Have you ever received feedback that hit you like a punch to the gut? That's exactly what happened to Johnny Bevan, the Police Stress and Burnout Coach, when his new sergeant criticised his time management skills—ironically, one of the areas where Johnny coaches others.

In this conversation, Johnny reveals the shame that surfaced beneath his initial defensive reaction, stemming from a core belief that he wasn't "good enough." With remarkable vulnerability, he walks us through his real-time process of navigating these difficult emotions, separating thoughts from facts, and transforming criticism into an opportunity for growth.

What makes this episode particularly powerful is Johnny's commitment to work-life balance in a profession notorious for burnout. After nearly burning out multiple times during his police career, Johnny developed clear boundaries and priorities—saying no to non-urgent tasks and after-work socials to protect time with his family. Now, his healthy approach is being challenged by workplace expectations, presenting a perfect crucible for testing his resilience practices.

Johnny shares practical wisdom on distinguishing between guilt ("I've done something wrong") and shame ("I am wrong"), finding compassion for yourself in difficult moments, and connecting personal struggles to a greater purpose. His journey demonstrates that emotional resilience isn't about avoiding difficult feelings but learning to navigate them with awareness and self-compassion.

Whether you're facing criticism at work, struggling with people-pleasing tendencies, or simply interested in building greater emotional resilience, this conversation offers valuable insights and practical strategies. Johnny's story reminds us that our greatest challenges often become our greatest teachers—if we're willing to stay open to the lessons.

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Have you ever noticed how resistance to uncomfortable feelings can keep you stuck in patterns that no longer serve you? 

Prompted by feedback from mentors and colleagues, I explore the transformative power of acceptance - not as passive resignation, but as an active choice to create space for honest self-awareness. 

Through the lens of my own public speaking journey, which started with a splash when in childhood I experienced wetting myself on stage at nine years old, I reveal how avoiding our discomfort often prevents growth more effectively than any external obstacle.

The real transformation comes through a simple but powerful framework: awareness forms the foundation, acceptance builds the middle, and action completes the pyramid. Most of us instinctively jump from awareness straight to action, missing the crucial acceptance step that allows for grounded, intentional response rather than reactivity. This missing piece explains why we often find ourselves stuck in loops of frustration, anger, and avoidance.

Whether you're facing challenges in your career, relationships, or personal growth, this episode offers practical questions to develop greater acceptance: "What's happening for me right now?", "What aspects are within my control?", and "What small, aligned step can I take forward?" Join me in exploring how accepting our reality - without necessarily liking it - creates the foundation for meaningful change and authentic leadership.

Ready to transform your relationship with discomfort? 

Listen now, and if this resonates with your experience, I'd love to connect and continue the conversation.

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Dean Stott didn't grow up dreaming of joining special forces he wanted to be a fireman. Yet a chance conversation with his father redirected his path, leading to 16 remarkable years in the military, including his time with the elite Special Boat Service (SBS).

When a devastating parachuting accident abruptly ended Dean's military career, he faced the identity crisis familiar to many veterans: "What is my role? What is my purpose? How do I now fit in society?" His answer came through physical challenges that would test the limits of human endurance. With minimal cycling experience, Dean set off to conquer the Pan-American Highway – a 14,000-mile journey from Argentina to Alaska that he completed in an astounding 99 days, breaking the world record while raising nearly £1 million for mental health charities.

Throughout our conversation, Dean reveals powerful insights about managing pressure, finding motivation when traditional sources of identity disappear, and the unexpected ways we discover purpose. 

What makes this episode particularly compelling is how Dean's extraordinary experiences illuminate universal truths about resilience. Whether facing a life-altering injury, a challenging transition, or simply the pressure to constantly surpass your previous achievements, Dean's journey demonstrates how physical challenges can become pathways to mental fortitude. 

Join us for this fascinating exploration of human potential and discover how Dean's journey from special forces to world record holder offers wisdom for anyone navigating life's inevitable transitions.

Connect with Dean on Instagram

Dean's website 

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What if toxic workplaces aren't the exception, but the rule? Leadership psychologist Professor Nigel McLennan delivers a sobering reality check about workplace toxicity that will resonate with anyone who's ever felt trapped in a harmful work environment.

McLennan introduces us to the "toxic tetrad"—sociopaths, psychopaths, narcissists, and Machiavellians—who create psychologically harmful workplaces while masterfully presenting positive public personas. These toxic leaders excel at appearing productive while causing untold damage to those beneath them. Most troubling? They're experts at identifying and punishing whistleblowers who dare speak truth to power.

The harsh reality? Sometimes the only way to truly thrive is to leave. With approximately 97% of whistleblowers suffering life-changing detriment and little legal protection, McLennan acknowledges that our current systems often reward silence over integrity. Yet understanding these dynamics is the first step toward protecting yourself and, eventually, creating healthier workplace cultures.

Nigel's website PSY Perform

Or connect with him on LinkedIn

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What happens to resilience when the uniform comes off? This profound question lies at the heart of my conversation with James Elliott, a former British Airborne Forces soldier whose journey from the battlefield to Harley Street offers unique insights.

Through his work with elite athletes, special forces, and cancer patients, he's discovered that resilience isn't about suppressing emotions or "toughing it out" – it's about developing a robust sense of self that transcends external roles and circumstances.

Our discussion takes a provocative turn when James explains why the military recruits from disadvantaged backgrounds. Contrary to the belief that "council estate kids are tougher," he argues that vulnerability makes individuals more psychologically malleable – easier to shape into effective soldiers. This pattern creates a dependency where purpose, identity, and belonging become inextricably tied to military service, leaving many veterans struggling when that structure disappears.

James advocates for a proactive approach to transition: "Find a sense of who you are outside the uniform while you're still in it." His personal journey exemplifies this philosophy, from working with rugby players as a strength coach to pursuing multiple academic degrees. He's become, in his words, "the very version of myself that I needed as a child."

Perhaps most powerfully, James challenges us to define ourselves beyond what we do. When he asks clients "Who are you?" many respond with roles and titles – things that could be taken away. True resilience, he suggests, comes from knowing your essential qualities and values that remain regardless of circumstance.

Whether you're navigating a military transition, career change, or personal reinvention, this episode offers transformative insights into building lasting resilience through self-knowledge, emotional intelligence, and continuous growth. As James reminds us: "A master is an individual who has failed at every possible eventuality in a very limited subject."

James's book "Think Yourself Resilient" is available on Amazon and in Waterstones. His new Patreon "The Vault" launches March 31st with regular content sharing his expertise on resilience and mental performance.

Connect with James through his website.

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Burnout doesn't happen overnight—it creeps up slowly, often disguised as dedication or high performance. In this revealing conversation, leadership and resilience consultant Kaynika Townsend shares her personal journey through corporate burnout and how it sparked her mission to help others avoid the same fate.

"I remember one morning just being at my desk and fully, fully exhausted and thinking what's the point of continuing to do this work?" Kai-Nneka recalls, describing the culmination of months spent trying to prove herself worthy in spaces where she was often "the only or among the few"—the only woman, the only Black person in the room. This experience mirrors what countless high-achieving professionals face, particularly those from underrepresented backgrounds who feel they must work twice as hard to be seen as equally competent.

Kai-Nneka unpacks the three dimensions of burnout as defined by the WHO: cynicism about work, persistent exhaustion, and diminished belief in one's professional efficacy. These manifestations don't appear suddenly but develop through repeated cycles of stress without adequate recovery. Through her FLOW framework (Find stuck points, Learn from past data, Optimize strategy, Weave in resilient practices), she offers a practical approach to breaking this cycle and building sustainable resilience.

What makes this conversation particularly valuable is Kai-Nneka insight into how organizations often miss the mark in addressing burnout. While companies increasingly talk about well-being, many focus solely on recovery resources rather than preventative measures that address root causes. As she notes, with one in five UK workers taking time off due to high stress, and younger generations prioritizing well-being in their employment choices, organizations that don't adapt risk losing talent and productivity.

Connect with Kai-Nneka on LinkedIn 

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A simple request for popcorn from my eight-year-old daughter completely transformed my understanding of what it means to ask for what we want in life. Standing in a cold school playground, I watched in amazement as she boldly approached a fundraising table, bypassed a queue of 40 parents, and secured popcorn without a penny in her pocket—all because she simply asked.

Her reflection later that evening "If I don't ask, I won't know whether the answer is yes or no" struck me as wisdom that many of us adults have forgotten or never learned. 

How many opportunities have we missed because we feared rejection? How many desires remain unfulfilled because we never voiced them?

Drawing from this experience, I've developed five principles to help us all become more effective at asking for what we want. 

First, get crystal clear about your desires. 

Second, cultivate courage not waiting until you feel ready, but leaning into discomfort. 

Third, separate yourself from outcomes, understanding that rejection doesn't diminish your worth. 

Fourth, remember that "yes lives in the land of no"—you must wade through rejections to find acceptance. 

Finally, practice asking in small ways to build confidence for those life-changing requests.

Whether you're seeking a promotion, deeper relationships, or simply trying to navigate daily interactions with more authenticity, the courage to ask directly for what you want can open doors you never knew existed. I'd love to hear how these principles resonate with your experiences or help support you in getting closer to what you want. 

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Join us for an enlightening episode where Tom Burgess, from Save a Warrior UK, shares his personal journey through trauma and emotional healing. Tom's experiences as a veteran guide listeners through the often-overlooked landscapes of vulnerability and the strength required to confront one's own pain. 

He unpacks the heavy weight of denial and the societal stigma surrounding masculinity, which often leads to deep feelings of worthlessness. As he candidly discusses his battles with alcohol and the road to sobriety, Tom offers profound wisdom on understanding addiction as a symptom rather than a standalone issue. 

This engaging conversation highlights the transformative power of compassion—both for oneself and in the wider community. Tom emphasizes that embracing our emotions can serve as a catalyst to deeper connections, urging listeners to reflect on their journeys and seek support when needed. 

Be inspired by Tom's journey and learn how compassion, vulnerability, and connection can change lives. 

Save a Warrior Website

SAW Instagram

Tom on LinkedIn

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Discover the powerful journey of Joe Bates, who takes us from his early life in Devon through the challenges of losing his father to illness, then into the rigours of military life as a Royal Marine, before navigating the trials of the corporate world. 

This episode of Forging Resilience explores themes of grief, trauma, and personal transformation, offering deep insights into how these experiences shaped Joe’s character and led him to a rewarding career in branding and wellness. 

Joe candidly shares the challenges of coping with loss, the importance of vulnerability, and the healing power of kindness. With authenticity, he emphasizes that struggles can lead to profound personal growth and encourage others to embrace their journeys. He believes that real change comes through embracing one’s truth, being open to transformation, and importantly, extending kindness to oneself and others. 

 In a world where mental health is often overlooked, Joe's message rings true: change will come, and kindness is a universal language that can bridge the gaps of understanding and healing. 

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Episode Number 50! (I had to delete one at the guests request...)

This stimulating conversation featuring Carl Radley, host of the "Weightloss Warrior" podcast illustrates the profound impact mindset has on our approach to weight loss and personal well-being. 

Carl shares his own transformative journey from battling with weight and self-identity to becoming a successful coach passionate about helping others create sustainable habits. Listeners are encouraged to appreciate the nuances of their own journeys and view setbacks not as failures but as opportunities to learn and grow.

Throughout our discussion, we explore essential pillars of health that extend beyond physical fitness, highlighting the intricate dance between mind, body, and spirit. Carl’s insights uniquely focus on crafting a lifestyle meaningful to each individual rather than adhering to a one-size-fits-all approach, making this episode relevant for anyone seeking to shape a healthier and happier existence.

The conversation also delves into the importance of family connections and being present, prompting listeners to reassess what truly brings happiness in life. Embrace the journey, and remember to celebrate every step of progress towards a healthier life. Share your thoughts or questions after listening, and don’t forget to subscribe for future insights!

Carl on Instagram

Weightloss Warrior Podcast

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