438 This 3-Minute Script Can Shift How You Face Your Anxiety Today

Your Anxiety Toolkit - Anxiety & OCD Strategies for Everyday

Kimberley Quinlan, LMFT | Anxiety & OCD Specialist

Self-improvement, Education, Anxietymindfulnessmeditation, Mental Health, Health & Fitness

4.9 • 802 Ratings

🗓️ 16 June 2025

⏱️ 14 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, Kimberley Quinlan shares a compassionate 3-minute morning script designed to help you gently shift your mindset, speak to yourself with kindness, and take brave steps forward—even when anxiety feels overwhelming.

Transcript

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0:00.0	If you've got anxiety, you're in the right place. Today I'm bringing you a three-minute script
0:07.8	that you can use to help you manage your anxiety today. Hello, my name is Kimberly Quinlan.
0:15.6	Welcome to your anxiety toolkit where we bring you virtual hugs and hopeful strategic skills to help you manage your anxiety.
0:24.5	I'm so thrilled you're here with me today. I am going to give you a specific three-minute script.
0:32.2	You can even listen to it from me every morning if you choose or you can download the script, put it in your own voice, record it, listen back to it from me every morning if you choose, or you can download the script, put it in your own
0:38.7	voice, record it, listen back to it. Whatever serves you best, my goal is to give you a script
0:46.0	that can get you up in the morning, get you going with your day so that anxiety does not
0:51.8	take over and take control. So let's do this together. I am so excited
0:56.8	to be with you here today. Now before we get started, I wanted to talk to you about the ways in
1:06.5	which anxiety can take over your day. Maybe you have health anxiety and your anxiety is telling
1:14.2	you to keep checking. Maybe you have social anxiety. Your anxiety is telling you to avoid that event
1:20.1	or that interaction today. Maybe you have depression and it is telling you that you cannot get out
1:27.2	of bed that it's not even worth it. Maybe you have OCD and it's telling you that you cannot get out of bed that it's not even worth it.
1:29.4	Maybe you have OCD and it's wanting you to do compulsions.
1:32.5	Maybe it's panic disorder and it's telling you to do everything you can to avoid that panic attack.
1:39.6	No matter what you're struggling with today, I want to encourage you to change the mindset you
1:48.7	have. Now, that doesn't mean like you just click your fingers and you feel like, oh, I've got a
1:53.2	great mindset. Now, no, that's not what we're talking about. We're talking specifically about
1:58.6	the way in which you talk to yourself.
2:03.8	That matters.
2:05.8	In fact, it matters more than most of the skills we teach here at your anxiety toolkit.
2:12.4	Now, while we need all of those skills, absolutely, the thing to remember here is how you talk to yourself, how you
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