In this guided mini episode of Stay Mindful with Dr. Evelyn Davis, we use a simple cake metaphor to explore how healthy relationships are built—one ingredient at a time. Drawing from attachment theory and the Relationship Attachment Model (RAM), listeners are invited to reflect on the five bonding areas: Know, Trust, Rely, Commit, and Closeness. This short practice offers space to slow down, notice attachment patterns, and build more intentional, balanced connections—without shame, pressure, or perfection.

Resources

Companion Tool

• Davis, E. (2025). RAM Relationship Reflection Worksheet Adapted from the Relationship Attachment Model by Dr. John Van Epp

Relationship Attachment Model (RAM)

• Van Epp, L. J. (2006). How to Avoid Falling in Love with a Jerk.
• Van Epp, L. J., & Cutlip, M. V. E. (2015). Relationship Attachment Model (RAM).

Attachment & Reflection

• Mikulincer, M., & Shaver, P. R. (2016). Attachment in Adulthood.
• Levine, A., & Heller, R. (2010). Attached.

Disclaimer

This mini episode is intended as a reflective practice and does not replace professional mental health care.

Why do we keep repeating the same relationship dynamics—even when we know better? In this episode, we explore attachment and the Relationship Attachment Model (RAM) developed by Dr. John Van Epp, PhD. We’ll talk about how relationships form, how early attachment experiences shape our patterns, and how the five areas of bonding influence the way we show up in our relationships. Through mindful reflection, we unpack old habits, emotional triggers, and opportunities for healthier connection.

Self-care is not a one-time reset—it’s an ongoing practice that adapts as life changes.

In this episode, we focus on how to sustain your self-care beyond awareness and intention. You’ll be guided through how to use your Self-Care Action Plan as a living tool, build a personalized self-care toolbox (linked here), and evaluate what actually supports your well-being in daily life.

This episode is about moving from insight to consistency—without pressure or perfection.

Self-care goes beyond bubble baths.

In Part Two of New Year, New Me!, we continue our exploration of the 8 Dimensions of Self-Care, focusing on the CARE—the practical, everyday actions that support mental health, balance, and sustainability.

This episode highlights Cognitive, Altruistic, Relational, and Ecological self-care, and how being intentional in these areas can reduce stress, prevent burnout, and strengthen overall well-being.

Self-care isn’t about doing more—it’s about caring on purpose.

In this mini-episode, we start pulling the self-care dimensions together by creating a mindful, flexible self-care action plan. This isn’t about getting it perfect—it’s about being intentional and turning what you’ve learned into support that actually works in your everyday life.

Here are some resources from Today's Episode:

Mindfulness & Sustainable Self-Care

• Mindful.org. How mindfulness supports habit-building https://www.mindful.org

Southern New Hampshire University (SNHU). What is self-care?

• https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

Burnout & Balance

• Mental Health First Aid. How and why to practice self-care https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

Download the Self-Care Action Plan Worksheet linked here to help you reflect, act, and commit—one step at a time.

The New Year often brings pressure to reinvent ourselves—but real change comes from intention, balance, and care. In Season 2, Episode 1, we reframe “New Year, New Me” through the 8 Dimensions of Self-Care. This is Part One of a two-part series and the foundation for the season, focusing on SELF. This episode highlights Somatic, Emotional, Luminous, and Financial self-care, inviting you to reflect, reset, and choose one small, meaningful way to support yourself—without guilt or overwhelm.

Because you can’t practice self-care without first taking a look at SELF.

Here are some resources from Today's Episode:

Frameworks & Mindful Self-Care

• World Health Organization (WHO). Self-care for health and well-being https://www.who.int/health-topics/self-care

• Mindful.org. A guide to practicing self-care with mindfulness https://www.mindful.org/a-guide-to-practicing-self-care-with-mindfulness/

Emotional & Mental Well-Being

• National Institute of Mental Health (NIMH). Caring for your mental health https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

• Brown, B. (2013). The Power of Empathy (RSA Shorts) https://www.youtube.com/watch?v=1Evwgu369Jw

Spiritual & Meaning-Based Self-Care

• Living UPP. The Luminous Dimension of Self-Care https://www.livingupp.com/blog/the-luminescent-dimension-of-self-care/

Financial Wellness

• Consumer Financial Protection Bureau (CFPB). Financial well-being resources https://www.consumerfinance.gov/consumer-tools/financial-well-being/

In this brief mindfulness practice, Dr. Evelyn Davis guides you through a calming 5-4-3-2-1 grounding exercise designed to help you reconnect with your body, steady your nervous system, and bring yourself back into the present moment.

Whether you’re navigating stress at work, burnout from caregiving, emotional overwhelm, parenting challenges, relationship confusion, or trauma reminders — this grounding practice helps you pause, breathe, and find your footing again.

Take these few minutes to recenter yourself, one mindful breath at a time.

In this special Q&A episode, Dr. Evelyn Davis answers real questions from listeners about stress, trauma, boundaries, and feeling overwhelmed. If you’ve ever struggled to juggle too much at once, questioned your time management, or wondered how to heal from past experiences, this episode offers gentle guidance, clarity, and practical mindfulness tools to support you right where you are.