Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression

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• 488 Relationship OCD: How to Know If You Have It and What Actually Helps 03.06.2026 34分

  n this episode, I'm breaking down what Relationship OCD really looks like, why the search for certainty keeps you stuck, and how to stop letting intrusive doubts control your relationship.
• Bonus Episode: Signs You are Too Self-critical 29.05.2026 15分

  Summary: In this episode, I talk about how self-criticism can quietly interfere with recovery and healing. So many people believe being hard on themselves will motivate them to do better, but in reality, constant self-judgment often increases anxiety, lowers confidence, and makes it harder to move forward. I walk through some common signs of self-criticism, including harsh self-talk, perfectionism, difficulty accepting compliments, and feeling guilt or shame over even small setbacks.
• 487 9 Things I Tell My Patients in Their First Session of OCD Treatment 27.05.2026 18分

  In this episode, I'm sharing the nine core things I teach every OCD client in their very first therapy session to help them better understand recovery, build confidence in ERP, and begin responding differently to intrusive thoughts.
• 486 What If I'm Not Enough" Is Not a Confidence Problem (It's an Anxiety Trap) with Paul Gilmartin 20.05.2026 32分

  In this episode, I sit down with Paul Gilmartin to talk about the hidden fear of "not being enough," how it quietly fuels anxiety and shame, and what actually helps us heal from it.  
• Bonus Episode: Why Your Brain Won't Let Things Go (And What to Do Instead) 15.05.2026 8分

  Summary: In this episode, I explain why your brain can get stuck replaying thoughts, searching for answers, and trying to feel certain before it can move on. So often, people think they have an overthinking problem, but the real issue is that the brain has learned that solving equals safety. Every time you analyze, replay, or try to "figure it out" to get relief, your brain learns to keep sending you back into the same cycle.
• 485 How to Win Against Anxiety (with Reid Willson) 13.05.2026 47分

  In this episode, I sit down with anxiety expert Reed Wilson to talk about why recovery is not about getting rid of anxiety, but learning how to change your relationship with uncertainty, fear, and resistance.
• Bonus Episode: The Two Things Anxious People Do That Makes Everything Worse 08.05.2026 13分

  Summary: In this episode, I talk about two very common mistakes anxious people make that actually keep anxiety cycles going stronger: responding with urgency and treating every thought, feeling, or sensation as incredibly important. I share a personal story from volunteering at a school bake sale, where I caught myself rushing, overperforming, and reacting as if everything was high stakes, even though there was no real danger present.
• 484 Interoceptive Exposure & Panic Attacks: How Facing Physical Sensations Can End the Fear Cycle 06.05.2026 16分

  In this episode, I walk you through how panic disorder is maintained and teach you a step-by-step, evidence-based approach using interoceptive exposures to help you change your relationship with anxiety and build true freedom.  
• Bonus Episode: What Is Anticipatory Anxiety (And Why It's Often Worse Than the Thing Itself) 01.05.2026 15分

  In this episode, I talk about anticipatory anxiety, the intense fear or dread that shows up before something even happens. So often, the waiting, imagining, and "what if" spiral can feel worse than the actual event itself. I explain how this happens and why your brain reacts so strongly, even when there isn't a real threat in front of you.
• Daily Self‑Compassion Routine: 10 Minutes to Reduce Anxiety & Improve Resilience 29.04.2026 24分

  In this episode, I walk you through a simple, 10-minute daily self-compassion practice that can help you change your relationship with anxiety and gently support your recovery.
• Bonus Episode: Sleep Anxiety: The 1 Thing Everyone Gets Wrong About Sleep Hygiene 24.04.2026 10分

  In this episode, I talk about why so many people struggle with sleep anxiety even when they're doing everything "right." You might be following all the sleep hygiene rules, no screens, consistent bedtime, calming routines, and still lying awake, wondering what's wrong. The truth is, for anxious brains, trying too hard to sleep can actually make it harder. Sleep is one of the few biological processes that resists effort, and the more pressure you put on it, the more alert your body becomes.
• 482 Why My ERP Isn't Working: 5 Common Mistakes & What to Fix 22.04.2026 21分

  In this episode, I walk you through the five most common mistakes people make with ERP and share practical, compassionate strategies to help you break free from the OCD cycle and make your recovery work more effective.
• Bonus Episode: 5 Self‑Compassion Exercises That Support ERP & OCD Recovery 17.04.2026 14分

  In this episode, I talk about something that doesn't replace ERP, but actually makes it more effective: self-compassion. So many people worry that being kind to themselves will weaken recovery, let them off the hook, or make OCD worse. But the truth is that self-criticism often increases anxiety, reinforces the obsession cycle, and leads to more burnout and exhaustion.
• 481 Harm OCD Explained: What It Is, Why It Happens & How to Manage It 15.04.2026 31分

  In this heartfelt episode, Kimberley Quinlan and therapist Lacey Yukelson unpack what harm OCD really is, why it feels so terrifying, and how recovery becomes possible when you stop fighting the thoughts and start changing your response.
• Bonus Episode: What to Say When Your Brain Freezes in Conversation: Social Anxiety Rescue Script 10.04.2026 12分

  In this episode, I talk about what to do when your brain freezes in conversation and social anxiety suddenly takes over. So many people experience that moment where their mind goes blank and they immediately assume they've failed, but I want to help you understand that this is a freeze response, not a personal failure. When anxious brains feel pressure, freezing is a very common response.
• 480 People Pleasers and the Shame They Hide (with Maggie Nick) 08.04.2026 52分

  In this heartfelt episode, I sit down with Maggie Nick to explore why so many "good kids" grow into adults carrying deep shame, people-pleasing patterns, and fear of disappointing others—and how healing begins with compassion and understanding.  
• Bonus Episode: The 3 Hidden Causes of Your UNEXPECTED Panic Attacks (And How to Fix Them) 03.04.2026 14分

  In this episode, I talk about why panic attacks so often feel like they come out of nowhere when, in reality, there are usually hidden triggers building beneath the surface.
• 479 Why the Most Responsible People Struggle in Silence (with Dr Margaret Rutherford) 01.04.2026 33分

  In this episode, we explore how perfectly hidden depression can live beneath strength and success, and how learning to gently open up can begin to set you free.  
• Bonus Episode: Cognitive Defusion: 4 Techniques to Detach from Intrusive Thoughts (Mental Compulsion Tool) 27.03.2026 10分

  n this episode, I teach you a simple but powerful shift called cognitive defusion, a way to create space between you and your intrusive thoughts. So often, thoughts can feel urgent, dangerous, or completely true, like warnings you have to act on. But just because a thought feels real doesn't mean it is.
• 478 OCD Core Fears with Michelle Massi 25.03.2026 28分

  If you find yourself compulsively Googling symptoms and feeling more anxious than reassured, this episode offers a compassionate, evidence-based 3-step plan to help you break free from cyberchondria and health anxiety.