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
Mar 4, 2026 • 21min
475 Social Anxiety TRICK: Focus on THIS ONE THING to Instantly Feel More Confident in Groups
In this episode, I share a powerful mindset shift that helps you stop performing in social situations and start connecting, even when anxiety comes along for the ride. If social situations leave you replaying conversations for hours afterward, this episode is going to give you a completely different way to respond.
Feb 25, 2026 • 20min
474 ERP at Home: How to Build an Exposure Plan Without a Therapist
In this episode, I walk you step-by-step through how to build your own exposure and response prevention (ERP) plan so you can start breaking the OCD and anxiety cycle with clarity, courage, and compassion.
Feb 18, 2026 • 23min
473 Mindfulness vs. Distraction: Which is Better for Anxiety & Panic? (A Therapist Explains)
In this episode, I break down the difference between mindfulness and distraction for anxiety so you can stop second-guessing yourself and start responding in ways that actually support long-term recovery.
Feb 11, 2026 • 36min
472 How to make Exposures FUN(ish) with Kimberly Leonte
Kimberly Leonte, an OCD therapist and researcher who blends ERP with compassion and play. She explores making exposures more playful and doable. They discuss game-based exposures, using humor and music, personalizing activities, and keeping play challenging enough to work. Practical tips and creative examples make treatment feel lighter while still targeting anxiety.
Feb 4, 2026 • 24min
471 STOP Googling Symptoms: The 3-Step Plan to End Cyberchondria & Health Anxiety
If you find yourself compulsively Googling symptoms and feeling more anxious than reassured, this episode offers a compassionate, evidence-based 3-step plan to help you break free from cyberchondria and health anxiety.
Jan 28, 2026 • 19min
470 5 Things to ask yourself when you have anxiety
In this episode, I share five simple, science-based questions you can ask in moments of anxiety to help you respond skillfully—without feeding rumination, avoidance, or fear.
Jan 21, 2026 • 20min
469 How to Stop Overthinking EVERYTHING (Even If You Can't Control It)
In this episode of Your Anxiety Toolkit, Kimberley Quinlan breaks down why overthinking feels so necessary—and shares practical, compassionate tools to help you stop ruminating and get back to living your life.
Jan 14, 2026 • 18min
468 Mindfulness Exercise for OCD
In this episode, I share the one mindfulness skill I teach every OCD client to help you respond to intrusive thoughts without getting stuck in rumination, urgency, or compulsions—especially when you're feeling overwhelmed.
Jan 7, 2026 • 18min
467 How to Calm Your Mind Before Bed: Anxiety Relief for Sleep‑Trouble Nights
In this episode, Kimberley Quinlan shares a gentle, science-backed approach to calming nighttime anxiety by shifting away from forcing sleep and toward helping your nervous system truly rest.
Dec 31, 2025 • 14min
466 5 Mental Health Priorities for a Calmer, Stronger 2026
In this episode of Your Anxiety Toolkit, Kimberley Quinlan shares five science-backed mental health priorities to help you build a calmer, stronger, and more compassionate relationship with anxiety in 2026.
