Join Dr. Twitchell as she explores the surprising benefits of storytelling in managing anxiety. She delves into how narrating daily experiences helps process emotions, magnify positive experiences, and provide meaning to life’s challenges. This episode underscores the power of storytelling in creating order from chaos, improving well-being, and fostering connections.

00:30 Discovering Storytelling as Anxiety Management
01:06 The High Low Buffalo Routine
03:47 The Power of Storytelling in Daily Life
06:05 The Psychological Benefits of Storytelling
07:19 Transforming Lows into Redemption Stories
09:07 The Role of a Sympathetic Listener
13:28 The Importance of Storytelling for Meaning
14:11 Encouragement to Start Storytelling
16:27 Kindness Narrative: A Kind Russian Airline Agent

For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/tell-your-story-for-anxiety-management-

Music for this episode: J.S. Bach, Goldberg Variations, Transcribed for String Trio (excerpts). Performed by Avery Ensemble live 12/2/2017. Used by permission.
To see original performance go to: https://www.youtube.com/watch?v=TELZsL_5W2c
More information about the Avery Ensemble at https://www.averyensemble.com/

In this episode of Calm Your Caveman, Dr. Twitchell discusses how to cope when life feels overwhelming and the sky seems like it's falling. She shares personal experiences, including a story about a severe ocean threat to their home in Brazil, to emphasize how hyperfocus on an immediate problem can be beneficial. However, she also addresses what to do when the threats are out of our control. This involves an interview with her father, who shares his practical advice on how to manage large-scale issues by focusing on smaller, controllable actions within one's local community. The episode concludes with insights on the importance of small actions for maintaining hope and agency in challenging times.

00:30 Introduction to Overwhelming Problems
02:16 Hyperfocus on Solvable Threats: The Beach House Crisis
07:07 When Threats Are Not Solvable
08:23 Interview with Don Jarvis: Local Activism
17:48 Focusing On Your Sphere of Control: Impact on Anxiety
19:30 Finding Hope in Small Actions
23:10 Kindness Narrative: Help With a Triathlon

For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com

In this episode of 'Calm Your Caveman,' Dr. Twitchell delves into the intersection between religion and anxiety. The discussion highlights both the misuse of religion and the adaptive use of religious technologies, including reductions in loneliness, depression, and anxiety. Dr. Twitchell also shares personal anecdotes, illustrating how religious communities and rituals have provided crucial support during challenging times. The episode concludes by emphasizing the advantages of using religion and other powerful tools wisely to maximize their benefits for mental health.

00:30 Addressing the Misuse of Religion
01:51 Religion as a Psychological Technology
02:51 Impacts of Religion on Physical and Mental Health
05:40 Combating Loneliness Through Religion
07:30 Personal Experiences with Religious Community
12:26 Marriage and Religious Rituals
16:46 Conclusion: Utilizing Religion for Well-being
18:04 Kindness Narrative: A Gracious Professor

For full show notes, including resources mentioned, go to: calmyourcaveman.com

Understand the science behind the impressive effects of cold exposure on body and mind, and get practical tips for incorporating this therapy into daily life for handling stress and enhancing performance. Hear Dr. Twitchell’s journey with cold water therapy for managing anxiety. Learn about her initial resistance, gradual easing into the practice, and the profound physical, emotional, and psychological benefits she observed. Her sons, Sam and Lazarus, share their experiences with cold showers for boosting mood, alertness, and resilience.

[00:00:00] - Introduction to Cold Water Therapy
[00:00:15] - Personal Resistance and Initial Reluctance
[00:01:06] - Discovering the Benefits of Cold Therapy
[00:01:44] - Wim Hof's Cold Therapy Techniques
[00:03:32] - Psychological and Physical Effects
[00:04:16] - Overcoming Anxiety and Stress
[00:07:32] - Mood and Mental Alertness Boost
[00:08:45] - Cold Therapy for Health Conditions
[00:11:08] - Cold Therapy for Performance and Daily Life
[00:13:38] - Personal Testimonials: Sam and Laz
[00:17:59] - Conclusion and Encouragement to Try
[00:20:42] - Kindness Narrative

For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com

Hear Dr. Twitchell’s personal experiences with the effectiveness of breathing exercises for managing anxiety. Learn about specific methods such as Stasis breathing and the Wim Hof breathing protocol, and their physical and emotional benefits, along with the benefits of nasal breathing and the impact of exhalation length. Get practical tips for incorporating breathing exercises into daily life and performance situations and learn a five-minute practice for significant mental health improvements.

00:30 Personal Journey with Controlled Breathing and Anxiety
01:22 Discovering Stasis Breathing
02:16 Physical and Emotional Benefits
03:41 Exploring Wim Hof Breathing
06:22 Understanding the Autonomic Nervous System
09:06 Comparing Breathing Protocols
13:40 Emergency Breathing Protocol
15:06 Breathing for Performance Anxiety
16:44 Easy Everyday 5 Minute Breathing Protocol
18:51 Stasis Breathing Program Overview
22:29 Conclusion and Final Thoughts
22:54 Kindness Narrative


For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com

Join Dr. Twitchell to learn about the importance of increasing distress tolerance for managing anxiety and negative emotions. This episode examines how resisting anxiety amplifies it and explores methods to accept negative emotions like anger, sadness, and fear by viewing them as temporary and necessary aspects of life. Dr. Twitchell shares personal anecdotes, discusses adaptive functions of emotions, and explains the value of understanding near-death experiences in reducing anxiety related to mortality. Concluding with practical tips and philosophical insights, Dr. Twitchell guides listeners on embracing distress and mortality to achieve a more peaceful and meaningful life.


[00:00:00] - Introduction to Distress Tolerance
[00:01:56] - Clarifying Distress Tolerance
[00:04:11] - Understanding Negative Emotions
[00:05:46] - The Function of Emotions
[00:14:02] - Personal Story: Anger and Self-Care
[00:16:57] - Accepting Mortality
[00:18:59] - Near-Death Experiences and Their Impact
[00:26:43] - Conclusion and Summary
[00:31:27] - Kindness Narrative: A Nurse's Compassion


For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com

Learn about the numerous advantages exercise offers for anxiety management, backed by decades of research. Dr. Twitchell elucidates six key reasons, including distraction, reduced muscle tension, and altered brain chemistry, that make exercise an effective anxiety management tool. Join Dr. Twitchell as she shares the challenges she faced in establishing a regular exercise routine due to anxiety and a busy schedule. She also emphasizes the importance of integrating exercise into daily life by sharing her personal morning beach walk routine for a more productive and less anxious day.


[00:00:00] - Introduction to Anxiety and Exercise
[00:01:06] - Personal Struggles with Exercise
[00:03:35] - The Benefits of Exercise for Anxiety
[00:04:33] - Scientific Research on Exercise and Anxiety
[00:05:09] - Six Reasons Exercise Reduces Anxiety
[00:18:45] - Implementing Exercise into Daily Routine
[00:20:20] - Conclusion and Final Thoughts
[00:21:30] - Kindness Narrative


For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com

Don't miss this effective strategy for anxiety management: adopting a perspective that challenges are opportunities for personal growth. Adriana shares her personal journey of learning to see meaning in extended illness. She explains the scientific research supporting this approach, detailing how finding a sense of macro meaning can shift our responses to stress from threat to challenge.


[00:00:00] - Introduction and Recap
[00:01:27] - Personal Story: Learning to Cope With Illness
[00:03:58] - Discovering a New Strategy: Believing Life Works FOR you
[00:10:05] - The Power of Meaning in Life
[00:15:30] - How Believing Stress Can Benefit You Helps with Anxiety (4 Ways)
[00:22:36] - Summary and Conclusion
[00:27:11] - Kindness Narrative: Building a House


For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com