That Anxiety Guy - Straight Talk And Help With Anxiety, Panic and Agoraphobia

Send in a question or comment via text.If you've reached the point of declaring "I've tried everything and nothing works for my anxiety," this episode is specifically for you. Many anxiety sufferers fall into this trap and conclude they're uniquely broken or have a special form of anxiety that's resistant to recovery.As both a therapist and someone who personally recovered from panic disorder and agoraphobia, I'll explain why this frustrating experience happens. You'll discover why commonly-tried control and avoidance strategies can provide temporary relief but ultimately strengthen anxiety's grip on your life.I'll break down the fundamental flaw in these approaches using a simple sailing metaphor: if you're trying to reach London from New York by sailing west, the problem isn't your sailing technique—it's your direction.This episode offers a shift in perspective about what actually gives you a fighting chance at lasting recovery. Instead of searching for more control techniques, learn why changing your entire approach might be the key you've been missing.No quick fixes or miracle cures here—just straight talk about why certain approaches fail and what direction might actually lead to meaningful change. Small steps in a new direction still count as progress, and recognizing what doesn't work is valuable learning on the path to reclaiming your life from anxiety.Links and resources mentioned in this episode:Full show notes: https://theanxioustruth.com/317The Disordered Podcast: https://disordered.fmSupport The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Do you find yourself running from difficult emotions or trying desperately to control them? Many people with anxiety disorders develop a deep fear of their own emotions, believing they're too intense or unbearable to experience fully. In this episode of The Anxious Truth, Drew is joined by therapist Joanna Hardis to explore the concept of "emotional allowability" – learning to coexist with our emotions rather than fighting against them.They discuss why trying to control emotions is ultimately futile, how the stories we tell ourselves about emotions cause more suffering than the emotions themselves, and practical steps for becoming more comfortable with the full range of emotional experiences. Whether you struggle with panic, anxiety, OCD, or simply find yourself fearing emotions, this conversation offers a refreshing perspective on what it means to be human and how to free yourself from the exhausting cycle of emotional resistance.No quick fixes or magic solutions here—just honest conversation about the reality of emotional experiences and how to move toward greater psychological flexibility. If you've ever wondered why your emotions feel so threatening or what might happen if you actually allowed yourself to feel them, this episode is for you.Learn more about Joanna and her work at joannahardis.comFor full show notes on this episode:https://theanxioustruth.com/316Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Navigating driving anxiety with exposure therapy—but not how you might think. In this episode, Drew Linsalata (therapist, author, and former anxiety sufferer) challenges common misconceptions about addressing driving anxiety. Learn why the feeling is the exposure, not the driving itself, and discover how interoceptive and imaginal exposures can help without ever starting your car. Drew explains why pulling over or listening to music isn't avoidance if you're still experiencing anxiety, clarifies what true avoidance looks like, and emphasizes that recovery is about learning from each experience, not just driving farther. Whether you experience anxiety holding your keys, sitting in your driveway, or on the highway, this episode offers a practical, acceptance-based approach to driving anxiety that breaks down exactly what exposure therapy means in this context. You'll learn why small steps count, what constitutes real progress, and how to shift your focus from controlling anxiety to building a different relationship with uncomfortable feelings while driving. Based on empirically supported approaches to treating anxiety and anxiety disorders, this episode provides realistic strategies for living alongside anxiety rather than attempting to eliminate it.For full show notes on this episode:https://theanxioustruth.com/315Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.When struggling with chronic anxiety or anxiety disorders, our instinct is often to search for ways to control, manage, or eliminate our symptoms. But what if that approach is actually keeping us stuck?This week we're looking at the fundamental difference between acceptance-based strategies and control/management-based approaches to anxiety recovery. Drawing from both research evidence and real-world experiences of anxiety sufferers, we'll explain why acceptance consistently produces better long-term outcomes than trying to control our internal experiences.You'll learn:The critical distinction between externally-generated stress and internally-generated anxietyWhy popular "anxiety hacks" and nervous system regulation techniques often backfire for disordered anxietyWhat acceptance actually means (and what it doesn't)The paradox of how accepting anxiety can ultimately lead to feeling less anxiousWhy it's difficult to combine acceptance and control strategiesWhether you're tired of collecting coping techniques that only provide temporary relief or you're curious about a different approach to anxiety recovery, this episode offers practical insights into a more sustainable path forward—one that doesn't depend on trying to manually control your thoughts, feelings, or bodily sensations.Remember: there are no wrong experiences in anxiety recovery, only wins or learning opportunities. Whatever small step you take today toward facing rather than retreating from your fears counts.For full show notes on this episode:https://theanxioustruth.com/314Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.In this no-frills episode of The Anxious Truth, I'm tackling common questions about anxiety sent in by you, the listeners. No fancy production today - just real talk about real anxiety concerns.We're diving into: 00:00 - Introduction 00:58 - Emetophobia (fear of vomiting) - what it is and how it's typically addressed 06:12 - Nocturnal panic attacks - why they're jarring and how to handle them 11:24 - Is focusing on breathing a distraction or helpful technique? 14:45 - The meta-problem of ruminating about rumination 18:20 - External sources of anxiety in our tumultuous world22:06 - The fear of becoming suicidal against your will - a surprisingly common anxiety concern27:40 - Why focusing on specific anxious thoughts misses the bigger pictureAs someone who lived through panic disorder, agoraphobia, OCD, and depression, I'm sharing both professional and personal perspectives on these challenging issues. Remember - recovery isn't about eliminating specific fears but changing your relationship with your internal experiences altogether.There are no magic solutions or quick fixes here, just practical guidance for the long-term journey of anxiety recovery. All sensations, thoughts, and emotions are permissible - even when they're uncomfortable.For full show notes on this episode:https://theanxioustruth.com/313Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.This week we're looking at why the anxious fear that bothers you most is NOT special - and why that's actually good news for your recovery.After receiving countless messages asking me to address specific fears (passing out, heart attacks, going insane), I've noticed a pattern: everyone thinks their particular anxiety is unique, more dangerous, or requires special treatment.Here's the reality: while your fear feels incredibly real and disturbing, all anxiety disorders follow similar patterns. Your anxiety isn't special because:Everyone with anxiety believes their fear is "the worst one"All anxiety disorders use the same mechanisms to keep you stuckThe same recovery principles apply regardless of your specific fearWhat makes anxiety "irrational" isn't that these fears are impossible - many feared events do happen in real life. It's how the fear is applied: persistently, disproportionately, and in ways that disrupt your daily functioning.Recognizing that your anxiety isn't special is empowering. It means you can learn from others who've recovered and apply proven principles instead of searching for specialized techniques for your "unique" situation.You don't have to fully believe this yet - just consider the possibility. That small opening is your first step toward recovery.For full show notes on this episode:https://theanxioustruth.com/312Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.When anxiety hits, how do you know what to do? This week on The Anxious Truth we're exploring how your personal values can guide your choices in anxious moments. Tune in to learn practical ways to identify and connect with your values. This can inform more productive responses when anxiety gets triggered.For full show notes on this episode:https://theanxioustruth.com/311Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.How to Accept Anxiety: Opening Up to New OptionsIn this episode, we explore the second component of the ACT Triflex framework for anxiety acceptance: opening up to new possibilities. Learn why considering options when triggered—even without knowing what to do next—is a crucial step in recovery.Key Points:Understanding the ACT Triflex framework for anxiety acceptanceWhy mindfulness is essential for breaking automatic responsesHow psychological flexibility develops through small moments of choiceThe paradox of opening up to new optionsWhy confusion can actually be a sign of progressDownload A Free Guided Mindful Acceptance Exercisehttps://learn.theanxioustruth.com/practical-mindfulness-in-anxiety-recoveryFull Show Notes On This Episodehttps://theanxioustruth.com/310Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.HOW DO I ACCEPT ANXIETY?!?!?!?!Let's start a three-part series on accepting anxiety using the ACT Tri-flex framework. As both a therapist and former anxiety sufferer, I'm going to break down the crucial first practical step of getting present and what it really means in a practical way.KEY POINTS:Why there are no "steps" to accepting anxietyThe difference between "doing mode" and "being mode"What mindfulness actually means in anxiety recoveryHow to develop nonjudgmental awarenessWhy automatic reactions aren't truly automaticQUOTES FROM THE EPISODE: "Accepting anxiety is about dropping out of doing and into being." "We are essentially judging, evaluating, and resisting machines all day long." "There is no difference between automatically reaching for an ice pack when anxious and automatically liking or disliking the weather."RESOURCES MENTIONED:ACT (Acceptance and Commitment Therapy)Dr. Russ Harris's ACT Tri-flexThe Happiness Trap by Russ HarrisDrew's interview with Dr. Steven Hayes on The Disordered PodcastDrew's interview with Dr. Russ Harris on The Disordered PodcastUPCOMING COURSE: Join Drew's 6-week Practical Mindfulness Skills group starting soon. Limited to 10 participants. Learn more at learn.theanxioustruth.comFor full show notes on this episode:https://theanxioustruth.com/309Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.In this episode of The Anxious Truth, we tackle a question that comes up constantly in anxiety recovery: Should you take time off from work or school because of anxiety? We explore why this seemingly simple question has a complex answer, and why what feels intuitively right might not always serve your recovery.Key Topics Covered:Why the urge to take time off is completely normalThe paradox of anxiety recoveryUnderstanding avoidance vs. strategic restHow to make decisions that serve your recoveryPractical alternatives to taking time offUsing time off effectively if you choose to take itFor full show notes on this episode:https://theanxioustruth.com/308Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Are you tired of trying countless techniques to "rewire" your anxious brain, only to find yourself still stuck in the same patterns? In this eye-opening episode, we're diving deep into the science of neuroplasticity and anxiety recovery to reveal why popular brain rewiring methods might actually be reinforcing your anxiety.You'll learn why your brain doesn't have a delete button (and why that's actually good news), what real recovery looks like, and how to build new neural pathways that give you options when anxiety shows up. Whether you're dealing with panic attacks, intrusive thoughts, or chronic anxiety, this episode provides a fresh perspective on recovery that goes beyond simple coping techniques.This isn't about learning to stay calm - it's about discovering how to live fully even when anxiety is present. If you're ready for a different approach to anxiety recovery, one that's based on neuroscience rather than quick fixes, this episode is for you.For full show notes on this episode:https://theanxioustruth.com/307Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Want to know more about Rational Emotive Behavior Therapy (REBT) and how it might be applied in your situation? Join us this week for insights from the world-renowned therapist Dr. Debbie Joffe-Ellis as she guides us through the origins, core concepts, and application of REBT.  Discover how this pioneering cognitive behavioral approach can help you reshape your perceptions and beliefs, offering a path to recovery from anxiety disorders like panic disorder, agoraphobia, OCD, and generalized anxiety disorder (GAD). With Dr. Debbie's expert guidance, we explore how understanding that our beliefs—not circumstances—drive our emotions can lead to profound personal change.By challenging rigid language and embracing mindful word choices, you can create a more flexible mindset. Alongside parallels to philosophical wisdom from Stoicism and Taoism, we humorously address the challenges of relapse and persistence, offering practical strategies for maintaining progress.Taking control of your emotional well-being starts with self-compassion and acceptance. We're looking crucial role of managing secondary emotions and practicing unconditional self-acceptance, while acknowledging the role that medication may play for some individuals. Dr. Debbie inspires us to be kinder to ourselves, akin to the compassion we extend to others. For more on REBT and Dr. Debbie Joffe-Ellis:https://debbiejoffeellis.com/For full show notes on this episode:https://theanxioustruth.com/306Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Unlock the secret to mastering your mental well-being by embracing the art of doing nothing. Join us as we explore this transformative concept with the insightful Joanna Hardis, an OCD and anxiety specialist from Cleveland. We delve into concepts  rooted in Taoism and Buddhism that challenge the relentless drive for constant activity in Western cultures. Learn how surrendering to anxiety and panic attacks, without the urge to fix or solve, can lead to a more harmonious relationship with your mental health.Joanna and I shatter the misconceptions surrounding "doing nothing".  Instead of avoidance or inactivity, this practice encourages stepping back to achieve clarity and presence, especially crucial for those grappling with anxiety disorders. Through personal anecdotes, we unravel how societal pressures and our own mental doing modes—like incessant planning and judging—can cloud our mental space. Discover how being present and accepting the moment can significantly boost your mental well-being.Our conversation takes a deep dive into mindfulness, spotlighting everyday practices such as Mindfulness-Based Stress Reduction (MBSR) and attention training. We examine the challenges of integrating mindfulness into daily life, emphasizing the need for patience and openness. By becoming more aware of mundane activities, we illustrate how mindfulness can be a powerful tool in stress reduction and overall well-being. Whether it's learning to navigate unfavorable circumstances or making mindful choices amidst societal pressures, this episode is a heartfelt guide on how to embrace stillness in a bustling world.For more on Joanna Hardis:https://joannahardis.comFor full show notes on this episode:https://theanxioustruth.com/305Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Why is learning to trust your body again so difficult in the face of chronic or disordered anxiety? What if chronic anxiety could make you feel as disconnected from your body as a chronic illness might?  Discover the surprising parallels between the two as we unravel the complex relationship anxiety sufferers have with their physical selves. This week on The Anxious Truth we're talking about how anxious people learn to fear their bodies, and lose trust in their bodies. This can have a huge negative impact on life in general and if we're not careful, we can wind up feeling powerles, hopeless, and generally depressed.We're going to talk about how this happens, and a few pathways to re-building trust in your body through action. We'll talk about exposure therapy, interoceptive exposures, purposeful exercise, and even gentle movement in the form of yoga, or Tai-Chi. We don't have to climb mountains to rebuild trust in our bodies. Any experience that shows us that we're not fragile or easily breakable can help get that job done.For full show notes on this episode:https://theanxioustruth.com/304Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Resisting the reality of anxiety - the fact that it does exist in your life even when you are trying really hard to escape it or make it stop - means clinging to "feel good" expectations that are rarely met. This mismatch between expectations, demands, and reality can make overcoming chronic or disordered anxiety even harder than it already is.Let's take a look at how expectations and demands can get in the way of learning valuable acceptance and capability lessons that form the core of anxiety disorder recovery. We'll drag some neuroscience and cognitive science into the discussion, relying on predictive processing models of experience to conceptualize why hanging on so tightly and fighting against anxiety that exists without a corresponding real world threat can keep us stuck.For full show notes on this episode:https://theanxioustruth.com/303Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated! Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Journaling can be a useful tool in anxiety recovery, but how do you ensure it works for you and not against you? This episode challenges traditional journaling methods, especially when grappling with chronic or disordered anxiety, by offering a fresh perspective on how to modify these practices to align with your recovery goals. Beware of falling into the trap of rumination and learn how to use journaling as a constructive tool that supports your healing journey.The discussion centers on four foundational elements that can elevate your journaling practice: event description, response detailing, outcome assessment, and pattern identification. Maintaining objectivity is key, as subjective interpretations can lead to catastrophic thinking. By recognizing and recording trigger-response patterns, you create a structured framework that helps challenge anxious thoughts and highlights progress. This episode offers a roadmap for adapting journaling techniques to effectively address  anxiety and track your recovery progress over time.As recovery progresses, so does the way you journal. Traditional journaling might regain its appeal as you become less reactive to emotions. This episode highlights the evolution of journaling styles to suit different stages of recovery, addressing potential criticisms and clarifying the unique needs of those dealing with chronic anxiety. Find a journaling approach that resonates with your current stage, and embrace the changes that come with recovery. For full show notes on this episode:https://theanxioustruth.com/302Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Can you transform your relationship with anxiety by letting go and dropping your resistance? Well, the most effective acceptance-based treatments for chronic and disordered anxiety are based on this exact principle. The concepts are simple and the theory is sound, yet most anxious people struggle with fully letting to and engaging in mindful acceptance of anxiety, fear, panic, uncertainty, and other difficult internal experiences. Of course they struggle!  Choosing to fully allow these scary feelings is a big ask. It's not easy. It requires a leap of faith in the underlying principles and a healthy dose of courage to allow anxiety and fear to "do their worst" without trying to save oneself or be rescued. But difficult as this might be, its a worthwhile ability to cultivate as it forms the foundation of effective and lasting anxiety recovery while also becoming a valuable life skill that lasts forever.This week we're doing a guided mindful acceptance exercise designed to help you sit with anxiety instead of battling it, a practice that teaches you to observe your feelings without trying to control or diminish them. This approach isn't suitable for those overwhelmed by traumatic memories or flashbacks (without professional help), but it provides valuable lessons for anyone looking to understand and ultimately overcome lifestyle restrictions imposed by chronic or disordered anxiety.This is about 15 minutes of theory, rationale, and basic instruction followed by 10-15 minutes of guided/coached mindful acceptance. There's more speaking, instruction and coaching here than you might find when doing guided mindfulness exercises, but this particular exercise is designed to provide a sound introduction to the practice as a way to get started or work through initial resistance.For full show notes on this episode:https://theanxioustruth.com/301Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Can skipping a daily calming ritual or delaying bedtime slightly really aid in anxiety recovery? Discover how these seemingly insignificant acts can accumulate into substantial progress on your journey to overcoming anxiety. This week on The Anxious Truth, we're breaking down the concept of micro exposures—those small, yet powerful steps designed to help you face and manage your anxiety. By starting with these tiny, manageable experiments, you'll gradually learn to experience anxiety without resistance, laying the groundwork for long-term mental health and stress management.For full show notes on this episode:https://theanxioustruth.com/300Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Are you struggling to identify whether your behaviors are forms of avoidance in your anxiety recovery journey? This episode of The Anxious Truth addresses the often murky and uncertain nature of avoidance habits, emphasizing that nobody navigates these waters flawlessly. We'll share insights on how distinguishing between necessary avoidance for safety and avoidance driven by anxiety can help you better understand your reactions and improve your recovery process.This episode looks at key avoidance concepts based on:IntentMotivationEmotionFeelings of UrgencyWe'll also break down the difference between macro and micro avoidance patterns and uncover how even subtle avoidance habits can silently hinder your progress. Through manageable exposure work and by learning from your experiences, this episode offers practical advice for building tolerance and resilience. For full show notes on this episode:https://theanxioustruth.com/299Relevant podcast episodes:The Anxious Truth Episode 266https://theanxioustruth.com/266The Anxious Truth Episode 284https://theanxioustruth.com/284The Anxious Truth Episode 287https://theanxioustruth.com/287Disordered Episode 59https://disordered.fm/59Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Is it possible to conquer an anxiety disorder without doing exposure? Well ... there are plenty of non-exposure concepts and techniques that can really help. No doubt about that. But in the end, thinking and feeling is rarely if ever all we need to change beliefs in a way that really makes a difference.  Behavior and experience are almost always a part of this puzzle in some way, which means that like it or not, there's gonna be some exposure involved in recovery in some way.Let's look at the the intricacies of exposure beyond its traditional role. We'll discover how modern techniques have revolutionized outcomes, providing more durable relief from anxiety symptoms. We'll also address the elephants in the room: the high dropout rates and accusations of trauma, and how proper preparation can transform these potential pitfalls into powerful therapeutic tools.We'll also be debunking some persistent myths that cloud the effectiveness of exposure. We need to understand the difference between discomfort and trauma, and why it's vital to make this distinction. We examine why some therapists shy away from these methods and how social media trends influence therapy choices. Plus, we emphasize the crucial role of maintaining realistic expectations throughout the journey. By the end of this episode, you'll gain invaluable perspectives that could reshape your approach to overcoming anxiety, underscoring why exposure of some kind and at some level remains an essential pillar in effective treatment. For full show notes on this episode (including research references):https://theanxioustruth.com/298Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.The Internet is packed with anxiety and mental health advice, but not all of it is useful or helpful.  Some of it can be harmful. This week I'm joined by Emma McAdam, the therapist behind the Therapy in a Nutshell YouTube channel, to dissect the often misleading and sometimes dangerous information circulating online about conditions like anxiety, depression, ADHD, and bipolar disorder. Emma shares her professional expertise as a practicing therapist, helping us distinguish between credible advice and harmful myths. ---For Full Show Notes On This Episode:https://theanxioustruth.com/297---We tackle the critical issue of consuming mental health content passively without taking actionable steps to improve well-being. Emma and I discuss proactive strategies like exposure therapy and lifestyle adjustments that can make a real difference. We also examine the pitfalls of "therapy speak" and the overuse of psychological labels such as narcissism in everyday conflicts. With social media often promoting extreme solutions to relationship problems, we advocate for a more balanced and thoughtful approach.Finally, we delve into the ethical considerations therapists must navigate when guiding clients through difficult relationships. Through Emma's insights, we underscore the importance of allowing clients to come to their own conclusions while being mindful of the manipulative nature of social media platforms. We stress the necessity for personalized and context-specific mental health guidance that social media simply cannot provide. Tune in to arm yourself with the knowledge to make informed decisions about your mental health and avoid the pitfalls of online advice.Find Emma and her Therapy In A Nutshell channel athttps://therapyinanutshell.comSupport The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.Healing from chronic or disordered anxiety. How do we do it?  Do we do it at all?  This week on The Anxious Truth we're talking about  healing from anxiety because this is a topic so many people want to hear more about!For full show notes on this episode:https://theanxioustruth.com/296If you are going to scroll through any of mental health social media today, you WILL see content that includes the word “heal”.  Is that bad?  Well, not necessarily.  I'm not here today to be the anxiety word police, but given that our use of language and ability to think symbolically is one of the things that gets us into anxiety trouble to begin with, its is worth looking at the words and terms we use from time to time.Disclaimer. If you love the word heal because it strikes a chord or feels like it really applies in your situation, then I am here to support you on that. Keep using it. Heal all day long.  Heal like nobody's business. Go for it. Everyone gets to use whatever language they want to use, and we all get to respect those choices. But that being said, if you have been working like a dog to heal from anxiety and can't seem to get anywhere with any kind of consistency, then maybe we need to take a look at that healing target. The words we use create the rules we feel we must follow. Our words create our internal algorithms and those algorithms do influence how we see ourselves, and the world, and they do influence how we behave. Since behavior change is really the tip of the spear when overcoming an anxiety disorder, we should probably look at this.We all want to heal when injured or wounded.  That's not even a question. But when we are working on overcoming chronic or disordered anxiety, is healing what we're trying to do?  There are three primary issues with the word heal that I want to throw out there today for you to chew on.  Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.What if you could transform your relationship with anxiety simply by changing your approach? This week on the Anxious Truth, we tackle the misunderstood phrase "sitting with anxiety" and reveal how it doesn't mean you have to be physically still. We'll break down the true essence of this concept, emphasizing the importance of allowing yourself to experience anxiety without trying to escape or fix it. Whether you're at work, running errands, or simply relaxing, the key is to let anxiety be present without interference, tailoring your approach to fit your unique circumstances.Discover how embracing anxiety in the midst of your daily routine can actually empower you. We'll share insights on how to navigate anxiety during meetings, phone calls, or even in bustling environments like a busy mall. By engaging with your life and tasks at hand, even when anxious, you'll learn to manage these feelings without them dictating your actions. Tune in for a discussion that shifts the focus from achieving calm to accepting the experience of anxiety, ultimately leading to a reduction in fear over time. This episode promises to reshape your understanding and management of anxiety in a way you might have never considered before.For full show notes on this episode:https://theanxioustruth.com/295For more anxiety and recovery resources:https://theanxioustruth.comSupport The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.HELP! My panic attacks come totally out of the blue! I don't know how to handle that!For an anxious person struggling with the process of anxiety disorder recovery, it can sometimes seem like panic attacks strike completely randomly and "out of the blue", where no clear source of anxiety can be identified as triggering the attack.  This can be frustrating, especially if you've been working overtime to manage your anxiety and prevent panic from happening.But there is no such thing as an "out of the blue" panic attack.  In the context of disordered forms of anxiety, it is the resistance to panic and the urgent attempts to manage and prevent it that become the precipitating factors leading to future panic attacks. Trying hard to guarantee that you won't panic any more? Paradoxically, this is going to have the opposite effect, almost guaranteeing that you will likely experience more panic down the road.When one is anxious about being anxious, or afraid of being afraid, the trigger for the most recent "out of the blue" panic attack can be found in all the panic attacks that came previously.  The hidden trigger is in the checking, scanning, evaluating, and guarding against panic that allows a single sensation, thought, or feeling to trigger a rapid sequence of events that creates what appears to be a random, unexplainable instant panic attack.It's actually good news that there are no true "random" panic attacks. We can use that information to make adjustments and change direction toward where we want be in recovery and in life.For full show notes on this episode and other anxiety/recovery resources:https://theanxioustruth.com/294Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

You can send in a question or comment via text. Try it! Thinking and feeling are important to humans. Thinking and feeling about thinking and feeling is important to anxious humans!In the world of recovery from disordered or chronic anxiety, what we thinking and feeling about thinking and feeling - our metacognitive beliefs - play an important role in the process but are often overlooked.This week on The Anxious Truth I'm pretty exhausted so we're going to take a look at that to highlight some important recovery lessons.  Why is being so exhausted, drained, and emotional not leading to anxiety and panic? Because my recovery experience taught me a new way to think and feel ... about how I think and feel.Let's take a closer look at what we think and feel about what we think and feeling. Metacognitive beliefs can sometimes be the glue that keeps us stuck to our symptoms, thoughts, and big emotions.  Recognizing when strong beliefs about thoughts and feelings are leading us astray can be an important first step  in challenging those beliefs and using the principles of acceptance, tolerance, surrender, and exposure in the recovery process.For full show notes on this episode including a full transcript:https://theanxioustruth.com/293Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. This is never required, but always appreciated!Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

You can send in a question or comment via text. Try it! You're in the middle of a huge wave of intense anxiety and fear, or maybe you're experiencing a full blown panic attack.  Someone with all the best intentions and trying to be helpful instructs you to identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.This is the 5-4-3-2-1 grounding exercise. If you've followed along with me for any length of time you know that I don't speak too kindly about grounding exercises. But today we're going to revisit 5-4-3-2-1 and grounding exercises in general.  What if there is a  way to use them to our benefit rather than having them blow up in our faces?  For full show notes on this episode:https://theanxioustruth.com/292Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Among people that struggle with chronic or disordered forms of anxiety, there are a wide range of individual primary fears or concerns. When you ask a large enough number of our friends what they are afraid of, you're going to get a pretty wide range of answers primarily because everyone experiences fear, worry, concern, and anxiety in a slightly different way. But hidden within this apparently wide range of specific and individual fears are some common thread and themes.This week on The Anxious Truth we're exploring four common themes found when a few hundred anxious people expressed the fears and worry they're struggling with right now.Fear of Immediate Physical/Medical ThreatFear of Immediate Psychological/Mental ThreatFear of Being Overwhelmed or Unable to Adequately CopeObsessive Fixation on Specific Feared OutcomesFor full show notes on this episode:https://theanxioustruth.com/291For more anxiety and recovery resources:https://theanxioustruth.comDisclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

People struggling with chronic or disordered states of anxiety often find themselves in a situation where they are hyper aware and therefore overwhelmed by sensory input. Non-anxious humans are so oblivious to what we sense that we sometimes pay to have people tell us to notice what our eyes, ears, noses, and skin are sending and perceiving. But for anxious people dealing with chronic or disordered forms of anxiety, this is not a problem at all. We have the opposite issue. We are constantly paying very close attention to sensory input. We are hyper aware.Why are we hyper aware?  Because we MUST evaluate ourselves constantly to stay ahead of our triggers. Anxious people are continually checking themselves for physical sensations that don't seem right, thoughts that might be going south, or emotions that they won't be able to handle.  If you're here today listening or watching, I would wager a large sum that a good portion of your time is spend checking on yourself, then evaluating the results of that internal scan to to see if you're OK, or you have to start taking evasive action to stay safe … from yourself.Episode 290 of The Anxious Truth provides a reframe on sensory overload and overwhelm that ties the experience directly to an overactive, overprotective threat detection and response system. This reframe and explanation could be helpful in informing new action that helps us learn the experiential lessons we need to learn in recovery.For full show notes on this episode:https://theanxioustruth.com/290For more anxiety and recovery resources:https://theanxioustruth.comDisclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Sometimes the toughest opponent we have in anxiety recovery is the belief we can't outrun. This episode challenges you to question the certainties that have defined your battle with anxiety. Is the intensity of our emotions a reliable compass? Is our self-knowledge as accurate as we believe? We'll explore the potential for a fleeting moment of power even amidst the storm of fear, and how reassessing our core beliefs can unlock new possibilities. The thought that what was once unthinkable can become thinkable, what felt impossible can indeed become possible. Reflect on the resilience hidden in your stories and perceptions as we navigate through the complexities of anxiety together.For full show notes on this episode:https://theanxioustruth.com/289Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

DO I HAVE TO STOP BEING AFRAID TO TRULY ACCEPT ANXIETY (AND TO GET BETTER)?Good question.  But this is a backwards interpretation of acceptance so let's clarify.Acceptance is not finding a way to turn off your fearAcceptance is not figuring out some method for hating your anxiety lessAcceptance is not about creating a new state of being or feeling from an emotional or mental standpointAcceptance is an ACTION, not a feeling. Acceptance is a precursor to less fear, acceptance is not the result of less fear.   This is critical because it keeps quite a number of people stuck, so let's talk about it on episode 288 of The Anxious Truth.For full show notes on this episode:https://theanxioustruth.com/288Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Anxiety Triggers: When The List Is GrowingMany members of our community will find that over time their list of anxiety triggers or panic attack triggers is growing. More and more things become triggers, which starts to get frustrating and disheartening.  Let's talk about why that happens, and what it means in the recovery process.Important Timestamps:02:17 - Everything becomes an anxiety trigger when you're in an anxious state08:08 - If you feel like everything is a possible anxiety trigger, remember this13:15 - Learning to face fear requires courage and it requires repetitionFull show notes on this episode:https://theanxioustruth.com/287Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Let's do an old fashioned anxiety questions and answers session, shall we?  Today we're answering questions from our friends on Facebook.02:24 How do I face a scary exposure?05:58 Is it normal to still have symptoms or scary thoughts in recovery?08:48 What do I do when I'm not anxious and have no symptoms or thoughts to deal with?10:40 Which comes first, scary sensations or scary thoughts?12:37 How can I be sure if it's just anxiety or my intuition?15:01 The selfish nature of anxiety and anxiety disordersFor full show notes on this episode or to access more anxiety recovery resources:https://theanxioustruth.com/286Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Having panic attacks does not always mean you have panic disorder. This week on The Anxious Truth we're digging into what differentiates panic attacks - even recurring panic attacks - from panic disorder.In a nutshell, the primary differentiator here is fear/avoidance.  When you begin to fear panic attacks because you interpret them as dangerous or too overwhelming, then you begin to modify and restrict your lifestyle to prevent or avoid them, you are panic disorder territory. Compare this to the very large number of people that will have panic attacks now and then without ever treating them this way. They have panic attacks, which they experience as individual events that they do not link together, and go about their lives mostly unconcerned or worried about a next panic attack.This week we're also talking about why being anxious all the time is quite common in panic disorder and how panic disorder relates to other closely related conditions all categorized as "anxiety disorders" from a diagnostic point of view.For full show notes on this episode:https://theanxioustruth.com/285For more content and resources:https://theanxioustruth.comDisclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Struggling with constant anxiety, recurring panic attacks, or a full blown anxiety disorder? Avoiding anxiety and panic triggers might seem like the safest path, but let's look at why this understandable and common response can be more foe than friend. In this episode we'll look at some of the mechanics of panic attacks and panic disorder, shedding light on why evading anxiety can inadvertently feed the beast, intensifying and fueling the cycle of fear. Prudent prudent avoidance in the face of true danger is a helpful survival tool, but avoidance can become problematic when we use it to sidestep anxiety and fear themselves, rather than actual danger.So if avoidance is more harmful than helpful, what next?  Unfortunately, what's next is the dismantling of avoidance and a turn TOWARD what you fear most. This may sound ridiculous or unthinkable to you right now, which is perfectly OK. Everyone comes to grips with this approach - or doesn't - in their own way and in their own time. If you're not feeling this idea today, it doesn't mean you're doing something wrong, broken, worse than everyone else, or beyond hope. Take whatever time is needed to think about this and consider the concept. Everyone has to do that part - the mental wrestling with an unpleasant idea.As we move toward an acceptance based recovery, embracing discomfort becomes an unexpected and paradoxical compass.  This approach may appear daunting, yet it paves the way to teaching our brains that the alarm bells of anxiety and fear are false signals. that don't actually need to be interpreted and treated as disasters or emergencies.   There is quite a bit to digest when we decide to move away from avoidance and toward facing fear. It can't all be explained in one video or one podcast episode. There are lots of principles to follow and concepts to understand.If the idea of eliminating avoidance to recover is making sense to you know and you want to know HOW this works, first accept that you're going to have to take some time to listen, learn, contemplate, and get a better understanding of the principles and mechanics of acceptance based recovery. Take advantage of all the free podcast episodes, videos, and social media content I've created that all discuss these ideas. Check out the workshops I've created to help explain these principles. Consider consulting my recovery guidebook, also called "The Anxious Truth".  You won't solve this problem or change your relationship with anxiety overnight, but you can start to turn in the direction of recovery by reading, learning, listening and starting to consider this different approach.  Links from this episode:Episode 152 - Agoraphobia ExplainedMy Panic Attacks Explained WorkshopMy Agoraphobia Explained WorkshopMy Panic and Agoraphobia Recovery GuidebookDisclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

LIVING WITH ANXIETY ...I HAVE TO RECOVER SO I CAN LIVE MY LIFE AGAIN!But really, do you?  Or is it better to do your best to re-engage in life so that you can recover? This week we're examining the concept of life AS recovery rather than life as something you get to do only after you've reached some magic state of "recovered".  Yes, at times recovery from an anxiety disorder involves manufactured exposures and doing things that don't look all that much like a regular life, but recovery can be so much more.  We can also intermix life - as best we can - into the recovery process in such a way that we use life activities and experiences to help us practice handling anxiety, fear, uncertainty, and discomfort. Moving through an anxious moment while doing something that feels like life is generally more valuable and will likely lead to a deeper and more durable recovery, so consider living (to the best of your ability today) to recover, even when you're convinced that you're not ready for life.  For full show notes on this episode visithttps://theanxioustruth.com/283To find my books, workshops, social media links, and all the other anxiety and recovery resources I produce, visit my website at theanxioustruth.com.Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

HOW TO CALM DOWN FROM A PANIC ATTACK? This is one of the million dollar question in our community, so let's take a look at how to calm down from a panic attack. I know you likely want tips and tricks for how to stop a panic attack and calm down, but could the act of embracing, rather than fighting off a panic attack, be the hidden doorway to "calm"?  Let's look at true acceptance, and unpack the idea that true calmness emerges not from a frantic search for escape but through allowing and riding out the panic storm.This isn't about finding a quick fix. It's about redefining your relationship with anxiety and recognizing the strength in vulnerability. Remember, every moment of openness to the experience is a step toward lasting improvement and recovery.Episode Links:My Recovery Guidebookhttps://theanxioustruth.com/recoveryguidePanic Attacks Explained:https://learn.theanxioustruth.com/panic-attacks-explainedAgoraphobia Explained: https://learn.theanxioustruth.com/agoraphobia-explainedMy website:https://theanxioustruth.comFull show notes for this episode:https://theanxioustruth.com/282 Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

WHAT DOES A PANIC ATTACK FEEL LIKE?Let's unpack the harrowing reality of a panic attack, peeling back the layers to expose the heart-thumping, breath-stealing beast it can be. My journey as a therapist in training, fused with raw personal encounters, brings a unique perspective to the forefront. We dissect those suffocating episodes, where your own body feels like an unwieldy adversary, and thoughts of impending doom loom over you like a dark cloud. In this episode we can work together to comprehend the true gravity of those moments and the relentless quest for an escape hatch.Links from this episode:The Anxious Truth, my panic/agoraphobia recovery guideMy Panic Attacks Explained WorkshopMy Agoraphobia Explained WorkshopEpisode 239 of The Anxious Truth - Anxiety SymptomsEpisode 168 of The Anxious Truth - The Panic Attack HangoverEpisode 152 of The Anxious Truth - AgoraphobiaDisordered - "Does Anyone Else? (The Symptoms of Anxiety)"My WebsiteMy Workshops and CoursesFollow me on InstagramMy YouTube ChannelFollow me on TikTokFor full show notes on this episode:https://theanxioustruth.com/281Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Ever wondered how to recognize a panic attack? Want to understand the physical and mental symptoms that hint towards an oncoming episode? Not sure if what you're experiencing are panic attacks or something else? This episode of The Anxious Truth is for you. Tune in as we delve into panic and panic attacks, demystifying the sensations, the thoughts, the fear,  and the need to escape that often accompany these episodes.This is the first in my "Foundations of Panic" series so come back in the next 4-5 episodes for a deep dive into the mechanics of panic and panic attacks, how to best approach them, why they happen, why they're not dangerous, and what turns panic attacks into chronic conditions like panic disorder or agoraphobia.Find the symptoms video I mentioned in this episode:https://youtu.be/a5xQ2Q5rZp0?si=R1bS1SNshXFPloqLMy Panic Attacks Explained Workshop:https://theanxioustruth.com/panicMy Books on Anxiety and Recovery:https://theanxioustruth.com/booksFor full show notes on this episode:https://theanxioustruth.com/280Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Struggling to find the right anxiety therapist?Are you curious about how a therapist becomes a therapist?Let's take a look  through the maze of credentials - from Licensed Mental Health Counselor (LMHC) to Licensed Professional Counselor (LPC), Licensed Marriage and Family Therapist (LMFT), and Licensed Clinical Social Worker (LCSW). Let's shed some light on the demanding journey of training and education, from undergraduate studies to intensive graduate training and clinical experience.Understanding how a therapist becomes a therapist, and what that means to you, can go a long way toward untangling confusion that comes with finding qualified mental health assistance.Wondering about the difference between a master's level therapist and a doctoral level psychologist? I've got you covered!  I'll also cover the role of psychiatrists and psychiatric nurse practitioners in the mental health field and explain how to determine which therapist is right when  struggling with anxiety disorders.Join me on a stroll through the world of mental health professionals. You might pick up a few things that you can use in your recovery journey. xxFor full show notes on this episode:https://theanxioustruth.com/278-----For all the resources I offer related to anxiety, anxiety disorders, and recovery visit my website:https://theanxioustruth.com

Do you need to find a therapist that knows and follows the "Claire Weekes method"?This week we unpack the impact of Dr. Claire Weekes, shedding light on her influential role in the therapy world, specifically in the realm of anxiety disorders. Dr. Weekes' groundbreaking principles of acceptance have proven to be timeless, remaining relevant in therapy practices today. We go beyond the surface, debunking myths about her work and examining the current relevance of her methods in therapy. It's a bonus if your therapist is familiar, but its definitely not a deal breaker if they aren't.Dr. Weekes' methods, although foundational, are not the be-all and end-all. We discuss how therapies like ACT or mindfulness-based CBT or metacognitive therapy have broadened and deepened the roots she established. Even if your therapist isn't familiar with Dr. Weekes, there's no cause for alarm - I promise it's not absolutely necessary. For full show notes on this episode:https://theanxioustruth.com/278-----For all the resources I offer related to anxiety, anxiety disorders, and recovery visit my website:https://theanxioustruth.com

Anxiety recovery can be a highly individual journey. This is especially true if you have ADHD, Autism Spectrum Disorder, or otherwise identify as neurodivergent. While there are certainly general principles we rely on, every person will find recovery to present specific and unique challenges that have to be addressed as part of the process. For neurodivergent members of our community, this is also true. This week Dr. Terri Bacow took some time to chat with me about the intersection of anxiety, recovery, and neurodivergence. Terri is experienced, well trained and qualified in these areas, and does a great job of presenting an accessible, kind, compassionate view of how recovery strategies can be adapted and tailored for neurodivergent folks working on overcoming chronic/disordered anxiety. Find Dr. Terri Bacow: https://instagram.com/drterribacow https://drterribacow.com For full show notes on this episode: ⁠⁠⁠https://theanxioustruth.com/277 --- My books, social, and other links: ⁠⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

Anxiety and the recovery process do not exist in a vacuum. You are an entire person, and all the parts of you come into this process. Holistic is not a word you hear me use often, but it is a word we need to acknowledge because when dealing with chronic/disordered anxiety and the recovery process, your background, experiences, beliefs, and views of yourself and the world will enter the picture in various ways. * They will influence how you conceptualize your anxiety. * They will influence how you embrace and approach the recovery process. * They will influence the parts of recovery you "get" and the parts you may need to adjust here and there. * They will cause you to confront emotions, situations, and challenges that aren't always about anxiety, but may be indicative of other parts of you and other parts of your life. Forgetting this - forgetting that anxiety and recovery do not exist in a vacuum - can lead you into a trap where you're judging yourself negatively, giving up, or seeing your situation as hopeless when you don't have to see it that way. As always, comments and questions are welcomed. I hope you find this episode helpful in some way. For full show notes on this episode: ⁠⁠https://theanxioustruth.com/276 --- My books, social, and other links: ⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

The anxiety cycle starts as a seemingly never ending loop where you get triggered, you fight through it, you calm down, then you worry and fret over the next time you might get triggered. It can become an exhausting merry-go-ground if you're new to this process and convinced that high anxiety and panic are horrible disasters that must be avoided or "managed" at all costs. But over time, you will likely begin to notice that your logical brain will question that assertion, and you will start to see that you are not just being triggered into an anxious state, but that you are being TRICKED by that anxious state. When you begin to see the trickery involved in internally focused disordered anxiety, things can begin to change. When you can nail a "tricked" point to the circle, that can become the point at which you start to peel off the circle on a tangent toward recovery. Noticing and understanding that anxiety is tricking you into behaving as if you are in danger creates a fork in an otherwise endless circular road. It gives you a point at which you can choose a new path and ultimately break the cycle that has trapped you up to this point. For full show notes on this episode: ⁠⁠https://theanxioustruth.com/275 --- My books, social, and other links: ⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

No new podcast episode this week, but we will be back next week with a new episode on September 27, 2023. Going forward, new episodes of The Anxious Truth will be produced every other week. I'm making this change based on time constraints and the fact that we are producing episodes of "Disordered" every week, and that's a really good podcast! Listen to Disordered here: https://disordered.fm On the weeks with no new episode of The Anxious Truth, you can catch my "Recovery Monday" livestreams on YouTube (either live or via replay any time): https://youtube.com/@TheAnxiousTruth See you next week, and thank you for all your support!

Self-care in anxiety recovery. We hear about it all the time, but is self-care always essential oils and hot baths and candles and soothing? It certainly can by, but self-care is also giving yourself what you really need, which isn't always what you want. Sometimes self-care means challenging yourself a bit to help break the avoidance cycle. Sometimes self-care means you choose to be uncomfortable now to feel better about yourself later. Let's take a closer look at self-care in a way that might not all that obvious. For full show notes on this episode: ⁠⁠https://theanxioustruth.com/274 --- My books, social, and other links: ⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

This week we answered some common - and not so common - questions about anxiety and recovery. Thanks to everyone on Instagram that submitted a question. I appreciate it! First I reviewed some basic principles you can fall back on when asking many of the questions that were asked. That's about the first 15 minutes of the episode, which will be useful if you're new to this or need a refresher to remind you of what you're dealing with. Then we moved on to some specific questions. AFTER THE CRISIS HAS PASSED, DO YOU STILL NEED THERAPY? DO YOU STILL HAVE TO WORK ON YOURSELF? WHAT'S THE DIFFERENCE BETWEEN OCD AND GAD OR PANIC DISORDER AND HEALTH ANXIETY? HOW CAN YOU BE SURE THIS IS JUST ANXIETY? WHEN AM I ALLOWED TO REST? HOW DOES MINDFULNESS FIT INTO RECOVERY? ARE POSITIVE AFFIRMATIONS OK? HOW DO I ACCEPT ...? WHAT ARE THE MOST EFFECTIVE WAYS OF SELF-REGULATING WHEN ANXIOUS? WHAT ABOUT THIS KIND OF ANXIETY? For full show notes on this episode: ⁠⁠https://theanxioustruth.com/273 --- My books, social, and other links: ⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

This week my guest is anxiety and OCD specialist Joanna Hardis who stopped by the podcast to talk about the art of doing ... nothing. Wait ... what? Nothing? Yes. Nothing. Humans are conditioned to automatically spring into action to solve problems, and often we declare that our emotional and mental states are automatically problems that must be solved. When we experience discomfort, distress, anxiety, or any "negative" feeling we can get trapped into automatically trying to do something .... anything ... to solve that problem and make it disappear. The thing is, this is often paradoxically harmful in that it can keep us trapped in the very state we're trying to escape. Learning that it is possible to do nothing about negative internal experiences - learning to ride through them without hitting the panic button - can go a long way toward getting us closer to where we want to be both in anxiety recovery and in life. And as it turns out, if we look at what Joanna wrote about in her book "Just Do Nothing", we see that even as we struggle with recovery from an anxiety disorder, we're not all that different from all the other humans walking the planet. The issues are often the same, just experienced at a different degree in our community. This is good news, because we're afraid and unsure, but not defective and not broken. For more information about Joanna and her book: https://joannahardis.com For full show notes on this episode: ⁠⁠https://theanxioustruth.com/270 --- My books, social, and other links: ⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

If this is all new to you, asking for more information is normal, expected, and healthy! Everyone needs more information and explanation to start. But if you are not new to this and you've heard me and others talk about your scariest symptom or stickiest recovery issue over and over, ask yourself what you are hoping to get when you ask us to talk more about it. After multiple books, videos, social media posts, livestreams and podcast episodes on a given topic, it can be helpful to stop and consider what more you think you need to hear, and why you need to hear it. Consider that asking for encouragement or cheerleading is likely more productive than getting stuck in the "tell me more" cycle, which can lead to judging yourself negatively because you can't seem to move forward. For full show notes on this episode: ⁠⁠https://theanxioustruth.com/271 --- My books, social, and other links: ⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

Help! I can't get motivated to do my exposures and work on my recovery! This is a thing I hear often in this community, so this week let's address motivation and the myth surrounding it. Often we think that getting motivated means that we create a certain feeling, then we act on that feeling. This is incorrect. In fact, it's almost entirely backwards! Demanding to conjure of a feeling called "motivation" before you can act is selling yourself short and can accidentally lead harsh self-judgment that doesn't have to be there. In this episode we talk about the myth of "feeling motivated", how feeling does not have to precede action, values and goals in relation to motivation and how to tap into self-compassion and smaller steps to build momentum and feelings of motivation through action. For full show notes on this episode: ⁠⁠https://theanxioustruth.com/270 --- My books, social, and other links: ⁠⁠⁠https://theanxioustruth.com/links ⁠⁠⁠ Support The Anxious Truth: ⁠⁠⁠https://theanxioustruth.com/support ⁠⁠⁠

EMDR. It's become an insanely popular therapy over the last few years. Originally developed as a trauma recovery tool, EMDR is often touted as being appropriate or effective in many more clinical circumstances. But ... is it? Is EMDR an anxiety disorder recovery treatment? This week I'm joined by Florida therapist Anne Thomas to talk about EMDR, what it is, what it isn't, and how it might be applied in the context of panic disorder, agoraphobia, and other anxiety disorders. The takeaway here is that EMDR is not going to magically fix your anxiety problem simply by moving your eyes back and forth. There's still real-world work to do as usual. But there may be instances where EMDR can be useful in addressing some of the negative beliefs about yourself and about past events that can be real obstacles in recovery. Expectations and a clear sense of what EMDR can and can't do, are always going to be important as they would be with any type of therapy. In this episode we mentioned EMDRIA, which is the organization that trained Anne and trains other EMDR therapists. https://emdria.org To find Anne on Instagram: https://instagram.com/sitwithanne For full show notes on this episode: ⁠https://theanxioustruth.com/269 --- My books, social, and other links: ⁠⁠https://theanxioustruth.com/links ⁠⁠ Support The Anxious Truth: ⁠⁠https://theanxioustruth.com/support ⁠⁠

Just a quick update on reaching the field/clinical work phase of my masters degree and why there's no actual podcast episode this week. We'll be back with another episode of The Anxious Truth next week as usual, but in the meanwhile why not check out Disordered, the podcast I do with Josh Fletcher. Find that podcast at https://disordered.fm Of course, you can also check out any of the 268 previous episodes of The Anxious Truth that I've recorded over the last 8 years or so. They're all free on your favorite podcast platform and on my YouTube channel. I'll see you next week! :-)