Permission to Pause

Permission to Pause: Holiday Edition

It's the holiday season, and everything is encouraging us to go, go, go. Today's episode is about taking a few moments to yourself, reflecting on what holiday practices you actually want to put energy into, and a useful DBT skill that can help you be less reactive this month. I hope it helps you survive this busy time of the year with a bit more calm and intention. See you in the New Year!

Pausing Before Responding

Do you ever catch yourself saying “yes” before you even know what you want? In today’s episode, we explore the simple but powerful practice of pausing before responding. Taking a mindful moment that creates space between reaction and choice. We’ll talk about how learning to pause can help you honor your limits, values, and energy. You’ll leave with practical strategies to check in with yourself, notice urges to over-function, and respond from clarity instead of autopilot. Take a breath, settle in, and give yourself permission to pause. Learn more about therapy and resources at rosebudpsychotherapy.com or on Instagram @rosebud.psych [https://www.instagram.com/rosebud.psych]. This podcast is for educational and informational purposes only and is not a substitute for therapy or a therapeutic relationship.

The Rituals that Ground Us with Mary Anna Sharp, LPC

In this episode of Permission to Pause, Maggie sits down with therapist and mindfulness guide Mary Anna Sharp, MA, LPC to explore the healing power of rituals—the small, intentional acts that help us slow down, find meaning, and reconnect with ourselves. Together, they discuss how ritual can serve as a form of mindfulness and self-soothing, especially in seasons of transition or overwhelm. Mary Anna shares how she uses tea rituals as a grounding practice and offers insight into how anyone can begin cultivating rituals that feel supportive and personal—whether that’s lighting a candle before journaling, savoring a morning cup of tea, or creating space to breathe between the tasks of daily life. Tune in to hear: * What defines a ritual—and how it differs from routine * How ritual can regulate the nervous system and create safety * Why slowing down can help us reconnect with our values and purpose * How to begin your own mindful ritual practice (no incense required!) * Details about Mary Anna’s upcoming 4-week group on Rituals, Mindfulness, and Tea Learn more about Mary Anna’s work, therapy offerings, and upcoming group: Website: https://www.meghantoups.com/maryanna [https://www.meghantoups.com/maryanna] Instagram: @freelifecounseling Join her Rituals, Mindfulness, and Tea Group: Reach out to her at maryanna@mergeintohealth.com If you resonated with today’s conversation and want to explore therapy or mindfulness-based support with Maggie: Website: www.rosebudpsychotherapy.com Instagram: @rosebud.psych [https://www.instagram.com/rosebud.psych] Explore more episodes of Permission to Pause wherever you listen to podcasts. This podcast is for educational and entertainment purposes only and does not constitute therapy or a therapeutic relationship. If you are in need of mental health support, please reach out to a licensed provider in your area.

Seeking Belonging

Maggie's back after a short break - or rather, a pause. Today's episode explores Belonging. Belonging is one of our deepest human needs, yet is surprisingly hard to navigate. In this episode, we explore the tender balance between our yearning to be seen and known, and our instinct to protect ourselves from judgment, rejection, or hurt. Together, we’ll reflect on how fear, anxiety, and shame can get in the way of connection, and how to begin moving toward relationships, communities, and spaces that truly nurture us. You’ll be invited to pause and consider: * What belonging means to you * What gets in the way of connection * Gentle practices to recognize and cultivate belonging in your everyday life If loneliness, disconnection, or people-pleasing have kept you from feeling at home in yourself and with others, this episode is for you. If you found this episode meaningful, please follow Permission to Pause and share it with someone who might need it too. Learn more at rosebudpsychotherapy.com [https://www.rosebudpsychotherapy.com] or on Instagram at @rosebud.psych [https://www.instagram.com/rosebud.psych]. Disclaimer: This podcast is for educational and supportive purposes only. It is not therapy and does not constitute a therapeutic relationship.

Both Can Be True: Practicing Dialectical Thinking

What if two things that seem opposite can both be true? In this episode of Permission to Pause, we explore the concept of dialectical thinking—a core skill from Dialectical Behavior Therapy (DBT) that helps us move beyond black-and-white thinking. You’ll learn: * What dialectical thinking is * Why it can help ease anxiety, improve relationships, and reduce inner conflict * Practical examples of using “both/and” thinking in real life Whether you’re navigating a difficult decision, feeling torn between two feelings, or trying to understand someone else’s perspective, dialectical thinking offers a more balanced, compassionate way forward. For more content, you can follow Maggie on instagram @rosebud.psych, or read her blog at www.rosebudpsychotherapy.com. Disclaimer: Permission to Pause is here to share ideas, skills, and reflections you might find helpful in your daily life. It’s not a replacement for therapy or professional mental health care, and listening doesn’t create a therapist–client relationship. If you’re struggling or need more support, I encourage you to reach out to a licensed mental health professional in your area