Why does being left out of a group chat or team meeting sting so deeply? In this episode of Just Be, therapist Sophia Spencer explores how the social brain decides who feels like “us”, and who feels like “them.”

You’ll learn about:

• In-Group / Out-Group Dynamics — how our brains form tribes through similarity and safety.
• Social Identity Theory — why our self-esteem is tied to group membership.
• Social Sensitivity — how past experiences of exclusion or discrimination heighten our “belonging radar.”
• Inner Belonging — how therapy helps you feel safe being yourself, even when you don’t fit the mould.

Sophia explains why belonging isn’t about sameness - it’s about staying connected without losing yourself.

Referenced Concepts

• In-Group / Out-Group Dynamics: Tajfel, H. (1982). Social Identity and Intergroup Relations. Cambridge University Press.
• Social Identity Theory: Tajfel, H., & Turner, J. C. (1979). An Integrative Theory of Intergroup Conflict. In The Social Psychology of Intergroup Relations.
• Belongingness Hypothesis: Baumeister, R. F., & Leary, M. R. (1995). The Need to Belong: Desire for Interpersonal Attachments as a Fundamental Human Motivation. Psychological Bulletin, 117(3), 497–529.
• Social Rank and Safety: Gilbert, P. (2000). The relationship of shame, social anxiety and depression: The role of the evaluation of social rank. Clinical Psychology & Psychotherapy, 7(3), 174–189.