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Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression

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Kimberley Quinlan, LMFT | Anxiety & OCD Specialist

Kimberley Quinlan, an anxiety specialist for over 15 years, delivers Science-Based Solutions for Anxiety, Panic, Depression, OCD, Social Anxiety, Health Anxiety, & other difficult emotions. The New York Times listed Your Anxiety Toolkit as one of the "6 Podcasts to Soothe An Anxious Mind" (April 27, 2024). We are on a mission to help people who want to thrive in the face of anxiety and other mental health struggles. A beautiful life is possible!

#464

Daily Self‑Compassion Routine: 10 Minutes to Reduce Anxiety & Improve Resilience

In this episode, I walk you through a simple, 10-minute daily self-compassion practice tha... more

3 hrs Ago

24 MINS

24:27

3 hrs Ago

#463

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

In this episode, I talk about why so many people struggle with sleep anxiety even when the... more

24 Apr 2026

10 MINS

10:39

24 Apr 2026

#462

482 Why My ERP Isn't Working: 5 Common Mistakes & What to Fix

In this episode, I walk you through the five most common mistakes people make with ERP and... more

22 Apr 2026

21 MINS

21:55

22 Apr 2026

#461

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 mo... more

17 Apr 2026

14 MINS

14:46

17 Apr 2026

#460

481 Harm OCD Explained: What It Is, Why It Happens & How to Manage It

In this heartfelt episode, Kimberley Quinlan and therapist Lacey Yukelson unpack what harm... more

15 Apr 2026

31 MINS

31:26

15 Apr 2026

#459

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 socia... more

10 Apr 2026

12 MINS

12:35

10 Apr 2026

#458

480 People Pleasers and the Shame They Hide (with Maggie Nick)

In this heartfelt episode, I sit down with Maggie Nick to explore why so many "good kids" ... more

08 Apr 2026

52 MINS

52:49

08 Apr 2026

#457

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 nowher... more

03 Apr 2026

14 MINS

14:03

03 Apr 2026

#456

479 Why the Most Responsible People Struggle in Silence (with Dr Margaret Rutherford)

In this episode, we explore how perfectly hidden depression can live beneath strength and ... more

01 Apr 2026

33 MINS

33:09

01 Apr 2026

#455

Bonus Episode: Cognitive Defusion: 4 Techniques to Detach from Intrusive Thoughts (Mental Compulsion...

n this episode, I teach you a simple but powerful shift called cognitive defusion, a way t... more

27 Mar 2026

10 MINS

10:01

27 Mar 2026

#454

478 OCD Core Fears with Michelle Massi

If you find yourself compulsively Googling symptoms and feeling more anxious than reassure... more

25 Mar 2026

28 MINS

28:32

25 Mar 2026

#453

Bonus Episode: OCD Subtypes Explained: Which ONE Is Holding You Hostage?

In this episode, I walk you through the many ways OCD can show up, because it's not just a... more

19 Mar 2026

17 MINS

17:30

19 Mar 2026

#452

477 When Your OCD Brain Tricks You

This week's episode is a heartfelt and practical conversation about how OCD can change sha... more

18 Mar 2026

34 MINS

34:48

18 Mar 2026

#451

Bonus Ep: How to FORGIVE Yourself for Intrusive Thoughts: Self-Compassion for OCD Shame & Guilt

In this episode, we talk about one of the most painful parts of OCD and anxiety: the shame... more

17 Mar 2026

12 MINS

12:28

17 Mar 2026

#450

How to SILENCE Your Inner Critic: 3 Self-Compassion Skills To Use IMMEDIATELY 476

In this episode, I walk you through how to retrain your inner critic using science-backed ... more

11 Mar 2026

16 MINS

16:29

11 Mar 2026

#449

475 Social Anxiety TRICK: Focus on THIS ONE THING to Instantly Feel More Confident in Groups

In this episode, I share a powerful mindset shift that helps you stop performing in social... more

04 Mar 2026

20 MINS

20:34

04 Mar 2026

#448

474 ERP at Home: How to Build an Exposure Plan Without a Therapist

In this episode, I walk you step-by-step through how to build your own exposure and respon... more

25 Feb 2026

20 MINS

20:02

25 Feb 2026

#447

473 Mindfulness vs. Distraction: Which is Better for Anxiety & Panic? (A Therapist Explains)

In this episode, I break down the difference between mindfulness and distraction for anxie... more

18 Feb 2026

23 MINS

23:08

18 Feb 2026

#446

472 How to make Exposures FUN(ish) with Kimberly Leonte

If you find yourself compulsively Googling symptoms and feeling more anxious than reassure... more

11 Feb 2026

35 MINS

35:39

11 Feb 2026

#445

471 STOP Googling Symptoms: The 3-Step Plan to End Cyberchondria & Health Anxiety

If you find yourself compulsively Googling symptoms and feeling more anxious than reassure... more

04 Feb 2026

24 MINS

24:05

04 Feb 2026

#444

470 5 Things to ask yourself when you have anxiety

In this episode, I share five simple, science-based questions you can ask in moments of an... more

28 Jan 2026

18 MINS

18:42

28 Jan 2026

#443

469 How to Stop Overthinking EVERYTHING (Even If You Can't Control It)

In this episode of Your Anxiety Toolkit, Kimberley Quinlan breaks down why overthinking fe... more

21 Jan 2026

19 MINS

19:41

21 Jan 2026

#442

468 Mindfulness Exercise for OCD

In this episode, I share the one mindfulness skill I teach every OCD client to help you re... more

14 Jan 2026

17 MINS

17:42

14 Jan 2026

#441

467 How to Calm Your Mind Before Bed: Anxiety Relief for Sleep‑Trouble Nights

In this episode, Kimberley Quinlan shares a gentle, science-backed approach to calming nig... more

07 Jan 2026

17 MINS

17:35

07 Jan 2026

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#464

Daily Self‑Compassion Routine: 10 Minutes to Reduce Anxiety & Improve Resilience

#463

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

#462

482 Why My ERP Isn't Working: 5 Common Mistakes & What to Fix

#461

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

#460

481 Harm OCD Explained: What It Is, Why It Happens & How to Manage It

#459

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

#458

480 People Pleasers and the Shame They Hide (with Maggie Nick)

#457

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

#456

479 Why the Most Responsible People Struggle in Silence (with Dr Margaret Rutherford)

#455

Bonus Episode: Cognitive Defusion: 4 Techniques to Detach from Intrusive Thoughts (Mental Compulsion...

#454

478 OCD Core Fears with Michelle Massi

#453

Bonus Episode: OCD Subtypes Explained: Which ONE Is Holding You Hostage?

#452

477 When Your OCD Brain Tricks You

#451

Bonus Ep: How to FORGIVE Yourself for Intrusive Thoughts: Self-Compassion for OCD Shame & Guilt

#450

How to SILENCE Your Inner Critic: 3 Self-Compassion Skills To Use IMMEDIATELY 476

#449

475 Social Anxiety TRICK: Focus on THIS ONE THING to Instantly Feel More Confident in Groups

#448

474 ERP at Home: How to Build an Exposure Plan Without a Therapist

#447

473 Mindfulness vs. Distraction: Which is Better for Anxiety & Panic? (A Therapist Explains)

#446

472 How to make Exposures FUN(ish) with Kimberly Leonte

#445

471 STOP Googling Symptoms: The 3-Step Plan to End Cyberchondria & Health Anxiety

#444

470 5 Things to ask yourself when you have anxiety

#443

469 How to Stop Overthinking EVERYTHING (Even If You Can't Control It)

#442

468 Mindfulness Exercise for OCD

#441

467 How to Calm Your Mind Before Bed: Anxiety Relief for Sleep‑Trouble Nights