This episode of Your Anxiety Toolkit was not an easy one to record. No one likes to have a conversation about suicide, but we need to. We need to have a conversation about suicide more than ever and we need to keep having these conversations until we break the stigma of suicide.
Recently, one of our dear CBT School members died by suicide and our community was heartbroken. My heart was broken. Even as a therapist, I cannot prepare myself enough for the conversation about suicide.
Thankfully, as we all grieve this sad loss, we are joined today by Joe Dennis to help us work through this difficult topic. Joe Dennis is the Clinical Director of Mindful Counseling in Utah with such a wonderful kind heart. In a flash, Joe agreed to join me for a conversation about suicide where he educated us about suicide and gave us some wonderful tools and resources for those who are struggling with thoughts of suicide. We also discussed tools and resources for those with a loved one who has died by suicide.
Joe talked with us about why we now call it “Death by suicide” and the reasons for this terminology change.
Joe also talked about the difference between passive suicidal ideation and active suicidal ideation and how to differentiate between the two. Joe and I talked about why we struggle to talk about Suicide and how Depression, anxiety, trauma, etc. play into suicidal ideation.
Lastly, Joe talked about what is going through the mind of someone who is contemplating suicide and what tools/strategies/resources they can use when they are faced with this difficult time.
I really hope that this podcast helps you to understand and approach suicide in a way that is less stigmatized, less shamed and less frightening.
Welcome back to another episode of Your Anxiety Toolkit Podcast. This week we are joined by the amazing Dan Furlong. Dan Furlong is the man behind @maleanxietydepression on Instagram and is an inspiration to many in the mental health field.
In this episode, Dan Furlong talks about his recent experience with running the Jungle Ultra in Peru through the Amazing Jungle. Dan Furlong called it a “self-sufficient race” where he had to run for 5 days through the Amazon Jungle, 3 of which had torrential rain.
Dan Furlong talked about his struggle with anxiety, Obsessive Compulsive Disorder (OCD) and depression. Dan also talked about his struggles with suicidal ideation. Dan said many inspiring things throughout this episode, but here are a few inspirational quotes that really got me thinking.
When discussing his experiences with depression, Dan quoted, “You need to goal set your way out of depression. He talked about how he never lets himself give up and “only when you go through real pain do you find out who you are!”
As Dan ran through the Amazon Jungle and faced many death-defying cliffs and traverses, he repeated to himself, “If you get through this, you can get through anything” and he referred to his OCD recovery in this discussion also. Dan reported only getting 2-3 hours sleep each night and how he chose to run ahead to be allowed to take the “long course” which was running up to 1.5 marathons per day. Just so inspiring, right?!
Dan Furlong spoke extensively about his mindset during the run (and his OCD recovery) and how he has learned to “take the path of least resistance”. Dan stated that “your brain will always talk you out of doing hard things” and because of this, he learned to “take the harder route”.
To donate and help those affected by OCD, click HERE.
In today’s episode of Your Anxiety Toolkit Podcast, we are talking about finding a middle path in our recovery. This is a very important topic to me, as it is what has helped me immensely in my own anxiety management.
Finding a Middle path (or middle way) is about us seeing beyond our dualistic or black-and-white ways of thinking, behaving and being.
Finding a middle path (or way) describes our journey of seeing the middle ground between attachment (where we cling and grasp onto things being a certain way) and aversion (where we run away from things that are not the way we want them to be).
Finding a Middle Path is about stepping away from “good” and “bad” and seeing that there is no good and bad, and there is only neutral.
In this episode, we talk about embracing the dialectics of change and stillness at the same time. We addressed how finding a middle path is being independent whilst also being a part of a larger community. It is where we embrace tension, paradox and change and discover a world that is workable in the middle, not just at the beginning or end.
One of the reasons I love this concept so much is that instead of always seeking resolution and completion and perfection, we let ourselves open and relax in the middle stages of our process. We live in the reality of the present. The more we delve into the middle way, the more deeply we come to rest between the play of opposites.
One of the hardest parts of this Buddhist practices is learning to trust in life itself. In this episode, we touch on this as an important part of finding a middle path.
Dr. Sarah Sarkis Talks About Anxiety Management and Your Relationship with Anxiety
Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have Dr. Sarah Sarkis on to talk about Your Relationship with Anxiety. Dr. Sarah Sarkis is a psychologist, writer, and performance consultant with a private practice in Honolulu, Hawaii (though it won’t take you long to discover she’s a Boston girl at heart). Her integrated approach is big on science, low on bullshit, empowering us to achieve long-term change and growth through an eclectic blend of psychology, neurobiology, and functional medicine.
Her blog, The Padded Room, is your virtual safe space to help you manage the jarring realities of life. There, you’ll find a soft landing for life’s harshest truths. You can find it at drsarahsarkis.com.
Addressing your relationship with anxiety might be one of the most important steps you take when it comes to your anxiety management. Dr. Sarah Sarkis beautifully shares how she approaches fear and how your relationship with anxiety can determine the degree of suffering around anxiety. She also addressed people’s conceptualization of “I cannot handle this” or “I cannot face this” when it comes to facing fears.
During this interview, we also addressed concepts around Optimum Performance and Dr. Sarkis’ experience in her practice with patients in this area. I am sure you will agree that changing your relationship with anxiety is a game changer when it comes to your mental health, and I am so excited to share this inspiring interview with you
Lastly, the annual IOCDF conference is being coming up SO SOON! It will be held in Austin, TX, from July 19-21. This national meeting focuses solely on Obsessive Compulsive Disorder (OCD) and related disorders. I will be one of the presenters among over 100 presentations, workshops, and seminars. There will be support groups and evening events as well. Click HERE for more information and to buy tickets.
Welcome back to another episode of Your Anxiety Toolkit Podcast. Today is a little different. I was all ready to record a podcast and all of a sudden, I put that podcast episode on hold and just spoke from the heart. I just wanted to talk directly to you and remind you to honor your hard things. I know when things are hard and you are struggling, it feels like you have no choice but to give up, but again, always honor your hard thing.
In this episode, I share about a recent “hard thing” I did with my daughter. I shared how surprised I was by how hard it was and emphasized that we do not honor the hard things we do enough. My goal was to address how we compare our struggles in mental health with others who do not have the same struggles. Because of this, we don’t honor the hard things you are doing (which is a lot).
In addition, we judge ourselves for struggling and we make it hard on ourselves when things are already hard. My hope with this episode is to help you along to honor every hard thing you do. My hope is that it gives you a moment to celebrate the work you are doing with Obsessive Compulsive Disorder (OCD), Depression, Panic Disorder, Body Focused Repetitive Behaviors (BFRBs) and Eating Disorders. It is hard work and I honor your hard things.
Before we go, I want to remind you about the upcoming IOCDF conference in Austin, TX, from July 19-21. This national meeting focuses solely on Obsessive Compulsive Disorder (OCD) and related disorders. I will be one of the presenters among over 100 presentations, workshops, and seminars. There will be support groups and evening events as well. Click HERE for more information and to buy tickets.
On today’s episode of Your Anxiety Toolkit Podcast, we are talking all about a journey of self-compassion. Yep, that’s right! This is one special episode.
This week we are joined by previous guest, Ethan Smith, the national ambassador for the charity called the International Obsessive Compulsive Disorder Foundation (IOCDF). Ethan talks all about his new experiences and journey of self-compassion and how he has learned a lot about himself in the past year. Consider this Chapter 2 of Ethan’s story, as he shares his struggles with taking responsibility for what goes wrong in his life and not blaming Obsessive Compulsive Disorder for his struggles. Ethan also shares how he is learning how to cope with “bad” choices and making mistakes and how he was pushed into the practice of self-compassion when he realized he was still under the spell of internalized stigma of mental health. This is such an important issue and one I want to focus on in the future of Your Anxiety Toolkit.
Ethan also shared his journey of self-compassion as he learns how he would internally compare and contrast the mistakes he has made before, during and after treatment. He talked about how recognizing this process has made him realize how hard he really was on himself. I think we can all resonate with this at times and Ethan beautifully shares his vulnerable and authentic experience.
Ethan addressed how he is now learning to cope with unrealistic expectations and how self-compassion has taught him to accept himself as he is. He talked about how common humanity is a concept that he fought for so long in fear that it will make him complacent and careless.
I am sure you will learn a lot from this episode and I hope that it helps you reflect on your journey of self-compassion.
Before we go, I want to remind you about the upcoming IOCDF conference in Austin, TX, from July 19-21. This national meeting focuses solely on Obsessive Compulsive Disorder (OCD) and related disorders. I will be one of the presenters among over 100 presentations, workshops, and seminars. There will be support groups and evening events as well. Click HERE for more information and to buy tickets.
Welcome back to another episode of Your Anxiety Toolkit. Today, we are talking all about Managing Sleep Anxiety.
It is very common for my clients to report significant anxiety at bed time and during sleep. They might report trouble getting to sleep, racing thoughts while trying to fall asleep, trouble staying asleep, waking up panicking, or ruminating on an event or worry.
In this episode, we are not talking about the specific medical side of sleep disturbances. We are talking specifically about managing sleep anxiety.
Did you know that more than 40 million Americans suffer from a sleep disorder? (according to the National Institutes of Health). And, did you know that 50% of those with GAD have a sleep disorder? These statistics blew me away and made me realize I need to be addressing this issue more often.
I am sure you will agree that stress and anxiety may increase sleeping problems or make existing problems even worse. Many will report that their sleep quality is much reduced when they are going through a difficult time in their lives.
But, the real question is, which one comes first? Sleep disorder or Anxiety Disorder? We will discuss this in this episode. In this episode, we also address sleep hygiene, caffeine intake, and the importance of exercise when it comes to managing anxiety. We also talk about the importance of reducing screen time, keeping naps to a minimum and the necessity of seeing a sleep specialist if you are really struggling.
I really hope this episode helps you manage sleep anxiety just a little better. It’s a beautiful day to do hard things, CBT School community!
Before we go, I’d like to remind you about two amazing events coming up and a way for you to give back to the OCD community!
International OCD Foundation 1 Million Steps 4 OCD Walk
What: The IOCDF is hosting their 1 Million Steps 4 OCD Walk in Calabasas on Saturday, June 1, to increases awareness and raises funds for the IOCDF and its Local Affiliates so they can continue their mission. I will be walking at this one! There are many walks happening so be sure to check your area if you are interested.
What: Since 1993, the Annual OCD Conference has been the only national meeting focused solely on obsessive compulsive disorder (OCD) and related disorders. The unique event allows people with OCD and their loved ones to learn about the latest OCD treatment and information alongside the mental health professionals who care for them. The Conference features more than 100 presentations, workshops, and seminars as well as nearly two-dozen support groups and various evening events. Presenters include some of the most experienced and knowledgeable clinicians and researchers in the field, as well as people with OCD and family members sharing their stories about life with OCD.
When: July 19-21
Where: JW Marriott Austin, Austin TX
Click HERE for more information and to buy tickets.
Giving Back
During the month of May, Shala Nicely is giving 100% of her royalties from Is Fred in the Refrigerator? Taming OCD and Reclaiming My Life to the International OCD Foundation for the conference scholarship fund. In celebration of the one-year anniversary of Fred’s publication, she hopes to raise enough money to send at least 5 people in need to the conference. And with your help, we can send even more!
As Shala shares in the Fred chapter “Changing the OCD Mind,” going to her first IOCDF conference was life-changing: she finally learned about exposure and response prevention therapy (ERP) for OCD and actually tried the therapy on her own, realizing with amazement that ERP gave her the power to reclaim her life.
If you have OCD, know someone with OCD, treat OCD, or have ever been curious what OCD is really like, please purchase a copy of Fred. As I wrote in my endorsement of the book, “Is Fred in the Refrigerator? is a stunning story of growth, perseverance and hope. Shala beautifully details how mental illness shaped her life, taking us with her on her brave journey through perfectionism, shame and fear. This book is the perfect combination of entertainment, education and validation for those who are on their journey to recovery from OCD, but also for any human being who wants to live courageously and joyfully.”
100% of the royalties from every book sold will directly support sending people with OCD to the IOCDF conference, where they will learn that they, too, can reclaim their lives. Thank you!
Welcome to this week’s episode of Your Anxiety Toolkit.
When it comes to the management of anxiety, practicing being uncertain is the key to long-term recovery. We must face our fears and purposely not try to solve what will happen and what we would do if our fear came true. For anyone attempting this, we can all agree that being uncertain is a very difficult skill to practice. I have found that while my clients logically are on board with the idea of being uncertain, they still struggle with HOW to be uncertain. Cognitively, we know the importance of uncertainty, but the actual practice of it might not be something that we are fully on board for.
Nearly every day, a client or a follower on social media (Instagram, Facebook, Twitter) will ask me HOW to be uncertain. They might say, “Kimberley, I get that I have to lean into the uncertainty, but HOW do I actually be uncertain?”
In today’s podcast episode, we talk all about how to be uncertain and what major roadblocks might be causing you to bypass uncertainty. We also talk about some key mindfulness tools to help with the practice of uncertainty when managing strong obsessions and compulsions. This is a very important concept when it comes to anxiety management, so I would love to hear your thoughts.
There are a few very exciting events coming up!
The IOCDF is hosting their 1 Million Steps 4 OCD Walk in Calabasas on Saturday, June 1, to increases awareness and raises funds for the IOCDF and its Local Affiliates so they can continue their mission. I will be walking at this one! Click HERE for more information and to register.
Also, the IOCDF Annual Conference will be held in Austin, Texas, from July 19-21. I will be speaking at this event and love seeing you there! Click HERE for more information and to buy tickets.
Welcome to another episode of Your Anxiety Toolkit Podcast. This episode is a very special one for us. We are celebrating out 100th Episode and we are having a VIRTUAL PARTY! At this party, we want you to celebrate this wonderful community of brave and courageous people who stand by each other as we go through hard things and we do hard things.
For this virtual party, we invited some of our favorite guests and asked them to share some wisdom, a funny story or dance the night away with us.
First up, we have Ethan Smith who was on Ep. 53 (How Advocacy “Keeps Me Well”: Interview with Ethan Smith OCD Advocate) and he starts the evening off in the most glamorous way.
Sheva Rajaee who was Ep 45 (FIVE Roadblocks to Anxiety Recovery (w/ Sheva Rajaee) shares a wonderful story about Octopi and how adaptable they (and we) are.
Chris Tronsdon who was on Ep 97 (The Emotional Stages of Recovery – Rebuilding Life After OCD with Chris Tronsdon) shared a wonderful and inspiring story of having Obsessive Compulsive Disorder (OCD) and then led us into a fabulous dance.
Nathalie Maragoni from Ep 65 shared her love for our community and how proud she is of us all.
Shala Nicely from Ep 16 (Guilt, Shame and being “SO OCD” with CBT ROCKSTAR Shala Nicely), Ep 36 (This EASY tool Might Change Your Way of Coping with Anxiety with Shala Nicely) and Ep 78 (Tips To Help You Share Your Mental Illness With Others) Shared her words of wisdom and also has a wonderful and generous gift she is sharing with the OCD community.
Catherine DeMonte from Ep 95 (Love vs. Fear with Catherine DeMonte) shared a wonderful piece about how we must choose love over fear and allow love to lead us. Catherine always has beautiful things to share with us.
Jon Hershfield from Ep 42 (Dispelling The Myths About Managing Anxiety and Obsessive Compulsive Disorder) And Ep 85 (Harm OCD with Jon Hershfield) as always brings humor and wit to our interactions.
Michelle Massi from Ep 84 (How to Manage Social Anxiety (with guest, Michelle Massi, LMFT) Beautifully shares what she loved about being on Your Anxiety Toolkit Podcast and we 100% cannot wait to have you back on Michelle.
Alegra Kastens, our fabulous and hard-working CBT School assistant gives us a huge dose of inspiration and support with her beautiful words of hope and faith. Thank you, Alegra!
Of course, no party is complete without Jeremy Quinlan from Ep 99 (Making The Choice to Embrace Panic with Jeremy Quinlan) who shows us late and always causes trouble. Thank you, Jeremy, for showing your handsome face!
The lovely and wise Zoe Gillis from Ep 19 (Nature just might be the ULTIMATE Mindfulness Tool with Zoe Gillis) shared how she experiences parties and brings a unique and thoughtful approach to our 100th episode (always making me think outside the box).
And, true to form, Patrick McGrath from Ep 64 (Don’t Try Harder, Try Different with Patrick McGrath) brings his hilarious jokes and firm direction for those who are working on anxiety and recovery.
And, last but not least, Chrissie Hodges from Ep. 67 (Grieving the Losses of Mental Illness) shares a powerful message for those who are in the throes of anxiety and OCD recovery. I just adore her thoughts and wisdom.
I cannot thank you all enough for all of your support and excitement. Thank you for joining us for this virtual party! I have loved every minute of this podcast…all the minutes of recording, editing, and preparing. Thank you so much, CBT School community! Here is to another 100!
Jeremy Quinlan Talks About Panic Disorder and Choosing to Embrace Panic
Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have a very special guest. For me, this is THE most special guest, because this week I had the honor of interviewing my husband about Making the Choice to Embrace Panic.
In this episode, Jeremy tells the story of his Panic Disorder, how panic took so much from him and how he made the choice to embrace panic, instead of run from it.
I have wanted to record this episode for the longest time, but life, work, family and business always got in the way. But, on a beautiful spring day, we both sat down while the kids were at school in our lounge room and recorded his story.
Together, we talked about the fear of flying and how this caused him to exit off many flights in a state of panic. We also talk about his fear of driving on the highway, fear of getting on elevators, fear of getting on a train or a trolley or a taxi cab, etc. We also got very deep into the experience of panic disorder and what it felt like to have a panic attack. Jeremy described his specific experience of panic and how it made him fear he would hurt someone or lose control of his body.
What I loved the most was how he shared his bumpy journey to recovery. Jeremy carefully describes what that journey with panic felt like and how he made an intentional decision to “choose life” over running from anxiety, panic, and dread. He addressed how he came to a place where he could see that he had only two choices: choose to embrace panic or to keep running and let it take over his life.
I am so excited to share this episode with you, CBT School community. I hope he inspires you as much as he inspires me.
