title

Your Anxiety Toolkit

Kimberley Quinlan, LMFT

96
Followers
188
Plays
Your Anxiety Toolkit
Your Anxiety Toolkit

Your Anxiety Toolkit

Kimberley Quinlan, LMFT

96
Followers
188
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. 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 MIN4 days ago
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 MIN1 weeks ago
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 MIN2 weeks ago
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 MIN3 weeks ago
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)

Ep. 113: How To Manage Intrusive Thoughts

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 thoughtsuppress...

20 MINAUG 9
Comments
Ep. 113: How To Manage Intrusive Thoughts

Ep. 112: Affordable Self-Care (with Dr. Jenn Hardy)

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...

46 MINAUG 2
Comments
Ep. 112: Affordable Self-Care (with Dr. Jenn Hardy)

Ep. 111: My Takeaways From the 2019 IOCDF Conference

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 fil...

22 MINJUL 26
Comments
Ep. 111: My Takeaways From the 2019 IOCDF Conference

Ep. 110: This Compassion Practice (Tonglen Meditation for anxiety) Will Change Your Life

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 tovisualize 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 l...

25 MINJUL 19
Comments
Ep. 110: This Compassion Practice (Tonglen Meditation for anxiety) Will Change Your Life

Ep. 109: Why We Have to Have a Conversation About Suicide (with Joe Dennis)

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. J...

41 MINJUL 12
Comments
Ep. 109: Why We Have to Have a Conversation About Suicide (with Joe Dennis)

Latest Episodes

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 MIN4 days ago
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 MIN1 weeks ago
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 MIN2 weeks ago
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 MIN3 weeks ago
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)

Ep. 113: How To Manage Intrusive Thoughts

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 thoughtsuppress...

20 MINAUG 9
Comments
Ep. 113: How To Manage Intrusive Thoughts

Ep. 112: Affordable Self-Care (with Dr. Jenn Hardy)

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...

46 MINAUG 2
Comments
Ep. 112: Affordable Self-Care (with Dr. Jenn Hardy)

Ep. 111: My Takeaways From the 2019 IOCDF Conference

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 fil...

22 MINJUL 26
Comments
Ep. 111: My Takeaways From the 2019 IOCDF Conference

Ep. 110: This Compassion Practice (Tonglen Meditation for anxiety) Will Change Your Life

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 tovisualize 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 l...

25 MINJUL 19
Comments
Ep. 110: This Compassion Practice (Tonglen Meditation for anxiety) Will Change Your Life

Ep. 109: Why We Have to Have a Conversation About Suicide (with Joe Dennis)

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. J...

41 MINJUL 12
Comments
Ep. 109: Why We Have to Have a Conversation About Suicide (with Joe Dennis)

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