Calm Your Caveman
Dr. Adriana Jarvis Twitchell
Welcome to "Calm Your Caveman" – the podcast that gives you the tools for anxiety mastery. I'm Dr. Adriana Jarvis Twitchell, and my doctoral degree in anxiety management strategies qualifies me to guide you on this journey. I've walked the path from chronic anxiety to security, and I'm here to help you do the same. In this podcast, you'll find control through understanding how emotions are generated and learn effective anxiety mastery strategies for every circumstance. By tuning in, you’ll achieve increased productive energy, access to peak performance, and greater self-understanding. No need to be bullied any longer by your anxiety. Join me on "Calm Your Caveman" and start your journey towards a life where you're in control, balanced, and thriving.
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Top 10 Calm Your Caveman Episodes
Goodpods has curated a list of the 10 best Calm Your Caveman episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Calm Your Caveman for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Calm Your Caveman episode by adding your comments to the episode page.
When Giving Backfires: Healing the Anxiety of Overgiving
Calm Your Caveman
04/28/25 • 27 min
This episode starts with a conversation with my mom, who has spent a lifetime quietly serving others and finding real joy in it. But for me, giving didn’t always bring peace — it often brought guilt, pressure, and anxiety. If service is supposed to make us happier, why can it sometimes feel so heavy? I open up about my own dysfunctional relationship with giving, how it was harming rather than helping, and what finally shifted. Learn the two major blocks that might be keeping you from experiencing the mental health benefits of kindness — and how to turn giving into a powerful, joyful tool for emotional healing.
00:30 – Welcome & Introduction
00:52 – My Mom’s Service and What She Gains From It
9:19 – When Service Becomes a Burden
10:58 – The Global Science of Kindness
12:29 – Learning to Put My Oxygen Mask on First
16:09 – Choice vs Obligation in Service
21:56 – Kindness Narrative: Making a Support Fund
For full episode, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/when-giving-backfires:-healing-the-anxiety-of-overgiving
Music:
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
Harmonia Artificioso-Ariosa, Partita No. 4 in E flat Major (excerpts). Performed by the Avery Ensemble, recorded 2017. Used by permission. To stream recording go to: https://music.apple.com/br/album/mozart-biber-creston-schoenfield/1373331850?l=en-GB
More information at https://www.averyensemble.com/
09/30/24 • 38 min
In the second part of our enlightening conversation with Dr. Thomas W. Nielsen, we delve deeper into the concept of meaningful happiness. Dr. Nielsen shares profound insights on the practical application of self-care principles, encapsulated in the acronym "SELF CARE AIMS."
This episode explores the importance of balancing self-care and compassion with giving to others, emphasizing the role of self-compassion over mere self-esteem. Dr. Nielsen discusses the significance of autonomy, environment, achievement, and more, providing actionable advice on nurturing these areas to enhance overall well-being. This episode is a must-listen for anyone seeking to cultivate a fulfilling, purpose-driven life, and “find their why” as a foundational starting point for anxiety management.
[00:00:00] - Introduction to the episode
Recap of the first part and setting the stage for a deeper discussion on self-compassion and self-esteem.
[00:02:30] - Self Care AIMS: A comprehensive tool
Dr. Nielsen introduces the Self Care AIMS acronym and explains how it serves as a practical guide for self-care.
[00:07:00] - The difference between self-esteem and self-compassion
Exploration of how these two concepts differ and the benefits of fostering self-compassion.
[00:12:00] - Applying Self Care AIMS in daily life
Practical advice on how to implement the acronym in everyday routines, emphasizing the need for customization.
[00:16:00] - Compassion as a pathway to meaningful happiness
Discussion on how compassion for oneself and others can lead to a more meaningful and happy life.
[00:18:30] - The importance of self-compassion over self-esteem
Dr. Nielsen explains why self-compassion is a more stable foundation for well-being than self-esteem, citing research and personal anecdotes.
[00:21:00] - Final thoughts and takeaways
Reflecting on the key messages from the series and encouraging listeners to practice self-compassion in their daily lives.
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com.
09/16/24 • 33 min
In this episode of Calm Your Caveman, Dr. Twitchell deepens the conversation on finding your purpose as a foundational strategy for mastering anxiety. Building upon the previous discussion, this episode emphasizes the power of a clear 'why' to navigate complex emotional events and conflicting inner valuations. Dr. Twitchell explores how a defined purpose helps in choosing the right emotional regulation strategies and ensuring efficient resource allocation. Real-life examples, including job dissatisfaction and social anxiety, illustrate how identifying long-term values can guide critical life decisions. Additionally, the episode encourages writing exercises to bring subconscious values to the surface, thereby fostering greater emotional autonomy and resilience.
Key Points:
Choosing Strategies Based on Desired Outcomes: We discuss how knowing your desired outcome helps in selecting the appropriate emotional regulation strategies.
Handling Complex Emotions: We talk about the complexity of emotional events and how having a sense of purpose can help resolve inner conflicts by prioritizing long-term values.
Willingness to Feel Anxiety: We Introduce the concept of being willing to experience anxiety in the service of something valued and how this paradoxically reduces anxiety.
[00:00:00] - Introduction and recap of the previous episode on finding your 'why.'
[00:01:00] - How purpose changes your brain’s perception of demands.
[00:03:21] - Creative problem-solving and the grit factor.
[00:03:59] - The importance of writing down your thoughts.
[00:09:20] - Identifying desired outcomes and choosing appropriate strategies.
[00:10:50] - Examples of applying these concepts in real-life situations (stifling job and social anxiety).
[00:19:05] - Handling complex emotions and resolving inner conflicts.
[00:21:04] - Willingness to feel anxiety and its paradoxical effect on reducing anxiety.
[00:26:36] - Purpose-oriented goals and efficient allocation of resources.
[00:27:23] - Summary and closing remarks.
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com.
Find Your Why: Foundational Anxiety Management Strategies (Part I)
Calm Your Caveman
09/09/24 • 30 min
In this episode of Calm Your Caveman, the focus shifts from anxiety concepts to introducing foundational strategies for managing anxiety, specifically 'Finding Your Why.' Dr. Twitchell reviews the emotion generation process and the four families of regulation strategies, emphasizing the importance of choosing suitable strategies based on personal context and goals. Finding your purpose, or 'why,' is highlighted as it reduces anxiety by altering the brain's perception of demands and resources, increasing autonomy, and fostering persistence. The episode also offers practical exercises to help listeners identify their life purpose and overarching goals.
[00:00:00] - Introduction to Anxiety Management
[00:00:46] - Review of Emotion Regulation Strategies
[00:02:06] - Choosing the Right Strategy
[00:02:27] - Foundational Strategies: Find Your Why and Know Your Context
[00:04:37] - Deep Dive into 'Find Your Why'
[00:06:56] - The Importance of Purpose in Anxiety Management
[00:21:14] - Exercises to Discover Your Purpose
[00:28:47] - Conclusion and Next Steps
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com
Is Stress Good or Bad For You? Anxiety Master Key Concepts Part II
Calm Your Caveman
08/26/24 • 29 min
In this episode of Calm Your Caveman, the discussion picks up from previous sessions on anxiety master key concepts focusing on the appraisal theory as a tool for regulating emotions. Dr. Twitchell explains how appraisals, our brain's interpretations of situations, determine whether emotions are helpful or harmful by aligning with our goals.
The episode delves into the dimensions of appraisal: desirability, attribution, and expectancy, and how they influence our emotional responses in stressful situations. Special emphasis is placed on understanding the challenge versus threat response – the former being when demands are met by our resources, producing adaptive and facilitating stress, and the latter when demands exceed our resources, leading to detrimental and lingering stress. Practical tips are given for recognizing and altering these responses. Dr. Twitchell references key studies and provides resources for further exploration.
[00:00:00] - Introduction and Recap
[00:01:07] - Understanding Appraisal Theory
[00:07:22] - Unconscious Appraisals
[00:09:41] - Appraisal Dimensions
[00:12:24] - Stress and Coping
[00:15:44] - Challenge vs. Threat Response
[00:25:30] - Practical Exercises and Conclusion
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com
You Need an Anxiety Master Key
Calm Your Caveman
08/12/24 • 17 min
In this episode, we discusses the concept of an "anxiety master key," a foundational tool for effective anxiety management. Dr. Twitchell outlines four essential questions that this master key addresses:
1. How to distinguish between adaptive (helpful) and maladaptive (harmful) anxiety.
2. How to cultivate helpful emotions and down-regulate harmful ones.
3. How to choose the right strategies for different situations.
4. How to implement these strategies effectively.
Dr. Twitchell emphasizes the importance of understanding and using a wide range of anxiety management strategies, referencing research that shows many people rely on only a few strategies. She highlights the need for a flexible approach to apply these tools effectively. The episode also introduces appraisal theory as a comprehensive framework (a master key) for understanding and managing anxiety, explaining its historical development and its practical applications. Dr. Twitchell promises future episodes will delve into specific concepts and strategies based on this theory.
[00:00:30] - Introduction to the concept of an anxiety master key.
[00:01:00] - Explanation of the master key and its importance.
[00:01:30] - Differentiating adaptive and maladaptive anxiety.
[00:02:00] - Example of adaptive and maladaptive anxiety in college students.
[00:03:00] - Basic principles of emotion regulation.
[00:03:30] - Choosing the right strategies for anxiety management.
[00:04:00] - Implementing chosen strategies.
[00:05:00] - Need for a large and flexible toolkit of strategies.
[00:06:00] - Complexity of matching strategies to circumstances.
[00:07:00] - Role of theories in reducing difficulty of anxiety regulation.
[00:08:00] - Importance of understanding patterns and principles.
[00:09:00] - Introduction to the appraisal theory of emotion.
[00:10:00] - Historical development of the appraisal theory.
[00:11:00] - Relevance of appraisal theory to anxiety management.
[00:12:00] - Benefits of using the appraisal theory for strategy implementation.
[00:13:00] - Importance of useful models in anxiety management.
[00:15:00] - Preview of upcoming episodes focusing on appraisal theory concepts and strategies.
[00:16:00] - Conclusion and invitation to next week's episode.
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com
10/14/24 • 24 min
In this episode, Dr. Twitchell discusses the second foundational strategy for anxiety mastery, which is understanding and knowing your context. She emphasizes the importance of recognizing different levels of emotional distress and matching appropriate strategies to those levels. The episode explores how high cognitive load strategies can be practiced during low anxiety periods and how strategies can become automatic through practice. Dr. Twitchell also introduces concepts from Veilleux et al. and Dr. James Gross, discussing automatic appraisals and the need to practice strategies proactively.
Key Points Covered:
1. Understanding Context and Emotional Intensity (1:31 - 4:30)
- Explanation of how different strategies are suitable for different contexts.
- Importance of understanding the level of your emotional distress.
2. Cognitive and Physical Response Strategies (6:01 - 7:30)
- Overview of cognitive reappraisal and physical response strategies.
- Introduction to the concept of the "thinking threshold."
3. Practical Applications and Strategy Selection (7:31 - 12:00)
- How to select strategies based on your emotional intensity.
- Importance of practicing strategies during low-stress times to make them automatic.
4. Diagram and Concept Review (18:01 - 24:00)
- Explanation of a diagram illustrating emotional distress levels and appropriate strategies.
- Recap of key concepts: emotional intensity, strategy selection, and practice.
[00:00:00] - Introduction and Recap
[00:01:16] - Understanding Your Context
[00:04:05] - The Thinking Threshold
[00:08:08] - Appraisal and Practice
[00:13:34] - Diagram and Practical Strategies
[00:21:53] - Conclusion and Upcoming Topics
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com.
Anxiety and Your Energy Budget
Calm Your Caveman
10/21/24 • 27 min
In this episode of 'Calm Your Caveman,' Dr. Twitchell discusses the concept of managing your energy budget to alleviate anxiety. She emphasizes this is a situational strategy with indirect influence on anxiety regulation. The limits of situational strategies are discussed, given that people are notoriously bad at predicting their future emotional states, a concept known as affective forecasting. This often leads to overestimation of how happy or sad future situations will make them feel. With this understanding established however, situational strategies can be effectively leveraged as one of the many tools available for anxiety management.
Drawing from her personal experience with chronic fatigue during long COVID, she explains how overspending your physical and mental resources can lead to heightened stress and anxiety. The episode details how to be mindful of energy expenditure, prioritize essential tasks, and ensure sufficient rest and self-care to maintain a healthy balance. Listeners are encouraged to understand their personal limits and make conscious choices to support their overall well-being.
[00:00:00] - Introduction to Situational Strategies
[00:00:47] - Foundational Strategies Recap
[00:01:52] - Understanding the Process Model of Emotion Generation
[00:04:06] - Types of Situation-Focused Strategies
[00:06:35] - The Role of Appraisal in Emotional Experience
[00:07:57] - Misjudging Future Emotional Responses
[00:14:41] - The Energy Envelope Concept
[00:19:49] - Managing Your Energy Budget
[00:25:06] - Conclusion
For full show notes including resources mentioned go to: www.calmyourcaveman.com.
11/04/24 • 43 min
In this episode, Dr. Christopher Minson, a renowned human physiologist and co-founder of NatureQuant, delves into the significant mental and physical health benefits of spending time in nature. Dr. Minson discusses the physiological responses to natural environments and the evidence supporting nature's positive impact on reducing stress, anxiety, and depression. He emphasizes the concept of "forest bathing," the importance of fractal patterns in nature, and introduces practical ways to incorporate nature into daily life. He also shares the "20-5-3 Rule" for nature exposure, a guideline designed to maximize the mental and physical benefits of being in nature. This episode provides a rich blend of scientific insights and practical advice for anyone looking to enhance their well-being through nature therapy.
[00:00:00] - Introduction to the Episode
[00:03:00] - Meet Dr. Christopher Minson: His Background and Research
[00:07:35] - The Immediate Benefits of Nature Exposure on Mental Health
[00:13:10] - The Physiological Impact of Nature: Lowering Cortisol and Stress Levels
[00:17:20] - The "Nature Dose" App: Measuring Your Nature Exposure
[00:21:40] - Optimal Time in Nature: The 25-3-5 Rule for Mental Health
[00:26:15] - Long-Term Effects of Nature Exposure on Well-being
[00:30:45] - Practical Tips for Incorporating Nature into Daily Life
[00:35:20] - The Importance of Green and Blue Spaces
[00:39:55] - Final Thoughts: Protecting and Valuing Nature for Health
[00:42:00] - Closing Remarks and Where to Find More Information
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com
10/07/24 • 24 min
In this episode, we move from theory to practice. Where recent episodes focused on the theory of finding your "why," this episode explores application: an interview with Ana Regina Cardoso is presented as a form of modeling, offering listeners a concrete example of how “finding your why” can be applied in real life. She shares her experiences of caring for her sick mother at a young age and how these early responsibilities shaped her concept of a life purpose. From coordinating community aid during the pandemic to supporting the elderly through art projects, Ana’s story is a powerful testament to how hardship can be transformed into a life of purpose and service.
[00:00:00] - Introduction: How Looking to Models Can Help You Find Your Why.
[00:05:56] - Interview with Ana Regina Cardoso Begins: Early Life and Caring for Her Mother.
[00:09:47] - Transition to a Life of Service: From Personal Struggles to Community Support.
[00:11:04] - The Garage of Goodness: Organizing Pandemic Relief Efforts.
[00:14:46] - Expanding Her Mission: Continuing to Help Families Post-Pandemic.
[00:20:33] - The Power of Modeling: Inspiring Others Through Positive Actions.
[00:22:00] - Reflections: How Ana Turned Sadness into a Strength and Found Her "Why."
[00:23:38] - Conclusion: The Ongoing Impact of Ana’s Work and Her Commitment to Helping Others.
For full show notes, including resources mentioned, go to:
www.calmyourcaveman.com.
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FAQ
How many episodes does Calm Your Caveman have?
Calm Your Caveman currently has 42 episodes available.
What topics does Calm Your Caveman cover?
The podcast is about Control, Health & Fitness, Stress, Anxiety, Mental Health, Podcasts, Self-Improvement, Balance, Education and Emotions.
What is the most popular episode on Calm Your Caveman?
The episode title 'Dr. Thomas Nielsen Part II: Embracing Self-Compassion for a Meaningful Life' is the most popular.
What is the average episode length on Calm Your Caveman?
The average episode length on Calm Your Caveman is 26 minutes.
How often are episodes of Calm Your Caveman released?
Episodes of Calm Your Caveman are typically released every 7 days.
When was the first episode of Calm Your Caveman?
The first episode of Calm Your Caveman was released on Aug 5, 2024.
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