302: Feeling Overwhelmed at Work? How to Regulate Your Nervous System and Prevent Burnout with Sonya Stattmann

Have you ever shared an idea in a meeting… only for someone to immediately say, “Yeah, but…”? It’s amazing how quickly those two tiny words can shut down ideas, kill momentum, and make people feel hesitant to speak up. In this episode, I’m sharing a simple communication technique borrowed from improvisational theatre that can completely change the way you lead conversations, present ideas, and respond to others at work. The “Yes, And” mindset is a powerful tool for leaders, presenters, and ambitious professionals who want to create better collaboration, stronger engagement, and more psychological safety in meetings and presentations. When you learn how to replace “but” with “and,” you create space for ideas to grow instead of shutting them down. This episode will show you exactly how to apply the technique in real workplace situations — without becoming a pushover 😉 In this episode, you’ll learn: What the "Yes, And" technique is and how it originated in improv theatre Why saying “no, but” shuts down ideas in meetings How to use "Yes, And" during brainstorming sessions and team discussions How presenters can handle audience questions with confidence A simple way to give feedback without triggering defensiveness Why "Yes, And" creates psychological safety at work How to set boundaries while still using a collaborative communication style ABOUT CHRISTINA: I help ambitious leaders and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. Learn more about my programs below: TRAINING PROGRAMS: Group Workshops: https://christinacanters.com/services/workshops/ Speaking & Keynotes: https://christinacanters.com/services/keynotes/ Coaching Programs: https://christinacanters.com/services/programs/  See omnystudio.com/listener for privacy information.

Struggling to communicate clearly, experiencing all the brain fog, or feeling overwhelmed at work? In this episode of Stand Out Get Noticed, I am so excited to share this conversation with Business & Wellness Coach Sonya Stattmann about what’s really happening in your nervous system when pressure builds — and how to prevent burnout before it takes over. You’ll learn why burnout isn’t caused by one bad day, but by accumulated stress, and how small, simple “micro-practices” can help you stay calm, think clearly and communicate effectively under pressure. If you’re a high-performing professional or leader who wants to build resilience, manage stress and show up with confidence at work, this episode is for you. In this episode, you’ll learn: What nervous system dysregulation is (and why it happens) The hidden link between chronic stress and burnout Why high achievers are especially at risk Simple 5-minute micro-practices to regulate your nervous system What to do in the moment when you feel overwhelmed in a meeting, presentation or difficult conversation How building resilience improves your communication and leadership impact Links mentioned: Learn more about Sonya's work on her website Connect with Sonya on LinkedIn ABOUT CHRISTINA: I help ambitious leaders and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. TRAINING PROGRAMS: Want personalised training to take your or your team’s communication and leadership to the next level? Click below to learn more about each training program: Group Workshops: ​​https://christinacanters.com/services/workshops/ Speaking & Keynotes: https://christinacanters.com/services/keynotes/ Coaching Programs: https://christinacanters.com/services/programs/ See omnystudio.com/listener for privacy information.

What does it take to achieve a huge, scary goal? You’ve gotta become a total badass! After a 2.5 year hiatus, I am bringing back Stand Out Get Noticed and I am SO excited! In this episode, I share how insanely challenging it was to build The StudioPod, our one-of-a-kind mobile podcast recording studio, and the huge mindset shift I’ve undergone to help reframe the whole experience. If you’re going through your own tough challenge, or struggling to dream big for yourself, this episode is for you. Links mentioned: The Life Coach School Podcast - How to be a badass Cliff Ravenscraft - The Podcast Answer Man Our new mobile podcast studio, now available for hire! The StudioPod: https://thestudiopod.com.au/ AI songmaking app SUNO This has been Episode 301 of the Stand Out Get Noticed Podcast with Christina Canters. ABOUT CHRISTINA: I help ambitious professionals and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking, communication and leadership skills. TRAINING PROGRAMS: Want personalised training to take your or your team’s communication and leadership to the next level? Click below to learn more about what I offer: Workshops:https://christinacanters.com/services/workshops/ Speaking & keynotes: https://christinacanters.com/services/keynotes/ Group & 1:1 Coaching: https://christinacanters.com/services/programs/ See omnystudio.com/listener for privacy information.

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Quite a lot has been happening in my world, and I thought this would be a good opportunity to check in with you and share what's been going on. I talk about the business and mindset challenges I've been facing, how I've been rethinking my brand...plus you'll get to hear some exciting news! Thanks for being a listener of the show and part of the community - I am truly appreciative of your support. Show notes are at www.thecmethod.com/300. This has been Episode 300 of the Stand Out Get Noticed Podcast with Christina Canters. ABOUT CHRISTINA: I help ambitious leaders and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. TRAINING PROGRAMS: Want personalised training to take your or your team's communication and leadership to the next level? Click below to learn more about each training program: Group workshops: https://thecmethod.com/workshops Speaking and keynotes: https://thecmethod.com/speaking 1:1 Coaching: https://thecmethod.com/coachingSee omnystudio.com/listener for privacy information.

Do you find it challenging to stand out and be heard in a male dominated work environment? If so, you're not alone - and no, there's nothing "wrong" with you. Unbeknownst to many women in the workplace, there are a number of hidden environmental and cultural factors that hold them back from accelerating in their careers compared with their male counterparts. In this episode of Stand Out Get Noticed, I am thrilled to be chatting with author, speaker and trainer Anneli Blundell. Known as the People Whisperer, Anneli is on a mission to humanise the leadership landscape and change the way we see each other. In this conversation, we explore the challenges facing women in the workplace, specifically when it comes to communication and leadership styles. You'll learn what the barriers are, why they exist, and how to navigate them. Show notes are at www.thecmethod.com/299. This has been Episode 299 of the Stand Out Get Noticed Podcast with Christina Canters. ABOUT CHRISTINA: I help ambitious professionals and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. TRAINING PROGRAMS: Want personalised training to take your or your team's communication and leadership to the next level? Click below to learn more about each training program: Group workshops: https://thecmethod.com/workshops Speaking and keynotes: https://thecmethod.com/speaking 1:1 Coaching: https://thecmethod.com/coachingSee omnystudio.com/listener for privacy information.

Developing self awareness, intuition and problem solving skills are key to your success as a leader. And learning how to journal effectively is a powerful way to build these traits. This week on the podcast, I am thrilled for you to meet Ingrid Jones, who is a journal writing facilitator and a life coach. She helps people, from individuals, groups and organisations to look after their wellbeing and navigate life's ups and downs with a guided journal writing framework. Ingrid believes that we all have the answers within us and with her step-by-step journal process called Diving For Pearls, she enables people to create pockets of time to self-reflect in a transformative way. Our goal is for you is to walk away feeling inspired to use journaling as a tool for powerful self reflection, which could very well lead to some kick arse problem solving and radical transformation for you - in a good way! Show notes are at www.thecmethod.com/298. This has been Episode 298 of the Stand Out Get Noticed Podcast with Christina Canters. ABOUT CHRISTINA: I help ambitious professionals and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. TRAINING PROGRAMS: Want personalised training to take your or your team's communication and leadership to the next level? Click below to learn more about each training program: Group workshops: https://thecmethod.com/workshops Speaking and keynotes: https://thecmethod.com/speaking 1:1 Coaching: https://thecmethod.com/coachingSee omnystudio.com/listener for privacy information.

Do you share too much detail when you speak? In this episode, learn how to master the art of concise communication. You'll discover WHY we tend to overshare detail, how to choose your key points, and when it's actually appropriate to share details. The result? You'll be more productive, improve your influence, and make a great impression on those who matter! Show notes are at www.thecmethod.com/297. This has been Episode 297 of the Stand Out Get Noticed Podcast with Christina Canters. ***I am now taking applications for the July 2023 Speak Up and Lead group coaching program! Learn more and apply here: https://thecmethod.com/groupcoaching *** ABOUT CHRISTINA: I help ambitious professionals and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. TRAINING PROGRAMS: Want personalised training to take your or your team's communication and leadership to the next level? Click below to learn more about each training program: Group workshops: https://thecmethod.com/workshops Speaking and keynotes: https://thecmethod.com/speaking 1:1 Coaching: https://thecmethod.com/coachingSee omnystudio.com/listener for privacy information.

How do you keep an interview flowing, the guest comfortable, and the audience engaged? Discover what to do DURING an interview in part 2 of this series on how to be a great interviewer. I share the steps and techniques I've learned and used from conducting over 250 interviews, as well as what I teach our government, academic and corporate clients through my other business, Podcast Services Australia (https://podcastservices.com.au/). In this episode, you'll learn how to help the guest perform at their best, what questions to ask, what questions to AVOID, plus what to do if the conversation goes off track. Shownotes are at www.thecmethod.com/296. This has been Episode 296 of the Stand Out Get Noticed Podcast with Christina Canters. ABOUT CHRISTINA: I help ambitious professionals and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. TRAINING PROGRAMS: Want personalised training to take your or your team's communication and leadership to the next level? Click below to learn more about each training program: Group workshops: https://thecmethod.com/workshops Speaking and keynotes: https://thecmethod.com/speaking 1:1 Coaching: https://thecmethod.com/coachingSee omnystudio.com/listener for privacy information.

Conducting interviews, whether on a podcast or a panel or webinar, is a great skill to add to your communication toolkit. In this 2 part series, I share the steps and techniques I've learned and used from conducting over 250 interviews, as well as what I teach our government, academic and corporate clients through my other business, Podcast Services Australia (https://podcastservices.com.au/). In this episode, you'll discover the importance of research and preparation, how to come up with engaging questions, how to best prep your guest, and who the most important person in the interview is. A shout out to podcast listener Emma, who suggested this topic to me. Shownotes are at www.thecmethod.com/295. This has been Episode 295 of the Stand Out Get Noticed Podcast with Christina Canters. ABOUT CHRISTINA: I help ambitious professionals and teams achieve more confidence, influence and impact in the workplace through developing powerful public speaking and communication skills. TRAINING PROGRAMS: Want personalised training to take your or your team's communication and leadership to the next level? Click below to learn more about each training program: Group workshops: https://thecmethod.com/workshops Speaking and keynotes: https://thecmethod.com/speaking 1:1 Coaching: https://thecmethod.com/coachingSee omnystudio.com/listener for privacy information.