Podcast/Blog

#31: BIG announcement and Why You Have to Stop Avoiding

BIG announcement and Why You Have to Stop Avoiding

First, let me share some EXCITING news with you!

I am so excited to share with you some news about the work I am focusing on in 2018!

But first, let me tell you the back story.

Each year, I do my best to attend several conferences for OCD, Anxiety, Body Focused Repetitive Behaviors (BFRB’s) and Depression.   I have had the privilege of presenting at many of these conferences over the years and I often return home in a state of joy, empowerment and determination to help those who struggle with these debilitating disorders.   I love learning all about the evidence-based treatment modalities for OCD, Anxiety Disorders and Body Focused Repetitive Behaviors such as Trichotillomania and Skin Picking and using the skills to increase recovery outcomes and improve self-esteem and self-care.

However, last year, I left one of the conferences quite sad.  I was sad for those sufferers who attended the conferences and then had to return home to their hometown, with very little support and no evidence-based services but licensed mental health professionals.   So few therapist know how to treat OCD, BFRB’s and Anxiety Disorders using the treatment modalities that are so successful and appropriate.

From this frustration, I decided to create an online psycho-education platform where I can offer support and educational products to those who cannot access correct care.

I am so proud to announce the creation of CBTschool.com.  CBTschool.com is an online platform when you can access information and online courses on how to overcome your struggles with OCD, Body Focused Repetitive Behaviors (BFRB’s), Anxiety Disorders, Panic and Depression.   Each course will apply Cognitive Behavioral Therapy (hence the term CBT, in CBT School) and Mindfulness Tools.  These are the exact tools I use with my clients every day in my office.

I currently have one course ready to be purchased, called Mindfulness School for OCD.   I will talk more about this in coming podcasts.    Keep an eye out, as there will be more to purchase very soon.

In addition to the online courses, I plan to meet at a designated time each month to join with you on Facebook Live and Instagram, to answer any questions you may have and help you along with your journey.

More exciting news is the YOUR ANXIETY TOOLKIT podcast is now a production of CBTschool.com and we will continue to provide evidence based tools for Anxiety, Depression and Emotional Dysregulation.

Lastly, if you check out CBTschool.com’s websites, you will see that there is also some awesome free PDF’s available to help you with self care and mindfulness.   

I am so thrilled to share this news with you.   Feel free to connect with me on FB or Instagram.

Now, onto the important stuff!

This episode is  a part or an ongoing series where we discuss Problematic Anxiety Related Behaviors (also know as Compulsions).

In this episode, we will discuss a very important and problematic compulsion, which is Avoidance.

Avoidance is the withdrawal from an object, event, person or experience

Avoidance is a common behavior we employ to manage anxiety, fear, panic, obsessions and intrusive thoughts.

While our brain uses “flight” to activate us to run away from real danger and stressors, we sometime use avoidance and “flight” to avoid thoughts and fears of bad things happening.

The problem is, the more you avoid events or experiences that you perceive to be dangerous (when really they are not currently a risk to your wellbeing)  the more you tell your brain that that event or experience is dangerous and the more your brain responds with physical anxiety when you go to the event or engage in the experience.

Example: What if I get sick if I touch that door handle or ATM teller?

NOTE: Sentences that begin with “WHAT if” imply that they have not happened yet.

If you were my client and this was a common fear for you, and you have been avoiding this, I would have you go and use the ATM bank teller!!   

By not avoiding, we unlock the fear response cycle our brain is looped into.

This applies to fears that you are a bad person, that you will do something wrong, that awful horrible things will happen.   

Trick!!! When I say that….what is the immediate thought you have?

But, Kimberley, my fear is serious!!  Nope.  Your fear is a thought

But Kimberley, I could ruin peoples live if I stopped avoiding the thing I am afraid of.    POSSIBLY!!

Here is my questions for you.  What kind of life do you want to live?  Consult with your values.

Do you want to live in fear?  Do you want to let anxiety make your decisions?  Or even more, a thought make your decisions?

Or, do you want to strengthen courage and resilience?

This is a question we have to ask ourselves every day.  How Do I want to live my life?

Take risks!  Look at your life and ask yourself what you are avoiding.  Try to not let anxiety win this one.

Find a way to reduce the avoidance.

Find a way to forgive yourself for avoiding it for so long.  Don’t beat yourself up.

Have a wonderful week everyone! See you next week!

Episode #30: “Today is a New Day” Daily Guided Mediation

In this episode, we try a new meditation to help you stay present in THIS day.

HAPPY NEW YEAR!

It is a great guided meditation to help you stay centered on the present moment and let go of yesterdays events or tomorrows possible happenings.  I recorded this meditation at the beach, as this is where I feel the most present and alive.  I hope you find it helpful.  It has become a daily part of my practice and I hope it brings you empowerment and peace.

Forward we go!

Kimberley

 

Episode #29: How and How-Not to set New Years Resolutions (for the Anxiety Sufferer)

Happy Almost New Year!!

Well, it’s that time of year! You know, the time where you reflect on the year and set outrageous resolutions for the upcoming year.  It is when you dwell on all the things you DIDN’T do last year that you said you would.

During this podcast, I walk through a very successful way to set intentions for the upcoming Year, Month, Week, Day and even Hour!  I walk you through why New Year’s Resolutions rarely work and how I use Honesty and values to set goals that will improve self compassion, self-respect and effectiveness.

I also give a few examples of how this applies to those with OCD, Eating Disorders, Social Anxiety and Panic Attacks.

Last of all, I want to with you the HAPPIEST and SAFEST New Year!

Forward we go!

Kimberley

Episode #28: The Dark Days: Interview with Alison Dotson

Hello there Everyone!

Today, I am thrilled to have guest, Alison Dotson on the Your Anxiety Toolkit Podcast.

During this podcast, Alison shares her journey from not even knowing what OCD was to what helped her with her recovery.   Alison and I had a fun time also managing technological hiccups, which ended up being a wonderful practice of mindfulness.

Alison Dotson is the author of Being Me with OCD: How I Learned to Obsess Less and Live My Life.

In this book, Alison shares her personal journey with obsessive-compulsive disorder and includes some of the most heart-wrenching details.  Her genuine goal is to spread awareness and helping teens and young adults with OCD.

Resources Mentioned in this this Podcast:

Alisondotson.com

facebook.com/beingmewithocd

Imp of the Mind

IOCDF.org

twitter- beingmewithocd

OCD Twin Cities  info@ocdtc.org

Episode #27: Oh, The Thinks you can Think! Lessons from Mindfulness Teacher, Dave Trachtenberg

Today, we have an AMAZING guess on the podcast, Dave Trachtenberg.    Dave is the Program Director at Minds Incorporated.  Minds Inc. is a non-profit dedicated to empowering Washington DC-area schools by teaching mindfulness-based practices to students, educators, and parents.

During the Podcast, Dave shares how

Minds Inc. teaches students, starting in elementary school (and their educators, and parents) simple daily mindfulness practices.  Dave speaks about how these teachings increase focus and attention, reduce stress and anxiety, create resilience and the capacity to handle difficult emotions, and build compassion.

As discussed in the podcast, sometimes when I get down about the state of the world, I find myself doing late night Google searches on how I can make it better.  In my searches, I found Minds Inc’s website and came across Dave.   Dave shared some beautiful stories about helping young children and teens and also shared his own struggles with OCD, Tic Disorder, Depression and Self-worth.   

Dave answered the following questions:

Tell us about Minds Inc?

What got you involved in teaching meditation to Teachers, Students and Parents?

What is your personal experience with meditation and Mindfulness?

What at some experiences/examples of situations you have had with youth at Minds Incorporated?  (successes, struggles, changes made)? 

What type of meditation does Minds Inc. teach?

What special tools/practices do you use for living mindfully?

What advice do you give for those starting out with meditation?

Tell us how you manage struggles with meditation?

How can we teach our children?

This was one of my favorite conversations and I am so thrilled to share it with you.  I would love to hear your feedback.

Have a wonderful day!

Kimberley

 

Resources:

Mindsincorporated.org

Brain Lock

Angel Kyodo Williams http://transformativechange.org/founder/

Pema Chodron  Link here

Mindfulness For Dummies

Mindfulness An * Week Plan How to Live in a Frantic World

Episode #26: The Simplicity of Mindfulness

src=”https://html5-player.libsyn.com/embed/episode/id/6032697/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/” height=”90″ width=”100%” placement=”top” theme=”custom”Well, Lets be honest!  Sometimes I get so excited about practicing and teaching the deep and helpful concepts of Mindfulness that I forget to remind y’all of how simple it can and should be!

Often, when we experience anxiety (or other strong emotions), we often forget everything we have learned and are left standing helpful and afraid.  In this podcast, we return to one of the most simplest and easiest Mindfulness tool available.

Check it out!  And, if you are noticing how basic and thinned out this blog is, that is no accident.  This week, we are practicing simplicity!!  See you next week!

 

 

Episode #25: Vulnerability: The Road to Courage, Self-Compassion and Self-Worth

Vulnerability: The Road to Courage, Self-Compassion and Self-Worth

In today’s podcast, I wanted to dissect the concept of Vulnerability.

Brene Brown, reknowned researcher on Vulnerability defines Vulnerability as

“Uncertainty, Risk and Emotional Exposure”

I find this somewhat ironic, as Uncertainty, Risk and Emotional Exposure are the worst nightmare of someone who experiences anxiety, OCD, an eating disorder (such as Anorexia Nervosa or Bulimia Nervosa), trauma, grief or depression.

I think many humans struggle with these concepts, but I feel that it is significantly difficult for those who struggle with these mental health disorders.   In many cases, there is a complete rejection of vulnerability. 

I believe we think that if we avoid vulnerability, we

OCD FEAR anxiety Depression Eating Disorder CBT Panic Self-Compassion

 can rid ourselves of shame, embarrassment, being judged, feeling sad or hurt.   

However, all we end up doing is numbing. 

When we have anxiety, we think that if we avoid vulnerability, we could rid ourselves of possible bad or catastrophic  outcomes. 

However, all we end up doing is becoming compulsive. 

In this podcast, I detail the workings of those who are successful at being vulnerable and take a look at the outcomes that result. 

We will outlines ways that you can practice vulnerability in large or small steps. 

We look at the repurcussions of staying safe and avoiding vulernability and we detail the research’s findings about self-worth and conectivity. 

I hope you enjoy it!  This is one of my favorite subjects. 

Forward we go!

Kimberley

Photo by Nathan Anderson on Unsplash

Episode #24: Willingness-Leave It All Out On The Field!

Episode #24: Willingness-Leave It All Out On The Field!

OCD Anxiety Mindfulness Willingness Obsessive Compulsive Disorder

I LOVE the term, “leave it all out on the field!”

There is something totally radical and badass about the idea of “leaving it all out on the field!” It means we are committed to the hard work.  It demonstrates that we are ready to feel some discomfort.  “Leaving it out on the field” describes giving it your everything.  I LOVE it!

How does this apply to Mindfulness? The degree that you “leave it out on the field” is a great way to describe Willingness.  Willingness is radically accepting and giving consent to our present experience.

We can conceptualize Willingness as scale, similar to a continuum.

0/10 Willingness implies we have absolutely NO willingness to be uncomfortable (or have anxiety, intrusive thoughts, panic, have uncertainty).

  • We reject all feelings of discomfort
  • Fear makes our decisions (causing us to do more compulsions)
  • Disown any negative experience

10/10 Willingness is saying 100% “YES” to whatever experience of discomfort that arises

  • Radically accepting the feared outcome
  • Allowing yourself to have anxiety, fear and intrusive thoughts.
  • You LEFT IT ALL OUT ON THE FIELD!

Listen to hear ways to increase your WILLINGNESS, even if it is just a teeny, tiny bit.

Enjoy!  And Happy Thanksgiving!

 

Episode # 23: The Mindful Use of Technology with Dr. Dustin Weissman

The Mindful Use of Technology

Hi everyone!  I hope this finds you well.

This podcast is about a topic that is so important and so interesting to me.  In this episode, we speak with screen time expert, Dr Dustin Weissman about how to use technology (smart phones, tablets, internet etc) in a mindful and healthy way.  We specifically discuss how to manage Obsessive Compulsive Disorder (OCD), OCD Spectrum Disorders such as Body Dysmorphic Disorder (BDD), and Eating Disorders.

In this episode, we discussed:

  • Does technology improve or harm our Self-Esteem?
  • How can we create a Balanced lifestyle when using technology?
  • How can Parents monitor and moderate their children’s use?
  • How can Parents practice sound and mindful discipline using technology as the reward or consequence?
  • How can we, as adults, monitor and manage our use of technology in this era of information?
  • How can we manage the compulsive use of internet/mobile devices for those with OCD and BDD?
  • How can we manage reassurance seeking behaviors related to technology use?

Special tips for those with Obsessive Compulsive Disorder (OCD), Body Dysmorphic Disorder (BDD) and  Eating Disorders.

Earlier this year, Dr Weissman published his dissertation titled, Impacts of Playing Massively Multiplayer Online Role-Playing Games (MMORPGs) on Individuals’ Subjective Sense of Feeling Connected with Others.

 

Some links we discussed in the Podcast: 

Quality Time APP:  http://www.qualitytimeapp.com/faq/

MindSpace Meditation APP: https://itunes.apple.com/us/app/mindspace/id967886308?mt=8

About Dr. Weissman: 

Dr. Dustin Weissman holds a Psychology Doctorate and works in private practice in Westlake Village, CA. He works with clients who are struggling with any form of internet addiction or problematic internet use, which include: online gaming, gambling, pornography, or smartphone addiction.

Earlier this year, he published his dissertation, Impacts of Playing Massively Multiplayer Online Role-Playing Games (MMORPGs) on Individuals’ Subjective Sense of Feeling Connected with Others. A link can be found from his personal website, DustinWeissman.com. He was recently featured as an expert on screen time in an online article and has given numerous workshops.

I hope you found this episode helpful.  I know I did!

Warmly,

Kimberley

Episode #22: “Why Not Me?” and Our Limiting Beliefs

Got something you really want to achieve? I am guessing that you most certainly do. What is holding you back from taking on this thing you want achieve?  Why can’t you reach this goal? This is the big question that I am toying with right now.  Why can’t I? Why not Me? Why not you?  It is a really tough subject, because we have to face ourselves and our possibilities, and this can be SUPER scary.

Sometimes, at least for me, when we look at our big goals, we are forces to tackle our deepest limiting beliefs.  “I am not enough.”  “I am not strong enough.” “No one cares about me anyway.”  “What’s the point.  I will only ruin everything anyway.”  These are all limiting beliefs that stop us from reaching realistic goals.

Think about it. I am guessing at least one person (or maybe millions of people) have achieved your goal, or a goal like it, already.  WHY NOT YOU?   “It’s not special if someone else has already done it.”  LIMITING BELIEF!!! “I don’t have what it takes!”   How do you know?

Thomas Edison failed 1000’s of times to make the light bulb.  That is one piece of proof that you probably can!  Persistence people!

Let’s really get to know our limiting beliefs and then be SUPER mindful about them.  Listen to hear more about how. 🙂