<p><strong>🧠 Episode Summary</strong></p><p><br></p><p>In this solo episode, Dr. Ali Novitsky continues her transformative <em>Stress Series</em> by breaking down how stress hijacks your thoughts — and what to do when it happens.</p><p><br></p><p>When your stress level hits a 7 or higher, your brain gets hijacked: the amygdala (fear center) takes over, and the prefrontal cortex (rational thinking) gets shut down. The result? You spiral into distorted thought patterns that feel real but aren’t rooted in truth.</p><p><br></p><p>Ali explains the top thought distortions — like catastrophizing, personalization, and all-or-none thinking — and shows how they often align with your dominant stress type. Once you learn how to identify these patterns, you can regulate your stress, pause, and choose a new, more grounded response.</p><p><br></p><p>This episode offers a practical, compassionate framework for understanding your stress response and building emotional resilience.</p><p><br></p><p><strong>🔍 What You’ll Learn</strong></p><p><br></p><ul><li><p>What happens in your brain during a “mental hijack”</p></li><li><p>The most common thought distortions under stress</p></li><li><p>How thought patterns connect to your dominant stress type</p></li><li><p>Why we catastrophize, personalize, or spiral when we’re overwhelmed</p></li><li><p>How to regulate your nervous system before trying to “fix” your thoughts</p></li><li><p>Real-life examples of how Ali applies this work in daily life and coaching</p></li></ul><p><br></p><p><br></p><p><strong>💡 Thought Distortions &amp; Stress Type Pairings</strong></p><p><br></p><ul><li><p><strong>Validation Type</strong> → <em>Personalization</em>: “It must be my fault.”</p></li><li><p><strong>Impulsivity Type</strong> → <em>Jumping to Conclusions</em>: “I have to fix it now.”</p></li><li><p><strong>Assertive Type</strong> → <em>All-or-None Thinking</em>: “If I don’t do it perfectly, I’ve failed.”</p></li><li><p><strong>Control Type</strong> → <em>All-or-None Thinking + Should Statements</em>: “I should have done more.”</p></li><li><p><strong>Isolation Type</strong> → <em>Should Statements + Self-Blame</em>: “It’s all on me.”</p></li><li><p><strong>Catastrophizing Type</strong> → <em>Catastrophizing</em>: “The worst is definitely going to happen.”</p></li></ul><p><br></p><p>Ali emphasizes that any person can experience any of these distortions under pressure—but your dominant stress type tends to shape your most common response.</p><p><br></p><p><strong>🛠️ Tools to Disrupt the Spiral</strong></p><p><br></p><ul><li><p><strong>Pause &amp; Regulate</strong> before solving: Your best thoughts come when you’re calm.</p></li><li><p><strong>Distraction for acute stress</strong> (7–10 on the scale): Functional first aid for your mind.</p></li><li><p><strong>Cognitive Reframes</strong> once regulated:</p><p><br></p><ul><li><p>Personalization → “What if it’s not about me?”</p></li><li><p>Impulsivity → “What if there’s another option?”</p></li><li><p>All-or-None → “Some is better than none.”</p></li><li><p>Should Statements → “I could have…”</p></li><li><p>Catastrophizing → “What’s possible vs. what’s probable?”</p></li></ul><p><br></p></li></ul><p><strong>📌 Take the Free Stress Type Quiz</strong></p><p><br></p><p>Find out your <em>dominant stress type</em> and start regulating more effectively today.</p><p>🎯 <a href="https://www.dralinovitsky.com/" target="_blank" rel="ugc noopener noreferrer">https://www.dralinovitsky.com</a></p><p><br></p><p><br></p><p><strong>🌟 Now Enrolling: Transform 10.0</strong></p><p>Ali’s signature coaching program is back with a renewed focus on nervous system regulation, whole-person health, mindset, and metabolic strength.</p><p>✨ Join the January cohort: <a href="https://www.dralinovitsky.com/transform" target="_blank" rel="ugc noopener noreferrer">https://www.dralinovitsky.com/transform</a></p><p><br></p><p><br></p><p><strong>⏱️ Timestamps</strong></p><p><br></p><p>00:00:00 - <strong>Introduction to the Stress Series</strong><br>00:00:27 - <strong>Taking the Stress Test</strong><br>00:01:10 - <strong>Understanding Stress and Thought Distortions</strong><br>00:02:24 - <strong>Recognizing Thought Hijacking</strong><br>00:03:31 - <strong>Common Thought Distortions</strong><br>00:05:08 - <strong>All or None Thinking</strong><br>00:06:34 - <strong>Validation and Personalization</strong><br>00:10:20 - <strong>Impulsivity and Jumping to Conclusions</strong><br>00:12:07 - <strong>Assertive Stress Type and Control</strong><br>00:15:30 - <strong>Should Statements and Isolation</strong><br>00:18:44 - <strong>Catastrophizing and Its Implications</strong><br>00:20:53 - <strong>Review of Stress Types and Thought Distortions</strong><br>00:21:57 - <strong>Strategies for Regulating Thoughts</strong><br>00:23:22 - <strong>Transform 10.0 and Stress Management</strong><br>00:24:17 - <strong>Conclusion and Resources</strong></p><p><br></p><p><strong>Work with Dr. Ali</strong></p><ul><li><strong>🔥 </strong><a href="https://www.dralinovitsky.com/transform" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠⁠<strong>Transform® 10.0</strong>⁠⁠⁠⁠⁠</a> – Enrollment is open!</li></ul><ul><li>🌿<strong> </strong><a href="https://www.thefitcollective.com/nutrition-training" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Nutrition Training &amp; Obesity Prevention</strong>⁠⁠</a> - Start today.</li></ul><ul><li><p><strong>💪 </strong><a href="https://www.dralinovitsky.com/beginner-program" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠<strong>Beginner Strength Training Program</strong>⁠⁠⁠⁠</a> – 12 months for just <strong>$199</strong>!</p></li></ul><ul><li><ul><li><strong>🧘 </strong><a href="https://www.dralinovitsky.com/total-fitness" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠<strong>Total Fitness Program</strong>⁠⁠⁠⁠</a> – A 12-month mind-body transformation</li></ul><ul><li><strong>🧪 </strong><a href="https://inbodyusa.com/discount/FITCOLLECTIVE" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠<strong>Get 15% off InBody Models (USA/Canada)</strong>⁠⁠⁠⁠</a> – Small referral commission may apply</li></ul></li></ul><p><br></p><p><br></p>

The Metabolism, Muscles, and Mindset Podcast

Ali Novitsky, MD

Stress Series - 05 - Distress and Distorted Thoughts

OCT 28, 202524 MIN
The Metabolism, Muscles, and Mindset Podcast

Stress Series - 05 - Distress and Distorted Thoughts

OCT 28, 202524 MIN

Description

<p><strong>🧠 Episode Summary</strong></p><p><br></p><p>In this solo episode, Dr. Ali Novitsky continues her transformative <em>Stress Series</em> by breaking down how stress hijacks your thoughts — and what to do when it happens.</p><p><br></p><p>When your stress level hits a 7 or higher, your brain gets hijacked: the amygdala (fear center) takes over, and the prefrontal cortex (rational thinking) gets shut down. The result? You spiral into distorted thought patterns that feel real but aren’t rooted in truth.</p><p><br></p><p>Ali explains the top thought distortions — like catastrophizing, personalization, and all-or-none thinking — and shows how they often align with your dominant stress type. Once you learn how to identify these patterns, you can regulate your stress, pause, and choose a new, more grounded response.</p><p><br></p><p>This episode offers a practical, compassionate framework for understanding your stress response and building emotional resilience.</p><p><br></p><p><strong>🔍 What You’ll Learn</strong></p><p><br></p><ul><li><p>What happens in your brain during a “mental hijack”</p></li><li><p>The most common thought distortions under stress</p></li><li><p>How thought patterns connect to your dominant stress type</p></li><li><p>Why we catastrophize, personalize, or spiral when we’re overwhelmed</p></li><li><p>How to regulate your nervous system before trying to “fix” your thoughts</p></li><li><p>Real-life examples of how Ali applies this work in daily life and coaching</p></li></ul><p><br></p><p><br></p><p><strong>💡 Thought Distortions &amp; Stress Type Pairings</strong></p><p><br></p><ul><li><p><strong>Validation Type</strong> → <em>Personalization</em>: “It must be my fault.”</p></li><li><p><strong>Impulsivity Type</strong> → <em>Jumping to Conclusions</em>: “I have to fix it now.”</p></li><li><p><strong>Assertive Type</strong> → <em>All-or-None Thinking</em>: “If I don’t do it perfectly, I’ve failed.”</p></li><li><p><strong>Control Type</strong> → <em>All-or-None Thinking + Should Statements</em>: “I should have done more.”</p></li><li><p><strong>Isolation Type</strong> → <em>Should Statements + Self-Blame</em>: “It’s all on me.”</p></li><li><p><strong>Catastrophizing Type</strong> → <em>Catastrophizing</em>: “The worst is definitely going to happen.”</p></li></ul><p><br></p><p>Ali emphasizes that any person can experience any of these distortions under pressure—but your dominant stress type tends to shape your most common response.</p><p><br></p><p><strong>🛠️ Tools to Disrupt the Spiral</strong></p><p><br></p><ul><li><p><strong>Pause &amp; Regulate</strong> before solving: Your best thoughts come when you’re calm.</p></li><li><p><strong>Distraction for acute stress</strong> (7–10 on the scale): Functional first aid for your mind.</p></li><li><p><strong>Cognitive Reframes</strong> once regulated:</p><p><br></p><ul><li><p>Personalization → “What if it’s not about me?”</p></li><li><p>Impulsivity → “What if there’s another option?”</p></li><li><p>All-or-None → “Some is better than none.”</p></li><li><p>Should Statements → “I could have…”</p></li><li><p>Catastrophizing → “What’s possible vs. what’s probable?”</p></li></ul><p><br></p></li></ul><p><strong>📌 Take the Free Stress Type Quiz</strong></p><p><br></p><p>Find out your <em>dominant stress type</em> and start regulating more effectively today.</p><p>🎯 <a href="https://www.dralinovitsky.com/" target="_blank" rel="ugc noopener noreferrer">https://www.dralinovitsky.com</a></p><p><br></p><p><br></p><p><strong>🌟 Now Enrolling: Transform 10.0</strong></p><p>Ali’s signature coaching program is back with a renewed focus on nervous system regulation, whole-person health, mindset, and metabolic strength.</p><p>✨ Join the January cohort: <a href="https://www.dralinovitsky.com/transform" target="_blank" rel="ugc noopener noreferrer">https://www.dralinovitsky.com/transform</a></p><p><br></p><p><br></p><p><strong>⏱️ Timestamps</strong></p><p><br></p><p>00:00:00 - <strong>Introduction to the Stress Series</strong><br>00:00:27 - <strong>Taking the Stress Test</strong><br>00:01:10 - <strong>Understanding Stress and Thought Distortions</strong><br>00:02:24 - <strong>Recognizing Thought Hijacking</strong><br>00:03:31 - <strong>Common Thought Distortions</strong><br>00:05:08 - <strong>All or None Thinking</strong><br>00:06:34 - <strong>Validation and Personalization</strong><br>00:10:20 - <strong>Impulsivity and Jumping to Conclusions</strong><br>00:12:07 - <strong>Assertive Stress Type and Control</strong><br>00:15:30 - <strong>Should Statements and Isolation</strong><br>00:18:44 - <strong>Catastrophizing and Its Implications</strong><br>00:20:53 - <strong>Review of Stress Types and Thought Distortions</strong><br>00:21:57 - <strong>Strategies for Regulating Thoughts</strong><br>00:23:22 - <strong>Transform 10.0 and Stress Management</strong><br>00:24:17 - <strong>Conclusion and Resources</strong></p><p><br></p><p><strong>Work with Dr. Ali</strong></p><ul><li><strong>🔥 </strong><a href="https://www.dralinovitsky.com/transform" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠⁠<strong>Transform® 10.0</strong>⁠⁠⁠⁠⁠</a> – Enrollment is open!</li></ul><ul><li>🌿<strong> </strong><a href="https://www.thefitcollective.com/nutrition-training" target="_blank" rel="ugc noopener noreferrer">⁠⁠<strong>Nutrition Training &amp; Obesity Prevention</strong>⁠⁠</a> - Start today.</li></ul><ul><li><p><strong>💪 </strong><a href="https://www.dralinovitsky.com/beginner-program" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠<strong>Beginner Strength Training Program</strong>⁠⁠⁠⁠</a> – 12 months for just <strong>$199</strong>!</p></li></ul><ul><li><ul><li><strong>🧘 </strong><a href="https://www.dralinovitsky.com/total-fitness" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠<strong>Total Fitness Program</strong>⁠⁠⁠⁠</a> – A 12-month mind-body transformation</li></ul><ul><li><strong>🧪 </strong><a href="https://inbodyusa.com/discount/FITCOLLECTIVE" target="_blank" rel="ugc noopener noreferrer">⁠⁠⁠⁠<strong>Get 15% off InBody Models (USA/Canada)</strong>⁠⁠⁠⁠</a> – Small referral commission may apply</li></ul></li></ul><p><br></p><p><br></p>