The 18 Minutes
18 minutes was all I needed to start reclaiming my life from fear. The aim of this resource is to help you move from fear to freedom, too, and to discover your true identity without the burden of constant worry. My hope in sharing my story (and the practices I learned along the way) is to grow a community that helps each of us step into the world with more courage, more clarity, and more authenticity, becoming the kind of presence that inspires growth in others, too.
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Episodes
37 episodes
The Fear of Dizziness
If you struggle with the fear of dizziness, this episode is for you! Today I talk about why it's such a common fear among sufferers of disordered anxiety, what the causes are, and what we can do to overcome it. Enjoy! SOU...
How Avoidance Keeps Us Stuck
Today's episode is all about my favorite fear trap: avoidance. It feels like coping, but isn't actually helping us the way we think it is. In this episode I walk through six ways avoidance can be keeping you stuck (often without your realizing ...
Fear Is Good For You
This week we're flipping the script on fear. Fear is not just the enemy we've been treating it as for years. In this episode of The 18 Minutes podcast I walk through the reframes that helped me come to love this work, including how fear builds ...
Moving From Fear to Freedom
This episode is the heart of everything I talk about on the show: the path from fear to freedom. I share some of my own story and then walk you through the four shifts that made all the difference for me: learning that we can actually change, t...
Why Facing Your Fears Isn't Working
If you're doing the work and feel like your exposure practice isn't paying off, this one's for you! I walk through what I think are some of the most reasons facing your fears might not be moving you forward. Plus a couple of reminders most of u...
Healthy Anxiety Habits Gone Wrong
Some of the most common "healthy" habits in the wellness and anxiety recovery world (breathing exercises, grounding techniques, meditation) can actually be the thing keeping you stuck. In this episode I walk through five of them, the genuine pr...
Who Are You Without The Anxiety?
What's left when the anxiety finally subsides? In this episode I talk about a part of recovery I LOVE: when anxiety has been part of you for years, you get to actually rediscover who you are without it. I share how anxiety became the center of ...
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...