Welcome back to The Anxiety Society podcast! In today’s Q&A episode, Dr. Elizabeth McIngvale & Cali Werner tackle listener questions on a variety of topics related to anxiety, therapy, & life changes. Join us for a quick, fun, & informative discussion that offers valuable insights and actionable advice.

In this episode, we cover:

• [00:01:12] Cali’s Anxious Moment: Navigating the anxieties of pregnancy + preparing for twins while managing a household with two toddlers.
• [00:02:16] Elizabeth’s Anxious Moment: Feeling like an imposter after agreeing to pace a three-hour marathon after recently sharing about a healthier relationship with running.
• [00:07:41] Rethinking New Year’s Resolutions: Moving away from external pressures & setting intrinsic goals for personal growth + quiet quitting your phone.
• [00:14:22] Listener Questions: How to know if you should switch therapists or programs, finding training for anxiety & OCD treatment, recognizing the early signs of anxiety, building motivation for treatment, addressing social anxiety in teens, & prioritizing mental well-being amid social pressures.
• [00:40:43] Clinical Growth Points in 2024: Cali + Elizabeth share their biggest learning points as clinicians, highlighting the importance of distress tolerance.

Key Insights:

• Switching Therapists Isn’t Giving Up: It's okay to outgrow your therapist or treatment program. Look for noticeable change + improvement within 4-12 sessions. Advocate for yourself if you’re not seeing results.
• Quiet Quit Your Phone: Re-evaluate your relationship with technology + prioritize presence in your life. Set boundaries with your phone to free up time + energy for more fulfilling activities.
• Prioritize Preventative Mental Health Care: Don’t wait for anxiety to become a crisis before seeking help. Early intervention + coping strategies can prevent future escalation + improve overall well-being.
• Motivation for Treatment: A skilled clinician will work with you to identify your core fears, triggers, + goals to develop a personalized treatment plan that aligns with your motivations.
• Early Signs of Anxiety in Children: Look for disruptions in baseline behaviors related to eating, sleeping, school, + social activities. Early intervention can have a significant positive impact on long-term mental health.
• Addressing Social Anxiety in Teens: Removing sources of comfort and isolation (like excessive tablet use) can be necessary, though challenging, step in encouraging teens to develop social skills. Positive reinforcement from parents can help build motivation + confidence.
• Prioritizing Mental Well-Being Amid Social Pressures: Reflect on the social situations that drain your energy versus those that fill you up. Prioritize engagements that support your mental health and set boundaries to protect your well-being.
• Distress Tolerance as a Key Clinical Insight: Cali + Elizabeth emphasize the importance of distress tolerance in managing anxiety + other mental health challenges. Our society's decreased ability to tolerate discomfort contributes to heightened anxiety.

Notable Quotes:

• “You can want to get better, but not want to do these really hard things. But as long as you know you're gonna have to do the hard things to get better, it's okay. Like, we can meet you there.” - Cali Werner
• "Nothing is scarier than living with untreated anxiety." - Elizabeth McIngvale
• “As a parent, I want you to think about, am I answering to my child right now, or am I answering to their anxiety and fear? And if you're answering to anxiety and fear, you're gonna stay stuck.” - Cali Werner

Call to Action:

We want to hear from you! Submit your questions for future Q&A episodes on our website at anxietysocietypodcast.com or email us at [email protected]. Subscribe to The Anxiety Society podcast on your favorite platform, leave a review, and follow us on Instagram @theanxietysocietypod for more anxiety-related content + community connection!