Episode Number: 5

Host: Shaun Southworth

Special Guest: Dr. Kia Silva

In this thought-provoking episode of The Mindful Workplace Podcast, Shaun Southworth dives into the transformative power of human connection and holding space. With special guest Dr. Kia Silva, a licensed psychologist and founder of Atlanta Prosper Psychological Services, they unpack how fostering meaningful relationships can anchor us during workplace challenges and life transitions.

Whether you're facing a toxic work environment, grieving a personal loss, or simply seeking to build deeper connections, this episode offers actionable insights and inspiration.

What is Holding Space?

• Defined as creating an environment of openness and presence, free of judgment or the pressure to fix.
• How holding space can radically deepen relationships and foster healing.

Breaking Through Isolation:

• Tips for highly sensitive or anxious individuals to overcome unintentional emotional barriers.
• Strategies for being fully present in conversations and interactions.

Friendship and Connection:

• Key traits of a good friend: vulnerability, reliability, and nonjudgmental support.
• Practical ways to build adult friendships through shared activities and intentional outreach.

Understanding Grief:

• Grief extends beyond losing a loved one to include identity shifts, workplace changes, and other transitions.
• How to process grief with self-compassion and support.

1. Mike from Dallas:

• Mike is struggling to fit in at a new workplace, often eating lunch alone and feeling excluded from workplace cliques.

Advice:

• Use mindfulness techniques to cultivate awareness of the workplace environment.
• Notice small details about coworkers to identify conversation starters.
• Practice visualization by imagining positive interactions with coworkers to reduce anxiety.
• Be patient and compassionate with yourself—adjusting to a new workplace takes time.

2. Ryan from Washington, D.C.:

• Ryan works in a toxic office where gossip and distrust are rampant, leaving him feeling isolated and paranoid.

Advice:

• Focus on creating internal boundaries to protect emotional well-being.
• Practice the RAIN process to acknowledge and process negative emotions.
• Build connections outside of the workplace to counteract toxicity.
• Remember that boundaries and self-care are crucial for navigating toxic environments.

3. Sophie from Atlanta:

• Sophie is dealing with the emotional aftermath of a breakup, which is affecting her focus and motivation at work.

Advice:

• Use the RAIN process outside of work to process emotions in a structured way.
• Prioritize self-compassion and give yourself grace during this challenging time.
• Incorporate the “Five F’s” (Fitness, Friends, Focus, Faith, and Forgiveness) to rebuild resilience.
• At work, use mindfulness techniques like breathing and focusing on the present moment to stay grounded.

• Mental Health...

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...