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Daily Self‑Compassion Routine: 10 Minutes to Reduce Anxiety & Improve Resilience | Ep. 483

We are partnered with NOCD,  a leading provider of OCD treatment. With NOCD, you can do live video sessions with a therapist who specializes in OCD and Exposure and Response Prevention (ERP) therapy, and get 24/7 support between sessions. NOCD Therapists accept most major insurance plans to make treatment more accessible. Book a free 15-minute call to learn more.

LEARN ABOUT NOCD HERE  

In this episode, I walk you through a simple, 10-minute daily self-compassion practice that can help you change your relationship with anxiety and gently support your recovery. (more…)

Bonus Episode: Sleep Anxiety: The 1 Thing Everyone Gets Wrong About Sleep Hygiene

Summary: In this episode, I talk about why so many people struggle with sleep anxiety even when they’re doing everything “right.” You might be following all the sleep hygiene rules, no screens, consistent bedtime, calming routines, and still lying awake, wondering what’s wrong. The truth is, for anxious brains, trying too hard to sleep can actually make it harder. Sleep is one of the few biological processes that resists effort, and the more pressure you put on it, the more alert your body becomes.

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Bonus Episode: 5 Self‑Compassion Exercises That Support ERP & OCD Recovery

In this episode, I talk about something that doesn’t replace ERP, but actually makes it more effective: self-compassion. So many people worry that being kind to themselves will weaken recovery, let them off the hook, or make OCD worse. But the truth is that self-criticism often increases anxiety, reinforces the obsession cycle, and leads to more burnout and exhaustion.

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Bonus Episode: What to Say When Your Brain Freezes in Conversation: Social Anxiety Rescue Script

In this episode, I talk about what to do when your brain freezes in conversation and social anxiety suddenly takes over. So many people experience that moment where their mind goes blank and they immediately assume they’ve failed, but I want to help you understand that this is a freeze response, not a personal failure. When anxious brains feel pressure, freezing is a very common response.

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Bonus Episode: The 3 Hidden Causes of Your UNEXPECTED Panic Attacks (And How to Fix Them)

In this episode, I talk about why panic attacks so often feel like they come out of nowhere when, in reality, there are usually hidden triggers building beneath the surface. I walk you through the three most common causes: a buildup of stress in the body, misreading normal physical sensations as danger, and the cycle of avoidance that teaches your brain to stay on high alert.

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