title

Your Anxiety Toolkit

Kimberley Quinlan, LMFT

98
Followers
201
Plays
Your Anxiety Toolkit
Your Anxiety Toolkit

Your Anxiety Toolkit

Kimberley Quinlan, LMFT

98
Followers
201
Plays
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About Us

Your Anxiety Toolkit aims to provide you with helpful tools to manage anxiety, stress and other emotions that get in the way.

Latest Episodes

Ep.123:Living with Sexual Obsessions with Alegra Kastens

EWelcome to Your Anxiety Toolkit Podcast! Today I am so thrilled to introduce to you this week's guest, Alegra Kastens, MA. Alegra is not just a guest on the podcast. Alegra is also a very important part of CBT School and has helped me so much since CBT School launched in 2018. Alegra Kastens has been a huge part of the creation of this podcast, uploading it each week, creating a lot of the technological support, creating images and supporting me when I am struggling with all the projects. Alegra is now moving forward with her career and is working as a therapist who specializes in OCD. In today's discussion, Alegra told us about the first moment she had her first intrusive thought and how these impacted her life. She also shared with us the process of her finally deciding to ask for help, even though she was petrified and so ashamed. Alegra shared what she found helpful and not helpful from her therapist and how she was supported and encouraged to seek specialized OCD treatment from her therapist who did not specialize in OCD. What I loved most about this episode is that Alegra Kastens so candidly talks about her experience of shame, guilt, and stigma related to having OCD. Alegra’s main sub-type of OCD was pedophilia obsessions, which caused her to be stuck in self-doubt, self-criticism and complete panic for a very long time. Alegra Kastens shared what it was like to experience sexual obsessions such as pedophilia obsessions and what it was like to undergo Exposure and Response prevention for her OCD symptoms. Alegra shared some of the ERP exposures looked like and the importance of being given psycho-education about ERP before beginning. I loved how much education and inspiration Alegra Kastens brought to this conversation. To learn more about her story, click HERE to read an article she wrote for IntrusiveThoughts.org. For more information on Alegra Kastens, visit: Instagram: @ObsessivelyEverAfter Website: www.alegrakastens.com Psychology Today blog: https://www.psychologytoday.com/us/blog/all-things-anxiety

39 MIN4 d ago
Comments
Ep.123:Living with Sexual Obsessions with Alegra Kastens

Ep. 122: My Goal For My 38th Year of Life - No More Rushing

Welcome to another episode of Your Anxiety Toolkit podcast. This week’s podcast was recorded from an RV on Pacific Coast Highway.It was the last day of my birthday celebration and I rented and drove a 35-foot RV to the beach so I could celebrate my new year with my dear friends and dear family.As I sat back, I reflected on what my biggest goal was for my 38th year. My goal for the upcoming year is NO MORE RUSHING. That’s right!I have made a deal with myself.NO MORE RUSHING.No more rushing my kids.No more rushing my family.No more rushing my joy. No more rushing my anxiety. My hope for my 38th year is to slow down and really drop down into the present moment. My hope is to be present and absorb the joy that exists all around me. Since I made the goal of no more rushing, I have found that I am more aware of all of the beauty in my life and I am more present to really see the amazing people and places around me. On this birthday weekend, we sat on the beach and just absorbed the love...

21 MIN1 w ago
Comments
Ep. 122: My Goal For My 38th Year of Life - No More Rushing

Ep. 121: How to Live In the Present (Listener Question)

Do you ever wonder how to live in the present? Is this a question you ask yourself often? Or, have you already got a good mindfulness practice, but you wonder how to live in the present when it comes to intrusive thoughts, intrusive images and strong emotions and urges? If this sounds true for you, you are not alone. I, too, am constantly on a mission to figure out how to live in the present in a more authentic and mindful way. In this week’s episode of Your Anxiety Toolkit, we take a CBT SCHOOL listener’s question. A wonderful member of our CBT School community reached out and asked a very important question and instead of replying personally, I thought it would benefit everyone by addressing this question with you all. Considering that I am always on a mission to solve the question of how to live in the present, I thought we could all take a look at this issue together! The listener’s question is: "I work hard to implement mindfulness in my life, and in many ways it makes sense...

24 MIN2 w ago
Comments
Ep. 121: How to Live In the Present (Listener Question)

Ep. 120: How to Manage Perfectionism (with Monica Packer)

In today’s episode, we are talking all about how to manage Perfectionism.I am so honored to have Monica Packer on the podcast as this week’s guest, as she has such an inspirational story about how she was impacted by perfectionism and what steps she is taking each day to take her life back from Perfectionism.This episode is jam packed with tools and strategies to demonstrate how to manage perfectionism in your life. In this episode, Monica answered the below questions and delivered some incredible insight into how to manage perfectionism in areas I myself had never considered. What is perfectionism and how has it impacted your life? What did perfectionism look like for you personally? We often praise people who are “perfect."What are your thoughts on this? At what point in your life did you realize you were a perfectionist? What did perfectionism look like for you personally? How long had you experienced perfectionism? What was your experience with overcoming perfectionism? What ...

37 MIN3 w ago
Comments
Ep. 120: How to Manage Perfectionism (with Monica Packer)

Ep. 119: Watch Your Mouth (and other kindness tips!)

This week’s episode of Your Anxiety Toolkit is called “Watch your mouth” and I mean that in the kindest possible way. I know we usually hear the phrase “Watch your mouth” as a phrase of discipline and can often be shocked or intimidated by such a statement. In this episode, we talk all about the words we use in daily life. We address how we often say things that simply are not true, or are quite unkind. Because we often unconsciously believe what we tell ourselves, we have be careful not to address ourselves in ways that are unhelpful. Take a quick look at the below examples: • “I NEVER do anything right” • “I am so BAD for having this thought” • “You ALWAYS make me anxious” Here are a few examples of ways in which we say things that are untrue and unhelpful. When we do this, we not only feed ourselves stories that are unhelpful but we also create an environment where negativity exists. I can make the assumption that these negative statements are not helpful for you. I...

19 MINSEP 20
Comments
Ep. 119: Watch Your Mouth (and other kindness tips!)

Ep. 118: A Liberated Mind (with Steven Hayes)

I am honored to have Steven C. Hayes, author ofA 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 ...

48 MINSEP 13
Comments
Ep. 118: A Liberated Mind (with Steven Hayes)

Ep. 117: Accepting Our Common Humanity

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 human...

22 MINSEP 6
Comments
Ep. 117: Accepting Our Common Humanity

Ep. 116: Managing Back to School Anxiety (with Dr. Laura Wetherill)

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: Wh...

44 MINAUG 30
Comments
Ep. 116: Managing Back to School Anxiety (with Dr. Laura Wetherill)

Ep. 115: Finding Your Compassionate Voice

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 Medita...

18 MINAUG 23
Comments
Ep. 115: Finding Your Compassionate Voice

Ep. 114: Let's Talk About Our Bodies (Health At Every Size with Emily Cooper)

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 o...

37 MINAUG 17
Comments
Ep. 114: Let's Talk About Our Bodies (Health At Every Size with Emily Cooper)

Latest Episodes

Ep.123:Living with Sexual Obsessions with Alegra Kastens

EWelcome to Your Anxiety Toolkit Podcast! Today I am so thrilled to introduce to you this week's guest, Alegra Kastens, MA. Alegra is not just a guest on the podcast. Alegra is also a very important part of CBT School and has helped me so much since CBT School launched in 2018. Alegra Kastens has been a huge part of the creation of this podcast, uploading it each week, creating a lot of the technological support, creating images and supporting me when I am struggling with all the projects. Alegra is now moving forward with her career and is working as a therapist who specializes in OCD. In today's discussion, Alegra told us about the first moment she had her first intrusive thought and how these impacted her life. She also shared with us the process of her finally deciding to ask for help, even though she was petrified and so ashamed. Alegra shared what she found helpful and not helpful from her therapist and how she was supported and encouraged to seek specialized OCD treatment from her therapist who did not specialize in OCD. What I loved most about this episode is that Alegra Kastens so candidly talks about her experience of shame, guilt, and stigma related to having OCD. Alegra’s main sub-type of OCD was pedophilia obsessions, which caused her to be stuck in self-doubt, self-criticism and complete panic for a very long time. Alegra Kastens shared what it was like to experience sexual obsessions such as pedophilia obsessions and what it was like to undergo Exposure and Response prevention for her OCD symptoms. Alegra shared some of the ERP exposures looked like and the importance of being given psycho-education about ERP before beginning. I loved how much education and inspiration Alegra Kastens brought to this conversation. To learn more about her story, click HERE to read an article she wrote for IntrusiveThoughts.org. For more information on Alegra Kastens, visit: Instagram: @ObsessivelyEverAfter Website: www.alegrakastens.com Psychology Today blog: https://www.psychologytoday.com/us/blog/all-things-anxiety

39 MIN4 d ago
Comments
Ep.123:Living with Sexual Obsessions with Alegra Kastens

Ep. 122: My Goal For My 38th Year of Life - No More Rushing

Welcome to another episode of Your Anxiety Toolkit podcast. This week’s podcast was recorded from an RV on Pacific Coast Highway.It was the last day of my birthday celebration and I rented and drove a 35-foot RV to the beach so I could celebrate my new year with my dear friends and dear family.As I sat back, I reflected on what my biggest goal was for my 38th year. My goal for the upcoming year is NO MORE RUSHING. That’s right!I have made a deal with myself.NO MORE RUSHING.No more rushing my kids.No more rushing my family.No more rushing my joy. No more rushing my anxiety. My hope for my 38th year is to slow down and really drop down into the present moment. My hope is to be present and absorb the joy that exists all around me. Since I made the goal of no more rushing, I have found that I am more aware of all of the beauty in my life and I am more present to really see the amazing people and places around me. On this birthday weekend, we sat on the beach and just absorbed the love...

21 MIN1 w ago
Comments
Ep. 122: My Goal For My 38th Year of Life - No More Rushing

Ep. 121: How to Live In the Present (Listener Question)

Do you ever wonder how to live in the present? Is this a question you ask yourself often? Or, have you already got a good mindfulness practice, but you wonder how to live in the present when it comes to intrusive thoughts, intrusive images and strong emotions and urges? If this sounds true for you, you are not alone. I, too, am constantly on a mission to figure out how to live in the present in a more authentic and mindful way. In this week’s episode of Your Anxiety Toolkit, we take a CBT SCHOOL listener’s question. A wonderful member of our CBT School community reached out and asked a very important question and instead of replying personally, I thought it would benefit everyone by addressing this question with you all. Considering that I am always on a mission to solve the question of how to live in the present, I thought we could all take a look at this issue together! The listener’s question is: "I work hard to implement mindfulness in my life, and in many ways it makes sense...

24 MIN2 w ago
Comments
Ep. 121: How to Live In the Present (Listener Question)

Ep. 120: How to Manage Perfectionism (with Monica Packer)

In today’s episode, we are talking all about how to manage Perfectionism.I am so honored to have Monica Packer on the podcast as this week’s guest, as she has such an inspirational story about how she was impacted by perfectionism and what steps she is taking each day to take her life back from Perfectionism.This episode is jam packed with tools and strategies to demonstrate how to manage perfectionism in your life. In this episode, Monica answered the below questions and delivered some incredible insight into how to manage perfectionism in areas I myself had never considered. What is perfectionism and how has it impacted your life? What did perfectionism look like for you personally? We often praise people who are “perfect."What are your thoughts on this? At what point in your life did you realize you were a perfectionist? What did perfectionism look like for you personally? How long had you experienced perfectionism? What was your experience with overcoming perfectionism? What ...

37 MIN3 w ago
Comments
Ep. 120: How to Manage Perfectionism (with Monica Packer)

Ep. 119: Watch Your Mouth (and other kindness tips!)

This week’s episode of Your Anxiety Toolkit is called “Watch your mouth” and I mean that in the kindest possible way. I know we usually hear the phrase “Watch your mouth” as a phrase of discipline and can often be shocked or intimidated by such a statement. In this episode, we talk all about the words we use in daily life. We address how we often say things that simply are not true, or are quite unkind. Because we often unconsciously believe what we tell ourselves, we have be careful not to address ourselves in ways that are unhelpful. Take a quick look at the below examples: • “I NEVER do anything right” • “I am so BAD for having this thought” • “You ALWAYS make me anxious” Here are a few examples of ways in which we say things that are untrue and unhelpful. When we do this, we not only feed ourselves stories that are unhelpful but we also create an environment where negativity exists. I can make the assumption that these negative statements are not helpful for you. I...

19 MINSEP 20
Comments
Ep. 119: Watch Your Mouth (and other kindness tips!)

Ep. 118: A Liberated Mind (with Steven Hayes)

I am honored to have Steven C. Hayes, author ofA 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 ...

48 MINSEP 13
Comments
Ep. 118: A Liberated Mind (with Steven Hayes)

Ep. 117: Accepting Our Common Humanity

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 human...

22 MINSEP 6
Comments
Ep. 117: Accepting Our Common Humanity

Ep. 116: Managing Back to School Anxiety (with Dr. Laura Wetherill)

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: Wh...

44 MINAUG 30
Comments
Ep. 116: Managing Back to School Anxiety (with Dr. Laura Wetherill)

Ep. 115: Finding Your Compassionate Voice

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 Medita...

18 MINAUG 23
Comments
Ep. 115: Finding Your Compassionate Voice

Ep. 114: Let's Talk About Our Bodies (Health At Every Size with Emily Cooper)

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 o...

37 MINAUG 17
Comments
Ep. 114: Let's Talk About Our Bodies (Health At Every Size with Emily Cooper)

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