In this essential episode, Drew and Josh are joined by Dr. Birthe Macdonald, a psychologist and neuroscience researcher who's become a vital voice in combating mental health misinformation on social media. The conversation tackles the overwhelming sea of questionable advice that anxious people encounter online, from vagus nerve stimulation devices to "nervous system regulation" quick fixes.

Dr. Macdonald shares her journey from neuroscience researcher to science communicator, sparked by sponsored ads for electrical vagus nerve stimulators that made bold claims without solid evidence. The trio explores why these pseudoscientific approaches are particularly appealing to people struggling with anxiety disorders – and why they can actually be harmful.

Key topics include:

• The dangerous appeal of "one thing" solutions that promise instant relief
• Why sponsored vagus nerve stimulation devices and similar products exploit vulnerable people
• How social media algorithms amplify misinformation while evidence-based content gets overlooked
• Red flags to watch for when consuming mental health content online
• The difference between what we know about how the brain works versus being able to "work" the brain directly
• Why ChatGPT and AI can become problematic reassurance-seeking tools for people with anxiety
• How to become a more critical consumer of pop psychology content

The conversation doesn't dismiss that some techniques may provide temporary relief, but emphasizes understanding why they work (often through distraction rather than magical nervous system manipulation) and recognizing when they become compulsive behaviors that maintain anxiety in the long run.

This episode serves as both a reality check and a guide for navigating the complex landscape of mental health information online, helping listeners distinguish between evidence-based approaches and appealing but potentially harmful quick fixes.

Find Birthe Online:

• https://www.instagram.com/dr.birthe.macdonald/
• https://www.birthemacdonald.com
• https://substack.com/@drbirthemacdonald

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Disordered Roundtables are here! Think of it as "Disordered Live", a way for members of our audience to spend time with us in an intimate virtual setting (attendance is limited) to engage in real time sharing and discussion on specific anxiety disorder and recovery topics. To be notified when new Disordered Roundtable sessions are scheduled, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit our homepage and get on our mailing list⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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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.

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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.

In this episode, we explore how the language we use to describe our anxiety experiences can either fuel our struggles or support our recovery. We examine the difference between helpful and unhelpful ways of talking about panic attacks, intrusive thoughts, and anxiety symptoms.

We discuss why saying "it feels like I'm dying" versus "I'm experiencing intense physical sensations" can dramatically impact your recovery journey. We challenge common phrases like "sit with it," "just ignore it," and "regulate yourself," offering more accurate and useful alternatives.

We also address the importance of changing how others around you talk about your anxiety, and we introduce a memorable analogy: treating your anxiety disorder like an ex you're pretending to ignore at a party - acknowledging it's there without giving it center stage.

This episode features inspiring "Did it Anyway" stories from listeners who did what they didn't think they were cable of doing, along with the usual dose of humor.

We conclude with practical advice for responding to tinnitus-related anxiety, emphasizing how attention and resistance amplify symptoms, while acceptance allows the brain's natural filtering system to work.

Timestamps:

08:30 - Why "it feels like" is the most problematic phrase in anxiety recovery
16:45 - The difference between "soul-crushing panic attack" and "intense adrenaline rush"
23:45 - How compulsive commentary differs from detached awareness
28:15 - Why saying "just sit with it" can be misleading
32:20 - The "anxiety as your ex" analogy that will change how you think about ignoring symptoms
37:15 - Inspiring "Did it Anyway" story about grandparent anxiety recovery
38:45 - Comprehensive tinnitus and anxiety management advice

In this episode, Josh and Drew tackle one of the most counterintuitive concepts in overcoming panic attacks: learning how to panic better, rather than trying to avoid panic altogether.

When facing a new job triggers familiar panic patterns, many people focus on preventing anxiety rather than developing a healthier relationship with it. Drew and Josh explore why "learning how to panic" is often the key to breaking free from panic disorder and agoraphobia.

Josh and Drew discuss the difference between panic attacks (the physical experience) and panic disorder (how we modify our lives to avoid those attacks). They challenge the common belief that panic attacks are disasters that must be prevented at all costs, instead suggesting that true recovery comes from accepting that panic might happen—and discovering that we can handle it.

• Why avoiding panic attacks keeps you stuck in the cycle
• The difference between learning "how to not panic" vs. "how to panic"
• Setting the right intention before challenging situations
• How catastrophic thinking creates unrealistic disaster scenarios
• The role of willful tolerance in anxiety recovery
• Addressing deeper fears about judgment and rejection at work

[03:45] - Josh and Drew introduce the concept: "This isn't about learning how to not panic. This is about getting better at panicking."

[11:30] - Drew challenges the core belief: "What would happen if I was wrong about that? What would happen if I'm wrong and I can actually handle having a panic attack at work?"

[18:30] - Josh on setting intentions: "I'm going to go and do this thing and see how well I can do whilst panicking."

[25:00] - Community win featuring someone who practiced "doing it anyway" during difficult existential thoughts

[30:10] - Success story: Concert attendance despite anxiety, demonstrating attention redirection techniques

[33:50] - Driving breakthrough story: Overcoming agoraphobia through gradual exposure and value-based action

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The Exposure Explained workshop Drew mentioned in the episode:

https://learn.theanxioustruth.com/exposure-explained

---

Disordered Roundtables are here! Think of it as "Disordered Live", a way for members of our audience to spend time with us in an intimate virtual setting (attendance is limited) to engage in real time sharing and discussion on specific anxiety disorder and recovery topics. To be notified when new Disordered Roundtable sessions are scheduled, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit our homepage and get on our mailing list⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

---

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.

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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.