The Transforming Anxiety Podcast

You know how some writers have a formula they use to churn out novels (I'm looking at you John Grisham, James Patterson, Nora Roberts...)? It's because it works. There's a reliable pattern and when you plug in new characters and places, boom, the book writes itself. Well, our minds like to do the same kind of thing to cope with adversity. When something bad happens, our minds want to reach for a reliable script to get us out of difficulty and back on solid ground. And this sounds great in theory! Who wouldn't want a dependable pattern we could easily follow to deal with hard things? Thing is, these scripts regularly get it wrong. I call these thought errors. And today, we're going to take a look at some of the most common thought errors out there and why they don't work. Things like: All-or-nothing thinking Overgeneralizing Catastrophizing Taking it personally Mind reading You don't have to fall for these kinds of thought errors. When you begin to see them for what they are, you aren't stuck with them. Use

Ever since the start of the pandemic, I've found myself outdoors. Craving the fresh air, the space, and the sounds and smells of the Earth. And after a year+ of being so dedicated to getting outside, nature is seeping into so many areas of my life: from hobbies (hiking) and social get-togethers (walking with a friend instead of going out to dinner) all the way to coaching. So this week on podcast, we're going to explore a new concept I've been finding very useful: your mind as a garden. Here's what I mean: In order to feel and behave how we want, we need to plant thought seeds in our minds on purpose... Then we need to keep our minds weeded so that the seeds we planted have room to grow, plus... We have to acknowledge and be patient through the different seasons of our lives, experiences, and minds. If you, like me, are loving the outdoors more than ever before and could use a good Mother Nature metaphor to get your mind cleaned up, then join me for this week's episode. I promise, it's a fun one. Find out m

Most of the time, when we're faced with something we don't like or don't want it looks like this: NOOOOOOO! And instead of pausing to respond to _______ (fill in the blank with "snarky teenager," or, "demanding boss," or, "inner feeling of dread") we react by resisting, avoiding, and shutting down. This week on The Transforming Anxiety Podcast, we're going to take a look at where, and how, we say NO in our lives...and then I'm going to invite you to really make this yours by considering how you can say YES instead (and why the hell you'd want to give it a try in the first place). We are programmed to say NO. You're not alone. But learning how to say YES is a powerful practice... Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject  Full show notes are located at www.kellyhanlinmccormick.com/podcast/121  Text PODCAST to +1 (816) 354-1279 for inspiration, anxiety hacks, and little love notes straight to your phone! And join the growing community by visiting The

If you're anything like me, you've tried a lot of things in order to create more certainty in your life: Plan ahead Make all the lists Prepare for the worst-case scenario Plan some more Arrive early Over-pack and bring all the things Ask a bazillion questions Plan some more Play out the what-could-go-wrong possibilities Get exhausted and fall into a heap Anyone?

This week on the podcast, we're talking about the most powerful question you can ask yourself. Before we get to that, have you noticed how many dead-end questions we ask throughout the day? What's wrong with me? Why can't I figure this out? What if fill-in-the-worst-case-scenario-here happens? I categorize these as "dead-end questions" because they're asked in a limiting way. They are designed to hone in on one (usually negative) outcome. They intentionally block opportunity. I have another idea for us. Tune in to this week's episode to find out what the most powerful question is + why I believe in it so deeply & how you can use this in your life right away. Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject  Full show notes are located at www.kellyhanlinmccormick.com/podcast/119  Text PODCAST to +1 (816) 354-1279 for inspiration, anxiety hacks, and little love notes straight to your phone! And join the community by visiting The Transforming Anxiety Po

I recently asked our Facebook group community about worry: What do you worry about? What does it look like when you worry? Does worry ever "work" for you? And there were some *great* comments in reply: I can't help but worry... I worry about things I said or did in the past... I worry because I think if I don’t worry, then the thing I’m worrying about will happen... I worry about everything... Sound familiar? This week on the podcast, we're going to break worry down and get specific with it. And I'm going to offer you some practices to crowd the worry out... Because: most of us worry because we love. But: worry is not love. Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject  Full show notes are located at www.kellyhanlinmccormick.com/podcast/118  Text PODCAST to +1 (816) 354-1279 for inspiration, anxiety hacks, and little love notes straight to your phone! And join the community by visiting The Transforming Anxiety Podcast Facebook Group here: https://www.

As a coach, yoga teacher, and meditation student, I tend to hang out in the realm of emotions, perhaps more often than most. The inner landscape of emotional health is one of my regular playgrounds and I got to thinking about the emotions that we welcome in to hang out with us vs. the emotions we’d rather banish to the far corners of the park. Truthfully, I get tired of labeling some emotions as “good” and others as “bad” in an experience (y’know, life) that requires the entire range of feelings. What if we let all the emotions in? What if we didn’t have to put up that shield of resistance against some of them and work so hard to exile them? It seems like it may be easier overall. Yeah? This week’s episode of The Transforming Anxiety Podcast features the biggest and baddest emotions on the block: fear, anger, and anxiety. I know these aren’t exactly the kids next door… But what if they’re more misunderstood than “bad?” What if they’ve got more to offer than we originally gave them credit for? Join me for this

Ever feel like there's a nonstop chatterbox in your mind, commenting on every single thing that you do throughout the day? Yeah, you're not alone. Most of us are particularly "head-y," meaning we live in our minds and think think think incessantly. We have opinions and judgments and stories. We are constantly listening to a running commentary about what's happening around us. It's nonstop up there. In order to gain some perspective, I've found it helpful to separate all that chatter into 3 separate inner voices: The critic - the one who constantly berates and ridicules you The council - the inner "board of directors" The culture - the borrowed thoughts that we layer onto our own thoughts, thanks to the society we live in Personalizing these inner voices means we're not quite so entangled with them. We can see who's talking ("hey there, critic!") and recognize thoughts that are specifically UNTRUE ("thank you, culture"), all while taking certain beliefs or comments with a grain of salt ("I hear ya, council")

Ahhh, friend, I'm recently "back" from a 7-day virtual meditation retreat (a truly pandemic experience since I did the whole retreat from home but definitely felt as if I were somehow away at the most divine summer camp). And I have something really special for you this week on The Transforming Anxiety Podcast: lessons from retreat. I'm sharing my experience (including my hesitation to do it at all!), a couple of things I learned, and how I'm integrating the practice into my personal routine, my teachings, and my coaching. I hope this is an interesting episode for you. I'm not overstating it when I tell you that last week made for a big up-level in my mindset and awareness. I'm looking forward to sharing these lessons with you today... Join The Radical C.A.L.M. Workshop happening *this week* at www.kellyhanlinmccormick.com/workshop  Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject  Full show notes are located at www.kellyhanlinmccormick.com/podcast/115  Te

One of the most common things I hear from clients, friends, and family is: I'M DOING EVERYTHING! And when we dig into it together, I hear people say everything from "my partner isn't helping," to, "I don't think my family cares about me," to, "my co-workers are doing it wrong." I know. I've done that dance. And if feels terrible. This week on The Transforming Anxiety Podcast, we're going to talk about the idea of doing everything, what we're *really* telling ourselves, and I'm going to offer you a few ways to unwind this painful story. Because: staying committed to the idea that you're doing everything feels terrible. Yeah? See you in this episode for more... Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject  Full show notes are located at www.kellyhanlinmccormick.com/podcast/114  Text PODCAST to +1 (816) 354-1279 for inspiration, anxiety hacks, and little notes straight to your phone! And join me for The Radical C.A.L.M. Workshop happening May 18, 19, &

Does it feel like you can't quite get your ducks lined up some days? Or that they're damn near running you off the road...? I hear ya. I see so many of my students and clients lining those ducks up, day after day, only to have them wander off more times than not. It can wind up feeling like you're completely out of control. Today on The Transforming Anxiety Podcast we're going to talk about how to get control and I'm going to share: The great irony around control Where we think we need to get control Where we actually have control (Hint: it's not the ducks.) So, for all of my control freaks (I see you!), this one's for YOU... Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject  Full show notes are located at www.kellyhanlinmccormick.com/podcast/113  Text PODCAST to +1 (816) 354-1279 for inspiration, anxiety hacks, and little love notes straight to your phone! And join us over in The Transforming Anxiety Podcast Facebook Group by clicking here: https://www.f

Have you had a good fit lately? A loooooot of people are finding themselves extra irritable, impatient, and at the end of their rope. We're going on a year+ of pandemic life and between the "shoulds" of spring (we should clean! get outside! feel BETTER!) and ongoing uncertainty of COVID (what exactly does the vaccine unlock?) we find ourselves, yet again, in a collective spin situated somewhere between thriving and outright crisis. So this week on The Transforming Anxiety Podcast we're going to take a look at mental temper tantrums and how this shows up in the everyday. Whether it's COVID, work, family stuff, parenting, health, drinking, financial, sex, or otherwise, this episode will help you see if (ahem, where) you're throwing your own mental temper tantrums...and how to move forward in a more peaceful way. Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject  Full show notes are located at www.kellyhanlinmccormick.com/podcast/112  Text PODCAST to +1 (816)

Happy (almost) Earth Day! In honor of the spirit of sustainability, we're going to talk about personal sustainability on the podcast this week. If you've ever tried to use willpower to create a specific result in your life or coasted the initial wave of excitement when you start something new, you know that they fizzle out sooner than later. Why? They're not sustainable. And you're right back where you started: trying to break a bad habit, trying to create a good habit, or just generally trying to feel better. When you're looking to create long-lasting change in your life, well, "fizzling out" is not ideal. Have you noticed? In other words: sustainability is key. It's simply required for real and lasting transformation. In this week's episode of The Transforming Anxiety Podcast, we're going to break down the ecosystem of YOU: What are your natural resources as a human being? How do you go about consistently renewing your natural resources? What is the long-lasting impact of living your life in a way that's p

Over here, we're officially into the final quarter of our virtual school year (omg we made it) + the boys' golf season started this week (yay, outdoors!) + we're tentatively making summer vacation plans (hello Chicago and Devils Den Park)...the hope is STRONG for a post-pandemic world in the McCormick household! So...what are we up to on The Transforming Anxiety Podcast? This week's episode is all about FOCUS... ...specifically using focus to ease anxiety. Because one of the most fertile breeding grounds for anxiety is when we splay our energy every which way. We wind up feeling fragmented and exhausted...which just feeds that anxiety monster. So, what can we do? I'm laying out a simple 3-step framework to help you practice FOCUSING in the interest of easing up on that anxiety. It goes like this: Stop - whether you're feeling the first inkling of anxiety or you're in deep, it's a signal to *stop* so that you can... Cut - cut the story, cut the drama, cut the extra, cut the control and... Act - because peace

It's springtime, which means spring cleaning. And since we focus on all things anxiety around here, I thought I'd bring the 2 together in an episode all about digital spring cleaning. Because: how you interact with your devices could very well be playing a part in how anxious you're feeling on the regular. We're going to look at: Seeing what you *want* to see when you're scrolling (meaning: more of what supports you and less of what makes you go

Holy moly, March is over. The kids are on spring break, the 1st quarter of 2021 = ✔️, and we have *finally* settled in with the daylight savings time switch. Phew... How are you feeling? And not the "fine / busy / tired" version...I want to REALLY hear how you're feeling. (Like: reach out on Instagram @khanlinmccormick and let me know!) While I'm waiting to hear from you, let's get to this week's episode of podcast. I'm always up for challenging the status quo and debunking a myth or 3... So in this week's show, we're going to take a look at 3 of the most common *anxiety myths* and let. them. go... Stories like: Something is wrong if you're feeling anxious (nothing is wrong with you, I promise) You're stuck with anxiety forever (no way!) Nobody gets it and you're on your own (for sure not the case...) We don't appreciate the scary stories that we tell ourselves about anxiety for what they are: scary stories. And today, we're going to debunk these 3 anxiety myths so that you can let. them. go… Find out more

I know next to nothing about improv, comedy, and acting. However, I do know that the first rule of improv is a concept called "Yes, And..." and I love this idea so much, it's become not only a tried-and-true coaching tool of mine, but a mantra of sorts. This is something I employ to support my kids and help them shine. It's something I've used to get to know other people better. It's definitely something I utilize in my marriage, with my extended family, and in both personal and professional relationships. The power of living with a "Yes, And..." philosophy is: You (and everyone around you) are invited to become your highest, best self This approach provides a tactical way to accept reality and drop into *what is* And it's a really powerful path to cultivate presence + ask powerful questions to help you move forward Life is a neverending experience of improv anyway. Contrary to what we might like to believe, we're all just making it up as we go along. Using the "Yes, And..." approach will help you truly *ha

We talk to ourselves all day, every day. Have you noticed? That nonstop commentator in our minds that has an opinion about *all the things*. It's like the ticker tape that runs along the bottom of news shows...but instead of headlines and weather updates, it's full of ideas and judgments. Exhausting... Unless, that is, we harness that inner commentator and make that voice work for us instead of offering snide jabs about our every move. Today on The Transforming Anxiety Podcast, we're going to discuss the inner commentator: What happens when we leave that commentator unchaperoned? What if we intentionally manage that voice instead of letting it manage us? What does life look like when we talk to ourselves like we mean it? If you're dealing with an inner commentator that's somewhere between snarky judge and outright bully, join me for this week's episode and let's change that. Sound good? Find out more about The Fierce Calm Project by visiting www.kellyhanlinmccormick.com/fiercecalmproject.com Full show notes

I am SO happy to be back with you this week. Our family has been completely down and out with COVID and it was *not fun* but we are absolutely among the lucky ones and are, slowly but surely, recovering. And I don't even want to talk about COVID this week, lol. I want to get back to the good stuff we do around here on the regular! ​Today on The Transforming Anxiety Podcast we're talking about participating in your wellbeing. I talk to a lot of people who are dealing with anxiety, stress, and overwhelm. And I hear 2 common ideas: Life happens Life is happening AT me This week on the podcast, we're going to explore how we can bring more acceptance to that whole *life happens* part...and debunk the *life is happening AT me* part. I think of this as a dance...so let's dance. :) And come join us over in the Facebook group by clicking here!

Well...I'm coming to you *straight* from personal experience this week. We're going to talk about COVID anxiety on the podcast. Because, spoiler alert: COVID-19 hit the McCormick household. We're coming up on our 1-year pandemic "anniversary" here in the states, and the ongoing collective and individual anxiety of this moment, so I wanted to revisit health anxiety and focus this week specifically on COVID. Especially now that I've had a front-row seat to the experience. I want to talk about being in the thick of it, and how to handle ourselves, our minds, and our emotions when life hands us a circumstance we don't want. Also, I missed you. COVID is, by necessity, a very isolating experience. But whether you've experienced COVID directly or not, I know most of us are missing our lives, our fun, just our sense of "normal" at this point. I hear ya. Join me and let's talk a bit about it together this week.