Your Anxiety Toolkit, Episode 466
5 Mental Health Priorities for a Calmer, Stronger 2026
Host: Kimberley Quinlan, LMFT | Anxiety & OCD Specialist
Date: December 31, 2025
Episode Overview
In this New Year’s episode, Kimberley Quinlan shares her top five science-based mental health priorities for 2026, designed to help listeners develop resilience, reduce anxiety, and thrive in the year ahead. Using a warm, encouraging tone, Kimberley blends therapeutic insights with practical strategies, asking listeners to focus on intention and self-compassion rather than self-criticism or perfectionism. Each priority is contextualized within both her professional experience and personal reflections.
Key Discussion Points & Insights
1. Attention Training
(Starts at 02:06)
- Definition & Importance: Kimberley introduces attention training as an essential skill for managing rumination and intrusive thoughts, widely used in metacognitive therapy.
- How it Works:
- Uses a practical example of washing the dishes to illustrate how the mind wanders and how attention training helps us return to the present moment.
- “As we're washing the dishes, your brain comes out away from that focus… and attention training is observing all this mess here that we get ourselves into and bringing it back to the focus…” (03:33)
- Key Guidance:
- “Our job is to note that you’ve gone and your attention is off track, and it brings it back…” (04:11)
- Kimberley notes her commitment to deepening this practice and encourages listeners to prioritize attention training for 2026.
2. Compassionate Mind Training
(Starts at 05:02)
- Concept: Rooted in compassion-focused therapy, this priority emphasizes replacing self-criticism with kind, curious self-awareness.
- Practical Application:
- Use of “warm statements” to support oneself through difficulty:
- “This is hard and I’m doing the best I can.”
- “What do you need to succeed in this moment?”
- “There is no emotion that you could have that will cause you to abandon yourself.” (05:49)
- Use of “warm statements” to support oneself through difficulty:
- Emotional Focus:
- Targets difficult emotions such as shame, guilt, anxiety, sadness, and uncertainty.
- The goal is to respond to discomfort with gentleness, not “brittle, mean” self-talk.
3. Digital Boundaries
(Starts at 06:36, continues after ad at 08:12)
- Modern Challenge:
- Kimberley discusses the negative cognitive effects of short-form digital media (e.g., Instagram reels, TikTok).
- “I literally lost 40 minutes the other day… and I have no idea where they went.” (06:48)
- Action Steps:
- Curate social media feeds intentionally—follow only accounts that make you feel good.
- Be aware of how even “helpful” content can lead to negative self-comparison or overwhelm:
- “Even if it’s helpful, we sometimes have to reduce our consumption.” (08:37)
- Set time limits and consider physical tools (like the “brick” for phone time management).
- Establish tech-free zones—emphasize quality time and analog activities:
- “With my kids, I want to create tech free zones… play Uno and play Clue and… board games.” (09:45)
4. Facing Your Fears (Exposure)
(Starts at 10:18)
- Ongoing Commitment:
- The importance of continually auditing which fears are holding you back from meaningful activities.
- “Do an audit of the things you did not do last year due to fear. Be gentle.” (10:25)
- Structured Approach:
- Face fears hierarchically—break them down into small, manageable steps.
- Courses and resources are available for specific challenges (e.g., OCD, generalized anxiety, panic, BDD).
- “Commit to a plan to face those fears… it needs to be done in a hierarchical, step by step way.” (10:49)
5. Rest Like a Machine
(Starts at 11:56)
- Rest as a Priority:
- Kimberley challenges the idea of rest as “doing nothing” and reframes it as vital, active recovery—like machines in a factory or Olympic athletes.
- “At the end of the day you turn the machine off… it actually rests. It cools down. The electricity stops.” (12:09)
- Rest Strategies:
- True rest: “Not rest where you are just scrolling on Instagram… not just staring at the TV or numbing out…” (12:34)
- Rest means stillness, solitude, gentle movement, creativity, nature, pets, tea—activities that actively restore the nervous system.
- “Schedule restorative rest every single day.” (12:58)
Memorable Quotes & Moments
- “Anxiety doesn’t get to decide how you live your life.” (00:13)
- “There is no emotion that you could have that will cause you to abandon yourself.” (05:49)
- “Even if it’s helpful, we sometimes have to reduce our consumption.” (08:37)
- “Do an audit of the things you did not do last year due to fear. Be gentle. We’re not here to beat ourselves up.” (10:25)
- “Rest like an Olympic athlete. They train hard, but they rest hard.” (12:18)
- “Small changes lead to big changes. We’re going to start baby baby steps.” (13:13)
- “Today is a beautiful day to do hard things.” (13:27)
Action Steps & Takeaways
- Choose One Priority: Kimberley advises listeners to focus on just one of the five priorities to start—no need to tackle everything at once.
- Remember:
- Progress comes in small, incremental steps.
- Kindness and celebration for all brave efforts, no matter how small, are crucial.
- These priorities are relevant not only for 2026, but for everyday mental health.
Timestamps for Key Segments
- 00:02 – Introduction & podcast goals
- 02:06 – Attention training explained
- 05:02 – Compassionate mind training
- 06:36 – Digital boundaries for mental health
- 08:12 – More on curating digital input
- 10:18 – Facing your fears (exposure, audit, and resources)
- 11:56 – Rest like a machine: redefining and scheduling rest
- 13:13 – Closing reflections and encouragement
Summary in Kimberley’s Words
“You are doing brave, hard things that deserve celebration. And remember, today is a beautiful day to do hard things. We’re going to keep that going into 2026.” (13:27)
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Note: This summary covers content only and excludes sponsorships, ads, intros, and outros. For personalized therapy, seek a qualified mental health provider.