Your Anxiety Toolkit

SUMMARY: Today, we are going to talk with you about the 7 common struggle you have with time management.  Do you find yourself constantly looking at the clock? Or, wishing time would go faster?  Do you feel like your to-do list is so long that you will never get them done? Or, do you feel like you never have time to prioritize yourself?  In today's, podcast, we talk all about your relationship with time and why it is a HUGE part of managing anxiety, depression, and stress. In This Episode, we address the 7 common struggles you have with time management. “I don't have enough time” “I have so much to do” “I have so much I want to do” “I struggle to start and stop activities” “I don't a good understanding of how long things take” “I don't like structure” “I hate being told what to do with my time” Links To Things I Talk About: ONLINE COURSE Time Management for Optimum Mental Health https://www.cbtschool.com/timemanagement Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com

SUMMARY: In this episode, we review how important it is to address procrastination, as it impacts so many people in so many ways.   We also will review how procrastination is the same thing as avoidance and how people can work towards implementing time management skills to help them build a routine that helps them get the things they want to get done. In This Episode: We outline procrastination definition and procrastination pros and cons. How procrastination is simply an avoidance safety behavior. How to manage procrastination in , Anxiety, OCD and OCD recovery Our new course called Time Management for Optimum Mental Health Links To Things I Talk About: ONLINE COURSE Time Management for Optimum Mental Health https://www.cbtschool.com/timemanagement Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to

SUMMARY: Today we have Amanda White, an amazing therapist who treats anxiety, eating disorders and substance use. Amanda is coming onto the podcast today to talk about her book, Not Drinking Tonight and how we can all have a healthy relationship with alcohol. Amanda White talks about ways you can address your relationship with alcohol, in addition to drugs, social media and other vices. Amanda White also shares her own experience with alcohol use and abuse and her lived-experience with sobriety. In This Episode: Do you have a healthy relationship with alcohol Why we use alcohol and substances to manage anxiety and other strong emotions How to build a healthy relationship with alcohol. How to manage substance abuse, anxiety and substance use in recovery. Tools and tips to manage alcohol use and abuse Links To Things I Talk About: Easiest place to get Amanda’s book with all links amandaewhite.com/book Instagram @therapyforwomen My therapy practice therapyforwomencenter.com ERP School: https://www.cbtschool.co

In today’s episode, Kimberley Quinlan talks about the importance of identifying catastrophic thinking. The reason this is so important is that this type of cognitive distortion or cognitive error can increase one’s experience of anxiety and panic, making it harder to manage it at the moment. Kimberley talks about the importance of mindfulness and self-compassion when responding to catastrophization also.  In This Episode: What is Catastrophization? Why is it important that we catch how we catastrophize? How to manage Catastrophization? How correcting our thoughts can help, sometimes..but not always. Links To Things I Talk About: ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone needs tools for a

SUMMARY:  Today we have Windsor Flynn talking about how she realized the benefits of meditation for anxiety and OCD in her recovery. Winsdor brought her lived experience and training to the conversation and addressed how meditation has helped her in many ways, not just with her OCD and mental health. In This Episode: The benefits of meditation for general anxiety The benefits of meditation for OCD The roadblocks to practicing meditation How Mindfulness and mediation help with daily stress (especially through COVID-19) Links To Things I Talk About: Instagram: @windsormeditates Instagram: @Windsor.Flynn Website: www.windsorflynn.com (Windsor is certified to teach the 1 Giant Mind 3 Day Learn Meditation course). ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors. 

SUMMARY:  Today, I wanted to dedicate an entire episode to the five things that I learned in 2021. I have found 2021 to be one of the harder years, but probably the most transformational for me, and that is one of the things I’ll talk about here very, very soon. The 5 Things I learned this Year: Recovery goes smoother when you slow down and act intentionally Life is not supposed to be easy It is my responsibility to manage my mind Catch your thought errors I am not for everyone Links To Things I Talk About: Changed our name on Instagram Lots of exciting information on cbtschool.com ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone needs tools for anxiety... If you like Your Anxiety Toolkit Podca

In This Episode: How to identify what your role is in a relationship How to manage a mental illness and set boundaries How boundaries are needed when you are in recovery How to set boundaries with a loved one during the holiday season. Links To Things I Talk About: ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone needs tools for anxiety... If you like Your Anxiety Toolkit Podcast, visit YOUR ANXIETY TOOLKIT PODCAST to subscribe free and you'll never miss an episode. And if you really like Your Anxiety Toolkit, I'd appreciate you telling a friend (maybe even two). EPISODE TRANSCRIPTION This is Your Anxiety Toolkit - Episode 215. Welcome back, everybody. It is the final episode of Your Anxiety To

SUMMARY: I had so many people asking questions about how to manage holiday anxiety and stress that I decided to do an entire podcast on this.  This is part 1 of a 2-part podcast Q&A. In This Episode: Q&A from this episode include How do I enjoy the holidays? How do I let go of the last Christmas? How do I survive the Holiday blues? How do I survive the holidays? How do I manage social anxiety over the holidays? How do I manage holiday travel anxiety? How to manage the financial stress of the holidays? Mental Health Holiday gift guide? How do I let go of my holiday expectations? Links To Things I Talk About: ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone needs tools for anxiety... If y

SUMMARY: Today we have Natasha Daniels, an OCD specialist, talking all about how to help children and teens with OCD and phobias.  In this conversation, we talk all about how to motivate our children and teens to manage their OCD, phobias, and anxiety using Cognitive Behavioral Therapy (CBT), Exposure and Response Prevention (ERP), and other treatments such as self-compassion, mindfulness, and ACT. We also address what OCD treatment for children entails and what changes need to be made in OCD treatment for teens. In this episode, Natasha and Kimberley share their experiences of parenting children with phobias and OCD. In This Episode: The difference between the treatment of OCD and phobias for children What OCD therapy for kids looks like compared to OCD therapy for adults How to practice exposure and response prevention for kids and teens How to motivate teens and kids to face their fears (using Cognitive Behavioral Therapy Special tricks and tools to help parents support their children with OCD and phobias

SUMMARY: In today’s podcast, we take a deep dive into a common question I get from followers and CBTschool.com members. HOW MUCH ERP SHOULD I BE DOING DAILY?  Because ERP is such an important part of OCD treatment and OCD therapy, I wanted to outline how you might set up an ERP plan for yourself and how that can help you with your OCD treatment. In This Episode: What is ERP (exposure and response prevention)? What an Exposure and Response Prevention plan looks like. How to determine how much ERP you should do each day Why it is important to practice ERP for OCD, health anxiety, and other anxiety disorders. How to taper off doing ERP once your obsessions and compulsions have reduced. How to practice self-compassion during ERP Links To Things I Talk About: ERP School: https://www.cbtschool.com/erp-school-lp Kimberley’s ERP Book: The Self-Compassion Workbook for OCD CBTschool.com Episode Sponsor This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation plat

In this week’s podcast episode, we have the amazing Shala Nicely, author of Is Fred in the refrigerator? and Everyday Mindfulness for OCD.  In this episode, we talked about people-pleasing and how people-pleasing comes from a place of shame, anxiety, and fear of judgment from others.  Kimberley and Shala share their own experiences with people-pleasing and how it created more shame, more anxiety, and more distress. In This Episode: The definition of people-pleasing How it is common for people who have OCD and Anxiety disorders. How people-pleasing impacts people’s self-esteem and their wellbeing. How people-pleasing anxiety keeps us stuck. How to manage people-pleasing in daily life. How self-compassion can help to manage people-pleasing. Links To Things I Talk About: Shala’s Website shalanicely.com Shala’s Book “Is Fred In the Refrigerator?” ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is

SUMMARY: Quite often, my clients forget to recognize avoidance as a compulsion.  While you might be spending a lot of time in your recovery reducing compulsions such as reassurance-seeking compulsions, behavioral compulsions, and mental compulsions, it is important to recognize that avoidance is also a compulsion.  In this episode, we address why it is important to address the things you are avoiding and find a way to incorporate this into your OCD treatment. In This Episode: Why Avoiding your fear keeps you stuck in the obsessive-compulsive cycle What is an avoidant compulsions? How to manage avoidant compulsions? Links To Things I Talk About: ERP SCHOOL Other podcast episodes about avoidance Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more. Spread the love! Everyone ne

SUMMARY:  There is nothing I love more than sharing the success stories of people who are using ERP to manage their OCD and intrusive thoughts.  In this week’s podcast, I interview Taylor Stadtlander about her OCD recovery and how she used ERP School to help her manage her intrusive thoughts, compulsive behaviors.  Taylor is incredibly inspiring and I am so thrilled to hear her amazing ERP Success story. In This Episode: Taylor shares how she learned she had OCD  Taylor shares how she created her own ERP recovery plan and the challenges and successes of her plan  Taylor shares how she used ERP School to help her put her ERP recovery plan together and how she now uses her skills in her own private practice. Links To Things I Talk About: Taylor’s Private Practice: https://www.embracinguncertaintytherapy.com/ Taylor’s Instagram: https://www.instagram.com/acupofmindfultea/ ERP School: https://www.cbtschool.com/erp-school-lp Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CB

The Self-compassion Workbook for OCD is here! Click HERE to learn more. This is Your Anxiety Toolkit - Episode 208. Welcome back, everybody. We are on the final week of the 30-day Self-Compassion Challenge. You guys, the growth has been profound to watch you guys, to hear from you guys, sharing what’s working, what you’re struggling with, the major strides you’ve made. I have loved every single second of it. I will be doing my best to compile all the audio. I think about 27 of the 30 days we did a live or the 31 days. We’ll be doing lives and I will compile them into one whole little mini-course that will be free for everybody on the cbtschool.com. That is yet to come. I cannot wait to hand that over to you guys. We are on the final week and I wanted to address the elephant in the room, which is exhaustion. Today, I want to talk to you about managing exhaustion because the one thing I know for sure is you’re exhausted. I’m exhausted. We’re all exhausted. It’s so hard to get motivation. It’s so hard to keep

This is Your Anxiety Toolkit - Episode 207. Welcome to Your Anxiety Toolkit. I’m your host, Kimberley Quinlan. This podcast is fueled by three main goals. The first goal is to provide you with some extra tools to help you manage your anxiety. Second goal, to inspire you. Anxiety doesn’t get to decide how you live your life. And number three, and I leave the best for last, is to provide you with one big, fat virtual hug, because experiencing anxiety ain’t easy. If that sounds good to you, let’s go. Welcome back, everybody. This is a really exciting podcast today. We have back on the show the amazing Kristin Neff. Now, as you all know, we’re doing a 30-day Self-Compassion Challenge and it is the perfect time to bring on Kristin Neff, who has written a new book called Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive. Now, while the book is directed towards women, it actually is for everybody. So, we’re speaking today in this interview about fear self-compassion an

This is Your Anxiety Toolkit - Episode 206. Welcome back, everybody. How are we doing? We are on week 3 of the Self-Compassion Challenge. So welcome if you are new and you haven’t caught up with our Self-Compassion Challenge. We are doing a 30-day Self-Compassion Challenge for everybody, so everyone can dabble in their self-compassion practice, maybe strengthen their self-compassion practice, and hopefully thrive with their self-compassion practice. Today, we’re going to talk about the roadblocks to self-compassion. Now, this is coming directly from my new book called The Self-Compassion Workbook For OCD. However, even if you don’t have OCD, this will apply to you. I did a poll on Instagram with almost a thousand people who wrote in and polled on the biggest roadblocks that they’re having, and I’ve compiled it. Thankfully, I used it in the book. The cool news is there were so many people who agreed on those top eight roadblocks. So I wanted to share them with you today. We’re going to go through each and ever

This is Your Anxiety Toolkit - Episode 205. Welcome back, everybody. We are on week 2 of this Self-Compassion Challenge. For those of you who are new to the podcast, or didn’t hear last week’s episode, go back and listen to that. We are on week 2 of a 30-days Self-Compassion Challenge. My whole goal is that you learn how to treat yourself kindly and compassionately as you move through difficult times. We are doing this to celebrate the launch of my very first book (The Self-Compassion Workbook for OCD), which I am so proud of and so excited about. Thank you to everybody who has purchased the book, supported me on social media, shouted me out to their friends and fellow followers. I cannot tell you how grateful I am. If you have got the book and you’re enjoying the book, please do go and leave a review over on Amazon, share your honest opinion or share your thoughts on social media or with anybody you can, because the more people I can help, the happier. I am. We are moving on today in this episode onto the se

Hello everyone! Today is the day that my very first book is out in the world for you to get. I could just die of excitement. So, for those of you who don’t know, I spent a large part of 2020 writing my first book. It is called the Self-Compassion Workbook For OCD: Lean into Your Fear, Manage Difficult Emotions and Focus on Recovery. I could cry. I am so excited that it is finally here. It was such a huge project in my life. Now I’m just thrilled to share it with you guys. Now, what does that mean for you? You can go and purchase the book wherever you buy books. You may order it on Amazon if you don’t have a bookstore near you. But in addition to getting the book, which is literally like, ah, I put my whole soul into this project – what you can do in addition to that is this month, for the month of October, we are going to do a self-compassion challenge. Now, before you turn the stereo or your iPhone or your iPod off, stay with me because I really strongly believe that this challenge could change your life, w

This is Your Anxiety Toolkit - Episode 203. Welcome back, everybody. Today’s episode is all about why it is so important that we expose ourselves to our fears. It’s one of the most common questions I get asked from my clients, right? Which is, why do I have to do this hard work? Why? Why of all the treatments is mine the one where I have to face my fears. Because my clients ask this all the time, I wondered whether you needed a quick pep talk just to get you back on track, to remind you why and to motivate you towards facing your fears, because it is probably the most valuable change of behavior that you will do. Welcome back. I am so happy to have you here with me today to talk about that specific topic. Before we get started, I would like to quickly dive in to really set the scene today. We’re going to talk about the hard thing, the “I did a hard thing” segment. Today’s hard thing is from anonymous, and they have submitted saying: “I haven’t drank coffee for over two years since my OCD breakdown because I w

This week we interview Drew Linsalata, an amazing friend who has written an amazing book called, “Seven Percent Slower”  Click the link below to hear more about his book! https://theanxioustruth.com/seven-percent-slower/ Kimberley: Welcome, everybody. This episode is for you, the listener, but it’s actually for me, the podcaster, more than anything. Today, we have the amazing Drew Linsalata. I’ve talked about Drew before. We’ve done giveaways. We’ve done a bunch of stuff together on social media. I am a massive Drew fan. So, thank you, Drew, for being here today. Drew: Oh, you’re so sweet. Thank you, Kim. It’s my pleasure to be here. Kimberley: Okay. So, you, you are amazing, and I would love if you would share in a minute to people a little bit about your lived experience with anxiety. Drew is just the coolest human being on the planet. So, I’m so excited to share with everybody you, because I think everybody needs Drew in their life. Drew: Wow. Kimberley: But in addition to that, we are today going to talk