When something difficult is on the horizon—a hard conversation, a medical diagnosis, a job interview, or the loss of a loved one—our minds often prepare by imagining everything that could go wrong. But what if there was a more effective way to prepare? 

In this episode, we introduce the DBT skill of Coping Ahead, an evidence-based strategy that helps you stop rehearsing catastrophe and start practicing how you'll respond effectively, no matter what happens. You'll learn why our brains default to worst-case scenarios, how mental rehearsal can build confidence, and a simple five-step exercise you can use before your next difficult life event. 

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

In this powerful conversation, Dr. Mohamed Abdallah Elnakib shares how activism became a way to survive, cope, and stay grounded in his values. He unpacks what activism means beyond protests, describing it as living in alignment with your “why” and taking action in ways both big and small.

Dr. Elnakib opens up about the emotional toll of navigating injustice, including his experiences being arrested during the George Floyd protests, and how those moments were both traumatic and transformative. He reflects on the tension between burnout and empowerment, showing how activism can be both deeply draining and deeply nourishing, and how learning to shift between frontline and behind-the-scenes advocacy is key to sustainability.

This episode is a reminder that doing something, however small, can restore a sense of agency, connection, and purpose. And that showing up for what matters, takes guts.

Read the article: Elnakib, M. M., & Turner, M. (2023). The power of activism as self-care: An autoethnography of the arrest of activists in the wake of the George Floyd protests. Women & Therapy, 46(4), 391–406. https://doi.org/10.1080/02703149.2023.2286056

To support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. 

Music Credit: Nathan Byrne with Reel Byrne Media. 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

When we’re stressed, overwhelmed, or going through a difficult period in life, it can become harder to feel joy, look forward to things, and stay connected to what matters most.

In this episode, we explore anhedonia - when it becomes harder to feel interest, enjoyment, or pleasure in things that used to feel meaningful - and skills that help us notice, appreciate, and create more positive experiences.

Drawing from Positive Affect Training, developed by Dr. Michelle Craske and colleagues (2019), we discuss how we can train our brains to make more space for moments of joy, connection, gratitude, accomplishment, and meaning.

This isn’t about forcing happiness or pretending everything is okay. It’s about learning how to reconnect with the moments that remind us life can still feel meaningful.

Resources

Craske, M. G., Meuret, A. E., Ritz, T., Treanor, M., Dour, H. J., & Rosenfield, D. (2019). Positive affect treatment for depression and anxiety: A randomized clinical trial for a core feature of anhedonia. Journal of Consulting and Clinical Psychology, 87(5), 457–471. 

Loving-kindness practice from Dr. Kristin Neff: https://self-compassion.org/practices/loving-kindness-meditation-2/

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

What if a tiny stitched dot on a piece of clothing could help someone feel grounded, supported, and connected?

In this episode, Meg Burke, founder of Cuerd@s, shares how a deeply personal act of care for her sibling grew into a nonprofit creating tactile grounding clothing and unique mental health workshops across the country.

We explore the mental health impact of sensory grounding and self-soothing and Meg shares how embroidery became a form of intentional community building - creating spaces where people can connect, open up, and talk about mental health in a low-pressure, human way. 

Cuerd@s believes that every stitch is proof of connection and seeks to remind people that they are not alone. 

Connect with Meg Burke & Cuerd@s

Website: wearecuerdos.com

Instagram: @wearecuerdos

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

In this mini episode, Dr. Jenn Staples shares the story behind Spill Your Guts - from her own experience with anxiety to discovering the evidence-based skills that changed her life. She shares how she took the tools she learned as a psychologist into the community because she believes everyone deserves access to practical mental health skills, not just those who can afford therapy.

Tune in to hear how the nonprofit guts came to be and why having “guts” is about courage, vulnerability, and taking steps toward a more meaningful life.

You can support our nonprofit’s work by visiting our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. 

Music Credit: Nathan Byrne with Reel Byrne Media. 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

When people say “I’m so OCD,” what do they actually mean and how does that differ from the clinical reality of Obsessive Compulsive Disorder?

In this episode, Dr. Matt Enkema, clinical psychologist and co-owner of Evergreen Therapy in Seattle, breaks down intrusive thoughts, obsessive concerns, and the compulsions (both visible and mental) that can take over someone’s life. We explore why OCD is often misunderstood, how intolerance of uncertainty fuels the cycle, and how to distinguish everyday superstitions from clinical compulsions.

Dr. Enkema explains Exposure and Response Prevention (ERP), the gold-standard treatment for OCD, and how learning to approach discomfort, rather than avoid it, creates new learning and lasting change. He leaves us with tips people can begin practicing on their own if therapy isn’t immediately accessible.

Resources Referenced:

Seattle OCD Support Group: https://ocdseattle.org/ 

International OCD Foundation: https://iocdf.org/ 

Evergreen Therapy (Dr. Enkema’s practice): https://www.evergreenseattle.com/. Dr. Enkema provides teletherapy in multiple states through PSYPACT.

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

In this deeply personal episode, Mel Baiser shares how physical movement became a powerful gateway to their own healing, recovery, and embodiment.

Mel shares how their relationship with movement evolved from performance and discipline to something much more meaningful: a way to feel, process, and reconnect with their body after years of disconnection shaped by trauma, addiction, and survival. From martial arts in childhood to hiking through early sobriety, Mel reflects on how movement helped them regulate their nervous system, access emotions, and begin to feel safe in their own body.

This episode is a reminder that healing doesn’t always start in therapy; it can start with something as simple as putting one foot in front of the other. And that learning to feel, to slow down, and be present in your body… takes guts.

Join our Mental Health in Motion Challenge this May We’re inviting you to move your body in a way that feels good to you (walking, hiking, running, or wheeling) while supporting access to mental health resources in the community. Sign up or sponsor someone here: https://app.99pledges.com/fund/ittakesguts

You can also support our nonprofit’s work by visiting our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. 

Music Credit: Nathan Byrne with Reel Byrne Media. 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room. 

We know from research that exercise not only supports physical health, it’s one of the most powerful mental health interventions we have, and it doesn’t have to cost a dime. But, what if the way you move matters just as much as the movement itself?

In this episode, we explore how combining mindfulness with physical movement can amplify the mental health benefits of exercise. We break down what “mindful movement” actually means (hint: it’s not just yoga or meditation) and why paying attention while you move can help reduce anxiety, improve mood, and calm your nervous system.

And, if you find it hard to stay motivated on your own, join us for our Mental Health in Motion campaign this May in honor of Mental Health Awareness Month: https://app.99pledges.com/fund/ittakesguts

To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.

Music Credit: Nathan Byrne with Reel Byrne Media.

Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

What does empowerment actually look like in real life, and how do we build it together?

In this episode, licensed marriage and family therapist, mental health advocate, and Assistant Professor Dr. Dumayi Gutierrez breaks down empowerment in a practical, everyday way. We talk about power, privilege, community care, and how empowerment takes shape in therapy, relationships, parenting, and daily life.

Dr. Gutierrez shares how disempowerment shows up, why community is essential for healing, and simple ways to get off autopilot and reconnect with yourself and others. We also discuss her upcoming book and the “shooting star” moments that shape who we become.

Connect with Dr. Gutierrez

Website: dumayigutierrez.com

Instagram, Facebook, TikTok: @dr.dumayi

LinkedIn: Dr. Dumayi Gutierrez

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room.

Resilience is often praised, but what if we’ve been getting it wrong?

In this episode, we take a closer look at why emotional resilience isn’t about grit, grinding, or pushing through at all costs. We explore how focusing only on individual resilience can overlook burnout, grief, inequitable systems, and the realities of high-pressure work, especially in industries where endurance is often glorified.

We reflect on personal experiences with loss, leadership, parenting, and burnout, and introduce S.I.D.E.W.O.R.K. an acronym that compiles evidence-based mental health and behavioral science research (primarily Dialectical Behavior Therapy) into a practical framework for maintaining emotional well-being before you’re depleted. 

This episode is for anyone who feels worn down by the idea that they just need to be “more resilient.” It’s a reminder that resilience isn’t about enduring harm, it’s about taking care of yourself so life’s challenges don’t completely take you out.

To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.

Music Credit: Nathan Byrne with Reel Byrne Media.

Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.