Ep 264: Overcoming Anxiety, Finding Well-Being

Dr Gregory Scott Brown, author of The Self-Healing Mind, helps us
bust myths surrounding mental health and self-care. We discuss
the difference between mental health and mental illness and the
keys to teen well-being.





Sponsored by Equip: Eating disorder treatment
that works—delivered at home. Visit equip.health/talking for more
information, and a free consultation.


Full Show Notes


As parents, we spend a lot of time thinking about our teens’
mental health. Often, the first things that come to mind are
mental illnesses like depression, anxiety, or suicidal thoughts.
However, there’s a key distinction between mental illness and
mental health. While illnesses like depression undoubtedly take a
toll, mental health refers to overall well-being - things like
motivation, focus, emotional regulation and connection.


So how can we support the mental health of our teens? This week,
we’re talking self-care - those small, daily practices that equip
us to handle life’s ups and downs. To break it all down, we’re
joined by Dr. Gregory Scott Brown, psychiatrist and author of The
Self-Healing Mind.


In his book, Dr. Brown outlines what he calls the five pillars of
self-care: sleep, spirituality, nutrition, breathwork and
movement. He explains how these pillars not only stave off mental
illness, but also strengthen the skills and habits teens need to
build mental resilience. Things like focus, self-awareness,
stress tolerance, healthy relationships and more.


The Healing Potential Of Self-Care


In our interview, Dr. Brown explains that self-care practices
have scientifically-proven healing effects on the mind and body.
Breathing exercises can stimulate relaxation responses by
increasing GABA and alpha brain waves. Adequate sleep allows the
brain to replenish and solidify memories. Movement and yoga help
us cultivate conscious body awareness and presence. And healthy
eating provides the building blocks for neurotransmitters that
regulate mood.


Rather than erasing unwanted feelings with medication, self-care
helps us sit with discomfort and understand the message behind
our emotions, Dr. Brown explains. However, self-care can
powerfully complement medical treatment for those facing clinical
diagnoses like depression or anxiety. Like a ladder that helps
someone climb out of a ditch, meds offer initial relief, but
self-care helps sustain mental health over the long run.


Daily Self-Care For Busy Teens


The best part about self-care is that it takes no special skill
or money to practice - just intention and consistency. Dr. Brown
suggests starting small by choosing one or two pillars to focus
on. Teens might start going on nightly walks with a parent or
friend. They could set aside 10 minutes before bed to journal. Or
challenge themselves to put their phones away during mealtimes.


On top of specific techniques for sleep, eating, breathing,
meditation and more, Dr. Brown provides tips for making self-care
stick. Like scheduling it into each day or week. Or practicing it
preventatively, not just when stressed. He also explains how
parents can model self-care, and even make it a shared activity
through things like breathwork before bed. By living self-care,
not just preaching it, we’ll inspire the next generation to make
it a lifelong habit.


There’s so much more from our conversation with Dr. Brown about
the remarkable impacts self-care can have - both big and small.
To learn more, be sure to check out The Self-Healing Mind
wherever you get your books!





Sponsored by Equip: Eating disorder treatment
that works—delivered at home. Visit equip.health/talking for more
information, and a free consultation.