APP to change your thinking:
Our thoughts drive our emotions which drive our reactions. Click here.
ANXIETY attack/event SELF MANAGEMENT:
Tactical tapping: tap 5x with your fingers in order to: between your eyebrows, then lower eyelid, chin, clavicle, axillary (armpit), pinky side of hand. repeat.
Take a slow deep breath in, do a valsalva (bear down for a second like in a bowel movement), then exhale slowly. (be sitting down when you do this)
Stimulate a yawn by opening mouth wide and trying to say “R”
Daily practice of tactical breathing. 4 seconds in, hold 2, 6-8 seconds out. practice until you are able to get your heart rate to slow down on exhale.
Humm. Sing. Laughing. all increase parasympathetic response and calm you down PRESSURE POINTS to relief anxiety: https://psychcentral.com/anxiety/pressure-points-for-anxiety?slot_pos=article1&apid=38215488&rvid=b92567b1363131d89de784cf610fb41a9eeb28cfb37ec78dc3e9d5756cb518cf#effectiveness
NIGHTTIME WORRY SELF MANAGEMENT:
Every night before bed give yourself 15-20 minutes of “worry time”. Write down or type out all your worries at the kitchen table or countertop or couch. Once done, put your pen down or close the computer and leave the worry there. Then go to bed. If you wake up in the middle of the night and can’t get back to sleep after 15-20 minutes. Get out of bed and read something until you feel sleepy again, then go back to bed. Do not read in bed. Do not get on your phone or watch TV.
Do deep breathing every night when you lay down to go to sleep for 5 minutes. 4 seconds in, 2 second hold, 6-8 second out, 2 second hold. do progressive muscle tension and release from hands to feet and then back up again.
HOW TO TURN ON THE PARASYMPATHETIC RESPONSE AND CALM ANXIETY: https://youtu.be/TL-AsBnRfd4?si=pH0cRIWVR_NEMwJm
If you are a sworn Firefighter or Law Enforcement you can schedule an evaluation with Mindfit for Life through the 100 Club to receive a FREE Alpha-Stim (1075.00 value) as part of your 5000.00 per lifetime funds for mental health.
FILL OUT FORM by clicking here: https://100clubofarizona.
Overview of Alpha-Stim: https://epi.showpad.biz/
How to use the Alpha-Stim by body area: https://alpha-stim.com/resources/videos-and-tutorials/
Video on treating the BACK: https://youtu.be/-OgxaYvNyqs?si=EH3tefkck-InewMX
Video on treating the KNEE: https://youtu.be/KjMJYwkXtcI?si=vo5cnob6T-DI6Y3j
Video on treating the NECK: https://youtu.be/jCcCiDw3G7w?si=AQFz3LLW-4kvh2aD and https://youtu.be/m7JCG69UTh4?si=gANYuwlI9DUluzW1 start at 1:33
SHOULDER AND NECK: https://youtu.be/jCcCiDw3G7w?si=VVqbmHI40WsAOInV
1 minute protocol: https://youtu.be/0H4Dh8cMgV0?si=fOAbQP19lKqnr1ae Alpha-Stim vs. TENS Therapy for pain relief: https://alpha-stim.com/alpha-stim-or-tens-for-pain-relief/
Alpha-Stim Smart Probe Treatment Strategies.pdf
Alpha-Stim AS-Trode Protocol 8.5x 11 .pdf
How to Use Earclips with Your Alpha-Stim M.mp4
Using AS-Trodes for Pain Treatment .mp4
Headache protocol: 
Books/Podcasts/Other
BOOKS can be found on amazon (audio, ebook or physical book). If you have amazon prime you can order an audible book on amazon (or through audible app) and then listen to audio books on audible app for free. Use your amazon log in for audible. This list is not all inclusive. This does not take the place of professional help, please talk with a behavioral health provider
ABUSIVE RELATIONSHIPS: The verbally abusive relationship by Patricia Evans | Should I Stay or Should I go by P. Lundy | When love hurts by J. Cory | Why Does He Do That?: Inside the Minds of Angry and Controlling Men by Lundy Bancroft | Abuse OF Men BY Women: It Happens, It Hurts, And It’s Time to Get Real About It | 8 Rules of Love by Jay Shetty | Love Life by Mathew Hussey
ADHD: Thriving with Adult ADHD by Phil Boissiere | Thriving with ADHD workbook for Teens | ADHD without drugs by Andrew Weil | Many more on amazon
ADDICTION: The CRAFT 20 min solution for partners of those with addiction: https://invitationtochange.com/products/the-invitation-to-change-a-short-guide-digital-edition | Get Your Loved One Sober (alternatives to nagging, pleading, and threatening) based on CRAFT model by Robert Meyer | The CRAFT Treatment Manual for Substance Use Problems working with family members by Jane Ellen Smith and Robert Meyers | The Freedom Model for Addiction by Steven Slate
ANXIETY: Feeling Great by Dr. Burns | When Panic Attacks by David Burns | Free anxiety course on feelinggood.com |Hardcore self-help: F–k Anxiety by Robert Duff (foul language caution) | CBT Deck for Anxiety, Rumination by Seth Gillihan | F–k Coping Start Healing by Dennis Simsek | Beyond Anxiety: What to expect on your path by Dennis Simsek | free quick start download: https://www.duffthepsych.com/wp-content/uploads/2018/07/Quick-Start-Guide.pdf
ANGER: Anger by Gary Chapman | From Anger to Intimacy by Gary Smalley
ATTACHMENT STYLES: Overcoming Insecure Attachment by Tracy Crossley | Attached Book: https://amzn.to/3XYqMLX Avoidant Book: https://amzn.to/3Dlaovs
COMMUNICATION: Communication Skills Training by Ian Tuhovsky | Honestly Speaking by Andrew Blotky | Communicate without Starting a Fight by Nic Sallupo
DEPRESSION: Feeling Good and Feeling Great by David Burns (use in combination with Feeling Good podcast) | Soundtracks by Jon Acuff | Hardcore self-help: F**k Depression by Robert Duff
GRIEF: What’s your grief by Eleaner Haley | Journeying through Grief by Kenneth C. Hauck (a time to grieve, experience grief, find hope and healing, rebuilding and remembering)
INSOMNIA: Cognitive Behavioral Treatment of Insomnia
LEADERSHIP: ALL John Maxwell books, a quick read is The 21 Irrefutable Laws of Leadership | Honestly Speaking by Andrew Blofkey | Conflict without Casualties by Nate Regier | Boundaries for Leaders by Henry Cloud | The 5 languages of Appreciation in the Workplace by Gary Chapman | Accountability Leadership by Di Worrall | Extreme Ownership by Jocko Willink | The Dichotomy of Leadership by Jocko Willink | Crucial Accountability by Kerry Patterson | Start with Why by Simon Sinek | Crucial Conversations (3rd ed.) by Joseph Grenny, Kerry Patterson | Overcoming the Five Dysfunciton of a Team by Patrick Lencioni | Turn the Ship Around by L. David Donovan | Leaders Eat Last by Simon Sinek | Strengths Based Leadership by Tom Rath | Credibility by James Kouzes | The Art of Command: Military Leadership by Harry Laver | What Got You Here Won’t Get You There by Marshall Goldsmith | Leadership Strategy and Tactics by Jocko Willink | Uncommon Leadership by Ben Newman | The Power of the Other by Henry Cloud
MARRIAGE/FAMILY/KIDS: Communicate Your Feelings (without starting a Fight) by Nic Saluppo | Talk to me like I am someone you love by Nancy Dreyfus | Boundaries in Marriage | Boundaries with Teens | Boundaries with Kids | Boundaries by John Townsend & Henry Cloud | His Needs, Her Needs | Love Busters by Willard Harley | The 5 Languages of Apology by Gary Chapman | When Sorry Isn’t enough by Gary Chapman | The 5 love languages for Men | Love and Respect | Mindful Relationship Habits | 7 Ways to be Her Hero by Doug Fields | When Sorry Isn’t Enough by Gary Chapman | Five Steps to Romantic Love by Willard Harley |
Mother and Son by Dr. Eggerichs | 8 Rules of Love by Jay Shetty | Feeling Good Together by Dr. Burns | Love is Never Enough by Aaron Beck MD | Raising Mentally Strong Kids by Dr. Amen | When I say no, I feel guilty by Manuel J. Smith | Talking Point Cards (family, relationship, teens, kids, resilience, rekindle) | Couple Connect card game | Connect More game (like connect four) but with questions | Icebreaker Questions Tumbling Tower game (like Jenga but with questions on each piece) | 52 Essential Relationship Skills (learning emotional intelligence) | Mind Brain Emotion card products for all areas of life (social dilemmas for kids, life skills, social skills, critical thinking, coping skills, 52 essential relationship skills (learn emotional intelligence) 52 essential conversations) https://www.amazon.com/stores/page/B4F37258-1963-44D4-B362-3E8B62E011CB?ingress=2&visitId=ef3d7691-7543-4a25-935b-8eb23c389bb2&store_ref=bl_ast_dp_brandLogo_sto&ref_=ast_bln
Marriage Video: https://markgungor.com/ Laugh your way to a better marriage. Military can get this for free from your military chaplain or it is on youtube.
MINDFULNESS: Mindfulness for Warriors | Mindful Relationship Habits | Think like a Monk by Jay Shetty | Practicing Mindfulness
MONEY: Unshakable by Tony Robbins | The White Coat Investor by James Dahle | Debt Free Degree by Anthony ONeal | Getting out of debt by Mechael Steven | The Total Money Makeover by Dave Ramsey
NUTRITIONAL PSYCHIATRY: This is Your Brain on Food by Uma Naidoo | Anti-Inflammatory Diet Instapot cookbook | Anti-inflammatory Diet slow cooker cookbook | Eat to Beat Depression and Anxiety by Drew Ramsey | You, Happier by Dr. Amen | The Alzheimer’s Solution and The 30-day Alzheimer’s Solution book and cookbook by Dean & Ayesha Sherzai, MD | Eat to Beat Your Diet book by William Li | The end of Alzheimer’s Program by Dale Bredesen
Nutritional Psychiatry https://umanaidoomd.com/ Nutritional Psychiatry https://youtu.be/LtHlw7QJT7Y https://youtu.be/uAJ6-X3ESS4 builds on nutritional psychiatry https://youtu.be/pCQovPrsM2k meats and vegetables https://youtu.be/0wXWEdipBEg pre-diabetes and diabetes same risks https://youtu.be/LleWhw0brhk The definitive guide to prevent cognitive decline
NARCISSIST FOCUS: The Covert Passive aggressive Narcissist | The Narcissist’s Playbook by Dana Morningstar | Slay the Bully by Rebecca Zung
PTSD: The Body Keeps the Score (for PTSD) | Once a Warrior Always a Warrior by Charles Hoge (for PTSD) | What Happened to you? Oprah Winfrey, Bruce Perry
RESILIENCE: The Resilience Workbook by Glenn Schiraldi | The Resilience Factor by Karen Reivich | The resilience workbook by G. Schirald
PODCASTS on iphone or SPOTIFY for Android this is not all inclusive and does not take the place of professional help
HUBERMANLAB podcast has multiple podcasts all pertaining to overall mental fitness
ON PURPOSE podcast has many mental fitness and life topics
ABUSIVE RELATIONSHIPS: It’s not normal It’s Toxic: Rid your life of toxic people | Cutting Toxic Family Ties | Narcissists, Manipulation & Toxic ideas | Love and Abuse | Relationship Truth: Unfiltered | 8 Rules of Love by Jay Shetty
ANXIETY: Feeling Good (goes well with Feeling Great book by Dr. Burns) | The Anxiety Guy | The Men’s self help | Duffthepsych.com (language warning) | The Hardcore self help podcast (language warning) | The Anxiety Toolkit | All the Hard Things | Anxiety at Work | quick start guide: https://www.duffthepsych.com/wp-content/uploads/2018/07/Quick-Start-Guide.pdf
ANGER: What’s Good about Anger | The Anger Management Podcast
ADDICTION: Let’s Talk Addiction and Recovery | The Addiction Solution | The One You Feed | The Addicted Mind | The Addiction Podcast | Project Recovery | Pure Victory | This week in Addiction Medicine | Pure Desire podcast | https://togetheraz.com/resources-for-recovery/ MULTIPLE LIST resources for addiction of all types.
ADHD/ADD: Adult ADHD ADD Tips and Support | ADHD Decoded | ADHD Rewired | Hacking Your ADHD | ADHD Experts | ADHD Essentials | Hubermanlab
ATTACHMENT TYPES: Relationships and Relationshits Oct. 2023 | Let’s Talk Attachments | Rewire Your Attachment Style | Freedom from Attachment Attachment Quiz 1: https://pds.idevaffiliate.com/
COMMUNICATION: The Resilience Lab podcast | Communication Guys | The Look and Sound of Leadership
DEPRESSION: Overcome Depression & Thrive | Feeling Good podcast (goes well with Feeling Great book by Dr. Burns | Between Sessions | The Depression Session
FINANCIAL: Catching up to FI https://catchinguptofi.com/?s=getting+out+of+debt | The Ramsey Show https://www.ramseysolutions.com/search/results?q=getting%20out%20of%20debt&size=n_10_n | Suze Orman’s Women and Money | The Rachel Cruze Show | List of resources in one place: https://linktr.ee/teamFI | Unleash your financial superhero: https://www.youtube.com/live/
GENERAL SELF HELP: On Purpose with Jay Shetty | Therapy chat | The Trauma Therapist | The Selfwork | The Hardcore Self Help Podcast | The Couch and the Chair | You Think YOU’VE Got Issues?
GRIEF: The Grief Coach | Grief is a Bitch | Grief Works | Monday Mourning | A Good Cry
LEADERSHIP: JOCKO Podcast | Maxwell Leadership podcast | Resilient Leadership Podcast | The Neuro Side of Influence and Leadership | Servant Leadership Institute | 7 Minute Leadership | Coaching for Leaders | Toxic Leadership Tales of Transformation | Work Reimagined, a Conscious Culture podcast | Communication Guys podcast | The Amplifii podcast | The Look and Sound of Leadership | Free Leadership course: Echelonfront https://academy.echelonfront.com/the-path/
MEN FOCUS: The Men’s self-help podcast | Manfulness with Hamish Cramer | The New Man
NUTRITIONAL PSYCHIATRY: The Brain Warrior’s Way by Dr. Daniel Amen | The Doctor’s Farmacy with Mark Hyman | The Mind Gut Connection | Positively Anti Inflammatory | On Purpose with Jay Shetty | Drew Ramsey on Instagram | https://youtu.be/LtHlw7QJT7Y | The Brain Health Revolution podcast | https://youtu.be/tLvI2Cf4IlQ | Hubermanlab
OCD: The OCD & Anxiety Show with Matt Codde | Purely OCD | OCD Straight Talk | The Anxiety Toolkit | All the Hard Things
PARENTING: Positive Parenting | Unruffled by Janet Lansbury | Raising Good Humans with Dr. Aliza | Focus on the Family Parenting podcast
PERSONALITY TYPES: From Borderline to Beautiful | Healthy // Toxic: relationships with narcissistic, borderline, and other personality types | Narcissists, Manipulation & Toxic ideas | DBT and me podcast
PTSD: The Deconstruction of C-PTSD by Johanna Draconis | CPTSD Recovery: We are traumatized M**s | Veterans for Veterans and anyone with PTSD | Let’s Talk EMDR
RELATIONSHIPS: Love and Respect | Building Relationships with Dr Gary Chapman | Focus on the Family_Marriage | Focus on the Family broadcast_loving well | What Healthy Couples Know that You Don’t | Marriage Therapy Radio | The Save The Marriage Podcast | This Changes Everything | Feeling Good (focus on the 5 secrets) | Couples Becoming Intentional | Strong Men Strong Marriages | Save Your Marriage | Relationship Radio |It’s Not Normal It’s Toxic
RESILIENCE: Resilience Agenda | Resilience podcast, Performance with Care | The Resilience Lab
A multitude of topics: Hubermanlab | On Purpose with Jay Shetty | This Changes Everything (mental health focused) | The Ultimate Human
Other Resources:
All: CRISIS: dial 988 or TEXT CONNECT to 741741 https://988lifeline.org
Psychologytoday.com and search by insurance, city and condition
Center for Motivation and Change: https://motivationandchange.com/ for addiction concerns both the patient and family
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National Domestic Violence Hotline – Call 800-799-SAFE (7233) to speak with trained experts who provide confidential support to anyone experiencing domestic violence or seeking resources and information.
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National Sexual Assault Hotline – Call 800-656-HOPE (4673) to connect with a trained staff member from a sexual assault service provider in your area that offers access to a range of free services. Crisis chat support is also available at Online Hotline.
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If you would like to know more about posttraumatic stress disorder, how to access help, or how to support a family member or friend with PTSD, please go to the National Center for PTSD website.
Firefighters:
EAP program (free counseling) through your member services department
IAFF: https://www.iaff.org/behavioral-health/
Resources for addiction recovery: https://togetheraz.com/resources-for-recovery/
100 Club offers 5000.00 towards mental health services and equipment for sworn members: 100 club of AZ https://www.100club.org/ Under the Shield: https://undertheshield.com/ 855-889-2348
Military:
VETSOLUTIONS: Offering psychedelic-assisted therapy treatment for veterans including ketamine, MDMA, Ibogaine, psilocybin. https://vetsolutions.org/
Mental Health Services & Education – “Give an Hour“ offers free counseling
Military crisis line: text 838255 or call 988 option 1
Vets 4 Warriors: https://www.vets4warriors.com 1-855-383-8255 (free) 24/7 peer support network
Clinics Archive – Cohen Veterans Network
InTransition 1-800-424-7877 for help navigating the VA Behavorial Health system
OCONUS: Europe: Call: 00800 1273 8255 or DSN 118 | Japan and Korea: Call: 080-855-5118 or DSN 118 | Afghanistan: Call: 00 1 800 273 8255 or DSN 111
VA assistance: Stephanie Glitsos, LCSW 480-335-4402 Stephanie.Glitsos@va.gov
Post 9/11 Military2VA Program Manager. VISN 22 M2VA Lead Program Manager Phoenix, AZ
TAPS.org https://www.taps.org/ TAPS is the national nonprofit organization providing compassionate care and comprehensive resources for all those grieving a death in the military or veteran community.
Under the Shield: https://undertheshield.com/ 855-889-2348
Law Enforcement:
Under the Shield: https://undertheshield.com/ 855-889-2348
Shields and Stripes: https://shieldsandstripes.org | https://cops.usdoj.gov/lemhwaresources
100 Club offers $5000.00 for mental health services (per lifetime) for sworn members and $2000.00 for retired officers: 100 club of AZ https://www.100club.org/ COPLINE: https://www.copline.org/ 1-800-267-5463 (1-800-COPLINE)
COPS (Community Oriented Policing Services): https://cops.usdoj.gov/lemhwaresources Police-Mental Health Collaboration (PMHC) Toolkit: https://bja.ojp.gov/program/pmhc