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:
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Work With Us
We’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:
wiseminddbtpodcast@gmail.com
wisemindcollective.com.au
Acknowledgement of Country
We 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 Support
This 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 4636
13YARN – 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 DBT
We 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 Special
The 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.au
Contact us:
wisemindcollective.com.au
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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.au
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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.au
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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.au
Contact us:
wisemindcollective.com.au
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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.au
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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.au
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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.au
You’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.au
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Wiseminddbtpodcast@gmail.com
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Wiseminddbtpodcast@gmail.com
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Wiseminddbtpodcast@gmail.com
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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 body
Turning the Mind, the active decision to accept reality (repeatedly)
Half-Smile and Willing Hands, where body posture supports mental and emotional change
Throughout 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:
Wiseminddbtpodcast@gmail.com
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Wiseminddbtpodcast@gmail.com
Or
Instagram + Facebook - Wisemind DBT Podcast
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Wiseminddbtpodcast@gmail.com
Or
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=true
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Wiseminddbtpodcast@gmail.com
Or
Instagram + Facebook - Wisemind DBT Podcast
Resources:
Pros + Cons worksheet: https://drive.google.com/file/d/1BFLAlwJB6_M7-EhPeqO5Gd-PuoVWonf4/view?usp=sharing
Lane Pederson Diary Card: https://drive.google.com/file/d/1hJRNNQieBc8IAHg1Vp2QJT_mziyuowMe/view?usp=sharing
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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:
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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-accepts
Contributing- Enlightment youtube link - https://www.youtube.com/watch?v=U-iHolnQ5tc
Comparison-
Mark Manson-'Everything Is F*cked: A Book About Hope.
Eddie Jaku- Happiest Man alive
Everything to Live For -Turia Pitt
The Ninth Life of a Diamond Miner: A memoir
Happiest Man on Earth - Eddie Jaku
Victor Frankle-Mans search for meaning
smiling minds & insight timer -Leaves on a stream
Crisis Support
This 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 4636
13YARN – 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 DBT
We 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 Us
We’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:
wiseminddbtpodcast@gmail.com
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: @wiseminddbtpodcast
Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!
Music“Note to Daisy” by the incredibly talented Micah Polla🎧 Listen on Spotify
Acknowledgement of Country
We 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 Support
This 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 4636
13YARN – 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 DBT
We 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:
Work With Us
We’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:
wiseminddbtpodcast@gmail.com
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: @wiseminddbtpodcast
Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!
Music“Note to Daisy” by the incredibly talented Micah Polla🎧 Listen on Spotify
Acknowledgement of Country
We 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 Support
This 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 4636
13YARN – 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 DBT
We 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.