Getting Out Of An Anxious Head (Episode 117)

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Ever feel trapped in cycles of rumination, overthinking, and constant mental chatter about your anxiety? In this episode, Drew and Josh tackle the challenging question of how to "get out of your own head" without turning it into another exhausting battle.
Starting with a thoughtful question from a listener who has built an impressive life despite ongoing anxiety and DPDR but still struggles with constant internal focus, the hosts explore why simply trying to stop thinking doesn't work and what actually does.
Key topics covered include:
• Why "getting out of your head" doesn't mean eliminating anxious thoughts
• The difference between coexisting with thoughts versus fighting them
• How to make anxiety the "least interesting thing in the room"
• Understanding when overthinking becomes a compulsion rather than helpful problem-solving
• Practical strategies for redirecting attention while allowing difficult feelings
• The role of willful tolerance in breaking rumination cycles

The episode features inspiring "did it anyway" stories from listeners conquering agoraphobia with solo travel and managing postpartum OCD intrusive thoughts during daily caregiving tasks.
Drew and Josh also address the tricky balance between attention redirection techniques and emotional avoidance, offering guidance for those working with metacognitive therapy approaches.
Key Timestamps:
[02:30] - Listener question about staying out of your own head
[07:30] - Josh's detailed narrative of what being "in your head" actually sounds like
[12:50] - Making anxiety the least interesting thing in the room
[15:50] - The attention "flashlight" metaphor and experimentation approach
[17:00] - Josh's YouTube banner analogy for intrusive thoughts
[18:40] - Addressing GAD and the belief that thinking is always helpful
[25:00] - Powerful "did it anyway" story about postpartum OCD
[29:00] - The role of distraction and attention flexibility
[33:40] - Listener question about balancing allowing feelings vs. attention redirection
This episode emphasizes that recovery isn't about achieving a thought-free mind, but rather developing a healthier relationship with your internal experience while engaging meaningfully with your life.---

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Struggling with worry and rumination that you feel you can't stop or control? Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Worry and Rumination Explained (learn.theanxioustruth.com/worry-and-rumination…)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a two hour pre-recorded workshop produced by Josh and Drew.
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Disclaimer: Disordered is not therapy or a replacement for therapy. Listening to Disordered does not create a therapeutic relationship between you and the hosts or guests of the podcast. Information here is provided for psychoeducational purposes. As always, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.