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A podcast that explains how everything is psychology. Even your 20s. Hosted by Jemma Sbeg, each Tuesday and Friday we deep dive into the science and psychology behind a topic, concept or universal experience that defines our 20s - from dating, to mental health, career anxiety, friendship, finances and all the growing pains associated with this decade. Listen now. 

 

My book is out NOW: https://www.psychologyofyour20s.com/general-clean 

For business enquires please email psychologyofyour20s@gmail.com

The Psychology of your 20s

We all get anxious at times, but what we forget in those moments is that anxiety is just there to protect us, it's trying to do its job, and the more we lean in and play along, the more we start to feel in control again. In today's episode, we break down the four ways I've made my anxiety work for me, including: 
 
 • Turning anxiety into excitement
 • The certainities list method
 • The personification method 
 • Channeling anxious energy into creative energy + more 
 
If you're someone who struggles with ongoing anxiety, this episode will hopefully provide you with a new perspective, or at least a refresher on what we do know about the way anxiety effects us. Listen now! 
 
 
 
ORDER MY BOOK: https://www.psychologyofyour20s.com/general-clean 
 
Follow Jemma on Instagram: @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 
 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.
 
 

See omnystudio.com/listener for privacy information.

325. 4 ways I deal with anxiety in my 20s

Why do some things sit heavy in our chest for weeks, months, even years - while others seem to slide right off? In today’s episode, we’re unpacking the psychology of resentment, exploring why letting go can feel so hard, and what our grudges might actually be trying to tell us about ourselves. Grudges are often dismissed as petty or immature, but they’re rarely that simple. They’re emotional archives - stories we keep retelling in our minds, not just to stay angry, but to make sense of hurt, to assert boundaries, or to reclaim a sense of control. Whether it’s a betrayal from years ago or a passive-aggressive comment from last week, the feelings linger for a reason.
 
We explore:
 
• The psychological function of holding a grudge
• How rumination and memory shape emotional pain
• The role of power, justice, and unmet needs in long-term resentment
• How resentment harms us more than them
• Why forgiveness isn’t the same as forgetting
• Tools for emotional processing and (maybe) letting go
 
If you want to get curious about what your lingering anger is pointing to, this episode is for you.
 
Listen to my NEW PODCAST, Mantra: https://open.spotify.com/show/4Ckds0BoJDDpODInN9cWcc?si=b6ad5d555c1940e0 
 
Follow Jemma on Instagram: @jemmasbeg
Follow the podcast on Instagram: @thatpsychologypodcast
For business: psychologyofyour20s@gmail.com 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.

See omnystudio.com/listener for privacy information.

324. Why do we hold grudges?

Breath work, as a therapeutic technique, is having it's day in the sun. You may be seeing videos about it cropping up everywhere, but the truth is that it's a very ancient and deeply powerful psychological practice... when done correctly. 
 
In today's episode we are joined by our expert guest, Jessica Dibb, to break down the true power and science of breath work including: 
 
 • What breath work actually is (and what it isn't)
 • The most common breath work techniques 
 • The major science + studies backing up it's legitimacy 
 • The breakthroughs people experience 
 • The downsides + so much more 
 
Jessica's book here: Breathwork + Psychotherapy 
 
 
 
*The opinions of guests are not necessarily shared by the host. 
 
 
 
Follow Jemma on Instagram: @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 
 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.
 
 

See omnystudio.com/listener for privacy information.

323. The power of breathwork

Let's be real...too many of us are struggling with a sense of disconnect between who we are in our daily lives and our true selves. We feel like we no longer do the things that set our souls on fire, we have lost what makes us unique, we are bored, we are stagnant, maybe we don't even like ourselves anymore. Today on the podcast we talk about why that may be, including: 
 
 • The 3 reasons modern society has made us feel detached
 • Why we need to think about our values more 
 • The power of daily intention setting
 • The identity inventory 
 • The self absorption paradox 
 • The best ways to spend you weekend to feel like YOU again 
 • Why you need a bucket list + so much more 
 
If you want to feel more aligned and alive, this episode is for you :) 
 
 
 
ORDER MY BOOK: https://www.psychologyofyour20s.com/general-clean
 
Follow Jemma on Instagram: @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 
 
 
 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.
 
 
 
 

See omnystudio.com/listener for privacy information.

322. How to feel like yourself again

Running might seem like a solo sport - something we do to clear our heads, hit a goal, or just survive another cardio session. But recently, a new kind of running culture has emerged: one built not on competition, but community. Enter the run club - part fitness, part social ritual, part emotional anchor for a generation craving structure, connection, and purpose. In today’s episode, we explore the quiet psychology of run clubs and why so many of us are drawn to group movement. Whether it’s about healing, identity, accountability, or just having somewhere to be on a Tuesday night, run clubs have become far more than just exercise. They’re spaces of transformation - not just for our bodies, but for our emotional landscapes.
 
We explore:
• The rise of run clubs as a cultural and social movement
• Connection, identity, and accountability through group movement 
• Group belonging and the act of completing a challenge
• Are run clubs the new dating app?
• Run club exclusivity
• The social validation of ‘kudos’
 
Whether you’re a dedicated runner or someone who wonders why their local park is flooded with Hokas (other brands are available) - this episode is for you.
 
 
 
ORDER MY BOOK: https://www.psychologyofyour20s.com/general-clean 
 
Follow Jemma on Instagram: @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 
 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.

See omnystudio.com/listener for privacy information.

321. The psychology of run clubs

Me and my phone are in a toxic relationship, let me explain...
 
 
 
ORDER MY BOOK: https://www.psychologyofyour20s.com/general-clean 
 
Follow Jemma on Instagram (ironic for this episode, I know): @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 
 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.
 
 
 
 

See omnystudio.com/listener for privacy information.

320. Should I break up with my phone?

We’ve all heard the phrase “you are what you eat,” but what if it’s more accurate to say “you feel what you eat”? Behind every meal, snack, or sugar crash is an intricate, fascinating connection between your brain and your gut - one that science is only just beginning to fully understand. In today’s episode, we explore the gut-brain axis: the real, two-way communication system that links your digestive health to your mental well-being. From serotonin production in your intestines to the surprising impact of fermented foods, we break down how what you eat influences your mood, focus, anxiety levels, and emotional regulation - and how your emotions, in turn, influence what you reach for in the fridge.
 
We explore:
• The gut-brain axis
• Why gut microbes might be responsible for your mood swings
• Foods that support mental health - and ones that can destabilize it
• Cycle syncing, cravings, and emotional shifts
• The psychology of emotional eating and comfort food
• How food morality and rigid diets can harm your mental well-being
• How to find balance in the food noise
 
Whether you’re curious about how to eat for a better mood, or want to feel more connected to your body, this episode is for you.
 
For further resources: https://butterfly.org.au/ 
 
ORDER MY BOOK, Person in Progress: https://www.psychologyofyour20s.com/general-clean 
 
Follow Jemma on Instagram: @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 

 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.

See omnystudio.com/listener for privacy information.

319. How does food affect our psychology?

Uncertainty is the defining emotion of our 20s. Career paths, relationships, identity, purpose ... so much of this decade is marked by not knowing. Does that have to be as uncomfortable as we think it does? In today’s episode, we unpack the psychology of uncertainty: why our brains fear it, how it triggers anxiety and avoidance, and why trying to “figure it all out” might be doing more harm than good.
 
We explore:
 
 • The neuroscience behind our discomfort with the unknown
 • Why perfectionism is often a mask for our fear of uncertainty
 • The cultural myths that make us believe we need a step-by-step life plan
 • How to assign meaning to uncertainty and build resilience through it
 • Practical strategies to take action even when the future feels unclear
 
If you've never felt more confused than you do now, and are unsure 'what's next', this episode is for you. 
 
 
 
ORDER MY BOOK: https://www.psychologyofyour20s.com/general-clean 
 
Follow Jemma on Instagram: @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 
 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.

See omnystudio.com/listener for privacy information.

318. Dealing with uncertainty in your 20s

Have you ever heard someone say they are “so OCD” for simply having a tidy house? Obsessive-Compulsive Disorder is one of the most misunderstood mental health conditions, frequently reduced to stereotypes about neatness or organisation. But for those living with OCD, the reality is far more complex - and far more invisible. In today’s episode, we go beneath the surface to explore the lived experience of OCD: the hidden compulsions, the mental spirals, and the exhausting need for certainty. We unpack the psychology behind it, challenge common misconceptions, and explore what recovery and support can actually look like.
 
We explore:
 
 • The role of the OCD cycle
 • Why intrusive thoughts can feel so threatening
 • Types of OCD beyond cleanliness and order
 • Why compulsions don’t always look like rituals
 • How OCD thrives on shame, secrecy, and doubt
 • Approaches to treatment and the path toward healing
 
Whether you live with OCD, love someone who does, or just want to understand it more deeply, this episode is for you.
 
Treat my OCD: https://www.treatmyocd.com/ 
 
Zachary: https://www.instagram.com/ocdestigmatize?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== 
 
Elizabeth Colbert was our researcher for this episode! Thank you Libby! 
 
Listen to my NEW PODCAST, Mantra: https://open.spotify.com/show/4Ckds0BoJDDpODInN9cWcc?si=b6ad5d555c1940e0 
 
Follow Jemma on Instagram: @jemmasbeg
Follow the podcast on Instagram: @thatpsychologypodcast
For business: psychologyofyour20s@gmail.com 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.

See omnystudio.com/listener for privacy information.

317. The psychology of OCD

Over the past 6 months I've been asking people: what is the biggest mistake you made in your 20s? I've heard from over 5'000 people, some of them 21, some of them 80 and I have combined all their responses to make the ultimate list of the 20 biggest mistakes people make in their 20s, for the people, by the people. 
 
From love, to career, to finances, going to college, friendship, taking risks: today we talk through the most common responses we received and what we can learn from these moments and regrets. Listen now! 
 
ORDER MY BOOK: https://www.psychologyofyour20s.com/general-clean 
 
Follow Jemma on Instagram: @jemmasbeg
 
Follow the podcast on Instagram: @thatpsychologypodcast
 
For business: psychologyofyour20s@gmail.com 
 
 
 
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.

See omnystudio.com/listener for privacy information.

316. The 20 biggest mistakes people make in their 20s

Panic attacks are awful, they sneak up on us in the worst moments and make us feel overwhelmed by an invisible fear. In today's episode we are going to talk through the psychology of panic attacks including: 
 
 • Why they occur?
 • Panic disorders vs. panic attacks 
 • The flight, fight, freeze or fawn response
 • The car alarm analogy 
 • The function of anxiety and panic
 • Anxiety avoidance vs. acceptance
 • 7 evidence based tips for managing panic attacks 
 
We also have a 7 minute meditation at the end of the episode that will talk you through a visualisation exercise for managing an actual panic attack. Listen now! 
 
If you need immediate help please call your local crisis centre or access the following resources: 
 
 • 988 Mental Health Emergency Hotline (US)
 • 13 11 14 Lifeline (Australia) 
 https://www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline • (UK) 
 
Follow Jemma on Instagram: @jemmasbeg 
 
Follow the podcast on Instagram: @thatpsychologypodcast 

See omnystudio.com/listener for privacy information.

173. Your guide to panic attacks

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