Self Care to Success in 15 Minutes or Less Podcast

In a world where emails, texts, and social media dominate our daily interactions, are we losing the very thing that helps us thrive? In this episode, Ancy explores the growing connection crisis and shares powerful insights on why human relationships remain the strongest predictor of health, happiness, and well-being. Drawing on research from the Harvard Study of Adult Development and personal expe...

In this episode, Dr. Cindy Bautista-Thomas explores the emotional reality of being misunderstood even after taking accountability and offering a sincere apology. She reflects on self compassion, emotional boundaries, and the importance of not abandoning yourself trying to change someone else’s perception of you. This conversation is a reminder that growth, dignity, and peace can coexist even when...

In this episode, Ancy breaks down three accessible techniques to help lower anxiety in the moment  and support prevention over time.  Ancy describes the power of deep breathing to regulate your body, how engaging your senses can bring you back to the present, and the role of simple, grounding physical touch in creating safety within yourself. This conversation is rooted in Velocity Visions Inc.’s...

In this special episode of Self-Care to Success in 15 Minutes or Less , Dr. Cindy Bautista-Thomas offers a healing-centered grounding experience created especially for social workers. Rooted in the NASW theme Uplift, Defend, Transform , this episode invites you to pause, reconnect with your purpose, and honor the impact of your work. Through mindful breathing, guided visualization, and reflective...

In this episode Dr. Cindy is talking about something we don’t always name as self-care - community. In a world where loneliness is rising and burnout feels constant, especially for helping professionals, connection is not optional. It is protective. It is healing. It is necessary. She shares powerful research on how community impacts our mental and physical health, how co-regulation supports our n...

By the end of January, nearly 88% of New Year’s resolutions are abandoned—and that’s not a personal failure, it’s a flawed system. In this episode of Self Care to Success in 15 Minutes or Less , Ancy invites you to step away from pressure-driven resolutions and toward a healing-centered reset. Through three powerful, reflective questions, Ancy guides you to set attainable next steps rooted in capa...

Holiday Stress? Grief? Joy? This Episode Holds It All. In this special extended holiday episode, Ancy Lewis and Dr. Cindy Bautista-Thomas of Velocity Visions Inc. invite you into a real, grounding, and deeply human conversation about what the holidays actually bring up—for many of us, both the highs and the hurts. We begin with a soothing grounding meditation led by Dr. Cindy—perfect if you only h...

Food is fun, nourishing, vital, and stressful. That's right, it has the positive and not so positive aspects to it. In this episode the connection between food and self-care is explored. Ancy discusses how food choices impact overall well-being. Ancy breaks down the way food makes an impact on our mind and how our thoughts about food make an impact on us. This episode is not about diets, body...

In this episode, Dr. Cindy Bautista-Thomas invites you into a 10-minute guided meditation to welcome the season of fall as a time to release, reassess, and realign. Using the imagery of trees and falling leaves, she guides you to let go of what no longer serves you, breathe into clarity, and embrace the beauty of change. The episode closes with reflective journaling prompts to help you ground your...

In this episode, Ancy uncovers some dangerous myths that quietly sabotage our self-care journeys. You’ve probably heard some of them before—“Self-care is selfish,” or “It takes too much time” But what if each of these beliefs is actually a barrier to healing, growth, and balance? We’ll unpack why these misconceptions persist, how they damage our well-being, and what it looks like to reclaim self-c...

In this episode, Dr. Cindy invites you into a grounding meditation followed by a soulful exploration of writing as a radical act of self-care. Through storytelling, reflection, and powerful writing prompts, Dr. Cindy shares how journaling, poetry, and creative expression can become sacred tools for healing, clarity, and restoration. You’ll be guided to release tension, tune into your emotional lan...

Stop ‘shoulding’ on yourself and others—peace begins when expectations end- Do you catch yourself thinking, “I should’ve known better” or “They should’ve supported me”? You’re not alone. In this episode, Ancy Lewis unpacks the hidden weight of “shoulds”—those quiet, guilt-laced expectations we place on ourselves, others, and the world around us. From self-care to relationships, we explore how thes...

Feeling the weight of old regrets or being hard on yourself lately? You are not alone. In this episode, Dr. Cindy invites you into a gentle and powerful conversation about forgiveness - starting with the most important kind, the one you give yourself. Together, we explore how self-forgiveness is a sacred act of self-care that opens the door to healing, clarity, and peace. With reflective questions...

In this episode, Ancy Lewis explores the often-overlooked grief of losing a non-romantic relationship. Most people don't discuss this kind of loss because it doesn't receive the spotlight that romantic relationships do. However, it can still be quite painful. Whether it's a friendship, mentorship, family member or professional bond, these losses can leave a profound impact. Ancy shares practical s...

In this episode of Self-Care to Success in 15 Minutes or Less , we explore how to cope with the loss of a romantic relationship through a healing-centered and self-care lens. Breakups can be painful, but they also offer a powerful opportunity for self-discovery, emotional awareness, and growth. I’ll guide you through strategies to honor your emotions, rebuild your sense of self, and establish boun...

Anger is a normal and important human emotion. However, long term surges of anger can affect your mind and body. Controlling, managing, and making peace with anger is an important part of self-care. The point of self-care around anger is not to throw it out or stuff it.  Ancy Lewis will guide you in learning what message your anger might be trying to share with you. Learn about the purpose of ange...

Feeling discouraged about unmet goals from last year? You’re not alone! In this episode, we explore how to reset your mindset, reflect with gratitude, and set meaningful intentions for the new year. Learn three practical steps to embrace self-compassion, reframe your goals with quarterly milestones, and ground yourself in the lessons learned along the way. Tune in for a quick burst of inspiration...

In this follow-up episode, we continue our exploration of self-care and relationships, focusing on how to improve the quality of our connections with others. This episode has posed some questions that will help you understand how you and others “show up” and contribute to the health of the relationship.? Are you nurturing a healthy relationship by keeping in touch and checking in regularly? We’ll...

As a parent, setting boundaries and establishing new routines is essential for maintaining your mental and emotional health. In this episode, Dr. Cindy  discusses how to navigate major life transitions like sending kids to college, adjusting to an empty nest, or welcoming a new baby. Tune in for actionable advice on creating healthy boundaries and integrating self-care into your parenting journey....

In this episode, we dive into the next step of your self-love journey: building and nurturing relationships with others. Relationships are all around us, and they play a crucial role in our happiness and well-being. Many people express feelings of upset or grief over their relationships and it takes a toll on their emotional health.  We touch upon the  Harvard Study of Adult Development which is t...

Discover how building and nurturing a community can be a powerful form of self-care. In this episode, Dr. Cindy  explores the different types of communities—personal, professional, and virtual—and offers practical tips for creating and sustaining meaningful connections in your life. Whether it’s through retreats, workplace groups, or online spaces, learn how to cultivate a supportive environment t...

The skill of managing expectations is a big part of self care. We don’t realize our expectations can affect our mood and how we feel about others.  In this episode, Ancy breaks the difference between having low standards and managing expectations. We do not have to give up high quality standards to manage expectations. We can work towards the best while managing what to expect along the way. When...

In this episode  Dr. Cindy unravels the transformative power of feedback as a key element of self-care. She will discuss the art of giving and receiving feedback, exploring how it acts as a catalyst for personal and professional success. Dr. Cindy shares quick and effective strategies to integrate feedback into your daily routine, turning it into a powerful tool for nurturing your well-being.  Vel...

The relationship you have with yourself determines how other relationships show up in your life.  How you appreciate and treat yourself also affects your emotional and physical well-being. This podcast episode goes into one of the strongest foundational components of self care.  That is, how we engage in self-love and how self-love influences our life.  Very simple and practical ways to start buil...

We all struggle with resistance to what may be best for us.  Sometimes, we may not practice what we preach. Recognizing when you are in that place, is the gift of Self-awareness. Self-awareness around self-care is essential in order to take inventory of your areas of growth as well as areas where you may not be thriving. Ancy and Cindy have a candid conversation around their specific areas of resi...