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.

• A simple 3-step framework: Notice → Name → Negotiate
• Word-for-word scripts for time, money, food/body talk, travel, hosting, hot topics, and last-minute requests
• Micro-boundaries that prevent overwhelm (calendar buffers, two-yes rule, “leave while happy”)
• A quick Guilt Detox reframe to stop second-guessing
• A 5-minute Holiday Non-Negotiables exercise you can repeat all season

• Free 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.

• Subscribe 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

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.

• 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.”

Episode 13: Finding Peace in the Pause

In a world that never seems to slow down, taking time to pause can feel impossible — or even wrong. But what if the moments of stillness you resist are the very ones that bring you peace, clarity, and strength?

In this episode, Marilyn dives deep into the power of the pause the sacred space between the doing and the being. Through personal reflection and motivational insight, she explores how rest can become your greatest source of renewal, how slowing down can actually move you forward, and why peace isn’t found in the noise… but in the quiet in between.

If you’ve been feeling overwhelmed, burnt out, or disconnected, this episode will help you breathe again.

In this episode, we’ll talk about:

• Why we glorify being “busy” and how it drains our peace
• How pausing can shift your perspective and restore balance
• The difference between rest and avoidance
• Simple ways to create intentional moments of stillness in your day
• How to redefine productivity through presence and peace

Takeaway:

You don’t have to earn your rest or prove your worth through exhaustion. The world won’t fall apart if you slow down and you might just find the clarity you’ve been searching for when you do.

Remember:

When life gets loud, put it in a bubble, take a breath, and let it go.

✨ Listen now on Captivate, Spotify, Apple Podcasts, or wherever you get your favorite shows.

#PutItInABubble #MindsetMatters #PeaceInThePause #MotivationalPodcast #SelfGrowth #MentalWellness #WomenInBusiness

In this heartfelt solo episode, Marilyn explores the powerful and freeing process of letting go — not just of people or pain, but of control, guilt, and expectations that keep us from peace.

As the holiday season approaches, Marilyn opens up about her own journey of release — learning to let go of what no longer serves her in both life and business. Through personal stories and gentle reflection, she reminds us that letting go isn’t about giving up — it’s about making space for something new.

You’ll learn how to identify what’s weighing you down, why it’s okay to grieve what’s gone, and how to use mindset tools to practice emotional release and renewal.

Take a moment to breathe, reflect, and put what no longer serves you… in a bubble, and blow it away.

Key Takeaways:

• Letting go is not weakness — it’s an act of wisdom and peace.
• Learn how to separate memory from meaning and guilt from growth.
• Practical mindset tools to help you release emotional and professional clutter.
• Discover how creating space allows clarity, peace, and new opportunities to flow in.

In this heartfelt solo episode, Marilyn explores one of life’s most universal experiences—change. Whether it’s a career shift, a relationship transition, or a personal reinvention, change challenges who we believe we are.

Marilyn shares personal reflections and guiding mindset shifts to help you stay grounded, centered, and true to yourself, even as the world around you evolves. Through compassion, calm, and perspective, she reminds us that growth doesn’t mean losing who you are—it means becoming more of who you were meant to be.

• How to anchor yourself in your core values during major life transitions
• Why pausing and creating space for reflection can restore clarity and peace
• How to reframe discomfort as a sign of growth rather than loss
• The power of connection and community when everything around you changes
• A gentle visualization exercise to help you release fear and find calm

🪞 Key Quote

Take a deep breath, imagine your worries about change floating into a bubble… then blow it away.

You don’t have to carry it all just take the next step forward in peace.

Share your story of navigating change in our Put It in a Bubble Facebook community.

Connect, reflect, and remember—you’re never alone in your journey of becoming.

Air Date: Wednesday, November 5, 2025

Guest: Bobby Newell | Licensed Clinical Social Worker, Somatic Experiencing Therapist, Executive Business Coach

Topic: Navigating Burnout, Nervous System Regulation & Embodied Leadership

In this insightful conversation, Marilyn sits down with Bobby Newell, the founder of Mindful Collaboration and author of SHIFT Happens: A Workbook for Stressed-Out Professionals. Together, they unpack what it really means to experience burnout, how the body keeps the score when stress piles up, and how to reclaim balance without walking away from the life you’ve worked hard to build.

Bobby shares the foundations of somatic awareness, the science behind nervous system regulation, and how small, consistent practices can shift you from survival mode back into calm and connection. She also opens up about her journey as a clinician and coach — and how learning to “listen to the body first” transformed both her career and her clients’ lives.

Listeners will come away with practical, evidence-based tools they can start using immediately to manage stress, avoid burnout, and lead with authenticity.

• 
  
• 
  
• What somatic experiencing really is — and why it matters for professionals under pressure.
• 
  
• 
  
• 
  
• The hidden signs of burnout and how to catch them early.
• 
  
• 
  
• 
  
• How to re-regulate your nervous system during busy or stressful days.
• 
  
• 
  
• 
  
• The power of embodied leadership and setting healthy boundaries.
• 
  
• 
  
• 
  
• Why self-awareness is the first step to sustainable success.
• 
  
• 
  

Bobby Newell, LCSW, SEP is a licensed clinical social worker, somatic experiencing therapist, and executive business coach based in Raleigh, North Carolina. With over two decades of experience in trauma-informed mental health care, she helps individuals and organizations rebuild from the inside out through nervous system regulation, embodied leadership, and authentic connection.

She is the founder of Mindful Collaboration, a group mental-health practice dedicated to helping clients heal from trauma and stress through both traditional and body-based therapies.

Bobby is also the author of SHIFT Happens: A Workbook for Stressed-Out Professionals — a practical, somatic guide designed to help high-functioning professionals recognize burnout, regulate their nervous systems, and restore calm — without quitting their jobs.

Outside of her professional life, Bobby lives in Raleigh with her husband and two fluffy cats and is the proud parent of three adult children.

• Free Workbook: Get your complimentary workbook at
• https://bobby-newell.kit.com/regulateandreset
• Connect with Bobby: Mindful Collaboration Website
• Book: SHIFT Happens: A Workbook for Stressed-Out Professionals

💜 About the Show

Put It in a Bubble is a mindset and personal-growth podcast hosted by Marilyn Barker, designed to help you let go of stress, find clarity, and move forward with purpose. Each episode brings practical tools, heartfelt stories, and powerful conversations that remind us...

In this episode of Put It in a Bubble, Marilyn explores the seasons of life and how each one shapes our growth. Just like spring, summer, fall, and winter, our lives go through cycles of new beginnings, growth, letting go, and rest. Instead of resisting, we can embrace each stage for what it has to offer.

You’ll learn:

• How to recognize what “season” you’re currently in.
• Why rest is just as important as growth.
• Practical ways to embrace new beginnings, transitions, and endings.
• How to find peace in knowing that no season lasts forever.
• Take a deep breath and reflect: What season are you in today?

How many times have you said “yes” when you really wanted to say “no”? We’ve all done it — whether it’s taking on too much at work, hosting when we’re already exhausted, or staying in draining friendships out of guilt. But here’s the truth: boundaries aren’t selfish. They’re a powerful act of self-respect.

In this episode of Put It in a Bubble, we dive deep into the art of setting boundaries — and how to do it without guilt. You’ll hear why boundaries matter, what makes them so difficult, and how to start protecting your energy in small, practical ways.

What we’ll explore together:

• 🌱 Why boundaries protect your mental, emotional, and physical well-being.
• ⚖️ The myths and guilt traps that make saying “no” so hard.
• 🛠️ Practical tools for setting boundaries with family, friends, and work.
• 💔 How to recognize and step back from toxic friendships.
• 💡 Reflection prompts and scripts you can use right away.
• 🌈 Why releasing unhealthy connections creates space for healthier ones.

This episode also includes personal stories, journaling prompts, and even a guided visualization to help you let go of what’s weighing you down.

✨ Remember: Boundaries are not walls. They are bridges to healthier, more authentic relationships.