You're Not Bad. You're Carrying the Problem: Shame, Triggers, and Healing

"I was triggered" vs. "I chose"—what if both are true, and neither gets to the real problem? When a listener sent Tony a viral video challenging people to replace "I was triggered" with "I chose," it sparked a deeper conversation about accountability, nervous system science, and the shame-based frameworks many of us inherited long before we ever heard the word "trigger." This episode holds two truths at once: yes, adults are responsible for their behavior—and the initial nervous system activation that precedes a choice is real, automatic, and not a moral failure. Episode highlights: Why the word "trigger" can feel like a life sentence to trauma survivors—and an identity assignment to the people who hurt them Rick Hanson's "first and second dart" framework and the four stages of change from unconscious incompetence to unconscious competence The critical distinction between activation and action—and why that space is where all growth lives How Richard Rohr's reframe of sin as brokenness needing healing (not judgment) connects directly to why shame never produces lasting change How shame gets installed in childhood before a four-year-old's brain can separate "I did something bad" from "I am bad"—and how ACT defusion offers a way out 00:00 Welcome and Course Plug 01:08 Listener Email and The Bet 03:33 Nick Pollard Trigger Reframe 04:57 Agreeing With Nuance 08:58 Trigger Word Cultural Weight 13:21 First and Second Darts 15:08 Four Stages of Change 21:21 Agency vs Nervous System 24:00 Pathologically Kind and Shame 26:46 Language Shapes Experience 27:18 Sin Versus Healing 28:36 Rohr Reframes Brokenness 31:08 Shame Keeps Us Stuck 31:57 How Shame Gets Installed 37:03 ACT And Defusion 40:13 Radical Acceptance Lens 41:52 Original Sin Culture Myth 46:43 Kingdom Of God Within 49:18 What We Learned Today 51:37 Closing Reflections Tony Overbay is a licensed marriage and family therapist, betrayal trauma certified, and host of The Virtual Couch, Waking Up to Narcissism, and Love, ADHD podcasts. If the idea of change through agency—not shame—resonates with you, explore Tony's Magnetic Marriage course at tonyoverbay.com/magnetic Please follow Tony on Instagram @virtual.couch on Tiktok @virtualcouch on Facebook and on Substack You can reach out to Tony through his website tonyoverbay.com or by emailing contact @ tonyoverbay.com

You can listen to You're Not Bad. You're Carrying the Problem: Shame, Triggers, and Healing online on Radio and Podcast. Open the player on this page to stream the available audio.

You're Not Bad. You're Carrying the Problem: Shame, Triggers, and Healing is an episode from Waking Up to Narcissism by Tony Overbay LMFT.

This episode is 0:54:09 long.

This episode was published on Mar 6, 2026.

Yes. Use the heart button on the episode page to add it to your favorite episodes list.

Yes. This page shows related episodes from Waking Up to Narcissism when more episodes are available from the podcast feed.