Kimberley Quinlan, CBT School

Kimberley Quinlan, CBT School Offering Specialized Treatment Programs for Anxiety and Eating Disorders using Cognitive Behavioral

A scary thought doesn’t get louder because it’s dangerous.It gets louder because it’s fought, judged, and pushed away 🧠💭...
01/14/2026

A scary thought doesn’t get louder because it’s dangerous.
It gets louder because it’s fought, judged, and pushed away 🧠💭

When we label a thought as “bad” or urgently try to make it disappear, OCD interprets that as a threat, and turns up the volume.
Not because you’re doing anything wrong…
…but because your brain is trying to protect you.

When you practice letting the thought come and go, without arguing, judging, or fixing, it often shrinks on its own.
Less fuel. Less grip. Less power.

This isn’t about liking the thought.
It’s about changing your relationship to it.

Do you notice your thoughts getting bigger when you fight them?

01/14/2026

When your brain won’t stop looping…
you don’t need to finish the thought.
You don’t need certainty first.
You don’t need one more answer.

Sometimes the skill is simply what you say back:
1. “I’m noticing overthinking.”
2. “This doesn’t need to be solved.”
3. “I’m not required to figure this out.”
4. “Not engaging right now.”
5. “This feels urgent, but it isn’t.”
6. “I can leave this unanswered.”
7. “Thinking more won’t help.”
8. “This is mental noise.”
9. “I’m allowed to move on without closure.”
10. “I can notice this without continuing it.”
11. “I can come back to the present moment.”
12. “I can do the next right thing anyway.”
13. “I’m choosing action over analysis.”
14. “I’m stepping out of the loop.”
15. “Back to what I’m doing.”

Overthinking doesn’t stop because you solved it.
It stops when you stop feeding it.

Save this for the next mental spiral and then comment RESET if you want to learn exactly how to stop rumination in its tracks.

🤍

Mindfulness can be one of the most misunderstood tools for OCD, and also one of the most powerful 🧠💛This isn’t about cal...
01/13/2026

Mindfulness can be one of the most misunderstood tools for OCD, and also one of the most powerful 🧠💛

This isn’t about calming your thoughts, stopping anxiety, or “thinking positively.”

It’s about noticing what’s already happening, in your body, your breath, and your mind, without immediately trying to fix it.

When you begin to notice:
• what triggers you
• where you are
• what you’re feeling in your body
• the story your mind is telling

…you create space.
And that space is where response prevention becomes possible.

Mindfulness helps you catch the moment before the compulsion, so you can practice a different response, even when it’s uncomfortable.

What part of mindfulness feels hardest for you right now, body sensations, thoughts, or staying present?

I meant it. Which one are you, really? Also, Comment RESET and I’ll help you@make these exact changes when you are spir...
01/12/2026

I meant it.

Which one are you, really?

Also, Comment RESET and I’ll help you@make these exact changes when you are spiraling.

Mindfulness doesn’t have to be quiet, long, or done “the right way.”It’s simply the practice of coming back to the prese...
01/12/2026

Mindfulness doesn’t have to be quiet, long, or done “the right way.”
It’s simply the practice of coming back to the present moment, again and again 🧠💛

That might look like noticing your breath for 30 seconds.
Feeling your feet on the ground as you walk.
Tuning into your body, your food, or the world around you, just as it is.

These moments aren’t about clearing your mind or making anxiety disappear.
They’re about building awareness, steadiness, and a kinder relationship with yourself.

You don’t need to do all of these.
Just one small moment of noticing is enough to begin.

Which mindful activity feels most doable for you right now?

01/09/2026

How we talk to ourselves CHANGES EVERYTHING

If you are mean, the anxiety will continue to spiral.
But things can slow down when we actually tend to our needs. Try it!

01/09/2026

Day 1/30 of letting the jar decide which skillful response for anxiety I should share with you today��Follow me and then comment RESET if your New Year’s resolution is to stop ruminating!

Bedtime can be such a vulnerable moment.The world gets quiet… and suddenly your mind gets very loud 🌙🧠If you’ve ever fou...
01/08/2026

Bedtime can be such a vulnerable moment.
The world gets quiet… and suddenly your mind gets very loud 🌙🧠

If you’ve ever found yourself watching the clock, bargaining with sleep, or feeling frustrated that your body won’t “just relax,” this is for you.

One of the biggest shifts I teach my clients is this:
✨ Stop trying to force sleep, and start helping your nervous system feel safe enough to rest.

These four gentle, science-backed shifts aren’t about doing bedtime perfectly. They’re about slowing things down, reducing urgency, and responding to yourself with kindness instead of pressure. And when that happens? Sleep often follows on its own.

If nighttime anxiety or intrusive thoughts have been keeping you stuck, I walk you through this approach step-by-step in this week’s podcast episode 🎧

👉 Here is the link to listen: https://kimberleyquinlan-lmft.com/category/podcast/

01/08/2026

Day 3/30 of letting the jar decide which skillful response for anxiety I should share with you today��Follow me and then comment RESET and I’ll show you how to stop ruminating and get your brain back from worry TODAY!

Follow me and then comment RESET to learn how to stop ruminating, overthinking, and spiraling when difficult emotions ar...
01/07/2026

Follow me and then comment RESET to learn how to stop ruminating, overthinking, and spiraling when difficult emotions arise

I love you all. Be gentle and kind.

Stress has a sneaky way of turning the volume up on OCD 🧠📈Not because you’re doing life wrong, but because OCD thrives w...
01/07/2026

Stress has a sneaky way of turning the volume up on OCD 🧠📈

Not because you’re doing life wrong, but because OCD thrives when your nervous system is overwhelmed.

Reducing stress isn’t about creating a “perfect” lifestyle or eliminating anxiety altogether.
It’s about building capacity, so when intrusive thoughts show up, they don’t run the whole show.

Think of stress support as giving your brain a little more room to breathe 🌬️
Sleep, movement, connection, hobbies, and time boundaries don’t treat OCD on their own, but they absolutely make ERP, CBT, and recovery work more doable.

And one gentle reminder I share often:
✨ You don’t have to do all of these.
✨ You don’t have to do them perfectly.
✨ One small, values-based choice at a time is enough.

💬 I’d love to hear from you:
Which stress-reducing habit feels most supportive for you right now, or which one feels hardest to prioritize?

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Calabasas, CA
91302

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Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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+18184523510

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