Kimberley Quinlan, CBT School

09/26/2025

Living with Body Dysmorphic Disorder (BDD) often means battling a harsh inner critic—the voice that says you’re “not enough” or that others are noticing your flaws. That voice fuels shame and anxiety, making recovery feel overwhelming.

Here’s the hopeful part... self-compassion is the antidote. It doesn’t mean forcing yourself to love every part of how you look. Instead, it’s about softening that inner voice, stepping away from the mirror without judgment, and treating yourself with the same kindness you’d offer a dear friend. 🌼

With practice, self-compassion can become one of your strongest tools in healing. It builds resilience, eases shame, and helps you connect with what truly matters in life. 🌟

What’s one gentle way you could bring kindness to yourself today?

09/25/2025

Many people wonder… what’s the difference between OCD and BDD? 🤔

Both involve intrusive thoughts and compulsions, but the focus can look very different:
✨ OCD obsessions can cover a wide range of topics (safety, health, morality, “just right” feelings, etc.).
✨ BDD obsessions zero in on body image and appearance.

The best news? Both OCD and BDD can improve with the right tools and support. When we understand the differences, we can meet ourselves with kindness instead of judgment. 💛

What’s a kind phrase you tell yourself on hard days?

09/24/2025

Remember this, my friends: courage isn’t about waiting until things feel easy—it’s about choosing to step forward while things feel uncertain, sticky, or overwhelming. 💛

Every hard thing you face today is also an opportunity to strengthen your resilience, practice compassion for yourself, and live a life guided by your values. 🌱

You are capable of doing hard things and of holding kindness for yourself along the way. 🌸

💬 What’s one hard but meaningful step you’re choosing today?

09/23/2025

If the mirror keeps “zooming in” on one tiny detail, it’s not vanity—it’s a brain-based perception glitch we can treat. 🧠🪞

In this week’s Your Anxiety Toolkit episode, I sit down with BDD specialist Chris Tronsden, LMFT to unpack what BDD really is, why reassurance and camouflaging keep you stuck, and the simple, science-backed skills that help you zoom out and reconnect with your life. We walk through the arm’s-length mirror routine, reducing checking/filters, gentle life-reentry steps, compassion for shame, and when meds can support insight. 🎧🌱

You can listen here: https://kimberleyquinlan-lmft.com/category/podcast/

Which tiny “zoom-out” step will you try this week?

09/22/2025

So many people with OCD and BDD tell me they feel confused about what separates the two—and I get it. 💛 Both involve intrusive thoughts and compulsions, but the focus and function can look different.

👉 With OCD, obsessions often branch into all kinds of topics—safety, morality, health, relationships, “just right” feelings, and more.
👉 With BDD, the focus narrows in on body image and appearance, with compulsions aimed at fixing or neutralizing those painful feelings.

Here’s what matters most: neither OCD nor BDD defines your worth. Learning the differences helps us respond with compassion instead of fear and helps us to find the right tools because treatment strategies differ. 🌟

💬 What’s one thing you’ve learned that helps you understand the difference between OCD and BDD more clearly?

09/19/2025

Anxiety isn’t one-size-fits-all ✨

🌊 GAD = worries that bounce from topic to topic (everyday stress on overdrive).
🔁 OCD = intrusive, sticky thoughts + compulsions to relieve the anxiety.

The BIGGEST difference? OCD thoughts feel intrusive and misaligned with your values (aka ego-dystonic), while GAD worries feel like everyday stress turned up way too high. ⁠

Knowing the difference matters—it’s the first step toward getting the right help. 💛

Tell me in the comments—which fact surprised you the most? ⬇️⁠

09/18/2025

Obsessions often feel louder at night when everything else goes quiet. 🧠⁠
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Compulsions might feel even harder to resist, pulling you into a cycle that disrupts your rest.💔 ⁠
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After a rough night’s sleep, exhaustion can lower your ability to manage anxieties, making it even harder to resist compulsions the next day. 😴➡️⁠
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It’s a tough loop, but here’s the good news: when you improve one, you can improve the other! 🌟🔄 ⁠
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You deserve restful nights and peaceful days.🌼 ⁠
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Do you struggle with unhealthy sleep patterns?⁠
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09/17/2025

OCD can sometimes make you feel like you’re the only one going through it—but the numbers tell a very different story. 🌎✨

Research shows that millions of people worldwide experience obsessive-compulsive disorder. That means you’re part of a strong, resilient community learning how to navigate uncertainty, manage intrusive thoughts, and lean into healing practices like ERP and mindfulness. 💪🧠💛

Knowing the facts can remind us that OCD is not rare, and it’s absolutely treatable with the right tools and support. Let these stats be a gentle reminder that what you’re facing is real, valid, and worthy of care. 🌟

💭 What’s one statistic about mental health that surprised or encouraged you the most?

09/16/2025

Kids can experience OCD at any age—but the way it shows up can look very different. 🧠✨

Younger kids may struggle to explain their fears, while teens might be able to put words to their obsessions (but still need support).

👉 The good news? Evidence-based treatment works at every age. It just needs to be adapted to your child’s stage of development. 💛

Which part of this surprised you most about how OCD shows up in kids?

09/15/2025

Check out this week's episode of the podcast.

Discover child-friendly OCD treatment strategies—build bravery, reduce accommodation, and support kids with ERP.

09/15/2025

Stress doesn’t cause OCD—but it can make symptoms feel a whole lot louder. When life feels overwhelming, our nervous system gets thrown off balance, which can leave OCD with the perfect opening to sneak in and take charge. 💥

The good news? Stress management is a skill you can learn and practice. ✨

Small daily choices—like moving your body, setting boundaries around your time, and leaning on support—can make a real difference in how you cope with OCD. 🌱

Remember, this isn’t about “fixing” yourself. It’s about creating a foundation that helps you ride the waves of OCD with more steadiness and compassion. 🌊

What if one free training could change everything about how you relate to OCD?

Comment “OCD 101” and I’ll DM you our FREE video Training! Let’s get you the tools that actually work.

09/12/2025

Progress isn't always loud. Sometimes it’s just quietly showing up, even when fear is shouting.⁠

If you’re in the thick of it right now, navigating anxiety, doing exposures, or resisting compulsions...please hear this: You’re doing something so brave. 🧠✨

Every time you face fear instead of avoiding it, you’re rewiring your brain. Every moment you choose values over comfort, you’re building a stronger foundation. And that strength? It adds up. 💪

Healing doesn’t always feel like progress in the moment, but it is! Keep going, even if your legs are shaking. 🌈

What’s one small thing you’ve done this week that felt hard but aligned with your values?