The Panic Pod
Joshua Fletcher
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Joshua is the author of best-selling books on anxiety, a previous sufferer and a qualified psychotherapist. Co-hosted by Canadian singer, producer, and amateur linguist Ella Jean, The Panic Pod is a discussion-based podcast offering bite-sized practical advice on managing anxiety. It is also an opportunity to illuminate what medical and academic spheres know about anxiety to discuss it in a way that you can take to the pub.
Joshua is a fully qualified Psychotherapist and runs a private counselling practice based in Manchester called The Panic Room.
Contact me: info@theschoolofanxiety.com
Available episodes
Newest first
Oldest first
Dec 6, 2022
Young & Black with OCD ft. Shaun Flores
Shaun Flores is an OCD advocate, public speaker, former model and influencer, aiming to have the right influence on the world. focusing on mental health, well-being, and lifestyle.
He is also a public speaker with two TEDx Talks, TEDx 2022 & TEDx 2018. A third TEDx Talk remains in his periphery to help raise awareness of OCD, and in turn, raise funds for a mental illness that remains severely underfunded and under-researched. He is determined to be the worst thing to ever happen to OCD.
He also is a volunteer advocate for Orchard OCD, the only UK-based charity that is researching faster and better treatment for those with OCD.
https://linktr.ee/theshaunflores
@theshaunflores/ Twitter
@theshaunflores/Instagram
Flores Shaun | Facebook
"He who has a why can endure any suffering."
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Nov 29, 2022
Neurodivergence ft. Sara, The Agony Autie
In December 2016, 36 year-old Chester resident Sara Jane Harvey started producing educational, yet entertaining videos about what it's like to be autistic. She is a proud parent to her eleven year-old son, who is also autistic.
With lively interviews, video essays, weekly vlogs and live streams; Agony Autie aims to share and foster autistic pride and culture, raising not just awareness but true understanding of autism, whilst advocating for autistic people's rights and identity.
Sara holds a Media & Culture honors degree and was Sabbatical Women's & Diversity Officer at Lancaster University. A self-employed photographer for many years with noted creative projects like Admiring Autism. Her achievements include speaking at the Crown Prosecution Service, Civil Service, The Autism Shows & with leading recruiters to discuss autistic inclusion in the workplace
Current projects include working with
• Nuffield Health to bring Neurodivergent awareness to the gym
•Panel speaker for the disability Exposition in 2023
•appearing at the Peoples History Museum exhibition on Disability Activism
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Aug 2, 2022
Holiday/Vacation Anxiety ft. Drew Linsalata
Summer is here and it's the time of year when many people and families are heading of on their annual vacation.
For those struggling with disordered anxiety, what 'should' be a nice relaxing time away with loved ones can feel like a panic-stricken week full of challenges.
This topic has been requested by my audience and so this week, I'm joined by one of my favorites, Drew Linsalata.
We discuss the various struggles anxiety sufferers face when going on holiday, our own experiences with holiday anxiety, and some practical advice for managing those trips away.
Enjoy this week's episode!
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Jul 5, 2022
Depression Vs. Fear of Depression
Today, you have the pleasure of listening to my northern accent for 30 minutes. There is no special guest this week but I am covering an incredibly important topic.
Many anxiety sufferers also experience depression.
But what I want to bring to your attention today is the difference between experiencing depression and having a fear of depression.
As anxiety sufferers, our minds are skilled at ruminating and stewing over those 'what if' thoughts.
Depression often becomes a source of worry and then only goes on to contribute to the anxiety we are already trying to manage.
Listen in on today's episode to help distinguish between the two and approach depression from a different perspective, allowing depression and anxiety to feel more manageable.
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Jun 28, 2022
IBS & Anxiety ft. Dr Sula Windgassen
Talking about poo, is taboo. Yet, it is very common for anxiety sufferers to experience symptoms of IBS.
Today we are joined by Dr Sula Windgassen as we talk about all things irritable bowel syndrome. We cover everything from the basics of IBS, how it is interlinked with anxiety, and how to identify symptoms. Although it can often be an embarrassing topic for many, it is one that needs to be addressed. Without further knowledge and understanding of how our anxiety may affect our stomach and bowels, it may only contribute to greater stress and panic.
Dr Sula Windgassen's background and mission:
I am a Health Psychologist, Chartered Psychologist, Cognitive Behavioural Therapist and EMDR Therapist. I am accredited by the Health & Care Professional Council (HCPC), British Psychological Society (BPS) and the British Association of Behavioural and Cognitive Psychotherapy (BABCP). I am also a mindfulness practitioner, with certificates from Bangor University & Breathworks.
My specialism is using evidence-based psychological approaches for people with persistent physical symptoms and chronic illnesses. My work with clients can focus on the improvement of symptoms such as pain, fatigue, bowel symptoms and urinary urgency, in addition to improved overall wellbeing.
You can find Dr Sula on Instagram @the_health_psychologist_
Enjoy!
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Jun 21, 2022
Do I have OCD? ft. Jenna Overbaugh
OCD is often misunderstood and because of this, many feel a great deal of shame surrounding their obsessions and compulsions.
So, I am pleased to have qualified OCD specialist, Jenna Overbaugh on The Panic Pod today to discuss the ins and outs of OCD. We're covering all ground in this introductory episode to OCD: What is OCD? What are compulsions? What are intrusive thoughts? What are the lesser-known (but still highly common) OCD subtypes?
Jenna has battled with her own anxiety throughout her life and so, like myself, Jenna not only has the expertise to support those in need but she also has the experience to understand them on a personal level.
Jenna's experience with treating OCD:
"I've been a licensed therapist since 2014, with many years of experience at an OCD residential unit at Rogers Memorial Hospital where I saw some of the most debilitating cases of OCD. I learned about Exposure and Response Prevention (ERP) therapy, the most effective form of OCD treatment, in college and decided to focus on ERP in both undergrad and grad school. It’s been my intent to help people with OCD get through their challenges, so I’m happy that I’m able to show you how to manage OCD on your own with confidence."
You can find Jenna online at the popular Instagram page @treatmyocd.
Jenna is also one of the many qualified OCD therapists working with the team at NOCD.com.
Enjoy!
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Jun 7, 2022
Eating Disorders ft. Kimberley Quinlan
Joining me today on The Panic Pod is special guest, Kimberley Quinlan.
I do not consider myself an expert on eating disorders so it is a privilege to have Kim on the show today who is not only an expert in her field but has also lived with and overcome her own battle with an eating disorder.
Not only does Kim help us identify the symptoms of eating disorders, but she also busts some common myths that keep people from going undiagnosed and shares her own personal story.
I hope you enjoy this insightful episode.
You can find Kim on Instagram through her popular OCD and Anxiety account @youranxietytoolkit.
You can also find her online via her personal practice website - www.kimberleyquinlan-lmft.com or check out The CBT School where she has a plethora of courses available to help you in your own ocd/anxiety recovery - thecbtschool.com
Enjoy!
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Jun 2, 2022
Mindfulness Done Right ft. Dr Leah Katz
Mindfulness is a hot topic at the moment, but is there a 'right' way to do it? According to our special guest today, Dr Leah Katz - yes, there is!
Today we discuss the difference between formal and informal mindfulness and alternative approaches to focusing on the breath, which can often increase anxiety and panic for anxiety sufferers.
Dr. Katz is a am a clinical psychologist practicing in Portland, Oregon.
Originally from New York, Leah completed her doctorate training at Ferkauf Graduate School of Psychology.
She currently works in a group practice where she specializes in working with teenage girls and women, with a focus on treating anxiety and depression. Dr Katz utilizes a hybrid of cognitive behavioral, ACT, and mindfulness techniques in her therapy work.
Her new book 'Gutsy' is now available and offers practical mindfulness practices for every day bravery.
Enjoy!
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May 24, 2022
Rumination & Fear Of Going Crazy feat. Dr Dave Carbonell
"We don't have to be in danger to feel afraid" - Dr. Dave Carbonell.
We have a very exciting episode for you today on The Panic Pod, as I am joined by someone I hold in very high regard, Dr. Dave Carbonell.
Dr. Dave and I cover two topics in this episode - rumination and the fear of going crazy. Dr. Carbonell offers some incredible insights that will resonate and benefit so many of my listeners. We touch on the truth behind anxiety, which is that we aren't often afraid of the trigger itself, we are actually afraid that our response to the trigger will be out of control and this is what truly scares us.
Doctor Carbonell is a Clinical Psychologist who specializes in the treatment of anxiety disorders as a therapist, author, and teacher. He offers exposure based treatment of fears and phobias in Chicago; is the author of four anxiety self help books; and teaches workshops for therapists who want to learn more about the treatment of anxiety disorders
He is the author of four self-help books: Panic Attacks Workbook (2004) and Fear of Flying Workbook (2017) are both published by Ulysses Press. The Worry Trick (2016) and Outsmart Your Anxious Brain (2020) are both published by New Harbinger.
You can find out more about him on his website - www.anxietycoach.com
Enjoy!
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May 17, 2022
Language and Goals
The language we use in anxious recovery is so important and yet it is one of the things I see clients not giving the attention it requires. The language you use to describe yourself in anxiety, or yourself during recovery, is so crucial to your progress because the brain is always listening.
I often need to gently remind my clients to look at how they are speaking to themselves and ask them to reframe their words in a more positive and helpful way.
One of the main pillars of my teaching is wilful tolerance. Recovery is the wilful tolerance of anxiety, and it's a skill that we must practice. If we constantly criticize the inevitable blips in the road, if we dismiss the small victories, we aren't giving ourselves the best possible support we can give.
And so the language we use around our recovery is so important. And that is what this episode is dedicated to today.
Please enjoy!
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May 10, 2022
Dental Anxiety with Dr Niall Neeson "The Calming Dentist"
Dental anxiety is a big topic of conversation among The Panic Pod and School of Anxiety community, and for understandable reasons.
Today on the Panic Pod we are joined by guest expert, Dr Niall Neeson a.k.a The Calming Dentist. Niall has a wonderfully empathetic approach to supporting those of us with dental anxiety to navigate our experiences in the dentist's chair.
Niall offers up some great tips and ways of communicating with your dentist in order to have the most comfortable experience possible. We discuss why dental anxiety is nothing to be ashamed of and that open communication between you and your dentist is the best way to ensure a calming experience. Your dentist wants this for you.
You can find Niall on Instagram @thecalmingdentist.
Enjoy this much needed conversation, we hope it makes your next trip to the dentist that much easier.
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May 4, 2022
Metacognitive Therapy Ft. Dr Henrik Nordahl and Dr Lora Capobianco
This week, we are joined by Dr Henrik Nordahl and Dr Lora Capobianco. Both guests today are experts in the field of metacognitive therapy.
We often discuss a range of different modalities and treatments on the Panic Pod, yet metacognitive therapy is still a lesser-known form of therapy (especially in the UK).
Metacognitive therapy (MCT) is a psychotherapy focused on modifying metacognitive beliefs that perpetuate states of worry, rumination, and attention fixation.
In today's episode, we discuss what metacognitive therapy is, why it's useful and how it differs from other popular anxiety treatments such as CBT.
If you have tried other popular modalities without success, you might find this episode enlightening.
Please enjoy!
If you have any questions, you can contact us here: info@theschoolofanxiety.com
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Apr 26, 2022
Is It Trauma?
Today we welcome a special guest, Seerut K. Chawla onto the podcast. Seerut is a fellow psychotherapist and self-confessed Lord of the Rings nerd. She has amassed a following of over 235,000 on Instagram for her straight-talking and IG-therapy busting content. Seerut works using an integrative model (which means incorporating different therapeutic styles) depending on the client and the circumstances.
Her main modality is psychodynamic psychotherapy which is derivative of the psychoanalytic tradition.
In this episode, we take a deep dive into the modern-day 'trauma trend' that has taken social media by storm. Unfortunately, the meaning of the word trauma is quickly becoming a diluted term and is often misused.
This is one of the most important discussions we have had on The Panic Pod. We explore what genuine trauma actually is, and precisely what it is not. We discuss the misuse of the trauma label in modern-day society and social media, and the consequences of the trauma trend.…
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Apr 19, 2022
Sleep & Anxiety with Louise Tyler, MBACP
Today on the Panic Pod, Josh is joined by counsellor, Louise Tyler to talk about anxiety and sleep.
It comes as no surprise that many of us who suffer from anxiety, also struggle with sleep. And in true anxiety style, before we know it we are not only having difficulty sleeping because of the original source of stress but because we are now ruminating on our lack of sleep. It's a tough cycle to break and a loop that is easily strengthened by the belief that a lack of sleep is dangerous and harmful to our health.
But in this episode, Josh and Louise discuss an alternative perspective that is more helpful in allowing us to live happy and healthy lives regardless of the amount of sleep we manage each night.
If you've ever heard experts out there hammering home the notion that a lack of sleep is the absolute worst thing imaginable where your health is concerned, this episode is for you.
Advice like this may come from a well-intended place but, for anxiety sufferers in particular, it on…
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Apr 12, 2022
Stop Fearing Fear (Student Review) with Zohara Nguyen
Joining Josh on the podcast today is Zohara Nguyen, one of the very first students to sign up to Josh's popular course - Stop Fearing Fear.
In today's episode, Zohara takes us through her own personal struggles with anxiety, what motivated her to join the program, and the incredible progress she has made in her anxiety recovery since completing the course.
In this in-depth and delightful discussion, Zohara explains how her fear of panic was impacting her life. She explains how she has been able to implement the tools from the program to make huge positive changes in her life and make outstanding progress in her anxiety recovery journey.
Zohara is a great example of how it is possible for all of us to live a life that is in our control.
If you would like to join the program you can sign up here: www.courses.schoolofanxiety.com
If you have any questions, pop us an email at info@theschoolofanxiety.com
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Apr 5, 2022
Fearing Emotions with Drew Linsalata
**CORRECTION: The biggest killer of men under 50 is suicide and depression**
Today, Josh is joined by one of his all-time favourite people, Drew Linsalata.
Fearing emotions is the topic discussed in today's episode. One that may not fit so cleanly into the category of anxiety or panic but, during their time helping clients manage their anxiety disorders, both Josh and Drew have noticed an overlapping theme that's worth a mention.
And that theme is the fear of our emotions. Or perhaps we should say, fearing emotions that we feel we 'shouldn't' be feeling.
Being able to express and feel our emotions freely and without judgement is a crucial part of the anxiety recovery process and of course, life! Unfortunately, social conditioning has taught us that certain emotions are to be feared. We are taught that negative emotions are inherently 'bad' and 'unhelpful' which becomes an unhelpful perspective in and of itself. When we believe these things to be true, it's understandable that we ma…
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Jul 1, 2021
Episode 37: Driving Anxiety
Driving is a responsibility that should be taken seriously, but what happens when the heightened sense of alertness for driving becomes a tense white-knuckle ride while battling one's own fear? In this episode, Josh and Ella discuss driving anxiety in the context of both post-traumatic incident driving and generalised anxiety disorder (i.e the fear of having a panic attack while driving). When was the last time you heard of someone losing control driving while having a panic attack? Although the fear of this is common, in reality the chances of it happening are extremely low compared to those who get into accidents related to factors like increased speed, impairment from drugs/alcohol, or from fatigue. Getting back behind the wheel after a long time away can be unnerving, but using graded exposure and a good helping of self-compassion, it is possible to overcome the irrational anxious feelings around driving.
Do you enjoy listening to The Panic Pod? Let us know by emailing talk@thepan…
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Jun 16, 2021
Episode 36: Anxiety With/Without a Root Cause
Root causes of anxiety can be traumatic events that cause us to change our behaviour in response to triggers. A root cause may also be something very minor but calcified over time to seem much worse than the first “event” that set things off.
However, the idea that anxiety always has a narrative such as this is overused, and doesn’t help people who just want to untangle and understand their anxiety disorder. Sometimes anxiety does have a root cause, but when it doesn’t – which Josh says is the vast majority of the time – the “root cause” narrative doesn’t actually help a clients’ progress.
Using the analogy of a house fire as a panic episode, josh says “When a fire brigade is called, their aim is to put out a fire, and then maybe investigate how the fire started, but definitely not the other way around.”
Do you enjoy listening to The Panic Pod? Let us know by emailing talk@thepanicroom.co.uk, or by interacting with us on Facebook and Instagram as @thepanicpod…
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Jun 9, 2021
Episode 35: Emetophobia feat. Kimberley Quinlan
This episode is funny and empowering. Some of the subject matter can be shocking for people with emetophobia, but ultimately the goal is graduation from exposure, as Kimberley will explain.
Emetophobia is a clinical term which describes an extreme fear around vomit or nausea. As Kimberley says, “nobody likes to vomit,” but this phobic behaviour can cause anxiety in people's lives which can present different behaviours. It can even stop someone from doing things they love for fear it might make them vomit or be around people who vomit. Even if this isn’t something you think you are affected by, have a listen to this episode and you might learn something new about anxiety through this interview with Kimberley Quinn.
And check out her podcast! Your Anxiety Toolkit Podcast
You can find her on instagram as @kimberleyquinlan
Don’t forget to subscribe, and if you’re a regular listener, we thank you for considering leaving us a review! Or just tell us what you think on social m…
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Jun 2, 2021
Episode 34: Existential Anxiety
Wondering about why we’re here, how planet Earth exists and how much of a miracle life is are normal thoughts for us to have from time to time. However, if you have existential anxiety, these thoughts can trigger an anxious response; sweaty palms, shallow breathing, tunnel vision, tinnitus, and other anxious behaviours.
For people with conventional anxiety, leaning into hard feelings is easier. When you’re in the midst of an anxiety disorder, you have to have a different approach. Being confident in the ability to mindfully detach from anxiety isn’t always available for people with GAD (generalised anxiety disorder). You have to be confident ruminating on those thoughts and know it won’t lead to a panic attack.
For some, the answer may be dismissing these intrusive thoughts with, “This is not the time to think about this. This is not the time to go down that hole.”
Picking the time and place to have existential conversations can help to dive into heavy topics as an anxio…
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Apr 23, 2021
Episode 33: Mental Health Anxiety
In this episode, Joshua and Ella discuss when panic disorder is centred around the fear of developing a serious mental health problem. This is referred to as Mental Health Anxiety.
The pattern of mental health anxiety is the disorder of mental health anxiety. Seeing thoughts for what they are (mere, passing thoughts) and remembering that “What If”s can’t lead you towards further anxiety or depression are important things to note when one feels they are in a pattern of mental health anxiety (the fear of developing mental health problems).
Ella has a realisation when she says that the pattern that we fall into with mental health anxiety is doing something to compensate for the feeling of control that we desire. Sometimes we fabricate control which eventually drives us towards disorder.
_Things we talked about:_
Josh’s New Book! Untangling Your Anxiety by Joshua Fletcher and Dean Stott
Brene Brown - Daring Greatly (book)
Krista Tippett - On Being Podcast Episode “What’s…
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Apr 13, 2021
Episode 32: Attention feat. The Anxious Truth
In this episode Josh asks the question "where is your attention at?" and talks about the importance of attention with special guest, Drew Linsalata of The Anxious Truth. They draw upon some great analogies to help you understand why attention is important and what you can do with it when you're anxious and also when you're not!
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Apr 8, 2021
Episode 31: Body Scanning vs. Body Awareness
It helps to remove yourself and re-centre for a moment before you start mentally justifying why you are anxious.
There’s a lot of wellness narrative around “listening to your body” but when we’re experiencing disordered anxiety then somatic experiencing isn’t easy. Say you’re at therapy and your therapist is trying to get you to notice what some subtle sensations in the body are telling you about how you feel talking about something. A chronically anxious person may have to respond with, “As much as I’m trying to do what you say, I’d like to experience my body when my anxious response isn’t firing at all cylinders with cortisol and adrenaline.”
Not trying to deter anyone from slowing down and listening to their body, this conversation between Ella and Josh attempts to unpick where “body scanning” and “mindfully assessing the body” are two very different activities for people with chronic anxiety - when the body is in a hyper-aroused state, body scanning…
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Mar 7, 2021
Episode 30: Comfortable with being Uncomfortable ft. Ben Aldridge
In this episode Josh is joined by special guest, Ben Aldridge, who is the author of the popular book, How to be Comfortable with being Uncomfortable: 43 Weird and Wonderful ways to build a strong and resilient mindset.
Josh and Ben discuss how being uncomfortable can push us through to feelings of empowerment and freedom, particular from the clutches of anxiety disorders. Ben shares some absolutely fascinating achievements he has done, too (which are really quite inspiring).
Josh on Instagram is @anxietyjosh
Ben on Instagram is @dothingsthatchallengeyou www.benaldridge.com
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Mar 3, 2021
Episode 29: The Three Ds: Derealisation, Depersonalisation and Dissociation
Unlike other types of anxiety responses, derealisation and depersonalisation are stress responses which can make you feel like you are having an out-of-body or not-fully-lucid experience. Since anxious responses affect both the mind and body, experiences vary from person-to-person or relate to the situation you’re in. They are a result of stress, hyperventilating, or over-breathing over a long period of time. When something triggers an anxious response, it makes blood flow attend to the large muscles of our body (think fight, flight, freeze response behaviour in animals). There is increased blood pressure in the brain and blood oxygen levels. Derealisation means things may feel and look weird, and you can recognise your environment but it doesn’t feel like you’re there. You might even feel off-balance or have temporary tinnitus. Depersonalisation is when you feel like you are in a dream. You may “hear” your own voice louder, and have existential thoughts. Both derealisation a…
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Feb 16, 2021
Episode 28: Generalised Anxiety Disorder (GAD)
Could procrastination be a symptom of your anxiety? Is it really procrastination or a nagging feeling that's guilting you for not enjoying yourself when necessary? Did you ever consider that the disordered thinking that occurs when we’re anxious is because of the low level threat response occurring in our bodies?
Generalised Anxiety Disorder (or GAD) is the diagnosis of chronic anxiety. Every human on the planet has felt anxious, but anxiety disorder is when our threat response runs out of control like a faulty fire alarm. Having “I should…” thoughts or self-criticism can be healthy in small doses, but when that thinking gets out of control, it can just lead to more confusion. It’s not good to be self-sabotaging your decision making like a well-intentioned but overly critical family member. There are even times when the feeling of being in control of your life can become addictive, and the evidence is seen by our friends and family when darker behaviours like depression, add…
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Feb 4, 2021
Episode 27: Anticipatory Anxiety
Josh's dog represents the adrenal response by being hyper-vigilant for part of the discussion and completely tiring out by the end. This episode is about anticipatory anxiety! Have you ever been more tired out by the dread of doing something that scares you than the actual act of doing it? How can a smaller queue on a giant roller coaster be less scary than a long one in the eyes of someone who's scared to ride? If your wise mind knows that the cortisol and adrenaline are going to mess with you, then it's better to jump straight into “it” without giving yourself too much time to let those emotions destroy your confidence. Anticipatory anxiety is the stress that we feel when we have to do something that has stakes attached to it. Mix a little anticipatory anxiety with the ability to procrastinate, and the feeling of ”I don't want to leave this state of anticipation" becomes an addictive cocktail of worry. Hope isn’t far, in fact, in may have been in front of you the whole time,…
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Dec 29, 2020
Episode 26: Facing Challenges
We’ve been posting our Instagram prompts for the end-of-year hashtag #itsjustanxiety to the Panic Pod Community since the 21st of December. Please go on and share your own answer to your instagram story for other listeners to read. Let’s help each other and share the knowledge we’ve gained about anxiety. 💪
Going into 2021, the world is going to look and feel a lot different. Even when we are aware of challenging nature of what we face, anxious feelings arise. When we haven’t done something that is moderately fearful for a long time, those anxious feelings can be even more escalated. We ask ourselves, “How do I prepare?” Anxiety’s whole purpose is to make you doubt - especially anticipatory anxiety, which is the particular anxiety that comes from knowing that a challenge is in our near future and doing what we can to prepare for it. When it’s been studied, anticipatory anxiety has been found to derive from a different place in the brain than performance anxiety. Many…
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Dec 17, 2020
Episode 25: Anxiety Relapse
Starting out this week’s episode with a bit of slam poetry, Josh and Ella discuss anxious relapse. It’s a term that can evoke the feeling that anxiety is a vice that we fall back into or succumb to but, as we know, anxiety is not a wanted or enjoyable experience. On the other hand, we can consider anxiety an addiction to reassurance. It can manifest in our behaviour as safety behaviours: carrying first aid kits, emergency snacks, or other tools with us when we fear our anxiety will resurface, seeking out people that comfort us, or avoid things that challenge us. These are the compulsions that frame our anxiety. So long as we live in the loss of confidence in our ability to tolerate anxiety, we are still “in” anxiety, which is sometimes felt as a “relapse”. Ella’s background with addiction and recovery sheds a little light on how actually the stress of anxiety and the substance abuse cycle can link up to create a cycle of bad behaviour. Josh redefines “anxiety relapse”…
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Dec 3, 2020
Episode 24: Adrenaline vs. Cortisol
When you have a panic episode, adrenaline floods the system in a way that was biologically developed to help our survival. As chronic anxiety sufferers know, this adrenal flood happens when there is no tangible threat around us, so it feels like a biological response that is "out of control". Cortisol is another hormone that makes us feel stressed, but it operates differently. Cortisol flows in the morning, which helps regulate our sleep schedule, but it is also a hormone scientists believe serves a greater self-regulatory purpose: it reduces the amount of adrenaline we need to produce in order to survive. It’s a stress response that helps us to guide our attention to potential threats around us. If this served a purpose in our primitive days as humans, it might have been the hormone which helped to remind us that the bears come out to eat at dusk, so we need to do our berry-picking and hunting beforehand, lest we become their food.
Now that you know cortisol’s role, you have the…
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Nov 28, 2020
Episode 23: Catastrophic Thinking
Catastrophic Thinking is when we consider the spectrum of possibilities that can result from an event and believe in the most drastic, negative outcome. This pattern of thinking can affect our behaviour over time. That’s when anxiety starts to really affect us negatively. Hearing “your behaviour is the problem” when you’ve suffered an anxious episode is probably the last thing an anxious person can cope with hearing, but as Josh illustrates, these small acts of bravery - changing our behaviour in spite of our anxiety - can help to remind us what we’re capable of, and slowly re-pattern the anxious thought patterns we have grown accustomed to.
Note on the audio: Thank you listeners for putting up with the steady beeping that was coming from Ella’s side of the recording. New recording space caused some issues! We apologise if it annoyed you throughout the episode, but we have resolved the issue for episode 25 and onwards!
We are so grateful for your kind words, follows, and…
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Nov 11, 2020
Episode 22: Inner Dialogue
Self-discipline is something many people wish they had more of, but from Josh and Ella’s experience, people who have tenacious self-discipline can experience anxiety when their inner monologue gets drunk on power and outweighs self-compassion. When we condition our minds into using self-discipline to be productive and achieving results, we must also remember to balance that with moments of pause, reflection, and giving ourselves praise for accomplishments.
Sometimes people don’t like being nice to themselves. Sometimes people don’t know how to accept praise. Anxiety doesn’t manifest in a void. It feeds off of insecurity and trauma that hasn't been assessed. By understanding and accepting ourselves, we create the space we need to reflect on where our anxiety came from. Put your recovery first.
We are so grateful for your kind words, follows, and feedback! Keep in touch with us to know when we upload new episodes!
@thepanicpod on Instagram and Facebook
Email talk@thepanicroo…
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Oct 30, 2020
Episode 21: What Recovery Looks Like
Based on many questions we’ve received for the podcast, we wanted to put together an episode on recovery. Recovery from chronic anxiety, in essence, is when the frequent, unprovoked feelings anxiety are no longer part of a person’s day-to-day life. It does not, as some anxiety sufferers believe, mean that anxiety will forever disappear. The challenge those in recovery face is to be with anxiety while working on how to recover. This means, fundamentally, recognising symptoms of anxiety are not physically harmful or dangerous. While there are treatments that may reduce the effects of aspect of anxiety (e.g. physical sensations), there are three pillars that anxiety sufferers face, defined by Josh as:
1. Physical sensations
2. Intrusive thoughts and thought patterns
3. Feelings and emotions
Recovery is not eradicating anxiety completely. It is learning to accept anxiety with self compassion in order for the anxiety symptoms to gradually subside over time.
If you want to learn mor…
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Oct 15, 2020
Bonus Episode: Anxiety in Education
In this bonus episode, Josh is joined by Hannah Strickland, a teacher trainer and lecturer from The University of Manchester. Hannah asks Josh about anxiety in both students and teachers, with particular reference to trainee teachers.
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Oct 8, 2020
Episode 20: Obsessive Compulsive Disorder (OCD)
OCD is a widely recognised name but fairly misunderstood disorder. Obsessive Compulsive Disorder (OCD) can present itself in a variety of different ways including but not limited to; an anxiety about germs and bacteria, an attempt to align symmetry or order, a tendency to hoard belongings, a repetitive checking for safety from harm, or intrusive thoughts that cause unique physical behaviours. These are just some of the ways OCD can present itself. Unfortunately, in media and the way it's used in offhand language, many people will use the term "OCD" when they mean they are being meticulous or organised. These folks don’t know what it’s like living with the disorder. People who suffer from OCD often fear, “If I don’t complete this task or ritual, then something bad will/may happen”. This could be superstition about an external event, or an anxiety about how they’ll feel afterwards. In this episode, Josh and Ella discuss how this is related to anxiety using the Martin Seif and…
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Sep 30, 2020
Episode 19: Anxiety vs. Anxiety Disorders
In this episode, Josh and Ella discuss the difference between feelings of anxiety and when anxiety becomes a disorder. Comparing it to a sleep disorder or an eating disorder, an anxiety disorder is something uncomfortable that keeps happening, but can be overcome. An anxiety disorder occurs when one finds themselves in a downward spiral of anxious behaviour, so much so that a tactic they are using to comfort themselves may be causing more harm to their recovery. Using examples drawn from his professional practice, Josh quizzes Ella on how to identify one or the other. Ella shares her experience of feeling anxious before a gig compared to unexpected anxiety while making dinner.
Please reach out to us!
We are on instagram as @thepanicpod
Email us a question or comment at talk@thepanicroom.co.uk
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Sep 16, 2020
Episode 18: Dr. Meg Van Deusen Author of "Stressed in the U.S.: 12 Tools to Tackle Anxiety, Loneliness, Tech Addiction and More"
In this episode of the Panic Pod, Ella has a conversation with Dr. Meg Van Deusen, a Seattle-based psychologist and author of the new book Stressed in the U.S.: 12 Tools to Tackle Anxiety, Loneliness, Tech Addiction and More. Through the stress of the Coronavirus pandemic, climate crisis related events, and state of racial inequality and the presidential election in the U.S., Dr. Van Deusen provides hope using tools that have come from practical experience as a therapist. Just a few of the many tools in her book are discussed in this interview against the backdrop of our present-day stresses.
Follow Meg Van Deusen on social media or learn more about her at:
https://www.megvandeusen.com/
Read Stressed in the U.S. - 12 Tools to Tackle Anxiety, Loneliness, Tech Addiction and More:
https://www.amazon.com/Stressed-U-S-Anxiety-Loneliness-Tech-Addiction/dp/1734032413/ref=sr_1_1?keywords=stressed+in+the+us&qid=1574677780&sr=8-1
Follow us on instagram at @thepanicpod
Ask us a question for…
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Aug 2, 2020
Episode 17: The Chronic Symptoms of Anxiety
Josh and Ella discuss what life is like to have chronic symptoms of anxiety. One of the most common symptoms is called derealisation. If you have derealisation, all it really means is you have a heightened blood oxygen level from hyperventilation and are experiencing a “fight or flight” response. As a result you get a feeling like you are slightly detached from reality. You may have experienced this yourself whether or not you have chronic anxiety, but perhaps felt aloof when you received some shocking news. Josh and Ella also weigh in on the topic with examples from their lives. Ella likes Midnight Gospel as an ex-stoner Canadian and Josh doesn’t, which is okay.
Reach out to us at talk@thepanicroom.co.uk or find us on instagram as @thepanicpod
Thanks for listening and leaving reviews!
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Jul 15, 2020
Episode 16: Radio One’s Dr. Radha
In this episode of The Panic Pod, we’re joined by Dr. Radha. She is a doctor, broadcaster, and author. In an inspiring conversation between Joshua and Dr. Radha, they break down one of the most common used buzzwords in self-help podcasting: “wellbeing”. Wellbeing encompasses all things that make a person comfortable, happy, and healthy, so therefore regards both physical and mental health. As Dr. Radha is a practicing GP, she provides insights as to where the health system plays a role in signposting anxiety sufferers to the right resources, as well as how important those same resources are for front line workers. Using examples of how language has shaped our culture, Joshua and Dr. Radha dive into where the intersection between mental and and physical health are, how emotional health can be improved, and the reality of how emotions can affect our physical health.
Find Dr. Radha on instagram as @dr_radha and on twitter as @drradhamodgil or visit her website http://drradha.co.uk/…
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Jul 14, 2020
Episode 15: Agoraphobia
Have you ever found yourself thinking, “I am using excuses to make myself feel temporarily more comfortable,”? What about, “I fear deviating away from locations which are familiar to me,”? What happens when you reach the point of realising, “I am avoiding leaving the house”?
In this episode, we discuss agoraphobia. Agoraphobia is defined in the dictionary as 'a fear of open or crowded spaces’. However, as Josh explains, it can be defined in a more nuanced way to identify what the trigger of panic is. As with other manifestations of anxiety, it’s important to remember that panic is harmless. It’s scary, but feeling it won't hurt you. Furthermore, Josh explains the idea of exposure: if you go towards what panics you, it disappears.
Books we talked about:
Anxiety: Panicking about Panic by Joshua Fletcher
Anxiety: Practical about Panic by Joshua Fletcher
Needing to Know for Sure by Martin Seif and Sally Winston
If you have questions for us, anonymously or otherwise,…
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Jun 17, 2020
Episode 14: Self Compassion
If someone you knew was experiencing anxiety, how would you calm and reassure them? For many of us, this comes easily. Having compassion and empathy for others is something we do every day. However, when we look at how often we use the same empathic listening on ourselves for our anxiety, it can be hard to find the same amount of compassion. Perhaps then, self-compassion deserves more space in our personal struggle with anxiety. How can we go about achieving this? Ella and Josh discuss the proactive and reactive nature of caring for oneself and some things we can do to manage our inner critic.
_Some books we talked about in the podcast that will help you if you’re interested in learning more about self-compassion:_
Kristen Neff - Self-Compassion
Brene Brown - Daring Greatly
Paul Gilbert - Compassion Focused Therapy
Chris Irons & Elaine Beaumont - The Compassionate Mind Workbook: A step-by-step guide to developing your compassionate self
We’d love it if you reached out to the…
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May 27, 2020
Episode 13: Conditions of Worth
Following up from our last episode on Imposter Syndrome, this episode has Josh explain a facet of anxiety that was studied extensively by the American psychologist Carl Rogers. Conditions of Worth is a lens in which to look through at threats to self esteem. If you feel as though you have a list of conditions you must meet in order to be a good person, these are your conditions of self worth. Society imposes some of these ideas that we all abide by, but sometimes the conditions of worth we have for ourselves are unique, or perhaps even wildly unrealistic for any person to achieve. Learn about introjection, self-compassion, and why therapists explore genealogical relationships in counselling.
We’d love to hear from you. If you have a question or comment for the podcast and would like to submit it anonymously or otherwise, please email talk@thepanicroom.co.uk
We’re on instagram as @thepanicpod
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May 18, 2020
Episode 12: Imposter Syndrome
Just because you have a feeling or a worry that you got where you are on chance, doesn’t make it true. Imposter Syndrome is the anxious feeling that we are somewhere we don’t belong. This is usually accompanied by feeling like we are not qualified or cool enough for the professional or social environment we find ourselves in.
Josh helps Ella illuminate what our wise mind already knows: not every day is going to be 100%. Perfection isn’t possible, but when we only see everyone’s celebrations of their greatest accomplishments, we often get a false sense of reality. Thereafter, we compare ourselves to that image of constant perfection, instead of recognising our humanity. When we chase the “What If…” of anxiety down the rabbit hole, we realise what lies at the heart of this particular manifestation of anxiety; a variable so paper-thin you’d think it really was made in our imagination.
What we talk about:
The Art of Being Yourself by Caroline McHugh - Tedx Talk
https://…
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May 4, 2020
Episode 11: Work/Life Balance - with The Repeat Beat Poet
The Repeat Beat Poet (a.k.a PJ) is a friend of Ella’s from the London spoken word/live music scene. Ella often times reaches out to PJ for advice, as he is a performer with a crazy schedule who always seems to keep his work in balance with his own mental health. After many frank conversations about how to keep passion and play in line as independent artists, this is Ella and Repeat Beat’s first recorded discussion aiming to shed light on the topic. The conversation is for anyone who struggles with overworking or swinging between apathy and fits of passion for what they do to make a living.
We’ll be back next week with a normal episode between Joshua and Ella.
Repeat Beat Poet:
https://www.instagram.com/repeatbeatpoet/
Things we talked about:
Imaginary Millions - London jam night / music collective
https://www.imaginarymillions.com
Three Different Rooms: The Disney Method - Creative Strategy
https://online.visual-paradigm.com/knowledge/disney-creative-strategy/what-is-disn…
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Apr 15, 2020
Bonus Episode: Coronavirus (COVID-19) and Anxiety
“The worst part about Coronavirus is worrying about getting Coronavirus,” but yet we see friends living through it, and others who are immunocompromised facing it fearlessly, so how can people with anxiety cope in this time of isolation and fear? Josh and Ella have a follow up to Episode 9: Health Anxiety in which the unprecedented nature of Coronavirus’s effect on society is discussed. Ella follows a model provided by Josh for assessing thought patterns triggered by health anxiety. Josh shares strategies for helping your own mental health, as well as making the environment you share with others a positive one.
Things we talked about:
Vicious Flower Model
https://www.psychologytools.com/resource/cognitive-behavioral-model-of-health-anxiety-2018/
Josh on BBC Bitesize:
https://www.bbc.co.uk/bitesize/articles/zdjyy9q
Get in touch with us to ask a question, you’d really help our podcast help others! talk@thepanicroom.co.uk
Follow our daily lives on instagram @joshuafletcher.…
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Apr 8, 2020
Episode 10: Social Anxiety
What does social anxiety make you think of? For Ella, it’s parties. For others, it’s sometimes broader regarding identity and how other people’s opinions may threaten our identity. If you’ve ever had an excited or anxious anticipation of what someone’s text reply is going to be, it doesn’t necessarily mean you have social anxiety, but you know the feeling that someone with chronic social anxiety experiences on a regular basis.
Books we mentioned:
Person-Centred Counselling in Action by Dave Mearns and Brian Thorne
Rogers' Therapeutic Conditions: Evolution Theory and Practice edited by Gill Wyatt
Want to follow us on instagram? We’re @joshuafletcher.author and @ellaofthenet
Get in touch with us to ask a question, you’d really help our podcast help others! talk@thepanicroom.co.uk
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Mar 27, 2020
Episode 9: Health Anxiety
Content Warning: We discuss the COVID-19 epidemic on the day that the WHO classified it as a pandemic (March 11th) so some things have come to light about the severity of the disease which we didn’t know on the day of recording. Please keep this in mind as you listen. We have a follow-up episode talking about the Coronavirus coming up in two more episodes. Stay strong, and stay tuned.
Two episodes on the same day! We're here to help you through social distancing.
Health Anxiety, or "hypochondria", is the chronic and persistent anxiety about ones' health. How does health anxiety affect those with it on a daily basis? Can you use Exposure Therapy to change your reaction to the Coronavirus from panic to boredom?
Joshua Fletcher is a therapist in Manchester and online at thepanicroom.co.uk - he has also written two books on anxiety which you can order online: https://www.amazon.com/Joshua-Fletcher/e/B00MPKAAR6?ref=sr_ntt_srch_lnk_1&qid=1585313077&sr=1-1-spell
Get in touch with us t…
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Mar 27, 2020
Episode 8: Intrusive Thoughts
Content Warning: Pedophilia, Violence, Suicide
Having the ability to let a thought pass through your mind without getting attached to it is one of the most frequent human experiences. Thoughts don’t define us like actions do, but when present in an anxious brain, thoughts can become persistent and intrusive. Josh explains what he does to manage his clients' worries when it comes to intrusive thoughts. By exploring "false comfort" vs. "letting go of the thoughts", intrusive thoughts can be viewed as nothing more serious than a song stuck in one’s head.
The book Josh mentions is:
"Needing to Know for Sure: A CBT-Based Guide to Overcoming Compulsive Checking and Reassurance Seeking" by Martin Seif (PhD) & Sally Winston (PsyD)
https://www.amazon.com/Needing-Know-Sure-Overcoming-Reassurance-ebook/dp/B07MMQ7HRK
Get in touch with us to ask a question, you’d really help our podcast help others! talk@thepanicroom.co.uk
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Mar 13, 2020
Episode 7: Instant Gratification
Episode 7: Instant Gratification
Ella poses the question to Josh: What if you’ve followed all of your therapists advice, read all the books, tried all the techniques and still feel anxious? Josh explains the concept of “testing” and how sometimes we have to let go of trying so hard to ‘get better’ in order to find relief for our anxiety.
Mentions:
Alan Watts Lecture - Wu Wei (YouTube)
Get in touch with us to ask a question, you’d really help our podcast help others! talk@thepanicroom.co.uk
Find us on instagram at @ellaofthenet and @joshuafletcher.author
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Feb 14, 2020
Episode 6: Avoidance
Avoidance in the context of panic can prevent us from growing out of our overthinking habits. Ella has a fear of word documents and isn’t afraid to share. Josh and Ella discuss what their anxiety-coping ‘patronus charm’ might be.
Please send us questions at talk@thepanicroom.co.uk or connect with us on social @ellaofthenet and @joshuafletcher.author
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Jan 31, 2020
Episode 5: Panic Attacks - What You Need To Know and What You Can Do
Content Warning: We do discuss the moment-to-moment sensations of a panic attack in this episode, so if this is sensitive for you please make an educated decision before you listen.
“What If…?” is a common intrusive thought for those experiencing chronic anxiety. It is frequently experienced alongside a sense of dread or doom. In this episode, Josh provides us with tools to recognise when one’s fears are irrational, and how to remind yourself that panic is not danger.
Do you want to get in touch with us? We'd love to hear from you at talk@thepanicroom.co.uk
On instagram? Follow us @joshuafletcher.author & @ellaofthenet
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Jan 6, 2020
Episode 4: Why Anxiety Isn't Weakness
If you’re about to have a panic attack on a train, who would you rather be travelling with? The friend who calmly observes what’s happening and reassures you that the outcome will be okay? Or the friend who is embarrassed by you and tries to stop you so you don’t cause a scene? In this episode, Ella’s voice doubles up as a sat nav, Josh explains the term “exposure” and how it applies to overcoming the body’s response to anxiety triggers, and generational perspectives on anxiety still demonstrate why it’s never too late to seek help for your anxiety.
Do you want to get in touch with us? We'd love to hear from you at talk@thepanicroom.co.uk
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Nov 15, 2019
Episode 3: Where Does Anxiety Come From?
Many of the people Josh sees ask, "Where does anxiety come from?". In fact, when Josh and Ella first met, Ella asked the same question. Is it something you develop? Can you "give" someone anxiety? Why does it seemingly appear out of nowhere? Using a metaphor to describe the threshold of anxiety, we can better manage our relationships with fear and anxiety.
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Nov 10, 2019
Episode 2: What is Anxiety?
Josh asks Ella “What is Anxiety?” and boy, is it ever a loaded question. Josh explains the what anxiety is from an emotional perspective as well as giving insight into what different parts of the brain are being activated for the “fight or flight” response. This is a longer episode, because the question takes some considerable time to answer.
Content Note: While we do joke around a lot, we also discuss our experiences with panic attacks and anxiety and at times describe details which listeners may find unsettling. Please be mindful of this as you listen.
Josh is the author of best-selling book, Anxiety: Panicking about Panic, and the follow-up, Anxiety: Practical about Panic. He is a fully qualified Psychotherapist with a Masters in Counselling Psychology from Keele University and he also runs a private counselling practice based in Manchester called The Panic Room. Joshua spends his career helping others overcome anxiety and panic, by working with people directly in his prac…
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Nov 10, 2019
Episode 1: How Can This Podcast Help You?
Ella asks Josh about his background and the reasons for starting the podcast. Josh is unprepared for Ella to open up about her experience with panic attacks. Josh gives an overview of different types of anxiety and what a panic attack is. Ella clarifies her role in that this podcast is not a free therapy session. Josh has a big head, but only in a literal sense.
Content Note: While we do joke around a lot, we also discuss our experiences with panic attacks and anxiety and at times describe details which listeners may find unsettling. Please be mindful of this as you listen.
Josh is the author of best-selling book, Anxiety: Panicking about Panic, and the follow-up, Anxiety: Practical about Panic. He is a fully qualified Psychotherapist with a Masters in Counselling Psychology from Keele University and he also runs a private counselling practice based in Manchester called The Panic Room. Joshua spends his career helping others overcome anxiety and panic, by working with people directly…
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