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.
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:
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, 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:
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, 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:
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, 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:
https://drive.google.com/file/d/17QkowYdvhy5r155bxG7ECU6TJaZ5HMet/view?usp=drive_link
https://drive.google.com/file/d/1au3cRq8qXpPKOqPvZzJ8sTXizBYGmsQs/view?usp=drive_link
https://drive.google.com/file/d/13QM2Lq64Gj3SjoYu90VaBii2PdUmHZX_/view?usp=drive_link
https://www.youtube.com/watch?v=AJf1OxAhOY0&t=33s
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, 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:
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_link
https://drive.google.com/file/d/1k-5NOg4x0ozVx8eAyc2-s56ImDD09s9H/view?usp=sharing
https://drive.google.com/file/d/15mT_pxFfEeeZqaRHwuWsyZPTE7hy5lqx/view?usp=drive_link
https://drive.google.com/file/d/1Mast4rTbGLiqa1gu__scxFrPrsK2YjZQ/view?usp=sharing
https://drive.google.com/file/d/1SfRSPxsW7jC3jWhDgUo4G0Q992q-OrIP/view?usp=drive_link
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 Instagram: @theesteemcollective
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 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
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:
To learn more about our clinical work or book a session, visit:
🔗 Raichel Green Counselling www.raichelgreencounselling.com
📸 Madelein Robinson on Instagram: @theesteemcollective
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.
We honour the continuing connection to land, waters, culture and community. This is, and always will be, Aboriginal land.
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)
Please take care of yourself and prioritise your wellbeing. Your safety matters.
Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBT
We 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.
