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Episode 6: Refuel First: Self-care the quiet engine behind every resilient child
What if the most reliable way to help kids feel safe and resilient starts with how we care for ourselves? We sit down with clinical child psychologist and mindfulness teacher Dr. Peter Montminy to rethink self-care as a daily, relationship-centered practice that powers calm, connection, and growth. Together we map a practical path: “Time Off, Time In, Time Out” for restoring energy, regulating in real time with kids, and calling a reset when conflict spikes.
We dig into the foundations that actually change your baseline: sleep as the quiet superpower, movement and play as stress releases, and emotional hygiene through mindfulness, therapy, journaling, prayer, and creativity. We also confront the myths that keep adults stuck. Self-care isn’t selfish; it’s how we refill the pitcher we pour from. It doesn’t demand hours or cash; three slow breaths can shift a hard moment. It won’t make you perfect; like a pilot, you course-correct again and again. And it’s not optional; we refuel cars and brush teeth without debate—our mental hygiene deserves the same daily respect.
You’ll hear simple, repeatable tools: set boundaries with tech to protect attention, use brief rituals like bedtime check-ins and device-free dinners, and try the “Time Choices” exercise to reclaim three hours a week for joy. Dr. Montminy’s “surprising life math” shows where time hides, and his language shift—from “I don’t have time” to “I choose this time”—turns resistance into momentum. Most of all, we underline a core truth: children learn self-regulation through attuned relationships with self-regulating adults. When we pause, breathe, and repair, kids borrow our calm and build their own.
If you or someone you know is in crisis, call or text 988 for immediate support.
This podcast is brought to you by Jana Marie Foundation and A Mindful Village.
Jana Marie Foundation is a 501(c)(3) nonprofit organization located in State College, Pennsylvania which harnesses the power of creative expression and dialogue to spark conversations build connections, and promote mental health and wellbeing among young people and their communities. Learn more at Jana Marie Foundation.
A Mindful Village is Dr. Peter Montminy's private consulting practice dedicated to improving the mental health of kids and their caregivers. Learn more at A Mindful Village | Holistic Mental Health Care for Kids.
Music created by Ken Baxter.
(c) 2025. Jana Marie Foundation. All Rights Reserved.
This podcast was developed in part under a grant number SM090046 from the Substance Abuse and Mental Health Services Administration (SAMHSA), U.S. Department of Health and Human Services (HHS). The views, policies, and opinions expressed are those of the authors and do not necessarily reflect those of SAMHSA, HHS or the Pennsylvania Department of Human Services.
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By Jana Marie Foundation
4.5
22 ratings
What if the most reliable way to help kids feel safe and resilient starts with how we care for ourselves? We sit down with clinical child psychologist and mindfulness teacher Dr. Peter Montminy to rethink self-care as a daily, relationship-centered practice that powers calm, connection, and growth. Together we map a practical path: “Time Off, Time In, Time Out” for restoring energy, regulating in real time with kids, and calling a reset when conflict spikes.
We dig into the foundations that actually change your baseline: sleep as the quiet superpower, movement and play as stress releases, and emotional hygiene through mindfulness, therapy, journaling, prayer, and creativity. We also confront the myths that keep adults stuck. Self-care isn’t selfish; it’s how we refill the pitcher we pour from. It doesn’t demand hours or cash; three slow breaths can shift a hard moment. It won’t make you perfect; like a pilot, you course-correct again and again. And it’s not optional; we refuel cars and brush teeth without debate—our mental hygiene deserves the same daily respect.
You’ll hear simple, repeatable tools: set boundaries with tech to protect attention, use brief rituals like bedtime check-ins and device-free dinners, and try the “Time Choices” exercise to reclaim three hours a week for joy. Dr. Montminy’s “surprising life math” shows where time hides, and his language shift—from “I don’t have time” to “I choose this time”—turns resistance into momentum. Most of all, we underline a core truth: children learn self-regulation through attuned relationships with self-regulating adults. When we pause, breathe, and repair, kids borrow our calm and build their own.
If you or someone you know is in crisis, call or text 988 for immediate support.
This podcast is brought to you by Jana Marie Foundation and A Mindful Village.
Jana Marie Foundation is a 501(c)(3) nonprofit organization located in State College, Pennsylvania which harnesses the power of creative expression and dialogue to spark conversations build connections, and promote mental health and wellbeing among young people and their communities. Learn more at Jana Marie Foundation.
A Mindful Village is Dr. Peter Montminy's private consulting practice dedicated to improving the mental health of kids and their caregivers. Learn more at A Mindful Village | Holistic Mental Health Care for Kids.
Music created by Ken Baxter.
(c) 2025. Jana Marie Foundation. All Rights Reserved.
This podcast was developed in part under a grant number SM090046 from the Substance Abuse and Mental Health Services Administration (SAMHSA), U.S. Department of Health and Human Services (HHS). The views, policies, and opinions expressed are those of the authors and do not necessarily reflect those of SAMHSA, HHS or the Pennsylvania Department of Human Services.