Don't Go to Sleep, sleep, rest, kids

Don’t Sleep On This

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In episode 11 of the SOS podcast, Megan Bartley and Rob Giltner discuss the importance of rest and sleep for our overall health. They start by sharing their own experiences with Monday anxiety and how the podcast recording sets a nice pace for the week. They then dive into the science of sleep, including the different stages of sleep and the impact of sleep deprivation on our physical and mental health. Megan and Rob also offer practical tips for improving the quality and quantity of our sleep, such as setting a consistent sleep schedule and limiting screen time before bed. Overall, the episode emphasizes the importance of prioritizing rest as a key component of our overall well-being.

 

Get a good quality sleep.

Getting enough quality sleep is essential for our physical and mental health, yet it is often overlooked or taken for granted. According to the Today Show and CBS Mornings, sleep is trending and people are becoming more aware of its importance. This is likely due to the pandemic and the need to focus on what truly matters.

 

When we don’t get enough quality sleep, it can have a negative effect on our physical and mental health. Lack of sleep can lead to fatigue, irritability, difficulty concentrating, and an overall decrease in productivity. It can also increase our risk of developing chronic health problems such as diabetes, heart disease, and obesity. Additionally, lack of sleep can lead to depression and anxiety.

 

Fortunately, there are several steps we can take to ensure that we get enough quality sleep. First, it is important to establish a consistent sleep schedule and stick to it. Going to bed and waking up at the same time every day helps to regulate our body’s internal clock and can make it easier to fall asleep and stay asleep. It is also important to avoid caffeine and other stimulants late in the day and to limit our exposure to blue light from screens before bed. Additionally, creating a relaxing bedtime routine can help us to wind down and prepare for sleep.

 

Finally, it is important to be mindful of our sleep environment. Our bedroom should be dark, cool, and quiet, and it should be free from distractions such as TVs, phones, and computers. Investing in comfortable bedding and a supportive mattress can also help us to get a better night’s sleep.

 

Getting enough quality sleep is essential for our physical and mental health. By following these simple steps, we can ensure that we get the rest we need and wake up feeling refreshed and ready to take on the day.

 

Rest your mind to be productive.

Resting your mind is just as important as getting enough sleep. Resting your mind allows you to be more productive and creative. When we are constantly multitasking and our minds are going a mile a minute, it can be difficult to focus and be productive. Taking the time to rest your mind can help to clear your thoughts and allow you to focus on the task at hand.

    

One way to rest your mind is to practice mindfulness. Mindfulness is the practice of being present in the moment and aware of your thoughts and feelings. This can be done through meditation, deep breathing, or simply taking a few moments to pause and observe your thoughts. By taking a few moments to focus on your breath and bring your awareness to the present moment, you can let go of the worries and stress that can often prevent us from being productive.

    

Another way to rest your mind is to take a break from technology. Technology can be a great tool for getting things done, but it can also be a distraction. Taking a break from technology can help to clear your mind and allow you to focus on the task at hand. Taking a walk, reading a book, or even just sitting in silence can help to reset your mind and allow you to be more productive.

    

Lastly, getting enough sleep is essential for resting your mind. Getting enough sleep helps to restore your body and mind, allowing you to be more productive and creative during the day. Make sure to get enough sleep every night, and if you are having trouble sleeping, try some relaxation techniques such as meditation, deep breathing, or even just listening to calming music.

    

Resting your mind is essential for being productive and creative. By taking the time to practice mindfulness, take a break from technology, and get enough sleep, you can ensure that your mind is rested and ready to take on the day.

 

Slow down to go faster.

When multitasking, it is important to pay attention to the speed of your thoughts. If you find that your thoughts are racing at 300 miles an hour, it’s time to slow down. By taking the time to slow down and process your thoughts, you can make sure that you are not experiencing burnout.

 

When it comes to multitasking, it is important to find the right balance. If you find yourself in a stressful situation, it’s okay to speed up your multitasking. However, it’s important to recognize when you need to slow down and take a break. Taking a break can help you to clear your mind and refocus.

 

Mindfulness is a great way to slow down and focus on the present moment. By taking the time to practice mindfulness, you can become more aware of your thoughts and feelings. This can help you to be more mindful of the tasks you have to do and can help you to be more productive.

 

It is also important to take a break from technology. Technology can be a great tool for productivity, but it can also be a distraction. Taking a break from technology can help you to clear your mind and focus on the task at hand.

 

Finally, it is important to get enough sleep. Sleep is essential for your physical and mental health. When you get enough sleep, you can ensure that your mind is rested and ready to take on the day.

 

Slowing down to go faster is an essential part of multitasking. By taking the time to practice mindfulness, take a break from technology, and get enough sleep, you can ensure that your mind is rested and ready to take on the day. By slowing down and being mindful of your thoughts and feelings, you can make sure that you are not experiencing burnout and are able to be productive and creative.

 

Believe in what works for you.

One of the most important things to remember when it comes to rest and relaxation is to believe in what works for you. Everyone needs different things in order to relax and rest, and it is important to find what works for you and to stick with it. For some, it may be reading a book or listening to music, while for others it may be taking a hot bath or going for a walk. Whatever it is, it is important to believe that it will work for you and to trust that it will help you to relax and rest.

 

Another important aspect of rest and relaxation is to practice mindfulness. Mindfulness is the practice of being aware of your thoughts and feelings in the present moment. This can help to reduce stress and anxiety, as well as to create a sense of calm and peace. It can also help you to be more aware of your body and to recognize when you need to take a break or to slow down.

 

Finally, it is important to get enough sleep. Sleep is essential for our physical and mental health, and it is important to make sure that you are getting enough restful sleep. This can include setting a regular bedtime and sticking to it, avoiding screens before bed, and avoiding caffeine and alcohol in the evenings.

 

Believing in what works for you and taking the time to practice mindfulness and get enough sleep can help you to stay rested and productive. Taking the time to rest and relax can help to reduce stress and anxiety, and can help you to be more productive and creative. By taking the time to believe in what works for you and to practice mindfulness, you can ensure that you are getting the rest and relaxation that you need.

 

Focus on rest, not sleep.

In today’s society, it is easy to believe that we need something outside of ourselves to help us get the rest and relaxation that we need. We often think that we need to take something to help us sleep, such as herbal remedies or homeopathic remedies, and even CBD. However, it is important to remember that everybody’s bodies are different, and that what works for one person may not work for another. It is important to talk to your doctor about any remedies you are considering, as there could be other things going on than just not being able to sleep.

    

It is also important to remember that rest is just as important as sleep. Taking the time to rest can help to increase your recovery level and can help you to perform better. Professional and amateur athletes are now being given tracking devices to gauge their sleep and recovery, as science is showing the connection between rest and peak performance. It is important to take the time to rest and relax, and to give your mind a break.

    

Finally, it is important to be intentional about the words you use when you are getting ready for bed. Instead of thinking “I’m going to have a crappy night’s sleep,” it is important to remind yourself that your only responsibility is to get a good night’s rest. This can help to reduce anxiety and can help you to get the rest and relaxation that you need. 

    

Taking the time to focus on rest, rather than sleep, can help you to stay rested and productive. By taking the time to believe in what works for you and to practice mindfulness, you can ensure that you are getting the rest and relaxation that you need. Taking the time to rest and relax can help to reduce stress and anxiety, and can help you to be more productive and creative.

 

Dreams are important and valid.

Dreams are important and valid. They can be a way to process and make sense of the world, and can be used to gain insight into our thoughts and feelings. Dreams can be a way to explore our subconscious and can help to provide us with a deeper understanding of ourselves and our lives. 

 

Dreams can be used to:

  • process our emotions and experiences, and can provide us with a deeper understanding of our lives and the world around us.
  • gain insight into our lives and our relationships. Dreams can provide us with a way to explore our relationships, and can help to provide us with a deeper understanding of how we interact with others. Dreams can also be a way to explore our own emotions, and can help to provide us with a deeper understanding of our own feelings and thoughts.
  • explore our creativity and ideas. Dreams can provide us with a way to explore our creative ideas, and can help to provide us with a deeper understanding of our potential and capabilities. Dreams can also be used as a way to gain insight into our own potential, and can help to provide us with a deeper understanding of our own capabilities and potential.
  • explore our spiritual and religious beliefs. Dreams can provide us with a way to explore our spiritual and religious beliefs, and can help to provide us with a deeper understanding of our beliefs and our connection to the divine.
  • explore our fears and anxieties. Dreams can provide us with a way to explore our fears and anxieties, and can help to provide us with a deeper understanding of our fears and anxieties.

 

Dreams are important and valid. They can provide us with a way to explore our thoughts, feelings, relationships, creativity, spiritual and religious beliefs, and fears and anxieties. Taking the time to explore our dreams can help us to gain insight into our lives and our relationships, and can help to provide us with a deeper understanding of our lives and the world around us.

 

Listen to your subconscious.

Dreams can be interpreted in a variety of ways. Some people believe that dreams are a way for our subconscious to communicate with us, while others believe that they are simply manifestations of our thoughts and feelings. Regardless of the interpretation, it is important to pay attention to the messages our dreams are sending us.

 

One way to interpret dreams is to look for symbols. Symbols can represent different aspects of our lives, such as our relationships, our feelings, or our goals. For example, if you dream of a deer, it could represent your feelings of being skittish or cautious. Or it could mean something else entirely, depending on your own personal interpretation.

 

Another way to interpret dreams is to look at the people and objects in them. Dreams can be a way for our subconscious to communicate with us, and the people and objects in our dreams can represent different aspects of our lives. For example, if you dream of a house, it could represent yourself, and the people and objects in it could represent different parts of yourself.

 

Finally, it is important to listen to our own interpretations of our dreams. It is easy to find dream interpretations online, but it is important to remember that the meaning of a dream is personal to us. We all have our own unique experiences and beliefs, and these will shape the way we interpret our dreams.

 

Dreams can be a powerful tool for self-discovery and understanding. By taking the time to explore our dreams, we can gain insight into our lives and our relationships, and can help to provide us with a deeper understanding of our lives and the world around us. Listening to our subconscious and interpreting our dreams can be a great way to gain insight into our lives and our true selves.

 

Trust yourself and rest.

However, it’s also important to remember that we can only truly trust ourselves. We can’t rely on outside sources to provide us with the answers we need. We must take the time to listen to our inner voice and trust our instincts. This is especially true when it comes to rest. 

 

We often put so much pressure on ourselves to get enough sleep, but this can be counterproductive. Instead of trying to force ourselves to sleep, we should focus on finding what’s restful to us. This could include taking breaks throughout the day, or even just focusing on our breathing for 30 seconds when we’re at a stoplight. We should also be curious about how we can allow our minds to rest throughout the day. 

 

It’s important to remember that we are the experts on ourselves. We should be curious and ask ourselves what we need in order to rest. This could be different for everyone, and could include things like a dark room, earplugs, and a warm blanket. We should also take inventory of when we need rest and what has worked and hasn’t in the past. 

 

By trusting ourselves and taking the time to rest, we can gain greater insight into our lives and our true selves. It’s important to remember that we are the experts on ourselves and that we should take the time to listen to our inner voice and trust our instincts.

 

Get adequate sleep.

Getting adequate sleep is essential for both physical and mental health. Sleep deprivation can lead to a variety of health concerns, including an increased risk of obesity, diabetes, heart disease, and stroke. It can also lead to cognitive impairment, depression, and anxiety. Lack of sleep can also impair your ability to concentrate and make decisions, leading to poor performance at work or school.

 

In today’s world, it can be difficult to find the time to get enough rest. Our lives are busy and it can be hard to prioritize sleep. However, it is important to make it a priority. It is important to create a healthy sleep routine and stick to it. Make sure to get an adequate amount of sleep each night, which is typically between 7-9 hours. It is also important to create a comfortable sleep environment. Make sure your room is dark, quiet, and cool. Avoid screens an hour before bed and try to limit caffeine and alcohol consumption.

 

In addition to getting enough sleep, it is also important to practice good sleep hygiene. This includes avoiding napping during the day, avoiding caffeine late in the day, and avoiding stimulants such as television, computers, and phones before bed. It is also important to practice relaxation techniques such as deep breathing, yoga, and meditation.

 

Getting adequate sleep is essential for our physical and mental health. Doing so can help reduce stress, improve concentration, and boost our overall wellbeing. It is important to prioritize sleep and create a healthy sleep routine. By doing so, we can ensure that we are getting the rest we need to be our best selves.

Click HERE to listen to the Shifting Our Sh!t podcast

the one, finding, soulmate

Finding the One

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In episode 9 of the SOS podcast, hosts Megan and Rob start off by discussing the excitement of their podcast’s voiceover, and joke about how they’re learning as they go and making things up as they proceed. Megan then shares the news that she and her husband celebrated their 18th wedding anniversary by attending a Pearl Jam concert, which was a bucket list item for her. They then move on to discussing the benefits of gratitude and how it can help in shaping one’s life and daily routine. Throughout the episode, Megan and Rob offer tips and tricks for practicing gratitude and discuss the importance of staying present in the moment.

 

Don’t settle for less.

We all have dreams and aspirations for our lives, whether it is in our relationships, our careers, or our hobbies. Unfortunately, it is all too easy to settle for less than we deserve in life. We can get caught up in the moment and forget to think about what we truly want and need.

 

When it comes to relationships, settling can be particularly dangerous. We can end up in a relationship that isn’t fulfilling or healthy, simply because we don’t want to be alone. We can become comfortable in a relationship that doesn’t meet our needs, and it can be hard to break out of it.

 

The lesson here is clear: don’t settle for less than you deserve. Whether it is in your relationships, career, or hobbies, take the time to consider what you truly want and need. Don’t let yourself be swayed by the moment or by fear of being alone. Take the time to think about what you want and don’t settle for anything less.

 

Explore before committing.

When it comes to relationships, it is especially important to explore before committing. We often think that the first person we meet is the one for us, but that is not always the case. It is important to get to know someone before making a commitment to them. Don’t let yourself be swayed by the idea of a perfect wedding or a big day with family and friends. Take the time to get to know the person and make sure that you are compatible.

 

The Netflix show “Love is Blind” is a prime example of why it is important to explore before committing. The show follows couples who get engaged after only a couple of weeks of talking behind a wall. Without being able to see each other, they are forced to rely on their conversations to decide if they are compatible. Although it is an interesting experiment, it is not a good example of a healthy relationship.

 

It is important to remember that relationships take work and effort. They require intentionality and dedication. Even if you think you have found the one, don’t rush into marriage. Take the time to get to know the person and make sure that you are compatible. Don’t let yourself be swayed by the idea of a perfect wedding or a big day with family and friends. Take the time to explore and make sure that you are making the right decision.

 

Give yourself permission to have fun.

At the same time, it is also important to give yourself permission to have fun. You don’t have to be serious all the time, even if you are in a committed relationship. I learned this lesson when I was 21 and dating someone. Even though we were serious, I still allowed myself to have fun and enjoy the relationship. I think that this gave me the freedom to explore, to take risks and to really get to know the person I was with. 

 

When the relationship ended, I was able to reflect on what I wanted in a partner. I realized that I wanted someone who was mature and had similar interests to me. I also wanted someone taller than me, but I had to ask myself if that was the most important thing. I decided that it wasn’t worth it and kept looking. 

 

Then I met my now husband Ben. I was amazed at how many similarities he had to my previous boyfriend. They both spoke multiple languages, played soccer, traveled the world, and had the same major in college. Even their dad’s name was the same! 

 

I am so glad that I gave myself permission to have fun in my previous relationship. It allowed me to explore and get to know myself better. It gave me the confidence to look for something better and to know what I wanted in a partner. I am also glad that I did not rush into marriage. Taking the time to get to know Ben was the best decision I ever made. 

 

In conclusion, it is important to give yourself permission to have fun. You don’t have to be serious all the time and it is okay to explore and take risks. Take the time to get to know the person you are with and make sure that you are compatible. Don’t rush into marriage and take the time to find the right partner for you.

 

Timing is everything. 

Timing and intentionality matters when it comes to relationships. We can’t always control when and where we meet someone, but we can be intentional about how we approach and develop the relationship. By taking the time to get to know someone and understanding their needs, we can create a strong foundation for a lasting relationship.

 

For example, my friends were able to develop a strong relationship because they took the time to get to know each other and understand each other’s needs. They waited until the timing was right before taking the next step in their relationship. They also had a clear vision of what they wanted in a partner and were intentional in their search.

 

In addition, couples can benefit from intentional and ongoing communication. My friends have been married for 18 years and have been in couples counseling multiple times. They understand the importance of communicating their needs and expectations to each other, and they have been able to use this to their advantage. 

 

It is also important to create a relationship that is based on mutual respect and understanding. This means that both partners should be willing to compromise and be open to each other’s ideas and opinions. This creates a strong bond that can withstand any challenge.

 

Lastly, it is important to be mindful of your relationship. This means taking the time to appreciate each other and to recognize the little things that make your relationship special. It is also important to be intentional in your actions and to be mindful of how you are treating your partner.

 

Overall, timing and intentionality are important factors when it comes to relationships. By taking the time to get to know someone and being intentional in our actions, we can create strong and lasting relationships.

 

Shift and change with time.

As we journey through life, our relationships must shift and change with time. This is especially true when it comes to marriage. A couple who has been married for 60 years, as mentioned in the podcast, has likely gone through several “marriages” within that span of time. This means that their relationship has likely changed multiple times. 

 

At the beginning of a relationship, when two people are dating, the relationship will likely be different than when they are engaged, newly married, or even after they have been married for several years. Life events such as having children, retiring, or the children leaving the house can also have a big impact on the relationship. It is important to be flexible and open to change in order to maintain a healthy marriage. 

 

It is also important to be aware of the fact that the person we marry at a certain time may not be the best person for us as we continue to grow. This does not mean that anything went wrong, it is simply part of the progression of relationships. Ideally, we want to be like two cars on a highway, going in the same direction and at the same speed. However, life events can cause one partner to speed up or slow down, leading to a disconnection and feeling of being lost. 

 

It is important to remember that it is not always necessary to talk about everything in order to improve a marriage. Sometimes it is helpful to check in with yourself and be mindful of how you are showing up in the relationship. Are you being the most helpful version of yourself? 

 

In conclusion, it is important to take the time to get to know someone and be intentional in our actions in order to create strong and lasting relationships. As we journey through life, our relationships must shift and change with time. It is important to be flexible and open to change in order to maintain a healthy marriage. It is also important to be mindful of how we are showing up in the relationship and be the most helpful version of ourselves.

 

Shift your perspective.

One way to shift our perspective is to focus on the positive aspects of our relationships. Instead of focusing on the things we don’t like or the faults of our partner, we can focus on the things we can be grateful for and the wonderful aspects of our partner. This can be a powerful tool in improving our relationships. It is also important to be mindful of our emotions and how they may be influencing our behavior. Emotions can be helpful in understanding our needs, but they can also be detrimental if they are used to create resentment or criticism. 

 

It is also important to take a step back and look at our relationships from a different perspective. This can help us to gain insight into our relationships and the dynamics between us and our partners. Taking the time to zoom out and look at the bigger picture can help us to gain clarity on the situation and shift our perspective. 

 

Finally, it is important to be aware of our own thoughts and how they can influence our relationships. We can choose to focus on the positive aspects of our relationships, or we can focus on the negative aspects. It is important to be mindful of our thoughts and to focus on the positive aspects of our relationships in order to create a healthy and loving environment. 

 

Shifting our perspective can have a powerful effect on our relationships. It can help us to gain clarity and insight into our relationships and the dynamics between us and our partners. It can also help us to focus on the positive aspects of our relationships and create a more loving and supportive environment. Taking the time to shift our perspective can be a powerful tool in improving our relationships and creating strong and lasting connections.

 

Make deposits in relationships.

One of the most important things we can do for our relationships is to make deposits. Making deposits in relationships means investing in the relationship by doing things that make both people feel valued and appreciated. This could include spending quality time together, engaging in meaningful conversations, expressing gratitude and appreciation, and finding ways to make the other person feel special. Making deposits in relationships can also include physical affection, like hugs, holding hands, and other gestures of love and affection. 

 

Making deposits in relationships is essential for creating a strong and lasting bond. It helps to build trust, understanding, and mutual respect. It also helps to create a sense of safety and security, which can be especially important in marriages and long-term relationships. Making deposits in relationships can also help to reduce stress and create a more positive atmosphere. 

 

Making deposits in relationships doesn’t have to be complicated or expensive. It can be as simple as taking the time to really listen to your partner, expressing your love and appreciation, or doing something special for them. Taking the time to invest in your relationship can make a world of difference and will help to create a strong and lasting bond. 

 

Making deposits in relationships is an important part of creating a strong and healthy relationship. It helps to build trust, understanding, and mutual respect. It also helps to create a sense of safety and security. Taking the time to invest in your relationship can make a world of difference and will help to create a strong and lasting bond.

 

Set relationship goals annually.

One way to invest in your relationship is to set relationship goals annually. This is something that my husband and I have done since high school and have continued to do since we got married. Setting goals helps to create a roadmap for the upcoming year and gives us a sense of direction and purpose. We set goals for ourselves, each other, and as a family. This helps us to stay on the same page and ensures that we are all working towards the same goals. 

 

Setting goals is not just about achieving them, it is also about creating a sense of connection and purpose. When we set goals together, it helps us to stay connected and to focus on the same things. It also helps us to stay focused on our relationship and to remember why we are together. It is important to remember that setting relationship goals is not just about the end result, but about the journey. 

 

Another way to invest in your relationship is to use money for experiences instead of lavish gifts. Taking the time to do something together that you both enjoy is a great way to show your love and appreciation for each other. My husband recently bought me a word search book from Kroger, which is something I love to do. It was a great way for him to show me that he sees me and knows what I like. 

 

Making deposits in relationships is an important part of creating a strong and healthy relationship. Setting relationship goals annually and using money for experiences are two great ways to invest in your relationship. Doing these things helps to create a sense of connection, understanding, and purpose. It also helps to create a strong and lasting bond.

 

Click HERE to listen to the Shifting Our Sh!t podcast

Bite-Sized, Affordable Online Courses for Self-Care

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Self-Care for ALL!!

Whether you have never been to therapy before or you have graduated from therapy, these courses are wonderful ways to learn and remind yourself how to best take care of yourself! These on-demand, self-study videos are offered in bite-sized nuggets, they also cost less than ONE therapy session! And they NEVER expire so you can watch them year after year to remind yourself of what you learned. How awesome is that?

Current Course Offerings

The Art of Saying “No”

Reclaim your time and energy by learning how to think about boundaries in new ways. None of us need MORE to do, but what if we could THINK about things in new ways and have AHA moments?! CLICK HERE to find out more!

Dealing with Difficult People

We all have that person. You know who I’m talking about! That one person that is uber difficult to be around or talk with and sucks the life out of you.  This short and affordable course gives you new insight and methods in dealing with that person so you don’t feel so overpowered by that person and you can gain your energy back! CLICK HERE to find out more!

Let That S#!t Go!

This one-hour deeply relaxing mindfulness meditation helps you let go of the mental, emotional, and behavioral patterns you have been stuck in. Oftentimes we need to release these patterns so we can move forward into new patterns that work better for us. CLICK HERE to find out more!

Time Efficient & Affordable!

Courses range from a total of 75 minutes to less than 2 hours and are segmented into 12-minute (or less) videos. The one exception is with Let That S#!t Go!, which is one continuous hour for maximum relaxation and integration.
Prices currently range between $18.88 and $74 depending on the course, length of time, and amount of information given.

FREE Course Giveaway Opportunity!

On the last Friday of every month, we pick a winner for a free book or free course giveaway through the initial pop-up form on our website. If you’d like to enter to win, please do so below!
boundaries

Boundaries, Self-Care & Difficult People: Part 1

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On Episode 23, Part One of SOS, Rob and Megan discuss difficult people and the challenge of setting boundaries and practicing self-care with individuals who demand attention or participation. They explore different types of difficult people and the reasons why it can be hard to say no, particularly for people with high empathy. The episode highlights the importance of taking care of oneself and recognizing when it’s necessary to say no.

Set healthy boundaries.

Setting healthy boundaries is an important part of life. Whether it be in relationships with family, friends, or co-workers, learning how to set boundaries can help us take better care of ourselves and protect our emotional and physical health.

One of the most common issues people face when it comes to setting boundaries is dealing with difficult people. Difficult people can come in many forms, such as a boss, spouse, neighbor, or even one of your own children. In these cases, it is important to remember that it is not your responsibility to take care of someone else, but rather to take care of yourself. This can be especially challenging for those who are highly sensitive or empaths, as they often feel a strong sense of responsibility to help others.

When it comes to setting boundaries, it is important to remember that saying “no” is an acceptable response. It is not necessary to feel guilty for saying no, as it is perfectly acceptable to take care of yourself first. Additionally, it is important to remember that when it comes to setting boundaries, it is an art. It is not necessary to be harsh or abrupt, but rather to be honest and direct. 

In order to set healthy boundaries, it is important to practice self-care. This can include taking time for yourself to relax and recharge, as well as taking time to practice the art of saying no. It is important to remember that it is okay to take care of yourself in order to protect your own emotional and physical health. 

Overall, setting healthy boundaries is an important part of life. It is important to remember that it is okay to take care of yourself and to practice the art of saying no. Taking the time to practice self-care and learn how to set boundaries can help protect our emotional and physical health.

Pressure versus Choice.

When it comes to taking care of ourselves, it is important to be honest with ourselves and with those around us. We could be aware of our own capabilities and limitations and be honest about what we can and cannot do. This helps us to take care of ourselves and also encourages those around us to do the same. Setting boundaries can also help us to stay in control of our lives and help us to manage our stress levels.

Sometimes, it can be difficult to say no. Stress can make it harder to set boundaries and it can create a sense of urgency. This can lead to us feeling like we “should” be doing something or that we “should” have already done something. We need to be aware of this and learn to replace the word “should” with “could”. This can help us to recognize the difference between pressure and choice.

 

We could also be aware of the “shoulds” in our internal dialogue. It is easy to get caught up in “shoulding” all over ourselves and we need to be mindful of this. We can also help others to become aware of the “shoulds” by talking about them and helping them to recognize when they are saying or hearing the word “should.”

 

Setting boundaries and taking care of ourselves is important for our emotional and physical health. We need to be honest with ourselves and with those around us about our capabilities and limitations. We could also be aware of the “shoulds” in our internal dialogue and learn to replace them with “could”. With practice, we can learn to set healthy boundaries and take better care of ourselves.

Practice Self-Care.

It is natural to want to help others and contribute to the world. We have a desire to be of service and to make a difference. But it is important to remember that our own wellbeing is just as important as the wellbeing of others. We can be of service and do good in the world without sacrificing our own needs. We could be mindful of our values, and recognize when our emotions are pushing us to do something that is not in line with our values. We could also be aware of our own limitations and recognize that we cannot do everything.

 Setting boundaries is not always easy, especially when it comes to dealing with difficult people. It can be hard to stand up for ourselves and set limits with people who are used to getting their way. But it is important to remember that we have the right to do what is best for us. We could be clear and direct when communicating our boundaries and expectations, and be consistent in following through with them.

It is also important to practice self-care. We need to make sure that we are taking care of ourselves and that we are getting the rest and relaxation that we need. We could also be mindful of our emotional needs and take time to nurture our relationships. Taking care of ourselves and setting healthy boundaries can help us to feel more empowered and in control of our lives.

Setting boundaries and taking care of ourselves is an important part of maintaining our emotional and physical health. We could be aware of our values and our limitations, and be mindful of the “shoulds” in our internal dialogue. We could also be clear and direct when setting boundaries and expectations, and practice self-care. With practice, we can learn to set healthy boundaries and take better care of ourselves.

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Mindfulness Center, Louisville, mindfulness, center, megan, bartley, bayles

Expanded and Rebranded: Louisville Mindfulness Center Becomes The Mindfulness Center

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Expanded and Rebranded: Louisville-Original Mindfulness and Therapy Center Rejuvenates Brand and Opens New Locations

 

A therapy and meditation center founded in Louisville, KY – Louisville Mindfulness Center – has rebranded and expanded under a new name: The Mindfulness Center. By rebranding with a new company name that is not tied to any one physical location, The Mindfulness Center has begun to align with their goal to be a global presence, creating the opportunity to expand into new regions with additional physical locations while looking forward to future growth. Their present list of Mindfulness Centers includes:

Additionally, they have expanded the reach of their services throughout all of Kentucky, as well as other states, with telehealth services available to those who reside in Indiana and Florida.

The Mindfulness Center’s rebrand has come with slight internal shifts to define and implement a brand guide that has been tasked with unifying content, colors, and staff, in addition to drawing brand recognition that will resonate through their myriad of present and future endeavors. While keeping their core colors, The Mindfulness Center has rebranded with an added gold tone along with more vibrant hues of red and blue that create contrast, but also hold deeper meaning, according to The Mindfulness Center founder, author, and therapist, Megan B. Bartley.

“It represents balance and change,” Bartley explains, pointing out the contrast in both the physical colors and how the colors can be perceived. “Will red be viewed as aggressive or passionate? Will blue be seen as sad or calming? By exploring new perspectives, we can see things in a new light and that’s what this color palette represents: a shift in perspective and the duality of all things.”

According to Bartley, color is not the only element of their brand that they have kept, remodeled, and defined in the rebrand; their circular logo has also been carried over with additional meaning, having been a branding staple since the company was founded.

She explains that the logo is more than just a circle, as some people see it. Universally, the circle has been revered as sacred, with Bartley recalling examples such as Enso, the Ouroboros, the Flower of Life, Mandala, and Yin and Yang.

“We are The Mindfulness Center – we revolve around balanced, mindful behaviors and conscious, intentional actions. The circle represents wholeness, flow, movement, change, and balance; that’s who we want to be!” Bartley says.

Embracing a Global Presence
When asked what was next on The Mindfulness Center’s docket, Bartley laughed, citing big goals and exciting new developments, including:

1. A new book release to add to the existing one that she has already published:

2. Staff Appearances on television, most recently WHAS Great Day Live
3. New Episodes on their recently-released podcast, Shifting Our Sh!t, or S.O.S., which is available on their website, Spotify, Apple Podcasts, and YouTube.

4. A new Beginner’s Meditation Class Series for mindful meditation

“We’ve been embracing a more global presence with our desire to be more accessible to more people,” Bartley says, referencing their expansion nationally and internationally. “Friends outside of Kentucky kept saying, ‘I wish I had a Mindfulness Center near me.'”

Accessibility is important to Bartley, who likes to point people to the free and low-cost offerings on The Mindfulness Center’s website, such as videos, guided meditations, blog posts, and worksheets. The Mindfulness Center’s sister website, The Mindfulness Classes, offers affordable and comprehensive online courses such as “The Art of Saying No” and “Dealing with Difficult People”.

In addition to the expansion of location, The Mindfulness Center has broadened their audience focus, incorporating a targeted demographic of other mental health providers who are striving for excellence. With job opportunities, continued educational training, and provider-centric content, Bartley comments that part of their new mission is to “nurture the nurturers.”

About The Mindfulness Center
At The Mindfulness Center, their mission is to help you find peace and joy in your life and relationships. By ensuring that their clients have practical, easy-to-use tools to utilize as they deal with all of life’s stressors, they focus on mindset while acknowledging behavior, promote wellness while honoring that there is illness, and look at what can be done in the present while remaining aware of the past’s effect while looking forward to future goals.

The Mindfulness Center currently employs one therapy dog-in-training, Lemon Drop, as well as 12 providers with specialties across the board ranging from couples and relationship therapy, dealing with difficult people, ending a relationship well, anxiety reduction, anger management, substance abuse, spirituality, and resistance to change. They also cater to specific demographics, such as young professionals, entrepreneurs, executives, nonprofit leadership, and their families.

View the Press Release HERE!

optimism

Technology & Mindfulness

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by Britt Riddle

I noticed recently that my smartwatch was giving me the “high heart rate” alarm more often than usual, which got me curious about how, if my watch can give me clues about when my nervous system may be heading toward dysregulation, I might also use it to help me move toward increased balance and emotional regulation.

If you wear a smartwatch, you’re likely familiar with the haptic sensation—that silent, slight vibration that provides tactile feedback—it’s just noticeable enough to notify us of a text, email, or movement goal, but undetectable to those around us. I downloaded a metronome app (mine is called Pulse, I’m sure there are many others) and set the metronome beat slower and slower. With each beat, I felt the haptic vibration on my wrist, and within a couple of minutes, I noticed my heart rate was decreasing—my heart rate and inhales/exhales were falling into sync with the rhythm of the vibration of the metronome.

This is a process called entrainment: when our body syncs with an external rhythm. This happens naturally when we dance to the beat of music we’re listening to or tap our fingers or feet to the rhythm of a sound we hear in our environment. When our nervous systems are heightened and we are in a state of fight, flight, or freeze, entrainment can help us start to shift from feeling tense, restless, and on edge to a state of relaxation. Our breathing and heart rate slow down, our muscles begin to relax, and we can bring ourselves back to the present moment where we can then choose to respond rather than react.

I usually set the metronome app on my watch to about 60 beats per minute for 3-5 minutes, and the more often I use it, the more easily my heart rate and breathing begin to sync with its rhythms. I also discovered an app called Sense Relief that provides haptic vibrations for three minutes straight, which I find helpful for bringing me mindfully back to the present when I am feeling stress rise in my mind and body. These gentle vibrations act as a cue, reminding me to take a deep breath and/or do a quick body scan to check in with how I am feeling and what I need.

As a therapist (and human), I love making technology work for/with me and my clients. The great thing aboutBritt, Riddle, Religious, Spiritual, Development, Injury using haptic vibration is that it can be used anywhere—in meetings at work, in between classes at school, out and about, or at home—to increase feelings of calm and peace.

If you are interested in exploring more about mindfulness, stress, and emotional regulation, I would be glad to talk with you to see how we might work together. You can contact me or schedule a free 10-minute consultation or first appointment with me here.

I look forward to hearing from you!

Britt Riddle, DMin, MDiv, MAMFT has over fifteen years of experience working in various helping professions and navigating and recovering from compassion fatigue and burnout. She specializes in working with people in helping professions who want to prevent or reduce compassion fatigue—by clarifying their values, nurturing inner peace, cultivating mindfulness practices and perspectives, and rediscovering what brings joy in their lives.

 

 

Andy, Vasily, TedTalk, Morale, Workplace

Boosting Mental Health and Morale in the Workplace

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Andy, Vasily, TedTalk, Morale, WorkplaceMegan B. Bartley‘s friend, Andy Vasily, has an AWESOME podcast called Run Your Life Podcast. Recently he did an episode on Boosting Mental Health and Morale in the Workplace. This 20-minute episode is packed with wonderfully insightful information that Megan uses in her role as the Founding Director of The Mindfulness Center. While this episode is geared toward leaders in an “organization,” the reality is that we are all leaders (see more below). Not only can you apply this information at work, you can also put it to use at home.

Some wonderful insights from this podcast episode:

“Consistently good enough beats occasionally great!”
-Daniel Pink

“Leadership is about communicating others’ worth and potential so clearly that they are inspired to see it in themselves.”
-Stephen Covey
The most powerful form of appreciation is face-to-face one-to-one interactions, rather than whole group appreciation.
Leaders have an outsized impact on organizational culture.
Leadership Impact for Morale in the Workplace:
A – Acknowledge—connect through quick, daily, positive interactions/check-ins
B – Be Mindful—Breathing and personal mindfulness (5-10 min./day); self-compassion; leadership is hard work
C – Compassion-Focused—builds morale and well-being in the workplace when COMBINED with action (empathy + action = compassion)

Did you know The Mindfulness Center offers Mindfulness to Organizations?!

Yes, and… we do it with the intention of building a workplace culture that acknowledges stress, burnout, trauma exposure (perhaps in medical or religious fields)—and the resulting mental and physical health risks—and empowers staff to work towards balanced self-care, emotional regulation, effective stress management, increased communication, and overall wellness.

Stress and compassion fatigue are normal responses to the complex and overwhelming situations we may find ourselves in our personal lives, and at work.

Let’s face it, none of us need MORE to do. Our work with organizations looks at how they might think about stress in new ways. We like to set people up for success and are looking for win-win scenarios so people feel more successful in their life.  

How you show up with others invites those people to show up that way with you.

Whether you are actively in a leadership role or not, there are people you are surrounding yourself with that are attuning to you. How you are resonating with others may be evident in how those around you show up with you. They could be “mirroring” the energy and presence they are getting from you.

 Potential areas organizations may choose to focus on:

  • Identify how stress manifests in individuals and workplace systems and how mindfulness can increase capacity for resilience and cognitive flexibility
  • Recognize risk factors and protective factors for compassion fatigue, vicarious trauma, and burnout and cultivate a mindset and environment that nurtures the potential for compassion resilience
  • Exercise a mindfulness mindset to regulate emotions and respond adeptly and creatively in challenging situations
  • Apply mindful strategies in order to develop a broader perspective that supports effective communication and connection
  • Develop a personal mindfulness strategy to utilize when experiencing workplace/personal stressors

Research shows some interesting information:

  • Specific risk factors and protective factors have been identified for compassion fatigue, vicarious trauma, and burnout, which means perspectives, skills, and environmental changes can be learned and implemented to reduce risk factors and increase protective factors.[1]
  • People and workplaces that foster resilience on a regular basis create an environment where employees feel less stressed, experience fewer feelings of imposter syndrome, are more socially connected, and are more purposeful than those who don’t.

Britt, Riddle, Religious, Spiritual, Development, Injury

The Mindfulness Center would love to help boost morale, mental health, and mindfulness in your organization!

Not only can we do this with your employees, but also with your leadership team. Oftentimes leaders have a hard time spending time connecting with their teams when the leaders don’t feel like they are being mentally and emotionally supported. Reach out to Britt Riddle to chat more! We look forward to connecting!

Making Friends With Money

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Shifting Our Sh!t Podcast Episode #20: Megan Bayles Bartley tells co-host Rob Giltner all about her annual January retreat in Napa Valley. The weather in the area was unpredictable, with pouring rain and occasional sunshine. Megan discussed a new book she has written which contains exercises to help reset and reframe. She also discussed her new theme for the year, which she had come up with even before the retreat.

Here are some takeaways from Episode #20:

Set goals and achieve them.

Setting goals and achieving them is an important part of life and can help us to reach our fullest potential. Having clear objectives and working towards them can provide us with a sense of accomplishment and purpose. On the SOS podcast, we will explore the importance of setting goals and how to go about achieving them.

Setting goals can help to provide us with focus and direction. It can help us to break down our long-term goals into smaller, achievable steps. We can also set short-term goals to help us stay motivated and on track. It is important to remember that goals should be realistic, measurable, and achievable.

Once we have set our objectives, we can create a plan of action. This plan should include a timeline for completing each goal, as well as a list of resources and support that we may need to achieve them. It is also important to set checkpoints along the way to help us measure our progress.

In addition to setting goals, it is important to stay motivated and focused. It can be easy to get distracted or discouraged, but it is important to remember why we set the goals in the first place and to stay focused on our end goal. We can also use positive affirmations and self-talk to help us stay motivated.

Megan recently returned from a retreat that she attended to help her set goals and achieve them. She and her fellow participants developed a theme for the year based on what they visualized for themselves at the end of the year. They also made bracelets with their theme word to remind them of their goals.

Setting goals and achieving them can help us to reach our fullest potential. It is important to set realistic, measurable, and achievable goals and to create a plan of action with a timeline for completing each goal. We should also stay motivated and focused on our end goal and use positive affirmations and self-talk to help us stay on track. By following these steps, we can set goals and achieve them.

Greed makes me uncomfortable.

However, when it comes to money and greed, I find it difficult to stay motivated and focused. Greed makes me uncomfortable and I feel like it is a distraction from my real goals. Greed can lead to an unhealthy obsession with money and material possessions. It can also lead to a feeling of entitlement, which can be damaging to our relationships and our overall well-being.

When I think of the amount of money that some of the wealthiest people in the world have, I think of all the good I could do with that money. I think of how I could help those in need and improve the lives of so many people. It’s not that I want to be greedy, but I do want to use my resources to make the world a better place.

I have come to realize that money can be a powerful tool for good. It can be used to fund research, support education, and provide access to basic necessities for those in need. Money can also be used to provide resources for people to pursue their dreams and create a better life for themselves.

In order to use money for good, I have to change my mindset and focus on the positive impact that money can have. I need to be mindful of my spending and focus on investing in what will bring me the most joy and fulfillment. I need to be aware of my own entitlement and recognize that money can be a powerful tool for good.

Greed can make us feel uncomfortable, but it doesn’t have to be a bad thing. We can use money to create positive change in the world. We just need to change our mindset and focus on the positive impact that money can have. With the right mindset, we can use money for good and create a better world for everyone.

Make money without guilt.

Money can be a powerful tool for making positive changes in the world. We can use it to fund projects for the benefit of others, to start businesses that create jobs and economic opportunities, and to invest in education and healthcare. We can also use money to support charities and organizations that are doing good in the world. Money can be used to help those in need and to make a positive difference in the lives of others.

At the same time, we need to be careful not to fall into the trap of feeling guilty when we make money. Money is a tool and it can be used for good or bad, but it doesn’t have to be seen as a negative thing. We can use money to create positive change and to make a difference in the world.

It is important to remember that money is not the only way to make a difference. We can also use our time, knowledge, and skills to help others. We can volunteer our time to help those in need, or use our skills to create something that will benefit others. We can also use our knowledge to educate and empower others.

Making money without guilt is possible if we remember to focus on the positive impact that money can have. We can use money to create positive changes in the world, and we can also use our time, knowledge, and skills to make a difference. With the right mindset, we can make money without guilt and use it to make the world a better place.

Work on your fears.

Money can be a source of fear for many people. Whether it’s the fear of not having enough money, or the fear of having too much, money can be a source of anxiety. We can be afraid to talk about money, because it can be a sensitive subject. We may feel embarrassed to talk about our financial situation, or we may feel ashamed of our money habits. We may also be afraid to take risks with our money, because we don’t want to make a mistake that could cost us in the long run.

It’s important to remember that money is just a tool, and it’s up to us how we use it. We can use money to help others, to invest in our future, or to create a comfortable lifestyle for ourselves. We can also use money to work on our fears. When we work on our fears, we can become more confident with our money decisions and more comfortable with our financial situation.

Working on our fears can help us to make more informed decisions about our money. We can learn to be more mindful about our spending, and we can become more aware of our financial goals. We can also become more aware of our money habits and how they affect our financial situation. When we understand our money habits, we can make more informed decisions and take better control of our financial future.

Working on our fears can also help us to become more confident in our money decisions. We can learn to trust our intuition and be more comfortable with taking risks. We can also become more confident in making money decisions that are in our best interest. Working on our fears can help us to become more confident in our money decisions and more comfortable with our financial situation.

Working on our fears can help us to make better money decisions, become more confident with our money decisions, and become more comfortable with our financial situation. We can use money to create positive changes in the world, and we can also use our time, knowledge, and skills to make a difference. With the right mindset, we can make money without guilt and use it to make the world a better place.

Work on yourself for growth.

Working on ourselves for growth can help us to form healthier relationships and build better connections with those around us. We can learn how to communicate better, how to listen and be more understanding, and how to support each other through difficult times. By developing our interpersonal skills, we can create a more harmonious atmosphere in our lives and in the lives of those around us.

Working on ourselves can also help us to manage our anxiety, depression, and other mental health issues. We can learn how to better manage our emotions and how to cope with the stresses of life. We can also learn how to better regulate our thoughts and feelings, which can help to reduce our stress levels and improve our mental health.

The concept of past lives can be an interesting one to explore. Although we may not have all the answers, there is something to be said for exploring the possibilities. We can take a class on past life exploration and learn more about the concept. We can also take the time to reflect on our own lives and the experiences that have shaped us.

The journey of self-growth is an ongoing one, and it can be a rewarding experience. We can learn how to better manage our money, relationships, and mental health. We can explore the concept of past lives and reflect on our own experiences. Taking the time to work on ourselves for growth can help us to create positive changes in our lives and in the world.

Continuting education, mindfulness, megan, bartley

Continuting Education Opportunities: Private Practice Success Strategies

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We are excited to announce we are now offering Continuing Education Opportunities for Mental Health Providers.

The Mindfulness Center was recently approved as a sponsor for continuing education courses by the Kentucky Board of Social Work. Megan Bayles Bartley is scheduled to teach therapists techniques she’s learned from Lynn Grodski, Casey Truffo, Therapist Consultants, and others, to best take care of themselves as they build a successful, thriving private practice from a systemic/holistic framework.

Participants will learn 1) what “Success” means differently for each therapist, 2) practice-building techniques therapists can use to achieve what “Success” means to them, and 3) how to set mindful boundaries with clients and practice responsibilities for therapist self-care.

The Mindfulness Center is waiting on sponsor approval from the Kentucky Board of Licensure for Marriage and Family Therapists.

For training dates and locations, please visit us HERE!

finding your new now

Creating the Emotions You WANT!

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Let’s recap Episode 22 of Shifting Our Sh!t (S.O.S.) Podcast: Megan and Rob catch up after Megan’s trip to the Bahamas and discuss the possibility of it being a future retreat location. Megan recently appeared on WHAS news and discussed how to focus on mental health, self-compassion, and being one’s own Valentine. They also discuss Megan’s painting, “Me and Peace,” which is inspired by her meditation on peace and reflects her thoughts on bringing peace to individuals, relationships, and larger communities.

Find inner peace.

Finding inner peace can be a difficult journey, especially in today’s world with so much chaos and stress. It can be hard to find a moment of stillness and clarity amidst the noise. However, it is possible to find inner peace and it starts with being mindful and present. 

 

Megan Bartley and Rob Giltner, the hosts of the SOS podcast, recently discussed finding inner peace. Megan had just returned from a trip to the Bahamas, where she was able to take a break and relax. She also discussed her son Jack, who is now seven months old. With a baby in the house, Megan has to be more aware and present. This is a great reminder that even with a chaotic life, it is possible to find moments of peace.

 

Megan also discussed her recent appearances on WHAs with a great day live. Her topics included focusing on mental health and mindfulness in the New Year, and how to be your own Valentine and practice self-compassion. These are great topics for anyone looking to find inner peace.

 

Megan also discussed the artwork behind her, which is a hand folding a piece sign and the word Pax, which is the Latin word for peace. Megan has been meditating on peace and how to bring it to individuals, relationships, and communities. This is an important reminder that peace starts within ourselves and we can help spread it to others.

 

FIND INNER PEACE:

Finding inner peace can be a difficult journey, but it is possible. It starts with being mindful and present, and taking the time to focus on mental health and practice self-compassion. It also involves being aware of our thoughts and feelings and how they impact us and the people around us. Finally, it is important to remember that peace starts within ourselves and we can help spread it to others. With these tips, we can all find inner peace.

 

3 Ways to create positive emotions deliberately. 

  1. One way to create inner peace is to deliberately create positive emotions. This means that instead of letting our emotions take over us, we can take the time to be mindful and deliberate in our thoughts and feelings. We can do this by focusing on the positive aspects of our lives and the people around us. For example, if we are feeling angry or frustrated, we can take the time to think about all the good things that are happening in our lives and the people who care about us. This can help us to shift our focus away from the negative and towards the positive. 
  2. Another way to create positive emotions deliberately is to practice self-care. This may include taking a break from stressful situations, engaging in activities that you enjoy, and getting enough rest. Taking the time to take care of yourself can help to reduce stress and create a sense of inner peace.
  3. Finally, we can create positive emotions deliberately by being kind to ourselves and others. This means being mindful of our words and actions and treating ourselves and those around us with kindness. We can also practice gratitude and appreciation for the things we have in our lives, as well as for the people who are important to us. 

Creating positive emotions deliberately is an important part of finding inner peace. By being mindful and deliberate in our thoughts and feelings, taking the time to practice self-care, and being kind to ourselves and others, we can create a sense of inner peace and harmony. With these tips, we can all find inner peace and create positive emotions deliberately.

 

Empathize to create safety. 

However, it is also important to be mindful of the emotions of others and to try to empathize with them. Empathy is the ability to understand and share the feelings of another. It is a powerful tool that can be used to create safety in relationships, both romantic and platonic.

 

When we empathize with someone, we are able to view the situation from their perspective. We can understand why they are feeling hurt, angry, or sad, and we can provide comfort and support. This understanding can help to bridge the gap between two people, allowing them to communicate more effectively and work through their differences.

 

Empathy also allows us to recognize when someone is feeling overwhelmed or stressed out. By being mindful of their emotions, we can provide a listening ear and a comforting presence. We can also offer advice and support, or simply listen without judgment. This can help to create a safe space in which both parties can express themselves and work through their issues.

 

Finally, empathy can help to create a sense of trust and understanding between two people. When we take the time to listen and understand the feelings of another, we are showing that we care about their feelings and their needs. This can help to build a strong bond between two people, creating a safe and secure environment for both parties.

 

Empathy is an important tool that can be used to create safety in relationships. By being mindful of the feelings of others and taking the time to understand their perspective, we can create a space of understanding and trust. This can help to bridge the gap between two people, allowing them to communicate more effectively and work through their differences. In this way, empathy can be used to create a safe and secure environment for both parties.

 

Seek help for relationships. 

Unfortunately, it can be difficult to create and maintain empathy in a relationship. This is especially true if there has been a history of hurt or trauma. In these cases, it can be difficult to break the cycle of negative patterns that have been established. It is important to remember that it is possible to shift the dynamic and create a new, healthier relationship. 

 

One way to do this is to seek help from a professional. Couples therapy can be an effective way to break the cycle of negativity and create a new way of relating to one another. Therapists can help couples to better understand each other, to express themselves in a healthy way, and to develop a new way of communicating. They can also provide tools to help couples to create a more compassionate and understanding environment.

 

It is important to remember that seeking help for relationships is not a sign of weakness. On the contrary, it is a sign of strength and commitment to creating a healthier and more fulfilling relationship. Taking the time to invest in a relationship and to seek help when needed can be an incredibly rewarding experience. It can help to create a space of understanding and trust, allowing both parties to feel more connected and secure. 

 

Overall, seeking help for relationships is an important step in creating a healthier and more fulfilling relationship. By taking the time to understand each other and to seek professional help when needed, couples can create a safe and secure environment for both parties. This can help to break the cycle of negativity and create a new way of relating to one another.

 

Relationships require evolution. 

When it comes to relationships, it is important to remember that they require evolution. Relationships can change over time, and it is important to recognize and accept these changes. As couples progress through different stages of their relationship, they must learn to adjust and adapt to the changes that come with each stage. Whether it is a new baby, a new job, or just a new stage of life, couples must continue to work together to make sure their relationship remains strong. 

 

Couples therapy can be an effective way of helping couples to understand and work through the changes that come with each stage of the relationship. It can provide a space for couples to talk openly and honestly about their feelings and experiences. It can also provide a safe and secure environment for couples to express their needs and wants, and to work together to find solutions to any issues that may arise. 

 

It is also important for couples to remember that communication is key. It is important that both parties feel heard and listened to, and that they are able to express their feelings and needs. This can help to create a stronger bond and understanding between the two parties. 

 

Relationships require evolution, and it is important for couples to recognize and accept this. By taking the time to understand each other and to seek help when needed, couples can create a safe and secure environment for both parties. This can help to break the cycle of negativity and create a new way of relating to one another.

 

Evolve and manage anxiety in relationships.

One of the most important aspects of managing anxiety in relationships is to recognize when it is present. Anxiety can manifest itself in various ways, such as feeling overwhelmed, lacking confidence, or feeling stuck in a negative cycle of thoughts. It is important to recognize these feelings and to talk to your partner about them. By communicating openly and honestly with each other, couples can work together to manage anxiety and create a safe and secure environment.

 

It can also be beneficial to seek professional help when needed. Couples therapy can provide a safe space for couples to discuss their feelings and to work on understanding each other better. This can help to create a stronger bond between partners and to break the cycle of negative thoughts and feelings.

 

In addition to seeking professional help, couples can also take steps to manage their own anxiety. For example, taking time for self-care and engaging in activities that bring joy can help to reduce stress and create a more positive outlook. Additionally, couples can practice mindfulness and meditation to help them stay in the moment and to manage their anxiety.

 

Evolution and managing anxiety in relationships is an ongoing process. It is important for couples to recognize that relationships require effort and to take the time to understand each other. By taking the time to communicate openly and honestly and to seek professional help when needed, couples can create a safe and secure environment for both parties. This can help to break the cycle of negativity and create a new way of relating to one another.

 

Show yourself compassion. 

One way to create a new way of relating is to practice self-compassion. Self-compassion is the practice of being kind to ourselves and understanding our own feelings and emotions. It is important to recognize that it is okay to make mistakes and to forgive ourselves for them. We could not be too hard on ourselves and instead, focus on the positive aspects of our lives. 

 

Self-compassion can help to break the cycle of negative thinking and create a more positive outlook on life. It can also help to reduce stress and anxiety. It is important to recognize that we are all human and that it is okay to make mistakes. We could not be too hard on ourselves and instead, focus on the positive aspects of our lives.

 

When it comes to creating a new way of relating to one another, it is also important to recognize that we are all different. We all have our own individual beliefs, values, and opinions. It is important to be open to learning from one another and to be respectful of each other’s differences. 

 

Self-compassion is an important part of creating a healthy relationship. It is important to recognize that we are all human and that it is okay to make mistakes. We could not be too hard on ourselves and instead, focus on the positive aspects of our lives. We could also be open to learning from one another and being respectful of each other’s differences. By practicing self-compassion, we can create a healthier and more positive relationship with ourselves and with those around us.

 

Empower yourself to find the right fit.

When it comes to finding the right fit for a relationship, it is important to empower yourself and to take the time to find the right person for you. It is important to be honest with yourself and to take the time to explore different options. It is also important to be open to new experiences and to be willing to listen to the advice of others. By doing this, we can gain a better understanding of ourselves and of the person we are looking for.

 

It is also important to be aware of the different types of therapists available and to take the time to find the right fit for you. Different therapists have different approaches and it is important to find the one that best suits your needs. It is also important to be open to trying different types of therapy and to be willing to work with a therapist who is not the perfect fit. By doing this, we can gain a better understanding of the different types of therapies available and the different approaches that may be more suitable for us.

 

Finally, it is important to recognize that relationships take effort and that it is important to be patient and to be willing to put in the work. It is important to be open to learning and to be willing to communicate with each other. By doing this, we can create a healthier and more positive relationship with ourselves and with those around us.

 

In conclusion, it is important to empower yourself to find the right fit for a relationship. It is important to be honest with yourself and to take the time to explore different options. It is also important to be aware of the different types of therapists available and to take the time to find the right fit for you. Finally, it is important to recognize that relationships take effort and that it is important to be patient and to be willing to put in the work. By practicing self-compassion and by being open to learning and communicating, we can create a healthier and more positive relationship with ourselves and with those around us.

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