en-uk https://www.worfolkanxiety.com/podcast The Worfolk Anxiety Podcast is designed to help you to control anxiety, live better and achieve more. Hosted by Chris Worfolk, each episode is designed to give you one skill, piece of knowledge of actionable step on handling anxiety. Advice on managing anxiety, living better and achieving more. Chris Worfolk anxiety,worry,stress,mental health no Chris Worfolk hello@worfolkanxiety.com © Worfolk Anxiety Management Pandemics are bad, as a rule. But there are silver linings, too. In this episode, I will look at some of the positive things that are coming out of coronavirus so that we can fight that negative bias that anxiety brings to our lives. https://www.worfolkanxiety.com/podcast/episodes/covid-19-positive-points Fri, 03 Apr 2020 06:00:00 +0000 Chris Worfolk 6:45 Pandemics are bad, as a rule. But there are silver linings, too. In this episode, I will look at some of the positive things that are coming out of coronavirus so that we can fight that negative bias that anxiety brings to our lives. COVID-19, coronavirus, pandemic, health anxiety, bias, positivity no https://www.worfolkanxiety.com/podcast/episodes/covid-19-positive-points If you spend too much time worrying about coronavirus, this is the episode for you. I will discuss the one question you can ask yourself to help you break out of spending hours trawling through COVID-19 news reports. https://www.worfolkanxiety.com/podcast/episodes/covid-19-breaking-the-worry-cycle Thu, 02 Apr 2020 06:00:00 +0000 Chris Worfolk 3:24 If you spend too much time worrying about coronavirus, this is the episode for you. I will discuss the one question you can ask yourself to help you break out of spending hours trawling through COVID-19 news reports. COVID-19, coronavirus, pandemic, health anxiety no https://www.worfolkanxiety.com/podcast/episodes/covid-19-breaking-the-worry-cycle In many parts of the world, supermarkets have struggled to keep up with demand. Toilet paper is a rare commodity during coronavirus. But is this a sign of people being selfish and showing the worst in humanity? I don't think so. In this episode, I will discuss the reasons for increased food consumption, as well as some psychological needs, and why empty shelves may be a sign that people are being considerate and taking the threat of self-isolation seriously. https://www.worfolkanxiety.com/podcast/episodes/covid-19-why-are-people-panic-buying Wed, 01 Apr 2020 06:00:00 +0000 Chris Worfolk 7:39 In many parts of the world, supermarkets have struggled to keep up with demand. Toilet paper is a rare commodity during coronavirus. But is this a sign of people being selfish and showing the worst in humanity? I don't think so. In this episode, I will discuss the reasons for increased food consumption, as well as some psychological needs, and why empty shelves may be a sign that people are being considerate and taking the threat of self-isolation seriously. COVID-19, coronavirus, pandemic, health anxiety, panic buying, stockpiling no https://www.worfolkanxiety.com/podcast/episodes/covid-19-why-are-people-panic-buying Many people with anxiety are angry at themselves for worrying. We have all of these COVID-19 worries, and then we beat ourselves up for spending so much time obsessing over it. In this episode, I will discuss the idea of the nurturing coach (or nurturing parent) and how we can develop a more positive relationship with our anxiety. https://www.worfolkanxiety.com/podcast/episodes/covid-19-mindset Tue, 31 Mar 2020 06:00:00 +0000 Chris Worfolk 6:28 Many people with anxiety are angry at themselves for worrying. We have all of these COVID-19 worries, and then we beat ourselves up for spending so much time obsessing over it. In this episode, I will discuss the idea of the nurturing coach (or nurturing parent) and how we can develop a more positive relationship with our anxiety. COVID-19, coronavirus, pandemic, health anxiety no https://www.worfolkanxiety.com/podcast/episodes/covid-19-mindset Taking a quick break from the psychology of COVID-19, we will look at how to stay safe during coronavirus. This episode is designed for anyone who wants to know the common safety techniques without having to trawl through the mainstream media to find them. Remember, though, that the best place for guidance is government advice. https://www.worfolkanxiety.com/podcast/episodes/covid-19-how-to-stay-safe Mon, 30 Mar 2020 06:00:00 +0000 Chris Worfolk 8:54 Taking a quick break from the psychology of COVID-19, we will look at how to stay safe during coronavirus. This episode is designed for anyone who wants to know the common safety techniques without having to trawl through the mainstream media to find them. Remember, though, that the best place for guidance is government advice. COVID-19, coronavirus, pandemic, health anxiety no https://www.worfolkanxiety.com/podcast/episodes/covid-19-how-to-stay-safe A lot of the anxiety around COVID-19 comes from predictable worries. Will I get ill? How will I cope if my family gets sick? What is happening about my job? Will the healthcare system be able to cope? In this episode, I will discuss some of the common worries and remind everyone that anxiety is a bias towards seeing the negative. https://www.worfolkanxiety.com/podcast/episodes/covid-19-common-worries Sun, 29 Mar 2020 06:00:00 +0000 Chris Worfolk 9:02 A lot of the anxiety around COVID-19 comes from predictable worries. Will I get ill? How will I cope if my family gets sick? What is happening about my job? Will the healthcare system be able to cope? In this episode, I will discuss some of the common worries and remind everyone that anxiety is a bias towards seeing the negative. COVID-19, coronavirus, pandemic, health anxiety no https://www.worfolkanxiety.com/podcast/episodes/covid-19-common-worries COVID-19 is the most wide-spread and worrying pandemic we have seen in a while. But it is far from the only epidemic to spring up this century. In this episode, I want to normalise the idea of pandemics. Yes, they are bad. But the world has seen them before and we have survived. We are treading on known ground. https://www.worfolkanxiety.com/podcast/episodes/covid-19-normalising-pandemics Sat, 28 Mar 2020 06:00:00 +0000 Chris Worfolk 5:56 COVID-19 is the most wide-spread and worrying pandemic we have seen in a while. But it is far from the only epidemic to spring up this century. In this episode, I want to normalise the idea of pandemics. Yes, they are bad. But the world has seen them before and we have survived. We are treading on known ground. COVID-19, coronavirus, pandemic, health anxiety no https://www.worfolkanxiety.com/podcast/episodes/covid-19-normalising-pandemics Constantly reading the news on COVID-19 can trigger a lot of anxiety. But just telling someone "read the news less" is like saying to someone "just don't worry about it." That's not how anxiety works. In this episode, we will break down why we read the news so much, the meta-beliefs that underpin this behaviour, and a practical way to make a change so that you spend less time-consuming coronavirus news. https://www.worfolkanxiety.com/podcast/episodes/covid-19-how-to-read-the-news-less Fri, 27 Mar 2020 06:00:00 +0000 Chris Worfolk 5:20 Constantly reading the news on COVID-19 can trigger a lot of anxiety. But just telling someone "read the news less" is like saying to someone "just don't worry about it." That's not how anxiety works. In this episode, we will break down why we read the news so much, the meta-beliefs that underpin this behaviour, and a practical way to make a change so that you spend less time-consuming coronavirus news. COVID-19, coronavirus, pandemic, health anxiety no https://www.worfolkanxiety.com/podcast/episodes/covid-19-how-to-read-the-news-less It is a challenging time for anyone with health anxiety. Coronavirus/COVID-19 is running rampant across the world. How do we manage our anxiety and mental health throughout this period? In this episode, I will look at why COVID-19 is causing so much anxiety. And, more importantly, why those worries will reduce over time, even if the virus is here to stay for the foreseeable future. https://www.worfolkanxiety.com/podcast/episodes/covid-19-why-is-it-so-scary Thu, 26 Mar 2020 06:00:00 +0000 Chris Worfolk 7:34 It is a challenging time for anyone with health anxiety. Coronavirus/COVID-19 is running rampant across the world. How do we manage our anxiety and mental health throughout this period? In this episode, I will look at why COVID-19 is causing so much anxiety. And, more importantly, why those worries will reduce over time, even if the virus is here to stay for the foreseeable future. COVID-19, coronavirus, pandemic, health anxiety no https://www.worfolkanxiety.com/podcast/episodes/covid-19-why-is-it-so-scary Many people struggle with using public transport. It might be getting the bus, train or underground: whatever it is, it is common to worry about panic attacks, being trapped and having to interact with strangers. In this episode, Chris discusses some coping strategies that can be useful, techniques for making it easier on yourself and long-term treatments including exposure and therapy. https://www.worfolkanxiety.com/podcast/episodes/fear-of-public-transport Tue, 27 Jun 2017 11:00:00 +0000 Chris Worfolk 17:12 Many people struggle with using public transport. It might be getting the bus, train or underground: whatever it is, it is common to worry about panic attacks, being trapped and having to interact with strangers. In this episode, Chris discusses some coping strategies that can be useful, techniques for making it easier on yourself and long-term treatments including exposure and therapy. public transport, bus, train, tube no https://www.worfolkanxiety.com/podcast/episodes/fear-of-public-transport Metacognitive therapy (MCT) is a relatively new form of therapy that looks at thinking about thinking. It's super useful. But what exactly does it all mean? In this episode, Chris explains the basics of MCT and how it can be applicable to reducing your anxiety. https://www.worfolkanxiety.com/podcast/episodes/what-is-metacognitive-therapy Tue, 13 Jun 2017 11:00:00 +0000 Chris Worfolk 14:36 Metacognitive therapy (MCT) is a relatively new form of therapy that looks at thinking about thinking. It's super useful. But what exactly does it all mean? In this episode, Chris explains the basics of MCT and how it can be applicable to reducing your anxiety. metacognitive therapy, MCT, Adrian Wells no https://www.worfolkanxiety.com/podcast/episodes/what-is-metacognitive-therapy What do you do in the moment when you are having a panic attack? It's hard to do anything when you feel like you are going to die. In this episode, Chris shares five practical ideas that you can use when you are having a panic attack to help bring it to an end. https://www.worfolkanxiety.com/podcast/episodes/how-to-stop-a-panic-attack Tue, 30 May 2017 11:00:00 +0000 Chris Worfolk 13:26 What do you do in the moment when you are having a panic attack? It's hard to do anything when you feel like you are going to die. In this episode, Chris shares five practical ideas that you can use when you are having a panic attack to help bring it to an end. panic attack no https://www.worfolkanxiety.com/podcast/episodes/how-to-stop-a-panic-attack Today was supposed to be a "go out and exercise" day. But it's cold. And raining. And this bed is warm. And I don't want to go out and exercise. Ever had this conversation with yourself? If you are anything like me, you have probably had the debate repeatedly. The barrier: there is no reason for me to go out and exercise. Sure, there is a long-term benefit, but I don't feel that immediately. So, how do we motivate ourselves do the things we don't want to do? One solution is temptation bundling. In this episode, we will discuss what it is and how to use it. https://www.worfolkanxiety.com/podcast/episodes/increase-your-motivation-with-temptation-bundling Tue, 09 May 2017 11:00:00 +0000 Chris Worfolk 8:08 Today was supposed to be a "go out and exercise" day. But it's cold. And raining. And this bed is warm. And I don't want to go out and exercise. Ever had this conversation with yourself? If you are anything like me, you have probably had the debate repeatedly. The barrier: there is no reason for me to go out and exercise. Sure, there is a long-term benefit, but I don't feel that immediately. So, how do we motivate ourselves do the things we don't want to do? One solution is temptation bundling. In this episode, we will discuss what it is and how to use it. temptation bundling, motivation no https://www.worfolkanxiety.com/podcast/episodes/increase-your-motivation-with-temptation-bundling When you just need to get through something, distraction can be a powerful tool for taking your thoughts away from your anxiety. However, it is only effective when used correctly. In this episode, we will discuss the differences between effective and ineffective distraction, and look at the different options available. https://www.worfolkanxiety.com/podcast/episodes/how-to-distract-yourself-from-anxiety Tue, 25 Apr 2017 11:00:00 +0000 Chris Worfolk 9:47 When you just need to get through something, distraction can be a powerful tool for taking your thoughts away from your anxiety. However, it is only effective when used correctly. In this episode, we will discuss the differences between effective and ineffective distraction, and look at the different options available. distraction, coping strategies no https://www.worfolkanxiety.com/podcast/episodes/how-to-distract-yourself-from-anxiety If you find flying an awful experience, you are not alone. For many people, it is the bane of their summer holiday. In this episode, we will look at strategies to reduce the anxiety surrounding flying. These include cognitive interventions, exposure therapy, using distraction properly, taking medication and joining a fear of flying course. https://www.worfolkanxiety.com/podcast/episodes/how-to-conquer-your-fear-of-flying Tue, 11 Apr 2017 11:00:00 +0000 Chris Worfolk 16:01 If you find flying an awful experience, you are not alone. For many people, it is the bane of their summer holiday. In this episode, we will look at strategies to reduce the anxiety surrounding flying. These include cognitive interventions, exposure therapy, using distraction properly, taking medication and joining a fear of flying course. flying, fear or flying no https://www.worfolkanxiety.com/podcast/episodes/how-to-conquer-your-fear-of-flying Our new book "Do More, Worry Less" teaches you how to use small changes to your lifestyle to reduce anxiety. In this episode, we look at why you would use lifestyle to reduce anxiety, what aspects of your life have an effect on your mental health, how to avoid the common pitfalls of lifestyle changes and how the book can help you do this. https://www.worfolkanxiety.com/podcast/episodes/how-to-use-small-steps-to-reduce-your-anxiety Tue, 28 Mar 2017 11:00:00 +0000 Chris Worfolk 16:00 Our new book "Do More, Worry Less" teaches you how to use small changes to your lifestyle to reduce anxiety. In this episode, we look at why you would use lifestyle to reduce anxiety, what aspects of your life have an effect on your mental health, how to avoid the common pitfalls of lifestyle changes and how the book can help you do this. lifestyle no https://www.worfolkanxiety.com/podcast/episodes/how-to-use-small-steps-to-reduce-your-anxiety As anxiety sufferers, it is easy to be busy without being productive. In fact, many of us find ourselves so busy that we are unable to be productive. This is not a coincidence. When we find ourselves with anxiety-provoking high resistance tasks to complete, we make ourselves busy. Or we use busyness to distract ourselves from anxiety. In this episode, we will look at some strategies for making ourselves productive, rather than busy. https://www.worfolkanxiety.com/podcast/episodes/the-difference-between-being-busy-and-being-productive Tue, 14 Mar 2017 11:00:00 +0000 Chris Worfolk 09:47 As anxiety sufferers, it is easy to be busy without being productive. In fact, many of us find ourselves so busy that we are unable to be productive. This is not a coincidence. When we find ourselves with anxiety-provoking high resistance tasks to complete, we make ourselves busy. Or we use busyness to distract ourselves from anxiety. In this episode, we will look at some strategies for making ourselves productive, rather than busy. productivity no https://www.worfolkanxiety.com/podcast/episodes/the-difference-between-being-busy-and-being-productive Cognitive behavioural therapy (CBT) is one of the most effective treatments we have for anxiety. However, it does not work for everyone. If you find yourself in this situation, what do you do then? In this episode, we will explore some of the options. These including counselling, mindfulness, acceptance, lifestyle and medication, as well as ways to get more out of CBT itself. https://www.worfolkanxiety.com/podcast/episodes/what-to-do-when-cbt-doesnt-work Tue, 28 Feb 2017 11:00:00 +0000 Chris Worfolk 15:31 Cognitive behavioural therapy (CBT) is one of the most effective treatments we have for anxiety. However, it does not work for everyone. If you find yourself in this situation, what do you do then? In this episode, we will explore some of the options. These including counselling, mindfulness, acceptance, lifestyle and medication, as well as ways to get more out of CBT itself. Cognitive behavioural therapy, CBT, counselling, mindfulness no https://www.worfolkanxiety.com/podcast/episodes/what-to-do-when-cbt-doesnt-work One of the key components of a relationship with a therapist is the relationship that you build with them. This is built from mutual understanding and trust. It is this relationship that allows the whole system to function, and to allow you to improve your mental health. This podcast is not therapy. But we are talking about mental health, and the same rules still apply: if you are on a different wavelength to us, we are going to struggle to connect. But how do you know what we believe? To make that clear, we have written a manifesto. It is a five-point plan, setting out what we think about anxiety. In this episode, I will discuss each of the five points and what they mean. You can read the full manifesto on our website. https://www.worfolkanxiety.com/podcast/episodes/introducing-our-manifesto Mon, 02 Jan 2017 11:00:00 +0000 Chris Worfolk 10:08 One of the key components of a relationship with a therapist is the relationship that you build with them. This is built from mutual understanding and trust. It is this relationship that allows the whole system to function, and to allow you to improve your mental health. This podcast is not therapy. But we are talking about mental health, and the same rules still apply: if you are on a different wavelength to us, we are going to struggle to connect. But how do you know what we believe? To make that clear, we have written a manifesto. It is a five-point plan, setting out what we think about anxiety. In this episode, I will discuss each of the five points and what they mean. You can read the full manifesto on our website. manifesto, beliefs no https://www.worfolkanxiety.com/podcast/episodes/introducing-our-manifesto When we think about thoughts and feelings, what comes first? The intuitive way round is that our thoughts come first, and these power our feelings. But is this view correct? And if not, what implications does this have for managing anxiety? In this episode we will look at all of these questions, and apply it to some real-world examples. https://www.worfolkanxiety.com/podcast/episodes/what-comes-first-thoughts-or-feelings Tue, 20 Dec 2016 11:00:00 +0000 Chris Worfolk 10:42 When we think about thoughts and feelings, what comes first? The intuitive way round is that our thoughts come first, and these power our feelings. But is this view correct? And if not, what implications does this have for managing anxiety? In this episode we will look at all of these questions, and apply it to some real-world examples. thoughts, feelings, spiders, social anxiety no https://www.worfolkanxiety.com/podcast/episodes/what-comes-first-thoughts-or-feelings What if I told you that you could reduce the amount of chocolate you eat, while actually increasing the pleasure you get from it? It is totally possible and in this episode, I will give you two techniques for doing it. One is a cognitive behavioural style technique and the other is using mindfulness to enjoy we really enjoy every calorie. https://www.worfolkanxiety.com/podcast/episodes/how-to-eat-less-chocolate-while-enjoying-it-more Mon, 12 Dec 2016 11:36:00 +0000 Chris Worfolk 12:43 What if I told you that you could reduce the amount of chocolate you eat, while actually increasing the pleasure you get from it? It is totally possible and in this episode, I will give you two techniques for doing it. One is a cognitive behavioural style technique and the other is using mindfulness to enjoy we really enjoy every calorie. chocolate, mindfulness, unhealthy food no https://www.worfolkanxiety.com/podcast/episodes/how-to-eat-less-chocolate-while-enjoying-it-more Did you know what the most important part of cognitive behavioural therapy (CBT) happens outside of the therapy sessions? Many people do not get on with CBT simply because this is not properly explained to them. In this lesson we will look at how we, as service users, can get the most out of our therapy. https://www.worfolkanxiety.com/podcast/episodes/why-cbt-doesnt-work-and-what-to-do-about-it Tue, 29 Nov 2016 15:59:00 +0000 Chris Worfolk 9:54 Did you know what the most important part of cognitive behavioural therapy (CBT) happens outside of the therapy sessions? Many people do not get on with CBT simply because this is not properly explained to them. In this lesson we will look at how we, as service users, can get the most out of our therapy. cbt,cognitive behavioural therapy no https://www.worfolkanxiety.com/podcast/episodes/why-cbt-doesnt-work-and-what-to-do-about-it Ever wake up and think to yourself "uugh, I REALLY do not want to go outside today"? In this episode, I will teach you how to use CBT-style techniques to overcome these feelings. https://www.worfolkanxiety.com/podcast/episodes/how-to-motivate-yourself-to-go-out-and-exercise Tue, 22 Nov 2016 16:09:00 +0000 Chris Worfolk 14:01 Ever wake up and think to yourself "uugh, I REALLY do not want to go outside today"? In this episode, I will teach you how to use CBT-style techniques to overcome these feelings. exercise,cbt no https://www.worfolkanxiety.com/podcast/episodes/how-to-motivate-yourself-to-go-out-and-exercise If you are in the northern hemisphere, November is a time of year when the weather gets colder and the nights get longer. How to do we keep our mood up? Here are seven highly-actionable ideas. https://www.worfolkanxiety.com/podcast/episodes/seven-specific-ways-to-beat-the-winter-blues Sun, 13 Nov 2016 00:15:00 +0000 Chris Worfolk 16:52 If you are in the northern hemisphere, November is a time of year when the weather gets colder and the nights get longer. How to do we keep our mood up? Here are seven highly-actionable ideas. winter,seasons no https://www.worfolkanxiety.com/podcast/episodes/seven-specific-ways-to-beat-the-winter-blues