The 18 Minutes Podcast
18 minutes is the average duration of a panic attack. That's all you need to start your recovery journey! The aim of this resource is to help sufferers of anxiety disorders move from fear to freedom, and rediscover the parts of themselves they thought anxiety had taken away. The 18 Minutes community helps each of us step into the world with more courage, more clarity, and more heart - becoming the kind of presence that inspires growth in others.
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Episodes
30 episodes
What To Do When Anxiety Comes Back
What do you actually do when anxiety comes back after you thought you'd put it behind you? In this episode I talk about why recovery was never a straight line to zero, and why I measured my own recovery by "widening the gaps" between panic atta...
What Partners of Anxious People Need to Know
If you love someone with disordered anxiety, your most loving instincts are often what's keeping their disordered anxiety alive. I unpack the research on family accommodation, why reassurance is a long-term harm even when it feels kind in the m...
Agoraphobia 101: What It Is and How To Recover
Has your world been gradually getting smaller? Fewer places you'll go, more cancellations, a mental map of where it feels safe and where it doesn't? You might be dealing with agoraphobia. In this episode I unpack the real definition (it's not "...
Overpreparing Is Making You Anxious
Overpreparing might be the most socially acceptable safety behavior there is. It doesn't always look like anxiety, it looks like being responsible! In this episode I unpack what overpreparing actually is, why our brains love it so much, and the...
How To Prepare For a Panic Attack
You're probably going to have another panic attack. Sorry!! But what if you could prepare for it in a way that actually moves your recovery forward? In this episode, I walk through the mindset shift that changed my own recovery, the neuroscienc...
Why Anxiety Feels Worse at Night (and what to do about it!)
Ever wake up at 2am in panic mode? This episode is for you! Today I'm talking all about nighttime anxiety. How to recognize it, why it happens, and practical steps to move past it. Thanks for listening! FREE Recover...
Why Can't I Calm Down?!
On this episode of The 18 Minutes I get into the science behind why it feels IMPOSSIBLE to calm down during an episode of intense anxiety or panic, and what we can do about it. Enjoy!
What Not To Do During Panic
Today's episode is a list of things that you might be doing that are keeping you stuck with disordered anxiety. Enjoy!
Travel Anxiety Tips
Today's episode is all about travel anxiety. I'm a nervous traveler, and in this episode I lay out my best tips for making travel fun! I cover how to manage anticipatory anxiety, feeling stuck, social anxiety, the fear of flying, and separation...
Anxiety & The Illusion of Control
As overly anxious people, we CLING to anything we can control, often to our own detriment. In this quick chat-style podcast I cover the topic of control, and why reaching for it could be hindering our recovery. Enjoy!
Disordered Anxiety: Mindfulness vs. Avoidance
Mindfulness! You may have used this practice as a means of escaping your anxious feelings, but it can be used more effectively to help you overcome disordered anxiety altogether. In today's episode I share my experience using mindfulness while ...
Beyond Coping: How To Overcome Disordered Anxiety
My how-to guide for overcoming disordered anxiety! In this episode I lay out what I would do to recover from an anxiety disorder if I were starting from the beginning. I cover 6 detailed steps to recovery, and explain how you can customize them...
Panic Disorder Help: Depersonalization & Derealization
DP/DR is a very real, very common experience for people who suffer from disordered anxiety. If you can relate, this episode is for you! Today I cover my own experience with derealization and depersonalization, the survival mechanism behind it, ...
How To Overcome the Fear of Flying with Jenny Matthews, LMFT
If you are a nervous or phobic flyer, this one's for you! Jenny Matthews is a licensed therapist, and specializes in treating the fear of flying. In this episode we cover what fears the fear of flying is made up of, why it's such a common exper...
Anxiety & Reassurance
Reassurance-seeking is a common, unhelpful behavior in the context of disordered anxiety. Today's episode is all about what it is, how to recognize it in yourself, and some alternative behaviors to help you in your journey to recovery.En...
How To Overcome Intrusive Thoughts
Intrusive thoughts can be completely debilitating - but they don't have to be! In today's episode I cover common experiences, stigmatized experiences, why you're not broken, and how you might find relief. I'd love your feedback - send me a mess...
The Fear of Fear and How To Overcome It
Did you know you could be afraid of fear itself? Today's episode is a deep dive on why it's important to understand the fear of fear, and why it's important to work towards overcoming it. This one could change your life!!
How To Overcome Driving Anxiety
Ever had a panic attack in the car? This episode is for you! I cover why driving anxiety happens, why it's not dangerous, and how to overcome it and reclaim that piece of your life back from disordered anxiety. Enjoy!
How To Have a Panic Attack
Ever wondered how to have an amazing panic attack? Now you can find out. Today's episode is all about how to have a panic attack that moves you toward better mental health. Enjoy!
Anxiety: Regressing, Subconscious, and Rediscovery - with My Dad!
Today's guest is the man I've known the longest - my dad! Our conversation covers his journey through disordered anxiety, regressing and setbacks, and rediscovering yourself after recovery. Major dad wisdom coming your way!
Why You Shouldn't Avoid Anxiety
Avoidance! Everyone does it; it's not great for anxious people. In today's episode I cover more of my story of avoidance and how it led to my full-blown panic disorder, WHY avoidance does that sometimes, and the importance of maintaining ...
Types of Anxiety & Treatment Options
Welcome, Mariah! We cover a LOT in this conversation - types of anxiety disorders, treatment options, when to be careful with exposures, "auf goose" excursions, and more. I know you'll get so much from Mariah's clinical expertise. Enjoy!...
Anxiety & Doing The Opposite
In episode 7 I cover the practice of "doing the opposite". I explain what it is and how to apply it to your own anxiety recovery journey. I hope this concept is as helpful to you as it has been to me!
How To Practice Acceptance
"How do I actually accept my feelings?!" Today you'll learn how! In this episode I cover what acceptance is, why it's so important to recovery, and how to do it step-by-step. Reach out with any questions (amanda@the18minutes.com), and check out...
Supporting Someone With Disordered Anxiety
Today's episode includes a special guest - my husband, Tom. Tom shares his experience and wisdom in supporting a partner with an anxiety disorder. We talk about what we got right, what we got wrong, and boil our experience down to three main pi...