The Transforming Anxiety Podcast

Happy New Year! We made it to 2025...and so far most of what we've accomplished in Kansas City is a massive snowstorm. ❄️ Kinda fun, even if we're all climbing the walls at this point. Late last year I did an episode about "mental load" and as soon as I recorded that one, I knew I wanted to do a related episode on the sister burden that we all carry every day: ​emotional load​. Mental load is all of the logistics: the figuring and sorting and scheduling and planning and carpooling and spreadsheeting. ​Emotional load​ is the way it all FEELS, the emotional toll that accompanies the going and the doing. Plus the emotional cost that comes with reading the news of the day, hearing the latest from friends and family, and just getting through the hours, days, and weeks. We aren't robots. We have feelings about ALL of it. And those feelings add up. It's what we're talking about on this week's episode of ​The Transforming Anxiety Podcast: emotional load​. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/278  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

I'm baaaack. Again.

Ohhhh, do I have a treat for you today. There are a few books that I recommend to clients, students, friends, family, people in line at the grocery store, you name it...and THIS guy has done it again. Oliver Burkeman is the author of the NYT Bestseller Four Thousand Weeks (that's the one I've been known to push into the hands of anyone who will listen) and he's back at it with the just-released ​Meditations for Mortals​. And this week's episode of ​The Transforming Anxiety Podcast​ is an interview with Mr. Burkeman. A few nuggets from new book: "The whole point of facing the truth about finitude is that it gets easier to spend more of your time on worthwhile and life-enriching activities once you're no longer trying to do all of them, or do them perfectly, or do them with the secret agenda of achieving a feeling of security or control." And this is another great quote... "...the life-enhancing route is to think of decisions not as things that come along, but as things to go hunting for. In other words: to operate on the assumption that somewhere, in the confusing morass of your work or your life, lurks at least one decision you could make, right now, in order to get unstuck and get moving." This is a really great conversation and I'm thrilled he spent some time with us. You can find the video ​HERE​ and audio is in your podcast feed or ​over on the website​. Find out more about Mr. Burkeman, all of his books and other work, plus get subscribed to his newsletter, The Imperfectionist, by visiting: ​www.oliverburkeman.com​. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/276  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

The idea for this week's episode of ​The Transforming Anxiety Podcast​ is something I've personally been practicing with for a while...noticing those little moments or places during the day where things aren't flowing smoothly. When there are hiccups that totally derail my focus. Times when I struggle with something that seems like it should be much easier than it is. ​Friction points​. That's what we're talking about today. Sometimes this is something like: I'm carrying too many things and can't open the car door. Or I keep the lighter in a drawer too far away from where I light candles and I finally notice: hey, I should move this thing over there. Sometimes it's something far bigger. An unwillingness to look at a credit card statement, which creates a friction point between you and your financial health. A hesitation to apply for a new job, which creates a friction point between you and your professional goals. We all have these little hangups in our days and we're going to look at it together this week on the pod. ​Join me and let's talk about friction points​... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/275  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

I recently got turned on to the idea of ​mental load​...and I HAD to bring this one to ​The Transforming Anxiety Podcast​and talk about it with you. Have you heard of this concept? Basically, this is all of the behind-the-scenes, "invisible" work that goes on to get the show on the road. The grocery store runs and laundry and organization and calendar finagling that has to happen to get everyone where they need to go, with everything they need to have, in a somewhat timely and sane manner. It's the thankless, energy-filled effort that goes into supporting the family system, the work department, or the group / community / organization so that the people can do what they want and need to do. And it weighs a lot, the mental load. ​Come join me for this week's episode and let's talk about it more​. Hit "reply" and let me know what your experience of *mental load* is like. I'm finding this concept SO useful and hope this one helps you, too... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/274  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

It's been a while since we've had a guest on ​The Transforming Anxiety Podcast​, but I have some GOOD ones lined up for you in the coming months. And we're starting back in with interviews by talking with THE ​Karla McLaren​. I have been reading, leaning on, referencing, and using Karla's books since I first started down the path of this work. The Language of Emotions is one I don't even bother "putting away;" it just has its own spot on the edge of the bookshelf where I can easily grab it throughout the week when I'm teaching and talking with students. Because I DO. Heavy rotation, with that one. And she got to thinking, a few years after she published The Language of Emotions that *anxiety* kinda got left out. So she wrote another book: Embracing Anxiety. And I'll warn you, our conversation is a little bit long but, I hope, worth your time. She brings such clarity, levity, and stability to ALL of our emotions and the inner experience. ​Join me for this conversation on Embracing Anxiety with Karla McLaren​... Be Mindful, Not Anxious is open for enrollment! If you want to feel less anxious this fall, JOIN US! Click here to find out more and get signed up - we started Monday, September 16th, but it's not too late to join us! www.kellyhanlinmccormick.com/bemindfulnotanxious  Full show notes are located at: www.kellyhanlinmccormick.com/podcast/273  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Let's go waaaay back to the basics today. I want to pause for a moment and consider what ​anxiety in your body​ looks like and feels like...and how you can approach it. We are taught to fight against, avoid, and try to route around most of our emotions. There's the relentless pursuit of happiness...and anything less is to be dodged at all costs... ...and it does cost us. For this conversation today, ​I invite you to lean towards anxiety a bit​ and consider how this emotion works FOR you and how you can work WITH it...instead of telling such scary stories about it and trying to "fix" it. Let's talk about anxiety on this week's episode of ​The Transforming Anxiety Podcast​. And how anxiety looks in your body... Be Mindful, Not Anxious is open for enrollment! If you want to feel less anxious this fall, JOIN US! Click here to find out more and get signed up - we start Monday, September 16th! www.kellyhanlinmccormick.com/bemindfulnotanxious  Full show notes are located at: www.kellyhanlinmccormick.com/podcast/272  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Sometimes, we get a little lost in the rabbit holes of our minds and we wind up in the junk food aisle of thought. Y'know, stuff like: Gossip Complaining Quick fixes Self-doubt Things you've thought before... We're going to explore ​junk food self-talk​ on ​The Transforming Anxiety Podcast today​. This is something I'm pretty sure, oh, 100% of us do.

  Full show notes are located at: www.kellyhanlinmccormick.com/podcast/269  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Back to school, time for fall, changes are coming...so let's talk about what sometimes happens which is: we get ​overwhelmed​.

Sooo, I'm thinking we all want to ​cope better​ with, well, all the things: work, kids, our own thoughts + feelings, how wild the world feels...y'know, LIFE. And in this week's episode of The Transforming Anxiety Podcast I'm going to break all of it down into: Stress Stressors Maladaptive coping strategies Adapative coping strategies so that we have a practical way to figure out where we are and ​how to cope better​. If you've felt a bit lost with how to get through a tricky situation or just completely zoned out, for hours at a time, and then come to and wondered where you went, this 20-minute episode will help. Join me and let's talk about ​how to cope better​... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/268  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Well, I've tried to do this episode a couple of times and I guess this one is tricky to pinpoint and talk directly about...but we're gonna try it anyway this week. We're talking about ​your magic​ on this episode of ​The Transforming Anxiety Podcast​. What do I mean by "your magic?" I mean: the things that make you YOU. The daily stuff that brings you closer to yourself. The vibe you have when you walk into a room. The little (and big) things that you do, say, create, think up, and offer simply by being here. I think this stuff is *important*. Life-giving, in fact. Because, well, the alternative can be positively life-draining...and I want to safeguard us against losing our magic and, therefore, ourselves. Join me for this conversation. Let's talk about ​your MAGIC​. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/267  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

So, it's time for another feelings episode on ​The Transforming Anxiety Podcast ​BUT! This week we're going to explore how we can feel things without having those feelings ooze into our words and actions... Have you ever totally lost your mind with your kid because you were feeling impatient? Or slammed a door out of frustration at work because your boss is so demanding? Yeah... Turns out: we can FEEL things and not get quite so reactive to those feelings. We can allow our emotions to be there, we can feel them, aaaand we can ask ourselves: who do I want to be in this situation? How do I want to respond? And we can turn up the volume on equanimity (more on that fancy word in this episode) and take action from a place of steadiness. I know, I know. And yes, this is kinda mind-ninja stuff. It's possible, though. Promise. Wanna practice together? Let's talk about it. ​Feeling it without being it​. Join me... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/266  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Welp, we've reached mid-summer and I thought it was time to take a pause...breathe...and ground ourselves with a few go-to, tried-and-true ideas. I wanted to share ​a few thoughts to live by​ that have supported me through good times and really tough times. These are quotes, poems, and lessons I have been practicing with for *years*. These are all straight from my own personal work; reminders and teachings that I continue to lean on, contemplate, and keep close. No matter what's going on in my life, these are the ones that I come back to over and over again. So I thought hey, let's go easy this week and do something simple, but helpful. Bookmark this one; it'll be a great episode to return to down the road. ​Join me for this episode. I'm looking forward to sharing these with you...​ Full show notes are located at: www.kellyhanlinmccormick.com/podcast/265  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

I just got back from a week hiking in Colorado and I got to thinking (while I was out of breath on the side of a 14,000+ foot mountain): ​why do we do these silly hard things​? Over and over again, humans seek ease, comfort, simplicity, and relaxation in life. We'll adjust the thermostat by *one* degree to get more comfortable. We fall back on old habits and patterns (good and bad) because the exertion required to change things can seem insurmountable. We are drawn to familiarity and what's well-known to us on the regular. And... ...humans also have a wild capacity to seek out challenging situations, overcome difficulties, and push themselves way beyond their limits. It's cool to THINK about doing silly hard things...because then we have a better idea of HOW to go out there and DO the silly hard things we want to do. Yeah? Join me. ​Let's go do some silly hard things together​... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/264  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Oh goody, we have a fun one today on ​The Transforming Anxiety Podcast​...we're talking about ​resentment​. Yes. I know. But this is an important conversation for us to have. Let's be honest: we're already feeling resentful about SOMETHING with SOMEONE. We all do. It's part of the underbelly of relationships. Resentment isn't one of those things a relationship can withstand much of. There's really no such thing as "a little bit of resentment is ok" in a relationship. So, we might as well talk about it. It's just one of those things... Join me for this episode and let's explore it together. ​I'll see you there​. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/263  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Hi again...I've missed you. And I have a GOOD one for you today on ​The Transforming Anxiety Podcast​. Y'know when you have those days where everything just clicks? Things are going your way and you feel like some luck or magic or your benevolent angels must have a hand in ushering good things to you. Aaaand then there's the days where it feels almost comically stupid how awful things are going. You look around wondering if you're being punked because: how? How on earth can it all go so horribly wrong all at once? Yeah...that's what we're going to discuss today. The "​broaden and build​" theory (which is an official term from psychologist Barbara Fredrickson) vs. the "diminish and demolish" idea (which is a very unofficial term from my own personal experience and the observations of oh so many clients by now). And I have a few ideas on what to do if you find yourself stuck in the downward spiral of "diminish and demolish"...and it's not as tricky as you might think. Join me and let's talk about it. Give ourselves a way to find where we are when we feel stuck and lost...and a roadmap for how to get back to where we want to be. ​I'll see you there​... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/262  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Something we haven't talked about for a while, but need to return to every so often, is ​self-compassion​. On this week's episode of ​The Transforming Anxiety Podcast​, I'm sharing a talk from a mindfulness class I taught a while back. The foundation for growth, change, and transformation HAS TO BE self-compassion. Otherwise, it'll never stick. And as we gear up for the summer (here in the northern hemisphere) and those longer, brighter, hotter days with all the different kinds of busy and running around, it's time for a reminder about HOW we need to go about things. No matter what those things are, self-compassion needs to come along for the ride. Also: I'm going to be teaching some mindfulness classes and I wanted to give you a small taste of what you can expect if you'd like to join us. ​Listen in to this week's episode for more on self-compassion​... ...and stay tuned for more info on mindfulness classes coming SOON. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/261  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Something *super* simple (but of course these things are never all that easy) for you this week on ​The Transforming Anxiety Podcast​...3 little words that can change relationships AND anxiety. In a good way. I. Believe. You. When we are willing to say this, I believe you, it creates space for understanding and compassion. When we offer this, I believe you, it has the potential to connect, instead of separating us from the people in our lives. When we can pause and get out of the way, I believe you, it allows us to really hear what's happening...not through our own lens, but through someone else's. This brings people closer together. This regulates our nervous system. This is love. Join me for this week's episode and let's talk about it. ​I believe you​... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/260  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Happy Wednesday.

Let's be honest with each other first thing today: we like to be in control. We like to have control. We like to have things under control. We are kinda control freaks. ​I want to talk about something *really* subtle re: control today​ so that we don't wind up thinking we have control where we do NOT have control and then find ourselves in a trap of trying to exert control over the outside world thinking, "wait, I've done this before and it worked" when it most decidedly did NOT and does NOT work. When things go according to plan, it doesn't have that much to do with us. When things fall apart, it doesn't have that much to do with us. Control is an inside job...the things we have the MOST control over are our thoughts, our feelings, and our words + actions. It sometimes LOOKS like we have control where we don't. And if we fall for that little trick, we wind up spinning our wheels in an effort to stay in control...when we our just pouring our energy into the wrong spot. Let's talk about it. ​Today on The Transforming Anxiety it's episode #258, Predictability vs. Control​. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/258  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

So this week we are talking about ​birthdays​ on ​The Transforming Anxiety Podcast​...mainly, honestly, because my birthday was Monday the 22nd and because every year, I get all in a tizzy about it... ...and I've found I'm not alone with this. For *years* I've wanted to create something to support us around birthdays so that we can enjoy them. Which is why I want to hear from YOU. In fact, ​I made a Google form​ so that you can tell me all the things re: birthdays and you. I know this can be a really sensitive issue. Between the nostalgic/homesick/sentimental emotions that we experience on our birthdays to the reality of aging to feeling overlooked, forgotten, or downright ignored...all the way to absolutely loving this thing that is your very own personal holiday, I want to hear all about it. The good, the challenging, and everything else. If you trust me enough to share, I'm here to listen. Consider it a birthday gift from you to me.

Over and over again, I talk with students who describe feeling as if they can't turn the volume down on the thoughts in their minds. That incessant chatter gets relentless. The stories and ideas just swirl around until it all becomes a tornado. *exhausting* Today on ​The Transforming Anxiety Podcast​ I want to talk about ​how to get out of your head​ so that you can find some breathing room up there in your mind. You don't have to get lost in the cavern of your mind, going down rabbit hole after rabbit hole, hoping for an easy place to get some peace to show up. You can help yourself get OUT of your head, so that you can tune in to your life, your experience, your being. You are so much more than the thoughts you think. Let's talk about it together... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/256  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Good morning, happy Wednesday! This week's episode of The Transforming Anxiety Podcast is a discussion about something pretty simple, but a powerful addition to the toolbox that we're all using to take care of ourselves around anxiety. And that is: the inevitable ​lapses in logic​ that occur in our minds. Our brains are shameless; they'll think absolutely *anything*. But this concept gives us a solid reminder that just because we think it, doesn't mean it's true. It's like there's a glitch in the matrix... Sometimes we can approach a challenge (work presentation!) or something icky (a snake!) or something scary (teens driving!) with clarity and rationale. Aaaaaand sometimes, we just totally lose the plot. What's the difference? Whether we can, or cannot, tell the whole story, all the way through, using reason and logic. Does our primal brain get in the way and perceive the situation as a threat? Or are we able to slow things down and calmly walk through the potential outcomes, seeing ALL possibilities as opposed to the one or two that point straight to the worst-case scenario? Let's talk about it. ​A lapse in logic​. This is something we ALL do. Fun! Join me and we'll sort it out together... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/255  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. You can write me a message OR you can leave me a voicemail. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Well, this may be (as close as we're gonna get to) the piece de resistance of the podcast: today, we're talking about ​living well​. Pretty much everything we do around here points to this: how can you feel okay in your skin? How can you move around the world being alright with who you are? ​How can you live well?​ We got pretty caught up in the daily stuff and I think we lose sight of what's most vital. I know I have. And this is something I'm staying really close to right now: living well. Taking care of myself by focusing pretty much *exclusively* on: mind, body, and heart. I also am asking simple, but powerful, questions like: What do I need right now? What do I want? How could I get a little more comfortable? Is there I'm thinking, feeling, or doing that seems icky? What am I feeling pulled towards? How can I be a little kinder with myself? Nothing time-consuming, nothing ground-breaking. But it is helping me to get really honest and clear about what I truly want and need in my life. Join me. Let's talk about it. Probably the first of many, but I'm looking forward to this conversation with you... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/254  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Ok, *today* we are going to focus on something that I know brings a lot of confusion, guilt, and pressure (aka anxiety) into our lives...and that is: ​what community looks like​. I have experienced this myself and I talk to students every week about it. The people in our lives. Get-togethers and social gatherings. Family and holidays and vacations. Friend groups, acquaintances, colleagues. How are we supposed to interact with all of these people? How many people should we have in our lives? ​What does community look like​? If you feel like you're constantly cycling through obligations, expectations, and trying to live up to some social-media-inspired lifestyle, full of people, this one is for you. Let's talk about community and take some time to define this for ourselves together today. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/253  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

Good morning. ☀️ I hope this finds you well. That you're doing ok so far this week. That you're hanging in, finding some flow, letting yourself breathe, and being kind with yourself. On this week's episode of ​The Transforming Anxiety Podcast​ I wanted to explore how we can move through *all the things* without having quite such a death grip on life. Because, I mean, I think we DO. I've noticed we're holding on to it all pretty tightly...hoping that we can make it, that we can push through, that we can force it all to work and get all the people to cooperate and generally get things together. But I wonder: what if we loosened our grip? What if we relaxed our jaws, shook off some tension, and let go just a little bit? What if we ​hold it lightly​? We don't have to swing all the way into "screw it, nevermind, I give up" mode. We could just...chill. You've heard of this, yeah? The concept of chilling out.

Ahhhhh, it's good to be back...back to transforming anxiety. I missed you. In this week's episode of The Transforming Anxiety Podcast I'm sharing a bit with you about why I took a(n unplanned) break, how I personally struggle a bit, and what we have to look forward to together: work that I want to do, practices I want to steep myself in, teachings I want to stay close to. With you... I want you to know that I don't take the fact that you're here lightly. I don't for a second take it for granted that you're here with me. That you listen in. That you share your inbox with me. That this work means something to you. It means the world to me, too. And that's why I do it. That's why I show up. That's why I love on you and bring you these conversations, from my heart and my research and my curiosity and a deep love for all of us who feel and struggle and work with and around and inside of anxiety. I get it. I walk this path right alongside you. I'm so glad to be back. I've been thinking about you. And working hard. And also had to just take a moment to breathe and sit in the dark. But I missed you. Let's get back to transforming anxiety... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/251  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

This week on The Transforming Anxiety Podcast we're going to talk about that inner pileup of garbage that happens after days, weeks, months, YEARS of conversations, work, get-togethers, parenting, and activities. Alllll the garbage that starts gumming up the works, internally. The residue that happens when we ignore ourselves a little bit, when we bite our tongues, when we hold back, when we make ourselves small… And, more importantly, we're going to talk about a few specific ways you can take out the trash for yourself so that you feel better and things run more smoothly. If you've ever felt bogged down at work, slow to make decisions, overly impatient with your family, or just like you can quite THINK clearly…it may be because the inner trash is piling up. These are all pretty common signals that something needs to be said, that it's time to take a good, hard look at how you're adulting, or that maybe a regular routine or pattern could use some adjustment. This one is full of practical approaches to emotional ick. Ways to take care of yourself and clear things out. A little preemptive spring cleaning mid-winter, y'know. Join me and let's do this one together. Let's take out all the trash… Full show notes are located at: www.kellyhanlinmccormick.com/podcast/250  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Submit your questions to me by CLICKING THIS LINK. I can reply directly to you and may use your question or comment on a future episode of the show! Also: I just love hearing from you. Let's be in touch.

I don't know about you, but I looooove to put my nose into other people's business. (Except I do know about you...I'm guessing you do this, too. Only about 100% of my students and friends and family do it.

I have something that sounds fun today, but is way more important than its cute little name and that is: time confetti. Have you ever had the feeling that you should have more time in your days and weeks than you do? Or sat down to relax for a few minutes and then looked at the clock to realize that an hour had flown by? Or felt so completely fragmented and distracted mentally that even when you get a moment to focus on something...you can't? We can't manage time itself, but we CAN manage ourselves around time. And looking how we shred our time into little itty bitty pieces of confetti and then bemoan the loss of it is a pretty powerful way to start the new year. It'll give us something to think about while we cook this month and gear up for 2024...more about that in last week's episode of The Transforming Anxiety Podcast.

New year! But same me. Same you. Same all of us. This week's episode of ​The Transforming Anxiety Podcast​ is a "what's new in the new year" but also an acknowledgment of: not much.

To start out the new year, I am SO excited to bring a really great conversation to you on this week's episode of ​The Transforming Anxiety Podcast​. I'm talking with Scott Stabile, author, teacher, and love activist, about his new book: Enough As You Are. This book is an absolute must read. Pick it up anytime, on any page, and you'll find important lessons that you can bathe your brain in so that you can remember to remember: you are enough just as you are. Love wins. And practices like compassion, truth-telling, and being present are key. I thought this discussion was the perfect way to begin this year. To clean the slate. To bring fresh eyes and a new perspective as we embark on the next iteration of your path, your growth, your LIFE. ​Join me for this rich conversation with Scott Stabile​...we'll see you there. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/246  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Tis the season, friend...this week on The Transforming Anxiety Podcast we're going to talk about joy. It seems we have a verrrrry tricky dynamic with joy. Have you noticed? We want to feel happy. We crave ease and contentment. And then, as soon as we feel like things are going okay, a nagging sense of doom creeps in. How can we get more joy in our lives?

Ohhh this is gonna be a good conversation heading into the holidays...something I talk about with EVERY single student of mine is their own personal definitions. Meaning: What do YOU think success looks like? What do YOU think a good friend does / says? What do YOU think it means to be a wonderful parent / employee / boss / neighbor / writer / activist? What do YOU think is enough? We get wrapped up in the ideas of what we think good moms do, how the dinner needs to go, and what we need to prepare, plan for, and schedule for the family. We get consumed with doing more, going nonstop, and pulling off flawless gatherings. Folks...let's lay that weapon down. Stop letting outside definitions of what good enough looks like rule (read: wreck) your life. Today we're going to talk about it and I'm STRONGLY inviting you to come up with your own personal definitions. For all of it... Join me for this week's episode of ​The Transforming Anxiety Podcast​ and let's talk about personal definitions. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/244  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Y'know how movies sometimes have the "​director's cut​" where they play the whole movie with the filmmaker(s) speaking over the top of it, giving insights and outtakes and ideas about the whole process? Today, on ​The Transforming Anxiety Podcast​, I want to use this Hollywood idea and apply it to our relationships (haha, yup). I think we can borrow from this to give ourselves, and the people we love, more insight into how we're thinking and feeling. In real time. Join me for this discussion as we explore the director's cut in *your* life...and consider how this could bring hugs swaths of awareness, clarity, and compassion into your mind and heart. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/243  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

This one seems timely, given where we're at in the year...and, I don't know, history. Let's talk about ​expectations​ today. Should we raise our expectations? Lower them? Drop them altogether? And where the hell do our expectations come from in the first place? Yeah... This isn't a step-by-step tactical roadmap to sorting out expectations. But this conversation IS a study in awareness and giving ourselves some room to *breathe*. And after the last few years + as we go deeper in the holiday season, we all need reminders and spaces like this, methinks. ​Join me for this brief exploration into expectations​...let's do this together. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/242  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

  Full show notes are located at: www.kellyhanlinmccormick.com/podcast/241  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

  Full show notes are located at: www.kellyhanlinmccormick.com/podcast/240  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Welp, we've made it to November. Which means: everyone is gonna start talking about gratitude. ​So, ok, ok, I put together a gratitude episode for us​.

I have another amazing interview for you this week on ​The Transforming Anxiety Podcast​...Scott Simon is joining me to talk about his book, Scare Your Soul. And this is far more than a book: it's an entire *movement*. Scott is a speaker, entrepreneur, and writer. And he has completely transformed his life by harnessing the fear he felt about, well, a lot of stuff. Starting with: his fear of singing in public. You've heard the old "feel the fear and do it anyway" adage? Yeah, yeah...but, HOW? ​That's what Scott's here to share with us​. His book outlines a roadmap for HOW to get out of the fear that limits you, keeps you doing the same ol' same ol', and traps you in a life that's not quite you. And the stories he shares along the way are inspiring, silly, heart-wrenching, and wildly motivating. His voice shines straight through the book. ​Join me for this conversation with Scott​. His perspective on fear is so refreshing. I'm looking forward to sharing this one with you... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/238  Find out more about Scott Simon and join the Scare Your Soul movement by visiting www.scareyoursoul.com  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

How are you? I'm so glad that we get to hang out each week. That you make space for these notes in your inbox. That you join me on this path of transforming anxiety and self-compassion and kindness and awareness. I truly believe this is the most important work of our lives. And it means a lot that you're here. Thank you. ☺️ I wanted to have a short and simple conversation with you this week about emotions; particularly with how we ​react to emotions​. I wonder what could be different if we considered our feelings as information... I wonder what could shift if we used emotions as suggestions as to what could be going on inside of us... I wonder if we could hang out with our emotions for a moment, instead of reacting to how we're feeling, what could change... Let's talk about it. Join me for this episode of ​The Transforming Anxiety Podcast​ and let's explore reacting to emotions together. See you there... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/237  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

This week on The Transforming Anxiety Podcast I want to consider a phrase I know you've heard before, don't burn your bridges, alongside a less common idea, burn the boats. It's a fiery mash-up this week. We're going to explore why it's important to ​keep the bridges, burn the boats​. This conversation is all about relationships and commitment. Awareness and engagement. It's mostly about intention. What do you want? And how do you get there? Let's talk about it together today...​see you there​. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/236  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

I have a wonderful guest for you today. I am SO excited for this episode of ​The Transforming Anxiety Podcast​. Honestly, this one isn't optional. This work isn't a "nice to have" kind of thing. I don't think I can overstate how important ​polyvagal theory​ is in the world of transforming anxiety. These principles give us a how-to guide in befriending our nervous systems and, therefore, a shortcut directly into slowing down the fight-or-flight stress response and leaning towards the rest-and-digest relaxation response. There are many tools and practices out there: thought work, meditation, yoga, breath work, somatic tools, etc. that give us a way inside, a way to sit, a way to cultivate awareness and compassion and steadiness. And really, polyvagal theory is the science-backed scaffolding that shows you how and why those other practices are so effective. They all have elements of this theory embedded in them and use our nervous system in various ways to create, well, freedom. ​Join me for this great conversation with Deb where we explore​: The 3 elements of well-being The 3 main principles of polyvagal theory Resilience Listening The pathways of connection And why we're not *supposed* to live our lives feeling happy all the time, always comfortable and at ease I'll see you there... Full show notes + a video of our conversation are located at: www.kellyhanlinmccormick.com/podcast/235  To find out more about Deb Dana, visit https://www.rhythmofregulation.com/  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

This week's episode of ​The Transforming Anxiety​ is literally straight from my heart to yours. We're talking about ​preemptive quitting​ this week. Why? Because this is the sit-down-pay-attention-clear-the-decks talk I had to have with myself recently. Preemptive quitting is when you quit ahead of time. You quit as a backwards way of protecting yourself from rejection, disappointment, or failure. You say NO so that no one can say no to YOU. And hey, it kinda works. I just suspect there's probably a better way to go about our lives and thought we should talk about it. I know I need this. And I'm offering my personal work to you this week because I suspect I've got some company out there. ​Join me for this week's conversation​... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/234  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Something I think we all *know* but don't spend much time understanding is that: change is hard. On this week's episode of ​The Transforming Anxiety Podcast​, I wanted to explore it with you on a deeper level. ​WHY is change so hard?​ There are a couple different kinds of change that happens in our lives. One way change occurs is that something big and major happens, and it affects everything. New job, new city, new baby, new relationship...the loss of a loved one, retirement, an empty nest, the end of a relationship. These kinds of changes strike quickly and affect everything and it's up to us to deal with the aftershocks as we adjust to the new normal. But there are other, slower, choice-based changes in our lives, too. Habits, routines, ways of speaking, feelings, belief systems, how we show up in the world. These things take constant choices, daily decisions, and real commitment...so that we can ultimately cross over a line and feel fundamentally transformed as a result. The latter is what I want to focus on today. Join me for this conversation re: change. And bringing some awareness and a 4-step process to make change a bit easier (if not outright pleasant).

Time for some real talk: this week on ​The Transforming Anxiety Podcast​, we're going ​underneath the conversation​... Y'know how when you're talking with someone, there are the words that are actually being said, the back-and-forth dialogue that is happening out loud...and then there's the inner conversation you're having ABOUT the conversation? We all do this. We say, "sure, I'll be there!" when we're really thinking, "ugh, I don't have time for this." Or we complain to our partner about the dirty clothes on the floor while we're really thinking, "why don't you see me and understand me as a PERSON?!" Yeah. ​Underneath the conversation​. If you're feeling chronically misunderstood, bitterly resentful, or completely out of sync with what's happening around you, you may be missing what's underneath the conversation. Remember: we all do this. We're just trying to make it through the day and get dinner on the table. But... ...being willing to get honest about what's underneath the conversation can change your talks, and relationships, forever. Join for this week's show. Let's talk...like underneath the conversation REAL talk. Full show notes are located at: www.kellyhanlinmccormick.com/podcast/232  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

I'm SO excited to be back to our conversations with authors, psychologists, and all-around amazing people. This week on ​The Transforming Anxiety Podcast​ I have a brand-new book to share with you: ​Generation Anxiety: A Millennial and Generation Z Guide to Staying Afloat in an Uncertain World​ written by psychologist, keynote speaker, and consultant Dr. Lauren Cook. Dr. Lauren has a refreshing and accessible approach to anxiety and her thoughts are geared specifically towards millennials and Gen Z'ers, making the work timely and uniquely suited to young professionals, parents, and those coming of age with tech, media, and the flood of cultural conditioning that is baked into our world today. Join me for this conversation around anxiety, our shared phobia (it's weird and gross), and her insights for keeping your head above water in these trying times. If you'd like to catch the video version of our conversation just click here. This is a great episode not only for all of you millenials and gen Z'ers, but for those who have people in these age groups in their lives. To find out more about Dr. Lauren, visit www.drlaurencook.com and you can find her on Instagram and TikTok @dr.laurencook Full show notes are located at: www.kellyhanlinmccormick.com/podcast/231  Text PODCAST to +1 (816) 354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

Super quick, simple, and powerful practice for you today on ​The Transforming Anxiety Podcast​: we're going to talk about ​naming the things​. Most of the time, we're lost in our thinking. We're telling stories about what's happening, we're fighting against how we're feeling or doing our damnedest to try to feel something *else*, and we're spinning out over the difference between our current situation vs. what we think should be happening. *sigh* Today we're going to explore the practice of naming the things. Simply recognizing and being aware of what is...and naming it. I feel anxious. I don't like this. I need a break. I'm tired. No editorializing, no fixing, no explaining. Just: right now, it's like this. Become aware. Observe. Name it. Simple...not always easy, sure, but worth practicing. Let's talk about it together on this week's episode of the podcast. ​Join me there​... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/230  Be sure to join my email list so you don't miss announcements, new classes, and podcast updates by visiting www.kellyhanlinmccormick.com  Text PODCAST to +1 (816) 354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

This week's ​Transforming Anxiety Podcast​ is all about giving you a handful of tools that you can use to take care of yourself when you're really *in it* with anxiety. We're going to talk about ​the boat, the volcano, the mountaintop, and the tide​. These are all mental images, drawn from nature, that illustrate the journey, the experience, or an ideal direction to point yourself in re: transforming anxiety. The boat: being safely carried above the water is a good thing, but we have to be willing to look underneath to see what's going on. The volcano: because we live this close to that eruption point and would rather create space so we can pause and respond mindfully vs. reacting impulsively. The mountaintop: our struggles, challenges, and pains aren't permanent; we aren't always going to be climbing up a mountain. We can remember to stop, grab a granola bar, and take in the view. The tide: it all ebbs and flows, crashes and recedes, over and over again. Join me for this discussion and these tools to support yourself on your path... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/229  Text PODCAST to +1 (816) 354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...

I think we could all use a little break, a deep breath, ​a mid-year check-in​... And sure, we can touch base with those goals and resolutions from January. That's not a bad idea. But I'm more interested in a mid-year return to self. We live our days, our hours, and our minutes smack dab up close to whatever's happening: what we need to do, all the stuff we have to accomplish, where we need to go, things we need to check off the list. But this week on ​The Transforming Anxiety Podcast​ we're going to zoom out, get some perspective, and take the eagle view of life. The long game. The bigger picture. Sometimes we all need to hit pause and remind ourselves: we're human beings, not human doings. We need to live, breathe, and BE...not produce, go, and do. Let's talk about it together this week. Mid-year check-in, baby. Mid-year return to self... Full show notes are located at: www.kellyhanlinmccormick.com/podcast/228  Text PODCAST to +1 (816)354-1279 and I'll send mindfulness reminders, anxiety hacks, and little love notes your way from time to time...