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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: February, 2020
Feb 27, 2020

10 Things I have learned about Recovery

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 therapy. Take your time and don’t put unrealistic expectations on yourself.
* Vulnerability is your friend! You might not think it is, but it will help you get through the ups and the downs of recovery.
* Its okay! It’s okay if you are anxious. It is okay if you are sad. It is okay if you are angry. It is okay if you are struggling. These feelings do not make you bad or wrong and it doesn’t mean you are not moving in the right direction. Don’t beat yourself up for having a mental disorder or for needing therapy. Therapy does not mean you are weak or faulty.
* There is freedom in not knowing. Having uncertainty, while it feels bad, is a good thing and will make you stronger.
* Do not isolate yourself. And you are not alone. Try to find a group of people who are just like you and are going through something similar. A great option would be to join our private Facebook group called CBT School campus!
* Live in the moment. It might sound like a catch phrase, but you can actually learn how to stay present and not get caught up in the future and the past.
* Don’t knock self-compassion! It will help you in ways you cannot even imagine.
* Going to therapy will not solve all of your problems. You must be willing to do the work at home, at work and in your relationships.
* Give yourself the credit you deserve. You are going through a lot and you are so strong.

Instagram @navigatinguncertainty
Katy's Blog: https://navigatinguncertaintyblog.wordpress.com/about/

Today is the day!!!! ERP SCHOOL is HERE! ERP School is a complete online course that teaches you how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. The cost is $197 and includes almost 5 hours of the same ERP information and skills that Kimberley teaches her face-to-face clients. 
https://www.cbtschool.com/erp-school-lp

We are excited to share that we are offering our FREE webinar called The 10 things you absolutely need to know about OCD.  During this webinar, Kimberley will address the most important science-based skills and concepts that you need to get your life back from Obsessive Compulsive Disorder.
https://www.cbtschool.com/10things

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am - 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

Feb 24, 2020

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 following day. ⁠
Did I mention that it is free? ⁠
I LOVE YOU ALL AND HOPE YOU ENJOY IT! ⁠https://www.cbtschool.com/10things

ERP SCHOOL is HERE! ERP School is a complete online course that teaches you how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. Available February 27, 2020! ERP School is $197 and includes almost 5 hours of the same ERP information and skills that Kimberley teaches her face-to-face clients. 
https://www.cbtschool.com/erp-school-lp

Feb 20, 2020

Your Anxiety Toolkit Podcast Ep. 137: Travel is the Best ERP (with Gilad Gamliel)

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.anxiousandabroad.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 anxiety tried to confine him and keep him living a small and “safe” life, but for some reason, he was pulled towards taking a leap and trying travel. Gilad shares that he originally thought “travel just isn't for me” because his anxiety was so bad. However, Gilad found there have been many positives to come out of his experience traveling. In this episode, he shares why someone should travel and the benefits of traveling with anxiety. He also shares many special tips for traveling with anxiety and OCD.

Some of the tips he shares are:
1. Step back to get perspective.
2. Remember that this travel experience is temporary and not permanent.
3. Focus on the present and engage with your surroundings.
4. Take note that there are many things happening that you have never seen.
5. Use technology to help build a support system from home.
6. Ask other travelers for advice. You will find that they may want companionship also.
7. You can do this, even with anxiety. You can bring anxiety with you and learn that anxiety doesn’t have to ruin everything for you as you travel and experience the world.

Website: www.anxiousandabroad.com

Instagram: www.instagram.com/gil.ad.ventures

Facebook: www.facebook.com/anxiousandabroad

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am - 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

We are excited to share that we are offering our FREE webinar called The 10 things you absolutely need to know about OCD.  During this webinar, Kimberley will address the most important science-based skills and concepts that you need to get your life back from Obsessive Compulsive Disorder.
https://www.cbtschool.com/10things

ERP SCHOOL is HERE! ERP School is a complete online course that teaches you how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. Available February 27, 2020! ERP School is $197 and includes almost 5 hours of the same ERP information and skills that Kimberley teaches her face-to-face clients. 
https://www.cbtschool.com/erp-school-lp

Feb 13, 2020

8 Things, Your Anxiety Toolkit Podcast Host Kimberley Quinlan

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 today. Not tomorrow. This is true for every single person. If you are wondering, “If she only knew how bad my thoughts are." I mean you too. There is no thought that disqualifies you or depletes your worth. 

3) There is nothing you need to change.
Nope! You are perfect, even with all of your imperfections. Hey, you are perfect because of your imperfections. 

4) You are supported.
Lean on the CBT School Facebook group if you are feeling alone.

5) We will not give up on you.
When I say “we” I actually mean YOU AND ME! I won't give up on you and you can’t either. 

6) You are enough.
That is all I am going to say. It’s a fact! 

7) This moment is temporary.
This moment might feel unbearable, I understand. However, please remember that this moment is only here for a moment....and then it passes. No anxiety lasts forever. 

8) You deserve love and peace.
You really do deserve love and peace. We all do. If you are having a hard time right now, I am sorry. I wish you love and peace in the little ways and the big. 

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am - 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

ERP School is coming soon! Mark your calendars for Feb 27th!

Feb 13, 2020

perfectly hidden depression,Your anxiety Toolkit Podcast Kimberley Quinlan

In today’s episode of Your Anxiety Toolkit, I speak with the incredible Dr. Margaret Robinson Rutherford. I cannot tell you how happy I am that she reached out for this interview. In this episode, Dr. Margaret Robinson Rutherford talks to us about a term coined, perfectly hidden depression. She talks specifically about how it differs from classic depression and she describes for us the ten characteristics of perfectly hidden depression with number 8 being that it often accompanies mental health struggles such as OCD, eating disorders, addictions or anxiety disorders. 

The following are those 10 commonly shared characteristics that Dr. Margaret Robinson Rutherford discusses:

  1. You are highly perfectionistic, with a constant, critical inner voice of intense shame. 
  2. You demonstrate a heightened or excessive sense of responsibility.
  3. You have difficulty accepting and expressing painful emotions.
  4. You worry a great deal and avoid situations where control isn’t possible. 
  5. You intensely focus on tasks, using accomplishment as a way to feel valuable.
  6. You have an active and sincere concern about the well-being of others while allowing few if any into your inner world.
  7. You discount or dismiss hurt or abuse from the past or the present.
  8. You have accompanying mental health issues, involving control or escape from anxiety.
  9. You hold a strong belief in “counting your blessings” as the foundation of well-being.
  10. You have emotional difficulty in personal relationships, but demonstrate significant professional success.

Dr. Margaret Robinson Rutherford also addresses the Five C’s in the healing process for perfectly hidden depression. I think you will really resonate with the words and concepts discussed in this episode. Thank you Dr. Margaret Robinson Rutherford for your wonderful work.

https://drmargaretrutherford.com/perfectly-hidden-depression/
https://drmargaretrutherford.com/
https://drmargaretrutherford.com/selfwork/

 
OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am - 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

Feb 6, 2020

Ep. 135: The Phases of Treatment (With Jeff Goldman). Your Anxiety Toolkit Podcast Host Kimberley Quinlan talks to Jeff Goldman about his OCD journey.

Welcome to another episode of Your Anxiety Toolkit. Today I have the pleasure of interviewing Jeff Goldman, a Hollywood executive and the Director of Development for OCD Southern California. In this interview, Jeff shares his very vulnerable story of being tormented by OCD and how it has impacted his family and his career. Jeff shares his highs and lows with us in his very inspirational and honest story. 

In this interview, Jeff Goldman shares his story of having “Just Right” OCD and how the fear of being a failure caused him to become paralyzed with anxiety. Jeff explains that he was diagnosed with OCD at 17 yrs old and has had a long, but inspirational journey to wellness. 

Jeff discusses his struggles with facing treatment and how he needed a lot of support and motivation to work on his mental health. He shares, “I was afraid of changing in spite of hating my life." What comes after that is a recovery story that includes medication, therapy, and family support. 

Some of the tools Jeff uses to help manage his OCD are “you have to name it to tame it”, “feel the pain” and “let the anxiety flood through your body." 

Thank you so much to Jeff Goldman for sharing his amazing story!

Jeff Goldman, Director of Development, OCD SoCal (an affiliate of the IOCDF)
https://ocdsocal.org/
https://iocdf.org/
jeffgoldman.livingwithocd@gmail.com

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am - 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

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