Instagram story viewer> @youranxietytoolkit> Posts

Kimberley Quinlan, Anxiety Therapist

@youranxietytoolkit

3631

posts

151.3K

followers

317

following

✌️I teach you how to stop making anxiety worse
🎙️ 3.5M+ podcast downloads
🏆 Top Anxiety Podcast by The New York Times
⬇️ Get started

POSTS STORIES REELS TAGGED

Download All

If you are ready to stop ruminating, this might be the solution that you are looking for!

This course has the tools that literally changed my life (and the lives of many of my clients).

Comment RESET and I’ll send you details. taken in Calabasas, California by @youranxietytoolkit

50

59

4 months ago

Intrusive thoughts love to trick us into thinking we have to fix them, solve them, or make them go away right now. But the truth is… you don’t. 💭✨⁠
⁠
You can notice the thought without panic. You can feel uncertainty without needing to fix it. You can keep going—even when anxiety is tagging along for the ride. ❤️⁠
⁠
This is a skill, not a quick fix. And the more you practice, the more empowered you’ll feel.💫⁠
⁠
Be gentle with yourself. You're doing brave work just by showing up.💕⁠
⁠
Have you noticed a shift when you stop trying to fight the thought? Tell me what that’s been like for you. ⬇️⁠
⁠
#IntrusiveThoughts #OCDRecovery #ERPtherapy #MentalHealthSupport #AnxietyTips #RespondWithCompassion by @youranxietytoolkit

1k

68

a year ago

Your anxious brain might be loud… but that doesn’t make it right. 💭🧠⁠
⁠
OCD and anxiety have a way of convincing us that if we feel something deeply—guilt, fear, urgency—it must be true. But feelings aren’t facts. And you don’t have to treat them like they are.⁠
⁠
Instead of spiraling into fixing, avoiding, or proving… try gently noticing:⁠
✨ “This is a feeling, not a fact.”⁠
✨ “This is a story my brain is telling me.”⁠
⁠
You don’t have to believe everything you think. Especially when your mind is on high alert.⁠
⁠
Which of these ‘feels true’ thoughts shows up for you the most? You’re not alone—share it below. 👇⁠
⁠
#OCDRecovery #AnxietySupport #FeelingsAreNotFacts #MentalHealthAwareness #MindfulnessForAnxiety by @youranxietytoolkit

6k

55

a year ago

One of the biggest shifts in recovery happens when you stop asking, "How do I feel?" and start asking, "How do I want to live?" ❤️⁠
⁠
When our goal becomes feeling better as quickly as possible, anxiety often pulls us into checking, analyzing, fixing, and chasing certainty. Ironically, those efforts usually make anxiety louder.⁠
⁠
Recovery isn't about never feeling anxious again. It's about learning that you don't have to wait for anxiety to disappear before you do what matters to you.⁠
⁠
Living according to your values might not always bring immediate comfort, but it does create something even more meaningful: freedom. Freedom to show up for your relationships, your work, your family, your passions, and the life you want to build, even when uncertainty tags along.⁠
⁠
You don't have to earn your life by first feeling "better." You can begin living it today, one values-based choice at a time. ❤️⁠
⁠
Comment 356, and I will send you my podcast episode titled How to Live According to Your Values, Not Fear⁠
⁠
#OCDRecovery #AnxietyRecovery #ERP #Acceptance #ValuesBasedLiving #MentalHealth #YourAnxietyToolkit by @youranxietytoolkit

116

7

10 hours ago

If you want my step-by-step system for breaking free from rumination, comment RESET and I’ll teach you exactly what I teach my one-on-one clients inside The Rumination Reset.

Here’s today’s lesson. 👇

Have you ever noticed this?

You’re ready to stop thinking about it...
And suddenly your brain says,
“Wait... this one’s different.”
“You need to figure this out first.”
“Don’t stop now.”

That’s how rumination keeps you stuck.

It convinces you that relief is just one more thought away.

But when you reingage, all that is happening is you are reinforcing a habit that you have to keep…thinking.
Doubting yourself.

Spending the day confused.

When I am with clients, we work to become more aware of when rumination is happening and practice a skill called Attention Training to help you step away from the thought instead of deeper into it.

That’s how you teach your brain that uncertainty isn’t an emergency.

That’s exactly what I teach inside The Rumination Reset.
Comment RESET and let’s get started. 👇 taken in Calabasas, California by @youranxietytoolkit

23

0

14 hours ago

It’s not about doing everything perfectly, it’s about making small, intentional shifts.⁠
⁠
Each time you pause, allow, or choose kindness, you’re stepping out of the OCD cycle and toward recovery.⁠
⁠
Tiny changes, practiced consistently, create real momentum.⁠
⁠
Which “instead” are you working on right now?⁠
⁠
#ocdrecovery #erptherapy #anxietyrecovery #mentalhealthtools #intrusivethoughts #ocdsupport by @youranxietytoolkit

172

1

a day ago

Self-compassion isn't about convincing yourself that everything is okay. ❤️⁠
⁠
It's about becoming the person who can gently stay with yourself, even when things don't feel okay.⁠
⁠
So many of us believe that healing comes from being harder on ourselves, fixing every uncomfortable feeling, or never making mistakes. But lasting recovery often begins when we replace self-judgment with curiosity, kindness, and courage.⁠
⁠
Self-compassion doesn't make you weak. It helps you stop fighting yourself so you can put your energy toward what truly matters: living your life, practicing your values, and making room for all of your human experiences.⁠
⁠
When you become a safe place for yourself, intrusive thoughts lose some of their power. Difficult emotions become more manageable. And recovery becomes less about trying to be perfect and more about learning to meet yourself with warmth, again and again. 💛⁠
⁠
If you'd like more guidance, comment "BOOK" below and I'll send you a link to The Self-Compassion Workbook for OCD, where I walk you through practical exercises to help you build a kinder relationship with yourself during recovery.⁠
⁠
#SelfCompassion #OCDRecovery #AnxietyRecovery #MentalHealth #ERP #IntrusiveThoughts #YourAnxietyToolkit by @youranxietytoolkit

113

15

a day ago

If you want my step-by-step system for breaking free from worry and rumination, comment RESET and I’ll teach you exactly what I teach my one-on-one clients inside The Rumination Reset.

Here’s today’s lesson. 👇

One of anxiety’s favorite tricks is convincing you that worrying is responsible.

It tells you:
“If you stop worrying, you’ll miss something.”
“If you think about it long enough, you’ll be prepared.”
“Good people worry.”

But worrying isn’t the same as preparing.
Preparation leads to action.
Worry leads to more worry.

The problem is that every time you follow the urge to worry, your brain learns:

🟡 “Worry must be keeping me safe.”
So the next time uncertainty shows up, it asks you to worry even more.

Recovery begins when you stop confusing worry with responsibility.

Instead, ask yourself: THIS IS GOLD!
“Is there something I can do right now?”

If the answer is yes, take one small action.

If the answer is no, practice letting the uncertainty be there without trying to think your way out of it.

That’s how you weaken the worry cycle.

That’s exactly what I teach inside The Rumination Reset.
Comment RESET and let’s get started. 👇 taken in Calabasas, California by @youranxietytoolkit

54

3

2 days ago

Recovery doesn’t always feel like progress, but it often looks like this...⁠
⁠
Small shifts.⁠
A little more pause.⁠
A little less reassurance.⁠
A little more willingness to stay.⁠
⁠
These moments might seem subtle, but they are everything.⁠
⁠
If you know someone who would benefit from this post, please share it with them or tag them below. ⁠❤️⁠
⁠
#ocdrecovery #erptherapy #anxietyrecovery #mentalhealthwins #intrusivethoughts #ocdsupport by @youranxietytoolkit

217

4

2 days ago

The goal isn’t to never feel anxious. It’s to change the way you respond when anxiety shows up.

Listen to ep. 11 of Free Therapy wherever you get your podcasts.

#therapy #anxietyrelief #mentalhealth by @youranxietytoolkit

74

2

2 days ago

Same anxiety… but the way you respond can either keep you stuck or move you forward.⁠
⁠
So many people I work with are doing the work. They’re showing up, facing fears, trying so hard… and still feeling like nothing is shifting.⁠
⁠
Often, it’s not because you’re doing it wrong.⁠
It’s because OCD is sneaky, and it finds quiet ways to stay in control.⁠
⁠
Recovery isn’t about eliminating anxiety.⁠
It’s about changing your relationship to it.⁠
⁠
It’s choosing to stay.⁠
To allow.⁠
To respond differently, one small moment at a time.⁠
⁠
And yes… it will feel uncomfortable.⁠
That doesn’t mean you’re failing.⁠
It means you’re doing the work that actually leads to change.⁠
⁠
Comment 482 and I’ll send you the link to listen to the full podcast where I break this down step-by-step.⁠
⁠
#ocdrecovery #exposureandresponseprevention #anxietyhelp #intrusivethoughts #mentalhealthtools #ocdawareness #youranxietytoolkit by @youranxietytoolkit

81

8

2 days ago

Sleep struggles can feel incredibly lonely, especially when anxiety or OCD seems to get louder the moment your head hits the pillow. 🌙⁠
⁠
If you've ever found yourself lying awake replaying the day, checking for certainty, or trying to quiet your mind enough to fall asleep, you're not doing anything wrong. Anxiety often uses the stillness of the night to pull you into rumination, compulsions, and "what if" thinking.⁠
⁠
The good news is that peaceful sleep isn't about getting rid of every anxious thought. It's about changing how you respond to them. With evidence-based tools like ERP, self-compassion, and a willingness to make space for uncertainty, restful nights become more possible, one small step at a time. ❤️⁠
⁠
If this is something you struggle with, comment "417" below and I'll send you a FREE link to my podcast episode where I walk you through practical tools to help you break the cycle and start sleeping with more confidence.⁠
⁠
Sweet dreams don't require a perfect mind. They come from learning a new relationship with anxiety.⁠
⁠
#SleepAnxiety #OCDRecovery #ERP #AnxietyRecovery #IntrusiveThoughts #MentalHealth #YourAnxietyToolkit by @youranxietytoolkit

50

11

2 days ago