In this episode of Beyond Trauma, Lara Land sits down with psychotherapist Carly Ann to unpack practical, compassionate strategies from Cognitive Behavioral Therapy (CBT) that help us shift negative thought patterns and calm anxious minds. From spirals of self-doubt and perfectionism to managing unmet needs and breaking free from judgment, this conversation is full of real-life tools you can start using today.

Whether you're struggling with anxiety, depression, or simply want more peace in your day, this episode will help you understand how your thoughts shape your feelings—and your behaviors. Carly shares her framework for working with common automatic thoughts like “I’m not good enough” or “I should be doing more,” and offers insights on how to respond with self-awareness instead of reactivity.

We explore:

• How to stop feeding unhelpful thoughts—even if you can't stop having them
• When affirmations help and when they actually backfire
• Why the first 30 minutes of your day matter more than you think
• How to recognize if your requests of others are truly “reasonable”
• CBT approaches for clinicians working with depressive clients
• How to interrupt thought-feeling-behavior loops and find more ease

Plus: our mutual love of Eat That Frog by Brian Tracy, and how we use it to beat procrastination and reset our mindset.

If you've ever asked yourself, "Why do I keep thinking like this?" or "How can I stop getting stuck in my head?"—this is the episode for you.

Follow Carly Ann on Instagram for more tips!

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Intro & Outro Music by Daniel Zaitchik