Your Anxiety Toolkit

Today, we’re going to talk about the 15 depression symptoms you may not know about. My hope is that it will help you, number one, understand your symptoms, and number two, get help faster. Let’s do this. Let’s get started.  I hope you are well. I hope you are kind and gentle to yourself today. I hope you are taking moments to notice that the trees are changing, the leaves are changing, and spring is here. If you’re in the Northern Hemisphere, maybe the weather is changing. Also, if you’re in the southern hemisphere, my lovely friends in Australia, I just want to remind you to stop and take note of the weather. It can be one of the most mindful activities we engage in, and it can help us be grounded in the present instead of thinking forward, thinking backward, and ruminating on the past and the future.  I hope you can take a minute. We can take a breath right here... and you can actually take in this present moment before we get started.  Today, we’re talking about 15 depression symptoms you may not

In this episode, we are talking about the emotional toll of OCD.  Kim: Welcome back, everybody. This week is going to include three of some of my most favorite people on this entire planet. We have the amazing Chris Trondsen, Alegra Kastens, and Jessica Serber—all dear friends of mine—on the podcast. This is the first time I’ve done an episode with more than one guest.  Now, this was actually a presentation that the four of us did at multiple IOCDF conferences. It was a highly requested topic. We were talking a lot about trauma and OCD, shame and OCD, the stigma of OCD, guilt and OCD, and the depression and grief that goes with OCD. After we presented it, it actually got accepted to multiple different conferences, so we all agreed, after doing it multiple times and having such an amazing turnout, that we should re-record the entire conversation and have it on the podcast. I’m so grateful for the three of them. They all actually join me on Super Bowl Sunday—I might add—to record this episode. I am go

I can barely hold in my excitement! We have a three-day live event where I will teach a new course called Overcoming Depression.  I have had all of this passion show up in my body after seeing loved ones and clients struggle and after you guys repeatedly asking for a course on depression.   Our new online course called Overcoming Depression is finally here.  I will record it live on March 11th, 18th and 25th from 9:00 a.m. to 10:30 a.m.  If you are interested, please join me, and I will teach you LIVE, and you can ask all your questions. NOTE: This course will not be considered therapy. Just like all of our courses, it will be educational.  Overcoming Depression will be me teaching you the skills I teach my clients when it comes to Psychoeducation and strategies and tools to overcome depression.    Head over to CBTSCHOOLcom/depression to sign up!   I am so excited to have you guys join me live.  Ask your questions in the question box.  We will tackle not only your negative thi

OCD TREATMENT OPTIONS  Today, we have Elizabeth McIngvale and we are talking all about different OCD treatment options.  Elizabeth (Liz) McIngvale is the Director of the McLean OCDI Houston. She has an active clinical and research and leadership role there. McLean OCDI is a treatment center for people with OCD and she talks extensively about different OCD treatment options in this episode. She’s the perfect one to talk to in this episode about knowing when you need a higher level of care, particularly related to OCD.  In this episode, we walk through the different levels of care from self-help all the way through to inpatient facilities. Elizabeth spoke so beautifully about how to know when you’re ready for the next step of care, what to look out for, what you should be interested in, and questions you should ask. This is such an important episode. I’m actually blown away that I haven’t addressed it yet, but I’m so grateful we got to talk about it today. Elizabeth McIngvale is also a lecturer

Depression is a liar. If you have depression, the chances are, it’s lying to you too.  Depression is a very, very common mental health disorder, and it tends to be a very effective liar. My hope today is to get you to see the ways that it lies to you—the ways in which depression lies to you, and gets you to believe things that are not true.  I believe that this part of depression, this component of managing depression is so important because the way in which depression lies to us, impacts how we see ourselves in the world, how we see the future, how we see other people, how we see our lives playing out. And that in and of itself can be devastating.  Today, I want to talk about, number one, the ways in which depression lies to us and what we can do to manage that. Let’s get going.  THEMES OF DEPRESSION Before we start, let’s talk about the themes of depression. Now, the way it was trained to me is that there are three core themes of depression. The first one being hopelessness, the second one bei

Transcript Kimberley Quinlan: Well welcome, I cannot believe this is so exciting. I've been looking forward to this episode all week. We have the amazing. Reverend Katie O’Dunne with us to talk all about scrupulosity and religious obsessions. So welcome, Katie. Katie O'Dunne: Thank you. I'm so excited to be here and to chat about all things Faith and OCD. So thanks for having me. Kimberley Quinlan: Yeah, so let me just quickly share in ERP school we have these underneath every training, every video. There's a little question and answer and I'm very confident in answering them, but when it comes to the specifics of religion, I always try to refer to someone who is, like an expert. And so this is so timely because I feel like you are perfect to answer some of these questions. Some of the questions we have here are from, ERP school. A lot of them are from social media and so I'm so excited to chat with you.  Katie O'Dunne: Thank you. Kimberley Quinlan: So tell us before we get into the question

5 TIPS FOR HEALTH ANXIETY DURING A DRS VISIT If you want my five tips for health anxiety during a Drs visit, especially if you have a medical condition that concerns you, this is the episode for you. Hello and welcome back everybody. Today, I’m going to share some updates about a recent medical issue I have had, and I’m going to share specific tips for dealing with health anxiety (also known as hypochondria).  A lot of you who have been here with me before know I have postural orthostatic tachycardic syndrome. I also have a lesion on my left cerebellum and many other ups and downs in my medical history where I’ve had to get really good at managing my health anxiety. I wanted to share with you some real-time tips that I am practicing as I deal with another medical illness or another medical concern that I wanted to share with you.  Here I’m going to share with you five specific tips, but I think in total, there’s 20-something tips all woven in here. I’ve done my best to put them into just five.

Today, we’re talking about the Top 5 Relationship Rules I have that have changed my life. This episode was inspired by a letter I wrote to all of you. For those of you who signed up for my newsletter, I give you tools and tips, and stories, and I tell you funny jokes sometimes. But I was writing the newsletter while I was in Australia just before I left when I was there in December, and I was reflecting on how beautiful my relationships are with my family now. And I was reflecting on why. Why are they so beautiful? Well, number one, they’re beautiful people. But number two, more importantly, I have learned these relationship rules, which have allowed me to have the most beautiful relationship with my family and the most beautiful relationship with my husband, my kids, my friends, and you guys. Now, that doesn’t mean there are no bumps. That doesn’t mean there are no arguments. A few weeks ago, I wrote in the newsletter about how I had an argument with my husband. Of course, I was joking about how wrong

One of the most common questions I get asked is what do I do during or after an exposure?  Number One, it’s so scary to do an exposure, and number two, there’s so many things that people have brought up as things to do, even me, this being Your Anxiety Toolkit. Maybe you get overwhelmed with the opportunity and options for tools that it gets too complicated. So, I want to make this super easy for you, and I want to go through step by step, like what you’re supposed to do during or after an exposure. Now, I think it’s important that we first look at, there is no right. You get to choose, and I’m going to say that all the way through here, but I’m going to give you some really definitive goals to be going forward with as you do an exposure, as you face your fear. Now, make sure you stick around to the end because I will also address some of the biggest roadblocks I hear people have with the skills that I’m going to share.  Now, a lot of you know, I have ERP School if you have OCD and I have Overco

MINDFULLY TENDING TO ANGER & RESENTMENT Welcome back. I am so happy to have you here with me today to talk about mindfully tending to feelings of anger and resentment.  Sometimes when we have relentless anxiety and intrusive thoughts, anger can feel like the only emotion we can access.   For those of you who don’t know me, well, you might be surprised to hear maybe not to know that I actually have quite a hot temper. I get hot really quick emotionally, and I don’t know if it’s because as a child I didn’t really allow myself to feel anger. I think societally, I was told I shouldn’t be angry. And so, when it comes up inside me, it heats up really quick to a boiling point. And my goal for this year is not—let me be very clear—is not to say I am going to stop being angry because that is actually the problem. It is not to say I can’t feel angry and I shouldn’t feel angry. It’s actually to tend to my anger and start to listen to what anger is trying to communicate to me. My goal with you today is to w

In this week's podcast, I talked with Lynn Lyons about her new book, The Anxiety Audit (7 Sneaky Ways Anxiety Takes Hold and How to Escape Them). We discuss:  How repetitive negative thinking disguises itself as problem-solving  How catastrophic thinking makes the world a dangerous place and demands you react accordingly  How big conclusions and an all-or-nothing approach make the world smaller and harder to navigate.  How a fear of judgment isolates and disconnects us from people  How being busy and overscheduled both adds and masquerade anxiety and stress  How we blame others when we are irritable How self-care becomes not self-care at all Transcript This editable transcript was computer generated and might contain errors. People can also change the text after it is created. Kimberley Quinlan: Okay, good. Well, welcome, Lynn Lyons. I am so thrilled to have you on the show today. Okay, so very exciting. Lynn Lyons: Oh well, thanks for having me. Kimberley Quinla

This is Your Anxiety Toolkit - Episode 318, and welcome 2023.  Welcome back, guys. Happy 2023. Happy New Year. I want you to imagine you and I are sitting down at a table and we both have the most wonderful, warm tea or coffee or water or whatever it is that you enjoy, and we are going to have a talk. You’re not getting a talking too, I’m not saying that. But I want you to imagine that I’m standing in front of you or sitting in front of you and we’ve got eyes locked, and I am dead serious in what I’m talking to you about because I believe it to be the most important thing you need for 2023. I really, really do.  So, let’s talk. Okay, you’ve got your tea. I’ve got my tea. Let’s do this. Okay. So, I want you to imagine that you have a suffering in your life. We all have suffering. It’s a part of being a human. Life is 50/50. It’s 50% easy and 50% hard. We all are going to have suffering this year. But I want you to imagine this scenario. It could be something that’s hard for you that you’re alread

Welcome back, everybody. I am thrilled, thrilled, thrilled to have you here again, finishing out the year so strong. In this episode, we planned perfectly for this week because my guess is that you’re starting to make New Year’s resolutions or make New Year’s goals, and we wanted to talk, myself and the amazing guests that we have this week, about how you can change your habitst in the most compassionate and effective way..  We have back this week with us Monica Packer. She’s been on the show before. To be honest, she’s like a warm hug to me. I just feel like it’s just sitting down and having a chat with a dear long friend, like an old friend. I love speaking with Monica. She’s just got such deep wisdom to her. And so, today, we got together and talked about how to change your habits compassionately and effectively. Because when people set resolutions or New Year’s goals, they’re just talking about creating new habits, like how can I create new habits in my life? How can I make a change in my life? And

SUMMARY:  Laura Ryan tells her story of overcoming superstitious Obsessions  How to manage Whack-a-mole obsessions How her family helped to support her as she overcame Superstitious OCD  How to get through the hard OCD days Perfectionism and Exposure & Response Prevention Links To Things We 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 Kimberley Quinlan: W

SUMMARY:  How to include family members in ocd treatment Supporting siblings during ocd treatment  How to apply the “be seen” model Ocd family therapy: including siblings as “assistant coaches”  Developing empathy during ocd treatment Links To Things I Talk About: ERP School https://peaceofmind.com/for-siblings/ OCD Stories (with Jessica Serber) https://theocdstories.com/episode/dr-michelle-witkin-siblings-and-ocd/ https://www.amazon.com/When-Family-Member-Has-Obsessive-Compulsive/dp/1626252467 When a Family Member has OCD https://www.anxioustoddlers.com/psp-050-explaining-ocd/#.Y2Lc2S1h2Tc Krista’s webpage Instagram: @anxiouslybalanced 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 mor

SUMMARY:  In this podcast, Micah Howe addressed his expereince with intensive OCD treatment and the 6 most important turning points of OCD Recovery Compulsions keep OCD going,  I can control my reaction to OCD Worrying is a false sense of control and is not productive Anxiety does not mean something needs solving Find an OCD community Self-compassion helps manage uncertainty Micah also addressed how to know you are ready for intensive ocd treatment and how he managed his OCD grief.  Links To Things I Talk About: https://www.instagram.com/mentalhealthmhe/ 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 courses and 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 Anxie

In This Episode: What causes anxiety? Is Anxiety "normal"? Genetic and environmental It is NOT your fault. You didn't ask for this You are doing the best you can with what you have Does that mean there is nothing you can do? No. What causes anxiety disorders? NIH - "Mood and anxiety disorders are characterized by a variety of neuroendocrine, neurotransmitter, and neuroanatomical disruptions. Risk factors- These factors may increase your risk of developing an anxiety disorder: Personality. People with certain personality types are more prone to anxiety disorders than others are. Other mental health disorders. People with other mental health disorders, such as depression, often also have an anxiety disorder. Having blood relatives with an anxiety disorder. Anxiety disorders can run in families. Drugs or alcohol. Drug or alcohol use or misuse or withdrawal can cause or worsen anxiety. Stress due to an illness. Having a health condition or serious illness

In This Episode: Amy Mariaskin, PhD shares her new book, Thriving in relationships when you have ocd What is Family accommodation and how does it apply to ocd Ocd family accommodation vs family support,  What is OCD reassurance and how it can creep into one’s relationship Relationship ocd, also known as rOCD Relationship issues with ocd and how to manage them Sexual orientation OCD, Gender related OCD, and Harm OCD and the impact this has on relationships Attachment styles in ocd and how to understand them to help you navigate communication.  Links To Things I Talk About: Thriving in Relationships When You Have OCD: How to Keep Obsessions and Compulsions from Sabotaging Love, Friendship, and Family Connections Amy’s Instagram https://www.instagram.com/ocdnashville/?hl=en 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 provid

In This Episode: What if people notice I am anxious? How to handle the fear that people ill judge you  Tools to manage anxiety 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 311.  Welcome back, everybody. I am so happy to have you with me today. Today, we’re talking about what to do if people notice how anxious you are. This is something that I’ve even thought about myself. When you’re having anxiety, it’s

SUMMARY:  What if you don’t identify with the concept of an obsession being a FEAR? It’s a repetitive thought or feeling, but you’re not scared of a specific outcome.  What is the UNCERTAINTY when it comes to these obsessions?  Guilt Obsessions:  WHAT IS OCD GUILT?  OCD Guilt over past mistakes “I shouldn't have done that”  “That was a mistake”  OCD Guilt as a simple intrusive thought- no known mistake “Is it bad that I did that”  “Did I make a mistake?”  “What could be the consequences”   REGRET obsessions.  I’ve heard a lot about how guilt is a common intrusive feeling in OCD but not much about regret.  “I wish I didn't do that”  “I wish I had done it another way”  Guilt and Regret accompanied with sadness??  How to stop OCD guilt?  How to treat OCD guilt and regret Links To Things I Talk About: Feeling guilty doesn't mean you have done something wrong https://kimberleyquinlan-lmft.com/ep-161-feeling-guilty-doesnt-mean-you-have-done-something-wrong/ How to let go of the past