OCD

Ep. 141: A Mindfulness Tool to Help with Coronavirus Anxiety

20 March 2020

Welcome back to another episode of Your Anxiety Toolkit. In today’s podcast, I want to provide you all with an easy mindfulness tool to help with coronavirus anxiety.

These are tough times, I know. It is overwhelming and there is a lot of information out there. In this episode, I would like to encourage you to step away from the tools that everybody is giving you right now and hopefully provide you with an easy tool that will help you in the deepest, darkest, moments of struggling.

Now I am still going to strongly encourage you to reduce your consumption of news and to receive your news from one reputable source for a limited amount of time per day. I also want to encourage you to get support right now. Reach out to your people, every single day.

In this episode, I also want to give you this mindfulness tool to help with coronavirus anxiety that you may have heard me mention before. It is actually a four step mindfulness tool known by the acronym, RAIN.

The R in RAIN is for RECOGNIZE. This tool is to get you to slow down or stop and be in the present. Ask yourself, “What is it that I am feeling? What is it that I am thinking right now? What is it that I am experiencing?”

The A in RAIN is for ALLOW. You are going to allow what you have recognized and you are not going to judge it, just allow it to come and go.

The I in RAIN is INVESTIGATE. I think this is really important right now. Investigate involves engaging with your deep sense of curiosity. It involves looking at things as if you have never seen them before.

The N in RAIN is for NURTURE. You have recognized what you are feeling, you’ve allowed what you are feeling, and you have investigated it with a curious mind. What is left over, you nurture. You provide yourself with a huge dose of self-compassion.

Help Manage COVID-19 anxiety and stress with this mindfulness and self-compassion tool. A FREE custom-made PDF worksheet to help you manage anxiety, doubt and uncertainty. https://www.cbtschool.com/RAIN

Please read this helpful article that explains how OCD and anxiety disorders can be complicated by coronavirus fears. https://www.washingtonpost.com/health/ocd-and-anxiety-disorder-treatment-can-be-complicated-by-coronavirus-fears/2020/03/13/6b851d60-63ce-11ea-acca-80c22bbee96f_story.html

Ep. 140: How Anxiety Impacts Sex (with Dr. Lauren Fogel Mersy)

13 March 2020

I cannot tell you how often I get asked about how anxiety impacts sex. Social media followers often ask questions that involve how anxiety decreases sex drive, how sexual arousal can occur at unwanted times and the impact medication has on sexual arousal and orgasm. 

In today’s episode of Your Anxiety Toolkit, we have Dr. Lauren Fogel Mersy to speak about all things anxiety and sex. Dr. Lauren Fogel Mersy is a certified sex therapist, psychologist, and upcoming author and she answered all of my questions on how anxiety impacts sex. 

When discussing the topic, Dr. Lauren Fogel Mersy answered the following questions: 

1. How can we refocus on the present when anxious?
2. Does anxiety impact orgasm?
3. Can anxiety cause sex to be painful?
4. How to handle arousal related to unwanted, intrusive thoughts?
5. How to manage strong feelings about sex, such as desire but also repulsion?
6. How to manage sex hygiene?
7. Will medication impact sexual arousal?

Instagram: @drlaurenfogelmersy
Facebook: https://www.facebook.com/drlaurenfogelmersy/

Please join the IOCDF for a special addition of Just, Ethan this Saturday, March 14 at 2 PM EST. This live stream on Facebook and YouTube will be an OCD/Coronavirus Town Hall with special guests Kimberley Quinlan and Shala Nicely. Come and bring your questions! https://www.facebook.com/IOCDF/

Please check out this really helpful article on managing anxiety over the coronavirus.

Ep. 139: How to Manage Health Anxiety

6 March 2020

Welcome back to another episode of Your Anxiety Toolkit. In today’s podcast, I give an account of how I manage health anxiety, both when managing medical issues and during medical tests. With all of the fear related to the Coronavirus, health anxiety is becoming a very scary word. Many with OCD are impacted by this because doctors and authorities are telling them to be concerned. This is very much the same when you are dealing with a medical issue and it can be hard to differentiate what is appropriate and what is fear-related.
In this episode, I address how to manage health anxiety from many different perspectives and I hope you find it helpful.

Please check out this post about managing health anxiety over the coronavirus. https://www.shalanicely.com/aha-moments/managing-ocd-about-coronavirus/

ERP SCHOOL is HERE! ERP School is a complete online course that teaches you how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. The cost is $197 and includes almost 6 hours of the same ERP information and skills that Kimberley teaches her face-to-face clients. ERP School is only offered two times per year. The last day to purchase is Monday March 9, 2020.
https://www.cbtschool.com/erp-school-lp

Ep. 138: 10 Things I have learned about Recovery (with Katy Marciniak)

28 February 2020

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have the incredible Katy Marciniak talking about the “10 things I have learned about recovery”. Katy is open and honest and vulnerable in this episode and I cannot respect her more. She has really shown us how possible recovery is, but she is also honest about the ups and the downs. 

Here are the main points Katy covers.
* At first if you don’t succeed, try, try again.
* There is not set time frame for recovery or for therapy. Take your time and don’t put unrealistic expectations on yourself.
* Vulnerability is your friend! You might not think it is, but it will help you get through the ups and the downs of recovery.
* Its okay! It’s okay if you are anxious. It is okay if you are sad. It is okay if you are angry. It is okay if you are struggling. These feelings do not make you bad or wrong and it doesn’t mean you are not moving in the right direction. Don’t beat yourself up for having a mental disorder or for needing therapy. Therapy does not mean you are weak or faulty.
* There is freedom in not knowing. Having uncertainty, while it feels bad, is a good thing and will make you stronger.
* Do not isolate yourself. And you are not alone. Try to find a group of people who are just like you and are going through something similar. A great option would be to join our private Facebook group called CBT School campus!
* Live in the moment. It might sound like a catch phrase, but you can actually learn how to stay present and not get caught up in the future and the past.
* Don’t knock self-compassion! It will help you in ways you cannot even imagine.
* Going to therapy will not solve all of your problems. You must be willing to do the work at home, at work and in your relationships.
* Give yourself the credit you deserve. You are going through a lot and you are so strong.

Instagram @navigatinguncertainty
Katy’s Blog: https://navigatinguncertaintyblog.wordpress.com/about/

Today is the day!!!! ERP SCHOOL is HERE! ERP School is a complete online course that teaches you how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. The cost is $197 and includes almost 5 hours of the same ERP information and skills that Kimberley teaches her face-to-face clients. 
https://www.cbtschool.com/erp-school-lp

We are excited to share that we are offering our FREE webinar called The 10 things you absolutely need to know about OCD.  During this webinar, Kimberley will address the most important science-based skills and concepts that you need to get your life back from Obsessive Compulsive Disorder.
https://www.cbtschool.com/10things

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am – 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

Special Announcement!

24 February 2020

FREE TRAINING: 
10 Things You Absolutely Need To Know About OCD 
Available Today! February 24, 2020
If you have OCD, or you know someone who does, please join us each evening at 6 pm PST to learn about the 10 things you need to know about OCD.⁠
⁠
Things to note: ⁠
It’s free! ⁠
Its offered each evening this week. ⁠
The webinar is pre-recorded and will be sent directly to your inbox. ⁠
It’s FREE! ⁠
You can watch it in your PJ’s⁠
If you miss the training, a replay will be sent to your inbox the following day. ⁠
Did I mention that it is free? ⁠
I LOVE YOU ALL AND HOPE YOU ENJOY IT! ⁠https://www.cbtschool.com/10things

ERP SCHOOL is HERE! ERP School is a complete online course that teaches you how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. Available February 27, 2020! ERP School is $197 and includes almost 5 hours of the same ERP information and skills that Kimberley teaches her face-to-face clients. 
https://www.cbtschool.com/erp-school-lp

Ep. 137: Travel is the Best ERP (with Gilad Gamliel)

21 February 2020

Welcome back to another episode of Your Anxiety Toolkit. Today we are talking about how travel is the best ERP and how you can use travel to help conquer your fears. Today we are joined by Gilad Gamliel from the popular blog, www.overthinkerspassport.com.

In this episode, Gilad Gamliel discusses how travel can be the best ERP especially for those who struggle with anxiety, panic and obsessive compulsive disorder. Gilad is 27 years old and has health anxiety and OCD. He shares how OCD and anxiety tried to confine him and keep him living a small and “safe” life, but for some reason, he was pulled towards taking a leap and trying travel. Gilad shares that he originally thought “travel just isn’t for me” because his anxiety was so bad. However, Gilad found there have been many positives to come out of his experience traveling. In this episode, he shares why someone should travel and the benefits of traveling with anxiety. He also shares many special tips for traveling with anxiety and OCD.

Some of the tips he shares are:
1. Step back to get perspective.
2. Remember that this travel experience is temporary and not permanent.
3. Focus on the present and engage with your surroundings.
4. Take note that there are many things happening that you have never seen.
5. Use technology to help build a support system from home.
6. Ask other travelers for advice. You will find that they may want companionship also.
7. You can do this, even with anxiety. You can bring anxiety with you and learn that anxiety doesn’t have to ruin everything for you as you travel and experience the world.

Website: https://www.overthinkerspassport.com/

Instagram: www.instagram.com/gil.ad.ventures

Facebook: https://www.facebook.com/overthinkerspassport

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am – 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

We are excited to share that we are offering our FREE webinar called The 10 things you absolutely need to know about OCD.  During this webinar, Kimberley will address the most important science-based skills and concepts that you need to get your life back from Obsessive Compulsive Disorder.
https://www.cbtschool.com/10things

ERP SCHOOL is HERE! ERP School is a complete online course that teaches you how to apply Exposure & Response Prevention (ERP) to your Obsessions and Compulsions. Available February 27, 2020! ERP School is $197 and includes almost 5 hours of the same ERP information and skills that Kimberley teaches her face-to-face clients. 
https://www.cbtschool.com/erp-school-lp

Ep. 136: 8 Things I Want You to Know Today

14 February 2020

In today’s episode of Your Anxiety Toolkit, I wanted to share with you the 8 things I want you to know. You might be wondering, “How does Kimberley know what I need?” You are correct. I really cannot be sure, but I can guess and I wondered if you needed to hear any of these 8 points. 

Here they are: 
1) It’s ok to feel what you are feeling.
You are allowed to feel it all! The good. The bad. The uncomfortable. There is no “right” way to feel.

2) Your thoughts do not define your worth.
Not today. Not tomorrow. This is true for every single person. If you are wondering, “If she only knew how bad my thoughts are.” I mean you too. There is no thought that disqualifies you or depletes your worth. 

3) There is nothing you need to change.
Nope! You are perfect, even with all of your imperfections. Hey, you are perfect because of your imperfections. 

4) You are supported.
Lean on the CBT School Facebook group if you are feeling alone.

5) We will not give up on you.
When I say “we” I actually mean YOU AND ME! I won’t give up on you and you can’t either. 

6) You are enough.
That is all I am going to say. It’s a fact! 

7) This moment is temporary.
This moment might feel unbearable, I understand. However, please remember that this moment is only here for a moment….and then it passes. No anxiety lasts forever. 

8) You deserve love and peace.
You really do deserve love and peace. We all do. If you are having a hard time right now, I am sorry. I wish you love and peace in the little ways and the big. 

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am – 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

ERP School is coming soon! Mark your calendars for Feb 27th!

Ep. 135: The Phases of Treatment (With Jeff Goldman)

7 February 2020

Welcome to another episode of Your Anxiety Toolkit. Today I have the pleasure of interviewing Jeff Goldman, a Hollywood executive and the Director of Development for OCD Southern California. In this interview, Jeff shares his very vulnerable story of being tormented by OCD and how it has impacted his family and his career. Jeff shares his highs and lows with us in his very inspirational and honest story. 

In this interview, Jeff Goldman shares his story of having “Just Right” OCD and how the fear of being a failure caused him to become paralyzed with anxiety. Jeff explains that he was diagnosed with OCD at 17 yrs old and has had a long, but inspirational journey to wellness. 

Jeff discusses his struggles with facing treatment and how he needed a lot of support and motivation to work on his mental health. He shares, “I was afraid of changing in spite of hating my life.” What comes after that is a recovery story that includes medication, therapy, and family support. 

Some of the tools Jeff uses to help manage his OCD are “you have to name it to tame it”, “feel the pain” and “let the anxiety flood through your body.” 

Thank you so much to Jeff Goldman for sharing his amazing story!

Jeff Goldman, Director of Development, OCD SoCal (an affiliate of the IOCDF)
https://ocdsocal.org/
https://iocdf.org/
jeffgoldman.livingwithocd@gmail.com

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am – 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

Ep. 134: Giving and Receiving Meditation

31 January 2020

Welcome back to another episode of Your Anxiety Toolkit. This week’s episode was exactly what I needed and I wondered if it was what you needed too. In today’s episode, I am going to share with you my favorite self-compassion tool, giving and receiving. 

This is a meditation that I learned from Christopher Germer himself. Christopher Germer is the co-founder of the Center for Mindful Self-Compassion and the genius behind many of my favorite self-compassion exercises. 

In today’s episode, we are going to learn the art of giving and receiving. No, not gifts. We are going to learn the art of giving and receiving self-compassion. I often use this meditation after a long day in the office or after a hard day, so I hope it helps you too. 

This is the 3rd core meditation of the MSC course. Giving and Receiving Compassion builds on the previous two core meditations: Affectionate Breathing which focuses on the breath and Loving-Kindness for Ourselves which focuses on the layering of compassionate words or images onto the breath. The new element of breathing in for oneself and out for others helps the practitioner to practice compassion through connection by loving others without losing oneself. Students tend to find this meditation both easy and enjoyable. Thank you, Christopher Germer, for this wonderful meditation.

Instructions for Giving and Receiving Meditation:
Please sit comfortably, closing your eyes, and if you like, putting a hand over your heart or another soothing place as a reminder to bring not just awareness, but loving awareness, to your experience and to yourself.
Taking a few deep, relaxing breaths, notice how your breath nourishes your body as you inhale and soothes your body as you exhale.
Now, letting your breathing find its own natural rhythm, continue feeling the sensation of breathing in and breathing out. If you like, allow yourself to be gently rocked and caressed by the rhythm of your breathing.
Now, focusing your attention on your in-breath, let yourself savor the sensation of breathing in, noticing how your in-breath nourishes your body, breath after breath….and then releasing your breath.
As you breathe, breathing in something good for yourself…whatever you need. Perhaps a quality of warmth, kindness, compassion, or love? Just feel it, or you can use a word or image if you like.
Now, shifting your focus to your out-breath, feeling your body breathe out, feeling the ease of exhalation.
Please call to mind someone whom you love or someone who is struggling and needs compassion. Visualize that person clearly in your mind. Begin directing your out-breath to this person, offering the ease of breathing out. If you wish, intentionally send warmth and kindness – something good -to this person with each out-breath.
Now letting go of what you or the other person may need, and just focusing on the sensation of breathing compassion in and out and sending something good. “In for me and out for you.” “One for me and one for you.”
If you wish, you can focus a little more on yourself, or the other person, or just let it be an equal flow—whatever feels right in the moment. Or you can send something good to more than one person.
Allowing your breath to flow in and out, like the gentle movement of the sea – a limitless, boundless flow – flowing in and flowing out. Letting yourself be a part of this limitless, boundless flow. An ocean of compassion. Gently opening your eyes.

OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am – 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States

I strongly encourage you all to read Shala Nicely’s amazing blog post about the misuse of the term, “I am so OCD.”
https://www.shalanicely.com/aha-moments/ocd-is-not-what-you-think/

Ep.133: Perfectly Hidden Depression with Dr. Margaret Robinson Rutherford

24 January 2020

In today’s episode of Your Anxiety Toolkit, I speak with the incredible Dr. Margaret Robinson Rutherford. I cannot tell you how happy I am that she reached out for this interview. In this episode, Dr. Margaret Robinson Rutherford talks to us about a term coined, perfectly hidden depression. She talks specifically about how it differs from classic depression and she describes for us the ten characteristics of perfectly hidden depression with number 8 being that it often accompanies mental health struggles such as OCD, eating disorders, addictions or anxiety disorders. 

The following are those 10 commonly shared characteristics that Dr. Margaret Robinson Rutherford discusses:

1. You are highly perfectionistic, with a constant, critical inner voice of intense shame. 
2. You demonstrate a heightened or excessive sense of responsibility.
3. You have difficulty accepting and expressing painful emotions.
4. You worry a great deal and avoid situations where control isn’t possible. 
5. You intensely focus on tasks, using accomplishment as a way to feel valuable.
6. You have an active and sincere concern about the well-being of others while allowing few if any into your inner world.
7. You discount or dismiss hurt or abuse from the past or the present.
8. You have accompanying mental health issues, involving control or escape from anxiety.
9. You hold a strong belief in “counting your blessings” as the foundation of well-being.
10. You have emotional difficulty in personal relationships, but demonstrate significant professional success.

Dr. Margaret Robinson Rutherford also addresses the Five C’s in the healing process for perfectly hidden depression. I think you will really resonate with the words and concepts discussed in this episode. Thank you Dr. Margaret Robinson Rutherford for your wonderful work.

https://drmargaretrutherford.com/perfectly-hidden-depression/
https://drmargaretrutherford.com/
https://drmargaretrutherford.com/selfwork/

 
OCD Gamechangers – Annual Conference
https://www.eventbrite.com/e/3rd-annual-ocd-gamechangers-tickets-82657196901
https://ocdgamechangers.com/events/
March 7 @ 10:00 am – 6:00 pm MST
Denver Turnverein, 1570 N Clarkson St
Denver, CO 80218 United States