Spill Your Guts

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 experien...

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-sooth...

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...

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 o...

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...

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 “mi...

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...

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 glorifi...

In this raw conversation, Lucia shares her experience navigating breast cancer in her early 30s, from diagnosis and a double mastectomy to chemotherapy, IVF, medical menopause, and ongoing treatment. She reflects on how quickly her body, identity, and daily life changed, and the emotional toll of having to constantly advocate for herself in medical settings. Lucia opens up about the often-unspoken...

Anger can feel explosive, overwhelming, or hard to control and for many of us, it shows up in ways we later regret. One person blows up. Another shuts down. The moment passes, but the tension lingers. In this episode, we unpack what anger actually is (and what it’s not), why it so often masks more vulnerable emotions like fear, shame, or guilt, and how our go-to reactions can be effective in the s...

What does it take to feel safe, understood, and accurately cared for in therapy, especially for Black, Indigenous, and Other People of Color (BIPOC) navigating systems shaped by bias and historical harm? In this episode, clinical psychologist and multicultural mental health leader Dr. Natalie Cort shares why many people wait years - or even decades - to seek care, the hidden risks of misdiagnosis,...

Having the same fight over and over can leave you feeling exhausted, disconnected, and unsure how to move forward. One person gets heated. The other shuts down. Nothing actually gets resolved, and the distance grows. In this episode, we explore an evidence-based model (Transactional Model; Fruzetti, 2006) for understanding relationship conflict and why it so often becomes repetitive and intense. U...

Hair pulling is one of those mental health struggles we rarely talk about, partly because so few people understand it, and partly because shame keeps it hidden. In this episode, we sit down with Dr. Olga Cirlugea, a licensed clinical psychologist who shares her personal experience living with trichotillomania (hair pulling disorder), a Body-Focused Repetitive Behavior (BFRB). While Olga brings cli...

Feeling torn between two truths can be exhausting. Loving someone and feeling hurt by them. Wanting closeness and needing space. Craving certainty while knowing life isn’t that simple. In this episode we introduce the concept of a dialectic: what it means, why it’s so hard, and how learning the middle path can bring real relief. Dialectical thinking helps create flexibility, movement, and freedom...

As mental health demand grows and systems struggle to keep up, leadership matters more than ever. In this episode, Dr. Debra Kawahara, President of the American Psychological Association, joins us to talk candidly about the biggest challenges facing mental health today, from access and affordability to mistrust in science. She reflects on leading a diverse profession during a time of deep polariza...

Loneliness is something many of us experience but rarely name. In this episode of Spill Your Guts, Jenn is joined by her mom, Brenda, for an honest and deeply human conversation about loneliness, connection, and what actually helps. Together, they normalize loneliness as a biological signal, not a personal failure, and explore why loneliness can exist even when we’re surrounded by people, and why...

In this deeply honest conversation, we sit down with Cristina Miller, writer, content strategist, and founder of The Mother Rogue , a growing resource and support community for non-custodial parents and families navigating autism. Cris shares her courageous story of becoming a long-distance, non-custodial mom, the heartache of choosing stability for her son over residential custody, and the mental...

In this special episode of Spill Your Guts , Dr. Jenn Staples, Clinical Psychologist and President of guts nonprofit, guides you through a brief sensory awareness practice that comes from Dialectical Behavior Therapy. This exercise helps you shift away from overwhelming thoughts and emotions, the way a distress tolerance skill is intended to, while grounding you in your internal sensations as a mi...

Gratitude isn’t just a warm fuzzy feeling, it’s a scientifically supported practice that boosts mood, protects against anxiety and depression, and improves life satisfaction. But in a world full of stress, conflict, and constant distraction, how do we actually practice gratitude in a meaningful way? In this episode, we explore the psychology and practice of gratitude. We break down what gratitude...

Artificial intelligence (AI) is entering nearly every corner of our lives and psychotherapy is no exception. But what happens when technology enters the therapy room? Can AI truly help us heal, connect, and feel less alone, or are we opening doors we don’t yet know how to close? In this episode, Dr. Steven Thorp, board-certified clinical psychologist and Distinguished Professor at Alliant Internat...

We all avoid discomfort sometimes through distraction, which might look like scrolling, binge-watching, cleaning, or daydreaming when emotions feel too big. But not all distraction is bad. In this episode, we explore how to use distraction as a healthy distress tolerance skill —one that helps you calm down and regain control. Drawing from Dialectical Behavior Therapy (DBT), we unpack the ACCEPTS a...

Sexual health is often left out of mental health conversations, yet it profoundly shapes our quality of life and relationships. In this episode, Dr. Liz Bird — clinical psychologist, sex therapist, and owner of Evergreen Therapy — joins us to explore the overlap between sexual and mental health, with a focus on sexual desire. Dr. Bird introduces the dual control model, the idea that everyone has a...

In this special episode of Spill Your Guts , Dr. Jenn Staples, Clinical Psychologist and President of guts nonprofit, guides you through a 10-minute paired muscle relaxation exercise. Together, you’ll practice gently tensing and releasing each muscle group — from your feet all the way up to your face — while using your breath to activate your body’s parasympathetic “rest and digest” system. This c...

In Part I of this two-week series, Dr. Sarah Edmunds shared her perspective as a researcher and clinician. In Part II, we turn to lived experience. Sarai and Zoe—both autistic, both research assistants in Dr. Edmunds’ lab—join us to share their personal perspectives navigating autism inside and outside of academic spaces. Together, we explore the intersection of research and real life: how autisti...

Autism has become more visible than ever, but with that visibility comes evolving conversations about identity, diagnosis, and belonging. In this episode of Spill Your Guts , Dr. Sarah Edmunds, Assistant Professor at the University of South Carolina and Director of the COLAB (Community Oriented Lab for Autism and Behavioral Interventions), joins us to explore the intersection of clinical understan...