Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression

FREE TRAINING: 10 Things You Absolutely Need To Know About OCD Available September 16-20th, 2019 If you have OCD, or you know someone who does, please join us each evening at 6 pm PDT to learn about the 10 things you need to know about OCD.⁠ 🌸⁠ Things to note: ⁠ It's free! ⁠ Its offered each evening this week. ⁠ The webinar is pre-recorded and will be sent directly to your inbox. ⁠ It's FREE! ⁠ You can watch it in your PJ's⁠ If you miss the training, a replay will be sent to your inbox the following day. ⁠ Did I mention that it is free? ⁠ I LOVE YOU ALL AND HOPE YOU ENJOY IT! ⁠https://www.cbtschool.com/10things ONLINE OCD VIDEO COURSE: ERP School was carefully created to cover the most important components of Exposure & Response Prevention. The ERP School includes the following modules: The Science behind Exposure & Response Prevention (ERP) Identifying YOUR Obsessions and Compulsions Different Approaches to Practicing Exposure & Response Prevention (ERP) Gradual Exposure & Response Prevention Scripting and Flooding. Opposite Action Skills Interoceptive ERP Let's Get Creative with ERP Managing Uncertainty and Discomfort with Mindfulness Troubleshooting Common Issues and Concerns BONUS Material: OCD Sub-types and Themes We like to keep the courses super affordable so that everyone gets a chance to learn the tools needed to manage anxiety, obsessions, and compulsions. Exposure & Response Prevention (ERP) School is usually $197 Exposure & Response Prevention (ERP) School includes 18 video's, supplemental PDF's and Handouts to help you apply the content to your obsessions and compulsions and a BONUS 7 videos on applying ERP to the common OCD Sub-types. In total, the course is almost 5 hours of the same ERP information and skills I teach my face-to-face clients. CBT School is committed to supporting you throughout this process. If you have any questions, Kimberley meets bi-monthly on Facebook and Instagram for her LIVE MAGIC MONDAY Q&A hour (every second and fourth Monday at 12 pm PDT) where she answers questions and troubleshoots any concerns you may have. Once you have purchased the course, you will have unlimited access to the videos. Exposure & Response Prevention (OCD) School is available for purchase just a few times per year. The cart for ERP School will open again September 20th, 2019 so get excited! LINK TO COURSE: https://www.cbtschool.com/erp-school-lp

I am honored to have Steven C. Hayes, author of A Liberated Mind: How to Pivot Towards What Matters, back on the Your Anxiety Toolkit Podcast. He was on Ep. 83 and is joining us again! There is nothing that makes me happier than to chat with Steven Hayes about the unbelievable work he is doing and I cannot tell you how much I adored his most recent book. In this week's podcast episode, Steven Hayes addressed how we can reach a liberated mind by improving psychological flexibility and moving away from psychological rigidity. Not only does Hayes address these important topics using a combination of science and reason, but he also discussed how we can access a liberated mind by practicing compassion and kindness, and by seeking out our own set of values. During this conversation, we touched on some really difficult topics including suicidal ideation, immigration, global warming and other issues that impact the state of the world. Steven Hayes does such a beautiful job teaching us how we can reach be more open to our suffering and be open and flexible with other people's suffering. Steven Hayes also addresses how we overuse problem-solving with our emotions. He talks about how we can create our own "hero's journey" by choosing a path that feels liberating and freeing, instead of one that is powerless and rigid. For more information on Steven Hayes, click below: Website: https://stevenchayes.com/ TedX: https://www.youtube.com/watch?v=o79_gmO5ppg To purchase his most recent book: https://www.amazon.com/Liberated-Mind-Pivot-Toward-Matters-ebook/dp/B07LDSPRYM A book freebie:https://stevenchayes.com/a-liberated-mind/ Steven Universe video - "Here Comes a Thought": https://www.youtube.com/watch?v=dHg50mdODFM

Welcome back to another episode of Your Anxiety Toolkit. Today we are talking all about Accepting our Common Humanity. You may remember that Kristin Neff was on the podcast (Ep. 87) and she spoke about how Common Humanity is a core component of Mindful Self-Compassion. In that interview, Kristin Neff spoke about how we must notice that we are all in this together. Her description of Common Humanity is that we are never alone because all humans suffer and all humans feel emotions similar to what you are feeling, although it might not have the same content and be experienced from the same source of stress. Kristen Neff also addressed how we should not compare our suffering to that of another. When we do that, we minimize our own suffering and we reject the common humanity that we all experience. In this episode, my goal was to share with you some of the struggles I have had in accepting my own human-ness. As I have battled multiple medical issues this year, I have had to face my common humanity over and over again. I have had to stare my human-ness in the face, which has been both painful and freeing. I have had to reflect many times on how I am treating myself and how to create a more self-compassionate life that involves me setting realistic expectations for myself, treating myself with love and care when I am not feeling well and being honest with myself about what I can and cannot achieve or do. This journey of common humanity has been such a huge one for me and one that I hope brings you some awareness or hope. I often hear listeners and members of the CBT School community talk about how hard they are on themselves and how they hold themselves to standards that are impossible and outright cruel. If this resonates with you, this episode is for you.

Welcome back to another episode of Your Anxiety Toolkit. Today we are thrilled to introduce Dr. Laura Wetherill who will be talking about school anxiety. Dr Laura Wetherill is a Formal Research Scientist, turned full-time mom, who has a gift for doodling and supporting students with their studies and their mental health. Dr. Laura Wetherill now considers herself an online educator and has so much to share with us about managing school anxiety. During the interview, we address the below questions: What advice to you have for those who afraid of how stressful the year will be? How can students manage comparisons (with students who are "smarter" or "more popular" etc.)? Any tips for managing time during the school year? How can one manage the fear of failing a test or a class? How can one manage strong feelings of dread and hate towards school? Dr. Wetherill gathered information on how students are feeling about going back to school and learned a lot about school anxiety and fears: When asked, "How are you feeling about going back to school?" the vast majority reported fears based around friends, exams, time pressures, expectations, etc. We included them for your reference. Friends/relationships: • Nervous about not having friends in some of my classes. • Worried about losing friends. • Worried about making friends. • Unresolved conflict with friends. • Bullying. Exam Stress: • Many students worried about coping with stress, anxiety and the pressure around upcoming exam time. • One student is worried that she will panic in the exam room. • Students worrying that they've failed their exams and must go back to school with "bad" results (worried they've let parents, teachers and themselves down). General stress: • Scared the year will be too stressful. • Excited for subjects but not about the stress. Expectations/Not feeling smart enough: • Worried about not meeting entry requirements for A levels. • Worried about not being smart enough and finding it hard when everyone is competing and being compared against one another. • Worried about being unable to cope with the step up in difficulty. Time pressure: • Not having enough time to learn everything. • Not having enough time to finish resources. • Not having enough time to revise. • Feelings of time running out. • Having to miss the first week of school and then worried about catching up with work. Predicting Failure: • One student had failed her mocks and is worried that she will fail the real exams. • Students worried that they will fail the exams at the end of this new school year. Feeling unprepared: • Unprepared for exams. • Unprepared to leave school at the end of the year. • Unprepared for the year ahead. • Some are not sure how to prepare for the year ahead. • Revising hard but feel like it's not enough. Coping with ongoing medical conditions that disrupt school. • Having a medical condition that means they might not be able to attend school or sit the exams that they would like to sit. • One student was doing half days and they're worried that this year they won't be able to cope if they have to do full days. • Making the wrong choices: • Worried that they've chosen the wrong subjects or will not enjoy them. Strong feelings: • "I hate school, I don't want to go back." • "My friends p*** me off." • "I'm terrified". New beginnings: • Nervous about starting a new college/6th form/school. • Nervous about starting a new school, in a new country. For more information on Dr. Wetherill, visit: Instagram:@doctormeclever Website: doctormeclever.com Dr. Wetherill and I created a FREE 7-Step resource to help you bust your procrastination habit. Click HERE for the info.

Welcome back to another episode of Your Anxiety Toolkit. Today I was reflecting on what you might need to hear and it dawned on me that you might need a solid dose of compassion. So, today we are talking about finding your compassionate voice. In this podcast, I will lead you through a "Finding your compassionate voice" meditation, created originally by Kristin Neff and Christopher Germer. The script is below, but please note that I did change a few components to match the style of my voice and my ideas for what you needed to hear. Finding your compassionate voice involves us bringing what we need to hear to our awareness. Examples of finding your compassionate voice might sound like: "I love you" "I am here for you" "You are enough" "You are loved" "Everything is going to be ok" Finding your compassionate voice is an exercise or tool that might be able to offer you a skill to increase self-compassion, self-kindness, and self-respect. Finding your Compassionate Voice Meditation Please find a posture in which your body is comfortable and will feel supported for the length of the meditation. Then let your eyes gently close, partially or fully. Taking a few slow, easy breaths, releasing any unnecessary tension in your body. • If you'd like, placing a hand over your heart or another soothing place as a reminder that we're bringing not only awareness but affectionate awareness to our breathing and to ourselves. You can leave your hand there or let it rest at any time. • Now beginning to notice your breathing in your body, feeling your body breathe in and feeling your body breathe out. Now releasing the focus on your breathing, allowing the breath to slip into the background of your awareness, begin to offer yourself words or phrases that are meaningful to you. Whisper these words into your own ear. • Just letting your body breathe you. There is nothing you need to do. • Perhaps noticing how your body is nourished on the in-breath and relaxes with the out-breath. • Now noticing the rhythm of your breathing, flowing in and flowing out. (pause) Taking some time to feel the natural rhythm of your breathing. • Feeling your whole body subtly moving with the breath, like the movement of the sea. • Your mind will naturally wander like a curious child or a little puppy. When that happens, just gently returning to the rhythm of your breathing. This is mindfulness. • Allowing your whole body to be gently rocked and caressed – internally caressed - by your breathing. • If you like, even giving yourself over to your breathing, letting your breathing be all there is. Becoming the breath. • Just breathing. Being breathing. • And now, gently releasing your attention to the breath, sitting quietly in your own experience, and allowing yourself to feel whatever you're feeling and to be just as you are. • Slowly and gently open your eyes.

Welcome to another episode of Your Anxiety Toolkit Podcast. We are talking all about our bodies and addressing a very important topic called Health At Every Size in this episode. Today, I am honored to talk to Emily Cooper, a therapist who specializes and is so knowledgeable about health at every size, body positivity, body neutrality, and privilege. In this episode, we talk about whether there is a "right type of body" or a "wrong type of body" and how society and diet culture impact us and how we see our bodies. Emily Cooper addressed why Health At Every Size is an important concept that improves self-respect and self-love. Health At Every Size (HAES) is an inclusive movement that supports people of all sizes, weights, and body types in addressing health directly by adopting healthy behaviors. Health At Every Size does not focus on weight as the sole indicator of health. Being thinner does not necessarily make a person healthier or happier. A "healthy body" aligns with more than one body type and across a wide range of weights. During this episode, Emily Cooper also addresses how our perception of our body can impact our everyday lives, specifically related to work environments, social environments, relationships, intimacy and life in general. In her discussion about Health At Every Size, Emily Cooper also addressed the concept of thin privilege and diet culture and how they impact our relationship with our body and other peoples' bodies. The goal of this podcast episode is to introduce you to the idea that you can start to respect your body today, no matter what size or shape. Emily beautifully shared that her hope is to give us permission to not like our bodies but still learn to live our lives, not using weight or size to indicate your worth or ability to do the things you want to do. For more information on Emily, visit: Instagram: @heyemilycooper Blog: http://www.heyemilycooper.com/ Book References: Body Respect by Linda Bacon and Lucy Aprhamor Intuitive Eating by Linda Bacon

Welcome to Your Anxiety Toolkit Podcast. Today we are talking about a concept that I get asked about so often. Today we are talking all about how to manage intrusive thoughts. So often I am asked by clients and the CBT School community questions like, "What is an intrusive thought?" and, "How do I manage intrusive thoughts from becoming mental compulsions?" and, "Why is it so hard to manage intrusive thoughts?" These are all such good questions and I can totally resonate with why it is such a difficult and confusing topic. In today's episode of Your Anxiety Toolkit, I talk about why thought suppression doesn't work and why distraction is a tool that only works for a short period of time. In this episode, we review the practice of mindfulness in an attempt to manage intrusive thoughts and create an environment in your brain where fear and uncertainty doesn't run the show. A wonderful follower sent me the below question: "I have heard you talk about distraction and thought suppression. Does that mean I need to just focus on my thoughts and stay in my own head? While keeping myself busy with my job and other activities keeps me engaged and gets me out of my own head, does this count as a distraction? Also when you say distraction is bad, is it in the context of OCD or in general? I'm a bit confused, can you please provide some clarity on this." This is such a common question that I get asked and I wanted to take this time to address a concept called "Occupation," which is the practice of allowing thoughts WHILE you go about your day. Occupation is a practice of taking intrusive thoughts with you while you do the things you value in life. This is a very important concept and can help us to define how we manage intrusive thoughts and how we can reduce engaging in compulsive behaviors and mental compulsions. I hope this episode helps give you additional tools to help manage intrusive thoughts and mental compulsions.

This week's episode of Your Anxiety Toolkit Podcast will really change the way you look at and relate to Self-care. In this episode, we aren't talking about luxurious, expensive and unsustainable self-care. We are talking about affordable self-care. And, we are talking about self-care that costs NOTHING! If you struggle with self-care, this is the episode for you. If you struggle to even be aware of when you need self-care, this is the episode for you. In this episode, we talk with Psychologist Dr. Jenn Hardy about how marketing and media have made self-care into something that should look perfect, cost a lot of money and be luxurious. Dr. Jenn Hardy brings up the wonderful point that a self-care plan that is expensive and indulgent is not sustainable and won't fit into most people's daily lives. Dr. Jenn Hardy addresses a concept she coined, affordable self-care, which is taking care of your basic needs and making time each day to give your body and mind what it needs. Here are a few examples of affordable self-care that you can include into your life in simple and easy ways. Going pee when you need to pee Journaling Slowing down Taking a breath between activities Honoring what your body needs Saying no to things The thing I love the most about this episode is that we learn just how accessible affordable self-care is. We all have access to affordable self-care, no matter what your income is, where you live and what you do for a living. For more information on Dr. Jenn Hardy, visit: Instagram: @drjennhardy Website: Drjennhardy.com Before we go, I want to share a virtual conference with you that I will be speaking at (from August 5th-15th): Share Triumph Cancer Conference. I will be speaking at this free, virtual event in which women share how they made decisions about medical treatment and discuss how the emotional effects of diagnosis impact them today. Specifically, I will be talking about managing anxiety related to physical illness and cancer. This event brings together renowned doctors, therapists, nonprofits, fashion brands, comedians, podcasters, survivors and metavivors teaching you how to get through diagnosis, treatment and the aftermath to help keep your mind and spirit intact! Click HERE for more information and to register

Welcome to another episode of Your Anxiety Toolkit Podcast. Today I am sharing my takeaways from the 2019 International OCD Foundation (IOCDF) Conference. I just got back and it was possibly one of the most wonderful experiences. This year, the conference was in Austin, Texas, and I won't lie…it was HOT. I was super impressed with the people from Texas, as they were so kind, cheerful and helpful. In today's episode, I wanted to give you guys a quick peek at what I took away from the 2019 IOCDF conference this year. The 2019 IOCDF Conference is a conference that is held annually to help provide education, support, and advocacy for those who struggle with Obsessive Compulsive Disorder, Health Anxiety, Panic Disorder, Body-Focused Repetitive Behaviors, Tic Disorder or Tourette's Disorder and general anxiety. It is a wonderful opportunity for those who need extra support or want to learn the gold-standard treatment for OCD. Not only is it an educational weekend, but it is also a weekend filled with hope, love, and unconditional acceptance. Here is what I took away from this year's 2019 IOCDF Conference. First of all, you guys are so kind. I cannot tell you how overwhelmed and honored I was to meet so many of you. Thank you to each and every one of you who came and said hi, gave me hugs, thanked me for the work I am so honored to do and for those of you who showered me with the sweetest and most thoughtful gifts. Thank you from the bottom of my heart. Now, once again this year, I was honored to host the 2019 Compassion Collective support group for Self-Compassion with my dear friend Michelle Massi. Michelle and I met each morning at the very early hour of 7 am to sit with a group of beautiful humans who are invested in being kinder and more compassionate to themselves. It was a beautiful group and, once again, we got to peek inside their minds for an hour each morning and learn just how hard you all are on yourselves. Wowsers, you guys. Humans are FAR too hard on themselves. The main message we tried to share with y'all (We were in Texas hehe) was to drop the idea of getting A+ in life and to shoot for a B-. Be a B- human. Give life a B- effort. Give yourselves a little break here and there. In addition to running the Compassion Collective group, I also had the honor of running the Women's OCD Support Group with my dear friend, Beth Brawley. The one big takeaway from these amazing women was to be unapologetically yourself. As women, we need to stop apologizing for ourselves and just own the struggles and wins that we have. Another thing I heard from attendees over and over in the elevators and hotel halls is the strong urge and pressure to make themselves attend each and every presentation. If anyone has attended and IOCDF Conference, you will know that the schedule is JAM PACKED every single hour of the day. There is no way we can do it all. I figured you guys are hard on yourself in daily life also so my message to you is that you don't have to do it all. This one is SUPER important. You are alone! You really are not. Each year, thousands of people meet in a random city in the USA to learn about OCD. I know at home you may not know a single soul with OCD, but please know that people like you are out there and they are wonderful and kind and smart and funny and make my heart so full, just like YOU. The last takeaway from the 2019 IOCDF Conference is this. YOU ARE SUPPORTED! I was honored to attend the OCD Game Changers event at the conference and there I met a large number of OCD treatment providers and OCD Advocates who are on a mission to help you all and provide good treatment and to advocate for you and to fight for you. You may have had terrible experiences with some therapists, but please know that there are some incredible therapists out there who are such badasses and they are fighting for you.

In today's episode of Your Anxiety Toolkit podcast, we are discussing a compassion practice that will change your life. Today, we are talking about the Buddhist practice, Tonglen Meditation for anxiety. The ancient meditation practice of Tonglen is known as a practice of "taking and sending". Tonglen Meditation for anxiety is a practice that is similar to everything we talk about here on Your Anxiety Toolkit. Tonglen Meditation for anxiety reverses our usual logic of avoiding suffering and seeking pleasure. Commonly, people with anxiety want to learn how to eliminate their own suffering and pronouns such as "I", "Me" and "Mine" is the focus of their attention. The use of Tonglen is a practice of compassion for all humans, including ourselves, that allows us to visualize taking in the pain of others with every in-breath and sending out whatever will benefit them on the out-breath. In the process of Tonglen Meditation for anxiety, we let go of patterns of selfishness and we bring love to both ourselves and others. We create a practice where we take care of ourselves and others. Tonglen Meditation for anxiety awakens our compassion and introduces us to a view of reality that is wider and more realistic. Tonglen meditation for anxiety can be a formal meditation practice or can be used at any time for even brief periods of time. Tonglen Meditation for anxiety also allows us to send compassion to all humans and see that many other humans are just like ourselves. This Tonglen Meditation for anxiety will bring you to see that you are not alone in your suffering. The practice is to bring love and compassion to all living beings, as everyone is suffering in one way or another. Instead of beating ourselves up, we can use our personal struggles as a way to access common humanity (understanding what people are up against all over the world). As we breathe in the pain and suffering for all of us and breathe out love and compassion for all of us, we create a space where we can feel more deeply and honestly. We can use our personal suffering as the path to compassion for all beings. Please use this Tonglen Meditation for anxiety to remove the suffering of mankind, while also sending the relief. Breathe out while releasing out comfort and happiness. Radiate love as widely as you can, CBT School community!

This episode of Your Anxiety Toolkit was not an easy one to record. No one likes to have a conversation about suicide, but we need to. We need to have a conversation about suicide more than ever and we need to keep having these conversations until we break the stigma of suicide. Recently, one of our dear CBT School members died by suicide and our community was heartbroken. My heart was broken. Even as a therapist, I cannot prepare myself enough for the conversation about suicide. Thankfully, as we all grieve this sad loss, we are joined today by Joe Dennis to help us work through this difficult topic. Joe Dennis is the Clinical Director of Mindful Counseling in Utah with such a wonderful kind heart. In a flash, Joe agreed to join me for a conversation about suicide where he educated us about suicide and gave us some wonderful tools and resources for those who are struggling with thoughts of suicide. We also discussed tools and resources for those with a loved one who has died by suicide. Joe talked with us about why we now call it "Death by suicide" and the reasons for this terminology change. Joe also talked about the difference between passive suicidal ideation and active suicidal ideation and how to differentiate between the two. Joe and I talked about why we struggle to talk about Suicide and how Depression, anxiety, trauma, etc. play into suicidal ideation. Lastly, Joe talked about what is going through the mind of someone who is contemplating suicide and what tools/strategies/resources they can use when they are faced with this difficult time. I really hope that this podcast helps you to understand and approach suicide in a way that is less stigmatized, less shamed and less frightening. Thank you, Joe Dennis, for being on the show. For more information on Joe, visit: Instagram: @joedennis.counsels Website: https://mindfulcounselingutah.com For more information on suicide awareness and prevention, visit or call: Helpguide.org National Suicide Prevention Hotline: 1800-273-8255 Crisis Text line: 741741

Welcome back to another episode of Your Anxiety Toolkit Podcast. This week we are joined by the amazing Dan Furlong. Dan Furlong is the man behind @maleanxietydepression on Instagram and is an inspiration to many in the mental health field. In this episode, Dan Furlong talks about his recent experience with running the Jungle Ultra in Peru through the Amazing Jungle. Dan Furlong called it a "self-sufficient race" where he had to run for 5 days through the Amazon Jungle, 3 of which had torrential rain. Dan Furlong talked about his struggle with anxiety, Obsessive Compulsive Disorder (OCD) and depression. Dan also talked about his struggles with suicidal ideation. Dan said many inspiring things throughout this episode, but here are a few inspirational quotes that really got me thinking. When discussing his experiences with depression, Dan quoted, "You need to goal set your way out of depression. He talked about how he never lets himself give up and "only when you go through real pain do you find out who you are!" As Dan ran through the Amazon Jungle and faced many death-defying cliffs and traverses, he repeated to himself, "If you get through this, you can get through anything" and he referred to his OCD recovery in this discussion also. Dan reported only getting 2-3 hours sleep each night and how he chose to run ahead to be allowed to take the "long course" which was running up to 1.5 marathons per day. Just so inspiring, right?! Dan Furlong spoke extensively about his mindset during the run (and his OCD recovery) and how he has learned to "take the path of least resistance". Dan stated that "your brain will always talk you out of doing hard things" and because of this, he learned to "take the harder route". To donate and help those affected by OCD, click HERE. To learn more about Dan, visit: Instagram: @Maleanxietydepression Website: Mad.com To purchase Can't Hurt Me: Master Your Mind and Defy the Odds by David Goggins, click HERE

In today's episode of Your Anxiety Toolkit Podcast, we are talking about finding a middle path in our recovery. This is a very important topic to me, as it is what has helped me immensely in my own anxiety management. Finding a Middle path (or middle way) is about us seeing beyond our dualistic or black-and-white ways of thinking, behaving and being. Finding a middle path (or way) describes our journey of seeing the middle ground between attachment (where we cling and grasp onto things being a certain way) and aversion (where we run away from things that are not the way we want them to be). Finding a Middle Path is about stepping away from "good" and "bad" and seeing that there is no good and bad, and there is only neutral. In this episode, we talk about embracing the dialectics of change and stillness at the same time. We addressed how finding a middle path is being independent whilst also being a part of a larger community. It is where we embrace tension, paradox and change and discover a world that is workable in the middle, not just at the beginning or end. One of the reasons I love this concept so much is that instead of always seeking resolution and completion and perfection, we let ourselves open and relax in the middle stages of our process. We live in the reality of the present. The more we delve into the middle way, the more deeply we come to rest between the play of opposites. One of the hardest parts of this Buddhist practices is learning to trust in life itself. In this episode, we touch on this as an important part of finding a middle path. For more information on Finding a Middle Path, read this wonderful article by Jack Kornfield: https://jackkornfield.com/finding-the-middle-way/

Dr. Sarah Sarkis Talks About Anxiety Management and Your Relationship with Anxiety Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have Dr. Sarah Sarkis on to talk about Your Relationship with Anxiety. Dr. Sarah Sarkis is a psychologist, writer, and performance consultant with a private practice in Honolulu, Hawaii (though it won't take you long to discover she's a Boston girl at heart). Her integrated approach is big on science, low on bullshit, empowering us to achieve long-term change and growth through an eclectic blend of psychology, neurobiology, and functional medicine. Her blog, The Padded Room, is your virtual safe space to help you manage the jarring realities of life. There, you'll find a soft landing for life's harshest truths. You can find it at drsarahsarkis.com. Addressing your relationship with anxiety might be one of the most important steps you take when it comes to your anxiety management. Dr. Sarah Sarkis beautifully shares how she approaches fear and how your relationship with anxiety can determine the degree of suffering around anxiety. She also addressed people's conceptualization of "I cannot handle this" or "I cannot face this" when it comes to facing fears. During this interview, we also addressed concepts around Optimum Performance and Dr. Sarkis' experience in her practice with patients in this area. I am sure you will agree that changing your relationship with anxiety is a game changer when it comes to your mental health, and I am so excited to share this inspiring interview with you For more information on Dr. Sarah Sarkis, visit: Website: https://drsarahsarkis.com Facebook: https://www.facebook.com/drsarahsarkis Instagram: https://www.instagram.com/drsarahsarkis/ Lastly, the annual IOCDF conference is being coming up SO SOON! It will be held in Austin, TX, from July 19-21. This national meeting focuses solely on Obsessive Compulsive Disorder (OCD) and related disorders. I will be one of the presenters among over 100 presentations, workshops, and seminars. There will be support groups and evening events as well. Click HERE for more information and to buy tickets.

Do you remember podcast episode #92 where I talked about my new goal of Failing 100 times? At the beginning of this year, I set the goal to fail 100 times in my business, personally and in my life. The whole concept came from a podcast episode by Amy Porterfield (EP# 247) where she set the goal to fail 100 times this year, not because she wanted to drop everything and mess up, but because she wanted to set goals that were so high that she was destined to "fail." The whole premise of failing 100 times was to reach for the stars instead of setting goals that held us back and limited us. Well, I decided that I was going to fail 100 times this year, but I was hit by a rude awakening that has completely changed the way I think about failure. As some of you may know, I have been struggling with some pretty serious medical and emotional issues this year. It has been a very scary and uncertain journey for me, but I have learned so much about myself. What ended up happening was that I ended up failing in ways I wasn't even expecting and I came to see just how hard I am on myself. I am scared to share this with you, but I have decided that it is a beautiful day to do hard things. So, this episode is about how I am failing at 100 things that I didn't set out to fail. I hope you find it helpful and that it inspires you to take a close look at how you conceptualize failure. And finally, I ask you, how are you doing at failing 100 times this year? There are a few things I want to remind you of before we go! The annual IOCDF conference is being held in Austin, TX, from July 19-21. This national meeting focuses solely on Obsessive Compulsive Disorder (OCD) and related disorders. I will be one of the presenters among over 100 presentations, workshops, and seminars. There will be support groups and evening events as well. Click HERE for more information and to buy tickets. Catherine DeMonte, who joined us in Ep. 95 of Your Anxiety Toolkit Podcast, is the author of a new self-help book that will be released on June 18, 2019. Beep! Beep! Get Out of My Way! Seven Tools for Living Your Unstoppable Life is a practical self-help book grounded in Psychotherapist Catherine DeMonte's 25 years of clinical psychotherapy practice. Based on the Abundance Circle groups she created and leads, this book contains the tools her clients used to realize their dreams. Written with nurturing warmth and humor, this book addresses both the inner and outer work necessary for creating lasting shifts. You can manifest your "one big thing"— even when circumstances make it seem impossible.Click HERE to order on Amazon.

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today is a little different. I was all ready to record a podcast and all of a sudden, I put that podcast episode on hold and just spoke from the heart. I just wanted to talk directly to you and remind you to honor your hard things. I know when things are hard and you are struggling, it feels like you have no choice but to give up, but again, always honor your hard thing. In this episode, I share about a recent "hard thing" I did with my daughter. I shared how surprised I was by how hard it was and emphasized that we do not honor the hard things we do enough. My goal was to address how we compare our struggles in mental health with others who do not have the same struggles. Because of this, we don't honor the hard things you are doing (which is a lot). In addition, we judge ourselves for struggling and we make it hard on ourselves when things are already hard. My hope with this episode is to help you along to honor every hard thing you do. My hope is that it gives you a moment to celebrate the work you are doing with Obsessive Compulsive Disorder (OCD), Depression, Panic Disorder, Body Focused Repetitive Behaviors (BFRBs) and Eating Disorders. It is hard work and I honor your hard things. Before we go, I want to remind you about the upcoming IOCDF conference in Austin, TX, from July 19-21. This national meeting focuses solely on Obsessive Compulsive Disorder (OCD) and related disorders. I will be one of the presenters among over 100 presentations, workshops, and seminars. There will be support groups and evening events as well. Click HERE for more information and to buy tickets.

On today's episode of Your Anxiety Toolkit Podcast, we are talking all about a journey of self-compassion. Yep, that's right! This is one special episode. This week we are joined by previous guest, Ethan Smith, the national ambassador for the charity called the International Obsessive Compulsive Disorder Foundation (IOCDF). Ethan talks all about his new experiences and journey of self-compassion and how he has learned a lot about himself in the past year. Consider this Chapter 2 of Ethan's story, as he shares his struggles with taking responsibility for what goes wrong in his life and not blaming Obsessive Compulsive Disorder for his struggles. Ethan also shares how he is learning how to cope with "bad" choices and making mistakes and how he was pushed into the practice of self-compassion when he realized he was still under the spell of internalized stigma of mental health. This is such an important issue and one I want to focus on in the future of Your Anxiety Toolkit. Ethan also shared his journey of self-compassion as he learns how he would internally compare and contrast the mistakes he has made before, during and after treatment. He talked about how recognizing this process has made him realize how hard he really was on himself. I think we can all resonate with this at times and Ethan beautifully shares his vulnerable and authentic experience. Ethan addressed how he is now learning to cope with unrealistic expectations and how self-compassion has taught him to accept himself as he is. He talked about how common humanity is a concept that he fought for so long in fear that it will make him complacent and careless. I am sure you will learn a lot from this episode and I hope that it helps you reflect on your journey of self-compassion. Before we go, I want to remind you about the upcoming IOCDF conference in Austin, TX, from July 19-21. This national meeting focuses solely on Obsessive Compulsive Disorder (OCD) and related disorders. I will be one of the presenters among over 100 presentations, workshops, and seminars. There will be support groups and evening events as well. Click HERE for more information and to buy tickets.

Welcome back to another episode of Your Anxiety Toolkit. Today, we are talking all about Managing Sleep Anxiety. It is very common for my clients to report significant anxiety at bed time and during sleep. They might report trouble getting to sleep, racing thoughts while trying to fall asleep, trouble staying asleep, waking up panicking, or ruminating on an event or worry. In this episode, we are not talking about the specific medical side of sleep disturbances. We are talking specifically about managing sleep anxiety. Did you know that more than 40 million Americans suffer from a sleep disorder? (according to the National Institutes of Health). And, did you know that 50% of those with GAD have a sleep disorder? These statistics blew me away and made me realize I need to be addressing this issue more often. I am sure you will agree that stress and anxiety may increase sleeping problems or make existing problems even worse. Many will report that their sleep quality is much reduced when they are going through a difficult time in their lives. But, the real question is, which one comes first? Sleep disorder or Anxiety Disorder? We will discuss this in this episode. In this episode, we also address sleep hygiene, caffeine intake, and the importance of exercise when it comes to managing anxiety. We also talk about the importance of reducing screen time, keeping naps to a minimum and the necessity of seeing a sleep specialist if you are really struggling. I really hope this episode helps you manage sleep anxiety just a little better. It's a beautiful day to do hard things, CBT School community! Before we go, I'd like to remind you about two amazing events coming up and a way for you to give back to the OCD community! International OCD Foundation 1 Million Steps 4 OCD Walk What: The IOCDF is hosting their 1 Million Steps 4 OCD Walk in Calabasas on Saturday, June 1, to increases awareness and raises funds for the IOCDF and its Local Affiliates so they can continue their mission. I will be walking at this one! There are many walks happening so be sure to check your area if you are interested. When: June 1 Where: Juan Bautista de Anza Park | Calabasas, CA Click HERE for more information and to register. International OCD Foundation Annual Conference What: Since 1993, the Annual OCD Conference has been the only national meeting focused solely on obsessive compulsive disorder (OCD) and related disorders. The unique event allows people with OCD and their loved ones to learn about the latest OCD treatment and information alongside the mental health professionals who care for them. The Conference features more than 100 presentations, workshops, and seminars as well as nearly two-dozen support groups and various evening events. Presenters include some of the most experienced and knowledgeable clinicians and researchers in the field, as well as people with OCD and family members sharing their stories about life with OCD. When: July 19-21 Where: JW Marriott Austin, Austin TX Click HERE for more information and to buy tickets. Giving Back During the month of May, Shala Nicely is giving 100% of her royalties from Is Fred in the Refrigerator? Taming OCD and Reclaiming My Life to the International OCD Foundation for the conference scholarship fund. In celebration of the one-year anniversary of Fred's publication, she hopes to raise enough money to send at least 5 people in need to the conference. And with your help, we can send even more! As Shala shares in the Fred chapter "Changing the OCD Mind," going to her first IOCDF conference was life-changing: she finally learned about exposure and response prevention therapy (ERP) for OCD and actually tried the therapy on her own, realizing with amazement that ERP gave her the power to reclaim her life. If you have OCD, know someone with OCD, treat OCD, or have ever been curious what OCD is really like, please purchase a copy of Fred. As I wrote in my endorsement of the book, "Is Fred in the Refrigerator? is a stunning story of growth, perseverance and hope. Shala beautifully details how mental illness shaped her life, taking us with her on her brave journey through perfectionism, shame and fear. This book is the perfect combination of entertainment, education and validation for those who are on their journey to recovery from OCD, but also for any human being who wants to live courageously and joyfully." 100% of the royalties from every book sold will directly support sending people with OCD to the IOCDF conference, where they will learn that they, too, can reclaim their lives. Thank you!

How To Be Uncertain In the Management of OCD Welcome to this week's episode of Your Anxiety Toolkit. When it comes to the management of anxiety, practicing being uncertain is the key to long-term recovery. We must face our fears and purposely not try to solve what will happen and what we would do if our fear came true. For anyone attempting this, we can all agree that being uncertain is a very difficult skill to practice. I have found that while my clients logically are on board with the idea of being uncertain, they still struggle with HOW to be uncertain. Cognitively, we know the importance of uncertainty, but the actual practice of it might not be something that we are fully on board for. Nearly every day, a client or a follower on social media (Instagram, Facebook, Twitter) will ask me HOW to be uncertain. They might say, "Kimberley, I get that I have to lean into the uncertainty, but HOW do I actually be uncertain?" In today's podcast episode, we talk all about how to be uncertain and what major roadblocks might be causing you to bypass uncertainty. We also talk about some key mindfulness tools to help with the practice of uncertainty when managing strong obsessions and compulsions. This is a very important concept when it comes to anxiety management, so I would love to hear your thoughts. There are a few very exciting events coming up! The IOCDF is hosting their 1 Million Steps 4 OCD Walk in Calabasas on Saturday, June 1, to increases awareness and raises funds for the IOCDF and its Local Affiliates so they can continue their mission. I will be walking at this one! Click HERE for more information and to register. Also, the IOCDF Annual Conference will be held in Austin, Texas, from July 19-21. I will be speaking at this event and love seeing you there! Click HERE for more information and to buy tickets.

100th Episode Virtual Party! Welcome to another episode of Your Anxiety Toolkit Podcast. This episode is a very special one for us. We are celebrating out 100th Episode and we are having a VIRTUAL PARTY! At this party, we want you to celebrate this wonderful community of brave and courageous people who stand by each other as we go through hard things and we do hard things. For this virtual party, we invited some of our favorite guests and asked them to share some wisdom, a funny story or dance the night away with us. First up, we have Ethan Smith who was on Ep. 53 (How Advocacy "Keeps Me Well": Interview with Ethan Smith OCD Advocate) and he starts the evening off in the most glamorous way. Sheva Rajaee who was Ep 45 (FIVE Roadblocks to Anxiety Recovery (w/ Sheva Rajaee) shares a wonderful story about Octopi and how adaptable they (and we) are. Chris Tronsdon who was on Ep 97 (The Emotional Stages of Recovery – Rebuilding Life After OCD with Chris Tronsdon) shared a wonderful and inspiring story of having Obsessive Compulsive Disorder (OCD) and then led us into a fabulous dance. Nathalie Maragoni from Ep 65 shared her love for our community and how proud she is of us all. Shala Nicely from Ep 16 (Guilt, Shame and being "SO OCD" with CBT ROCKSTAR Shala Nicely), Ep 36 (This EASY tool Might Change Your Way of Coping with Anxiety with Shala Nicely) and Ep 78 (Tips To Help You Share Your Mental Illness With Others) Shared her words of wisdom and also has a wonderful and generous gift she is sharing with the OCD community. Catherine DeMonte from Ep 95 (Love vs. Fear with Catherine DeMonte) shared a wonderful piece about how we must choose love over fear and allow love to lead us. Catherine always has beautiful things to share with us. Jon Hershfield from Ep 42 (Dispelling The Myths About Managing Anxiety and Obsessive Compulsive Disorder) And Ep 85 (Harm OCD with Jon Hershfield) as always brings humor and wit to our interactions. Michelle Massi from Ep 84 (How to Manage Social Anxiety (with guest, Michelle Massi, LMFT) Beautifully shares what she loved about being on Your Anxiety Toolkit Podcast and we 100% cannot wait to have you back on Michelle. Alegra Kastens, our fabulous and hard-working CBT School assistant gives us a huge dose of inspiration and support with her beautiful words of hope and faith. Thank you, Alegra! Of course, no party is complete without Jeremy Quinlan from Ep 99 (Making The Choice to Embrace Panic with Jeremy Quinlan) who shows us late and always causes trouble. Thank you, Jeremy, for showing your handsome face! The lovely and wise Zoe Gillis from Ep 19 (Nature just might be the ULTIMATE Mindfulness Tool with Zoe Gillis) shared how she experiences parties and brings a unique and thoughtful approach to our 100th episode (always making me think outside the box). And, true to form, Patrick McGrath from Ep 64 (Don't Try Harder, Try Different with Patrick McGrath) brings his hilarious jokes and firm direction for those who are working on anxiety and recovery. And, last but not least, Chrissie Hodges from Ep. 67 (Grieving the Losses of Mental Illness) shares a powerful message for those who are in the throes of anxiety and OCD recovery. I just adore her thoughts and wisdom. I cannot thank you all enough for all of your support and excitement. Thank you for joining us for this virtual party! I have loved every minute of this podcast...all the minutes of recording, editing, and preparing. Thank you so much, CBT School community! Here is to another 100!

Jeremy Quinlan Talks About Panic Disorder and Choosing to Embrace Panic Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have a very special guest. For me, this is THE most special guest, because this week I had the honor of interviewing my husband about Making the Choice to Embrace Panic. In this episode, Jeremy tells the story of his Panic Disorder, how panic took so much from him and how he made the choice to embrace panic, instead of run from it. I have wanted to record this episode for the longest time, but life, work, family and business always got in the way. But, on a beautiful spring day, we both sat down while the kids were at school in our lounge room and recorded his story. Together, we talked about the fear of flying and how this caused him to exit off many flights in a state of panic. We also talk about his fear of driving on the highway, fear of getting on elevators, fear of getting on a train or a trolley or a taxi cab, etc. We also got very deep into the experience of panic disorder and what it felt like to have a panic attack. Jeremy described his specific experience of panic and how it made him fear he would hurt someone or lose control of his body. What I loved the most was how he shared his bumpy journey to recovery. Jeremy carefully describes what that journey with panic felt like and how he made an intentional decision to "choose life" over running from anxiety, panic, and dread. He addressed how he came to a place where he could see that he had only two choices: choose to embrace panic or to keep running and let it take over his life. I am so excited to share this episode with you, CBT School community. I hope he inspires you as much as he inspires me.

Three Mindfulness Basics for Anxiety and Depression Welcome back to another episode of Your Anxiety Toolkit Podcast. Do you ever feel like you have to go back to basics? Maybe you feel overwhelmed with all the "tools" and strategies you need to practice to manage your anxiety, obsessions, compulsions, and emotions. Maybe you are feeling like you need to simplify your mental health practices so that you only have a few things to manage instead of many. If you are feeling this way, you are not alone. I recently realized that I had to return back to some mindfulness basics and review the tools that helped me many years ago. In today's episode of Your Anxiety Toolkit, I talked about the 3 mindfulness basics for anxiety and depression that you must return to when you are struggling with anxiety, stress, life events, depression, and grief. In this episode, we talk about how we sometimes refuse to go back to the basics because we are afraid it means we are "going backward." We dispel this myth and address how these 3 mindfulness basics for anxiety and depression can recharge our mental health plan and practice. If you'd like to learn more about mindfulness skills that I teach my face-to-face clients who struggle with Obsessive Compulsive Disorder (OCD), we have an online course available on CBTschool.com called Mindfulness School for OCD. Click HERE to learn more and sign up. Before we go, I want to remind you of two wonderful upcoming events! The TLC Foundation will host their annual conference on Body-Focused Repetitive Behaviors from May 2-4 in Virginia. Click HERE for more information and to buy tickets. Also, the IOCDF Annual Conference will be held in Austin, Texas, from July 19-21. I will be speaking at this event and love seeing you there! Click HERE for more information and to buy tickets.

Chris Trondsen Talks Rebuilding Life After OCD Do you ever wonder what life will look like after OCD Treatment? If so, this is the podcast episode for you! We are talking all about the common emotions involved with the recovery process from mental illnesses such as Obsessive Compulsive Disorder (OCD), Anxiety, and depression in today's episode of Your Anxiety Toolkit Podcast. Many of you have asked for more episodes about the emotional side of Obsessive Compulsive Disorder (OCD), Anxiety, Depression, Eating Disorders, and Body Focused Repetitive Behaviors (BFRB's), as well as what life is like after mental illness. In today's episode, we talk with Christopher Tronsden on Rebuilding Life After OCD. In this episode, Chris Tronsden talks about his childhood of "confusion" about his symptoms and thoughts and how he was claimed to be a "difficult child." Chris Tronsden also talks about how he moved towards isolation after being wrongly diagnosed with other mental illnesses, and resultantly survived a suicide attempt. Chris shares the emotions he experienced after this suicide attempt and how it led him to finding the correct treatment for OCD (Exposure and Response Prevention) and moving towards Rebuilding life after OCD Treatment. What I loved the most about Chris' story is how beautifully he explains and articulates the process of building up the courage to perform Exposure and Response Prevention and then having to manage the painful experience of anger and loss after his OCD treatment. Chris Trondsen explains how he had to have some difficult conversations with loved ones and himself before he could turn his battle into something that was meaningful. Chris ends the podcast episode with a beautiful message of hope for those who are at all stages of treatment and recovery. His message really does give hope to those who are embarking on the process of rebuilding life after OCD Treatment. Thank you, Christopher Trondsen, for a beautiful interview. For more information on Chris, visit: IOCDF SoCal: https://ocdsocal.org/about-us/board-of-directors/ Twitter: https://twitter.com/christrondsen?lang=en Instagram: https://www.instagram.com/christrondsen/?hl=en Facebook: https://www.facebook.com/ChrisTrondsen Email: [email protected]

Dr. Jed Siev Talks Religious (scrupulosity) and Moral Obsessions Welcome back to another episode of Your Anxiety Toolkit Podcast. Today, I am so thrilled to talk with you about Religious and Moral Obsessions. In this episode, I was honored to talk with Dr. Jed Siev. Dr. Jed Siev is an Associate Professor in the Psychology Department at Swarthmore College and is skilled in treating Obsessive Compulsive Disorder (OCD), specifically Religious and Moral Obsessions. Religious and Moral Obsessions are very common among OCD sufferers and I am so thrilled to share with you. I was able to take some questions from followers on Instagram (@kimberleyquinlan) for this episode and Jed Siev did such a great job of bringing compassion, skill, and research into the conversation. Here are some of the questions we addressed in the interview: What is scrupulosity? What are the common obsessions and compulsions for Religious (scrupulosity) and Moral Obsessions? How does Scrupulosity differ from Moral Obsessions? What does treatment for Religious (scrupulosity) and Moral Obsessions consist of? Does treatment for Religious and Moral Obsessions differ for different common religions? The below questions from listeners are addressed: Is it helpful to involve a member of clergy when treating religious OCD? Is it common to question whether you are a good person or just do a good thing to prove you are a good person? How do you practice acceptance of thoughts and obsessions even if it feels so against your morals? When you struggle with religious (scrupulosity) and Moral Obsessions, how do you teach your younger child to pray? Why is there such a strong feeling of guilt attached to Religious (scrupulosity) and Moral Obsessions? How do you address the fear of doing things that are disloyal? What to do if you keep judging your actions? What to do if you keep putting shame on yourself? Thank you for everyone who submitted these questions. I am sure you will find this episode very, very helpful, as I learned so much from Jed Seiv. For more information on Dr. Siev, visit: https://www.jedsiev.com/ https://www.swarthmore.edu/psychology/faculty-staff EXCITING NEWS...OCDeconstruct is THIS WEEKEND!! OCDeconstruct is a free online conference designed to give those with OCD, and their loved ones, the information needed to understand key concepts related to the disorder so they can get a productive start on treatment. During the conference, six therapists will present on topics including intrusive thoughts, ERP, family dynamics, medicine and more. OCDeconstruct happens on Saturday, April 13 and will run about 4 hours.

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have someone who is very dear to my heart: Catherine DeMonte. Over a year ago, I had the privilege of joining a women's group called an Abundance Group, run by Marriage and Family Therapist, Catherine DeMonte. Catherine was so inspiring to me and gave me some of the tools I needed to get me inspired and motivated to create CBTschool.com. That's right you guys! Catherine was one of the people who stood next to me as I cultivated the seed of CBTschool.com. For that, I am forever grateful. In Catherine DeMonte's abundant circles, I learned how to lead with love, not fear. While this was a concept I already knew, Catherine helped me to put this into play as I created CBTschool.com and created a life that lined up with my values. Catherine has such a beautiful heart and a beautiful way of speaking in a compassionate and gentle way. In this interview, she delivers tools that will help you tap into the wonderful beauty of your heart and create a life you really want. She talks about love vs. fear. Catherine talks about what it's like to lead with love vs. fear. In this episode of Your Anxiety Toolkit, Catherine talks to us about being open to receiving love and health and compassion and support. She shares with us some of her amazing tools that she has included in her upcoming book, Beep! Beep! Get Out Of My Way! Catherine De Monte also talks about involving deep desire to the hard work that you're doing with Exposure and Response Prevention and she teaches us how to practice grace and gratitude as we work towards our anxiety recovery. I very much love this episode and I hope you do too. Lastly, I want to remind you about an upcoming event that I am thrilled to be speaking at: OCDeconstruct! OCDeconstruct is a free online conference designed to give those with OCD, and their loved ones, the information needed to understand key concepts related to the disorder so they can get a productive start on treatment. During the conference, six therapists will present on topics including intrusive thoughts, ERP, family dynamics, medicine and more. OCDeconstruct happens on Saturday, April 13 and will run about 4 hours.

Life after OCD with Shawnté Johnson Welcome back to another episode of Your Anxiety Toolkit Podcast! Today, we talk about life after OCD. So often, my clients in my private practice have questions about what recovery for anxiety and Obsessive Compulsive Disorder looks like. Clients and social media followers are often asking me what "recovery" means and how can they get there. Understanding recovery is a crucial part of taking those first steps towards fear. Today, I am thrilled to share with you Shawnté Johnson, an OCD advocate and blogger who not only talks the talk on recovery but walks the walk too. Shawnté Johnson has a blog called Life After OCD and she talks so beautifully not just about life after her recovery from OCD and Anxiety, but also life before and during treatment. In this week's episode, Shawnté talks about how "doing hard things" is worth it and how she learned to embrace facing her fears and took on an approach where she commits to facing her fears every day. Shawnté shares her own story and how she chose her own values over fear. She talks about how she was "enslaved" to her OCD and how she "chose faith over fear." What I loved so much about what she talks about is how fear was motivating much of her decisions and how she found her own form of motivation to take her life back from anxiety, fear, and panic. Shawnté also talks about recovery being a long game and how she stays aligned with the core concept of her OCD and anxiety treatment. There is life after OCD! You can find Shawnté at: Instagram: https://www.instagram.com/lifeafterocd/ Before we go, I want to remind you about upcoming events that I am thrilled to be speaking at: the OCD SoCal Conference and OCDeconstruct! This Saturday, March 30, I will be speaking at the OCD Southern California 4th Annual Conference alongside other OCD specialists and advocates. I'll be speaking during the breakout session titled Managing OCD Roadblocks: Creative and Effective Tools to Tackle ERP. For registration information, visit ocdsocal.org or click HERE. OCDeconstruct is a free online conference designed to give those with OCD, and their loved ones, the information needed to understand key concepts related to the disorder so they can get a productive start on treatment. During the conference, six therapists will present on topics including intrusive thoughts, ERP, family dynamics, medicine and more. OCDeconstruct happens on Saturday, April 13 and will run about 4 hours. Do you want to get weekly free content from us, right to your inbox? SIGN UP HERE FOR OUR NEW WEEKLY NEWSLETTER! The weekly newsletter includes free mental health tips and tools, information about upcoming events with Kimberley. and free coupons for CBT School products.

Welcome back to another episode of Your Anxiety Toolkit. You are going to LOVE this week's podcast interview with Dr. Reid Wilson. For those who don't know Dr. Reid Wilson, he is a world-class specialist in the area of Anxiety Disorders. Dr. Reid Wilson is the Director of the Anxiety Disorders Treatment Center in Chapel Hill and Durham, NC, and is Adjunct Associate Professor of Psychiatry at the University of North Carolina School of Medicine. Dr. Reid Wilson is the author of the amazing book for Panic Disorder, called Don't Panic, and the co-author of wonderful books such as Anxious Kids, Anxious Parents, Stop Obsessing! and Playing with Anxiety. Dr. Reid Wilson is a Founding Clinical Fellow of the Anxiety and Depression Association of America and a Fellow of the Association for Behavioral and Cognitive Therapies. So, I am sure you are wowed already, but wait for it! This episode will blow your mind even more. In this week's episode, I talk with Dr. Reid Wilson about a perspective change and an attitude change from one where we do not want anxiety to one where we WANT anxiety. I know this may seem strange, but believe me, this will change your whole game when it comes to the treatment of anxiety, Obsessive Compulsive Disorder (OCD) and other anxiety disorders. In this episode, we address the following topics. Why do we want anxiety? What is going on in our brains when we have anxiety and when we face our fears How to get a client to do Exposure & Response Prevention How to Engage the Ambivalent or resistant OCD Client A different approach to the ERP hierarchy? How to have a complete Attitude change about fear and anxiety. Please consult Reid's other site, Anxieties.com, for additional information, videos, resources, and treatment options. Before we go, I have a few exciting events to tell you about! I'll be speaking at both the OCD SoCal Conference and OCDeconstruct. On Saturday, March 30, I will be speaking at the OCD Southern California 4thAnnual Conference alongside other OCD specialists and advocates. I'll be speaking during the breakout session titled Managing OCD Roadblocks: Creative and Effective Tools to Tackle ERP. For registration information, visit ocdsocal.org or click HERE. OCDeconstruct is a free online conference designed to give those with OCD, and their loved ones, the information needed to understand key concepts related to the disorder so they can get a productive start on treatment. During the conference, six therapists will present on topics including intrusive thoughts, ERP, family dynamics, medicine and more. OCDeconstruct happens on Saturday, April 13 and will run about 4 hours. Do you want to get weekly free content from us, right to your inbox? SIGN UP HERE FOR OUR NEW WEEKLY NEWSLETTER! The weekly newsletter includes free mental health tips and tools, information about upcoming events with Kimberley. and free coupons for CBT School products.

Welcome back to another episode of Your Anxiety Toolkit Podcast! Want to know four massive changes I have made in my life? Well, here you go! In today's episode, I will present to you four massive changes that I have made in my life that have changed the way I see myself, the way I spend my time and, lastly, the approach I have with perfectionism and mistakes. If you are someone who is hard on yourself, beats yourself up for not being perfect or productive or just for existing, this episode might be really helpful for you. If you are someone who lets fear stop you from pursuing your dreams or even doing a smaller task, this is the episode for you. In this podcast episode, we will address time management, setting intentions and surrounding yourself with people who will inspire you and hold you accountable to your big dreams and with the hard struggles you are going through. One of the points I am so excited about is my new plan to FAIL MORE! Yes, you heard and read correctly. I plan to fail more this year. More than I ever have. As Amy Porterfield says in this podcast episode, failing can get you closer to your goals. As I also plan to aim higher and be 100% intentional as I go. The massive changes I have made in my life have made me into a bolder, braver and more confident person. I hope they inspire you too.

Welcome to another episode of Your Anxiety Toolkit podcast. This week's podcast episode is very dear to my heart. My intention with this podcast is to give you all some direction with food and body, specifically if you struggle with immense fear around food. This week's episode has the most amazing guest, Evelyn Tribole, the author of Intuitive Eating: A Revolutionary Program That Works. In this week's interview, we break down some of the barriers between fear and food. Evelyn does a great job at identifying why there is so much fear surrounding food, addressing societal, cultural and familial rules around food. We discussed how, for many, food creates anxiety for us personally, or how our anxiety manifests a bad relationship with food. Evelyn Tribole discusses : What is Intuitive Eating? Why is Intuitive Eating so important? What is diet culture and why is it such an important concept to understand? What happens when you don't Intuitively Eat? Evelyn also answers some questions given specifically by the CBT School family. Here are a few questions she addressed: How can I introduce myself to Intuitive Eating? What are the steps of Intuitive Eating? How do I avoid the extremes of eating? I am either eating "too unhealthy and too healthy as a compulsion." How do I address Emotional Eating or "bad" eating because of a hard day? How do I attempt Intuitive Eating if I HAVE to lose weight because of health reasons? How do I manage the fear of gaining more weight? How do you make all foods neutral whilst also finding joy in food? How do I not get trapped in diet culture? How long does it take to get a good handle of Intuitive Eating? How do I begin to desire and have the persistence to intuitively eat while having an Eating Disorder? Due to mood changes, how can I eat when I don't want to? What is the best way to stick with Intuitive Eating? What is the best way to approach Nutrition for Anxiety Disorder? How does Anxiety impact hunger cues. etc.? How do I address Avoidant and Restrictive Food Intake Disorder? For more information on Evelyn Tribole, visit: https://www.evelyntribole.com/ Do you want to get weekly free content from us, right to your inbox? SIGN UP HERE FOR OUR NEW WEEKLY NEWSLETTER! The weekly newsletter includes free mental health tips and tools, information about upcoming events with Kimberley. and free coupons for CBT School products.

Not Alone Notes (Morgan Rondinelli and Molly Fishback) Welcome back to another episode of Your Anxiety Toolkit. One of the most common statements I get from new clients when I meet them in my office is, "I feel so alone." After waiting and being so afraid to finally talk with someone about their mental illness and personal struggles, they are overwhelmed with isolation and loneliness. The experience of feeling alone and wondering if you are the only one on this planet that is suffering in this way is a common one. Given the stigma of mental illness, we are often shamed into keeping our mental illness and mental struggles private and suffering in the dark alone. If you have ever felt this way, or you know someone who feels this way, you are not alone. In this episode of Your Anxiety Toolkit, we talk with Morgan Rondinelli and Molly Fishback about their project called Not Alone Notes. In this episode, Morgan and Molly share their own stories of feeling alone and unseen in their struggles with Obsessive Compulsive Disorder (OCD). Together, they joined hands from across the country to send personally painted and written notes to those with Obsessive Compulsive Disorder (OCD) and Body-Focused Repetitive Behaviors (BFRB's). My hope after today's episode is the you begin to understand that you are not alone and there is a whole community out there who wants you to know that they are on your side. Here is a little blurb from their website: "The idea from this project stemmed from becoming pen pals with several friends from OCDcon. Morgan was writing back and forth with them and wanted to somehow reach out to strangers with OCD. Morgan loves snail mail because there is something special about receiving a handwritten letter, so she wanted to pass that on to others. In October of 2017, it started simply as a link to a Google Form on Morgan's blog. Shortly after, Molly reached out to Morgan with the idea of handmaking notecards for the project. Not Alone Notes has continued to grow as Molly and Morgan work together to send letters to individuals with OCD and related disorders." In this episode, Molly and Morgan get really vulnerable and showcase proof that you are not alone. They talk about their own recovery journey, what it was like to begin Exposure and Response Prevention treatment, and how it feels to be at different stages of recovery. In effort to ensure that you are not alone in this mental health journey, Morgan and Molly also share their specific steps of ERP and how they are getting creative with ERP. To learn more about Not Alone Notes, visit: https://www.notalonenotes.org/ Before we go, I want to talk about my upcoming exciting weekend in Colorado at the OCD Gamechangers event that Chrissie Hodges is putting on. I will be speaking alongside other licensed clinicians on important topics about OCD recovery. OCD advocates will take the stage to discuss the emotional impact that OCD has had on their recovery. The event takes place on Saturday, March 2. Click HERE for more information on the event or to get tickets.

In today's episode of Your Anxiety Toolkit, we are talking all about the 5 Mistakes We Make When Managing Anxiety, Obsessive Compulsive Disorder (OCD), Depression, Body Focused Repetitive Behaviors (BFRB's) and any other mental health struggle. This podcast episode got me all fired up and I loved sharing with you bite-sized concepts to consider and marinate on. My hope with this episode of Your Anxiety Toolkit is to help you identify the specific areas where you might be falling into the anxiety trap, and then find ways to manage anxiety more effectively and purposely. We talk about Mindset, Mindfulness and strategic skills you can practice just about anywhere. As a Marriage and Family Therapist who specializes in the treatment of Anxiety Disorders such as Panic Disorder, Obsessive Compulsive Disorder (OCD), Social Anxiety, Health Anxiety, Eating Disorders and Body Focused Repetitive Behaviors (BFRB's), I often see my clients engage in behaviors that prevent them from properly managing their anxiety. It is common for us to get stuck in compulsive and compensatory behaviors that cause us to continue to live in fear. In today's podcast, I go through the 5 Common Mistakes We Make When Managing Anxiety. Some of these points might surprise you. Others may not. This is not a list of the only mistakes we make. There are lots of ways we can get stuck in the turmoil of anxiety, intrusive thoughts, sensations, panic, urges, obsessions, and compulsions. Please note, that these are 5 mistakes I make when managing anxiety also. I don't want anyone feeling like they are alone in this. I make these mistakes also. I think we all do, mostly because they are very easy traps to fall into when it comes to the management of anxiety, depression and other mental health issues. I hope you find this helpful. Thank you to everyone who has left a review for the podcast. This is super helpful and increases our chances of getting really wonderful guests on the show. Instagram: https://www.instagram.com/cbtschool/ Facebook: https://www.facebook.com/KimberleyQuinlanCBTschool/ Forward we go, Kimberley

The Flow of Recovery In today's episode of Your Anxiety Toolkit, we are talking all about Recovery. Yes, we know! This can be a controversial conversation, especially when talking about recovery for Obsessive Compulsive Disorder (OCD), Eating Disorders, Anxiety Disorders and Body Focused Repetitive Behaviors (BFRB's). The truth is, achieving this thing called "recovery" depends mostly on your definition of recovery. There can be a very big difference of opinion when it comes to what is considered "recovery." In today's podcast, we talk all about recovery and what I like to call, "The FLOW of recovery." Finding your own Flow of Recovery is what I think will help you so much with the speed and ease of your recovery, not matter what your definition is. I have seen this idea of FLOW of recovery to be a huge part of OCD and Anxiety recovery for many. As you may know, last week we had the amazing Kristin Neff on the podcast (Ep. 87) where she shared her brilliant research and practice of Mindful Self-Compassion. She shared about the importance of including self-compassion in our everyday lives and different compiments of self-compassion that can help us live a better life. Some people have the faulty belief that self-compassion is for sissys. Some hold onto the huge misconception that the practice of self-compassion will make us weak or lazy or fat or a loser. Many of my clients have told me that they are too afraid to practice (or even consider) practicing self-compassion because it might make them snap and turn lazy and never get out of bed again. So typical of anxiety, isn't it? Kristin Neff talked about the Yin and Yang of self-compassion (go to that episode to hear more). She believes that self-compassion must include both the Yin of self-compassion, which is like a mother tenderly comforting her crying child and the Yang of self-compassion, which is the mother bear that shows up for ourselves, ferociously protecting her cubs (and us) from harm. As we mentioned before, many of us struggle with fearing becoming too Yin, and some people do the opposite and are afraid to step into the Yang of self-compassion. As a result, they avoid getting their needs met. They avoid everything. So, when we talk about "The Flow of Recovery" we are talking about using both the Yin and the Yang of self-compassion to help you FLOW. The Flow of Recovery is moving from action to gentleness and rest. The Flow of Recovery involves slowing down sometimes and other times the flow of recovery involves speeding up. Sometimes, the flow of recovery involves moving back and forth between the Yin and Yang quite quickly. Today, in this podcast, I want to inspire you to begin using both the Yin and YANG of self-compassion. My use of the term the flow of recovery is all about doing the hard things (YANG) and then slowing down to be gentle (YIN). You are going to use these tools, not once, but over and over again. And you are going to find a flow where you swing back and forth and back and forth between action and rest, action and rest. The action could be ERP, setting a boundary with someone, starting therapy, sharing your struggles with a friend, and the rest is where you get really quiet and ask yourself what it is that you need and make sure you find a way to give that to yourself. The Flow of Recovery is also the gentle swing of saying really gentle and kind things to yourself and then speaking almost as a coach. "I can do this hard thing!" And "I will get through this" and "I have my own back, unconditionally." So, to sum it all up, the principle of Yin and Yang is that all things exist as inseparable and contradictory opposites, and this is so true for recovery. I urge you to check in and see if you have a Yin and a Yang. How can you add more Yang if you rely too much on Yin? How can you add some Yin if you are stuck in a cycle of all action and no self-care? And lastly, please note that ERP School is open until February 18th! Shhh…we kept the cart open a few more days. ERP School is our online course that teaches you all the most important components of ERP for Obsessive Compulsive Disorder. Exposure and Response Prevention School (ERP School) is an online course that teaches you the tools and skills I teach my clients in my office. Let me tell you a little bit about it. The course is a video based course that includes modules on The science behind ERP Identifying YOUR obsessions and your compulsions The different approaches and types of ERP, including gradual exposure, writing scripts, interoceptive exposures and how to get creative with ERP Mindfulness tools to help you manage anxiety, panic and uncertainty Troubleshoot common questions and concerns BONUS 6 videos of the most common subtypes of OCD The course also includes many downloadable PDF's and activities to help you navigate how to best apply ERP to your specific obsessions and compulsions. We are so excited to share ERP with you and would love to have you join us and the CBT Sc

Kristin Neff Talks All Things Self-Compassion Hello there CBT School friends and family, This week we have a SUPER exciting episode of Your Anxiety Toolkit Podcast to share with you. If you are someone who is hard on yourself, this is THE episode for you. If you are someone who beats yourself up, this is the episode for you. If you need help being self-compassionate, THIS IS THE EPISODE FOR YOU! I am so thrilled to share with you this week's podcast guest, Kristin Neff. Kristin Neff is a pioneering self-compassion researcher, author of one of my favorite workbooks called The Mindful Self-Compassion Workbook, and is a wise and informative teacher of self-compassion. Kristin Neff developed an 8-week online program that teaches self-compassion skills to those who struggle in this area. The program, co-created with her colleague Chris Germer, affiliated with Harvard Medical School, is called Mindful Self-Compassion. In this episode of Your Anxiety Toolkit Podcast, Kristin Neff addresses what self-compassion is and what it is not. I found this to be incredibly informative, especially for those who struggle to differentiate between self-compassion and self-care. Kristin Neff also addresses why some people struggle with practicing self-compassion, and specifically addresses the cultural and political aspects of this topic. What I loved the most is how Kristin Neff explains whay self-compassion practices look like, feel like, and sound like. For those who need a most literal description of self-compassion, this conversation will be right up your alley. We also address the Yin & Yang of Self-Compassion and how we often forget the Yang component of Self-Compassion (listen to the full description). Lastly, for those who find that their negative self-talk increases when they practice self-compassion, Kristin Neff addresses a concept called Backdrafting, and how this is a normal (and even positive) part of Self Compassion. For more information on Kristin Neff, visit the links below: Website: https://self-compassion.org Workbook: https://self-compassion.org/mindful-self-compassion-workbook/ And lastly, please note that ERP School is available for one more week! ERP School, our online course that teaches you all the most important components of ERP for Obsessive Compulsive Disorder, is BACK. Act fast because it is only available until February 14th, 2019! Exposure and Response Prevention School (ERP School) is an online course that teaches you the tools and skills I teach my clients in my office. Let me tell you a little bit about it. The course is a video-based course that includes modules on The science behind ERP Identifying YOUR obsessions and your compulsions The different approaches and types of ERP, including gradual exposure, writing scripts, interoceptive exposures and how to get creative with ERP Mindfulness tools to help you manage anxiety, panic, and uncertainty Troubleshoot common questions and concerns BONUS 6 videos of the most common subtypes of OCD, including Harm OCD. The course also includes many downloadable PDF's and activities to help you navigate how to best apply ERP to your specific obsessions and compulsions. We are so excited to finally share ERP with you and would love to have you join us and the CBT School Community. It's a beautiful day to do hard things! If you are worried about doing it alone, please don't fear. We meet bi-monthly on the FB group and on Instagram to talk about questions you may have. Click here to sign up. https://www.cbtschool.com/p/erp-school-lp

The Science of Exposure and Response Prevention (ERP) Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we are talking about the science behind Exposure and Response Prevention. I know a lot of you have a lot of questions about why we would ever put ourselves in a position to be MORE anxious and MOST uncertain. But, there are many reasons why and today we are going to dive into The Science of Exposure and Response Prevention . To put it simply, we instinctually we run from fear. We go into fight, flight and freeze when we are faced with serious, dangerous events. In emergency situations, this is the most sophisticated human response. We are so lucky we have this response, as it keeps up alive and well. However, in our era, we are often bombarded by THOUGHTS of serious, dangerous events and this causes our brain to make mistakes about the imminence of danger. We experience the thought as if it were an imminent threat - right here, danger in close quarters, etc. The problem is that we react to this thought or sensation or urge as if it IS an imminent threat. We run away, we fight it or we freeze. What happens when we do this is that we reinforce that the thought IS dangerous and, because we responded in this way, a cycle that is created. Fear --> avoidance response --> fear….and the cycle continues. So, what can we do instead of fight, flight or freeze? We can stare our fear right in the face. We do this by performing Exposure and Response Prevention. Exposure and Response Prevention includes changing our behavior, or response, to the original thought or obsession and exposing ourselves to our feared consequence. Now, if you hate the idea of this, you are not alone. In this week's podcast, we address the science behind Exposure & Response Prevention to help motivate and inform you of WHY ERP is so important and HOW it changes our brains. If you need help with this, now is the time to act. ERP School, our online course that teaches you all the most important components of ERP for Obsessive Compulsive Disorder, is BACK, but act fast because it is only available until February 14th, 2019! Exposure and Response Prevention School (ERP School) is an online course that teaches you the tools and skills I teach my clients in my office. Let me tell you a little bit about it. The course is a video-based course that includes modules on The science behind ERP Identifying YOUR obsessions and your compulsions The different approaches and types of ERP, including gradual exposure, writing scripts, interoceptive exposures and how to get creative with ERP Mindfulness tools to help you manage anxiety, panic, and uncertainty Troubleshoot common questions and concerns BONUS 6 videos of the most common subtypes of OCD The course also includes many downloadable PDF's and activities to help you navigate how to best apply ERP to your specific obsessions and compulsions. We are so excited to finally share ERP with you and would love to have you join us and the CBT School Community. It's a beautiful day to do hard things! If you are worried about doing it alone, please don't fear. We meet bi-monthly on the FB group and on IG to talk about questions you may have. Click HERE to sign up.

Overcoming Harm OCD with Jon Hershfield Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have a special guest, Jon Hershfield, LMFT. Jon has been on the show already and is a favorite among the CBT School-ers. Today, Jon and I talk about how to manage specific obsessions related to violence and physical harm. In OCD terms, we call it Harm Obsessions or Harm OCD (if you meet the requirements for a diagnosis of Obsessive Compulsive Disorder or OCD). In this episode, Jon answers some important questions such as: Does everyone have Harm Obsessions, thoughts, impulses or images? Why do these Harm Obsessions bother some people and not others? What is the difference between a Harm OCD and having thoughts about harm? Are people with Harm OCD any different than those who have other types of OCD? How do we treat Harm OCD? This was such a fun episode and I really hope it helps those with harm obsessions, thoughts, images, impulses, and urges (Harm OCD). Fore more information on Jon's latest book, Overcoming Harm OCD: Mindfulness and CBT Tools for Coping with Unwanted Violent Thoughts, click HERE. For more information on Jon Hershfield, visit: Website: Ocdbaltimore.com Twitter: @cbtocd IG: @ocdbaltimore FB: @JonHershfield GOOD NEWS!……WE HAVE A HUGE SURPRISE! On January 28th, 2019, we are offering our FREE webinar called "10 THINGS YOU NEED TO KNOW ABOUT OCD." This is a FREE online video course explaining exactly what OCD is, how to treat it and what complicating factors can occur during the process. This free webinar will run daily at 6pm PST for one week ONLY. If you are not able to attend the free webinar, no stress! There will be a free replay sent to your inbox the day after signing up. I cannot wait to share this FREE educational resource with you. CLICK HERE TO SIGN UP! ALSO, ERP School is COMING BACK! Exposure and Response Prevention School is an online course that teaches you the tools and skills I teach my clients in my office. Let me tell you a little bit about it. The course is a video-based course that includes modules on: The science behind ERP Identifying YOUR obsessions and your compulsions The different approaches and types of ERP, including gradual exposure, writing scripts, interoceptive exposures and how to get creative with ERP Mindfulness tools to help you manage anxiety, panic and uncertainty Troubleshoot common questions and concerns BONUS 6 videos of the most common subtypes of OCD, including Harm OCD. The course also includes many downloadable PDF's and activities to help you navigate how to best apply ERP to your specific obsessions and compulsions. We are so excited to finally share ERP with you and would love to have you join us and the CBT School Community. It's a beautiful day to do hard things! If you are worried about doing it alone, please don't fear. We meet bi-monthly on the Facebook group and on Instagram to talk about questions you may have. Click HERE to sign up.

Michelle Massi, LMFT, Talks To Us About Managing Social Anxiety Welcome back to Your Anxiety Toolkit. After multiple suggestions and requests, we are so excited to share with you an episode that focuses entirely on managing Social Anxiety. I am so excited to share with you the amazing, Michelle Massi (formally known as Michelle Otelsberg). Michelle Massi, LMFT, is an OCD and Anxiety Specialist who has both a private practice in Encino and Westwood and also works at the UCLA OCD Intensive Treatment Program. Michelle works one-on-one and runs group therapy, and has a ton of experience treating Obsessive Compulsive Disorder (OCD), Social Anxiety, Panic Disorder, TICS, Body-Focused Repetitive Behavior's (BFRBs) and other anxiety-related disorders. In this episode of Your Anxiety Toolkit, we talk about all things Social Anxiety. Michelle and I talk about the presentation of Social Anxiety and different symptoms that can present when ones struggles with Social Anxiety. Michelle talks about different themes and fears related to social anxiety and how there is no one-size-fits-all approach to social anxiety presentation. Michelle and I also discuss different approaches to Social Anxiety treatment and some fun ways to practice facing your fears and tolerating the fear of judgment from others. We discuss the use of Cognitive Therapy, Behavioral therapy, and Exposure and Response Prevention (ERP), as well as the use of Mindfulness and Acceptance and Commitment Therapy (ACT). Also, please get super excited! ERP School is BACK! Exposure and Response Prevention School is an online course that teaches you the tools and skills I teach my clients in my office. Let me tell you a little bit about it. The course is a video-based course that includes modules on The science behind ERP Identifying YOUR obsessions and your compulsions The different approaches and types of ERP, including gradual exposure, writing scripts, interoceptive exposures and how to get creative with ERP Mindfulness tools to help you manage anxiety, panic, and uncertainty Troubleshoot common questions and concerns BONUS 6 videos of the most common subtypes of OCD The course also includes many downloadable PDF's and activities to help you navigate how to best apply ERP to your specific obsessions and compulsions. We are so excited to finally share ERP with you and would love to have you join us and the CBT School Community. It's a beautiful day to do hard things! If you are worried about doing it alone, please don't fear. We meet bi-monthly on the FB group and on Instagram to talk about questions you may have. Click HERE to sign up. For more information about Michelle, Anxiety Therapy LA, and the UCLA OCD Intensive Outpatient Program: Anxiety Therapy LA: Anxietytherapyla.com Instagram: @anxietytherapyla UCLA OCD Program: https://www.semel.ucla.edu/ocd-itp

Steven Hayes Talks Acceptance & Commitment Therapy (ACT) Welcome back to another INCREDIBLE episode of Your Anxiety Toolkit Podcast! Today we have an amazing guest, Steven Hayes. Steven Hayes is a clinical psychologist and professor at the University of Nevada. Steven Hayes has done so much for the psychology field, writing a whopping 44 books (wow, right?!) and many research articles. Steven Hayes also developed the evidence-based therapeutic modality that I use in my therapy office every day: Acceptance & Commitment Therapy (also known as ACT). ACT is a wonderful compliment to Exposure & Response Prevention (ERP), as it relies heavily on Mindfulness, positive reinforcement and using Value-Based Behaviors. In this interview, Steven Hayes and I discuss what Acceptance & Commitment Therapy (ACT) involves and how we can learn to diffuse from our thoughts. You will find this especially helpful with you have anxiety, Obsessive Compulsive Disorder (OCD), Panic Disorder, Social Anxiety, and Depression, mostly because we tend to fuse a lot with our thoughts when we struggle with these disorders. However, the truth is, we all could learn the skill of diffusion and Steven Hayes does an amazing job of expelling why. Steven Hayes also teaches us useful ACT tools to stay present, and the practice of living a life that is based on values, not fear or anxiety. My favorite part of the interview is where Steven Hayes discussed why our thoughts sometimes link together and how it is completely a waste of time trying to block, suppress or avoid thoughts. I am sure you will agree that Steven Hayes is a genius and that he has so much to teach us about our brain, our psyche and how we can react batter to our thoughts. AND…..WE HAVE A HUGE SURPRISE! ERP School is BACK! Exposure and Response Prevention School is an online course that teaches you the tools and skills I teach my clients in my office. Let me tell you a little bit about it. The course is a video based course that includes modules on: The science behind ERP Identifying YOUR obsessions and your compulsions The different approaches and types of ERP, including gradual exposure, writing scripts, and interoceptive exposures, as well as how to get creative with ERP Mindfulness tools to help you manage anxiety, panic and uncertainty Troubleshoot common questions and concerns BONUS 6 videos of the most common subtypes of OCD. The course also includes many downloadable PDF's and activities to help you navigate how to best apply ERP to your specific obsessions and compulsions. We are so excited to finally share ERP with you and would love to have you join us and the CBT School Community. It's a beautiful day to do hard things! If you are worried about doing it alone, please don't fear. We meet bi-monthly on the FB group and on Instagram to talk about questions you may have. Click HERE to sign up. If you would like further information on Steven Hayes and access to his FREE mini course, visit http://www.stevenchayes.com/. Click HERE for more info on Steven Hayes' workbook Get Out of Your Mind and Into Your Life, as well as his other books.

Staring Fear In The Face With Four Powerful Statements Hello there CBT School Rockstars! Happy New Year! In this week's episode of Your Anxiety Toolkit, I want to give you the 4 Powerful Statements you need in 2019. Even though this is directed at you for the new year, this episode is created in hope to get you ready for any circumstance and any time in your life. So here they are! The #1 Powerful Statement you need in 2019 is……. "There is nothing wrong with me" The #2 Powerful Statement you need in 2019 is……."I radically accept this situation" The #3 Powerful Statement you need in 2019 is………."I am making the decisions around here from now on" The #4 Powerful Statement you need in 2019 is……"It is a beautiful day to do hard things" The whole purpose of this podcast episode is to help you move away from a life where fear makes all of your decisions and towards a life where we stare fear in the face and live the life we want to live as if fear wasn't there at all. We want to ask ourselves what we would do if fear never showed up and then go live that life while only bringing fear along for the ride. CBTschool.com has many ways we want to help you "do hard things" in 2019 and we hope that these 4 Powerful Statements will help you move in that direction. We are excited to announce that ERP School is coming back in January. Click HERE for more info. ERP School is an online course that teaches all the Exposure & Response Prevention Tools you will need to manage Obsessive Compulsive Disorder, Panic Disorder, Health Anxiety, and Social Anxiety. We are also excited to announce that BFRB School is also coming back in January. Click HERE for more info. BFRB School is a course that teaches those with Compulsive Skin Picking (Dermatillomania & Excoriation Disorder), Hair Pulling (Trichotillomania) and Compulsive Nail Biting the science-based tools they need to manage their symptoms and live a full life. Sending you much love and healing vibes, Kimberley

"You WILL get through this!" Interview with Fashion Blogger and OCD Advocate Jemma MrDak Hello there CBT School Community! Welcome back to another episode of Your Anxiety Toolkit Podcast. Today, we are so excited to share with you Jemma Mrdak. Jemma is a well-known Australian Fashion and Lifestyle Blogger and an avid Mental Health advocate. I first heard about Jemma on social media after she bravely came out and talked about her experience with Obsessive Compulsive Disorder (OCD) on the Today show. As soon as I saw her interview, I knew she would be such an inspiration to you all. In this episode, Jemma talks about her struggles with Obsessive Compulsive Disorder (OCD), specifically checking and tapping compulsions. Jemma talks about being so overwhelmed with anxiety that she was unable to get to school on time and fell behind in her studies. Jemma also talks about her success with seeking treatment from a Cognitive Behavioral Therapist (CBT) and how she used her tools to help her get her life back from OCD. Jemma also shared her love for nature and exercise and how that helped her get in touch with the practice of Mindfulness. If you are feeling hopeless about your future and questioning if you are able to get better at managing your anxiety and OCD, this episode is for you. Jemma is so great at sharing what was easy, what was really hard and what roadblocks she came across in her treatment journey. She is truly an inspiration and will give you some amazing words of wisdom to help with on your journey to mental wellness. For more info on Jemma, visit the below: Website: astylishmoment.com IG: @astylishmoment Before we go, GET EXCITED! ERP School is almost here again. ERP School will be re-released in late January. Click HERE to be the first one alerted by signing up to be on the waitlist.

How Practicing Self-Respect Can Lead to Self-Compassion Hello there CBT School Family! I am so thrilled to share another episode of Your Anxiety Toolkit Podcast with you. You guys know me well enough to know that I am a huge fan and advocate for the practice of self-compassion. I love sharing the benefits of self-compassion and helpful ways to put it into practice. However, over the past few months, I have heard the hopelessness in some of your voices when you share with me that self-compassion just feels too hard and too triggering. Maybe you feel like you don't deserve to be kind to yourself, which is common in Anxiety, Depression and Obsessive Compulsive Disorder (OCD), or you are afraid that practicing self-compassion will mean you lose control and become a lazy, useless bum (none of this is true, BTW). For those of you who are struggles with self-compassion, this podcast is for you. Today we are talking all about how practicing self-respect can lead to self-compassion. Self-respect is all about honoring your right to be treated fairly and kindly. It is all about not treating yourself in a way that is disrespectful and hurtful. We all deserve to be treated equally and fairly, and this is a practice that is crucial if you ever want to master the practice of self-compassion. In this episode of Your Anxiety Toolkit Podcast, we will discuss effective ways to practice self-respect and learn how self-respect leads us towards the beneficial practice of self-compassion. During the podcast episode, we take a look at how you can improve self-respect by addressing these important questions. 1) Do my behaviors represent and reflect self-respect? 2) Do my behaviors respect my values? 3) Do my behaviors respect my beliefs? 4) Do my behaviors allow me to achieve my goals and values? 5) What are some times I have felt a true sense of self-respect? 6) Does my behavior lead me towards a sense of mastery (of a skill or a situation)? 7) What behaviors am I doing that damage my sense of self-respect? I hope this podcast episode brings you closer to the practice of self-respect and self-compassion. These are two concepts I am very invested in and I hope you find them helpful.

How to Thrive and Survive The Holidays Happy Holidays Everyone! Well, the holiday season is here and if you're anything like me, you're feeling slightly overwhelmed and stressed because of all you have to do, and all of the emotions that go along with the holidays. This is a common time of the year where we can experience very high emotions such as joy, happiness and excitement, but we also experience a lot of difficult emotions such as fear, panic, depression, hopelessness, grief and loneliness. Given that this is such a universal experience during the holiday period, we thought it was a great opportunity to bring on Alison Seponara who is a Licensed Professional Counselor in the state of Pennsylvania to talk about How to Thrive and Survive the Holidays. This episode is particularly important if you are also managing a mental illness or other psychological stressors. It is not uncommon for anxiety and depression to worsen during the holiday period, so we wanted to be sure to bring you multiple tools to help you Thrive and Survive the Holidays. In this interview Alison and I talk about important topics that can really impact our mental wellness during the Holiday season. In this podcast, we address the following: Grief and how the holidays can bring up grief you were not expecting Anxiety and how it is often increased due to the stress of the holiday period and the presence of triggering family members Social anxiety and how it can cause us to dread the holiday period The fear of saying no to family members and events that you don't think are healthy for you to attend The financial struggles that go along with the holidays The overwhelming expectation to feel nothing but joy and celebration The most important point Alison and I made during this episode of Your Anxiety Toolkit is that YOU DO NOT HAVE TO FEEL BAD IF YOU ARE NOT ENJOYING THE HOLIDAYS. Alison made some great points in reassuring you that it is ok and totally normal to struggle instead of feeling festive. I hope you find this podcast helpful and you now feel ready to thrive and survive the holidays. IG: @therapywithali FB: Alison Seponara https://www.alisonseponara.com/

Tips To Help You Share Your Mental Illness With Others Welcome back to Your Anxiety Toolkit podcast! Recently on the podcast, I shared my own personal journey of struggling (and now managing) significant anxiety, disordered eating and life stressors. It was a scary, yet brave thing for me to do and I am so glad I did. Because I am constantly telling others that "It is a beautiful day to do hard things," I figured I have to walk the walk, not just talk the talk. It was such an amazing experience to hear many of your reflections and own personal stories on these difficult issues. What surprised me was that one of the most common questions I heard from you guys (my lovely CBT School community and YAY Podcast listeners) was, "HOW do I share my story?" So many people reached out and shared that they wish they had the courage and "know-how" to start telling others about their journey with mental illness. Maybe you want to empower others? Maybe you want to get it off your chest? Maybe you want to reduce the stigma around your own disorder and mental health struggles? So, you know what I did? I called the person I most respect when it comes to sharing her story, Shala Nicely. Together we recorded a podcast episode and talked about what you might want to consider when making the decision to share your story. Shala shared many beautiful personal examples of her own process of writing a memoir about her journey with Obsessive Compulsive Disorder (OCD) and how she handled the ups and downs of this process. Shala and I also talked about HOW to share what you are struggling with a friend or loved one. Shala gives some wonderful tips to decide who to share with and why it might not be who you would have first considered. What no one can prepare you for is your own mental roller coaster that occurs when you share information about yourself. We also address self-criticism and dealing with what I call "sharing remorse" or what Brene Brown calls a "vulnerability hangover" after telling someone your deep dark secrets. One of the things I love the most about Shala is that she is honest and open about the ups AND the downs of sharing. She shares what it is like for her to handle negative feedback and how she manages that through Exposure and Response Prevention (ERP). I hope this helps you come to a decision for yourself.

Managing Perfectionism and Learning To Be Good Enough (with Kim Foster Carlson) Welcome to another episode of Your Anxiety Toolkit Podcast! This week, we talk about all things anxiety and mental health. Today, I am excited to share with you our guest, Kim Foster Carlson. Kim Foster Carlson is an award-winning broadcast journalist in San Francisco Bay and the author of the book Good Enough: How to Overcome Fear of Failure and Perfectionism To Live Your Best Life. There is not a day in my office where I don't see the debilitating anxiety that is caused by perfectionism. Perfectionism can prevent us from trying new things, paralyze us when we have to perform, and can cause us to be very hard on ourselves. In today's podcast, Kim addressed many of the factors that might cause perfectionism, as well as some super helpful tools to manage it. The difficult part is that we are constantly being bombarded by unrealistic expectations from our family, our social media accounts, from magazines and from our society's expectations. In this interview, Kim and I talk about perfectionism, fear of failure, anxiety and procrastination. Kim shares her history of being an athlete and how perfectionism and the fear of failure caused her to be very hard on herself. Kim also shares her story of going to therapy and realizing that perfectionism was the cause of her anger, anxiety and poor coping strategies. She shared how this was triggered by stressors related to parenting and she was so open about how she got through some very difficult times. Kim details many mindfulness skills that helped her along the road to becoming a "recovered perfectionist." One tip that I loved from today's episode of Your Anxiety Toolkit was Kim's example of Steph Curry, a professional basketball player. Kim emphasized the importance of "finding the joy" (Steph Curry's phrase) in everything we do by practicing gratitude and by verbally thanking someone every day. I just loved this idea and this is a tool I am going to adopt myself. I hope you enjoy this week's episode.

This is me...doing a hard thing Hello there lovely CBT School Community, You all know how much I adore coming on here every week and sharing cool Cognitive Behavioral Therapy (CBT) tips or fun Mindfulness tools with you all!? As I often say, "these are skills for life" and sometimes we have to stare the dark place of mental illness in the face before we get introduced (and practice) these wonderful tools. Sometimes, we have to hit rock bottom before we ask for help. We have to be struggling so much that we have no choice but to double down and learn the tools we need to live a more mindful and healthy life. This was definitely the case for me. In today's episode of Your Anxiety Toolkit podcast, I share with you my story with Mental Illness. I am not going to lie. I have felt many emotions about sharing my own story. This week's episode is one that has challenged me to be as brave as I can be. I have been thinking about telling my own story of mental illness/health for some time and it has taken me many conversations with trusted colleagues and family members to come to a place where I felt ready. So, today, I bravely share with you my story. This is me….doing a hard thing. In the episode, I talk about how I moved away from my small hometown to go to university. Immediately, I was riddled with anxiety and panic. I felt so painfully alone and I was plagued with the repetitive thought that "something bad will happen." I felt out of control and I had no tools to manage these terrifying feelings. In this episode, I share how I responded to these thoughts in the only way I knew how. I used what some would consider very positive behaviors and use them in a way that became very problematic. Before too long, I was restricting my food, compulsively exercising and binge-eating to manage my emotions. I spent hours planning and calculating my calorie intake and I kept it all a secret, in fear that someone would find out how much I was struggling. I was so afraid of being seen as weak or over-dramatic. These behaviors stripped me of my joy, comfort and my life. My hope with sharing my own personal story is to remind you that you can get better. I also hope that it helps us all feel more connected and a part of the same community. We all have our own story and struggles, and I wanted to share mine with you so you felt I understood what you might be going through. While I might not have exactly the same story (or circumstances), we all get to the place where we have to ask for help. We all get to the place where were feel so out of control that we have to make a change. That was me. And this is me….doing a hard thing. I hope you find it helpful, or comforting. Please know that you can get better and you can get your life back.

Dr. David Burns Helps Us Learn the Art of Feeling Good Hello! My name is Kimberley Quinlan and welcome back to Your Anxiety Toolkit Podcast. For those of you who are new, welcome! Your Anxiety Toolkit is brought to you by CBTschool.com. CBTschool.com is an online resource that provides evidence-based tools and resources for those who are experiencing anxiety, depression, or other mental health struggles. CBT is an acronym for Cognitive Behavioral Therapy. CBT is made up of Cognitive Therapy and Behavioral Therapy. Today, I am so excited to share with you one of the masters in our field of Cognitive Behavioral Therapy, Dr. David Burns. Dr. Burns has been a legend in my mind for many years. He wrote the book Feeling Good, which I consider one of the most valuable books for the management of faulty and unhelpful thoughts. Dr. David Burns is an adjunct professor in the Department of Psychiatry and Behavioral Sciences at the Stanford University School of Medicine. David Burns is also the author of the best-selling books Feeling Good: The New Mood Therapy, The Feeling Good Handbook, When Panic Attacks, and has a new book being written called Feeling Great (I cannot wait to read this one!). Dr. David Burns brings Cognitive Therapy, Buddhist foundations and principals, and Behavioral Concepts into this amazing work. Dr. Burns also created and copyrighted The Burns Depression Checklist, which is a rating scale for depression that I use very often in my office. In our interview today, David Burns helps us by teaching how to better approach our faulty cognitions that cause depression. Burns states that 50% of anxious people will be depressed and 100% of depressed people will be anxious. He strongly believes that much of our depression is directly related to our faulty thoughts, which I am sure you will all find very interesting and inspiring. What David Burns teaches us is how to correct our depressive thoughts and come up with strong, powerful statements to counter their incorrect content. We talk about themes such as hopelessness, helplessness and worthlessness. Please note, there are points made by Mr. Burns regarding medication, but I really encourage you to speak with your doctor to make sure your medical and medication plans are best for you. Every person is different and needs specific care. Dr. David Burns also addresses these topics during the interview: Thoughts are the cause for depression. If you can change the way you think, you will change the way you feel. Recent studies researched Feeling Good, to test if it clinically helps those who are experiencing depression, and results showed it is highly effective for those who suffer from depression. How he conceptualizes recovery as either 100% recovery (where all symptoms are gone) and 200% recovery (a stage and experience of enlightenment).

ONE Day Non-Judgment Challenge Hello and welcome back to Your Anxiety Toolkit Podcast. Today we are talking about an interesting challenge. You see, recently I was dared to take an entire day to just listen to my body and feel my feelings and sit in peace. I thought this was a fabulous idea so I shipped my kids and husband away for one day (I never do this BTW) What quickly arose was one thing that was taking the joy out of what could have been a lovely day. That thing was Self-judgment. Self-judgment is the thing that kept bringing me out of simply spending the day with myself. "I should be doing this instead" "You are being lazy" "Why did you choose that activity?" "You have to do it this way because that way is a waste of money" "You shouldn't be feeling this way" "You don't deserve this" "Why did you do it that way?" "Why are you the way you are? Here are just a few of the self-judgment statements we say to ourselves during the day. When you see it on paper, it sounds so awful. Yet, these are things we say to ourselves without hesitation or even awareness sometimes. So, I decided to change the focus of the day away from it being a day of freedom and pleasure and towards a day where I practiced non-judgment. I called it the NON-JUDGMENT CHALLENGE DATE DAY (or #nonjudgmentdateday on social media). So, here is the challenge. Non-Judgment Challenge Day is a day where you go out on your own for a whole day (or an hour or two) and you practice doing things you enjoy doing. Do something pleasurable or exciting or new. As you do this, be very aware of the thoughts in your mind. During this date with yourself, observe your thoughts, both positive and negative, about yourself and the activity you are engaging in. Non-Judgment Challenge Day was a complete eye opener for me and I strongly encourage you to try it. Listen in to this episode of Your Anxiety Toolkit Podcast to hear about my reflections and struggles with my very own Non-Judgment Challenge Day. Also, I just wanted to let you know about "What if?", a collaborative film project by Robin Roblee-Strauss for his senior thesis project at Hampshire College. "What if?" Is a movie that documents the experiences of living with OCD. The film focuses on the voices of those struggling with OCD as the experts on their own internal experiences and recovery processes. And guess what....you can be involved in its creation! Go to www.whatifocdmovie.com to learn how you can be a part of the project by sharing your story, contributing cinematic or artistic expertise, or donating. By creating a movie with the help of individuals with OCD, Robin hopes to empower sufferers to speak out and show the world a brave and honest look into the struggle with uncertainty and anxiety.

Tips To Manage Anxiety At Work Welcome back to another episode of Your Anxiety Toolkit. Today's topic was a suggested topic be one of the members of our online FB group, CBT School Campus. One of the members asked for tips to manage anxiety at work. This is a very important topic, as it is common for some to appear to be highly functioning, but underneath, they are riddled with anxiety and feel like they have no tools to manage their anxiety. The hard part about managing anxiety at work is that it is a practice of multi-tasking. Not only are you fulfilling requirements of your job description, but you are also trying to manage intrusive thoughts, uncomfortable feelings and (sometimes) terrifying urges. These are common symptoms of Generalized Anxiety Disorder (GAD), Obsessive Compulsive Disorder (OCD), Social Anxiety, Health Anxiety (hypochondria) and Panic Disorder. So, this week we are addressing 10 tips to manage anxiety at work, school, volunteering or other activities that you might do. Don't get me wrong. There are many other tools that could be used, but these are some of the ones I thought might be the most helpful. Here is a quick overview of the 10 tips to manage anxiety at work: Don't aim for no anxiety. Accept that it will be there Don't judge yourself for having anxiety There is nothing "wrong" with you for having anxiety. You are not "bad" for having anxiety Your worth doesn't change because of anxiety's presence Do a Door check (listen to the episode for more information on this) Pull your shoulders back Create a strength-based statement to get you through the hard times "We can do hard things" "This too will pass" "I am stronger than I think I am" "I have done hard things before and I survived" Set small, realistic goals Focus on only one client at a time Do one job or one assignment at a time Have rewards for work well done Implement a consistent and strong self-care plan: Getting exercise and sleep, as well as reducing caffeine and alcohol, is a good start. Begin a Self-Compassion practice You have to name emotions to tame emotions. Bring on that Anxiety, baby! Try to stare your fear in the face as much as you can. I hope that has been helpful! Have a wonderful day and don't forget to leave us a review on iTunes or Stitcher or wherever you tune in.

The Best FREE Mindful Tool Is... Clients and the CBT School community are often asking me for tools and tricks to manage anxiety. Thankfully, we are so blessed there are so many scientifically proven tools and treatment modalities to help those with anxiety, depression, and other struggles. However, I feel the need to bring us back to a mindful tool that we can use any time we want. The great thing about this tool is that it is THE BEST FREE MINDFUL TOOL! That's right! It is the best, and it is free. Before we do that, I want to look at things abstractly for a second. I promise it will make sense once I tell it so hear me out. Let's say I want to be a great mom. I want my daughter to think I am the freaking best mom ever. Here is the thing! Just because I am her mother, that doesn't automatically mean she and I will be good friends and have a great relationship. Or, that she will even like me. To be a freaking rockstar mom, and to make a lasting impact on her heart and well-being, I am going to have to nurture her and our relationship. I am going to have to hear her pains. I will need to sit with her when things are hard. She will need me to hold her hand and be compassionate when she makes mistakes. And wipe her tears when she cries. And most of all, she will need me to not deny her of her anger and sadness and brattiness. I am going to need to really be with her. To have a nurturing and healing relationship, I can't cheat and do it the fastest way. She is not going to think I am an amazing mom just because I buy her the newest iPad and get her the best clothes and hire the best nanny to take care of her all the time. Those things are great and will make her happy for the short term, but they won't result in a good relationship with my daughter in the long term. She won't feel deeply loved by me and she won't feel deeply seen. If I want to have a lasting and healthy relationship, I have to actually sit with her. Be with her. Not disown her because she is angry or being naughty. I can't just leave it to the nanny to fix her when she is sad or angry or not cleaning her room. I can't buy her a trip to Disneyland and send her off with the nanny and expect that she will feel loved by me just because I arranged it and paid for it. If I do that, she will understand that I will only be there when she is good, or when it is easy, and she will not feel worthy when she is having tough emotions. Here is where the healing and growth occurs. So, here is this week's lesson. When it comes to your mindfulness practice, you can't cheat. You too have to do the actual "being with." Our relationship with ourselves is no different. We all want to be deeply understood. We all want to feel worthy of being sat with. We all know that feeling deeply seen is one of the most healing experiences we can be given. Here's the big question for this podcast episode. Do you try to cheat when it comes to actually spending time with yourself and deeply sitting with your experience? My guess is you are saying Yes. We cheat ourselves on self-care and just "being" all the time. So, let's talk about how we befriend ourselves. This is the best FREE mindful Tool I am talking about. The best free Mindful tool is your breath. We disregard breath as one of the best mindful tools and we push forward wanting more supercharged, easier tools. During this podcast, we do a short breathing meditation, in hope to simply honor our "being" and "spend time with" ourselves. Returning to our breath really is the best free mindful tool. Before we go, here is a reminder to check out our swag! WE ARE SO THRILLED TO FINALLY BE OFFERING IT! We have an array of t-shirts and tanks for men, women, and children. Each product has our very own CBT SCHOOL motto, "It is a beautiful day to do hard things." Check it out at the following link! https://www.etsy.com/shop/CBTschool

How To Talk To Others About Mental Illness (with Representative Michael Schlossberg) Hello there and welcome back to another episode of Your Anxiety Toolkit podcast. Today we have the final episode of the "We can do hard things" series; a series of episodes where we have inspirational and courageous guests who talk about hard and life-changing things. I have enjoyed this series so much and hope to start it back up again early next year. I just loved having all of the wonderful guests, who inspired me to be better and brave and more courageous. Today we are discussing how to talk to others about mental illness. I often get asked questions about how to share your story of having Obsessive Compulsive Disorder or Eating Disorder or Panic Disorder or depression with loved ones. If you are wondering how to talk to others about mental illness, this is the episode for you. In this week's episode, we have State Representative of Pennsylvania, Michael Schlossberg. Michael Schlossberg is not only a State Representative. He is a mental health advocate and the author of the fiction book Redemption. Redemption is a science fiction book about a character who defeats depression and anxiety. If you are interested in reading this book (the first of a three-part series), click HERE. During this episode of Your Anxiety Toolkit podcast, Schlossberg talks about his response to Robin Williams' death by suicide and how that propelled him to be more open about his own depression and anxiety. We talk about the experience of depression and how it can keep you feeling alone and isolated. Schlossberg has many pieces of helpful information on how to talk to others about mental illness. He talked about how talking to others about his mental illness made him feel closer to others and how it helped him to be more accepting and kind to himself. The best advice I took from this episode was "There are more people in their rooms crying than you would ever notice. 1/5 Americans have depression. You are not alone." Click HERE to learn more about Michael's story and his focus on mental health in his governmental work. Find him on Facebook HERE and Twitter HERE.

How To Let Go of the Past This week's episode of Your Anxiety Toolkit Podcast is my response to a question that came directly from the online Facebook group CBT School Campus. It is based upon the following: how to let go of the past. This question was one that the online group agreed was incredibly painful and one that was very difficult to approach. If you aren't familiar with CBT School Campus, go check it out. CBT School Campus is an online group of wonderful people who support each other as they do hard things! The group includes people who are struggling with anxiety, depression and other mental health issues. Each member is kind, supportive and helpful. Here is the question: "One of my obsessive regulars is about things from the past that my mind twisted and has blown way out of proportion (at least that's what my non-OCD support people tell me. Ha!), but the memories cause me immense guilt/shame because I question my motives and wish I hadn't done it. I do my exposures to try and accept that I may have had the wrong motive, it may have been inappropriate, I may be bothered by it forever, etc. My struggle lies in the yucky, depressed, guilty feeling it gives me as it looms and sucks the joy. That often leads to the worry of suicide if I can never get over it. I try to welcome the yuck, keep moving, etc. Anything specific that has helped you?" What a great question! During this podcast, I talk about how we misinterpret events from the past and use past events to calculate or define ourselves, our worth and our value. This miscalculation (or rating game) can become a compulsion and as you might already know, the more you review yourself, the more you find to be upset about and the worse you feel. DON'T FORGET, THIS WEEK IS OCD AWARENESS WEEK! CLICK HERE FOR INFORMATION. WE ARE SO THRILLED TO FINALLY BE OFFERING SWAG! We have an array of t-shirts and tanks for men, women, and children. Each product has our very own CBT SCHOOL motto, "It is a beautiful day to do hard things." Check it out at the following link! https://www.etsy.com/shop/CBTschool