{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"410 Managing Intrusive Thoughts, Anxiety, and Depression In Sobriety","description":"One of the biggest takeaways from this conversation with Emma is that anxiety, depression, and burnout aren\u2019t character flaws\u2014they\u2019re nervous system responses to feeling unsafe. We talked about how depression often mirrors the nervous system\u2019s shutdown response, and how anxiety shows up as fight-or-flight. When your body feels overwhelmed for too long, it doesn\u2019t motivate you\u2014it protects you. Why Worry Keeps You Stuck Emma explained that worry is actually reinforced behavior. When we worry and nothing bad happens, our brain learns, \u201cThat worked\u2014do it again.\u201d Over time, worry becomes automatic. This is why telling yourself to \u201cjust stop worrying\u201d never works. One Tool That Can Reduce Anxiety by Up to 80% One of the most practical tools we discussed is Scheduled Worry: Instead of worrying all day, you train your brain to worry at a specific time\u2014usually 10\u201315 minutes in the afternoon. Outside of that window, you gently remind yourself, \u201cI\u2019ll deal with this at 5pm.\u201d This retrains the brain instead of fighting it. Burnout and Fear-Based Fuel Emma shared how she burned out after years of pushing herself\u2014weekly YouTube videos, pregnancy, parenting, and running a business. What stood out most was this idea: Fear is a dirty fuel source. When we\u2019re driven by fear\u2014of failure, not being enough, or letting others down\u2014we eventually crash. Healing often means switching fuel sources to trust, values, and self-permission to slow down. \u2705 Action Steps for Listeners Set a daily check-in alarm (once an hour) to notice: What am I thinking? What am I feeling? What\u2019s happening in my body? Practice willingness instead of avoidance Let the feeling exist without trying to fix it. Try Scheduled Worry for 7 days 10\u201315 minutes\/day, written out. Clarify your locus of control Separate what you can control from what you can\u2019t. Choose one value-aligned action Small, doable, and grounded\u2014not fear-driven. \ud83d\udd17 Resources Mentioned Therapy in a Nutshell (YouTube) Acceptance & Commitment Therapy (ACT) Burnout by Emily Nagoski Slow Productivity by Cal Newport The Ruthless Elimination of Hurry   Guest Contact Info: https:\/\/therapyinanutshell.com\/ \ud83d\udc4a\ud83c\udffcNeed help applying this information to your own life? Here are 3 ways to get started: \ud83c\udf81Free Guide: 30 Tips for Your First 30 Days - With a printable PDF checklist Grab your copy here: https:\/\/www.soberlifeschool.com \u260e\ufe0fPrivate Coaching: Make Sobriety Stick https:\/\/www.makesobrietystick.com Subscribe So You Don\u2019t Miss New Episodes!   Listen to the episode on Apple Podcasts, Spotify, or Amazon Music, or you can stream it from my website HERE. You can also watch the interview on YouTube. https:\/\/www.youtube.com\/@theonedayatatimepodcast?sub_confirmation=1     Apple: https:\/\/podcasts.apple.com\/us\/podcast\/the-one-day-at-a-time-recovery-podcast\/id1212504521 Spotify: https:\/\/open.spotify.com\/show\/4I23r7DBTpT8XwUUwHRNpB Amazon Music: https:\/\/music.amazon.com\/podcasts\/a8eb438c-5af1-493b-99c1-f218e5553aff\/the-one-day-at-a-time-recovery-podcast   ","author_name":"Sobriety: The One Day At A Time Recovery Podcast","author_url":"http:\/\/odaatchat.com","html":"