Spill Your Guts

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. 

In this powerful conversation, we sit down with Dr. Jan Estrellado, Clinical Psychologist and Associate Professor at Alliant International University,  to explore internalized oppression—the ways systems of racism, colonialism, and white supremacy become embedded in our beliefs about ourselves, our worth, and our right to rest, joy, and belonging.

Dr. Estrellado, is the co-editor of Clinical Interventions for Internalized Oppression, and in this episode shares how therapy—and healing itself—must evolve beyond rigid clinical models to include embodiment, community care, and cultural practices. Together, we unpack what gets left out of Western therapy, how silence protects systems more than people, and why “my worth is inherent” is a radical practice.

Whether you’re a parent, activist, therapist or someone questioning the stories you’ve been told about who you are and what you deserve, this episode offers a compassionate, grounded, and deeply human lens for understanding and healing internalized oppression.

Get ready for big truths, small practices, and the gentle nudge that you can start healing even before you fully believe you deserve to.

Resources Mentioned:

⁠Buy the book⁠ - Clinical Interventions for Internalized Oppression

⁠Erica Chenoweth at TEDxBoulder⁠: The success of nonviolent civil resistance

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, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

We learn how to say “I’m sorry” at a young age - but do we really know how to apologize effectively? Too often, apologies focus on our intentions rather than the impact of our actions, leaving the other person feeling unheard or invalidated. In this episode, we break down the psychology of effective apologies using Adams-Clark and colleagues’ (2022) I'M SORRY framework. We explore the common mistakes people make when apologizing, what gets in the way of a genuine apology, and how to know when an apology is (or isn’t) warranted.

With practical strategies rooted in behavioral science, we’ll help you move beyond defensiveness and guilt to repair relationships with honesty, accountability, and care. Whether you're trying to mend a relationship or feel frustrated by past apologies that fell flat, this episode will give you the tools to apologize in a way that actually matters.

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, call 988 to access free 24/7 mental health support or call 911.

We learn how to say “I’m sorry” at a young age - but do we really know how to apologize effectively? Too often, apologies focus on our intentions rather than the impact of our actions, leaving the other person feeling unheard or invalidated. In this episode, we break down the psychology of effective apologies using Adams-Clark and colleagues’ (2022) I'M SORRY framework. We explore the common mistakes people make when apologizing, what gets in the way of a genuine apology, and how to know when an apology is (or isn’t) warranted.

With practical strategies rooted in behavioral science, we’ll help you move beyond defensiveness and guilt to repair relationships with honesty, accountability, and care. Whether you're trying to mend a relationship or feel frustrated by past apologies that fell flat, this episode will give you the tools to apologize in a way that actually matters.

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, call 988 to access free 24/7 mental health support or call 911.