In this episode, Drew and Josh explore the powerful role of the internal critic—affectionately named "Craig"—in maintaining anxiety disorders and interfering with recovery. They discuss how this nagging inner voice criticizes, questions, and doubts us, often telling us we're doing things wrong or that we'll never be who we hope to be.Let's examine where Craig the Critic comes from, including family dynamics, conditional affection, societal pressures, and social media comparisons. The episode explains how this critical voice drives us toward impossible standards and fuels the "should" statements that keep us stuck: "You should be feeling this," "You should be better by now," or "You should be like everyone else."The guys discuss how Craig the Critic shows up across different anxiety presentations—from OCD to agoraphobia to panic disorder—and how this voice can block the learning that happens during exposure work. They explore how the internal critic constantly demands we fix, control, and change our anxiety rather than learning to respond differently to it.A key theme in this episode is compassion as the antidote to self-criticism, how moving toward what matters to us—guided by our values rather than Craig's demands—helps us break free from the cycle of criticism and avoidance. We're also tackling the common misconception that we need harsh self-criticism to keep us in check, when in reality, it often keeps us trapped in disordered patterns.The episode features inspiring "Did It Anyway" stories from listeners who faced their fears despite Craig's objections, including someone starting a new job, another taking their children on challenging outings, and a future firefighter who completed a demanding physical fitness test while experiencing panic symptoms.Topics Covered:Understanding the internal critic and where it originatesHow self-criticism maintains anxiety disordersThe difference between helpful self-evaluation and destructive criticismWhy comparing yourself to your "pre-anxious" self backfiresThe role of compassion in anxiety recoveryHow Craig the Critic interferes with exposure work and learningPractical ways to recognize and respond differently to the critical voiceThis episode may be particularly helpful for those who struggle with perfectionism, harsh self-judgment, or feeling like they're failing at recovery.---Want a way to ask questions about this episode or interact with other Disordered listeners? The Disordered app is nearing release! Visit our home page and get on our mailing list for more information..---Struggling with worry and rumination that you feel you can't stop or control? Check out Worry and Rumination Explained, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.-----Want to participate in an episode of Disordered? Send us an email or leave a voicemail on our website.
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Anxiety Symptoms - AIR HUNGER (Episode 129)
In this episode of Disordered, Drew and Josh tackle one of the most frightening anxiety symptoms: air hunger - that terrifying feeling that you can't get a deep enough breath or fully fill your lungs.Drew and Josh draw from both their clinical expertise and personal recovery experiences to explain why this sensation happens, why trying to "fix" your breathing often makes things worse, and how the compulsive need to control your breath can actually create the problem you're trying to solve.They explore how air hunger connects to stress, anxiety disorders, and OCD, discussing why breathing techniques and breath work - while potentially helpful for general stress - can become problematic compulsions when you're dealing with disordered anxiety. The hosts emphasize a key principle: there's a critical difference between feeling like you can't breathe and actually not being able to breathe.The episode includes inspiring "Did It Anyway" stories from listeners who faced their fears - from pushing through panic during a music gig, to driving 40 minutes despite intense anxiety, to confronting her OCD fears, and a transformation from being unable to stay in a room alone to enjoying solo time at home.Drew and Josh offer practical guidance rooted in acceptance-based approaches: get out of your own way, let your body regulate itself naturally, and resist the urge to constantly check, control, or perfect your breathing. As they remind listeners, your body has successfully kept you breathing your entire life - it doesn't need micromanagement now.Topics covered:What air hunger is and why it happensThe connection between stress, anxiety, and breathing sensationsWhy breathing techniques can become compulsionsThe role of interoceptive exposure in treatmentHow to respond when you notice air hunger (hint: not by trying to control it)Why sleep proves your body knows how to breathe on its ownWhether you're experiencing air hunger yourself or supporting someone who is, this episode offers a compassionate, reality-based approach to one of anxiety's most unsettling symptoms.
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How Long Does De-Sensitization Take? (Episode 128)
One of the most common questions we hear from people working through anxiety disorders and OCD is: "How long is this going to take?" In this episode, Drew and Josh tackle the timeline question head-on—but probably not in the way you're expecting.We explore why asking "how long until I recover?" might be the wrong question, and why shifting to "how long until I'm desensitized?" can be a game-changer in how you approach your anxiety journey. We discuss the reality that there's no universal timeline, no magic number of weeks, and why that's actually okay.In this episode:Why the concept of "recovery" as a finish line may not be helpful for anxiety disordersThe difference between recovery and desensitizationHow urgency and pressure can actually slow your progressWhy some people seem to progress faster than others (and why that doesn't matter)The role of self-compassion, patience, and realistic expectationsWhy hard days are a normal part of the process—even after significant progressHow perfectionism and the need for certainty can keep you stuckWe also share inspiring "Did It Anyway" stories from listeners who are moving forward with their lives—traveling, attending events, and even jumping into mosh pits—alongside their anxiety, not waiting for it to disappear first.Whether you're struggling with panic disorder, agoraphobia, OCD, health anxiety, or other anxiety disorders, this episode offers a realistic, compassionate perspective on what it means to make progress and why the journey looks different for everyone.---Want a way to ask questions about this episode or interact with us and other Disordered listeners? The Disordered app is nearing release! Visit our home page and get on our mailing list for more information..---Struggling with worry and rumination that you feel you can't stop or control? Check out Worry and Rumination Explained, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.-----Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or leave a voicemail on our website.
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"Anxiety Recovery OCD?" (Episode 127)
Can your focus on getting better actually make things worse? In this episode, we explore what happens when the recovery process itself becomes an obsession - coining the term "Recovery OCD" to describe the fixation many people develop around their anxiety recovery journey.We dig into the counterintuitive reality that constantly checking "Am I recovered yet?" or "Am I doing this right?" can actually signal to your brain that anxiety is still something urgent and important to monitor. When recovery becomes the thing you're obsessing about, complete with checking behaviors, rumination, and compulsive information-seeking, you may have fallen into this particular trap.What we cover:The obsessive-compulsive patterns that can emerge around recoveryWhy asking "Am I recovered?" might mean you've answered your own questionHow metrics and comparisons can feed the recovery obsessionThe difference between recovery as a state versus recovery as functionWhy uncertainty tolerance is the real skill being developedPractical ways to recognize when you've become obsessed with recovery itselfKey insights:Recovery isn't about reaching a perfect state - it's about building distress tolerance skillsThe more you fixate on recovery, the more you're teaching your brain that anxiety mattersReal progress often looks boring and unmeasurableSometimes the question "Am I recovered?" isn't the right question to askWe also share inspiring "Did It Anyway" stories from listeners who demonstrate what it really looks like to move forward while uncertain, anxious, and imperfect - including someone who performed on stage despite a massive adrenaline flood and another who went to a Pokemon card convention while experiencing depersonalization.This episode challenges common assumptions about what recovery should look and feel like, offering a more realistic and sustainable approach to anxiety recovery that doesn't require constant self-monitoring or perfect emotional states.The content in this episode aligns with evidence-based, third-wave therapeutic approaches including Acceptance and Commitment Therapy (ACT) and mindfulness-based treatments for anxiety disorders.---Want a way to ask questions about this episode or interact with other Disordered listeners? The Disordered app is nearing release! Visit our home page and get on our mailing list for more information..---Struggling with worry and rumination that you feel you can't stop or control? Check out Worry and Rumination Explained, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.-----Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or leave a voicemail on our website.
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When The News Triggers Anxiety (Episode 126)
How do you handle anxiety when the news feels overwhelming? With constant exposure to current events, political tensions, and global crises through social media and traditional news sources, it's no wonder many people with anxiety disorders find themselves struggling.This week on Disordered we're talking about the complex relationship between news consumption and anxiety, discussing when avoidance might be helpful versus when it could be problematic. You'll hear about the difference between primary anxiety (normal human responses to disturbing events) and secondary anxiety (fear of your own internal experiences).Key topics covered:Why we weren't designed for constant exposure to triggering contentThe nuanced difference between protecting your mental health and avoidance behaviorsHow news consumption can trigger OCD themes and intrusive thoughtsThe importance of metacognitive awareness in making decisions about news consumptionCompassion fatigue and the reality of having finite emotional resourcesPractical strategies for finding balance in staying informed vs. protecting your wellbeingListener highlights:A powerful "Did It Anyway" story about overcoming religious scrupulosity OCDAnother inspiring update about relationship OCD recoveryA thoughtful question about wedding anxiety and planning major life events while managing panic disorderWhether you're someone who doom-scrolls for hours or completely avoids the news, this episode offers a balanced, reality-based approach to navigating current events without letting anxiety make the decisions for you. We emphasize that there's no one-size-fits-all answer – it's about developing the awareness to know why you're making the choices you're making.---The Disordered Guide to Health Anxiety is almost ready! We're in the editing and cover design phase, shooting for publication before the holidays arrive. Pop over to disordered.fm to get on our email list so you'll know when the book is released.--- Struggling with worry and rumination that you feel you can't stop or control? Check out Worry and Rumination Explained, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.-----Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or voicemail on our website.
Disordered is the podcast that delivers real, evidence-based, actionable talk about anxiety disorders and anxiety recovery in a kind, compassionate, community-oriented environment. Josh Fletcher is a qualified psychotherapist in the UK. Drew Linsalata is a therapist practicing under supervision in the US. They're both bestselling authors in the anxiety and mental health space. Josh and Drew are funny, friendly, and they have a knack for combining lived experience, formal training, and professional experience in an encouraging, inspiring, and compassionate mental health message.
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