Host: Shaun Southworth

Guest: Elisabeth Bletsch, Licensed Clinical Social Worker and Trauma-Focused Therapist

In this episode, host Shaun Southworth explores how embracing the present moment can revolutionize your experience at work. With insights from his journey as a mindfulness practitioner and employee rights attorney, Shaun discusses practical techniques to combat workplace stress, distractions, and anxiety. Joining him is licensed clinical social worker and trauma-focused therapist Elisabeth Bletsch, who shares how mindfulness and techniques like EMDR can support healing and resilience.

• The Ripple Effect of a Single Mindful Moment: Shaun explains how even a brief mindfulness practice can positively influence your entire day.

• Understanding the Harvard Study on Mind-Wandering: Learn why 47% of our waking hours are spent thinking about something other than what we’re doing and how to break that cycle.

• Practical Mindfulness Tools:

1. Breathing exercises, including color breathing.
2. The 5-4-3-2-1 technique for grounding.
3. Gratitude practices to shift perspective.

• Elizabeth Bletsch on Trauma and Healing: Discover how EMDR therapy reprocesses traumatic memories and why mindfulness is a cornerstone for emotional regulation.

• Tips for Workplace Resilience:
• How to focus in hostile work environments.
• Creating mindful moments during the workday to reduce stress.

Shaun answers listener questions on common workplace challenges:

1. Struggle with Overwhelming Work: Samantha from Boston feels buried by constant interruptions and endless tasks.

• Advice: Shaun suggests implementing digital boundaries, using mindful breathing to reset during the day, and experimenting with the Pomodoro technique to structure focused work sessions.

2. Fear of Probation Failure: Raj from Seattle is struggling with anxiety about passing his federal probationary period.

• Advice: Shaun advises a holistic approach using the “5 F’s” (Fitness, Focus, Friends, Faith, and Forgiveness), emphasizing mindfulness practices, physical exercise, and connecting with support systems to navigate stress.

3. Team Disengagement: Elena from Miami wants her team to be more present during meetings.

• Advice: Shaun recommends starting meetings with a one-minute mindfulness exercise to center everyone’s attention, setting clear expectations for engagement, and incorporating activities that encourage participation.

• Mindfulness doesn’t require hours of effort—start with just five minutes a day.
• Your mind is a tool; learning to manage it can transform both work and life.
• Small, intentional practices like gratitude or mindful breathing can create profound changes over time.

Harvard Study on Mind-Wandering (View Study Details)

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Host: Shaun Southworth

Guest: Robin Kirkpatrick, Licensed Therapist

Episode Overview:

In the third episode of the Mindful Workplace Podcast, host Shaun Southworth delves deep into the transformative power of forgiveness and letting go in the face of workplace trauma. Joined by licensed therapist and mindfulness practitioner Robin Kirkpatrick, they explore how holding onto resentment can harm one's mental and physical health, and how mindfulness and forgiveness can pave the way for healing and empowerment.

Key Topics Discussed:

• The Poison of Resentment:
• Shaun shares a powerful anecdote from a client who realized that "holding onto resentment was like drinking poison and expecting her former boss to get sick."
• Discussion on how resentment and anger can lead to physical health issues such as high blood pressure and decreased immune function.
• Understanding Forgiveness:
• Forgiveness is not about excusing the wrongdoer but about freeing oneself from ongoing pain.
• The difference between forgiving and forgetting, and how forgiveness can be a form of self-care.
• Mindfulness Strategies for Letting Go:
• Techniques such as writing forgiveness letters and using mantras like "I release the things that are not serving me."
• Emphasis on embracing emotions rather than suppressing them to facilitate the healing process.
• Interview with Therapist Robin Kirkpatrick:
• Robin defines emotions and feelings and explains how they manifest in the body.
• The role of therapy in creating a safe space for vulnerability and healing.
• Tips on selecting the right therapist and understanding the therapeutic relationship.
• The ongoing process of forgiveness and letting go, and how it's not a one-time event.
• Self-Forgiveness:
• The importance of forgiving oneself as part of the healing journey.
• Recognizing and addressing one's own contributions to a toxic situation without self-blame.

Ask Shaun Southworth Anything Segment:

• Mark from Chicago: Struggling with isolation while working remotely.
• Advice: Incorporate mindful breaks, schedule intentional activities, and engage in practices that foster connection and motivation.
• Aisha from Dallas, Texas: Dealing with a micromanaging boss causing stress and self-doubt.
• Advice: Practice grounding exercises, focus on self-confidence, and approach conversations with calmness and clarity.
• Carlos from San Francisco: Facing anxiety due to workplace changes and uncertainty.
• Advice: Start a mindfulness practice to become aware of anxious thoughts, question their validity, and reduce their impact.

Key Takeaways:

• Holding onto resentment only harms oneself; forgiveness is a personal journey toward healing.
• Mindfulness can be a powerful tool in navigating workplace challenges and emotional turmoil.
• Therapy provides a supportive environment to process feelings and reclaim personal power.
• Self-care practices are essential in maintaining mental and emotional well-being during stressful times.

Resources Mentioned:

• Connect with Robin Kirkpatrick: RobinKirkpatrick.com
• Licensed therapist offering online therapy services across Georgia.
• Mindfulness Practices: Techniques...

Episode 2: Turning "F* IT" into Freedom – The Five 'F's to Transform Workplace Stress

Show Notes:

Welcome back to The Mindful Workplace Podcast! I'm your host, Shaun Southworth, founder of Southworth PC and a mindfulness practitioner committed to helping you navigate and transform your work life. In today's episode, we're diving into where the concept of "F*** IT" came from and how flipping this phrase can lead to empowerment through the Five 'F's. Plus, we have a special interview with Lydia Head, the de facto Head of Culture at Southworth PC, who will share how we incorporate mindfulness into our company culture.

In This Episode, You’ll Learn:

• The Origin of "F* IT":** How a moment of frustration led to a powerful mindfulness framework.
• The Five 'F's Explained:
• Fitness: How physical activity can be your go-to stress reliever.
• Focus: Techniques to enhance concentration and tackle your to-do list effectively.
• Friends: The importance of building meaningful connections at work.
• Forgiveness: Letting go of grudges to reclaim your energy.
• Faith: Trusting in yourself and the process during challenging times.
• Practical Mindfulness Practices: Real-world applications of the Five 'F's to reduce workplace stress.
• Insights from Lydia Head: How mindfulness shapes our culture at Southworth PC and how you can implement similar practices in your workplace.

Key Takeaways:

• Flip the Script: Transforming "F*** IT" from a phrase of defeat into a mantra for empowerment.
• Actionable Steps: Each of the Five 'F's offers simple, practical ways to handle stress.
• Fitness: Incorporate movement into your day to boost your mood.
• Focus: Use mindfulness to improve concentration and productivity.
• Friends: Build a support system to enhance your work experience.
• Forgiveness: Release negative feelings that drain your energy.
• Faith: Cultivate trust in yourself and the journey you're on.
• Cultural Integration: Lydia shares how mindfulness isn't just a personal practice but a cultural one that can transform an entire organization.

Interview with Lydia:

We sit down with Lydia, the de facto head of Culture at Southworth PC, to discuss:

• Mindfulness in Action: How we weave mindfulness into our daily operations.
• Creating a Supportive Environment: Strategies for fostering a culture where employees feel valued and heard.
• Advice for Leaders and Teams: Tips on integrating mindfulness practices into any workplace, regardless of size or industry.

Listener Q&A:

• We take questions from podcast listeners.
• Do you have a question or need advice on applying mindfulness in your work life? Call or text me at (404) 490-2193 for a chance to be featured in our next "Ask Shaun Anything" segment!

What’s Next:

In our upcoming episode, we'll explore more practical mindfulness exercises tailored for common workplace challenges and hear from experts who have successfully implemented these strategies. Remember, every moment is an opportunity to choose mindfulness over stress.

Support the Podcast:

If you found value in today's episode, please leave a five-star review and share it with your colleagues and friends. Your support helps us reach more people and fosters a more mindful workplace for everyone.

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