Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
Kimberley Quinlan, an anxiety specialist for over 15 years, delivers Science-Based Solutions for Anxiety, Panic, Depression, OCD, Social Anxiety, Health Anxiety, & other difficult emotions. The New York Times listed Your Anxiety Toolkit as one of the "6 Podcasts to Soothe An Anxious Mind" (April 27, 2024). We are on a mission to help people who want to thrive in the face of anxiety and other mental health struggles. A beautiful life is possible!
Episodes
In this episode, I talk about something I hear from clients almost every day: "I don't feel good enough."
In this episode, I'm breaking down what intrusive thoughts actually say about you, why certain thoughts can feel so threatening to your identity, and how to stop getting pulled into analyzing, proving, and solving them.
In this episode, I talk about how mindfulness doesn't have to mean sitting quietly for 20 minutes or somehow reaching a perfectly calm state.
In this episode, I'm breaking down the cycle of depression and sharing three practical, research-backed skills to help you recognize the pattern, interrupt it, and begin reconnecting with your life.
In this episode, I walk you through what to do when you're in the middle of a panic attack. I explain what is happening inside your body and why symptoms like a racing heart, dizziness, shortness of breath, nausea, shaking, or feeling disconnected can feel so frightening.
In this episode, I'm breaking down what Pure OCD really is, why mental compulsions are so often missed, and how you can begin changing your response to intrusive thoughts and rumination.
In this episode, I talk about why intrusive thoughts can feel so terrifying and what actually keeps us afraid of them.
In this episode, I'm exploring the binge eating cycle, why restriction and shame can keep it going, and how self-compassion, emotional acceptance, and rebuilding trust with food and your body can support recovery.
In this episode, I walk you through the practical skills I teach my clients with social anxiety when they want to feel more comfortable talking to strangers and connecting with others. Instead of expecting conversation to suddenly feel natural, we start small and build these skills through repetition. We begin with open body language, a gentle smile, and brief eye contact before working our way up to saying hello, offering a compli...
In this episode, I'm sharing a practical toolkit for partners of people with relationship OCD (ROCD), so you can support your loved one's recovery while also protecting your own emotional well-being.
In this episode, I talk about why uncertainty can feel so unbearable when you struggle with anxiety, OCD, or depression.
In this episode, I share how AI can unintentionally reinforce OCD, and how, with the right prompts and an ERP-focused approach, you can use it as a tool that supports your recovery instead of strengthening your compulsions.
In this episode, I explore how adding DBT skills to ERP can help you tolerate overwhelming emotions, stay engaged in treatment, and move toward lasting OCD recovery with greater confidence and self-compassion.
Summary: In this episode, I share 13 of my favorite "sassy" responses to anxiety that can help you stop getting pulled into intrusive thoughts, rumination, and compulsive behaviors. When anxiety shows up with a frightening thought or a big "what if," it's so easy to treat it like it's urgent or important. Instead, I introduce a series of playful but powerful non-engagement responses that help you acknowledge the thought without get...
In this episode, I share why overthinking isn't actually a thinking problem, but a willingness-to-feel problem, and I teach you a simple, compassionate framework to break free from rumination and reconnect with what truly matters.
In this episode, I explore the powerful science of post-traumatic growth and share why healing after trauma isn't just about reducing PTSD symptoms, but also about discovering new strength, meaning, and hope.
Summary: In this episode, I break down six commonly missed signs of OCD and explain why so many people go undiagnosed or receive the wrong treatment. While many people think OCD is only about visible behaviors like checking, cleaning, or being organized, the reality is that OCD often shows up in much more hidden ways. I explain how obsessions can be thoughts, feelings, sensations, urges, or images, and how many compulsions happen e...
In this powerful conversation with Dr. Reid Wilson, I explore why trying to quiet OCD often keeps us trapped and how learning to stop playing defense and start playing offense can transform the recovery journey.
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