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Your Anxiety Toolkit

Your Anxiety Toolkit aims to provide you with helpful tools to manage anxiety, stress and other emotions that get in the way.
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Now displaying: September, 2019
Sep 27, 2019

How To Manage Perfectionism Monica Packer About Progress OCD Depression Eating Disorder Recovery Healing Mindfulness Perfect Your Anxiety Toolkit Podcast Kimberley Quinlan

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 advice do you have to those who experience perfectionism?
  • Were there any roadblocks/setbacks etc to this journey for you?

If you are early in the process of learning about perfectionism or you are well aware of your perfectionistic characteristics, I am sure you will benefit from this incredible interview.

For more information on Monica, visit:

Instagram: @aboutprogress 

Facebook: @aboutprogress

Website: aboutprogress.com

Before we go, I want to remind you that ERP School for Obsessive Compulsive Disorder is available for purchase until October 1, 2019! ERP School is a complete online course that teaches how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. Click HERE for more information and to purchase.

Sep 20, 2019

Watch Your Mouth Words Kindness Compassion OCD Mindfulness Therapy ERP School Panic Speaking Your Anxiety Toolkit Podcast Kimberley Quinlan

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. In this episode, we hope to inspire you to “watch your mouth” carefully and take note when you are speaking in a way that might exacerbate your anxiety

ALSO, We also have fabulous news! Exposure & Response Prevention School is BACK!

ERP School was carefully created to cover the most important components of Exposure & Response Prevention. The ERP School includes the following modules: 
1. The Science behind Exposure & Response Prevention (ERP)
2. Identifying YOUR Obsessions and Compulsions
3. Different Approaches to Practicing Exposure & Response Prevention (ERP)
1. Gradual Exposure & Response Prevention
2. Scripting and Flooding.
3. Opposite Action Skills
4. Interoceptive ERP
5. Let's Get Creative with ERP
4. Managing Uncertainty and Discomfort with Mindfulness
5. Troubleshooting Common Issues and Concerns
6. BONUS Material: OCD Sub-types and Themes

We like to keep the courses super affordable so that everyone gets a chance to learn the tools needed to manage anxiety, obsessions, and compulsions. Exposure & Response Prevention (ERP) School is $197.  

Exposure & Response Prevention (ERP) School includes 18 videos, supplemental PDF's and handouts to help you apply the content to your obsessions and compulsions, as well as a BONUS 7 videos on applying ERP to the common OCD Sub-types.

In total, the course is almost 5 hours of the same ERP information and skills I teach my face-to-face clients.

CBT School is committed to supporting you throughout this process. If you have any questions, Kimberley meets bi-monthly on Facebook and Instagram for her LIVE MAGIC MONDAY Q&A hour (every second and fourth Monday at 12 pm PST) where she answers questions and troubleshoots any concerns you may have.

Once you have purchased the course, you will have unlimited access to the videos.

Exposure & Response Prevention (ERP) School is available for purchase just a few times per year. The cart for ERP School will open again September 20th, 2019 so get excited!

For more information on the course and to purchase, click HERE.

Sep 16, 2019

FREE TRAINING:
10 Things You Absolutely Need To Know About OCD
Available September 16-20th, 2019
If you have OCD, or you know someone who does, please join us each evening at 6 pm PDT 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 following day. ⁠
Did I mention that it is free? ⁠
I LOVE YOU ALL AND HOPE YOU ENJOY IT! ⁠https://www.cbtschool.com/10things

ONLINE OCD VIDEO

COURSE:
ERP School was carefully created to cover the most important components of Exposure & Response Prevention.   The ERP School includes the following modules:

  1. The Science behind Exposure & Response Prevention (ERP) 
  2. Identifying YOUR Obsessions and Compulsions 
  3. Different Approaches to Practicing Exposure & Response Prevention (ERP) 
    1. Gradual Exposure & Response Prevention
    2. Scripting and Flooding. 
    3. Opposite Action Skills 
    4. Interoceptive ERP 
    5. Let's Get Creative with ERP
  4. Managing Uncertainty and Discomfort with Mindfulness 
  5. Troubleshooting Common Issues and Concerns
  6. BONUS Material: OCD Sub-types and Themes 

We like to keep the courses super affordable so that everyone gets a chance to learn the tools needed to manage anxiety, obsessions, and compulsions. 

ERP School FB:blog image.png

Exposure & Response Prevention (ERP) School is usually $197 

Exposure & Response Prevention (ERP) School includes 18 video's,  supplemental PDF's and Handouts to help you apply the content to your obsessions and compulsions and a BONUS 7 videos on applying ERP to the common OCD Sub-types.   

In total, the course is almost 5 hours of the same ERP information and skills I teach my face-to-face clients. 

CBT School is committed to supporting you throughout this process.  If you have any questions, Kimberley meets bi-monthly on Facebook and Instagram for her LIVE MAGIC MONDAY Q&A hour (every second and fourth Monday at 12 pm PDT) where she answers questions and troubleshoots any concerns you may have.

Once you have purchased the course, you will have unlimited access to the videos.  

Exposure & Response Prevention (OCD) School is available for purchase just a few times per year.   The cart for ERP School will open again September 20th, 2019 so get excited!  

LINK TO COURSE: 

https://www.cbtschool.com/erp-school-lp

Sep 13, 2019

A Liberated Mind with Steven Hayes ACT Psychological Flexibility Compassion Values OCD Depression Eating Disorder Mental Health Therapy Your Anxiety Toolkit Podcast Kimberley Quinlan

I am honored to have Steven C. Hayes, author of A 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 can reach be more open to our suffering and be open and flexible with other people’s suffering. 

Steven Hayes also addresses how we overuse problem-solving with our emotions. He talks about how we can create our own “hero’s journey” by choosing a path that feels liberating and freeing, instead of one that is powerless and rigid. 

For more information on Steven Hayes, click below:

Website: https://stevenchayes.com/

TedX: https://www.youtube.com/watch?v=o79_gmO5ppg

To purchase his most recent book: https://www.amazon.com/Liberated-Mind-Pivot-Toward-Matters-ebook/dp/B07LDSPRYM

A book freebie:https://stevenchayes.com/a-liberated-mind/

Steven Universe video - "Here Comes a Thought": https://www.youtube.com/watch?v=dHg50mdODFM

Sep 5, 2019

Accepting Our Common Humanity Kristin Neff Mindful Self-Compassion Universality OCD Eating Disorder BFRB Mindfulness Your Anxiety Toolkit Podcast Kimberley Quinlan

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 humanity over and over again.  I have had to stare my human-ness in the face, which has been both painful and freeing.  I have had to reflect many times on how I am treating myself and how to create a more self-compassionate life that involves me setting realistic expectations for myself, treating myself with love and care when I am not feeling well and being honest with myself about what I can and cannot achieve or do.   

This journey of common humanity has been such a huge one for me and one that I hope brings you some awareness or hope.  I often hear listeners and members of the CBT School community talk about how hard they are on themselves and how they hold themselves to standards that are impossible and outright cruel.  If this resonates with you, this episode is for you.

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