The Psych Files

Darrnell Welch

The Psych Files makes psychology accessible and fascinating. Each episode breaks down complex psychological concepts into clear, actionable insights you can apply to everyday life. Research-backed psychology through evidence-based insights, real-world examples, and honest conversations. 

Episodes

  1. 3 DAYS AGO

    I Thought He Was The One, Turns Out I Was The Pigeon

    A three-word text at 2 a.m. shouldn’t hijack a whole life—yet uncertainty can feel like rocket fuel for the mind. We unpack that pull with a candid story and a hard look at the science of limerence: why intrusive thoughts surge, why “maybe” hits harder than “yes,” and how your brain’s reward system turns mixed signals into a slot machine you can’t stop pulling. We dig into the neurochemistry with plain language: dopamine spikes from reward prediction error in the VTA, serotonin dips that cut the mental brakes and mimic OCD patterns, and oxytocin that glues the bond after every tiny “glimmer.” Evolution designed this natural addiction to focus on one partner long enough to pair bond; modern platforms amplify it into a loop of checking, waiting, and hurt. Along the way, we challenge the myths: limerence isn’t synonymous with love, and the feeling—though real—often crystallizes around an idealized image rather than the person as they are. Then we get practical. You’ll learn the Stoic “first vs second arrow” to separate involuntary triggers from chosen rumination, urge surfing with a simple 20-minute timer to ride out spikes without feeding them, and cognitive tools to dismantle the halo and see the full picture. We also cover the no-contact reset, including digital boundaries, to let reward pathways cool and attention return. Finally, we address the deeper why—unfinished learning and the voids we try to fill with fantasy—so the pattern doesn’t just transfer to the next glittering branch. If uncertainty has ever owned your mood, this is your field guide back to agency, clarity, and steadier love. Listen, share with a friend who needs it, and if the episode helps, follow the show, leave a review, and tell us: which tool will you try first? Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    31 min

  2. 5 DAYS AGO

    I Brought Emotional Snacks And Still Didn’t Get A Text Back

    A silent phone can feel like a fire alarm. We open with a raw story of being left on read and follow the thread through hard science, clear psychology, and practical tools that change how you relate to rejection, obsession, and “niceness.” Drawing on Naomi Eisenberger’s groundbreaking work, we unpack why the brain’s dorsal anterior cingulate cortex lights up during social exclusion, mirroring the distress of physical pain. We explore the opioid system’s role in hurt feelings, why an unanswered text can slam your chest, and how biology evolved to treat separation as a survival threat. Then we zoom into the maddening loop of frustration attraction. With insights from Helen Fisher, we explain why desire surges when access is blocked, how extinction bursts drive the compulsive refresh, and why labeling the chemistry gives you back a measure of control. From there, we challenge the “nice person” playbook. Using Robert Glover’s concept of covert contracts, we show how being endlessly supportive can become an unspoken deal—kindness as currency—that breeds resentment and the inevitable “victim puke.” You’ll hear the flipside too, via Roy Baumeister’s research: rejectors often feel trapped and scriptless, leaning on “soft noes” that keep hope alive and pain prolonged. We close with a shift from impulse to agency. Stoic principles help draw a clean line around what you can and cannot control: your clarity, your boundaries, your walk-away. You’ll get a microaction to detox from covert contracts, gather new evidence against toxic shame, and practice asking for what you need without paying for it in advance. If you’ve been choosing safety and calling it love, this conversation is a turning point toward intimacy that’s honest, mutual, and unmasked. If this resonated, follow the show, share it with a friend who needs it, and leave a quick review so more people can find these tools. Tell us: what contract are you ready to rip up? Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    32 min

  3. 5 FEB

    Butterflies Or Alarm Bells

    Waiting for a text can feel like a love story in slow motion, but what if that rush in your chest is your nervous system crying for safety, not your heart recognizing “the one”? We pull back the curtain on the spark, showing how anxiety often masquerades as chemistry—and why our brains keep buying the illusion. We dig into Lisa Feldman Barrett’s theory of constructed emotion and predictive coding to explain how the brain prefers metabolically cheap narratives over expensive truths. Updating your inner story—he’s inconsistent, this isn’t working—costs energy, so your body budget picks the old script and smooths over red flags. Then culture steps in: high arousal plus uncertainty gets labeled as romance. That’s why breadcrumbing feels electric and stable attention can seem flat. Add intermittent reinforcement, and the text thread becomes a slot machine: unpredictable pings spike dopamine and keep you pressing for the next “win.” Zooming out, we explore Robert Firestone’s fantasy bond and the anti self—the inner critic that preserves a sense of safety by blaming you and idealizing the other. The result is a glass box on the autonomic ladder, bouncing between anxiety and shutdown without reaching true safety. We share practical tools to break the loop: use emotional granularity to recategorize “chemistry” as attachment distress or arousal misattribution; build a reality-versus-fantasy list and make decisions only from the right column; honor the grief of letting go and practice boundaries that support differentiation, not fusion. By the end, the architect becomes just a person, and the spell thins. If you’re tired of chasing potential and ready to trade the comfortable lie for clear-eyed calm, this conversation offers both the science and the steps to get there. If it resonates, follow the show, share it with a friend who needs the nudge, and leave a review to help others find their way out of the glass box. What will your right column say today? Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    32 min

  4. 3 FEB

    Color Comes Back: Reversing Anhedonia

    Joy disappears quietly. Coffee tastes like heat, friendships feel like work, and music becomes static. We put a name to that flatness—anhedonia—and unpack why it’s not a character flaw but a reversible brain state. Drawing on research from Kent Berridge, Robert Sapolsky, and Anna Lembke, we explain the split between wanting and liking, how chronic stress downregulates dopamine receptors, and why modern superstimuli tilt the pleasure–pain seesaw toward numbness and anxiety. We share two revealing stories: Rachel, whose SSRI-related emotional blunting quieted panic but muted pleasure, and David, a long-term cannabis user who faced the darkest anhedonia between weeks four and eight of withdrawal before color returned around month ten. Both journeys underline a hard truth with a hopeful edge: action precedes motivation. Waiting to “feel like it” keeps you stuck; doing the thing, even when it feels like dragging a brush through wet cement, tells the brain to rebuild. You’ll leave with a clear, research-backed protocol: a targeted dopamine detox to starve the gremlins; behavioral activation with the five-minute rule; exercise as prescription to boost BDNF and receptor density; hormetic cold exposure for a long, stable dopamine rise; novelty to trigger prediction error; savoring to retrain the liking system; and modified gratitude that actually registers. We also map “social snacks” that signal safety, dial down cortisol, and help the reward system come back online—plus a reframe of boredom as the nutrient that grows motivation. If your world feels gray, there’s a path back to color. Subscribe, share this with someone who needs it, and tell us which step you’ll start today. Your future self will thank you. Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    36 min

  5. 29 JAN

    When Stress Rewrites Your Body

    Your body has been speaking for years. Tight jaws, 3 a.m. adrenaline jolts, shallow breaths, and “mystery” gut flares aren’t random quirks—they’re messages. We dig into how chronic stress and trauma literally remodel physiology, from the HPA axis thermostat that gets stuck, to the polyvagal ladder that explains fight, flight, and the misunderstood freeze. Along the way, we unpack body armoring, fascia densification, and why safety—not willpower—closes the pain gate. We connect the dots between the vagus nerve, digestion, mood, and inflammation, showing how low vagal tone fuels IBS, anxiety, and autoimmune risk. The ACE study’s numbers are stark: childhood adversity predicts adult disease and shorter lifespan, even after lifestyle factors. Epigenetics brings the story into our cells, where stress tags can pass through generations—and be reversed when we teach the system safety again. This conversation stays practical. We walk through EMDR transforming “hot” memories into integrated stories and a Somatic Experiencing case where tremors discharge ten years of frozen survival energy. Then we offer tools you can use today: pendulation to build capacity without overwhelm, titration for gentle exposure, and accessible vagal toning—humming, gargling, singing, and 4-7-8 breathing—to recruit the parasympathetic brake. Add mindful walking for natural bilateral integration and a compassionate gut scan to end the internal standoff. The goal isn’t permanent calm; it’s a flexible nervous system that can rise to meet life and return to connection without getting stuck. If your cells learned alarm, they can learn ease. Press play, practice with us, and share your biggest takeaway. If this helped, follow the show, leave a review, and send the episode to someone whose body might be speaking, too. Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    39 min

  6. 26 JAN

    The High Place Phenomenon: Why Your Brain Tells You to Jump (And What It Really Means)

    Ever stood at the edge of a cliff, balcony, or tall building and felt a sudden urge to jump—even though you're not suicidal? You're experiencing the High Place Phenomenon, and you're far from alone. In this extended deep dive, we explore the neuroscience behind this unsettling experience, why your brain creates these intrusive thoughts, and what it reveals about your survival instincts. We'll examine detailed case studies from climbers, bridge workers, and everyday people who've experienced this phenomenon, dive into the latest research on misinterpreted safety signals, and explore the connection between HPP and other forms of intrusive thinking. You'll learn practical protocols for managing these moments and understand why this experience might actually indicate good mental health rather than poor impulse control. This episode expands on our YouTube video with additional research, real-world applications, and the neuroscience your brain doesn't want you to know. Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    24 min

  7. 22 JAN

    Healing Trauma Is A Physical Reconstruction Project

    Healing from trauma isn't just an emotional journey—it's a literal reconstruction project happening inside your brain. When you start therapy or attempt to change long-standing patterns, your brain doesn't just "let go" of the old wiring. Instead, it fights back. You might feel worse before you feel better—panic attacks intensify, old habits resurge, emotions you thought were buried come flooding back. This is the extinction burst, and it's not a sign you're failing. It's proof that your brain is rewiring itself. In this episode, we explore the neuroscience of neuroplasticity, why building new neural pathways is physically exhausting, the concept of "rupture before repair" in therapy, and why emotional release happens when safety is finally established. We break down real therapy case studies showing why the darkest part of the tunnel is actually the exit, and give you the "Pause, Don't Panic" technique to navigate healing setbacks without giving up.  Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    20 min

  8. 21 JAN

    You're Not Lazy — The 5 Stages of Burnout You Didn't Notice

    Have you ever sat down to work, stared at a screen for an hour, and accomplished absolutely nothing—then blamed yourself for being lazy? What if that wasn’t laziness at all? In this episode, we dismantle one of the most damaging myths of modern productivity: that exhaustion is a personal failure. Drawing from decades of psychological and medical research, we explore how burnout actually unfolds—not as sudden collapse, but as a slow, invisible progression that most people don’t recognize until it’s too late. Grounded in the original burnout research of psychologist Herbert Freudenberger, expanded by Gail North’s multi-stage model, and supported by the World Health Organization’s ICD-11 classification of burnout as an occupational phenomenon, this episode walks you through the five critical stages of burnout most people miss—starting with excessive motivation, not exhaustion. You’ll learn: Why burnout often begins during your most “productive” phaseHow chronic stress rewires your nervous system to shut you down for protectionWhy irritability, numbness, and detachment are warning signs—not personality flawsHow emotional emptiness leads to compulsive coping behaviors like doomscrolling and binge-watchingWhy total collapse is not weakness, but your body’s final safety mechanismWe also break down research from Christina Maslach’s Burnout Inventory, Hans Selye’s General Adaptation Syndrome, and the American Psychological Association’s findings that burnout has reached epidemic levels in the modern workforce. Finally, you’ll hear a counterintuitive but science-backed recovery strategy: the “Do Nothing” rule—a radical shift away from productivity culture that allows your nervous system to reset before damage becomes permanent. This episode is for high-functioning professionals, caregivers, educators, and driven people who feel stuck, empty, or chronically exhausted—and can’t understand why “trying harder” keeps making things worse. You’re not lazy. You’re burned out—and your body has been trying to tell you. Send a text Support the show If this episode resonated with you, take a moment to pause before moving on to the next thing. Burnout thrives on momentum without reflection. New episodes explore the psychology of work, stress, identity, and recovery through research-backed insights—not hustle culture clichés. The goal is clarity, not motivation. If you found value here, consider following the show and sharing this episode with someone who might need it. Conversations like these are how awareness starts—long before burnout becomes collapse. You can also follow along on YouTube for upcoming episodes and related content: https://www.youtube.com/@thepsychfilesyt

    28 min
  • 8 Episodes

About

The Psych Files makes psychology accessible and fascinating. Each episode breaks down complex psychological concepts into clear, actionable insights you can apply to everyday life. Research-backed psychology through evidence-based insights, real-world examples, and honest conversations. 

Information

  • Creator
    Darrnell Welch
  • Years Active
    2K
  • Episodes
    8
  • Rating
    Clean
  • Copyright
    © 2026 The Psych Files
  • Show Website
    The Psych Files
  • Provider