In this episode, Dr. Elizabeth McIngvale and Cali Werner dive into the concept of the "inner critic" and how it fuels anxiety through cognitive distortions. They explore how negative stories we tell ourselves can shape our reality, discussing practical strategies to identify, challenge, and reframe these unhelpful thoughts using Cognitive Behavioral Therapy (CBT). They share personal anecdotes, clinical insights, and relatable examples that highlight how to break the cycle of self-criticism and embrace self-compassion.

Key Points:

[0:00] - Welcome and Introduction

Elizabeth and Cali introduce today’s topic: how negative stories and the inner critic influence anxiety. They explain cognitive distortions and how we believe these made-up stories.

[1:18] - Anxious Moments

Both hosts share recent personal experiences where their inner critic got the best of them, leading to overthinking and stress.

[4:07] - Mind Reading and Fortune Telling

A discussion on cognitive distortions like “mind reading” and “fortune telling,” where we assume negative things will happen without evidence.

[5:38] - Cognitive Behavioral Therapy (CBT)

How CBT can help change the negative beliefs we hold about ourselves. They outline the three steps to deal with the inner critic: Name it, Reframe it, and Live it Out.

[12:17] - Reframing Negative Thoughts

The hosts walk through real-life examples of how reframing can stop the cycle of negative self-talk, providing a helpful strategy for combating automatic negative thoughts.

[19:06] - Real-life Work and Relationship Examples

How the inner critic impacts relationships and work scenarios. The importance of communication and challenging assumptions about others' intentions.

[28:05] - Thought Challenge Worksheet

An introduction to a powerful CBT tool, the Thought Challenge Worksheet, which helps reframe negative beliefs through evidence-based thinking.

Quotable Moments:

[5:06] “The more you replay something, the more damage it leaves.” - Dr. Elizabeth McIngvale

[9:55] "Our behaviors empower thoughts—if we change our behaviors, we change how we feel." - Cali Werner

[28:17] "You may not be able to control the first thought, but you can control whether it becomes powerful." - Dr. Elizabeth McIngvale

Links Mentioned:

• Kristin Neff’s website on self-compassion: https://self-compassion.org=
• Cognitive Behavioral Therapy (CBT) Thought Challenge Worksheet:
• Anxiety Society Podcast: http://anxietysocietypodcast.com
• Instagram: @AnxietySocietyPod

The stories we tell ourselves can shape our mental health, but through techniques like CBT, we can shift negative self-talk into more constructive thoughts. If you found these tips helpful, try incorporating them into your daily routine and practice living by your new, reframed thoughts. Don’t forget to visit the Anxiety Society website for more resources, and follow us on Instagram for more updates!

In this episode of the Anxiety Society podcast, hosts Dr. Elizabeth McIngvale and Cali Werner are joined by Ryan Judd, a seasoned therapist, to dive into the world of therapy. They explore the distinctions between good and bad therapy, the importance of evidence-based treatment, and how to ensure you or a loved one are getting the right help. From understanding diagnoses to recognizing red flags in therapy, this episode is packed with insights to help listeners navigate their mental health journey effectively.

Key Points:

- [0:00] Welcome and Introduction

Dr. McIngvale and Cali kick off the episode by welcoming Ryan Judd, discussing the importance of understanding what good therapy looks like.

- [0:55] Ryan's Background and Passion for Therapy

Ryan shares his journey into therapy, fueled by personal experiences with anxiety and OCD, and his commitment to evidence-based care.

- [3:03] The Anxious Moments Segment

The hosts share their weekly "anxious moments," from Cali's edgy new look to Ryan's anxiety at a slide park with his nephews.

- [8:10] What is Therapy?

A deep dive into the true purpose of therapy, how it should help solve problems, and why it's not just about feeling good after each session.

- [12:10] Therapy as a Coaching Relationship

Ryan explains how effective therapy should be like a coaching relationship, with structure, goals, and accountability.

- [15:10] Diagnosis and Treatment Planning

The importance of receiving a clear diagnosis and treatment plan within the first few sessions, and why it's crucial for effective therapy.

- [30:43] Red Flags in Therapy

Identifying red flags such as therapists who claim to treat all disorders or use too many different approaches, and why these might indicate inadequate care.

- [41:36] What to Expect in Therapy Sessions

A discussion on the structure of therapy sessions, the importance of setting goals, and why therapy should be time-limited for specific issues.

Quotable Moments:

[11:43] "Great therapy doesn’t always feel good in the moment, but it's necessary for real change." - Ryan Judd

[29:24] "If you’re seeing a therapist for years and still struggling, it might be time to reassess your treatment." - Dr. Elizabeth McIngvale

[12:10] "Your therapist should be a coach, pushing you to grow, not just a friend who listens." - Cali Werner

Links Mentioned:

SAMHSA.gov: https://www.samhsa.gov

This episode sheds light on the critical aspects of choosing the right therapy and therapist. If you've been in therapy without significant progress, it's time to reassess. Reach out to qualified professionals, ensure they're using evidence-based practices, and don't hesitate to ask about their training and experience. For more episodes and insights, subscribe to the Anxiety Society podcast, and follow us on social media for more tips.

Welcome back to The Anxiety Society Podcast! This episode is a special treat as we hold a live Q&A session with our listeners. Join hosts Dr. Elizabeth McIngvale and Cali Werner as they tackle your burning questions about anxiety. We explore what anxiety looks like in daily life, discuss the difference between general anxiety and anxiety disorders, and provide insights on handling anxiety in children and the workplace. Plus, we touch on how anxiety can manifest as anger, and share practical advice for both individuals and their loved ones. Tune in for real, raw, and unfiltered answers that will help you navigate anxiety and regain control of your life.

Key Points:

- [00:06] - Introduction to The Anxiety Society Podcast and today’s special Q&A format.

- [01:20] - Discussing the common signs of anxiety in daily life and the difference between typical anxiety and anxiety disorders.

- [03:04] - Addressing how anxiety can interfere with everyday functioning and what an anxiety disorder looks like.

- [03:26] - Advice for parents on dealing with their child’s anxiety and handling bullying situations.

- [04:29] - Responding to a listener who is struggling with anxiety at work and considering changing jobs.

- [05:47] - Exploring how anxiety can appear as anger and other emotions.

- [07:16] - Strategies for talking to loved ones about their anxiety and encouraging them to seek help.

- [10:07] - Addressing an athlete’s anxiety about life after sports and identity beyond their career.

- [12:05] - When medication might be recommended for anxiety disorders.

- [13:09] - Understanding if and how parents might be contributing to their child’s anxiety and ways to teach children about anxiety.

- [15:15] - Tips for discussing personal anxiety with a spouse and improving mutual understanding.

- [18:09] - Common misconceptions about perfectionism and how it differs from simply being detail-oriented or Type-A.

- [20:00] - The impact of culture on our perceptions of anxiety and perfectionism, and the importance of tailored treatment approaches.

- [21:11] - Future directions for the mental health field in improving access to evidence-based treatments.

- [22:51] - The role of personal experience in being an effective clinician and maintaining professional boundaries.

- [24:32] - Differentiating between diagnosable anxiety disorders and common symptoms of anxiety.

- [26:02] - Managing family dynamics when personal anxiety affects household interactions.

- [27:50] - Recognizing when anxiety-driven behaviors are attempts to regain control in other areas of life.

Quotable Moments:

• [01:43] - "This is how it's actually applied in real life. Examples that are tangible." - Dr. Elizabeth McIngvale

• [03:04] - "If it's more of an anxiety disorder, this is something that's not just turning off or just passing. It gets in the way of your ability to maintain friendships, relationships, your ability to work, your ability to do what it is that you need to do day to day." - Cali Werner

• [07:16] - "We can't force someone to go to treatment. But if they are not receptive and open to it, it's not going to be that useful." - Dr. Elizabeth McIngvale

Link Mentioned:

• Anxiety Society Podcast: http://www.anxietysocietypodcast.com
• Instagram: @theanxietysocietypod :