Anxiety can show up in a lot of different ways—from constant worry and racing thoughts to panic attacks, OCD, stress, avoidance, and that nagging feeling that something just isn’t right.

In this episode of The Self Help Briefing, Mike and Jen take a closer look at anxiety disorders and why working with a therapist who specializes in anxiety can make a difference. They also spotlight Calm Anxiety CBT Therapy Clinic and its work with clients in Chicago’s Andersonville community.

You’ll hear about several approaches commonly used in anxiety treatment, including Cognitive Behavioral Therapy (CBT), Exposure and Response Prevention (ERP), Acceptance and Commitment Therapy (ACT), mindfulness-based strategies, and EMDR.

Mike and Jen also talk about what it can feel like to start therapy, the importance of finding a therapist who feels like a good fit, LGBTQ-affirming care, virtual therapy, and why you don’t have to wait until anxiety completely takes over your life before asking for help.

• Why anxiety disorders are so common
• Why some people wait to seek help
• The value of specialized anxiety treatment
• How CBT, ERP, ACT, EMDR, and mindfulness may be used in therapy
• Virtual and in-person therapy options
• Why LGBTQ-affirming mental health care matters
• What to expect when reaching out for therapy
• Calm Anxiety Clinic’s presence in Andersonville

I can ask for help before anxiety takes over my life. I can learn new skills to create a calmer existence.

Calm Anxiety CBT Therapy Clinic provides specialized anxiety treatment for people in Chicago and throughout Illinois. For those who prefer in-person care, the clinic offers services in the Andersonville area along with virtual therapy options.

Learn more about anxiety therapy in Andersonville: Calm Anxiety CBT Therapy Clinic — Andersonville

National Institute of Mental Health — Anxiety Disorders Learn more about anxiety disorders, symptoms, treatment, and current prevalence information.

NIMH: Anxiety Disorders

Information about Calm Anxiety CBT Therapy Clinic, its approach to anxiety treatment, services, and locations was developed from information provided by the clinic.

Calm Anxiety CBT Therapy Clinic FAQs

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.

Are you the person everyone counts on—the fixer, the organizer, the one who steps in because “if I don’t do it, it won’t get done”? Being responsible can be a strength, but chronic responsibility can leave you carrying responsibilities that were never really yours—and feeling exhausted by all of it.

In this episode of The Self Help Briefing, Mike and Jen explore chronic responsibility and why some people have such a hard time letting other people take the wheel. They talk about the belief that everything depends on you, how over-responsibility can show up at work and in relationships, and why stepping back can feel surprisingly uncomfortable.

In This Episode

• The “if I don’t do it, it won’t get done” mindset
• How chronic responsibility can develop over time
• The “Who Else Could Do This?” test
• Why letting something small go wrong can actually be useful
• Over-responsibility in romantic relationships
• Creating a recurring “not my job” boundary
• Asking what you fear will happen if you don’t step in
• How CBT can help challenge automatic beliefs about responsibility
• When chronic responsibility starts looking more like burnout

Today’s Affirmation

“I am allowed to let go of what isn’t mine to carry. I can trust others to step up, and I don’t have to hold everything together.”

📖 Book Recommendation

Set Boundaries, Find Peace: A Guide to Reclaiming Yourself by Nedra Glover Tawwab

A practical guide to identifying boundaries, communicating your needs, and learning that taking care of yourself doesn’t require taking responsibility for everyone else. See Amazon for pricing

Source Article

Are You Chronically Responsible? 7 Ways to Stop Carrying Everything Calm Anxiety CBT Therapy Clinic

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.

Could sleeping naked actually help you sleep better? Research suggests that nighttime body temperature plays an important role in sleep quality, and ditching your pajamas may have some surprising benefits for comfort, intimacy, and overall well-being.

In this episode of The Self Help Briefing, Mike makes a confession: he sleeps completely naked—and Jen has questions. From body temperature and sleep quality to intimacy, mood, and reproductive health, Mike and Jen explore some of the potential benefits of sleeping in the buff.

They also look at the science behind keeping cool while you sleep, why skin-to-skin contact may encourage bonding between partners, and why sleeping naked isn't necessarily for everyone.

And yes, after their recent conversation about morning wood, Jen has a few thoughts about Mike's preferred sleepwear—or lack thereof.

In This Episode

• Why body temperature matters during sleep
• Sleeping cooler and sleep quality
• Skin-to-skin contact, oxytocin, and intimacy
• Sleep quality and emotional well-being
• Why nighttime temperature may matter for male reproductive health
• How to experiment with sleeping naked if you're used to pajamas
• Mike's own experience sleeping in the buff

Today's Affirmation

“I give myself permission to rest, let go, and be completely comfortable in my own skin.”

Recommended Reading

Sleep Soundly Every Night, Feel Fantastic Every Day By Dr. Robert S. Rosenberg

A practical guide to understanding sleep problems and making changes that can help improve the quality of your sleep.

Amazon: https://amzn.to/4httdSl

Sources & Related Reading

Journal of Physiological Anthropology Effects of Thermal Environment on Sleep and Circadian Rhythm https://jphysiolanthropol.biomedcentral.com/articles/10.1186/1880-6805-31-14

Harvard Medical School – Division of Sleep Medicine Sleep and Mood https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-87

FOREO – MYSA The Power of Skin-to-Skin Contact in Mental Health https://www.foreo.com/mysa/the-power-of-skin-to-skin-contact-in-mental-health

Related Reading

Guy Counseling Why Do Men Get Morning Wood? https://guycounseling.com/men-morning-wood/

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.

Are you dating someone who is already married and wondering what to do next? Relationships with married partners can involve secrecy, guilt, hope, intense attachment, and difficult questions about whether the situation will ever truly change.

In this episode of The Self Help Briefing, Mike and Jen talk honestly about what it can be like to become involved with someone who is married. They explore why these relationships can be so hard to leave, why promises and actions don’t always match, and how waiting for someone else to make a decision can gradually reshape your own life.

Mike and Jen talk about:

• How relationships with married partners can begin
• Why secrecy becomes part of the structure of the relationship
• Guilt, shame, and the difference between feelings and choices
• The question many people eventually ask: “Will they ever leave?”
• Why actions matter more than promises
• The emotional and practical cost of waiting
• Why inconsistent attention can make attachment feel even stronger
• Patterns of being drawn to emotionally unavailable people
• Protecting your friendships, goals, finances, and independence
• What leaving can look like when you’re deeply attached
• Making a conscious decision instead of letting the situation decide for you

Not “Just Friends” by Shirley P. Glass, PhD

This book explores how emotional and physical boundaries can gradually shift, how relationships outside a committed partnership develop, and what happens when secrecy and attachment begin changing the people involved.

Book link: https://amzn.to/4z2yCGx

AI'm Dating a Married Man!

Article on the Couples Counseling website in Chicago from Chicago couples therapists. See I'm Dating a Married Man WTF Do I Do?

“I deserve a relationship where I am fully chosen, fully seen, and free to build a life that isn’t hidden in the margins.”

Ask yourself one honest question about the relationship you’re in:

“If nothing changed for the next two years, would this still be the life I want?”

You don’t have to make a decision today. Just give yourself permission to answer honestly.

Related Pod: Why am I always anxious?

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.

Why do guys wake up with morning wood—and what exactly is happening while they sleep? In this episode of The Self Help Briefing, Mike and Jen tackle one of those totally normal body questions that almost everyone knows about but hardly anyone talks about.

With plenty of laughs along the way, they explore what causes morning erections, what REM sleep and hormones have to do with them, why a full bladder may sometimes play a role, and why morning wood can actually offer useful clues about how the body is functioning.

In This Episode

• Why erections can occur several times during sleep
• What REM sleep has to do with morning wood
• How morning hormones may contribute
• Why touch and physical stimulation can trigger an erection during sleep
• The surprising connection between a full bladder and morning erections
• Why waking up without morning wood occasionally isn't necessarily a problem
• When a persistent change might be worth discussing with a healthcare provider
• Why there’s absolutely no reason to be embarrassed by normal body functions

Today's Affirmation

My body doesn’t need to embarrass me. I can understand it, take care of it, and trust that being human is perfectly normal.

Source Article

Waking Up to Morning Wood? Here Are 10 reasons why Guy Counseling

Morning Wood Reasons on Guy Counseling

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.

Do you ever replay a conversation over and over again, analyzing what you said, how you said it, and what the other person might have thought? Those mental replays can quickly turn ordinary reflection into anxiety, self-doubt, and rumination.

In this episode of The Self Help Briefing, Mike and Jen explore why our minds sometimes get stuck replaying conversations and why perfectionism, social anxiety, and uncertainty can make the cycle even harder to break.

They also talk about practical ways to quiet the mental replay, including challenging assumptions, practicing mindfulness, showing yourself more compassion, and bringing your attention back to the present.

In This Episode

• Why we replay conversations in our heads
• The difference between reflection and rumination
• How anxiety and perfectionism can fuel overthinking
• Why we often assume other people are judging us
• How CBT can help challenge unhelpful thought patterns
• Using mindfulness to return to the present
• Why self-compassion matters when you're second-guessing yourself

Today's Affirmation

I don’t have to replay the past to feel safe. I can let the moment go, trust myself, and return to the present.

Recommended Reading

Chatter: The Voice in Our Head, Why It Matters, and How to Harness It by Ethan Kross

If you find yourself getting caught in your own head, Chatter explores the inner voice that can keep worries, mistakes, and conversations circulating long after the moment has passed—and offers practical ways to change your relationship with that internal dialogue.

https://amzn.to/4fW27AP

Source Article

I Can’t Stop Replaying Conversations in My Head Calm Anxiety CBT Therapy Clinic. If you are looking for anxiety therapy in Andersonville Chicago, Calm Anxiety Clinic has an office.

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.

Do you always feel anxious? Do you have this overwhelming feeling that something bad is going to happen, even though you logically know you're OK? Well, you aren't alone.

In this episode of The Self Help Briefing, Mike and Jen explore why anxiety can feel so intensely physical—and why your brain sometimes sounds the alarm even when there’s no immediate danger.

They break down anxiety as a kind of forecasting system, constantly scanning for possible threats and trying to predict what might happen next. The problem? When information is incomplete, an anxious brain can fill in the blanks with worst-case scenarios.

You’ll also hear why avoidance, reassurance-seeking, repeated checking, and even Googling symptoms can provide short-term relief while unintentionally keeping the anxiety cycle alive.

Mike and Jen discuss:

• Why anxiety can trigger a very real fight-or-flight response

• How uncertainty can make ordinary situations feel threatening

• Why physical sensations can sometimes become anxiety triggers themselves

• How avoidance and reassurance-seeking reinforce anxious predictions

• How cognitive behavioral therapy (CBT) can help challenge those predictions

• Why the goal isn’t to eliminate anxiety completely, but to respond to it differently

I can feel anxious without assuming I’m in danger.

The next time you notice anxiety kicking in, give yourself 90 seconds before reacting.

Before checking, Googling, seeking reassurance, or immediately trying to make the feeling disappear, notice what your body is doing. Take a few slow breaths and remind yourself:

Feeling anxious doesn’t automatically mean I’m in danger.

Rewire Your Anxious Brain by Catherine M. Pittman, PhD, and Elizabeth M. Karle, MLIS

The book explores how different systems in the brain contribute to anxiety and offers practical strategies for changing the way you respond when your internal alarm system activates.

https://amzn.to/4wpteuv

For additional information and statistics about mental health in the United States:

National Institute of Mental Health — Mental Illness Statistics https://www.nimh.nih.gov/health/statistics/mental-illness

This episode was developed in part from:

Why Anxiety Feels Dangerous Even When You’re Safe Calm Anxiety CBT Therapy Clinic

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.

Can you be happy in a committed relationship and still feel attracted to someone else? Attraction outside a relationship is surprisingly common, but it can trigger guilt, confusion, and questions about what those feelings really mean.

In this episode of The Self Help Briefing, Mike and Jen explore why noticing someone else doesn't necessarily mean your relationship is in trouble. They talk about the difference between attraction and action, sexual fantasies, emotional boundaries, secrecy, and how an outside attraction can sometimes tell you something worth understanding about yourself or your relationship.

In This Episode

Mike and Jen talk about:

• Why attraction to other people can happen even in committed relationships
• The important difference between attraction and action
• Why a crush or sexual fantasy doesn't automatically equal cheating
• The idea that attraction can be information rather than an instruction
• What the person you're attracted to might represent
• When an innocent attraction begins turning into secrecy
• Emotional boundaries and recognizing when you're feeding an attraction
• Reinvesting energy into the relationship you're already in
• When creating distance from someone may be the healthiest choice
• How individual or couples therapy can help when attraction becomes confusing or difficult to manage

Today's Affirmation

“I can notice attraction without questioning the love I have chosen.”

Today's Mission

Smile at a random person and send them positive energy.

Source & Further Reading

Today's conversation was inspired in part by this article from Couples Counseling Chicago:

I’m in a Relationship But Attracted to Someone Else: What Does It Mean?

If you enjoyed today's conversation, be sure to follow The Self Help Briefing on your favorite podcast platform. And if you have a moment, we'd really appreciate a quick review. It helps other listeners discover the show.

You can visit the podcast at www.theselfhelpbriefing.com to check out our latest episodes or to make contact.

The Self Help Briefing may include affiliate links. If you make a purchase through one of these links, the podcast may earn a small commission at no additional cost to you. Recommendations are selected because we believe they may be useful or relevant to the topic being discussed.

The Self Help Briefing is provided for educational and informational purposes only. Nothing discussed on the podcast should be considered medical, psychological, mental health, legal, or other professional advice. If you have concerns about your physical or mental health, please consult an appropriately qualified professional.

The Self Help Briefing is a production of G Digital Studios. Episodes may be developed from sources available online. Episode artwork may be created using Adobe Firefly or other royalty-free sources. Articles, books, and other resources discussed in an episode are credited and linked in the show notes when applicable. Voiceovers are generated using synthesized audio.