Put it in a bubble

Marilyn Barker
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  • MENTAL HEALTH

Put it in a Bubble is more than a podcast, it’s a reminder that you don’t have to carry the weight of the world on your shoulders. Each week, host Marilyn Barker shares stories, practical tools, and mindful strategies to help you release stress, reset your mind, and create space for what truly matters. Life today is noisy and overwhelming. Between work deadlines, family responsibilities, and the endless scroll of news and social media, it can feel impossible to find Focus. That’s where the “bubble” comes in: a simple but powerful practice of gathering up negativity, worry, or fear, and letting it drift away. Every episode offers encouragement, relatable insights, and easy-to-use techniques you can apply in everyday moments, whether it’s calming anxiety before bed, finding balance after a tough day, or learning to say no to what drains your energy. If you’re ready to let go of stress, discover practical ways to find calm, and embrace a more intentional life, this podcast is for you. Together, we’ll build a community that chooses calm and focus over chaos, one bubble at a time.

  1. 1H AGO

    Boundaries That Don’t Feel Harsh

    Setting boundaries doesn’t have to feel cold, confrontational, or guilt-ridden. In this episode, Marilyn explores how to create boundaries that protect your energy while still honoring who you are. This conversation reframes boundaries as acts of self-respect—not rejection—and offers gentle, realistic ways to set limits without over-explaining or shutting people out. If you’ve ever avoided boundaries because you didn’t want to disappoint others or create conflict, this episode offers a calmer, more sustainable approach. In This Episode, You’ll Hear About: Why boundaries often feel uncomfortable or “harsh”The difference between walls and healthy boundariesHow unclear boundaries lead to resentment and burnoutRecognizing where you’re stretching past your capacityQuiet, compassionate ways to protect your energy Reflection Questions: Where in my life do I feel most drained right now?What am I giving too much of without realizing it?What small boundary could support me this week? Listener Reminder: Boundaries don’t make you difficult. They make you sustainable.

    12 min

  2. FEB 4

    Making Decisions When You’re Emotionally Tired

    When you’re emotionally tired, even simple decisions can feel overwhelming and big choices made in that state often lead to regret. In this episode, Marilyn talks about decision fatigue, emotional exhaustion, and how to pause choices without falling behind. This episode offers permission to slow down, protect yourself from burnout decisions, and recognize when rest, not action is the most responsible next step. In This Episode, You’ll Hear About: What emotional decision fatigue really looks likeWhy tired minds struggle with clarityThe difference between urgency and pressureHow to pause decisions without avoiding responsibilitySimple questions to guide choices when energy is low Reflection Questions: What decisions feel heavy right now?Which choices can wait until I feel more rested?What would it look like to pause without guilt? Listener Reminder: You don’t have to decide everything today. Clarity comes more easily when you’re rested.

    14 min

  3. JAN 28

    The Quiet Pressure to Be “Okay”

    Many of us feel an unspoken pressure to say we’re “fine” — even when we’re tired, overwhelmed, or unsure. In this episode, Marilyn explores where that pressure comes from, why pretending to be okay can be exhausting, and how to be honest without overexposing yourself. This conversation is about removing the emotional mask, recognizing the difference between privacy and pretending, and learning language that protects your energy while staying true to yourself. In This Episode, You’ll Hear About: Why we feel pressure to appear “okay”How minimizing your feelings adds to emotional exhaustionThe difference between being private and pretendingGentle ways to be honest without opening heavy conversationsA simple writing practice to release internal pressure Reflection Questions: Where do I feel pressure to be okay?Who do I automatically reassure instead of myself?What might it feel like to answer honestly — even quietly? Listener Reminder: You don’t owe anyone a performance of wellness. Being honest doesn’t have to be loud to be real.

    12 min

  4. JAN 21

    Everything Feels Like Too Much

    When everything starts to feel heavy, overwhelming, and just plain too much, it’s often not because one thing is wrong — it’s because too many things are being carried at the same time. In this episode, Marilyn talks about emotional overload, why it builds quietly, and how to recognize the signs before it spills over. This conversation isn’t about fixing or pushing through. It’s about slowing down, sorting what you’re carrying, and creating space to breathe. Through a gentle bubble practice and simple reflection, listeners are invited to notice what truly needs their attention — and what can be set down, even temporarily. In This Episode, You’ll Hear About: What emotional overload really looks likeWhy feeling overwhelmed is not a personal failureHow emotional weight builds over timeA simple bubble practice to sort what you’re carryingWriting as a tool to release pressure without solving everything Reflection Questions: What feels heaviest for me right now?What am I carrying that can wait?What doesn’t actually belong to me to carry? Listener Reminder: Feeling overwhelmed doesn’t mean you’re incapable. It means you’ve been capable for a long time without enough space to rest. #PutItInABubble #EmotionalOverload #OverwhelmSupport #MindsetPodcast #SelfCompassion #EmotionalWellbeing #Season3

    12 min

  5. JAN 14

    When Your Mind Won’t Slow Down

    When your body is tired, but your mind won’t stop racing, it can feel frustrating, exhausting, and hard to explain. In this episode, Marilyn explores why racing thoughts happen, especially during quiet moments, and why it doesn’t mean something is wrong with you. You’ll learn gentle, practical ways to calm your nervous system, including how writing things down can help your mind feel safe enough to rest. This episode is about softening, not fixing — and giving yourself permission to slow down without pressure. In This Episode, You’ll Hear About: Why racing thoughts often show up when things finally get quietThe connection between a busy mind and an overloaded nervous systemWhy calming the body matters more than controlling thoughtsHow writing things down helps reduce mental overloadSimple ways to give your mind a place to rest Practices Shared in This Episode: A gentle breathing and grounding exerciseThe “mental parking lot” writing practiceUsing the Bubble Method to contain looping thoughtsLetting go of the need to solve everything at once Reflection Questions: When does my mind tend to get the loudest?What might my body need in those moments?What can safely wait until tomorrow? Listener Reminder: A racing mind doesn’t mean you’re failing at rest. It usually means you’ve been carrying more than you realize. #PutItInABubble #RacingThoughts #MentalOverload #MindsetSupport #EmotionalWellness #Season3

    11 min

  6. JAN 7

    A Gentle Start to the New Year

    The beginning of a new year often comes with pressure — to set goals, make changes, and become a “better” version of ourselves. In this opening episode of Season 3, Marilyn invites listeners to step away from that noise and start the year gently instead. This episode is about slowing down, releasing expectations, and giving yourself permission to begin where you are. Through reflection and a calming bubble practice, Marilyn encourages listeners to notice what they’re carrying into the new year and decide — without judgment — what truly belongs with them right now. This is not about reinvention. It’s about intention, clarity, and breathing room. In This Episode, You’ll Hear About: The pressure that often comes with a new yearWhy you don’t need to reinvent yourself to move forwardHow to notice emotional and mental weight without fixing itA gentle New Year Bubble practice for reflectionStarting the year with clarity instead of overwhelm Reflection Questions: What am I still carrying from last year?What feels heavy that may not belong to me anymore?What would feel supportive right now? Listener Reminder: You don’t have to rush into this year. You don’t have to have it all figured out. A gentle start is still a powerful start. Connect & Learn More: 🌐 Website: www.PutItInABubble.com 🎧 Subscribe & Listen on your favorite podcast platform Hashtags: #PutItInABubble #GentleStart #NewYearMindset #EmotionalWellness #IntentionalLiving #MindsetSupport #Season3

    11 min

  7. 12/10/2025

    Boundaries and Balance During the Holidays

    The holidays can be beautiful—and overwhelming. In this episode, we talk about setting kind, clear boundaries that protect your time, energy, budget, and peace. You’ll get simple scripts you can use word-for-word, a 3-step boundary framework, micro-habits that reduce stress, and a short guided exercise to define your non-negotiables. What You’ll LearnA simple 3-step framework: Notice → Name → NegotiateWord-for-word scripts for time, money, food/body talk, travel, hosting, hot topics, and last-minute requestsMicro-boundaries that prevent overwhelm (calendar buffers, two-yes rule, “leave while happy”)A quick Guilt Detox reframe to stop second-guessingA 5-minute Holiday Non-Negotiables exercise you can repeat all season Links & Free ResourceFree One-Pager: Holiday Boundary Script Sheet — copy/paste scripts, plus the Non-Negotiables template.Share this episode with a friend who needs permission to choose peace over perfection. Follow & ConnectSubscribe to Put It in a Bubble for weekly mindset tools.Connect with Marilyn on social for episode updates and prompts. #PutItInABubble #HolidayBoundaries #MindfulLiving #StressLess #MentalWellness #PositiveMindset #SimplifyTheSeason

    20 min

  8. 12/03/2025

    When the Holidays Don’t Feel So Merry

    The holidays are often painted as a season of joy — but what if they don’t feel that way this year? In this heartfelt and grounding episode, Marilyn Barker opens up about the quieter side of the holidays the grief, the loneliness, and the pressure to make everything perfect. Through honest reflection and gentle guidance, Marilyn reminds listeners that it’s okay if the holidays look different this year. She shares ways to set boundaries, honor your emotions, find small moments of peace, and create new meaning when old traditions feel heavy. If the holidays stir up more stress than sparkle, this episode offers a comforting space to breathe, reflect, and rediscover what truly matters. Key Takeaways:It’s okay if the holidays don’t feel “merry.” You’re not alone.Lowering expectations can make space for genuine peace.Grief and joy can coexist — and that’s part of being human.Boundaries protect your energy and peace of mind.Find your own meaning this season, even if it looks different than before. Quote from the Episode: “Peace doesn’t come from the perfect table setting or the right playlist. It comes from within from giving yourself permission to be exactly where you are.”

    14 min
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About

Put it in a Bubble is more than a podcast, it’s a reminder that you don’t have to carry the weight of the world on your shoulders. Each week, host Marilyn Barker shares stories, practical tools, and mindful strategies to help you release stress, reset your mind, and create space for what truly matters. Life today is noisy and overwhelming. Between work deadlines, family responsibilities, and the endless scroll of news and social media, it can feel impossible to find Focus. That’s where the “bubble” comes in: a simple but powerful practice of gathering up negativity, worry, or fear, and letting it drift away. Every episode offers encouragement, relatable insights, and easy-to-use techniques you can apply in everyday moments, whether it’s calming anxiety before bed, finding balance after a tough day, or learning to say no to what drains your energy. If you’re ready to let go of stress, discover practical ways to find calm, and embrace a more intentional life, this podcast is for you. Together, we’ll build a community that chooses calm and focus over chaos, one bubble at a time.

Information

  • Creator
    Marilyn Barker
  • Years Active
    2025 - 2026
  • Episodes
    31
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 Marilyn Barker
  • Show Website
    Put it in a bubble