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.

Don’t miss the most recent podcast episode!

You can listen to the episode for FREE on iTunes HERE

You can listen to the episode for FREE on Stitcher HERE

You can listen to the episode for FREE streaming HERE

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! 

Don’t miss this podcast episode!

You can listen to the episode for FREE on iTunes HERE

You can listen to the episode for FREE on Stitcher HERE

You can listen to the episode for FREE streaming HERE

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 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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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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Tara Brach tells us to trust our capacity to change!

I am so thrilled and honored to share this interview with you.  This week’s episode of Your Anxiety Toolkit is one of my all-time favorites because I had the opportunity to interview my absolute idol, Tara Brach.  For those who do not know who Tara Brach is, let me introduce you to an inspirational and all-around amazing human.

As a Clinical Psychologist and meditation teacher, Tara Brach is a leading Western teacher of Buddhist Meditation, spiritual awakening, and emotional healing.  An author as well, she wrote two of my favorite books titled Radical Acceptance and True Refuge.  Additionally, Tara Brach co-founded the Awareness Training Institute (ATI) and the Mindfulness Meditation Teacher Certification Program (MMTCP) alongside Jack Kornfield.

In my own journey, Tara’s podcast (TaraBrach.com) has been—and still is—one of the most important parts of my personal development and growth.  I would walk the neighborhood for hours...

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We Can Manage The Anxiety of Decision Making!

anxiety mindfulness ocd Aug 21, 2018

 

It’s both difficult and courageous to experience and manage anxiety, but I bet you know what I am going to say now.  It’s a beautiful day to do hard things!  We can do hard things.

Anxiety can get in the way of day-to-day life activities and make them more difficult.  The process of making decisions is one of them.  Decision making brings up a lot for us and can be draining.   When making decisions, we might be faced with the anxiety of making a decision that won’t hurt others or anxiety about making the “right” decision.  Additionally, we might experience anxiety that making a certain decision will cause us to miss out on a greater opportunity that may better align with our long-term goals.  All of this constitutes the anxiety of decision making. 

That being said, decision making is the ULTIMATE exposure to uncertainty and tolerating discomfort.  We cannot avoid uncertainty in the process of...

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Suppressing Your Thoughts Does Not Work!

This is something you may have heard many times, but here is a little reminder.  THOUGHT SUPPRESSION NEVER WORKS!  This short statement bears so much weight and is considered one of the golden rules to manage anxiety disorder: specifically, Obsessive Compulsive Disorder (OCD), Panic Disorder, Generalized Anxiety Disorder (GAD), Social Anxiety, Health Anxiety, and Phobias.

That being said, the reality is that we all attempt to make our anxiety-provoking or “bad” thoughts go away.  We try to push them down so they won’t hurt us anymore and so we don’t have to feel the related shame, irritation, guilt, and annoyance of these thoughts.  If this sounds like you, let me tell you…you are in the right place.

Don’t miss the most recent podcast episode! 

You can listen to the episode for FREE on iTunes HERE

You can listen to the episode for FREE on Stitcher HERE

You can listen to the episode for FREE streaming ...

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You Can Be Anxious AND Have Courage!

Hello there CBT School family!

Welcome to another episode of Your Anxiety Toolkit Podcast focusing on COURAGE.  Where is it found?  How do we become courageous amidst everything life throws at us?  Once have found courage, how do we keep it?

Don’t miss the most recent podcast episode to learn more! 

You can listen to the episode for FREE on iTunes HERE

You can listen to the episode for FREE on Stitcher HERE

You can listen to the episode for FREE streaming HERE

Consider what it’s like to be courageous or brave in today’s day and age.  It comes with huge expectations.  If men don’t put on their “brave face” ALL of the time, they run the risk of appearing less “masculine.”  Women (and men, too, many times) are expected to look pretty and smile while multi-tasking many challenging things at one.  This creates a lot of pressure for society!

To add to this even further, what I call...

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Your Metaphorical Toolkit Helps You Lead With Values!

anxiety mindfulness ocd Jul 19, 2018

Hello there CBT School Family!

I am excited to share another episode of Your Anxiety Toolkit Podcast with you, in which I focus on your metaphorical toolkit – the box or belt in which you hold tools and ideas to help you live your best life.  Each week, I try my hardest to bring you at least one new tool for you to add to your toolkit, in hope that these skills will help you better manage anxiety, panic, and other difficult thoughts, feelings, and sensations. 

Don’t miss the most recent podcast episode! 

You can listen to the episode for FREE on iTunes HERE

You can listen to the episode for FREE on Stitcher HERE

You can listen to the episode for FREE streaming HERE

I love to picture myself slowing handing you one tool after another that you grab onto and carefully pack into your toolkit or tool belt, so that you feel prepared to tackle each day, with or without anxiety.

What I really want you to take from this podcast, the...

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Anxiety Makes Me Tired! How To Manage Anxiety & Exhaustion

anxiety mindfulness Jul 11, 2018

Anxiety Makes Me Tired! How To Manage Anxiety & Exhaustion

One of the most common struggles I hear from my clients and the members of the CBT School Campus is how EXHAUSTING anxiety and depression can be.   Does Anxiety Make You Tired and Exhausted? 

If you are barraged daily by exhaustion resulting from Anxiety (or any other mental health issue), you are NOT ALONE!  Experiencing Anxiety is a full-time job.  No one can argue with that.    Anxiety can drain us of our physical energy, our emotional energy and can cause us to have nothing left to give at the end of the day. It can make us too tired to be social and make us want to sleep the day away.   Anxiety-Related Exhaustion can make us feel alone and like there is no hope for us.

If this is you, this is the episode for you. Because you know what?!  There IS hope for US!

In this podcast, we talk about some mindfulness tools to manage anxiety-related exhaustion.  We talk...

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