The Transforming Anxiety Podcast

Ever feel uncertain? Yeah, me too. And my clients? They face uncertainty as well. Seems to be part of this whole human experience deal. I've also seen how uncertainty can freak people out. Things like: What will they think? How's this going to go down? Am I going to have a meltdown? What if I'm anxious? spin around in our minds and create, yup, MORE uncertainty. Whether you experience uncertainty about something *out there* or if you feel uncertain about something going on *inside of you*, this episode is going to help you navigate that and find your way back to certainty. Also, grab your free downloadable guide: Thoughts that Create Certainty, by going to: www.kellyhanlinmccormick.com/podcast/33

This week we're talking about a really trendy topic: minimalism. I've been thinking about minimalism for a while and got curious recently about how decluttering could support those of us looking to transform out of anxiety and towards freedom. And it occurred to me: minimalism isn't only for physical spaces, like our homes, offices, and cars. It's also for our mental and emotional spaces, like our thoughts, feelings, and actions. In this episode we're going to explore 3 minimalist mindsets to help transform anxiety: - Busy-ness - Constraint - Allowing other people to be who they are And I made a minimalist mindset guide that goes along with this show. C'mon over to www.kellyhanlinmccormick.com/podcast/32 to grab your free, downloadable copy now. Also! My Freedom from Anxiety webinar is coming up on September 18th. I will be sending out a replay, but you have to be on the list to get it, so go to www.kellyhanlinmccormick.com/freedom-from-anxiety-webinar-reg to get registered for that! See you there...

We are kind of obsessed with the idea of "normal." We want to look normal, seem normal, feel normal. But, what is normal, anyway? I looked up the definition and normal is: conforming to a standard; usual, typical, or expected. Ok. Here's my question: compared to what? In this episode, we're exploring what normal is, defining normal for yourself, and finding your own normal. If you're ready to start applying this work to your life, grab your free downloadable worksheet that goes along with this episode by going to www.kellyhanlinmccormick.com/podcast/31.

*Buffering* is what we do when we're resisting, avoiding, or generally trying to escape from the current moment. Maybe we don't like how we're feeling, or maybe the emotion seems so big and intense and scary that we don't know how to process it. Whatever the case, we buffer against it so that we don't have to feel it. Common buffers: food, alcohol, tv, social media, work... Less obvious, but all too real buffer: anxiety. Does that surprise you? Have you ever considered the idea that you're using the emotion of anxiety as a buffer against other emotions? That's what we're talking about today. If you can relate to this, let's talk about it! Schedule a consult call with me by going to www.kellyhanlinmccormick.com/coaching. Let's do this...

When I say *relationship* what comes to your mind? Your partner? Your kids? Your family and friends? Your co-workers, maybe, or the people that you volunteer with? These relationships are all wonderful and important additions to our lives, but today, we're focusing on the most important relationship of all. The relationship you have with yourself. And I made a worksheet to start you down the path of cultivating the kind of relationship you *want* to have with yourself. You can grab your copy at www.kellyhanlinmccormick.com/podcast/29.

We live in a very power-hungry time, where expectations run high, pressure is on, and we believe we have to do things the "right way" at all times. Running our minds through the lens of worst-case scenarios with all of this at stake is a ripe breeding ground for chronic overthinking. Have you noticed? But there's another way. This week, we're exploring overthinking and one simple, pragmatic tool to undo this cycle... Plus, grab your free cheatsheet by visiting www.kellyhanlinmccormick.com/podcast/28. See you next week!

One of the first things I'm looking for with my new clients is how *reactive* vs. *proactive* they are - not only with anxiety, but with other emotions, with life in general. Today, I'm going to show you how to check in and see if you're being reactive...and the 4 steps you need to practice in order to be proactive instead. And I made a worksheet for you to help you along with this work (because: I love you). C'mon over to www.kellyhanlinmccormick.com/27 to grab your free downloadable copy. p.s. If you're listening to this in real-time (aka, before August 14, 2019), click HERE to get registered for my free *Freedom from Anxiety* webinar. You won't wanna miss it...

Do you ever feel as if you're going to going to explode at any moment? That you're living your life at the very top of a volcano, and that you're going to spew lava and ash everywhere? You're not alone there. This week, we're going to go a bit deeper with the physical aspects of anxiety and I'm going to introduce you to a practice that you can do every single day to help bring yourself off the edge of that volcano and away from the risk of eruption. And I made a little something for you, per usual. Grab your free downloadable worksheet that walks through completing the stress response by going to www.kellyhanlinmccormick.com/podcast/26. See you there...

There are 2 sides to the experience of anxiety: the physical sensation of it and the emotional feeling of it. Today, we're going to explore the differences between sensations and feelings and play with how anxiety fits into all of this by using 2 *other* experiences that have strong physical and emotional characteristics... Hunger. And fatigue. I always find that it's helpful to cross-pollinate whatever feels easy over to the places that feel more difficult. Chances are, you feel more grounded around food or rest and it'll help to look at anxiety in light of those natural strengths. And! There's a free downloadable worksheet that goes along with this episode. Come grab your copy at www.kellyhanlinmccormick.com/podcast/25. See you there...

Sometimes, we look at a change we want or need to make in our lives, and we think, well, I'll work on that someday. I'll get around to it later. Maybe next week / month / year. We keep kicking the can further down the road and we don't make the changes that we want or need to make. Transforming your experience of anxiety may be one of those "someday" things for you. But today, we're going to talk about the effects of anxiety on your body...and you're going to want to listen up and make those changes sooner than later. We're going to talk about major systems of the body today and how anxiety (the emotion *and* the physical aspects of anxiety) affects the respiratory, digestive, cardiovascular, and immune systems of your body. This is one you don't want to miss...

There are lots of things we want to change in our lives. How we're feeling, how we're acting, or maybe an end result that we're seeing for ourselves. Whatever it is we want to change, ultimately it comes down to this: we have to change our minds. Our thoughts create our feelings, our feelings drive our actions, our actions create our results...so wherever we want to create change, it all begins with how we're thinking. What we're thinking. It all begins with our minds. In this episode, I talk about the willingness to change our minds about anxiety and walk you through my 3-step process for changing your mind. This works for anxiety, but the good news is: this works for EVERYTHING. Grab your free downloadable worksheet at www.kellyhanlinmccormick.com/podcast/23. See you there...

We've been fed this idea that the "pursuit of happiness" is where it's at. That we need to be happy all of the time. That if we're not happy, something has gone wrong. Friends, we're going to debunk the myth of the "pursuit of happiness" today and, instead, we're going to pursue reality. Starting with: emotional balance. Embracing the belief that we are going to feel amazing some of the time and, well, we're going to feel like crap some of the time = pursuing reality. It's the truth of the human experience. Unless you're Pollyanna, HAPPY HAPPY HAPPY is exhausting, silly, and completely inappropriate for real life. Also! Since I have found that we sometimes struggle to find the exact right word to describe how we're feeling and the majority of us default to something like "fine" or "busy" when asked how we're doing, I made something super cool...The Inventory of Emotions. You can get a free copy of the IoE by going to www.kellyhanlinmccormick.com/podcast/22. Let's do this...

Folks, we talk about where we are right now, doing the same ol' same ol', as being in our "comfort zone." And yet, we're not comfortable! We crave change and transformation, we have big goals and plans, we dream of our fantasy future when everything will be "better." I think we need to reframe our current position as a *familiarity zone* and plan how we're going to create our zone of comfort by being willing to go through the discomfort of feeling our feelings, finding new thoughts, challenging our belief systems, failing, doing new things, allowing other people to have negative opinions about us...you get the drill. Because here's the deal: we're already uncomfortable. We wouldn't crave change and transformation or dream wild dreams if we didn't have that itch of discomfort where we are right now. Let's use discomfort to get us where we want to go, whaddya say? And, go to www.kellyhanlinmccormick.com/podcast/21 for a free downloadable worksheet that helps explain WHY we get trapped in familiarity in the firs

This week I'm answering some of the most commonly coached problems I hear around anxiety...this is the first Anxiety FAQ episode! Today, I'm answering 3 problems I hear a lot from new clients: 1 - I don't want to feel anxious anymore 2 - I feel completely out of control when I'm anxious 3 - I can't handle it Tune in for my coaching on these 3 topics and, hey, if you want one-on-one help with your own anxiety questions, you can get a free private introductory coaching session with me by going to www.kellyhanlinmccormick.com/coaching. I'll see you there...

Does money stress you out? Do you get anxious thinking about money? This week, I wanna help you get ALL of your power back re: money so that you feel fully in control where money is concerned. Money is no small part of the world, so this is a pretty big piece of adulting to clean up. After this episode, you'll see how money can no longer make you anxious. And I made something for you! Grab your *free* Money Beliefs worksheet by going to www.kellyhanlinmccormick.com/podcast/19. See you there...

All of us experience all kinds of relationships: romantic, friendly, working, neighborly, family, & more. Relationships are all around us. Sure, some of our relationships are a wonderful source of support, love, fun, & kindness. But what about the relationship dynamics that leaving us feeling drained...more anxious & stressed than we showed up? That's the topic of today's episode. We all want healthy, strong relationships that nourish us & that fulfill both sides. Buuuut getting there can be another story altogether. Join me as we (start) exploring relationships & anxiety. How can we experience our relationships without adding more stress? How can we show up in our relationships with complete balance? This is how. C'mon over to www.kellyhanlinmccormick.com/podcast/18 to grab your *free* relationships cheatsheet. It's a handy guide to have around. See ya there...

How many times have you heard the advice to, "just meditate" when you're feeling anxious? How many times has that worked...? This week, we're talking about meditation, when and how to use this tool, plus breath work, which may be new to you but I have found to be *far* more impactful when you're feeling actively anxious. Plus! I made 2 audio recordings for you that go along with this podcast: a guided meditation + a recording that walks you through 3 different breath techniques to help you find relief from anxiety immediately. You can grab your recordings at www.kellyhanlinmccormick.com/podcast/17. 

Movement! We're talking about exercise and anxiety today. And of course, we all know that exercise is a good idea. We all know that we need to be exercising pretty much on the daily. But: how does exercise affect our mental and emotional health? How does exercise affect anxiety in particular? That's what we're digging into in this episode. Exercise goes far more than supporting your physical health, fitness, strength, and flexibility. This week's free download is an Exercise Protocol Worksheet. This guide will prompt you to start creating movement practices that support you no matter what. You can grab a copy at www.kellyhanlinmccormick.com/podcast/16. Enjoy!

Today is all about alcohol and anxiety...as we move through the Lifestyle elements of my system for Freedom from Anxiety, we're digging in on specific topics to understand how they interact with and affect your experience of stress and anxiety. Maybe alcohol isn't something you've considered as a trouble spot. Maybe you've never really thought about HOW you think about alcohol. Maybe you're not excited about this episode at all and you're starting to wonder what the heck I'm talking about... In this show, we go through some statistics (alcohol and anxiety numbers), we talk about the reality of alcohol and what drinking does to our bodies, and then we dig in to where alcohol and anxiety intersect. This week's free download is a worksheet that will prompt you to start better understanding *your* relationship with alcohol...and how (or if!) you're using alcohol to avoid feeling anxious. You can grab a copy at www.kellyhanlinmccormick.com/podcast/15. Cheers to health, clarity, and clean minds, my friends!

We are diving into the Lifestyle elements of my system for Freedom from Anxiety and we're starting with FOOD! Nutrition is one of the most obvious and immediate ways you can deeply impact your physical, mental, and emotional health. Knowing what to avoid (we'll talk about that), what to eat and drink instead (we'll also talk about that), and how you can figure out what the heck *YOUR* body needs are all in this episode. This week's free download is a guide to eating for stress and anxiety! Plus I've included some journaling prompts for you as well as some of my favorite go-to recipes. You can grab a copy at www.kellyhanlinmccormick.com/podcast/14. Bon appetit!