This week, Barb and Michelle are talking about an emotion many of us avoid and express poorly—anger. Barb shares her personal experience with avoiding anger throughout her life and her journey with moving through this difficult emotion. They share insights they learned from a somatic healer along with ways to express, acknowledge, and feel your anger.

In this episode, they talk about:

• Acknowledging and feeling your anger is key to moving through it
• Transforming your anger into compassion, but still not bypassing those difficult emotions
• Having the courage to set a boundary and communicate in the difficult moment instead of holding onto anger, stress, or negative emotions

Quotes mentioned in this episode:

• “Where there is anger there is always pain underneath.” - Eckhart Tolle, The Power of Now

• “Hope has two beautiful daughters; their names are Anger and Courage. Anger at the way things are, and Courage to see that they do not remain as they are.” - St. Augustine

• “Vulnerability is about sharing our feelings and our experiences with people who have earned the right to hear them. Being vulnerable and open is mutual and an integral part of the trust-building process. Because sharing appropriately, with boundaries, means sharing with people whom we’ve developed relationships that can bear the weight of our story. The result of this mutually respectful vulnerability is increased connection, trust, and engagement." - Brene Brown, Daring Greatly

• “It’s never too late to be what you might have been.” - George Elliot

Also mentioned in this episode:

• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk

• Catalina Ureta, Somatic Healer

• Somatic Healing in the Age of Trauma: The Points Holding ProcessTM (PHP) and 30 Self-Help Exercises for the Nervous System and Vagus Nerve by Catalina Ureta

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

You can also find us on Substack at Love Notes by Michelle Maros and Peaceful Mind Peaceful Life.

Click here for Barb’s book, The Practice. 

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This episode is sponsored by Armoire, BetterHelp, ByHeart, Lumen, Mint Mobile, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

This week, Barb and Michelle are continuing the manipulation series with this manipulation tactic that is disguised as charm and affection—love bombing. Love bombing is when someone is too loving in the beginning of a relationship before they’ve earned your trust. They share their personal stories and insight on this tricky tactic.

In this episode, they talk about:

• Recognizing and dealing with love bombers and manipulative, charming people
• How love bombing can show up in romantic relationships, friendships, and in the workplace
• Taking caution when someone is overly affectionate or charming
• Getting in touch with your feelings and non-negotiables to protect yourself against manipulators

Quotes mentioned in this episode:

• “Vulnerability is about sharing our feelings and our experiences with people who have earned the right to hear them. Being vulnerable and open is mutual and an integral part of the trust-building process. Because sharing appropriately, with boundaries, means sharing with people whom we’ve developed relationships that can bear the weight of our story. The result of this mutually respectful vulnerability is increased connection, trust, and engagement." - Brene Brown, Daring Greatly

• "We’ve got to really share our stories and our hard stuff with people who have, over time, really done those small things that have helped us believe that they’re worth our story." - Brene Brown, Anatomy of Trust 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is sponsored by Armoire, BetterHelp, ByHeart, Lumen, Mint Mobile, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

BetterHelp is the world’s largest online therapy service—providing professional, afforable, and personalized therapy in a convenient online format. Go to betterhelp.com/barbknowsbest to get 10% off your first month. 

ByHeart is an infant nutrition company built from the ground up to deliver real innovation on behalf of babies and parents. Their mission is simple: make the best formula in the world. Redeem your welcome offer at ByHeart.com/Podcast with code BARBKNOWSBEST for a limited time. Additional terms and conditions apply.

Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

This week, Barb and Michelle are excited to revisit one of their all-time favorite episodes, a topic they resonate with deeply, and are asked about daily! They discuss how we can start to release the habit of taking other people’s actions and behaviors personally, what that looks like, and how we can find peace in doing so.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is brought to you by Mint Mobile.

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

In this week’s episode, Barb and Michelle get vulnerable again with a discussion on relationships, marriage, and being single in your 30’s. We all feel the societal pressure to tick all the boxes and live up to expectations. In this conversation, we’ll dive into how we both have been letting this pressure go, and how to live life, on your own terms.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

The relationship that we have with ourselves is the most important relationship you will have in life. And it is the foundation of all of the other relationships

References Mentioned in Today’s Podcast:

• Untamed by Glennon Doyle
• It’s okay to be single and fulfilled at any age by Michelle Maros

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TW: This episode discusses the topics of sexual abuse, addiction, and family dysfunction.

This week, Barb and Michelle discuss the topic of cycle breaking, what it means to become a cycle breaker, and how we can all start to identify toxic family patterns we want to end. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Cycle breaking - the concept of identifying negative, toxic, dysfunctional family patterns that are passed down from generation to generation. Cultivating the awareness about it and making conscientious changes to not pass this on to further generations.

Steps to Becoming a Cycle Breaker:

• Have awareness. Identifying the patterns or traits you would like to change.
• Have an outlet to discuss or understand the dynamics
• Make the decision that you are not going to carry this. Open yourself up to the healing process
• Consciously deciding to make new patterns while understanding you are not perfect.

Helpful Ways to Choose New Patterns:

1. Set boundaries
2. Allow yourself to remove the unhealthy people in your life.
3. Attend therapy or a support group.
4. Show yourself the kindness and support that you needed as a child.
5. Learn healthy coping strategies for managing big emotions and triggers.
6. For parents, don’t play favorites or pitting children against each other.
7. Release unrealistic expectations for yourself and others.
8. Learn to talk about your feelings and your needs without apologizing.

References Mentioned in Today’s Podcast:

• Dr. Murray Bowen Family Systems Theory
• University of Illinois Counseling Center
• It Ends with Us by Colleen Hoover
• Co-Dependent No More by Melody Beattie
• Radical Acceptance by Tara Brach
• Instagram Reel on Cycle Breaking

If you are anyone you know has been a victim of any kind of sexual assault help is available. https://www.rainn.org/resources

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In this week’s episode, Barb is fresh off her silent retreat and gives us the insight we all are yearning to hear! Barb discusses her takeaways, thoughts, and feelings on her recent experience as well as talks us through her history with going on retreats.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Retreat – the act of giving up and withdrawing or a time away in a quiet and secluded place where you can relax.

Retreats allow for self-observation of personal feelings, thoughts, and sensations without judgment.

Barb’s Tangible Takeaways from Her Retreat:

1. Commit to notice the dialogue your mind is having with you, but you don’t engage with that dialogue.

a. Do not judge.

b. Do not compare.

c. Do not fix.

2. You can’t place your value and self-worth in the external world. You can’t fix the past. Be present in the moment.

3. Retreats for Barb are a rest of the mind. Be in the trough and allows yourself the space and the ability to feel your feelings. Regaining a sense of self.

References Mentioned in Today’s Podcast:

Barb’s Ted Talk – Is this seat taken?

Vipassana Retreat

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In this week’s episode, Barb and Michelle discuss the pesky issue of indecision and how they both have worked to overcome it. You’ll hear personal stories and tangible tools to feel more confident and at ease with the decision making process. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• The root of indecision is fear and not trusting yourself.
• Connect with yourself. Be aware and mindful of what’s up for you.
• If you're stuck in an indecision and you don't know what to do
• Sit down and ask yourself: If I did know what to do, what would the answer be?
• Asking other people’s opinions clouds your clarity.
• Be mindful of who you go to for advice.
• Trust in whatever choice you make, it will serve you either as a blessing or as a lesson.

Resources Mentioned in Today’s Podcast:

• Untamed by Glennon Doyle
• Michelle’s Blog Post on Indecision

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In part two of this series on regret, Barb and Michelle dive further into the relationship we have with regrets, and give personal life examples of how they reframe regrets. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Ask yourself what you truly regret.

Determine what matters to you most and take action to move towards them.

The Practice of R.A.I.N.

• Recognize – Become aware of the emotion that you are feeling.
• Allow – Don’t resist the emotion. Let yourself be present with the emotion.
• Investigate – Ask yourself where you feel the emotion in your body.
• Nurture – Not identify. Have self-compassion for yourself to understand what is happening in your body.

4 Simple Steps:

1. Take Risks. Don’t be afraid to take the first step
2. Make Authentic Choices
3. Believe that if you don’t know things now, you will know later
4. Be grateful for whatever happens, knowing that it’s a teaching.

Resources Mentioned in Today’s Podcast:

The Gifts of Imperfection – Brene Brown

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This week, Barb and Michelle discuss ways to redefine and reframe regret, so that we can find peace, happiness, and acceptance in the present moment. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Regret can be reframed as a teacher, rather than a negative emotion in our lives.
• You can only make choices with all the information we currently have.     
• When thinking about regrets, try to see how you can work with the present moment, instead of working against it.
• When we really know what matters most to us, then we can actually be in alignment with who we are.

Resources Mentioned in Today’s Podcast:

• Tiny Beautiful Things: Advice on Love and Life from Dear Sugar by Cheryl Strayed

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In this week’s episode, Barb and Michelle unpack their own perfectionistic tendencies and the triggers that come along with being a perfectionist. They also provide tips and tricks for how to break the perfectionism cycle and how to cultivate self-compassion.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Triggers for a perfectionist.

• Not wanting to let people down.
• Having trouble delegating tasks, because you feel that you are the only person who can get it done correctly.
• Feeling like if you take a break you’ll fall behind.
• Not enjoying hobbies because you don’t feel you are good enough.
• Procrastinating because you don’t feel ready.
• Revisiting text messages repeatedly before hitting send.
• Having a fear of failure.
• Thinking you are only going to happy when you reach your finish line or complete your task.

Ho'oponopono for Self-forgiveness

To practice ho'oponopono, take five minutes and take a few deep breaths with your eyes closed. Then, slowly repeat these phrases to yourself.

1. I love you.
2. I’m sorry.
3. Please forgive me.
4. Thank you.

Resources Mentioned in Today’s Podcast:

What Made Maddy Run by ESPN commentator Kate Fagan

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This week, Barb and Michelle discuss one of the most important practices we can do for inner peace. Forgiveness is a practice that we often think about extending towards people in our lives who have harmed us, but how often do we extend that same grace to ourselves? In this episode you’ll learn Barb’s practice for self-forgiveness to get you started on your journey.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Self-forgiveness means forgiving ourselves for any thoughts in the past that we wish were different.

Forgiveness can’t be done on command, but you can set the intention to forgive.

Barb’s practice to assist with self-forgiveness

1. I offer myself forgiveness for any harm I may have caused myself or others.
2. I forgive myself for the times I have betrayed myself or others.
3. I forgive myself for the times I have abandoned myself or others.
4. Send love to your heart.
5. I am enough. I am complete. I am loved. I am worthy.

Resources Mentioned in Today’s Podcast:

When Things Fall Apart by Pema Chodron

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In this week’s episode, Barb and Michelle discuss the #1 trait they are working to cultivate this year. Any guesses what it is? Resilience! We know how hard life has been for all of us lately, so tune in to learn their top five tips for cultivating resilience. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Resilience can be learned.

Five tips to help you cultivate your resilience:

1. Shift your perspective.

a. The practice of asking yourself how to see things differently.         

2. Look on the brighter side of the situation.

a. Search for whatever goodness you can find in a bad situation.

b. Visualize what you want to accomplish for yourself. Be specific.

3. Cultivate a deep sense of hope.

4. Have gratitude for the simple joys.

5. Practice self-compassion and self-forgiveness.

Resources Mentioned in Today’s Podcast:

• The Road Less Traveled by Scott Peck
• Roadmap to Resilience by Donald Meichenbaum

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In this week’s episode, Barb and Michelle switch it up and answer your questions! We are so grateful to everyone who sent in questions, and we loved answering them! The most hot topic questions are on dealing with narcissists, more on our personal story, and more of our thoughts on managing grief!

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.  

Resources Mentioned in Today’s Podcast:

Barb’s favorite books

• Man ‘s Search For Meaning by Vicktor Frankl
• When Things Fall Apart by Pema Chödrön

Michelle’s favorite book

• Big Magic by Elizabeth Gilbert

Peaceful Mind Peaceful Life Bookshelf

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In this week's episode, Barb and Michelle discuss their personal practices for letting go of regret. They both share their stories and experiences from their lives that led them to feel like they had wasted time, and wished they had made important changes sooner, and how they both are gently releasing these feelings.  

We take a deep dive into:

• How we can start to embody the notion that no time spent is ever wasted
• How we can be more gentle with ourselves for how we’ve spent our past
• How would we feel if we didn’t have the regret and anxiety about spending “too much” time on our “mistakes”

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

Don’t miss a thing, sign up for our newsletter, here!

This episode is brought to you by AG1 and Mint Mobile.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

In this week’s episode, Barb and Michelle talk about their favorite self-care practice, setting boundaries. In this conversation, they break down what a boundary is, why it’s so helpful for us to set them, and why this practice is truly the ultimate form of self-care.  Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Boundaries allow us to have more compassion. 

Boundaries are not about the other person. They are about self-care and empowering yourself.

How do we set boundaries for ourselves?

• Notice within your life the trigger points that brings complaining. 
• Remove yourself from situations that don’t align with your beliefs. 
• Don’t share private information with people who haven’t earned your trust. 
• Choose to mute or unfollow people that don’t make you feel good about yourself. 

When communicating your boundaries:

• State your needs. Use “I” statements, such as “I need”. Avoid “you” statements and words like never, always, all the time. 
• Be open to listening and engaging with the person you are communicating with. 

Top four tips for setting healthy boundaries:

1. Be clear about what the boundary is. 
2. Keep it simple enough for someone to remember it. 
3. Do not apologize when setting the boundary. It sends mixed messages. 
4. Be consistent when reinforcing your boundaries. 

Resources Mentioned in Today’s Podcast:

• Atlas of the Heart by Brene Brown
• Set Boundaries, Find Peace: A Guide to Reclaiming Yourself by Nedra Glover Tawwab 

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In this week’s episode, Barb and Michelle talk about the #1 habit they are trying to break in their relationships…and it might surprise you!  Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

 Episode Notes:

• The desire we have to change other human beings is natural.
• A person isn’t going to change unless they truly want to. You can’t love someone out of their mindset or beliefs.
• People will always do what they want to do, what they feel driven to do and what matters to them.       
• Make a realistic decision on where this person or people fit into your life based on who they are and not on who you wish they could be.               
• Have a connection with yourself to know who you are, what you want, and what you value.
• Be able to communicate these values with your loved ones.
• Ask yourself are you okay with this? Are you okay with how a person may feel or think differently than you do about a situation?
• Focus on the things you can control.
• Give people a chance to transform themselves by themselves.
• Use your energy and time and your precious resources to speak up and speak out and do what matters most to you.

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In this week’s episode of the pod, Barb and Michelle discuss the old adage “you are the company that you keep”. Learn how Barb and Michelle think is the best way to cultivate meaningful, aligned relationships as well as being the example for the people in your life. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Emotional contagion refers to a phenomenon of an automatic adoption of an emotional state of another person. We, as humans, have a natural tendency to mimic the people around us.    

• Spend time with people that align with you are. Carefully choose the company you keep as they can influence how you think about yourself and how show up in the world.

• Be mindful of the places you hang out in, in the digital sphere, as it can influence you as much as those around you.

• You have choice. You can determine how you process and interpret the situation.

• Choose people that inspire you. Embrace the habits that you see in other people that will help you be the best version of yourself.

• Instead of modeling perfection, model authenticity. Be exactly who you are and just show up.

Resources Mentioned in Today’s Podcast:

• Emotional Contagion (Studies in Emotion and Social Interaction) by Elaine Hatfield, John T. Cacioppo, Richard L. Rapson
• Atlas of the Heart by Brené Brown

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In this week’s episode, Barb and Michelle talk about this sneaky habit that drains our energy: writing stories. Our minds are extremely powerful and creative, if unchecked, our minds can go into overdrive writing stories and contemplating possibilities that we simply don't know to be true. We can never know what it’s fully like to walk in someone else’s shoes, so we might as well stop trying to fill in the gaps with our own creative ideas. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Writing stories is the #1 habit that drains our energy.
• Deepen your awareness of what your mind is feeling and where it is going so that you can redirect the mind from going down a negative path.
• Name it to tame it. 
• Noticing and naming our emotions helps create some distance between the emotion and the intense feelings that accompany it.
• Ask yourself, is this true? Is the story you are writing true?
•  Find a neutral statement to replace the negative.
• Ask yourself, is the story that I’m writing right now empowering me and inspiring me?
• The stories we tell about ourselves matter most.    

Resources Mentioned in Today’s Podcast:

• Dr. Jill Bolte Taylor
• Myleik
• Rainer Maria Rilke
• Cheryl Strayed

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In a follow up from last week’s episode about being present, Barb and Michelle dive into the habits that tend to take us out of the present moment, and what we can start to do today, to bring us where our feet are. Remembering that the present moment is where you have all your power.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Studies show 85% of the things we worry about do not happen, and the 15% of the things that do happen, we handle better than we thought we would. 

Common life instances that keep us from being mindful and in the present:

• Worry and anxiety
• Boredom and restlessness
• Impatience

If you are feeling these feelings, take a moment to pause and see where your feet are.

Remember the good that comes from tapping into the new patterns of being more focused and mindful. 

Some of the benefits that come from being present and focused are:

• Having more productive action.
• Being able to recognize the tiny joys.
• More confidence. 
• More energy. 

 Resources Mentioned in Today’s Podcast:

A Wandering Mind Not a Happy Mind

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We live in a world that pushes us towards doing many tasks at once, for the sake of productivity and efficiency. In this week’s episode, Barb and Michelle talk about why multitasking might not be as beneficial to us as we are made to believe, and challenges us all to start being singularly focused on tasks in our lives.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Being mindful and present is a training of the mind. 
• Find one place in your life where you can be focused.
• The Barb Knows Best Challenge, tell us that one thing you are going to try and be singularly focused on and drop us a note.

Resources Mentioned in Today’s Podcast:

• Essays and Poems by Ralph Waldo Emerson 
•  Being Conscientiously Still or Stagnant – Michelle’s Blog

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In this week’s episode, Barb and Michelle talk about overwhelm, managing the feelings that come with being too booked and busy, and how we can start to remove things from our very full plates. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Overwhelm means an extreme level of stress and emotional and or cognitive intensity to the point of feeling unable to function. The big difference is we can function and stress. We really can't function in overwhelm. And the research shows the nothingness is the only way to really reset after overwhelm.
• Give yourself the grace to rest, recharge, regroup and start again.

Ways to manage the overwhelm:

1.   Remember to carve out some time for silence and stillness. 
2.   Remember to cultivate positive self-talk.
3.   Remember that you don't have to be perfect and have it all together all the time.
4.   Make your tasks manageable.
5.   Set the boundaries that you need to set, and learn to say no when you need to say no.

Resources Mentioned in Today’s Podcast:

Atlas of the Heart by Brene’ Brown

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In this week’s episode, for the first time, Michelle shares her journey to sobriety and recognizing the toxic patterns and habits in her life that stemmed from drinking. Barb and Michelle share their personal stories and histories of addiction, dysfunction, and making the choice to make a change. 

 Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

Notice where your “line” is. Know what it means to cross the line.

• Toxic patterns stem from crossing the line, addictive habits stem lines being crossed
•  Notice when your choices are no longer in your control
• Ask yourself, do I have a choice? Am I in control?
• Am I hiding my habits?
• Do I feel shame?

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Sometimes the most difficult thing we can do is say no. Many of us avoid saying no for fear of disappointing, hurting, or pushing away others, but how often does this lead us to say yes to others and no to ourselves? In this week’s episode, Barb and Michelle talk about how to say no with confidence, as a highest form of self-care. 

 Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

•   Self-love is an ability that we can cultivate.
•   Identify what's the one thing in the day that you need to do for yourself that will help bring you to that place of being 100%, or feeling close to 100% your best.
•   The loving kindness and care that you share, that you have for yourself, is your highest priority.
•   Self-compassion is one of the secrets to self-care, to being able to say “No” with confidence.

 Resources Mentioned in Today’s Podcast:

•    Brene’ Brown
•    A New Earth: Awakening to Your Life's Purpose by Ekart Tolle

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In this week’s episode, Barb and Michelle dive into the often painful topic of rejection. Many of us live our lives trying to avoid being rejected at all costs. In this episode, we’ll talk about how to reframe rejection and remember that it’s not rejection, it’s redirection. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast. 

Episode Notes:

1. Ask yourself important questions and get in touch with your emotions. 
2. Don’t beat yourself up, cultivate that self-compassion.
3. Try to see the situation from all perspectives. 
4. Let go of control. 
5. Trust that what is meant for you will find you. 
6. Act as if. If you really are searching for something in your life, act as if you already have it. 
7. Find a trusted support system to help lift your spirits. 
8. Be grounded and confident in yourself. 

Resources Mentioned in Today’s Podcast:

• When Things Fall Apart By Pema Chödrön  
• Michelle’s Blog

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In this week's episode, Barb and Michelle discuss the often requested topic of worry. Sharing from personal experience, Barb and Michelle chat about how worry shows up in their lives and how they’ve slowly intended to release the unnecessary nature of it.

We take a deep dive into:

• What is worry?
• Why are we so quick to lean into worry?
• How can we worry less?
• What would life look like with faith over worry?

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

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Mentioned in today’s episode:

• Why Worrying Isn’t Worth It

• 85 Percent of What We Worry About Never Happens 

This episode is brought to you by AG1.

AG1 is a comprehensive, all-in-one supplement made up of 75 vitamins, minerals, and whole food sourced ingredients. Head over to drinkag1.com/barbknowsbest to get a free one-year supply of vitamin D3+K2 and five AG1 travel packs with your first purchase.

We spend so much time trying to cultivate and perfect relationships in our lives, but so often we push aside the relationship we have with ourselves. In this week’s episode, Barb and Michelle talk about how they both started to establish a strong foundation within, why that even matters, and how it impacts every other aspect of life. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

The relationship you have yourself is the most important relationship you will have in your life. 

Have compassion of yourself. We haven’t been taught to listen to the heart and the body instead of only listening to the mind. 

Your life matters. 

The four questions to ask yourself:

1. Who am I?
2. What do I really want? 
3. What matters most to me and what do I value? 
4. What impact do I want to make? How do I show up in the world?

Resources Mentioned in Today’s Podcast:

James Finley  

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In part two of Barb and Michelle’s take on grief, learn the one common piece of advice that didn’t resonate, and some of the biggest lessons we’ve learned when living with grief. This episode will dive into how we can transform our relationship with grief and learn to ride the waves. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Grief and death are the teacher.
• Accepting that life will never be what it was before, it will take a different form. 
• Healing leads to transformation.
• The 90 Second Rule - According to Harvard brain scientist Dr. Jill Bolte Taylor, ninety seconds is all it takes to identify an emotion and allow it to dissipate while you simply notice it.

Be aware of the different stages of grief you may be in:

1.   Denial 
2.   Anger
3.   Bargaining
4.   Depression
5.   Acceptance

 Resources Mentioned in Today’s Podcast:

On Death and Dying by Elisabeth Kübler-Ross

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In this two-part series, Barb and Michelle open up about their personal experiences with grief and loss. Michelle opens up about the unexpected loss of her dad, and the lessons she learned from her grief, while Barb shares her recent experience of loss and how she is processing it in real-time. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at ww.michellemaros.com/podcast.

Episode Notes:

•   Allow yourself the moment to grieve. Be in your feelings.
•   Don’t put yourself on a timeline to feel your grief. 
•   Don’t be embarrassed by your grief. Let yourself be sad. 
•   Don’t compare yourself to others. Grief is personal.
•   Find people who you can be with without judgment.

Resources Mentioned in Today’s Podcast: 

• E.E. Cummings – “I carry your heart with me (I carry it in my heart) I am never without it.”
• Michelle’s Blog

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One of the most common topics we get asked about is how to cultivate confidence. We all want to feel good in our own skin and know that we hold power and meaning in this world. In this week’s episode, Barb and Michelle discuss their own journeys to feeling confident, how to “fake it til you make it” and things to remember in the journey to knowing that you’re perfect exactly as you are.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Confidence is knowing you are enough.
• Write down the things you love about yourself and what you are good at. Be grateful for those things.
• The best antidote to self-doubt is taking that one tiny step, because it will move you that little inch forward.
• As promised here the quote that Barb couldn’t quite place…“I never view mistakes as failures. They are simply opportunities to find out what doesn't work.” – Thomas A. Edison
• Visualization as a tool to help you achieve the goals you want from how you want to act or react or goals you want.

Resources Mentioned in Today’s Podcast:

●       Self-Esteem Book – Joe Rubino

●      @hellotefi

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We all know the pain of a difficult romantic break-up, but there’s nothing that stings like a friendship gone south. In this week’s episode, Barb and Michelle share their personal stories of friendship break-ups and even how they overcame a heartbreaking ghosting from a close friend.

Learn the lessons they’ve learned from the ending of a friendship, and a reminder that it doesn’t make us any less worthy of love and support. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

When a friendship ends: 

1.   Feel your feelings.
2.   Give yourself a timeframe how long you are going to let yourself sit in the feeling. 
3.   Speak your truth if you can.
4.   Don’t try to control the situation. 
5.   Reflect and try to understand what happened. 
6.   Work through the feelings and find acceptance.  

Resources Mentioned in Today’s Podcast:

• Michelle’s Blog

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We hear all the time from listeners that they want to start to incorporate mindfulness practices into their lives, but are unsure where or how to start. In this week’s episode, Barb and Michelle dive into how to find your practice, and practice it! They break down the myths and stigmas of what it means to practice mindfulness and help you to better understand how these meaningful tools can be woven into your life.

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.  

Episode Notes:

• Consistency is key when finding your practice.
• Take a temperature of yourself and check in with yourself.
• Find your practice and practice it.
• Find your teachings that inspire you and learn from them.
• Find your Community, the people in your life that lift you up and inspire you to the be the best version of you. Be with them.

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Just as Mary Oliver said, we have one wild and precious life. How much of that life do we spend agonizing over pleasing others, and oftentimes, at the expense of our own happiness and joy?In this week’s episode, Barb and Michelle tackle the habit of people pleasing, why so many of us fall into this habit, and how we can start to lovingly change gears. Barb and Michelle will give tips and tools on how you can care for yourself, while caring for the people in your life. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Be aware of where people pleasing is showing up in your life and your relationships.
• Get in touch with your feelings. 
• Understand your motive. 
• Communicate your needs clearly and kindly.
• Accept the outcome and release the judgment of that person or whatever happens. Accept your truth. 
• 
  

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In this week’s episode, Barb and Michelle differentiate between happiness and joy, and how we can start to cultivate both, even during difficult times. With so much happening in the world around us, it’s easy to believe that happiness is out of reach. In this episode, Barb and Michelle talk about how to identify what brings us joy and how to release the guilt in doing so. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• Happiness comes from within.
• Guilt is a useless emotion.
• Journal what you are thinking.
•  Identify the things that bring us joy.
• We are all deserving of that feeling of joy and happiness.

Resources Mentioned in Today’s Podcast:

• John O’Donahue
• Thich Nhat Hanh

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Are you someone who internalizes the actions and words of other people? Do you find yourself taking things very personally? If so, you’re not alone! It’s common to feel sensitive about what other people do, especially in how it relates to us. In this week’s episode, Michelle and Barb dive into how we can start to not take what people do personally, and find freedom in doing so. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• What is Triggered? -  Triggered means that someone has done something or said something that creates an emotion. This emotion could be rooted in a past trauma. It's a conditional behavioral response.
• Name it to tame it.
• Awareness is the key to life.
• Just Pause
• The Power of Choice

Resources Mentioned in Today’s Podcast:

• Viktor Frankl – “Between stimulus and response there is space. In that space is our power to choose our response.”
• Michelle’s Blog

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We’ve all felt the pressure and expectation of body image and diet culture. If we want to create changes in any aspect of our lives, it must start with us. In this week's episode, Barb and Michelle dive into body shaming and the language we use around speaking about each other's bodies. Barb vulnerably shares her own story and struggles with eating disorders, and her path to recovery.

Follow @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

Episode Notes:

• You are the boss of your own mind. 
• Connect with your body through yoga, meditation or however you feel best allows you to take a moment to be present and mindful.
• Are you HALTY? 
• Don’t allow yourself to become hungry, angry, lonely, or tired. 
• Take A Pause – Take a pause before you react

Resources Mentioned in Today’s Podcast:

• WOLFPACK: How to Come Together, Unleash Our Power, and Change the Game by Abby Wambach
• Glennon Doyle
• Thich Nhat Hanh

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In this week's episode, Barb and Michelle continue their conversation about forgiveness, opening up about what this practice actually looks like in real life. Barb shares personal stories and insights from her recent divorce, and walks us through her steps to aligned forgiveness. 

We take a deep dive into:

• The real goal of forgiveness
• What we should let go of when seeking to forgive
• Tangible steps towards seeking forgiveness

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

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Mentioned in today’s episode:

• What We Get Wrong About Forgiveness Part I
• The Game of Life and How to Play It

This episode is brought to you by Factor.

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

Relationships and how we engage with the people around us can be some of the most challenging lessons and opportunities in life. Lately, we all have felt the strain on interacting with people, and managing the unnecessary stress that difficult conversations can bring. People can be challenging and push our buttons, this happens to all of us.

In this week's episode, Barb and Michelle guide us through ways to identify who those difficult people are and how you can manage your relationships with them and also learn how to tap in if you might be the difficult person yourself. With love of course.

Follow @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

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Life can feel stressful and overwhelming. We all struggle from time-to-time and we are here to help you feel less alone, and maybe give you some tools to guide you through the tough stuff. Barb Knows Best hosts Barb Schmidt and Michelle Maros, a mother-daughter team, are here to invite you into this living room-style chat about life, happiness, and everything in between.

Barb and Michelle are the founders of the non-profit, Peaceful Mind Peaceful Life, which is dedicated to furthering ginner peace and wellness by educating and inspiring individuals. Barb and Michelle have started this podcast to provide you with a more intimate look into how they mindfully manage their daily lives and while facing the challenges of every day. Because as we know, Barb Knows Best!

Follow @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

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A sneak peek at what's ahead on BKB!

In this week's episode, Barb and Michelle discuss one of Barb’s oldest, and most life-changing practices: mantra repetition. Learn all about this powerful practice: what it is, how to do it, and how it can change your life. Plus, Barb and Michelle share how using a mantra has impacted both of their lives, personally.  

We take a deep dive into:

• What is a mantra?
• How can you choose which mantra is right for you?
• How can we incorporate this practice into our lives, no matter how busy we are

Click here for Barb’s book, The Practice. 

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

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This episode is brought to you by Factor. 

Factor’s fresh, chef-prepared meals take the guesswork out of eating healthy. Every meal uses thoughtfully sourced ingredients with no hormones, antibiotics, GMOs, or additives. Head over to factormeals.com/barbknowsbest50 to get 50% off your first box, plus 20% off your next month.

In this week's special Mother's Day episode, Barb and Michelle dive into their personal mother/daughter relationship, sharing intimate stories, lessons, and insights from their lives. Barb also shares her biggest tips for parenting and raising strong, centered children. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

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In this week's episode, Barb finally opens up about a practice that she's been hesitant to bring onto the show: forgiveness. Learn about what Barb struggled with when faced with forgiveness, and what she thinks we get wrong about the journey to forgiveness. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at  www.michellemaros.com/podcast.

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In this week's brand new episode, Barb opens up about an addition to her daily practice that has dramatically changed her life. Learn the three specific steps she's been taking to find a greater sense of inner peace and happiness. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at  www.michellemaros.com/podcast.

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Episode 114 - Remember Who You Are

In this week’s episode, Barb and Michelle chat more about Barb’s recent silent retreat experience, and another powerful lesson she learned from her time away. Barb opens up about noticing where she had lost herself along the course of the past year, and how she gently is bringing herself back. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

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Episode 113 - You Don’t Have to Be the Favorite!

In this week’s all new episode, Barb and Michelle sit at the table to discuss a topic that rose to the surface for Barb during her recent silent retreat. Have you ever felt the internal drive to be someone else’s favorite? Whether it be at school, work, or even in friendships, many of us seek to be the favorite. Barb and Michelle talk about their personal journeys with this dynamic and how they are breaking it, once and for all. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

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This week, Barb and Michelle are continuing the manipulation series by tackling this tough and common manipulation tactic: Gaslighting. They’re sharing examples from their personal lives on how gaslighting can present itself along with tips to take your power back.

In this episode, they talk about:

• Awareness is the key to recognizing gaslighting
• Gaslighting is a sneaky, disorienting, and gradual form of abuse
• Gaslighters sow doubt and erode your own trust in yourself
• How to take back your power and instill a new sense of confidence in yourself

Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at Michellemaros.com/podcast.

Click here for Barb’s book, The Practice. 

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This episode is sponsored by Armoire, BetterHelp, ByHeart, Lumen, Mint Mobile, and Sunbasket.

Armoire makes getting dressed easy. With a clothing rental membership from Armoire, build the perfect wardrobe with brands that are high quality, unique, and recommended just for you. Go to armoire.style/barbknowsbest to get up to 50% off your first month. 

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Lumen is the world’s first handheld metabolic coach. It’s a device that measures your metabolism through your breath. And on the app, it lets you know if you’re burning fat or carbs, and gives you tailored guidance to improve your nutrition, workouts, sleep, and even stress management. Go to lumen.me/barbknowsbest to get 15% off your purchase. 

Mint Mobile is premium wireless for $15 a month. All plans come with high-speed data and unlimited talk and text delivered on the nation’s largest 5G network. To get this new customer offer and your new 3-month unlimited wireless plan for just $15 a month, go to mintmobile.com/barbknowsbest.

Sunbasket offers wholesome, nutritious, and delicious meal kits, delivered to your door. Each week, you can choose from a brand new selection of quick and easy meal kit recipes, with a wide variety of dietary options, plus dozens of snacks, salads, breakfast items, and more. Go to sunbasket.com/barbknowsbest to save $120 across your first 4 deliveries.

In this week’s all new episode, Barb and Michelle dive into a listener's request of how to not let the changes in other people's moods affect you. In this sneaky habit, many of us find ourselves giving away our power by walking on eggshells to bend to the moods of others. In this show, Barb and Michelle discuss personal stories and insights of how they’ve worked through this dynamic in their own relationship. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at www.michellemaros.com/podcast.

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We all often can pick up on times in life where we notice our minds going into overdrive, but sometimes, there are subtle ways overthinking creeps in. Barb and Michelle unpack common signs of overthinking, and recommend simple practices to overcome it. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at  www.michellemaros.com/podcast.

Episode Notes:

7 Signs That You Are Overthinking:

1. You are mentally exhausted
2. You replay conversations in your mind.
3. Agonizing over simple communications
4. You struggle to make simple decisions
5. You have difficult falling or staying asleep
6. You feel the need to schedule everything in your everyday life.
7. You tend to focus on the less important details rather than focusing on the big picture goals.

References Mentioned in Today’s Podcast:

Acknowledging Overthinking

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In this new episode, Barb and Michelle discuss five powerful lessons they’ve learned recently that have been hard to accept but powerful to learn from. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at  www.michellemaros.com/podcast.

Episode Notes:

1. Sometimes when people know they have treated you wrong, they will avoid you.
2. Whatever you do in life, you may end up disappointing someone, but you don’t want to disappoint yourself.
3. Let people do what they want to do, so you can see what they would rather do.
4. The only way to win with a manipulator is to not play their game. You have to leave the playground.
5. Sometimes the Universe will remove you from a table where you used to sit, where the host is no longer serving your best interests. Trust the derailments that life is giving you. 

References Mentioned in Today’s Podcast:

5 Hard Truths You May Need to Hear Today

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In this week’s show, Barb and Michelle discuss the subtle signs and red flags that can alert us to when it’s time to set a healthy boundary, in order to protect our own inner peace. They share personal stories and insights from recent events in their own lives, and how engaging in this practice has benefitted them. Follow us @MichelleMaros and @Peaceful_Barb and share your experiences with us @BarbKnowsBestPod or at  www.michellemaros.com/podcast.

 Episode Notes:

When you start to feel those feelings of disrespect from people in your life, this is a sign that you need to establish boundaries.

When facing times where you are engaged with a difficult person, or a difficult situation try to consider the Three C’s Rule:

• I didn’t cause it.
• I can’t control it.
• I can’t cure it.

Have clarity on what you want to say to someone that you feel is disrespecting you, and allow yourself to advocate for your best interest. 

References Mentioned in Today’s Podcast

• Nedra Glover Tawwab
• The Three C’s
• Barb Knows Best Episode 70: How We Manage Disrespect

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