Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
Kimberley Quinlan, LMFT | Anxiety & OCD Specialist
Kimberley Quinlan, an anxiety specialist for over 15 years, delivers Science-Based Solutions for Anxiety, Panic, Depression, OCD, Social Anxiety, Health Anxiety, & other difficult emotions.
The New York Times listed Your Anxiety Toolkit as one of the "6 Podcasts to Soothe An Anxious Mind" (April 27, 2024). We are on a mission to help people who want to thrive in the face of anxiety and other mental health struggles.
A beautiful life is possible!
The New York Times listed Your Anxiety Toolkit as one of the "6 Podcasts to Soothe An Anxious Mind" (April 27, 2024). We are on a mission to help people who want to thrive in the face of anxiety and other mental health struggles.
A beautiful life is possible!
Episodes
Mentioned books
Apr 10, 2026 • 13min
Bonus Episode: What to Say When Your Brain Freezes in Conversation: Social Anxiety Rescue Script
In this episode, I talk about what to do when your brain freezes in conversation and social anxiety suddenly takes over. So many people experience that moment where their mind goes blank and they immediately assume they've failed, but I want to help you understand that this is a freeze response, not a personal failure. When anxious brains feel pressure, freezing is a very common response.
Apr 8, 2026 • 53min
480 People Pleasers and the Shame They Hide (with Maggie Nick)
In this heartfelt episode, I sit down with Maggie Nick to explore why so many "good kids" grow into adults carrying deep shame, people-pleasing patterns, and fear of disappointing others—and how healing begins with compassion and understanding.
Apr 3, 2026 • 14min
Bonus Episode: The 3 Hidden Causes of Your UNEXPECTED Panic Attacks (And How to Fix Them)
In this episode, I talk about why panic attacks so often feel like they come out of nowhere when, in reality, there are usually hidden triggers building beneath the surface.
Apr 1, 2026 • 33min
479 Why the Most Responsible People Struggle in Silence (with Dr Margaret Rutherford)
In this episode, we explore how perfectly hidden depression can live beneath strength and success, and how learning to gently open up can begin to set you free.
Mar 27, 2026 • 10min
Bonus Episode: Cognitive Defusion: 4 Techniques to Detach from Intrusive Thoughts (Mental Compulsion Tool)
n this episode, I teach you a simple but powerful shift called cognitive defusion, a way to create space between you and your intrusive thoughts. So often, thoughts can feel urgent, dangerous, or completely true, like warnings you have to act on. But just because a thought feels real doesn't mean it is.
Mar 25, 2026 • 29min
478 OCD Core Fears with Michelle Massi
If you find yourself compulsively Googling symptoms and feeling more anxious than reassured, this episode offers a compassionate, evidence-based 3-step plan to help you break free from cyberchondria and health anxiety.
Mar 19, 2026 • 18min
Bonus Episode: OCD Subtypes Explained: Which ONE Is Holding You Hostage?
In this episode, I walk you through the many ways OCD can show up, because it's not just about germs or checking. OCD can attach itself to anything that matters to you, like relationships, health, morality, identity, or past experiences. If you've ever felt confused or alone in your thoughts, I want you to know there's a reason your OCD looks the way it does, and you're not alone in this.
Mar 18, 2026 • 35min
477 When Your OCD Brain Tricks You
This week's episode is a heartfelt and practical conversation about how OCD can change shape over time, the ways it tricks the brain, and the grounding tools that can help you move through fear with more courage and self-compassion.
Mar 17, 2026 • 12min
Bonus Ep: How to FORGIVE Yourself for Intrusive Thoughts: Self-Compassion for OCD Shame & Guilt
In this episode, we talk about one of the most painful parts of OCD and anxiety: the shame that comes from intrusive thoughts. Many people experience sudden thoughts that are violent, sexual, blasphemous, or completely against their values—and when they do, they often assume it must mean something terrible about them.
Mar 11, 2026 • 16min
How to SILENCE Your Inner Critic: 3 Self-Compassion Skills To Use IMMEDIATELY 476
In this episode, I walk you through how to retrain your inner critic using science-backed self-compassion skills so you can reduce anxiety, increase resilience, and build a healthier relationship with your own mind.
