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 ( 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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Interview with Sharon Selby, Author of Surfing The Worry Imp's Wave

Hello there CBT School Community,

I am so excited to share with you some wonderful tools and skills shared in Sharon Selby's amazing children’s book, Surfing the Worry Imp’s Wave.  

Before you click away form this blog post thinking, “This doesn’t apply to me.  This is about kids stuff!”, wait up! 

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

After reading Surfing the Worry Imp’s Wave, I have loved using these techniques with some of my adult clients and they LOVE them too.   This episode of Your Anxiety Toolkit Podcast brings some helpful tools and tricks that can be used at any age to manage anxiety, panic, Obsessive Compulsive Disorder (OCD) and perfectionism.

Surfing the Worry Imp’s Wave is a...

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All Thoughts Are Created Equal (Yes, Including "Scary", "Yucky" and "Bad" Thoughts)

anxiety mindfulness ocd May 18, 2018

Ok, so you had a thought that scared the "you know what" out of you. 

It wasn't a pleasant thought.   

And, this thought did not line up with the way you wanted your life to go. 

The really hard part is that this thought was coupled with a big sting of anxiety.  Panic, maybe. 

If this sounds like something you have experienced, you are not alone. 

One of the biggest challenges I see my client's struggle with is their instinctual reaction to specific thoughts.   They treat them like they are SUPER important and they feel they must be solved immediately. 

Actually, let's be honest.  It isn't just my clients.  We ALL do this sometimes.  Please don't feel blamed or ashamed of this.  We are all in this together, remember! 


If you prefer the audio version of this blog, see below for the links.  Otherwise, keep on reading.

You can...

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How to Improve Your Relationship With Anxiety

anxiety cbt mindfulness Apr 27, 2018

Would you consider yourself to have a good relationship with anxiety?This blog post is all how to shift your perspective about your relationship with anxiety.

Do you and your anxiety yell at each other?  Or, do you talk between yourselves in a respectful and considerate manner? Does Anxiety manipulate you into doing compulsive behaviors you don’t want to engage in? Or, do you hold your ground when anxiety is trying to get its way?

These questions can help you to determine what kind of relationship you have with the anxiety in your life.   We must continually ask ourselves this question if we want to ensure that anxiety isn't running the show.   

Do you have a good relationship with anxiety?


In today’s podcast episode, we talk about How to Improve Your Relationship with Anxiety.  This includes how you talk with yourself, how you react to your anxiety and what your expectations are about its presence in your...
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