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

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!

454 Suicidal OCD vs. Real Suicidal Thoughts: How to Tell the Difference (with Taboo Tracie)

This episode dives into the crucial differences between suicidal OCD and suicidal ideation—how to spot them, how to respond, and how to support yourself or a loved one with skill, compassion, and evidence-based care.

10-06
52:30

453 BDD vs Body Image vs OCD (with Chris Tronsden)

Kimberley Quinlan and Chris Trondsen break down how to tell BDD apart from body image concerns, OCD, eating disorders, gender dysphoria, BFRBs, and more—plus the right treatment moves for each.

09-29
55:42

452 Body Dysmorphic Disorder: What Actually Helps (and What Makes It Worse) with Chris Trondsen Two Courses: Your BDD Toolkit and The Clinician’s BDD Toolkit

BDD expert Chris Tronsden joins Kimberley to unpack how distorted perception and compulsive rituals drive Body Dysmorphic Disorder—and the evidence-based skills (perceptual retraining, BDD-specific ERP, CBT/ACT, and thoughtful medication) that actually help people reclaim connection and quality of life.

09-24
53:29

451 What Successful OCD Treatment Looks Like for Children (with Dr. Aureen Wagner)

This episode breaks down what effective, child-friendly OCD treatment looks like—showing parents and clinicians how to build bravery, reduce accommodation, and tailor ERP to a child’s developmental stage.

09-15
48:49

450 Why Your Brain Focuses on the Worst-Case Scenario (and What to Do About It)

Learn why your brain fixates on the worst-case—and the simple, science-backed practices that help you rebalance attention, reduce compulsions, and live from your values instead of fear.

09-08
43:48

449 Discover 12 science-backed statements to stop self-blame, ease anxiety, and build self-compassion for lasting recovery.

Discover 12 science-backed statements to stop self-blame, ease anxiety, and build self-compassion for lasting recovery.

09-01
23:24

448 How to Become a Master of Uncertainty (with Rich Diviney)

Former Navy SEAL Rich Diviney joins Kimberley Quinlan to share practical tools for managing anxiety, reducing fear, and thriving in uncertainty. What You’ll Learn in This Episode: The simple equation that explains fear—and how to break it down How to use the “moving horizons” technique to stay focused in chaos Practical ways to lower anxiety and get your decision-making brain back online Why stress and fear can be powerful allies instead of enemies The key attributes that help you adapt and perform under pressure

08-25
43:31

447 Can You Recover from OCD WITHOUT Therapy? Let’s Talk Truth (with Nathan Peterson)

OCD can feel overwhelming, especially when therapy feels inaccessible—whether due to cost, availability, or burnout. The question remains: is it possible to recover from OCD without professional therapy? Kimberley Quinlan and OCD specialist Nathan Peterson dive deep into this very question, offering hope, insights, and strategies to help you move forward in your recovery journey.

08-18
42:33

446 Why Depression Is on the Rise (& Powerful Skills to Help Manage)

In this episode, Kimberley Quinlan dives into the rising rates of depression, its underlying causes, and shares practical, evidence-based strategies to help you feel like yourself again.

08-11
27:26

445 Stop Believing Everything You Think

In this episode of Your Anxiety Toolkit, Kimberley Quinlan shares powerful tools to help you stop treating every thought and feeling like a fact—so you can break free from anxiety’s grip and start living in alignment with your values.  

08-04
26:53

444 ARFID or OCD? Understanding the Difference When Food Feels Scary

In this episode, Kimberley Quinlan breaks down the subtle but crucial differences between OCD, ARFID, orthorexia, and eating disorders—and how understanding these distinctions can lead to more effective, compassionate treatment. What you’ll learn in this episode: Why the function behind food-related anxiety matters more than the behavior itself  How OCD, ARFID, and orthorexia can look similar—but require very different treatment approaches  What exposure therapy looks like for each condition (and why it must be values-led)  The unique role disgust plays in ARFID and how to gently work through it  How to involve family members in the recovery process without reinforcing avoidance  Why healing doesn’t mean perfection—and how to measure progress with compassion

07-28
32:36

443 The Dark Side of High-Functioning Anxiety (It’s Not What You Think)

In this episode, Kimberley Quinlan explores the hidden emotional, physical, and psychological costs of high functioning anxiety—and offers powerful, practical tools to help you break free from the pressure to constantly perform.

07-21
36:33

442 What 99% of People Get WRONG About Intrusive Thoughts

In this episode, Kimberley Quinlan breaks down the most common misconceptions about intrusive thoughts and shares powerful, compassionate strategies to help you respond in a way that reduces anxiety and stops the OCD cycle.

07-14
21:01

441 The 6 Ways Social Anxiety Keeps You Stuck (And How to Break Free)

Struggling with social anxiety? In this episode, Kimberley Quinlan shares the six sneaky ways it keeps you stuck — and the powerful mindset shifts that will help you break free.

07-07
31:33

440 How to Stop Hating Anxiety

In this episode of Your Anxiety Toolkit, Kimberley Quinlan explores how shifting from hating anxiety to gently befriending it can radically reduce your suffering and help you live more in alignment with your values. What you’ll learn in this episode: Why resisting anxiety may be keeping you stuck in a cycle of fear How to respond to anxiety without fueling it or making it worse A simple shift from “good vs. bad” to neutral observation The power of willingness and how to soften your approach to discomfort A visualization strategy Kimberley uses to stay aligned with her values A calming guided meditation to help you practice non-hatred in real time

07-01
38:43

439 Afraid to Fly? This Is What I Tell My Clients Before Every Flight

In this episode of Your Anxiety Toolkit, Kimberley Quinlan breaks down the real reasons behind flying anxiety and offers practical, compassionate tools to help you board that plane with more confidence and calm.  

06-23
38:27

438 This 3-Minute Script Can Shift How You Face Your Anxiety Today

In this episode, Kimberley Quinlan shares a compassionate 3-minute morning script designed to help you gently shift your mindset, speak to yourself with kindness, and take brave steps forward—even when anxiety feels overwhelming.

06-16
13:33

437 An OCD Success Story (with Lydia Davies)

In this inspiring episode, Lydia Davies shares her powerful OCD recovery story—including how she faced fears around somatic OCD, scrupulosity, and intrusive thoughts with bravery, self-compassion, and evidence-based strategies.

06-09
40:30

436 6 Schedule Habits That Are Secretly Making Your Anxiety Worse

Feeling overwhelmed by your to-do list? In this episode, anxiety specialist Kimberley Quinlan reveals six sneaky schedule habits that may be fueling your anxiety—and exactly how to shift toward calm, clarity, and confidence in your daily routine.

06-02
32:17

Mikia Martin

I handle Anxiety by dancing journaling and listen to music drinking coffee and looking at my favorite color when I get upset it hard for me to calm down I have very bad survivor Anxiety when I get upset but it has gotten better Sincerely Mikia thank you for this video

05-23 Reply

Lisa Mogs

This episode is so important. I've listened to it twice already. It has helped validate my feelings. Thanks so much for recording it

04-11 Reply

Kelly Petruzzi-Hiller

I'm doing a lot better at telling myself you're doing you're very best and that does calm me down

11-22 Reply

Haiswarya Subramaniam

Thank you so much for this podcast. I know it isn't a replacement for therapy, but for of someone who experience anxiety and ocd symptoms and live in a place where there is too much stigma around these conditions,your podcast has been vital in restoring my sanity and even prevent me from becoming suicidal. I really appreciate your wisdom,care and the tools and techniques you are sharing,they are life changing.

05-30 Reply

Nameuser

i was listening until she mentioned shes bi after SOCD which triggred me. I wish there was a warning before that.

08-25 Reply

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