Disordered: Anxiety Help
Disordered is the podcast that delivers real, evidence-based, actionable talk about anxiety disorders and anxiety recovery in a kind, compassionate, community-oriented environment. Josh Fletcher is a qualified psychotherapist in the UK. Drew Linsalata is a therapist practicing under supervision in the US. They're both bestselling authors in the anxiety and mental health space. Josh and Drew are funny, friendly, and they have a knack for combining lived experience, formal training, and professional experience in an encouraging, inspiring, and compassionate mental health message.
CBT For Anxiety Disorders Explained (Episode 172)
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"I tried CBT and it didn't work" is a lot like saying "I tried food and it didn't work." CBT is a massive umbrella, and what you actually got depends heavily on which version of it you were given.
This week we break down what CBT for anxiety disorders actually looks like, from the older, content-driven approach built around thought challenging and thought replacement, to the third-wave, mindfulness and acceptance-based approach we rely on most, which is also CBT. We talk about why arguing someone out of a triggered state rarely...
Anxiety And The "Yeah But" (Episode 171)
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"Yeah, but." Two words that show up constantly in anxiety recovery, right after a win. You did the thing, and before it can count, the mind adds a condition: yeah, but I had my water bottle with me, yeah, but I still felt anxious, yeah, but a real doctor might find something the others missed.
This week we break down why "yeah, but" is one of anxiety's most effective tools, using misapplied logic, hypothetical scenarios, and stories that have nothing to do with you to keep the argument going and hold...
Anxiety, People Pleasing, and Self-Esteem (Episode 170)
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Not everything is an anxiety disorder, but people pleasing and low self-esteem feed into it constantly. This week we talk about why the two overlap so heavily, and why learning to desensitize almost always requires putting yourself first, which can feel like the least safe thing in the world if pleasing people is how you've kept yourself safe.
We get into what people pleasing actually looks like, from constant scanning of other people's moods to guilt as a baseline feeling, why it's usually a learned response rather than a personality trait...
Common Anxiety Recovery "Mistakes" (Episode 169)
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This week we go through the most common mistakes people make while trying to recover from anxiety disorders, the ones that feel intuitive in the moment but end up keeping the cycle going.
We cover minimizing your own wins, thinking a place or situation is the actual exposure instead of the feeling underneath it, overestimating anxiety's importance while underestimating your own ability to handle it, and treating a thought that feels true as if it is true. We also talk about why trying to prevent the bad thing from happening during...
Anxiety, Distraction, and "Running From Feelings" (Episode 168)
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Is distraction the same thing as running from your feelings? This week we answer a listener question about where that line actually is, and why the answer isn't as simple as always sit with it.
We talk about why attention plays such a big role in anxiety disorders, why getting caught up in your life is not automatically avoidance, and why the real question isn't am I distracting myself but what am I actually running from. We also get into why every emotion, not just anxiety...
Popular But Dangerous Anxiety Advice (Episode 167)
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Anxiety recovery attracts an entire industry, and not all of it is safe. This week we talk about popular but dangerous anxiety cures, the methods and trends that get recommended constantly but that our community says actually made things worse.
We cover the trauma narrative that convinces people their panic and OCD are rooted in trauma stored in the body, nervous system regulation and vagus nerve claims built on debunked science, tapping and EFT marketed as evidence based when it isn't, coaching programs that blame you when their...
Anxiety Questions and Answers (Episode 166)
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This is our anxiety latest questions and answers episode, where we go straight to the community and tackle real listener questions about panic disorder, OCD, GAD, and health anxiety.
We get into what to do when anxiety symptoms show up all day without fitting a specific diagnosis, why worrying about something you live with, like an aging house, does not count as exposure on its own, and how to tell the difference between doing real exposure work and quietly avoiding it. We also cover what to do when...
Anxiety Always Has A Strategy, and Its Nonsense (Episode 165)
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Anxiety always seems to have a strategy for you, doesn't it?
Check it, prepare for it, watch it closely so nothing bad happensStay on top of things so you can be the fixer, the predictor, the protector, the engineer of experiencesDo not take your eyes off the worry because worry is proof of how good you are and how loving you are.This week we're picking that strategy apart and showing why it almost never holds up.
We're talking about:
The nocebo effect and why...Anxiety And Releasing Tension (Episode 164)
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Everyone tells you to release tension. But if you live with panic disorder, OCD, or health anxiety, that advice can backfire fast. This week we're digging into why chasing relaxation as a goal often makes tension worse, and what actually helps instead.
We're talking about why physical tension is a normal response to stress and fear, not a problem to fix. Why techniques like jaw stretches, massage, and meditation can turn into more monitoring and checking. And why sometimes the fastest way through tension is to stop trying...
When Anxiety Says You're The Exception (Episode 163)
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Anxiety has a favorite move. It doesn't argue that acceptance and exposure don't work. It just convinces you they don't apply to you specifically. This thought, this sensation, this situation, is the one exception to every rule you already understand.
This week we break down what fuels that exception: possibility, intensity, and importance, plus the urgency that makes an unlikely outcome feel like it's already happening. A 1 in 5,000 chance means nothing until anxiety puts your name on it. The same pattern shows up everywhere: the one...
Anxiety Recovery PROCESS vs CONTENT (Episode 162)
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It's your heart. Or the dizziness. Or the one thought you can't get to leave you alone. If you could just solve that specific thing, you'd finally be okay. This week we push back on that.
The subject of your fear, the heartbeat, the health scare, the intrusive thought, the situation you're avoiding, is the content. What's actually running underneath it, the same threat response, the same doubt, the same physical symptoms no matter what story your brain attaches them to this week, is the process. Chase the...
Anxiety Recovery: Bring ALL Versions Of You (Episode 161)
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You want to do the acceptance thing. You've read the books, you've listened to the podcasts, you intellectually get it. And then you get triggered, and suddenly the version of you that's anxious, scared, or doubting gets the door slammed in its face. That version of you is broken. That version shouldn't be here. That version needs to go.
But that's the version of you that actually has to learn the lesson.
In this episode we dig into one of the most common...
Anxiety: It's All About Attention, Baby! (Episode 160)
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This week we're talking about attention. Specifically, how where you place your focus directly impacts your anxiety and your recovery.
We discuss how an anxiety disorder naturally hijacks your attention, pulling it inward to scan for threats inside your own body and mind. While checking in on how you feel might seem like the safest thing to do, it actually feeds the sensitization process. We look at the role of the locus coeruleus and the cognitive attentional syndrome, explaining why trying to constantly monitor, soothe, or "fix" your...
Improving .... Or Optimizing Your Health and Wellness (Episode 159)
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Improving vs. Optimizing in Anxiety Recovery
In this episode of Disordered, Drew and Josh tackle a topic suggested by the community: the hidden trap of the "optimization culture" and how it intersects with anxiety and OCD.
There is a distinct difference between wanting to improve your health and falling into compulsive, perfectionist territory where every metric must be flawlessly managed. For an anxious mind fixated on certainty, the modern wellness industry’s obsession with biohacking, strict routines, and endless supplements can qu...
Anxiety Recovery ... When You're Calm (Episode 158)
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What do you do when your anxiety finally quietens down for a few days? For many of us, a calm day triggers a completely new set of anxious habits. We treat the absence of panic as a fragile victory, freezing in place so we do not ruin it, or constantly checking around the corner to see if the fear is returning.
In this episode, we address why the work of anxiety recovery continues even when you are feeling calm. When we spend our quiet days monitoring our internal state or scanning...
Is Distraction a Compulsion In Anxiety Recovery? (Episode 157)
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Can distraction be a compulsion in anxiety recovery? It is a question that comes up constantly in the anxiety community. Many people are told to simply "distract your mind" when they feel anxious, but if you are doing it specifically to escape a feeling, it can quickly turn into a safety behavior or a compulsion.
In this episode of Disordered, the guys break down the crucial difference between using distraction as an urgent escape mechanism and choosing to intentionally shift your attention toward something meaningful. Drew and Josh look at how...
Asking For Anxiety Help (Episode 156)
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Asking for help can be difficult, especially when you are struggling with anxiety, panic disorder, OCD, or agoraphobia. In this episode, Drew and Josh break down the nuances of asking for anxiety help. There is a fine line between asking for genuine support and looking for compulsive reassurance or soothing to make the discomfort disappear.
Drew and Josh discuss why so many people feel like a burden when asking for support and how anxiety often twists the desire for help into a demand for certainty. You will learn how...
Taboo OCD Themes (Episode 155)
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OCD is a difficult condition to navigate, but it becomes significantly more challenging when obsessions center on taboo topics. Themes involving harm, pedophilia (pOCD), sexual orientation (HOCD), or moral and religious failure often carry a heavy burden of shame. This shame frequently drives people into silence, preventing them from seeking the help they need.
In this episode, Drew is joined by Jess Marriner, an OCD specialist based in the UK. They discuss why the human brain can latch onto these specific themes and why having a "taboo" thought does not reflect...
Anxiety Recovery: When You're Trying To "Win" (Episode 154)
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In this episode, Josh and Drew discuss a common hurdle in anxiety recovery: the desire to "win" against your anxiety. For many, especially those with perfectionist tendencies, anxiety is viewed as an adversary that has taken something away. This leads to a constant, habitual checking to see if the anxiety is gone, which inadvertently keeps you stuck in a cycle of monitoring and frustration.
We look at why defining recovery as a "win" can be counterproductive.
The Lack of Closure: Unlike a sports match, there...Let Me Tell You How I Feel (Episode 153)
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Let's start with a success story from the UK. While being medically monitored for four hours, our listener realized how much attention she was giving to her physical symptoms. Her story highlights the difference between noticing a sensation and compulsively monitoring it.
Which leads us to a conversation about the urge to ALWAYS talk about how you feel - either out loud or silently in an internal dialogue.
We discuss the "telling compulsion," which is a common behavior for those struggling with anxiety and OCD. This is the urge...
Anxiety in the Supermarket or Grocery Store (Episode 152)
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Have you ever felt like a supermarket was a high-stakes obstacle course you just couldn’t wait to escape? In this episode of Disordered, Josh and Drew dive deep into a struggle that almost everyone with an anxiety disorder knows well: anxiety in the supermarket or grocery store.
Whether it is the harsh fluorescent lighting, the narrow aisles, or the trapped feeling of standing in a long checkout queue, the grocery store is often a primary trigger for panic and agoraphobia. We discuss why this mundane chore feels so...
Anxiety Disorders and Sneaky Compulsions (Episode 151)
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This episode of Disordered dives into the concept of sneaky compulsions. Many people struggling with anxiety or OCD often find themselves performing behaviors that they do not immediately recognize as compulsions. These can look like productive research, seeking reassurance through a joke, or even "checking" to see if you still feel calm.
Drew and Josh discuss how these behaviors are often avoidance or escape mechanisms in disguise. Whether it is asking a therapist if you are the worst case they have ever seen or using AI to obsess...
Same Time Next Week - Anxiety Recovery in the "Gaps" (Episode 150)
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In this milestone episode of Disordered, we discuss the concepts in Josh's upcoming book. The conversation focuses on the gaps in anxiety recovery and the modern hurdles that prevent people from effectively practicing desensitization.
They break down how the obsession with "optimization" and the "wellness brosphere" often becomes a distraction from the actual work of recovery. Using case studies from the book, they examine the different ways people try to avoid vulnerability by using hacks or curated identities.
CASE STUDIES:<...
Failing and Bailing on Anxiety Exposures? (Episode 149)
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In this episode, Josh and Drew tackle a common hurdle in anxiety recovery: what happens when an exposure feels like a "failure" or when you choose to "bail."
An exposure is the deliberate act of evoking an anxious response. It is a way to rewire the brain by intentionally lighting up the threat response and practicing response prevention. The goal is to teach your brain that you are safe even when you feel scared, rather than trying to force yourself to feel calm.
Many people believe that...
Rolling Anxiety and Panic (Episode 148)
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This episode of Disordered addresses the experience of constant, simmering anxiety that fluctuates in intensity throughout the day without fully disappearing. We refer to this as undulating panic or a loop of peaking anxiety.
The Nature of Rolling Anxiety: Many people that they are different because they don't have anxiety that appears, then disappears. It rolls and undulates throughout the day. This is the rule, not the exception. We explain how an internal fixation on bodily sensations and thoughts creates a cycle where anxiety rises and falls continually.The...Did It Anyway - Volume 5 - Global Edition! (Episode 147)
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In this episode of Disordered, we celebrate the "Global Edition" of Did It Anyway.Â
We're sharing inspiring stories from our community members around the world who chose to face their fears and take action despite experiencing intense anxiety.
From navigating health anxiety at a drum and bass gig in London to managing emetophobia while being physically ill, these stories highlight the power of psychological flexibility. We discuss how recovery isn't about the absence of anxiety, but rather the shortening of the time between "o...
The Stress Jug Explained (Episode 146)
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In this episode, Josh and Drew break down the "Stress Jug"—a metaphor designed to explain why anxiety and panic often seem to appear out of nowhere. The guys discuss how accumulated stress, both positive and negative, can cause your "threat response" to overflow, leading to sensitization and the search for a threat where none exists.
The Mechanics of Overflow: How the amygdala misinterprets a full "stress jug" as immediate danger, triggering unexpected fear and physical symptoms.The Role of Meaning-Making: Why your brain creates narratives (li...Self Compassion in Anxiety Recovery (Episode 145)
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This week we're discussing the relationship between anxiety and self-compassion. Self-compassion is often dismissed as a way to avoid difficult tasks or "whine" about struggles, but it is actually a functional part of the desensitization process.
Drew shares how he originally viewed self-compassion as a weakness that would lead to more avoidance, only to realize that berating himself was not actually an effective motivator. Josh explains how a lack of self-compassion can lead to "re-sensitization" when you turn recovery into a performance you have to perfect.
...
Overcoming Anxiety: The Role of Attention (Episode 144)
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This episode of Disordered explores the vital role of attention in anxiety recovery. Josh and Drew discuss the core skill of moving your attention while feeling high levels of fear.
Many people struggling with anxiety disorders feel their attention is glued to symptoms or intrusive thoughts. Josh describes this as "threat-induced attention," which is a survival mechanism where the brain locks onto perceived danger. You always have agency over your attention. Recovery involves building an "attention muscle" to acknowledge the fear and choose a different focus.
<...The Disordered Community Space (Special Announcement)
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After many months of building and planning, the Disordered Community space is now live. We could not be more pleased about this!
Check out the community space here:
https://disordered.fm/community
Why did we do this?
Endless scroll, algorithm-driven, attention focused platforms that only want to monetize your struggle are awful places to support anxious people.A smaller, more focused, intentional community where we can interact in a meaningful way and foster education, inspiration, and encouragement is actually useful in the real world.There are...The Golden Rules of Anxiety Recovery and Desensitization (Episode 143)
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This episode of Disordered examines the fundamental "Golden Rules" of anxiety desensitization. Josh and Drew break down two core principles designed to guide long term desensitization for those struggling with panic disorder, agoraphobia, OCD, and health anxiety. They move away from promising cures or quick fixes, focusing instead on changing the listener's relationship with discomfort.
How Do We Overcome Worry and Rumination? (Episode 142)
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In this episode of Disordered, guest co-host Kimberley Quinlan joins Drew to pull back the curtain on one of the most persistent hurdles in anxiety recovery: rumination. Whether you call it overthinking, worry, or mental "problem solving," the process is a universal constant across panic disorder, OCD, health anxiety, depression, and other related issues.
We examine why rumination feels like a productive tool when it is actually a mental compulsion designed to avoid the discomfort of uncertainty. Kim and Drew break down the "tax" that rumination imposes on...
The Truth About Crazy Anxiety Cures (Episode 141)
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In this episode, Drew and Josh discuss the world of anxiety cures and the "miracle" solutions often marketed to those struggling with panic, OCD, and health anxiety. They share personal stories of the various methods they tried during their own recoveries and explain why many popular trends fail to provide long-term relief.
The Magnetism of the Miracle Cure: Why we are drawn to supplements like magnesium or specialized "breathing devices" when we are desperate to feel better.Control vs. Acceptance: How many anxiety cures..."Temping Fate" In Anxiety Recovery? (Episode 140)
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Have you ever felt anxious about admitting you're doing better? Like saying "I'm okay" out loud might somehow jinx your progress or tempt fate?
In this episode, Drew and Josh explore that uncomfortable feeling when someone asks "How are you doing?" and you're caught between wanting to acknowledge improvement and being afraid that talking about it will make everything fall apart again.
What we discuss:
Why the question "How are you?" can feel triggering when you're recovering from an anxiety disorderThe superstition around "tempting fate" and...Anxiety Questions From The Audience (Episode 139)
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In this listener participation episode, Drew and Josh tackle your questions about recovery while celebrating inspiring stories from the community.
Questions explored in this episode:
Why does my anxiety disorder feel like it's protecting me? When you're struggling with OCD, panic disorder, or health anxiety, your threat response can feel like a cult leader in your head—insisting it has your back, showing you "the truth," and making it incredibly risky to walk away. We break down why this happens and what you can do about it.
...Anxiety and Not Feeling The "Right" Emotions (Episode 138)
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When you're at your child's birthday party, your wedding day, or on a much-anticipated vacation, do you find yourself feeling anxious instead of joyful—and then getting frustrated with yourself for "not feeling the right way"? In this episode, Drew and Josh explore one of the most common traps in anxiety recovery: judging yourself for having the "wrong" emotions.
You'll hear about how people struggling with panic disorder, agoraphobia, OCD, and other anxiety challenges often add a second layer of suffering by criticizing themselves for not feeling grateful, ha...
Anxiety Disorders and the Fear of Insanity (Episode 137)
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One of the most terrifying fears in anxiety disorders is the fear of losing your mind. In this episode, Drew and Josh explore dementophobia - the fear of insanity - and why it's so common among people experiencing panic disorder, OCD, agoraphobia, and health anxiety.
The guys discuss how the brain's threat response can turn inward when it can't find an external danger, creating the believable (but inaccurate) story that you must be going crazy. They explore why symptoms like depersonalization and derealization can fuel this fear, and...
Health Anxiety: The Disordered Guide to Health Anxiety (Episode 136)
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Drew and Josh announce the release of their first co-written book, The Disordered Guide to Health Anxiety, and dive deep into the many faces of health anxiety. From the resource gatherer constantly Googling symptoms to the optimizer obsessing over perfect health metrics, they explore how health anxiety shows up differently for different people - and why it's fundamentally about the anxiety, not the health itself.
You'll hear real stories from listeners navigating health anxiety, including someone who faced their driving fears while expecting a second child, and discussions about the difference...
Anxiety Symptoms: Dizziness & Lightheadedness (Episode 135)
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In this episode of Disordered, the guys delve into the common anxiety symptoms of dizziness and lightheadedness. They share personal experiences, discuss the impact of these symptoms on daily life, and explore coping mechanisms such as interoceptive exposure and mindfulness.Â
The conversation also highlights community wins, listener questions, and the importance of awareness in managing anxiety. The hosts encourage listeners to challenge their fears and practice being present in their experiences.
Takeaways
Dizziness and lightheadedness are common anxiety symptoms.The threat response o...Agoraphobia & Fear of Open Spaces (Episode 134)
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Agoraphobia. Is it fear of open spaces? Do people with agoraphobia always fear open spaces? What even is agoraphobia and how to I overcome it?
This week we're looking at the complexities of agoraphobia, exploring its definitions, connections to panic disorder, and the fear of open spaces. We're sharing some personal experiences and insights on how navigate through these challenges, emphasizing the importance of exposure therapy (what a surprise) and understanding that specific triggers mostly don't matter.Â
We also include a few great did-it-anyways, including flying with a...
