Why do we overthink what to say, rehearse every line, or avoid certain moments altogether? In this episode of Just Be, therapist Sophia Spencer explores how the amygdala — your brain’s alarm system — doesn’t just cause anxious thoughts or physical symptoms, but also drives behaviour.

Through the lens of Cognitive Behavioural Therapy (CBT), Sophia explains the concept of safety behaviours: the subtle or overt actions we take to prevent or escape what the brain perceives as threat. From avoiding meetings, over-preparing, or seeking reassurance, these behaviours make sense in the moment — they reduce anxiety briefly — but they also teach the brain the wrong lesson: “I was only safe because I avoided.”

You’ll learn:

• The main categories of safety behav ...