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 response prevention (ERP) plan so you can start breaking the OCD and anxiety cycle with clarity, courage, and compas...
25 Helmi 20min
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 anxiety so you can stop second-guessing yourself and start responding in ways that actually support long-term recov...
18 Helmi 23min
472 How to make Exposures FUN(ish) with Kimberly Leonte
If you find yourself compulsively Googling symptoms and feeling more anxious than reassured, this episode offers a compassionate, evidence-based 3-step plan to help you break free from cyberchondria a...
11 Helmi 35min
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 reassured, this episode offers a compassionate, evidence-based 3-step plan to help you break free from cyberchondria a...
4 Helmi 24min
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 anxiety to help you respond skillfully—without feeding rumination, avoidance, or fear.
28 Tammi 18min
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 feels so necessary—and shares practical, compassionate tools to help you stop ruminating and get back to living ...
21 Tammi 19min
468 Mindfulness Exercise for OCD
In this episode, I share the one mindfulness skill I teach every OCD client to help you respond to intrusive thoughts without getting stuck in rumination, urgency, or compulsions—especially when you'r...
14 Tammi 17min
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 nighttime anxiety by shifting away from forcing sleep and toward helping your nervous system truly rest.
7 Tammi 17min
