Podcast
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
Hosted by Kimberley Quinlan, LMFT | Anxiety & OCD Specialist · EN
Kimberley Quinlan, an anxiety specialist for over 15 years, delivers Science-Based Solutions for Anxiety, Panic, Depression, OCD, Social Anxiety, Health Anxiety, & other difficult emotions.
The New York Times listed Your Anxiety Toolkit as one of the "6 Podcasts to Soothe An Anxious Mind" (April 27, 2024). We are on a mission to help people who want to thrive in the face of anxiety and other mental health struggles.
A beautiful life is possible!
56episodes
Episodes
Newest firstAll episodes
485 How to Win Against Anxiety (with Reid Willson)
Yesterday00:47:29Summary readyIn this episode, I sit down with anxiety expert Reed Wilson to talk about why recovery is not about getting rid of anxiety, but learning how to change your relationship with uncertainty, fear, and resistance.
SummaryBonus Episode: The Two Things Anxious People Do That Makes Everything Worse
6d ago00:13:58Summary readySummary: In this episode, I talk about two very common mistakes anxious people make that actually keep anxiety cycles going stronger: responding with urgency and treating every thought, feeling, or sensation as incredibly important. I share a personal story from volunteering at a school bake sale, where I caught myself rushing, overperforming, and reacting as if everything was high stakes, even though there was no real danger present.
Summary484 Interoceptive Exposure & Panic Attacks: How Facing Physical Sensations Can End the Fear Cycle
1w ago00:16:20Summary readyIn this episode, I walk you through how panic disorder is maintained and teach you a step-by-step, evidence-based approach using interoceptive exposures to help you change your relationship with anxiety and build true freedom.
SummaryBonus Episode: What Is Anticipatory Anxiety (And Why It's Often Worse Than the Thing Itself)
2w ago00:15:26Summary readyIn this episode, I talk about anticipatory anxiety, the intense fear or dread that shows up before something even happens. So often, the waiting, imagining, and "what if" spiral can feel worse than the actual event itself. I explain how this happens and why your brain reacts so strongly, even when there isn't a real threat in front of you.
SummaryDaily Self‑Compassion Routine: 10 Minutes to Reduce Anxiety & Improve Resilience
2w ago00:24:27Summary readyIn this episode, I walk you through a simple, 10-minute daily self-compassion practice that can help you change your relationship with anxiety and gently support your recovery.
SummaryBonus Episode: Sleep Anxiety: The 1 Thing Everyone Gets Wrong About Sleep Hygiene
3w ago00:10:39Summary readyIn this episode, I talk about why so many people struggle with sleep anxiety even when they're doing everything "right." You might be following all the sleep hygiene rules, no screens, consistent bedtime, calming routines, and still lying awake, wondering what's wrong. The truth is, for anxious brains, trying too hard to sleep can actually make it harder. Sleep is one of the few biological processes that resists effort, and the more pressure you put on it, the more alert your body becomes.
Summary482 Why My ERP Isn't Working: 5 Common Mistakes & What to Fix
3w ago00:21:55Summary readyIn this episode, I walk you through the five most common mistakes people make with ERP and share practical, compassionate strategies to help you break free from the OCD cycle and make your recovery work more effective.
SummaryBonus Episode: 5 Self‑Compassion Exercises That Support ERP & OCD Recovery
4w ago00:14:46Summary readyIn this episode, I talk about something that doesn't replace ERP, but actually makes it more effective: self-compassion. So many people worry that being kind to themselves will weaken recovery, let them off the hook, or make OCD worse. But the truth is that self-criticism often increases anxiety, reinforces the obsession cycle, and leads to more burnout and exhaustion.
Summary481 Harm OCD Explained: What It Is, Why It Happens & How to Manage It
4w ago00:31:26Summary readyIn this heartfelt episode, Kimberley Quinlan and therapist Lacey Yukelson unpack what harm OCD really is, why it feels so terrifying, and how recovery becomes possible when you stop fighting the thoughts and start changing your response.
SummaryBonus Episode: What to Say When Your Brain Freezes in Conversation: Social Anxiety Rescue Script
Apr 1000:12:35Summary readyIn this episode, I talk about what to do when your brain freezes in conversation and social anxiety suddenly takes over. So many people experience that moment where their mind goes blank and they immediately assume they've failed, but I want to help you understand that this is a freeze response, not a personal failure. When anxious brains feel pressure, freezing is a very common response.
Summary