Podbit · The Louis Theroux Podcast
Cara didn't take ketamine recreationally — she used it to disappear. She describes doing enormous lines not for a buzz but to fully tranquilise herself, developing a tolerance so extreme that a dose she considered small would knock out a six-foot-five man. She wore it as bravado at the time. In retrospect, it was terrifying.
Where this was said
At 23:18 · chapter starts 20:10
Louis moves carefully into the territory of substance use, and Cara is precise about the distinction that mattered most to her: it wasn't that she was constantly high, it was that her relationship with drugs was the problem. They were her comfort in loneliness, her reward after hard work, her emotional regulator. Rather than taking time off after a film shoot, she'd use benders as the holiday. She draws an interesting distinction with alcohol — the hangovers, the loss of control, the spinning — none of which appealed to her. Drugs offered a particular kind of control that alcohol didn't, even if that control was illusory. This tension between the desire for control and the actual effects of what she was taking becomes a recurring motif throughout the episode. [1] — Cara Delevingne "They were my best friend. They were my support. They were the thing that I could control my emotions with, I thought. They kept me going. T…" 20:55
Self-help fails because people are sold one universal cure by the hyper-responders who had a transformative result from it. The real problem is context: every method works for the right person at the right time, which is almost never you just because the author says so.
Spencer Greenberg was once so socially anxious his heart pounded just approaching a stranger. His therapist gave him homework: go to a bar alone, talk to 5 strangers. Starting with asking for the time, he worked up to asking men for hugs — and his anxiety fell dramatically in 6 months.
A person who flies regularly but obsessively checks weather forecasts before every flight is not doing exposure therapy — they're teaching their brain that flying is only safe with the ritual. Safety behaviors prevent the brain from ever learning that the feared thing is actually fine.
The worry-time technique assigns all worries to one scheduled slot (e.g. 5 PM). Every time a worry surfaces, you write it down and ban yourself from engaging with it until that time. When 5 PM arrives, most worries feel trivial and the act of batch-worrying exposes how little it actually accomplishes.
In a randomized study of 20 habit techniques, 'habit reflection' stood out: recall a past habit you successfully built, write down what helped you succeed, then apply those same strategies to your new habit. It works because it's self-adapting — it uses whatever worked for YOU.
The tiny habits technique — always having a minimal version of your habit you can do when life gets in the way — keeps the mental machinery of habit formation from breaking. Paradoxically, people given a tiny-habit fallback option were MORE successful at the full habit, not less.
Fears and worries act like playground bullies — they want to ambush you. But when you deliberately seek them out and choose the time of engagement, they lose their power. The volitional act of starting the fight on your own terms is one of CBT's most underappreciated insights.
Most downtime defaults are things you regret immediately after — phone scrolling, binge TV. 'Glad you did it' activities meet the same need for rest but leave you feeling like you spent your time well. The switch from a bad screen to a documentary, a book, or a walk costs almost no extra effort but compounds into identity over time.
You rarely control your first reactive thought. But you can train your second thought — the response to the trigger — by asking whether your initial reaction is the most helpful one and replacing it with something equally true but more constructive. Over time, that second thought becomes automatic.
We use essential and analytics cookies to run Vuci. To understand how the site is used: Privacy Policy.
Install Vuci on your phone
Add it to your home screen for a faster, app-like experience.
Install Vuci on your phone
Tap the Share button, then “Add to Home Screen”.
A new version is available
Reload to get the latest Vuci.