One of the ways I practice self-care is regular float therapy appointments—90 minutes effortlessly floating in a dark and silent tank filled with 1000+ pounds of Epsom salt—it’s not everyone’s cup of tea, but I come away from my floats with relaxed muscles and a quieted mind. Before my most recent float I noticed an illustrated book on the table in the waiting area called The Gift of Nothing by Patrick McDonnell. It is about Mooch (the cat) who desperately wants to get his friend Earl (the dog) a gift for the holidays. Mooch notices Earl already has everything he needs and asks himself, “What do you give a guy who has everything?” Mooch comes up with the perfect gift: nothing!

It was a cute book that only took a couple of minutes to read, but it has had me thinking about nothing all week—and how nothing can be a gift.

As we anticipate a new year, it’s easy to feel the pressure to set grand resolutions, start fresh, and make huge changes to our lives. But what if, instead of diving into a list of “new year, new me” goals, we embrace something a little different in 2025? What might it look like to give ourselves the gift of nothing? This doesn’t have to be about doing less or being inactive. It’s about creating space—space for stillness, reflection, mindfulness, and maybe even silence. It’s about slowing down enough to be in the present moment without the constant push to achieve or prove ourselves.

Here are some ways I’ve been considering giving myself the gift of nothing in 2025—or at least a little more mindfulness—maybe some of these will resonate with you or spark your own ideas:

1. Taking a Technology Break
   Unplugging from my phone, computer, and TV for set periods of time. It may be as little as 30 minutes or as long as a weekend—time to allow my mind to decompress and my eyes to rest.

2. Walking Without Purpose
   Taking walks with no particular destination in mind. Walking slowly, noticing how my body feels with each step, and how the air feels on my skin. Paying attention to the sights and sounds around me—the rustling of leaves or the distant chatter of birds. Not rushing to be anywhere, but simply walking to feel my body move.

3. Cooking or Eating Without Distractions
   Cooking a meal without multitasking—not checking emails, scrolling through social media, or listening to podcasts while I’m making dinner. Focusing solely on the food in front of me: the colors, textures, smells, and the process of preparing it. When I’m eating, savoring each bite. Enjoying the flavors and the sensations of eating, without rushing or distractions. Noticing how it feels to be able to nourish myself.

4. Doing Nothing for 5 Minutes
   Setting a timer for five minutes and doing absolutely nothing. Not checking my phone or scrolling through emails (there seems to be a pattern here!). Not making plans. Just sitting quietly, breathing, and being with (or without) my thoughts. Creating space for clarity, creativity, and sense of relaxation.

5. Pausing Before Responding
   When someone speaks to me, instead of immediately responding, taking a short pause. Giving myself a moment to truly hear what they’re saying, and to reflect before offering an answer. This mindful pause can help improve communication, reduce the likeliness that I say “yes” to something I actually want to say “no” to (leading to feelings of resentment), and deepen my connection with others.

6. Create a “Nothing” Zone

Designating a spot—maybe a cozy chair, a corner of the couch, or my car—as my “nothingness” zone. Spending a few minutes there daily, where I’m not checking email, planning errands, or doing chores. Just being. (And giving myself permission that yes, it’s okay if I end up zoning out for a while—sometimes that’s exactly what I need!)

At the end of The Gift of Nothing, Mooch discovers that the gift of nothing isn’t really nothing at all—it’s the gift of time, connection, and presence. While this makes for a nice children’s story, it may not feel practical in the adult world of deadlines, responsibilities, and to-do lists. The idea of doing nothing might sound counterintuitive, even indulgent, a luxury afforded to people who already have it all together. But what if doing nothing could actually be one of the most productive things we can do?

The good news is we don’t need hours of free time to benefit from nothingness. We don’t have to be on vacation to find stillness. We can do nothing right in the middle of our busy days. Small moments—whether it’s a few minutes of deep breathing, a mindful walk, a silent car ride, or savoring a meal—can reset our nervous systems and have a big impact on our mood, communication, and ability to be present with ourselves and for those we love.

If you would like to explore ways you might be able to give yourself the gift of nothing—experiencing more peace and steadiness as a partner, friend, parent, employee, caregiver, or leader, please reach out for a free consult call to see if we may be a good fit to work together: https://schedulewithlmc.as.me/BrittRiddle. I would love to help you explore ways to manage stress and anxiety, reduce burnout, and clarify your boundaries!

Originally from Louisville, Britt moved back to pursue a Master’s degree in Marriage and Family Therapy at Louisville Presbyterian Theological Seminary. Prior to becoming a therapist, Britt received a Master of Divinity (M.Div.) degree and Doctor of Ministry (D.Min.) degree and served as a minister in congregations in Virginia and Kentucky. In her free time, she can be found doing all the introvert things: writing, creating, reading, and practicing meditation and yoga.

Care for the Caregivers
by Britt Riddle

If you’re part of the Sandwich Generation, you’re probably all too familiar with the balancing act—you’re “sandwiched” between trying to raise and support your kids (maybe adult ones) while also caring for aging parents, managing a career and family responsibilities, and keeping your own life together. It’s a lot. While there may be moments of joy or gratitude, caregiving can leave you feeling exhausted, overwhelmed, and at times, resentful.

How can you take care of yourself while taking care of others? Let’s look at some strategies for managing burnout, reducing compassion fatigue, and dealing with resentment—without feeling guilty for needing a break.

The Stress of Being in the Sandwich Generation

1. The Never-Ending To-Do List

Between making sure your kids have everything they need—whether you are driving carpool or helping adult children adjust to the realities of adulthood—and keeping your parents’ health on track (doctor visits, medications, grocery shopping), the to-do list can seem never-ending.

2. Mixed Feelings

Even when you step into a caregiving role by choice because you want to be there for your family, it can still feel overwhelming. Seeing your parents age or dealing with their health issues is emotionally taxing. There may be guilt that comes with feeling like you’re not doing enough, or that you’re not spending enough quality time with your partner and friends. It’s okay to have mixed feelings—you can love your family and still feel exhausted by the responsibility.

3. Resentment: The Unspoken Burden

Maybe you’re doing most of the caregiving while other family members are less involved (or live out of town), or maybe you feel like your own needs are constantly pushed aside. Feeling like you’re the one doing the bulk of the caregiving can build up frustration and resentment over time. And when that happens, it can start affecting how you feel about your caregiving role—and the people you’re caring for.

4. Feeling Alone in the Responsibility

Caregiving can be isolating. If your siblings live far away or aren’t able to help as much, or if you’re handling things on your own, it can feel lonely. It’s hard to ask for help, especially when you you’re the one who has always there for everyone.

Coping with Caregiver Burnout, Compassion Fatigue, and Resentment

How can you manage all of this without burning out, feeling overwhelmed, or letting resentment take over? Here are some ways to take care of yourself while caring for your loved ones.

1. Acknowledge That Caregiving Is Hard

Caregiving, especially when you’re balancing so many responsibilities, is hard. It’s easy to feel like you “should” always be positive about it because you’re doing it out of love, but that doesn’t mean it won’t be emotionally and physically draining. It’s okay to admit that it’s tough. You might feel guilty for not always being cheerful or for sometimes resenting the responsibility—but those feelings are normal. Acknowledge them and give yourself grace.

2. Don’t Be Afraid to Ask for Help

One of the hardest things about caregiving is the pressure to do it all yourself. Whether it’s family expectations or your own desire to handle it all, asking for help can feel like a last resort. But here’s the thing: you don’t have to do it alone. If you have siblings or other relatives, reach out to them. They might not know how overwhelmed you are unless you tell them. If you’re managing things on your own, consider hiring a professional caregiver for your parents or getting help with household tasks. Even small amounts of outside support can lighten the load and let you know you’re not alone.

3. Set Boundaries (and Stick to Them)

It’s easy to feel like you need to be available 24/7 for both your kids and your parents, but setting limits to protects your own well-being—and is an act of self-compassion. Setting boundaries means being clear about what you can and can’t take on—whether that’s saying no to extra commitments or asking for help when you’re feeling stretched too thin. It’s okay to say no to things that aren’t essential.

4. Make Time for Yourself

Self-care can feel impossible when you’re constantly giving to others, but it’s crucial. Even just a few minutes of “me time” can help you reset and recharge. Whether it’s reading a book, going for a walk, or enjoying a cup of coffee in a quiet moment, find something that allows you to feel more grounded and less overwhelmed.

5. Talk Openly About How You’re Feeling

Resentment and overwhelm can be difficult emotions to name, but it’s important to talk about it. You don’t have to bottle up those feelings. Sit down with your partner or family members and explain how you’re feeling—whether it’s stress, exhaustion, or the need for more support. They might not realize how much you’re carrying, and having an open conversation can help ease some of that tension. It’s also a way to remind everyone that caregiving is a team effort, not just one person’s job.

Being part of the Sandwich Generation can feel like you’re constantly giving of your time and energy, but it’s important to remember that your needs matter, too. By setting boundaries, asking for help, and carving out time for yourself, you can reduce the risk of burnout and make sure that you’re able to continue caring for your loved ones without sacrificing your own health and well-being. You deserve to be supported, too.

One way I enjoy helping clients who are in caregiving roles is to work on identifying personal values. Clarifying values allows us to get clear about what is most important to us—the why of what we do and the choices we make. This helps us set boundaries and feel more confident in the things we “yes” and “no” to—all of which increases our sense of agency and reduces the likelihood of feeling resentment and burnout.

If you are struggling with caregiver stress or burnout or think you might be heading in that direction, you do not have to go it alone! Please reach out for a free consult call to see if we may be a good fit to work together: https://schedulewithlmc.as.me/BrittRiddle. I would love to help you explore ways to manage stress, clarify your boundaries, and cultivate your caregiver burnout toolbox.

Originally from Louisville, Britt moved back to pursue a Master’s degree in Marriage and Family Therapy at Louisville Presbyterian Theological Seminary. Prior to becoming a therapist, Britt received a Master of Divinity (M.Div.) degree and Doctor of Ministry (D.Min.) degree and served as a minister in congregations in Virginia and Kentucky. In her free time, she can be found doing all the introvert things: writing, creating, reading, and practicing meditation and yoga.

Most of us experience trauma in our lives. Whether your trauma is capital “T” Trauma or a lower-case “t” trauma, everyone experiences these difficult scenarios differently. For some people they can seemingly let it go and not be bothered by it. For others, the difficult scenario can stick with them and come out sideways in various ways throughout life.

Trauma can be something that has happened in the past, perhaps years ago, that follows us into the present and keeps us from fully enjoying life today. It is a memory that lives in our minds and our bodies. Interestingly, memory has been shown to be unreliable since we remember the event from the last time we thought or talked about it, not necessarily the exact moment that it happened. Thinking about an event, we tend to make meaning of it. Oftentimes there are mixed emotions and meanings we experience which can feel confusing. It’s this confusion that can keep us stuck.

Trauma can cause us to clam up and turn inward to protect ourselves from future harm. Others of us can get BIG and LOUD to protect ourselves and externalize the trauma. There is not a right or wrong way to deal with trauma or any experience for that matter.

At The Mindfulness Center, we work from a “Yes, and…” perspective. Yes, you may feel scared and angry, and you might also want to connect with others while also avoiding getting too close as a way to protect yourself. Life and relationships can be complicated and messy. Our work as therapists is to help you move beyond the stuckness as you are ready.

One way to treat trauma or stuckness is with Eye Movement Desensitization and Reprocessing (EMDR).  EMDR is a therapeutic technique of desensitization and reprocessing. In session, we focus on being present in our bodies. This helps us identify what is happening and what sensations are being felt in the body. We improve our ability to tolerate uncomfortable thoughts and feelings. We examine our internal and external resources so that we can trust our ability to handle this inner work safely and effectively.

EMDR uses bilateral stimulation (BLS), is thought to play a crucial role in helping reprocess traumatic memories. BLS involves stimulating both sides of the body, through eye movements,
alternating tones or alternating taping while the client focuses on the disturbing memory. This stimulation is believed to activate the brain’s natural information processing system, allowing it
to revisit and reprocess the memory in a less distressing way. By enabling this reprocessing, BLS may help reduce the emotional intensity of the memory and its associated negative
thoughts and beliefs.

EMDR therapy is recommended for individuals who have experienced trauma, such as PTSD, anxiety, depression, phobias, and grief. It can also be helpful for those struggling with chronic
pain, eating disorders, and dissociative disorders. EMDR can be a powerful tool for people seeking to heal from past experiences and improve their emotional well-being.

Elizabeth McCormack, LMFT is our therapist at The Mindfulness Center offering EMDR. Feel free to schedule a FREE 10-minute consultation with her to see if working together is optimal for both of you. Or, if you’re ready to schedule your first therapy session, you can schedule with Elizabeth HERE!