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