Disordered: Anxiety Help

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 confronting and share our own personal histories of running out of stores and abandoning shopping carts.

Sensory Overload: Why the music, lights, and crowds create a maelstrom for the anxious brain.

The Exit Mentality: The habit of scanning for fire exits and the urge to rush through shopping as a hit and run experience.

Cognitive Sequencing: The difficulty of making simple decisions when your brain is stuck in panic mode.

Real Success Stories: We share a did it anyway from a listener who navigated a new store despite her agoraphobia.

Practical Strategies: Why trying to think logically does not work in the moment and how to practice willful tolerance instead.

We also touch on the 7% Slower rule and how intentionally slowing down your physical pace can teach your brain that you are not actually in danger. If you have ever felt like reality was collapsing while you were just trying to buy ingredients for lasagna, this episode is for you.
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Want to talk about what you heard today? We're hanging out in the Disordered community space:
https://disordered.fm/community
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The Disordered Guide to Health Anxiety is now available. If you're struggling with health anxiety, this book is for you.
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Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or leave a voicemail on our website.

Want to talk about what you heard here? We're hanging out in the Disordered community space:
https://disordered.fm/community
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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 over a body sensation, these actions are designed to provide short term relief while keeping you stuck in the anxiety cycle.

Key topics covered in this episode:
* Why we mask compulsions as personality traits or curiosity.
* The "reassurance seeker's workaround" of projecting issues onto others.
* How gathering more information can actually be a form of avoidance.
* Real life examples from the community about catching sneaky compulsions in the moment.
* The importance of psychological flexibility and learning to be with difficult feelings instead of trying to fix them.

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The Disordered Guide to Health Anxiety is now available. If you're struggling with health anxiety, this book is for you.
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Struggling with worry and rumination that you feel you can't stop or control? Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Worry and Rumination Explained⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.
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Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or leave a voicemail on our website.

Want to talk about what you heard today? Check out the Disordered Community space:
https://disordered.fm/community
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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:

Magnus: A young man with agoraphobia who tries to "alpha" his way out of his annex. He relies on supplements and wellness protocols rather than facing the fear directly.

Lia Su: A wellness influencer who hides severe OCD behind a perfect online persona. Her story explores how making mental health an identity can lead to more avoidance.

Ruben Kane: A retired boxer dealing with gambling issues and the shame of no longer feeling like the tough guy. His story looks at how anxiety can infiltrate a singular identity.

Miriam: A student therapist learning to navigate imposter syndrome. Josh and Drew discuss why self doubt is actually a valuable tool for growth and curiosity.

CORE CONCEPTS

Delayed Gratification: This explores the struggle to be patient in a world where everything else is instant.

Vulnerability: Recovery involves moving away from fixing or regulating and moving toward being okay with being afraid.

The Gaps: This involves identifying the subtle things we do that keep us stuck in the anxiety cycle.

Real Fear vs Real Danger: This episode emphasizes that while the fear you feel is real, you are not in actual danger.

Psychological Flexibility: You benefit more from learning to be with difficult internal experiences like anxiety and fear rather than trying to control or prevent them.

Gradual Progress: Recovery is about taking small, practical steps rather than looking for a magic solution.

BOOK INFORMATION
Josh’s new book, Same Time Next Week, is available for pre order. If you pre order before May 14th, you can receive an exclusive ebook on intrusive thoughts and a morning anxiety audio guide.

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The Disordered Guide to Health Anxiety is now available. If you're struggling with health anxiety, this book is for you.
---
Struggling with worry and rumination that you feel you can't stop or control? Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Worry and Rumination Explained⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.
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Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or leave a voicemail on our website.

Want to talk about what you hear on this episode? Join us in the Disordered community space:
https://disordered.fm/community
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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 feeling high levels of anxiety during an exposure means they have failed. This is a misconception. The exposure is designed to make you feel anxious; therefore, feeling those symptoms is exactly what is supposed to happen.
"Failure" is often a label generated by your Inner Critic based on perfectionist expectations. True growth comes from being willing to experience the discomfort, even if the execution feels "messy".
Bailing occurs when the discomfort becomes overwhelming and you choose to retreat. While this can feel like a setback, it is often a signal that you need more self-compassion. We discuss the "punch in the face" moment. That's the the point where the plan goes out the window because the physical sensations or intrusive thoughts become intense.
The "Bad Day Playbook": Don't try to make it up on the fly when you're panicked. Have a pre-planned set of actions to take if an exposure doesn't go as intended.

Avoid "White-Knuckling": Simply "pushing through" while counting down the seconds to escape is not the same as a willing exposure.

The Goal is Willingness: Recovery is about changing your relationship with the anxiety, not eliminating the feeling. Even an "unplanned" exposure—like a sudden intrusive thought or a physical symptom—is an opportunity to practice these principles.

Go Through the Peak: If possible, try not to leave the situation at the height of your distress. Leaving on the "back end" of the peak, on your own terms, provides the best learning opportunity for your brain.

We also share "Did It Anyway" stories from the community, including a powerful example of navigating health anxiety during a family party.
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Struggling with worry and rumination that you feel you can't stop or control? Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Worry and Rumination Explained⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.
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Got a question or did it anyway to share? Send us an email or voicemail on our website.

Want to talk about what you're hearing today with Josh, Drew, and others that are sharing your experience? Check out the Disordered Community Space:
https://disordered.fm/community
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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 Monitoring Trap: Using scales like Subjective Units of Distress (SUDs) can become a compulsion. When you constantly scan your body to check if you are a "four" or a "nine," you maintain the rolling, undulating sensitized state you are trying to escape.

The Sand Timer Analogy: Physiological and mental arousal (yes, even a full panic attack) has a beginning, middle, and end. Once the "sand timer" of an adrenaline spike is flipped, it must run its course. Attempting to "shake the timer" through frantic coping mechanisms only slows down the natural process of settling.

Recovery Through Action: We share listener stories of "doing it anyway" despite monophobia and physical pain. These examples illustrate how recovery involves moving forward while discomfort is present rather than waiting for it to stop.

Recovery is grounded in the principle of psychological flexibility. The goal is to learn to be with difficult internal experiences like fear and physical sensations rather than trying to control or prevent them. By treating these fluctuations as a background noise rather than a defining event, you teach your brain that the state is not a signal of danger.

---
The Disordered Guide to Health Anxiety is now available. If you're struggling with health anxiety, this book is for you.
---
Struggling with worry and rumination that you feel you can't stop or control? Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Worry and Rumination Explained⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.
-----
Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or leave a voicemail on our website.