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.

CLICK HERE TO LISTEN TO THE SHIFTING OUR SH!T PODCAST

 

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.

Compassion Fatigue, Anxiety, Caregiver, fatigue

Who Helps the Helpers?

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Is caring for others part of your job? Maybe you are a healthcare worker, faith leader, teacher, or non-profit leader who cares deeply about the people you serve, but sometimes you feel exhausted, frustrated, anxious, or irritable. If so, you may be experiencing compassion fatigue.

My name is Britt Riddle, and I have over fifteen years of experience working in a variety of helping professions and navigating and recovering from compassion fatigue and burnout. Compassion fatigue is a common response to the complex and overwhelming situations we may find ourselves in when working with people who have experienced trauma or other significant stressors in their lives. Now, as a therapist at The Mindfulness Center, I specialize 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.

Compassion fatigue refers to the emotional, physical, and spiritual exhaustion that comes from being consistently exposed to stressors in other peoples’ lives.

 Signs you may be experiencing compassion fatigue may include:

  • Emotional Exhaustion: Feeling overwhelmed, burned out, and emotionally drained from caring for others;
  • Physical Exhaustion: Experiencing physical symptoms such as fatigue, headaches, and difficulty sleeping;
  • Spiritual Exhaustion: Feeling disconnected from your values, beliefs, and sense of purpose;
  • Depersonalization: Feeling detached and removed from the people you are trying to help, and experiencing a decrease in empathy and compassion
  • Challenges with Emotional Regulation: Feelings such as anger, frustration, sadness, and hopelessness may feel more intense and may make it more difficult to feel grounded;
  • Decreased Sense of Self-Worth: Feeling that your work is unimportant and not making a difference.

 The good news is that researchers have identified specific risk factors and protective factors for compassion fatigue and burnout. This means we can work on shifting our perspectives, learning new skills, and making small changes to our environment to reduce compassion fatigue. When protective factors for compassion fatigue are cultivated, compassion resilience can emerge—the ability to maintain our physical, emotional, and spiritual well-being while compassionately caring for others.

People and workplaces that foster resilience on a regular basis create an environment where employees feel less stress, experience fewer feelings of imposter syndrome, are more socially connected, and find greater meaning in their work. This leads to greater work satisfaction, increased productivity, and less burnout/turnover.

 In addition to providing therapy, we often get requests from organizations about how we can support their work and their employees. We care best for others when we ourselves feel supported, which is why we would be glad to partner with you to customize trainings, workshops, and support/education groups to support your employees and organization as you do the important work of caring for others.

Britt, Riddle, Religious, Spiritual, Development, Injury If you are interested in exploring compassion fatigue and compassion resilience, either for yourself or your organization, I would be glad to talk with you more about this to see how we might work together. You can contact me or schedule a free 10-minute consultation or first appointment with me here: https://mindfulness-center.com/our-team/britt-riddle-dmin-mamft/. I look forward to hearing from you!

 

 

WHAS, Valentine, Be your own valentine, Megan Bartley, Megan, Mindfulness, Great, Day, Live

Be Your Own Valentine

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WHAS Great Day Live: The Mindfulness Center shares how you can be your own Valentine

Recently, Megan Bayles Bartley joined Great Day Live on WHAS to discuss how to practice self-compassion and be your own Valentine. Valentine’s Day can bring a lot of pressure and stress, especially for those who have experienced recent losses or are not coupled. Megan talks about the pressure that comes with the holiday and provides some tips for celebrating oneself, such as treating oneself to a favorite food or drink. The interview emphasizes the importance of taking small steps throughout the day toward self-compassion.

 

Practice self-compassion.

 

Valentine’s Day can be a difficult day for those who have recently suffered a loss or are uncoupled. Thankfully, the Mindfulness Center is offering advice on how to be your own Valentine and practice self-compassion. Self-compassion is a blend of kindness and love towards yourself, which can help to combat the inner critic that often speaks to us in a negative way. 

 

Megan Bayles Bartley, the director of the Mindfulness Center, explains that self-compassion is important because it helps to build a muscle that will eventually replace the negative inner critic. She advises that one can start to practice self-compassion by treating themselves to something special, like nachos at Porch Kitchen or wine at Koi. 

 

The Mindfulness Center offers various tools to help people practice self-compassion. They have a free podcast on Spotify and Apple, an online course on the art of saying no, and a special event to create a vision board. All of these tools are meant to be accessible to everyone. 

 

Self-compassion is not selfish, but rather a way to prioritize oneself and invite the people around us to do the same. Taking the time to practice self-compassion can help us to be our own perfect Valentine this Valentine’s Day.

 

Mindfulness Center giveaway.

The Mindfulness Center is offering a special giveaway for Valentine’s Day. This special giveaway is available to anyone who visits their website, mindfulness-center.com/whas. This giveaway includes a variety of goodies that will help people practice self-care and self-compassion. 

 

The goodies offered in the giveaway will help people practice mindfulness and self-compassion. This includes items such as aromatherapy candles, essential oils, and soothing music. These items will help to create a calming atmosphere for people to practice mindfulness. Additionally, Mindfulness Dash Center offers a variety of online courses and resources to help people learn more about mindfulness and self-compassion. 

 

The Mindfulness Dash Center giveaway is a great way to show yourself some love this Valentine’s Day. Taking the time to practice self-compassion is a great way to show yourself some love. By taking the time to practice self-care and self-compassion, we can create a more positive and peaceful atmosphere in our lives. 

 

If you’d like to learn more about The Mindfulness Center giveaway, simply visit their website at mindfulness-center.com/whas. There you will find all the information you need to take advantage of this special offer. So, this Valentine’s Day, why not show yourself some love and take advantage of The Mindfulness Center giveaway?

 

Watch the entire segment online HERE!

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