Most advice about forgiveness is shallow. Forgive and forget. Turn the other cheek. Time heals all wounds.
None of that helps you actually heal or make wise choices. For the most part, those sayings are....crap.

In this conversation, Dr. Mark Mayfield and Jonathan unpack one of the most misunderstood topics in mental health: the difference between forgiveness and reconciliation. They explore why quick forgiveness can backfire, how to set boundaries that protect your future, and what true self-forgiveness really looks like.

If you’ve ever struggled to forgive, or felt pressure to reconcile before you were ready, this one will hit home.

What You’ll Learn

• Forgiveness frees you internally. Reconciliation is relational and optional

• Why fast forgiveness can be avoidance in disguise

• How to forgive without forgetting

• Boundaries that protect your peace

• A simple framework for self-forgiveness

• How to know if reconciliation is healthy or harmful

  
  

  Reflection Framework: Forgiveness and Reconciliation

  Internal / Self-Forgiveness
  Ask yourself:
  • What am I still carrying that isn’t mine to carry?
  • What guilt or self-blame keeps looping in my thoughts?
  • What would releasing that weight make space for in my life?
  • What would it look like to forgive myself and move forward with strength?

  External / Relational Forgiveness
  Ask yourself:
  • What boundaries do I need in order to forgive safely?
  • Does this person show signs of genuine change or accountability?
  • What would reconciliation realistically look like, and do I want that?
  • Can I forgive without reopening the same wound?

  Remember:
  Forgiveness is about your freedom.
  Reconciliation is about rebuilding trust — and that takes two people.

  Tools Mentioned

  • The One Person Challenge — Identify one person, including yourself, where you can release a small piece of resentment this week.
  • The Unsent Letter — Write what you need to say. Don’t send it. Reflect. Then release it.

  Resources

  Visit mentalhealthmadesimple.life for articles, tools, and expanded reflections that make mental health simple to understand and apply.
  Catch replays, read blog companions to each episode, and explore our comprehensive needs assessment.

  CTA

  If this episode helped you, share it with a friend and leave a rating and review.
  It helps us bring mental health conversations to more people who need them.

  Disclaimer

  This podcast is not counseling and should not replace working with a licensed professional.
  Our goal is to simplify mental health, offer tools for reflection, and help you take your next right step toward health.
  If you’re in crisis or need immediate support, reach out to a qualified professional or contact your local resources.

Reframing “safe spaces” from emotional escape to practical resilience and growth.

Most people think a safe space is where you run to feel better. But what if the way we talk about safety is actually keeping us stuck—isolated, anxious, and disconnected from real growth?

In this eye-opening episode, Dr. Mark Mayfield and Jonathan dismantle the cultural buzzword of safe spaces and reframe it with language that promotes resilience, emotional regulation, and grounded engagement instead of avoidance. This isn’t about eliminating safety—it’s about redefining it as an anchor point that helps you stabilize, process, and re-enter life with strength and clarity.

In This Episode, You’ll Discover:

• The Hidden Problem with “Safe Spaces” – how culture turned safety into emotional avoidance

• Safe People vs. Safe Places – why who you trust matters more than where you retreat

• Feelings vs. Reality – how to validate your emotions without letting them lead your life

• What Ego Strength Really Is and why developing it changes how you navigate every relationship

• Anchoring Practices – simple tools to regulate anxiety without disconnecting from reality

• The One Question to Ask Yourself Before You Retreat: “Am I here to recharge, or am I hiding?”

👉 The goal isn’t to escape life—it’s to engage with it more effectively.

Key Takeaways

• Safe places are tools, not destinations. They’re designed for restoration, not isolation.

• Avoidance masquerades as protection. True safety helps you re-enter life stronger.

• Your feelings matter—but they cannot be the entire truth. Learn to regulate, not react.

• Resilience comes from engagement, not withdrawal.

• • You don’t need perfect conditions to make progress—only anchored presence.

  
  

  Practical Steps From This Episode:

  • Identify anchor points in your life (a physical object, personal values, grounding statements)

  • Ask: “Is this a pause or a hiding place?”

  • Reevaluate relationships based on reciprocity and safety, not convenience

  • Use micro-actions (a text, an email, a conversation) to disrupt avoidance patterns

• • If you don’t have “safe people,” consider counseling as your first anchor relationship

  
  

  Episode Chapters

  • 00:00 Welcome & cultural rise of “safe spaces”
  • 02:20 When safety becomes emotional bubble wrap
  • 06:00 Feelings vs. facts: why our emotions aren’t the full story
  • 09:30 Reframing: from safe space to anchor point
  • 13:16T he danger of instant-result culture and all-or-nothing responses
  • 19:30 Practical anchors at home, work, and in relationships
  • 22:30 Ego strength and emotional resilience explained
  • 31:00 Anxiety in real life: what healthy engagement looks like
  • 38:00 The goal: not escape… but re-engagement

  
  

  Disclaimer

  Mental Health Made Simple provides education and tools for your mental health journey. It is not therapy, nor a substitute for counseling or medical treatment. If you are seeking clinical support, we encourage you to connect with a licensed counselor.

  Resources & Next Steps

  • Explore tools, resources, and upcoming webinars: mentalhealthmadesimple.life

  • Questions about counseling or how to start? Email us—we’ll help guide your next step.

  • If this episode brought you clarity, leave a rating and review. It helps more people find hope and grounded mental health.

Cognitive Behavioral Therapy (CBT) is one of the most widely recommended forms of therapy, yet most people either misunderstand it or think it’s a mental bootcamp designed to break them down.

Spoiler: it doesn’t involve deadlifts, sweat angels, or reliving your childhood trauma while doing burpees.

As the world continues to focus on mental health awareness throughout October, following World Mental Health Day, this conversation is timely for anyone seeking better tools to manage anxiety, negative thoughts, perfectionism, or emotional overwhelm.

We unpack the real science behind CBT and show how small shifts in your thoughts can completely transform your emotions, behaviors, and long-term mental resilience.

What's in the episode:

• Why CBT isn't about toughness or emotional bootcamp

• How thoughts trigger feelings and behaviors—and how to interrupt negative cycles

• The most common cognitive distortions (like catastrophizing or all-or-nothing thinking)

• Practical tools like thought records, cognitive restructuring, and behavioral activation

• How to use CBT methods in everyday life to reduce anxiety and self-sabotage

• • How to choose the right therapist and questions to ask during your first session

  
  

  Chapters

• 0:00 – Setting the stage: Why CBT matters right now

  2:15 – What CBT is not (the CrossFit analogy)

  5:30 – The core concept of cognitive behavioral therapy

  10:45 – How thoughts create emotional responses

  15:20 – Identifying cognitive distortions

  21:00 – Tools that rewire your thought patterns

  26:30 – What makes a great therapist fit (and how to ask)

  31:45 – Practical CBT exercises you can start using today

  35:10 – Final encouragement: moving from stuck to aligned

  
  

  Resources & Next Steps

  Visit MentalHealthMadeSimple.life to access tools, upcoming workshops, and resources designed to make mental health concepts easy to understand and apply in everyday life.

  • Please follow and leave a review — it helps more people discover practical mental health tools.

  • Share this episode with someone who is struggling with anxiety or negative self-talk.

  • New episodes drop weekly to simplify mental health, one conversation at a time.

Perfectionism feels productive—but underneath it drives anxiety, burnout, and all-or-nothing thinking. In this episode, Jonathan and Dr. Mark Mayfield unpack their own stories, share practical therapy tools, and show you how to trade perfection for consistency.

You’ll learn:

• Why perfectionism often masks control and fear

• The hidden cost: anxiety spikes, depressive spirals, and burnout

• How CBT tools like thought records and cognitive restructuring work

• The “90% Rule” and other simple shifts that create freedom

• • How to ask brave questions that build healthy feedback loops

  
  

  Chapters

00:00 – Why perfectionism feels safe but keeps us stuck04:00 – Control, anxiety, and when perfection backfires10:00 – Perfection, depression, and the all-or-nothing trap15:00 – CBT in plain English: thoughts, feelings, behaviors22:00 – Tools: thought records, restructuring, behavioral activation30:00 – Healthy feedback: “When I do __, how do you experience me?”38:00 – Consistency vs. perfection: what really sustains growth44:00 – Final reflections + one next step you can take today

“You don’t have to be perfect. Be what most aren’t—consistent, determined, and willing to do the work.” - Tom Brady

Resources

• mentalhealthmadesimple.life

• • Related episode: Burnout
  • Read the article here: https://www.mentalhealthmadesimple.life/blog/perfection-vs-consistency

  
  

• If this conversation helped, share it with a friend and leave a rating on Apple Podcasts. On Spotify, drop us a question—we read them all.

Most people don’t ask for therapy until life hits crisis mode. But what if you knew the signs earlier—before everything crashes?

In this episode of the Mental Health Made Simple Podcast, Jonathan and Dr. Mark Mayfield get real about the first steps toward therapy:

• How to know when “something’s off” and it’s time to talk to someone

• Why sustained emotional struggles (not just bad days) matter

• The difference between “general” therapy and specialized approaches

• What to expect from your first sessions (and why two visits isn’t enough)

• How to handle it if your therapist isn’t a good fit

• The role medication can play—and why it’s never a silver bullet

• Why a psychological evaluation might be the single best investment in your mental health

You’ll also hear personal stories, honest mistakes, and lessons learned the hard way—like why therapy is less about “being fixed” and more about learning tools you didn’t even know you needed.

If you’re on the fence about therapy, this episode is for you.

We brag about overwork like it proves our worth — but it’s killing us. Jonathan and Dr. Mark unpack why burnout isn’t strength, what it really does to your body and mind, and how recovery rhythms can protect you before it’s too late.

Burnout isn’t just being tired. It’s your mind, body, and spirit throwing the emergency brake. Yet in our culture, we still brag about 60+ hour weeks, skipping vacations, and answering emails at midnight like it’s some badge of honor.

In this episode of the Mental Health Made Simple Podcast, Jonathan Collier and Dr. Mark Mayfield cut through the noise and get raw about:

• Why hustle culture lies to us about worth and success

• The Gallup data showing just how common burnout has become

• Jonathan’s personal crash-and-burn story — and the cost it carried

• The emotional, cognitive, physical, and behavioral warning signs you can’t afford to ignore

• Practical recovery rhythms that can help you pull back before it’s too late

This is not just theory. Burnout will rob your health, your relationships, and your sense of self. The good news? It doesn’t have to. This conversation will give you tools to recognize the signs early and reclaim a healthier, more sustainable way of living.

• Book recommendation: Anti-Burnout by Alan Briggs

• Follow us on YouTube and social media (@MentalHealthMadeSimple)

• Subscribe, rate, and review the podcast to help others find these conversations

September is National Suicide Prevention Awareness Month. If this conversation stirs anything heavy for you, you are not alone — and help is available right now:

• U.S.: Call or text 988 or chat via 988lifeline.org for free, confidential support 24/7. If you are in immediate danger, dial 911.

• Outside the U.S.: Visit Befrienders Worldwide or Suicide Stop to find international hotlines.

Reaching out is not weakness — it’s courage. You matter.

Stress is everywhere. For most of us, it’s so normal we don’t even notice it anymore. But here’s the truth: while you can’t eliminate stress from life, you can learn to regulate it so it doesn’t run the show.

In this episode of the Mental Health Made Simple Podcast, Dr. Mark Mayfield and Jonathan Collier have a candid conversation about what stress really is, how it shows up in our daily lives, and why not all stress is bad. They explore:

• The difference between positive stress and negative stress

• Practical ways to check in on your stress levels (sleep, screen time, diet, etc.)

• The stress loop—and how to break out of it before it spirals

• Why regulation matters more than elimination

• Simple daily resets (from short walks to better sleep hygiene) that actually work

• The power of curiosity in managing stress and building healthier rhythms

This isn’t about hacks or quick fixes—it’s about sustainable, practical steps that help you show up better for yourself and those you care about.

Resources & Links

• Follow us on YouTube and social media for more conversations and tools (@MentalHealthMadeSimple)

• Try the Calm App (not sponsored)—great for short daily resets

• Subscribe, rate, and review on Spotify or iTunes to help others find the show

New Year’s resolutions fizzle. Goals get abandoned. Overwhelm wins. In this episode, Dr. Mark Mayfield and Jonathan Collier break down a simpler way to build real, sustainable change—without trying to “white-knuckle” your life.

They unpack why traditional goal-setting fails, Why goal setting is broken, how to shift from a fixed to a growth mindset, and what tiny, repeatable habits do inside your brain to make new behavior feel natural over time.

You’ll get super practical ideas (like phasing out soda the smart way), how to reduce overwhelm with rhythms (not “balance”), and why bringing one trusted person into your plan changes everything.

• Why most goals fail (and what to do instead)

• Fixed vs. growth mindset (Carol Dweck) in real life

• Tiny habits, compounding gains (James Clear)

• Overwhelm: how to shrink it, not “power through” it

• Neural pathways 101: machete a new trail, then keep walking it

• Rhythms > balance: adapting to life’s sets and lulls

• Counseling vs. coaching—different tools, different jobs

• Pick ONE lever: Choose a single small habit that moves the needle (e.g., replace your 1st soda with flavored water/Poppi/Zevia).

• Work backward: Set a realistic horizon (then add ~30% more time). Define what 6 months, 90 days, 30 days, and tomorrow look like.

• Don’t miss twice: If you skip a day, simply win the next one.

• Time-box the stuck: Set a 45-minute timer to sit with hard tasks (train your “stick-with-it” muscle).

• Bring a human: Tell one safe person your plan and ask for encouragement check-ins.

1. Who is the version of me I want to shake hands with a year from now?

2. What’s one 1% habit that would make the biggest difference over time?

3. When do I tend to quit—what’s my “don’t miss twice” plan?

4. Who will I invite to walk with me (friend, mentor, counselor)?

• Atomic Habits — James Clear

• Mindset — Carol Dweck

• Catherine Wolf (talks/books referenced)

• Alternatives for soda: Zevia, Poppi, flavored/sparkling water

This podcast is not a substitute for counseling. If you need help finding a therapist, check the show notes for starter links or reach out—we’re glad to point you in the right direction.

If this episode helped, share it with a friend, leave a rating/review, and subscribe so you never miss what’s next.