Wise Mind: A DBT Podcast

This week on Wise Mind: A DBT Podcast, we’re diving into anger… again 🔥Raich and Maddy explore anger through the lens of the neuroscience, what’s actually happening in your brain, and why anger can feel so powerful in the moment. We also unpack practical strategies for managing explosive anger, and what to do if you tend to suppress it instead.Whether your anger feels overwhelming or hard to access, this episode offers insight and tools to help you respond more skillfully.🎧 Tune in now wherever you get your podcasts👍 Like, follow, and comment to keep supporting the show!💡 Want more? Get bonus episodes, extra content, and exclusive resources on Patreon: https://patreon.com/wiseminddbtpodcastContact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

Anger is not your enemy , it’s your greatest safety cue and like Raich says, without it… it can be a quick death.In this episode of Wise Mind - A DBT Podcast we take a deep, deep, deep dive into the emotion of anger! Its role, its purpose, and how it protects you. We explore what happens when anger gets suppressed, and the impact of explosive, rageful anger. Of course, we also help you figure out where you sit on the dialectic.If you’re a human being, this episode is for you because we all feel anger. And if you think you don’t… well, guess what? We’ve got some news for you.Tune in now wherever you get your podcasts 🎧Like, comment, and follow to support us and keep the conversation going. If youre wanting more bonus content, conversations and BONUS EPISODES jump over to our PATREON account, we will meet you there!!>>>>https://patreon.com/wiseminddbtpodcast<<<<<<Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention and the GOLD STANDARD for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

Welcome to Part 2 of our conversation with Maddison Fawdry, Accredited Eating Disorder Dietitian with over 10 years of experience.In this episode, we continue our discussion from Part 1 and dive deeper into eating disorders, including specific treatment approaches and what effective support can look like. We also explore how to navigate challenging conversations with medical teams, and how clinicians can best support patients experiencing eating disorders.Maddie shares practical insights and guidance for working in this complex space, making this a valuable follow-on from our previous episode.To keep supporting us, make sure to like, follow, and comment on our social media platforms , it really helps us grow and reach more people.If you’d like even more content, you can subscribe to our Patreon for bonus episodes, resources, and deeper, thought-provoking discussions.Patreon: https://patreon.com/wiseminddbtpodcastContact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastContact Maddison Fawdry: https://www.maddisonfawdrydietetics.com/Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

Today we have a very special episode with an equally special guest - The incredibly clever, Maddison Fawdry, an eating disorder dietitian with over 10 years of experience in the field.In this episode, we explore all things eating disorders and disordered eating: what they are, the factors that can make someone more vulnerable, and the different approaches to treatment. We also dive into some of the bigger concepts and misconceptions surrounding these topics. We are super proud to be able to give you this episode and loved this convo that we will be sharing over 2 episodes!!Maddie shares incredibly valuable insights, and it was an absolute pleasure to have this thoughtful and important conversation with her. To keep supporting us, make sure to like, follow, and comment on our social media platforms , it really helps us grow and reach more people.If you’d like even more content, you can subscribe to our Patreon for bonus episodes, resources, and deeper, thought-provoking discussions.Patreon: https://patreon.com/wiseminddbtpodcastContact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastContact Maddison Fawdry: https://www.maddisonfawdrydietetics.com/Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode, Raich and Maddy explore the importance of making a repair in relationships. We all make mistakes, it’s part of being human. What matters most is how we respond afterward.The episode discusses why repairing after conflict or mistakes is essential for building healthy, effective relationships. Raich and Maddy explore why some people tend to over-repair, frequently apologising even when it may not be necessary, while others under-repair and avoid apologising altogether. As they explain, all behaviour is functional, meaning these patterns often serve a purpose or develop as ways people try to cope, protect themselves, or maintain relationships.The conversation also highlights the potential costs of both over- and under-repairing, including misunderstandings, resentment, or weakened connections. Making a repair often requires vulnerability, as it involves acknowledging mistakes, taking responsibility, and opening up to another person. However, this vulnerability can also strengthen relationships by fostering trust, connection, and understanding.Throughout the episode, Raich and Maddy share practical case examples and discuss how these repair processes often appear in therapy sessions. They emphasise that learning to repair is a skill that improves with practice.Tune in on Apple Podcasts or Spotify, and don’t forget to like, follow, and comment to support more free weekly episodes.Follow us on Patreon for more conversations, bonus content and episodes - https://patreon.com/wiseminddbtpodcastContact us:Website: www.wisemindcollective.com.au⁠OrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

Happy Easter, Passover—or however you’re marking this season 🌿WISE MIND is taking a short break, so we’re revisiting one of our earlier (and favourite) episodes: Mindfulness — the Kool-Aid we all must drink… or at least die trying.In this episode, Raich and Maddy dive into the delightful paradox of mindfulness. Why does something that promises so much clarity and calm feel so hard to actually do? Raich compares it to “drinking the mindfulness Kool-Aid”—but what are we really buying into?We explore:The dialectic between mindfulness and mindlessnessThe constant tug-of-war between past, present, and futureThe science behind mindfulness (because who doesn’t love a brainy breakdown?)We break down the three core mind states developed by Marsha M. Linehan:Emotion MindReasonable MindWise MindAnd here’s the key takeaway: there are no “bad” mind states—just effective and ineffective ways of responding. (Your move.)We also get practical (and a little cheeky), exploring everyday ways to practice mindfulness—including yes… mindfully going to the bathroom (WHAT THE HELLY! – Maddy).Finally, we talk about how to cultivate Wise Mind—that sweet spot of balanced awareness—to help you navigate daily life with more clarity, resilience, and intention.What is Mindfulness — DBT Skills Manual by Marsha LinehanWise Mind Worksheet (Megan Moorhead)Mind States Worksheet“Is This Wise Mind?” Meditation (YouTube)Smiling Mind: www.smilingmind.com.auWe’d love to hear from you—questions, feedback, collaborations, or just a hello:📧 [email protected]🌐 www.raichelgreencounselling.com📸 Instagram: @wiseminddbtpodcastIf this episode brings up strong emotions, support is available:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76Emergency Services – 000

In this episode, Raich and Maddy explore the DBT interpersonal effectiveness skill FAST , and no, we’re not talking about cars! FAST is all about self-respect and prioritising yourself. This skill is especially helpful for our people-pleasers who find it hard to put themselves first. We break down what FAST looks like in everyday life, how you can apply it, and practical ways to start putting this skill into action.Tune in now on Spotify or Apple Podcasts !If you enjoy the episode, like, follow, and comment to help us keep creating free weekly content for your ears.And of course, we have Patreon!Our Patreon community includes bonus episodes, resources, prizes, and thoughtful discussions that will keep your curiosity and learning going.Patreon:https://patreon.com/wiseminddbtpodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLinkFind all details and register at:www.wisemindcollective.com.auContact us!Website:www.wisemindcollective.com.au⁠Patreon:⁠https://patreon.com/wiseminddbtpodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink⁠Instagram + Facebook: Wise Mind DBT PodcastCrisis:This space may include discussions that bring up strong emotions. If you’re feeling overwhelmed, please know you’re not alone and support is available.If you or someone you know is in crisis, please reach out to:Lifeline Australia – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)We acknowledge and honor Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.Because of Dr. Linehan’s work, DBT has become a widely used and evidence-based intervention for a range of mental health challenges.Wise Mind: A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, Maddy and Raich explore the idea that you catch more bees with honey or as Raich jokes, flies. This saying leads into a discussion of the DBT GIVE skill, a key part of relationship effectiveness. GIVE focuses on how we communicate in ways that strengthen and maintain relationships while still allowing us to express our needs and wants. Throughout the episode, Maddy and Raich break down what GIVE looks like in everyday life and how small shifts in the way we approach others can make a big difference in connection. They discuss how being gentle, showing interest, validating others, and using an easy manner can help conversations feel safer, more respectful, and more collaborative. We also explore how these skills can be especially helpful when building new relationships, whether that’s friendships, work connections, or other important relationships in our lives.As always, the conversation blends practical DBT skills with real-life examples, helping listeners think about how they might apply GIVE in their own interactions.If you enjoyed this episode, don’t forget to follow, like, and leave a comment to support the podcast. And we have an announcement! We’re now on Patreon, where we’ll be sharing bonus content, hosting meaningful conversations with listeners, and offering giveaways. Tune in to learn more and find the link on our website.Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

We are blessed, excited, and over the moon to bring you this conversation. In this episode of Wise Mind: A DBT Podcast, Raich and Maddy sit down with Dr. Salena Justice, our podcast specialist in all things autism. Salena is a psychologist from the US who specialises in working alongside autistic adults, particularly those with high-masking presentations, providing assessment and support. She is incredibly skilled, deeply passionate, and a true wealth of knowledge.In this episode we explore what masking is and the hidden costs that can come with it, as well as some of the strengths and challenges autistic people may experience. We also discuss the overlap with other diagnoses and how clinicians can use DBT, and more importantly neuro-affirming DBT skills, to better support autistic individuals. The conversation also touches on autistic burnout and what may help if you are struggling with some of the challenges associated with autism. This is an episode you don’t want to miss.If you enjoyed the episode, don’t forget to like, follow, and comment to show us the love. We’ve also launched our new Patreon filled with laughs, shout-outs, and bonus content, so head over and check it out.Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastInstagram: dr.salenajusticeCrisis SupportThis space may include discussions that bring up strong emotions. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode, we jump into the famous DBT skill we all know and love called DEAR MAN . The foundation of assertive communication. This skill is all about learning how to ask for what you need clearly, calmly, and effectively, without guilt, aggression, or people-pleasing. Before breaking down the steps of DEAR MAN, we explore what assertiveness truly is, and what it isn’t. Assertiveness isn’t being demanding or confrontational, and it’s not staying silent to keep the peace. It’s about communicating with clarity and respect, while staying connected to your Wise Mind.We walk through each part of the DEAR MAN framework and explain how to apply it in real-life situations so you can increase your chances of getting your needs met . This skill helps you feel more confident the next time you need to make a request, set a boundary, or say no.Tune in on Apple Podcasts and Spotify, and don’t forget to follow the show so you never miss an episode. If you found this helpful, please like, comment, and share on Instagram and Facebook to continue supporting us and spreading these skills to more people.And brand new! we’re now on Patreon! We’ll be sharing bonus episodes and exclusive resources just for our community. Click the link below and on our website to join us.Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of Wise Mind DBT, we dive deep into The Yes Trap.Why is it so hard to say no? Why does saying yes feel automatic, even when it costs us? We explore how people-pleasing often isn’t a flaw, but a survival strategy. For many of us, saying yes wasn’t a conscious choice, it was functional, protective, and necessary early in life.We unpack how choosing connection over authenticity can become wired into us from a young age. Drawing on the work of Gabor Maté, we explore the powerful tension between attachment and authenticity and why, as children, connection often had to come first.But what are the long-term costs of living “yes-trapped”? We talk about how chronic self-abandonment can impact mental health, relationships, and even contribute to long-term physical health issues.If you’ve ever struggled to set boundaries, felt guilty saying no, or found yourself exhausted from overcommitting , this episode is for you.🎧 Tune in now on Apple Podcasts or Spotify.Like, comment, and follow to support us so we can keep bringing these conversations to you for free.Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, Raich and Maddy dive into one of the most requested DBT skills: Interpersonal Effectiveness. After hearing your messages and questions, we explore why this skill is so important for emotional wellbeing and healthy relationships.We break down the three core DBT goals of interpersonal effectiveness , getting what you want, maintaining relationships, and preserving your self-respect and discuss the common barriers that get in the way, including people-pleasing, fear of conflict, guilt, and emotional overwhelm.Then we shift into a deep dive on boundaries - what they are, what they aren’t, and why they matter. We introduce different boundary types and boundary styles, helping you understand your own patterns before you begin setting clearer limits. Think of this as laying the foundation and “nailing the posts into your fence” before building it.If you’ve ever struggled to say no, felt resentment creep into relationships, or questioned whether your boundaries are reasonable, this episode is for you.🎧 Tune in now on Apple Podcasts and Spotify, and don’t forget to like, follow, and share to support the show!Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of the Wise Mind DBT Podcast, we explore the mindfulness concept of judgment and non-judgmentalness—and ask the big question: is it even possible?We dive into why our brains are naturally critical and judgmental, how these thoughts and beliefs developed to keep us safe, and the different types of judgments we make every day. Most importantly, we share skills to notice and start changing this pattern.Yes, we’re not DBT purists, but we explore these skills in our own way, through the art of defusion, making mindfulness practical, accessible, and maybe even a little fun.🎧 Tune in now on Apple Podcasts and Spotify✨ Follow, comment, and like us to help keep free DBT content and resources coming your way!Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of the Wise Mind: A DBT Podcast, we explore the ABC skills, the core DBT skills for building pleasant emotions on purpose.We break down Accumulating Positive Events, why positive emotions don’t just “happen,” and how intentionally creating them reduces emotional vulnerability. We also explore Building Mastery and Values, and why these skills aren’t optional extras but essential for building a life worth living.Using the metaphor of a lighthouse, we frame values as the steady light that guides us back to Wise Mind, especially when emotions or urges try to pull us off course. We also dive into the idea of alpha values and share a bit about our own.Raich and Maddy explore how a “spoonful” of daily positive events, mastery, and values-based actions can create a purposeful life—one where we get to show up as our most authentic selves.🎧 Tune in now on Apple Podcasts and Spotify✨ Like, comment, follow, and share to support the show and so we can continue to provide you free skills!Contact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of the Wise Mind: A DBT Podcast, we continue our PLEASE skills series and tackle addiction, without pretending willpower fixes everything.We break down three mind states (Addict Mind, Clean Mind, and Clear Mind) and introduce urge surfing, a skill for when Addict Mind shows up uninvited and starts rewriting your recovery plan. Expect a holistic, evidence-based look at addiction, with plenty of compassion.🎧 Tune in on Apple Podcasts or Spotify✨ Like, comment, and follow us for free skills you can actually useContact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, we tackle the “A” in PLEASE skills—Avoid mood-altering substances with curiosity, compassion, and a little humor. Instead of zooming in only on drugs and alcohol, we take a big-picture, Marsha Linehan–style look at addiction, including anything we use to numb out, escape, or emotionally duct-tape ourselves together.We talk about emotional regulation and that familiar inner voice saying, “Okay… get your shit together.” Spoiler alert: it’s not that simple. Using the disease model of addiction, we explain what’s actually going on in the addicted brain, why cravings feel so intense, and why stopping is hard, even when you really, really want to.This episode kicks off our deeper dive into the neurobiology of addiction, breaking down how the brain’s reward system gets hijacked and why willpower alone rarely works.We also bring the hope: recovery is real. We share solid stats, including a 75% recovery rate, and introduce a self-assessment tool to help you figure out your own risk level.If you’ve ever wondered why your brain does what it does and how DBT skills can help you work with it instead of yelling at it or shaming it, this episode is for you. 🎧Want to know the best way to support us and help us to keep providing free content?! Like, follow, react, comment on Wise Mind - A DBT Podcast on Apple, Spotify and social media!!Find all details, resources and trainings at : www.wisemindcollective.com.au⁠www.wisemindcollective.com.auwww.wisemindcollective.com.auContact us:wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportWe are not a crisis service, If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode Maddy and Raich continue their deep dive into emotional regulation and the DBT PLEASE skills, with a special focus on the “E” — Exercise. Often the least favourite of the PLEASE skills, exercise is also one of the most pivotal tools for long-term emotional fire prevention. Yes we know, its not the answer you want but the one you need to hear!We explore both the science and the art of exercise, why starting is often the hardest part, and why waiting for motivation usually keeps us stuck. Instead, we unpack how action comes first and motivation follows.You’ll also hear us break down the “fancy” concept of habits:What habits really are, what the science tells us about habit formation, and how neural pathways play a powerful role in creating lasting change.Whether you’re just getting started or trying to build consistency, this episode offers practical insights to help you move toward better emotional balance , one small step at a time.🎧 Tune in on Apple Podcasts and Spotify👍 Like, comment, and subscribe to continue supporting Wise Mind DBT PodcastContact us : wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of the Wise Mind : A DBT Podcast, Raich and Maddy dive into the essential role of sleep within the PLEASE skills and its direct connection to emotional regulation. They explain the science of sleep, what happens in the brain during rest, and why adequate sleep is critical for accessing Wise Mind and managing emotions effectively.The episode covers the short- and long-term effects of sleep deprivation, including mood swings, reduced focus, and increased stress sensitivity. Raich and Maddy also highlight key research on sleep cycles, circadian rhythms, and how long-term sleep habits impact mental and physical health.Listeners are offered practical, evidence-based strategies for improving sleep, along with guidance on creating routines that support regulation. The episode also explores nightmare protocols, including imagery rehearsal and rewriting the ending to reduce distress and improve rest.Tune in for accessible tools, research, and insights to help you sleep better and regulate more effectively.Contact us : wisemindcollective.com.auOrInstagram + Facebook - Wisemind DBT PodcastCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

Holidays are often chaotic, making self-soothing not just important, but essential. Tune in to our re-share of an earlier episode where we explore the science behind self-soothing and how to calm the amygdala. Yes, you’ve heard it before—but we promise, it’s worth another listen.Resources & Recommendations:All our resources and handouts are on our website- Wisemindcollective.com.auCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

Yes—you’ve heard this before… and yes, it’s worth listening again.Holidays can be emotionally challenging, which is exactly when TIPP skills become essential.In this episode of Wise Mind: A DBT Podcast, hosts Maddy and Raich revisit one of the most reliable tools in Dialectical Behavior Therapy: TIPP skills—Temperature, Intense Exercise, Paced Breathing, and Progressive/Paired Muscle Relaxation. These body-based distress tolerance skills consistently work when emotions feel overwhelming.The episode explains how intense emotions can shut down the brain’s rational thinking, leaving us stuck in panic or reactivity. TIPP skills help by regulating the body first—reducing stress hormones like cortisol and adrenaline—so the nervous system calms and clear thinking can return.Maddy and Raich break down the science behind why these skills are so effective and why working with the body, rather than against it, makes all the difference. They also explore how TIPP skills support both clients and therapists—helping clients stay grounded during tough sessions and helping clinicians regulate themselves between sessions.Recommendations & Links to Our Resources: TIPP Handout https://drive.google.com/file/d/1QbieUm7frKwc-OE5U5l5M7zpYbE0F40y/view?usp=sharingSubjective Units of Distress (SUDs)- https://drive.google.com/file/d/1mRKxCeuezL2hsorcMsO58WgWr27SQ0aG/view?usp=sharingInsight Timer- Progressive Muscle Relaxation By Moira Hutchison Smiling Minds- Paced Breathing (SOS Meditation, Belly Breathing)Work With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠wisemindcollective.com.auAcknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

Wise Mind: A DBT Podcast — Holiday Planning SpecialThe holidays can be joyful—but they can also be challenging, triggering, and overwhelming. Changes in routine, eating patterns, social expectations, and time spent with others can stir up big emotions for many people.In this episode, we explore why holiday periods can feel especially difficult and break down the DBT skills that can help you navigate them more effectively. From planning ahead to managing distress in the moment, we focus on practical, realistic strategies that actually work.We introduce the importance of having an escape plan, discuss the early concepts of boundaries, and share simple, usable scripts to help you navigate unwanted or uncomfortable conversations with confidence.As always, we bring a mix of DBT skills, real-life examples, humour, and compassion because learning skills doesn’t have to feel heavy.Whether you’re feeling anxious, unsure, or just want to feel more prepared, this episode is here to support you through the holiday season.👉 All our resources for todays episode and training info and rego is now at ⁠www.wisemindcollective.com.au⁠Contact us: wisemindcollective.com.auOr Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In Part 2 of our menopause series, we sit down with our expert menopause guru, Sharon Best, to explore all things treatment and recovery. This episode dives into the barriers many women face when accessing menopause care, what factors to consider when choosing treatments, and the wide range of available options.Sharon also shares practical guidance on how to have informed, confident conversations with your GP, helping you advocate for your health and make choices that support your wellbeing. We discuss not only medical treatments but also strategies to support mood, emotional regulation, and overall quality of life during menopause.Whether you’re currently navigating menopause or supporting someone who is, this episode provides actionable insights, expert advice, and confidence-building tools. Sharon’s combination of clinical expertise, real-world experience, and passion for supporting women makes this a must-listen episode for anyone wanting to understand treatment options and recovery strategies.Exciting News from WiseMind Collective!Registration is now live for our 2-day and 5-day DBT trainings.Our online DBT groups are also open for registration—secure your spot today!Find all details including links to Sharon Best at: www.wisemindcollective.com.auCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

We are so PLEASED to introduce our first expert guest, Sharon Best also know as 'The Menopause Nurse OutLoud!' Sharon is a Nurse, Midwife, Family and Women’s Health Specialist, a Mum, and, most importantly for us, a menopause guru. With extensive experience supporting women through perimenopause and menopause, Sharon brings her knowledge, wisdom, and real-world expertise to this special episode.In Part 1, Sharon explores all things menopause, including the science behind it, what’s happening in your body, and the full range of symptoms, yes, even the ones people don’t talk about. She also explains how menopause impacts mood, sense of self, and quality of life, and shares practical guidance on recovery, treatment, and what to ask your GP.Sharon is also skilled at supporting women through advocacy, connection, treatment and shared experiences via her business >>>> https://www.menopausenurseoutloud.com.au/This episode is packed with valuable insights and is not just for women in menopause, it’s relevant for all genders and ages. There’s so much to cover that we’ve made it a two-part series. Don’t miss it!Exciting News from WiseMind Collective!Registration is now live for our 2-day and 5-day DBT trainings.Our online DBT groups are also open for registration—secure your spot today!Find all details and register at: www.wisemindcollective.com.auCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy.It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of the Wise Mind DBT Podcast, we dive into what we lovingly call “the get your shit together skills.” These foundational skills highlight how your body sets the foundation for your emotional world, and why tending to basic physical care is essential before trying more advanced DBT strategies. We focus on the first half of the PLEASE skills—P-L-E, which covers treating physical illness, balanced eating, and exercise.We explore the deep connection between body and mind, breaking down how unmet physical needs often lead to emotional instability. Maddy is especially excited because this is the one time of year she gets to use her Bachelor’s degree, and she is very PLEASED about it. Together, we discuss what it really means to treat physical illness early, how both what and when you eat affect your mood, and how movement acts as a stabilising force for emotional regulation.If you’ve ever felt “off” without knowing why, this episode explains how addressing physical basics might be the missing link.We’ve also released all upcoming 2-day, 5-day, and DBT group trainings.👉 All our resources for todays episode and training info and rego is now at www.wisemindcollective.com.auContact us: wisemindcollective.com.auOr Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of Wise Mind DBT Podcast, Raich and Maddy explore what to do when emotions don’t match the facts—when the intensity is off, or when acting on feelings just isn’t helpful. (Yes, unfortunately, punching people in the face isn’t a DBT skill… we know, it’s sad.)We dive into why the Opposite Action skill can be so effective, how and when to use it, and share common situations where Emotion Mind can take over. Plus, we offer practical tips and tricks for recognizing these moments quickly and responding skillfully. Tune in now to learn how to act opposite to unhelpful urges and reclaim a bit of control over your emotions!check out our brand new website at 👉 ⁠wisemindcollective.com.au⁠ for resources, updates, and a sneak peek at an exciting February announcement!Contact us: wisemindcollective.com.auOr Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, we explore how, while all emotions are valid, they aren’t always reflective of the facts. Our own stories, beliefs, assumptions, and interpretations can sometimes lead us astray, clouding our view of reality.We introduce a very frontal cortexy skill (If thats a word??)- Checking the Facts. This practical tool helps you examine the reality behind your emotions, so you can better manage difficult or uncomfortable emotional experiences and reduce ineffective actions.Tune in to learn how separating fact from feeling can guide you toward clearer thinking, wiser responses, and more effective coping strategies.💡 Listen on Spotify or Apple Podcasts, and don’t forget to check out our brand new website at 👉 wisemindcollective.com.au for resources, updates, and a sneak peek at an exciting February announcement!Contact us: wisemindcollective.com.auOr Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, we dive into what your therapist really means when they say, “You need to sit with your emotions.”We unpack what that looks like in real life, how to actually do it, and why sometimes just dipping your toes in is the perfect place to start. We explore the full spectrum of emotions, from the pleasant and comforting to the ones we usually avoid at all costs (yes, we’re talking about … shame). Spoiler alert: Its not all bad, in fact, its got a pretty important job to do. Tune in on Spotify or Apple Podcasts to hear more, send us your feedback, and check out our brand new website , six months in the making now live at 👉 wisemindcollective.com.auwisemindcollective.com.au⁠wisemindcollective.com.au⁠wisemindcollective.com.au⁠You’ll find resources, updates, and a very exciting announcement about what’s coming in February, something we think you’re really going to love.We can’t wait for you to listen, explore, and see what we’ve been working on!Contact us: wisemindcollective.com.auOr Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan, psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work, not ours, and we honor her legacy.

In this episode of the Wise Mind DBT Podcast, we dive into the world of emotional regulation and the DBT emotional model. We unpack how emotions begin with a triggering or prompting event, how our thoughts interpret that event, and how those interpretations lead to emotional experience. We also explore how understanding this “emotional model” gives us a better roadmap for responding, rather than reacting, to our feelings.You’ll learn how to spot your emotional patterns, recognise when you’re slipping into emotional dysregulation, and gain tools to pause and check whether those emotions are being driven by our interpretations. By the end, this isn’t just theory: it’s a launchpad for using these skills in daily life. You’ll walk away with clearer insight into how your emotions work, and more confidence in handling them with awareness and choice.Contact us: [email protected] Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of the Wise Mind DBT Podcast, we explore the essential skills of emotional regulation, what we like to call “fire prevention skills.” These tools help you observe, identify, manage, and understand your emotions before they spiral out of control.Recognising these signals allows you to catch emotional flare-ups before they escalate. We delve into identifying emotions, naming what you're feeling and exploring their purpose- Like friends invited in for coffee- Asking them what they have to say. This awareness is key to managing your emotional responses effectively. Even uncomfortable emotions serve important functions, they provide information, motivate action, and guide decision-making. Embracing the full spectrum of your emotional experiences enhances your emotional intelligence and resilience.By integrating these emotional regulation skills into your daily life, you can foster greater emotional balance and well-being. This episode serves as an introduction to these essential skills, laying the groundwork for more advanced techniques in future discussions.Contact us: [email protected] Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode, we explore the essential mindfulness skills (again) that enable access to Wise Mind, the balanced integration of emotion and reason at the heart of DBT. We begin by unpacking the “what” skills, what you actully do to cultivate it: Observe, Describe, and Participate. Then we turn to the “how” skills, how you actually do this, Nonjudgmentally, One‑Mindfully, and Effectively—which shape the attitude through which the “what” skills are enacted. We then link these six skills to the concept of Wise Mind, describing how they cultivate the capacity to pause in the face of emotional turbulence and access deeper insight. Wise Mind is not purely emotional nor purely logical, but the middle ground where intuitive clarity arises and more skillful, grounded decisions are possible.Throughout the episode we include examples and guided suggestions for practicing these skills in everyday life such as during mundane tasks or in emotionally charged moments and we discuss common challenges and ways to overcome them (for instance, how to begin practicing when emotions feel overwhelming). The aim is for listeners to emerge with a deeper understanding of how the what/how mindfulness skills build toward Wise Mind, and concrete ideas for putting them into practice in the time between sessions.Contact us: [email protected] Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

Radical Acceptance – How Do We Actually Do It?In this episode of Wise Mind: A DBT Podcast, we take a deep dive into the essential yet often challenging skill of Radical Acceptance. While the concept may sound simple, actually practicing it—especially in the face of pain or situations outside our control—is far from easy. And it’s not a one-time decision. Radical acceptance is a skill we come back to again and again.We explore how to actually begin practicing acceptance with intention and awareness. This includes introducing three core DBT skills that support the process:Acceptance Statements, which use language to shift our mind and bodyTurning the Mind, the active decision to accept reality (repeatedly)Half-Smile and Willing Hands, where body posture supports mental and emotional changeThroughout the episode, we highlight the powerful connection between mind and body, and how these practices can gently guide us toward more peace, less resistance, and greater emotional resilience. Whether you're struggling with a current situation or want to strengthen your DBT toolkit, this episode offers practical, grounded strategies for making acceptance a real and ongoing part of your life.Listen now, send us your feedback, and don’t forget to submit your questions for our upcoming Q&A bonus episode. We love hearing from you!Contact us: [email protected] Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of the Wise Mind DBT Podcast, Raich and Maddy explore one of the most powerful and most difficult DBT skill: Radical Acceptance, also known by them as “the shit sandwich skill.”Radical acceptance is all about fully accepting reality as it is, even when it's painful, unfair, or not what we want. It’s a skill that can truly save lives, and yet it often feels like the last thing we want to do in the face of suffering. We break down how radical acceptance fits into Distress Tolerance, and why fighting reality doesn’t change it , it just keeps us stuck.Through open discussion and personal reflection, they share how learning to accept things outside our control has shaped their own lives and practice , both as people and as therapists. Raich opens up about her own journey with radical acceptance and how this skill helped her move through what felt like the depths of hell. Without it, she may have never found a way forward.This episode is for anyone who feels trapped in pain, resistance, or just can’t stop asking, “Why is this happening?” Radical acceptance isn’t approval or giving up , it’s about letting go of the fight so healing can begin- As Maddy says "drop the rope". Listen now, send us your feedback, and don’t forget to submit your questions for our upcoming Q&A bonus episode. We love hearing from you!Contact us: [email protected] Instagram + Facebook - Wisemind DBT Podcast Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, we dive into that classic frenemy we all know too well: avoidance!That familiar, protective response that shows up when we’re faced with uncomfortable emotions, memories, sensations, or thoughts. Rather than labeling avoidance as “bad,” we unpack its purpose and how it often tries to keep us safe, even if it limits us in the process. True to our non-purist DBT style, we bring in some ACT wisdom (Acceptance and Commitment Therapy). Using the Life ACT Map, we explore how to validate what hurts, spot our avoid-y habits, and take teeny-tiny steps toward the life we actually want.Spoiler alert: you don’t have to do a huge emotional deep dive. Sometimes the bravest move is a small one, like Raich says, we’re just “jumping off paper” over here. Nothing fancy. Small steps, and dipping toes into the water is all we ask!We love hearing from you—send us your tiny wins, awkward steps, or avoidance confessions. We also want to hear all your questions ready for our up and coming Q&A episode!Contact us: [email protected] Instagram + Facebook - Wisemind DBT Podcast Resources: Life ACT Map: https://docs.google.com/document/d/11ZpAIdXOFyiJRXsPBdQZmau-S6XPRdJs/edit?usp=sharing&ouid=100596603435312017782&rtpof=true&sd=trueCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

This week on the Wise Mind DBT Podcast, we’re diving into not just one but two essential DBT skills!First up: Pros and Cons, one of the most pivotal and practical tools in DBT. We explore how this skill helps you overcome barriers to using other skills, and how weighing the pros and cons of action vs. inaction can help guide wise, effective decisions in all areas of life.Then, we shift gears into a DBT essential that most people don’t even realise is a skill... the Diary Card! We’re not like most people and neither is DBT. We believe (and so does the science) that what you track is what you change. Join us as we unpack how the diary card supports long-term change, pattern recognition, and accountability.As always, we explore these skills through laughter, insight, and the quirky Raich and Maddy way.Listen now and let us know what you think—your feedback helps us grow!Contact us: [email protected] Instagram + Facebook - Wisemind DBT Podcast Resources: Pros + Cons worksheet: https://drive.google.com/file/d/1BFLAlwJB6_M7-EhPeqO5Gd-PuoVWonf4/view?usp=sharingLane Pederson Diary Card: https://drive.google.com/file/d/1hJRNNQieBc8IAHg1Vp2QJT_mziyuowMe/view?usp=sharingCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this warm, practical, and slightly quirky episode of Wise Mind DBT Podcast, Raich and Maddy explore the DBT distress tolerance skill of self-soothe and how it connects to the fascinating world of the vagus nerve. If you’ve ever felt overwhelmed and wished you had a reset button, this episode is for you. Raich and Maddy explain how engaging your five senses can send calming signals to your nervous system and why these techniques work from a biological and emotional perspective. They also dig into why some people struggle to self-soothe, especially if they didn’t grow up learning how—and how that gap can be gently bridged with intention and practice. From using sound, scent, and touch to soothe the body, to building your own Self-Soothe Kit for moments of distress, this episode is full of creative, accessible tools to help you shift from chaos to calm. Tune in for practical tips, compassionate insight, and a little bit of nervous system nerdiness, all delivered with the signature Wise Mind mix of humor and heart.Resources & Recommendations:https://www.uaf.edu/mentalhealth/dbt-group-handouts/DT%20Handout%208-8A.pdfCrisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode, Raich and Maddy dive into the DBT skill of Distraction a key part of the Distress Tolerance module, designed to help us survive emotional crises without making things worse.Quick but crucial reminder: Distraction is NOT avoidance. Used wisely, it’s about managing the fire, not pretending it’s not there. Raich and Maddy unpack the vital difference between the two because yes, they might look similar, but they’re absolutely not the same thing.You’ll get a walk-through of the DBT acronym Wise Mind ACCEPTS because of course it’s another acronym (Marsha, we see you!). From Activities to Sensations, Raich and Maddy share relatable, real-life ways to apply each letter. Plus, they introduce a fresh twist on this classic skill that might just blow your mind.They also break down the science behind why distraction works, and how it’s a short-term tool to reduce SUDS (Ep 3!) when you’re overwhelmed and your Wise Mind says: not right now.Whether you're learning DBT for yourself, supporting someone else, teaching skills, or just curious you’re in the right place.Resources & Recommendations:ACCEPTS skill (Handout)-https://www.therapistaid.com/therapy-worksheet/dbt-acceptsContributing- Enlightment youtube link - https://www.youtube.com/watch?v=U-iHolnQ5tcComparison- Mark Manson-'Everything Is F*cked: A Book About Hope. Eddie Jaku- Happiest Man alive Everything to Live For -Turia PittThe Ninth Life of a Diamond Miner: A memoirHappiest Man on Earth - Eddie Jaku Victor Frankle-Mans search for meaning smiling minds & insight timer -Leaves on a stream Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

Cluster B? Trauma? BPD? Overcontrol? Undercontrol? Let’s Talk About It…In this episode of Wise Mind: A DBT Podcast, we take a deep dive into the often misunderstood and stigmatised phrase: “Cluster B.” What does it really mean? Why does it carry so much emotional weight? And how does it intersect with trauma, Borderline Personality Disorder (BPD), and patterns of emotional dysregulation?We explore the overlap between trauma traits and BPD traits, breaking down the idea that these experiences are rare or “other.” Truth is—we all carry some of these traits, especially if we’ve faced adversity, invalidation, or complex emotional environments.You’ll also hear about Radically Open DBT (RO-DBT)—a powerful approach that focuses on overcontrolled personality styles, a lesser-talked-about side of emotional suffering. We unpack the dialectic of overcontrol vs undercontrol, and how both can shape personality, relationships, and mental health struggles.We keep it real, reflect on how this episode almost got cursed (again), and marvel at the fact that we’re still not cancelled (yet). Plus, we share a moving, poetic reflection from someone with lived experience of BPD that you won’t want to miss.Whether you live with BPD, have trauma, have traits, support someone who struggles, or work in mental health—this episode brings insight, compassion, and a little humor to the conversation.Happy Listening.... WISE MIND OWWT!Work With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠⁠⁠⁠@wiseminddbtpodcast⁠⁠⁠⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, Maddy and Raich explore the neurobiology of the triggered brain and how trauma impacts how our neurons fire- Not always in the most effective way! We discuss how trauma and chronic stress impact brain structures such as the amygdala, prefrontal cortex, HPA and hippocampus, leading to heightened threat responses and difficulty regulating emotions.These reactions aren’t signs of weakness or failure. They’re rooted in survival systems your brain developed to keep you safe- Guess what, its NOT your fault.We break down what happens neurologically when you’re triggered, including how trauma and chronic invalidation can rewire your nervous system. We also discuss the role of neuroplasticity and how DBT skills can help create new, more effective neural pathways over time.From there, we introduce one of the most important concepts in DBT: the Biosocial Model, developed by Marsha Linehan. This model explains how emotional sensitivity (biological factors) and an invalidating environment (social factors) interact to shape the way we respond to the world. It also answers the classic nature versus nurture question with a core DBT principle: two things are true.Here’s the dialectic at the heart of this episode: It’s not your fault your brain and environment shaped you this way. And—it is your responsibility to learn new skills and make meaningful changes.We also take a moment to explain why this episode took longer than planned to release—and yes, it involves some behind-the-scenes chaos we can now laugh about and we can confirm, this ep is not cursed (95% sure).Understanding your brain is the first step toward compassion—and toward building a life worth living, one skill at a time.Recommendations & Links to Our Resources: Brain Scans - The Neuro Biology https://drive.google.com/file/d/1eN3lNyW5L3AmS34rkxWR5SBpawz-4e0z/view?usp=drive_linkBiosocial Theory- https://drive.google.com/file/d/1RpWVmPsTDJTUlkCgRAcU3oymPJjs-k5G/view?usp=drive_linkThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma- Book by Bessel van der KolWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠⁠⁠@wiseminddbtpodcast⁠⁠⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, hosts Maddy and Raich introduce some of the most essential and reliable skills in Dialectical Behavior Therapy (DBT): the TIPP skills. These body-based distress tolerance techniques—Temperature, Intense Exercise, Paced Breathing, and Progressive/Paired Muscle Relaxation—have NEVER let them down, and they explain exactly why these simple tools are so powerful.When intense emotions flood our system, our brain’s rational part—the frontal cortex—often goes offline, leaving us stuck in reactive panic or overwhelm. The TIPP skills work by targeting your body’s natural reflexes and chemistry, helping to lower or metabolise stress hormones like cortisol and adrenaline. This physical regulation tricks the brain out of its panic state, calming the nervous system and bringing the frontal cortex back online so clearer thinking and intentional action become possible.Maddy and Raich explore the science behind these body-based skills, showing how they are essential for grounding and calming when emotions feel out of control and we have the urge to react. These techniques work with your body’s natural responses, not against them, making them among the MOST effective tools in your DBT toolbox.Beyond their use for managing crises outside therapy, the hosts discuss how TIPP skills support the therapy process itself. They explain how clients can use TIPP to stay grounded during particularly difficult sessions—when they are close to a skills breakdown point—and how therapists often use these same techniques between sessions to regulate their own nervous systems. Maddy and Raich share practical tips for clinicians on how to help clients effectively integrate TIPP skills into their daily lives and therapy work.Recommendations & Links to Our Resources: TIPP Handout https://drive.google.com/file/d/1QbieUm7frKwc-OE5U5l5M7zpYbE0F40y/view?usp=sharingSubjective Units of Distress (SUDs)- https://drive.google.com/file/d/1mRKxCeuezL2hsorcMsO58WgWr27SQ0aG/view?usp=sharingInsight Timer- Progressive Muscle Relaxation By Moira Hutchison Smiling Minds- Paced Breathing (SOS Meditation, Belly Breathing)Work With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠⁠[email protected]⁠⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠⁠@wiseminddbtpodcast⁠⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of Wise Mind- A DBT Podcast, we introduce the very first Distress Tolerance skill in Dialectical Behavior Therapy (DBT): the STOP skill — a powerful tool for those moments when your automatic responses take the wheel and your frontal cortex basically says, “See ya!” Whether you’re overwhelmed, panicked, angry, or just about to spiral, this skill invites you to create space between a trigger and a reaction — and choose to respond with intention, rather than react from an old story.We explore how recognising and expanding that space can actually begin to rewire your brain. Through regular practice of STOP, you start forming new neural pathways, increasing your capacity to respond skillfully rather than impulsively. Raich beautifully captures this idea with Viktor Frankl’s words: “Between stimulus and response there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom.”We also unpack how STOP skill acts as a link to other skills. Plus, you'll hear honest stories from your hosts, Maddy and Raich, who share how this skill has helped them in grenade throwing moments.But we don’t STOP there. Maddy takes us into the science of grounding, explaining how it works in the brain and body when your nervous system is overwhelmed. We look at the wonderful and wondrous role of the vagus nerve, and how grounding can bring your system back online when you’re feeling disconnected or dysregulated.To make these skills tangible, we guide you through two practical grounding exercises, engaging your senses.Recommendations & Links to Our Resources: STOP Skill Handout https://drive.google.com/file/d/1zPnep6wNX5Y2QmFgo7Gxm5rRlElWDXPv/view?usp=sharingSTOP Skill (Wallet size) https://drive.google.com/file/d/1ukE5A7oqObq84n240SO6bfPDYvwNVXQH/view?usp=sharingGrounding Skill Ideas (Therapist Aid) https://www.therapistaid.com/worksheets/grounding-techniquesGrounding Practice 5,4,3,2,1- Youtube (Lewis Psycology)5-4-3-2-1 Grounding Method: 5 Senses Grounding Exercise To Manage AnxietyHeadspace App- (Engage Your Senses)Mental Wellness App: Meditation & Sleep - HeadspaceWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠[email protected]⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠@wiseminddbtpodcast⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠Listen on Spotify⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of Wise Mind: A DBT Podcast, Raich and Maddy dive into the essential DBT module of Distress Tolerance (Maddy’s favorite—maybe?). These are the skills you need when everything feels like it’s on fire and you’ve lost the extinguisher (or never bought one in the first place).These tools aren’t about feeling prevention—they’re about not making it worse or blowing up your life, while bringing your frontal cortex (Wizard Brain) back online and soothing that amygdala (Lizard Brain).We explore the why and how behind these skills, showing how they help you build a life worth living and reclaim emotional control in moments of overwhelm. You’ll learn to spot the difference between short-term crisis and long-term avoidance, use the SUDS (Subjective Units of Distress Scale)—also known as your crisis intensity thermometer—to track emotional intensity, identify when your Lizard Brain is in charge, and create your own Distress Tolerance Plan (yes, we give you a roadmap).We also explore the rich territory of triggers, not as problems to fix, but as clues to better understand yourself. Like emotional archaeologists—channeling Raich’s metaphor—we gently brush away the dust to reveal what’s underneath. Self-awareness, after all, is uncovered, not forced.With humor, heart, and actionable skills, we invite you to practice, not just listen. Because surviving the moment is the first step toward changing your life.Recommendations & Links to Our Resources: Crisis Survival Skills- https://drive.google.com/file/d/1SXfFxdyTvnKniCFQRPF3AxXR9EHyTjeG/view?usp=sharingAm I Distress Intolerant -https://drive.google.com/file/d/1Lor0vw6tnrMtqHs313ku_fG0f2e9wzaI/view?usp=sharingSubjective Units of Distress (SUDs)- https://drive.google.com/file/d/1mRKxCeuezL2hsorcMsO58WgWr27SQ0aG/view?usp=sharingDistress Tolerance Plan-https://drive.google.com/file/d/19YZRzQPxHHJ9FLfq4MD83du66V2bBKI8/view?usp=sharingTrigger Chart-https://drive.google.com/file/d/1mBvLHtdNwSzsR4wGm_ML0VTWO-xbi-xk/view?usp=sharingGlimmer Chart-https://drive.google.com/file/d/1RySvJf0q05aSL5wFNxwu6X62x33q0RKl/view?usp=sharingWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠[email protected]⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠@wiseminddbtpodcast⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠Listen on Spotify⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis supportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode, Raich and Maddy plunge into the delightful paradox of mindfulness—Raich likens it to “drinking the mindfulness Kool‑Aid.” But why does mindfulness feel so elusive when it promises so much? We unpack the dialectic between mindfulness and mindlessness, and the eternal tug-of-war between past, present, and future. Yes, we report on the science—because who doesn't love a good brainy breakdown?Mindfulness isn't just a buzzword; it's the secret sauce in DBT's distress tolerance, emotion regulation, and interpersonal effectiveness modules. We introduce the three mind states—Emotion Mind, Reasonable Mind, and Wise Mind—and discuss how each influences behavior, emotion, thought, body sensation, and decision-making. Spoiler alert: we learn there are no "bad parts" or mind states—it's just about figuring out what's effective or ineffective (Your choice).We also explore practical strategies to mindfulness, including attending to nature's calls (yes, mindfully weeing ((WHAT THE HELLY!- Maddy says)). Because if you can't be present during a bathroom break, are you even practicing mindfulness? Finally, we identify how to cultivate Wise Mind, empowering listeners to lead with balanced awareness in daily life. Through engaging discussions and relatable examples, this episode offers valuable insights into integrating mindfulness into everyday experiences, fostering greater emotional resilience and clarity.Recommendations & Links to Our Resources: What is Mindfulness- By Marsha Linehan in DBT Skills Manual https://drive.google.com/file/d/17QkowYdvhy5r155bxG7ECU6TJaZ5HMet/view?usp=drive_linkWise Mind Worksheet- (By Megan Moorhead)https://drive.google.com/file/d/1au3cRq8qXpPKOqPvZzJ8sTXizBYGmsQs/view?usp=drive_linkMind States Worksheethttps://drive.google.com/file/d/13QM2Lq64Gj3SjoYu90VaBii2PdUmHZX_/view?usp=drive_link"Is This Wise Mind?" Meditation- Youtube https://www.youtube.com/watch?v=AJf1OxAhOY0&t=33sSmiling Minds (Range of mindfulness practices)- www.smilingmind.com.auWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠[email protected]⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠www.raichelgreencounselling.com⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠@wiseminddbtpodcastStay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠Listen on Spotify⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis supportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this episode of Wise Mind- A DBT Podcast, Raichel Green and Madelein Robinson expertly guide listeners through Behavioral Chain Analysis (BCA) (An essential DBT skill)—a trauma-informed, functional approach from DBT that helps answer the question, “Why do I do what I do?” They begin by clearly distinguishing between behaviors, thoughts, emotions, bodily sensations, and memories, explaining why clarifying these categories is foundational for meaningful therapeutic insight for both clinicians and clients. Then, they walk through the 8-step chain analysis process—starting with vulnerability factors and prompting events, unfolding through thoughts, emotions, and sensations, and culminating in the target behavior and its effective/ineffective consequences. Through 'skilled acting' role-play scenarios, they bring each step to life, revealing how behaviors often serve a purpose, even if harmful, making this method essential in trauma-sensitive work.By pinpointing target behaviors—such as self-harm, avoidance, or chronic lateness (Maddy, we are looking at you!)—clinicians can help clients interrupt destructive cycles and build adaptive alternatives . The hosts share and explain practical worksheets and tools (Linked below in the show notes), encouraging listeners to explore how behaviors that once helped might now be harming them now. Recommendations & Links to Our Resources: Behavioural Chain Analysis worksheet Marsha Linehan’s BCA – from the original DBT Skills Training Manual (Linehan, 2nd ed., 2015) & Dr. Lane Pederson’s BCA in The Expanded Dialectical Behavior Therapy Skills Training Manual (2nd ed. 2017; 3rd ed. 2025).https://drive.google.com/file/d/1dDX11d4r0IJ3Cg8blr17zgSw4RDOho6z/view?usp=drive_linkLane Pederson- Life Vision (LV) Worksheet https://drive.google.com/file/d/1k-5NOg4x0ozVx8eAyc2-s56ImDD09s9H/view?usp=sharingIdentifying My Target Behaviours Worksheethttps://drive.google.com/file/d/15mT_pxFfEeeZqaRHwuWsyZPTE7hy5lqx/view?usp=drive_linkAll behavior is Functional Worksheethttps://drive.google.com/file/d/1Mast4rTbGLiqa1gu__scxFrPrsK2YjZQ/view?usp=sharingExample worksheets of Raich and Maddy's role play, How to do the skills and write it outhttps://drive.google.com/file/d/1SfRSPxsW7jC3jWhDgUo4G0Q992q-OrIP/view?usp=drive_linkWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠[email protected]⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠www.raichelgreencounselling.com⁠📸 Madelein Robinson on Instagram: ⁠@theesteemcollective⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠Listen on Spotify⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis supportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.

In this first episode, Raichel Green and Madelein Robinson introduce themselves and share the purpose behind Wise Mind: A DBT Podcast. You’ll learn who the podcast is for — whether you're someone seeking skills, a carer, a clinician, or just curious about DBT.The episode covers a brief history of DBT and its founder, Marsha Linehan, and breaks down the core components of DBT: mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.You'll also explore what dialectics really means and the impact of ridged thinking — and how "two things can be true at once" — with relatable examples. The episode ends with a simple mindfulness skill you can start practicing right away.Links to Our Resources: Practice makes prepared Dialectics worksheet- https://drive.google.com/file/d/17akxOr_wdrbhQvIdJbdYLIvH1Gv2UU7Q/view?usp=drive_linkDBT Goals and Assumptions- https://drive.google.com/file/d/1PhG4OhTejQSuX4Plc6W3m_p79P9mogKW/view?usp=drive_linkWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:[email protected] learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling www.raichelgreencounselling.com📸 Madelein Robinson on Instagram: @theesteemcollectiveStay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 Listen on SpotifyAcknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.We honour the continuing connection to land, waters, culture and community. This is, and always will be, Aboriginal land.Crisis supportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Please take care of yourself and prioritise your wellbeing. Your safety matters.Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan—the American psychologist and professor who created Dialectical Behavior Therapy. Drawing from her personal journey with mental illness and decades of rigorous research, she developed DBT in the late 1970s as a compassionate, evidence‑based treatment explicitly to help people struggling with suicidal behavior, self‑harm, and emotional dysregulation.DBT wasn’t a natural evolution of existing approaches—it was her own innovation, a bold integration of cognitive‑behavioral techniques with acceptance practices and mindfulness drawn from Zen philosophy. It’s thanks to Dr. Linehan’s unique vision and unwavering commitment that DBT has become a proven intervention for borderline personality disorder and other complex emotional challenges.Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy in building a therapeutic approach that has helped countless individuals build lives worth living.