Spill Your Guts

We know from research that exercise not only supports physical health, it’s one of the most powerful mental health interventions we have, and it doesn’t have to cost a dime. But, what if the way you move matters just as much as the movement itself?In this episode, we explore how combining mindfulness with physical movement can amplify the mental health benefits of exercise. We break down what “mindful movement” actually means (hint: it’s not just yoga or meditation) and why paying attention while you move can help reduce anxiety, improve mood, and calm your nervous system.And, if you find it hard to stay motivated on your own, join us for our Mental Health in Motion campaign this May in honor of Mental Health Awareness Month: https://app.99pledges.com/fund/ittakesguts To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

What does empowerment actually look like in real life, and how do we build it together?In this episode, licensed marriage and family therapist, mental health advocate, and Assistant Professor Dr. Dumayi Gutierrez breaks down empowerment in a practical, everyday way. We talk about power, privilege, community care, and how empowerment takes shape in therapy, relationships, parenting, and daily life.Dr. Gutierrez shares how disempowerment shows up, why community is essential for healing, and simple ways to get off autopilot and reconnect with yourself and others. We also discuss her upcoming book and the “shooting star” moments that shape who we become.Connect with Dr. GutierrezWebsite: dumayigutierrez.comInstagram, Facebook, TikTok: @dr.dumayiLinkedIn: Dr. Dumayi GutierrezMusic Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room.

Resilience is often praised, but what if we’ve been getting it wrong?In this episode, we take a closer look at why emotional resilience isn’t about grit, grinding, or pushing through at all costs. We explore how focusing only on individual resilience can overlook burnout, grief, inequitable systems, and the realities of high-pressure work, especially in industries where endurance is often glorified.We reflect on personal experiences with loss, leadership, parenting, and burnout, and introduce S.I.D.E.W.O.R.K. an acronym that compiles evidence-based mental health and behavioral science research (primarily Dialectical Behavior Therapy) into a practical framework for maintaining emotional well-being before you’re depleted. This episode is for anyone who feels worn down by the idea that they just need to be “more resilient.” It’s a reminder that resilience isn’t about enduring harm, it’s about taking care of yourself so life’s challenges don’t completely take you out.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

In this raw conversation, Lucia shares her experience navigating breast cancer in her early 30s, from diagnosis and a double mastectomy to chemotherapy, IVF, medical menopause, and ongoing treatment. She reflects on how quickly her body, identity, and daily life changed, and the emotional toll of having to constantly advocate for herself in medical settings.Lucia opens up about the often-unspoken mental and physical effects of cancer treatment, her decision to remain flat after her double mastectomy, and how dark humor helped her survive the hardest moments.With honesty, humor, and clarity, Lucia shares why taking time, questioning defaults, and honoring your own needs matters, especially when your body has already been through so much. Her story is a powerful reminder that there’s no single right way to heal and that listening to your body takes guts.Resources:Young Survival Coalition: https://www.youngsurvival.org First Descents: https://firstdescents.org The Breasties: https://thebreasties.orgPink Strength: https://www.pinkstrength.org/ Facebook Group: Fierce, FLAT, ForwardInstagram accounts: @mycancerchic, @mirandamckeonTo support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. Music Credit: Nathan Byrne with Reel Byrne Media. Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room. 

Anger can feel explosive, overwhelming, or hard to control and for many of us, it shows up in ways we later regret. One person blows up. Another shuts down. The moment passes, but the tension lingers.In this episode, we unpack what anger actually is (and what it’s not), why it so often masks more vulnerable emotions like fear, shame, or guilt, and how our go-to reactions can be effective in the short term but damaging over time. Through real, honest conversations about parenting, partnership, work stress, and everyday conflict, we introduce the DBT skill Check the Facts and walk through practical tools to help you slow down, reduce impulsivity, and respond to anger in a way that aligns with your values, not just your urges.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

What does it take to feel safe, understood, and accurately cared for in therapy, especially for Black, Indigenous, and Other People of Color (BIPOC) navigating systems shaped by bias and historical harm?In this episode, clinical psychologist and multicultural mental health leader Dr. Natalie Cort shares why many people wait years - or even decades - to seek care, the hidden risks of misdiagnosis, and the single question every client can ask to protect their healing. We explore implicit bias, cultural humility, and what real safety in therapy looks like, along with the hope shaping the next generation of mental health care. Connect with Dr. CortLearn more about the Center for Multicultural and Global Mental Health at William James CollegeMusic Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

Having the same fight over and over can leave you feeling exhausted, disconnected, and unsure how to move forward. One person gets heated. The other shuts down. Nothing actually gets resolved, and the distance grows.In this episode, we explore an evidence-based model (Transactional Model; Fruzetti, 2006) for understanding relationship conflict and why it so often becomes repetitive and intense. Using a real, honest conversation with a long-term couple, we walk through how vulnerability, interpretations, emotional escalation, inaccurate expression, and invalidation all interact to keep couples stuck. As always, we introduce specific tools that you can practice to interrupt these cycles and create real change.Resources Mentioned:Book: “The High Conflict Couple” by Alan Fruzzetti (2006)To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

Hair pulling is one of those mental health struggles we rarely talk about, partly because so few people understand it, and partly because shame keeps it hidden.In this episode, we sit down with Dr. Olga Cirlugea, a licensed clinical psychologist who shares her personal experience living with trichotillomania (hair pulling disorder), a Body-Focused Repetitive Behavior (BFRB). While Olga brings clinical insight, this conversation centers on what it’s actually been like for her: when it started, how it’s shifted across different seasons of life, and the sensory, self-soothing “ritual” that can make hair pulling hard to explain to others.Olga opens up about the impact of stigma, what it meant to finally receive compassion from others, and how acceptance has been just as important as behavior change. She also shares what has helped her manage trichotillomania over time, including building awareness, tracking patterns, using fidgets and replacement tools, attending support groups, and focusing on the underlying emotions driving the urge to pull.Trichotillomania / BFRB resources mentioned:TLC Foundation for BFRBs: https://www.bfrb.org/International OCD Foundation (BFRBs): https://iocdf.org/bfrb/ TrichStop: https://www.trichstop.com/To support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. Music Credit: Nathan Byrne with Reel Byrne Media. Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

Feeling torn between two truths can be exhausting. Loving someone and feeling hurt by them. Wanting closeness and needing space. Craving certainty while knowing life isn’t that simple.In this episode we introduce the concept of a dialectic: what it means, why it’s so hard, and how learning the middle path can bring real relief. Dialectical thinking helps create flexibility, movement, and freedom where you once felt stuck.If you’ve been feeling stuck, polarized, or caught in a tug-of-war (within yourself or with someone you love) this episode offers compassion, examples, and skills you can start practicing right away.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

As mental health demand grows and systems struggle to keep up, leadership matters more than ever. In this episode, Dr. Debra Kawahara, President of the American Psychological Association, joins us to talk candidly about the biggest challenges facing mental health today, from access and affordability to mistrust in science. She reflects on leading a diverse profession during a time of deep polarization and explains why returning to core values, psychological science, and community has been essential.We explore mental health parity (equal consideration of mental health in healthcare) and why real change is often slow, quiet, and cumulative. Dr. Kawahara also shares personal insights on burnout, advocacy, and choosing values over comfort, which she names as the gutsiest work of all.Listen to Dr. Kawahara’s Podcast, Wellness in Today’s WorldMusic Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

Loneliness is something many of us experience but rarely name. In this episode of Spill Your Guts, Jenn is joined by her mom, Brenda, for an honest and deeply human conversation about loneliness, connection, and what actually helps.Together, they normalize loneliness as a biological signal, not a personal failure, and explore why loneliness can exist even when we’re surrounded by people, and why meaningful connection matters more than sheer proximity.This episode shares three practical, science-backed tools to ease loneliness: creating micro-connections in everyday moments, practicing small acts of courageous vulnerability, and building meaning through values when others aren’t around. If you’ve been feeling isolated or craving deeper connection, this episode meets you with compassion and concrete steps you can use right away. Resources Mentioned: Dr. Mavis Tsai’s TED talkTo contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.

In this deeply honest conversation, we sit down with Cristina Miller, writer, content strategist, and founder of The Mother Rogue, a growing resource and support community for non-custodial parents and families navigating autism. Cris shares her courageous story of becoming a long-distance, non-custodial mom, the heartache of choosing stability for her son over residential custody, and the mental health challenges she faced during that transition. She opens up about navigating stigma, rebuilding her identity, and learning how to stay meaningfully connected to her son across distance, diagnosis, and time.Cris also reflects on her later-in-life autism diagnosis and how it transformed her understanding of herself, her parenting, and her advocacy. For any parent feeling overwhelmed, misunderstood, or shut out by the legal system, Cris offers raw encouragement and lived wisdom: you are a good parent, your relationship with your child can remain strong, and you don’t have to navigate this journey alone.Check-Out The Mother Rogue: https://stillmom.com/To support guts' work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. Music Credit: Nathan Byrne with Reel Byrne Media. Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

In this special episode of Spill Your Guts, Dr. Jenn Staples, Clinical Psychologist and President of guts nonprofit, guides you through a brief sensory awareness practice that comes from Dialectical Behavior Therapy. This exercise helps you shift away from overwhelming thoughts and emotions, the way a distress tolerance skill is intended to, while grounding you in your internal sensations as a mindfulness practice would.During this guided experience, your attention moves gently between internal sensations and calming imagery (e.g., noticing sensations in your arms and imagined environments like floating in warm water). This practice can be used anytime you need grounding, nervous system soothing, or a moment of quiet clarity.Music Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

Gratitude isn’t just a warm fuzzy feeling, it’s a scientifically supported practice that boosts mood, protects against anxiety and depression, and improves life satisfaction. But in a world full of stress, conflict, and constant distraction, how do we actually practice gratitude in a meaningful way?In this episode, we explore the psychology and practice of gratitude. We break down what gratitude really means and how both expressing it outwardly and reflecting on it internally can change your emotional landscape.Listen in for simple, evidence-based strategies to help you recognize and savor moments of appreciation, even on hard days.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Resources mentioned in episode:The Gratitude Questionnaire (GC-6; McCullough et al., 2002). Diniz et al. (2023) Gratitude Review ArticleMusic Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

Artificial intelligence (AI) is entering nearly every corner of our lives and psychotherapy is no exception. But what happens when technology enters the therapy room? Can AI truly help us heal, connect, and feel less alone, or are we opening doors we don’t yet know how to close?In this episode, Dr. Steven Thorp, board-certified clinical psychologist and Distinguished Professor at Alliant International University,  joins us to explore the rapidly evolving intersection of AI and mental health.We trace the surprising history of AI in therapy, the ethical dilemmas we’re facing today, and why access to care remains the driving force behind innovation. We discuss how AI may help reduce loneliness, the real dangers of biased or profit-driven models, and why human empathy still matters in a digital future.Music Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

We all avoid discomfort sometimes through distraction, which might look like scrolling, binge-watching, cleaning, or daydreaming when emotions feel too big. But not all distraction is bad. In this episode, we explore how to use distraction as a healthy distress tolerance skill—one that helps you calm down and regain control. Drawing from Dialectical Behavior Therapy (DBT), we unpack the ACCEPTS acronym to utilize in moments when we can’t make the situation better and don’t want to make it worse. We talk about how to tell the difference between avoiding and intentionally stepping back, and how temporary distraction can reset your nervous system and bring you back to your values.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room. 

Sexual health is often left out of mental health conversations, yet it profoundly shapes our quality of life and relationships. In this episode, Dr. Liz Bird — clinical psychologist, sex therapist, and owner of Evergreen Therapy — joins us to explore the overlap between sexual and mental health, with a focus on sexual desire.Dr. Bird introduces the dual control model, the idea that everyone has a unique “gas and brake” system for sexual response, and how understanding your own pedals can transform your sexual experience. We break down myths about “sex drive,” unpack the difference between spontaneous and responsive desire, and discuss why “low desire” may not actually be about desire at all. Whether you’re in a long-term relationship, dating, or navigating sexuality on your own, this conversation sheds light on the complex and individualized nature of desire — and how to approach it with curiosity, compassion, and guts.Resources Mentioned in the Episode:Dr. Liz Bird’s blog on sexual health: https://www.evergreenseattle.com/blog-sex-relationships-mental-health Emily Nagoski’s books and podcast: Come As You Are (book and podcast) and Come TogetherSexual Inhibition and Sexual Excitation Scale (SIS/SES) – a research tool measuring “gas and brake” factorsguts’ earlier episode on mindfulness for practical tips you can apply to sexual wellbeing: https://www.gutsnonprofit.org/podcast/mindfulness Music Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

In this special episode of Spill Your Guts, Dr. Jenn Staples, Clinical Psychologist and President of guts nonprofit, guides you through a 10-minute paired muscle relaxation exercise. Together, you’ll practice gently tensing and releasing each muscle group — from your feet all the way up to your face — while using your breath to activate your body’s parasympathetic “rest and digest” system. This calming practice can help reduce stress, ground you in the present moment, and strengthen your ability to relax when you need it most. Music Credits: Nathan Byrne with Reel Byrne Media; Pixabay Piano Music No. 10, RelaxingTimeTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

In Part I of this two-week series, Dr. Sarah Edmunds shared her perspective as a researcher and clinician. In Part II, we turn to lived experience. Sarai and Zoe—both autistic, both research assistants in Dr. Edmunds’ lab—join us to share their personal perspectives navigating autism inside and outside of academic spaces.Together, we explore the intersection of research and real life: how autistic voices can shape the questions science asks, the value and challenges of self-diagnosis, and the impact of support needs across the spectrum. Sarai and Zoe speak candidly about autism burnout and challenges they’ve faced, while also highlighting strengths and autistic joy. They also share what they want clinicians, families, and allies to know.This episode offers an honest, nuanced look at autism beyond the headlines—one rooted in lived experience and the ongoing push for neurodiversity-informed care.Music Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

Autism has become more visible than ever, but with that visibility comes evolving conversations about identity, diagnosis, and belonging. In this episode of Spill Your Guts, Dr. Sarah Edmunds, Assistant Professor at the University of South Carolina and Director of the COLAB (Community Oriented Lab for Autism and Behavioral Interventions), joins us to explore the intersection of clinical understanding and lived experience.This is Part I of a two-week series, where we begin with the research perspective before turning to lived experiences in next week’s episode.We discuss how society’s view of autism is shifting from a strictly medical model toward a more nuanced, identity-centered perspective. Dr. Edmunds breaks down myths about autism, highlights strengths alongside challenges, and dives into topics like masking, access to care, and what it means to create environments where neurodivergent people can thrive.Whether you’re autistic, love someone who is, or simply want to better understand neurodiversity, this conversation will leave you with deeper insight — and hope for a more neuro-inclusive future.Connect with Dr. Edmunds and the COLAB: https://www.uofsc-colab.com/people.htmlMusic Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

Join us for a conversation on the many benefits of the outdoors with Dave Fatula, founder of Guineafowl Adventure Company in the Greater Boston area. After two decades in private equity and real estate finance, Dave realized during the pandemic that he needed a change—and turned his lifelong love of the outdoors into a full-service adventure company.We explore how nature supported Dave’s own mental health and why he believes everyone deserves access to the healing power of the outdoors. Dave shares stories of creating unstructured play spaces for kids and adults, helping people disconnect from screens, and fostering real human connection on the trail. He also reflects on his own experience of feeling “stuck” and how honoring those cues led him to take a leap toward a life filled with purpose, perspective, and adventure. And be sure to listen until the end, when Dave shares his gutsiest moment in a vulnerable and heartfelt way. Learn more about The Guineafowl Adventure Company: https://guineafowladventure.com/about-us/@guineafowl_adventure_co To support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. Music Credit: Nathan Byrne with Reel Byrne Media. Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

Avoidance is something we all do—but not all avoidance looks the same. In this episode of Spill Your Guts, we dig into experiential avoidance: the tendency to push away uncomfortable thoughts, feelings, memories, or body sensations. While it can bring short-term relief, avoidance often shrinks our lives and distances us from what we care about most.We explore why avoidance is so tempting, how it reinforces anxiety, and the science-backed strategies that can help us break free. From checking in with our values, to building exposure hierarchies, to practicing mindfulness and acceptance, we share tools you can use to approach what matters instead of turning away. Along the way, we reflect on imposter syndrome at work, difficult family conversations, and everyday examples where avoidance quietly holds us back—and how courage, compassion, and practice can open us up to fuller, more authentic living.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room. 

In this episode, we sit down with Dr. Christina Wong, board-certified Clinical Neuropsychologist, to unpack what dementia really means, how it shows up, and what steps we can all take to keep our brains strong and healthy.Dr. Wong explains the difference between normal aging and dementia, early warning signs families should look out for, and the powerful role of lifestyle changes in protecting our brain health—at any age. From exercise and nutrition to sleep, social connection, and cognitive engagement, she shares practical, science-backed steps anyone can start today.We also explore how social determinants of health—like access to education, healthcare, and exposure to discrimination—shape risk for dementia, and why tackling these inequities is key to prevention.Resources mentioned:Alzheimer’s Association: https://www.alz.org/ UCLA Dementia Caregiver Videos: https://www.uclahealth.org/medical-services/geriatrics/dementia/caregiver-education/caregiver-training-videos SilverSneakers: https://tools.silversneakers.com/Eligibility/HealthPlansDementia prevention, intervention, and care: 2024 report of the Lancet standing Commission: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstractOrnish Lifestyle Medicine: https://lifestylemedicine.org/ornish-research/?gad_source=1&gad_campaignid=22593790493&gbraid=0AAAAACnVqGh3Z9RSrgWj2w4TboRwD8_4s&gclid=Cj0KCQjw_rPGBhCbARIsABjq9cepiV2H8UH5rQQG-bfSHqbS3IBBsGtKkza4DfP6SVhf7XJ_WARW4jkaAqHPEALw_wcBKeep Your Wits About You: The Science of Brain Maintenance as You Age by Vonetta M. Dotson: ⁠https://www.amazon.com/Keep-Your-Wits-About-You/dp/1433832895Connect with Dr. Wong: @christinagwong.bsky.socialTo support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. Music Credit: Nathan Byrne with Reel Byrne Media. Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

We all think we’re listening—but how often do we truly hear what someone is saying? In this episode of Spill Your Guts, we explore active listening—a skill that can strengthen relationships, deepen understanding, and help us reach our goals. We unpack what gets in the way of listening and introduce a practical new acronym—LISTEN—to help you remember science-backed tips for becoming a more present, effective listener. From everyday conversations with friends and partners to parenting moments and workplace dynamics, active listening can shift us from being passive “sponges” to engaged “trampolines” who reflect, connect, and build trust. Along the way, we share honest stories about where we personally struggle, how cultural and personality differences shape communication, and why mindful attention is at the heart of truly hearing othersTo contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room. 

In this powerful episode, we sit down with Josh Chilton to explore his journey through trauma, addiction, and recovery—and how surrender, community, and self-acceptance helped him find meaning on the other side. Josh shares candidly about becoming paraplegic as a teenager after a car accident, his battle with substance use, and how years of unprocessed trauma caught up with him even after he got sober. We talk about the role of community in healing, the stigma around disability and addiction, and the importance of rewriting cultural narratives about mental health.Josh’s reflections are raw, real and full of wisdom, and this conversation is a must-listen for anyone who’s felt lost in the aftermath of grief or adversity.To support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. Music Credit: Nathan Byrne with Reel Byrne Media. Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

Feeling overwhelmed and unsure how to find relief? You’re not alone. In this episode of Spill Your Guts, we are joined by Annelise Landreth, a family nurse practitioner and mom of two, to explore self-soothing—a set of DBT distress tolerance skills designed to help calm your nervous system when emotions run high.Let’s be real—we don’t outgrow the need to be soothed; we just stop getting handed binkies and warm blankets when we’re upset. Many of us develop self-soothing habits unconsciously, like nail-biting, cheek chewing, or skin picking. But what if we could be intentional about how we comfort ourselves?Annelise shares a bit about supporting her neurodivergent child in developing healthy self-soothing strategies, and together we discuss how these tools can benefit both kids and adults. We’ll walk you through using your five senses—sight, sound, smell, taste, and touch—to regulate overwhelm and share ideas for creating your own self-soothing kit so you have reliable tools to turn to when things feel stressful.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room. 

What does the word trauma really mean—and how is it being misunderstood in everyday conversations? In this week’s episode, we are joined by Clinical Psychologist Dr. Joyce Yang to explore the complex and often controversial world of trauma. Together, we unpack the clinical definition of trauma and PTSD, the rise of “trauma talk” on the internet, and how casually using words like “traumatized” or “triggered” can unintentionally invalidate people’s real suffering.From “big T” traumas to the cumulative toll of microaggressions, marginalization, and identity-based stress, this episode breaks down how the field of psychology is evolving to understand the full spectrum of trauma—and why our language matters. Whether you’re a student, a psychologist, or someone trying to better understand trauma and how it shows up in real life—this episode offers clarity, nuance, and insight, with a few practical takeaways. Resources Referenced:Dr. Yang’s REACH lab: https://www.joycepyang.com/ How microaggressions are like mosquito bites - Same Difference: https://youtu.be/hDd3bzA7450?si=KfPLSsY8fUPHMIfwNational Center for PTSD: https://www.ptsd.va.gov/professional/treat/essentials/dsm5_ptsd.asp  Music Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room.

So many of us lie awake at night, counting down the hours and desperately trying to will sleep to come. In this episode, we demystify insomnia and introduce a practical SLEEP acronym drawn from the latest scientific research. Hear our personal stories of nighttime anxiety, walk through a common insomnia questionnaire with us, and discover practical steps, like knowing when to get out of bed and how to break the “clock-watching” habit, to get your sleep back on track.To support our work and access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠Patreon⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠website⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Crisis Hotline or call 911.

In this inspiring conversation, we sit down with Jesus, host of the San Diego Challenge - a fan-made live reality game inspired by shows like Survivor, The Amazing Race, and MTV’s The Challenge. We explore the importance of social connection and how immersive, cooperative competitions like The San Diego Challenge can build community and promote mental wellbeing. Jesus opens up about his personal experiences with depression, addiction, and ADHD, and shares how creativity, vulnerability, and intentional community building helped him create a fulfilling and meaningful life for himself and others. Learn more about the San Diego Challenge on Instagram: @thesdchallenge To support our work, find us on ⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠. Music Credit: Nathan Byrne with Reel Byrne Media. Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room. 

In this honest and unflinching conversation, we sit down with community advocate, social worker, and graduate student Lana Dever (Ell) to explore what it means to live at the intersections of disability, race, class, gender, and neurodivergence. Drawing from a life shaped by unstable housing, systemic neglect, and late diagnosis, Ell shares how a long-overdue understanding of her health—and worth—emerged not in clinical spaces, but in community, reflection, and resistance.Together, we talk about the cost of being “the strong one,” and Ell invites us to rethink what it means to receive support, to challenge internalized ableism and individualism, and to reconnect with the radical roots of community care.If you’ve ever felt shut out—or tried to open the door for someone else—this conversation is one you’ll want to hear. This episode is a vulnerable, gutsy reminder that healing isn’t meant to happen alone—and asking for help is a practice of liberation. If you’re moved by Ell’s story and want to support their family’s fight to keep their home, secure critical medical care, and cover essential living expenses, please consider making a gift at her GoFundMe campaign: https://gofund.me/f0861afd Music Credit: Nathan Byrne with Reel Byrne MediaTo support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

So many of us struggle to ask directly for what we want—or to say no—without guilt, overexplaining, or sacrificing our self-respect. In this episode, we introduce a practical skill from Dialectical Behavior Therapy called DEARMAN, a powerful framework for making requests and setting limits while preserving both the relationship and your sense of self.We explore how this tool shows up in our lives, from negotiating dinner plans with a partner to asking for support to setting difficult boundaries with a relative. You’ll learn why asking clearly and kindly is often more effective than hoping someone just "gets it"—and how to practice this skill in ways that feel both respectful and empowered.To support our work and access our downloadable infographics and worksheets, visit our ⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Crisis Hotline or call 911.

In this powerful conversation, we sit down with Dr. Jan Estrellado, Clinical Psychologist and Associate Professor at Alliant International University,  to explore internalized oppression—the ways systems of racism, colonialism, and white supremacy become embedded in our beliefs about ourselves, our worth, and our right to rest, joy, and belonging.Dr. Estrellado, is the co-editor of Clinical Interventions for Internalized Oppression, and in this episode shares how therapy—and healing itself—must evolve beyond rigid clinical models to include embodiment, community care, and cultural practices. Together, we unpack what gets left out of Western therapy, how silence protects systems more than people, and why “my worth is inherent” is a radical practice.Whether you’re a parent, activist, therapist or someone questioning the stories you’ve been told about who you are and what you deserve, this episode offers a compassionate, grounded, and deeply human lens for understanding and healing internalized oppression.Get ready for big truths, small practices, and the gentle nudge that you can start healing even before you fully believe you deserve to.Resources Mentioned:⁠Buy the book⁠ - Clinical Interventions for Internalized Oppression⁠Erica Chenoweth at TEDxBoulder⁠: The success of nonviolent civil resistanceTo support our work and access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

We learn how to say “I’m sorry” at a young age - but do we really know how to apologize effectively? Too often, apologies focus on our intentions rather than the impact of our actions, leaving the other person feeling unheard or invalidated. In this episode, we break down the psychology of effective apologies using Adams-Clark and colleagues’ (2022) I'M SORRY framework. We explore the common mistakes people make when apologizing, what gets in the way of a genuine apology, and how to know when an apology is (or isn’t) warranted.With practical strategies rooted in behavioral science, we’ll help you move beyond defensiveness and guilt to repair relationships with honesty, accountability, and care. Whether you're trying to mend a relationship or feel frustrated by past apologies that fell flat, this episode will give you the tools to apologize in a way that actually matters.To support our work and access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠website⁠⁠⁠⁠.⁠Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access free 24/7 mental health support or call 911.

In this episode, we dive into validation—what it really means, why it matters, and why it can be so hard to practice when emotions run high. We break down common myths, share personal stories, and explore how validation can shift conversations, even when you don’t agree. You’ll learn practical ways to make people feel heard and understood without abandoning your own perspective.In times of deep division, feeling seen and heard is more important than ever. So many people feel invalidated right now—whether it’s lived experiences being questioned or emotions being dismissed—and we explore how practicing validation can reduce shame, strengthen relationships, and foster deeper connections.To support our work and access our downloadable infographics and worksheets, find us on ⁠⁠⁠Patreon⁠⁠⁠ or visit our ⁠⁠⁠website⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

This week, we had the privilege of speaking with Cayce Lynch, National Managing Partner at Tyson & Mendes, about the reality of workplace mental health in the legal profession. Tyson & Mendes has become a trailblazer in prioritizing mental well-being—proving that law firms can support both high performance and human sustainability.In this raw and honest conversation, Cayce shared her personal mental health journey, the ways she’s coped, and how those experiences have fueled her mission to create a culture where well-being isn’t just an afterthought, but a priority. She opened up about the staggering rates of stress, burnout, and even suicide in the legal field, and why leaders need to be at the forefront of change.We also explored the unique pressures of being a woman in a leadership role, the impact of imposter phenomenon, and the work Cayce has done to advance diversity, equity, and inclusion (DEI) in an industry historically dominated by male leaders.This conversation is a must-listen for anyone navigating high-stakes work environments, questioning how to balance ambition with well-being, or looking for ways to foster real cultural change. Cayce’s insights left us inspired, challenged, and more determined than ever to keep pushing for workplaces where people can truly thrive.Resources:⁠Learn more about Tyson & Mendes⁠Connect with Cayce on LinkedInTo support our work and access our downloadable infographics and worksheets, find us on ⁠⁠⁠Patreon⁠⁠⁠ or visit our ⁠⁠⁠website⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Crisis Hotline, call 911, or visit your nearest Emergency Room.

Many of us move through life without ever pausing to ask: What actually matters to me? We get caught up in routines, external expectations, and the daily grind—rarely stopping to explore what we truly value. In this episode, we dive into the process of identifying, clarifying, and acting on your core values, even if you’re not sure what they are yet.Using evidence-based strategies from behavioral psychology, we’ll help you uncover what’s important to you, recognize where your actions might be out of alignment, and take small but meaningful steps toward living with greater intention. Whether you feel stuck, disconnected, or simply want to cultivate more purpose, this episode will guide you through the process of figuring out what matters—and actually living it.To support our work and access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠Patreon⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠website⁠⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

Pain is an inevitable part of life—but suffering doesn't always have to be. In this episode, we dive deep into the transformative skill of radical acceptance, exploring how fully acknowledging reality can help us move forward even in the toughest circumstances.We break down what radical acceptance is (and isn't), discuss why fighting reality only amplifies our pain, and share practical strategies to practice this powerful tool in everyday life. Whether you're navigating personal setbacks, relationship struggles, or simply the stress of daily life, this episode will guide you toward greater peace and emotional freedom.To support our work and access our downloadable infographics and worksheets, find us on ⁠⁠⁠Patreon⁠⁠⁠ or visit our ⁠⁠⁠website⁠⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

Social support is one of the strongest protective factors for mental health—but finding the right community isn’t always easy. In this episode, we sit down with educator and community builder Jess Levasseur to talk about the power of connection. Jess shares her personal journey—from growing up feeling out of place to using her event-planning skills to build spaces where people truly feel like they belong. What started as a personal search for connection led to the creation of San Diego Sapphic Book Club, a rapidly growing community that now brings together about 100 people each month with shared interests and lived experiences.We discuss why community matters, how to foster it, and how building spaces for belonging can transform mental health. Whether you're looking for support or thinking about starting something of your own, this conversation is for you.Resources@sapphicbookclubsdFor educators: https://www.brightmorningteam.com/ Looking to build your own community, start here: https://www.priyaparker.com/book-art-of-gathering To support our work and access our downloadable infographics and worksheets, find us on ⁠⁠Patreon⁠⁠ or visit our ⁠⁠website⁠⁠.Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

Overwhelmed by stress, anxiety, or other intense emotions? You’re not alone. In moments when life feels unmanageable, we all need tools to help us get through. In this episode, we introduce you to four practical distress tolerance skills using a simple acronym - D.E.E.P. - to help you remember, which you can start using right away. These science-backed tools from DBT will help you regain control, find relief, and build your capacity to survive and thrive—even in the hardest of times. Music Credit: Nathan Byrne with Reel Byrne Media.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠. Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

Ever feel like your emotions are running the show, leaving you overwhelmed and unsure how to respond? In this episode, we dive into the "Model of Emotions" to uncover what's really happening when you experience an emotional response. Using insights from DBT, learn about the complex set of processes that occur when we have an emotion, discover the difference between primary and secondary emotions, and begin to identify how you can intervene to better navigate your emotions. Music Credit: Nathan Byrne with Reel Byrne Media.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠Patreon⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠website⁠⁠⁠⁠. Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

Ever feel like your mind is stuck on a hamster wheel of thoughts? In this episode, we explore what it means to be "fused" with your thoughts and share evidence-based strategies to break free from overthinking. Discover practical tools from Acceptance and Commitment Therapy (ACT) and Dialectical Behavior Therapy (DBT) to stop ruminating and live more fully in the moment. Music Credit: Nathan Byrne with Reel Byrne Media.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠Patreon⁠⁠⁠ or visit our ⁠⁠⁠website⁠⁠⁠. Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

In this heartfelt and eye-opening episode, we sit down with award-winning Chef Chris Curren and his wife Megan, co-owners of The Graceful Ordinary, to explore the unique mental health challenges faced in the hospitality industry. Together, they share their personal mental health journeys, the realities of working in high-pressure environments, and their inspiring commitment to mental health advocacy. A must-listen for anyone navigating the intersection of work, wellness, and resilience.Check out the charities that they support and learn more about their work by visiting the handles below:TriCity Family Services: @tricityfamilyservices_ilHope for the Day: @hopeforthedayCal's Angels: @calsangelsCASA Kane County: @casa_kanecountyThe Graceful Ordinary: @thegracefulordinaryAccess free mental health resources for the hospitality community by visiting: https://www.bensfriendshope.com/https://southernsmoke.org/mental-health/Music Credit: Nathan Byrne with Reel Byrne MediaTo contribute to our mission or access our downloadable infographics and worksheets, visit our website: www.gutsnonprofit.org.Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

We dispel some common myths about mindfulness, teach you simple ways to be more mindful in your daily life, and leave you with an exercise to start practicing right away.Our approach is grounded in Dialectical Behavior Therapy (DBT), an evidence-based treatment developed by Dr. Marsha Linehan and influenced by Zen Buddhism. In this episode, we also discuss mindfulness through the lens of yoga-based traditions. Explore how mindfulness can be both accessible and deeply transformative—no incense or meditation cushions required.Music Credit: Nathan Byrne with Reel Byrne Media.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠Patreon⁠⁠ or visit our ⁠⁠website⁠⁠. Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.

Tune-in to our first mental health skills episode to learn how to find your Wise Mind, staying true to yourself while being effective in reaching your goals! Wise Mind is all about making choices that are more aligned with your values and goals.Wise Mind is a concept that comes from Dialectical Behavior Therapy (DBT), an evidence-based therapy developed by Dr. Marsha Linehan. Music Credit: Nathan Byrne with Reel Byrne Media.To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠Patreon⁠ or visit our ⁠website⁠. Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.