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 nervous system and why these techniques work from a biological and emotional perspective. They also dig into why some people struggle to self-soothe, especially if they didn’t grow up learning how—and how that gap can be gently bridged with intention and practice. From using sound, scent, and touch to soothe the body, to building your own Self-Soothe Kit for moments of distress, this episode is full of creative, accessible tools to help you shift from chaos to calm. Tune in for practical tips, compassionate insight, and a little bit of nervous system nerdiness, all delivered with the signature Wise Mind mix of humor and heart.

Resources & Recommendations:

• https://www.uaf.edu/mentalhealth/dbt-group-handouts/DT%20Handout%208-8A.pdf

Crisis Support

This 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 4636

13YARN – 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 DBT

We 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.