If you find this episode helpful, I’d love if you could rate and review the podcast. It really helps me reach more people who are struggling with anxiety and OCD and need this kind of support.

You’ve probably heard the phrase “feel the fear and do it anyway.” It sounds motivating, but if you live with anxiety or OCD, it can feel impossible. In this episode of Anxiously Capable, I’m breaking down what this actually looks like in real life. It’s not about throwing yourself into the scariest thing you can think of, it’s about learning how to live alongside fear in a way that feels safe and gentle.

I’ll share my own experience of facing fear (including the story of learning to ride a motorbike while absolutely terrified), and how I help clients slowly build up their tolerance for fear without overwhelming themselves. We’ll chat about:

• Why recovery isn’t the absence of fear, but changing your relationship with it
• How small, gradual steps can make the biggest difference
• Everyday examples of how to “feel the fear and do it gently”

If you’ve ever felt pressure to just do the scary thing, this episode will give you a softer, kinder way to approach it.

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess

It starts with one bad night’s sleep (or a few), then suddenly you’re lying awake every night, dreading bedtime, checking the clock at 3 a.m, and panicking about how you’ll get through tomorrow on 2 hours of sleep. The harder you try to force yourself to sleep, the more impossible it feels.

If that sounds familiar, this episode is for you. I’m joined by therapist Amy Townsend, a sleep anxiety specialist, to talk about the reality of sleep anxiety and why your brain won’t switch off, how insomnia turns into a vicious cycle, and the small things you might be doing (like tracking your sleep or changing your bedtime) that are actually making it worse.

In this episode, we break down:

• Why sleep anxiety happens and the cycle that keeps it going
• The sneaky habits that fuel insomnia without you realising
• Practical tips to calm your mind when it won’t switch off
• How to stop clock-watching at night and why it matters
• Ways to reduce the pressure to “sleep perfectly”
• How to rebuild trust in your body’s natural ability to rest

If you’ve ever thought to yourself, “What if I don’t sleep and can’t cope tomorrow?” then this episode will help you feel less alone, less panicked, and a lot more hopeful about reclaiming your nights.

Amy Townsend (@therapywithamy_) a therapist who helps adults with trouble sleeping or insomnia to fall asleep faster and sleep through the night, with a particular focus on helping those experiencing anxiety or stress related poor sleep.

Follow Amy on Instagram @therapywithamy_

Check our Amy's website and services here.

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess

Ever find yourself stuck in endless “what if” thoughts about your partner? “Do I really love them? Are we meant to be together? What if I’m making a huge mistake?"

Or find yourself comparing your partner or your relationship to others even though you know that you're happy in your relationship.

In this episode of Anxiously Capable, we’re diving deep into Relationship OCD (ROCD) a subtype of OCD where intrusive thoughts, doubts and compulsions focus on your relationship and compatibility. We’ll explore:

• What an OCD subtype is and why it matters
• The difference between normal relationship doubts and ROCD
• Common obsessions (like “what if I don’t love them enough?”) and compulsions (like reassurance-seeking, checking, or avoiding milestones)
• Why ROCD is so sneaky and feels so convincing
• What actually helps (and what makes things worse) when you’re stuck in the cycle

If you’ve ever felt like your relationship anxiety is taking over your life, this episode is here to help you feel less alone.

✨ Resources mentioned:

NOCD (treatmyocd.com), (forum, OCD therapist directory)

https://rocd.net

What is relationship OCD? Signs, Symptoms & Treatment

Relationship OCD: Symptoms, Risk Factors, and Treatment

The OCD Stories Podcast,

Disordered Podcast,

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess

Social Anxiety, Bullying, and the Fear of Judgment. That's what we're covering in todays episode of the Anxiously Capable Podcast.

I am joined by the lovely Sophia Spencer (@Socially_fearless), a psychotherapist and coach who specializes in working with social anxiety, inferiority, belonging and confidence.

In this episode we break down:

✔️ Why early experiences of bullying, humiliation and other social traumas manifest as social anxiety.
✔️ How the fear of judgement fuels your anxiety and feelings of inferiority.
✔️ How to deal with feeling like you don't belong.

You can find Sophia on Instagram @socially_fearless.

Interested in working with Sophia and checking out her additional resources? Click here.

So if you've been struggling with social anxiety and this sounds like the episode that you need, keep listening and let's dive in.

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess

 Is ChatGPT making your OCD and anxiety worse? This is the big question that we are going to be covering in today's episode of the Anxiously Capable Podcast. If you have OCD, you might find yourself turning to chat GPT to get reassurance or to check if a thought is 'normal' or to even ask it questions like; Did I do something horrible in this situation?

At first it might seem that the AI chat bots response brings you comfort, but over time, constantly going to chat GPT when you feel self-doubt, or when you're trying to make decisions, can quickly become a harmful compulsive behaviour.

Whether you notice that you're using Ai compulsively or want to prevent this becoming a compulsion and making your OCD worse, this episode is for you.

In this episode, I break down:

✔️ Why ChatGPT and other Ai LLM feel so irresistible to someone with OCD and Anxiety.
✔️ All of the ways someone can use ChatGPT compulsively and what this might look like for different OCD subtypes.
✔️ The dangers of using ChatGPT when you struggle with OCD or obsessive thoughts.

✔️ How to stop the compulsive behaviour (and no, it's not as simple as deleting your ChatGPT account).

Follow Anxiously Capable for more calming episodes on anxiety, OCD, overthinking, and healing.

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess

 Anxiety isn't always visible and it doesn't always show up in the ways that we think - and if you struggle with high functioning anxiety, you might be able to get through every single day, looking like you've got it all together, but deep down you feel like you're falling apart.

You feel burnt out, exhausted, and like you are barely holding on.

If this sounds like you, then keep listening because in today's episode of the Anxiously Capable Podcast, we are going be talking about high functioning anxiety, how to feel less burnt out and the emotional cost of having to hold it all together. So if this sounds like what you need - Keep Listening.

In this episode, I break down:

✔️ What is high functioning anxiety and why you might not realise you're 'high functioning'.
✔️ The emotional cost of people pleasing and looking like you're doing okay.
✔️ Why anxiety, feeling overwhelmed and chronic stress lead to burnout.
✔️ How to deal with high functioning anxiety in the modern world.

Whether you’re dealing with people pleasing, burnout or feeling like you have to 'hold it all together, keep listening.

Follow Anxiously Capable for more calming episodes on anxiety, OCD, overthinking, and healing without perfection

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess

If you’ve ever found yourself obsessively replaying conversations, overanalysing your actions, or spiralling into “What if I’m a bad person?” thoughts — this episode is for you.

As a therapist, I see this struggle often in people with anxiety and OCD. In this episode, I break down:
✔️ Why OCD and anxiety make you doubt your own character
✔️ Thought-action fusion & the fear of ‘being bad’
✔️ Why anxiety targets what you care about most
✔️ The reminder you need: your thoughts aren’t proof of who you are

Whether you’re dealing with intrusive thoughts, high-functioning anxiety or OCD, this episode will help you feel less alone and more capable.

Follow Anxiously Capable for more calming episodes on anxiety, OCD, overthinking, and healing without perfection.

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess

What actually helps when anxiety feels unbearable? In this episode, I’m sharing the honest truths and reminders I wish someone had told me when my anxiety was at its worst. These are the lessons I learned the hard way—like how you’re not broken (just overwhelmed), why avoidance makes anxiety worse, and how learning to rest changed everything.

Whether you're in a spiral, feeling lost, or just need someone to sit beside you and say “I get it,” this episode is for you.

🔔 Follow the podcast for more weekly episodes on anxiety, OCD, intrusive thoughts and self-trust—and share this one with someone who needs to hear it.

Lets Connect!

Follow me on Instagram ⁠⁠

Follow the Podcast on Instagram

⁠⁠Work With Me - 1-1 Therapy⁠⁠

⁠⁠How to Stop Ruminating/ Overthinking (guide)⁠⁠

⁠⁠OCD Recovery Action Plan (course) ⁠

Disclaimer - This channel/ podcast exist for psychoeducation & marketing purposes. This is not a replacement for professional mental health support or therapy. While I am a therapist, I am not your therapist and this content does not substitute a professional, therapeutic relationship. Please reach out to a mental health professional for a higher level of care.

Take Care!

Jess | Therapy with Jess