A Challenge: One Day of Non-Judgment

Welcome back!  In this episode of Your Anxiety Toolkit Podcast, we are talking about an interesting challenge called the Non-Judgment Challenge Date Day.

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Someone recently dared me to take a whole day to be with myself, listen to my body and feelings, and sit in peace.  This sounded wonderful to me and, while I never do this, I decided to send my husband and kids away for one day so that I could complete this challenge.

What could have been a nice day was immediately plagued by self-judgment.  It quickly arose and kept taking me out of simply being with myself for the day. 

“I should be doing this instead” 

“You are being lazy” 

“Why did you choose that activity?” 

“You have to do it this way...

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Let's Talk About The Best FREE Mindful Tool

I often get asked by clients and the CBT SCHOOL community for tips and tools to manage anxiety.  Luckily, there are a lot of scientifically proven treatment modalities and tools to help people suffering from and managing depression, anxiety, Obsessive Compulsive Disorder (OCD), and other mental health struggles.  However, there is one tool that we can use any time that we would like to.  And guess what?  IT’S FREE! It’s the best free mindful tool! 

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Before we get into this, I want to take a moment to look at things abstractly.  Hear me out with this, as I promise it will make sense once I explain this.

Let’s say that I would like to be a wonderful mom.  I want my daughter to think that I am the freaking best mom there ever...

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A Guide To Letting Go Of The Past

anxiety depression guilt ocd Dec 26, 2018

I received a question directly from the online Facebook group CBT SCHOOL Campus that I will respond to in this week’s episode of Your Anxiety Toolkit Podcast.  The question is about letting go of the past, and how to actually do it in particular. 

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CBT SCHOOL Campus is an online group of incredible people who support each other while they do hard things!  The group is made up of people who are struggling with Depression, Anxiety, Obsessive Compulsive Disorder (OCD) and other mental health issues.  Every member is nice, caring, and supportive.  If you are not familiar with CBT SCHOOL campus, you can check it out HERE.

The question posed, that will be answered in this podcast, is one that the CBT SCHOOL Campus online group...

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What Is It Like To Grieve The Losses Of Mental Illness?

I absolutely love this episode of Your Anxiety Toolkit Podcast, in which we have Peer Support Counselor (for mental health) Chrissie Hodges! This episode is one of my favorites because it truly validates the pain that you are going through.

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In this episode, Chrissie addresses the importance of Peer Support and how she has used her own journey and lived experience with mental health to help guide those who are also managing Obsessive Compulsive Disorder (OCD), Anxiety, Depression, and other mental illnesses or struggles.

Chrissie also sheds light on life AFTER treatment, which is something that I have been wanting to address for a long time now.  It’s a topic that I frequently get asked about.  How do I move past how painful and difficult that experience was?...

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A Holiday Pep Talk: Tips to Thrive and Survive The Holidays

Happy Holidays Everyone!

During this time of year, it’s common for us to experience both very high and very difficult emotions. We can experience joy, excitement, and happiness, but can also experience difficult emotions such as hopelessness, depression, fear, panic, grief, and loneliness during the holiday season.  If you are anything like me, you are feeling slightly overwhelmed and stressed because of all that you have to do.  The holidays stir up many emotions and, given that it is such a universal experience for us during this time, we thought it would be a great time to bring on Alison Seponara.  She is a Licensed Professional Counselor in the state of Pennsylvania and talks about How to Thrive and Survive the Holidays.  If you’re also managing a mental illness or other psychological stressors, this episode will be especially important for you. Depression and anxiety may be heightened during the holiday seasons and we wanted to provide...

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Treating Seasonal Affective Disorder (SAD)...yes, it's REAL!

I have received quite a few requests asking me to talk about changing seasons, which is what this podcast episode of Your Anxiety Toolkit is all about!  Here in the Northern Hemisphere, we have moved from Summer to Autumn to Winter.  It’s not just here though!  I’m sure that the change of seasons is happening all around the world right now. In the Southern Hemisphere, the seasons are changing from Winter to Spring to Summer (I got you, Australia!).

The seasons most certainly impact our mental health and, in this week’s podcast, I talk about a few important things to consider when managing depression, anxiety, OCD, and other mental health issues. Before we get into this, let’s look at how the change of seasons and temperature impacts us medically.

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You can listen to the...

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ERP Is the Coolest Thing!

erp guest interview ocd Nov 03, 2018

You are going to absolutely LOVE this episode of Your Anxiety Toolkit if you have Obsessive Compulsive Disorder (OCD) or any other mental health struggle.  I had the pleasure of speaking with Nathalie Maragoni, an Associate Marriage and Family Therapist, this week and it is very special for a few reasons.  In addition to specializing in the treatment of Obsessive Compulsive Disorder (OCD) and other anxiety disorders, Nathalie has managed OCD herself and knows exactly what it is like to experience the torture and terror that accompanies intrusive thoughts, brutal compulsions, and panic attacks.  She has experienced firsthand the value of Exposure & Response Prevention (ERP) and said it best herself: “ERP is the coolest thing!”

Don’t miss this podcast episode! 

You can listen to the episode for FREE on iTunes HERE

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...

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Addressing Fear Like A Scientist In A Rational, Evidence-Based Way

This episode of Your Anxiety Toolkit is all about addressing fear like scientists, but not the scary white-haired kind that you’re likely picturing. You don’t need those white coats or a full-fledged scientist degree for the type of experiments we will be discussing!  You see…each time we have a thought, we have an opportunity to be a scientist who runs studies that are experience-based, rational, and evidence-based.

Every day, the human brain produces a LOT of thoughts; up to 70,000 thoughts to be exact!  Being able to identify which thoughts are distorted (or errors) and which are not is a huge part of the work that goes into managing anxiety.  The goal is to respond to these thoughts skillfully and mindfully.  This is not an easy task, as it takes ongoing courage and work, but I bet you know what I’m about to say next.  We can do hard things!

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Patrick McGrath says "Don't Try Harder, Try Different"

This week is filled with some VERY exciting news!  First off, today is the last day to access the NEW and FREE training called “The 10 Things you absolutely need to know about Obsessive Compulsive Disorder (OCD).”  If you’re new to OCD and looking for some guidance, this webinar will be great for you. If you’re already on your road to recovery, it will be a wonderful refresher into the key concepts of treating OCD.  Click HERE for more information if you are interested.

Next, ERP School is HERE and available for purchase for 5 more days!  YAY!! Exposure and Respond Prevention School (ERP SCHOOL) is an online course for people who do not have access to a therapist who practices science-based skills and ERP for Obsessive Compulsive Disorder (OCD).  It is only available for purchase from September 6th, 2018-September 20th, 2018.  I am so incredibly excited to share this with you!

Now onto this podcast episode of Your...

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Would I Benefit from taking an Online Course for Obsessive Compulsive Disorder (OCD)?

erp ocd online course Sep 05, 2018

This blog post was created to help you decide if you would benefit from an online course for Obsessive Compulsive Disorder (OCD). 

We get lots of people reaching out wanting to know if they would benefit from an online course for OCD instead of receiving face-to-face mental health services from a trained clinical therapist.   If you have questions about online courses vs therapy, this is the blog article for you.  

How do therapy and online courses differ?

Seeing a therapist who knows how to treat Obsessive-Compulsive Disorder (OCD) and Body-Focused Repetitive Behaviors (BFRBs) can be like having a personal trainer. You’ll benefit from a structured schedule, guided “homework” between sessions, and professional advice, and you may be more motivated to follow through when you feel accountable to another person. They can push you through some discomfort knowing it will make you stronger—it can be difficult to do on your own, especially...

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