Depression

Ep. 161: Feeling Guilty Doesn’t Mean You Have Done Something Wrong

23 October 2020

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today’s episode comes out of a conversation I had with a client and I thought you all might need to hear this as well. Today we are going to be talking about guilt and this idea that feeling guilty doesn’t mean you have done something wrong.

I know that idea might feel strange. When we are feeling guilty, we usually assume that means we have done something wrong. Try thinking of guilt as an intersection. When the feeling arises you can chose to take the road that you have done something wrong or you can go in a different direction and try asking yourself “Is this real? Is there actually evidence that I have done something wrong? Is there a chance that my brain has made a mistake and set off the guilt alarm without there being a problem?” If you see that there is no evidence that you did something wrong, you can try practicing compassion and mindfulness and just allow those feelings of guilt to be there. If you recognize that yes you made a mistake then you can work to address the situation.

A lot of us simply have a little glitch in the guilt system and our guilt gets fired off a bit too easily, too often, and at times where guilt isn’t really that appropriate. Guilt is just an emotion and when it comes up it provides an opportunity for growth. Guilt can be painful and it can make us feel bad about ourselves, but remember that you have a choice when guilt shows up. You can choose that road of compassion and simply allow the emotion of guilt to be there.

ERP School, BFRB School and Mindfulness School for OCD are open for purchase. Click here for more information.

Additional exciting news! ERP School is now CEU approved which means that it is an accredited course for therapists and mental health professionals to take towards their continuing education credit hours. Please click here for more information.

Ep. 159: The Mental Tantrum

9 October 2020

I know it continues to be a really tough time for everyone. I am definitely not immune to those struggles. In taking time off, I came to a realization about why I was having such a hard time. It wasn’t about COVID or anxiety or stress. I was struggling because I had been having a mental tantrum inside my own head 24/7. My mental tantrum sounded something like this “It’s not fair. This should not be happening. I’m supposed to be healing. This isn’t the way it should be. It’s not fair.” I had no idea I was even doing this. I was having an adult sized tantrum in my head that no one else could see. Now it is important to understand that all of these thoughts are valid. It is a tough time and people are suffering, but the way I was saying it was definitely not validating.

I approached this by turning back to what has been the foundation of my recovery, something I learned about 15 years ago. It is rooted in the principles of Buddhism and that is ‘in life there is suffering. It is not the suffering that causes the pain. It is the resistance to the suffering that causes you the pain.’ So for me in this situation, my resistance or my mental tantrum was actually what was causing me the most pain.

Recognizing this and having compassion for myself is so important here. And asking myself is there a way that I can take off my stomping shoes and stop resisting the fact that this is a hard time?

We really do have a choice. Do we meet hard times with tantrums and resistance or do we meet those hard times with compassion, validation, consideration and respect? In these moments now when I still find myself throwing that mental tantrum, I simply note it and say “Ok I see what’s happening and how am I going to deal with it? Am I going to keep throwing this tantrum or am I going to hold space for the fact that this tantrum is representing how hard things are and how much I am still struggling?”

This has been such a huge lesson for me during COVID-19. I hope it is helpful for you as well as we are all still navigating these difficult and challenging times.

ERP School, BFRB School and Mindfulness School for OCD are open for purchase. Click here for more information.

Additional exciting news! ERP School is now CEU approved which means that it is an accredited course for therapists and mental health professionals to take towards their continuing education credit hours. Please click here for more information.

Ep. 158: Mindfulness and Meditation with Gelong Thubten

2 October 2020

Today on Your Anxiety Toolkit, we are joined by Gelong Thubten, a Buddhist monk, meditation teacher and the author of A Monk’s Guide to Happiness. He is here to discuss how mindfulness and meditation can help us understand the power of our own minds. This episode is not about religion, rather, it is a beautiful message of wisdom and compassion.

In this beginning of this episode, Gelong Thubten spends some time discussing happiness and how this desire to be happy really drives everything we do in life. The search for happiness can get us caught in a loop where we ultimately end up feeling more and more dissatisfied. He points out that the goal is to learn that true happiness is already inside each one of us. He goes even further to say that we can actually learn to be happy. It is a skill that we can practice. He explains that meditation can help us learn to be kinder to ourselves by teaching us how to transform our relationship with our thoughts. We become an observer of our thoughts during meditation. This non-judgment of thoughts and letting our thoughts simply be, actually allows us to have compassion for the moment and compassion for ourselves.

Gelong Thubten gives some suggestions on how to begin a practice of mindfulness and mediation if you are a beginner. He stresses that there is no perfect way to meditate and it truly is a practice that you must work on. You don’t have to do it perfectly for it to be effective. He suggests getting some instruction on how to meditate whether that is a book or online resource or even an app on your phone. He also suggests starting in very short increments, such as, five minute sessions. You begin your meditation by focusing on your body and finding your breath. When your mind wanders, do not engage in self-criticism, simply come back to your breath.

We learn in this episode that meditation is a time of total freedom. You simply are in the moment, without judgment. By practicing these moments of nonjudgmental acceptance throughout the day, you are learning compassion which eventually will become your natural state. Gelong Thubten explains that our bodies are not designed for anger and rage. When we are happy, generous, kind, and connecting with others, we feel good inside, we feel happy which suggests that is our natural state. In other words, who we are deep down before we get caught up in negative and toxic outside influences. Meditation, he explains, is about bringing us back to that natural state.

A Monk’s Guide to Happiness: Meditation in the 21st Century

www.gelongthubten.com

Instagram @Gelongthubten

Ep. 157: Self-Respect is Not Optional

25 September 2020

Hello everyone!!! I am so grateful that I was able to take some time off, but I am so happy to be back and I am excited to talk to you today about a really important lesson that I have learned and that is this concept that self-respect is not optional.

Let me share a little bit about what this means. So many times, especially during COVID, I have been faced with the question: am I going to be respectful or disrespectful to myself right now? We are all actually faced with this question everyday, multiple times per day. Your responsibility is to show yourself respect every moment of every single day. Why? Because you are a human being and you get to have respect simply for being human. It is not something you earn. It is unconditional. This can be really hard for a lot of us, but self-respect is not optional. You deserve self-respect no matter what simply for being you not because of something you have done.

How do you go about showing yourself respect? First, start by setting boundaries. It is respectful to set kind, compassionate boundaries and to show up for yourself when someone crosses that boundary. Second, hold yourself accountable. In other words, do what you say you are going to do. If you say I am establishing boundaries then hold yourself to that. Third, listen to and honor your body. If your body is hungry the most respectful thing you can do is to feed it. If you are tired ask yourself what your body needs at that moment. Also acknowledge what you respect about yourself and even share that with those you love. You might say “I really respect how well I have handled this difficult time.” I find it to be true that self-respect is really the first step towards self-compassion. Finally, do not apologize right away. Apologies are wonderful, but sometimes we move too quickly to apologize or find ourselves apologizing for every misstep. Sometimes it is better to take a step back and really have a conversation with the other person. It is more respectful to have that conversation about what happened and to understand the other person and have them understand you. The healing happens in the back and forth communication, in hearing each other’s point of view.

I want to leave you with the reminder that it’s a beautiful day to do hard things and I hope you will let self-respect be one.

ERP School is open for purchase! ERP School is jam packed with the same tools and information that Kimberley uses with her own clients to help them learn to manage their OCD. And now if you purchase ERP School between September 14-28, you will receive 2 FREE bonus materials that will be emailed directly to you! Please click here to purchase.

Additional exciting news! ERP School is now CEU approved which means that it is an accredited course for therapists and mental health professionals to take towards their continuing education credit hours. Please click here for more information.

Ep. 156: Taking a Break

10 July 2020

• 

Welcome back to another episode of Your Anxiety Toolkit. I wanted to take some time today to let you know that I am going to be taking a break.

I am going to take a couple of months off to heal, to replenish, to restore and to rest. I want to share with you how I came to this decision about taking a break because I am wondering if you may be struggling with the same feelings.

Over the past several months, I have found that I have not been slowing down enough to replenish. I haven’t been listening to my body which has been saying to me “rest, please take some time.” What has been so hard for me and may be hard for some of you as well, were the feelings I had that “I should be able to handle all of this and I’m weak if I can’t.” I was really judging myself for having those feelings. When I finally stopped and accepted that my body was trying to tell me something, I was able to recognize that now more than ever, my body, as wise as it always is, was telling me to slow down and take more time.

So I want to ask you all to check-in with yourself and do a quick assessment to really connect with your needs. What your body is telling you? We are in such difficult times right now. There is so much uncertainty and anxiety which can take a tremendous toll on the body. Now more than ever it is so important to recognize the importance of taking care of ourselves.

So what can we do to begin taking care of ourselves? We can take a deep breath. We can bring validation and recognition to all of our feelings and then we can give ourselves exactly what we need. If that means eating a brownie, or having a good cry or taking a break. I hope you will stop and honor your body and give it what it needs at this time.

ERP School, BFRB School, and Mindfulness School for OCD are all now open for purchase. If you feel you would benefit, please go to cbtschool.com

While Kimberley is taking a break, we are not going to leave you hanging. Each week for the next 10 weeks we will send you a new anxiety management tool to help you stare fear right in the eyes. This 10 week series is FREE and we cannot wait to have you join us! Click here to get started.

Ep. 155: Learning to Embody Self-Compassion with Dr. Dennis Tirch

3 July 2020

Welcome back to another episode of Your Anxiety Toolkit. Today on the podcast, we are so lucky to be able to talk with Dr. Dennis Tirch, the founder of The Center for Compassion Focused Therapy and the author of six amazing books including, The ACT Practitioner’s Guide to the Science of Compassion and The Compassionate-Mind Guide to Overcoming Anxiety. Dr. Tirch is here to talk with us about learning to embody self-compassion.

In the beginning of this interview, Dr. Tirch spends some time discussing the definition of self-compassion and why self-compassion is so important for our mental health, especially for those struggling with anxiety. 

Dr. Tirch says that learning to embody self-compassion involves “grounding ourselves in a sense of emotional safeness, meaning and purpose.” By practicing self-compassion and mindfulness, Dr. Tirch says we can “gradually train the mind to rest in an awareness of compassion and care.” He so beautifully tells us that if people can learn to embody this self-compassion and feeling of being grounded then they will be able to “turn towards the things they fear and walk through them.”  By learning to embody self-compassion and learning to speak to yourself in a compassionate voice, Dr. Tirch says your empathy will grow and your ability to tolerate distress will grow as well.

Dr. Tirch spends some time talking to us about his own personal self-compassion exercises and he shares how important breathing and meditation can be when learning to embody self-compassion.

Finally, Dr. Tirch spends some time explaining the importance of “finding your aim.” When we ask ourselves “what is your aim?’ it helps us become more self-aware and able to find our purpose.

This is an amazing interview so full of beauty and wisdom. I hope you all enjoy.

The Compassionate-Mind Guide to Overcoming Anxiety

The ACT Practitioner’s Guide to the Science of Compassion

Dr. Tirch’s website www.mindfulnesscompassion.com

Ep: 134: Giving and Receiving Meditation

ERP School, BFRB School, and Mindfulness School for OCD are all now open for purchase. If you feel you would benefit, please go to cbtschool.com

Ep.154: Facing Your Fears with Patricia Zurita Ona

26 June 2020

Welcome back to another episode of Your Anxiety Toolkit. Today on the podcast we are talking about facing your fears with Dr. Patricia Zurita Ona, or Dr. Z for short. Dr. Z is a licensed clinical psychologist in California treating clients with OCD, anxiety and trauma. She has written several amazing books including Living Beyond OCD Using Acceptance and Commitment Therapy and The ACT Workbook for Teens with OCD. In our interview, Dr. Z discusses how to use Acceptance and Commitment Therapy to augment treatment of OCD, social anxiety, panic disorder, and phobias. Dr. Z shares with us WHY facing your fears is so important and something you should want to do!

In this episode, Dr. Z talks about,
1. Ruling your thoughts and how to unpack them.
2. How to date your mind.
3. How to know which behaviors are working and which are not.
4. How to find values that energize you.
5. Create your own ERP menu that includes your own triggers and avoidant behaviors.
6. Learn how to react using wisdom.
7. Learn how to identify the ways your brain creates patterns.

Dr. Z’s websites www.actbeyondocd.com and www.thisisdoctorz.com

Dr. Z’s Instagram @dr.z.passionatebehaviorist

Link to Dr. Z’s books https://www.thisisdoctorz.com/books/

ERP School, BFRB School, and Mindfulness School for OCD are all now open for purchase. If you feel you would benefit, please go to cbtschool.com

Ep. 153: A Self-Compassion Letter

19 June 2020

Welcome back to another episode of Your Anxiety Toolkit. Recently we have talked a lot about self-compassion. If you go back to episodes 134, 146, and 147, you will see self-compassion mentioned a lot. Today we are going to expand on that discussion by learning how to write ourselves a self-compassion letter. 

I have actually been doing this with my clients for years and it really just involves putting your self-compassion into words which can actually be so helpful.

There are several steps in writing your self-compassion letter. The first step is to show awareness of your struggle. You might say “I see that you are having a hard time.” Whatever it is, just bring it to your awareness and write it down.

The second step is bringing in some words of unconditional love. No matter how much you are suffering, you still get to be loved and cared for.

The third step is to show yourself some empathy for the distress you are in. You might say “I see you. I see the pain you are going through. I can relate to that.”

The fourth step is recognizing your common humanity. In your letter, you want to bring in the common humanity of your struggle. You could say “Everybody knows what it is like to have anxiety. I am definitely not alone.”

Next you want to normalize the fact that when we suffer we all want to engage in safety behaviors. A safety behavior is anything you may do to try and take away your fear, or shame, or sadness. Safety behaviors usually have unintended consequences and they usually end up causing more problems. Instead you would want to explore some more helpful solutions. You are going to look at the situation and say “How might I help myself?”

The last step is to say something really, really kind to yourself and finally you are going to read your self-compassion letter aloud.

Below is an example of my own self-compassion letter.

Kimberley, my dear one. It’s okay that I’m having a hard time right now. I feel afraid and I really just want to jump out of my skin. This is really a difficult time for me. Now, what I am feeling is not wrong. I’m doing the best I can with what I have at this moment. My suffering, this discomfort I feel, it deserves to be met with kindness and tenderness. I deserve that. I am worthy of this kindness and tenderness I’m giving myself. And I wish for myself to have some peace of mind. I know it’s a hard time, but I know I will find peace.

Now I’m going to find this peace mostly by doing what I’m doing right now, which is changing the way I respond to my suffering. Every single pain that shows up inside me, I’m going to meet with kindness and I’m going to recognize that each moment of suffering is worthy of self-compassion.

I’m strong and I can face fear and I can hold space for my emotions, no matter how hard it is. I deserve to be a safe place for fear, as it rises and falls in my body. I am my best ally and I have everything I need right here inside me to get through these hard times.

Now I promise to be there for myself when things get hard. I’m sending you my love.

Now Kimberley, go gently into this moment, my darling.

ERP School, BFRB School, and Mindfulness School for OCD are all now open for purchase. If you feel you would benefit, please go to cbtschool.com

Ep. 152: Managing Health Anxiety w/ Christian Newman

12 June 2020

Welcome back to another episode of Your Anxiety Toolkit. Today on the podcast we are talking with Christian Newman about managing health anxiety. 

Christian is an anxiety coach who has done a lot of work learning to manage his own health anxiety and today he is sharing with us the tools that he has used to help regain his life from health anxiety. 

In this interview, Christian shares his own struggle with health anxiety and how it impacted his daily life. He shares how a terrifying panic attack led him on a journey to discover how to deal with his health anxiety. He shares with us several important tools that he has used to help him effectively manage his health anxiety. The first tool is the contract that he made with himself. In this contract, Christian wrote down everything that he was going to do to overcome his anxiety. This included stress management, diet, exercise routine, and sleep habits. Once he made this contract, he committed to taking action in his own life. One of the first actions that he took involved addressing the compulsions that fueled his health anxiety. He asked himself what positive actions he could take instead of engaging in the compulsive behavior. This allowed him to teach his brain to engage in something more positive which would then allow him to move forward.

He also discusses how mindfulness including journaling, setting intentions, and meditation have helped along with Acceptance and Commitment Therapy.  He explains that at times he still has moments of uncomfortable symptoms or sensations, but he has learned how to recognize what is happening and not allow those feelings to derail his life.

Christian’s Instagram @healthanxiety.coach

Christian’s website www.healthanxiety.coach

ERP School, BFRB School, and Mindfulness School for OCD are all now open for purchase. If you feel you would benefit, please go to cbtschool.com

Ep. 151: Coming Out of COVID-19

29 May 2020

Welcome back to another episode of Your Anxiety Toolkit. Today I want to talk with you all about the feelings of uncertainty you may have coming out of COVID-19.

As we slowly begin to move out of quarantine, a lot of my patients and clients have started to talk about how scary it is to go back into life because there are so many uncertainties.

Coming out of a difficult time requires us to accept change while staying in the uncertainty. When we begin coming out of COVID-19, we must face this sort of uncertainty, not knowing whether it will stay or whether it will get better or if it will come back. What is it going to look like in six months? What is it going to look like in a year? These are the questions we are all asking and because we are asking those big, big questions, we are going to have big, big emotions about them. Having these big emotions does not mean that you are not handling this well.  It doesn’t mean that there is something wrong with you. My hope is to give you permission to have them. My second wish is to ask you to please not judge yourself for what you experience as you begin coming out of COVID-19. If those big emotions show up, before you judge yourself gently say, “It’s okay. It’s okay that I feel this. I’m allowed to feel these emotions.”

Remember, it is normal to feel anxiety. You might have anxiety about having to go back to seeing people in person. You might have anxiety about having to find a new rhythm to life. You may have been secretly benefiting from quarantine because it meant that you didn’t have to be around the thing that scared you before COVID-19. If you have been lucky enough to not see the thing that frightens you, I really urge you to go right back into staring that fear in the face as soon as possible, because the longer you delay it, the harder it’s going to get. 

The thing to remember about anticipation is that is ultimately just about the uncertainty.  It’s about leaning in and saying, “Okay, I radically accept that I don’t know. I’m going to take one step at a time. I am not going to beat myself up. I’m going to do my best to be non-judgmental. And I’m going to try and find a glimpse of joy along the way.” I’m going to look for those teeny tiny shimmers of joy that may be along the way. I still believe that when we open our eyes to joy, we can find it, even if it’s once a day. 

So, I hope you go with intention and give yourself permission to have all the feels. 

ERP School, BFRB School, and Mindfulness School for OCD are all now open for purchase. If you feel you would benefit, please go to cbtschool.com