Quieting Anxiety Podcast
CBT Tools for Managing Anxiety and Stress
Whether you're dealing with chronic anxiety, panic disorder, or just want to improve your ability to manage daily stress, these episodes provide practical tools you can apply in real-life situations.
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Podcast Info
- Quieting Anxiety
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App Info
- Quieting Anxiety: CBT Tools
About Mental Wellness and Motivation Audios
These free guided audio exercises are designed to support mental wellness, emotional regulation, motivation, and personal growth. Whether you’re looking to reduce anxiety, build self-esteem, energize your day, support your child’s emotional development, or practice mindfulness, these audios offer practical tools grounded in evidence-based approaches like cognitive-behavioral therapy (CBT), mindfulness, and sport psychology.
Each audio provides structured guidance using soothing narration, empowering messages, or engaging mental imagery to help you relax, refocus, or reset your mindset.
How to Use These Exercises:- Find a quiet, comfortable place where you won’t be disturbed.
- Choose an audio that matches your current goal—whether it's to relax, recharge, sleep, or get motivated.
- If your mind wanders, gently bring your focus back to the words.
Free Guided Audio Library
for Mental Wellness and Motivation
- Guided Imagery Relaxation Audios
- Quick Stress Relief and Muscle Relaxation
- Meditation Audios
- Mindfulness Practice
- Anxiety Assistance Audios
- Post-traumatic Stress Disorder (PTSD) Assistance
- Self-Esteem Audios
- Emotion Training Audios
- Energizing Audios
- Motivational Audios
- Relaxation Audios for Children
- Education and Assistance Audios
- Obsessive-Compulsive Disorder Assistance Audios
- SportPsych Training
- Weight Control Audios
Guided Imagery Relaxation
Visual Journeys to Calm the Mind and Body
- Rainy Autumn Morning Relaxation
- Hot Springs Relaxation
- Riding a Horse Across the Plains Relaxation
- Cityscape Mindfulness
- Sunrise on the Beach Mindfulness
- Tropical Garden Mindfulness
- The Great Desert Mindfulness
- Day of Fishing Mindfulness
- The Meadow Relaxtion
- Mountain Cabin Relaxation
- Day on the Farm Mindfulness
- Lotus Bud Meditation
- Rainbow Relaxation Emotion Training
- Hot Air Balloon Motivation
- Starry Night Relaxation
Quick Stress Relief and Muscle Relaxation
Simple techniques to release tension and reset your mind
These audios teach quick, effective methods for reducing stress and calming the body throughout the day. From breathing exercises to muscle relaxation techniques, each session is designed to help you manage physical and emotional symptoms of stress. With regular practice, you can learn to access a sense of calm more easily—even in the middle of a busy or challenging moment.
Anxiety Assistance Audios
Tools to manage anxiety
These guided audios are designed to help you cope with the physical and emotional symptoms of anxiety, including general worry, social anxiety, and panic attacks. These sessions support you in building tolerance for discomfort, changing anxious thinking patterns, and finding calm in moments of overwhelm. Use them as part of your daily routine or when anxiety arises.
Meditation for Emotional Clarity and Inner Balance
Cultivate kindness, compassion, and mindful awareness
These meditations gently guide you inward to develop emotional strength, resilience, and calm. Use these audios to center yourself, ease emotional tension, and build a more compassionate mindset.
Energizing Audios for Body and Mind
Boost your energy, focus, and motivation
These short guided sessions are designed to help you feel more awake, alert, and ready for the day. Whether you're just getting started in the morning or need a midday reset, these audios use light stretching, mindful breathing, and mental activation to refresh both body and mind. Perfect for shaking off fatigue and reconnecting with your natural energy.
Motivational Audios for Personal Growth
Overcome mental barriers and discover purpose
These guided audios are designed to help you build a healthier, more empowered perspective on life. Each session focuses on transforming limiting beliefs, fostering resilience, and encouraging intentional decision-making. Whether you're seeking happiness, navigating life transitions, setting goals, or managing your weight with self-compassion, these tools can support meaningful change from within.
Relaxation Stories for Children
(and the Young at Heart)
Imaginative journeys to help children relax, unwind, and drift into peaceful sleep. These calming audio stories are designed to teach children simple mindfulness and relaxation skills through playful imagery and soothing narration. Whether it's floating on magic bubbles, exploring a rainbow sandbox, or visiting a cloud castle, each story creates a peaceful space where children can feel safe, calm, and ready for rest. Ideal for bedtime, quiet time, or anytime a child needs to reset their emotions.
Education and Assistance
For Emotional Well-Being
Understand your experiences, build healthier patterns, and gain practical tools for personal growth. These audios are designed to help you explore common emotional and behavioral challenges through guided education and reflection. Learn how to think more rationally, manage emotions effectively, and take meaningful steps toward emotional balance and self-understanding.
Obsessive Compulsive Disorder Assistance
Understand and challenge thought patterns
These audios are designed to support individuals struggling with obsessive-compulsive tendencies by addressing the underlying cognitive distortions that keep the OCD cycle going. Topics include excessive responsibility, magical thinking, intrusive thoughts, and the need for reassurance. Through education and guided reflection, these sessions help you begin to shift your perspective and reduce the power OCD holds over your thoughts and behaviors.
Self-esteem Assistance
Build a healthier self-image
These guided audios are designed to help you improve your self-esteem by changing negative self-talk, reinforcing positive beliefs, and developing a more compassionate self-concept. Through imagery, affirmations, and cognitive strategies, you'll learn to challenge self-critical thoughts and build a stronger foundation for emotional resilience. Use these sessions to support personal growth and feel more confident in facing life’s challenges.
Emotion Training
Learn to recognize and regulate your emotional response
These emotion training audios are especially helpful for individuals with anxiety disorders, PTSD, panic disorder, or borderline personality disorder. They focus on building emotional awareness, developing grounding skills, and improving emotional regulation through mindfulness and guided exercises. By practicing these tools, you can increase emotional stability, reduce reactivity, and feel more in control of your inner experiences.
SportPsych Training
Tools to enhance focus, confidence, and performance
These audios are designed to support athletic and performance goals by building mental skills such as motivation, intensity regulation, and visualization. Whether you're preparing for competition or simply aiming to improve personal performance, these guided exercises help you tap into your mental strengths. Mindfulness Practice Audios can also complement this training by enhancing present-moment awareness and emotional control—key components of peak performance.
Weight Control
Shift your mindset to support healthy habits
These audios focus on the cognitive and emotional aspects of weight control, helping you become more aware of the thoughts and behaviors that may interfere with your goals. Through guided reflection, motivation, and practical strategies, you’ll learn to make mindful choices, stay focused on your intentions, and build a healthier relationship with food and your body. These tools are not about dieting—they’re about lasting change from the inside out.
Mindfulness Practice
Step-by-step guidance
These audios offer a progressive introduction to mindfulness, guiding you through essential concepts and practices to help you become more present and accepting of your internal experiences. Each step builds on the last—from basic awareness to applying mindfulness to discomfort, emotions, thoughts, and grief. These sessions are ideal for developing greater self-understanding, emotional regulation, and mental flexibility through consistent, mindful practice.
- Understanding Mindfulness: Step 1--Basic Mindfulness Practice
- Understanding Mindfulness: Step 2--The Mindful Experience of Discomfort
- Understanding Mindfulness: Step 3--Mindfulness and Unpleasant Emotions
- Understanding Mindfulness: Step 4--Mindfulness and Cognitive Restructuring
- Understanding Mindfulness: Step 5--Mindfulness and Grief
- Daily Mindfulness Exercises