This episode of The Anxious Truth dives into the messy intersection of neuroscience and psychotherapy. I’m joined by Ana Lund, a UK-based psychotherapist specializing in the link between brain science and clinical practice, to discuss how we actually use research to help you recover.

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Want to discuss what you heard today? I'm hanging out on the Disordered Community Space

https://disordered.fm/community

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We often hear about "evidence-based practice," but translating a laboratory study into a therapy session is a significant challenge. Ana and I discuss the reality of staying current with research, the limitations of single studies, and why "neuro-nonsense" often takes the place of actual science in social media mental health content.

Key Topics Covered:

• The Challenge of Staying Current: Why it is nearly impossible for any single practitioner to keep up with the massive volume of new neuroscience research.
• Research vs. Practice: The gap between understanding how the brain works and knowing how to "work" the brain in a practical, therapeutic way.
• The Role of Meta-Analyses: Why looking for trends and body-of-knowledge reviews is more reliable than hanging your hat on one exciting new study.
• Constructed Emotion: How modern theories like Lisa Feldman Barrett’s "Theory of Constructed Emotion" change the way we approach feelings in the therapy room.
• Affect Labeling: How describing what you feel (without needing a "perfect" word for it) helps regulate distress and prevents the jump to catastrophic predictions.
• The "Secret Sauce" of Mindfulness: How neuroscience helped validate and secularize eastern practices by stripping away unnecessary "bells and whistles" to find what actually works: slowing down.

Our goal is to demystify how science informs recovery. Understanding that your brain isn't "broken" but is instead following natural, albeit difficult, processes can empower you to take the small, practical steps necessary for long-term change.

Find Ana on her Substack:

https://neuroscienceandpsy.substack.com/

or on her website:

https://www.neuroscienceandpsychotherapy.com/

For full show notes on this episode:

https://theanxioustruth.com/343

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

If you recognize the sound of a Velcro rip and your heart starts to pound the minute you hear that familiar hum, we need to talk. You likely bought a home blood pressure monitor to feel safer and healthier, but now you might feel like a slave to a rubber tube and a plastic screen.

In this episode, we are looking at how a responsible health habit turns into a psychological nightmare in the form of fixation and obsessive fear. We discuss why blood pressure anxiety happens, often in the complete absence of an actual medical issue. Let's talk about how you can start living your life again without being tethered to a machine.

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Want to talk about this episode?

I'm hanging out in the Disordered Community space:

https://disordered.fm/community

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What we covered in this episode:

• The Paradox of Stress and Vitals: How the act of worrying about your blood pressure is exactly what drives the numbers up.
• The Certainty Trap: Why checking for reassurance only leads to more uncertainty and more frequent checking loops.
• The ACT Lens: Learning to accept the reality of health uncertainty rather than trying to perform behaviors to make the fear go away.
• Metacognitive Beliefs: Examining why you think worrying about your vitals is protective and learning to treat these thoughts as mental events.
• Detached Mindfulness: Using tools like the Blue Tiger exercise to recognize when you are being hooked by a scary thought.
• Rebound Anxiety: Why it feels reckless and scary to stop checking, and why that feeling is a normal part of the recovery process.

Recovery from blood pressure anxiety is not about reaching a perfect, guaranteed number. It is about changing your relationship with your physiology so you can move your energy back toward the things that actually matter in your life.

For full show notes on this episode:

https://theanxioustruth.com/342

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Want to talk about what you heard today? Interact with me and others that understand your experience on the Disordered Community app.

https://disordered.fm/community

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In this episode, we tackle a common trap: viewing every uncomfortable emotion through the lens of anxiety recovery. When you spend months practicing desensitization, acceptance, tolerance, and exposure, it is easy to mislabel normal human stress as a setback, a relapse, or a recovery problem.

Disordered vs. Non-Disordered Anxiety

• Disordered Anxiety: This is defined by a fear of the internal experience itself. You become afraid of your own symptoms, thoughts, and sensations.
• Non-Disordered Anxiety: This is a natural response to external stressors like grief, job loss, or relationship conflict. You cannot "float" or "mindfulness" your way out of a legitimate life crisis.

The Recovery Trap

Many people "hijack" normal human emotions and try to apply recovery techniques to them. Trying to use willful tolerance, acceptance, or principles of exposure on a situation that requires practical action or just feeling emotions only keeps you stuck. We often do this because the recovery framework feels more familiar and safe than facing complex life problems.

Moving Forward

• Check the Context: Before assuming you are having a "relapse," look at your life. Are you under actual pressure from work, finances, or family?
• Validate the Stress: It is expected and healthy to feel stressed by difficult circumstances. This is not a failure of your recovery.
• Take Action: If the problem is external, it requires a practical solution, not just a psychological one.
• Accept Your Humanity: There are no "hacks" for being human. Recovery means learning to live with a full range of emotions, not eliminating discomfort.

For full show notes on this episode:

https://theanxioustruth.com/341

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Want to talk about what you heard today? I'm hanging out on the Disordered Community space. 

https://disordered.fm/community

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Living with an anxiety disorder or OCD often feels less like a medical condition and more like being trapped in a dysfunctional, predatory relationship. In this episode, we explore the metaphor of the "cult leader in your head" to explain why you keep getting tricked by your thoughts—even when you logically know they aren't true.

We discuss five specific ways anxiety and OCD mirror the tactics used by cults and gangs to maintain control:

• Us vs. Them Mentality: Your anxiety insists that the outside world is dangerous and that only it truly understands or can protect you. It will often cast friends, family, and even your medical team as reckless or ignorant for telling you it's safe to ignore the "rules".
• Love Bombing and Relief: The cult leader rewards your obedience with brief moments of relief. When you perform a compulsion or safety behavior, the temporary drop in distress feels like "love," making it seem like the anxiety is the only thing providing peace, ignoring the fact that it created the distress in the first place.
• High-Stakes Punishment: If you consider disobeying or stopping a ritual, the cult leader ramps up the threats. It tells you that dissent won't just result in feeling anxious; it will result in death or disaster for you or the people you love.
• Secret Knowledge: Anxiety claims a special ability to see "real" dangers that "normal" people are too ignorant or brave to notice. It uses this perceived secret insight to keep you hyper-vigilant and dependent on its guidance.
• Moving the Goalposts: The cult leader is never satisfied. It promises that "one more" check, "one more" article, or "one more" scan will finally bring certainty. But that certainty never arrives because if you felt safe, you would leave the cult.

Recovery is operationally very similar to leaving a cult. It’s difficult, it feels incredibly risky, and it requires you to rebuild your life outside of a rigid, fear-based framework. Recognizing these tactics can help you lean into your exposures and realize that while the "leader" is loud, it is also lying.

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Want to discuss what you heard today with Drew, Josh Fletcher, and others that share your struggle and experience?

https://disordered.fm/community

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Overcoming an anxiety disorder comes with a TON of questions, so let's answer some!

Questions Answered in This Episode

• 03:45 — Why is it so hard to "just let the symptoms be"? I discuss why doing nothing in the face of fear is the biggest hurdle in recovery and why your struggle to do so is completely normal. 
• 08:15 — Can you exercise your way out of anxiety?  I explain why movement is a great health tool but not a "fix" for an anxiety disorder. We also look at exercise as a form of interoceptive exposure. 
• 12:50 — The trap of "Compulsive Recovery" and Perfectionism. Many people become paralyzed by the fear of doing recovery "wrong." I explain why there is no such thing as an optimal or perfect recovery process. 
• 19:05 — Why does anxiety feel like Stockholm Syndrome? We explore the fear of "normal" life and why some people feel protective of their anxiety or OCD, even while wanting to get better. 
• 24:30 — "Pure O" and ruminative thoughts. I clarify the difference between "shutting the door" on thoughts and simply choosing not to interact with the "noisy room" of your mind. 
• 28:10 — Should you push yourself on "good days"? I talk about whether you should bask in the comfort of a low-anxiety day or use that window to push your boundaries further. 

Full Show Notes:

https://theanxioustruth.com/339

Resources Mentioned:

Disordered Podcast - https://disordered.fm

Why Does Exercise Make My Anxiety Worse (Past Episodes)

https://theanxioustruth.com/panic-anxiety-and-the-exercise-problem-part-i-tag019/

https://theanxioustruth.com/panic-anxiety-exercise-problem-part-2/

Interoceptive Exposure

https://www.youtube.com/watch?v=sigXTV5QXik

https://www.youtube.com/watch?v=ygAi4MidIhM&t=5s

https://www.youtube.com/watch?v=2byXYrlDkZs

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Want to discuss this episode with me and others that share your experience?

https://disordered.fm/community

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In this episode of The Anxious Truth, we look at why the lessons of floating, mindful acceptance, and exposure can feel out of reach. While the principles of recovery are simple, they are difficult to execute because they are counterintuitive and require facing the things you fear most. Beyond the initial fear, deeper obstacles rooted in background, culture, and personal experience often stop people from embracing a mindful approach.

I discuss two primary belief systems that keep people stuck in control-based strategies:

• The "Anxiety as Failure" Belief: The idea that being anxious means you have already failed. This leads to a harsh, self-critical view where having an anxiety disorder is seen as a structural or moral defect rather than a challenge to navigate.
• The "Managing Others' Emotions" Belief: The fear that fully feeling and showing your anxiety will ruin someone else's day or cause distress to those around you. This belief often stems from childhood environments where you were taught to stay neutral to avoid triggering a parent or caregiver.

If you hold these beliefs, you may be trapped in an endless cycle of trying to control your internal state because you feel that being "impacted" or "impaired" is not allowed. We talk about how to recognize these invisible rules and why recovery requires more than mechanical exposure—it requires challenging these long-held beliefs about your value and your responsibility for others' happiness.

Recovery takes time to work through these layers. If you have been struggling to "get it," this episode explains why.

For full show notes on this episode:

https://theanxioustruth.com/338

Listen to Disordered every Friday:

https://disordered.fm

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Questions about what you've heard today? Want to interact with Drew and other listeners of this podcast? Check out the Disordered Community space.

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When compulsions are behavioral, like hand washing or door checking, they are easy to identify. But when they are mental in nature, things get much fuzzier. In this episode, I’m joined by OCD specialist Lauren Rosen to take the mystery out of mental compulsions and explain why your "problem-solving" brain is actually keeping you stuck.

We break down the critical difference between having an intrusive thought (the obsession) and what you intentionally dowith that thought (the compulsion). Whether you are struggling with OCD, panic disorder, or health anxiety, learning to recognize internal behaviors like mental review, rumination, and self-flagellation is a vital step toward psychological flexibility.

What We Discuss:

• Defining Mental Compulsions: Why internal behaviors like rumination, mental review, and rehearsing are active choices, not just "thoughts".
• The "No Equipment" Sport: How the ease and invisibility of mental compulsions make them particularly consuming and re-triggering.
• Thoughts vs. Thinking: Using the "square root of 17" analogy to identify when you have moved from a passive thought into an active mental behavior.
• The Identity Trap: Why we often mistake worrying and "thoughtfulness" for a core part of our identity or a tool for safety.
• Shifting Attention: How to stop compulsing without suppressing thoughts or getting into a perfectionistic battle with your own mind.

About Lauren Rosen:

Lauren is a licensed psychotherapist and the Director of The Center for the Obsessive Mind. She is the author of The Mental Compulsions Workbook for OCD and co-host of the Purely OCD podcast. 

Recovery is a journey of small, brave leaps of faith. You feel real fear, but you are not in real danger. Let’s get into it.

For full show notes on this episode:

https://theanxioustruth.com/337

Lauren's Instagram

Lauren's Website

The Mental Compulsions Workbook for OCD

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

When a blizzard or thunderstorm is in the forecast, do you find your anxiety levels spiking long before the first snowflakes or raindrops fall? You aren’t alone. Many people struggling with anxiety disorders or chronic states of anxiety find themselves extra triggered by significant weather events. In this episode, we’re looking at why anxiety and weather often go hand-in-hand and why it isn't actually the snow or rain that is the problem. 

We dive into the two underlying processes that create the "bad weather trap." First, we explore the "trapped" or isolated feeling that arises when a storm might prevent help from reaching you—or you from reaching help. Second, we discuss how any major stressor, like an unprecedented storm, can quickly morph into an internal experience of fear and panic for an anxious person. 

I’ll explain why building metacognitive awareness is a critical part of the recovery process and how you can use these weather events as opportunities to watch the "anxiety machine" at work. 

Key Topics Covered:

• Why bad weather feels like a medical or psychiatric emergency. 
• The "rescue" myth: Why you feel you need saving, even when you aren't in danger. 
• How stress and apprehension quickly turn into fear and vulnerability. 
• Using mindfulness and acceptance-based approaches to navigate the storm - internally. 
• Practical steps for building awareness when your brain insists on going into emergency mode.

For full notes on this episode:

https://theanxioustruth.com/336

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

When you have an anxiety disorder, it can feel like your list of fears and triggers just keeps getting longer. You might have started being afraid of one or two things, but now it seems like everything sets you off. Driving, being home alone, intrusive thoughts, physical sensations, even opening a new bottle of medication.

Despite what it feels like, you're actually only afraid of one thing.

All those different triggers lead to the same place, no matter how varied they seem. Whether it's a health worry, a fear of losing control, or an intrusive thought, they all create the same internal experience. Your heart races, your body floods with adrenaline, and you feel overwhelmed by fear and discomfort. You've learned to fear how you feel, and those feelings trick you into believing your thoughts must be accurate.

This is different from regular anxiety, where people worry about external things happening in their lives. In an anxiety disorder, the internal experience becomes the problem.

Understanding this might be helpful because it means you don't have to tackle 35 different fears one by one. You're working on one thing: learning to be okay with uncomfortable internal experiences, even when they feel terrible. You're experiencing real fear, but you're not in real danger.

I talk about why this happens, how it keeps you stuck, and what you can do about it.

As always, this episode contains suggestions based on acceptance and mindfulness approaches that may be helpful in your recovery journey. I'm not promising fixes or cures, just offering a different way to think about what you're experiencing.

For full show notes on this episode:

https://theanxioustruth.com/335

The Disordered Podcast (weekly with me and Josh Fletcher)

https://disordered.fm

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

If you've been searching online for ways to deal with your anxiety, you've probably noticed there's an avalanche of information claiming to be "science-based" or "evidence-based." But here's the problem. That isn't always true.

This week I'm joined by Dr. Birthe Macdonald, a research psychologist and cognitive neuroscientist, to talk about why online mental health information is so confusing and full of misinformation. We discuss why things that aren't actually science still look like fact when you're struggling and searching for relief.

We touch on polyvagal theory and vagus nerve claims, SPECT brain scans and their limitations, genetic testing for antidepressants, and why confident voices with credentials can be so convincing even when the science doesn't support their claims.

Dr. Macdonald shares insights on what makes good science (hint: it's humble and tries to disprove itself) and why you should probably be most skeptical of those who sound the most confident.

The goal here is helping you become a more critical consumer of mental health information so you can make informed decisions about your wellbeing. Be skeptical of everything you consume online, including me. If someone claims something is science-based, question it.

That said, if you find something helpful that's moving you forward and not hurting you, keep using it. You deserve information you can actually trust.

Useful Links:

• Dr. Macdonald's website
• Her journal club page
• Her instagram
• Episode 124 of Disordered

Send in a question or comment via text.

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee.   Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website.  None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth  is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.