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PODCAST

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

Kimberley Quinlan, LMFT | Anxiety & OCD Specialist

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!

health & fitness mental health

All Episodes

39:35

Ep.154: Facing Your Fears with Patricia Zurita Ona

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/06/26

Welcome back to another episode of Your Anxiety Toolkit. Today on the podcast we are talking about facing your fears with Dr. Patricia Zurita Ona, or Dr. Z for short. Dr. Z is a licensed clinical psychologist in California treating clients with OCD, anxiety and trauma. She has written several amazing books including Living Beyond OCD Using Acceptance and Commitment Therapy and The ACT Workbook for Teens with OCD. In our interview, Dr. Z discusses how to use Acceptance and Commitment Therapy to

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19:15

Ep. 153: A Self-Compassion Letter

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/06/18

Welcome back to another episode of Your Anxiety Toolkit. Recently we have talked a lot about self-compassion. If you go back to episodes 134, 146, and 147, you will see self-compassion mentioned a lot. Today we are going to expand on that discussion by learning how to write ourselves a self-compassion letter. I have actually been doing this with my clients for years and it really just involves putting your self-compassion into words which can actually be so helpful. There are several steps

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38:55

Ep. 152: Managing Health Anxiety w/ Christian Newman

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/06/09

Welcome back to another episode of Your Anxiety Toolkit. Today on the podcast we are talking with Christian Newman about managing health anxiety. Christian is an anxiety coach who has done a lot of work learning to manage his own health anxiety and today he is sharing with us the tools that he has used to help regain his life from health anxiety. In this interview, Christian shares his own struggle with health anxiety and how it impacted his daily life. He shares how a terrifying panic

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10:24

Ep. 151: Coming Out of COVID-19

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/05/28

Welcome back to another episode of Your Anxiety Toolkit. Today I want to talk with you all about the feelings of uncertainty you may have coming out of COVID-19. As we slowly begin to move out of quarantine, a lot of my patients and clients have started to talk about how scary it is to go back into life because there are so many uncertainties. Coming out of a difficult time requires us to accept change while staying in the uncertainty. When we begin coming out of COVID-19, we must face this

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12:21

Ep. 150: Learning to Trust Yourself

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/05/22

Welcome back to another episode of Your Anxiety Toolkit. Today we are going to talk about a really important topic: learning to trust yourself. Trust is so important for our feelings of safety and security. So often I hear from people who are experiencing anxiety and depression that they do not trust themselves. Today I want to share with you all a metaphor about trust, that I love, and I think it will help you conceptualize how to look at trust. This is a metaphor that Brene Brown has

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43:31

Ep. 149: Becoming a Better Advocate with Heather Hansen

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/05/14

Welcome back to another episode of Your Anxiety Toolkit. Today we have on the podcast an amazing guest, Heather Hansen. Heather is a trial attorney, television legal analyst, and author of The Elegant Warrior: How to Win Life’s Trials Without Losing Yourself. Heather shares how we can learn to become a better advocate for ourselves using many of the same tools that she has used in the courtroom. In this episode, Heather details the “tools of an advocate” that you can use to help win over

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23:49

Ep. 148: Anger Is Your Friend

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/05/06

Welcome back to another episode of Your Anxiety Toolkit podcast. Today I want to talk to you about anger. I have talked about anger before, but this time is a little bit different. I want to tell you why anger is your friend. When I say that to people, they usually have a reaction and they say “No, it’s not. Anger is horrible. Anger makes me uncomfortable.” I think we have anger all wrong because society tells us it’s wrong. We are told “You are not allowed to be angry. It is disrespectful to

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19:15

Ep. 147: How to Access Your Compassionate Voice

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/04/30

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today I want to share with you one of my favorite topics of all time: how to access your compassionate voice. You may be thinking what exactly does that mean? Well it means helping you to get in touch with the compassion that lives inside each of you. So often my clients and patients say to me “I don’t know how to access compassion” or “I don’t know what that even feels like.” Here is the thing. Your compassionate voice has

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20:10

Ep. 146: A Compassion Tool (When You Don't Feel...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/04/24

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today I want to talk with you about self-compassion and to give you a compassion tool to try if you are struggling with feeling worthy, deserving, or comfortable with self-compassion. In order to understand this tool, I want you to imagine a scenario. Let’s imagine you are having a moment of fear. In that moment, you may naturally engage in a safety behavior, something that protects you from the fear. Safety behaviors are

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17:23

Ep. 145: The 5 Thoughts You Need to Watch Out for...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/04/16

Welcome back to another episode of Your Anxiety Toolkit. Today I want to share with you the five thoughts you need to watch out for during COVID-19. I know we are in a stage right now where we are all trying to adapt to our new normal. Over the past week, I have noticed a few thoughts that have come up with clients about our current situation that I want to share with you. Here we go. These are the 5 thoughts you need to watch out for during COVID-19. 1. “I cannot handle this.” This is

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41:34

Ep. 144: Can Nutrition Impact Mental Health? (with...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/04/08

Welcome back to another episode of Your Anxiety Toolkit. Today we have Heather Lillico on the podcast. Heather is a registered holistic nutritionist, yoga instructor, as well as a delightful human being. Today she is going to discuss how nutrition can impact mental health. Heather shares a little bit about her own mental health journey and how that led her to explore the connection between nutrition and mental wellness. Heather discusses what it means to be a holistic nutritionist. She

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14:08

Ep. 143: You Can Do Hard Things

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/04/02

Welcome back to another episode of Your Anxiety Toolkit. Today I want to remind you that you can do hard things! In this episode, I spend some time talking with you about how important it is to validate all the feelings you are experiencing during this difficult time. With so much going on around the world, there are so many emotions, so many feelings. And I think that we sometimes forget to stop and say, "Wow, this is hard for me," or "Oh, this is a moment of real suffering and struggle for

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51:14

Ep. 142: The Poetry Bandit

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/03/27

Welcome back to another episode of Your Anxiety Toolkit. You guys, you are going to love this episode with one of my favorite poets of all time, The Poetry Bandit. Jon Lupin, aka The Poetry Bandit joins us today to tell us his story about sobriety, OCD, relationships, mental health and how poetry has helped him through. This is a story about honesty, vulnerability, and commitment. The Poetry Bandit shares his story and together we talk about some of the hidden meanings of his poetry. Jon and

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20:28

Ep. 141: A Mindfulness Tool to Help with Coronavirus...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/03/20

Welcome back to another episode of Your Anxiety Toolkit. In today’s podcast, I want to provide you all with an easy mindfulness tool to help with coronavirus anxiety. These are tough times, I know. It is overwhelming and there is a lot of information out there. In this episode, I would like to encourage you to step away from the tools that everybody is giving you right now and hopefully provide you with an easy tool that will help you in the deepest, darkest, moments of struggling. Now I am

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40:55

Ep. 140: How Anxiety Impacts Sex (with Dr. Lauren...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/03/12

I cannot tell you how often I get asked about how anxiety impacts sex. Social media followers often ask questions that involve how anxiety decreases sex drive, how sexual arousal can occur at unwanted times and the impact medication has on sexual arousal and orgasm. In today's episode of Your Anxiety Toolkit, we have Dr. Lauren Fogel Mersy to speak about all things anxiety and sex. Dr. Lauren Fogel Mersy is a certified sex therapist, psychologist, and upcoming author and she answered all of

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34:14

Ep. 139: How to Manage Health Anxiety

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/03/05

Welcome back to another episode of Your Anxiety Toolkit. In today's podcast, I give an account of how I manage health anxiety, both when managing medical issues and during medical tests. With all of the fear related to the Coronavirus, health anxiety is becoming a very scary word. Many with OCD are impacted by this because doctors and authorities are telling them to be concerned. This is very much the same when you are dealing with a medical issue and it can be hard to differentiate what is

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45:50

Ep. 138: 10 Things I have learned about Recovery...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/02/27

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have the incredible Katy Marciniak talking about the “10 things I have learned about recovery”. Katy is open and honest and vulnerable in this episode and I cannot respect her more. She has really shown us how possible recovery is, but she is also honest about the ups and the downs. Here are the main points Katy covers. * At first if you don't succeed, try, try again. * There is not set time frame for recovery or for

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01:59

Special Announcement!

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/02/24

FREE TRAINING: 10 Things You Absolutely Need To Know About OCD Available Today! February 24, 2020 If you have OCD, or you know someone who does, please join us each evening at 6 pm PST 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

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40:59

Ep. 137: Travel is the Best ERP (with Gilad Gamliel)

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/02/20

Welcome back to another episode of Your Anxiety Toolkit. Today we are talking about how travel is the best ERP and how you can use travel to help conquer your fears. Today we are joined by Gilad Gamliel from the popular blog, www.overthinkerspassport.com. In this episode, Gilad Gamliel discusses how travel can be the best ERP especially for those who struggle with anxiety, panic and obsessive compulsive disorder. Gilad is 27 years old and has health anxiety and OCD. He shares how OCD and

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21:22

Ep. 136: 8 Things I Want You to Know Today

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2020/02/13

In today’s episode of Your Anxiety Toolkit, I wanted to share with you the 8 things I want you to know. You might be wondering, “How does Kimberley know what I need?” You are correct. I really cannot be sure, but I can guess and I wondered if you needed to hear any of these 8 points. Here they are: 1) It's ok to feel what you are feeling. You are allowed to feel it all! The good. The bad. The uncomfortable. There is no “right” way to feel. 2) Your thoughts do not define your worth. Not

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