Wise Mind: A DBT Podcast
Wise Mind: A DBT Podcast, hosted by Raichel Green and Madelein Robinson, offers a weekly exploration of Dialectical Behavior Therapy (DBT) skills. Grounded in trauma-informed care, the show covers topics such as complex trauma, borderline personality disorder, eating disorders, substance abuse, anxiety, and depression. It aims to help listeners create a life worth living, whether for themselves, for others, or as mental health clinicians. The podcast provides practical tools, skills, and insights from DBT, which is considered the gold standard for treating various mental health challenges.
Episodes
Your Brain on Self-Compassion
The Neuroscience of Self-Compassion 🧠💛In this episode of Wise Mind, Raich and Maddy dive into the science behind self-compassion and explore why being kind to ourselves can sometimes feel surprisingly uncomfortable.We unpack what actually happens in the brain and nervous system when we practise compassion, how self-compassion can influence stress, emotional regulation and our ability to cope with
This Episode Is Going to Trigger You
This Episode Will Trigger You…In this episode, Raich and Maddy explore something they’re pretty sure will trigger you: compassion. We dive into the science behind self-compassion, why it actually works, and practical ways to begin developing this skill in your everyday life.But there’s a twist… compassion isn’t always soft, gentle and soothing. We explore the Yang side of compassion , the active,
Polyvagal Theory: Mapping Your Nervous System - Part 2
In Part 2, we explore sympathetic and dorsal vagal nervous system states. what they can look and feel like, and how we can recognise our own signs of activation, shutdown or disconnection.We discuss fight, flight and shutdown responses, and how these states can influence our thoughts, emotions, bodies and behaviours.Most importantly, we explore the idea that there are no “bad” nervous system state
Polyvagal Theory: What Is Your Nervous System? Part 1
Polyvagal Theory: Part 1 - What Is Your Nervous System Doing?In this episode, we introduce Polyvagal Theory and explore how understanding our nervous system can help us make sense of our emotions, behaviours and responses to stress.We discuss the nervous system ladder, the concepts of ventral vagal, sympathetic and dorsal vagal states, and how these relate to our window of tolerance. We also take
Fixed? Fatalistic ? Flexible?
Episode Show Notes – Introducing RO-DBT Mind States & Building Flexible MindWhat if the biggest thing keeping you stuck isn't your emotions but the way your mind responds to uncertainty?In this episode of the Wise Mind DBT Podcast, we introduce one of the core concepts of Radically Open DBT (RO-DBT): the three mind states, Fixed Mind, Fatalistic Mind, and Flexible Mind.We explore why there
Bend, Don't Break: The Power of Psychological Flexibility
What is psychological flexibility, and why is it one of the most important skills for mental health?In this episode, Maddy and Raich explore what psychological flexibility is and why it plays a key role across all therapy approaches. We discuss closed mind, open mind, and flexible mind states, exploring when each is helpful and when it can keep us stuck.You'll also learn about the skill of Rad
Open Mind vs Closed Mind
Closed Mind vs Open Mind: The Courage to Be Open | Wise Mind: A DBT PodcastWhy do we become closed-minded? Is it a choice, or is it something we learn to survive?In this episode, Rachi and Maddy explore the concept of closed-mindedness through a trauma-informed and Radically Open DBT (RO-DBT) lens. Together, they unpack how our early life experiences, environments, and relationships can teach us t
The Need to Belong & the Signals That Get in the Way
The Need to Belong & the Signals That Get in the WayIn this episode of Wise Mind, Raich and Maddy explore why humans are wired for connection and why loneliness, rejection and abandonment can feel so painful. We unpack the science of social signalling and how our facial expressions, body language and behaviours influence the quality of our relationships. Drawing on DBT and RO DBT, we discuss h
Too Much Self-Control? The RO-DBT Perspective
We have been so excited to bring you this episode!In this episode of Wise Mind: A DBT Podcast, Raich and Maddy dive into the concept of overcontrol and explore why having too much self-control isn't always a good thing.When we think about self-control, we often see it as a strength—but what happens when it becomes excessive? We discuss how people with overcontrolled coping styles often experie
Disorganised Attachment: How Trauma Shapes Relationships
Welcome back to Wise Mind: A DBT Podcast! We’re wrapping up our attachment series with the final episode on disorganised attachment, the last of the insecure attachment styles.In this episode, we explore what disorganised attachment is, how it develops, and what it can look like in relationships and everyday life. We also discuss the mixed experience of wanting connection while simultaneously fear
Everything You Need to Know Before DBT Group
In this episode of Wise Mind: A DBT Podcast, we're answering one of the biggest questions people have before starting DBT: What actually happens in the pre-group assessment?We take you behind the scenes of the DBT pre-group assessment, exploring what to expect, the questions we ask (and why we ask them), and why this process is so much more than just an intake appointment. We discuss how the a
The Walls We Build: Avoidant Attachment
This week we're exploring Avoidant Attachment, one of the three insecure attachment styles. In this episode, we unpack what avoidant attachment is, how it develops, and the ways it can show up in relationships, emotions, and everyday life.We discuss common traits of avoidant attachment, why people may struggle with vulnerability and closeness, and most importantly, how change is possible. We e
Anxious Attachment: Craving Connection, Fearing Abandonment
In Part 2 of our attachment series, Raichel and Maddy from Wise Mind: A DBT Podcast explore anxious attachment, also known as preoccupied or anxious-preoccupied attachment. This is one of the three insecure attachment styles and is often marked by a strong need for closeness alongside fears of rejection, abandonment, and disconnection.The episode explains how anxious attachment develops through ea
The Roots of Secure Attachment
Welcome back to Wise Mind: A DBT Podcast. Today, we continue our deep dive into attachment styles by exploring secure attachment — what it is, how it develops, and what it actually looks like in everyday life and relationships. We unpack the foundations of secure attachment, including consistency, emotional attunement, trust, and safety, and discuss how these early experiences shape the way we con
Attached: Understanding the Bonds That Shape Us
Welcome back to Wise Mind, a DBT podcast, and thank you for joining us for a deep dive into attachment theory and the ways it shapes our relationships and emotional lives. In this episode, we explore what attachment is, where attachment theory comes from, and why the work of John Bowlby continues to influence psychology, therapy, and our understanding of human connection today. We discuss how earl
Behaviour Shifts: Increasing the Odds
Welcome back to Wise Mind DBT Podcast with Raich and Maddy!In this episode, we explore behaviour what it really is at its core and the theory behind it. We also break down how to increase your chances of making behavioural change for yourself, and even influencing the behaviour of those around you.A huge thank you to all our new Patreon subscribers! If you’d like bonus content and weekly resources
IMPROVE The Moment!
In this episode of Wise Mind, we explore the DBT distress tolerance skill IMPROVE the Moment and how it can help during emotionally overwhelming situations without making things worse. Following our previous episode on the “4 Horsemen” and relationship patterns, this conversation shifts toward practical skills that support emotional regulation, self-compassion, and healthier responses during confl
Four Horsemen of the Apocalypse
Welcome back to another episode of Wise Mind, A DBT podcast with your hosts, Maddy and Raichel! A huge thank you to all our new Patreon subscribers. If you’d like access to extra bonus content each week for your ears and eyes, you can subscribe via the link on our website.In this episode, we explore the “Four Horsemen of the Apocalypse” the relationship patterns identified by the Gottmans that can
Neurobiology of Anger Part 2 - When the Alarm Takes Over
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 acces
Anger Is Not the Enemy
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
Breaking Down Eating Disorders with Maddison Fawdry -Part 2
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 clinici
Beyond Food: Understanding Eating Disorders with Maddison Fawdry -Part 1
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 th
The Power of Repair
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 w
Re-Release: Mindfulness — The Kool-Aid We All Must Drink
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?
FAST Not Furious: Building Self-Respect
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
2 GIVE is 2 Get: The Secret to Relationship Effectiveness
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 ep
Dr. Salena Justice: Autisim Strengths, Challenges & Skills!
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 i
The DEAR MAN Skill: Clear Is Kind
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
I Can’t Say No!!
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 be
Interpersonal Effectiveness: Boundaries, Not Just Fences
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 p
Non-judgmentalness: Can You Teach an Old Critic New Tricks?
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 cha
Pleasant on Purpose
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
Clear Mind: Using Skills to Regulate the Neurobiology of Addiction
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, wi
The A in PLEASE: The Neurobiology of the Addicted Brain
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
The E in PLEASE Skills and the Science of Habit Formation
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
The S in PLEASE: Rest to Regulate
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 o
RE-SHARE: Self-Soothing the Amygdala During the Holidays
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 Suppo
RE-SHARE: TIPP is STILL My Emergency Contact
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. T
Navigating the Holidays: Boundaries, Backup Plans & Emotional Safety
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 naviga
BONUS: Menopause Part 2: Treatments, Recovery, and Expert Guidance with Sharon Best
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
Expert Sharon Best Explores All Things Menopause – Part 1
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 ep
PLEASE Skills: The Get Your Shit Together Basics
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 illn
Opposite Action, When Behaviour Beats Emotion
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 Emot
Check the Facts: Meeting Reality as It Is
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 em
No Shortcuts: What It Actually Means to “Sit With It”
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 cos
Emotional Regulation Part 2 — Why Your Brain Fiddles with the Fire Alarm
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 r
Emotional Regulation: Part 1 – Catching Sparks Before They Blaze
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
Mindfulness Again: Six Skills, One Podcast
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 sh
Radical Acceptance: Not Just Once, But Over and Over (Part 2)
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
Take a Bite of Radical Acceptance (Part 1)
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 wa
DBT-ish: Avoidance, Acceptance, and Jumping Off Paper
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-pur
The Unsung Heroes of DBT: Pros and Cons + Diary Cards
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
Your Inner Anchor: Self-Soothe
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 nervo
A twist on ACCEPTS: Managing the Fire, Not Avoiding the Flames
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
More Than a Label: Humanising Cluster B Diagnoses and Exploring the Trauma Link
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
Rewiring Your Brain: The Neurobiology of the Triggered Brain and the Biosocial Model
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 r
TIPP Is My Emergency Contact
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 pow
A Moment Between Reacting & Responding: Mastering STOP and Grounding
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
Wise Mind in Crisis: The Science & Art of Distress Tolerance
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 br
Drinking the Wise Mind Kool‑Aid: Like a F*!*ing Monk
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 b
Mapping the Moment: Why We Do What We Do (Plot Twist—Your brain is trying to help!)
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
Welcome to Wise Mind: Your Hosts, DBT Basics & Dialectics Explained
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, emot
