BenchTalk by Jackie Mitchell

Join me in this latest episode of BenchTalk. In this episode I'm speaking with, therapist, Shayla Peterson of Ctrl Shift Balance Mental Wellness as she addresses how the pressure of the holidays can affect our mental health and how we can best maintain it. In this episode we discuss topics such as: Mom guilt Learning to say No Scheduling your downtime How to connect with someone 'going through it' Also, there's a running theme here: BRING COOKIES!!! (watch and you'll see) If this can be a tough time for you, there are techniques you can use to ease the pressure you may feel so you can actually be present with the ones you love and enjoy the holiday time together. Watch ‘Tis the Season?’ now on YouTube or listen at BenchTalk.net About Shayla: Shayla Peterson is native of Los Angeles, California. She is also a 2x graduate from California State University, Long Beach - Go Beach! Shayla is a Licensed Clinical Social Worker and the founding owner of Ctrl Shift Balance Mental Wellness an online private practice to serve professional women. Shayla helps women identify what’s in their control, shift their perspective and identify what being balance means for them. Being a Military spouse has afforded Shayla to move around to various regions of the United States practicing Clinical Social Work over the last 16 years as a psychotherapist, assistant clinical director and consultation for various organizations. Shayla’s private practice currently serves those in South Carolina, North Carolina, Tennessee and Florida. She specializes in Stress Management, Anxiety and Depression with Women balancing their career and family. Shayla utilizes an eclectic therapeutic approach customized for each specific needs of her clients. Which include but are not limited to traditional talk therapy, Solution-Focused Brief Therapy, Cognitive Behavioral Therapy and Mindfulness. Shayla Peterson, LCSW, LISW-CP Owner/Psychotherapist Ctrl Shift Balance Mental Wellness Serving SC, NC, TN & FL 888.449.5101 www.ctrlshiftbalance.com [email protected] https://www.instagram.com/ctrlshiftbalance/ https://www.facebook.com/CtrlShiftBalance/ ***** The conversation in this podcast is for informational purposes only. This content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your condition. Never disregard professional advice or delay in seeking it because of something you have heard in this podcast. ***** Follow me at: Website: www.jackiemitchellcc.com LinkedIn: https://www.linkedin.com/in/jacquelinemitchell/ IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc

Hey guys.... I'm coming clean in this episode and baring something I've been struggling with these past few months... The Empty Nest!! Who else can relate to the struggle? It's real!! My eldest son left for college last year, my daughter left for college this year, and my baby boy will be out of the house before I know it, so I understand exactly what it feels to be on the brink of that transition. I went on a journey to find out who else is going through what I'm going through at this stage because you know misery loves company! But instead, I found a lovely lady who has an amazing spin on what we're going through and is helping countless others understand and survive the Empty Nest. In this episode, I am pleased to be joined by the amazing lifestyle strategist, coach, and author LaChelle T. Parker. This episode is for the Empty-Nesters (or soon to be) who are looking to ignite new passion, purpose, and confidence in their next phase of life. Ladies, believe us when we tell you, This. Is. The. Time! Time to seize new opportunities for success and fulfillment, and time to redefine them in your terms. Here's part 2 of our discussion. ************* Follow LaChelle at: Website: lachelletparker.com Facebook @lachelletparker Instagram @lachelletparker LinkedIn @lachelletparker Follow me at: Website: www.jackiemitchellcc.com LinkedIn: https://www.linkedin.com/in/jacquelinemitchell/ IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc

Hey guys.... I'm coming clean in this episode and baring something I've been struggling with these past few months... The Empty Nest!! Who else can relate to the struggle? It's real!! My eldest son left for college last year, my daughter left for college this year, and my baby boy will be out of the house before I know it, so I understand exactly what it feels to be on the brink of that transition. I went on a journey to find out who else is going through what I'm going through at this stage because you know misery loves company! But instead, I found a lovely lady who has an amazing spin on what we're going through and is helping countless others understand and survive the Empty Nest. In this episode, I am pleased to be joined by the amazing lifestyle strategist, coach, and author LaChelle T. Parker. This episode is for the Empty-Nesters (or soon to be) who are looking to ignite new passion, purpose, and confidence in their next phase of life. Ladies, believe us when we tell you, This. Is. The. Time! Time to seize new opportunities for success and fulfillment, and time to redefine them in your terms. Here's part 1 of our discussion. ************* Follow LaChelle at: Website: lachelletparker.com Facebook @lachelletparker Instagram @lachelletparker LinkedIn @lachelletparker Follow me at: Website: www.jackiemitchellcc.com LinkedIn: https://www.linkedin.com/in/jacquelinemitchell/ IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc

Join me in this episode where we're lifting the veil on some of the horror stories of our careers. We all have them. But do we really talk about them? We should. We really should shed light on the bad and ugly of navigating through these corporate halls because you never know who you may be able to help. And that's my mission with BenchTalk. I want to have those conversations that get us thinking and helping each other. Joined by Program Manager and Cybersecurity Expert Tina M. Honey @tinamhoney, this is a raw and eye-opening conversation on the horror stories of the corporate world as seen through the eyes of two seasoned professionals. We're not only talking about the dark side but we're giving you guidance on how to handle the worst cases of it if you ever find yourself in these situations or similar. Let's get this conversation started! **************** Follow Tina at: Website: www.tinamhoney.com/ IG & Twitter @tinamhoney FB: www.facebook.com/authortinamhoney LinkedIn: https://www.linkedin.com/in/tinahoney/ Think tank: https://americascybersecurity.org Follow me at: Website: www.jackiemitchellcc.com LinkedIn: https://www.linkedin.com/in/jacquelinemitchell/ IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc

Join me in Episode 12: ‘Start Where You Are’ with my special guest, Pam Owens. Pam has a 25-year career in the IT industry with a Business Analyst/ Project Management background; is an Adjunct Professor and is a Registered Representative, helping individuals, families and businesses with financial strategies and solutions. This episode serves as a part 2 to Episode 11 “What’s the Cost to Stay,” where coach Brittany Jackson and I explored knowing when it is time to leave a position that is no longer growing and serving you. But can you afford to leave? Are you set up financially for a gap in your employment, whether it is by choice or not? In episode 12, Pam and I tackle the issues of finances and savings so that you have security in case your job situation becomes unstable and also so that you have the freedom and flexibility to make the moves that you need to in your career. No matter your current financial situation, we encourage you to Start Where You Are! Dollar by dollar, it is possible for each of us to build the habits of savvy spending and saving. In this episode, discuss a few books that are great for anyone who wants to better understand and build up their finances. Check them out below after listening! “The Dip: A Little Book That Teaches You When to Quit (and When to Stick)” by Seth Godin “The Millionaire Next Door: The Surprising Secrets of America's Wealthy” by Thomas Stanley and William Danko “Rich Dad Poor Dad: What the Rich Teach Their Kids About Money That the Poor and Middle Class Do Not!” by Robert Kiyosaki ******************* Contact Pam at: Cell: [561] 703-3345 Email: [email protected] Follow Pam: IG: www.instagram.com/pamowens2968 Follow me at: Website: www.jackiemitchellcc.com IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc **************

Join me in Episode 11: ‘What’s the Cost to Stay?’ with my special guest, Brittany Jackson. She is a certified executive coach and the owner of Metamorphosis Coaching Solutions LLC. Brittany and I became acquainted after my #TipTuesday video where I addressed a similar topic and I loved the opportunity to partner with another coach to share the message that you do not have to be “lethally loyal” to a situation that is not supporting or serving you. Brittany, with her 10 years of leadership experience supporting diverse groups in both corporate and community based organizations, knows from her own experience and from her clients how hard it can be to pull yourself out of a job that is no longer fitting your personality or career goals. Together we share with you how to differentiate between job challenges where you need to work harder and ones where you just need to free yourself and move on. Throughout the podcast, Brittany and I challenge listeners to be proactive in positioning themselves and their finances so they don’t feel stuck in any unhealthy work environment they may find themselves in. Listen now and honestly ask yourself, what is it costing you to stay? ************** Follow Brittany at: IG: www.instagram.com/allthingsbrittanyjay Follow me at: Website: www.jackiemitchellcc.com IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc

Join me in Episode 10: ‘Knowing Your Worth’ with my special guest, Melissa Walters. She is an Executive Director in her local NYC government agency overseeing the public health initiatives. Melissa shares her passion for helping the most marginalized communities and how she built the confidence needed to work in that space and see that her unique viewpoint is needed. A survivor of *domestic violence herself, Melissa shows us how much we all have to contribute to others even when our personal struggles seem to reduce us and make us feel small. She also inspires us to pull strength from the loved ones in our lives, family and friends, when our own seems to waver. Throughout the podcast, Melissa challenges listeners to stand up in who we are and to believe in ourselves so much that it doesn’t matter who else does. Listen in to Melissa’s story as she asks each of us to understand the importance of ‘Knowing Your Worth,’ because in the end, we are all worth it. In this episode, you’re witnessing two ladies figuratively ‘sitting on the bench’ and chatting it up, adult style, so yes, there is some adult language as we let our hair down. *TW: Content in this podcast contains information and discussion of domestic violence which some listeners may find triggering. If you need support at any time, please call the National Domestic Violence Hotline at 1-800-799-7233. ************************ Follow me at: Website: www.jackiemitchellcc.com IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc ************************* Music: 'Ceiling Missin' by FreshNerd of 100akres.com

Join me in Episode 9: ‘Inner Compass’ with special guest, Quyionah Wingfield. She is CEO and founder of Cool Moms Dance Too, a mommy-and-me family dance fitness and expression class that uses dance and discussion to improve physical and mental health. Co-founded with her two daughters, Quyionah’s work with Cool Moms Dance Too transformed their relationship in the wake of her partner’s passing. Throughout the podcast Quyionah inspires us to listen to our inner compass as well as trust the universal guidance that speaks softly through seemingly unrelated circumstances. Quyionah’s journey also challenges us to see the role mental and emotional health plays in our careers and lives and how prioritizing the well-being of ourselves and our loved ones is also good business sense. Now Quyionah partners with schools, camps, and other groups, plus works with parents and children individually to help them connect and communicate more and emotionally engage with each other. Listen in to Quyionah’s story as she asks each of us to follow our ‘Inner Compass,’ knowing that the small, loving voice inside is all, in the end, will see us through even the toughest situations. **************** Follow Quyionah at: Website: www.coolmomsdancetoo.com IG: www.instagram.com/coolmomsdancetoo/ IG: www.instagram.com/coolmomqui FB: www.facebook.com/coolmomsdancetoo Follow me at: Website: www.jackiemitchellcc.com IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc **************

Join me in Episode 8: ‘Unapologetically You’ with special guest, Miri Rodriguez, Storyteller for Microsoft and author of soon-to-be-published book Brand Storytelling: Putting Your Customer at the Heart of Your Brand Story. She is a creative journalist and content advocate, evangelizing brand narrative and showcasing how Microsoft employees and partners can harness storytelling techniques for their own success. Miri inspires us to be unapologetic in going after what we want in our lives and careers, understanding that as women we are often quick to let opportunity pass us by because we feel we don’t “check every box.” As a wife and mother of two with extensive philanthropy work, Miri is intentional about her priorities, centering relationships and defining success and fulfillment on her terms. At the same time, Miri pushes us to be ambitious and create our own pathways in our careers. By creating a strong personal brand based on what we truly want to do and then being the first to celebrate our own accomplishments, we call the best opportunities to us that resonate with our brand. Listen in to Miri’s journey as she asks each of us to be ‘Unapologetically You,’ knowing that putting ourselves out there with intentional branding is the key to unlock the doors of our next big opportunity. **************** Follow Miri at: Twitter: https://twitter.com/MiriRod LinkedIn: https://www.linkedin.com/in/mirirodriguez IG: https://www.instagram.com/mirirod Follow me at: Website: www.jackiemitchellcc.com IG: www.instagram.com/jackiemitchellcc FB: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc *************************

Join me in Episode 7: No Plan B with special guest, Mikaila Brown, founder of The Common Thread Project, which in partnership in AirBnb, organizes shopping tours highlighting local, underrepresented fashion communities. Mikaila shares with us her path from getting her doctorate in Anthropology and Education from Columbia University, to working for top fashion designers like Oscar de la Renta, Pamela Roland and Betsey Johnson, finally integrating her anthropological background and fashion experience to create The Common Thread Project. Through her journey Mikaila learns to keep moving, keep pushing even when when the way forward is unclear. No turning back, no ‘Plan B’, but knowing that our big break may come in a different form than we expect. Listen in as she inspires us to find strength and tenacity in the hardships of our individual process and use that courage to take even more risks. ************************ Follow Mikaila at: Website: www.tctproject.com Instagram: www.instagram.com/tctproject Follow me at: Website: www.jackiemitchellcc.com Instagram: www.instagram.com/jackiemitchellcc Facebook: www.facebook.com/jackiemitchellcc Twitter: www.twitter.com/jackiemitchcc ************************* Music: 'Ceiling Missin' by FreshNerd of 100akres.com