Last episode, Tess told you why the toxic workplace pattern repeats, and identified each of the patterns: avoidance, disconnection, and measuring the environment instead of looking inward. This follow up episode provide 3 exercises to disrupt those patterns.

These exercises are designed to go to the root of where you actually get stuck.

If you haven't listened to Episode 60 yet, start there first. This episode will make a lot more sense once you've identified which pattern is yours.

In this episode:

• Why avoidance is an anxiety problem, not a communication problem, and why that distinction changes everything
• Stephen Hayes's avoidance trap from Acceptance and Commitment Therapy: why avoidance works in the short term and costs you everything long term
• The exposure therapy approach that actually rewires the pattern, starting with one small moment this week
• Why disconnection from your own feelings is a survival strategy, not a character flaw
• Antonio Damasio's research on how the body sends signals your brain needs to hear, and how to start listening again
• The one question to ask yourself at the end of each day that rebuilds your internal compass
• Why most people measure opportunities by the wrong things not because they weren't taught better, but because the right questions are scarier to answer
• Kristin Neff's research on self-compassion and the fear of honest self-assessment
• Three questions to ask before your next interview, your next career decision, or your current job right now

Researcher credits:

Stephen Hayes, developer of ACT (Acceptance and Commitment Therapy)

Antonio Damasio, neuroscientist, research on somatic signals and decision-making

Kristin Neff, self-compassion researcher, University of Texas Austin

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