We all think we’re listening—but how often do we truly hear what someone is saying? In this episode of Spill Your Guts, we explore active listening—a skill that can strengthen relationships, deepen understanding, and help us reach our goals. We unpack what gets in the way of listening and introduce a practical new acronym—LISTEN—to help you remember science-backed tips for becoming a more present, effective listener. 

From everyday conversations with friends and partners to parenting moments and workplace dynamics, active listening can shift us from being passive “sponges” to engaged “trampolines” who reflect, connect, and build trust. Along the way, we share honest stories about where we personally struggle, how cultural and personality differences shape communication, and why mindful attention is at the heart of truly hearing others

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 the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room. 

In this powerful episode, we sit down with Josh Chilton to explore his journey through trauma, addiction, and recovery—and how surrender, community, and self-acceptance helped him find meaning on the other side. Josh shares candidly about becoming paraplegic as a teenager after a car accident, his battle with substance use, and how years of unprocessed trauma caught up with him even after he got sober. We talk about the role of community in healing, the stigma around disability and addiction, and the importance of rewriting cultural narratives about mental health.

Josh’s reflections are raw, real and full of wisdom, and this conversation is a must-listen for anyone who’s felt lost in the aftermath of grief or adversity.

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.  

Feeling overwhelmed and unsure how to find relief? You’re not alone. In this episode of Spill Your Guts, we are joined by Annelise Landreth, a family nurse practitioner and mom of two, to explore self-soothing—a set of DBT distress tolerance skills designed to help calm your nervous system when emotions run high.

Let’s be real—we don’t outgrow the need to be soothed; we just stop getting handed binkies and warm blankets when we’re upset. Many of us develop self-soothing habits unconsciously, like nail-biting, cheek chewing, or skin picking. But what if we could be intentional about how we comfort ourselves?

Annelise shares a bit about supporting her neurodivergent child in developing healthy self-soothing strategies, and together we discuss how these tools can benefit both kids and adults. We’ll walk you through using your five senses—sight, sound, smell, taste, and touch—to regulate overwhelm and share ideas for creating your own self-soothing kit so you have reliable tools to turn to when things feel stressful.

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 the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room. 

What does the word trauma really mean—and how is it being misunderstood in everyday conversations? In this week’s episode, we are joined by Clinical Psychologist Dr. Joyce Yang to explore the complex and often controversial world of trauma. Together, we unpack the clinical definition of trauma and PTSD, the rise of “trauma talk” on the internet, and how casually using words like “traumatized” or “triggered” can unintentionally invalidate people’s real suffering.

From “big T” traumas to the cumulative toll of microaggressions, marginalization, and identity-based stress, this episode breaks down how the field of psychology is evolving to understand the full spectrum of trauma—and why our language matters. 

Whether you’re a student, a psychologist, or someone trying to better understand trauma and how it shows up in real life—this episode offers clarity, nuance, and insight, with a few practical takeaways. 

Resources Referenced:Dr. Yang’s REACH lab: https://www.joycepyang.com/

How microaggressions are like mosquito bites - Same Difference: https://youtu.be/hDd3bzA7450?si=KfPLSsY8fUPHMIfw

National Center for PTSD: https://www.ptsd.va.gov/professional/treat/essentials/dsm5_ptsd.asp  

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website

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.

So many of us struggle to ask directly for what we want—or to say no—without guilt, overexplaining, or sacrificing our self-respect. In this episode, we introduce a practical skill from Dialectical Behavior Therapy called DEARMAN, a powerful framework for making requests and setting limits while preserving both the relationship and your sense of self.

We explore how this tool shows up in our lives, from negotiating dinner plans with a partner to asking for support to setting difficult boundaries with a relative. You’ll learn why asking clearly and kindly is often more effective than hoping someone just "gets it"—and how to practice this skill in ways that feel both respectful and empowered.

To support our work and access our downloadable infographics and worksheets, 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, use the free 988 24/7 Crisis Hotline or call 911.

So many of us lie awake at night, counting down the hours and desperately trying to will sleep to come. In this episode, we demystify insomnia and introduce a practical SLEEP acronym drawn from the latest scientific research. 

Hear our personal stories of nighttime anxiety, walk through a common insomnia questionnaire with us, and discover practical steps, like knowing when to get out of bed and how to break the “clock-watching” habit, to get your sleep back on track.

To support our work and 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/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, use the free 988 24/7 Crisis Hotline or call 911.

In this inspiring conversation, we sit down with Jesus, host of the San Diego Challenge - a fan-made live reality game inspired by shows like Survivor, The Amazing Race, and MTV’s The Challenge. We explore the importance of social connection and how immersive, cooperative competitions like The San Diego Challenge can build community and promote mental wellbeing. Jesus opens up about his personal experiences with depression, addiction, and ADHD, and shares how creativity, vulnerability, and intentional community building helped him create a fulfilling and meaningful life for himself and others. 

Learn more about the San Diego Challenge on Instagram: @thesdchallenge 

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. 

In this honest and unflinching conversation, we sit down with community advocate, social worker, and graduate student Lana Dever (Ell) to explore what it means to live at the intersections of disability, race, class, gender, and neurodivergence. Drawing from a life shaped by unstable housing, systemic neglect, and late diagnosis, Ell shares how a long-overdue understanding of her health—and worth—emerged not in clinical spaces, but in community, reflection, and resistance.

Together, we talk about the cost of being “the strong one,” and Ell invites us to rethink what it means to receive support, to challenge internalized ableism and individualism, and to reconnect with the radical roots of community care.

If you’ve ever felt shut out—or tried to open the door for someone else—this conversation is one you’ll want to hear. This episode is a vulnerable, gutsy reminder that healing isn’t meant to happen alone—and asking for help is a practice of liberation. 

If you’re moved by Ell’s story and want to support their family’s fight to keep their home, secure critical medical care, and cover essential living expenses, please consider making a gift at her GoFundMe campaign: https://gofund.me/f0861afd 

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. 

So many of us struggle to ask directly for what we want—or to say no—without guilt, overexplaining, or sacrificing our self-respect. In this episode, we introduce a practical skill from Dialectical Behavior Therapy called DEARMAN, a powerful framework for making requests and setting limits while preserving both the relationship and your sense of self.

We explore how this tool shows up in our lives, from negotiating dinner plans with a partner to asking for support to setting difficult boundaries with a relative. You’ll learn why asking clearly and kindly is often more effective than hoping someone just "gets it"—and how to practice this skill in ways that feel both respectful and empowered.

To support our work and access our downloadable infographics and worksheets, 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, use the free 988 24/7 Crisis Hotline or call 911.

In this insightful conversation, we sit down with Katharina Kalamarianos, a residential interior designer and founder of K2 Design. Katharina believes that “when your home feels better, you feel better.”

Together, we explore how intentional home design can serve as a powerful mental health tool. Katharina breaks down the simple question every homeowner and renter should ask: How do I want to feel and function in my space? From decluttering to strategic furniture placement, from layering warm, dimmable lighting to maximizing natural light—even on a tight budget—she shares practical tips that listeners can implement right away. 

Above all, she reminds us that design isn’t just aesthetics—it’s about crafting environments that support our emotional well‐being.

Check-out K2 Design: https://www.k2designstudio.com/

If you are experiencing housing insecurity or homelessness, you can dial 2-1-1 (in the U.S.) to be connected with local shelter, food, and supportive services, or visit the National Alliance to End Homelessness at https://endhomelessness.org for resources.

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

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 the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room.