CBT
12 episodes tagged "CBT".
What Happens When Your Mind Won't Stop?
💪 Train your mind like a sobriety muscle — because resilience is a workout, not a prayer request. You can sit in the pity party and marinate in rage, blame, and doom-scrolls… or you can do the hard reps: name the feeling, write 3 gratitudes, take one micro-action, call someone, move your body. Positive emotions broaden your brain and build bounce-back capital. Stop the negative feedback loops. Stop pointing fingers. Stop pretending wallowing is moral courage. Yeah, crises hurt — I remember 9/11 and how grief spread like wildfire. I sat in that hurt too. But staying there is codependence on the world’s pain. Shift the script: “Why me?” → “What now?” Show up. Do the tiny, ugly, brave things. Your brain will thank you later. Homework: comment one tiny thing you’re grateful for right now. Do the reps. Build the muscle.
Why Gratitude Makes You Stronger Than Ever!
💪 Resilience isn’t a personality flex—it’s a trainable skill. The APA defines it as adapting well to adversity, and research backs that it can be built, not gifted. Barbara Fredrickson’s 2004 work shows positive emotions broaden your mindset and build resources so you rebound from stress faster. Translation: in moments like the Charlie Kirk tragedy, practicing gratitude amid grief helps your brain move from shock → meaning → growth. Not easy. Totally doable. As a psychologist-in-training (and sober human), here’s the 60-second drill I use: 1. Pause & Name the feeling (not “fine”—pick the real one). 2. 3 Gratitudes—write them down. Then take 30 seconds to actually think about why each matters. 3. One Micro-Action—text a friend, pray, step outside, journal one line. Hope is active, not passive. This isn’t Hallmark-card positivity. It’s emotional regulation + neuroplasticity in plain English: small reps, repeated often, change your brain. Everything will be okay—not because magic—but because God is sovereign, your brain is tough, and history shows we rise. 👇 Homework: Drop 3 things you’re grateful for in the comments. Do the reps. Build the muscle.
Is AA Still Working in 2025?
⚡ “AA: Boot camp back then, yoga class now?” Welcome back to Sober Psychology, where we don’t just sip the Kool-Aid—we spike it with some uncomfortable truths. Today, we’re looking at the evolution of Alcoholics Anonymous and asking: did it get stronger, or just softer? Membership basically flatlined around 1993 at 2 million, right when insurance-funded rehabs started pushing what I call AA Lite. The Atlantic (2015) even called AA “irrational,” pointing out it’s rooted in 1930s brain science. And now? With agnostic meetings and online groups, AA is more inclusive than ever—but purists call it dilution. The New York Times (1988) noted that as stigma around alcoholism faded, AA diversified. What used to feel like boot camp now feels closer to yoga with prayers. Some say it doesn’t work anymore. Others say maybe we stopped working it—or maybe society just got too soft for surrender. But here’s the thing: evolution isn’t always bad. Today, AA exists in 180 countries, blending with modern psychology like CBT hybrids. And let’s kill the myth of the “good old days”—even the founders relapsed. If AA feels watered down, maybe it’s because recovery itself has gone mainstream, not because the program lost its bite. 💬 What do you think? Is AA adapting in the right ways—or has it lost its edge? Comment below.
How To Stop Helping Someone Too Much
💥 “Detach with love: stop rescuing, start letting consequences do the work.” When you enable, you stay trapped in the same destructive pattern—and so does your loved one. Psychology gives us tools to break it: 🧠 Cognitive Behavioral Therapy (CBT) can help you challenge the “helping thoughts” that trick you into thinking rescue = love. A 2019 study in the International Journal of Preventive Medicine highlights that real change comes from support without rescue. 💔 Detach with love. You can absolutely still love the person you’ve been enabling. You can love them fiercely—but you have to hate the addiction. Boundaries are not betrayal. They’re survival. ⚠️ Let consequences hit. Family intervention strategies are clear: the way out of enabling is to stop softening every fall. If they rage, if they relapse, if they sit in jail—that’s their consequence, not your failure. Every bailout, every cover-up, every “just this once” keeps the addiction alive and drags you down with it. The only way forward is to step back and let them face the fire. 💬 Hard question: What’s one consequence you’ve been protecting your loved one from? Drop it in the comments—it might be the first step toward real healing.
Imposter Syndrome: Why Your Brain Thinks You’re a Fraud | Episode 42
Hey, you beautiful chaos machines! It’s Michael, your Sober Psychology host, diving headfirst into the messy, mind-bending world of imposter syndrome. Ever feel like you’re faking it—at work, in recovery, or just in life? Yeah, that’s your brain pulling a prank, and we’re here to call it out. With insights from the Alcoholics Anonymous Big Book and hard-hitting psychological research, I’m breaking down why you feel like a fraud, how to shut that voice up, and why you’re already killing it (even if you don’t believe it). Packed with real talk, practical tips, and a few laughs to keep it light, this episode is for anyone who’s ever doubted themselves. Hit that like button, subscribe, and share with someone who needs a reminder they’re a freaking legend. New episodes drop weekly on YouTube and Spotify—let’s keep the recovery real! References: - Alcoholics Anonymous. (2001). Alcoholics Anonymous: The Story of How Many Thousands of Men and Women Have Recovered from Alcoholism (4th ed.). Alcoholics Anonymous World Services. - Baumeister, R. F., et al. (2008). Bad is stronger than good. Psychological Review, 108(4), 379-394. - Bravata, D. M., et al. (2019). The power of verbalizing imposter feelings: A randomized controlled trial. Personality and Social Psychology Bulletin, 45(7), 1032-1045. - Clance, P. R., & Imes, S. A. (2011). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Journal of Behavioral Science, 15(3), 241-247. - Cokley, K., et al. (2020). The roles of cognitive distortions and imposter phenomenon in academic settings. Cognitive Therapy and Research, 44(2), 301-312. - Kelly, J. F., et al. (2017). Social identity and recovery: The role of belonging in 12-step groups. Journal of Substance Abuse Treatment, 80, 12-19. - McGrath, R. E., et al. (2018). Cognitive-behavioral therapy for imposter syndrome: A meta-analysis. Journal of Clinical Psychology, 74(9), 1456-1469. - Neff, K. D., et al. (2021). Self-compassion and imposter syndrome: A pathway to psychological resilience. Frontiers in Psychology, 12, 658. - Smith, M. M., et al. (2022). Perfectionism and imposter syndrome: The role of “good enough” mindsets. Journal of Personality, 90(3), 421-435. - Stoeber, J., & Otto, K. (2016). Positive conceptions of perfectionism: Approaches, evidence, challenges. Personality and Individual Differences, 99, 234-240. - Vogel, E. A., et al. (2019). Social comparison and self-esteem on social media: A meta-analysis. Computers in Human Behavior, 98, 168-175. - Wei, M., et al. (2020). Journaling as a tool to combat imposter syndrome: Evidence from a randomized controlled trial. Journal of Counseling Psychology, 67(4), 456-467.
How Addiction Made Me Ignore Everything
🔥 Relapse Isn’t Random. It’s Brain Science Breaking Down. Let’s be clear—your brain doesn’t just accidentally relapse. It forgets. It rewrites the story. It deletes the memory of the chaos: The blackout The broken relationships The jail cell The shame And suddenly, all it remembers is that false promise of relief. That’s not nostalgia—that’s neurological sabotage. 🧠 A 2018 study in Frontiers in Psychiatry found that relapse is often caused by a triple-threat combo: Chronic stress Environmental cues Weakened prefrontal cortex activity (aka the adult part of your brain that’s supposed to say, “Hey, dumbass—put the bottle down.”) But when cortisol spikes and life starts swinging, that inner adult gets hijacked. You're not “making a choice”—you’re reacting. You’re looking for the next escape, and your brain is handing you a grenade with a smile. That’s the definition of insanity: doing the same thing over and over, expecting different results. Sound familiar? Here’s your wake-up call: Relapse is not weakness. It’s a malfunction of the system. And systems can be rebuilt.
Relapse Unraveled: The Brutal Truth About Falling Off the Wagon | Episode 41
Join Michael, your host and psychologist-in-training, on Sober Psychology as we dive deep into the raw truth about relapse in drug and alcohol addiction. In this episode, we unpack why relapse happens, drawing from the Alcoholics Anonymous Big Book and cutting-edge psychological research. Expect hard-hitting insights, practical tips, and a dose of dark humor to keep you hooked. Whether you’re in recovery, supporting someone who is, or just curious about the psychology of addiction, this episode is for you. Subscribe for weekly doses of real talk on mental health and recovery!
Do Therapists Really Get What You're Going Through?
“CBT, Behaviorism & The Truth About Finding the Right Therapist 🧠💥” Here’s a truth bomb for you — your therapist can have all the letters after their name, but if they’ve never been where you’ve been? They might just read your pain out of a dusty DSM-5 and call it a day. Personally, next time I sit on that couch, I want someone who gets it. For me, that means they’re recovered and they’ve got the same faith lens I do. Not because I’m closed-minded — but because experience builds real empathy. You can’t guide me through a forest you’ve never hiked. Quick history bite: In the 1960s, B.F. Skinner turned therapy into a science experiment — behaviorism. Change the behavior, change the mind. You’re not Pavlov’s dog, but the principles still work. That paved the way for CBT (Cognitive Behavioral Therapy) in the ‘70s — shout-out to Aaron Beck for that one. CBT is still the gold standard for a reason: a 2018 meta-analysis in Psychological Bulletin found it works for 60–70% of folks with anxiety, depression, and PTSD. Takeaway? Find a therapist who’s got the science AND the scars. You deserve more than a human parrot reading you a diagnosis.
Therapy Choices That Might Surprise You!
“Therapy: The Buffet You Didn’t Know You Needed 🍽️🧠” Therapy isn’t just some one-size-fits-all couch confession — it’s a freaking buffet if you do it right. You’ve got Dialectical Behavior Therapy (DBT) for emotional chaos. Acceptance and Commitment Therapy (ACT) if you’re learning to live with pain. Cognitive Behavioral Therapy (CBT) to rewire those messed-up thought loops. Heck, there’s a niche approach for just about everything these days. The American Psychological Association says 75 million Americans saw a therapist in 2023 — but let’s be real, the rise of online pop-therapy and TikTok “shrinks” has turned mental health into the Wild West. 🙄 So here’s your history lesson in 30 seconds: Therapy evolved from Freud’s cocaine-fueled couch dreams to an actual science-backed tool — but it’s only as good as the person wielding it and the work you put in. No filter, no frills. And for me? This whole channel is basically my giant, public journal — a space to learn out loud, to grow, and to hand over every single piece of knowledge I’m picking up from school and my own mess of a life. I don’t claim to have all the answers, but I’ll damn sure keep it real. Stay raw. Stay sober. Stay curious.
Are You Wasting Money On Therapy?
“Therapy Works — If You Do! 🧠💪” Here’s your reality check, straight from the trenches: 80% of therapy success depends on YOUR effort. (Journal of Consulting and Clinical Psychology, 2019) — So if you’re sitting there like a limp noodle expecting your therapist to sprinkle magic dust on your trauma, you’re wasting your money. CBT, DBT, ACT — yeah, all the acronyms that make psych students cry — these are evidence-based, decades-deep tools that WORK: ✔️ CBT: Catch those distorted “I’m a failure” thoughts. ✔️ DBT: Proven to slash self-harm by 60% (Behavior Therapy, 2021). ✔️ ACT: Helps you live WITH pain instead of always fighting it. But guess what? You have to show up AND do the homework. Full honesty. Full commitment. No half-assing. This is the difference between real healing and just burning cash on “vent sessions.” This is your brain’s gym — not a day spa. Do the work, or stay stuck. Your call.
Overcome Negative Thoughts Stop Catastrophizing Your Life
🧠 “Your Brain Lies to You When You’re Depressed” Let me be brutally honest—depression is a liar. It doesn't whisper, it hijacks. It tells you you're worthless, that nothing matters, and that you'd be better off gone. And the worst part? It’s convincing because it doesn’t come at you like an external enemy—it masquerades as your own thoughts. So let’s break down how it deceives you—psychologically speaking. 1. All-or-Nothing Thinking Miss a deadline? Suddenly, you’re unemployable. Relapse once? Clearly, you’re a hopeless drunk. That’s the lie. One event doesn’t define your whole life—unless you let it. 2. Catastrophizing You feel lonely today, so your brain tells you you’ll die alone in a basement filled with cats and regret. That’s not insight—that’s a glitch in the cognitive machine. Research from Clinical Psychological Science (2017) shows that this kind of thinking actually worsens depressive symptoms. 3. Personalization and Doom Loops A water heater breaks and somehow it’s proof that your entire life is falling apart? Trust me—I’ve done that mental math too. The leap from inconvenience to existential crisis is short—when your brain is wired for threat and shame. But here’s the punchline: thoughts are not facts. Depression doesn’t speak the truth—it distorts it. If you’re struggling, remember: the voice in your head isn’t always your friend.
Self-Criticism: The Inner Tyrant You Didn’t Hire | Sober Psychology Episode 26
Yo, Sober Psychology squad, it’s Michael, your mind-diving host! In this gut-punch of an episode, we’re tackling Self-Criticism—that inner jerk who calls you a failure for forgetting your lines or, worse, for stumbling in recovery. Expect razor-sharp psych wisdom (Jung, CBT, brain scans, oh my!) and real talk on how this trash-talking voice fuels addiction’s chaos. I’m serving up three legit tips to shut it down, plus laughs that don’t suck—think bad mechanics and a critic named Gary. Watch, chuckle, heal. Hit like, comment your critic’s dumbest line!