 00:37:35,560 --> 00:37:38,239 Speaker 1: of relaxation. So it wouldn't be something helpful to use 667 00:37:38,280 --> 00:37:41,120 Speaker 1: in a crisis at all. UM, it would be something 668 00:37:41,160 --> 00:37:42,680 Speaker 1: that you can use. You know. I just try to 669 00:37:42,719 --> 00:37:44,880 Speaker 1: say put this, incorporate this into your practice of how 670 00:37:44,920 --> 00:37:47,960 Speaker 1: you kind of wind down. UM. But if you were 671 00:37:47,960 --> 00:37:52,280 Speaker 1: actually more acute in terms of like, I'm really anxious 672 00:37:52,280 --> 00:37:54,600 Speaker 1: and I need something. One of the things that I 673 00:37:54,680 --> 00:37:56,839 Speaker 1: encourage people to do is something called grounding. So this 674 00:37:56,920 --> 00:37:59,720 Speaker 1: works UM with people who have experienced trauma, but also 675 00:37:59,760 --> 00:38:03,200 Speaker 1: in UM dealing with anxiety, and it can be the 676 00:38:03,239 --> 00:38:05,200 Speaker 1: purpose of it is to try to get yourself into 677 00:38:05,239 --> 00:38:08,960 Speaker 1: the here and now and be focused, so you can 678 00:38:09,239 --> 00:38:11,799 Speaker 1: do I tell people look at your hands and think 679 00:38:11,840 --> 00:38:14,480 Speaker 1: about the five senses, but we're really probably using four 680 00:38:15,160 --> 00:38:16,879 Speaker 1: and that is what do you see in the room 681 00:38:16,960 --> 00:38:21,160 Speaker 1: right now? Can you kind of look around and see anything? Um? 682 00:38:21,200 --> 00:38:23,080 Speaker 1: What are you're hearing right now? Do you hear the 683 00:38:23,120 --> 00:38:26,439 Speaker 1: clock shaking on your wall? Is there the wind going by? 684 00:38:26,600 --> 00:38:29,880 Speaker 1: You know? Is there any noise? What do you smell? 685 00:38:30,600 --> 00:38:32,560 Speaker 1: Which may be nothing, but it still keeps you here 686 00:38:32,600 --> 00:38:35,400 Speaker 1: in the moment, in your body and what do you feel. 687 00:38:35,600 --> 00:38:37,759 Speaker 1: So usually I encourage people just kind of tap the 688 00:38:37,840 --> 00:38:41,480 Speaker 1: chair or rub your fingers together and focus on those 689 00:38:41,480 --> 00:38:44,279 Speaker 1: sensations to keep you in the moment and maybe not 690 00:38:45,080 --> 00:38:47,720 Speaker 1: flying off into a panic attack or kind of getting 691 00:38:47,760 --> 00:38:52,960 Speaker 1: consumed by your thoughts. That sounds great. So can you 692 00:38:53,040 --> 00:38:56,360 Speaker 1: tell us more about your practice, Alicia, and where we 693 00:38:56,400 --> 00:39:01,160 Speaker 1: can find you on the internet for are so right now? 694 00:39:01,640 --> 00:39:05,440 Speaker 1: I am located in Virginia. I have actually two locations, 695 00:39:05,480 --> 00:39:08,759 Speaker 1: two offices, one in False Church, Virginia and one in 696 00:39:08,840 --> 00:39:13,520 Speaker 1: Alexandria the Old Town area. And I'm actually UM located 697 00:39:13,520 --> 00:39:17,160 Speaker 1: at the Center for Cognitive Therapy and Assessments. And if 698 00:39:17,200 --> 00:39:20,440 Speaker 1: you would like to look that up online, the website 699 00:39:20,560 --> 00:39:25,480 Speaker 1: is kt psych p s y dot com and you 700 00:39:25,520 --> 00:39:28,080 Speaker 1: can find me there and schedule an appointment if you 701 00:39:28,080 --> 00:39:31,120 Speaker 1: would like to UM. And also, I just really like 702 00:39:31,160 --> 00:39:33,680 Speaker 1: to use my online platform for social media to really 703 00:39:33,719 --> 00:39:37,399 Speaker 1: promote mental health awareness. Thats something it's very important to me. UM. 704 00:39:37,400 --> 00:39:39,440 Speaker 1: I think that we all can use a little bit 705 00:39:39,520 --> 00:39:42,400 Speaker 1: more education, and my intention is to also reduce the 706 00:39:42,440 --> 00:39:47,200 Speaker 1: stigma UM and the encourage good language around mental health 707 00:39:47,239 --> 00:39:49,920 Speaker 1: and encourage people to have health speaking behaviors, is not 708 00:39:50,719 --> 00:39:53,440 Speaker 1: um something that you can't handle. And if for some 709 00:39:53,480 --> 00:39:55,359 Speaker 1: reason you feel like you really can't handle things, there 710 00:39:55,360 --> 00:39:57,279 Speaker 1: are people out here willing to help you, and that 711 00:39:57,719 --> 00:40:03,600 Speaker 1: My Instagram name is at helps me Hodge, so help 712 00:40:03,760 --> 00:40:05,399 Speaker 1: you know the word help me and my last name 713 00:40:05,520 --> 00:40:09,799 Speaker 1: h O D g Um and lastie. I just recently 714 00:40:09,880 --> 00:40:13,160 Speaker 1: completed a an e book about self care. It's kind 715 00:40:13,160 --> 00:40:15,280 Speaker 1: of encouraging some of the things that I've talked about, 716 00:40:15,320 --> 00:40:19,080 Speaker 1: which is being relaxed and kind of stepping outside of 717 00:40:19,080 --> 00:40:20,839 Speaker 1: your head a little bit um and not to get 718 00:40:20,880 --> 00:40:24,880 Speaker 1: caught in the worry trapped. And I recently have a 719 00:40:24,920 --> 00:40:28,960 Speaker 1: website and the website address is www dot help me 720 00:40:29,040 --> 00:40:31,359 Speaker 1: Hodge dot com, which is similar to my Instagram name. 721 00:40:32,719 --> 00:40:35,839 Speaker 1: Got you And all of this information, of course, will 722 00:40:35,880 --> 00:40:37,840 Speaker 1: be included in the show build, so if you're driving, 723 00:40:37,880 --> 00:40:39,680 Speaker 1: you don't have to worry about trying to remember all 724 00:40:39,719 --> 00:40:43,799 Speaker 1: of this. Yes, they focused on the road. Please all right, 725 00:40:44,080 --> 00:40:48,399 Speaker 1: this is definitely when we want you to stay president. Well, 726 00:40:48,440 --> 00:40:50,680 Speaker 1: thank you so much for joining us today, Alicia. I 727 00:40:50,719 --> 00:40:54,759 Speaker 1: really appreciate it. Thank you. I appreciate you having me, 728 00:40:54,880 --> 00:40:57,560 Speaker 1: and I really hope that this was helpful to anyone, 729 00:40:57,680 --> 00:41:01,279 Speaker 1: and UM encourages people to realize that if any of 730 00:41:01,320 --> 00:41:03,279 Speaker 1: these things are going on for you, that there are 731 00:41:03,360 --> 00:41:05,560 Speaker 1: trusted professionals out here that are more than happy to 732 00:41:05,560 --> 00:41:12,640 Speaker 1: help you. Thank you, didn't I tell you such good information? Right? 733 00:41:13,320 --> 00:41:15,799 Speaker 1: I'm so thankful Dr Haje was able to share her 734 00:41:15,840 --> 00:41:19,200 Speaker 1: expertise here with us. You definitely want to make sure 735 00:41:19,320 --> 00:41:22,200 Speaker 1: to check out the resources she mentioned. You can find 736 00:41:22,200 --> 00:41:24,680 Speaker 1: those in the show notes at Therapy for Black Girls 737 00:41:24,719 --> 00:41:27,879 Speaker 1: dot com slash Session thirty eight. And if you try 738 00:41:27,920 --> 00:41:30,000 Speaker 1: the site and it's still not working, give it a 739 00:41:30,000 --> 00:41:33,799 Speaker 1: few hours and check back again later and definitely let 740 00:41:33,880 --> 00:41:36,680 Speaker 1: us know what you thought about the episode. Did any 741 00:41:36,719 --> 00:41:40,800 Speaker 1: of the information resonate with you? Use the hashtag tb 742 00:41:41,000 --> 00:41:44,560 Speaker 1: G in session and let us know. And if you 743 00:41:44,600 --> 00:41:48,000 Speaker 1: loved it, share it with someone else. Text your friend, 744 00:41:48,200 --> 00:41:51,200 Speaker 1: your cousin, or your auntie and tell them that they 745 00:41:51,239 --> 00:41:54,200 Speaker 1: have to listen to this episode or share it in 746 00:41:54,239 --> 00:41:57,920 Speaker 1: your Insta story. You sharing the word about the podcast 747 00:41:58,040 --> 00:42:00,759 Speaker 1: makes it easier for other people to find this, so 748 00:42:00,880 --> 00:42:03,600 Speaker 1: I really appreciate your help in getting the word out 749 00:42:04,800 --> 00:42:07,680 Speaker 1: and make sure you're following us all across social media 750 00:42:08,080 --> 00:42:10,759 Speaker 1: as we have some really cool new things rolling out 751 00:42:10,760 --> 00:42:13,600 Speaker 1: for the new year. You can find us on Twitter 752 00:42:13,719 --> 00:42:17,560 Speaker 1: at Therapy for the Number four be Girls, and you 753 00:42:17,600 --> 00:42:20,960 Speaker 1: can find us on Facebook and Instagram at Therapy for 754 00:42:21,040 --> 00:42:24,080 Speaker 1: Black Girls. If starting therapy is something you plan to 755 00:42:24,120 --> 00:42:26,880 Speaker 1: do this year, make sure to check out the therapist 756 00:42:26,880 --> 00:42:31,240 Speaker 1: directory at Therapy for Black Girls dot com slash directory. 757 00:42:31,680 --> 00:42:34,239 Speaker 1: And if you're already working with the therapist who you've 758 00:42:34,320 --> 00:42:37,239 Speaker 1: enjoyed working with and you think that other sisters should 759 00:42:37,320 --> 00:42:40,440 Speaker 1: know about them, then share the website with your therapists 760 00:42:40,440 --> 00:42:43,160 Speaker 1: and ask them to consider listening their practice as well. 761 00:42:44,160 --> 00:42:47,640 Speaker 1: I'm very excited about all the great conversations and growth 762 00:42:47,640 --> 00:42:50,400 Speaker 1: we're gonna have this year, and I hope you are too. 763 00:42:51,239 --> 00:42:54,280 Speaker 1: I'm looking forward to continuing this conversation with you all 764 00:42:54,520 --> 00:43:16,680 Speaker 1: real soon. Take it care. I doctor, doctor, doctor doctor, 765 00:43:20,800 --> 00:43:36,880 Speaker 1: I doctor, doctor doctor