The S in PLEASE: Rest to Regulate

In this episode of the Wise Mind : A DBT Podcast, Raich and Maddy dive into the essential role of sleep within the PLEASE skills and its direct connection to emotional regulation. They explain the science of sleep, what happens in the brain during rest, and why adequate sleep is critical for accessing Wise Mind and managing emotions effectively.

The episode covers the short- and long-term effects of sleep deprivation, including mood swings, reduced focus, and increased stress sensitivity. Raich and Maddy also highlight key research on sleep cycles, circadian rhythms, and how long-term sleep habits impact mental and physical health.

Listeners are offered practical, evidence-based strategies for improving sleep, along with guidance on creating routines that support regulation. The episode also explores nightmare protocols, including imagery rehearsal and rewriting the ending to reduce distress and improve rest.

Tune in for accessible tools, research, and insights to help you sleep better and regulate more effectively.

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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.