Ever reach for a glass of wine after a long day, thinking it will help you unwind — only to feel more sluggish, low, or anxious the next morning? You’re not imagining it. Alcohol may feel relaxing at the time, but for many of us, it creates an “artificial depression” in the brain and nervous system afterward — and we often don’t connect the dots.

In this fun, practical episode, based on a top CBT workbook by Veronica Walsh, we explore the simple science behind how your “stress relief” drink can backfire, and how CBT can help you regain control of your mood, energy, and evenings.

This brain-friendly episode blends insight with practical action — easy to understand, remember, and apply:

You’ll learn how to:

• Recognize the difference between genuine stress recovery and alcohol-driven “relief” that masks your nervous system activation
• Spot automatic thoughts and misattributions that keep the habit in place (“I need this to relax”)
• Observe and experiment with your own mood, energy, and stress levels to gather evidence for smarter choices
• Apply simple CBT strategies to interrupt the habit loop and replace it with healthier routines step by step
• Experiment to identify which anxiety, low mood, or shakiness might actually be alcohol-related rather than stress-related

CBT is about awareness, evidence, and self-compassion — not judgment. Even small changes in understanding and behaviour can produce surprisingly big improvements in how steady, calm, and energised you feel.

Whether you want to cut back, moderate, or simply understand the habit better, this episode gives you practical tools to reclaim evenings that truly restore your mood, energy, and calm.

Access more CBT resources — handouts, workbooks, audios, and videos:

• Blog & free CBT resource guides: iVeronicaWalsh.wordpress.com
• CBT practice (Ireland): CBTandFeelingGood.com

Why does your brain malfunction for public Speaking? Because it’s ‘scary’? Nope. Because you have a ‘disorder’? Nope. Because of your ‘primal nervous system’? Yes!

Our brain is “wired stupid” for Public Speaking — it’s a common neurobiological nuisance - hack it with CBT!

When we face an audience, our threat response often overreacts, triggering over the top pesky primal fight-or-flight symptoms.. Your brain floods your body with adrenaline, oxygen, and cortisol as if you were facing a physical threat - before rational reasoning even gets a look-in. The result? Racing heart, shaky voice, and a frazzled mind — totally unnecessary and unhelpful for delivering a presentation.

It doesn’t have to stay that way. Public speaking anxiety is the most common form of social phobia — but it is completely manageable with CBT! Build the cognitive, emotional, and behavioral skills to handle the task competently. Imagine that?

This episode, based on a top CBT workbook by Veronica Walsh, is fun, fast, and engaging — giving you practical, proven skills to understand and manage public speaking anxiety:

CBT helps you to:

• Shift your perception: See speaking as a ‘task’, and maybe even an opportunity, rather than a terrifying threat
• Learn the ‘Messenger Mindset’ - the ‘Hugh Grant Rom-Com Defense’ - and the ‘Politicians Strategy’
• Evaluate your resources with your rational brain.
• Understand and harness adrenaline: Use the natural surge of energy to feel “buzzed and pumped” instead of freaked out
• Change behaviour: Show up and build the skill over time, rather than avoiding or self-sabotaging
• Focus on the message: You’re just the messenger of the information - make the value of what you’re communicating more important than ego or self-judgment — it’s not about you!

By interrupting automatic reactions — cognitive, physical, and emotional — with CBT, you can transform your performance and regulate your nervous system. Science is beautiful — and you have the power to change your mind, mood, and delivery. Change your life with this tool box. Dive in!

Access more CBT resources — handouts, workbooks, audios, and videos:

• Blog & free CBT resource guides: iVeronicaWalsh.wordpress.com
• CBT practice (Ireland): CBTandFeelingGood.com

A Practical Guide to Silencing Your Inner Critic

Do you have an annoying negative critic in your head, narrating your life and driving you in the wrong direction? Of course you do! We all have one — that’s why we’re not perfect rational creatures.

It’s that nagging inner voice that seems to get louder when we’re anxious or down. Your inner critic whispers harsh judgments, fuels self-doubt, and keeps you from living fully. It’s the human condition — we’re messy!

This episode, based on a top CBT workbook by Veronica Walsh, gives you practical, proven skills to challenge the critic. Silencing it can be fun — and empowering, when done with intention and CBT strategies.

CBT helps you to:

• Spot automatic negative thoughts and recognize when they’re distorted

• Separate internalized beliefs from your true self

• Interrupt and reframe unhelpful thinking

• Reduce guilt, shame, and emotional hijacking

• Use humour to pause fear, anxiety, or depression long enough to think differently

Even the most logical, cynical people often find this simple, child-like technique surprisingly effective - and even enjoyable.

Small shifts in thinking can create big changes in how you feel and live. This episode shows you how to begin — easy to understand, remember, and apply. Dive in.

Access more CBT resources — handouts, workbooks, audios, and videos:

• Blog & free guides: iVeronicaWalsh.wordpress.com

• CBT practice (Ireland): CBTandFeelingGood.com

Stuck in the same negative thinking loops? Do you find yourself overthinking, catastrophising, or ruminating on the same worries day after day? If so, you’re not alone - these are common human thinking habits, not permanent character flaws.

Bad thinking habits are learned. And they can be unlearned — with CBT.

Based on the brain-friendly Cognitive Behavioural Therapy (CBT) resources of Veronica Walsh, this episode helps you build the skill of spotting unhelpful thinking patterns as they happen - giving you the power to pause, challenge them, and choose a more balanced response. Awareness is the first and most powerful step.

This introduction helps you to:

• Recognise common CBT thinking traps and cognitive distortions
• Understand why automatic thoughts feel true, even when they aren’t
• Learn simple, science-backed techniques to reframe and get unstuck
• Reduce unnecessary emotional upset — for yourself and others

Be careful what you’re saying to yourself — your body is listening. Our mental shortcuts can hijack the nervous system, keeping us anxious, stuck, or reactive. When you learn to recognise these patterns, you can begin to dismantle them, regain mental clarity, and move forward with greater calm and confidence.

Small shifts in thinking can create big changes in how you feel and live. This episode shows you how to begin — easy to understand, remember, and apply. Dive in.

Access more CBT resources - handouts, workbooks, audios and videos:

• Blog & free guides: iVeronicaWalsh.wordpress.com
• CBT practice (Ireland): CBTandFeelingGood.com

Overthinking and self-sabotaging again? We’ve all been there. One upsetting event can spiral into big drama. You are not alone - and it’s not a personal flaw, or a fixed personality thing.

Stress can make our bad thinking habits run wild, but the good news is we can learn to tame them - to literally 'think different' with intent, with CBT.

The human brain is a beautiful, messy machine. It’s not perfectly rational - that’s why we have poetry, art, and love… and it's also why we have anger, jealousy, and conflict. Cognitive Behavioural Therapy (CBT) teaches rational thinking skills so that you can step in and make your brain work for you, not against you.

Meet the life-changing ABC Technique of CBT. This fast, fun, engaging episode introduces the ‘ABC’ journaling model from the top-ranking workbook by Veronica Walsh - easy to understand, remember and apply…

You’ll learn how to:

• Notice and map your thoughts, feelings, and behaviours: “What am I thinking?” and “How is this making me feel and behave?”
• Identify exaggerated or unhelpful thinking patterns
• Dispute and reframe thoughts and beliefs to create healthier emotional and behavioral outcomes

Transform your self-talk. By practicing the ABC model, you can step back from automatic reactions, regain perspective, and make more emotionally intelligent choices.

Small changes in thinking habits can lead to big changes in how you feel, think, and behave. Dive in!

More CBT resources:

• Blog & free guides: iVeronicaWalsh.wordpress.com
• CBT practice (Ireland): CBTandFeelingGood.com

Feeling anxious over small things? Ever felt a sudden sizzle of adrenaline from an unread message, or a friend acting strangely? That’s your nervous system firing up before rational reasoning even gets a look in! Anxiety is often your biology being a nuisance - it’s not “all in your head.”

Become the Boss of Your Fight-or-Flight Biology with CBT

We are all beautiful, messy machines. Some of us are born hypervigilant; others are wired for threat by life experience. Either way, your anxiety is a signal your brain and body are trying to manage - and CBT helps you take control.

This short 12 minute episode introduces essential CBT skills adapted from a top-ranking workbook by Veronica Walsh:

You’ll learn how to:

• Clearly understand anxiety as a biological wiring issue, not a personal failing
• Regulate your nervous system with practical strategies you can use every day
• Build reframing and resetting skills through self-talk and visualization

Take the driver’s seat of your life. Reclaim calm, confidence, and control with simple, science-backed steps that are easy to understand, remember, and apply.

More CBT resources:

• Blog & free guides: iVeronicaWalsh.wordpress.com
• CBT practice (Ireland): CBTandFeelingGood.com

Learn how Cognitive Behavioural Therapy (CBT) helps you step back from emotional reasoning and regulate your responses more effectively.

Do strong emotional responses often hijack your ‘rational reasoning’, and cause you to respond to stressors in a dramatic unhelpful way? When you look back do you wish you had responded in a different way that was proportional to the event, and that got you a better outcome?

Try CBT Tools for Emotional Regulation

These audios give you a fun, engaging, banter-style listening experience in a way that brains love. Take a fascinating journey that teaches life-changing skills with a ‘therapy as learning’ approach.

This CBT explainer episode unpacks core ideas from Veronica Walsh’s top-ranking workbook on the bad habit of ‘emotional reasoning’.

While emotions are valid and important signals, when stress is in the driving seat they can be way out of proportion to the actual event. Stress chemistry and unhelpful thinking patterns can distort perception and drive messy behaviour. Undistort it with CBT!

This episode explores how CBT helps you:

• Recognise emotional reasoning as a thinking habit
• Separate feelings from facts without suppressing emotion
• Ground the nervous system during emotional surges
• Step back from automatic conclusions
• Respond more proportionately under pressure

The focus is emotional regulation, rational thinking, and better outcomes in everyday situations where emotions run high. Dive in!

(More CBT resources, guides, and audio supports are available at iVeronicaWalsh.wordpress.com. Episodes are adapted from original top-ranking CBT resources.

Practice site: CBTandFeelingGood.com

Learn how rigid “must” and “should” thinking fuels anxiety — and how CBT helps you replace demands with flexibility and self-acceptance.

This engaging CBT explainer unpacks musterbation — Albert Ellis’s term for rigid, rule-based thinking driven by internal musts, shoulds, and have-tos.

These internal demands often feel necessary or motivating, but they quietly increase anxiety, frustration, and emotional over-reaction when life doesn’t cooperate. In this episode, you’ll learn how inflexible language stresses the brain, undermines self-regulation, and keeps people stuck in cycles of self-criticism and pressure.

Drawing on core CBT principles, the episode explores how Cognitive Behavioural Therapy helps shift demand thinking into flexible preferences, without giving up standards, values, or personal responsibility.

This episode focuses on:

• What “musterbation” really means in CBT
• How rigid thinking increases emotional reactivity
• The role of language in stress and self-pressure
• Practising unconditional acceptance without passivity
• Responding more calmly and effectively when things don’t go to plan

This is a practical listen for anyone whose inner voice has become overly strict, absolute, or emotionally costly — and who wants to think more flexibly without lowering their standards.

More CBT resources, guides, and audio supports are available at iVeronicaWalsh.wordpress.com. Episodes are adapted from my original top-ranking CBT resources.

Practice site: CBTandFeelingGood.com