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The Anxious Truth - A Panic, Anxiety, and Mental Health Podcast

The Anxious Truth - A Panic, Anxiety, and Mental Health Podcast

By Drew Linsalata
Struggling with panic attacks, agoraphobia, or other anxiety problems? The Anxious Truth will educate you, empower you, encourage you, and inspire you to get your life back! Listen to the podcast, read the books, join the social media community, and get on the path to recovery.
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EP 191 - Social Media, Mental Health, and Anxiety Recovery W/Kimberley Quinlan, LMFT
This week I’m joined by my friend Kimberley Quinlan to talk about responsible use of social media as it relates to mental health and anxiety recovery.  Kimberley starts from the premise that social media is neutral, but that the way we use it defines it as healthy or unhealthy.  Let’s take it from there! Kim and I went over: Taking responsibility for your mental health and social media use Recognizing the limits and pitfalls of social media Knowing the difference between psychoeducation and behavioral change Why the ability to find everything on the Internet can be a bad thing And more! --- For full show notes on this episode: My books, social, and other links: Support The Anxious Truth: Music Credit: AfterGlow by Ben Drake (with permission) Additional Music Credit In This Episode: Local Forecast Kevin MacLeod ( Licensed under Creative Commons: By Attribution 3.0 License
January 19, 2022
EP 190 - Why Is Anxiety Recovery So Damn Hard?
“I know what I’m supposed to do, but it’s just so hard to do it!” Am too broken or too weak? No. You are not broken or too weak. This is a difficult process. I say all the time that recovery is a simple plan, but that plan is very hard to execute. Let’s look at the two main reasons why this is such a hard road to travel. Why is recovery so damn hard? There are many reasons that all come together to make the process of recovery from an anxiety issue as hard as it is. In this episode, let's focus on what I think are the big two. These are the primary reasons why recovery can be so challenging. 1. Humans HATE Fear and Discomfort I’m not telling you anything you don’t know here. The bad news is that recovery requires that we intentionally and repeatedly move into a state of fear and discomfort. 2. Recovery Experiences Are NOT Conducive To Forming Good Habits When we compare experiences that help build strong habits, and experiences that help us toward recovery, they are polar opposites. Recovery experiences - being afraid and uncomfortable on purpose - are more well suited to the inhibition or blocking of good habit forming. We don’t like to have negative experiences (see reason one above), and we sure as hell don’t want to repeat them when we have them. So there's almost nothing about intentionally creating panic or near panic that sounds encouraging in terms of forming productive recovery habits. FOR FULL SHOW NOTES ON THIS EPISODE: MY BOOKS, SOCIAL, and OTHER LINKS: SUPPORT MY WORK MUSIC CREDIT:  AfterGlow by Ben Drake (with permission)
January 12, 2022
EP 189 - How To Slay Your Anxiety Dragon in 2022 (In 27,000 small steps)
Everyone wants to "overcome anxiety" in 2022.  Totally doable, but we do not slay this dragon in one epic swing of a sword. This is a journey of small steps that add up. Recovery is granular. It happens in small bits as the result of small changes and small individual experiences that add up over time. Recovery does not come in giant leaps and broad sweeps. Successful recovery is very much about starting small, being incremental and being consistent.  Really, recovery is about developing strong recovery HABITS. Let’s look at five small anxiety recovery habits you can work on to start the new year. For full show notes on this episode: My books, social media, and other links: Music Credit: AfterGlow by Ben Drake (with permission)
January 05, 2022
EP 188 - The Anxious Morning Podcast/Newsletter Launches Jan 3, 2022!
The Anxious Morning is a project I've been working on for about a year.  On January 3, the first edition of The Anxious Morning will hit the street, and the airwaves! For all the ways to listen or to subscribe free to the email newsletter, visit My goal with this project is to give you a more in-depth discussion of important anxiety and recovery topics that you can consume outside the chaos and algorithm madness that is the endless social media scroll.  Subscribe free to The Anxious Morning email newsletter and have everything dropped in your inbox each weekday morning.  Follow The Anxious Morning podcast on your favorite podcast app and listen to each episode as you start your day. These will be little 300-500 word newsletters and 3-5 minute podcast episodes that you can consume when in a quiet time, reflect on, then hopefully use as you go forward in your day.  I'll share some of my own stories, we'll go over recovery tips and techniques, I'll give you things to think about and work in, and I'll do my best to educate, encourage and empower you on your journey. I've always wanted to do a little morning "show" this way, and I love to write, so this is the best of both worlds, and hopefully a win/win for you and me. Join me in launching The Anxious Morning and making it a success. Thank you as always for your continued support and enthusiasm for my work.
December 29, 2021
EP 187 - MATTER over MIND
Recovery is based so much on intentionally doing things that are scary and difficult.  This concept is often interpreted as being a “mind over matter” thing.  While I understand the spirit and intention of this interpretation, is it quite incorrect and can actually be counterproductive. In reality, recovery is the exact opposite. Recovery is about allowing MATTER (reality) to take precedence over MIND. ---- For full show notes on this episode: My books, social, and other links: Support The Anxious Truth with a small donation: Music Credit: AfterGlow by Ben Drake (with permission)
December 22, 2021
EP 186 - Moving Away From Fear Toward A Value-Driven Life
When gripped by an anxiety disorder, much of life is dictated and driven by fear.  We make our choices and our decisions based on what we fear in an effort to avoid feeling the things we do not want to feel. When we work to build a new relationship with our anxiety, and we learn to no longer fear it, our lives become less about fear and more about what we truly value.  The process of recovery is in many ways a march from a fear-driven life to a value-driven life. For full show notes on this episode:   My books, social, and other links:   Support The Anxious Truth with a small donation:   Music Credit: AfterGlow by Ben Drake (with permission)
December 15, 2021
EP 185 - Finding Happiness Again Step-By-Step
"Why can't I feel happiness and joy?!?!?!" This question gets asked all the time.  It's a question I am personally quite familiar with.  When we are in the middle of the recovery process, still in the grips of anxiety and fear, we often find that we are unable to experience feelings of happiness, joy, or gratitude, at least not the way we think we should be experiencing them. But really, this is not a matter of being unable to feel happy.  This is really a perception problem, and a patience problem.  We often carry a somewhat distorted and unrealistically high expectation of what "happy" is supposed to feel like and how often we should feel it.  Then we want so badly to feel happy and joyful in contrast to how we feel when we suffer, that we forget that the path to happiness is an incremental path that requires patience. For full show notes on this episode: My books, social and other links: MUSIC CREDIT: AfterGlow by Ben Drake (with permission)
December 08, 2021
EP 184 - Learning To Live Recklessly (But Not Really)
Why on Earth am I talking about living recklessly? Most of us would agree that being reckless involves intentionally doing dangerous things and being somewhat responsible. Let’s take a few minutes to relate that to the process of anxiety recovery. And no, I am not going to teach you how to be truly reckless. It might just feel that way. When we do the hard and scary recovery things that we’re always talking about, that often feels really dangerous. You resist that for two reasons. First, nobody wants to do difficult scary things. This is just human nature. But you may also resist this recovery principle an entirely different level as well. You may resist this because intentionally doing scary and difficult things may FEEL IRRESPONSIBLE, DANGEROUS, AND RECKLESS. In many ways, the process of recovery actually feels like living irresponsibly and recklessly for many of us. We're not truly doing dangerous things. But when we stop trying to save ourselves from the perceived but false threats and disasters of disordered anxiety, that often feels very wrong. That feels dangerous. That feels irresponsible. That feels reckless. When we engage in the practice of exposure, non-reactivity to fear, and disengaging from the maladaptive thinking habits that fuel conditions like GAD, we may truly feel like we are being reckless. In this light, the process of recovery can be very much an exercise in learning to live recklessly, even if it really isn’t. For full show notes on this episode: My books, social, and other links: MUSIC CREDIT: "AfterGlow" by Ben Drake (with permission)
December 01, 2021
EP 183 - Revisiting Positive Self-Talk
Positive self-talk is awesome. But not in the way you may think. When I tell people that positive self-talk is bullshit, I mean that it does not belong in your arsenal in the heat of the moment when experiencing that high anxiety spike or a panic attack. Positive self-talk, mantras and affirmations are great as a setup tool BEFORE things get rough for you. Use them when calm.  Use them when getting yourself ready to do hard things. But ritualizing positive self-talk as a safety behavior when in the grips of panic is a bad idea and isn't terribly effective anyway. For full show notes on this episode: --- My books, social media, and other links: MUSIC CREDIT: "AfterGlow" by Ben Drake (with permission)
November 24, 2021
EP 182 - Meeting Multiple Challenges At The Same Time: A Success Story
"BUT WHAT IF THERE ARE REAL HEALTH ISSUES OR LIFE CHALLENGES????" This is a question I get asked all the time.  In this week's episode, we find some inspiration and encouragement from the awesome Jessica Sidener. Jessica is an inspiring example of a real human that was forced to handle two of the most stressful events imaginable at the same time. Jessica not only managed to get through it all intact, but she also turned her experience into something positive in the world. When you are sure that your anxiety struggles are too much, or if you're dealing with anxiety alongside other problems, Jessica's story will provide hope and inspiration that we all need sometimes. For full show notes on this episode: My books, social media, and other links: MUSIC CREDIT: "AfterGlow" by Ben Drake (with permission)
November 17, 2021
EP 181 - What Are Coping Skills, And Do We Want Them?
Coping skills. This is a term heard every day in mental health circles when trying to get a handle on anxiety problems. But what are coping skills? What are they designed to do? Do we really want or need them? Traditionally, the most common coping skills are all targeted at helping you escape the discomfort, fear and distress of anxiety. They may try to distract you, "ground" you, or help you find assistance from people that will help you get away from the anxiety or panic situation. They are offered with the best of intentions, but special evasive maneuvers designed to get you out of an anxious state or to help you "make it" through another panic attack are not really the best options when it comes to long term, durable recovery. For full show notes on this episode: My books, social media, and other links: MUSIC CREDIT: "AfterGlow" by Ben Drake (with permission)
November 10, 2021
EP 180 - Are You Trying To Recover BEFORE Recovery?
One of the more common mistakes, especially in early recovery, is trying to actually reach a recovered state before you do the recovery work. If you're trying to figure out a way to not be afraid so that you can start your recovery, you're putting the cart before the horse. If you're hoping that you'll find some magic words that will make all this hard stuff "click" so you can get started, you're doing it backwards. You must do the recovery things first, then you "get it.” It "clicks" after you do the work. And you must do the work of recovery WHILE AFRAID in order to ultimately not be afraid. If you could find a way to not be afraid first, then there would be no need to recover. You'd already be there! For full show notes on this episode: My books, social media, and other links: Music Credit ---------------- "Afterglow" by Ben Drake (with permission)
November 03, 2021
EP 179 - Recovery Principles Or Recovery Instructions?
While you may want to ask for specific instructions on exactly what to do to feel better right now, this is not always the best approach to recovery in the long term. Asking for instructions can become a bit frustrating and overwhelming as you find yourself returning again and again for instructions based on today's thought, sensation, or specific fear.  Focusing on understanding and applying the concepts and principles of recovery is a better approach that leads to longer lasting and more durable results. Knowing the principles of anxiety and recovery means that you no longer need specific instructions for every situation.  Instead, you become better equipped to stand on your own as you successfully navigate through previously "impossible" situations. Learning and applying principles allows you to give your brain the productive experiences it needs to move down the path to recovery. For full show notes on this episode: My books, social media, and other links: Music Credit ---------------- "Afterglow" by Ben Drake (with permission)
October 27, 2021
EP 178 - The Three C's Of Anxiety Recovery: Courage, Competence, and Confidence (Oct 2021)
Everyone wants instant competence and confidence in recovery, but unfortunately it does not work that way.  Competence and confidence in recovery are things we build through doing the hard things, and the hard things are carried by courage.  So the three C's of anxiety recovery are COURAGE, COMPETENCE, AND CONFIDENCE.  Start with finding your courage, which will lead to and increased sense of competence, which when used to its fullest potential builds the confidence we desire, and a more lasting and durable recovery. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
October 20, 2021
EP 177 - The Discomfort Of Hesitation
So much of the recovery process brings us discomfort. Discomfort is woven into everything that we talk about with anxiety, panic, exposure, and recovery. Being uncomfortable is something that we unfortunately have to accept as part of the process. When it comes to doing exposures, we often feel hesitant about it. We have that anticipatory discomfort that builds up and sometimes leads to us choosing not to do the exposure. But then, we have the discomfort of feeling like a failure for not doing the task. Can you relate to this? Today, we'll examine a third type of discomfort that many of us have experienced but often don’t talk about. The discomfort that happens when you can’t decide whether you will do the task or if you will choose not to do the task. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
October 13, 2021
EP 176 - Compassion And The Fear Of Fear with Joshua Fletcher
Therapist and author Joshua Fletcher returns to the podcast this week. In this episode, Drew and Josh talk about understanding the fear of fear, compassion and its role in exposures and recovery, and why Josh’s course is so heavy on the concepts of compassion and proper reactions. Drew and Josh also engage in a slightly spicy discussion about all the ‘dangerous’ courses out there that should be avoided. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
October 06, 2021
EP 175 - The Art and Importance of Self-Compassion w/Kimberley Quinlan
Self-compassion.  We hear about it all the time.  It's quite a popular buzzword in mental health social media circles.  But what really is self-compassion?  What does it look like?  What role does it play in the recovery process?  How important it is?  This week we are fortunate to Kimberley Quinlan, LMFT on the podcast to teach us about this oh-so-important concept.  Kimberley is the author of The Self-Compassion Workbook for OCD, an amazing resource that hit the shelves earlier this week. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
September 29, 2021
EP 174 - Finding Your Power In The Recovery Process
You may feel powerless over your anxiety, pain, and past.  But in reality, you DO have power and influence in this process. In this episode I am joined by Dr. Bridget Cooper to discuss awareness, choice, power and responsibility in the recovery process.  Becoming aware that you DO have choice means that you do gain power and responsibility that you can use to propel yourself in the right direction toward recovery.  It's not easy and not always pretty, but you are not powerless, so let's talk about it! For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
September 22, 2021
EP 173 - Why You Need To Slow Down (Seven Percent Slower Preview Chapter)
If you can learn to slow down, while anxiety, fear, panic, and stress are telling you to speed up, good things will happen over time. On this podcast episode we take a look at the speed response that is baked into anxiety, fear, panic, and stress.  When you are anxious or afraid, the odds are very high that you will automatically speed up.  This is not helping.  In fact, it is making things worse for you.  This is why I wrote my new book Seven Percent Slower - A Simple Trick For Moving Past Anxiety and Stress.  Let's talk about this, and let's listen to a free chapter from the book while we're at it. Find Seven Percent Slower here. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
September 15, 2021
EP 172 - Not Accepting The Lessons Of Recovery
The magic of recovery lies in allowing and passing through fear, not for fun, but so that we can learn the lessons that reality hands us afterward.  Specifically, "That was really hard and scary, but nothing bad happened."  Often, we make the mistake of refusing those lessons, choosing instead to follow the fear based, irrational lessons that anxiety tries to force onto us. Let's look at this problem and what we can do about it. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
September 08, 2021
EP 171 - Dealing With Unplanned Exposures and Challenges
At some point in recovery, every one of us faces unplanned exposures and challenges that life throws at us.  This is just part of the deal, so we must accept that.  In this episode we'll answer a very common question: "How do I handle an unplanned exposure that I can't practice for?" For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
September 01, 2021
EP 170 - Dean Stott from DLC Anxiety on Recovery and The Online Mental Health Community
Today we have an anxiety success story that goes beyond just anxiety!  My friend and frequent collaborator Dean Stott from the DLC Anxiety Worldwide platform stopped by to talk about his anxiety journey, how he created the DLC platform, and the state of the mental health community online.  This was a really great chat that I know you're gonna like. For full show notes on this episode: Find Dean and the DLC Anxiety Community on Instagram: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
August 25, 2021
EP 169 - Anxiety Success Story: Shannon Goes From Sufferer To Teacher!
Let's do another anxiety success story!  Today we have Shannon Jackson (AKA "ahealthypush" on Instagram).  Shannon joins us to tell the story of her anxiety journey, her recovery, and how she went from suffering to teaching and providing hope for those currently in the thick of things.  It's a good story, and Shannon is aces! For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
August 18, 2021
EP 168 - The Panic Attack Hangover And What To Do About It
What happens AFTER a panic attack?  Do you suffer from panic attack "hangover"?  Does it impact you for hours, or even days after the attack ends?  In this podcast episode we'll look at the panic attack hangover, what it is, and what to do about it. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
August 11, 2021
EP 167 - Morning Anxiety and What To Do About It
Morning anxiety.  It was a thing for me, and I know based on massive amounts of feedback on this topic that it's a thing for many others.  In this episode of the podcast, we'll look at morning anxiety and how to approach it most effectively. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
August 04, 2021
EP 166 - Finding Strength and Confidence In Playful, Empowering Ways w/ Lora Plank Cheadle
Sometimes we take our inspiration and encouragement from outside the anxiety disorder realm.  Sometimes we find someone that had been knocked down HARD, yet found a way to stand back up and get back into the game of life on good terms.  Sometimes that person does it in creative and inspiring ways.  Then we can use that story and apply it in our own recovery person. Today that person is my new friend Lora Plank Cheadle.  Let's listen to Lora's story.  She was totally shattered by the discovery of infidelity in marriage, then had to figure out how to get herself out of a very dark place and back to living life again.  While she may not be talking specifically about anxiety, the lessons she learns and shares definitely apply to us! For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
July 28, 2021
EP 165 - Winning the Anxiety Recovery War: Stop Fighting. Start Learning.
Anxiety recovery is a strange war.  You only win it when you stop fighting. In this episode we look at the need to stop being an anxiety warrior, and start being an anxiety student.  Learning, not fighting, is the way to recovery. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
July 21, 2021
EP 164 - Lily's Anxiety Journey - Part 2 (w/ Lily Bloomberg)
This is part 2 of my conversation with my friend and social media collaborator Lily Bloomberg. In this episode Lily talks about the process of her recovery.  There are twists in Lily's story that I found fascinating, and I hope you will too. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
July 14, 2021
EP 163 - Lily's Anxiety Journey - Part 1 (With Lily Bloomberg)
I had the privilege of spending an hour with my friend and some-time collaborator Lily Bloomberg.  Lily is a school psychologist and anxiety coach that has lived her own struggles with anxiety disorders and other mental health challenges.  Today Lily speaks about her anxiety struggles and the time she spent trying to find solutions to her anxiety, panic, and other mental health issues through the years. This is part 1 of 2.  Next week Lily returns to talk about her anxiety recovery story, so come back for that one too! For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
July 07, 2021
EP 162 - Listener Questions and Answers (June 2021)
In this episode I take questions from listeners.  Some questions came in as voice messages on my Anchor podcast page.  Others were submitted on Instagram.  I wasn't able to answer all the questions because I only have 30 minutes or so for each episode, but I did my best to answer questions that were asked by multiple people.  I hope you find it helpful. If you want to leave me voice messages on Anchor, you can follow this link. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
June 30, 2021
EP 161 - Are You Choosing TEMPORARY Comfort Over Long-Term Recovery?
"What does it take to really recover?" Good question.  I can tell you one thing it takes.  It takes this. Calling out our habit of choosing temporary relief and comfort when we avoid and escape and run and refuse to face the scary stuff.  This is the habit of making decisions rooted in fear and based on achieving short term comfort at the expense of long term progress and recovery. Confronting this habit and recognizing the reality of what this repeated choice means is one of the first things you can do to move yourself down the path to real recovery. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission) Sponsorships: off for this episode
June 23, 2021
EP 160 - How Can You Be SURE That It's Just Anxiety?
This is a question I get asked literally every day.  The answer may not be the one you want, but it's the one you need.  In this episode we examine how we can learn to be sure (enough) that it really is just anxiety. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
June 16, 2021
EP 159 - Examining Social Anxiety With Sadie Hall
SOCIAL ANXIETY - LET’S TALK ABOUT IT My guest today is Sadie Hall, creator and host of the Your Social Anxiety Bestie podcast and a lifelong social anxiety sufferer. Sadie was kind enough to spend some time with me to help bring some understanding of social anxiety to the podcast. This is a topic I have not covered nearly enough so I appreciate Sadie helping me to remedy that. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
June 09, 2021
EP 158 - Seeing Your Anxiety Problem As "Punishment"
This is a theme that has come up now and then in the community surrounding the podcast.  When I asked my Instagram community how many people felt that anxiety means they are being punished in some way, I was blown away by the magnitude of the response.  Clearly, many people that suffer with anxiety and anxiety disorders see this problem at least to some degree as some form of punishment they are being subjected to. We need to talk about that, so let's do just that in this episode.  We don't be covering faith-based or religious issues in this podcast.  That's a topic I will return to down the road. Spoiler alert: An anxiety disorder is not evidence that you are being punished in any way. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
June 02, 2021
EP 157 - Anxiety In Children and Other Family Issues w/ Dr. Jacque Bogdanov
ANXIETY IN CHILDREN AND OTHER FAMILY ISSUES Today we're joined by Dr. Jacque Bogdanov, a licensed clinical psychologist specializing in anxiety and behavioral issues in children.  Dr. Jacque is trained in using CBT and PCIT (Parent-Child Interaction Therapy) and was kind enough to take the time to talk about anxiety issues in children and families in general.  It's a good listen full of great info! For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
May 26, 2021
EP 156 - Anxiety Success Stories: Meg Learns To Roll With It!
RECOVERY IS POSSIBLE! Meg is a great example of someone that spirals into a full blown anxiety disorder, then works really hard to follow that spiral back out of the jam she was in.  If you're not sure if you can recover, or that your anxiety is somehow special or worse than anyone else's, Meg's story will be encouraging and inspirational. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
May 19, 2021
EP 155 - Death and Existential Anxiety
For many anxiety sufferers, an obsessive and consuming fear of death and existential issues becomes a real problem. Let's talk about it in this episode of the podcast.  The most important thing to remember is that ALL humans struggle with thoughts and fears about death and existence from time to time.  This is NORMAL! Your relationship with those thoughts and fears is just a bit off the rails right now! For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
May 12, 2021
EP 154 - LGBTQ+ Issues In Mental Health and Recovery w/ Tori Chavira
In this issue I had the good fortune to chat with Tori Chavira about her journey through OCD and mental health issues while also handling the issues faced by a member of the LBGTQ+ community.  Tori is a strong, positive voice in both the mental health and LGBTQ+ communities.  I appreciate having her stop by to share her story and her insights. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
May 05, 2021
EP 153 - Examining Your Inner Critic w/ Joshua Fletcher
I HATE MY INNER CRITIC! Everyone does! Your inner critic will say all kinds of horrible things to you. This builds obstacles along the path to recovery.  In this episode I am joined again by UK psychotherapist Joshua Fletcher to examine the inner critic, where it comes from, and how to best react to it and ultimately silence it. For full show notes on this episode: -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
April 28, 2021
EP 152 - Agoraphobia Explained
Agoraphobia goes well beyond "can't leave the house".  In this episode, let's examine the nature of agoraphobia.  We'll talk about: What agoraphobia really is What it isn't How it develops The impacts of agoraphobia Recovering from agoraphobia For full show notes on this episode, visit -------- My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
April 14, 2021
EP 151 - Latinx Perspectives on Anxiety & Mental Health w/ Dr. Lisa Cortez
A couple of months ago I did a "gender issues in recovery" episode with my friend Bridget Cooper.  The response was good!  ALL voices and experiences matter, so this week we chat with Dr. Lisa Cortez about anxiety and mental health issues in the Latinx community.  Lisa and I discussed cultural, religious and gender issues that impact mental health treatment and anxiety recovery in the Latinx community. Dr. Lisa is a VERY BUSY practicing therapist in south Texas.  Her region is predominately Mexican-American.  Lisa's own heritage and her involvement in the mental health of her community have provided her with an inside look at the issues that Latinx men and women face when approaching anxiety and mental health in general. For full show notes on this episode: My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
April 07, 2021
EP 150 - How Do I Talk TO My Anxiety?
How do I talk to my anxiety?  This is a common question.  In this episode we'll explore why and HOW you can "talk" to your anxiety as part of an effective recovery strategy. For full show notes on this episode visit THE HIGHLIGHTS: Why talk to your anxiety? Your amygdala does NOT understand words! You Can Only "Talk" To Anxiety With ACTIONS! My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
March 31, 2021
EP 149 - Health Anxiety Explanations and Recovery Strategies
This is a topic that people have been asking me to talk about  lately. In the last six months, I've developed much more an interest in health anxiety. If you had asked me a year ago about it, I would have told you, "I don't want to get into that!" But actually, I do want to get into that!  So let's look at health anxiety.  What it is, what it isn't, and how the principles of recovery we talk about all the time apply. Does my book apply to health anxiety?  It does, but you have to know how to apply the principles correctly! For full show notes on this episode: My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
March 24, 2021
EP 148 - Generalized Anxiety Disorders, GAD Drivers, and Recovery Strategies
I'm asked all the time ... "Does this recovery method apply to GAD?" The short answer is that it does, but there are extra wrinkles with GAD that we must be aware of.  We must learn to relate in a new way to anxiety and the symptoms and thoughts that come with it.  This is the same way we approach the other anxiety disorders.  However, we also must be aware of the meta beliefs and thinking habits that drive anxiety.  Knowing how your beliefs and habits fuel your anxiety is the first step in changing those habits.  We cannot really address GAD effectively unless we also address these underlying issues. So can you recover from GAD this way?  You can, but there's extra work for you to do, so let's talk about it in this episode. For full show notes on this episode: My books, website, and social media links: Music credit: Afterglow by Ben Drake (with permission)
March 17, 2021
EP 147 - My Antidepressant Withdrawal Story (Part 3 of 3)
I used Paxil between 1996 and 2005. This is part 3 of a 3 part series detailing my experience. My experience with SSRI withdrawal was difficult, to say the least. I’ve been asked to tell this story, so I did for those that want to hear it. Spoiler alert: I survived and it turned out OK! My experience with antidepressants and anxiety is mine. Yours may be different.  Please keep this in mind. For full show notes on this episode: ----- My books, podcast, and social media links:  Music Credit: "Afterglow" by Ben Drake ( with permission
March 10, 2021
EP 146 - Part 2 - Antidpressants, Anxiety and Me
In this episode I finally discuss an issue so many people have been asking me to discuss for so long.  My experience with anxiety medications.  I used Paxil between 1996 and 2005. This is part 2 of a 3 part series detailing my experience.  My experience on Paxil for 9 years was not a good one overall. In retrospect, the medication did its job, but there was a price to pay for that. My experience with antidepressants and anxiety is mine. Yours may be different.  Please keep this in mind.  For full show notes on this episode:  -----  My books, podcast, and social media links:  Music Credit: "Afterglow" by Ben Drake ( with permission
March 03, 2021
EP 145 - Part 1 - Antidepressants, Anxiety, And Me
In this episode I finally discuss an issue so many people have been asking me to discuss for so long.  My experience with anxiety medications.  I used Paxil between 1996 and 2005.  This is part 1 of a 3 part series detailing my experience.  Today I talk about my position on medications, why I chose to use medication in 1996, what my and what my initial experience was. My experience with antidepressants and anxiety is mine. Yours may be different.  Please keep this in mind. For full show notes on this episode: ----- My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
February 24, 2021
EP 144 - Therapy Tips, Anxiety Recovery, And The Most Interesting Thing In The Room (w/ Joshua Fletcher)
On this episode I was able to spend 30 minutes or so chatting with Joshua Fletcher.  Josh is a working therapist in the UK that runs a practice specializing in anxiety disorders.  Josh is also the host of The Panic Pod podcast.  We covered therapy issues, recovery in general, and we managed to tell a few joke along the way. For full show notes on this episode: Thanks to Josh for taking the time to share his knowledge and perspective with us. Find Josh online here: Instagram - @anxietyjosh Podcast - The Panic Pod Josh's Amazon author page ----- My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
February 17, 2021
EP 143 - Hidden Gems: Starting Recovery INSIDE Your Safe Zone
We often talk about starting recovery by taking small steps, but did you know that those small steps can often be taken right inside your "safe zone"?  It's true!  Odds are your home base - your safe zone - is chock full of hidden avoidance and anxiety inducing gems that you can uncover and use to start building the foundation of your recovery. For full show notes on this episode: My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
February 10, 2021
EP 142 - Anxiety Success Stories: Donna Kicks Her Blood Pressure Monitor To The Curb
Donna grew up surrounded by discussion of cardiac health and blood pressure.  When she started experiencing panic attacks, and the blood pressure spikes that naturally come with them, her struggle with health anxiety and an obsession with her blood pressure was ignited.  For full show notes on this episode, visit Donna worked herself into a position where she was obsessed with her blood pressure.  She was continuously terrified and convinced that she was on the edge of a fatal blood pressure spike at all times. This obsession drove the compulsion to check and record her blood pressure many times each day.  To Donna, the compulsion to check her blood pressure was an attempt to soothe her fear and convince herself that she was safe, even when she was sure that she was not. She became a slave to the blood pressure monitor and was frozen by the irrational fear that she was in mortal danger at all time In the end, Donna not only conquered her health anxiety and blood pressure obsession, but learned that she is able to handle all kinds of obstacles that life sometimes throws at us.  The lessons she learned while conquering her anxiety disorder gave her a strong foundation to stand on when things went south in her personal life.  Donna has passed through major relationship changes and a global pandemic and social upheaval and all the things we've all been subject to over the last few years, and she's out there enjoying her life and in her own words ... "living big".   GO DONNA! My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
February 03, 2021
EP 141 - Uncertainty, The True Path Of Recovery, and The Truth About Reassurance w/Dr. Sally Winston
In the field of anxiety disorders and the treatment of anxiety disorders, you will not find anyone with more street cred than Dr. Winston.  Dr. Sally Winston knows what she's talking about. Today I had the privilege of spending 25 minutes chatting with her about recovery, the obsessive need for certainty and comfort that drives many disorders, and why reassurance and soothing is decidedly NOT the way. For full show notes on this episode (you'll WANT to read these): Find Dr. Winston at My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
January 27, 2021
EP 140 - We Do NOT Accept And Float Through Abuse (w/Joe Ryan)
I am often asked an important question. "How do I learn to float and accept when one person makes me anxious?"  This question is asked by people that will often explain that they experience anxiety or even panic when in the presence of a specific person or group of people.  Often, there is a history of abuse, or there is ongoing abuse of varying types (mental, emotional, or even physical).  So the question I am really being asked is, "How can I float through being with someone that has harmed me or is harming me right now?" The answer is simple.  You are not required to accept and float through abuse.  Not now.  Not ever.  I am teaching you how to become non-reactive to irrational fear.  Fear that feels real, but has no basis in reality. This is why we learn to accept that fear and float through it.  This is why we surrender to it.  Because in doing so we learn that there is no real danger, and that we no longer have to be afraid.  When in an abusive relationship, there is REAL DANGER.  REAL HARM is being done.  Your fear and your anxiety are justified!  I am not teaching you how to float through that. My old friend Joe Ryan joined me to discuss this important topic and share his experience with abusive relationships. For full show notes on this episode: My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
January 20, 2021
EP 139 - Using ALL The Recovery Resources Available To You
Building your own personal recovery from an anxiety disorder means using ALL the resources you have available to you.  In this podcast episode I talk about combining books, podcasts, social media streams, online support groups, hard work and professional help into a powerful recovery toolkit. For full show notes on this episode: My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
January 13, 2021
EP 138 - Gender Issues In Mental Health and Anxiety Recovery w/ Dr. Bridget Cooper
Today Dr. Bridget Cooper (Dr. B) and I talk about gender issues in mental health and anxiety recovery.  There are clearly differences between men and women and how we talk about mental health, think about mental health, and approach solving mental health problems like the anxiety disorders we're talking about all the time. The way we define our roles as men and women and the way we are socialized into those roles make a difference in the way men and women approach mental health and emotional issues.  Given that in the end we are all humans with the same emotional and mental health needs and problems, we would do well to learn lessons on how to break down some of the gender based issues that can hold us back in recovery. For full show notes on this episode: Find Dr. B online at My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
January 06, 2021
EP 137 - Postpartum OCD, Anxiety, and Mental Health Issues w/ Jenna Overbaugh
Therapists and counselors also struggle with mental health. Licensed mental health professional Jenna Overbaugh treats anxiety disorders for a living, but after the birth of her son she struggled with postpartum anxiety, depression and OCD. For full show notes on this episode, visit Jenna always assumed that her training and profession would have her well prepared to handle anxiety and depression issues in own life. After a traumatic delivery experience, Jenna began to experience intrusive thoughts centered on accidentally harming her newborn. The thoughts expanded and against her own professional advice, Jenna found herself unwittingly engaging in the avoidance and safety behaviors that she logically knew fuel the problem. Jenna’s experience taught her that there is giant hole in our society where the basics of mental health for new mothers should be. Without having the benefit of the knowledge Jenna has, the average new mom is totally lost and terrified when confronted with the common mental health struggles that can pop up after childbirth. There is plenty of information about the nuts and bolts of delivery and caring for a newborn but virtually no discussion of even basic postpartum mental health concepts. My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
December 20, 2020
EP 136 - Orthorexia, "Proper" Eating, Diet, Fitness and Anxiety Issues w/Jenna Overbaugh
There is a HUGE amount of discussion about "treating" anxiety problems with diet and exercise.  In some cases, diet and exercise can actually DRIVE anxiety issues and can even present obstacles to recovery.  In this podcast episode I was joined by therapist and personal trainer Jenna Overbaugh to discuss orthorexia, obsessive focus on exercise and fitness, and the problems associated with these things. For full show notes on this episode, visit My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
December 16, 2020
EP 135 - Success Stories: Ben Drake Learns That "Powering Through" Is Not The Way
Everyone loves a good anxiety success story and today we have one from our friend, and someone you hear all the time if you're a regular listener, Ben Drake. Ben spent his days for quite a long time just trying to endure anxiety and panic.  Bracing, fighting, and "white knuckling" his way through life as a working musician.  Things changed for the better when he learned a new way to approach his anxiety issues. For full show notes on this episode: My books, podcast, and social media links: To find Ben Drake and his music:
December 09, 2020
EP 134 - Stages of Anxiety Recovery
When you interact with the number anxiety disorders that I do, you have the opportunity to see patterns emerge in a crowd.  Over years of doing this thing I do, and interacting with the large number of people that I have, I can see that when it comes to recovery from an anxiety disorder, there are clear "stages" of recovery that most people progress through.  None of these are absolutely set in stone, but the odds are high that you will identify with one of these stages. For full show notes on this episode: My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
December 02, 2020
EP 133 - Why "Trusting Your Gut" Is A Bad Plan
One of the more common bits of advice passed around for the last zillion years or so is ... "trust your gut".  Regardless of the the circumstance or problem to be solved, if you ask enough people for advice the odds are high that you will have someone ask you what your "gut" is telling you to do, or just telling you to "trust your gut".  Sometimes this is good advice.  Sometimes it is absolutely horrible advice. If you're working on solving the problem of an anxiety disorder, trusting your gut is exactly the opposite of what you should be doing.  Your gut, and your intuition, are steering you wrong on the daily so it's time to recognize this and clear up some confusion. For full show notes on this episode: My books, podcast, and social media links: Music Credit: "Afterglow" by Ben Drake ( with permission
November 25, 2020
EP 132 - Christia's Emetophobia Success Story
So, here’s some great news if you deal with emetophobia. Bet you didn’t think you’d ever hear that, did you? Well, Drew’s guest on this week’s episode is here to spread some great news, and her energy is absolutely infectious! Christia was emetophobic for decades, and she ran from any sort of incidents or fear of incidents so often...until she got tired of it and decided to make a change. Now, she is sharing her story to spread her hope to other people. As she tells it, she is 100% over it and has no fear of vomiting or being around someone who is. What is even cooler is that she didn’t need to know her triggering event; she could still use EMDR (Eye Movement Desensitization Reprocessing) and other therapies to overcome the fear that was controlling her life. If emetophobia is ruining your life and if you see no way out, this episode is for you. You too can overcome emetophobia. For full show notes on this episode: My books, podcast, social media, and other links: Music credit: "Afterglow" by Ben Drake ( with permission
November 18, 2020
EP 131 - Peter Shankman And Why His ADHD Is Actually A Superpower
When Faster Than Normal author and podcast host Peter Shankman was officially diagnosed with ADHD, he decided that it wasn't a liability, but rather a bit of a superpower.  Peter took action to maximize the things he's really good at, while outsourcing and minimizing the negative impacts of the things he's traditionally not been so good at.  This is a lesson on how to find the silver lining in a mental health issue! For full show notes on this episode visit Find Peter, his podcast, and his book at My books and social media links: Music Credits: "Afterglow" by Ben Drake ( with permission
November 11, 2020
EP 130 - Why Hasn't My Therapist Explained It Like This?
"I've been seeing my therapist for years and she never explained this the way you do!" "How can it be that all the different counselors and doctors I've seen have never talked about my anxiety this way?" "I've been through countless therapists over the years.  None of them explained this problem the way you do!" These are statements and questions I encounter on a regular basis from podcast listeners and members of my social media community.  If you've ever wondered why none of your doctors, therapists or counselors have ever talked about your anxiety problems the way I do, then this podcast episode is for you. For full show notes on this episode visit My books and social media links: Music Credits: "Afterglow" by Ben Drake ( with permissions
November 04, 2020
EP 129 - Kyrsty's Agoraphobia Success Story In Progress
Kyrsty spent 12 years in her house, trapped by agoraphobia and panic.  That's all changing now. In this podcast episode Kyrsty shares with us how she's been taking the core concepts of recovery and putting them into practice on a daily basis.  Her progress thus far has been faster than she expected, and with a growing number of victories under her belt and an amazing recovery mindset, the sky is the limit! For full show notes on this episode, visit My social media and other links: Music Credit: "Afterglow" by Ben Drake ( with permission.
October 28, 2020
EP 128 - Is Anxiety Your Enemy Or Your Teacher?
Ask yourself a question.  Is your anxiety your enemy, or is it your teacher?  Most of you are going to immediately tell me that you see anxiety as an enemy.  It lurks in the shadows, stalking you day and and day out, always ready to attack.  Your anxiety drives you to do things you do not want to do.  It drives you to eliminate and avoid parts of your life that desperately want back.  Anxiety is clearly your enemy, right? (For full show notes on this episode visit It is not.  Anxiety  - when dealing with the anxiety disorders I am always addressing - has never been your enemy regardless of how much you may hate and fear it. How do we learn once and for all to “believe” that we are safe even when afraid?  By allowing the fear and the anxiety themselves to be your teachers.  That’s right.  Anxiety and fear MUST be your teachers if you are to achieve true and lasting recovery.  We must be willing to face our anxiety and the associated fear, building a new relationship with it based on dropping all the old fight or flight responses.  When we face it fully and allow it to do the worst we can imagine, we learn through real experience that it cannot.  When we do this, anxiety becomes our teacher.  It teaches us clearly that he has no teeth.  The lesson we must learn is that the dragon breathes no fire and cannot kill us.  We can only learn this lesson by letting the dragon show us.  The dragon - your anxiety - must teach you how to recover.  You must embrace it as your teacher and stop declaring it your enemy. Takeaways: You’ve positioned fear as a threat that you need to run from or fight, but there is a third option--embracing it and learning from it. Your fear is real; the basis for it is not.  This is why anxiety is NOT your enemy and never has been. Do not try to erase your fears. It is human to fear, and you will never succeed in erasing fear from your life! Our goal here is not to become fearless, but to learn that the fear you’ve been hiding from and fighting has been baseless. My books, social media, and other links: Music Credit: "Afterglow" by Ben Drake ( with permission
October 21, 2020
EP 127 - Accepting Anxiety Does NOT Mean Liking It
This is common misconception for many, and it's keeping some folks stuck!  When we talk about accepting anxiety as the path to recovery, and when we talk about surrendering to anxiety, we are not saying that you have to LIKE or LOVE your anxiety.  You do not.  If you've been struggling to find a way to like your anxiety because you think accepting and liking are the same thing, then this episode is for you. Of note is a discussion about people dealing with OCD and intrusive, obsessive, disturbing thoughts.  Acceptance in this case does NOT mean accepting that those thoughts are predictive of the future, will come true, or will represent who you are.  It can be scary for someone to accept intrusive thoughts for this reason, but accepting just means acknowledging that they are here and that fighting them has been fruitless.  Accepting is just a way of giving up the old ways of coping so that you can learn a new way that leads to freedom from the thing you hate - and will continue to hate  - so much. For full show notes on this episode visit My books, social media, and other links: Music credit: "Afterglow" by Ben Drake with permission (
October 14, 2020
EP 126 - Learning To Sit Still And Be Alone With Yourself
Is your worst-case scenario being forced to sit quietly with your own thoughts and sensations?  Are you one of the many that declares that they are "OK" so long as they are up and about and occupied?  Learning to sit quietly with oneself is a challenge for many people, with or without anxiety.  For those recovering from an anxiety disorder, this presents a serious challenge, but a challenge that must be met on route to full recovery. (For full show notes on this episode visit It is well worth the time to solve this problem just like it is with all of your anxiety related problems.  First you learn that being quiet and still is NOT a catastrophe, then you learn how to use quiet/still time positively and productively. This is a hard thing to overcome and a hard thing to learn to do.  As always, you can do hard things. My social media or and other links: Music Credit: "Afterglow" by Ben Drake (with permission) -
October 07, 2020
EP 125 - Surgical/Medical Procedure Anxiety w/Dr. Frank Catanzaro
For many, having to undergo a surgical or major medical procedure is "worst nightmare" territory anxiety-wise.  There are quite a few fears at play here.  Fear of being out of control.  Fear of being away from safe places and people.  Fear of sedation and anesthesia.  Fear of complication or problems cause by the procedure in question.  It can add up to an almost tragic level of avoidance in some cases, even when surgery or other medical procedures are critical to one's well being. Today I was joined by practicing anesthesiologist Dr. Frank Catanzaro. Dr. Catanzaro has been practicing for over 25 years in the Rochester, New York area and has encountered all these fears in his patients.  Frank was kind enough to take some time to share his knowledge and experience with us. Takeaways: 1. EVERYBODY has anxiety or nervousness going into surgery or other major medical procedures.  Anesthesiologists and other healthcare providers encounter this situation all the time.  They are experienced in dealing with it. 2. If you are worried or anxious because you're not sure how things are going to go, ASK.  Rather than playing the "what if" game in your head, speak your concern to your surgeon or other members of your healthcare team.  Dr. Catanzaro's team is always happy to answer patient questions to help ease anxiety and worry.  Odds are your team will be willing to do the same. 3. Pre-surgical treatment with a benzo is EXTREMELY common.  This will likely be made available to you.  Take advantage of it. Taking a benzo to lower your pre-surgery anxiety level is NOT avoidance and will not lead to addiction in any way. Dr. Catanzaro explains how refusing that option may mean a more difficult recovery post-surgery, so do your best to trust your medical team to give you good information and use the tools available to you. 4. Your anxiety and panic may change the parameters that your anesthesiologist will work within, but in the end even level 10 panic is no match for the medications used during surgery or other major medical procedures.  A common fear is being "stuck" between awake and sedated because of severe panic.  This does not happen. Thanks to Dr. Catanzaro for taking the time to discuss this with us today! For full show notes on this episode visit My social media, books, and other links: Intro/Outro Music Credit: "Afterglow" by Ben Drake ( with permission
September 30, 2020
EP 124 - You Can Recover No Matter How Long You've Suffered
I often here people saying that recovery becomes harder - or even impossible - if you've suffered too long with your anxiety problems.  This is simply not true.  In this podcast episode let's take a look at why this is a misconception that you're going to have to leave behind. There are three main reasons why you can recover no matter how long you've suffered. 1. Anxiety disorders are not progressive degenerative diseases that take away your physical or mental abilities over time.  If you're thinking of it that way, you're wrong and need to drop that notion. 2. The past does not predict or govern the future.  You are not powerless.  If you begin to make new choices and engage in new behaviors and reactions, new things can and will happen.  Just because you've done a thing for 20 years does not prevent you from doing a different thing tomorrow. 3. You have not been digging an infinitely deep hole all this time.  The hole got as deep as it was going to get early on.  Now you're just jumping in and out of it.  It's always the same hole, so your climb is no longer now than it was 10 years ago.  You just have to stop jumping back in. For full show notes on this episode go to My social media and other links: My books: Closing music: "Afterglow" by Ben Drake ( with permission.
September 23, 2020
EP 123 - Holly's Benzodiazepine Anxiety Experience
Holly is back in this episode, sharing her long experience using benzos as part of her anxiety management strategy.  Holly shares how she started on benzos, what her doctor told her, and how she actually did use them.  We talk about "as needed" use, daily use, dependency (addiction), effectiveness, and how the use of benzos interferes with learning recovery lessons.  Holly shares her recovery story and how we gradually stopped taking benzos altogether after many years of use.  This is a topic that I know many want me to cover in greater detail. It seemed that this was a good first step in that direction. Please note that neither Holly nor I are medical professionals.  NEVER make changes to your medication without consulting your doctor(s) and NEVER just stop taking benzodiazepines on your own.  For full show notes please visit My social media and other links: My books:
September 09, 2020
EP 122- Thoughts, Memories, Sleep, Depression, Parenting and My Story - Listener Q&A Part 2
In this episode I answer listener questions about: Returning to "normal". Handling thoughts, memories and emotions. Parenting issues in recovery. Sleep anxiety. My own progress in recovery and my issues with coming off medications. For full show notes on this episode, go to My social media and other links:
September 02, 2020
EP 121 - Listener Q&A Part 1
This week and next I will take time to answer questions submitted by by Instagram friends.  I had over 130 questions sent in for this episode so lets break it into two episodes.  This is part one.  Part two will be next week in episode 122. Questions covered in this episode are: "I just started therapy, how do I make the most out of it to get the most out of it?" "What's the best way to deal with the urge to talk about feelings often and seek reassurance?" "I always think you need to go to A&E (the ER in the US) when you have a panic attack because you can't breathe.  Any tips?" "Any advice on how to deal with pain due to a medical condition triggering anxiety?" "How do I tell the difference between anxiety and an actual medical issue?" "Benzo/antidepressant withdrawal issues." "What part do other approaches like teas, oils, crystals and inner child work play in the recovery process?" "How do I prevent or deal with setback or relapse?" "Is recovery harder when OCD is involved?" For full show notes on this episode visit My links:
August 26, 2020
EP 120 - An OCD Story With Shelley Hohe
Shelley Hohe has struggled with OCD for many years.  Her contamination obsession and the accompanying compulsions drove her into a very dark place.  Her faith was questioned and shaken, her life was getting smaller, her relationships were suffering, and she simply wasn't sure where to turn for answers or help.  A chance encounter with an old friend changed everything, setting Shelley on a path of renewed faith where recovery from OCD is not only a goal, but a real work in progress.  Shelley was generous enough to share her story with us in the hope that she may shine a light that others struggling with OCD can follow.  Shelley has made it her mission to educate, inspire, and advocate on behalf of the OCD community, and has even taken on the role of OCD Advocate for the International Obsessive Compulsive Disorder Foundation. Find Shelley on Instagram at Find the IOCDF at My Links:
August 19, 2020
EP 119 - Generalized Anxiety Disorder With Dr. Dave Carbonell
One of the most common topics I am asked to address is Generalized Anxiety Disorder (GAD).  GAD is generally categorized with other anxiety disorders such as panic disorder, agoraphobia, OCD and social anxiety.  Today I was lucky enough to spend 30 minutes with Dr. David Carbonell.  A clinical psychologist specializing in treating anxiety disorders, Dr. Carbonell is the author of "The Worry Trick" and three other books on anxiety and phobias.  We had a most excellent talk about GAD, what it is, and how it's treated. For full show notes on this episode, visit Find Dr. Carbonell and his books at My Links:
August 12, 2020
EP 118 - Expecting The Struggle And Making Your Bad Day Playbook
The recovery process will - unfortunately - include days where you still struggle.  This is to be expected.  In this episode I read lesson 5.5 from my book which discusses the struggles you will encounter.  I then discuss the basics of creating a "playbook" that you can turn to on the bad days when you need an easy to follow script rather than thinking on your feet. For full show notes on this episode including the full text of the book chapter I read, visit CREATING YOUR "BAD DAY PLAYBOOK" Bad days and period of struggle often include the onset of confusion and forgetting.  I see people declare that they can not remember what they are supposed to do when they find themselves faced with period of struggle in recovery.  This is clearly a normal situation experienced by many.  When discouraged, feeling defeated, and feeling confused and lost, having a playbook or a script that you can reference is VERY helpful. Remember that your bad day playbook is not there to make you instantly feel better.  It will not create instant sunshine and rainbows.  It might, but that's now what it's there for. It exists only to keep up connected to your humanity, and to the process.  It is designed to prop you up and get you back to the basics that will show you that struggle or not, you are still in control and capable of making change in your life. My Links: Intro/Outro Music: "Afterglow" by Ben Drake
August 04, 2020
EP 117 - Fear Is Not A Failure - With Dr. Bridget Cooper
Recovery from an anxiety disorder gets even harder when you judge the presence of fear as an immediate failure.  Dr. B - Bridget Cooper - joined me today to talk about fear, and the misconception that the presence of fear indicates failure of some kind. For full show notes on this episode go to The Highlights: 1. Being afraid is NOT failure.  There are a few reasons you may be thinking this, most based on old self-limiting beliefs and what Dr. B calls "old contracts".  Being afraid during recovery does not mean you are failing or "doing it wrong". 2. The Fear - Trust - Control model.  Dr. B uses her model of fear to explain how high levels of fear and corresponding low levels of trust trigger exaggerated attempts at control. We discuss how trying to control things is expressed as our old safety, escape and avoidance behaviors. 3. Are you clinging to old self-beliefs because they are comfortable? We discuss why some people are reluctant to even try to face fear because it may mean becoming a new version of themselves.  Even when the current version is suffering to some degree, what is known is comfortable, and sometimes preferred over the discomfort and uncertainty of making changes. 4. You cannot "mantra" your way out of this situation.  We discuss Dr. B's concept of the inner critic and how attempting to convince your inner critic that it is safe to try hard things will never work.  This is directly related to my discussion of why positive self talk and attempting to simply ignore anxiety do not work.  You cannot dismiss your built-in protective mechanisms with words alone. 5. The only way to improve your fear perception and experience is to let go. Dropping all the old attempts to control (safety and comfort seeking) means passing THROUGH fear and learning through experience that you can TRUST yourself to get that job done.  These are the experiences we do desperately need as a core component of recovery. Find Dr. B online: Instagram Facebook Website Amazon Author Page My Links Intro/Outro Music:  "Afterglow" by Ben Drake (
July 29, 2020
EP 116 - Ignoring Anxiety vs. Non-Reactive Acknowledgement
One of the concepts that confuses people more than any other is understanding the difference between accepting and surrendering to anxiety, learning to be nonreactive to anxiety, or ignoring anxiety. Let's talk about that today. There is a difference between ignoring anxiety and learning to become truly non-reactive to anxiety. This is subtle. It's reasonable for people to be confused especially in the early stages of the game. This is a thing that requires a fair amount of thought. It requires a bit of a change in mindset and approach. And it certainly does require practice! For full show notes on this episode go to Highlights of this episode: Ignoring Anxiety Is PASSIVE Ignoring Anxiety Is Like Useless "Positive Self Talk" Non-Reactive Acknowledgement - An ACTIVE, Intentional, Purposeful Process Learning The Skill of Non-Reactive Acknowledgement With Practice Acceptance.  Surrender.  Floating. My Links:
July 22, 2020
EP 115 - Breaking Free From The Past w/Dr Bridget Cooper
Dr. Bridget Cooper is a cage rattler. Her penchant for confronting old beliefs and challenging thought patterns is helping people to break from from old negative beliefs and ideas.  Dr. B is passionate about showing you that a new way and a new life is possible. Old Contracts Many people want so desperately to recover from anxiety issues, but find themselves trapped by old beliefs and ideas that tell them that they are not capable of recovery.  The belief that one is less than, not strong enough, not smart enough, or simply not worthy of recovery can be crippling to the process of recovery. Dr. Bridget frames these old negative beliefs as "old contracts" that you were forced to sign well before you had the knowledge, maturity, or ability to understand them or even sign them.  You've been given contracts against your will, and you've been acting in accordance with those contracts. Here is news.  You are entitled to tear up those old contracts.  You didn't choose them.  You didn't understand them.  You didn't have the ability or opportunity to read them or object to them.  You can declare your old contracts null and void.  This is the first step toward shattering old beliefs and ideas that have been keeping you stuck. For full show notes on this episode visit Dr. Bridget Cooper (Dr. B) Website: Instagram: Facebook: Amazon Author Page: My Links
July 15, 2020
EP 114 - The Paradox Of Seeking Certainty And Safety
Here is a paradox. So much of this anxiety complex revolves around a desperate attempt to find 100 percent iron clad certainty. The search for certainty in the face of irrationally perceived threats destroys your ability to handle uncertainty in the face of real challenges and threats. The search for safety undermines the very thing you seek ... For Full show notes on this episode, visit My Links:
July 08, 2020
EP 113 - Sarah Doan Peace Talks Medical PTSD And Overcoming Adversity
Sarah Doan Peace is amazing.  Having been born with VATER syndrome and after 35 surgeries and years of serious medical challenges, Sarah is finding her voice as a speaker and advocate for others that share her experience.  Sarah's honesty and willingness to openly share her story and struggle are educational, enlightening, and inspiring. * For full show notes on this episode, visit * To find Sarah online, visit * My links:
July 01, 2020
EP 112 - Fearing Your Emotions And Seeing Them As Threats
Do you fear your emotions? Do you see them as threats, or indicators that you are failing in recovery, or destined for disaster? Do you attempt to escape from your emotions or avoid them?  You are not alone. For full show notes on this episode, visit Emotions Are A Natural Part of Being Human Every human being experiences emotions.  Some are great.  Some really suck.  But all are normal and natural.  While we may not always like our emotions, we do not have to fear them or see them as disaster.  Regardless of what you think about your emotions, if you are reading this right now, then you have handled and navigated every last thing life has ever thrown at you.  You have handled them and you are still here.  You can handle emotions and emotional waves too!  You are capable of this. Is It The Emotion, Or The Reaction To The Emotion? While all humans experience emotions, and often don't like them, not everyone FEARS emotions. Experiencing emotions is not a problem.  Being afraid of emotions is a problem.   If you see even just feeling some emotions as a failure or a disaster, you have developed this problem.    This happens when we lose sight of the emotion itself and its surrounding context.  Rather than dealing with the emotion or the situation that triggered it, we tag the emotion as a nightmare, put it aside, then write an entire additional fear-based story about the emotion. We construct elaborate tales detailing what the emotion says about you, what it means, why it proves that you are weak or broken, and how it must indicate that you are failing in recovery and doomed to wind up forever ill, depressed, or stuck. So is the problem the emotion, or your reaction to the emotion?  Are you dealing with your emotions, or are you really dealing with the judgements and stories you add to your emotions?  It's very important to see the difference and to recognize when you're adding needless additional burden (judgements, interpretations and stories) to a natural and temporary burden (emotions and emotional waves). We can address this reaction to emotions using the same tools and concepts that we use to address our physical and cognitive panic and anxiety symptoms.  Unlike our panic and anxiety symptoms, emotions are valid.  They do matter.  But that doesn't mean that they are more than they are. They are just emotions and you are capable of feeling them and handling them directly, however difficult that may be. When you pile judgements and fear-based stories on top of those emotions, you are making things harder on yourself than they need to be. My Links -----------
June 24, 2020
EP 111 - All Your Fears Are Only ONE Fear
You may think that you are afraid of an ever-growing list of places, tasks, people and situations.  You are not.  There is only ONE FEAR driving your anxiety disorder - fear of how you feel and what you think.  Acknowledging the one fear can clarify and simplify your recovery path so let's talk about it. For full show notes on this episode visit My Links:
June 17, 2020
EP 110 - Anxiety Success Stories: From Black Friday to Sunny Skies With Nick
My friend Nick Maynard is an almost textbook example of how to recovery from panic disorder and agoraphobia.  At one point Nick was in a panic on the ground in a Costco on Black Friday.  He was then trapped in his bedroom for weeks, unable to even get a glass of water.  But Nick changed direction and started putting in the hard work.  Today he's back on his feet, excelling at work, and living a normal life again.  Thank you Nick, for taking the time to share your story today! My Comprehensive Anxiety Recovery Guide Is Here!  ------------------------------- My Links ------------------------------
June 11, 2020
EP 0109 - Relax, Breathe and Focus : A Beginner's Tutorial and Exercise
For full show notes and a link to download this tutorial as an MP3, visit HOW DO I RELAX, BREATHE, AND FOCUS????   I've been asked to do something like this for a while. With some extra nudging from a friend, I took 15 minutes to record this little beginner's relax, breathe, and focus tutorial. This isn't my usual thing, but hopefully, it will be of use.   This episode will take you through the basics of what it looks like and feels like when you surrender to anxiety or panic.  Instead of fighting and fleeing, this is how we relax into the fear, experience it, and let it pass.  This is how we learn that we do not have to fear our anxiety and the sensations that come along with it.  The basics are relaxing of your body, breathing into your belly, and focusing on your breath rather than on the symptoms and thoughts. This is a difficult skill to learn, and it will NOT make your anxiety go away instantly.  Please do not use is a calming tool or an escape tool to make your panic attacks end.  Use it as a LEARNING tool.  Understand that even if you did none of this, your panic attacks would end.  This is critical!  My Links
May 27, 2020
EP 0108 - Changing Your Reaction To Anxiety, Fear and Panic - BOOK PREVIEW - Chapter 3.6
This Is Chapter/Lesson 3.6 from my book "The Anxious Truth". I wanted to release a chapter to give everyone a look at what the book is all about.  This is likely the most important chapter I wrote, so it seemed the the best choice to release as a preview. For the full written chapter preview, go to We’ve seen the three reactions that are driving that faulty brain link between fear and danger. The reaction before, the reaction during, and the reaction after. Now that we understand how they work; we can look at how to change them into something more straightforward and more effective. All by doing NOTHING. When we change our reactions to anxiety, panic, and fear before, during, and after episodes of high anxiety or panic, we set our brains on a new path. We weaken incorrect links and build new productive and positive connections. We leave wrong answers and bad cognitive habits behind while learning proper lessons and developing good brain habits. Changing our reactions is a simple idea yet challenging to put into practice. When you find your courage, get determined, and do the work, you will learn it will be well worth it. Then the day will come—maybe sooner than you think—when you suddenly find yourself not gripped by fear and worry all the time. That will be a great day. I promise it will.
May 19, 2020
EP 0107 - Forgiving Yourself And Letting Go Of The Past
For full show notes on this episode, go to Many people are struggling with letting go of anger, guilt and bitterness over time lost to anxiety. Learning to "forgive yourself" can be difficult.  While struggling with an anxiety disorder is certainly impactful in a big way, it is possible to learn how to change the habit of blaming yourself and revisiting guilt, anger, or regret over those struggles.  It is possible to learn how to leave the past behind us. My Links
May 13, 2020
EP 0106 - Building A Sense of Safety and Security After Trauma or Abuse
(For full show notes on this episode, visit Today I was joined by my friend Monique Koven to discuss the concept of feeling safe and secure.  Many victims of past trauma or abuse find that anxiety recovery is made more difficult because they are unable to ever feel safe or secure.  This is understandable, and it absolutely adds a wrinkle to the recovery process that must be addressed for these people. While your past experiences may have taught you that were not safe or secure, this does not mean that you are doomed to forever feel vulnerable in your life.  Abuse and abandonment may have left you with nobody to turn to for support when you needed it.  You may have taken those situations and carried them forward to conclude that you are always vulnerable and never on secure footing.  You may find it difficult to ever really feel safe. For the person wrestling with an inability to ever feel safe or secure, acknowledging why this happens is important. From there, it becomes important to understand and accept that just knowing and validating is rarely enough to remedy the situation.  There are concrete steps - actions - you can take to teach yourself that the world is not inherently dangerous, that you are capable of feeling safe even on your own, and that it is possible to build nurturing relationships that provide the support you need at at times. Find Monique online at or on Facebook and Instagram as "cptsdcoach". My Links ------------
May 06, 2020
EP 0105 - Highway/Freeway Driving With Anxiety and Panic
For many, the fear of driving on the freeway, highway, or motorway is a big problem.  Often I am told that this seems and impossible task.  A typical person facing this challenge will insist that driving at high speed on a congested highway, involves real danger.  They are convinces that disaster is imminent. This is not true, and represents yet another fear driven distortion, courtesy of our old friend anxiety. While highway driving is in fact more risky for every driver (regardless of anxiety), experiencing anxiety does not instantly rob you of the ability to operate a vehicle.  If you are reading this, you have survived every instance where you have experienced anxiety or panic while on a highway.  You didn't "almost crash" or "almost die" or "almost pass out".  You controlled your car, even when afraid and uncomfortable, and did what needed to be done to remain safe. What you thought was going to happen did not happen, so you must learn to stop judging the situation based on the fear driven story you have in your head about certain disaster.  Instead, judge the situation based on your actual experiences and the positive outcomes you've had. Thank you to my friend Jay for both suggesting the topic, and for recording this one with me.  This is the audio portion of a live video we did in my Facebook group, so you'll hear us discuss the topic, then take questions from group members that were watching while we chatted. My Links ----------- Intro/Outro Music : Afterglow by Ben Drake (
April 29, 2020
EP 0104 - Health Anxiety and Uncertainty With Dr. Ingvard Wilhemsen
Today I was fortunate to have spent 25 minutes on a Zoom call with Dr. Ingvard Wilhemsen, a respected expert in the field of health anxiety and hypochondriasis from the University of Bergen in Norway.  We discussed the basis of health anxiety, what drives it, the underlying principles of uncertainty and safety, and some of the effective methods he uses when treating patients with health anxiety. Dr Willhemsen has been kind enough to offer to do a follow-up episode with us, so if you have questions or comments, please follow the links to any of my social media channels.  Feel free to reach out with whatever questions you might have and I'll do my best to get them answered in a coming episode. To learn more about Dr. Wilhelmsen or any of his work, you can Google him here. My Links
April 23, 2020
EP 0103 - You Don't Have to Feel OK To Be OK
Inspired by a post I made on Instagram, here's 25 minutes or so on the difference between feeling OK and actually being OK.  The highlights: Your anxiety disorder has you in the bad habit of scanning and evaluating your state all the time Your anxiety disorder has you interpreting how you feel through a distorted lens of fear and misguided threat assessment You then make the mistake of nailing your assessment of how you FEEL, so your assessment of what you are capable of doing You do not have to feel OK, to be OK.  You must be aware of the scanning and evaluating habit, and you must be aware of the mistake of equating how you feel to what you are capable of doing.  You must ACT even when feeling less than OK. You must show yourself through experience that thinking that you are not OK is incorrect, and that you are able to manage and live a normal day even when feeling badly.  The experience of doing this repeatedly will help eliminate the mistake you have been making and break the scanning/evaluating habit you have formed. Remember, action is required.  You cannot simply choose to believe that you are OK, you must ACT to show yourself that you are really OK regardless of how you feel. Going through this process will teach you lessons about tolerating and managing the distress that are bound to impact every one of us from time to time.  These are lessons that go far beyond anxiety recovery and will serve you will forever. My Links: Intro/Outro Music: "Afterglow" by Ben Drake (
April 15, 2020
EP 0102 - Fear Of Insanity Or Going Crazy
For full show notes on this episode: One of the two most common fears of anxiety and panic sufferers is the fear of going insane.  Losing one's mind.  Going crazy.  Many worry that they will "lose it", or "snap" when at the height of panic or extreme anxiety.  This is a difficult fear to face, but it remains an irrational fear that never comes true. The fear of going insane or losing one's mind is no different than the fear of dying, or passing out, or vomiting, or anything else.  The fear that you may lose your mind because of anxiety and panic is just another in the long line of irrational, distorted, magnified fears that come along with anxiety disorders.  Your catastrophe (going insane) is not special and does not warrant any special approach or technique to address. Episode Topics: There Is No "Sanity Control" To Worry About Anxiety and Panic Are Not Equal To Severe Trauma You Have Not Kept Yourself Sane Let Go.  Surrender To The Worst. Fear of Underlying Mental Illness Is There A "Breaking Point"? DP/DR - It's Not Special Or More Important My Links Facebook Group
April 01, 2020
EP 0101 - The Selfish Nature of Anxiety and Fear
For full show notes on this episode, go to Anxiety disorders are selfish disorders.  Anxiety and fear are self-centered and will push their way to the front of the line at all times.  When struggling with an anxiety disorder, the selfish nature of the disorder often makes you look selfish and self-centered.  The disorder is selfish.  You are not. Anxiety and fear drive self-centered behaviors in three ways: Disruption Based on Avoidance Anxiety causes you to spend your time scanning for threats. Every situation is evaluated based on how it may make you feel.  Decisions are made based on the drive to avoid the feelings and thoughts that you hate and fear.  When your anxiety drives you to cancel engagements, avoid places and situations, and flee from discomfort, the change in your lifestyle impacts the people around you ....  Becoming The Center of The Universe Anxiety and fear will drive you focus on yourself continuously.  In any given situation, anxiety will demand the lion’s share of your attention. While those around you are focused on solving a problem, resolving a conflict, or enjoying a social gathering, you likely found yourself occupied primarily with how you are feeling.  While the world asks, “What shall we do now?”, you will ask, “How will this impact ME?!” .... Feeding The Beast On Down Low When anxiety and fear have the door slammed on them, then get creative.  You may have been told by friends and family  – or even your therapist – that talking about how you feel and seeking constant soothing and reassurance is no longer going to be tolerated.  Your anxiety disorder does not like that news.  Often it will compel you to find “sneaky” ways of making itself seen and heard .... What Can I Do About This? First, work on being aware of when anxiety is driving self-centered behavior.  Then, get to work.  You can't really fix the self-centered stuff without working on full recovery anyway, so this could be the spark you need to start moving forward!  When you're doing the work that needs to be done to solve the bigger problem, change the narrative with your friends and family ... Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Intro/Outro Music: "Afterglow" by Ben Drake (With Permission)
March 25, 2020
EP 0100 - Learning To Believe In Yourself
My friend Kendra Beavis has an amazing story.  This is a story about making major life changes, solving life problems, and become a better version of yourself.  So much of this is based on belief.  Belief in yourself, and belief in your ability to do hard things and make changes. We can't just choose change.  We can't just decide to believe in ourselves and be instantly confident.  Often we must take action to make the changes we want in our life even before we are confident taking action.  Meaningful progress and change isn't something you may believe you are capable right now, but that's OK. You don't get to be confident, and you don't get to believe in yourself by waving a magic wand. Belief and confidence are things we learn through action and experience. Belief and confidence are earned by doing the hard or scary things you might not think you can do. When we make the choice to move ahead even though you don't feel ready, amazing things can happen. Amazing things happened for Kendra.  I'm grateful that she took the time to share it with us today. You can find Kendra and her two podcasts on her website at Join The Facebook Group -------------------------------- My Links  -----------
March 18, 2020
EP 0099 - The Habit Of Words
For full show notes on this episode: We naturally develop habits with respect to the way we talk about, think about, and write about our anxiety problems. This is the habit of words, and it matters. Identifying unhealthy and counterproductive habits of words, then working to replace them with more recovery-focused habits is well worth the effort. The most common habit of words is the habit of constantly saying how you feel, what you're afraid of, and how much you hate it all.  This is the habit that most people in the grips of an anxiety disorder naturally develop.  This is a bad habit.  Constantly talking about, thinking about, and writing about what you feel is a form of safety and reassurance seeking. This is bad because it reinforces the mistaken cognitive connection between discomfort and fear.  If you are spending an inordinate amount of time telling people what you're feeling and experiencing in a passive way, you are hoping to both comforted and saved from your anxiety and its symptoms.  This sends the wrong signal to your brain.  This tells your brain that anxiety is a problem that requires evasive action and rescue.  You are inadvertently reinforcing the foundation of the disorder. You may understand why seeking safety or engaging in avoidance is a bad thing, however you may wonder why its wrong to want to be soothed or comforted when afraid.  Aside from the reinforcement of the disorder we discussed, asking other people to make you feel better is giving away the power you have to make yourself feel better over time.  YOU are capable of driving the recovery bus.  When you rely on others to comfort and soothe you all the time, you are handing the keys to them.  You are asking them to drive the bus.  They may want to, but nobody can drive your recovery bus but you.  Nobody else can drive you to recovery land. If constantly telling everyone (including yourself) how you feel  is a bad habit, then what is a good habit?  How can you change this? .... My Links ----------------
March 11, 2020
EP 0098 - STOP Checking In With Yourself!
Full show notes for this episode are at Telling someone in the grips of a raging anxiety disorder to "check in with themselves" is a TERRIBLE bit of advice.  If you are in the grips of a ranging anxiety disorder - finding it near impossible to STOP thinking about how you feel all the time - it's OK to reject this advice. While in the grips of raging disorders like OCD, health anxiety, panic disorder, and agoraphobia, specifically making time to focus inward on how one is feeling is like pouring gasoline on a fire.  A person that is desperate to STOP paying constant attention to how they feel and what they think does not need to turn inward to see what they need.  What they need is to stop focusing inward.  The inward focus is driving their problem.  Telling this person that they need to check in with themselves to see how they're feeling is like telling an inmate to escape from prison by running back into the cell block.  It's just terrible advice in this context.  Sorry, but it is. Sometimes part of the anxiety problem is compulsion to think about one's state.  Engaging in inner dialogue with fear driven distorted and disordered thoughts becomes a dysfunctional game that the sufferer is powerless to resist.  Every waking moment is spend scanning one's own body and mind for threats to sanity, life, and limb.  Inward focus and self-examination can become a literal torture chamber. This is a fact for many wrestling with anxiety problems. Website and Social Links ------------------------------------
March 04, 2020
EP 0097 - Anxiety and Abusive/Controlling Relationships (w/Long Island Against Domestic Violence)
Full show notes for this episode can be found at Being in an abusive or controlling relationship is difficult for anyone.  Struggling with an anxiety disorder complicates things, making the situation even more difficult to handle. Statistics show that 1 in 3 women, and 1 in 4 men, will be involved in an abusive relationship at one point in their lives. This is a problem in the general population.  My experience in the anxiety disorders community leads be to believe that it is even more prevalent among people suffering from anxiety problems.  Today I was joined by Colleen Merlo and Wendy Linsalata of Long Island Against Domestic Violence.  Colleen and Wendy were kind enough to give their time to discuss the problem and answer questions posed in my Facebook group. Resources: National Domestic Violence Hotline (United States): 1-800-799-7233 National Domestic Violence Hotline web site: Long Island Against Domestic Violence: 631-666-8833 Long Island Against Domestic Violence web site: Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————–
February 26, 2020
EP 0096 - Addressing Perfectionism w/Dr Tara Sanderson
For full show notes on this episode, visit Perfectionism.  It's a label I hear frequently self-applied by many going through the process of recovering from an anxiety disorder.  Labeling oneself as a perfectionist results in challenges that make recovery more difficult than it has to be. Today I was able to spend time with Dr. Tara Sanderson, a licensed doctoral level psychologist practicing in Oregon.  Tara not only specializes in behaviorally oriented therapies for anxiety issues, but she has experienced the "curse" of perfectionism in her own life and has written a book on the topic. Changing and challenging perfectionism requires an understanding of why you may be labeling yourself that way and attempting to make everything right and perfect in the world.  Are you bolstering your self-image by wearing perfectionism as a badge of honor?  Are you convinced that making everything perfect will make life better or easier?  In both cases, accepting the reality of a life where neither of those motivations is serving you is the first step toward changing things. Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Find Tara On Twitter, Instagram, Facebook, and on her practice website. Find Tara's book, Too Much Not Enough on her book website.
February 19, 2020
EP 0095: Anxiety Success Story - Martine Changes Direction
For full show notes on this episode, visit Just six months ago, Martine was experimenting with medication, housebound most of the time, and considering hospitalization to deal with her anxiety problem.  Today she is working, participating with her family, living a normal life, and looking forward to what comes next. Today Martine took some time to chat with me about how she changed direction and took control of the situation.  Where once Martine has no direction and no plan for recovery, everything changed when she decided to start doing things she was afraid to do.  Through repetition and incremental progress, everything changed.    Her message?  “Don’t give up.  It will get better!” Truer words were never spoken.  Thanks, Martine, for taking the time so share your story. Join my Facebook group and get involved in the discussion: My website and all social links: Intro and outro music - “Afterglow” by Ben Drake (with permission)
February 12, 2020
EP 0094 - Anxiety and Trauma Responses Are Normal! - w/Monique Koven
For full notes on this episode, go to Too often, the responses that result from anxiety disorders and/or traumatic experiences are classified as mental illness.  We talk about anxiety disorders and post-traumatic stress disorder.  That word - "disorder" - leads many people to believe that they are broken, damaged, abnormal, or ill. The word "disease" is thrown around, leading to additional despair and distress. It's important to understand that the sensations, thoughts, and feelings you are experiencing, are a NORMAL part of being human!  These are learned responses resulting from your past experiences.  Feeling afraid or anxious is normal and to be expected.  Why then, do we call these illnesses and disorders?  Fear-based responses to anxiety and trauma may be driving your life in directions you do not like.  Recognizing these responses as simply learned responses can help provide the confidence you need to start to make changes. Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Find Monique Online ——————————————–
February 05, 2020
EP 0093 - Dizziness and Unsteadiness Due To Anxiety
For the full show notes on this episode including a link to the diaphragmatic breathing video I mentioned: For many people, feeling dizzy or unsteady is one of the most enduring and difficult to deal with anxiety symptoms.  If you are There are two main steps in dealing with dizziness and unsteadiness: 1. Change the way you think about and talk about this sensation.  This isn't true physically debilitating dizziness that makes you literally unable to stand upright. This sensation is simply a feeling of visual and physical discomfort when moving through space.  You are uncomfortable when moving, but you are still able to move through space and function without impairment.  Being uncomfortable isn't ideal, but start to embrace the difference between incapacitated and uncomfortable.  They are not equal.  You are unsteady, which is uncomfortable for you, and you are likely reacting in fear to that discomfort.  When think about this issue, this is how you must frame it.  When you talk about it, you must change the narrative. "I'm so dizzy I cant do anything." becomes "I feel unsteady and its uncomfortable and scary, but I'm still capable of living life". 2. Change the way you react to this sensation.  Rather than stopping, retreating, avoiding, bracing and fighting, you must accept and fully surrender to the feeling of dizziness and unsteadiness. Rather than sitting down, leaving to go back to your safe zone, or "going to ground" (a term I hear all the time, you will relax your body, breathe slowly into your belly, and train your focus on your breath or some other point of your choosing rather than on the sensation and accompanying thoughts.  You can slow down and continue doing whatever it is you were doing or want to do, remaining physically relaxed, breathing properly (to avoid the over breathing/hyperventilation that makes the sensation worse), and and focused on the task at hand. Let the sensation and the thoughts come at you full force and surrender to the worst case that you can imagine.  It won't ever happen. Remember, you are trying to learn that even when uncomfortable due to unsteadiness, you are OK.  Your goal with this symptom - as usual - is to learn that you do not have to fear it.  Lose the fear and the fear driven reaction and as usual, things will improve over time. Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Intro and outro music - Afterglow by Ben Drake (with permission)
January 29, 2020
EP 0092 - Monophobia (Fear Of Being Alone)
Monophobia - the fear of being alone - is a common component of the panic, anxiety and agoraphobia complex.  When left unchecked, panic disorder leads to agoraphobia.  When this happens, monophobia often develops at the same time.   If your coping mechanisms rely heavily on a "safe" person, or safe people, then you are more likely to develop monophobia.  Monophobics expend a great deal of effort and energy in an attempt to never be alone.  This can be VERY disruptive and impactful when it comes to daily life, and relationships with those people designated as safe or rescue people.   Monophobia is not a different or special kind of problem.  It's simply your fear of anxiety and related symptoms expressed in a given context - being alone and out of reach of your safe or rescue people.  This is simply the mistaken belief that you need someone to safe you from panic and its related sensations.  When deprived of that rescuer or rescuers, the monophobic perceives an even greater danger and reacts accordingly.  This is why monophobics often say they have no safe place.  In monophobia, safe places are replaced by safe people. Overcoming monophobia is handled the same way we handle everything else we discuss here.  Moving toward the fear and exposing oneself systematically and incrementally to those fearful sensations and thoughts without reacting to them.  This can be done by working on other situations - driving, shopping, going to work, going for a walk - or by attacking the "alone" context directly via systematic and incremental periods spent alone, confronting the fear and the associated sensations and symptoms. Repeated experiences with positive outcomes - afraid but still safe and OK - will break the connection between fear and danger.  Once the monophobic person is no longer afraid of his or her own body and mind in any situation, they no longer require rescue and therefore no longer fear being alone. Show notes for this episode can be found at Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Intro and outro music - Afterglow by Ben Drake (with permission)
January 22, 2020
EP 0091 - Worry and Worrying
Worry and worrying are problems that many people struggle with along road to recovering from an anxiety disorder.  I'm asked to cover this topic again and again.  So ... a few words about worry and worrying. Full notes for this episode can be found at Worry is simply thinking.  Thinking by itself has absolutely no impact on the real world.  Worry, therefore is not protective, predictive or proactive.  Worry does not keep you safe from disaster.  It does not keep bad things from happening.  It does not prepare you for when they do.  Worry is just thinking, and its not terribly useful. Worry is related to planning.  Planning is thinking accompanied by action.  When planning, we take our thoughts and transform them into real world actions required to respond to and react to real world events.  Planning is useful.  Planning is helpful.  We all plan in some way. Worry, on the other hand, is thinking WITHOUT action. Worry is half a plan and has no worth or purpose. Worry is not a life sentence. Being  a "worrier" isn't your fate for the rest of your life.  You can change this. Being a "worrier" is often a self-applied label that we secretly wear as a badge of honor.  This is also not helpful.  Worry is not a substitute for love and caring, nor does it prove that you are loving or caring.  Worry matters only to the person worrying.  No matter how much you worry about someone, that person can never experience it because worry exists only in your head.  You can love and care for someone without engaging in worry about them. You can drop the "worrier" label and still be a kind, loving and caring person. We can get off the worry train two ways: 1. Some worries can be transformed into actual plans.  By adding action, we can convert a worry into a plan.  Once you've created a plan, you can remove this item from your worry bucket and move along.  This sometimes involve recognizing that you are simply skipping the action part, or dropping the belief that you are incapable of action. 2. Worries for which there is no plan can be dropped on the floor. This is done by learning how to not engage with worrisome thoughts.  Learning to relax and refocus away from worry is a skill that can be developed through practice and repetition.  This can be difficult because you may be confusing worry with action and safety.  Disengaging with your worry thoughts may make you feel vulnerable to disaster.  Through repetition you will learn that you are just as safe when not worrying as you are while worrying.  Learning the skills of refocus and relaxation will help you break the link between worry and safety that perpetuates the habit. ------- Get Involved In the Facebook Support Forum Find me on the web, my podcast, and all my social media accounts:
January 15, 2020
BAD THERAPISTS - An Angry Anxiety Disorder Rant in One Act
Not really a podcast episode so much as an angry rant about a subject I feel really needed to be addressed.  If you've been seeing your "anxiety" therapist for months on end, or years on end, and your progress is kinda nowhere, you may find this helpful.  At a minimum you may be entertained.  Join The Discussion Group    My Links (social media, podcasts, etc.)
January 14, 2020
EP 0090 - What If It Comes Back? Examining The "Acceptable Bubble"
One of the common worries while recovering from an anxiety disorder is the fear that it might "come back" after recovery.  This is something I hear from many many people.  It's also pretty common in the community surrounding the podcast to see people arrive that have been through these issues before. They thought had it all solved, but find themselves back in the grips of panic, anxiety and associated nastiness. The Acceptable Bubble - What Is It? This is closely related to what I've been calling the "acceptable bubble".  This is the bubble we build when we do the "recovery things", but we engineer them to do them without anxiety.  Often this means that someone has found a panic-free way to do all the required basic life things, then kinda stopped doing the work.  The hallmark of the "acceptable bubble" is the existence of limits and limitations in one's life. What Are The Signs Of An Acceptable Bubble? If you feel like you've recovered, but you still "can't" do things that outside your normal daily experiences, you may be in an acceptable bubble. When are rely on safe people or safety mechanisms to get the bigger tasks done, there's a chance that you're in an acceptable bubble. If you are enduring your days, pushing through anxiety and trying desperately to just get through, you've built an acceptable bubble. The REAL Goal of Recovery When we build a panic free acceptable bubble, we never reach the ultimate goal of recovery.  The real end game of recovery is to learn to not be afraid of our own bodies and minds.  We must learn to experience fear and discomfort without being afraid of being afraid.  This is what recovery is all about.  Going to work, or the supermarket, or on a family vacation are the happy results of achieving this goal.  They are not the goal itself. Avoiding The Acceptable Bubble - Getting The Job Done For Good! In the end, avoiding the dreaded acceptable bubble is a personal thing. You must be able to look in the mirror and know that you are truly not afraid of panic or anxiety any longer. You don't have to love it, but you can't be afraid of it, in any circumstance.  When the day comes that you can honestly say that a level 10 panic attack while alone 200 miles from home isn't a scary thought any longer, you've achieved your goal.  When you work toward that, you never have to worry about it "coming back" again.  Reach that goal, and this recovery journey will be the last one you'll ever have to embark on. Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Intro and outro music - Afterglow by Ben Drake (with permission)
January 08, 2020
EP 0089 - Breath and Breathing Centered Anxiety
"What if I forget how to breathe?" "What if I just stop breathing?" "I can't get enough air in my lungs." "I can't take a deep breath." Breath and breathing focused anxiety is quite common among people that suffer from anxiety disorders like panic disorder and agoraphobia.  In this episode I discuss the two most common forms of this anxiety. For full show notes: [1:30] "I Am Afraid That I Will Forget How To Breathe" The first is an obsession with the thought that you have to actively, manually breathe, or your body will somehow forget to breathe or you will stop breathing.  This obsessive, irrational thought may grip you during every waking moment, tricking you into thinking that you must stay involved in the process of breathing to avoid some horrible fate. [12:19] "It Feels Like I Can't Breathe.  I Can't Take a Deep Breath!" This is the second common form of breath and breathing focused anxiety.  You may walk around all day suffering from "air hunger", feeling like you can't breathe or that you can't get a deep enough breath.  You may feel like there is a tight band around your chest, which causes you to attempt to expand your ribcage and "fill" your lungs to maximum capacity to relieve that sensation. Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Intro and outro music - Afterglow by Ben Drake (with permission)
January 01, 2020
EP 0088 - Anxiety Success Stories : Joyce Gets Angry ... And Gets Better!
My friend Joyce joined me to talk about her slide into severe panic disorder and agoraphobia, which was followed by an aggressive recovery and rebuilding of her life.  Listen to Joyce describe her journey from being frozen in fear on her sofa to being back at work and feeling limitless.  Of particular note is the way Joyce used anger and frustration to fuel her recovery efforts. For many, this can be an excellent strategy and I really appreciate Joyce being so open and honest about how she was feeling and how it helped to propel her forward.  As always, comments and questions are welcomed.  I will do my best to relay any questions or messages to Joyce as they are asked. My Links (website, podcast, social. mailing list, etc.) ----------------------
December 26, 2019
EP 0087 - Being Yourself Again : Hope and Help For Your Nerves Chapter 9
Holly and I discuss chapter 9 of Claire Weekes' "Hope And Help For Your Nerves". This chapter discusses the nature of recovery and the road to being yourself again. Some of the highlights: Your symptoms will not immediately go away, and may even worsen during recovery. You cannot simply decide to not be afraid. You must LEARN to not be afraid. We discuss the use of medication in conjunction with recovery. Keeping occupied - not being wholly consumed at all times with recovery - is essential. Quick recovery is possible and does happen for some people. A big part of recovery is understanding that what you think is keeping you stuck. Setbacks can and likely will happen, but they're not really setbacks if you frame them properly and learn from them. You can buy Hope and Help From Your Nerves by following the Amazon links from my website:  Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————–
December 23, 2019
EP 0086 - Stop Arguing With Your Anxiety and Trauma (w/Joe Ryan)
When confronted with uncomfortable and scary feelings of anxiety, panic or emotions based on past trauma, the immediate response is to "talk yourself down".  Trying convince yourself that you are OK using words, phrases and thoughts often does not work.  When this happens, you are at a fork in the road.  You can enlist the aid of your support system to argue with your anxiety or trauma for you, or you can resign yourself to just feel everything without resistance to let it pass through you and end naturally. Spoiler alert ... you want option two.  Facing and accepting anxiety, panic, and feelings based on your past is harder, but its the path that leads to long term change and lasting recovery.  Continuing to argue, or using your support team to argue by proxy for you, may be an attractive option because it's the "easier" option and may seem like the fast path to feeling better in the moment, but there's no learning or changing to found there. Joe and I speak about this process, the need to face and feel what's in front of you, and how this leads to a deeper understanding of the reality of being capable, competent and safe. This is the direction you want to go.  Trust us. Thanks to Joe for taking the time to chat! Comments and questions are always welcomed. Join The Discussion Group ——————————————– My Links (social media, podcasts, etc.) ——————————————– Find Joe at or on Instagram at @joeryan.
December 14, 2019
EP 0085 - Heart Anxiety Issues and Interoceptive Exposure
If you are a regular listener of the podcast, odds are that you've had anxiety, worry and fear focused on your heart at least once or twice.  This is quite common.  Heart-centered anxiety generally involves being afraid of a rapid, strong, or irregular (flutters/palpitations) heartbeat.  This is either due to an underlying fear that something is wrong with your heart or will go wrong, or due to the link between a rapid/strong heartbeat and a panic attack.  In either case, the way out, as always, is through.  We can use interoceptive exposure techniques to intentionally create the rapid or strong heartbeat we fear in order to desensitize and learn that there is no reason to fear your heartbeat.  Yes, this involves intentionally experiencing that which you fear, but this is almost always the case when solving these problems. Comments and questions always welcomed. Find this episode on my website: My Links: Music - Afterglow by Ben Drake (with permission)
December 06, 2019
EP 0084 - Anxiety and Autism/Neurodiversity Issues w/Christa Holmans
Today I chatted with Christa Holmans about some of the overlapping issues found in both anxiety disorders and autism and other neurodivesity conditions such as ADHD.  Christa had so much excellent insight on how autism influences how one may deal with anxiety issues!  I really enjoyed this discussion and I hope you will too! My Links (Website, podcast, social media, etc.) --------------------- Find Christa Online -----------------------
November 26, 2019
EP 0083 - Intrusive, Unwanted, Obsessive Thoughts - w/Dr. Martin Seif
Today I was fortunate to spend about 30 minutes with Dr. Martin Seif, a psychologist and author specializing in anxiety disorders.  Dr. Seif and I talked about intrusive, obsessive and unwanted thoughts.  What are they?  How do they become so troublesome?  How should we approach this problem?  For the full notes on this episode and all links, go to Find all my links at Find Dr. Martin Seif at Find the Anxiety And Depression Association of America at
November 16, 2019
EP 0082 - Stop Reading. Start Doing.
Reading, listening to podcasts, watching videos, and otherwise educating yourself about your anxiety disorder is a good idea ...until its becomes a safety and avoidance behavior  Ultimately, overcoming an anxiety disorder only happens by DOING, not by reading.  So after you've read the book for the fifth time, or you've read 10 anxiety books and want to read an 11th, you must realize that its time to actually put what you've learned into action.  There is no lasting progress without action.  There's hard, scary stuff to do here, but its so worth doing, so put down the book and lets actually do the things you've been reading about! My Links ---------------
October 28, 2019
EP 0081 - Overcoming Anxiety: Dealing With The "Inescapable" Memory of Past Trauma (w/Monique Koven)
Today Monique and I spent some time discussing the memories of past trauma and abuse, and how the old feeling of being unable to escape can often live on.  This can represent an obstacle to recovery when it leads to viewing attempts at recovery and improvement as being futile or not worth the effort or energy. Monique shares some amazing insight about the role of compassion and how we can combine this with the tools and techniques we've discussed so often as being so effective in recovering from an anxiety disorder.  A great listen for anyone dealing with past trauma and/or abuse alongside an anxiety disorder.  Thank you Monique! Find the episode Monique and I discussed here: My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
October 04, 2019
EP 0080 - Anxiety Success : How Raven Got It All Together
How my friend Raven went from homebound agoraphobic, crippled with panic and intrusive thoughts and fears, to living her life, not being afraid of anxiety, and making plans for her future.  If there was every an uplifting story from a lovely human being, it would be this one.   If you think you can't, here's 30 minutes that will show you that you CAN! Thank you Raven, for taking the time to share with us!  My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
September 20, 2019
EP 0079 - Dealing With Emotions And Anxiety At The Same Time (w/Joe Ryan)
One of the most common issues that seems to pop up for people doing the work to overcome an anxiety disorder is emotions and how to deal with them while in the recovery.  What do I do when I feel sad, or angry, or generally upset? Is that wrong?  Is this a setback in my recovery?  Its it OK to cry or otherwise express my emotions when they come up?  My friend Joe Ryan and I talk about how its perfectly OK and normal to experience emotions, and how its healthy and productive to express them whenever and however you need to.  We answer common questions, address common concerns, and point out potential pitfalls when dealing with those emotional times. My Links Joe's Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
September 16, 2019
EP 0078 - Anxiety Recovery - What Should You Do When You "Fail"?
Recorded from YouTube Live August 19, 2019  What do you do when you “fail” at an exposure, or when you have a particularly difficult anxiety day and wind up escaping back to your “safe zone”? I can tell you what you should NOT do. You should NOT just sit home and recount the story of how horrible it was and how you failed and how upset you are. That is sending the wrong story and signals to you brain. Think objectively. Realize what you did wrong. Think about what would have been a better course of action. GET UP DO. IT. AGAIN. IMMEDIATELY. Turning a “fail” into a “win” is easier than you think. Do not miss the opportunity to turn things around because you CAN and it will matter in the overall scheme of your recovery progress. My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
August 19, 2019
EP 0077 - Anxiety Recovery - Common Exposure Misconceptions And Mistakes
Today I'm joined by my friend Holly to talk about common misconceptions and mistakes surrounding exposure.  Many people are unaware of the true nature of exposure and how it actually works as part of the anxiety recovery process.  Lets clear up a few things. My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
August 15, 2019
EP 0076 - I Feel OK ... And I'm Not Sure What To Do Now (w/Joe Ryan)
You've been doing the work.  You've been working the process.  You're facing your fears and learning not to be afraid of how you feel. You're no longer crippled by panic, fear and anxiety. One day you find that that familiar fear and anxiety is missing.  Is this what it feels like to feel OK?  What am I supposed to do with this?  Where's the anxiety? Should I be happy now?  What if it comes back and puts me back to square one? These are questions I hear all the time from people that have reached the point where they're having anxiety free moments.  Today my friend Joe and I discuss this issue and how he's dealing with it.  We talk about not continually scanning and assessing your state, why you can't go back to square one if you've gone THROUGH the fear, and what feeling "OK" looks like in the real world. Thanks again to Joe for taking the time. My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at Find Joe Online
August 06, 2019
EP 0075 - Issues of Competence, Confidence and Self-Esteem in Anxiety Recovery (w/Joe Ryan)
Often, issues of self-esteem, confidence and competence can get in the way when recovering from anxiety and panic issues.  If you've ever been made to feel like you're not good enough, not capable, or not competent, my old friend Joe Ryan shares how he has dealt with this on his own journey.  Thanks to Joe for spending more time with us today! My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at Find Joe Online
August 05, 2019
EP 0074 - How Trauma And Pain Do NOT Have To Ruin Your Day (w/Joe Ryan)
Its possible to work through anxiety, panic, trauma and pain without having it ruin every day.  Today I'm joined by my old friend Joe Ryan.  Joe has spent years working this process and offers some great insight on how to deal with anxiety, panic and even past trauma without being crushed by every memory, thought or sensation.  Thanks to Joe for spending time with us today! My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at Find Joe Online
July 31, 2019
EP 0073 - Sunday Night Anxiety Q&A - July 7, 2019
Q&A from my Facebook group including questions about dizziness, driving, doctor visits, airports, neck spasms, anticipatory anxiety and exposure mechanics. Thanks to Jay, Connie, Charli, Julie, Clay and Marie-Anne for calling in!  My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
July 08, 2019
EP 0072 - Dealing With Anticipatory Anxiety
Anticipatory anxiety isn't a special or different kind of anxiety. It's not a mysterious external force over which you have no control. Let's define it, break it down, and look at ways of moving through anticipatory anxiety so you can get to the work that really needs to be done.  My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
July 05, 2019
EP 0071 - You Do NOT Have To Follow Every Thought You Have! (w/Monique Koven)
Many people are under the false impression that they must honor, follow and engage deeply with every thought they have.  This is simply not true.  When dealing with both anxiety and trauma issues, your thoughts can often be your enemy.  Listening to everything you think and acting as if every thought is correct and valid can lead you deeper in the anxiety maze.  Monique has some excellent ways to frame this and some outstanding ways to approach this problem.  We discuss awareness of our constant thoughts, why we often give them more power and respect than they deserve, and how the nature of thoughts are to be temporary.  If you can stop the mental chatter, things will most times get much better faster than you think. Thank you again to my friend Monique for taking the time with us today! My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at Find Monique Online ------------------------------
June 25, 2019
EP 0070 - Finding Your Power Even In The Darkest Moments (w/Monique Koven)
If you're in the grips of anxiety, panic, agoraphobia or PTSD you may feel powerless and incapable of doing what needs to be done to change things.  This isn't true.  Monique and I talk about how you have power and control even in the darkest moments. You are not stuck.  You are capable of making the changes you need.  You might just need to change direction, and you can! My Links Intro/Outro Music:  "Afterglow" by The Ben Drake Collective.  Used with permission.  Find Ben Drake on Facebook or at
June 18, 2019
EP 0069 Anxiety Help - You Are NOT Responsible For The Happiness of Others (with Monique Koven)
Do you worry that your anxiety problems are going to “ruin everything” for your friends and family? Being worried about letting people down or ruining things can seriously stand in the way of taking the steps you need to take to build a better life. I’ve found this to be a common theme among anxiety sufferers, so lets talk about how the happiness of others is NOT your responsibility. You are not responsible for making people happy or sad, and you are not responsible for the positive or negative outcome of every social event, family function or other situation that involves other people in your life. In this episode Monique Koven and I discuss the origins