The Transforming Anxiety Podcast

I sorta kinda can't believe it...1 year of the podcast! That's a whole year of research, writing, and making heart-filled podcast episodes for you, all with the goal of helping you to completely transform your experience of anxiety. I'm proud of this milestone. And I'm really grateful that you're here. Thank you... (Also, I'm just getting started. Promise.) To celebrate, I'm doing a "best of" recap of the 1st year of the podcast. We're going to review what I think are the most key concepts we've covered up to this point. Things like: The simplest and most effective coaching tool around Habits - actions AND thoughts Why exercise is so important (besides the obvious) Buffering with anxiety Doubling down with anxiety I also made a Year 1 Podcast Guide that goes along with this episode. It's a one-stop-shop for the most impactful lessons so far. You can grab your guide by clicking here. Show notes are available at www.kellyhanlinmccormick.com/podcast/52. 

You've likely come across the term "mindfulness" on your search for relief from anxiety, stress, and overwhelm. But what is mindfulness? And can it help when you're struggling with anxiety? Turns out, mindfulness is mighty handy as an outlook for healing, recovery, and transformation. We're going to explore mindfulness by looking at: Inhabiting your body Noticing new things Using your 5 senses These are some of the simplest tools that I teach (read: easy to learn and great to use with kids), plus all 3 of three of them shift your experience of anxiety almost immediately. Yup, seriously. Because you're gonna want to have these ready to use, I made a mindfulness guide that goes along with this episode. You can grab your mindfulness guide by clicking here. (Psst: if you're a member of The Fierce Calm Project, you can grab the worksheet directly by heading over to the "Resources" category and clicking on the "Podcast Vault!")

If you've been in a struggle with anxiety, then it's likely crossed your mind at some point that *surrender* may be something to consider. But: how would you surrender? And: would that mean anxiety had won the battle? We're going to talk about surrender today. The action of surrender. How your preferences may be getting in the way. And how not surrendering creates more anxiety in your life. I created a worksheet for you; just go to www.kellyhanlinmccormick.com/podcast/50 to grab your copy. And have you joined The Fierce Calm Project yet? Founding member's pricing is good through the end of January. C'mon over to www.kellyhanlinmccormick.com/fiercecalmproject to learn more and enroll. I'll see you inside...

Today on The Transforming Anxiety Podcast, we're talking about transforming anxiety...kinda meta. :) We're going back to the basics with 3 mindset practices: Thought inquiry Allowing feelings Challenging belief systems But in a reboot kind of way. We're going to look at thoughts, feelings, and beliefs from a new angle. How do these things help to transform anxiety? Why are we transforming anxiety anyway? Let's talk about it... And there's a guide that goes along with this episode! Grab your copy over at www.kellyhanlinmccormick.com/podcast/49. See you there...

This is a very special *bonus* episode of the podcast with my yoga teacher and founder of Adamantine® Yoga, James Miller. You know that I talk a lot about how important it is to move your body, every single day, on the path to transforming anxiety. And I believe yoga to be the *perfect* form of movement, since it incorporates not only strength and flexibility, but breath, concentration, and meditation as well. In this episode, James and I talk about:                                                           The importance of movement to transform anxiety The style of Adamantine® Yoga and how it differs from regular yoga classes Why people show up to yoga...and what they actually get out of the practice Plus, there is a *very* special offer in this episode! James is launching Adamantine® Yoga to the world via a brand-new online platform. Because you're a listener of the podcast and are committed to transforming your experience of anxiety, I'm thrilled to share an incredible discount on the Basic Training pro

BIG, fun stuff on this week's episode...I'm announcing my brand-new membership program: The Fierce Calm Project. If you've been interested in coaching but haven't quite felt ready to go for it yet... If you've wanted to hire your own personal coach, but were looking for a more economical option... If you had / have a private coach and want MORE coaching... ...then this is the place for you. As a group, we're going to transform anxiety and transform our LIVES. This membership program is the best thing I've ever created and I'm thrilled to be welcoming you in as we start the new year. To join with your Founding Member's discount (40% off the regular monthly rate...for LIFE!), just click here or go to www.kellyhanlinmccormick.com/fiercecalmproject. See you inside the program...

On this episode, we're going back to the basics a bit. What is anxiety? Why is anxiety a "feature" that humans have evolved into not only having, but keeping? We're going to look at anxiety through the concept of *survival of the fittest* today. We're going to zoom in (mouse view) and zoom out (eagle view) on the role anxiety plays in your life. And ultimately reframe anxiety as the feature that it is. Join me for this episode and use it to transform your experience of anxiety...

The end of the year is known to be plenty festive; lots of celebrations, top-10 lists, and great food. But it's also a time that's rife with stress, overwhelm, worry...and anxiety. We're going to look at end-of-year anxiety using these 4 concepts: Goals & Expectations Busy Schedules Petty Tyrants Wondering That's a fun slew of topics, right?? I promise it'll all make sense and it'll support you in getting through the end of 2019, starting 2020 off strong, and, well, turns out these are things we can use pretty much all year long. So there's no expiration date on the lessons in this episode. Plus, I made an end-of-year anxiety worksheet for you...grab your copy over at www.kellyhanlinmccormick.com/podcast/46. 

When you consider *investing* in yourself, what comes to mind? Your education? A fancy spa vacation? Your house or car? We tend to think of *investing* as a financial undertaking, but this week we're going to talk about *investing* from the perspective of putting your time, energy, and effort towards a worthwhile result. Specifically, we're going to look at the return you're getting in some of the investments you're currently making in your life. Things like: - Sleep - Food - Movement - Media - Relationships We're going to consider what you're putting in, and what you're getting in return. Plus! I made a worksheet for you. C'mon over to www.kellyhanlinmccormick.com/podcast/45 for your free downloadable worksheet + all of the show notes and studies that I reference in this episode. See you there...

Have you noticed that we collectively boil down the entire emotional experience of being alive on the planet to things like: fine, busy, and anxious? How are you? Fine. How are you? Busy. How are you? (If you're really being honest...) Anxious. This week we're going to explore the superficial answers of "fine" and "busy" and reconsider how we're talking to ourselves when we constantly tell the story of anxiety. And there's a challenge to go along with this episode! Grab your downloadable copy at www.kellyhanlinmccormick.com/podcast/44.

We're all dealt a certain hand in life. These cards are our life's circumstances. And we can throw a fit about it, or we can choose to double down. We can choose to go all in. We can choose to bet on ourselves. No matter the circumstances... Many of my clients are looking at a hand full of anxious cards. They've been dealt difficult people, a stressful job, or even a really scary diagnosis. And they're looking at that hand, thinking, "no way." They're telling themselves it's hard, it's too much, they're complaining because: why THEM?! Today, we're talking about Doubling Down with Anxiety. We're talking about holding up that hand chock-full of anxious cards and we're saying, "bring it." This is a short-and-sweet episode and I'm talking to you in less of a step-by-step process way and more in a heart-to-heart way. You're not going to want to miss this one...

We have covered some solid ground in the past few weeks re: relationships, have you noticed? Control freaks, difficult people, and now, well, you know where we're going now? Boundaries. Anxiety around setting boundaries. Anxiety around not setting boundaries. Anxious boundaries. I'm introducing the topic of boundaries by looking at them this way: Boundaries are for you, not against them Boundaries are not idle threats, ultimatums, or control freak tactics Boundaries come from a grounded place Not setting boundaries breeds anxiety Plus, I made a Guide for Setting Boundaries for you. You can download your copy at www.kellyhanlinmccormick.com/podcast/42. Here's to strong and loving boundaries.

Oh boy, difficult people. That's the topic of this week's podcast episode. I felt this was apropos heading into the holiday season, looking at the end of the year, and well, just in general. Am I right? I separated this episode into 4 sections: There are *no* difficult people There are *always* difficult people Difficult people are thoughts, not circumstances Believing someone is difficult affects you, not them Plus, I made a guide for you to really walk you through the 4 lessons and apply them to your life and the difficult people around you. Grab your free downloadable worksheet by going to www.kellyhanlinmccormick.com/podcast/41.

Do you know a control freak? Are *you* a control freak?? Whether you're dealing with a control freak or you, ahem, can see some control freak nature in yourself, this episode is a good one. We're going to look at control like this: Other people being other people is *not* an invitation to step in and control them No one gets the *results* from an interrupted model Controlling other people is just a distraction from your own work Plus, I made a Control Freak Worksheet for you. This will help you any time you notice yourself veering into someone else's lane. Use this, practice with it, and start making this a habit. Any temptation to control someone else is ultimately a reminder to turn your finger back towards yourself and go to work cleaning up your own mind. Just go to www.kellyhanlinmccormick.com/podcast/40 to grab your free downloadable copy now.

Truth is: life gets kinda life-y. Sometimes the things that are happening around us seem as if they're taking over, affecting us more than we can keep up with. The people in our lives are doing things that impact us. Our jobs, politics, the weather...it's all influencing our lives. Big time. In other words: the circumstances of our lives can get really LOUD. If you've been listening along to The Transforming Anxiety Podcast, if you get The Model and have been using it in your life, you may have come across a situation where you think to yourself, "yeah, Kelly, but what about THIS?!" I'm talking about an ex who seems to revel in making your life hell. Or a kid that seems determined to flunk out of school. Or a family member who seems completely blind to the destruction their drinking has on everyone around them. These are loud circumstances indeed. But loud circumstances are still circumstances. Today we're going to take a look at loud circumstances, how they affect us, and where we go from there. Join me...

Coaching, like life, is sometimes contradictory and this episode is a good example of using complementary but opposite practices in an effort to get to know yourself better. This week we're talking about WORRY and I'm introducing you to 2 practices: - Worry Time - Worry Vacations Intentional worry time is where you schedule worrying ahead of time in a deliberate, planned way. You let yourself go all in during worry time, let your mind go wild. Get it all down and out on paper. Worry vacations are when you take a break from worrying. You kindly and gently redirect your mind whenever you find it gravitating towards worry. Unmanaged minds like to worry, so this has to be a consistent practice. Find your free, downloadable Worry Worksheet at www.kellyhanlinmccormick.com/podcast/38. 

Last week we started talking about Emotional Decluttering. And I told you all about minimalism and how this is all great and fine for our physical spaces, but I started thinking...what about our mental and emotional spaces? And we talked about a few feelings and actions that are worth challenging and, most likely, decluttering from our lives. Things like worry, overwhelm, boredom, confusion, exhaustion, complaining, and busy-ness. This week on the podcast, we're going to take a look at truly optimizing the interior space of our minds. It's one thing to know what we need to get rid of, but I find it's super helpful to *crowd those things out* by being proactive in other areas. So we're going to look at: Setting boundaries Taking responsibility Moving your body Wanting what you want Allowing negative emotion Doing what you say you're going to do Join me for this episode as we look at each of these actions individually and consider how you can put these into action in your own life. And you know I made a guide f

Have you gotten caught up in the minimalism trend sweeping us all into a box destined for Goodwill? I have. And ever since I did the episode on minimalism and anxiety, I've been contemplating tidying up, getting rid of things, decluttering. Ok, yes, I still like the whole *playing house* thing, sure. But what about that emotional space inside of us? The rooms of our mind that need a good airing out? The thoughts we need to tidy up or purge altogether? What about: emotional decluttering? This week on the podcast, we're talking about emotional decluttering. And we're going to start off with experiences we need to take a hard look at...things like: Worry Overwhelm Boredom Confusion Exhaustion Complaining Busy-ness And this is just part 1! Next week, in part 2 of the series on emotional decluttering, we're going to talk about things we want to purposely cultivate more of; basically, the opposite of this list. ;) And you know I made a guide for you. This stuff was too good to not compile into a worksheet. Go too w

We're kinda conditioned to think of "relaxation" as something spa-related. Something luxurious. Something we gift ourselves with, but only on rare occasion. This week on The Transforming Anxiety Podcast, we're going to bring the experience of relaxation down from the stratosphere of "oh so special" and reconsider it as a practical, daily practice that counteracts stress. This isn't something you deserve on your birthday or when you've hit a wall; this is a habit to cultivate and prioritize. But, before you think we're talking mani-pedi here, this is FAR more pragmatic than that. This episode walks through the history and science of a little thing called the *relaxation response* and how you can make this (and not stress) your reaction to all of life's circumstances. Plus, I made a guide for you so that you can start applying this work right away. C'mon over to www.kellyhanlinmccormick.com/podcast/35 to grab your copy...

Right and wrong thinking is a trap we all fall into from time to time. In this week's episode, we're going to tackle this mindset problem from 3 different angles: Labeling feelings, actions, and results as "wrong" Confirmation bias One-up and one-down dynamics Join me this week to challenge the extremes in your mindset and start finding the midpoint so that you can bring authenticity, transparency, and honesty to everything from your relationships and work to your parenting and health. And join the conversation over on Instagram, too! I'd love to hear how this helps you, or any questions that you have. Find me @khanlinmccormick and send me a DM...let's chat!