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

• A grounding exercise to settle into the present moment


• Peaceful imagery of a hill to illustrate progress and patience


• Mindful self-talk to reduce internal demands and shift from harsh expectations


• Encouragement to focus on the process of change rather than perfect outcomes

Released May 3, 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

• Use breath and body awareness to calm the nervous system


• Recognize how catastrophic thinking shows up in your mind


• Practice realistic, supportive self-talk to ease emotional overwhelm


• Create space between thought and belief so you can respond more clearly

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 to mindfully observe emotions without instantly believing them


• Techniques to ground yourself when anxiety feels overwhelming


• A gentle self-talk to help you reframe emotional reactions


• How to use mindfulness and cognitive awareness together to change emotional reactions

Released May 11, 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

• Insightful guidance to reframe how you view social interactions


• Encouragement to recognize your self-worth and resilience


• Reassurance to feel less self-conscious and more at ease

Released May 11, 2025

• A guided mindfulness practice to reduce approval-seeking tension


• Practical cognitive-behavioral reminders to quiet anxious thinking


• A chance to reflect on your true values and inner calm


• Tools to create space between you and the need for external validation

Released May 15, 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

• Gentle breathing and body awareness


• Reflection on how control relates to anxiety


• Visualization to support emotional release


• Affirmations to build trust and internal stability

Released May 20, 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

• Grounding breathwork to help you settle and focus


• A guided imagery exercise using the metaphor of closed doors


• Cognitive reframing of anxious predictions and mental habits


• Encouragement to shift from fear-based avoidance to possibility and choice


• Mindful affirmations that support psychological flexibility and self-trust

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 to reduce anxiety triggered by imagined judgment


• How to recognize when you're mind-reading


• How to shift from assumption to awareness


• When to support calm, open communication

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

• Understanding how self-esteem is formed—and how it can change


• Writing and editing your life script


• Reframing self-critical thoughts


• Learning to set boundaries, build confidence, and take empowered action


• Encouragement to take one step at a time at your own pace

Released June 7, 2025

• Why repetition is essential to CBT


• How to use companion audios and mindfulness to reinforce change


• The difference between perfectionism and realistic expectations


• How CBT can be misused as a way to avoid discomfort


• Why growth happens gradually—and how to trust the process

Released June 12, 2025

• Shift from urgency to patience


• Build trust in the pace of your personal growth


• Reinforce new cognitive patterns with mindfulness


• Support lasting change through consistency

Released June 12, 2025

• Why writing your thoughts helps create lasting change


• How to build rational challenges you can genuinely believe


• Why repetition is the key to rewiring anxious thought patterns


• How using different modalities—writing, reading, and speaking—reinforces progress


• Step-by-step instructions for completing a Cognitive Diary

Released June 20, 2025

• Learn how to break the cycle of anxious self-talk


• Practice recognizing common thinking errors


• Improve emotional regulation through evidence-based strategies


• Build confidence in handling anxiety-provoking situations

Released June 20, 2025

• What coping statements are and why they work


• How to create your own personalized, effective statements


• How to use breathing to reinforce coping statements


• How to match statements to different anxiety challenges


• How mindfulness enhances their effectiveness

Released June 26, 2025

• Practice coping statements that reduce anxiety


• Break habitual anxious thought patterns


• Reinforce rational, helpful thinking


• Strengthen your emotional resilience through mindful repetition

Released June 27, 2025

• Identify which coping statements are most helpful for you


• Practice pairing statements with breath to regulate anxiety


• Build a calmer, more compassionate internal response to fear

Released June 27, 2025

• How to assess the CBT skills you’ve already developed


• Why a written plan strengthens your progress


• How to set trackable, realistic goals for managing anxiety


• The difference between vague goals and measurable ones


• How to create a flexible plan that supports long-term success

Released July 3, 2025

• Why trying to eliminate anxiety can make it worse


• How mindfulness helps you tolerate discomfort rather than escape it


• How self-acceptance reduces anxiety and increases resilience


• Two mindfulness-based techniques for cultivating self-compassion


• How discomfort can be experienced mindfully, without judgment

Released July 10, 2025

• Why tolerating anxiety is more effective than trying to eliminate it


• How mindfulness increases emotional flexibility


• The shift in mindset that signals meaningful progress in recovery


• What urge surfing is and how to use it to stay present during anxiety


• How subtle changes in your thinking can reduce reactivity

Released July 17, 2025

• Stay with an urge without acting on it


• Feel anxiety without being overwhelmed by it


• Build tolerance and resilience using mindfulness


• Reframe your relationship with discomfort

Released July 18, 2025

• Why sensitivity to body sensations can increase anxiety


• How avoidance prevents you from understanding what your body is really telling you


• The difference between sensitivity and accurate body awareness


• How mindfulness helps you respond to sensations without jumping to fear


• A guided practice to help build body awareness and reduce reactivity

Released July 24, 2025

• How unresolved grief can complicate anxiety


• Why grief isn’t limited to death or major life events


• How avoidance of grief can fuel anxiety


• The difference between healthy grieving and depression


• Mindfulness techniques to help you process grief safely

Released July 31, 2025

• The difference between possibility and probability


• How to identify and assess irrational fears


• Why anxious thoughts often feel true but aren’t


• How to train your mind to think more accurately under stress


• Why exposure and advanced cognitive tools initially increase anxiety—but build long-term resilience

Released August 7, 2025

• Observe anxious thoughts without immediately believing them


• Distinguish between possibility and probability


• Create space between your thoughts and your emotional reaction


• Practice curiosity instead of fear

Released August 7, 2025

• Why news and social media can trigger the anxiety cycle


• Research on how opinion and bias influence beliefs — even when labeled


• How to spot emotionally charged “clickbait” content


• Steps for applying Media Cognitive Filtering in daily life


• Why small changes in media habits can add up to meaningful anxiety reduction

Released August 14, 2025

• Creating a calm mental “buffer” from outside noise


• Noticing and softening the emotional impact of incoming information


• Reframing events or messages into balanced, neutral terms


• Strengthening your ability to choose what influences your thoughts and emotions

Released August 14, 2025

• Why trauma-related beliefs feel so powerful and resistant to logic


• How to label harmful thoughts as “trauma messages” instead of truths


• Using reattribution to shift blame back to the abuser where it belongs


• Creating counter-messages that affirm your worth, strength, and right to love


• Why repetition and daily practice are essential for lasting change

Released August 21, 2025

• Identify the lies you may have been taught as a child


• Recognize the truths that can replace them


• Practice affirmations to strengthen the truth and weaken the lies

Released August 22, 2025

• Ground yourself safely in the present moment


• Remind yourself of the truths that replace the old lies


• Practice daily affirmations that strengthen your healing and self-worth

Released August 22, 2025

• Why recurring irrational thoughts still trigger anxiety


• When to use thought stopping—and when not to use it


• Simple methods like the rubber band technique and verbal 'Stop!' cue


• How to strengthen the method with practice and repetition


• Advanced therapist-guided training for difficult intrusive thoughts

Released August 29, 2025

• Begin with the short grounding exercise to feel safe and focused


• Bring to mind an intrusive thought you know isn’t true


• Practice interrupting the thought with “Stop!” and optional cues


• Reinforce with affirmations that strengthen your control and choice

Released August 29, 2025

• Why distraction sometimes backfires and strengthens anxiety


• The difference between harmful, avoidant distraction and healthy, temporary distraction


• How exercise reduces both immediate and long-term anxiety, and why it works best alongside CBT


• How relaxation and breathing can serve as healthy distraction without becoming avoidance


• How to integrate distraction into your broader CBT practice so you can return stronger

Released September 4, 2025

• Gives you a safe way to step back from overwhelming thoughts


• Reminds you that setting thoughts aside can be temporary and intentional


• Helps reset your body and mind so you can re-engage with CBT skills like restructuring, mindfulness, and exposure


• Reinforces the idea that distraction is a bridge—not a solution, but a way to regain strength

Released September 4, 2025

• What exposure therapy is—and what it isn’t


• Why avoidance strengthens anxiety over time


• How exposure techniques work by building tolerance and shifting perspective


• Why guidance from a skilled CBT therapist is crucial


• How to identify therapists truly trained in exposure methods

Released September 11, 2025

• Why tracking anxiety before, during, and after exposure matters


• How rating anxiety levels helps prevent sensitization


• The importance of bringing anxiety down after exposure


• How to build a personalized rating scale tailored to your symptoms


• How to use anxiety ratings to create an effective exposure hierarchy

Released September 19, 2025

• What reassurance-seeking looks like (and how it maintains anxiety)


• Why worrying can be a way of avoiding deeper anxiety


• How structured worry time works—and why it’s considered an exposure


• Step-by-step instructions to begin worry time as a daily practice


• How to integrate relaxation and cognitive strategies after exposure


• Tools to track anxiety levels and build uncertainty tolerance over time

Released September 26, 2025

• Why catastrophic “what ifs” keep anxiety alive


• How imaginal exposure works with anxious predictions


• The role of tolerance—learning that embarrassment or uncertainty is survivable


• How to combine exposure with cognitive tools for long-term change


• Ways to recognize and challenge distortions

Released October 3, 2025

• How to identify fear-based predictions


• How to create small, real-world tests to gather evidence


• Use anxiety as data—not a danger signal


• How to shift from emotional reasoning to experiential confidence

Released October 15, 2025

• How mindful awareness of behaviors like checking, reassurance-seeking, avoidance, or compulsions can help you step out of anxiety’s grip.


• To discover how simply observing a behavior can begin to change it.


• How to use practical strategies like clickers, timers, or the customizable Mood Log in the Quieting Anxiety app to track progress and gain insight.

Released October 25, 2025

• Writing your list of feared situations can be a meaningful exposure in itself


• Organizing anxiety triggers into categories makes progress more manageable


• Estimating distress levels helps you choose a starting point that builds confidence, not fear

Released November 3, 2025

• How to assess the CBT skills you’ve already developed


• Why a written plan strengthens your progress


• How to set trackable, realistic goals for managing anxiety


• The difference between vague goals and measurable ones


• How to create a flexible plan that supports long-term success

Released November 10, 2025

• Visualize yourself engaging in brave, values-based behavior—even if anxiety is present.


• Strengthen your mental blueprint for how you want to act before the moment arrives.


• Build emotional resilience by preparing to act as if you are already capable—because with practice, you will be.

Released November 16, 2025

• Why assertiveness often feels risky for socially anxious individuals


• The difference between assertiveness and aggression


• How avoidance of direct communication reinforces anxiety


• How to develop clear, respectful assertive statements


• Why scripting and rehearsal make assertiveness easier


• How to build a hierarchy of assertive situations

Released November 24, 2025

• Choosing a situation where you typically avoid being assertive


• Developing a clear and respectful statement that supports your goal


• Visualizing eye contact, open posture, and calm body language


• Staying present with the physical sensations of anxiety


• Rehearsing assertive communication until it feels more natural


• Recognizing that others are often less negative than you fear

Released November 26, 2025

• How mistake practice can benefit people with perfectionism, social anxiety, OCD, and panic disorder


• Discover how to build a mistake hierarchy tailored to your triggers


• Get practical examples and self-talk strategies to make exposures more manageable

Released December 13, 2025

• Embrace the normalcy of mistakes


• Build emotional tolerance for discomfort


• Challenge social fears and self-criticism


• Cultivate self-compassion and reduce unnecessary apologizing

Released December 14, 2025

• How to break the cycle of resistance


• How to tolerate and even mock your anxiety


• How to gain a sense of control


• How to use irony to disarm fear

Released December 31, 2025

• Before or after an exposure session


• During moments of high anxiety


• To reset when spiraling thoughts take over

Released December 14, 2025

• Use an anxiety hierarchy to plan exposures


• Apply the 0–10 anxiety rating scale to choose starting points


• Adjust and reflect on your progress with self-compassion


• Build confidence through repeated success—not perfection

Released January 17, 2026

• Before starting an exposure


• When you need encouragement to keep going


• As a daily reminder that even preparation is progress

Released January 17, 2026

• Reinforce progress after an exposure


• Acknowledge the effort it takes to face fear


• Build emotional resilience through mindful reflection

Released January 18, 2026

• More exposure techniques


• Maintenance Plan