Episode
E 338: Tammy's Take #29 Notice, Name, Next Step: A Simple Tool for When You Feel Triggered
- Podcast
- Adult Child of Dysfunction
- Published
- Jun 30, 2026
- Duration seconds
- 718
- Processing state
not_requested
Actions
POST https://stenobird.com/v1/public/podcasts/adult-child-of-dysfunction-6619234/episodes/e-338-tammy-s-take-29-notice-name-next-step-a-simple-tool-for-when-you-feel-triggered/transcription-requests
Idempotently request low-priority transcript generation for this episode.GET https://stenobird.com/podcast/adult-child-of-dysfunction-6619234/e-338-tammy-s-take-29-notice-name-next-step-a-simple-tool-for-when-you-feel-triggered.md
Read the agent-friendly Markdown representation of this episode resource.
Summary
What if your thoughts are not always telling you the truth? For many adult children of dysfunction, anxious thoughts do not just feel like thoughts. They feel like warnings. They feel like facts. They feel like instructions we have to follow in order to stay safe. “They are mad at me.” “I am going to mess this up.” “I need to fix this.” “I should stay quiet.” “I am too much.” “I am not enough.” In this Tammy’s Takes episode, Tammy teaches a simple, practical tool you can use in the moment when anxiety, overthinking, people-pleasing, shame, or old survival patterns start taking over. Inspired by Tammy’s conversation with Dr. Elisabeth Morray, licensed psychologist and VP of Clinical at Alma, this episode explores the concept of psychological flexibility: the ability to experience hard thoughts, emotions, memories, and triggers without allowing them to make every decision for you. Tammy breaks down her Notice, Name, and Next Step Method —a three-step practice designed to help you pause, regulate your nervous system, create space from fearful thoughts, and choose a response that aligns with your values instead of your fear. In this episode, you will learn how to: Recognize when your body is reacting from an old survival pattern Get out of your racing mind and back into the present moment Understand the difference between remembering danger and being in danger Stop treating every anxious thought as a fact Create distance from thoughts like “I am not good enough” or “They are going to leave me” Identify one small, healthy next step instead of reacting from urgency Use your values as a compass when you feel confused, triggered, or overwhelmed Build self-trust one decision at a time Practice choosing yourself without needing to be perfect Healing is not about never feeling an…