53. The 5 Stages of Burnout and How To Stop Them with Dr Cheryl Kam

55. Empathy: The HARD Skill You NEED to Master with Mimi Nicklin

Ever wondered why some leaders effortlessly navigate global challenges while others struggle with cultural misunderstandings?  Welcome to Upward Spiral, the podcast that believes intentional decisions are the engine for transformative personal growth.  In this powerful episode, "Empathy: The HARD Skill You NEED to Master," we challenge the notion that empathy is merely a "soft skill" and reveal its true power as a hard, functional skill essential for global leadership, sales, and personal connection. Join host Michelle O'Brien as she sits down with the incredible Mimi Nicklin, a globally recognized empathy advocate, bestselling author, and Chief Empathy Officer. Mimi, with her vast experience living and working across continents, shares profound insights into cultivating cross-cultural empathy.  Discover why active listening is our greatest superpower and how acknowledging the realities of high stress and low time are crucial for practicing empathy in today's demanding world.  We delve into the critical cultural nuances that shape how empathy is expressed and received, offering actionable strategies to avoid misinterpretations in global communications. Learn how simple, intentional acts – like maintaining eye contact and using names – can dramatically build trust and human connection in any setting.  This conversation is packed with practical takeaways on how empathy isn't just about feeling; it's about making better business decisions, driving productivity in startups, and transforming your approach to leadership and sales. Michelle also shares her personal journey of adapting to new cultures and how empathy is now paramount in her new global role and upcoming US product launch. Chapters 00:00 Introduction 05:00 Understanding Cultural Nuances in Empathy 10:01 The Challenges of Practicing Empathy 15:04 Building Empathy Through Observation and Connection 19:55 Practical Tips for Enhancing Empathy 26:36 The Power of Questions in Empathy 30:02 Cultural Differences in Communication 32:47 Breaking the Silence: The Importance of Connection 36:09 Cross-Cultural Empathy in Leadership 39:59 Empathy in Decision Making 46:10 Empathy as a Sales Tool 48:53 Empathy and Productivity in Startups If you're ready to master this essential hard skill and become a more effective global leader and decision-maker, like, share, and subscribe to Upward Spiral! Let us know in the comments: How has cross-cultural empathy impacted your career or personal life? Connect with me:  * YouTube: https://www.youtube.com/@UpwardSpiralPodcast [https://www.youtube.com/@UpwardSpiralPodcast] * Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  * Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079   * Instagram https://www.instagram.com/upwardspiral.podcast/  * TikTok https://www.tiktok.com/@upwardspiral.podcast  * LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast [https://www.linkedin.com/company/upwardspiralpodcast]  * Instagram https://www.instagram.com/michellemakesdecisions [https://www.instagram.com/michellemakesdecisions]  * LinkedIn https://www.linkedin.com/in/michellelauraobrien/  Connect with Mimi Nicklin: * Website: https://www.empathyeverywhere.co/ [https://www.empathyeverywhere.co/]  * The MiMi YouYou Show - Creating Empathy: https://open.spotify.com/show/5QrhCVxoyKxLhXiIeLpEt3 [https://open.spotify.com/show/5QrhCVxoyKxLhXiIeLpEt3] * LinkedIn: https://www.linkedin.com/in/miminicklin/ [https://www.linkedin.com/in/miminicklin/]  * Books: 'Softening The Edge' & 'Empathy At Work' https://www.amazon.sg/Softening-Edge-humanitys-leadership-changing/dp/9948340094 [https://www.amazon.sg/Softening-Edge-humanitys-leadership-changing/dp/9948340094]  #empathy #leadership #crossculturalcommunication #globalsales #decisionmaking #personalgrowth #productivity #workplacewellbeing #humanconnection #softskills #hardskills #upwardspiral #podcast #michelleobrien #miminicklin #culturalunderstanding #listeningskills #professionaldevelopment #psychologicalsafety

54. Go Deeper: Altered States Through Your Breath with Dr. Marylene Henry

Feeling stuck or overwhelmed, yearning for a natural path to emotional healing and personal growth? In this transformative episode of the Upward Spiral Podcast, I sit down with the incredible Dr. Marylene Henry (@zazyoga, @breathworkSingapore) to explore the profound power of breathwork and how it can unlock altered states of consciousness and release trapped trauma. Join us as we delve into how your breath serves as a direct gateway to your emotions and autonomic nervous system, offering a unique tool for self-regulation and profound change. Dr. Henry, a true expert, illuminates various breath techniques for everyday use, from simple practices for anxiety management and achieving calmness, to more advanced modalities like Pranayama and Nadi Shodhana that balance the brain and quiet the mind. We emphasize the critical importance of understanding your nervous system and creating a safe environment for these powerful practices. Key Takeaways from this Episode: * Your breath is the only autonomic function you can consciously control, making it a powerful tool for self-regulation. * Breath awareness can directly shift your autonomic functions, influencing your emotional and physical states. * Breathwork encompasses a wide range of techniques, from simple belly breathing for relaxation to advanced Pranayama for mental balance. * Understanding your autonomic nervous system is key to effectively using breath for anxiety management and energy regulation. * Nadi Shodhana and other breath techniques can balance brain hemispheres and quiet the mind. * Breathwork can unlock subconscious material, aid in trauma recovery, and facilitate profound emotional healing. * Creating a safe space and surrendering control are essential for a fulfilling breathwork experience. * My own journey illustrates the transformative power of breathwork in achieving personal growth and clarity. Chapters:  00:00 Introduction  02:40 Understanding Breathwork: A Comprehensive Overview  06:01 The Autonomic Nervous System Explained  09:54 Breath Techniques for Energy and Calmness  12:15 Breathing Techniques for Anxiety Management  18:43 Exploring Nadi Shodhana and Its Benefits  21:59 Pranayama: The Art of Breath Control  24:49 Breathwork for Altered States of Consciousness  28:32 Facilitating Breathwork: Creating Safe Spaces  29:53 The Art of Conscious Connected Breathing  32:08 Understanding the Stress Cycle in Breathwork  35:50 Navigating Breathwork Experiences: Safety and Regulation  40:35 Surrendering Control: The Journey of Breathwork  46:58 Connecting with the Subconscious: Messages from Beyond  52:34 The Healing Power of Breathwork: Personal Stories and Insights  54:01 From Corporate to Healing: Michelle's Journey in Breathwork If you're ready to unlock your full potential and create an upward spiral in your life, hit subscribe and join our community! Listen to the full episode on your favorite podcast platform: 🎧 Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral [https://podcasters.spotify.com/pod/show/theupwardspiral] 🍎 Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 [https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079] Connect with Michelle & Upward Spiral: 📸 Instagram: https://www.instagram.com/upwardspiral.podcast/ [https://www.instagram.com/upwardspiral.podcast/] ➡️ TikTok: https://www.tiktok.com/@upwardspiral.podcast [https://www.tiktok.com/@upwardspiral.podcast] 🔗 LinkedIn (Podcast): https://www.linkedin.com/company/upwardspiralpodcast [https://www.linkedin.com/company/upwardspiralpodcast] 🔗 LinkedIn (Michelle): https://www.linkedin.com/in/michellelauraobrien/ [https://www.linkedin.com/in/michellelauraobrien/] 📸 Instagram (Michelle): https://www.instagram.com/michellemakesdecisions [https://www.instagram.com/michellemakesdecisions] Connect with Dr. Marylene Henry: 📸 Instagram: @zazyoga [https://www.google.com/search?q=https://www.instagram.com/zazyoga] & @breathworkSingapore 🌐 Website: https://www.theyogahouse.sg/breathwork [https://www.theyogahouse.sg/breathwork]

53. The 5 Stages of Burnout and How To Stop Them with Dr Cheryl Kam

Are you running on fumes? 😫 Feeling constantly exhausted and losing your passion? You might be on the path to burnout. In this crucial episode of the Upward Spiral podcast, Michelle O'Brien sits down with Dr. Cheryl Kam, a functional and integrative medicine expert, to break down the 5 stages of burnout and provide actionable strategies to stop it in its tracks. Dr. Kam and Michelle dive deep into: * The 5 stages of burnout, from the "honeymoon phase" to chronic exhaustion * Recognizing the early warning signs of burnout * Practical, proactive strategies to prevent burnout * The crucial role of self-care, setting boundaries, and building resilience * How functional medicine can support burnout recovery and prevention * Simple strategies and daily habits for building deep and lasting health This episode is for anyone who wants to: * Understand the nuances of burnout * Take control of their well-being * Create a sustainable, energized life * Break free from the cycle of stress and exhaustion * Thrive, not just survive, in today’s demanding world Key Takeaways: * Burnout isn't an all-or-nothing state; it progresses through stages. * Early recognition of symptoms is crucial. * Prevention is possible! * Prioritizing your mental and physical health is essential for long-term success and fulfillment. Chapters 00:00 Introduction 01:36 The Five Stages of Burnout Explained 11:11 Personal Experiences with Burnout 17:13 Recognizing Early Signs of Burnout 20:18 Lifestyle Changes for Preventing Burnout 28:12 The Importance of Community and Support 31:05 Understanding Burnout and Self-Acceptance 34:09 Thriving Beyond Burnout: A Holistic Approach 37:44 Nutritional Foundations for Health 40:28 The Role of Environment in Health 43:31 Building Health vs. Body Composition 46:12 Homeschooling and Self-Connection 51:01 Navigating Parenting and Personal Growth #burnout #mentalhealth #selfcare #wellness #prevention #functionalmedicine #womenshealth #holistichealth #upwardspiral #podcast #healthylifestyle #energy #stressmanagement Ready to take control of your well-being and create your own Upward Spiral? Subscribe to the Upward Spiral podcast for more empowering conversations and actionable strategies. Share this episode with anyone who needs to hear this message! Dr Cheryl Kam Links: * linkedin.com/in/cherylkam [https://www.linkedin.com/in/cherylkam] * https://www.iwantcalm.com/ [https://www.iwantcalm.com/]  * thevibrantlifeacademy.com [http://www.thevibrantlifeacademy.com/](Personal) * facebook.com/drcherylkam [https://www.facebook.com/drcherylkam](Personal) * instagram.com/drcherylkam [http://instagram.com/drcherylkam](Personal) Upwards Spiral Links: * Upward Spiral Podcast on YouTube: https://www.youtube.com/@UpwardSpiralPodcast [https://www.youtube.com/@UpwardSpiralPodcast] * Upward Spiral Podcast on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral [https://podcasters.spotify.com/pod/show/theupwardspiral]  * Upward Spiral Podcast on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 [https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079] * Upward Spiral Podcast on Instagram: https://www.instagram.com/upwardspiral.podcast/ [https://www.instagram.com/upwardspiral.podcast/] * Upward Spiral Podcast on TikTok: https://www.tiktok.com/@upwardspiral.podcast [https://www.tiktok.com/@upwardspiral.podcast] Upward Spiral Podcast on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast [https://www.linkedin.com/company/upwardspiralpodcast]

52. Why Am I So Addicted to Sugar? With Nutritional Health Coach Jasmin Dhillon

Ever wondered "Why am I so addicted to sugar?" especially as you're building positive momentum in your life, maybe even after making big changes like stepping away from alcohol? You're in the right place! Join your host, Michelle O'Brien, on the Upward Spiral Podcast as she dives into the sticky world of sugar addiction and emotional eating with the insightful Nutritional Health Coach, Jasmin Dhillon (host of The Forties Formula!). On the Upward Spiral, we're all about creating and maintaining positive momentum in your life. This episode is for you if you've noticed sugar creeping in as you make other positive changes, leaving you feeling stuck or worried about your health journey. In this empowering conversation, you'll discover: * The surprising amount of hidden sugar in everyday foods that can derail your progress. * The intricate connection between your physiological needs, hormonal fluctuations, and intense sugar cravings. * How deep-seated emotional connections to sugar can sabotage your healthy habits. * Practical, science-backed strategies for managing sugar cravings and breaking free from the cycle of restriction and binging. * The crucial role of mindful eating in building a balanced relationship with food. * Insights into how your gut health can influence your cravings and overall well-being. * Actionable steps and nutritional tips to help you create your own upward spiral in your eating habits and overall health journey. Whether you're an athlete focused on recovery, navigating hormonal changes, or simply seeking to understand and conquer your sugar cravings, this episode offers hope and practical tools to fuel your upward spiral towards a healthier and more fulfilling life. Key Moments to Tune In For: * Understanding the difference between physiological hunger and emotional cravings for sugar. * Exploring the hormonal and gut health factors driving your sweet tooth. * Relatable personal stories and expert analysis of emotional eating patterns. * Concrete nutritional strategies you can implement today to manage cravings. * The importance of mindful eating and reframing your relationship with treats. Chapters 00:00 Introduction 05:04 The Science Behind Sugar Consumption 09:56 Personal Stories of Sugar Struggles 14:53 Emotional Connections to Sugar 20:05 Strategies for Managing Sugar Cravings 26:06 Weekend Plans and Celebrations 27:32 Nutrition and Recovery After Running 29:03 The All-or-Nothing Mentality with Food 30:30 Mindful Eating and Treating Yourself 31:58 Understanding Sugar Cravings and Addictions 33:03 Fueling for Endurance Races 36:01 Post-Run Nutrition and Recovery Strategies 38:41 Emotional Connections to Food and Cravings 40:59 Hormonal Fluctuations and Sugar Cravings 44:49 Gut Health and Its Impact on Cravings 49:20 Understanding Gut Health Tests and Their Benefits About Our Guest: Jasmin Dhillon is a certified Health Coach, podcast host of The Forties Formula, and the founder of Eat With Jasmin, empowering women to navigate their health journey with practical nutrition and gut health advice. Learn more about Jasmin's work here: eatwithjasmin.com [http://eatwithjasmin.com] Connect with Jasmin Dhillon: https://www.linkedin.com/in/jasmin-dhillon-jd1310/ [https://www.linkedin.com/in/jasmin-dhillon-jd1310/] ➡️ Subscribe to the Upward Spiral Podcast for more inspiring conversations on creating positive change!  👍 Give this video a thumbs up if you found it helpful!  💬 Share your thoughts and experiences with sugar cravings in the comments below!  🔗 Share this episode with someone on their own upward spiral!  🔔 Hit the bell to be notified of new episodes every week!  🎧 Listen on your favorite podcast platform: * Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 [https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079] * Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral [https://podcasters.spotify.com/pod/show/theupwardspiral]  * Follow us on Instagram: https://www.instagram.com/upwardspiral.podcast/ [https://www.instagram.com/upwardspiral.podcast/] * 🎵 Follow us on TikTok: https://www.tiktok.com/@upwardspiral.podcast [https://www.tiktok.com/@upwardspiral.podcast] * 💼 Connect on LinkedIn:https://www.linkedin.com/company/upwardspiralpodcast [https://www.linkedin.com/company/upwardspiralpodcast]

51. How Can You Be More Present for Your Children (Without Ditching Your Phone)? with Dr. Katrina Gisbert Tay

Are you a parent of young children feeling the constant pull of your phone and worried about how it's impacting your family? In this powerful episode of Upward Spiral, host Michelle O'Brien dives deep with the insightful Dr. Katrina Gisbert Tay (medical doctor, parenting coach, and founder of The Authenticity Institute) to explore the crucial question: How do we truly connect with our family in this digitally saturated age?If you've ever wondered if your screen time is stealing precious moments with your kids, or if you're looking for actionable strategies to be more present and build stronger family bonds, this conversation is a must-listen.In this episode, you'll learn: * The subtle ways parental technology distraction impacts young children's sense of connection and security. * How to recognize the early behavioral changes in your kids that might signal a "digital disconnect." * Practical, real-life strategies for minimizing your own phone use and reclaiming presence with your little ones. * The importance of modeling healthy tech habits for the long term and teaching responsible technology use as they grow. * How to co-create "technology agreements" with your children to foster understanding and collaboration around device usage. * The power of establishing a family vision and values to guide your approach to technology and strengthen your family unit. * Simple yet effective intentional moments and rituals to foster deeper emotional connection and communication. * The importance of self-compassion and embracing imperfection in your parenting journey in the digital age. Dr. Katrina shares her expert insights and practical coaching techniques, while Michelle brings her relatable experiences as a mum navigating these very challenges. This episode is packed with valuable takeaways for any parent wanting to create an upward spiral of connection, resilience, and family wellbeing in the face of ever-present technology. Chapters 00:00 Introduction 04:01 The Role of Technology in Parenting 10:02 Building Family Values and Resilience 14:07 Navigating the Virtual World 19:56 Integrating Technology Mindfully 24:00 Creating Technology Agreements with Kids 29:32 Navigating Technology and Family Connections 32:01 Establishing Family Vision and Values 35:01 Fostering Resilience and Acceptance in Children 38:12 Engaging Family Conversations for Closeness 41:04 Creating Intentional Family Moments 44:41 Recognizing Behavioral Changes in Children 47:50 Grounding Yourself as a Parent 51:53 Embracing Imperfection in Parenting 54:50 The Miracle of Ordinary Days 57:00 Intentional Living and Technology Integration Watch the full episode to gain practical tools and a renewed sense of hope for fostering deeper connections with your family in the digital world!Connect with Michelle & Upward Spiral: ➡️ Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast🎧 Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 🍎 Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 📸 Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/📱 Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast🔗 Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcastConnect with Dr. Katrina Gisbert Tay: 🔗 Connect on LinkedIn: https://www.linkedin.com/in/katrinagisberttay/overlay/about-this-profile/#parenting #technology #family #screentime #digitalage #mindfulparenting #familyvalues #connection #upwardspiral #podcast #DrKatrinaGisbertTay #MichelleOBrien #resilience #childdevelopment #intentionalparenting