Your Anxiety Toolkit

So often, when we are anxious, we forget to stay present. Instead, we worry about what could possibly happen in the future. "What if something bad happens?" "What if I panic?" "What if...?" The more I observe my thoughts, the more I notice how incorrect my thoughts are.   In a split second, our brain will tell us an awful story about how a terrible thing is going to happen, how we are terrible people for thinking this thought, or how we cannot handle this feeling. We must come to accept that much of what we think is incorrect. I want to introduce you to TWO words that could change your life and make you more present if you put it into practice enough. Before I share the words with you, I want to encourage you to first get used to observing what you are thinking, feeling, experiencing. It could be emotions such as sadness, anger, frustration, irritability etc. It could be thoughts, such as "I am so angry- I am so upset- I am not getting better- I cant do this- I cant handle this- I am feeling hopeless......" I

If you have ever experienced the discomfort of a panic attack, you will appreciate this episode. When it comes to managing Panic, there is a lot of bad advice out there.  I often have clients come to me reporting that they have been trying to "Stop Panicking" for years, only to find that nothing was working.  They report painfully fast heart rates, tight chests, and fear that they will die.  If you have experienced this, you are definitely not alone. In today's podcast, I will share with you My 5 Favorite Tips for Managing Panic Attacks (or Anxiety Attacks). As I mention in the episode, these are not the ONLY tips you need, but they are super important ones and ones I share often with my clients.  These mindfulness tools are SUPER helpful in managing your mindset and perspective on anxiety. I hope they help you on your journey to managing anxiety, panic, Obsessive-Compulsive Disorder and other struggles related to fear and worry. Forward we go, Kimberley

Hi, there folks! Once again, it is an honor to hang out with you. This week's podcast is a little bit silly.  But, I am dead serious when I say that This. Tool. Works!   If you are struggling with perfectionism, or anxiety that stops you from starting a project or participating in an event, this is the podcast for you. Sometimes we need a different perspective to pull us out of our constant need to make things perfect and perform in a way that doesn't make us vulnerable.  Writing about it doesn't really do it justice, so give this episode a listen.   I hope it gives you a little laugh and you can use this tool when you are up against fear and need a little push forward. Forward we go, Kimberley

Today, I am thrilled to interview Stuart Ralph, the host of the amazing OCD Stories Podcast. In his podcast, Stuart interviews some of the most influential and inspiring psychotherapists and researchers in the anxiety and Obsessive Compulsive Disorder field.   During our interview together, I asked Stuart to tell us about some of the most inspiring and memorable interviews he has done and he gave us some SUPER important takeaways. In the podcast, we discussed: How Steven Hayes (author of  Get out of Your Mind and Into Your Life) told Stuart, "You are the Lucky Ones!" How Reid Wilson taught him that "The Content of your worries is trash". How Professor Paul Gilbert (Founder of Compassion Focused Treatment and author of the book, The Compassionate Mind) discussed the application of Self Compassion and how important it is for mental health recovery (especially those who experience anxiety, OCD and mood disorders). Stuart left us with this big piece of wisdom; "We all need love and self-care, and if we give our

Sometimes we are so overwhelmed with all of the pressure (from work, friends, family, school, society) that we forget that the pressure we feel isn't always mandatory.  We CAN give ourselves permission to drop the pressure and just BE.   I know! This might sound super impossible, but hear me out. What would happen if you responded to the anxiety and pressure and stress with, "I give myself permission to eat whatever I wanted" "I give myself permission to have scary thoughts" (such as intrusive violent, sexual or scrupulous thoughts) "I give myself permission to not only have these scary thoughts but also not solve what they mean about me" "I give myself permission to allow this anxiety to be here" "I give myself permission to be imperfect" "I give myself permission to rest!" "I give myself permission to just be ME" This is some powerful stuff! Giving yourself permission to listen to your body can be incredibly helpful when managing eating disorders (and disordered eating), Intrusive thoughts associated with O

Are you tired of feeling like anxiety always has the reins?  This tool might be exactly what you are looking for and can be a powerful complement to the work you are already doing with anxiety. The tool is called "Shoulders Back!" and our AMAZING CBT ROCKSTAR guest is Shala Nicely! Shala explains how she came across this tool and how she uses it, both in her own life and with her clients with anxiety and Obsessive Compulsive Disorder (OCD).   The reason I LOVE this tool so much is that it is easy, empowering and science-based. Here are the links we discussed! Don't forget to check out Shala and Jeff Bell's E-course to help you with motivation for ERP for OCD. Click here for Shala and Jeff's E-Course Beyond The Doubt. Amy Cuddy Ted Talk talks about using a Power Pose Everyday Mindfulness Book (Written with Jon Hershfield)

Yep, you read it correctly!  Today we are talking about Checking Behaviors! Chances are, you have done these behaviors a million times They sound like this....“Just to make sure” “I would prefer to be certain” “I cant handle my anxiety if I don’t....” “Terrible things will happen if I don’t.....” If you have Obsessive Compulsive Disorder, you might check doors, stove knobs, hair dryers, crock pots (new for those who watched the TV show, This IS us), For those with Health Anxiety, you might check your ailments, sores, blemishes, degree of pain etc For those with Perfectionism, you might check emails, texts, phone messages, assignments for school etc For those with social anxiety, you might check Evite lists on who is going to an event, check your clothing or teeth in the mirror repetitively. Checking is an attempt to control our surroundings in hopes to avoid possible bad things from happening.  We might be avoiding the uncertainty of knowing if we will get sick or not.  We might be trying to eliminate entirel

Well, this week I tell you a story about the most influential moment I have experienced regarding boundary setting.  It is one of my favorite stories to tell because it taught me SO MUCH about setting boundaries and helped me see that some of the beliefs I had around setting boundaries were ENTIRELY wrong! During this podcast, we discuss FOUR steps to Boundary Setting and discuss how this can help us manage anxiety, resentment, and anger. I hope you enjoy the story as much I as enjoy telling it! Forward we go, Kimberley

Wassup Yo! This podcast is seriously Badass, even if I do say so myself! I am honored to introduce to you, Tiffany Roe.  Tiffany is a Licensed Professional Counselor in the state of Utah and has the most incredible Instagram account, which is where I "met" her.   Tiffany is another one of those CBT Rockstars, who uses Mindfulness and CBT to help her clients manage Anxiety, Depression and Eating Disorders.   I just adore her!   In this podcast, we talk about how to talk back to depression like a Gangsta.  Tiffany shares some incredibly inspirational, empowering and FUN ways to talk back to Depression, when it bullies us and makes us feel like there is no hope. BUT THERE IS MORE!  Tiffany was so excited about our conversation, she kindly put together a Spotify Playlist of her favorite music that helps her lift out of depression and back into her own power and strength.   See below or click HERE for the link.  NB: Please note that some of the songs listed in the playlist include profanity. Thank you Tiffany for

#32: How to Reduce Reassurance Seeking Behaviors Welcome back, everyone! Welcome back to the Series on Problematic Anxiety-Related Behaviors. Today, we are talking about Mindfulness-based tools to help with Reassurance Seeking. For those of you who don’t think this topic applies to you, stick around a little.  You might find that you are employing this behavior, even in slight and tricky ways. As mentioned in the last episode, there are behaviors that you can reduce, which will result in better outcomes when it comes to anxiety.   Last Week we discussed Avoidance and how this compulsion only makes fear worse.   This week, as we mentioned, we are discussing Reassurance Seeking Compulsions. So, What is Reassurance Seeking? Before I give a definition, let me give you some examples and you can see if you resonate with any of these. Am I doing this right? (Common in Perfectionism) Did you turn off the stove? Did I turn off the........ (Common in Obsessive Compulsive Disorder) Are you sure everything will be ok? Do

BIG announcement and Why You Have to Stop Avoiding First, let me share some EXCITING news with you! I am so excited to share with you some news about the work I am focusing on in 2018! But first, let me tell you the back story. Each year, I do my best to attend several conferences for OCD, Anxiety, Body Focused Repetitive Behaviors (BFRB’s) and Depression.   I have had the privilege of presenting at many of these conferences over the years and I often return home in a state of joy, empowerment and determination to help those who struggle with these debilitating disorders.   I love learning all about the evidence-based treatment modalities for OCD, Anxiety Disorders and Body Focused Repetitive Behaviors such as Trichotillomania and Skin Picking and using the skills to increase recovery outcomes and improve self-esteem and self-care. However, last year, I left one of the conferences quite sad.  I was sad for those sufferers who attended the conferences and then had to return home to their hometown, with very li

In this episode, we try a new meditation to help you stay present in THIS day. HAPPY NEW YEAR! It is a great guided meditation to help you stay centered on the present moment and let go of yesterdays events or tomorrows possible happenings.  I recorded this meditation at the beach, as this is where I feel the most present and alive.  I hope you find it helpful.  It has become a daily part of my practice and I hope it brings you empowerment and peace. Forward we go! Kimberley  

Happy Almost New Year!! Well, it's that time of year! You know, the time where you reflect on the year and set outrageous resolutions for the upcoming year.  It is when you dwell on all the things you DIDN'T do last year that you said you would. During this podcast, I walk through a very successful way to set intentions for the upcoming Year, Month, Week, Day and even Hour!  I walk you through why New Year's Resolutions rarely work and how I use Honesty and values to set goals that will improve self compassion, self-respect and effectiveness. I also give a few examples of how this applies to those with OCD, Eating Disorders, Social Anxiety and Panic Attacks. Last of all, I want to with you the HAPPIEST and SAFEST New Year! Forward we go! Kimberley

Hello there Everyone! Today, I am thrilled to have guest, Alison Dotson on the Your Anxiety Toolkit Podcast. During this podcast, Alison shares her journey from not even knowing what OCD was to what helped her with her recovery.   Alison and I had a fun time also managing technological hiccups, which ended up being a wonderful practice of mindfulness. Alison Dotson is the author of Being Me with OCD: How I Learned to Obsess Less and Live My Life. In this book, Alison shares her personal journey with obsessive-compulsive disorder and includes some of the most heart-wrenching details.  Her genuine goal is to spread awareness and helping teens and young adults with OCD. Resources Mentioned in this this Podcast: Alisondotson.com facebook.com/beingmewithocd Imp of the Mind IOCDF.org twitter- beingmewithocd OCD Twin Cities  info@ocdtc.org

  Today, we have an AMAZING guess on the podcast, Dave Trachtenberg.    Dave is the Program Director at Minds Incorporated.  Minds Inc. is a non-profit dedicated to empowering Washington DC-area schools by teaching mindfulness-based practices to students, educators, and parents. During the Podcast, Dave shares how Minds Inc. teaches students, starting in elementary school (and their educators, and parents) simple daily mindfulness practices.  Dave speaks about how these teachings increase focus and attention, reduce stress and anxiety, create resilience and the capacity to handle difficult emotions, and build compassion. As discussed in the podcast, sometimes when I get down about the state of the world, I find myself doing late night Google searches on how I can make it better.  In my searches, I found Minds Inc's website and came across Dave.   Dave shared some beautiful stories about helping young children and teens and also shared his own struggles with OCD, Tic Disorder, Depression and Self-worth.    Dav

Well, Lets be honest!  Sometimes I get so excited about practicing and teaching the deep and helpful concepts of Mindfulness that I forget to remind y'all of how simple it can and should be! Often, when we experience anxiety (or other strong emotions), we often forget everything we have learned and are left standing helpful and afraid.  In this podcast, we return to one of the most simplest and easiest Mindfulness tool available. Check it out!  And, if you are noticing how basic and thinned out this blog is, that is no accident.  This week, we are practicing simplicity!!  See you next week!    

Vulnerability: The Road to Courage, Self-Compassion and Self-Worth In today’s podcast, I wanted to dissect the concept of Vulnerability. Brene Brown, reknowned researcher on Vulnerability defines Vulnerability as “Uncertainty, Risk and Emotional Exposure” I find this somewhat ironic, as Uncertainty, Risk and Emotional Exposure are the worst nightmare of someone who experiences anxiety, OCD, an eating disorder (such as Anorexia Nervosa or Bulimia Nervosa), trauma, grief or depression. I think many humans struggle with these concepts, but I feel that it is significantly difficult for those who struggle with these mental health disorders.   In many cases, there is a complete rejection of vulnerability.  I believe we think that if we avoid vulnerability, we  can rid ourselves of shame, embarrassment, being judged, feeling sad or hurt.    However, all we end up doing is numbing.  When we have anxiety, we think that if we avoid vulnerability, we could rid ourselves of possible bad or catastrophic  outcomes.  Howev

Episode #24: Willingness-Leave It All Out On The Field! I LOVE the term, "leave it all out on the field!" There is something totally radical and badass about the idea of "leaving it all out on the field!" It means we are committed to the hard work.  It demonstrates that we are ready to feel some discomfort.  "Leaving it out on the field" describes giving it your everything.  I LOVE it! How does this apply to Mindfulness? The degree that you "leave it out on the field" is a great way to describe Willingness.  Willingness is radically accepting and giving consent to our present experience. We can conceptualize Willingness as scale, similar to a continuum. 0/10 Willingness implies we have absolutely NO willingness to be uncomfortable (or have anxiety, intrusive thoughts, panic, have uncertainty). We reject all feelings of discomfort Fear makes our decisions (causing us to do more compulsions) Disown any negative experience 10/10 Willingness is saying 100% "YES" to whatever experience of discomfort that arises

The Mindful Use of Technology Hi everyone!  I hope this finds you well. This podcast is about a topic that is so important and so interesting to me.  In this episode, we speak with screen time expert, Dr Dustin Weissman about how to use technology (smart phones, tablets, internet etc) in a mindful and healthy way.  We specifically discuss how to manage Obsessive Compulsive Disorder (OCD), OCD Spectrum Disorders such as Body Dysmorphic Disorder (BDD), and Eating Disorders. In this episode, we discussed: Does technology improve or harm our Self-Esteem? How can we create a Balanced lifestyle when using technology? How can Parents monitor and moderate their children's use? How can Parents practice sound and mindful discipline using technology as the reward or consequence? How can we, as adults, monitor and manage our use of technology in this era of information? How can we manage the compulsive use of internet/mobile devices for those with OCD and BDD? How can we manage reassurance seeking behaviors related to

Got something you really want to achieve? I am guessing that you most certainly do. What is holding you back from taking on this thing you want achieve?  Why can't you reach this goal? This is the big question that I am toying with right now.  Why can't I? Why not Me? Why not you?  It is a really tough subject, because we have to face ourselves and our possibilities, and this can be SUPER scary. Sometimes, at least for me, when we look at our big goals, we are forces to tackle our deepest limiting beliefs.  "I am not enough."  "I am not strong enough." "No one cares about me anyway."  "What's the point.  I will only ruin everything anyway."  These are all limiting beliefs that stop us from reaching realistic goals. Think about it. I am guessing at least one person (or maybe millions of people) have achieved your goal, or a goal like it, already.  WHY NOT YOU?   "It's not special if someone else has already done it."  LIMITING BELIEF!!! "I don't have what it takes!"   How do you know? Thomas Edison failed 100