Your Anxiety Toolkit

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Your Anxiety Toolkit aims to provide you with helpful tools to manage anxiety, stress and other emotions that get in the way.

Kimberley Quinlan, LMFT


    • Jul 14, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 28m AVG DURATION
    • 401 EPISODES

    4.9 from 654 ratings Listeners of Your Anxiety Toolkit that love the show mention: kimberley, anxiety and ocd, toolkit, quinlan, love kimberly, sleep anxiety, diagnosed with ocd, ocd and anxiety, self compassion, virtual hug, kindness and compassion, anxiety ocd, beautiful day, anxiety disorder, sufferers, big fat, thank you kimberly, great reminders, love her content, hard things.


    Ivy Insights

    The Your Anxiety Toolkit podcast has been an invaluable resource for me during the past year and a half, especially during the challenging times brought about by the Coronavirus pandemic. This podcast has not only helped me tackle more difficult tasks and inspire me to become a distress helpline volunteer, but it has also provided me with valuable insights and tools to cope with anxiety, stress, shame, and other negative emotions. The thoughtful and compassionate approach of host Kimberley shines through in every episode, making it a true gift for anonymous strangers around the world.

    One of the best aspects of this podcast is Kimberley's warmth and kindness that radiates throughout each episode. Her calming voice and genuine compassion provide a sense of comfort and support that feels like having a trusted friend by your side. The wide range of topics discussed, including OCD, anxiety, self-compassion, grief, boundaries, mindfulness, and more, offer practical advice and life-changing insights. Additionally, the inclusion of guest speakers adds diversity in perspectives and further enriches the content.

    While it is hard to find any significant flaws in The Your Anxiety Toolkit podcast, one minor downside may be the limited opportunity for direct interaction or asking specific questions. Although Kimberley does her best to address various concerns through her episodes, some listeners might wish for more personal engagement or clarification on certain topics. However, this small drawback does not undermine the tremendous value offered by the podcast as a whole.

    In conclusion, The Your Anxiety Toolkit podcast is an exceptional resource for individuals dealing with anxiety disorders or those seeking strategies to improve their mental well-being. Kimberley's wisdom combined with her kindness creates a welcoming atmosphere that fosters self-compassion and growth. Whether you are looking for tools to manage anxiety or guidance on navigating difficult emotions, this podcast offers relevant insights presented in an empathetic manner. I highly recommend it to anyone on their journey towards better mental health.



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    Latest episodes from Your Anxiety Toolkit

    442 What 99% of People Get WRONG About Intrusive Thoughts

    Play Episode Listen Later Jul 14, 2025 21:01


    In this episode, Kimberley Quinlan breaks down the most common misconceptions about intrusive thoughts and shares powerful, compassionate strategies to help you respond in a way that reduces anxiety and stops the OCD cycle.

    441 The 6 Ways Social Anxiety Keeps You Stuck (And How to Break Free)

    Play Episode Listen Later Jul 7, 2025 31:33


    Struggling with social anxiety? In this episode, Kimberley Quinlan shares the six sneaky ways it keeps you stuck — and the powerful mindset shifts that will help you break free.

    440 How to Stop Hating Anxiety

    Play Episode Listen Later Jul 1, 2025 38:43


    In this episode of Your Anxiety Toolkit, Kimberley Quinlan explores how shifting from hating anxiety to gently befriending it can radically reduce your suffering and help you live more in alignment with your values. What you'll learn in this episode: Why resisting anxiety may be keeping you stuck in a cycle of fear How to respond to anxiety without fueling it or making it worse A simple shift from “good vs. bad” to neutral observation The power of willingness and how to soften your approach to discomfort A visualization strategy Kimberley uses to stay aligned with her values A calming guided meditation to help you practice non-hatred in real time

    anxiety stop hating your anxiety toolkit
    439 Afraid to Fly? This Is What I Tell My Clients Before Every Flight

    Play Episode Listen Later Jun 23, 2025 38:27


    In this episode of Your Anxiety Toolkit, Kimberley Quinlan breaks down the real reasons behind flying anxiety and offers practical, compassionate tools to help you board that plane with more confidence and calm.  

    clients afraid flight your anxiety toolkit
    438 This 3-Minute Script Can Shift How You Face Your Anxiety Today

    Play Episode Listen Later Jun 16, 2025 13:33


    In this episode, Kimberley Quinlan shares a compassionate 3-minute morning script designed to help you gently shift your mindset, speak to yourself with kindness, and take brave steps forward—even when anxiety feels overwhelming.

    437 An OCD Success Story (with Lydia Davies)

    Play Episode Listen Later Jun 9, 2025 40:30


    In this inspiring episode, Lydia Davies shares her powerful OCD recovery story—including how she faced fears around somatic OCD, scrupulosity, and intrusive thoughts with bravery, self-compassion, and evidence-based strategies.

    436 6 Schedule Habits That Are Secretly Making Your Anxiety Worse

    Play Episode Listen Later Jun 2, 2025 32:17


    Feeling overwhelmed by your to-do list? In this episode, anxiety specialist Kimberley Quinlan reveals six sneaky schedule habits that may be fueling your anxiety—and exactly how to shift toward calm, clarity, and confidence in your daily routine.

    435 Eating Disorder vs OCD: How to Tell Them Apart and Why It Matters (with Guilia Suro)

    Play Episode Listen Later May 26, 2025 40:17


    In this episode, Kimberley Quinlan and Dr. Giulia Suro unpack the overlapping features of OCD and eating disorders, helping you understand how to tell them apart, how they interact, and how to treat them effectively.

    434 Sensorimotor OCD (with Max Maisel)

    Play Episode Listen Later May 19, 2025 37:18


    In this episode, OCD specialist Dr. Max Maisel joins Kimberley Quinlan to unpack the misunderstood experience of Sensorimotor OCD and offers empowering, evidence-based strategies to help listeners find relief and reclaim their lives.

    433 OCD & the Brain (with Uma Chatterjee)

    Play Episode Listen Later May 12, 2025 67:03


    In this eye-opening episode, Kimberley Quinlan and neuroscientist Dr. Uma Chatterjee explore the fascinating science behind OCD, offering powerful insights into why OCD feels so real—and how understanding your brain can be a key to recovery.

    432 OCD Treatment in 2025: Updates in Research, Treatment & the Future (with Dr Jon Abramowitz)

    Play Episode Listen Later May 5, 2025 50:51


    In this episode, Kimberley Quinlan and Dr. Jon Abramowitz explore the current state of OCD treatment in 2025, highlighting what's working, what challenges remain, and how the future of personalized, evidence-based care is evolving.

    431 What if I Never Find True Love?

    Play Episode Listen Later Apr 28, 2025 44:51


    In this heartfelt episode, Kimberley Quinlan and relationship therapist Elizabeth Shaw explore how to manage the anxiety, grief, and pressure that often come with dating and the fear of never finding love.

    430 How to Stop Overthinking Every Social Interaction

    Play Episode Listen Later Apr 21, 2025 14:55


    In this episode of Your Anxiety Toolkit, Kimberley Quinlan shares why we spiral after social situations and gives you a 4-step strategy to break the overthinking cycle with self-compassion and intention.

    429 The Secret to Unshakable Confidence (with Russ Harris)

    Play Episode Listen Later Apr 14, 2025 44:17


    In this episode, Kimberley Quinlan and Dr. Russ Harris explore how to build real, lasting confidence—not by eliminating fear, but by learning to take action alongside it.  

    428 The Fear of Judgment: How to Stop Worrying About What Others Think

    Play Episode Listen Later Apr 7, 2025 16:50


    In this episode, Kimberley Quinlan shares practical tools to help you stop fearing judgment and start living more freely, even when anxiety is along for the ride.

    427 Listen to This if You are Completely Overwhelmed

    Play Episode Listen Later Mar 31, 2025 17:50


    If you're feeling mentally, emotionally, or physically overwhelmed, this episode offers compassionate, science-based strategies to help you reset your nervous system and gently take back control.

    426 Do I have GAD or OCD? (or both) How to tell the difference

    Play Episode Listen Later Mar 24, 2025 29:22


    Not sure if you're struggling with Generalized Anxiety Disorder (GAD) or Obsessive Compulsive Disorder (OCD)? In this episode, Kimberley shares her personal journey with both and breaks down how to tell the difference—so you can get the right support and start healing.

    425 Overcoming Anticipatory Anxiety (with Sally Winston)

    Play Episode Listen Later Mar 17, 2025 49:58


    Anticipatory anxiety tricks your brain into believing the worst-case scenario is already happening, but in this episode, Dr. Sally Winston shares powerful mindset shifts to help you break free from the cycle of worry.

    424 Kimberley Answers Your TOP Questions About Generalized Anxiety Disorder

    Play Episode Listen Later Mar 10, 2025 30:30


    Struggling with Generalized Anxiety Disorder (GAD)? Learn how to identify GAD, manage symptoms, and break the cycle with proven, science-backed strategies

    423 3 Attitude Shifts for Anxiety & Panic (That Help YOU Thrive at Work, Relationships, and Health)

    Play Episode Listen Later Mar 3, 2025 28:15


    In this episode, we explore three powerful attitude shifts that can transform your relationship with anxiety, helping you navigate life's challenges with confidence and resilience.

    422 If You Are in a Tough Place Right Now, This Will Change Your Life

    Play Episode Listen Later Feb 24, 2025 18:11


    In this episode, we explore how to break free from frustration and self-judgment by shifting from stress to self-compassion using the powerful practice of loving-kindness.

    421 How to Be Optimistic (in a Scary World)

    Play Episode Listen Later Feb 17, 2025 15:27


    In this episode, Kimberly Quinlan shares practical strategies to help you cultivate optimism even when the world feels overwhelming, offering tools to shift your perspective and find hope. What to Expect in This Episode: Learn how acknowledging your struggles can be the first step toward optimism. Discover the power of connecting with others who are working to make a positive difference. Find out how focusing on what you can control can shift your mindset. Hear a personal story about how taking responsibility in relationships transformed Kimberly's outlook. Get practical tips for spotting acts of kindness and beauty in your everyday life. Understand why optimism is a practice and how you can start cultivating it today.

    420 My Bravest Year Yet (my personal PTSD + OCD journey)

    Play Episode Listen Later Feb 10, 2025 42:42


    In this deeply personal episode, Kimberley shares her journey through OCD and PTSD recovery, revealing the struggles, breakthroughs, and the powerful strategies that helped her make this her bravest year yet.  

    419 Perfectionism OCD (with Danielle & Andrew Cohen)

    Play Episode Listen Later Feb 3, 2025 39:01


    In this episode, Danielle and Andrew Cohen share their personal and professional insights on perfectionism OCD, how it impacts relationships, and the key strategies that have helped them navigate anxiety, communication, and growth together.

    418 Listen to This if You Are Having a Panic Attack

    Play Episode Listen Later Jan 27, 2025 27:27


    In this episode, we dive into practical, compassionate strategies to navigate panic attacks, offering tools to help you regain control and find calm amidst the storm.

    417 How to Fall Asleep (with OCD and Anxiety)

    Play Episode Listen Later Jan 13, 2025 44:09


    In this episode, Kimberley Quinlan and Sue Chuddy dive into practical strategies for managing OCD and anxiety-related sleep disturbances, offering actionable tools to help you reclaim restful nights.

    416 Thriving with Relationship OCD (with Andrew & Danielle Cohen)

    Play Episode Listen Later Dec 30, 2024 47:29


    In this insightful episode of Your Anxiety Toolkit, Kimberley Quinlan chats with Andrew and Danielle Cohen about navigating the challenges of Relationship OCD (ROCD) through lived experience, clinical expertise, and actionable strategies for thriving in relationships.

    415 6 Eating Disorder Rules (That Saved My Life)

    Play Episode Listen Later Dec 23, 2024 21:02


    In this episode, Kimberley Quinlan shares the six powerful rules that guided her eating disorder recovery and continue to help her clients find freedom and healing.

    414 How to Navigate Depression (During the Holiday Season)

    Play Episode Listen Later Dec 16, 2024 23:14


    In this episode, Kimberley Quinlan shares practical strategies for navigating holiday-related depression, from setting boundaries to finding small moments of joy, so you can create a season that prioritizes your mental health.

    413 The One Anxiety Recovery Skill I Am Doubling Down On

    Play Episode Listen Later Dec 9, 2024 11:43


    In this episode, Kimberly Quinlan shares the transformative anxiety recovery skill of embracing all emotions and offers practical strategies to help you reduce fear and build emotional resilience.

    412 Why Do I Keep Pulling My Hair Out? (Understanding Trichotillomania)

    Play Episode Listen Later Dec 2, 2024 14:05


    Ever wonder, 'Why do I keep pulling my hair out?' In this episode, we break down the reasons behind Trichotillomania, including stress, boredom, genetics, and more. We also cover strategies like Cognitive-Behavioral Therapy (CBT) and Habit Reversal Training (HRT) to help you manage hair-pulling urges and stop the cycle.

    411 My Secret Weapon for Managing OCD Urges

    Play Episode Listen Later Nov 25, 2024 12:50


    In this podcast episode, Kimberley Quinlan dives into how to manage OCD urges effectively, breaking down why they feel so real and sharing actionable strategies to resist compulsions and regain control.

    410 How to Stop Worrying If People Are Judging You (A Compassionate Approach)

    Play Episode Listen Later Nov 18, 2024 21:41


    In this episode, Kimberley Quinlan shares practical tools and mindset shifts to help you stop worrying about being judged and embrace authenticity.

    410 How to Stop Worrying If People Are Judging You (A Compassionate Approach)

    Play Episode Listen Later Nov 18, 2024 21:41


    In this episode, Kimberley Quinlan shares practical tools and mindset shifts to help you stop worrying about being judged and embrace authenticity.

    409 Foods That Increase Anxiety (and Foods That Help with Anxiety) - with Heather Lilico

    Play Episode Listen Later Nov 8, 2024 44:23


    In this episode, holistic nutritionist Heather Lilico shares practical insights on how food choices can help manage anxiety, support mental well-being, and create a balanced approach to nutrition.

    408 How to Overcome the Fear of Medical Procedures (A Therapist's Guide)

    Play Episode Listen Later Nov 4, 2024 18:15


    In this episode of Your Anxiety Toolkit, Kimberley Quinlan guides listeners through practical strategies for managing the fear of medical procedures, such as needle and blood phobias. Drawing from both professional expertise and personal experience, she shares actionable tips to help listeners confront their fears with compassion and resilience. Learn how to turn anxiety into a manageable experience and feel empowered through the process.

    407 How to Manage Election Anxiety (Strategies for Dealing with Political Stress)

    Play Episode Listen Later Oct 28, 2024 11:31


    406 How to Stop the Downward Spiral of Depression Before It Takes Over

    Play Episode Listen Later Oct 21, 2024 15:09


    405 How to Stay Patient (and Calm) When Anxious

    Play Episode Listen Later Oct 15, 2024 11:55


    404 How to Break the Panic Cycle

    Play Episode Listen Later Oct 8, 2024 15:50


    403 Stop trying to stop emotions (it will slow down your anxiety recovery)

    Play Episode Listen Later Sep 27, 2024 18:37


    402 The 6 Ways OCD Keeps You Stuck (with Patrick McGrath)

    Play Episode Listen Later Sep 20, 2024 29:16


    401 Things People Secretly Do Because of Social Anxiety (with Natasha Daniels)

    Play Episode Listen Later Sep 13, 2024 37:58


    400 Everything I know about Anxiety Recovery (in one episode)

    Play Episode Listen Later Sep 6, 2024 20:05


    399 5 Types of OCD Compulsions

    Play Episode Listen Later Aug 30, 2024 16:03


    398 4 Ways that Anxiety Lies to You

    Play Episode Listen Later Aug 23, 2024 12:58


    396 Stress vs Anxiety (How to Tell The Difference)

    Play Episode Listen Later Aug 16, 2024 27:59


    396 Taking the Shame out of Anxiety and Addiction (With Tori Lynn Panzarella)

    Play Episode Listen Later Aug 9, 2024 38:28


    Managing the “Build Up” of Anxiety and Uncertainty | Ep. 395

    Play Episode Listen Later Aug 2, 2024 20:51


    394 If I Could Focus on Only One Thing in Anxiety Recovery, This Would Be It

    Play Episode Listen Later Jul 26, 2024 14:00


    The Rest to Productivity Ratio | Ep. 393

    Play Episode Listen Later Jul 19, 2024 17:46


    Finding Your Perfect Rest-to-Productivity Ratio The Burnout Dilemma Ever felt like you're constantly running on empty, juggling a never-ending to-do list, and battling that nagging voice that tells you you're not doing enough?  You're not alone.  In a world that glorifies hustle and productivity, finding the right balance between rest and work can feel impossible.  But what if I told you that striking this balance is not only achievable but essential for your well-being? Today, let's dive into the concept of the rest-to-productivity ratio—a game-changing approach to ensure you're resting enough to fuel your productivity and thrive without burning out.

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