Podcast: Just Be
Conversations on Belonging, Authenticity & the Social Brain.
For thoughtful people learning to feel safe being seen.
About The Podcast: A Psychology-Informed Educational Podcast
What if confidence wasn’t something to perform — but something you could simply feel?
Just Be is a psychology-informed educational podcast by therapist Sophia Spencer, exploring how the social brain shapes confidence, connection, and belonging.
Each episode blends science and self-compassion to help you understand why visibility can feel vulnerable, and how to move from managing anxiety to feeling naturally at ease.
You’ll hear about topics such as:
Why we care what others think
How rank and comparison influence confidence
The pain of exclusion and the search for belonging
Safety, authenticity, and self-expression in professional life
Sophia draws on her background in Cognitive Behavioural Therapy (CBT), EMDR, Compassion Focused Therapy (CFT), and social neuropsychology to translate evidence-based ideas into gentle, practical insight.
Why this matters
Your social instincts aren’t flaws — they’re part of being human.
By understanding the psychology behind visibility, anxiety, and belonging, you can learn to regulate your nervous system, express yourself freely, and just be — calm, confident, and connected.
Episode One: Why You Care What People Think
Ever wondered why you care so much what others think — even when you know it shouldn’t matter?
You’ll learn about three key ideas:
The Belongingness Hypothesis — why connection is a survival need, not a weakness.
Ecological Systems Theory — how family, culture, and workplace shape your “social self.”
Theory of Mind — your brain’s ability to imagine what others think, and how it can fuel overthinking.
Sophia explains why caring about others’ opinions isn’t a flaw, but an evolutionary instinct — and how safety, not confidence, is what allows you to finally just be.
Episode Two: The Social Hierarchy In Your Head
Why do you feel confident around some people but suddenly smaller around others? In this episode of Just Be, we explore how your brain subconsciously scans social hierarchies for safety, and how comparison shapes confidence, anxiety, and belonging.
You’ll learn about two key ideas:
Social Rank Theory — how your nervous system tracks cues of status and authority to stay safe within groups.
Social Comparison Theory — why we measure ourselves against others and how modern life amplifies this instinct.
Sophia explains why comparison isn’t a flaw but an ancient safety mechanism, and how awareness and compassion can help you step out of ranking yourself and back into connection.