Spring Cleaning Pt. 4: Check It, Challenge It, Change It | How to Reframe Negative Thoughts (CBT)

The Anxiety Series Part 2: Understanding Anxiety (Physiology, Symptoms & Treatment)

In Part 2 of our anxiety series, we’re going deeper, breaking down what anxiety actually is, what’s happening in your brain and body, and how medications fit into the picture. If you’ve ever wondered why anxiety feels so physical (racing heart, nausea, chest tightness, dizziness), this episode explains the physiology behind it in a way that actually makes sense. We walk through the anxiety response, including the role of the nervous system, fight-or-flight, and why your brain sometimes sounds the alarm when nothing is actually wrong. We also talk about anxiety medications—what they do, how they work, and common misconceptions people have about them. As mental health providers, we share real-world insight into when medications can be helpful and what to expect if you’re considering them. Whether you deal with generalized anxiety, panic attacks, or chronic overthinking, this episode will help you understand your symptoms in a way that feels less confusing and a lot less scary. Because once you understand what your anxiety is doing, it becomes a lot easier to work with it instead of against it.

The Anxiety Series Part 1: Rating Our Most Unhinged Anxious Thoughts

Welcome to Part 1 of our anxiety series where we’re making anxiety a little less scary and a lot more relatable. In this episode, we introduce the Catastrophe Scale, a funny but insightful way to understand how anxiety turns small moments into full-blown spirals. From unread texts to awkward social interactions, we rate everyday situations from mild concern to complete mental chaos. Along the way, we break down why anxious thoughts escalate so quickly and how to start catching yourself before you hit a level 10 spiral. If you struggle with overthinking, social anxiety, or constantly expecting the worst-case scenario, this episode will help you feel seen (and maybe laugh at your brain a little too). Because sometimes your brain is dramatic… and it’s okay to call it out.

Spring Cleaning Pt. 4: Check It, Challenge It, Change It | How to Reframe Negative Thoughts (CBT)

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC with special guest Amber Herpfer, BA, MSWi We’re wrapping up our Mental Health Spring Cleaning series with the step that actually creates change. In Spring Cleaning Pt. 4, we break down the final piece of CBT: changing your thoughts. Using our simple framework, check it, challenge it, change it, we show you how to reframe negative thinking patterns and shift your mindset in a realistic, sustainable way. We’re also joined by our intern Amber, who helps us tie together everything we’ve covered in this series. From identifying thought patterns to challenging them and finally learning how to replace them, we work through the CBT process giving you some real tools to take home with you. In this episode, you’ll learn: * How to reframe negative or distorted thoughts * What “changing your thoughts” actually looks like in real life * Why reframing isn’t toxic positivity (and what to do instead) * How to start building healthier thinking patterns If you struggle with overthinking, anxiety, or self-doubt, this episode gives you practical tools you can start using immediately.

Spring Cleaning Pt. 3: Cognitive Distortions (Why Your Brain Lies to You) - CBT for Anxiety & Overthinking

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC Your thoughts feel true—but what if they’re not? In Spring Cleaning Pt. 3 of our Mental Health series, we’re breaking down cognitive distortions - the automatic thinking patterns that can fuel anxiety, overthinking, and self-doubt. As mental health providers, we see these patterns all the time and, chances are, you’re experiencing them too without even realizing it. From mind reading to catastrophizing, we explain how these thoughts show up in real life and why your brain is so quick to believe them. This episode will help you: * Identify common cognitive distortions * Understand why your brain jumps to worst-case scenarios * Start separating thoughts from facts We also address overthinking, anxiety spirals, and how to tell if a thought is actually true. ✨ Not every thought deserves your trust—and this episode will show you why.

Spring Cleaning Your Mind Pt. 2: Catch the Clutter (CBT Thought Awareness)

In this episode of The Off-Label Podcast, we’re continuing our Mental Health Spring Cleaning series by diving deeper into Cognitive Behavioral Therapy (CBT) and the first step to changing your thoughts: awareness. If you’ve ever struggled with overthinking, anxiety, or negative thought spirals, this episode is for you. Most of the thoughts that drive stress and self-doubt happen automatically, and if you don’t notice them, you can’t change them. We break down how to identify automatic thoughts, why your brain jumps to worst-case scenarios, and how to start catching the mental “clutter” that’s been running in the background. Using real-life examples (and a little humor), we make CBT practical, relatable, and actually doable in your day-to-day life. In this episode, we cover: * What automatic thoughts are and why they matter * Why overthinking feels uncontrollable * How to start noticing negative thought patterns * Simple CBT techniques to build awareness * How your thoughts impact anxiety, mood, and behavior Whether you’re new to therapy concepts or already working on your mental health, this episode will help you take the first step toward a clearer, calmer mind. Don’t forget to follow, rate, and share with a friend who could use a little mental spring cleaning.