The 18 Minutes

Today I'm joined by Jonny Miller, founder of Nervous System Mastery and author of the recently published essay, "How to Unclench". In our conversation today we primarily chatted about the details of his essay: We cover the differences between unclenching and relaxing, the theories behind trauma and how it's stored in our bodies, how to actually practice these tools in our daily lives, and why it's so important to go through temporary hardship for long-term "nervous system mastery", as Jonny would put it. I learned so much from this conversation, and I'm sure you will too. Enjoy! "How to Unclench" essay: https://howtounclench.com Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

Some of my favorite rewiring techniques are the simplest! On this week's episode of The 18 Minutes I'm talking about movement: how we can physically behave differently to teach our anxious brains a story of safety.If you're a chronic "rusher", or you tense up when things get stressful, this episode has several practical ways you can change how you move to prove to your fight-or-flight systems that it's okay to remain calm.Enjoy! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

On this week's episode of The 18 Minutes I invited licensed therapist Jenny Matthews back on the show to talk all about emetophobia, also known as... the fear of vomiting!As I learned in my chat with Jenny, this is a phobia that is absolutely perfused throughout peoples' lives and wreaking havoc DAILY. We talked about safety behaviors, VR exposure therapy, a typical treatment plan, PLUS Jenny's take on the best first step to take for anyone who is currently struggling. Enjoy! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

On the 50th episode of The 18 Minutes podcast, I answer the questions that show up the most in my DM's! I'm talking meds, depersonalization and derealization, recovery time, and so much more. Enjoy! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

Is your anxiety negatively affecting the lives of people around you? I know how difficult that can be. In today's episode of The 18 Minutes I'm talking about the feelings of guilt and shame we often get when our anxiety stops just making us feel bad, and starts affecting the lives of people we care about. Just like anxiety, guilt is an emotion that can get out of balance but (spoiler) there are healthy versions of guilt, too! I'm going to talk about how to manage guilt, how to practice keeping it in balance, and my favorite: how to use guilt as a motivator to improve our mental health. Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

Worrying that eating a "heavy" meal will make your heart pound, wondering if you've developed a spontaneous allergy to apples, avoiding meals with other people because of the risk of panicking... If that's you, this episode is for you! I've lived with those fears, and I was able to effectively work my way out of them. In today's episode of The 18 Minutes I share my story and give you my best tips on overcoming fear around food and eating. Enjoy! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

Do you check your pulse, blood pressure, O2 levels, and constantly focus on what's happening in your body? I get it. Today I'm talking all about body scanning, and most importantly, how we can let go of the habit. Body scanning can range from mildly annoying to completely debilitating, and I hope this episode helps you wherever you're at. Enjoy! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

If you have disordered anxiety, panic disorder, agoraphobia, or OCD, this episode is for you! Today we go back to the basics of panic disorder, and I hone in on 4 points that I think are the most important to know (or be reminded) about panic disorder. I'm not a therapist; these are from my own personal experience overcoming the disorder myself. I hope you find it helpful! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

My friend Austin and I had a great conversation about his experience with mental health. We get into generalized anxiety, PTSD and trauma, acceptance and surrender, and even a crazy ketamine treatment story. If you experience anxiety in any capacity, I think you'll find this episode informative and encouraging. Enjoy! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected] 

If you've lived with intense anxiety for any period of time, you've asked yourself this question. "Do I have to live with anxiety forever?!" I've asked it myself hundreds, if not thousands of times. Today I'm going to walk you through why I believe you DON'T have to live with anxiety for the rest of your life, and a specific recovery method that's backed by neuroscience. Enjoy! Get your FREE Fear to Freedom Guide here!  TikTok: @heyamandaklayInstagram: @heyamandaklayYouTube: @heyamandaklayEmail: [email protected]