245. Be the Observer: You Are Not Your Thoughts
Overcome Pornography for Good
Sara Brewer
4.9 • 730 Ratings
🗓️ 29 September 2025
⏱️ 12 minutes
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Summary
Do you find yourself believing every thought your brain throws at you? Our brains are wired to keep us safe, which often means defaulting to negativity and imagining worst-case scenarios. These patterns can create shame, frustration, and old habits that keep us stuck, including patterns around pornography use.
In this episode, I explore how you can step back and observe your thoughts instead of automatically identifying with them. Thoughts aren’t facts, and simply noticing them can release the pressure, fear, and self-criticism that so often hold us back. I walk you through practical ways to practice being the observer each day, guiding your human body with care, and letting love, rather than judgment, direct your decisions.
Get full show notes, transcript, and more information here: https://centerforovercoming.com/post/observer-you-not-your-thoughts
Mentioned in this episode:
FREE TRAINING on June 11: Everything You Were Taught About Quitting Porn Kept You Trapped
Everything You Were Taught About Quitting Porn Kept You Trapped - Once you see why, you can finally break the cycle and feel free again. Free Live Q&A with Sara Brewer. When: June 11th, 2026 – 6:00pm MDT Register here: https://overcome-pornography-for-good.captivate.fm/liveclass
Transcript
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| 0:00.0 | Hey everyone, welcome to Overcome Pornography for Good. In today's episode, I'm revisiting a topic that I believe will offer you so many insights, some amazing takeaways, no matter where you are in your journey. I hope you find it as impactful as when it first aired. It's always an amazing thing to revisit some of these topics that we need to hear multiple times. Or if you haven't |
| 0:22.1 | heard it before, I'm excited for you to hear this. So welcome and let's dive in. |
| 0:27.0 | Welcome to the Overcome Pornography for Good podcast where we take a research-based, |
| 0:32.6 | trauma-informed, and results-focused approach to quitting porn. |
| 0:42.7 | This approach has been revolutionary and changed thousands and thousands of lives. |
| 0:44.7 | I'm your host, Sarah Brewer. |
| 0:51.6 | Okay, so a few thoughts today on this concept that you are not your thoughts. |
| 0:54.2 | You are not your thoughts. You are not your thoughts. |
| 0:58.9 | Now, what a beautiful realization that is, |
| 1:05.5 | because our brains, boy, do they just like to run and run and run and run? |
| 1:09.9 | And they are programmed to be negative. Like our brains are not necessarily programmed to think positively or to |
| 1:16.8 | even think in ways that are in our highest interest. Our brain is programmed to keep us safe |
| 1:22.3 | and to keep us from doing the least amount of effort as possible. One thing I noticed about my brain, |
| 1:28.1 | too, I had a moment the other night where I was just laying down and all the sudden, |
| 1:33.1 | like, my brain just comes up with the scariest stuff. Like, I hear a noise and all of a sudden |
| 1:39.2 | my brain's like, there's a murderer in your house and he's going to cut your head off like something so crazy |
| 1:46.3 | and like just goes really extreme like zero to a thousand really quickly and I had this moment where |
| 1:55.5 | I just instead of getting mad at my brain I'm being like why, why do you always do this? Why do you always just |
| 2:02.4 | have to go the most extreme, make it the worst possible scenario? All it was was the dryer. |
| 2:08.1 | It was just the dryer. Why are you bringing out? I just kind of giggled with it. And I said, |
| 2:12.8 | you know what? Good job, brain. You're just, you're trying so hard just to come up with the the most intense |
| 2:22.2 | scary thing and you're doing a really good job at it you know and I had this moment almost where |
... |
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