Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
Kimberley Quinlan, LMFT | Anxiety & OCD Specialist
Show overview
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression has been publishing since 2016, and across the 10 years since has built a catalogue of 468 episodes, alongside 1 trailer or bonus episode. That works out to roughly 220 hours of audio in total. Releases follow a weekly cadence.
Episodes typically run twenty to thirty-five minutes — most land between 18 min and 40 min — though episode length varies meaningfully from one episode to the next. It is catalogued as a EN-language Health & Fitness show.
The show is actively publishing — the most recent episode landed yesterday, with 28 episodes already out so far this year. The busiest year was 2022, with 67 episodes published. Published by Kimberley Quinlan, LMFT | Anxiety & OCD Specialist.
From the publisher
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!
Latest Episodes
View all 468 episodes485 How to Win Against Anxiety (with Reid Willson)
Bonus Episode: The Two Things Anxious People Do That Makes Everything Worse
484 Interoceptive Exposure & Panic Attacks: How Facing Physical Sensations Can End the Fear Cycle
Bonus Episode: What Is Anticipatory Anxiety (And Why It's Often Worse Than the Thing Itself)
Daily Self‑Compassion Routine: 10 Minutes to Reduce Anxiety & Improve Resilience
Bonus Episode: Sleep Anxiety: The 1 Thing Everyone Gets Wrong About Sleep Hygiene
482 Why My ERP Isn't Working: 5 Common Mistakes & What to Fix
Bonus Episode: 5 Self‑Compassion Exercises That Support ERP & OCD Recovery
481 Harm OCD Explained: What It Is, Why It Happens & How to Manage It
Bonus Episode: What to Say When Your Brain Freezes in Conversation: Social Anxiety Rescue Script
480 People Pleasers and the Shame They Hide (with Maggie Nick)
Bonus Episode: The 3 Hidden Causes of Your UNEXPECTED Panic Attacks (And How to Fix Them)
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)
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)
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
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.
Bonus Episode: OCD Subtypes Explained: Which ONE Is Holding You Hostage?
In this episode, I walk you through the many ways OCD can show up, because it's not just about germs or checking. OCD can attach itself to anything that matters to you, like relationships, health, morality, identity, or past experiences. If you've ever felt confused or alone in your thoughts, I want you to know there's a reason your OCD looks the way it does, and you're not alone in this.
477 When Your OCD Brain Tricks You
This week's episode is a heartfelt and practical conversation about how OCD can change shape over time, the ways it tricks the brain, and the grounding tools that can help you move through fear with more courage and self-compassion.
Bonus Ep: How to FORGIVE Yourself for Intrusive Thoughts: Self-Compassion for OCD Shame & Guilt
In this episode, we talk about one of the most painful parts of OCD and anxiety: the shame that comes from intrusive thoughts. Many people experience sudden thoughts that are violent, sexual, blasphemous, or completely against their values—and when they do, they often assume it must mean something terrible about them.
How to SILENCE Your Inner Critic: 3 Self-Compassion Skills To Use IMMEDIATELY 476
In this episode, I walk you through how to retrain your inner critic using science-backed self-compassion skills so you can reduce anxiety, increase resilience, and build a healthier relationship with your own mind.
475 Social Anxiety TRICK: Focus on THIS ONE THING to Instantly Feel More Confident in Groups
In this episode, I share a powerful mindset shift that helps you stop performing in social situations and start connecting, even when anxiety comes along for the ride. If social situations leave you replaying conversations for hours afterward, this episode is going to give you a completely different way to respond.