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Wise Mind: A DBT Podcast

Wise Mind: A DBT Podcast
Wise Mind: A DBT Podcast
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  • 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 reactions aren’t signs of weakness or failure. They’re rooted in survival systems your brain developed to keep you safe- Guess what, its NOT your fault.We break down what happens neurologically when you’re triggered, including how trauma and chronic invalidation can rewire your nervous system. We also discuss the role of neuroplasticity and how DBT skills can help create new, more effective neural pathways over time.From there, we introduce one of the most important concepts in DBT: the Biosocial Model, developed by Marsha Linehan. This model explains how emotional sensitivity (biological factors) and an invalidating environment (social factors) interact to shape the way we respond to the world. It also answers the classic nature versus nurture question with a core DBT principle: two things are true.Here’s the dialectic at the heart of this episode: It’s not your fault your brain and environment shaped you this way. And—it is your responsibility to learn new skills and make meaningful changes.We also take a moment to explain why this episode took longer than planned to release—and yes, it involves some behind-the-scenes chaos we can now laugh about and we can confirm, this ep is not cursed (95% sure).Understanding your brain is the first step toward compassion—and toward building a life worth living, one skill at a time.Recommendations & Links to Our Resources: Brain Scans - The Neuro Biology https://drive.google.com/file/d/1eN3lNyW5L3AmS34rkxWR5SBpawz-4e0z/view?usp=drive_linkBiosocial Theory- https://drive.google.com/file/d/1RpWVmPsTDJTUlkCgRAcU3oymPJjs-k5G/view?usp=drive_linkThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma- Book by Bessel van der KolWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠⁠⁠@wiseminddbtpodcast⁠⁠⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.
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  • 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 powerful.When intense emotions flood our system, our brain’s rational part—the frontal cortex—often goes offline, leaving us stuck in reactive panic or overwhelm. The TIPP skills work by targeting your body’s natural reflexes and chemistry, helping to lower or metabolise stress hormones like cortisol and adrenaline. This physical regulation tricks the brain out of its panic state, calming the nervous system and bringing the frontal cortex back online so clearer thinking and intentional action become possible.Maddy and Raich explore the science behind these body-based skills, showing how they are essential for grounding and calming when emotions feel out of control and we have the urge to react. These techniques work with your body’s natural responses, not against them, making them among the MOST effective tools in your DBT toolbox.Beyond their use for managing crises outside therapy, the hosts discuss how TIPP skills support the therapy process itself. They explain how clients can use TIPP to stay grounded during particularly difficult sessions—when they are close to a skills breakdown point—and how therapists often use these same techniques between sessions to regulate their own nervous systems. Maddy and Raich share practical tips for clinicians on how to help clients effectively integrate TIPP skills into their daily lives and therapy work.Recommendations & Links to Our Resources: TIPP Handout https://drive.google.com/file/d/1QbieUm7frKwc-OE5U5l5M7zpYbE0F40y/view?usp=sharingSubjective Units of Distress (SUDs)- https://drive.google.com/file/d/1mRKxCeuezL2hsorcMsO58WgWr27SQ0aG/view?usp=sharingInsight Timer- Progressive Muscle Relaxation By Moira Hutchison Smiling Minds- Paced Breathing (SOS Meditation, Belly Breathing)Work With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠⁠[email protected]⁠⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠⁠@wiseminddbtpodcast⁠⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.
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  • 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 a trigger and a reaction — and choose to respond with intention, rather than react from an old story.We explore how recognising and expanding that space can actually begin to rewire your brain. Through regular practice of STOP, you start forming new neural pathways, increasing your capacity to respond skillfully rather than impulsively. Raich beautifully captures this idea with Viktor Frankl’s words: “Between stimulus and response there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom.”We also unpack how STOP skill acts as a link to other skills. Plus, you'll hear honest stories from your hosts, Maddy and Raich, who share how this skill has helped them in grenade throwing moments.But we don’t STOP there. Maddy takes us into the science of grounding, explaining how it works in the brain and body when your nervous system is overwhelmed. We look at the wonderful and wondrous role of the vagus nerve, and how grounding can bring your system back online when you’re feeling disconnected or dysregulated.To make these skills tangible, we guide you through two practical grounding exercises, engaging your senses.Recommendations & Links to Our Resources: STOP Skill Handout https://drive.google.com/file/d/1zPnep6wNX5Y2QmFgo7Gxm5rRlElWDXPv/view?usp=sharingSTOP Skill (Wallet size) https://drive.google.com/file/d/1ukE5A7oqObq84n240SO6bfPDYvwNVXQH/view?usp=sharingGrounding Skill Ideas (Therapist Aid) https://www.therapistaid.com/worksheets/grounding-techniquesGrounding Practice 5,4,3,2,1- Youtube (Lewis Psycology)5-4-3-2-1 Grounding Method: 5 Senses Grounding Exercise To Manage AnxietyHeadspace App- (Engage Your Senses)Mental Wellness App: Meditation & Sleep - HeadspaceWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠[email protected]⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠@wiseminddbtpodcast⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠Listen on Spotify⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis SupportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.
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  • 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 bringing your frontal cortex (Wizard Brain) back online and soothing that amygdala (Lizard Brain).We explore the why and how behind these skills, showing how they help you build a life worth living and reclaim emotional control in moments of overwhelm. You’ll learn to spot the difference between short-term crisis and long-term avoidance, use the SUDS (Subjective Units of Distress Scale)—also known as your crisis intensity thermometer—to track emotional intensity, identify when your Lizard Brain is in charge, and create your own Distress Tolerance Plan (yes, we give you a roadmap).We also explore the rich territory of triggers, not as problems to fix, but as clues to better understand yourself. Like emotional archaeologists—channeling Raich’s metaphor—we gently brush away the dust to reveal what’s underneath. Self-awareness, after all, is uncovered, not forced.With humor, heart, and actionable skills, we invite you to practice, not just listen. Because surviving the moment is the first step toward changing your life.Recommendations & Links to Our Resources: Crisis Survival Skills- https://drive.google.com/file/d/1SXfFxdyTvnKniCFQRPF3AxXR9EHyTjeG/view?usp=sharingAm I Distress Intolerant -https://drive.google.com/file/d/1Lor0vw6tnrMtqHs313ku_fG0f2e9wzaI/view?usp=sharingSubjective Units of Distress (SUDs)- https://drive.google.com/file/d/1mRKxCeuezL2hsorcMsO58WgWr27SQ0aG/view?usp=sharingDistress Tolerance Plan-https://drive.google.com/file/d/19YZRzQPxHHJ9FLfq4MD83du66V2bBKI8/view?usp=sharingTrigger Chart-https://drive.google.com/file/d/1mBvLHtdNwSzsR4wGm_ML0VTWO-xbi-xk/view?usp=sharingGlimmer Chart-https://drive.google.com/file/d/1RySvJf0q05aSL5wFNxwu6X62x33q0RKl/view?usp=sharingWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠⁠[email protected]⁠⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠⁠www.raichelgreencounselling.com⁠⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠⁠@wiseminddbtpodcast⁠Stay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠⁠Listen on Spotify⁠⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis supportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.
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  • 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 breakdown?Mindfulness isn't just a buzzword; it's the secret sauce in DBT's distress tolerance, emotion regulation, and interpersonal effectiveness modules. We introduce the three mind states—Emotion Mind, Reasonable Mind, and Wise Mind—and discuss how each influences behavior, emotion, thought, body sensation, and decision-making. Spoiler alert: we learn there are no "bad parts" or mind states—it's just about figuring out what's effective or ineffective (Your choice).We also explore practical strategies to mindfulness, including attending to nature's calls (yes, mindfully weeing ((WHAT THE HELLY!- Maddy says)). Because if you can't be present during a bathroom break, are you even practicing mindfulness? Finally, we identify how to cultivate Wise Mind, empowering listeners to lead with balanced awareness in daily life. Through engaging discussions and relatable examples, this episode offers valuable insights into integrating mindfulness into everyday experiences, fostering greater emotional resilience and clarity.Recommendations & Links to Our Resources: What is Mindfulness- By Marsha Linehan in DBT Skills Manual https://drive.google.com/file/d/17QkowYdvhy5r155bxG7ECU6TJaZ5HMet/view?usp=drive_linkWise Mind Worksheet- (By Megan Moorhead)https://drive.google.com/file/d/1au3cRq8qXpPKOqPvZzJ8sTXizBYGmsQs/view?usp=drive_linkMind States Worksheethttps://drive.google.com/file/d/13QM2Lq64Gj3SjoYu90VaBii2PdUmHZX_/view?usp=drive_link"Is This Wise Mind?" Meditation- Youtube https://www.youtube.com/watch?v=AJf1OxAhOY0&t=33sSmiling Minds (Range of mindfulness practices)- www.smilingmind.com.auWork With UsWe’d love to connect with you! Whether you have questions, feedback, collaboration ideas, or just want to say hello — reach out to us at:⁠⁠[email protected]⁠⁠To learn more about our clinical work or book a session, visit:🔗 Raichel Green Counselling ⁠⁠www.raichelgreencounselling.com⁠⁠📸 Madelein Robinson on Wise Mind- A DBT Podcast Instagram: ⁠⁠@wiseminddbtpodcastStay tuned for the launch of The Wise Mind Collective — website - Coming soon!Music“Note to Daisy” by the incredibly talented Micah Polla🎧 ⁠⁠Listen on Spotify⁠⁠Acknowledgement of CountryWe acknowledge the Darkinjung people as the Traditional Custodians of the land on which we record, share, and connect here on the Central Coast. We pay our deepest respects to Elders past , present and emerging, and extend that respect to all First Nations peoples joining us today.Crisis supportThis space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.If you or someone you know is in crisis, we encourage you to reach out to:Lifeline – 13 11 14 (24/7)Beyond Blue – 1300 22 463613YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)Emergency Services – 000 (if you are in immediate danger)Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBTWe honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy. It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges. Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.
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About Wise Mind: A DBT Podcast

Welcome to Wise Mind: A DBT Podcast with Raichel Green and Madelein Robinson — your weekly dose of DBT skills to create a life worth living. Grounded in trauma-informed care, we explore tools , skills and insights from Dialectical Behavior Therapy (DBT) — the gold standard for treating mental health challenges like complex trauma, BPD, eating disorders, substance abuse, anxiety, depression, and much more! Whether you're here for yourself, someone else, a mental health clinician or just curious about DBT — you're in the right place.
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