474 ERP at Home: How to Build an Exposure Plan Without a Therapist
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
Release Date: 02/25/2026
Bonus Episode: Sleep Anxiety: The 1 Thing Everyone Gets Wrong About Sleep Hygiene
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
In this episode, I talk about why so many people struggle with sleep anxiety even when they’re doing everything “right.” You might be following all the sleep hygiene rules, no screens, consistent bedtime, calming routines, and still lying awake, wondering what’s wrong. The truth is, for anxious brains, trying too hard to sleep can actually make it harder. Sleep is one of the few biological processes that resists effort, and the more pressure you put on it, the more alert your body becomes.
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482 Why My ERP Isn't Working: 5 Common Mistakes & What to Fix
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
In this episode, I walk you through the five most common mistakes people make with ERP and share practical, compassionate strategies to help you break free from the OCD cycle and make your recovery work more effective.
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Bonus Episode: 5 Self‑Compassion Exercises That Support ERP & OCD Recovery
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
In this episode, I talk about something that doesn’t replace ERP, but actually makes it more effective: self-compassion. So many people worry that being kind to themselves will weaken recovery, let them off the hook, or make OCD worse. But the truth is that self-criticism often increases anxiety, reinforces the obsession cycle, and leads to more burnout and exhaustion.
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481 Harm OCD Explained: What It Is, Why It Happens & How to Manage It
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
In this heartfelt episode, Kimberley Quinlan and therapist Lacey Yukelson unpack what harm OCD really is, why it feels so terrifying, and how recovery becomes possible when you stop fighting the thoughts and start changing your response.
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Bonus Episode: What to Say When Your Brain Freezes in Conversation: Social Anxiety Rescue Script
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
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.
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480 People Pleasers and the Shame They Hide (with Maggie Nick)
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
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.
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Bonus Episode: The 3 Hidden Causes of Your UNEXPECTED Panic Attacks (And How to Fix Them)
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
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.
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479 Why the Most Responsible People Struggle in Silence (with Dr Margaret Rutherford)
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
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.
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Bonus Episode: Cognitive Defusion: 4 Techniques to Detach from Intrusive Thoughts (Mental Compulsion Tool)
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
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.
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478 OCD Core Fears with Michelle Massi
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
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.
info_outlineIn 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.