{"podcast":{"title":"Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression","slug":"your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514","podcast_index_feed_id":440514,"rss_url":"https://kimberleyquinlan.libsyn.com/rss","website_url":"http://kimberleyquinlan.libsyn.com/podcast","image_url":"https://static.libsyn.com/p/assets/4/8/8/4/4884532edf16ee9516c3140a3186d450/Your_Anxiety_Toolkit_Podcast_Cover_Art_copy.png","author":"Kimberley Quinlan, LMFT | Anxiety & OCD Specialist","episode_count":483,"summary":"Kimberley Quinlan, an anxiety specialist for over 15 years, delivers Science-Based Solutions for Anxiety, Panic, Depression, OCD, Social Anxiety, Health Anxiety, & other difficult emotions. The New York Times listed Your Anxiety Toolkit as one of the \"6 Podcasts to Soothe An Anxious Mind\" (April 27, 2024). We are on a mission to help people who want to thrive in the face of anxiety and other mental health struggles. A beautiful life is possible!","last_synced_at":"2026-07-29T22:18:58.151560+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514"},"episodes":[{"title":"496 How to Stop Overthinking Every Little Thing (Why Your Brain Will Not Quit and What to Do About It)","slug":"496-how-to-stop-overthinking-every-little-thing-why-your-brain-will-not-quit-and-what-to-do-about-it","published_at":"2026-07-29T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/496-how-to-stop-overthinking-every-little-thing-why-your-brain-will-not-quit-and-what-to-do-about-it","url":"https://kimberleyquinlan.libsyn.com/496-how-to-stop-overthinking-every-little-thing-why-your-brain-will-not-quit-and-what-to-do-about-it","duration_seconds":905,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/496-how-to-stop-overthinking-every-little-thing-why-your-brain-will-not-quit-and-what-to-do-about-it/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/496-how-to-stop-overthinking-every-little-thing-why-your-brain-will-not-quit-and-what-to-do-about-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"495 Stronger After Trauma (What the Research Says and What It Actually Looks Like) with Christina DiChiara","slug":"495-stronger-after-trauma-what-the-research-says-and-what-it-actually-looks-like-with-christina-dichiara","published_at":"2026-07-23T04:45:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/495-stronger-after-trauma-what-the-research-says-and-what-it-actually-looks-like-with-christina-dichiara","url":"https://kimberleyquinlan.libsyn.com/495-stronger-after-trauma-what-the-research-says-and-what-it-actually-looks-like-with-christina-dichiara","duration_seconds":2709,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/495-stronger-after-trauma-what-the-research-says-and-what-it-actually-looks-like-with-christina-dichiara/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/495-stronger-after-trauma-what-the-research-says-and-what-it-actually-looks-like-with-christina-dichiara.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: Do I Have OCD? The Signs Most People Miss","slug":"bonus-episode-do-i-have-ocd-the-signs-most-people-miss","published_at":"2026-07-17T17:22:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-do-i-have-ocd-the-signs-most-people-miss","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-do-i-have-ocd-the-signs-most-people-miss","duration_seconds":644,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-do-i-have-ocd-the-signs-most-people-miss/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-do-i-have-ocd-the-signs-most-people-miss.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"494 OCD Has a Strategy. Here's How to Beat It (with Reid Wilson)","slug":"494-ocd-has-a-strategy-here-s-how-to-beat-it-with-reid-wilson","published_at":"2026-07-15T18:21:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/494-ocd-has-a-strategy-here-s-how-to-beat-it-with-reid-wilson","url":"https://kimberleyquinlan.libsyn.com/494-ocd-has-a-strategy-heres-how-to-beat-it-with-reid-wilson","duration_seconds":2073,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/494-ocd-has-a-strategy-here-s-how-to-beat-it-with-reid-wilson/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/494-ocd-has-a-strategy-here-s-how-to-beat-it-with-reid-wilson.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"493 Why Medical Tests Don't Fix Health Anxiety (And What Actually Does) with Ken Goodman","slug":"493-why-medical-tests-don-t-fix-health-anxiety-and-what-actually-does-with-ken-goodman","published_at":"2026-07-08T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/493-why-medical-tests-don-t-fix-health-anxiety-and-what-actually-does-with-ken-goodman","url":"https://kimberleyquinlan.libsyn.com/493-why-medical-tests-dont-fix-health-anxiety-and-what-actually-does-with-ken-goodman","duration_seconds":2075,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/493-why-medical-tests-don-t-fix-health-anxiety-and-what-actually-does-with-ken-goodman/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/493-why-medical-tests-don-t-fix-health-anxiety-and-what-actually-does-with-ken-goodman.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"492 How to Practice Loving‑Kindness for Yourself: A Guided Self‑Compassion Exercise","slug":"492-how-to-practice-loving-kindness-for-yourself-a-guided-self-compassion-exercise","published_at":"2026-07-01T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/492-how-to-practice-loving-kindness-for-yourself-a-guided-self-compassion-exercise","url":"https://kimberleyquinlan.libsyn.com/492-how-to-practice-lovingkindness-for-yourself-a-guided-selfcompassion-exercise","duration_seconds":528,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/492-how-to-practice-loving-kindness-for-yourself-a-guided-self-compassion-exercise/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/492-how-to-practice-loving-kindness-for-yourself-a-guided-self-compassion-exercise.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"491 Scrupulosity & Religious OCD: Coping Strategies for Faith‑Based Fear","slug":"491-scrupulosity-religious-ocd-coping-strategies-for-faith-based-fear","published_at":"2026-06-24T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/491-scrupulosity-religious-ocd-coping-strategies-for-faith-based-fear","url":"https://kimberleyquinlan.libsyn.com/491-scrupulosity-religious-ocd-coping-strategies-for-faithbased-fear","duration_seconds":2318,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/491-scrupulosity-religious-ocd-coping-strategies-for-faith-based-fear/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/491-scrupulosity-religious-ocd-coping-strategies-for-faith-based-fear.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: How to Recognize Mental Compulsions in OCD: Hidden Rituals You Can't See","slug":"bonus-episode-how-to-recognize-mental-compulsions-in-ocd-hidden-rituals-you-can-t-see","published_at":"2026-06-19T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-how-to-recognize-mental-compulsions-in-ocd-hidden-rituals-you-can-t-see","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-how-to-recognize-mental-compulsions-in-ocd-hidden-rituals-you-cant-see","duration_seconds":571,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-how-to-recognize-mental-compulsions-in-ocd-hidden-rituals-you-can-t-see/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-how-to-recognize-mental-compulsions-in-ocd-hidden-rituals-you-can-t-see.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"490 The Anxiety Trick That's Derailing Your Recovery with Drew Linsalata","slug":"490-the-anxiety-trick-that-s-derailing-your-recovery-with-drew-linsalata","published_at":"2026-06-17T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/490-the-anxiety-trick-that-s-derailing-your-recovery-with-drew-linsalata","url":"https://kimberleyquinlan.libsyn.com/490-the-anxiety-trick-thats-derailing-your-recovery-with-drew-linsalata","duration_seconds":1493,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/490-the-anxiety-trick-that-s-derailing-your-recovery-with-drew-linsalata/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/490-the-anxiety-trick-that-s-derailing-your-recovery-with-drew-linsalata.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"489 The Hidden Way Anxiety Is Running Your Relationships (And What to Do About It)","slug":"489-the-hidden-way-anxiety-is-running-your-relationships-and-what-to-do-about-it","published_at":"2026-06-10T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/489-the-hidden-way-anxiety-is-running-your-relationships-and-what-to-do-about-it","url":"https://kimberleyquinlan.libsyn.com/489-the-hidden-way-anxiety-is-running-your-relationships-and-what-to-do-about-it","duration_seconds":1605,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/489-the-hidden-way-anxiety-is-running-your-relationships-and-what-to-do-about-it/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/489-the-hidden-way-anxiety-is-running-your-relationships-and-what-to-do-about-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"488 Relationship OCD: How to Know If You Have It and What Actually Helps","slug":"488-relationship-ocd-how-to-know-if-you-have-it-and-what-actually-helps","published_at":"2026-06-03T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/488-relationship-ocd-how-to-know-if-you-have-it-and-what-actually-helps","url":"https://kimberleyquinlan.libsyn.com/488-relationship-ocd-how-to-know-if-you-have-it-and-what-actually-helps","duration_seconds":2064,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/488-relationship-ocd-how-to-know-if-you-have-it-and-what-actually-helps/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/488-relationship-ocd-how-to-know-if-you-have-it-and-what-actually-helps.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: Signs You are Too Self-critical","slug":"bonus-episode-signs-you-are-too-self-critical","published_at":"2026-05-29T15:58:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-signs-you-are-too-self-critical","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-signs-you-are-too-self-critical","duration_seconds":921,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-signs-you-are-too-self-critical/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-signs-you-are-too-self-critical.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"487 9 Things I Tell My Patients in Their First Session of OCD Treatment","slug":"487-9-things-i-tell-my-patients-in-their-first-session-of-ocd-treatment","published_at":"2026-05-27T09:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/487-9-things-i-tell-my-patients-in-their-first-session-of-ocd-treatment","url":"https://kimberleyquinlan.libsyn.com/487-9-things-i-tell-my-patients-in-their-first-session-of-ocd-treatment","duration_seconds":1135,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/487-9-things-i-tell-my-patients-in-their-first-session-of-ocd-treatment/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/487-9-things-i-tell-my-patients-in-their-first-session-of-ocd-treatment.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"486 What If I'm Not Enough\" Is Not a Confidence Problem (It's an Anxiety Trap) with Paul Gilmartin","slug":"486-what-if-i-m-not-enough-is-not-a-confidence-problem-it-s-an-anxiety-trap-with-paul-gilmartin","published_at":"2026-05-20T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/486-what-if-i-m-not-enough-is-not-a-confidence-problem-it-s-an-anxiety-trap-with-paul-gilmartin","url":"https://kimberleyquinlan.libsyn.com/486-what-if-im-not-enough-is-not-a-confidence-problem-its-an-anxiety-trap-with-paul-gilmartin","duration_seconds":1920,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/486-what-if-i-m-not-enough-is-not-a-confidence-problem-it-s-an-anxiety-trap-with-paul-gilmartin/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/486-what-if-i-m-not-enough-is-not-a-confidence-problem-it-s-an-anxiety-trap-with-paul-gilmartin.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: Why Your Brain Won't Let Things Go (And What to Do Instead)","slug":"bonus-episode-why-your-brain-won-t-let-things-go-and-what-to-do-instead","published_at":"2026-05-15T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-why-your-brain-won-t-let-things-go-and-what-to-do-instead","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-why-your-brain-wont-let-things-go-and-what-to-do-instead","duration_seconds":483,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-why-your-brain-won-t-let-things-go-and-what-to-do-instead/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-why-your-brain-won-t-let-things-go-and-what-to-do-instead.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"485 How to Win Against Anxiety (with Reid Willson)","slug":"485-how-to-win-against-anxiety-with-reid-willson","published_at":"2026-05-13T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/485-how-to-win-against-anxiety-with-reid-willson","url":"https://kimberleyquinlan.libsyn.com/485-how-to-win-against-anxiety-with-reid-willson","duration_seconds":2849,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/485-how-to-win-against-anxiety-with-reid-willson/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/485-how-to-win-against-anxiety-with-reid-willson.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: The Two Things Anxious People Do That Makes Everything Worse","slug":"bonus-episode-the-two-things-anxious-people-do-that-makes-everything-worse","published_at":"2026-05-08T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-the-two-things-anxious-people-do-that-makes-everything-worse","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-the-two-things-anxious-people-do-that-makes-everything-worse","duration_seconds":838,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-the-two-things-anxious-people-do-that-makes-everything-worse/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-the-two-things-anxious-people-do-that-makes-everything-worse.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"484 Interoceptive Exposure & Panic Attacks: How Facing Physical Sensations Can End the Fear Cycle","slug":"484-interoceptive-exposure-panic-attacks-how-facing-physical-sensations-can-end-the-fear-cycle","published_at":"2026-05-06T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/484-interoceptive-exposure-panic-attacks-how-facing-physical-sensations-can-end-the-fear-cycle","url":"https://kimberleyquinlan.libsyn.com/484-interoceptive-exposure-panic-attacks-how-facing-physical-sensations-can-end-the-fear-cycle","duration_seconds":980,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/484-interoceptive-exposure-panic-attacks-how-facing-physical-sensations-can-end-the-fear-cycle/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/484-interoceptive-exposure-panic-attacks-how-facing-physical-sensations-can-end-the-fear-cycle.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: What Is Anticipatory Anxiety (And Why It's Often Worse Than the Thing Itself)","slug":"bonus-episode-what-is-anticipatory-anxiety-and-why-it-s-often-worse-than-the-thing-itself","published_at":"2026-05-01T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-what-is-anticipatory-anxiety-and-why-it-s-often-worse-than-the-thing-itself","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-what-is-anticipatory-anxiety-and-why-its-often-worse-than-the-thing-itself","duration_seconds":926,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-what-is-anticipatory-anxiety-and-why-it-s-often-worse-than-the-thing-itself/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-what-is-anticipatory-anxiety-and-why-it-s-often-worse-than-the-thing-itself.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Daily Self‑Compassion Routine: 10 Minutes to Reduce Anxiety & Improve Resilience","slug":"daily-self-compassion-routine-10-minutes-to-reduce-anxiety-improve-resilience","published_at":"2026-04-29T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/daily-self-compassion-routine-10-minutes-to-reduce-anxiety-improve-resilience","url":"https://kimberleyquinlan.libsyn.com/daily-selfcompassion-routine-10-minutes-to-reduce-anxiety-improve-resilience","duration_seconds":1467,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/daily-self-compassion-routine-10-minutes-to-reduce-anxiety-improve-resilience/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/daily-self-compassion-routine-10-minutes-to-reduce-anxiety-improve-resilience.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: Sleep Anxiety: The 1 Thing Everyone Gets Wrong About Sleep Hygiene","slug":"bonus-episode-sleep-anxiety-the-1-thing-everyone-gets-wrong-about-sleep-hygiene","published_at":"2026-04-24T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-sleep-anxiety-the-1-thing-everyone-gets-wrong-about-sleep-hygiene","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-sleep-anxiety-the-1-thing-everyone-gets-wrong-about-sleep-hygiene","duration_seconds":639,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-sleep-anxiety-the-1-thing-everyone-gets-wrong-about-sleep-hygiene/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-sleep-anxiety-the-1-thing-everyone-gets-wrong-about-sleep-hygiene.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"482 Why My ERP Isn't Working: 5 Common Mistakes & What to Fix","slug":"482-why-my-erp-isn-t-working-5-common-mistakes-what-to-fix","published_at":"2026-04-22T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/482-why-my-erp-isn-t-working-5-common-mistakes-what-to-fix","url":"https://kimberleyquinlan.libsyn.com/482-why-my-erp-isnt-working-5-common-mistakes-what-to-fix","duration_seconds":1315,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/482-why-my-erp-isn-t-working-5-common-mistakes-what-to-fix/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/482-why-my-erp-isn-t-working-5-common-mistakes-what-to-fix.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: 5 Self‑Compassion Exercises That Support ERP & OCD Recovery","slug":"bonus-episode-5-self-compassion-exercises-that-support-erp-ocd-recovery","published_at":"2026-04-17T15:49:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-5-self-compassion-exercises-that-support-erp-ocd-recovery","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-5-selfcompassion-exercises-that-support-erp-038-ocd-recovery","duration_seconds":886,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-5-self-compassion-exercises-that-support-erp-ocd-recovery/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-5-self-compassion-exercises-that-support-erp-ocd-recovery.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"481 Harm OCD Explained: What It Is, Why It Happens & How to Manage It","slug":"481-harm-ocd-explained-what-it-is-why-it-happens-how-to-manage-it","published_at":"2026-04-15T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/481-harm-ocd-explained-what-it-is-why-it-happens-how-to-manage-it","url":"https://kimberleyquinlan.libsyn.com/481-harm-ocd-explained-what-it-is-why-it-happens-how-to-manage-it","duration_seconds":1886,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/481-harm-ocd-explained-what-it-is-why-it-happens-how-to-manage-it/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/481-harm-ocd-explained-what-it-is-why-it-happens-how-to-manage-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: What to Say When Your Brain Freezes in Conversation: Social Anxiety Rescue Script","slug":"bonus-episode-what-to-say-when-your-brain-freezes-in-conversation-social-anxiety-rescue-script","published_at":"2026-04-10T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-what-to-say-when-your-brain-freezes-in-conversation-social-anxiety-rescue-script","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-what-to-say-when-your-brain-freezes-in-conversation-social-anxiety-rescue-script","duration_seconds":755,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-what-to-say-when-your-brain-freezes-in-conversation-social-anxiety-rescue-script/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-what-to-say-when-your-brain-freezes-in-conversation-social-anxiety-rescue-script.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"480 People Pleasers and the Shame They Hide (with Maggie Nick)","slug":"480-people-pleasers-and-the-shame-they-hide-with-maggie-nick","published_at":"2026-04-08T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/480-people-pleasers-and-the-shame-they-hide-with-maggie-nick","url":"https://kimberleyquinlan.libsyn.com/480-people-pleasers-and-the-shame-they-hide-with-maggie-nick","duration_seconds":3169,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/480-people-pleasers-and-the-shame-they-hide-with-maggie-nick/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/480-people-pleasers-and-the-shame-they-hide-with-maggie-nick.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: The 3 Hidden Causes of Your UNEXPECTED Panic Attacks (And How to Fix Them)","slug":"bonus-episode-the-3-hidden-causes-of-your-unexpected-panic-attacks-and-how-to-fix-them","published_at":"2026-04-03T22:58:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-the-3-hidden-causes-of-your-unexpected-panic-attacks-and-how-to-fix-them","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-the-3-hidden-causes-of-your-unexpected-panic-attacks-and-how-to-fix-them","duration_seconds":843,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-the-3-hidden-causes-of-your-unexpected-panic-attacks-and-how-to-fix-them/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-the-3-hidden-causes-of-your-unexpected-panic-attacks-and-how-to-fix-them.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"479 Why the Most Responsible People Struggle in Silence (with Dr Margaret Rutherford)","slug":"479-why-the-most-responsible-people-struggle-in-silence-with-dr-margaret-rutherford","published_at":"2026-04-01T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/479-why-the-most-responsible-people-struggle-in-silence-with-dr-margaret-rutherford","url":"https://kimberleyquinlan.libsyn.com/479-why-the-most-responsible-people-struggle-in-silence-with-dr-margaret-rutherford","duration_seconds":1989,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/479-why-the-most-responsible-people-struggle-in-silence-with-dr-margaret-rutherford/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/479-why-the-most-responsible-people-struggle-in-silence-with-dr-margaret-rutherford.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Bonus Episode: Cognitive Defusion: 4 Techniques to Detach from Intrusive Thoughts (Mental Compulsion Tool)","slug":"bonus-episode-cognitive-defusion-4-techniques-to-detach-from-intrusive-thoughts-mental-compulsion-tool","published_at":"2026-03-27T11:00:00+00:00","page_url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-cognitive-defusion-4-techniques-to-detach-from-intrusive-thoughts-mental-compulsion-tool","url":"https://kimberleyquinlan.libsyn.com/bonus-episode-cognitive-defusion-4-techniques-to-detach-from-intrusive-thoughts-mental-compulsion-tool","duration_seconds":601,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/episodes/bonus-episode-cognitive-defusion-4-techniques-to-detach-from-intrusive-thoughts-mental-compulsion-tool/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-anxiety-toolkit-practical-skills-for-anxiety-panic-depression-440514/bonus-episode-cognitive-defusion-4-techniques-to-detach-from-intrusive-thoughts-mental-compulsion-tool.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}]}