Psychologists Off the Clock

Stress and anxiety levels are high right now due to the spread of the COVID-19 virus. In this episode, Dr. Stephen Porges offers us a model of our physiology of threat and strategies to boost feelings of safeness, especially with COVID-19 anxiety. Through the lens of Polyvagal theory, Dr. Porges and Diana explore what it means to be human in the face of infectious disease, trauma, and global uncertainty. “To be able to be supportive to those who are around us if they're feeling anxious or uncomfortable, we can't just say to them, ‘forget it, it's not important.’ Polyvagal Theory says our goal, our responsibility, is to support those around us so that they feel safer.”Dr. Stephen Porges Listen and Learn: How Debbie and Diana are responding to current their own COVID-19 anxiety.What “prosocial distancing” is, and how you can participate.Debbie and Diana’s tips for refocusing on values, improving mental health, and maintaining social connection.How the Vagus Nerve regulates our response to stress.The heart-face connection and its role in feeling safe.Why your eyes and voice matter in co-regulating others. How the Polyvagal Theory informs our current understanding of trauma and treatment.The benefits of chanting, singing, and breathing together! Stephen Porges About Dr. Stephen Porges Stephen W. Porges, Ph.D. is a Distinguished University Scientist at Indiana University where he is the founding director of the Traumatic Stress Research Consortium. He is Professor of Psychiatry at the University of North Carolina, and Professor Emeritus at both the University of Illinois at Chicago and the University of Maryland.  He served as president of the Society for Psychophysiological Research and the Federation of Associations in Behavioral & Brain Sciences and is a former recipient of a National Institute of Mental Health Research Scientist Development Award. He has published more than 300 peer-reviewed papers across several disciplines including anesthesiology, biomedical engineering, critical care medicine, ergonomics, exercise physiology, gerontology, neurology, neuroscience, obstetrics, pediatrics, psychiatry, psychology, psychometrics, space medicine, and substance abuse. In 1994 he proposed the Polyvagal Theory, a theory that links the evolution of the mammalian autonomic nervous system to social behavior and emphasizes the importance of the physiological state in the expression of behavioral problems and psychiatric disorders. The theory is leading to innovative treatments based on insights into the mechanisms mediating symptoms observed in several behavioral, psychiatric, and physical disorders. He is the author of The Polyvagal Theory: Neurophysiological foundations of Emotions, Attachment, Communication, and Self-regulation (Norton, 2011), The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe, (Norton, 2017) and co-editor of Clinical Applications of the Polyvagal Theory: The Emergence of Polyvagal-Informed Therapies (Norton, 2018).  He is the creator of a music-based intervention, the Safe and Sound Protocol ™, which currently is used by more than 1400 therapists to improve spontaneous social engagement, to reduce hearing sensitivities, and to improve language processing, state regulation, and spontaneous social engagement. Resources: The Safe and Sound Protocol by Stephen PorgesMore information about Stephen Porges Polyvagal Theory: Neurophysiological foundations of Emotions, Attachment, Communication, and Self-regulation by Stephen PorgesThe Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe by Stephen PorgesSanta Barbara Song Circles Facebook group: Community Singing Network of the Central CoastWorldwide Song Circles: singworldwide.org Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, Dr. Alex Pang is back on the podcast to discuss his new book, Shorter: Work Better, Smarter, and Less - Here's How. Last time he came on the show (Episode 45. Rest with Dr. Alex Pang), Alex told our listeners about the surprising benefits of deliberate rest on productivity and creativity. In his new book, he takes his ideas to a new level by exploring how organizations can help prevent burnout and dissatisfaction, and even increase profits, by shifting to shorter workweeks. In an era where overworking has been the norm, many of us feel we have to put in long hours at the office, and then go home to work even more. With modern technology, many feel the pressure to be working constantly. But a culture of overworking can be costly to individuals, leading to burnout and dissatisfaction. For organizations, a culture of overwork can lead to high turnover and employees who are less productive and creative than they could be. By taking a fresh perspective on how we structure our work into shorter workweeks, Dr. Pang offers a hopeful alternative, backed up by research and successful examples, of a new workplace culture that supports a better work-life balance for all. Listen and Learn: How shorter workweeks can lead to…Increased retention More creative and focused workSustained productivity and profitabilityReduced office stigma About Dr. Alex Pang Dr. Alex Pang is the author of four books, including Shorter: Work Better, Smarter, and Less - Here's How, and Rest: Why You Get More Done When You Work Less. He is the founder of Strategy and Rest, a consultancy devoted to helping companies and individuals harness the power of rest to shorten our workdays while staying focused and productive. He has given talks and workshops around the world about the 4-day week and the future of work, and how deliberate rest makes creative careers more productive and sustainable. Related Psychologists Off The Clock Episodes: Episode 45. Rest with Dr. Alex Pang Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How often do you find yourself relating to your body as a physical being rather than a physical object? Celebrating what it can do for you instead of fixating on how it looks in the mirror? If you’re like most people, not often! All too often we find ourselves comparing how our body looks to narrowly-defined cultural ideals that are unhealthy, unsustainable, and just plain inaccessible!  In this episode, Dr. Jennifer Webb, associate professor at UNC Charlotte, and Yael discuss strategies for responding to the cultural messages that we receive in ways that cultivate body kindness and inclusivity. Listen and Learn: How looking at our body as process is more useful than looking at our body as an objectHow body shaming de-motivates healthy behaviors How to integrate an acceptance and commitment therapy take on “body flexibility”Specific practices to cultivate body flexibility and kindness About Dr. Webb: Jennifer Webb, Ph.D., is a clinical health psychologist and Associate Professor in the Department of Psychological Sciences at the University of North Carolina (UNC) in Charlotte, North Carolina. Dr. Webb is also the Director of the MIND-BATCH Lab at UNC Charlotte, which is dedicated to furthering research about positive psychology, mindfulness, body acceptance, culture, and health. Her research is informed by multiculturally inclusive values and Dr. Webb is specifically interested in the experience of young ethnic minority women as well as the effects of weight-related body shaming and the mind-body connection on appetite, metabolism, and weight. Dr. Webb received her bachelor’s degree in Cognitive Neuroscience from Harvard University and her Ph.D. in Psychology from the University of Southern California. Resources: To learn more about Jennifer’s research, follow these links: https://www.researchgate.net/profile/Jennifer_Webb2https://www.researchgate.net/lab/MIND-BATCH-Lab-Jennifer-B-WebbRealizing Yoga’s All-Access Pass: A Social Justice Critique of Westernized Yoga and Inclusive MovementIs “Yoga Bod” the New Skinny?: A Comparative Content Analysis of Mainstream of Yoga Lifestyle Magazine CoversThe interview with Jennifer on the Body Kindness podcast To learn more about yoga inclusivity resources, check out the following: Yoga and Body Image CoalitionAccessible YogaDecolonizing YogaBody Positive YogaCurvy YogaJessamyn StanleyDianne BondyYes! Yoga Has Curves Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

According to Dr. Rhonda Merwin, individuals with anorexia and low weight are, “doing exactly what society has told them makes sense to be a good person.” At the same time, having anorexia and being over-controlled with food narrows your life, increases preoccupation with weight, and has negative health consequences. ACT offers a novel approach to treating eating disorders. By stepping back from eating disorder thoughts, identifying values and increasing acceptance and willingness, men and women can gain headway in recovery from one of the most difficult mental health issues. In this episode, Diana talks with Dr. Rhonda Merwin, Associate Professor at Duke University Medical Center and lead author of ACT for Anorexia Nervosa: A Guide for Clinicians about ways to apply ACT to find freedom from anorexia and restrictive eating.   In honor of National Eating Disorder Awareness Week, this episode is dedicated to all who are seeking recovery in their relationship with food and weight. May you find peace. #NEDAwareness #ComeAsYouAre Listen and Learn The power of appreciating the benefits of an eating disorderWhy some people at higher risk for anorexia or restrictive eatingWhy ACT is especially effective for anorexia and disordered eatingWhat functional analysis is and how to use it to assess and treat disordered eatingWhat it means to be “emotion phobic” and how it relates to restrictive eatingWhy over-working, people-pleasing, and being compliant are often linked to anorexiaHow to create a more flexible sense of self that is not coupled with the eating disorderThe role that self-parenting plays in recovery from an eating disorderWhat is it really like to have ACT co-founder Kelly Wilson as your mentor? About Dr. Rhonda Merwin Rhonda Merwin, Ph.D. is a licensed psychologist and Associate Professor in the Department of Psychiatry and Behavioral Sciences at Duke Medical Center. She conducts research on the mechanisms and treatment of eating disorders, specifically restrictive eating disorders and eating disorders in the context of Type 1 Diabetes. Dr. Merwin is also a Peer-Reviewed ACT Trainer, the Director of the ACT at Duke University Clinical and Training Program, and lead author of ACT for Anorexia Nervosa: A Guide for Clinicians. Resources ACT for Anorexia Nervosa: A Guide for Clinicians, by Rhonda Merwin, Ph.D., Nancy Zucker, Ph.D., and Kelley Wilson, PhDACT at Duke.org for further information about Dr. Merwin’s research and educational and clinical activitiesAppetite Awareness Training with Dr. Linda Craighead, Psychologists Off the Clock Episode #18Self Care, Kindness and Living Well with Dr. Kelly Wilson, Psychologists Off the Clock Episode #65 Diana with Dr. Rhonda Merwin Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you find yourself so distracted by your phone, email, text, or social media that it’s pulling you away from things that matter? According to Nir Eyal, author of the best-selling book Indistractable, technology is not the enemy. We merely need to learn how to identify and manage the internal and external triggers that lead to distraction and make more time for traction--showing up for what matters. Join Jill for her first Psychologists Off The Clock interview with Nir Eyal as they talk about how to make yourself indistractable. Listen and Learn: What is distraction, and its opposite, tractionWhy we get so easily distractedWhat are internal and external triggers of distractionHow we can change our relationship to internal triggersHow we can change our environment to “hack back” external distractions About Nir Eyal Nir Eyal writes, consults, and teaches about the intersection of psychology, technology, and business. The M.I.T. Technology Review dubbed Nir, "The Prophet of Habit-Forming Technology." Nir founded two tech companies and has taught at the Stanford Graduate School of Business (where he also attended) and the Hasso Plattner Institute of Design at Stanford. He is the author of two bestselling books, Hooked: How to Build Habit-Forming Products and Indistractable: How to Control Your Attention and Choose Your Life. Indistractable received critical acclaim, winning the 2019 Outstanding Works of Literature (OWL) Award as well as being named one of the Best Business and Leadership Books of the Year by Amazon and one of the Best Personal Development Books of the Year by Audible.  Nir's writing has been featured in The Harvard Business Review, Time Magazine, and Psychology Today. He also writes a blog at nirandfar.com Resources Watch Nir’s TED talk hereNir’s website with access to his books, blog, courses, supplemental Indistractable workbook, and more can be found at www.nirandfar.com Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Breaking up is hard to do, and time-stamped events (like, say, Valentine’s Day) can make the pain of a broken heart stand out even more than usual. As painful as it may feel, you’re not alone in what you’re experiencing. Join Yael and Debbie for a conversation about common responses to break-ups and how you can take steps towards healing. Join us as we draw from psychological science, clinical examples, and personal experiences to discuss practices that can help you to mend your heart. Listen and Learn: Why you might have such extreme emotional responses (or not) in response to breaking up.How to turn towards your pain with openness and acceptance Strategies to manage the pain and prevent persistent sufferingThe role of self-compassion, forgiveness, and seeking kindnessHow to translate pain into wisdom and growthAnd, most importantly, that whatever you are experiencing, you are not alone Resources: How to Fix a Broken Heart by Guy WinchThe Wisdom of a Broken Heart by Susan PiversThe Divorce Recovery Workbook by Mark Rye and Crystal Dea MooreThe Book of Forgiving: The Fourfold Path of Healing Ourselves and Our World, by Desmond TutuPodcast Episodes on Grief (Bearing Unbearable Loss with Dr. Joanne Cacciatore) and Self-Compassion (Mindful Self-Compassion with Dr. Christopher Germer)Guided Self-Compassion Meditations from Dr. Kristen Neff Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if you could slow down the clock on your aging? According to aging expert and Harvard geneticist, Dr. David Sinclair, we now have the knowledge and technology to live longer lives, healthier. In his revolutionary research, Dr. Sinclair has identified mechanisms behind aging giving us clues into the behaviors and molecules that can potentially extend life.  Listen and Learn: Why is aging a disease and how can it be slowedWhat are longevity genes and what role do they play in healthWhat is epigenetics and how does it relate to aging and healthWhat is hormesis and why is being too comfortable bad for our longevityWhat behavioral strategies can you start today that will lead to a longer lifeWhat molecules Dr. Sinclair’s lab is researching that could be our future fountain of youthWhat are the social and individual impacts of living longer with more healthWhat does Dr. David Sinclair do each day to activate his longevity genes Resources: Lifespan: Why we age and why we don’t have to by David SinclairThe Harvard Study of Adult Development About David Sinclair David A. Sinclair, Ph.D., A.O. is a Professor in the Department of Genetics and co-Director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School. He is best known for his work on understanding why we age and how to slow its effects. He obtained his Ph.D. in Molecular Genetics at the University of New South Wales, Sydney in 1995. He worked as a postdoctoral researcher at M.I.T. with Dr. Leonard Guarente where he co-discovered a cause of aging for yeast as well as the role of Sir2 in epigenetic changes driven by genome instability. In 1999 he was recruited to Harvard Medical School where he has been teaching aging biology and translational medicine for aging for the past 16 years. Dr. Sinclair is co-founder of several biotechnology companies (Sirtris, Ovascience, Genocea, Cohbar, MetroBiotech, ArcBio, Liberty Biosecurity) and is on the boards of several others. He is also co-founder and co-chief editor of the journal Aging. His work is featured in five books, two documentary movies, 60 Minutes, Morgan Freeman’s “Through the Wormhole” and other media. He is an inventor on 35 patents and has received more than 25 awards and honors including the TIME magazine’s list of the “100 most influential people in the world”. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you want to move your body more but find it hard to fit movement into your schedule and valued activities? It’s not your fault! According to Katy Bowman, bio-mechanist and movement specialist, our modern environment is a mismatch for our movement needs. Katy Bowman offers us some out of the box solutions to build a movement rich life that is optimal for physical, social and emotional health. Join Diana for a thought-provoking and empowering discussion with Katy Bowman about the benefits of “nutritious” movement and a plethora of simple movement opportunities to stave off the slow steady trickle of movement loss that happens as we age. Listen and Learn: What are diseases of captivity?What is nutritious movement? And how are we engaging in “junk food” movementWhy squatting, hanging and walking are essential macro-movements The difference between exercise and movementTips for evaluating where and how to add “move more” options into your day About Katy Bowman, M.S. Katy Bowman, M.S. is a biomechanical scientist, author and educator. She has written eight books on diseases of captivity and the value of re-introducing movement into our daily lives, including Move Your DNA: Restore Your Health Through Natural Movement. Katy directs and teaches at the Nutritious Movement Center Northwest in Sequim, Washington and leads classes, workshops and retreats both internationally and online. She also hosts an award-winning podcast, consults on how to create movement rich communities and educational spaces, and is frequently interviewed on TV shows like NBC’s Today Show. Katy received her Master of Science in Kinesiology and Biomechanics from California State University Northridge. Resources Learn more about Nutritious Movement at Katy’s websiteLearn more about Poco Organic FarmSome of Our Favorite Books by Katy Bowman:Move Your DNA: Restore Your Health Through Natural Movement, by Katy BowmanDynamic Ageing: Simple Exercises for Whole Body Mobility, by Katy Bowman, M.S. with Joan Virginia Allen, Shelah M. Wilgus, Lora Woods, and Joyce FaberMovement Matters: Essays on Movement Science, Movement Ecology, and the Nature of Movement by Katy Bowman Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you’re a parent you’ve likely had your buttons pushed by your toddler in the throes of a tantrum. We know we have! It’s downright difficult to handle your toddler’s distress and maintain your cool when they’re howling about you doing it “all wrong” … for the sixth time today. In this episode Yael speaks with Dr. Schrag Hershberg, a clinical psychologist and author of The Tantrum Survival Guide: Tune into Your Toddler’s Mind (and Your Own) to Calm the Craziness and Make Family Fun Again, about what tantrums are, how to reduce their frequency and duration, and new and creative ways for parents to manage their own responses to these developmentally appropriate emotional meltdowns. Listen and Learn: What are tantrums and what function do they serve?Strategies to reduce the intensity, frequency, and duration of tantrumsCommon causes of toddler tantrumsHow to reconnect with that loving feeling during a meltdown or painful developmental phaseCreative ways to interrupt a tantrumWhy timeouts and tantrums don’t mixStriking the balance between love and limits About Dr. Schrag Hershberg: Rebecca Schrag Hershberg, Ph.D. is a clinical psychologist and founder of the Little House Calls Psychological Services which is based in New York and aimed at helping parents and families manage early childhood challenges. Dr. Schrag Hershberg is also the mother of two young boys and the author of The Tantrum Survival Guide: Tune into Your Toddler’s Mind (and Your Own) to Calm the Craziness and Make Family Fun Again. She Resources: The Tantrum Survival Guide: Tune into Your Toddler’s Mind (and Your Own) to Calm the Craziness and Make Family Fun Again by Rebecca Schrag Hershberg, Ph.D.“Stop Posting You Child’s Tantrum on Instagram” New York Times August 22, 2019 Opinion Page Article by Rebecca Schrag Hershberg, Ph.D. and Daniel T. Willingham, Ph.D.“To Give In or Not Give in” Psychology Today Blog Post by Rebecca Schrag Hershberg“Just Another Gratitude Post” Psychology Today Blog Post by Rebecca Schrag Hershberg“Beautiful Two’s” from Joel Mitchell Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your brain is “Velcro for negative experiences and Teflon for positive ones,” according to neuropsychologist Dr. Rick Hanson. What if you could re-wire your brain to be more grateful, loving, and resilient? In today’s episode, Dr. Hanson offers strategies to use self-directed neuroplasticity changing your brain for the good and developing resilience and wellbeing. Dr. Hanson is a senior fellow at the UC Berkeley Greater Good Science Center, a pioneer in the field of positive neuroplasticity, and teaches how taking in moments of good can sculpt your brain for the better. Listen in to hear Diana and Rick Hanson embark on a heartfelt and deeply personal discussion about developing resilient wellbeing one day at a time. Dr. Hanson shares wisdom from his recent book Resilient: How to Grow an Unshakable Core of Calm, Strength and Happiness. Start developing key inner strengths like grit, compassion, and gratitude today! The brain is continually being changed...the only question is, 'is it being changed for the better and who is doing the changing?’Rick Hanson Listen and Learn: What is self-directed neuroplasticityHow to shift our brain’s negativity bias toward inner qualities of wisdom, love, and enduranceStrategies to face our middle of the night fears and what Diana does to soothe her threat systemTips on matching specific inner resources and threatsHow to grow psychological resources using the H.E.A.L. practice for developing resilience and wellbeing SPECIAL OFFER for Psychologists Off the Clock Listeners Join Rick Hanson's Foundations of Well-Being program Save $40! Enter Promo Code OFFTHECLOCK40 Become stronger, calmer, and happier with weekly practices and tools from Rick Hanson!This step-by-step journey will help you build the inner strengths you need to hand whatever life throws your way. Lifetime access, 30-Day Money-Back Guarantee, and Mental health professionals can earn 20 CE credits. About Dr. Hanson: Rick Hanson, Ph.D., is a psychologist, senior fellow at the UC Berkeley Greater Good Science Center, and the founder of The Wellspring Institute for Neuroscience and Contemplative Wisdom. Dr. Hanson is also a meditation teacher and New York Times best-selling author of several books including Resilient: How to Grow an Unshakable Core of Calm, Strength and Happiness; Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom; and Hardwiring Happiness: The New Brain Science of Contentment, Calm and Confidence. Dr. Hanson has spent decades both researching and steeping himself in neuroscience, clinical psychology, and contemplative practices and is deeply committed to teaching people scientifically-validated methods to help them take charge of changing their brains for the better, from the inside out. Dr. Hanson received a B.A. from UCLA and his Ph.D. in Clinical Psychology from the Wright Institute. Resources: Being Well Podcast with Dr. Rick Hanson and Forrest HansonThe Foundations of Wellbeing, Dr. Hanson’s yearlong online program in positive neuroplasticity. Enter OFFTHECLOCK40 to save $40!!!The Wellspring Institute for Neuroscience and Contemplative WisdomResilient: How to Grow an Unshakable Core of Calm, Strength and Happiness, by Rick Hanson Ph.D. with Forrest HansonHardwiring Happiness: The New Brain Science of Contentment, Calm and Confidence, by Rick Hanson PhD Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom, by Rick Hanson Ph.D. with Richard Mendius, MD Just One Thing: Developing a Buddha Brain One Simple Practice at a Time, by Rick Hanson PhD Mother Nurture: A Mother’s Guide to Health in Body, Mind, Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.