#117 – Britt Frank: The Science of Stuck#117 – Britt Frank: The Science of Stuck
Recovery Survey
Therapist and author Britt Frank talks about feeling stuck in recovery, reframing anxiety, and using simple brain-based tools to handle urges, emotions and relationships. The conversation highlights flexible recovery paths, kinder self-talk and practical ways to break addictive spirals.
42:20•22 Jun 2022
The Science of Stuck: Simple Brain Tools for Real-Life Recovery
Episode Overview
- Anxiety is framed as a vital signal (like a check engine light), not an "attack" or personal flaw.
- Separating feelings, emotions and thoughts helps people understand what’s actually happening inside and choose better responses.
- Kind, third-person self-talk can reduce shame while still taking responsibility for harmful behaviour.
- Friendships don’t all have to be deep and intense; shallow and activity-based connections are valid and valuable.
- Simple frameworks like the four O's for amends and the OODA loop give concrete steps to break addiction spirals and slow reactive behaviour.
“There are no broken people and there's no such thing as crazy.”
How do people find strength in their journey to sobriety? This conversation with trauma therapist and author Britt Frank leans straight into that question with a mix of science, humour and very real recovery talk. Britt shares how she went from "recovering hot mess of a human" to licensed psychotherapist and writer of *The Science of Stuck*, a book she says she wrote because, in early recovery, "my brain's so fried... I can't focus.
I just need bottom lines." Anyone who's ever stared blankly at a self-help book will probably relate. You’ll hear a refreshingly honest take on 12-step programmes – gratitude for what helped, pushback on the "do it this way or die" messaging, and a bigger theme of "take what's useful, leave what's not." Britt and host Brett Morris talk about how recovery isn't a one-size-fits-all process, and how it's okay to mix approaches.
A big chunk of the chat centres on anxiety. Britt challenges the idea of "panic attacks", comparing anxiety to a check engine light: horrible to feel, but vital information. As she puts it, "Anxiety does not attack you... it's a signal." That shift alone could change how someone in early sobriety experiences those overwhelming moments.
The episode also breaks down the difference between feelings, emotions and thoughts; practical self-talk tools like speaking to yourself in the third person; and simple frameworks such as the OODA loop (observe, orient, decide, act) to create a pause between urge and relapse. Relationships aren’t left out either. Britt talks about shallow versus deep friendships, why both are valid, and how adult connection doesn’t need to look like childhood best-friend intensity to be real or valuable.
If your brain feels "fried" by recovery, emotions, or life in general, this chat offers simple language, concrete tools and plenty of "oh, that’s me" moments. Which idea could make *your* next tough day just a little bit easier?
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