The 18 Minutes Podcast
The 18 Minutes Podcast is a resource for anxiety disorder sufferers, aiming to help them move from fear to freedom. Hosted by Amanda Claessens, it focuses on rediscovering parts of oneself that anxiety may have taken away. The podcast encourages stepping into the world with courage, clarity, and heart, inspiring growth in others. It also has a community on TikTok, Instagram, and YouTube.
Episodes
Using AI When You're Feeling Anxious
We've all done it. Waking up anxious at 2am and pulling up ChatGPT to ask it our burning questions. Are we ok? What can we do to calm down? How do we keep this from happening again? Today I'm talking about my own AI use and what I learned from it. I cover the limitations and risks of using chatbots as therapists, and how we can use it thoughtfully to help us grow. Enjoy! Get your FREE Fe
The Fear of Dizziness
If you struggle with the fear of dizziness, this episode is for you! Today I talk about why it's such a common fear among sufferers of disordered anxiety, what the causes are, and what we can do to overcome it. Enjoy! SOURCES: https://birchgrovementalhealth.com/would-anxiety-cause-dizziness/https://my.clevelandclinic.org/health/symptoms/6422-dizzinessGet your FREE Fear to Freedom Guide here!
How Avoidance Keeps Us Stuck
Today's episode is all about my favorite fear trap: avoidance. It feels like coping, but isn't actually helping us the way we think it is. In this episode I walk through six ways avoidance can be keeping you stuck (often without your realizing it). Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandak
Fear Is Good For You
This week we're flipping the script on fear. Fear is not just the enemy we've been treating it as for years. In this episode of The 18 Minutes podcast I walk through the reframes that helped me come to love this work, including how fear builds your tolerance for discomfort, what it actually takes to move through fear (instead of around it), and how fear shows us what really matters to us
Moving From Fear to Freedom
This episode is the heart of everything I talk about on the show: the path from fear to freedom. I share some of my own story and then walk you through the four shifts that made all the difference for me: learning that we can actually change, that we are more capable than we've been told, what real bravery actually looks like, and how confidence and feeling empowered get built. If you've
Why Facing Your Fears Isn't Working
If you're doing the work and feel like your exposure practice isn't paying off, this one's for you! I walk through what I think are some of the most reasons facing your fears might not be moving you forward. Plus a couple of reminders most of us need to hear (recovery is measured by what you're doing with your life, not by how anxious you feel doing it!). Most "stuck"
Healthy Anxiety Habits Gone Wrong
Some of the most common "healthy" habits in the wellness and anxiety recovery world (breathing exercises, grounding techniques, meditation) can actually be the thing keeping you stuck. In this episode I walk through five of them, the genuine pros of each one, the trap each one falls into when it turns into a safety behavior, and the simple way to tell whether a habit is helping you or ho
Who Are You Without The Anxiety?
What's left when the anxiety finally subsides? In this episode I talk about a part of recovery I LOVE: when anxiety has been part of you for years, you get to actually rediscover who you are without it. I share how anxiety became the center of my own identity, why losing it can feel disorienting, and the practical work of reclaiming the person underneath the fear. Plus - a few things I discov
What To Do When Anxiety Comes Back
What do you actually do when anxiety comes back after you thought you'd put it behind you? In this episode I talk about why recovery was never a straight line to zero, and why I measured my own recovery by "widening the gaps" between panic attacks instead. I get into why a single anxious moment usually isn't the "setback" you think it is (and what a real setback actua
What Partners of Anxious People Need to Know
If you love someone with disordered anxiety, your most loving instincts are often what's keeping their disordered anxiety alive. I unpack the research on family accommodation, why reassurance is a long-term harm even when it feels kind in the moment, and the caregiver burden conversation we shy away from. Includes real examples from my own recovery and how my partner showed up alongside me. I
Agoraphobia 101: What It Is and How To Recover
Has your world been gradually getting smaller? Fewer places you'll go, more cancellations, a mental map of where it feels safe and where it doesn't? You might be dealing with agoraphobia. In this episode I unpack the real definition (it's not "fear of open spaces"), the panic-and-avoidance loop that builds it, a little entry-level neuroscience on what your amygdala and sym
Overpreparing Is Making You Anxious
Overpreparing might be the most socially acceptable safety behavior there is. It doesn't always look like anxiety, it looks like being responsible! In this episode I unpack what overpreparing actually is, why our brains love it so much, and the mental and physical cost we pay for it. Then we talk about how to gradually let go of it without flipping your whole life upside down, and what life l
How To Prepare For a Panic Attack
You're probably going to have another panic attack. Sorry!! But what if you could prepare for it in a way that actually moves your recovery forward? In this episode, I walk through the mindset shift that changed my own recovery, the neuroscience of why you can't think your way through panic in real time, and a practical toolkit for setting yourself up before the next adrenaline surge hit
Why Anxiety Feels Worse at Night (and what to do about it!)
Ever wake up at 2am in panic mode? This episode is for you! Today I'm talking all about nighttime anxiety. How to recognize it, why it happens, and practical steps to move past it. Thanks for listening! FREE Recovery Guide: https://the18minutes.com/TikTok: https://www.tiktok.com/@the18minutesInstagram: https://www.instagram.com/the18minutes/Get your FREE Fear to Freedom Guide here! TikTok:
Why Can't I Calm Down?!
On this episode of The 18 Minutes I get into the science behind why it feels IMPOSSIBLE to calm down during an episode of intense anxiety or panic, and what we can do about it. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
What Not To Do During Panic
Today's episode is a list of things that you might be doing that are keeping you stuck with disordered anxiety. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
Travel Anxiety Tips
Today's episode is all about travel anxiety. I'm a nervous traveler, and in this episode I lay out my best tips for making travel fun! I cover how to manage anticipatory anxiety, feeling stuck, social anxiety, the fear of flying, and separation anxiety (and, of course, how to use the fear to overcome our anxiety disorders). Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyam
Anxiety & The Illusion of Control
As overly anxious people, we CLING to anything we can control, often to our own detriment. In this quick chat-style podcast I cover the topic of control, and why reaching for it could be hindering our recovery. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
Disordered Anxiety: Mindfulness vs. Avoidance
Mindfulness! You may have used this practice as a means of escaping your anxious feelings, but it can be used more effectively to help you overcome disordered anxiety altogether. In today's episode I share my experience using mindfulness while driving, and I give some tips on how you can practice mindfulness without giving into safety behaviors that are you keeping you stuck. Thanks for being
Beyond Coping: How To Overcome Disordered Anxiety
My how-to guide for overcoming disordered anxiety! In this episode I lay out what I would do to recover from an anxiety disorder if I were starting from the beginning. I cover 6 detailed steps to recovery, and explain how you can customize them to be effective tools for your own journey. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heya
Panic Disorder Help: Depersonalization & Derealization
DP/DR is a very real, very common experience for people who suffer from disordered anxiety. If you can relate, this episode is for you! Today I cover my own experience with derealization and depersonalization, the survival mechanism behind it, and how we can work to accept it and move through it. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTu
How To Overcome the Fear of Flying with Jenny Matthews, LMFT
If you are a nervous or phobic flyer, this one's for you! Jenny Matthews is a licensed therapist, and specializes in treating the fear of flying. In this episode we cover what fears the fear of flying is made up of, why it's such a common experience, and practical steps you can take to start working toward recovery. Enjoy! Jenny's Therapy Practice: https://stateofmindtherapy.com/ Ge
Anxiety & Reassurance
Reassurance-seeking is a common, unhelpful behavior in the context of disordered anxiety. Today's episode is all about what it is, how to recognize it in yourself, and some alternative behaviors to help you in your journey to recovery.Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
How To Overcome Intrusive Thoughts
Intrusive thoughts can be completely debilitating - but they don't have to be! In today's episode I cover common experiences, stigmatized experiences, why you're not broken, and how you might find relief. I'd love your feedback - send me a message! amanda@the18minutes.com Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @
The Fear of Fear and How To Overcome It
Did you know you could be afraid of fear itself? Today's episode is a deep dive on why it's important to understand the fear of fear, and why it's important to work towards overcoming it. This one could change your life!! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
How To Overcome Driving Anxiety
Ever had a panic attack in the car? This episode is for you! I cover why driving anxiety happens, why it's not dangerous, and how to overcome it and reclaim that piece of your life back from disordered anxiety. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
How To Have a Panic Attack
Ever wondered how to have an amazing panic attack? Now you can find out. Today's episode is all about how to have a panic attack that moves you toward better mental health. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
Anxiety: Regressing, Subconscious, and Rediscovery - with My Dad!
Today's guest is the man I've known the longest - my dad! Our conversation covers his journey through disordered anxiety, regressing and setbacks, and rediscovering yourself after recovery. Major dad wisdom coming your way! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
Why You Shouldn't Avoid Anxiety
Avoidance! Everyone does it; it's not great for anxious people. In today's episode I cover more of my story of avoidance and how it led to my full-blown panic disorder, WHY avoidance does that sometimes, and the importance of maintaining good mental health practices even after we've found recovery. Enjoy! Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @
Types of Anxiety & Treatment Options
Welcome, Mariah! We cover a LOT in this conversation - types of anxiety disorders, treatment options, when to be careful with exposures, "auf goose" excursions, and more. I know you'll get so much from Mariah's clinical expertise. Enjoy!RESOURCES: OCD & Anxiety Center of Minnesota: https://www.ocdmn.com/Psychology Today directory: https://bit.ly/3L3FhMdExposure and Desensit
Anxiety & Doing The Opposite
In episode 7 I cover the practice of "doing the opposite". I explain what it is and how to apply it to your own anxiety recovery journey. I hope this concept is as helpful to you as it has been to me!Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
How To Practice Acceptance
"How do I actually accept my feelings?!" Today you'll learn how! In this episode I cover what acceptance is, why it's so important to recovery, and how to do it step-by-step. Reach out with any questions (amanda@the18minutes.com), and check out my FREE recovery guide at the18minutes.com for more info on acceptance. Get your FREE Fear to Freedom Guide here! TikTok: @heyamandakl
Supporting Someone With Disordered Anxiety
Today's episode includes a special guest - my husband, Tom. Tom shares his experience and wisdom in supporting a partner with an anxiety disorder. We talk about what we got right, what we got wrong, and boil our experience down to three main pieces of advice for supporters. Tom has always been a great coach, and I hope you benefit from him wisdom as much as I do!Get your FREE Fear to Freedom
You Are Not Special
Today's episode is all about why you belong here. I cover why your disordered anxiety isn't incurable, even though many of us feel that way on our worst days. I also discuss a few of the common "taboo" anxieties, and why you can recover from those, too. This episode is primarily encouragement for anyone who feels like they're too complicated to recover from disordered anxi
Safety Behaviors
In episode 3 I cover safety behaviors - what they are, why we use them, and why they're a roadblock to disordered anxiety recovery. This one of the most important lessons I learned in my own recovery journey, and this will be one of many resources I create on the topic. As always, if you have questions or comments please send me a message on social media, or email me at amanda@the18minutes.co
Positive Self-Talk
Episode 2 is all about positive self-talk. Turns out, the way we talk to ourselves matters - a LOT. Whether or not you suffer from disordered anxiety, you can benefit from adjusting your internal monologue to skew more positive. Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
Disordered Anxiety 101 - From a Former Sufferer
This episode is disordered anxiety from a bird's eye view. We get into what disordered anxiety is (and the reason for the term), what exposure therapy is, and why it's such a powerful and important tool for changing our unhealthy mental patterns. This episode is a great place to start, and a great place to come back to for a refresh on the basics. Get your FREE Fear to Freedom Guide here
Intro - The 18 Minutes Podcast
Welcome to The 18 Minutes podcast! This resource covers all things anxiety and mental health. Whether you are someone who suffers from mental health issues, or you're the loved one of someone who does, this show is for you. Get your FREE Fear to Freedom Guide here! TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: amanda@amandaklay.com
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