Owning It: The Anxiety Podcast
246 episodes - English - Latest episode: 2 months ago - ★★★★★ - 124 ratingsFollow @OwningItPodcast on Instagram for more.
From the number one non-fiction bestseller, comes Owning It: The Anxiety Podcast - with everything you need to hear to get on top of your anxiety. This practical and relaxed series explores everything from what anxiety is and why it happens to us, how our brains work and why it's actually very normal to the various tools and techniques necessary for owning it. Author Caroline Foran shares her story, along with some expert input, in an attempt to help you show your anxiety who's boss. Most importantly, this is a series that tackles the reality of anxiety from a refreshing and relatable perspective.
Support this show http://supporter.acast.com/owningittheanxietypodcast.
Own your anxiety as and when it happens with Owning It: Real Time. The situation specific series of audio guides that helps you move through your most anxious moments. Available now on Acast+ https://plus.acast.com/s/owningittheanxietypodcast.
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Episodes
OWNING IT: Blindboy shares his anxiety story
December 23, 2019 05:00 - 53 minutes - 48.7 MBThis week I had the pleasure of sitting down with Blindboy - of the very successful The Blindboy Podcast - and author of his latest book Boulevard Wren and other stories. Blindboy tells me about his experience with anxiety as a young adult, the origins of that anxiety, how he looks after himself these days and everything he learned from his psychotherapy studies. We also talk about anxiety among men and how to get comfortable with uncomfortable feelings. Blindboy has a unique way of articula...
OWNING IT: Blindboy shares his anxiety story
December 23, 2019 05:00 - 53 minutes - 48.7 MBThis week I had the pleasure of sitting down with Blindboy - of the very successful The Blindboy Podcast - and author of his latest book Boulevard Wren and other stories. Blindboy tells me about his experience with anxiety as a young adult, the origins of that anxiety, how he looks after himself these days and everything he learned from his psychotherapy studies. We also talk about anxiety among men and how to get comfortable with uncomfortable feelings. Blindboy has a unique way of articula...
OWNING IT: How to improve your self-talk for anxiety with Little Penny Thoughts
December 16, 2019 05:00 - 49 minutes - 45.1 MBwww.patreon.com/carolineforan - please sign up as a patron to support the podcast if you're finding it helpful! This week I am joined by Anette Kelly of Little Penny Thoughts (a huge online platform for positive self-talk and wellness from within workshops around Ireland and the UK) to talk about her experience of anxiety, how it was generated in the first place by poor self talk and how she turned things around to ensure her self talk was serving her well, which eventually became her most...
OWNING IT: How to improve your self-talk for anxiety with Little Penny Thoughts
December 16, 2019 05:00 - 49 minutes - 45.1 MBwww.patreon.com/carolineforan - please sign up as a patron to support the podcast if you're finding it helpful! This week I am joined by Anette Kelly of Little Penny Thoughts (a huge online platform for positive self-talk and wellness from within workshops around Ireland and the UK) to talk about her experience of anxiety, how it was generated in the first place by poor self talk and how she turned things around to ensure her self talk was serving her well, which eventually became her most...
OWNING IT: People pleasing and how to say no with author Sarah Knight
December 09, 2019 05:00 - 39 minutes - 35.9 MBPeople pleasing is a big driver of anxiety. For this episode of Owning It I am thrilled to be joined by New York Times Bestselling author Sarah Knight. She wrote the Lifechanging Magic of Not Giving A Fuck and has gone on to write a whole series of No Fucks Given Guides, the latest of which is Fuck No: How To Stop Saying Yes When You Can't, You Shouldn't Or You Just Don't Want To. Sarah shares her own inspiring story of anxiety with me, how life has changed since her days as a book editor in...
Owning It: How sleep affects anxiety and how anxiety affects sleep
December 02, 2019 05:00 - 56 minutes - 51.3 MBIn this episode of Owning It I am diving into the subject of sleep with sleep expert Tom Coleman. We talk about the importance of sleep for regulating emotions, how a sleep deficit affects anxiety and how anxiety affects our sleep. Crucially, Tom offers his best advice on how to improve our sleep, our ability to fall asleep and to stay asleep. We talk generally a lot about what's happening at a biological level with anxiety too. I got so much from chatting with Tom and I hope you do too. Tom...
Owning It: Des Bishop shares his anxiety story
November 25, 2019 05:00 - 1 hour - 149 MBIn this episode of Owning It I am joined by comedian Des Bishop who's about to go on tour with his new show Mia Mamma. We sat down to talk about his experience of anxiety, what it was like for him growing up in NYC and then leaving for Ireland alone at the age of 14. Now in his 40s, Des is keen to gain a better understanding of his anxiety so that he can own it too. From catastrophising to personalisation, we look at the common mind traps he sometimes falls into as well as talking about how ...
Owning It: Des Bishop shares his anxiety story
November 25, 2019 05:00 - 1 hour - 149 MBIn this episode of Owning It I am joined by comedian Des Bishop who's about to go on tour with his new show Mia Mamma. We sat down to talk about his experience of anxiety, what it was like for him growing up in NYC and then leaving for Ireland alone at the age of 14. Now in his 40s, Des is keen to gain a better understanding of his anxiety so that he can own it too. From catastrophising to personalisation, we look at the common mind traps he sometimes falls into as well as talking about how ...
Owning It: What is 'Havening' and how can it help your anxiety?
November 18, 2019 05:00 - 50 minutes - 70 MBIs your neurochemical landscape vulnerable? In this expert episode I'm joined by Stephen Travers, of stravershypnosis.com who helps me to gain a further understanding of what's happening in our brain when we experience anxiety. At points we get very technical but I strongly believe that knowledge is power in the face of anxiety. Specifically, Stephen is a Havening practitioner, so we look at exactly what Havening is, how it might be of help to you and what you can expect, among other alterna...
Owning It: What is 'Havening' and how can it help your anxiety?
November 18, 2019 05:00 - 50 minutes - 70 MBIs your neurochemical landscape vulnerable? In this expert episode I'm joined by Stephen Travers, of stravershypnosis.com who helps me to gain a further understanding of what's happening in our brain when we experience anxiety. At points we get very technical but I strongly believe that knowledge is power in the face of anxiety. Specifically, Stephen is a Havening practitioner, so we look at exactly what Havening is, how it might be of help to you and what you can expect, among other alterna...
Owning It: Anxiety at work with Dermot & Dave
November 11, 2019 05:00 - 54 minutes - 50.1 MBFor this episode of Owning It The Anxiety Podcast I am joined by Irish radio's most loved duo, Dermot Whelan and Dave Moore (more commonly referred to as Dermot & Dave, of Today FM fame). Both of the lads share their respective experience of anxiety along with how they look after their mental health today. We talked about everything from anxiety when you're a parent (which is something I've yet to experience) to the role that gender plays in our experience of mental health issues and ultimat...
Owning It: Training your emotional resilience with rugby star Ian Madigan
November 03, 2019 05:00 - 41 minutes - 38.4 MBThis week I talk to rugby star Ian Madigan about how he manages his anxiety, what he's learned in training as a professional athlete that he can take off the pitch and apply to his personal life, how we can become more resilient, the importance of positive self affirmations and lots more. You'll enjoy it if you're a rugby fan but being into rugby is in no way essential to get something from this podcast (sure I don't have a clue about the rules of the game!). Brilliant life skills and advice...
Owning It: Accepting Your Anxiety (with actor Tanya Reynolds)
October 28, 2019 05:00 - 46 minutes - 42.7 MBFor this episode of Owning it I sit down with Sex Education actor Tanya Reynolds. She's British, she's one of the soundest people I've interviewed and she was so honest and forthcoming with her anxiety story. It's something she's still very much dealing with, particularly her social anxiety. We talk about learning to accept our anxious nature, why the world needs us anxious people, how to cope when you want to be in control of everything but you can't be, letting go of the damaging word in o...
Owning It: How To Own Your Travel Anxiety
October 21, 2019 04:00 - 18 minutes - 17.1 MBIn this episode of Owning It I explore one of the big triggers of anxiety: travel. It's something I've really struggled with but have worked very hard to get on top of to the point that I now enjoy several big trips a year (assuming I've saved up enough money that is!) From addressing the worst case scenarios to stocking up on what will make you feel more at ease, I hope to cover it all in this brief episode. Enjoy. European Owning It book on Amazon US/Canada Own It on Amazon The Confiden...
Owning It: How Acupuncture Can Help Anxiety
October 14, 2019 04:00 - 45 minutes - 41.5 MBIn this episode I am joined by Hannah O'Connell, an incredibly acupuncturist and the one woman who honestly brought me back from the brink of feeling like I would be forever stuck this way. She reassured me that there was a way through anxiety and with acupuncture I could get some massive relief of the physical symptoms that were ruling my days. We talk about what acupuncture is, how to understand it and what to expect if you go down that route to manage your own anxiety Support this show h...
Owning It: Men, Performance Anxiety and Reducing the Stigma with Ryan Tubridy
October 07, 2019 04:00 - 54 minutes - 49.7 MBWelcome back to season 2 of Owning It The Anxiety Podcast. I will be joined again by lots of wonderful guests who kindly share their experience along with a series of experts who will help to shed more light on our experience of anxiety. First up, Ryan Tubridy sits down with me to talk about everything from men and mental health, performance anxiety, caring less about what people think of you, how he keeps his own wellbeing in check, the differences in how generations experience anxiety, wha...
Owning It: Men, Performance Anxiety and Reducing the Stigma with Ryan Tubridy
October 07, 2019 04:00 - 54 minutes - 49.7 MBWelcome back to season 2 of Owning It The Anxiety Podcast. I will be joined again by lots of wonderful guests who kindly share their experience along with a series of experts who will help to shed more light on our experience of anxiety. First up, Ryan Tubridy sits down with me to talk about everything from men and mental health, performance anxiety, caring less about what people think of you, how he keeps his own wellbeing in check, the differences in how generations experience anxiety, wha...
Owning It: Bullsh*t Free Breathing as a tool for managing anxiety + mini meditation
July 24, 2019 04:00 - 47 minutes - 43.4 MBIn this episode of Owning It I am joined by Sile Seoige to talk about the power of breathing as a tool for anxiety and how to implement it daily. You already breathe, all day long, so this is a tool that's there for the taking but one we rarely appreciate. Sile walks me through a gorgeous guided meditation as well as dispelling some of the myths about deep breathing and meditation. This will be the last episode of season 1 so please do subscribe to be notified of episode 1 of season 2! Sup...
Owning It: Fear Conditioning and 'What If' with Peaky Blinders actor Charlene McKenna
July 17, 2019 04:00 - 39 minutes - 36.1 MBThis week I am joined by one of my favourite actors - Charlene McKenna. You will know her from Peaky Blinders but it was a little show at home called Raw where I first discovered her. I met Charlene in NYC to talk about anxiety and straight away we realised we were two anxious Annies cut from the same cloth. We talk about fear conditioning, dealing with the anxious child inside of us, the habit of asking ourselves 'what if' and thinking about the worst case scenarios, and how she got through...
Owning It: Why Self-Compassion Is an Essential Anxiety Tool
July 10, 2019 16:00 - 12 minutes - 11.8 MBI'm back with another mini episode, this time it's just me and I'm talking about the science behind self-compassion and why it's such an incredibly important tool for owning your anxiety. I talk what it is, why it works and how to implement more of it into your life, especially during periods of anxiety. Support this show http://supporter.acast.com/owningittheanxietypodcast. Own your anxiety as and when it happens with Owning It: Real Time. The situation specific series of audio guides th...
Owning It: Why Self-Compassion Is an Essential Anxiety Tool
July 10, 2019 16:00 - 12 minutes - 11.8 MBI'm back with another mini episode, this time it's just me and I'm talking about the science behind self-compassion and why it's such an incredibly important tool for owning your anxiety. I talk what it is, why it works and how to implement more of it into your life, especially during periods of anxiety. Support this show http://supporter.acast.com/owningittheanxietypodcast. See acast.com/privacy for privacy and opt-out information.
Owning It: Rozanna Purcell shares her anxiety story and key learnings
July 03, 2019 17:01 - 44 minutes - 40.9 MBFor this episode I am joined by bestselling author and entrepreneur behind Natural Born Feeder, Roz Purcell to talk about her experience of anxiety. Roz has some incredible insights into how and why we might be feeling more anxiety these days and how we need to get of the numbers game: numbers on the weighing scales, numbers of followers, numbers of books sold - the lot. She believes that if we invested as much time into ourselves offline as we do online, things would be different. I hope yo...
Owning It: Figuring out why you are anxious and what I do when it flares up
June 24, 2019 15:24 - 18 minutes - 16.9 MBIn this brief episode, I talk about the helicopter approach to anxiety - figuring out why you are here dealing with anxiety. I go through my own recent mini flare up with anxiety and track the steps I take, all of which fall under the assess and address approach, to bring myself back to feeling good. No guests, just me. Buy Owning It here. Buy The Confidence Kit here. Support this show http://supporter.acast.com/owningittheanxietypodcast. Own your anxiety as and when it happens with O...
Owning It: Anxiety and Social Media with Author Louise O'Neill
June 19, 2019 15:01 - 1 hour - 59.7 MBIn this week's episode I'm joined by author Louise O'Neill (she's written four books so far, the last being The Surface Breaks, a feminist retelling of The Little Mermaid) to talk all things anxiety, with a particular focus on her experience of anxiety and social media, and how her anxiety has improved after a year away from the apps along with other measures she takes on a daily basis to keep her anxiety at a level she can manage. Buy Owning It here Buy The Confidence Kit here Buy The Su...
Owning It: Making Your Anxiety Work For You with Holly White
June 11, 2019 15:22 - 51 minutes - 47.2 MBOn this week's episode of Owning It The Anxiety Podcast, I'm joined by author Holly White who talks about her sensitive nature and the fact that denying this, along with her anxiety, has always been the problem. When she accepted the way she was, and stopped trying to be like everybody else - which involved embracing a vegan lifestyle - things improved dramatically. She shares how she owns her anxiety and how she makes it work for her rather than against her in this episode. Holly is also on...
Owning It: Making Your Anxiety Work For You with Holly White
June 11, 2019 15:22 - 51 minutes - 47.2 MBOn this week's episode of Owning It The Anxiety Podcast, I'm joined by author Holly White who talks about her sensitive nature and the fact that denying this, along with her anxiety, has always been the problem. When she accepted the way she was, and stopped trying to be like everybody else - which involved embracing a vegan lifestyle - things improved dramatically. She shares how she owns her anxiety and how she makes it work for her rather than against her in this episode. Holly is also on...
Owning It: Cassie Stokes talks heartbreak, agoraphobia and prawn-induced anxiety (yes)
June 04, 2019 16:43 - 45 minutes - 42.1 MBAs mentioned in the podcast intro, here is the link to my upcoming event in The Alex hotel. It's a publishing masterclass for anyone who's ever dreamed of writing a book. There will be more events coming soon specifically themed around anxiety so stay tuned for those. https://www.eventbrite.ie/e/so-you-want-to-write-a-book-publishing-masterclass-with-louise-oneill-holly-white-and-caroline-foran-tickets-62361312364?aff=ebdssbeac This week Cassie Stokes of Xpose fame joins me to talk about h...
Owning It Mini Episode: What CBT is and why it helps with anxiety
May 28, 2019 15:40 - 19 minutes - 18.3 MBCBT is something that's naturally woven into each and every podcast, you probably use CBT tools yourself without realising it, so I wanted to give this hero therapy some time to shine and discuss what it is, how it works, why it worked for me and how incredibly helpful it is when you're on the road to owning your anxiety. I hope you find this helpful. See mindtools.org psychologytools.com and more for additional CBT resources Support this show http://supporter.acast.com/owningittheanxietypo...
Owning It Mini Episode: What CBT is and why it helps with anxiety
May 28, 2019 15:40 - 19 minutes - 18.3 MBCBT is something that's naturally woven into each and every podcast, you probably use CBT tools yourself without realising it, so I wanted to give this hero therapy some time to shine and discuss what it is, how it works, why it worked for me and how incredibly helpful it is when you're on the road to owning your anxiety. I hope you find this helpful. See mindtools.org psychologytools.com and more for additional CBT resources Support this show http://supporter.acast.com/owningittheanxietyp...
Owning It: Coping Strategies with Melanie Murphy
May 22, 2019 23:00 - 36 minutes - 50.3 MBIn this episode, author and YouTuber Melanie Murphy shares her experience of anxiety along with her smart coping strategies from writing, to breathing techniques to something she calls 'hyper-focusing' during moments of panic. Support this show http://supporter.acast.com/owningittheanxietypodcast. Own your anxiety as and when it happens with Owning It: Real Time. The situation specific series of audio guides that helps you move through your most anxious moments. Available now on Acast+ h...
Owning It: Claire Balding shares her anxiety story and her incredible life lessons
May 12, 2019 23:00 - 43 minutes - 59.1 MBIn the latest episode of Owning It: The Anxiety Podcast, Claire Balding - who I know as Claire Fullam from school - joins me to talk about her experience with hair loss and the reasons why that happened - stress - the anxiety that went along with this turbulent time in her life, coming out the other side and having a keen awareness of her mental health. Her pearls of wisdom are incredible and I can't wait for you to hear them. She's an amazing woman. Support this show http://supporter.aca...
Owning It: Claire Balding shares her anxiety story and her incredible life lessons
May 12, 2019 23:00 - 43 minutes - 59.1 MBIn the latest episode of Owning It: The Anxiety Podcast, Claire Balding - who I know as Claire Fullam from school - joins me to talk about her experience with hair loss and the reasons why that happened - stress - the anxiety that went along with this turbulent time in her life, coming out the other side and having a keen awareness of her mental health. Her pearls of wisdom are incredible and I can't wait for you to hear them. She's an amazing woman. Support this show http://supporter.acas...
Owning It: Dietician Orla Walsh talks anxiety and the gut
April 24, 2019 14:00 - 52 minutes - 23.9 MBIf you have ever been diagnosed with IBS, or had any gut issues relating to anxiety - whether your gut flares up when you're anxious or whether you're anxiety flares up when your tummy is irritated - this is the episode for you. Orla Walsh is a bullshit free dietician who talks endless amounts of sense. Full disclosure: we talk a lot about poo and farting in this episode so buckle up and and get ready to get real. We cover everything from the ideal anxiety meal plan to understanding the gut-...
Owning It: James Kavanagh talks panic attacks and letting anxiety happen
April 17, 2019 16:00 - 38 minutes - 17.7 MBFor this episode I am joined by James Kavanagh, TV presenter, broadcaster, social media superstar and co-founder and co-author of the award winning and bestselling Currabinny book and brand. James shares his experience of anxiety in recent years - manifested in midnight panic attacks - at a time in his life when everything is - on paper - very good. So why now? We trace back over his experience of being badly bullied for being gay throughout school and how perhaps his anxiety now, at a time ...
Owning It: Childhood anxiety (and life behind Insta!) with Joanna Cooper
April 09, 2019 23:00 - 38 minutes - 17.5 MBHey guys, sorry for the break last week but I was in NYC to launch Own It - out now! - and life took over. I'm thrilled to share the latest episode of the anxiety podcast with you, featuring one of the nicest girls I've met - Joanna Cooper. She's just 25, she's from Derry in Northern Ireland and she shares her experience of anxiety which she pinpoints back to a scary childhood experience. These days she's got a firm grasp on her anxiety and for 25, it's VERY impressive. From hypochondria to ...
Owning It: Laura Whitmore's Honest Anxiety Chat
March 26, 2019 00:00 - 59 minutes - 27.2 MBThis week I am joined by the incredible Laura Whitmore - presenter, writer, actor, broadcaster. We have the best chat about anxiety, how it affects her, what she does to keep it in check, imposter syndrome - which can be quite extreme in her line of work - worrying about what other people will think about you, how her confidence has grown, and so much more. I really hope you enjoy this episode and as always please subscribe and review. Support this show http://supporter.acast.com/owningitt...
Owning It: Social Anxiety, Stammering and Self-Acceptance
March 19, 2019 00:00 - 50 minutes - 23 MBIn this episode, I am joined by my brother Daniel who experienced a social kind of anxiety brought on by his stammer. Daniel has had a stammer for as long as I can remember but I never knew quite how much it affected him and gave him anxiety until recent years (he's in his mid 30s now) because he simply didn't want to discuss it. To go from a fear of saying his name out loud to recording with me, he has come a long way and I'm so proud of him. I've learned so much from this episode about tri...
Owning It: Vogue Williams shares her experience of anxiety
March 12, 2019 00:00 - 31 minutes - 14.7 MBSo in among the experts with whom I will consult to get you the most practical advice and tools you need to own your anxiety, I also try to sit down with people who are just like me - not professionals when it comes to anxiety - but those who've experienced it from one end of the spectrum to the other, and can relate to how you're feeling as well as share their coping strategies. This week I am joined by Vogue Williams to talk about anxiety after a bad breakup, anxiety in a former partner wh...
Owning It Bonus: Common Mind Traps With Day to Day Anxiety
March 12, 2019 00:00 - 13 minutes - 6.39 MBI had some time to spare and rather than relax I recorded this quick little episode on the common mind traps that we might fall into that give rise to stress and anxiety in our day to day lives. For example, a big one is 'catastrophizing' (I'm using a 'z' in that word for US listeners). So maybe you're not really struggling to get your head off the pillow with anxiety, but maybe you find that there's a low level anxiety that's just kind of always there and getting slightly in the way of your...
Owning It: Let's Talk About Anti Anxiety Medication with Dr Rosie Plunkett
March 03, 2019 00:00 - 52 minutes - 23.9 MBFor this episode, we will do a deep dive into the world of anti anxiety medication. Rosie is a psychiatrist who deals with a lot of patients presenting with anxiety symptoms. She helps me to breakdown the different kinds of medication, how anti-depressants work in treating anxiety, what you need to know about the first few weeks on medication and what you need to know about coming off it if you decide to do so. We also chat about the stigma that very much exists around medication - I persona...
Owning It: Anxiety About Being Sick - with Georgie Crawford
February 21, 2019 00:00 - 40 minutes - 18.8 MBIn this week's episode of Owning It: The Anxiety Podcast, I go in the direction of physical health and the fear or anxiety about the prospect of getting sick or receiving a bad diagnosis. I'm joined by cancer survivor and breast cancer awareness champion Georgie Crawford who shares her story of getting sick with me, through the lens of mental health. The anxiety that went with it, the empowering moment of getting the diagnosis and taking action and how her experience has shifted her perspect...
Owning It: Why we fear public speaking and how to break it with Pat Divilly
February 18, 2019 19:00 - 44 minutes - 20.5 MBThis week I'm joined by Pat Divilly for a brilliant discussion around the topic of public speaking. It was his biggest fear, it's one of mine - STILL! - and I know it's something that affects so many readers of both Owning It and The Confidence Kit. Pat Divilly is an author, public speaker and all round legend - he takes complex ideas and articulates them in a way that is just so easy to digest and I feel we are on the very same page when it comes to things like acceptance and working with o...
Owning It: How To Support Someone With Anxiety
February 11, 2019 00:00 - 41 minutes - 19 MBMaybe you don't experience anxiety but maybe your partner or close friend or relative does; if so this is the episode for you. Barry is my husband and super reluctant podcast guest on this episode. He HATES having to do this but I damn well made him. We discuss the importance of normalising the anxiety, what to do and what not to do or say to someone who's struggling with anxiety and what it was like for him to go through this with me. He's not as much of a talker as I would be but I think h...
Owning It: Real Time Rescue for a Panic Attack
January 29, 2019 00:00 - 23 minutes - 10.6 MBIn this episode, Caroline Foran guides you through the hell that a panic attack can be, whatever way it manifests for you. It's a more relaxing, meditative episode that you should listen to perhaps when you're not driving or operating any kind of machinery (the phone too! Other than to press play of course). Together you will come out the other side of the panic, with breathing exercises, and then you will understand what happened and why it happened as well as what to do now. Don't forget t...
Owning It: Understanding and normalising anxiety
January 22, 2019 12:00 - 47 minutes - 21.9 MBIn this episode I introduce the Assess and Address technique for anxiety, and am joined by clinical psychologist Dr Clare Kambamettu. She talks SO much sense around anxiety. We unpack it, getting a better understanding of why we feel it and how normal it is and exactly what's happening in our body. This episode will help you to get some clarity on why you might be experiencing anxiety, as well as reassuring you that whatever you're feeling, for whatever reason - it's VALID. We also discuss C...
Owning It: The reality of anxiety
January 09, 2019 21:00 - 45 minutes - 20.8 MBIn the first episode of the anxiety podcast, host and author Caroline Foran shares a raw, unfiltered and unsexy account of her experience of anxiety, from childhood right through to her mid 20s, when the you know what really hit the fan. Word of warning: this episode is pretty bleak - it's not sugar coated - but there is light at the end of the tunnel. This episode lays the foundation before moving on to understanding what anxiety is, and introducing her Assess and Address technique for owni...