Put it in a bubble

One Small Shift

Have you ever felt like real change was out of reach because you did not know where to start or everything just felt too overwhelming to tackle? In this episode Marilyn talks about why we do not need a big dramatic overhaul to start moving forward. We just need one small shift. Through personal experience and real life examples Marilyn walks us through why trying to change everything at once is one of the biggest reasons we give up, and how one small quiet change done consistently can make a bigger difference than we ever expected. This episode is a reminder that progress does not always look like progress while it is happening, and that is okay. Whether we are navigating a hard relationship, pushing through a tough emotional season, or just trying to break a negative pattern, this episode meets us right where we are and gives us something real and simple to hold onto. In this episode: * Why trying to change everything at once sets us up to quit * How one small shift in a relationship can change the whole dynamic * What consistent small changes look like during a hard emotional season * Why we need to stop keeping score on ourselves * How to use the bubble method when the pressure to fix everything feels like too much * A simple practical exercise we can start using this week This week's small shift: When we feel ourselves going negative, stop, breathe, count to ten, and find one positive thing to focus on. Simple, immediate, and it works. If you are struggling: You are not alone and you do not have to face this by yourself. If you are in crisis or feeling unsafe please reach out for help right away. 988 Suicide and Crisis Lifeline Call or text 988 anytime day or night. Free confidential support is available 24 hours a day 7 days a week. Connect with Marilyn: www.MarilynBarker. [http://www.MarilynBarker.com]com #PutItInABubble #MentalHealth #OneSmallShift #MindsetShift #PersonalGrowth #YouAreNotAlone #MentalWellness #SelfCare #ProgressNotPerfection #LetItGo #EmotionalHealth #SmallStepsBigChange #GrowthMindset #BePatientWithYourself #BlowItAway

The Weight Nobody Sees

Have you ever felt exhausted in a way that you just cannot explain? Like you are holding everything together on the outside but quietly falling apart on the inside? In this episode Marilyn gets real about the invisible weight so many of us carry every single day, the kind that does not show up on your face or in your words but is very real just the same. Through honest personal reflection and relatable examples, Marilyn walks through what this invisible weight actually looks like, why we keep carrying it alone, and how to start giving yourself a little breathing room even when the weight does not go away completely. She also shares five simple coping tools you can reach for on the hard days, because sometimes you just need something practical to hold onto. This is not an episode about having it all figured out. It is an episode for anyone who is tired of pretending they are okay when they are not. And it is a reminder that you do not have to keep carrying it alone. In this episode: * What the invisible weight actually feels like from the inside * Two real life examples of how this shows up for different people * Why we hide our struggles even when the weight is too heavy to carry alone * How to use the bubble method when the weight feels overwhelming * Five simple coping tools for hard days including journaling, meditation, breathing, the bubble method, and grounding If you are struggling: You are not alone and you do not have to face this by yourself. If you are in crisis or feeling unsafe please reach out for help right away. 988 Suicide and Crisis Lifeline Call or text 988 anytime, day or night. Free, confidential support is available 24 hours a day, 7 days a week. Connect with Marilyn: www.MarilynBarker.com [http://www.MarilynBarker.com] #PutItInABubble #MentalHealth #InvisibleStruggle #YouAreNotAlone #MentalWellness #CopingSkills #AnxietySupport #DepressionAwareness #PersonalGrowth #MindsetShift #SelfCare #LetItGo #GrowthMindset #EmotionalHealth #988

You Know Better. So Why Is It Still Hard?

Have you ever had a gut feeling about something, ignored it, and then watched it play out exactly the way you feared? You are not alone. In this episode, Marilyn gets real about the gap between what we know and what we actually do, and why that gap does not make you broken or weak. It just makes you human. Through personal stories and real-life examples, Marilyn walks through why we override our own instincts, what it costs us when we do, and how to start rebuilding trust with yourself one moment at a time. If you have ever beaten yourself up for not listening to what you already knew, this episode is for you. This is Season 4 of Put It in a Bubble, and we are going deeper this season. Not just talking about mindset, but what it actually looks like to live it out every single day. In this episode: * Why knowing better does not always mean doing better * The real reason our brain overrides our gut * Personal stories that show how this shows up in everyday life * How to use the bubble method in that critical moment of decision * Why beating yourself up is not the answer, and what to do instead Connect with Marilyn: www.MarilynBarker.com Hashtags: #PutItInABubble #MentalHealth #TrustYourGut #MindsetShift #SelfAwareness #YouKnowBetter #MentalWellness #LetItGo #PersonalGrowth #PodcastCommunity #BlowItAway #MindOverMatter #SelfTrust #EmotionalHealth #GrowthMindset

The Bubble Reset

As this season comes to a close, it’s time to pause, reflect, and reset. In this special episode of Put It in a Bubble, we step away from the usual pace and create space to look back on what you’ve experienced—and gently release what you’ve been carrying. Throughout this season, we’ve explored overwhelm, pressure, boundaries, mindset, rest, and letting go. And while each episode offered something different, they all lead to this moment. A reset. This episode guides you through a simple but powerful process of noticing what feels heavy, letting it go, and choosing what you want to carry forward. Because you don’t need to have everything figured out to move forward. You just need a moment of awareness… and the willingness to begin again. IN THIS EPISODE WE TALK ABOUT • Reflecting on your growth throughout the season • Recognizing what you’ve been carrying emotionally • Letting go of pressure, expectations, and mental weight • Creating space for clarity and calm • Choosing what you want to carry forward • Resetting without pressure or perfection A GENTLE RESET This episode includes a guided moment to: • Pause and breathe • Notice what feels heavy • Visualize releasing it • Create space for something new This is your moment to slow down and reconnect with yourself. REFLECTION QUESTIONS • What has shifted for me during this season? • What am I still carrying that feels heavy? • What am I ready to release? • What do I want to carry forward into what’s next? FINAL THOUGHT You don’t have to carry everything. You don’t have to have everything figured out. You are allowed to pause… reset… and begin again. If you’re ready to go deeper, the Put It in a Bubble book and workbook are available, and a guided course experience will be launching May 1st. When life feels heavy, when your mind feels full, when you need a moment to reset… Put it in a bubble. 🫧

Letting Go of What You Carry

Sometimes the weight we feel isn’t from what’s happening right now—it’s from everything we’ve been holding onto. In this episode of Put It in a Bubble, we explore what it means to let go of what you carry—the expectations, pressure, past experiences, and thoughts that quietly build over time. Holding onto everything can feel normal, but over time it becomes heavy. The truth is, just because you’ve been carrying something for a long time doesn’t mean you’re meant to carry it forever. This episode gently walks you through recognizing what you’re holding, understanding why it’s hard to release, and learning how to let go without pressure or guilt. Because letting go isn’t about forgetting—it’s about creating space for something lighter. IN THIS EPISODE WE TALK ABOUT • The hidden weight of expectations, pressure, and past experiences • Why holding everything in becomes exhausting over time • The belief that we have to handle everything alone • What letting go really means (and what it doesn’t mean) • How releasing emotional weight creates space for growth • Why letting go is a practice—not a one-time decision WHAT YOU MIGHT BE CARRYING • Pressure to be or do more • Expectations about how life “should” look • Past situations that still feel unresolved • Negative thoughts or beliefs that aren’t even yours Awareness is the first step to release. GENTLE WAYS TO BEGIN LETTING GO • Pause and notice what feels heavy • Ask yourself: “Do I need to carry this today?” • Share what you’re feeling instead of holding it in • Allow yourself to release things little by little Letting go doesn’t have to be dramatic—it can be quiet and intentional. REFLECTION QUESTIONS • What am I carrying right now that feels heavy? • Is this something I need to keep holding onto? • What would it feel like to release even part of it? • Where can I allow support instead of doing everything alone? FINAL THOUGHT You don’t have to carry everything. And you don’t have to carry it alone. When the weight builds, when your thoughts feel full, when everything feels heavy… Put it in a bubble. 🫧