In this episode, we delve into the profound effects of mindfulness meditation on anxiety and explore practical ways to incorporate it into your daily life. Dr. Twitchell discusses the scientific backing of mindfulness and its benefits, emphasizing the importance of practice for achieving mastery. Discover how starting with tiny, manageable habits can make mindfulness a natural part of your routine, helping you stay present and calm amidst the chaos of modern life.

Learn the key differences between mindfulness meditation and other forms of meditation, and how it specifically helps in redirecting attention and reappraising situations to manage anxiety. This episode is packed with practical advice and encouragement for anyone looking to start or deepen their mindfulness practice.


00:00 Introduction to Mindfulness Meditation

01:04 Understanding Different Meditation Styles

03:33 The Process Model of Emotion Generation

04:15 Mindfulness Meditation and Emotional Regulation

10:22 Mindfulness Meditation's Impact on Anxiety

11:58 Challenges and Hypotheses in Mindfulness Research

17:47 Practical Ways to Practice Mindfulness

25:22 Mindfulness in Daily Activities

29:42 Conclusion and Encouragement

For full show notes including resources mentioned go to: https://www.calmyourcaveman.com/episodes/cultivating-mindfulness%3A-simple-steps-to-soothe-anxiety-

In this episode of Calm Your Caveman, we dive into the therapeutic power of music as a tool for anxiety management. Join us as we explore the science behind why music can be so effective in soothing anxious minds and how you can incorporate it into your daily routine to foster calm and resilience.

We'll break down the emotion generation process model and discuss how music listening can disrupt this cycle to reduce anxiety. Drawing on several systematic reviews and meta-analyses, we highlight the proven benefits of music listening across various settings and populations, emphasizing its accessibility as a self-administered tool.

We delve into the physiological effects of music, such as the reduction of cortisol and other stress biomarkers, and examine how music induces physical calming effects during high-anxiety moments. Insights from Stephen Porges' research on the Safe and Sound Protocol reveal the calming influence of vocal prosody and how certain music can mimic this effect.

Finally, we provide practical advice on creating a personalized playlist to harness the anxiety-reducing power of music effectively.


[00:00:00] - Introduction to the episode and the focus on music listening as a tool for anxiety management.
[00:00:19] - Explanation of the emotion generation process model: situation, attention, appraisal, and emotional response.
[00:01:37] - How music listening can interfere with multiple points in the emotion generation process.
[00:02:29] - Discussion on the findings of a systematic review and meta-analysis of music listening's effect on anxiety.
[00:04:00] - Impact of music listening in various settings and its accessibility as a self-administered tool.
[00:06:00] - Music listening's effectiveness across diverse populations, including those under extreme stress.
[00:08:00] - Exploration of why music listening reduces anxiety: physiological effects, reduction in cortisol, and other biomarkers.
[00:10:26] - Insight into Stephen Porges' research on the Safe and Sound Protocol and its implications for anxiety management.
[00:13:00] - The role of vocal prosody in calming anxiety and how certain music mimics this effect.
[00:22:00] - Practical advice on creating a playlist with music that can help reduce anxiety.
[00:24:08] - Summary of how music listening influences emotion regulation indirectly through various points in the emotion generation process.


For full show notes including resources mentioned go to: https://www.calmyourcaveman.com/episodes/harmonize-your-anxiety%3A-the-power-of-music-listening-

In this episode, we explore the pervasive issue of living in a constant state of high alert and its impact on our anxiety levels. Drawing insights from Alan Gordon's book "The Way Out," we discuss how modern life's constant bombardment of notifications and alerts keeps us perpetually stressed. By examining statistics from the Gallup 2019 Global Emotions Report, we highlight the prevalence of stress in today's society and delve into how our brains, evolved for a low-stimulation environment, struggle to cope with this constant high alert state. Tune in to gain valuable insights and practical tips for reducing anxiety by breaking free from the high alert habit, helping you cultivate a calmer and more balanced life.


[00:00:00] - Introduction to breaking the high alert habit
[00:01:17] - Gallup 2019 Global Emotions Report statistics
[00:03:05] - Illustration using a zebra's response to stress
[00:06:00] - Evolutionary adaptation and the modern environment
[00:09:00] - Differentiating between challenge and threat responses to stress
[00:11:28] - The role of cell phones in maintaining high alert
[00:13:13] - Practical strategies for managing phone usage
[00:16:30] - The impact of news consumption on stress levels
[00:17:29] - Importance of digital fasting and setting boundaries
[00:18:01] - "Busy Busy Busy" song from Sandra Boynton’s Philadelphia Chickens


“BusyBusyBusy” Song from Philadelphia Chickens used in this podcast episode by permission. Book copyright © 2002, 2023 by Sandra Boynton. Recording copyright ℗ 2002 by Sandra Boynton. All rights reserved, including the right of reproduction in whole or in part in any form.

For full show notes, including resources mentioned, go to:
https://www.calmyourcaveman.com/episodes/break-the-high-alert-habit-