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.

• Start with Episode 1 for an introduction to the process


• Follow the episodes in order for the best results


• Use these podcasts alongside the Quieting Anxiety: CBT Tools app for interactive tools that reinforce the techniques discussed


• New podcasts will be released at least weekly

• How these podcasts are designed to guide you step by step in managing anxiety


• Why it's important to follow the episodes in order for the best results


• The role of mindfulness, cognitive-behavioral techniques, and relaxation methods in overcoming anxiety

• Why commitment is the first step in successfully managing anxiety


• How focusing on small steps builds confidence and long-term progress


• Why you don’t need to push yourself to take action right away — simply committing to listen is enough

Released March 21, 2025

• Why rewards are essential for reinforcing new skills


• By planning your rewards in advance, you're more likely to stick with anxiety management techniques


• Effective rewards don’t have to be expensive or complicated — small, meaningful treats can make a big impact

Released March 22, 2025

• Why managing anxiety alone can be challenging and when professional guidance may be helpful


• The role of medication in anxiety treatment — how it can support CBT but isn’t a long-term solution on its own


• How CBT techniques focus on building helpful thinking patterns and managing anxiety-related behaviors


• Why repetition and practice are key to changing unhelpful thought patterns

Released March 24, 2025

• How legal drugs impact the brain and nervous system


• The rebound effect of alcohol, marijuana, and anti-anxiety medications


• How stimulants like caffeine and nicotine may be worsening your anxiety


• How these substances affect your sleep—and how poor sleep heightens anxiety


• Importance of reducing the use of these substances gradually and safely

Released March 26, 2025

• Why a thorough physical exam should be your first step in anxiety management


• How common medical conditions like thyroid imbalances, heart rhythm problems, blood sugar fluctuations, and chronic pain can produce anxiety-like symptoms


• The connection between physical health and emotional well-being


• Why CBT may be more effective than medication for long-term anxiety relief


• How knowing your physical health status can support the success of CBT

Released March 28, 2025

• Why learning about anxiety is important initial step in effective anxiety management


• How psychoeducation is used in CBT to reduce fear and confusion


• How knowledge changes the perception of threat and decreases the stress response


• Why understanding the fight-or-flight system helps reduce anxiety


• How education builds confidence in using CBT techniques

Released March 30, 2025

• Why anxiety is a normal, protective function of the autonomic nervous system


• How your body’s fight-or-flight response can misfire in modern situations


• What physical symptoms like tunnel vision, muscle tension, or nausea are really trying to do


• How your perception of threat shapes your anxiety response


• Why learning to interpret anxiety as a message rather than a danger can reduce feeling overwhelmed

Released April 1, 2025

• What the anxiety cycle is and how it develops


• Anxiety often becomes chronic when thoughts amplify symptoms


• How catastrophic thoughts feed anxiety symptoms


• CBT helps by breaking the feedback loop between symptoms and fearful thinking


• Tolerating anxiety rather than fighting it leads to long-term relief

Released April 3, 2025

• Why “feeling relaxed” isn’t the same as deep meditative relaxationWhat the anxiety cycle is and how it develops


• What happens in your brain during deep relaxation (alpha state)


• The powerful effects of conditioning your body to relax through routine practice


• The powerful effects of conditioning your body to relax through routine practiceg


• What to do if you experience relaxation-induced anxiety

Released April 6, 2025

• What Mindfulness-Based Cognitive Behavioral Therapy (MCBT) is and how it works


• Why mindfulness helps reduce anxious thoughts, rumination, and physical symptoms


• How to begin practicing mindfulness in short, everyday moments


• Common misconceptions about mindfulness and how to work through distractions


• Why mindfulness isn’t about avoiding discomfort, but learning to tolerate it

Released April 9, 2025

• Importance of reflecting on what you’ve already learned about anxiety and CBT


• How your small daily efforts are shaping long-term change


• Why it matters to reward yourself for doing the work


• How self-awareness, persistence, and willingness are powerful signs of growth

Released April 12, 2025

• How emotion training differs from judgmental demands to “control” your feelings


• Why emotions aren’t a weakness—and how sensitivity can be a strength


• The three core steps of emotion training: understanding, evaluating, and regulating emotions


• How emotional reasoning contributes to anxiety, and how to challenge it


• Tools that help you develop emotional mastery through practice and repetition

Released April 16, 2025

• How to use the Mood Log to track anxiety in real time


• How to spot patterns based on actions, people, or symptoms


• How to support your therapy progress with real-life data


• How to manage anxiety with insight and intention

Released April 21, 2025

• Why your brain naturally forms patterns of thinking


• How certain thinking styles can directly or indirectly increase anxiety


• The three categories of thoughts: helpful, neutral, and harmful


• How mindfulness and cognitive restructuring work together to change thinking


• Why examining all patterns of thinking—not just anxious ones—is key for lasting change

Released April 25, 2025

• How perfectionism can contribute to the anxiety cycle


• The difference between healthy striving and unrealistic demands


• Why perfectionism often hides behind self-criticism or procrastination


• How to begin shifting from demands to mindful progress


• Why the pursuit of excellence leads to more lasting change than perfection

Released April 30, 2025

• How catastrophic thinking becomes a self-fulfilling prophecy


• Why labeling life events as disasters can increase anxiety


• How to reframe setbacks as inconveniences instead of crises


• How mindful language supports emotional regulation


• A simple tool—the Worry Box—for sorting and managing worry

Released May 5, 2025

• How emotional reasoning works and why it increases anxiety


• Why feelings are not always reliable evidence


• How to pause and evaluate emotions before reacting


• Simple CBT strategies to challenge emotional reasoning


• A mindfulness reflection to strengthen awareness and balance

Released May 10, 2025

• How approval-seeking and fear of rejection create anxiety


• The hidden ways approval-seeking behaviors hold you back


• Why people aren’t judging you as much as you think


• How cultural messages influence social anxiety


• How to begin releasing the demand for approval

Released May 14, 2025

• Why anxiety fuels the urge to control everything and everyone


• How over-responsibility and emotional avoidance keep you stuck


• The hidden control behind helplessness or passivity


• How to identify what’s truly in your control


• How to begin letting go—without giving up

Released May 19, 2025

• What overgeneralization is and how it affects anxiety


• Why avoiding new experiences can keep you stuck


• How psychological flexibility helps break patterns of fear-based thinking


• A step-by-step CBT method for challenging overgeneralization


• How to open yourself to new outcomes—even after past setbacks

Released May 26, 2025

• What mind-reading is and why it’s a cognitive error


• How assumed judgments increase anxiety and avoidance


• Why expecting others to “just know” can lead to conflict


• How to challenge assumptions and communicate more clearly


• A CBT method for questioning your interpretations and staying open

Released May 31, 2025

• How low self-esteem makes anxiety feel worse


• Why anxiety symptoms often lead to harsh self-judgment


• Common patterns that reflect poor self-worth


• Why you don’t have to feel confident to take action


• How CBT helps you build confidence from the inside out

Released June 6, 2025