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

497 13 Sassy things to say to anxiety (Non Engagement Responses)

Summary: In this episode, I share 13 of my favorite "sassy" responses to anxiety that can help you stop getting pulled into intrusive thoughts, rumination, and compulsive behaviors. When anxiety shows up with a frightening thought or a big "what if," it's so easy to treat it like it's urgent or important. Instead, I introduce a series of playful but powerful non-engagement responses that help you acknowledge the thought without getting caught up in it.

496 How to Stop Overthinking Every Little Thing (Why Your Brain Will Not Quit and What to Do About It)

In this episode, I share why overthinking isn't actually a thinking problem, but a willingness-to-feel problem, and I teach you a simple, compassionate framework to break free from rumination and reconnect with what truly matters.

495 Stronger After Trauma (What the Research Says and What It Actually Looks Like) with Christina DiChiara

In this episode, I explore the powerful science of post-traumatic growth and share why healing after trauma isn't just about reducing PTSD symptoms, but also about discovering new strength, meaning, and hope.

Bonus Episode: Do I Have OCD? The Signs Most People Miss

Summary: In this episode, I break down six commonly missed signs of OCD and explain why so many people go undiagnosed or receive the wrong treatment. While many people think OCD is only about visible behaviors like checking, cleaning, or being organized, the reality is that OCD often shows up in much more hidden ways. I explain how obsessions can be thoughts, feelings, sensations, urges, or images, and how many compulsions happen entirely in a person's mind.

494 OCD Has a Strategy. Here's How to Beat It (with Reid Wilson)

In this powerful conversation with Dr. Reid Wilson, I explore why trying to quiet OCD often keeps us trapped and how learning to stop playing defense and start playing offense can transform the recovery journey.

493 Why Medical Tests Don't Fix Health Anxiety (And What Actually Does) with Ken Goodman

492 How to Practice Loving‑Kindness for Yourself: A Guided Self‑Compassion Exercise

In this guided loving-kindness meditation, I walk you through a powerful self-compassion practice designed to help you soften self-criticism, support the anxious parts of yourself, and cultivate a kinder relationship with your mind.

491 Scrupulosity & Religious OCD: Coping Strategies for Faith‑Based Fear

In this episode, I sit down with OCD therapist and scrupulosity specialist Justin Hughes to explore how religious OCD can hijack faith, why common attempts to find certainty often make things worse, and what true recovery can look like.

Bonus Episode: How to Recognize Mental Compulsions in OCD: Hidden Rituals You Can't See

In this episode, I explain one of the most overlooked aspects of OCD: mental compulsions. While many people recognize compulsions as visible behaviors like checking, washing, or arranging things, mental compulsions happen internally and can be much harder to identify. These can include rumination, mental reviewing, counting, praying, catastrophizing, or repeatedly trying to figure something out in order to reduce anxiety, uncertainty, or discomfort.

490 The Anxiety Trick That's Derailing Your Recovery with Drew Linsalata

In this episode, I sit down with Drew Linsalata to explore the "Exception Clause," the sneaky anxiety trick that convinces us our fears are the one exception to everything we've learned about recovery.

489 The Hidden Way Anxiety Is Running Your Relationships (And What to Do About It)

In this episode, I share the three hidden ways anxiety can quietly take over your relationships, and how CBT, ERP, and ACT can help you build deeper connection without letting anxiety call the shots.

488 Relationship OCD: How to Know If You Have It and What Actually Helps

n this episode, I'm breaking down what Relationship OCD really looks like, why the search for certainty keeps you stuck, and how to stop letting intrusive doubts control your relationship.

Bonus Episode: Signs You are Too Self-critical

Summary: In this episode, I talk about how self-criticism can quietly interfere with recovery and healing. So many people believe being hard on themselves will motivate them to do better, but in reality, constant self-judgment often increases anxiety, lowers confidence, and makes it harder to move forward. I walk through some common signs of self-criticism, including harsh self-talk, perfectionism, difficulty accepting compliments, and feeling guilt or shame over even small setbacks.

487 9 Things I Tell My Patients in Their First Session of OCD Treatment

In this episode, I'm sharing the nine core things I teach every OCD client in their very first therapy session to help them better understand recovery, build confidence in ERP, and begin responding differently to intrusive thoughts.

486 What If I'm Not Enough" Is Not a Confidence Problem (It's an Anxiety Trap) with Paul Gilmartin

In this episode, I sit down with Paul Gilmartin to talk about the hidden fear of "not being enough," how it quietly fuels anxiety and shame, and what actually helps us heal from it.

Bonus Episode: Why Your Brain Won't Let Things Go (And What to Do Instead)

Summary: In this episode, I explain why your brain can get stuck replaying thoughts, searching for answers, and trying to feel certain before it can move on. So often, people think they have an overthinking problem, but the real issue is that the brain has learned that solving equals safety. Every time you analyze, replay, or try to "figure it out" to get relief, your brain learns to keep sending you back into the same cycle.

485 How to Win Against Anxiety (with Reid Willson)

In this episode, I sit down with anxiety expert Reed Wilson to talk about why recovery is not about getting rid of anxiety, but learning how to change your relationship with uncertainty, fear, and resistance.

Bonus Episode: The Two Things Anxious People Do That Makes Everything Worse

Summary: In this episode, I talk about two very common mistakes anxious people make that actually keep anxiety cycles going stronger: responding with urgency and treating every thought, feeling, or sensation as incredibly important. I share a personal story from volunteering at a school bake sale, where I caught myself rushing, overperforming, and reacting as if everything was high stakes, even though there was no real danger present.

484 Interoceptive Exposure & Panic Attacks: How Facing Physical Sensations Can End the Fear Cycle

In this episode, I walk you through how panic disorder is maintained and teach you a step-by-step, evidence-based approach using interoceptive exposures to help you change your relationship with anxiety and build true freedom.

Bonus Episode: What Is Anticipatory Anxiety (And Why It's Often Worse Than the Thing Itself)

In this episode, I talk about anticipatory anxiety, the intense fear or dread that shows up before something even happens. So often, the waiting, imagining, and "what if" spiral can feel worse than the actual event itself. I explain how this happens and why your brain reacts so strongly, even when there isn't a real threat in front of you.